Pilates for EVERY Body

Pilates Patty's Palate - Weekly Recipe Corner

2010-07-30T06:05:00.007-04:00

Grilled Cabbage

Betcha never thought of this one! Let me know how it comes out!!

Ingredients
1 head cabbage, cored and cut into wedges
1 onion, sliced
1 green bell pepper, sliced
1 clove garlic, minced
cracked black pepper to taste
1/4 cup butter

Directions
Preheat grill for medium heat, and lightly oil grate.

Place cabbage on a large sheet of aluminum foil. Top with onion slices, bell pepper slices, garlic, black pepper, and butter. Fold foil edges together to seal, then wrap entire package again with another sheet of foil.

Cook on hot grill for 30 to 45 minutes, turning packet every 10 minutes.

Open Leg Rocker

2010-07-26T06:05:00.007-04:00

Open Leg Rocker provides an opportunity to practice using sequential control between the upper and lower abdominals. You will need to keep your abdominals engaged in a deep scoop, and use the breath, to keep this rolling exercise flowing and controlled.

If you have back or neck issues, or tight hamstrings, use this exercise as a balance exercise and do not do the rolling without supervision.

Let's roll!

Sit up tall on your sitz bones with your knees bent so that you can grasp your ankles or calves. Do not hold the backs of the knees.
As you balance between your sitz bones and tailbone, keep your abdominals activated as you lift and extend the legs shoulder width apart. Balance.
On an inhale, use a deepening scoop of the abdominals and the fullness of your inhale to propel your roll back onto your shoulder shelf.
Stay in your C-curve as you roll, leaving your head and neck off the mat. Pause and balance.
Exhale and return remaining in your C-curve and using your abdominals, along with a strong exhale, to bring yourself back to an upright balance.

Rolling exercises are initiated and controlled by the deepening of the abdominals, the breath, and expansion of the back in relation to the breath. They are never accomplished by throwing yourself backward from the shoulders and head. Stay in the C-curve until you come up for your balance!

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-07-23T06:34:00.008-04:00

Grilled Pineapple

Something for the sweet tooth! Pieces look pretty on a platter and you'll get a nice kick from the hot sauce!

Ingredients
1 fresh pineapple - peeled, cored and cut into 1 inch rings
1/4 teaspoon honey
3 tablespoons melted butter
1 dash hot pepper sauce

Directions
Place pineapple in a large zip-loc bag. Add honey, butter, hot pepper sauce.. Seal bag, and shake to coat evenly. Marinate for at least 30 minutes, or preferably overnight.

Preheat grill for high heat, and lightly oil grate.

Grill pineapple for 2 to 3 minutes per side, or until heated through and grill marks appear.

The Seal

2010-07-21T06:34:00.001-04:00

The Seal is fun and a great abdominal exercise. It is a rolling exercise whereby one must find a way to initiate and control the rolling with the abdominal muscles, and not depend on launching oneself back and forth with momentum. The key to Pilates rolling exercises is using the breath and the core to control the rolling.

Sit up tall on your sitz bones, lift your feet and put your arms inside your legs. Wrap your hands under your ankles and grasp the outside. The knees are just outside the shoulder, not too far apart, and the feet are together. Get your balance here. your core should be working already! If you have back or neck issues you should not do the rolling part without supervision. You will find that the preparatory position (above) and holding it will provide a very good abdominal workout.

If you are prepared to roll, with great control, scoop your abdominals coming into you C-curve. Bring your gaze to the navel.

Inhale: Initiating the movement with your lower abs, smoothly roll back onto your shoulders (not your neck). Clap your feet together 3 times at the top

Exhale: Use your deep core muscles and your exhale to help you roll back up onto your sit bones. Balance and clap your feet together 3 times again. Refer to my "Tips for rolling Exercises" blog post for more information. Have fun!!

In health & wellness,
Patty

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Tips for Rolling Exercises

2010-07-18T06:05:00.001-04:00

I have a fondness for rolling exercises and have described their execution in recent posts. I know that not everyone shares my enthusiasm. Safety concerns and the sheer unusualness of the exercises can make these moves scary but can also teach us so much about using abdominals for power and support.
Rolling exercises are part of the classic Pilates exercise repertoire. They create a unique abdominal workout where we have to use a lot of control to initiate and support the movement. Rolling also gets the blood flowing, stimulates the spine, and coordinates the breath and movement.

Focus on the abs -- These exercises may look exotic, but basically, they are abdominal exercises. Your abs will have to stay pulled in and working for you the whole time. If the abs don't do the work, your back will take the brunt of the workout.

Breath power -- The power of the breath is key to getting these rolling exercises to flow smoothly. Allow yourself to breathe out loud for these. Don't be shy about your breath or your sound; exaggerate it for a while until you get the breath coordinated with the movement.

Start with your C-curve -- A common tendency is for people to try to get their roll started by tilting themselves backward from the head and shoulders. This never works. The rolling starts with a deep pull in of the lower abs and strong use of the breath. Stay curved, use your breath, focus your intention, and pull the abs in so much that you have to roll back; it works. Another tendency is to try to use the momentum of throwing the legs to get the roll over and back. This can hurt the back and take the focus off the abs.

Find your shoulder shelf -- It is important to protect your upper back and neck. Roll only onto your shoulders, just above the lower tips of your scapula, and never up onto your neck. A big part of working with the shoulder area as a support station is keeping your chest open, back wide, and shoulders down. This will help you roll evenly and give you a good platform to roll onto.

In health & wellness,
Patty

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Featured Author: FoodieLink Blog

2010-07-17T16:44:00.001-04:00

Hi All! Attached is a link which will take you to my blog post on the FoodieLink blog.

FoodieLink is a NYC-based blog which focuses on all things food-related and HEALTHY! Its a wonderful resource for local events, wellness practitioners, recipes and more. I will be posting to this blog and sharing content/tips which will not be found on my own blog - so be sure to check here often.

If you have a moment, take a look and post some feedback!

http://budurl.com/PattyFoodieLinkPost

Pilates Patty's Palate - Weekly Recipe Corner

2010-07-16T06:05:00.009-04:00

This is decadent!!

Savory Grilled Onions
Ingredients:
4 large onions
1/2 cup butter
salt and pepper to taste

Directions
Preheat grill for high heat.

Peel onions, and remove ends. Cut each onion into quarters. Place 2 quarters of onion in a 6 inch square piece of tin foil, inserting a slice of butter between the pieces. Season with salt and pepper to taste. Close foil around onion. Repeat with remaining onions.

Set foil packets on lower rack of the grill. Cook for about 30 to 35 minutes.

Quotable Joe

2010-07-14T06:05:00.002-04:00

"The mind, when housed within a healthful body, possesses a glorious sense of power."
     -Joseph Pilates, letter to clients, 1939

"Patience and Persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor."
     - Joseph Pilates, Return to Life Through Contrology

"The acquirement and enjoyment of physical well-being mental calm, and spiritual peace are priceless to their possessors....[and] it is only through Contrology that this unique trinity of a balanced body, mind, and spirit can ever be attained."
     - Joseph Pilates, Return to Life Through Contrology

Pilates helps your body stay young, fit, and full of vitality. As Joe himself once said, "With body, mind, and spirit functioning perfectly as a coordinated whole, what else could reasonably be expected other than an active, alert, disciplined person."
     - Joseph Pilates, Return to Life Through Contrology

In health & wellness,
Patty

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The Hundreds

2010-07-12T05:05:00.005-04:00

Those of us that practice Pilates are well aware of the exercise the hundreds. It is the staple to any core training workout. There are a ton of different ways to execute the exercise. Let's take a look at a handful of different versions.

As usual, lie down on your back with your abs pulled in and the pelvis gently flattened. The upper body lifts to a crunch with a apricot's distance from chin to chest, eyes on the belly button. Reach the arms out long by the hips with fingers reaching long.

The leg position - Working from a beginner level to advanced.

Feet planted on the floor with bent knees. Feet hip width apart.
Legs lifted in a 90 degree tabletop/chair style position.
Legs straight up to the ceiling above the hips.
Legs lowered down at your point of control. (Be mindful not to arch the back!)
Legs can be parallel together or turned out in first position.

Breathing
The usual 5 inhales and 5 exhales ten times over (hence the word...100's) Try short breaths and then long breaths.

Where to do the hundreds?

On the mat free form. Try a magic circle in the ankles.
On the reformer with straps in hands.
Laying down on the seat of the chair.

Those are just a few different variations of the hundreds. Feel free to leave comments on your favorite version.

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-07-09T06:34:00.002-04:00

This fantastic hot summer weather has got my husband and me grillin' and chillin'. Here is a recipe he requests often:
Ingredients:
1/4 cup olive oil
1/8 cup lemon juice
12 fresh asparagus spears
6 cups fresh spinach leaves
1/8 cup grated Parmesan cheese
1 tablespoon seasoned slivered almonds

Directions:
Preheat a grill for low heat. Combine the lemon juice and olive oil on a plate. Place asparagus on the plate, and roll around to coat.

Grill asparagus for about 5 minutes, turning at least once, and brushing with the olive oil mixture. Remove from the grill, and place back onto the plate with the oil.

In a large bowl, combine the spinach, Parmesan cheese, and slivered almonds. Cut asparagus into bite size pieces, and add to the salad along with the lemon juice and oil from the plate. Toss to blend, then serve.

Pilates Mantra

2010-07-07T06:34:00.002-04:00

Pilates, the exercise mantra has become very popular, even with the celebrities like Sharon Stone, Keri Russell etc. Pilates exercise helps in to get a trim waistline, graceful stance, toned body which everyone would like to have. Keep up a home regimen by spending only 20 minutes three a week, within a month, one can achieve toned body.

For more details on pilates exercise, refer http://www.zippy-health.com/the-20-minutes-pilates-workout-for-a-toned-body-part-i/

In health & wellness,
Patty

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Mixing Up the Mat

2010-07-04T05:00:00.001-04:00

Recently, I have noticed that there has been an increase in mat class attendance at the studio. It has been a wonderful and pleasant surprise.

With several clients opting for mat classes, it is important that the classes always remain challenging and interesting. When we have clients that come in several times a week we are concerned that they will get bored. Enter Yogilates. Yogilates is the ultimate in mind body fitness. It takes the best of yoga and the best of Pilates and integrates them into one balanced system of exercise. More than yoga fusion or Pilates fusion, it evolves the practice of each to train the mind as well as the body for higher performance. Incorporating elements of functional fitness, progressive training principles, and dance training, Yogilates is generating interest all through the fitness industry. Try our Friday 9:30am or Tuesday 7:15pm sessions.

We look forward to seeing you in class!

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-07-02T06:05:00.001-04:00

Grilled Bell Peppers with Goat Cheese
These can get a little sloppy but they are worth the work. They are a spectacular side dish and always appreciated when we have guests!

Ingredients
2 red peppers
1 clove garlic, minced
2 tablespoons olive oil
1/2 cup goat cheese
1 tablespoon lemon pepper seasoning

Directions
Core and seed the bell peppers. Cut each into six wedges, and place into a zip-loc bag. Add the garlic and drizzle with olive oil. Toss, seal, and set aside to marinate at least 20 minutes.

Preheat grill for medium heat, and lightly oil the grate. Stir the goat cheese and lemon pepper seasoning together in a small bowl; set aside.

Cook the peppers, skin-side-up on the preheated grill until lightly charred, about 3 minutes. Flip the peppers over, and carefully spoon the cheese onto each pepper. Close the lid of the barbecue, and continue cooking until the bottoms are lightly charred and the cheese is warm, 2 to 3 minutes.

Rolling Like A Ball

2010-06-30T06:05:00.001-04:00

Perhaps the most whimsical exercises we do in Pilates is all the rolling and rocking exercises. In the mat repertoire, Rolling Like a Ball is the first fundamental place to start learning the "rolling" concept. Having said that, the exercise should be anything but basic.

First start but sitting up on the mat with a rounded spine. Remember to never sit directly on the tailbone but slightly back so you are on the sit bones. Let's start with the hands on the outside of the ankles (elbows point wide), knees open hip width apart and the big toes together. Gaze down at the belly button to keep the neck in line with the spine. Without going on the head or neck, start to rock backwards and then rock right back up to balancing on the sit bones. Repeat 5 times.

What's the purpose? Rocking backwards helps work spinal articulation and acts as a natural spinal massage. Rocking up forces the abs to engage and works balance.

Good luck rocking and rolling!!!!!!!!!!!!

In health & wellness,
Patty

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The Teaser

2010-06-29T12:21:00.000-04:00

Let's dissect a hard to perform exercise....the fold-up teaser. Since this one falls towards the end of the matwork repetoire, we need all the mental and physical energy possible to complete it.

First start lying down on your back, legs straight out in first position (parallel is also an option) with the arms stretched over the head. The back is gently flattening down into the mat. Start by lifting the arms up to the ceiling and rolling the torso about halfway and then start to lift the legs off the mat as you continue to roll up to a seated teaser (or V sit) reaching the hands towards the toes. Hold for a second. To release to starting, slowly lift the arms up to the ceiling so that the biceps are to the ears with palms facing in. Initiate a roll back thru the spine. Once the lower part of the spine presses into the mat, the arms and feet start to fold down at the same time back to starting.

