STRETCHING

Stretching is important at all stages of your life,

not just as you age.

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The sooner you make stretching a part of your lifestyle, the longer you will stay flexible and limber, which will help you

move easier and alleviate tightness as you get older. 

That said, it is never too late to start stretching at home! You can start now and feel the benefits in your overall well-being. 

➕By stretching regularly, you can increase your flexibility, strength, and range of motion while giving your body an overall "zen" feeling. 

➕Stretching improves your posture by lifting your alignment and opens your body to increased energy levels by helping your circulation and blood flow. 


➕It also helps injury prevention, muscle condition, and improves exercise performance. 

⏩⏩⏩JOIN Mirko’s MAT CLASSES Tuesday at 9:30am and Friday at 5:00pm for an overall “zen” feeling after class

🌝 🐛 EARLY BIRDS CLASS RISE & SHINE for Dorothy's 7am Saturday morning class will get you energized for the weekend. 

RSVP and Check out our website to RSVP online



👉OPPORTUNITY KNOCKING 🚪

💫Looking for a career change or a career enhancement?

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💥REGISTER FOR OUR NEXT POLESTAR PILATES COMPREHENSIVE TEACHER TRAINING

Polestar Pilates is dedicated to making Pilates accessible to everyone.

Since 1992, our curriculum has been shaped by concepts from biomechanics, motor learning, communication skills, current research to enhance the work of Joseph Pilates. 

We seek to encourage and challenge our educators and students to reach their goals in life, health and movement.

Join us for our Comprehensive Pilates Teacher Training and become a certified Pilates Instructor with Polestar.

This certificate is recognized and supported by the Pilates Method Alliance PMA

▶️Starts September 26, 2021

▶️Hosted by: Polestar Pilates International: polestarpilates.com/Pasadena and Pilates of Pasadena: info@pilatesofpasadena.com

▶️For additional questions contact: Mirko at me@mirkofitfoodie.com

The Sun Protection Factor

The Sun Protection Factor [SPF] number tells you how long the sun’s UV radiation would take to redden your skin when using the product exactly as directed versus the amount of time without any sunscreen.   

Whether the sky above is a bright blue or steely gray, the sun’s rays are raining down billions of photon particles per second on us. Those kaleidoscopic rays contain ultraviolet (UV) radiation, the source of sunburn, premature skin aging and skin cancer.

SPF is a number that indicates how well a sunscreen shields unprotected skin from damage caused by a particular type of UV radiation: the UVB rays.

  • SPF 15 blocks 93% of UVB rays

  • SPF 30 blocks 97% of UVB rays

  • SPF 50 blocks 98% of UVB rays

  • SPF 100 blocks 99% of UVB rays

Studies show that products with very high SPFs often create a false sense of security.

People who use them tend to stay out in the sun much longer. They may skip reapplying. And they may think they don’t need to seek shade, wear a hat or cover up with clothing no matter the activity. They end up getting a lot more UV damage, which, of course, defeats the purpose.

Almost everyone uses too little and almost no one puts it on correctly. 

We recommend the application tips below from REI.com on how to use sunscreen the right way.

Share these tips with your family and friends:

  1. Far more important than the sunscreen you choose is the way you apply it. An SPF 50 sunscreen applied haphazardly provides much less protection than an SPF 30 (or SPF 15) sunscreen applied conscientiously.

  2. Apply 15 minutes before sun exposure. This is true of all sunscreens.

  3. Use massively more sunscreen than you think you should. A rule of thumb for a person wearing shorts and a T-shirt is to use at least an ounce (visualize a full shotglass), and make sure you cover every square inch of exposed skin. The Skin Cancer Foundation recommendations to use a water-resistant, broad-spectrum sunscreen with an SPF of 30 or higher for any extended outdoor activity.

  4. Reapply at least every two hours. True for all sunscreens, this is another guideline that many people are lax in following.

Happy Summer from all of us at P/oP

Photo credit: sai-kiran-anagani-209542-unsplash.jpg

Eat Berries for Breakfast

Berries are an incredible food, rich in nutrients for our brain, our digestion, and they’re disease-preventative.

