What's So Good About Pilates?

I found this video on an integrative health site today. The commentator says in a very short spiel what I tell my students every week. Please enjoy this short clip from an informative and useful health website:

http://www.integrativehealthreview.com/uncategorized/why-pilates-is-great-for-strength-and-balance/

See you in class!

I'll Take My Chances...

I noticed that one of my new, older Pilates students hadn't been back to class, When I saw her in the lobby, I asked her how she was doing and told her that I missed her. She complained that her back and hips hurt. Pilates is the single best way to strengthen back and hips. Urging her to come back and work on strengthening her back and hips, she said she wasn't coming back. When I reminded her that the less you exercise them, the more likely they will freeze up and hurt even more, she politely told me she would take her chances. Her words hung in the air. As we exchanged pleasant goodbyes, I felt stunned. What frame of mind would I have to be in to decide "to take my chances" on getting a frozen, painful back and hips if I knew I had options? Getting older and weaker is part of life but it doesn't mean we can afford the luxury of just sitting down (unless we want to make that chair our home). Even younger people face the same physical challenges as seniors: we are either building up or degenerating.

Helen Mirren is one of the most beautiful and fit women on the Red carpet today. Her body is unbelievable. I can't prove it but she looks "Pilates" strong and svelte to me. Her figure always amazes me. Wonder what she might look, feel, and move like if she had decided to take her chances and not care for her body? Frankly, it is so easy to give in to apathy when you get older. But some of that comes from feeling so physically poor that it starts to affect your mind. I've been there and, so help me God, I won't go back. It isn't as much about vanity but more about self-respect and honoring this God-given body.    I have no problem letting someone care for me if get sick or infirmed. Today I want to be in the solution, not the problem. I'll take my chances with Pilates. I've featured this YouTube video before but I'm putting it up here again to inspire us all to keep on taking good care of ourselves. Enjoy...

Here is a 100 year old woman talking about doing Pilates...
Here is the link in case the video doesn't come up.

http://www.youtube.com/watch?v=iRP9ZEZ6IlE

Here she is actually doing Pilates:  http://www.youtube.com/watch?v=9jQZjEbt8_Y&feature=channel&list=UL

Pilates makes P90X Easier

I knew it but this week proved it. Pilates is the athlete's secret weapon.  After making it through Week one of P90X, I have no soreness and more strength. I use the breathing I teach my clients and it really fuels hardworking muscles. At my age, 56, I ought to have bailed out on day two but the extra layer of strength I already had in my small muscle groups powerfully supported me. I feel like a winner. I am so up to this 90 day challenge. I have taught that athletes who take Pilates have an edge over those who don't. They are stronger and much less prone to injury. I'll add that the exercises in P90X can be very hard on the back. Because Pilates strengthens the accessory muscles of the spine on all three planes of movement, I was able to support my spine in a healthy way. A couple of the exercises were too detrimental to  my back so I modified them to take the pressure off my spine. Yoga has captured the national attention but it simply cannot conmpare to the benefits of Pilates. Pilates is intelligent exercise.

Pilates and P90X: Confessions of a Plump Pilates Teacher

I can hear the faint sound of screaming from the Pilate's community. Nothing could be further apart in strategy and sensibility than Pilate's and P90X. In the beginning of my learning about Pilate's, I was excited to know that I could work out in a no to low impact way, actually reshape my body in the most beautiful way, and lose the aches and pains of aging. The idea of a hard and fast exercise plan repulsed me as I fell deeper in love with Pilate's. For a while, I got into fantastic shape and stabilized my weight because I had healed the mind body connection. But then it happened. At 55, I began the serious entry into menopause. I didn't start yelling more, crying at the drop of a hat, or any of the other imbalances in attitude and behavior expected. I did start to hold weight at an alarming rate. In six months, I gained 30 pounds. What the heck?! Frustrated and humiliated, I kept trying to get it under control and I couldn't. At the same time, a relationship stress issue aggravated some deeper inner turmoil that I thought I'd dealt with.  Teaching Pilate's or any other exercise with extra weight is anathema to any instructor. Because of the peace I'd developed in the mind/body place, I never thought of just hanging up my career although there was a time when I would have. I do love and trust my body so I knew it had it's reasons for the way it was responding to life.