Helpful hints

Keep in mind that the legs should be strong and active the hold time. It puts a ton of strain on the back when lifting dead weight. Keep rotating your first position by wrapping the outer thighs towards the inner.
Make sure that your movements are smooth and controlled. When starting to release the fold, make sure that the arms are slowly lifting and rotating. Tossing them up in the air only throws off balance.
If lifting both legs at the same time is just a little too much, try the same exercise but only lift the right leg up while keeping the left anchored on the floor throughout the exercise. Make sure to repeat on the left leg.

Using the mind to control the body is key. Visualize and do!

In health & wellness,
Patty
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The Neck Pull

2010-06-26T11:44:00.005-04:00

Once The Roll Up is mastered, client are often anxious to try The Neck Pull. Let's break this one down a bit.

Start lying down on your back with feet as wide as your mat flexed (or slightly wider than hip width apart). There are two different placements for the hands. Place your hands to your forehead elbows wide OR behind the neck.

Start to bring the chin to the chest on the inhale and then exhale to round all the way up and over into a round back with the head towards the knees and the belly in. Gently stack the spine to an upright, seated position on the inhale and then gently roll back down one vertebrae at a time till your laying flat on the mat. Exhale at about the halfway point of the rolldown.

Try these tricks if you cannot get past your sticking point:

Watch the position of your pelvis. It should be gently flattened with the ribcage knit together.
Make sure to let out that exhale as soon as you begin the roll up. It is the exertion portion of the exercise.
Use light weights (2 or 3lbs.) and hold them in the hands.

Keep in mind that this one is tricky for most people. Mat thickness, core strength and spinal articulation are other factors that make it tough to roll up.

Practice makes perfect. Keep pulling away at it!

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-06-25T06:13:00.000-04:00

Lentils and brown rice are my two favorite ingredients! What a treat! I like this one warm or you can do as the recipe says and refrigerate. Enjoy!

Brown Rice and Lentil Salad

Ingredients
• 1/2 cup uncooked brown rice
• 1 cup water
• 1 cup cooked lentils
• 1 medium tomato, seeded and diced
• 1/3 cup thinly sliced green onion
• 1 tablespoon minced fresh parsley
• 2 tablespoons red wine vinegar
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 2 teaspoons lime juice
• 2 teaspoons Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

1. Cook the rice per package directions. Let the rice cool.

2. In a bowl, combine the rice, lentils, tomato, onions and parsley. In a small bowl, combine the remaining ingredients. Pour over rice mixture; toss to coat. Cover and refrigerate for at least 1 hour.

5 Ways to Boost Metabolism

2010-06-21T06:00:00.003-04:00

You may have heard that if you boost your metabolism it will help you lose weight and burn more calories. So if weight loss is your goal you just might be interested in these five ways you can boost your metabolism.

Eat more fish
You may have read about the benefits of taking fish oil capsules to get those good for you omega-3 fatty acids. You can find omega-3's in fish like sardines, herring, tuna, mackerel, trout, and salmon. Studies have stated that if you consume fish you can boost your calorie burn by as much as 400 calories a day!

Eat more dark green leafy vegetables
Dark green leafy vegetables like arugula, collard greens, dandelion greens, kale, chard, and spinach are full of vitamin C, vitamin A, calcium, and lots of fiber. These vegetables are packed with loads of antioxidants and they are so healthy for you, but what really helps you increase your metabolism is the fiber content in these vegetables. Your body is going to burn a lot more calories because of the work it takes to digest the fiber in these foods.

Eat more tomatoes
Tomatoes are really great for you because they have lycopene. Lycopene is the antioxidant that has been found to have natural cancer fighting qualities. Tomatoes are also a good source of fiber. The key ingredient for eliminating fat, however, are the acids in tomatoes that help your body get rid of fat from your system.

Eat more fruit
Whole fresh fruits have actually been said to have "negative calories." this means that your body will burn more calories digesting the food than it stores from eating the food. To ramp up your metabolism you may want to try adding fresh fruits like blueberries or strawberries or bananas to your cereal or your smoothies every morning.

Eat spicy foods, chilies, and curries
Have you ever eaten a spicy meal and felt your body break out in a sweat? The capsaicin in many hot peppers and other spices literally fire up your metabolism due to the "fire" it creates inside your body. Some studies have said that there is a 50% increase in metabolism after eating a spicy meal that contains capsaicin. So you may want to keep a bottle of hot sauce on your table and add it to your dishes at meal time.

Now you have five ways you can boost your metabolism and burn more calories. Tonight, you just might want to have some spicy Cajun blackened salmon for dinner, a big salad with lots of dark green leafy vegetables and tomatoes. And for dessert a fresh fruit salad.

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-06-18T05:59:00.001-04:00

The heat from the rice really brings out the flavors of the feta! Enjoy!

Vegetable Feta Rice

Ingredients
• 1 cup un-cooked brown rice
• 1 cup chopped red onion
• 1 cup chopped celery
• 1 cup chopped cucumber
• 4 ounces feta cheese
• 1 tablespoon olive oil
• 2 tablespoons red wine vinegar

1. Cook the rice per package directions.

2. In a large mixing bowl, combine red onion, celery, and cucumber. Crumble the feta into the bowl. Cover the vegetable mixture with cooked rice, cover and let sit for 5 minutes.

3. Toss vegetable and feta with oil and vinegar, and serve.

Cleaning Up Your Diet - A Few Tips that Will Help

2010-06-17T13:12:00.005-04:00

When you decide to change your diet there are a few things to consider before you begin.

Observe your body and your mind
What are you feeling physically? You know your body better than anyone else. What is going on with it right now? Is your current diet fueling you? Is it giving you energy throughout your day? Or are you feeding yourself poorly and expecting your body to pull you through anyway?

And how are you doing mentally? Are you feeling like you can conquer the world? Or are you suffering mild depression or lack of excitement about your life?

Before you make a change in your diet, take stock of where you are now, jot down your current state of mind and health so you know your starting point. Then write down what you would like to be feeling both mentally and physically.

How do you want your body to look? How do you want your body to feel? Do you want to wake up more excited about each new day? What do you want to have accomplished in the next 30 days? Three months? Six months? A year from now? Write out what it would feel like to reach the goals that you are working toward.

Avoid a binge the day or night (or week!) before you change your diet.
You set your body up for disaster by overeating junk foods before starting a new healthier diet. Unfortunately this is probably one of the most common moves that many people make. If you have ever gone on a diet or know someone who has, you have probably heard or experienced the "last supper" where huge amounts of food are binged on (and not usually even enjoyed) in an effort to eat as many forbidden foods as possible before they are taken off the menu.

Drink a lot
Not alcohol, silly, water! Hydrate your body with lots of water continuously. This is good advice for every day of your life, not just when you're making a change in your diet. You can never hurt yourself by getting a lot of water each day. Keep a glass of water near you at all times and sip it throughout your day.

Avoid eating late at night
You may not know this, but sumo wrestlers use the method of eating a lot of calories and then going right to sleep (either napping or sleeping at night) as a technique for putting the pounds on fast. So don't do what sumo wrestlers do. Don't eat late at night and then go to sleep. If you eat a lot of calories late at night you won't have time to burn off the calories you have eaten before you go to sleep and as an added bummer you will wake up in the morning feeling groggy, not rested, because your digestive system has had to work hard all night to deal with all the food you munched on the night before.

These are just a few health tips to consider when making a change in your diet. It is good to move toward a healthier diet -- just keep these tips in mind for a smoother transition and better results.

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-06-11T05:58:00.001-04:00

This light, tasty, and flavorful treat works as a dip or can stand on its own as a salad.

Summer Bean Salsa

Ingredients
• 1 (15.5 ounce) can black beans, rinsed and drained
• 1 (14.5 ounce) can chopped tomatoes, drained
• 1 (14 ounce) can corn kernels, drained
• 1 red onion, chopped
• 1/2 cup chopped mango
• 1 tablespoon fresh lime juice
• 1 teaspoon olive oil
• 1 tablespoon fresh cilantro leaves

Stir together the black beans, tomatoes, and corn. Add the onion, mango, lime juice, and olive oil and stir. Garnish with cilantro.

Push-Ups

2010-06-07T06:08:00.013-04:00

There is some buzz around the studio about a New York Times article titled, "An Enduring Measure of Fitness: The Simple Push-Up". For more the NY Times article I've sited, click here.

One reason for all the talk about push-ups is because most people hate doing them! We are also talking about the very real reasons, as the article explains, why we need to practice push ups. Sometimes, what you hate is what you actually really need to do! That is the premise of the NY Times article. The article points out that the push-up,

"...tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips, and legs.... The act of lifting and lowering one's entire weight is taxing even for the very fit." The article continues to point out that arm and upper body strength are particularly important as we age. Push-ups in particular not only strengthen the arms and back, but also train our muscles to use "muscle memory" when breaking a fall. For example, to break a fall, the necessary arm movement to stop impact resembles that of a push-up.

Not only is upper body strength required to break falls, but also to help yourself back up after falling.

How do push-ups fit in with Pilates? Like it or not, push-ups are part of Joe's original mat work series!

If you feel as though you can lower down into a push-up easily, but just can't get back up, here are some suggestions:

Do not rely on your arms. Use the midline; lift and push the ENTIRE midline up each time.
Lengthen the midline through the top of the head and heels using equal energy in both directions as you lift and lower.
Keep a neutral neck looking between your hands rather than forward.
Use abdominal and inner thighs especially if you feel strain in your lower back.

Just for fun, find out how many push-ups you should be able to do at your age. Use this calculator.

In health & wellness,

Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-06-04T05:54:00.001-04:00

Here's the best motivation to get your tomatoes planted this season! Really want to enjoy this one??!!?? Eat with French bread, and dip the bread in the marinade when finished with the tomatoes!!!

Mediterranean Summer Tomatoes

Ingredients
• 5 fresh tomatoes
• 5 shallots, coarsely chopped
• 1/2 cup olive oil
• 1/4 cup balsamic vinegar
• 1 loaf French bread, for dipping (optional)

Core and slice the tomatoes, and arrange them in a serving dish. Sprinkle the shallots over the tomatoes. Whisk the olive oil and balsamic vinegar together with a fork, then pour over the tomatoes. Let stand for 5 minutes before serving, or refrigerate, covered, for up to 3 days. Eat with French bread, and dip the bread in the marinade when finished with the tomatoes.

Warm Weather Injuries

2010-06-02T06:06:00.000-04:00

With the surge or warmer weather and people excited to return to outdoor activities, I have seen a surge of injuries come through the studio doors. If you're an active person, it can be extremely upsetting when an injury prevents you from continuing to exercise. If you do suffer and injury and need to take time to heal, you might as well embrace the moment and look for the positive sign of things. This can be very hard, but believe it or not, Pilates can help you find your positive outlook.

Private Pilates sessions are perfect for people healing from injuries- they are tailored for your unique body. With over 600 exercises to chose from, your instructor and help you regain strength and keep your body active in ways that are non-impact and non-stressful. Pilates requires that you focus on what your whole body is doing. With the help of your trainer, you may discover movement patterns that you sub-consciously perform every day and that may have lead to your injury. Think about this- if you have a poor bio mechanical habit, such as turning your foot out when you walk, you do it all day, every day, without noticing. If you then go running with your foot landing and pounding in that position over and over again you will eventually suffer from an ankle, knee, or hip injury. Many clients say that Pilates has helped them recover because they learn how to move the correct way, with strength from their core, so the injury does not reoccur.

If you have hurt your knee, for example, and begin attending private Pilates sessions, you might discover that your knee hurts during certain movements. Of course, you should never feel pain in Pilates. To stop feeling pain, you're instructor will help you find proper alignment and make sure that you initiate each movement from your core, not from you knee. Of course, you should never exercise when in the stages of an acute injury, and you should always get your doctor's permission before starting a new exercise program.

With a little practice, you'll find that when you move in the right way, you are not in pain anymore. In this sense, the new way of moving is easier, because it does not cause pain. At the same time, you're whole body is working in an effort to stay in alignment... which is really hard! This is in essence Pilates! Challenging, but somehow easier and more efficient than the old way of moving!

In health & wellness,
Patty

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Is dancing really a workout?

2010-05-30T06:02:00.002-04:00

We have recently added Masala Bhangra and Zumba fitness dance classes to our programming. Clients are enjoying it. Its hilarious and really fun, so clients started wondering, does this count as a workout? Of course it does! Fitness Dance is a great way to burn off a little excess energy, laugh, get your heart rate up, and (if you live in close quarters like we do) work on your coordination skills. If you're wondering how many calories you burn from dancing, here are some stats:

If you weigh...

