Wednesday, December 16, 2009
Can Generosity Make you Healthier?
Wednesday, December 2, 2009
The Healthy Traveler
Michael Feigin, proprietor of The Fitness Guru, a boutique gym in Brooklyn, had this to say about exercising when you're traveling.
Q. Is there one type of exercise that’s best for your body while traveling?
Read the whole article here.
Friday, November 27, 2009
Promoting Healthy Habits or Discrimination?
While I understand where Professor James L DeBoy's intentions arise. I think he has missed the mark with this program and has led the University to practice discrimination in his efforts to encourage students to adopt healthy habits. I can understand, and encourage all colleges and universities to require that students pass a basic nutrition course and a basic physical fitness course. This requires that students are exposed to information that will allow them to make educated decisions about their health. It may open their eyes to things they did not know about their current lifestyle. It positions them to ask an expert for advice and even gain a mentor in their quest for health. What it does not do is force an individual to then adopt those practices or forfeit their degree.
What do you think? Weigh in on our Facebook discussion board.
Wednesday, November 25, 2009
An Attitude of Gratitude (part deux)
Friday, November 20, 2009
Healthy Friday - Holiday Stress?!? What Have We Forgotten?
I know for myself, when I find myself stressed during this season it usually has to do with wanting to make holiday accommodations, food, gifts, etc. "perfect" (as if it wasn't already) for the people I care about. How silly is that? The people we love don't care about the perfect souffle or the centerpiece being just so. Of course all of the love and energy that is put into finding the "perfect" gift and creating the "perfect" seating arrangement is noticed and appreciated, but I know that I am perfectly happy just to sit in the company of my family and friends, and I'm certain the feeling is mutual. I'd rather see my loved ones happy and present while we all enjoy peanut butter sandwiches than have them stressed out over making a seven course meal to impress me. If the pie burns, so what, we can all have a good laugh and go for a walk together instead of having dessert.
As for those relatives who do make judgments based upon how well you set the table or how moist the turkey is, let's find compassion in our hearts for those people. How sad and small their lives must be that they are too busy passing judgment to notice the joy that is present all around them in the connections they could be making with other people.
Set the example and be forgiving of yourself and your loved ones this holiday season. Take a deep breath, settle in and find the perfection that exists in every moment. Look around and find the many things you have to be grateful for and watch your stress just melt away!
Wednesday, November 18, 2009
Tomorrow is the Great American Smokeout
- Tobacco use remains the single largest preventable cause of disease and premature death in the U.S.
- Cigarette smoking accounts for about 443,000 premature deaths – including 49,400 in nonsmokers.
- Thirty percent of cancer deaths, including 87 percent of lung cancer deaths, can be attributed to tobacco.
- Smoking also accounts for $193 billion in health care expenditures and productivity losses.
- Great progress is being made in reducing tobacco use in the U.S., with adult smoking rates in 2007 declining among all adults to 19.8 percent.
Monday, November 16, 2009
Rockin' it!
Friday, November 13, 2009
The return of Healthy Fridays!
Now that we're heading into the holiday season, I need to remind myself, more than ever, of all of tips and tricks to maintaining my healthy routines and choices in the season of temptation.
I found this great article from the Grand Rapids press with many simple hints for staying true to your ideals of health and wellness while enjoying the holidays. http://bit.ly/2AgjHY
Another great resource is our friend Christa Orrechio, Holistic Nutritionist and founder of the Whole Journey. Here are her tips for healthy holiday eating http://bit.ly/1UNk99. She'll be offering healthy holiday tips at our Holiday Open House (Dec 5th - 4PM - 7PM) and will be joining us for a special program in January (more to come on that!)
Wednesday, November 11, 2009
The Principles: Control
You can breathe a sigh of relief, you don't have to think about attaining that level of control over your physical movements, but you can always work towards increasing and improving your control over your body's motions. Completing each exercise with control allows you to gain the most out of your Pilates workout and prevent injuries caused by improper movements, and the same principle carries throughout your daily life.
So what does that mean anyway, moving with control? To me, control is comprised of and the result of all of the other principles of Pilates: Concentration, Centering, Fluidity, Precision, and Breath. It means using your intrinsic musculature to stabilize your body as you slowly elevate and lower your limbs rather than flinging them through the air like wet noodles. It means drawing your deepest abdominal muscles towards your spine as you roll up from the mat, one vertebra at a time, as opposed to the jerking motion of your grandparent's sit-ups and crunches. It means being aware of how your body is intended to move in each exercise and working towards achieving that movement, even if you can't quite get it today. It means committing yourself fully to each exercise and moving deliberately and intentionally. All of the sometimes baffling cues and visualizations you receive from your Pilates instructor -- like "cross the eyeballs of your pelvis," and "keep the bowl of your pelvis from spilling as you move," -- are invaluable feedback that will help you develop control in your unique body.
Control of movement is not something that can be achieved overnight. I can't raise my chest as high off the ground in chest lift position as Rael Isacowitz can, nor can I do the swan dive with anywhere remotely near the grace of a swan. I do, however, work towards control in each movement of my workout, even when I start shaking from the fatigue of muscles that are not used to being worked. Each time I practice I get a little bit better, incrementally, and so will you as you put your intention towards developing control. Make a commitment to yourself to gain better control of your body, start with just one repetition of each exercise, or just one exercise in each workout, and you'll be amazed at what you can achieve.