In the meantime, my dear friend, Sara (in her 30"s), had begun using P90 and turned into a super model. Yes, I paid close attention to that and the other changes she was making in her life. She got off sugar (with few exceptions), started eating clean for a lifestyle, and seemed happier than ever. I love a good success story especially if I see it unfolding right in front of my eyes. Knowing what her weight had been before she started, I figured that if she could do it, then so could I. I never have had the sense to stay away from some big challenge that obviously seems impossible to someone my age. So I started working out with her 1- 2 times a week. God knows, I looked so goofy and weak.

I kept on with my goofy self and sure enough I started to get stronger. Lesson: when you have nothing to lose but weight, goofy doesn't matter. Plus, my workout partner was so gracious and has some pretty funny memories. Can I tell you how much more motivated I am when I work out with her? Little things like that make alot of difference.

Because I know I can do it now, we start P90X on April 1, 2012. This Friday, we photograph (good for her, so sad for me), weigh , and measure. I forgot that she's entering us in a contest. Eeek!

The food plan won't start until Sunday but I went ahead and got off sugar. I use Tim Ferris' Slow Carb Plan from his book, "The 4-Hour Body." It's simple and finite. From being on it for only three days, I am down four pounds. I like the food, too. My body is so relieved to be off sugar that it began stabilizing right away. Go check this out for your self.

I recently read the quote: "You crave what you eat." That is so true.

Now, I still had to deal with the relationship stuff. I have some skill in this area but I'll admit I couldn't fix this one. I felt both terrified and so very angry. God had already planned my rescue. On Sunday, I had my hysterical crying fit where He showed me that I hated Him for allowing yet another sick person into my life. I had to admit it before I could quit it ( and ask for forgivenes). It brought up a level of pain that I didn't know was there. It was hard but necessary to admit I had these awful feelings. They were driving my desire to eat the very things my body reacted to with weight gain. I had tried in vain to soothe them away with the wrong food. It wasn't alot of food all the time but it was simply wrong for my aging, sugar-sensitive body.

So what about Pilate's and P90X?  That's what so wonderful...when I do a P90X workout and then do Pilate's behind that as I teach the next class, Pilate's undoes all the bad body sensations caused by the very strenuous P90X exercise. Pilate's has that magical ability to heal the body from so many things. I now have the best of both worlds working for me.

We will blog our progress to help any other takers on the P90X on a new blog. I'll give you the new link in the next post.

Hey, always remember to bring your own sunshine with you wherever you go...

Healing Bodies

I not only love to teach Pilates but thrill to help others heal the tension, aches, and pains that trouble them.  Last week I helped a dentist to relax his neck and shoulders so that he could be comfortable as he treated his patients all day. How incredible is that?  Every time I get the chance to heal a pain, my dedication to Pilates grows stronger. Yesterday, one of my favorite women (I have a whole lot of favorites) came to class with a migraine headache and a clenched neck and shoulder area. She amazed me first by coming to class. Women our age tend to hurt and then isolate at home. We began working out and, shortly after, she noticed how much better she felt. By the end of class, her relief was complete. That kind of outcome can bring me nearly to tears. I love Pilates because it made my body beautiful but I also consider it to be a ministry of healing.  I guess it's the same feeling a doctor gets when his patient gets better. Of course like a doctor, having motivated and responsible patients makes all the difference.

Try these at work or any time you feel tension and pain in the neck and shoulder areas. If you really want to solve the problem, get yourself to a Pilates class ASAP!

Always bring your own sunshine with you wherever you go...

Pilates on the Ball

I recently began including the exercise ball in my mat classes. Working on the ball steps up the routine to a more strenuous level. You have to use the entire abdominal girdle just to stay on it, let alone exercise. I like it but I have noticed a slightly less enthusiastic response from my students. It may have to do with the fact that the moves actually require the use of larger muscles along with accessory muscles. We definitely are working harder. I had considered a ball class but for now,  I'll add in a few ball moves and keep it at that.

Check out these ideas for adding ball movement to your repertoire:

Always bring your own sunshine with you wherever you go...



