Sleep.

It's so hard for me to get enough sleep.  It's that way for many of us and we all know it's a critical piece of a healthy body but why is it so important?

The National Sleep Foundation recommends a total sleep time of 7 to 8 hours per night for all adults...regardless of age.  That time frame allows us to cycle in and out of REM and nonREM which is an important restorative process for our bodies both physically and mentally.

So, if you don't sleep enough you feel fatigued (duh!).  Research has determined that if you feel fatigued you're less likely to exercise.  If that it's your excuse for staying away from the pilates studio grab those zzzzzzzs!

Get enough sleep.  One of the best things you can do for yourself is the cheapest.

Good night.

homer sleep

Clients asked for more jumpboard!

Beginning Monday, March 4th, the 8:30am cardio reformer class will convert to an hour of jumpboard!  We listened to our clients who love the cardio component but want an early morning option of non-impact cardio along with their pilates.  Get the best of both in one class.  Expect to jump for 20 minutes (or more depending on the level of participants).  And don't forget to sign up, there are only 5 spots!

Pilates and the snow shovel.

With all of the crazy wet, heavy snow Chicago is experiencing today, I thought it would be a good time to remind all of you how well Pilates and snow shoveling go together.  Yes, you heard me....stop groaning!  I know you all hate shoveling in this weather (me too!), but tonight when you go outside to tackle your sidewalk remember what you've learned in class.

Warm up!  Try a few Bridges and/or chest curls before beginning.

Use good form!  Think about all of those squats we do in class....on the reformer in Side Splits for example...and make sure your glutes are activated and you have a stable pelvis as you squat to dig in to the snow.  Keep your spine long and neutral, and activate your core muscles (the corset!) as you scoop and push.  Make sure you aren't rounding your low back or shoulders.

Breathe!

Relax in a warm bath or shower to ease those hardworking muscles!

Repeat as necessary :)

Do you hear what I hear?

"Most people do not listen with the intent to understand; they listen with the intent to reply." -Stephen Covey

A couple of years ago, I made a New Years Resolution to talk less and listen more -- really hard, by the way. Especially for someone who lived to multi-task. But the more I really focus on listening - to friends, my husband and children, and myself, the more aware I become of how much I can learn and accomplish in the quieter moments.

Try it out just for an hour in your next class or session. I promise it's worth the effort.

Wherever you go, there you are

Some of the most transformative times in my life have been the ones where I have been pushed against the wall. Due to illness, adversity, and pain I was forced to confront myself and the internal contradictions I was holding that led to the creation of these situations.  These moments were a blessing because life was giving me the opportunity to open up and become larger than I was before.  The more I opened up and took the challenge the deeper I went into myself becoming more whole as different aspects of myself revealed themselves.  I take this wisdom into my Pilates practice and let it inform the way that I move.  Right now I am working on effortlessness, flow, integration and how to find those aspects in the midst of intensity, strength and endurance.  Let your movement practice be a reflection of where you are in life and you will forever exist in wonder and curiosity.

Love what you see in the mirror!

Body image is a complex issue.  Much has been written about how to help us develop healthy attitudes about ourselves and many websites have been dedicated to this topic.  The link to a US Government website has some interesting points. 

http://womenshealth.gov/publications/index.html

One message I appreciate is:

"Learning to love what you see in the mirror

We all want to look our best, but a healthy body is not always linked to appearance. In fact, healthy bodies come in all shapes and sizes! Changing your body image means changing the way you think about your body. At the same time, healthy lifestyle choices are also key to improving body image.

• Healthy eating can promote healthy skin and hair, along with strong bones.
• Regular exercise has been shown to boost self-esteem, self-image, and energy levels.
• Plenty of rest is key to stress management."

So, be mindful about what you're putting in your body! 

Join the Pilates movement!

Go to bed...on time (more on this later, I have to go to bed!)

By FlauntOnFashion.com

Fundamental Chest Curl

Chest curls, done correctly, are quite difficult.  Check out Paula, one of our newest apprentices, guided by senior instructor (and her teacher trainer) Angela.  Pic 2 is a chest curl.  Pic 1 amps up the intensity with a rotation.  Keeping your ribs down while maintaining neutral spine is the key!