Monday, November 9, 2009
Throughout November and December
stretch your holiday gift-giving dollars with
Discounted Gift Certificate Packages!
$25 - 2 Mat Classes (Save $5)
$50 - 4 Mat Classes (Save $10)
$75 - 1 Private Lesson and
2 Mat Classes (Save $20)
$100 - 2 Private Lessons (Save $30)
$150 - 2 Private Lessons and
4 Mat Classes (Save $40)
$550 - 10 Private Lessons (Save $75!)
Each gift certificate purchase over $50 comes with it's own stocking to stuff, a complimentary pair of Holiday ToeSox! (While supplies last. Limited Quantities.)
Package discounts apply to gift certificate purchases only. This offer can not be combined with any other promotion or discount with the exception of our referral rewards program. That's right, if you're purchasing a gift for someone new to Bella Forma Pilates you get a free class of your choice!
The Glass Half Full: Rehabilitating an Injury
Fear not. Having an injury doesn't necessarily mean that you'll have to forgo working out altogether. Whether you've been practicing Pilates for years or you're stepping into the studio for the first time, depending on the injury Pilates can be a great way to continue an exercise regime as your body heals.
One of the many benefits people attain when practicing Pilates is an understanding of alignment and posture. A heightened awareness of your body's tendencies can be crucial in identifying faulty movement patterns thereby preventing and also rehabilitating injuries. Programming proper muscle memory and developing adequate strength and stretch are cornerstones for maintaining a balanced body.
Often clients with injuries get easily discouraged that they're not able to execute an exercise the way they "used to." It is normal to feel frustrated when you think that your leg should be straighter or you should be able to hold a position for longer.
And while it might not be a popular view, sometimes having an injury can be a blessing. It is a great time to slow down and refocus your energies. Take a step back. Give yourself permission to move with less range of motion or maybe less springs. Remember that sometimes it's better as you learn new, more effective ways of moving to use a modified variation of an exercise. Be patient and give yourself a break!
Pilates is all about quality over quantity. Use your time of rehabilitation to revisit some key principals of Pilates. It is amazing how something as seemingly basic as breathing can positively impact your injury and help you on your road to recovery. So while your injury may seem more like a hindrance than a help, your ability to change your body can be an extremely empowering experience. Who knows? You might become even stronger than before your injury.
Article by Angelique C.
Friday, November 6, 2009
An Attitude of Gratitude!
View the whole newsletter at www.bit.ly/BFP0911
This month we are given an opportunity to reflect on what we are grateful for in our lives. I'm thankful for that reminder to pause and appreciate just how wonderful my life really is.
In "The Psychology of Gratitude" by Robert A. Emmons and Michael E. McCullough ( 2004, Oxford University Press) they state that "[scientific] findings are beginning to substantiate what many people have long intuitively known: Positive emotions bolster one's ability to meet life's challenges with grace and ease, optimize cognitive capacities, sustain constructive and meaningful relationships with others, and foster good health."
Go ahead, give it a try, right now, I'll wait for you while you think of three things that you are grateful for. Here, I'll do it with you.
I am grateful for:
All of the amazing individuals who grace Bella Forma with their wonderful spirits every day, (that would be YOU!)
The opportunity to work in a wonderful supportive environment surrounded by people I love
Pilates, seriously, this movement practice has changed my body: alleviating aches and pains, healing an old injury in my shoulder. What could be better than a healthy body? Joseph Pilates said that "Physical fitness is the first requisite of happiness." It's so true.
Wednesday, November 4, 2009
The Principles: Fluidity
So what does this have to do with you and your Pilates workout? Everything! Fluidity ties in with the principle of control (see our September Newsletter) as well as with the principle of precision (look for it in January), yet has its own nuances. Like muscular control and precision, fluidity will help you get the most out of your workout and prevent injuries. Like control and precision, fluidity requires your movements to be calculated and exact, yet seemingly effortless. What this principle emphasizes, however, is the transition from one movement to the next, the space between movements. Fluidity is about moving in an even steady rhythm and with mindfulness. It is about transitioning from one motion to the next as if they are one movement.
In your next Pilates workout notice the space between your movements. Do you stop and start, make jarring or jerking motions where a more rounded motion is desired? That's perfectly okay. We all do at times, even the Pilates "masters." This is not about judging yourself. It is about awareness, and in that awareness you have the power to make a conscious change. When you notice yourself being less than fluid, imagine what a more fluid motion might look like and feel like and work towards moving your body in that same way. The more you practice, the more familiar your body will become with the idea of moving with intent.
The idea of fluidity is not limited to our physical motion. Joseph Pilates designed this system to educate our body, mind, and spirit. One way to develop greater fluidity in your physical body is to practice fluidity in your thoughts and emotions. When you allow everything to be exactly as it is with no need to subjugate or force a different outcome, you are practicing fluidity in your mind, and this in turn will lead to fluidity in your body. Every time you notice where you can be more fluid in your body, pause and reflect on your accomplishments too, and be grateful for the many gifts you have been given. You can breathe, walk, sing, dance and create! It is wonderful to want to work toward improvements in all areas of your life, but it is just as important to honor and appreciate where you are right at this moment and all you have done to get here. Maybe, just maybe, as you think about everything you are grateful for and allow your mind to be fluid you will notice your body following suit.