130lbs - then you burn about 266-354 calories/hr
155lbs - then you burn about 317-422 calories/hr
190lbs - then you burn about 388-518 calories/hr

Pilates is an amazing exercise method for so many reasons -- it tones your whole body, works core muscles, challenges you physically and mentally, etc. There are some exercises that are faster paced than others, and sometimes using the breath effectively can increase the intensity of an exercise, but Pilates is not a cardio workout. We need cardio in our lives to keep healthy hearts and lungs and to reduce stress. That said, its a great idea to find a cardio workout that you enjoy and that you can fit into your schedule weekly, along with your Pilates classes. Running, walking, swimming, a spin class, whatever. And if the weather is nasty and you can't get outside for your cardio come dance with us!

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-05-28T06:00:00.003-04:00

Spring's first root vegetables are incomparably fresh and sweet. Roasted with garlic and fresh thyme, they make a great antipasto addition, side dish, or salad topping.

Ingredients

2 pounds baby potatoes, scrubbed and halved if small, quartered if large
4 carrots, peeled and sliced
2 large parsnips, peeled, woody core removed, and sliced
3 tablespoons extra-virgin olive oil
Freshly ground black pepper and salt
3 large cloves of garlic, peeled and finely chopped
Leaves from 4 to 6 sprigs fresh thyme, woody stems discarded

Preheat the oven to 425° F.

Place the potatoes, carrots, and parsnips in a single layer in a large roasting pan or rimmed baking sheet. Drizzle the vegetables with the olive oil, season with pepper and salt, and toss with clean hands or a large spoon to coat the vegetables evenly with the oil and seasonings.

Roast the vegetables in the preheated oven for 20 to 25 minutes, until the undersides begin to brown and the vegetables start to soften. Turn the vegetables with a spatula or spoon, and roast for 10 minutes more.

Add the garlic and thyme leaves, toss to coat, and roast for 5 to 10 more minutes, until vegetables reach desired doneness. Enjoy warm or at room temperature.

Pilates Patty's Palate - Weekly Recipe Corner

2010-05-21T06:00:00.001-04:00

Spring Veggie Bagel Sandwich

Sometimes I just have to have a bagel! When I make them like this and eat only 1/2 for lunch I have a lot less guilt! You will too!!

1/4 cup cream cheese
1/4 teaspoon fresh lime juice
1/4 teaspoon balsamic vinaigrette
salt and ground black pepper to taste
1 bagel, sliced in half
3 radishes, thinly sliced
1/4 cup arugula
3 slices tomato

Mix the cream cheese, lime juice, balsamic vinaigrette, salt, and pepper in a bowl. Spread the mixture evenly over one of the bagel halves. Arrange the radish slices, arugula, and tomato on top of the cream cheese. Sandwich with the remaining bagel half.

Best poses for pregnancy

2010-05-16T06:00:00.001-04:00

These are some simple poses you can try at home. Remember to breath deeply and listen to your body.

I like the following poses, or asanas, during pregnancy:

Cobbler's or Tailor's pose (baddha konasana): This sitting pose helps open the pelvis. If you are very loose-jointed in your hips, make sure your "sit bones" are well grounded on the mat or blanket (gently pulling the flesh on each side of your bottom out a bit will help you find the right position). Place pillows or rolled-up towels under your knees to avoid hyperextension of your hips.

Sit up straight against a wall with the soles of your feet touching each other.
Gently press your knees down and away from each other, but don't force them apart.
Stay in this position for as long as you're comfortable.
Pelvic tilt or Cat-Cow: This position helps relieve back pain, a common problem during pregnancy.
Get on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight, but not locking the elbows.
Tuck your buttocks under and round your back as you breathe in.
Relax your back into a neutral position as you breathe out.
Repeat at your own pace.

Squatting: I recommend that my prenatal yoga students squat every day to relax and open the pelvis and strengthen the upper legs. As you start to feel heavier in pregnancy, use props such as yoga blocks or a few stacked books on which to rest your bottom. Focus on relaxing and letting your breath drop deeply into your belly.

Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward. Hold the back of the chair for support.
Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were going to sit down on a chair. Find your balance — most of your weight should be toward your heels.
Take a deep breath and, exhaling, push into your legs to rise to a standing position.

Side-lying position: This is a good resting pose for the end of a practice.

Lie on your left or right side with your head resting on your arm or a blanket.
Put a body pillow or blanket roll between your thighs to give your hips some support.
If you're in a yoga class, your instructor may guide you through some breathing exercises.

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-05-14T06:00:00.009-04:00

The lighter tastes and textures of spring make our bodies feel lighter, too, and more energized. Next time you’re wondering what to make for dinner, try this healthy, satisfying salad with its fresh spinach and healthy avocado, its immune-boosting red onion, tender pasta, and zippy dressing–and feel renewed.

INGREDIENTS:

Salad

1 pound whole wheat penne pasta
10 oil-packed sun-dried tomatoes, coarsely chopped
2 cups fresh spinach, shredded
1 ripe avocado, pitted, peeled, and cut into cubes
1 medium red onion, thinly sliced
1/3 cup nicoise-style olives, drained and pitted

Dressing

1/2 cup plus 2 tablespoons extra-virgin olive oil
1 tablespoon red wine vinegar
2 teaspoons fresh lemon juice
1 teaspoon French-style mustard
Salt and freshly-ground black pepper, to taste
Freshly-grated Parmesan cheese, optional garnish

Cook the pasta according to package directions until al dente. Drain, rinse under cold running water, and drain again. Place cooked pasta in a large salad bowl and add the other salad ingredients. In a small bowl, whisk the dressing ingredients until thickened. Pour dressing over salad, tossing gently to coat. Sprinkle with cheese and serve.

Pregnancy Exercise for Beginners

2010-05-12T06:00:00.002-04:00

Good news: You can safely start a fitness routine during pregnancy even if you've been an avid couch potato until now. If you were sedentary before you became pregnant, it's important to review your exercise plan with your healthcare provider before you begin.

Pregnancy isn't the time to try to lose weight or begin a vigorous exercise routine, but if you aren't in any of the high-risk categories, you can pursue an exercise regimen at a mild to moderate level.

Beginners should start by exercising 15 to 20 minutes at a time, three days a week —preferably with a day of rest between workouts. Don't go for the burn and don't exercise to exhaustion. A good rule of thumb: Slow down if you can't comfortably carry on a conversation.

Be careful to eat properly and get enough fluids. Being pregnant means you need approximately 300 extra calories a day, depending on your pre pregnancy weight.

Always stay cool while exercising. Wear a sun hat and layers of loose, comfortable clothing when working out in hot, humid weather. Keep a bottle of water handy to replenish lost fluids.

If you're pregnant and new to the joys of physical fitness, consider:

Walking: This activity gets top honors for expectant mothers because it's safe, easy to do, and improves your cardiovascular fitness — in short, it's the perfect way to get started if you didn't exercise before pregnancy.
Swimming: This is a great form of exercise because it uses your whole body and puts little strain on your joints. An added bonus: The water supports your weight, giving you a temporary reprieve from feeling ungainly as your belly gets bigger.
Prenatal yoga and stretching: Both ease tension and help keep you flexible and strong.

Activities to avoid include:

High-risk sports, such as scuba diving, and activities with a potential for hard falls. Downhill skiing, snowboarding, and water skiing, are off-limits to pregnant women.
Certain other forms of exercise, such as bike riding, should be pursued more cautiously or postponed until after the baby's born. While biking enthusiasts may disagree, some experts say that biking during your second and third trimesters is dangerous because your balance isn't what it usually is, making falls more likely.
Pregnancy isn't the time to start running.
After the first trimester, avoid sit-ups and other exercises done while lying flat on your back — they can make you dizzy and decrease the blood flow to your uterus.
Weight lifting and other exercises that involve standing in place for long periods can also decrease the blood flow to your baby. Keep moving by changing positions or simply by stepping back and forth.

Take a look at Patty's Prenatal Easy Eleven for safety guidelines.

Warning signs -- If you have any of the following symptoms while you're exercising, stop immediately and contact your doctor or midwife:

pain anywhere, but especially in your back or pelvic region
excessive fatigue
dizziness or feeling faint
shortness of breath
vaginal bleeding
difficulty walking
contractions
fluid leaking from your vagina
decreased fetal movement (learn how to monitor your baby's movements, but bear in mind that the baby's often most quiet when you're exercising)
rapid heartbeat while at rest

In health & wellness,
Patty

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Lowering Stress Through Yoga

2010-05-10T06:34:00.000-04:00

Many people in the world today are finding that their current lifestyle includes stress. Financial problems, relationship troubles, family bickering - these common factors can lead to increased stress in your daily life. A high stress level or a lower, but chronic stress level can deplete your immune system, making it easy to get sick.

There is good news however. You can lower your stress levels through implementing yoga exercises into your daily life. Yoga has been around for a very long time, and can be adapted into nearly anyone's lifestyle.

Yoga is not just exercise for the body, but for the mind as well. While practicing Yoga, you mesh the physical and the mental worlds. This leaves you calm and relaxed for a good while after a practice session.

Practitioners of Yoga consider the diaphragm to be an integral part of the body-mind connection. When you are stressed, this area tightens up and changes shape. Practicing on a regular basis helps this problem by developing diaphragm elasticity. This helps to relax the diaphragm in a stressful situation. Yoga also removes tension from the sense organs, which then relaxes the brain as well.

Although learning Yoga can be done at home or in a class with other students, I recommend you start by taking a class. Often you can find classes at your local university, if you do not have a yoga studio in your town. You can also ask at your local health food store and check the bulletin board there as well for individuals who may be holding classes.

Yoga is a wonderful way to reduce stress in your life. Making the time in your schedule to practice on a regular basis will have a great impact on your daily life.

Article by Jay A. Jenkin

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Prenatal Yoga Trimester

2010-05-09T06:00:00.004-04:00

First Trimester
Seek out an instructor who is specifically trained in prenatal yoga, if that's not possible, make sure your instructor knows you're expecting. You probably don't have many restrictions this early in your pregnancy, but remember to follow Patty's Prenatal Safety Guidelines such as drinking lots of water before, during, and after exercising to keep your body hydrated. Breathe deeply and regularly as you stretch. If you're a pro at yoga, recognize and accept that your regular routine will require modifications as time goes on. Listen to your body and trust what it tells you. If you're feeling pain or discomfort, make an adjustment or ask your instructor to recommend an alternative position.

Second Trimester
Your joints are beginning to loosen up now, so proceed with caution. Be aware, too, that your slowly expanding girth will affect your sense of balance. Don't try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury. Take your time and don't overdo it. Avoid lying flat on your back.

Third Trimester
You're probably feeling less graceful now that your belly is bigger, so perform standing poses holding on to the wall or use a chair for support to avoid losing your balance and risking injury to yourself or your baby. Props such as blocks and straps can also help you move through different poses with greater stability. Don't hold poses for an extended period; it's important to keep moving.

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-05-07T05:00:00.004-04:00

This frittata is hearty and filling. My cousin substitutes egg beaters and frozen hash browns. I prefer the real deal! enjoy!

Ingredients

2 tablespoons olive oil
5 small red potatoes, cut into 8 pieces each
2 cups fresh asparagus, sliced
2 tablespoons sliced green onions
1 clove garlic, minced
6 eggs
1/3 cup milk
1/2 teaspoon salt
1/8 teaspoon pepper
1/2 cup feta cheese, crumbled
1 tablespoon fresh basil, chopped

Heat oil in skillet (preferably nonstick) until hot. Add potatoes, cover and cook 10- 12 minutes until almost tender, stirring occasionally. Add asparagus, onions, and garlic. Cook 4 more minutes until asparagus is almost tender. Beat eggs in medium bowl, add milk, salt, and pepper, and beat well. Pour eggs over veggies in skillet. Reduce heat to low, sprinkle with cheese and basil, then cover and cook for 12 to 15 minutes until eggs are set, don't stir! Cut into wedges to serve.

Introduction to Yoga Breathing Exercises to Reduce Stress and Worry in Your Life

2010-05-04T05:50:00.000-04:00

After a fast and furious day at work, do you ever arrive home tired, stressed and exhausted? Does your head ache; your body feel tense and your mind cluttered and full?

If your life is anything like mine then the chances are, once at home, your evening is equally demanding as you prepare dinner, listen to your children, look over their homework, squeeze in a phone call to your parents and/or friends as well as think about all the outstanding tasks to do at work before tomorrow's team meeting.

Breathing exercises form the essence of yoga. The Sanskrit word for breath is "prana", which is also another word for energy. Proper breathing is an essential part of relaxation. The way you breathe impacts upon your health, your emotions and energy levels.

Have you noticed that when you are tense your breath is fast and shallow or you may even hold your breath when stressed? Conversely, when you are angry your breathing is rapid and sharp or; when you are sad and depressed your breath is uneven and slightly jumpy. However when you are relaxed, happy and joyful your breath is slow and even.

During your day, you are often so busy that you do not have time to think about how you are feeling. You probably spend a vast portion of your day on autopilot and not aware of the effects that stress is having on you. By the time you arrive home, your body is stiff, tense and tight from holding stress.

