An Animated History Of Pilates

I just found this perfect video which explains how Pilatees got started andmentions some of the most exciting results of this wonderful exercise technique. Please enjoy this, realizing once again, the phenomenal effectiveness of Pilates and then be very proud of yourself for coming to class...

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!

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...

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!

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/.

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.

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.

Breathe Easy

One of the Commands of Pilates is breathing in coordination with your movements. Pilates protocol requires that you breath into the lower lobes of the lungs through your back. I teach this tenet in my classes. The teaching materials inform us that propper breathing with movement continuously delivers oxygen to hard working muscles.  But breathing does so much more than that. It actually increases lung capacity and strength. I stopped smoking cigarettes 30 years ago but my lungs still struggled to keep up during exertion. After 3 years of continuous Pilates training, my lung capacity even supports me in running and P90. Add good, deep breathing to your workout (you can hear me breathing in China) to rolling back your shoulders and reaching your head away from your shoulders, and you'll  increase your lung capacity and stamina for whatever task you do. Another benefit is the mood elevation that comes from focused breathing. I remember my first Pilates workout like it was yesterday. I left thinking two things: that I knew I had worked hard yet felt so, so good and that my mood was buoyant. Wondrous! Last, but not least, Pilates breathing has kept me illness free for the entire time I've practiced it. I used to get regular sinus infections and occasional  GI tract viruses. Now, I don't.  Zero. I know it sounds outlandish but it is true. I think that Pilates breathing efficiently rids the body of waste and delivers increased oxygenated blood to the imune system. I'm not a doctor but I know what's happened to me. If you will notice your own shallow breaths and catch yourself holding your breath frequently, you'll see how oxygen deprived you might be. Get to Pilates and start to breath easy again!