Monday, November 2, 2009
Check out her story here http://www.thatsfit.com/2009/11/02/fast-food-restaurants-eliminated-for-weight-loss/
Teaser
Try this: Take two breaths focusing only on your inhalations. Make your inhalation long and smooth and controlled. On your exhalations, let everything go. Don't control it at all. Breathe naturally for a moment (I don't want you to hyperventilate!), and then do just the opposite for two breaths. Inhale normally with no conscious control, but exhale in one long continuous breath at a slow steady pace. That is control [another principle of Pilates]. For your next two breaths, consciously control both your inhalation and exhalation, making them as slow, steady, and even to each other as possible. That is control and precision [you guessed it, another principle]. For your last two breaths, focus only on the space between the inhale and the exhale. Unless you are holding your breath it should be almost imperceptible, like a single point in the rotation of the wheel, just one moment in a single motion. That is fluidity, the inhalation naturally gives way to exhalation and the exhalation gives rise to the inhalation. Where does one breath or movement end and the next begin? When you move with fluidity that transition will be difficult to discern.
Friday, October 30, 2009
Keeping Limber After Injuries Part II
Australian cricket star Phil Jaques underwent three surgeries for bulging discs and used Pilates to rehab each time. Now his surgeon tells him "You're not going to break down again.. . . a bomb could go off tomorrow, and [your] back would survive it. It's strong." Coincidence? I think not. Check out the article in the Sydney Morning Herald.
Monday, October 26, 2009
Keeping Limber After Injuries
Former Tennessee State and Dallas Cowboys star Ed "Too Tall" Jones, 57, said there was an adjustment period after retirement as he learned to deal with pain.
"I never missed a game even though I was hurt. I was just determined to play on the football field. But it took me four years after I quit playing to crawl out of bed pain-free. Four years," Jones said. "I think the reason I am doing OK now is because I work very hard — I do Pilates, I do power yoga, I go to the gym and work out. I have a professional masseuse. I have a therapist working with me all the time. If I didn't do that. …
"I look at other guys around me and they can barely get around. They've had back surgeries, had hips replaced, knees replaced. … Apparently if you played football, when you turn 50 you fall apart. So I worked hard to keep that from happening. I work out harder now than when I played.''
an excerpt from http://bit.ly/2CoIFF
Friday, October 23, 2009
Pilates and Yoga = Healthy Arteries
And check out the full article here.
Friday, October 16, 2009
Pialtes for Breast Cancer Survivors
The good news is that Pilates can help! http://www.bit.ly/1jCLEY
Muscular contraction is the driving force of our lymphatic system. As you move through your Pilates workout, the slow, fluid movements gently squeeze your lymphatic vessels, pushing lymph back towards your blood vessels! This is great for everyone, not just breast cancer survivors, but the nature of the movements in Pilates and the restorative and invigorating effects of this type of exercise are particularly helpful to those who have had lymph nodes removed.
Friday, October 2, 2009
A preview from our upcoming newsletter . . .
The difference a breath can make....
Article by Alea Eurich
Healthy adults take between 17,000 and 28,000 breaths per day, an average of 23,000 breaths. Amazing, right? This happens mostly without our conscious awareness. Breathing is so simple and obvious that we often take it for granted; ignoring the power it has to bring body, mind and spirit together. This month we encourage you to consider the difference a breath can make.
Living the busy and full lives that we do, it is no surprise that there is an ever-increasing need for us to consider what it means to be "centered." Many thoughts may come to mind on consideration of such a topic: balance, focus, "the core", etc. But what ties these mental and physical properties together? It's the breath, all 23,000 of them. As varied as our daily activities are, so too is the nature of our breath. Musicians sing about it, "Just breathe", "Breath in, breath out", Poets write about it, "...it is no other than happiness itself, a breathing too quiet to hear", the Dr. asks you to take a deep breath when He listens to your lungs, and your Pilates instructor instructs you to inhale and exhale with each beat of the arms in the hundred.
A favorite author of mine, Wendell Berry, considers the delicacy of the breath so eloquently,
Each breath we take is valuable. It has often been said that becoming conscious of our breathing slows our heart rate and helps us to focus our minds. Anyone who has spent some time as a student of Pilates, quickly learns the importance of the breath in their practice of these exercises.
Have you considered the unique design of our anatomy and the function of the breath? We have muscles between the ribs, a spine that is constructed of small attachments to each rib, a diaphragm that moves similarly to an umbrella opening and closing changing the pressure on the lungs and in the abdomen, and muscles spanning the front and back of our trunk in supportive slings. We were made to take deep breaths.
The breath is essential to being "centered". It is the only means of supply of oxygen to our organs and assists in ridding our body of toxins and waste. Deep diaphragmatic breathing massages our internal organs, aiding in digestion, and acts as a pump for our lymphatic systems, further helping to remove waste and pathogens from our bodies. As you exhale forcefully you contract your deepest abdominal muscle, which serves to stabilize your torso and protect your lower back. And what sits nestled between right and left lung? The heart. Every breath is like a hug for our own heart. Focusing on our breath requires mental attention and awareness. With conscious awareness of our breathing we can reap the benefit of better recruitment of appropriate muscle groups, better circulation and blood flow, clearer heads and sounder thinking, and overall better movement.