Learning to breathe correctly helps you to reduce the wear and tear of stress on your body. Breathing correctly oxygenates the blood which nourishes your mind, body and soul.

Yoga encourages you to be more conscious of what is happening inside your body. Combined with yoga breathing exercises you develop a heightened sense of awareness and sensitivity about yourself and your immediate environment. As you learn how to breathe correctly you are empowered to stay calm, to return to your centre and refocus your energy when going through a stressful situation.

To conclude, learning how to breathe fully offers you a simple way to calm your nervous system and increase oxygen levels and blood supply to the internal organs, all of which can lead to a deeper sense of calm, inner peace and balance.

Breathing correctly is a beautiful skill you can use anytime during the day when you feel overwhelmed, confused, in pain or anxious and you want to feel calm and relaxed.

Article by Ntutha Allen

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Relaxation With Yoga

2010-05-02T05:43:00.000-04:00

If you tried yoga probably you ended the lesson with an exercise called Savasana (alternatively: Shavasana or Sarvasana or Mrtasana or posture of the Dead). We lay on the floor, belly up, legs slightly apart, arms at your sides and palms facing up. Loose is the whole body to relax every muscle and remains motionless, as comfortable as possible.

Usually with eyes closed, but in a conscious and alert way, we abstract us from any negative thought or concern and we take our attention to the teacher voice. To facilitate calming of body and mind, in addition to relaxing music or sounds, the slow pace imposed by the teacher through breathing techniques, leads us in a progressive relaxation of the whole body, from toenails to the tips of the hair.

At the end of a yoga class and after this final exercise, you calm your thoughts, the breath flows slowly but more deeply, the frequency of heart beats gets lower, and there is a release of endorphins.

The feel is well-being, relaxation but also more energy. We feel refreshed. The most fanatical practitioners of yoga or meditation will say that this method is a 'natural high'. Even not being a practitioner of yoga you can - and should - try this method of relaxation. The benefits will be more intense if you do at the end of a session of yoga but works great when you need to relax even before doing any yoga position.

The snowball effect begins in the mind, as the success of this exercise involves the ability to concentrate. If you can achieve the desired, in the next times you just need to remember it. The body learns to activate this anti-stress mechanism and you can activate it by simply thinking about it.

Written by Pinto Guerra

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Pilates Patty's Palate - Weekly Recipe Corner

2010-04-30T06:00:00.006-04:00

Here's a nutritious low-fat and low-cholesterol recipe that is fairly simple to prepare for lunch or dinner. As always, try to use organic ingredients wherever possible. Bon appetit!!

2 tbsp. olive oil
1 large onion (diced)
1 tsp. garlic (chopped)
1 tbsp. tomato paste
1/2 cup green peppers (sliced)
1/2 cup red peppers (sliced)
1 cup eggplant (cubed)
1/2 cup yellow squash (cubed)
1/2 cup zucchini (cubed)
1/3 cup mushrooms (quartered)
1/2 cup tomatoes (diced)
1/4 cup chicken or vegetable stock
1 tbsp. fresh basil
1 tbsp. fresh parsley
1 pinch each salt, pepper, oregano

Heat oil in pan over medium heat. Add onions and saute until translucent. Add garlic and lightly brown. Add tomato paste and cook until it turns a beeper color and gives off a sweet aroma, approximately 1 minute. Add peppers, eggplant, zucchini, squash, mushrooms and then the tomatoes. Cook each vegetable until it starts to soften before adding the next. Add a little stock to moisten. Stew the vegetables until all are flavorful and tender. Adjust the seasoning with salt, pepper and fresh herbs.

Specifics on Pilates & Pregnancy

2010-04-25T06:00:00.002-04:00

With the warmer weather and jackets being shed I have noticed a tremendous number of pregnant women. We touched upon Pilates and pregnancy in February. Let's get more specific:

Pilates is the best exercise during pregnancy because it strengthens the most important muscles women will use during pregnancy and labor. Pregnant pilates exercises builds abdominal, back and pelvic muscles that supports more comfortable pregnancies and deliveries. Pilates is famous for helping new moms get their figures back. Pregnant pilates exercises are much preferred because it can be adapted to your body's abilities.

Hormonal changes during pregnancy encourage suppleness in the joints and muscles. Pregnant women experience more strain to the muscles and ligaments because their bodies are making them more "flexible". Be sure not to exceed your limit. A number of moderate pregnant pilates exercises can be designed for you .Discussions about the safety of pregnant pilates exercises are aplenty; but on the whole, sensible exercise is appropriate during pregnancy.

The compensations of pilates are evident and a great number of pilates followers have testified that doing regular Pilates classes has resulted in well balanced, toned and stronger bodies. Related benefits to pregnant pilates exercises are weight loss, increased energy levels and a general sense of wellbeing. Pilates is uncomplicated and very effective, a great complement to any exercise routine.

Keep the following cautions in mind:

Do not over-exert the abdominal muscles to avoid diastases recti (separation of the abdominal muscles).
Take care of you lower back, which can be strained with the weight of the fetus.
Avoid all Pilates exercises that require you to lie on your back. The American Council of Obstetrics and Gynecology cautions women in the second trimester of pregnancy against doing any exercises that require this position as it can compromise the vascular system of both the mother and fetus.
Do not over-stretch as relaxants and progesterone levels increase during pregnancy causing the ligaments around the joints to become lax, loose and vulnerable.
Be aware that your center of gravity and therefore your sense of balance have changed.
Do not start a brand new exercise regimen in the first trimester (except for prenatal yoga classes or Lamaze classes)

Everything considered, pregnant pilates exercises is more beneficial than detrimental to mother and child. As long as you are guided by an expert who knows how to handle a woman in a delicate condition, any pregnant woman would reap the optimum advantage of this exercise.

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-04-23T09:57:00.003-04:00

So, Easter came and went and again my husband says "We should have that salad all the time, not just on Easter." It is my favorite as well and it's VERY easy to find all organic ingredients. Light! Refreshing! Yum! Enjoy!

Marouli Salad (Romaine Lettuce Salad)

Ingredients

1 head romain lettuce
3-4 scallions
2-3 tablespoons fresh dill
Olive Oil
Juice from 1 lemon

Wash the lettuce, scallions and dill well and finely chop them. Toss all ingredients with lemon and olive oil.

Patty's Prenatal Easy Eleven

2010-04-22T06:00:00.000-04:00

Make a commitment to work regular exercise into your schedule. Keeping up a routine is easier on your body than periods of inertia interrupted by spurts of activity. According to the American College of Obstetricians and Gynecologists, you can safely engage in 30 minutes or more of moderate exercise on most, if not all, days of the week as long as you have your healthcare provider's go-ahead. Keep in mind these easy eleven tips.

Patty's Prenatal Safety Guidelines

1. Check with your healthcare provider first
If you exercised regularly before getting pregnant and your pregnancy is problem-free, you can most likely continue working out as before — with modifications as noted below. There are exceptions to this general rule, so talk to your doctor or midwife about your fitness routine fitness to make sure your activities don't put you or your baby at risk.

2. Take in extra calories
Get the 300 to 500 additional calories a day you need during pregnancy, especially if you're exercising. Make sure to eat well to help nourish and strengthen your body.

3. Steer clear of dangerous sports and activities
Avoid contact sports, as well as activities that might throw you off-balance, like horseback riding or biking. Even if you're normally graceful, keep in mind that the increased levels of the hormone relaxin during pregnancy, which relax pelvic joints in preparation for childbirth, loosen all ligaments and joints, making you more susceptible to sprains and injury from falls.

4. Wear the right clothes
Wear loose-fitting, breathable clothing. Dress in layers so it's easy to peel off a layer or two after you've warmed up. Make sure your maternity bra offers enough support, and choose athletic shoes that fit your feet properly and offer good support. If your shoe size has changed because of mild swelling, stash away your pre-pregnancy sneakers and buy a new pair.

5. Warm Up
Warm-ups prepare your muscles and joints for exercise and build your heart rate up slowly. If you skip the warm-up and jump into strenuous activity before your body is ready, you could strain your muscles and ligaments and experience increased post-workout aches and pains.

6. Drink lots of water
Drink water before, during, and after exercising. Otherwise, you can become dehydrated, which can cause contractions and raise your body temperature, sometimes to levels that are dangerous for you and your baby.

7. Don't lie flat on your back
Avoid lying flat on your back after the first trimester. This position puts pressure on a major vein called the vena cava, which will diminish blood flow to your brain and uterus, and can make you dizzy, short of breath, or nauseated. Some women are comfortable in this position well into their pregnancies, but this isn't necessarily a good gauge of whether blood flow to the uterus is affected. Placing a pillow under your right hip or buttock will allow you to be almost supine without compressing the vena cava.

8. Keep moving
Standing motionless for prolonged periods — as when you're lifting weights or doing yoga poses — can decrease blood flow to the uterus and cause blood to pool in your legs, making you dizzy. Keep moving by switching positions or walking in place.

9. Don't over-do it
Don't exercise to exhaustion. A good rule of thumb: Slow down if you can't comfortably carry on a conversation. In general, the best guideline is to listen to your body. When something hurts, that means something's wrong, so stop. You should feel like you're working your body, not punishing it.

10. Don't get overheated
Avoid letting yourself get too hot, especially during the first trimester when your baby's major organs are developing. Although there's no proof of a danger to humans, some animal studies suggest that overheating can cause birth defects. Increased blood flow and a higher metabolic rate mean you'll feel warmer than usual when you're pregnant, and doubly so when you exercise. And since feeling warm is common in pregnancy, you may get overheated much faster than you normally would, even before your belly is big. Signs of being overheated are largely individual, but pay attention if you're sweating a lot, feel uncomfortably warm, or feel dizzy or short of breath. On hot and/or humid days, skip your workout or exercise indoors in a well-ventilated, air-conditioned room. Wear loose, non-binding clothing and drink plenty of water. To cool off quickly, stop exercising, take off layers, and change your environment: seek out air conditioning or step into a cool shower. Hydrating is key, too, so drink lots of water.

11. Cool down
At the end of your workout, take a few minutes to walk in place and then stretch. Heart rate increases during pregnancy and it may take as long as 15 minutes for your heart to return to its resting rate following a workout.

In health & wellness,
Patty

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Benefits of Prenatal Yoga

2010-04-21T06:00:00.000-04:00

With spring in the air and the excitement of March of Dimes March for Babies walk I am inspired to continue with the benefits of prenatal yoga.

Prenatal yoga classes are more popular than ever. When paired with cardiovascular exercise like walking, yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little impact on your joints.

Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The breathing technique known as ujjayi requires you to take in air slowly through your nose, filling your lungs, and exhale completely until your stomach compresses.

Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. When you're in pain or afraid, your body produces adrenalin and may produce less oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.

Along these same lines, according to a report in the April 2009 issue of the Harvard Mental Health Letter, rigorous studies have found scientific proof that yoga helps the body deal with stress by slowing heart and breathing rates and lowering blood pressure -- which can benefit new moms after the baby's born, too.

The benefits of yoga aren't limited to your physical well-being. Being in a positive, supportive environment with others like you can give you a regular emotional boost and keep you motivated to continue exercising.

Look for continued information by trimester!

In health & wellness,
Patty

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March of Dimes

2010-04-20T06:00:00.001-04:00

The studio has been asked to provide the warm-up for the April 25 March for Babies on the boardwalk in Long Beach! We are thrilled to be a part of this event! March of Dimes supports Pilates and yoga for prenatal fitness. You can download a free copy of the March of Dimes "Are You Ready Booklet"

http://www.marchofdimes.com/pnhec/173_61028.asp

We hope to see you on the boardwalk Sunday, April 25!

How Does Yoga Reduce Your Stress?

2010-04-18T05:08:00.001-04:00

The human body is a wonderful thing. It can take an unusual amount of punishment and stress, and still heal itself. But it needs your help to accomplish this cure. In order to rejuvenate your body's natural defense system, you need to relax. Relaxation and rest will cure many diseases.

Certain yoga poses will help to stimulate glands in the brain, and will put the body into the Alpha state. The Alpha state will help increase the creative thought process, as well as help the body heal itself. The Alpha state is often attained during savasana, the final resting pose in yoga practice.

Yoga exercise consists of smooth stretches and twists combined with deep symmetrical breathing to help the body loosen up tight strained muscles, stretching the spinal column and relieving stress on the discs and joints. The muscles are stretched out releasing the poisons and toxins in the body. Pranayam (breathing exercises) help flush the lung tissues, allowing an increased oxygen level to enter the bloodstream, which fights off infection and helps the body heal itself.

On a physical level, yoga will increase strength, flexibility and grace. But equally important, yoga exercise will reduce stress levels by the process of healing and cleansing the mind along with healing the body. Yoga views the body as having multiple levels or layers, and the various exercises and postures help create an energy flow throughout the mind and body.

All of the stress that we are subject to results in a great deal of physical tension in your body. Yoga can reduce this stress and tension level and eliminate toxins from the body. Yoga also helps clear the mind and spirit. Asana (posture), pranayama (breathing) and dhyana (meditation) will help release muscular tension which leads to better stress management and generates an overall feeling of well being.