Get the Most from Your Pilates Workout

A student asked me yesterday what she could do between Pilates classes to improve her performance in class. I told her to use the 5 point positional protocol we use for the workout. Anyone who goes to a good class knows these. The prototcol consists of breathing in your nose and out your mouth, lifting your ears away from from your shoulders, widening/lowering shoulders, buttoning up the vest of your upper abs, and zipping up your lower abs. These prerequisites do several things while working out: correctly aligns  spine, shapes muscles for strength and beauty, and makes all Pilates movements more efficient. Breathing in your nose gets more oxygen into the lower lobes of the lungs. More oxygen elevates your mood, clears your mind for better focus, and gives you that constant flow of energy that makes the day easier. Lifting your ears away from your shoulders straightens out the cervical spine relieving tension from neck muscles and pain from compressed discs.

Head forward creates pain and tension; notice the forward sloping shoulders in image 3
compared to image 1

Left image ideal alinment; right images poor spinal alignment
both can be correected with Pilates

Widening your shoulders and lowering them (unless otherwise instructed in class) lifts the upper spine back into optimum position for movement and comfort. This adjustment also creates confidence and poise in the same way that sloped shoulders with head jutting out creates a feeling or semi-depression. Yes, your body affects the way you feel and see yourself. Tightening the upper and lower abs lift the entire spine while supporting the back. Few things are more detrimental to the back than weak abs. Strong abs keeps the rib cage and pelvis in optimum alignment with the upper spine. as seen in the left image.  So there you have it. The best way to improve Pilates performance in class is to use the 5 positional protocols all during your day, every day to feel, look and move gracefully and perform well in class.

Always bring your own sunshine with you wherever you go...

Can you do too many Pilates Workouts?

Occassionally, someone will ask me this question. Apparently not. Last Thursday, I did four classes throughout the day. I was physically spent by the time I got in the car to drive to New Orleans. But perfecl;y fine. Pilates has been compared to swimming. Do all you want to. From ages 9 or 10 up until I was 13 or 14, I used to spend from around nine o'clock in the morning until around two o'clock swimming. I was happily waterlogged and only got out to eat something. I'd have a peanut butter and jelly sandwich and watch a couple of half hour tv shows and go straight back out until supper time. No, I can't do pilates back to back for hours but it is wonderful to know that the more you do Pilates, the more you can do. I experience the same pleasant association with Pilates classes as I did with swimming even at my age. I like the fact that the work I do really isn't work at all. Come learn Pilates and you'll know what I know: do all the Pilates you want to no matter what age you are. Check out this adorable and admirable 100 year old woman by clicking this link http://www.youtube.com/watch?v=iRP9ZEZ6IlE.

T-Tapp and more...

Yesterday, I went to Pinterest to see what they  knew. While perusing another pinner's fitness board, I discovered a fitness regimen called T-Tapp. I'm calling it "Pilates on steroids". This method uses the same principles as Pilates but combines them in a very concentrated way.  Go to You Tube and type "T-Tapp" in the search box. It's fascinating.

If you get to her You tube channel, you will be amazed at all T-Tapp does. Youi might as well know that Pilates does all of the same things. I'm thrilled that her list of benefits is even more comprehensive than mine.

I teach at churches so the dress code does require sleeves. If you add a little fitness skirt to this, you'll have a great outfit for working out. That is, if you feel comfortable in skimming clothes. Tighter clothes help you tosee your abs as you work out. Plus, you just look so pretty. If this isn't your style then wearing an oversized t-shirt with leggings is swell, too.

 

Be sure to get a light and healthy breakfast before you workout.  Maybe your breakfast situation isn't as lush as this but you breakfast can be just as lovely as this one.  Need an idea for breakfast? Check out my inspiratonal and lifestyle blog http://suzuspetals2.blogspot.com/ .  For loads of clean eating recipes check out Tosca Reno's Clean Eating wesite http://www.eatcleandietcom./. 

Always take your own sunshine with you wherever you go!

