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 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...

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!

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/.

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.

Oatmeal Makeover

On very cold days like today, I like a bowl of hot oatmeal. My recipe was basically this: oatmeal, some sort of milk, butter or margarine, and a few flavor add-ins.While it was tasty and felt so good going down, in an hour or so, I my blood sugar would drop and I'd be hungry again. I started staying away from oatmeal and other hot cereals. That was until I found at www.canyoustayfordinner.com, a recipe for the best buttery 300 calorie oatmeal ever. Yes, of course, I want that! The recipe called for an ingredient that was iffy at best: egg whites. The only way to find out whether it worked was to make it myself. She told it true, it is the best and buttery tasting, too. I also used whole wheat cream of wheat, oat bran, and cream of  buckwheat (for my gluten-sensitive sisters).  I added vanilla and cinnamon for a delicious twist. You can go to Pinterest or her site and see it yourself but I'll give you my own revised recipe here:

Pilate's Pretty Rendition of Best Buttery 300 Calorie Oatmeal Ever

2/3 cup dry oatmeal
1 1/3 cup water
Your choice of sweetener (I use Sweet & Low or Splenda)
Dash if Vanilla
Generous sprinkle of cinnamon
Dash of salt
3 egg whites

In microwave or on stove top, mix the oatmeal, water, sweetener,vanilla, cinnamon, and a dash of salt. Cook following directions on oatmeal box. While you cook the cereal, get out 3 eggs. Separate the whites from the yolks (save them for another use or toss them) and whisk the whites only until frothy. Stir quickly into the hot oatmeal and enjoy!

The egg whites turn the oatmeal into a buttery tasting sou`flee. Egg whites are a fat free source of clean protein. Coming in at a whopping 10.8 grams of protein, my blood sugar stays stable and I can make it to my next meal without craving carbs. Use oat bran instead of oatmeal and add a beautiful tally of 9.6 grams of fiber! Oh, it makes me feel healthy and beautiful just thinking about it.