Yoga resting poses help to release abdominal tension, allowing improved digestive functions. The yoga resting poses also allow the body to enter into a relaxed calm state, which is free from the fight or flight stress, which also helps the body to rejuvenate itself. Yoga also helps create focus, which allows our mind to relax and clear negative thoughts.

For those who just now discovering yoga, it truly is the best exercise method that not only increases your body's strength, but will reduce your stress levels and improve your mental health.

By Sydney Heiden founder of Yoga & Meditation for Beginners

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Reduce Your Stress with Pilates and Become More Relaxed

2010-04-15T04:54:00.026-04:00

Joseph Pilates developed his methods during the early 20th century and defined them using the principles of breathing, relaxation, concentration, imagery, body awareness and mindfulness. Breathing exercises focus the mind and increase concentration while fitness exercises improve body function by concentrating on stretching and strengthening muscles. Combining all of Joseph Pilates’ techniques and principles, stress reduction, fitness and balance can be restored throughout the body and mind.

Relax with Exercise
A strange thing to say, but the Pilates methods of exercise are based on moving without tension. Only the muscles that are required for a particular activity should be employed while the rest should stay as relaxed as possible. In this way, relaxation of the body becomes selective as we only engage the muscles that are needed. This technique can be employed in everyday activity to alleviate unnecessary stresses and strains on the body.

Breathe Deeply
And relax….it’s true, a deep breath that begins down in the diaphragm impacts significantly on stress and should therefore be utilised in any stress management program. Taking the time to stop and inhale/exhale deeply gives the body and mind a brief moment of self-awareness. Too often, we are so caught up in a task that we forget to experience time in the present moment. Recognising how busy we are, and correcting it with a prolonged breath, is a positive response that will balance stress levels. Pilates can teach you how to breathe correctly and is known as ‘diaphragmatic breathing’.

Muscle Concentration
Pilates teaches students to be relaxed by becoming aware of their body through contraction and relaxation of muscle groups in a specific pattern. In stress management, this would be referred to as progressive relaxation technique. With each exercise, there should be complete concentration on making sure the muscles are moving correctly. Once mastered, the technique becomes second nature and can be carried out at home or work without thought.

Imagine
This is not daydreaming, but guided imagery from the Pilates instructor that teaches relaxation by placing you in peaceful state. If you go to a fitness class and are shown how to do something, your mind is shut off as you simply follow visible instructors. Pilates guides you through the exercise with verbal descriptions that relate to the activity being performed.

Body Precision
Being aware of your body will make you more precise with your movements and this is core to Pilates. Exercises should begin from the right position and remain controlled throughout the movement. Becoming body aware can significantly reduce physical stress and is achieved through breath control and centred positioning of the torso.

Mindful
Pilates techniques will help you toward an overall mindfulness and attention to the here and now. Being in complete control of your movement will mean that you’ll enhance your quality of life and ultimately reduce stress. Instead of performing exercises in autopilot, you’ll be mindful of every action that is being carried out within your body and a state of complete awareness can be achieved. Once your Pilates class is over, you’ll be left with a sensation of calm and feel completely energised.

Stress Management Through Pilates
Pilates will seem to be a completely foreign fitness regime when you begin. The exercises, movements, methods and even the strange looking equipment may feel odd at first. A trained Pilates instructor is on hand to guide you through this new world as you begin your first steps toward a mindful, healthy and stress-free life.

Article by Daniel Alexander, GoToSee Journalist

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Nine Warning Signs of Stress

2010-04-13T16:46:00.005-04:00

I don’t know about you, but just sitting in a waiting room stresses me out. Therefore, I’d rather have general recognition parameters so I can at least sound intelligent should I have to transmit my self diagnosis to my doctor.

This way, we both have something we possibly recognize and may be can come to the same conclusion about it. Then, we can discuss treatment.

If you think this way, the following 9 warning signs will be what the doctor ordered, pun intended.

Anger at parents, siblings, friends. Comes on suddenly with no apparent real cause.
You feel overwhelmed at what use to be routine and want to withdraw to get away from it all.
Anxiety and/or constant worry are your new companions.
Depression and a lack of pleasure not only in what you used to enjoy but in everything.
Exhaustion accompanied by sleeplessness where you were at least half way energetic and enjoyed a tumble with the pillow.
If you have chronic conditions, they seem to be worsening yet your activity level hasn’t changed.
You are irritable at the drop of a hat. Anyone, anytime can trigger your irritation.
You no longer have the ability to concentrate. Your are disorganized and devil may care about it.
You let your appearance and/or your environment (home, work area, etc.) go to the dogs.

I know these are mostly general in nature, but think about it for a moment. Most of us non stressed homo sapiens don’t get angry or irritated at the least little thing, we get an almost good night’s sleep with regularity, our tasks/job doesn’t overwhelm us and we love what we love and we continue to do them.

I present this list because as a former caregiver, I noticed it happening to care receivers and some caregivers. If 4 or more of these conditions apply, it is time to have a talk with someone. It is time to stop and smell the coffee/roses/catnip or whatever you like to smell.

It is your life and your health. As long as you have the power to control them, why wouldn’t you?

About The Author - Tom Koziol is the Secretary for a nonprofit giving away a free caregiver manual at: http://www.senior2senior.org. The manual was written as a blueprint for everyone whether they are currently a caregiver or not. deadrun@jps.net

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Reducing Stress and Tension with Pilates

2010-04-10T16:35:00.004-04:00

The benefits of Pilates are many, and through continued patience and dedication, movements can be mastered and the benefits clearly defined. In addition to the benefits of Pilates mentioned above, regular practice of the method builds a strong, long, and lean body core using deep abdominal muscles. Pilates movements also reduce stress and tension, increase energy, improve circulation and range of motion, and strengthen the spine improving flexibility, which promotes back health and recovery from injury.

The benefits of Pilates matwork emphasizes the point that the body is the only tool needed to achieve physical fitness. There really is not need to exercise full speed ahead and possibly cause injury to your body. The old adage, "no pain no gain" is simply not true. A good work out does not have to leave you exhausted and sore.

The benefits of Pilates was again resurrected with a resurge in popularity along side yoga, tae chi, meditation, and turning the focus toward safer and more sensible forms of exercise and total body fitness. Joseph Pilates said, "Physical fitness is the first requisite of happiness." This is another example of the benefits of Pilates; mental and spiritual health gained through controlled mind/body movements that increase blood flow and improve circulation throughout the body.

The entire body and mind functions better with regular exercise; endorphins are released that improve out mood and outlook on life. Pilates is not just a passing fad, it has been proven to be effective and beneficial to people of all ages. Joseph Pilates also said, "In ten sessions you will feel the difference, and in thirty you'll have a whole new body." I can attest that you will start feeling more toned after only three sessions, so go ahead and experience the benefits of Pilates for yourself!
Article by M.D. Phillips of Symptoms of Stress.com, an expert in practical stress relief therapies.

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The Top 6 Pilates Benefits Clients Can Understand

2010-04-07T06:25:00.003-04:00

These 6 benefits are really what my clients like to hear -- a nice, concise explanation --

http://www.articlesbase.com/health-articles/top-six-benefits-of-pilates-exercises-74468.html

In health & wellness,
Patty

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Pilates As Rehab

2010-04-06T06:00:00.002-04:00

I really like the way this article has tapped into Pilates as rehab. Let me know what you think!

http://www.bostonpilates.com/fitness.htm

In health & wellness,
Patty

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10 Ways to Amp Up Your Energy! (Part Five)

2010-04-04T06:25:00.004-04:00

Welcome Back! Today will conclude our multi-part series on "10 Ways to Amp Up Your Energy"! We would love to hear your feedback. Please post comments below.

Get into a regular exercise program. Go for a walk,develop a stretching routine, get a cardio exercise DVD suitable for your fitness level and follow along with it. Any exercise is better than none at all. Try for at least 20 minutes of activity three times a week to start.

Find ways to serve others and express thanks for all that you have during the day. By openly showing gratitude, you will attract more things into your life that will reinforce this feeling further. Likewise, by being of service to others you will give your self esteem and level of happiness a big boost. Either do a Google search for "volunteer" or contact your local church, school or nursing home for opportunities to serve. By taking action to be of service, you will find that good things will come into your life in unexpected ways almost as if by magic. If you continue on this path, your energy level will take on a life of its own and by supporting it with the previous suggestions, any lack of energy for you will be a thing of the past!

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-04-02T05:51:00.006-04:00

Welcome Back to Pilates Patty's Palate! This is my favorite snack with a sprinkle of feta cheese. They are called "gigantes" -- giant beans -- in Greek. I call them Mona's favorites!

Great Big Greek Beans
1 large yellow chopped onion
1 tablespoon olive oil
3 cloves minced garlic
3 cups butter beans
28 ounces canned diced tomatoes with juice
1/2 cup minced fresh parsley

Sauté the onion in the oil in a skillet until softened, then add the garlic and cook until the garlic is soft, an additional minute. Transfer the sautéed mixture to a 3 1/2 - 4 quart slow cooker and add the beans, tomatoes & their juice. Stir well to combine. Cook on Low for 4 to 6 hours. Just before serving stir in the parsley.

In health & wellness,
Patty

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Just what can Pilates do for you?

2010-04-01T06:24:00.006-04:00

When clients ask where they can learn more about Pilates and its health benefits I recommend WebMd. The site offers credible resources and their articles are well-written and easy to understand. Take a look at this very clear explanation of the benefits of Pilates written by Barbara Russi Sarnataro:

http://www.webmd.com/fitness-exercise/features/the-benefits-of-pilates

In health & wellness,
Patty

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10 Ways to Amp Up Your Energy! (Part Four)

2010-03-30T06:04:00.012-04:00

And now for part four of our ongoing series on "10 Ways to Amp Up Your Energy!"

You can change your energy level instantly by ACTING energetic. Quicken your breathing pattern slightly, move more quickly and speak at a faster pace as if you're really excited about something. Your body will respond with a noticeable surge of energy. Try this, you may be surprised at how well this works. Emotion is indeed directly influenced by motion.

Beware of the energy vampires! These are the people around you that siphon off your energy in several ways. Non-stop talking, continuous complaining and whining, asking an endless series of questions, incessant bragging to gain approval are just a few ways this can happen. Except for young children you may be raising, you are not responsible for anyone's life or feelings but your own. When you can fully accept this and apply it in your life, you will find it much easier to politely end the conversation or walk away from the circumstance that would otherwise zap your energy.

In health & wellness,
Patty

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10 Ways to Amp Up Your Energy! (Part Three)

2010-03-29T06:09:00.005-04:00

Welcome back to our multi-part series on "10 Ways to Amp Up Your Energy"! Steps four and five are outlined here:

Eat 5-6 smaller meals throughout the day. This way you will be keeping your body's energy furnace stoked without overwhelming it with fewer, larger meals that will leave you sluggish. Be sure to include a mix of carbohydrates, protein and healthy fats such as those found in fish and nuts. This combination will provide the fuel, maintain your energy and will leave you feeling satisfied. Also be sure to keep yourself well hydrated through the day by drinking plenty of water.

Focus for a few moments on your normal breathing pattern. You'll notice that while you aren't in an active state, your breathing may be quite shallow. Throughout the day take a couple of minutes to do some concentrated belly breathing to take more oxygen into your system. First, sit up straight and face straight ahead. Take a slow, deep breath through your nose, expanding your abdomen first rather than you chest, but don't force it. Exhale slowly and evenly, try to take twice as long breathing out as breathing in. Again, don't force it. Repeat this sequence four times.

In health & wellness,
Patty

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Is Yoga for YOU?

2010-03-27T06:04:00.002-04:00

Yoga has swept the nation, and it has become one of the nation's favorite workouts. However, there is quite a bit of mystery surrounding yoga. It sounds exotic, but many people do not even really know what yoga is all about.

Yoga can have many goals depending on what the individual practitioner is trying to achieve. For many people they are looking to improve their health and wellness while others are hoping to improve their mental clarity. One of the best things about the practice of yoga is that you can determine what your individual goals are and be able to achieve them.

One of the best ways for an individual to begin the practice of yoga is to find a class that incorporates the type of yoga that they are interested in learning about. You can typically find a yoga class at your local parks and recreation department or your personal gym. Once you have found a class that focuses on what you would like to study you will want to make sure that you have everything that you need to get started out on the right foot. You’ll want to have comfortable and breathable clothes as well as your own yoga mat. Once you have that you will be ready to take in your first class.

Yoga has a deep and interesting history. Though many people are still not sure if yoga is effective it should give you a bit of security knowing that it is something that has been around since 900 BC. Yoga has been tested through the years, and boasts the positive results that you are longing for. With a little effort, you will soon be a competent yogi yourself!

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-03-26T05:48:00.007-04:00

Welcome back to Patty Pilates Palate! This is an easy recipe that goes a long way. You can serve it as is or over brown rice. As always, I recommend using organic ingredients whenever possible.