As if all that wasn't enough, this fantastically simple thing called the "breath" uses the abdominal muscles to connect form and function. Consider the preciousness of the breath this month as you go about your daily routine or in your Pilates practice. You might be surprised to find that the breath makes a dramatic difference in centering you mentally, physically and spiritually.
Take deep breaths... appreciate the place you find yourself in at that moment and value life with each one.
Friday, September 25, 2009
Pucklates? (Nevermind, that's awful)
"I've been to 19 training camps (in my career)," he says.
"And this was the best results I've ever had overall. I knew that I'd worked hard and I'd done everything I possibly could to come into camp in shape, but you don't know until you do the test. I was probably as shocked (with my results) as everybody else was,"
It should come as no surprise that Pilates was a part of how Fleury managed to get himself into the best shape of his career and his life.
What an inspiring story! No matter where we are in our path, our age, our fitness level, our goals, Pilates can help us to be our best!
Wednesday, September 23, 2009
It's Easy Being Green
We can make choices in our purchase of mats, props, and workout wear that are environmentally friendly too! Check out all of the options from Natural Fitness!
My personal favorite mat is from prAna, the revolution mat (I love their clothing too! They have lots of recycled fabric and organic cotton and hemp options.)
If you already have a PVP mat, have no fear, you can now recycle your old mats at, go figure, recycleyourmat.com
Other options include:
Blue Canoe Clothing
YogaTribe and Culture Clothing
Lotus Blossom Style Clothing
Inner Waves Organics Clothing
Be Present Clothing
Gaiam Clothing, Mats, Props
Jade Mats
Manduka Mats (eko only)
Monday, September 21, 2009
Pilates Before Painkillers
"Dr Penelope Briscoe, dean of Australia and NZ College of Anaesthetists' Faculty of Pain Medicine . . . says doctors need to introduce patients to other strategies such as pilates, hydrotherapy and meditation to avoid misuse from prescription drugs."
click here to read the entire article http://bit.ly/hvO5Z
Friday, September 18, 2009
Guyville's "Pilates for Men" Video Series
So Art's form isn't the greatest (What would anyone expect? He's brand new to Pilates) but the improvements are noticeable. The change in the shape of his body is noticeable too! Check out the difference between
Week 1 ( http://bit.ly/Plts4Men ) and Week 6 ( http://bit.ly/Plts4Men6 )
In their own words "This series proves that Pilates isn't just for the ladies." It's so true. I'm encouraged by an ever increasing number of men trying Pilates, but the average studio still sees predominately female clients.
In an effort to break the stereotype, I continue to post news clips on top male athletes who use Pilates as part of their training. Ultimately the amazing results seen by those relatively few men who are secure enough in their masculinity to step into the studio will speak for themselves and the word of Pilates will spread like wildfire through the male population.
Monday, September 14, 2009
Horsing Around
Check out this article from Pilates-Pro for more detailed information bit.ly/48CIjR
Friday, September 11, 2009
Random Posts
For Inspiration - a computer programmer who decided to pursue teaching pilates after being laid off for the second time in five months. bit.ly/CK4O9
For Interesting - The New Zealand Herald reports on how the way your body deposits fat can indicate internal processes. bit.ly/izaax
And then there's idiosyncratic - Don't ask, just click. bit.ly/z4F1k
Wednesday, September 9, 2009
Today Only . . . Pass it On!
For less than twelve more hours Bella Forma Pilates is featured on Groupon. Today only, first time clients can purchase 2 Private lessons and 1 Group Mat Class for only $50!!! Pass this on to your friends or perhaps purchase a few as gifts!
signing up for classes is as easy as clicking on
www.bellaformapilates.com
Monday, September 7, 2009
Bella News
Commitment to yourself, commitment to Pilates, commitment to every last count of the hundreds!! Here's a sample.
Hangin' With the Hundreds
Inhale 5 counts, exhale 5 counts, 40...
"I can do this!"
Inhale 5 counts, exhale 5 counts, 50...
"Gettin' a little tougher now."
Inhale 5 counts, exhale 5 counts, 60...
"How many more of these do I have to do?"
Inhale 5 counts, exhale 5 counts,70...
"Ugh, I'm not going to make it!"
...and you proceed to collapse into a heap onto your mat.
So you've made the commitment to your private lesson/class for the week. Hard part done, right? But now you are faced with the daunting challenge of the 100s. Does anyone really look forward to this exercise? Our bodies are always trying to choose the path of least resistance first. How tempting is it to skip that last 20 counts?
Did you know that just as you can train your body/brain to develop proper muscular patterning, you can also teach your body/brain to learn faulty ones. Therefore, when you don't complete the 100s because of fatigue, essentially you are training your body to stop when it is tired or when you are mentally challenged by the exercise.