Monday Happies

TodayI have some "happies" for you. a couple of my friends were discussing or rather complaining about bras. We don't like them. they start to really bug as the day ages to the point where we just want to rip them off. Enough already! I browsed the aisles of Target to find a way to unload some cash (that's mindless wandering, looking for who-knows-what) and I found the Genie bra. I remember seeing it on TV and totally mistrusting it. But I did have some cash so I paid $20 for two: nude and black. they come with pads that can be added or not. From the first time I put it on, it felt so comfortable. It looked pretty good, too. I adjusted the pads for that pleasant shape and Voila! I like them so much and I hope you'll drop a cool $20 to find out for yourself. If you don't like them, return them. I found them at Target and Bed, Bath, and Beyond. Here's a pic...

Oh, yes, the next happy is a drink from Whole Foods from the CalNaturale Co. Get a load of these honeys...

They had me at "Hello, beautiful". These drinks have only 9 grams of sugar, 16 grams of protein, and a delightful taste. Who wouldn't feel just a little special and somewhat thinner drinking one of these?

I was helping a friend of mine deliver some gorgeous frames she made to Terri Hannah Home and Garden in Germantown, Tn. We walked in, set the frames down, and were chatting when I spied these very pretty saltines in a glass jar. I opened the jar and took one out. It was love at first bite! I'm not much on saltines but these were marvelous.  By the time I had my second cracker, I knew I couldn't go home without those crackers. Turns out they are made with a seasoning called The Original Savory. It is a seasoning blend in a small bag. Here is the really interesting part. You mix them with oil in a baggie the set them out to dry. No baking or mess. Until you have tried one, you'll never know how good good can be. Get on over to Terri's adorable store, grab some Savory Saltine Seasoning, and look around. You'll leave with more than a great start for your next party.

Well, that's all for Monday happies. Step out of the box and try something new. I'm glad I did...







Pilates and Low Carb

Susan Lucci inspired me to begin Pilates. Between her love of Pilates and he commitment to low carb eating, she has managed to achieve the most amazing physcal beauty and health. When I want to have what someone else has, I find out what they do and try it. After testing out the Dukan diet, I realized that there was not enough flavor to interest me, nor enough vairety. The first week of Dukan, I was tired everyday. Atkins was always a great plan for me but now in my mid-life, I find that eating all the fat I want makes it too hard for me to lose weight.  Suzanne Somers has a pretty good plan for hormonal weight loss but she adds too many carbs. What to do? I think I'll keep the low carb but cut away as much fat as I can without losing the flavor and some needed energy.  I love food and I always will. My taste buds enjoy bright flavors. I actually know some people whose tastebuds are nearly comatose. It never natters what they eat bacuase they don't really like food (no reference to anorexia). It's pretty easy to lose when you don't really enjoy food. My buds will always need good, flavorful food. Dukan is done. Low carb, lower fat, reasonable portions sounds really good to me. Here's what is for Brunch on Saturday with chicken sausage...



Caprese Baked Eggs



Cooler with a chance of rain? Try out this grouping from oldnavy.gap.com...

Today, for breakfast, I had a spinach, roasted red pepper fritatta with swiss cheese melted on top. It was as tasty as it was pretty to look at. I have enough servings left over for a light lunch or a snack. Extra portions made ahead helps to keep me on my plan. If I get too hungry and have to decide what to eat, I tend to choose the wrong food.  Emotions drive my eating behavior so I have a friend who has overcome emotional eating that I'm checking in with daily.  She knows what I need to know and understands my challenges. I only have to choose the next right meal and I'll be alright.

So there you have it. No matter what kind of day it is outside, always bring your own sunshine with you!

Can Pilates Increase My Height?

Yes, this totally true if you suffer from poor posture, back pain, or any spinal condition that causes you to bend over when you could be standing straighter.  There is a lot of talk about calcium deficiency and bone loss but those things tell only half of the story. Weakened muscles that line and support the spine can be strengthened to hold up fragile spinal bones. Of course, strong core muscles are critical as well. As we age, muscles loosen and adapt to our changing bone structure. What if you could cause your bone structure to improve by empowering your muscles? My height has increased. I had lost a half an inch or more and now that I have increased my accessory muscle strength, I stand tall again. Even young people sometimes lose their height to slouching for various reasons. It is cruel to tell someone to stand straight when they don't have the strength to sustain their posture. But with committed Pilates practice, you can regain lost height. One more perk to standing tall: it increases confidence. How we hold our bodies affects our mindset, either postively or negatively.