Black-eyed Veggie Chili
1 cup finely chopped onions
1 cup finely chopped carrots
1 cup finely chopped red
1 clove minced garlic
4 teaspoons chili powder
1 14.5 oz can diced tomatoes
2 15 oz cans black-eyed peas
1 cup vegetable broth

Later:
1 tablespoon cornstarch
2 tablespoons water
2 tablespoons chopped cilantro

In slow cooker, combine all ingredients except cornstarch, 2 tablespoons of water, and 2 tablespoons of cilantro. Cover. Cook on low for 6 to 8 hours or on high for 4 hours. Dissolve cornstarch in water. Stir into soup mixture 30 minutes before serving.

In health & wellness,
Patty

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10 Ways to Amp Up Your Energy! (Part Two)

2010-03-25T06:00:00.002-04:00

Welcome Back to our series on "10 Ways to Amp Up Your Energy"! Steps two and three are outlined below:

A positive thought -- when you first wake up in the morning, train yourself to think about what you will be looking forward to for the day, not what you are dreading. Focus on thoughts of gratitude for all the good things in your life, feel the warmth of this emotion glowing inside you. Give your day a positive purpose from the start.

Allow yourself a few minutes before rising to slowly and gently arch your back, stretch your arms and legs and turn your head from side to side. If you are up to it, drop down and do a few pushups. Stand up tall and take three to four slow, deep breaths. Imagine breathing in energy that instantly courses throughout your entire body, invigorating and strengthening every cell. As you exhale slowly, breathe out all tension, fatigue and negative feelings. Any activity for just a few minutes first thing in the morning triggers your brain to produce signals to release tension and to begin the process of increasing your overall alertness. Try it, it's amazing how little it takes to jump start your day with these simple movements.

In health & wellness,
Patty

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10 Ways to Amp Up Your Energy! (Multi-Part Series)

2010-03-23T07:32:00.019-04:00

Wouldn't it be great to have all the energy you needed to get yourself through the day? So many of us find ourselves struggling to come up with the ambition to get things done and hopefully have somewhat of a productive day. With a few minor adjustments in habits, lifestyle and attitude, you can turn the struggle into a pleasant journey that will leave you happy, satisfied and more fulfilled. We will begin with a short discussion of two common types of energy we all experience at one time or another and how they affect our lives for better or worse. They are calm energy and tense energy.

CALM ENERGY
Calm energy is a state of low stress and high controlled energy. Small issues remain small and do not develop into more than what they really are. They therefore do not get in the way of things that are more important. Your physical and mental reserves are at a high level, giving you the serene confidence of an ideal flow state where you feel in continuous control.Your sense of well being and a positive outlook are in place. Due to this positive vantage point, your perception of attaining a successful result is much greater .Everything you do seems to go easily and smoothly. This is by far the energy you need to have on a regular basis.

TENSE ENERGY
Tense energy is the opposite. It can be the result of artificial stimulants such as caffeine, a situational effect of anger, stress or by merely being in a general rush. This type of energy cannot be maintained without a price. It interferes with the optimal neurotransmissions in the brain and in the long run leaves you exhausted; depleted mentally and physically. Continuing on this way will have negative consequences on your overall performance and will also erode your health over time. This type of energy is commonplace in many people's lives, so much so that it seems normal. It is a sad testament to our current fast-paced culture that this seems to be the case. But this does not have to be. Here are ten steps to a positive, productive flow state that will support your efforts, making your life easier and more fulfilling.

THE TEN STEPS
1) Start with a good nights sleep, eight hours if possible. Without proper rest, it is difficult to maintain any kind of consistent energy level the next day. Be sure your bedroom is as dark as possible. Any light will interfere with your sleep cycle by suppressing the production of melatonin, a hormone released at the end of the day that signals your body that it's time for sleep. Avoid a heavy meal at the end of the day, the process of digestion forces your body to stay active, not allowing it to settle into a good sleep pattern. Likewise, avoid caffeine or alcohol close to bedtime.

Let go of any worries and frustrations you may have. It may be helpful to come up with an affirmation you can say to yourself as you settle in each night. Something to the effect of: "This day is finished. I release any worries or concerns to my higher power and I am allowing myself to relax into a peaceful, healing sleep".

Please revisit us over the next week for the continuing series on how to amp up your energy!

In health & wellness,
Patty

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Using Pilates To Strengthen Your Mind And Body

2010-03-21T07:26:00.013-04:00

Pilates classes may includes yoga and other types meditative and mind relaxing exercises. They focus on finding total harmony between mind and body and concentrate on making the body’s energy flow under the mind’s commands. There is no brute force involved but easy, flowing motions and exercises.

Unlike other exercise routines and techniques, Pilates focuses on strengthening and exercising every muscle in the body, no matter where it is located or how small it is. The consequences of this are that every muscle in the body gains strength and elasticity, thus preventing future injuries due to accidents or sudden movements anywhere in the body.

Doing Pilates regularly helps commit the techniques to muscle-memory, allowing a person to use his or her body efficiently. In fact, watch a Pilates person walk - they do not waste motion and instead of walking, seem to glide wherever they go. Every movement is exact and has a specific reason. It is like a symphony of movement. Compare this motion with a leopard or tiger you might have seen at a zoo; there are no wasted movements or actions, and everything seems to have a purpose.

Pilates also teaches you how to breathe correctly. Breathing is very important and most people have forgotten how to do it in a way that helps you get the greatest benefit from every breath. The theory is, by focusing on breathing, the mind and body become more relaxed, reducing stress and increasing energy levels that can help get you through the day. Because Joseph Pilates had the foresight to integrate exercise with a higher level of fitness, we can all be of better mind and body, now and in the future.

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-03-19T05:27:00.001-04:00

Welcome back to Patty Pilates Palate! You will love how your house smells when you come home to this cooking. It's easy to buy organic for all of these ingredients.

Veggie Stew
1 medium eggplant, peeled -- cut in 1/2" cubes
2 cups chopped tomato
1 1/2 cups sliced carrot
15 ounces can garbanzo beans drained
8 ounces can red kidney beans rinsed and drained
1 cup chopped onion
1 cup sliced celery
3 cloves minced garlic
3 cups vegetable broth
6 ounces tomato paste
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon pepper
1 bay leaf

In a crockpot, combine eggplant, tomatoes, carrots, garbanzo beans, kidney beans, onion, celery and garlic. Combine the remainder of the ingredients in a bowl. Pour over vegetables. Cook on low-heat setting for 7 to 8 hours. Discard bay leaf. Makes 6 servings.

In health & wellness,
Patty

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How Many Calories Does Pilates Burn?

2010-03-16T04:30:00.007-04:00

You can find an online calorie calculator for a number of different forms of exercise, including Pilates, on the Health Status Website. The following estimates are for a one-hour Pilates session:

For a 125 pound adult, calories burned during a one-hour Pilates session would be:

Beginner Pilates: 210
Intermediate Pilates: 292
Advanced Pilates: 360

Calories burned during Pilates for a 150 pound adult would be as follows:

Beginner Pilates: 252
Intermediate Pilates: 351
Advanced Pilates: 432

For a 175 pound adult, calories burned during Pilates would be:

Beginner Pilates: 294
Intermediate Pilates: 410
Advanced Pilates: 504

Calories burned during Pilates for a 200 pound adult would be as follows:

Beginner Pilates: 336
Intermediate Pilates: 468
Advanced Pilates: 576

Gender also affects the number of calories burned during exercise. Men will burn slightly more calories than women, because they are larger and generally have more muscle mass.

In health & wellness,
Patty

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More Great Glutes

2010-03-14T16:19:00.000-04:00

As I have mentioned before, the buttock muscles (gluteals) play a role in stabilizing the pelvis. If these muscles are weak the muscles at the back of the thighs (hamstrings) may take on a stabilizing role. Consequently the hamstrings will tighten and shorten. To resolve this, the deep gluteal muscles need to be strengthened so that the hamstrings can be relieved. Try these 3 traditional exercises in the side lying positions.

Side Lying Set Up

Lie on your side with your elbow, shoulder and hip aligned with the long edge of your mat. You may prop up onto your elbow. If this causes neck or shoulder strain, fully extend your bottom arm and put your ear on your arm.
Bring your legs to a 45-degree angle in front of your body in a Pilates V and bring your top palm on the mat in front of your belly button.
Use an exhale to wrap your center and find your balance.

Front Back

Lift your top leg 6 inches in a slightly turned-out position. Inhale.
Exhale as your bring your leg forward without rolling backward off your hip.
Inhale as you hover the top leg over the bottom leg.
Exhale as you bring the leg backward firming the glute but not rolling the body forward.
Complete 5 to 10 times on each side.

Up Down

Inhale as you lift your top leg toward the ceiling pointing your toes.
Exhale as you lower your leg resisting gravity, flexing your toes and firming your leg muscles.
Complete 5 to 10 times on each side.

Small Circles

Lift your top leg hovering it a few inches above the bottom leg. Firm the leg muscles.
Exhale as you perform small hip circles "stirring" the joint.
Complete 5 to 10 times on each side.

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-03-12T05:42:00.009-05:00

Welcome back to Patty Pilates Palate! For me, it's always soup season. Enjoy this healthful light soup. As always, I recommend using organic ingredients whenever possible.

1 cup lentils, sorted and rinsed
4 cups chicken stock
2 carrots, sliced
3 cloves garlic, minced
1 onion, diced
1 bay leaf

Combine all ingredients in a 3-4 quart crockpot. Cover and cook on low for 8-10 hours until all ingredients are tender. Season to taste with salt/pepper or my favorite, vinegar. My husband and I enjoy this all year long over brown rice.

In health & wellness,
Patty

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Achieving Great Glutes

2010-03-11T04:13:00.000-05:00

Welcome to our latest post on how to achieve "great glutes".....

The Glutes are comprised of the three large muscles of each buttock, the gluteus maximus, medius and minimus that extend, abduct (move away from the center line), and rotate the thigh. Achieving great glutes may be aesthetically pleasing and provide pelvic stability which assists with eliminating lower back pain.

Try "single leg kicks".

Lie on your stomach propped onto your elbows. Your chest is off the floor. Palms face one another.
Pull your belly button in and up as you lightly press your hips and pubic bone into the floor.
Squeeze your butt and double check that your elbows are directly beneath your shoulder. If you have lower back discomfort make a pillow with your hands and rest your forehead on the back of your hands.
Inhale. Using a double exhale kick one heal toward your butt twice. Inhale as you replace the leg on the floor. Do the same with the alternate leg.
Remember to stay lifted in the abdominals and keep the but firm.
Complete 5 to 10 sets and then sit back on your heels to stretch your lower back.

In health & wellness,
Patty

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The Hamstring Stretch

2010-03-10T04:01:00.000-05:00

The hamstring muscles are the muscles that run down the back of the upper legs. they are a very explosive and springy muscle that is used a lot in running. Ask any athlete about the stretching routine for before and after exercise and they will always mention a hamstring stretch. This is because the thought of a snapping hamstring will make anybody cringe. The hamstring stretch is a great example of where the pilates technique can get a very common exercise or stretch and with a slight change make it far more effective.

Hamstrings are the muscles of the back of the thigh: ‘ham’ being appropriate to describe the bulk of the muscles, and ‘strings’ to describe their tendons behind the knee. These muscles span both the hip joint and the knee joint, because they are attached above to the pelvic bone, and below to the tibia. By virtue of these attachments they are the muscles that bend the knee, and they can also assist extension at the hip (backward movement of the leg). Using a Pilates technique to stretch your hamstrings is very effective. Try the "single straight leg stretch".

Lie on your back pulling both knees into your chest, head off the floor.
Extend your right leg toward the ceiling holding either the back of your thigh or the back of your calf without shrugging your shoulders.
Inhale. Exhale as you press the spine more deeply into the floor. Inhale deeply.
Double exhale as you pull your raised leg toward you with a gentle double bounce.
Inhale as you scissor your legs past one another. Exhale as you do the alternate leg.
Complete 5 to 10 sets then hug both knees and rest your head back onto the floor.

In health & wellness,
Patty

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Buy or Rent Your Mat

2010-03-08T06:25:00.001-05:00

Most of the Pilates exercises involve the participant stretching and performing strength exercises while laying down, kneeling or sitting.

Having a non-slip Pilates mat will increase comfort and allow the time to be spent concentrating on the exercise rather than the discomfort you may feel as a result of the cold, hard floor.

A quality Pilates mat will be durable, can be rolled for travel and storage and can be washed when needed.

Sweat and microbes can cover an exercise mat during a workout. This may not be a problem if the mat was cleaned and disinfected before and after each use and laundered sporadically. But if the mats are not cleaned, germs can linger for days.

Gyms and Pilates studios vary in terms of how often and how well they clean their mats. Some put the onus on patrons by providing disinfecting wipes.

While thin booties and gloves are sometimes marketed as no-slip accessories, they serve well to protect feet and hands from germ-ridden mats.

For any gym activity wipe equipment and hands frequently with gel sanitizers containing alcohol or other disinfecting agent. Best bet, buy your own mat, carry it back and forth and wipe it down after each use.