Sometimes back or neck strain can impede your ability to perform the 100s properly. If you are experiencing back or neck strain there are a variety of ways to modify the exercise. For example, in cases of back strain, your legs don't have to fully extend. You can keep your knees bent into tabletop position or with your legs resting on the Swiss ball. You can even bend your knees and keep your feet flat on the floor. For those with discomfort in the neck, the 100s can be done with your head completely flat on the floor. Using the Triad ball underneath your head like a pillow is another great way to alleviate neck strain as it allows you to experience the feeling of flexing your trunk with adequate support for your head. Ask your instructor what modification(s) best work for you. In other words, there is a version of the 100s that is appropriate for you, wherever you are in your Pilates today.
In most circumstances, with the proper concentration, focus and form you'll be able to complete that last repetition or two. Tapping into your mind/body connection could give you just enough mental agility to supersede what you feel like is your physical limit. Try doing more than what you think you can. You might surprise yourself. So make that commitment to execute a full 100 the next time you are in class.
Happy Hundreds everyone!
Friday, September 4, 2009
To Your Health - Sugar Blues
I have a bigger sweet tooth than anyone I know, but I am able to keep my cravings in check by snacking on fresh fruits, using stevia (an herb with zero calories and zero glycemic index!) and agave nectar (a low glycemic syrup from the agave cactus). Be careful though, stevia is EXTREMELY sweet. A couple of drops is usually enough.
If I am craving chocolate, I drink an 8 oz. glass of unsweetened chocolate almond milk with a few drops of stevia. It provides 25% RDA of vitamin D, 20% RDA of calcium, 50% RDA vitamin E, and 10% RDA vitamin E, with ZERO sugar and only 3g of carbohydrates. I get all the chocolatey goodness without the refined sugar.
Another favorite is Luna and Larry's Coconut Bliss, a non-dairy "ice-cream" made out of coconut milk and sweetened with agave nectar. It comes in several tempting flavors like "Mint Galactica" and "Cherry Amaretto". No refined sugar, no dairy, what's not to love?
Sugar cravings can be a signal from your body that it needs protein. Try having a serving of unsweetened yogurt with some fruit, or maybe go for a protein smoothie and see if that satisfies you.
Finally, get your body moving!!! Exercise takes energy, lowering blood glucose levels and decreasing your risk for the many detrimental effects of high levels of glucose in the blood. Your Pilates workout just got a little bit sweeter! Check out this article for a bit more on exercise and diabetes http://tinyurl.com/m7pgnu
Have a healthy weekend!
Wednesday, September 2, 2009
For the Boys (and Men)
Real men do Pilates . . .
Add yet another top MALE athlete to those who use Pilates as a part of their fitness regimen. World Champion sprinter Terrance Spann practices Pilates and teaches others when he's not training.
http://www.americustimesrecorder.com/sports/local_story_244200323.html?keyword=topstory
Wednesday, August 26, 2009
Pilates For Two
Much has changed since the days when medical doctors would advise against any type of abdominal exercise during pregnancy. (Doctors used to tell women to avoid massage during pregnancy too! Can you believe it?) As more research is done and more knowledge is gained about the body, about pregnancy, and about how various exercises affect the body, it is becoming apparent that Pilates can not only be done safely during pregnancy, but can also help a woman to have a more comfortable pregnancy and a more quick and easeful delivery. The key is to know what changes are occurring in your body, don’t push yourself, and work with an instructor who is educated in the necessary modifications.
The Power of Positioning: Once you are in your second trimester, it is no longer safe to lie on your back for extended periods of time, as the uterus can press on the vena cava, cutting off the flow of blood returning to the heart. This could cause depleted blood and waste materials to remain with the fetus, obviously far from ideal conditions for your developing child. Exercises from a seated position or from hands and knees are a great alternative, and can often be more comfortable.
Keeping it Together: Diastasis Recti is the separation of the two halves of the rectus abdominus that happens during pregnancy in most women. The condition itself is completely normal and nothing to cause concern. Caution should be taken, however, to ensure that the separation is not unnecessarily increased. Exercises to avoid are those that "require the rectus abdominus to contract strongly against gravity." (Goodman) While this includes a large portion of the Pilates repertoire, there are plenty of modifications and alternate exercises that your instructor can guide you through.
The focus of your work during pregnancy should be on the deeper abdominal muscles, the trasversus abdominus in particular. The transversus abdominus runs horizontally around your abdomen. When it contracts, tightens the waist like a corset. Strengthening this muscle helps to keep the rectus abdominus from separating too far and can actually help pull the two halves closer together where diastasis has already occurred. It can also make labor easier as you are strengthening one of the major contributors to "pushing."
Stretching the Limits: During pregnancy a woman’s body secretes a hormone called relaxin. Relaxin softens connective tissue, allowing greater mobility. This is the body’s brilliant way of accommodating the many changes happening in the body, and eventually allowing the widening of the symphesis pubis, which is necessary for the baby to pass through the birth canal. Along with those many benefits comes the responsibility of being very aware that you are not overstretching your body beyond its healthy range of motion.
With good awareness (concentration, there it is again) and proper guidance from an instructor who is versed in prenatal Pilates, you can continue your workouts throughout your pregnancy and reap the benefits of a strong healthy body to help you through labor and recovery.
Monday, August 24, 2009
Getting in Gear (Bad Pun Alert!)