You Are Only as Young as Your Spine is Flexible

Until our spines are frozen, herniated, or in major pain, we really don't want to talk about spinal health. It's boring. Can't we hear about something more interesting? Take a minute to consider that building strong and pain free spines makes life so much easier. One of my students in her fifties remarked to me the other day that her husband strained his back simply trying to put their grandchild into the car seat. While she felt sory that her husband hurt himself during a simple task, she also noted that she didn't have problems like that because her spine is in good shape from taking Pilates. Pilates builds a strong set of upper, lower, and oblique abdominal muscles to carry the load that many still carry with their weak backs. Additionally, Pilates focuses on spinal flexibility and accesses the smaller spinal muscles to strengthen them. These small muscles protect the spine from all sorts of injury.  Pilates does so many good things for the body especially focused spinal strengthening adds alot more ease and freedom to our lives, regardless of age.

Carbs vs. Pilates Abs

On my blog, suzuspetals.blogspot.com, you'll find my daily experience with the Dukan Diet.  The first week, I lost six pounds. No kidding, all of it has come off my belly. That's just more proof that too many of the wrong kind of carbs messes up gorgeous Pilates Abs.  Because Pilates is the only true core exercise discipline, once you strengthen your abs the Pilates way, they stay flat even when you aren't working out, unlike the ususal sit-ups, crunches and what have you. But if you over-eat carbs, any of them, your belly will be the first place the fat attaches to. Eating too much fat will also hide flat abs. That's what makes the Dukan Plan so smart.  Dukan helps you to lose water weight. I always smirk when I hear someone complaining about only losing water weight. Well, would you rather keep it? Seriously. It creeps up blood pressure and makes you look bloated and awful.  Too many carbs creates water weight gain.  The formula for gorgeous abs:  Pilates - carbs +  a daily liter of water. Try it for a week and test it yourself. Send me your observations. Week 2 of the Dukan Diet begins today.  Follow my progress on http://suzuspetals2.blogspot.com/.

Chocolate Peanut Butter Smoothie

Is there anything better than peanut butter and chocolate? Pause and ponder that. For me, the answer is no. but I choose not to indulge in just any peanut butter and chocolate thing.  I have a delicious tasting alternative to fattening shakes. Today's recipe is for a protein packed, scrumptious power smoothie. I had one last night for a bedtime snack. The creamy texture and bright chocolate peanut butter flavor satisfied me completely. The protein sustains me to keep my blood sugars stable so that I don't crave other kinds of sweets. There is a secret ingredient that you mustn't leave out: a tablespoon of cream cheese. If you a re low-carbing it, choose full fat. If you are on Dukan diet, choose low fat. If you are on low calories, choose fat free. Here is the recipe:

One scoop of chocolate Shakeology (see link on right side of page) or a scoop of EAS low carb Vanilla protein powder (Costco has this for an excellent price)

2 tblsp of good cocoa (not the kind with sugar in it it, just plain cocoa)
1 tbsp. peanut butter
1 tbsp cream cheese (makes the texture unbelievable creamy)
Splash of vanilla
Sweetener to taste ( I like Sweet & Low)
8 oz water ( I don't use milk because I don't want to cut the brightness of the flavor)

Throw all this into a bullet blender or regular blender and whiz until the cream cheese is smoothly incorporated. Then add ice.  Continue blending and the pour.

Let me know how you liked this or your own favorite versions of low carb smoothies. I have many other recipes for power hsakes and smoothies on a board of the same name at http://pinterest.com/.