Pilates & Skiiing

2010-03-06T06:24:00.003-05:00

Welcome Back!

Many skiers overlook the core muscles that help to maintain the dynamic, balanced posture essential for safe and efficient skiing. Most skiers overuse their big muscles because they haven't learned how to use their core muscles.

Pilates challenges the deep abdominal muscles to support the core and create a strong flexible structure. This is essential to cope with the simple fact of having solid objects strapped to the feet that, for beginners, don't always go in the direction you want them to. Not to mention counteracting the twists and turns of the slope, and the ability to get up when you take a tumble.

Practice these these Pilates exercises daily to help you feel and strengthen your core muscles.

Star: Start on hands and knees with hands directly under shoulders and knees directly under hips. Keep your knees hip distance apart. Lift the right leg behind you parallel to the floor and then when you feel balanced, lift the right arm reaching your finger tips toward the ceiling as you open up in the hips so that both shoulders and both hips are facing the same direction. Slowly lower the arm and leg so that they touch at the same time. Repeat on the other side. 5 repetitions on each side, hold each repetition several seconds.

Plank: Start on hands and knees and walk feet out until the body is in a plank position/the top of a push up. Keep your hands directly under your shoulders and your legs hip distance apart. Maintain this position by drawing the navel in towards the spine and the shoulder blades down the back. While holding this position, lift the right leg slightly off the ground reaching it long as opposed to up. Exhale as you lift the leg and inhale as you lower it replacing it on the ground as lightly as possible. Repeat with the other leg. 5-10 repetitions both sides.

We would love to hear from you. Please post feedback.

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-03-05T05:33:00.011-05:00

Hope you enjoyed our smoothie recipe from two week's back. Try this post workout smoothie this week. It offers inflammation reducing flax oil, easily digestible and absorbable hemp protein,and a shot of vitamins, antioxidants, and potassium. Let me know if you feel a difference!

Organic Strawberries
Organic Banana
Organic Rice milk
Organic Flax oil
Organic Hemp Protein Powder
Organic Liquid Multivitamin

For best results, drink your smoothie within 45 minutes after your workout. The most important thing is to make your smoothie at home as it is difficult to find a truly healthy, organic smoothie when you "order out." Remember a smoothie is portable. So allow yourself that extra time before leaving for your workout to prepare and pack up your smoothie. You'll be happy you did!!

In health & wellness,
Patty

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Yoga for Computer Users

2010-02-28T06:17:00.010-05:00

Welcome Back!

If you sit in front of a computer for long hours try these gentle yoga stretches several times throughout your day. You will find that you have less back, neck and shoulder discomfort, less stress and greater productivity.
Cat Cow - Bring both feet flat on the floor. Place your hands on your knees. Inhale as you arch your back looking up (think cow back). Exhale as you round your back looking down (think angry cat back). Practice this for 3 to 5 breaths.

Forward Bend - Push your chair back from your desk. Sit with your feet flat on the floor. Interlace your hands behind your back. Inhale as you look up toward the ceiling. Exhale as you hinge from your hips resting your chest on your thighs and releasing your neck. Hold the posture for 3 to 5 breaths.

Eagle Arms - Open your arms to a "T" position. Cross the right elbow over the left in front of you. Hold on to your right thumb with your left hand. Take 3 to 5 breaths then change elbows.

Spinal Twist - Turn side ways on your chair. Place your feet flat on the floor. Twist to the right holding on to the back of your chair. Take 3 to 5 breaths then change sides.

Wrist Stretch - Stand up at your desk. Turn you hands so that the wrists face the computer while your finger tips face the edge of the desk. Lean into the wrists and flatten the palms as much as you are able to. Hold the posture for 3 to 5 breaths.

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-02-25T05:32:00.003-05:00

I received many requested for more garbanzo bean recipes. Here is a simple one I know you will enjoy!

Garbanzo & Avocado Salad
(use organic ingredients wherever possible)

1 can drained garbanzo beans
1 small diced tomato
1/2 yellow bell pepper, diced
1/2 small red onion, diced
1 large chopped avocado
2 chopped scallions

Dressing:

Juice of 2 medium oranges
1 tblsp rice vinegar
1 tsp olive oil
1 tblsp honey
2 pinches of cayenne pepper

Prepare the dressing by whisking all dressing ingredients together until completely combined. Combine the beans and remainder of the ingredients in a bowl and toss with the dressing. I like to garnish with extra pepper and put this salad on top of fresh greens.

In health & wellness,
Patty

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Health Benefits of Pilates

2010-02-23T06:12:00.004-05:00

"I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier." -- Joseph Hubertus Pilates, in 1965, age 86

Although Pilates has been around since the early part of the 20th century, it is only beginning to get the attention it deserves.

Pilates is a unique system of exercises that relies on specific muscles that include your back, your null, your buttocks and your inner thigh muscles. Each exercise flows into the other and requires you to perform them precisely. By performing the exercises exactly, they will eventually help you to have a stronger; more balanced physique and will help to correct any weakness and imbalance in your body.

If you have always admired the long, lean look of a dancer's body then Pilates is perfect for you.

Beyond a well-sculpted and balanced body, Pilates has many other health benefits.

Stress Management - We live in an extremely stressful world. We all need to learn how to deal with stress. Often unbridled stress can lead to disease or even death and is commonly called the silent killer. Many people find that by practicing Pilates they learn how to breath properly and to focus their minds on their form. Learning to focus the mind and engage it with the body seems to release tension and stress.

Flexibility - Most of us lead sedentary lifestyles. We do not get enough exercise. As a result, our muscles and joints become stiff and our bodies begin to age quickly. Stretching is one of the key components of Pilates. By engaging in Pilates on a regular basis, you will have increased flexibility and range of motion. This will help you in many aspects of your life including being able to perform all of your daily activities more easily. Having a flexible body also means better circulation. This will lead to the blood being able to reach your muscles and bring nourishment to your cells.
Body alignment - Most of us are asymmetrical; more aligned or developed on one side of the body than the other. For example, the left side of our body may be stronger and more flexible while the right side of the body is more flexible. Pilates will help you to strengthen, tone, and stretch all of your muscles and joints. Additionally, by practicing Pilates on a regular basis, your body will become more streamlined. The exercises are designed to stretch and lengthen your muscles. This will give a longer, leaner look to your body and overall posture.

Mental Alertness - Performing the Pilates breathing exercises will not only increase lung capacity and circulation it will also bring more oxygen to your brain. In his 1945 book, Pilates’ Return to Life Through Contrology, Pilates calls this lung-developing technique “correct breathing.”

In health & wellness,
Patty

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What Do I Wear To Pilates Class?

2010-02-22T06:09:00.005-05:00

Welcome Back!

What clothing to wear for a Pilates workout is very much up to you. Comfortable exercise clothes that let you have full range of motion is fine. You don't need anything special. However, there are a few things to consider if you are going to a class at a studio or gym. Most Pilates studio are casual. Keeping your attire simple at least at first, will help you figure out what works best for you and what the norms are at your studio. One exception however, is fitness attire that is too loose. Baggy is a problem in Pilates as well as yoga classes because it can be too revealing, and because an instructor must be able to see your alignment and muscle use. If you are unsure about what to wear or about other standards at a studio, there is nothing wrong with calling or visiting to find out what other students wear. A couple of extras that I want to mention are jewelry and scents. It is always a good idea to keep jewelry to a minimum when you workout. Bracelets, long necklaces, and even dangling earrings can be distracting or, worse, get caught in the equipment. In addition, many studios ask that students avoid wearing strong-scented fragrances or perfumed lotions. Even if it's not requested, it is a courtesy to other students to refrain from wearing strong scents.

In health & wellness,
Patty

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Tips for Men Who Are New to Pilates

2010-02-20T06:04:00.001-05:00

Welcome to Our Latest Post! We would love to hear from you.

Pilates for men can be adopted regardless of the age of the man. What a young fit man is looking to improve upon will be different to someone of older age who uses Pilates as a means to regain what time has started to take away. It is easily forgotten that Pilates techniques were created by a man initially for men only. It is generally the case that men are hampered by a smaller range of motion at the lower back and hamstrings which can result in being more susceptible to muscle strains and back pain. By undertaking regular Pilates exercises he can improve the body’s posture and balance, including stability and flexibility. As the body’s muscle core is built up, the man will soon benefit from greater strength and endurance which will assist not just in everyday activities but also when playing sports.

Tips for Men Who Are New to Pilates

1. If you start learning Pilates by taking classes, the best way to go, you might find that women outnumber men by quite a bit. That demographic is changing, and there are many men in Pilates, but for now, you'll probably have to deal with being the minority gender, so be forewarned.

2. There is nothing specifically different about Pilates training for men, especially in the beginning. The Pilates method is the same for all. Developed on a man's body, and taught with input from both men and women, Pilates is founded on healthy movement principles for the human body in general. Men might find that their muscles are a little tighter than womens', especially in the hips and hamstrings, but exercises can be easily modified to allow those areas to stretch out gradually. Modification of exercises is commonplace in Pilates, allowing it to meet a variety of needs.

3. Pilates is a body/mind practice where part of the exercise is to bring one's full care and attention to every movement. Similarly, exacting alignment, and core training that goes beyond the superficial muscles, require more subtle attention and micro-adjustments than some men are used to finding in an exercise class. There is none of the "just power through" kind of attitude that men might be used to from gyms.

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-02-19T05:29:00.025-05:00

Welcome back to Patty Pilates Palate! A quick note replenishment specifics -- After an hour of physical activity, here’s what your body needs for nutrition:

Fluid: Replace what’s lost through sweat. Use foods that are full of fluids (fruits, salads, soups) or fluid alone. Ideally you should drink before and during exercise as well.

Carbs: The American College of Sports Medicine recommends refueling muscles with 30 to 60 grams of carbohydrate in the first 30 minutes after an hour long workout.

Protein: The amount of exercise you perform during an hour long Pilates or yoga workout does not increase protein requirements. But protein is satisfying so practitioners should include a little protein at each meal.

The Lemon Garbanzo Feta Salad recipe below makes one serving, but it is easily doubled and is even better the next day. As always, I recommend using organic ingredients whenever possible.

1/2 cup boiling water
1/3 cup uncooked bulgur
1 1/2 tablespoons fresh lemon juice, divided
1/3 cup canned chickpeas (garbanzo beans), rinsed and drained
2 tablespoons chopped peeled cucumber
2 tablespoons chopped celery
2 tablespoons diced red onion
1 1/2 tablespoons crumbled feta cheese
1 1/2 teaspoons chopped fresh or 1/4 teaspoon dried dill
2 teaspoons extra virgin olive oil
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Combine 1/2 cup boiling water, bulgur, and 1 tablespoon lemon juice in a medium bowl. Let mixture stand for 15 minutes. Add chickpeas, cucumber, celery, diced red onion, 1 1/2 tablespoons feta cheese, and dill; toss gently to combine. Combine 1 1/2 teaspoons lemon juice, olive oil, salt, and pepper, stirring with a whisk. Drizzle over bulgur mixture, and toss gently to coat. Cover and chill.

In health & wellness,
Patty
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Pilates & Pregnancy

2010-02-18T06:30:00.009-05:00

Welcome Back!

Many women find Pilates to be one of best exercises to do, both during and after their pregnancy. One the top reasons Pilates and pregnancy go together so well is that Pilates is great at building core strength. If your abs, back, and pelvic floor/kegel muscles are toned, they will support a more comfortable pregnancy and delivery. Pilates is also famous for helping new moms get their figures back quickly after baby is born!

Another great reason to do Pilates in pregnancy is that Pilates is very adaptable. Most Pilates exercises can be modified as your body and abilities change. The modifications help you keep the intent of the exercise, but adjust the form to work for your body.

First, check with your doctor of midwife.

If you have never done Pilates before, it will be important for you to find a pre-natal Pilates class, or an instructor who can give you a lot of one on one attention. It is not recommended that you begin doing Pilates on your own if you haven’t already worked with the basics.

In health & wellness,
Patty

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Before, After & During Pilates Class

2010-02-16T06:00:00.006-05:00

Welcome Back! Pilates training is a scientific and detailed system of exercise. It is essential that you begin learning from a Pilates instructor who really understands and communicates the basics well. Here are some tips to get you started thinking about the experience you would like to have as a Pilates student.

Before the Class:
1. Is the teacher a certified Pilates Instructor? If so, find out if it was a full certification program. Pilates is a very in depth system of exercise and real certification will have required many months of study, not just a weekend workshop or two. The instructors credentials should be readily available on the studio web site or on display in the studio itself.

2. Does the teacher greet you before class? Does the teacher seem genuinely interested in you? Do they ask about your goals and any thing going on with your body he/she might need to know about?

During Class:
3. Are the instructor's directions clear? Don't think it's your fault if you are confused. It is the instructors' job to take you through the exercises with good verbal cues and demonstrations.

4. Is he/she paying close attention to the students, and are you getting some individual attention? While many students like to be anonymous in class, Pilates is not a one size fits all method and it is important that the instructor check in with you.