It can be a major pain too, literally. Low back pain is extremely common among cyclists, and I know this from experience (from my pre-Pilates days of course ;-) The good news is that the core strengthening and alignment gained in your Pilates workouts translates to your cycling, both to prevent pain and injury and to boost your performance! What's not to love?
http://www.bikeradar.com/fitness/article/health-protect-yourself-from-back-pain-22868
Friday, August 21, 2009
To Your Health - BPA No Way!
You've probably heard about how bad your plastic water bottle is for the planet, but did you know how bad it is for you? Read on and find out why you may want to pick up a Klean Kanteen stainless steel water bottle.
BPA (Bisphenol-A) is a substance commonly found in plastics. Almost every brand of water on the market that is bottled in plastic is bottled in a container that contains BPA. Soda bottles have it too, as do many packaged food containers. So what's the big deal?
BPA leaches into your foods and beverages, especially when the container becomes warm. Have you ever left your water bottle in the car? What about microwaving that instant soup in a bowl? Even at room temperatures BPA is seeping into your foods, and it is dangerous at levels far below what the FDA still considers safe.
BPA is "estrogenic" which means that it mimics estrogen in the body, disrupting your body's delicate hormone balance and setting off a cascade of health concerns, most notably reproductive function (in both women and men.) It is linked to "inflammation and oxidative stress," the latter of which is a risk factor for cancer and other chronic degenerative diseases.
The FDA will be reconsidering a ban on BPA this November. If you have the time, why not tell the FDA just what you think about an agency that was formed to protect consumers allowing such an insidious toxin to be used in food and beverage containers. Until this chemical is banned, make wise purchases: buy foods packaged in plant based cellulose rather than plastics, avoid water, juice, and soda in plastic bottles, and buy your own reusable container* to pack water with you. It's better for the environment, and just might save you from a whole host of health issues!
* Stainless Steel is my recommendation. Who knows what other contaminates are leeching out of even BPA free water bottles, and aluminum will react with any acidic juices, teas, or even lemon water -- aluminum is thought to be a contributor to Alzheimer's disease.
Thursday, August 20, 2009
Time for a new job?
Wednesday, August 19, 2009
Pilates To Go - What do you think?
http://www.examiner.com/x-19177-Home-Fitness-Examiner~y2009m8d18-Yoga-goes-hitech
Monday, August 17, 2009
The Principles: Concentration
The Principles: Concentration
Awareness is the initial realization of the body, where it lies in space, how it moves, and any tightness, misalignment, weakness, habitual movement patterns or other imbalances that we may have developed throughout our lives. That initial awareness is critical to achieve a baseline from which to progress. Our muscles and joints contain proprioceptors that tell our brain where we are in space and how far a joint can move before injury. Over time, we train our proprioceptors to feel that misalignments and limited range of motion are correct and representative of our body's full potential. In order to change those patterns, we must first become aware.
Remember to keep it light, you can over-think things. If you become tense or frustrated, let it go. Do your best, you can always move on to another exercise, one that is easier or more familiar to your body, and return to the more challenging exercise later.
Isacowitz, Rael. (2006). Pilates:Your Complete Guide to Mat Work and Apparatus Exercises. Human Kinetics. Champaign, IL
Article by Tamsin Thoren
You can always check out back issues on our website www.bellaformapilates.com
Friday, August 14, 2009
Healthy Friday - Let go of Stress!
When you are stressed your body gets ready for "fight or flight" by dumping stored energy into the bloodstream so that you can perform super human feats of strength and stamina (fight that sabre toothed tiger, run from the grizzly bear). Today's stresses don't generally require any physical exertion, so the stress hormones remain present in our bloodstream, keeping the cycle going, and the calorie storage is deposited as fat, usually around our midsection (When the body is stressed we pull fat storage from the limbs and deposit it in our torso. This is bad for soooo many reasons.)
Enough about that. What can you do to manage your stress?
Remember to breathe! -- Taking deep breaths will help move your body out of "fight or flight" mode and back into a place where normal function can return and the body can begin clearing out all of the hormones produced by stress. The faster you can make that happen the better!
Get moving. -- Exercise is a great way to relieve stress. Make it something you enjoy, dancing, a brisk walk in nature, taking it out on a heavy bag (hey it can extremely therapeutic!). How about a Pilates class? ;-) Moving your body increases the depth and rate of your breathing, increases circulation, and burns off the calories your body has dumped into your bloodstream before they can be redeposited.
Take time for you! -- What do you enjoy? What brings you peace and happiness? A hot bath? A massage? Music? Give yourself permission to forget about everything stressful and immerse yourself into something pleasurable, a mini vacation. You deserve it! You will be better prepared to handle your responsibilities with a clear relaxed mind.
"Don't sweat the small stuff (and it's all small stuff)" - Richard Carlson -- This is so true, and yet so easy to forget. In the moment there are things that can seem to be huge. When we step back and put it into perspective, how much will this matter in 10 days? 10 weeks? 10 years? Is it worth my worrying over it now? Will my stressing over this help anything? These are good questions to ask yourself to gain perspective. Here are more great tips for getting perspective. http://abclocal.go.com/kgo/story?section=view_from_the_bay/health_fitness&id=6958418
Here's to your health! May you have a relaxing and peaceful weekend!