Perfectly Lovely

For the first time since I began teaching Pilates, I gained significant weight. If you know nothing about that, I both hate you and want what you have. Teaching with extra weight makes it  harder to do all the moves I want. My clothes don't fit nicely. These things, added to an already intense fear of being fat, can cause me to think in a very different and negative way about myself. Before Pilates, I'd panic and do something rash to get rid of it and, that will bring the weight back on  faster that not dieting. There is a difference in the way I feel about my body now. I'll  never forget the moment when I began to love and appreciate my body. After six months or so of  regular Pilates, I had an epiphany. I suddenly realized that I loved my body. I'd seen it change and strengthen but it was more than that.  In Pilates, I had to apply my mind to the work my body is doing so the mind/body connection had healed. My mind was no longer working against my body. Now, the extra weight I carry doesn't make me hate my body. I still don't like it but I feel more patient and caring towards me.  I wish this for every woman on the planet. Other forms of exercise are effective but only on Pilates can you heal the rift between and mind.  I feel perfectly lovely and I like it.

Start It Up!

Always do a Monday Pilates class. Sitting around, cleaning, gardening or road tripping (that's what I did) tend to leave sore, stiff muscles. What I do on Mondays sets the trend of the week. A good start keeps me motivated and cheerful. If I don't do it, I tell myself that I'm starting my week over on Tuesday. In fact, anytime a day hasn't gone the way I wanted it to, I stop and tell myself that I'm starting this day over right now. The "Starting Over Right Now" tool gets me back up and going after a disappointment or some other stumbling block. Remember that no matter what the circumstance, use the power of choice to direct your thoughts upward.

If you like the Elf, see more of him at http://www.dbtselfhelp.com/assets/images/sd34-pic.gif.

Best Pilates Tips

These tips help my Pilates Pretties get a better workout:

1) There is no pain in Pilates. If you feel it, stop or modify the move. The last time someone worked through the "pain" with out alerting the teacher, she had to go to physical therapy again. She knew she had shoulder problems and that pain was the signal to stop but she ignored the wisdom of her body.

2) Always let the instructor know if you have a physical weakness, past surgery, or injury.

3) Do as many of the reps as you can but drop out when you've had enough, especially for beginners.

4) Listen to the instructors directions and keep your mind in the workout. Pilates is very much about the mind and body connection.

And always remember...

Great Beginnnings

Pilates classes start up today for the first time since Dec. 13. To continue the fresh start theme for the New Year, here are a few ideas to get you back to class in style. First, take out your mat, unroll it, and wipe it down with a mild cleaning solution. I really like Caldrea's Citron Ginger Counter Cleaner from Target. They contain no harsh chemicals and it smells fresh and happy. I use these everyday in my kitchen.

Then wash, dry, and steam your workout clothes. Put them all in one drawer or bin so you'll be ready to workout. I hope you've gotten some workout clothes rather than old t-shirts and jogging pants. That kind of clothing never inspires. Besides, with all the holiday pounds, you'll want to feel as confident as possible. Nice workout gear helps. Target carries some pretty good workout wear and so does Soma. I just love their tunics - they cover you beautifully, like this

I wear Soma tunics when I teach...

You can keep it simple like this or...

You might like several pieces for mixing and matching and  a change in the weather.

Pink just makes you feel pretty.

Bring along a a water bottle to hydrate. All that breathing can cause a dry mouth. You might like gum for this, too. I like the packs that have a  big 5 on them. This gum tastes very juicy and filled with sugar-free mouth-watering flavor.

You'll want a heavy bag to carry all your gear. I use the Vera Bradley large Tote. It's heavy duty enough to get tossed around and large enough to hold my mat, hair rubber bands, scrunchies, bands, and workout CD's. It' really pretty, too.

Plan to eat a protein filled breakfast with in about a 50/50 ration of carbs to protein. Check my post on the Best 300 Calorie Oatmeal Ever.  Eat At least 2-3 hours  before you workout. Hydrate well before you go. When you prepare for your workout, you look forward to it. Give yourself an incentive to help  keep that ever important commitment to  health and well being. See you in class!

Classes at First Evagelical Church on the Ridgway Loop:

Mon 9:30 a

Tues 12:30 p

Thursday 9:30 a & 12:30 p

Classes at St. John's Episcopal Church at Central and Greer:

Tues 4:45 p & 6:30 p

Thurs 4:45 p and 6:30 p.

Bring your own mat, bands, and $7 per class or pay $60 in advance for 12 classes. No restrictions apply.