5. Does the teacher seem professional, confident and knowledgeable? Is he/she giving appropriate options and modifications for the exercises?

After the Class:
6. Did you enjoy the class? Does your body feel good?
7. Did the instructor check in with you to see how the class went for you?
8. Overall, did you feel motivated by this instructor?

We hope you found this post helpful. Please post comments or feedback! We would love to hear from you.

In health & wellness,
Patty

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Yoga & Skiing

2010-02-15T06:00:00.019-05:00

Welcome Back! Today's post discusses what practicing yoga does for skiing.

It is incredible what yoga does for skiing. People can ski all day long and much better.

Conditioning before hitting the slopes can increase the safety and enjoyment of the sport. Most ski injuries occur early in the day when muscles are tight and enthusiasm is high, and late in the day when muscles are weakened and technique is poor.

A simple yoga exercise called the awkward pose, can increase your strength, balance and concentration which will make the ski season more rewarding. It consists of three variations which are done sequentially.

To begin, stand with the feet apart, about shoulder width, an even distance (approximately six inches) between your heels and toes. Extend the arms out in front of you parallel to the floor with the shoulders pressed down and away from the head. Keep the upper body strong and firm in this position.

Bend your knees and shift the weight back into the heels, pushing the buttocks out behind you. When the top of the thighs are parallel to the floor and arms, hold your pose. The feet should be held parallel and the knees should only be shoulder width apart.

One good way to think of getting into this pose is to imagine that you are sitting in an invisible chair leaning back to bring the spine and shoulders against the back of the chair. The arm muscles are contracted, the abdomen is held tight and your breathing should be normal. Hold the pose for 3 to 5 breathes. Stand up.

The second part of this series is similar to the first. Keep the upper body the same as before and rise up onto the balls of the feet, standing as high as possible with the arches of the feet pressed forward, as if wearing high heels. Now, bend the knees again keeping the spine straight and stop when the quadriceps are parallel to the floor. Hold this pose for 3 to 5 breathes. Stand up. You will find this second pose a bit more difficult.

Third, assume the same basic pose with upper body firm and strong. Again, slowly bend the knees and this time sit all the way down lightly onto the heels. Now press the knees together and hold the body still. The quadriceps are again level with the floor and the spine is straight. Hold for 3 to 5 breathes. Stand up out of the pose slowly, bring the heels down and relax. Don't forget to do a second set of all three poses and practice these daily.

Thanks for joining us today. Please post comments and/or feedback.

In health & wellness,
Patty

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Yoga & Tennis

2010-02-13T09:00:00.020-05:00

Hey there! Today's post discusses how yoga can help benefit your tennis game.

Tennis requires cat-like reflexes with short bursts of strength. These short movements do not allow the muscles to extend to their full length. When muscles are strenuously worked they become tight and can lose elasticity unless properly stretched. Yoga can increase the body's range of motion.

Using yoga techniques makes it possible to retrain the muscles. Most tennis athletes play in a constant state of muscle tension. Yoga trains the body to relax muscle tension.

Yoga breathing can help improve endurance and stamina. When exerting in sports or exercise we often hold the breath as a way to create strength. Yoga trains the body to create strength through breath control. Holding the breath at points of exertion takes a great deal of energy that could be used during long sets or matches.

A simple spine twist is excellent for tennis and all rotational sports. It can help increase needed flexibility of the shoulders, back and hips. Pay special attention to the breath as you do this pose.

Begin the spine twist by sitting on the floor with both legs straight out in front of you. Keeping the spine straight, bend the left leg placing the left foot on the inside of the right knee. Place the left hand on the floor behind you. Hug the left knee into your right elbow. Take a deep inhale.

Slowly exhale while turning first the ribs, then shoulders, then head to the left, looking over the left shoulder. Pressure from the right arm should keep the left leg stationary while pressure from the left helps to keep the spine straight. Hold this pose for 3 to 5 breathes and repeat twist on the opposite side.

A total body conditioning and flexibility routine is essential for the avid tennis player. Yoga techniques could be the edge one needs in developing a better game.

Thanks for taking the time to read our blog. Please post comments and/or feedback.

In health & wellness,
Patty

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Pilates Patty's Palate - Weekly Recipe Corner

2010-02-12T06:00:00.004-05:00

Welcome to Patty Pilates Palate!

When preparing all these recipes try to shop in a health food store for the highest quality ingredients. Shop organic when possible.

Many people wonder what to eat when they are going to do Pilates. There is no special diet for Pilates. However, there are a few things to consider about food choices as you consider your workout. To fully take advantage of Pilates as a mind/body fitness method, you will want to take a look at what kinds of foods keep you feeling the most balanced. Also, since there is so much emphasis in Pilates on using your abdominal muscles, you will want to have a fairly empty stomach.

Pilates is moderate strength training. You are unlikely to need many extra calories or sports enhancements. Try this smoothie an hour to an hour and a half before your workout:

Ingredients:
1/2 to 3/4 cup clean, filtered water
1 to 2 tbsp omega-3 rich oil (flax, fish)
1 to 2 tbsp whey, hemp or soy protein
1/2 to 1 cup low glycemic organic fresh fruit (berries, cherries, pear, peach, apple)
Blend all ingredients until smooth!

In health & wellness,
Patty

Yoga Styles Defined

2010-02-11T07:00:00.012-05:00

Welcome Back! Today's post addresses the different styles of yoga and how one may suit you more than the other.....

Yoga is a mild to vigorous form of exercise which aims to provide a tranquil mind, minimize stress and improve a person’s concentration and flexibility. It benefits circulation and also aids in eliminating waste and toxins in the body which results in improved health and a more productive lifestyle.

Yoga has been practiced for more than five thousand years and is also considered an ancient science. One of the best things about yoga is that it is suitable for all ages. Prior to enrollment in a class, it is suggested that a person’s fitness be initially assessed by their physician and their trainer or instructor. Also, look into your instructors credentials. Below are some of the more popular styles of yoga:

Bikram
This type of yoga carries out its routine in a warm room and is sometime known as hot yoga. Bikram Yoga is comprised of a series of 26 postures and two breathing exercises.

Ashtanga
This is also known as power yoga since it involves a lot of forceful movements. Ashtanga yoga is a vigorous, fast-paced form of yoga that helps to build flexibility, strength, concentration, and stamina. When doing Ashtanga yoga, a person moves quickly through a set of predetermined poses while remaining focused on deep breathing.

Iyengar
This type of yoga focuses on precise alignment of the poses. Participants use "props" like blankets, straps, mats, blocks, and chairs. These tools allow them to become more comfortable and a bit relaxed allowing them to obtain more productive results.

Raja
This type of yoga simplifies the thought that meditation is the means to liberation. Raja yoga highlights the benefits of concentration and focus.

Bhakti
Bhakti Yoga is the practice of devotional disciplines. It is union through devotion. It is also known as the yoga of divine love.

Mantra
The yogic path utilizing mantras (the repetition of sacred sounds) as the primary means of liberation.

Overall, choose a form of yoga that best fits your situation and flexibility. Start slowly and increase your movements gradually. Eventually you will be able to move much more freely and feel so much better. Try yoga and you will know how it feels to loosen up, become re-energized and improve your well-being in a natural way.

Thanks for reading! Please post your comments or questions.

In health & wellness,
Patty

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Yoga & Releasing Back Pain

2010-02-09T08:30:00.001-05:00

Happy Wednesday! Today's post discusses how you can use yoga to help release back pain.

Many of all those who undergo surgery for lower back pain will get no relief.

Yoga does not offer cures. It simply promises that if you faithfully practice every day, there will be no pain and you will build up a strong and supple spine, restructuring posture and body image. Once you have back issues you must remain conscious all through the day of how you stand, sit and lie down. Here are a few guidelines:

Always sleep on a firm (not necessarily hard) bed, with a flat pillow under your head and a thicker one under your knees. This will help the spine to reposition and adjust itself.
Do not wear high heels as this promotes lumbar lordosis and throws the spine out of balance.
Try to avoid jogging, running or jarring activities. Guarded activity is the key here.
For lower back pain, sitting is the most painful. Sit on a firm seat, not squashy cushions, and sit on your “sits” bones. Do not roll back on the tailbone or lower spine. Wedge a rolled towel or small cushion behind your back to keep you upright.

Yoga will have healing and curative properties. The postures will act as a form of mild traction, gently stretching the spinal muscles. Strength will be gradually built up in the paraspinal muscles and buttocks, abdominal organs will be toned and strengthened.

I hope you found today's tips useful. Please feel free to post comments and questions.

Wishing you health & wellness,
Patty

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Defining The Core Body

2010-02-08T06:00:00.019-05:00

Hi Again! Welcome back to our blog! Today's post is all about defining your "core body".

You rely on your body to get get out of bed, to lift your children, to perform your job and to take you places everyday. If you appreciate what your body does for you, you will provide it with nutritious food, hydrate with water and be sure to add some activity into your day -- EVERY DAY. Sedentary lives can cause our muscles to weaken and become subject to strain or injury. Even if you workout or participate in sports you may not be working the CORE BODY.

WHAT IS THE CORE BODY?
Your core is the midsection of your body, from your groin to your shoulders. The core includes the pelvis, abs (which run from pubic bone to sternum), back and chest muscles. It is this core that offers stability and balance. Every movement you make originates with the core - whether you are reaching for your toothbrush or running a marathon. If the CORE BODY is not properly utilized it will limit your physical abilities.

Working the muscles in your CORE BODY will improve the effectiveness of movement in your limbs. Most exercise routines focus on building muscle. By creating a stable, strong base for those muscles of the extremities you can optimize the strength and flexibility of each limb.

HOW DO I STRENGTHEN MY CORE BODY?
There are many exercise routines and products that work the muscles of the CORE BODY. Professional trainers create customized routines to enhance an athlete's abilities by developing the proper core muscles. However, there are also many programs developed for individuals who wish to incorporate it into their fitness routine or to begin one.

The exercises and products developed to strengthen your CORE BODY do so by creating resistance or instability so that the core muscles must respond to maintain balance. The exercises are gentle on the body but are intense and beginners will quickly 'feel' the muscles being used. Proper alignment is key so having a trainer to check your position will help identify the safest and most effective way to perform an exercise.

CORE BODY exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on the extremities. Two popular forms of exercise that develop CORE BODY strength are Pilates and the yoga.

Pilates uses the body as its own form of resistance. Learning to breath properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles. Yoga is one of the finest way to gain strength and balance using the entire body throughout the practice and using the principles of alignment.

Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate CORE BODY conditioning into your routine to reduce fatigue, avoid muscle strain and improve your strength and mobility.

Thanks for reading!

Wishing you health & wellness,
Patty

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Breathing and Relaxing

2010-02-06T12:00:00.010-05:00

Welcome Back! Thanks for stopping by. Today's post discusses how to use your breath to relax:

You don't need to fall into the stress mode of life. You can use breath to relax, rather than stress, your mind and body. Yoga helps you to relearn that natural state that your body and mind want to be in: relaxation.

Deep breathing is both calming and energizing. The energy you feel from a few minutes of careful breathe is not nervous or hyper, but that calm, steady energy we all need. Slow, steady, and quiet breathing gives a message to your nervous system: Be calm.
Here is one 5-minute Breath Break. Read through the instructions several times before you try the practice.

Sit with your spine as straight as possible. Use a chair if necessary but don't slump into it. Feet flat on the floor with knees directly over the center of your feet. Hands are on the tops of your thighs.
Close your eyes gently and let them rest behind closed lids.
Think about your ribs, at the front, back, and at the sides of your body. Your lungs are behind those ribs.
As you inhale, feel your lungs filling up, your ribs expanding out and up. As you exhale, feel your lungs emptying, your ribs coming back down and in. Don't push the breath.
The first few times you do this, do it for 5 to 10 breathes, then do it for up to 10 to 20 breathes. At first, set aside a time at least once a day to do this. When you learn how good it makes you feel, you'll want to do it at other times as well.

Relaxing for a few minutes every day gradually carries over into the rest of your daily life and activities.

We hope you enjoyed today's post. Stop by soon for updates and please feel free to leave comments. We love feedback!

Wishing you health & wellness,
Patty

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Welcome to Our New Blog!

2010-02-05T04:59:00.017-05:00

Hi Everyone!

I just wanted to take a moment to welcome you to our new blog hosted by Pilates for Every Body. We are really excited about having this forum to interact with our clients and our colleagues. Please feel free to check in a few times per week to see our latest post, updates on studio events and classes, photos and more. Please leave feedback. We are looking for a way to fine-tune our class offerings, as well as future products and services that we are looking forward to sharing with you.

We want to be your resource on pilates, yoga, fitness, nutrition and more. We will also have a weekly healthy receipe featured. Anyone who is interested in being a "guest blogger" or has a receipe that they would like to share with us is welcomed to forward all requests to my virtual assistant, Lisa at lisa@nextlevel-va.com

Again welcome, I look forward to sharing with you.

Wishing you health & wellness,

"Patty Pilates" Patty Maraldo