Wednesday, August 12, 2009
Have you tried Circuit Class?
Come try Circuit Class with Jenn, every Saturday at 7:00 AM. Start your weekend right.
Sign up on-line at www.bellaformapilates.com
Friday, August 7, 2009
It's Healthy Friday!
Simply put . . .
It's about knowing what you're eating, knowing what all of those ingredients are, where and how your food was grown and processed, and what your body gets out of it.
It's about buying foods that are fresh, local, and in season and knowing your local farmers.
It's about cooking your own meals, cooking with your family, eating with your family, and using meal time as a way to strengthen your family and your community.
When "multeatask" (eat in the car, at our desk, in front of the TV) not only do we ingest more calories that are generally higher in "empty calories (those with little to no nutritional value), we don't digest our food as well. We don't chew as well (necessary for carbohydrate digestion in particular), we produce cortisol from the stress of the road, our jobs, etc. (leads to fat deposits around the mid-section in particular), and we pay far less attention to what and how much we are putting into our bodies.
Who wants to feel bloated, heavy, and sluggish after a meal when you can feel energized, nourished, and vibrant instead? Maybe it's time to put down the take out, and dine-in slow food style!
Wednesday, August 5, 2009
MS eased by Pilates
http://www.emaxhealth.com/1/81/32665/people-walking-disability-turning-pilates.html
Monday, August 3, 2009
Bella, Bella Best!
Thank you for your vote and for your continued support!
Friday, July 31, 2009
Getting to the Core
http://blog.seattlepi.com/gracefulaging/archives/175130.asp?from=blog_last3
Wednesday, July 29, 2009
Keepin' it Real
I in no way mean to discredit the few in the crowd who have that lifelong dedication and scientific approach to the Pilates method. You know who you are, and you bring tremendous benefit to the Pilates community through your efforts.
Nor am I taking a stab at the "fusion" classes that exist. I'm a dedicated yoga practitioner and I know that the two disciplines compliment each other extremely well, so well in fact that I have thrown Pilates exercises into yoga classes where I knew my students would benefit, and vice versa. That siad, it needs to be made explicit, so that our students understand the differences between Pilates, yoga, and the slew of other techniques that have been thrown in the fitness fad blender as of late.
What it comes down to is that when we advertise a class as a Pilates class, that term should have a uniform set of standards that qualify it as such, and those standards are the ones dictated by Joseph Pilates. If you are deviating from those standards, you may want to give your class a name that more accurately reflects what is being taught.
Monday, July 27, 2009
Wii the People
Our response: Is it far-fetched to imply that individuals could injure themselves attempting to practice Pilates at home with the guidance of a celebrity who has no training as a Pilates instructor? Not really.
Have you read the warning labels that are printed on most products these days? Some of them sound absolutely ridiculous (case in point, Hand Sanitizer - do not use in or near eyes), and yet, almost all exist as a result of some individual having done exactly what is being warned against and then suing the product maker for the resulting injury.
More importantly, however, Pilates is a system of intricate movements that require precision and attention to detail to be performed correctly. At best, individuals may get the wrong impression of Pilates when they don't receive the intended benefits of the exercises. At worst, someone could in fact injure themselves by performing a move incorrectly. I haven't viewed the Wii Pilates, but if it includes the pelvic curl, a basic Pilates move, there is the potential for significant cervical damage without proper guidance. Even a seasoned instructor wouldn't actually be in the living rooms of those millions of Americans doing Pilates on their Wii, but with years of experience teaching and observing common mistakes and misalignments, they could instruct the moves in a way that would minimize the risk of avoidable injuries.
I am excited that millions of American are being exposed to Pilates, yet disappointed that they are also being exposed to the potential risk of injury by the choice of the game maker to have an untrained celebrity "teach" the classes rather than a certified and experienced instructor.
Friday, July 24, 2009
To Your Health
If you've ever eaten anything that lists cottonseed oil as one of the ingredients, you may want to take note of this article. Cotton that is not certified organic is often treated with an herbicide very similar to agent orange, and this "conventionally grown" cottonseed makes its way into many products. Agent Orange has been linked to Parkinson's Disease and Heart Disease, among other maladies. http://health.msn.com/health-topics/cancer/articlepage.aspx?cp-documentid=100242351
Do your homework, read your labels, and know what you are putting into your body. It's the only one you get!
Wednesday, July 22, 2009
Principles for Prevention
There is no question that strengthening your core muscles can relieve CLBP and increase functionality. (http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2684152, http://www.jospt.org/issues/articleID.1140,type.2/article_detail.asp) The key is performing the exercises correctly so that you are using the intended muscle(s) or muscle group(s). This means beginning your Pilates experience under the supervision of a certified Pilates instructor who is familiar with the cause of your LBP. Your instructor will guide you to the most beneficial exercises, steer you away from exercises that could aggravate your condition, and monitor your movements to ensure that you are not relying on larger, stronger muscles or falling into habitual movement patterns.
Your instructor is your guide, but it's up to you to do your homework too. Knowing and practicing the six principles of Pilates will help maximize your results and prevent injury. Here's a quick overview:
* Concentration - Joseph Pilates called his method "the thinking man's workout." Be present and aware of your body throughout your workout. Check in with your alignment and which muscles are working. Consciously recruit and relax muscles. This is how you "unlearn" old patterns and create new healthier movement patterns.
* Center - All motion begins in the center of the body and moves outward to the periphery. In other words, in order to move your foot, you must move your leg, and that begins in the large muscles of the "core" or "powerhouse."
The next two go hand-in-hand and are critical for injury prevention.
* Control - Each movement should be completed with intention and absolute control. Smaller, controlled movements are more effective than "flinging" or "hurling" your body to achieve a larger motion.
* Fluidity - Keep your motions smooth and flowing. Don't make "jerky" starts and stops. Don't flop down after holding a difficult position. Always return to your starting position slowly and with grace.
* Precision - Performing the exercises accurately ensures that we are working the intended muscle(s) and/or muscle group(s). For more advanced exercises, like inversions, precision is critical in injury prevention.
* Breath - Of course the breath oxygenates the body and removes waste, but it can also assist us in all the other principles. By engaging our deepest abdominal muscles, the transversis abdominis on our exhale, we stabilize our bodies during the most challenging points of an exercise. Our inhale can be used to stretch and open the trunk and avoid over arching or rounding our spine.
There are many resources available to learn more about these principles in detail. A wonderful book that I refer to on a regular basis is Pialtes by Rael Isacowitz (Human Kinetics, 2006)
Perhaps I will cover each principle in detail for my posts next week. hmmmmmm
Tuesday, July 21, 2009
Off the Mat . . .
This article will give you a basic overview of, and introduction to the main pieces of Pilates equipment. http://pilates.about.com/od/pilatesequipment/ig/Large-Pilates-Equipment-Pics/
Okay, now that you've been introduced, what are you waiting for? Make yourself an appointment to start training on these "apparatuses"
Monday, July 20, 2009
Pilates and Low Back Pain
http://nursing.advanceweb.com/editorial/content/editorial.aspx?cc=202549&zz=0#AnchorPostComment
Below is my full comment on the article, please submit your own and weigh in on the conversation!
I would have to disagree with the statement that Pilates does not “deal with the problem at its core.” This is an ironic choice of words as core muscles are at the root of many low back injuries and pain, and core muscle strengthening is one of the most noted benefits of the Pilates method. The Journal of Orthopaedic & Sports Physical Therapy published the results of a study showing that:
The results of the study support the hypothesis that an exercise therapy approach based on the Pilates method and directed at neuromuscular control mechanisms was efficacious in the treatment of a group of individuals with nonspecific chronic LBP. A 4-week treatment intervention was more efficacious than usual care in reducing average pain intensity and functional disability levels, changes were maintained over a 12-month period.
(Download the article here: http://www.jospt.org/issues/articleID.1140,type.2/article_detail.asp )
When you perform Pilates exercises correctly, you stabilize your pelvis using your own core muscles, rather than an external mechanism as the author recommends, doubling the results and benefits. Your body learns how to perform that stabilization on its own so that you are able to recruit and engage the muscles responsible for pelvic-lumbar stabilization throughout all of your daily movements. A skilled instructor guides their students to find pelvic stabilization, recognize what it feels like in the body, and learn to consciously recruit the appropriate muscles. This is why it is so important to receive instruction from a certified Pilates trainer, rather than working on your own with a DVD or book.
M. Tamsin Thoren, HHP
Friday, July 17, 2009
Perform like an Olympian!
Thursday, July 16, 2009
Can you say that in English?
http://thinkpilates.com/pilates-words-terms-and-glossary/
Wednesday, July 15, 2009
Pilates for Scoliosis
http://www.pilates-pro.com/pilates-pro/2009/4/3/pilates-for-scoliosis.html
Tuesday, July 14, 2009
Pilates for Children
http://www.dallasnews.com/sharedcontent/dws/fea/healthyliving/family/stories/DN-nh_kidfit_0714gd.ART.State.Edition1.4bc82a8.html
Classic Joseph Pilates Videos
http://www.youtube.com/watch?v=HUeDhtVtCrE&feature=channel
http://www.youtube.com/watch?v=6_tRgTiABBE&feature=channel
http://www.youtube.com/watch?v=xo4tJrlw91s&feature=channel
Monday, July 13, 2009
Close up on "Rowing" (from Pilates Style Magazine)
"Rowing," like all Pilates exercises, requires great attention to detail and concentration throughout. If you're not already practicing this exercise, ask your instructor if it would be a good fit for you. If you are, here's more information to help you get the most out of this complicated move.
http://www.pilatesstyle.com/rowing_march_2009.pdfSaturday, July 11, 2009
BASI Certification at Bella Forma
Have you considered becoming a certified Pilates Instructor? Bella Forma Pilates is hosting Body Arts and Sciences International's (BASI) comprehensive Pilates teacher training course beginning in September. This in-depth program provides both an academic and practical depth of knowledge. Rigorous training on the full range of Pilates apparatus is followed by an extensive apprenticeship program. Last year's instructors included Lisa Clayton Hubbard (one of the models in Rael Isacowitz's book) and Krysti Cooper White (Oprah's Pilates instructor).
For more information and a schedule of classes visit http://www.basipilates.com