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They’re also a fresh source of produce and keep us fuller than processed cereals with dried fruits. Add 1/2 cup of your choice frozen or fresh berries to either a smoothie, oatmeal, or just have some with some unsweetened coconut yogurt and a little chia or flax seeds.

Berries are also a great source of vitamin C to kickstart your immune system.

We've Got Your Back

Spine Flexibility"If your spine is inflexibly stiff at 30, you are old.  IF it is completely flexible at 60, you are young."

~ Joseph Pilates

Photo: Joyce McCown /Upsplash

Do at Home:

Cat and Cow is the perfect posture for increasing spinal flexibility and shoulder mobility.

How to:

Start on your hands and knees, knees under hips and wrist aligned under the shoulders. As you inhale, slowly lift your chest, chin, and roll your shoulders back and away from your ears. On the exhale, round the back dropping the chin towards the chest and pressing the palms mindfully into the floor. Repeat this several times following the breath.

Pilates can Help with Sciatic Nerve Pain

It's not always possible to prevent sciatica, but practicing a few good habits can play a key role in protecting your back.

 

Exercise in general is good, but Pilates is excellent in helping bring balance to the muscles of the back, hips, and abdominal muscles to realign the body.

A Pilates session

will teach proper body mechanics to support the body in sitting, standing, and walking.

Functional exercise improves posture, and good body mechanics, which are important to keep your back strong and healthy and reducing the risk of sciatica. 

  • If you stand for extended periods, rest one foot on a low stool or box from time to time. Pay special attention that your hips stay level when doing this.

  •  When lifting heavy objects, bend at the hips and knees making sure to keeping your spine straight and your abdominal muscles pulled in.

  •  Always hold the load close to your body and avoid lifting and twisting at the same time.

  •  Try to maintain a healthy weight

  •  Sit in an upright correct position

 

How do you manage sciatica? Do you know any other exercises or tricks for dealing with sciatic nerve pain? Tell us in the comments.

Celebrating July 4th often means making patriotic themed dishes

What's better than to make a red, white and blue treat with berries...

July 4th Berry Treats

Instead of loading up on fake food coloring, go natural and create a buffet of berry-infused beverages for Fourth of July! Berry Cubes Ice can be exciting. That said, you can dress up your drinks with berries. Drop a few blueberries and raspberries into your ice cube tray. Fill with water, and freeze. Put the frozen berry cubes into a water pitcher or add them to sparkling water.

Happy Independence Day from all of us at P/oP.

Photo Credit: cecilia-par-102886-unsplash

Significance of Poppies / Memorial Day

Memorial Day is often seen as the start of summer.

People make plans for barbecues, picnics and perhaps head to the beach.

In our varied communities people still honor the true meaning behind the holiday.

Memorial Day is a day to honor the men and women who died while serving in the U.S. military.  According to the U.S. Department of Veterans Affairs, Memorial Day started out in 1868 as “Decoration Day” and was observed on May 30.  It is believed that date was chosen because flowers would be in bloom all over the country,” according to the website, VA.gov

Flowers are an important symbol of Memorial Day. 

Many people leave flowers on the graves of fallen veterans. And one flower, in particular, has come to represent the somber holiday.

The poppy is officially recognized as a symbol of remembrance.

The Memorial Day we celebrate today was merged with the wearing of poppies in 1915 after the publication of the poem,  In Flander’s Field, by Lt. Colonel John McCrae, following the second battle of Ypres.

Pilates of Pasadena staff thank all of our military personnel and veterans for their service to our country.

A copy of the poem can be found at the end of this blog.

Photo Credit: laurentiu-iordache-568420-unsplash.jpg

In Flander’s Field

By Lt. Col. John McCrae, 1915

In Flanders fields the poppies blow

Between the crosses, row on row

That mark our place; and in the sky

The larks, still bravely singing, fly,

Scarce heard amid the guns below.

 

We are the dead. Short days ago

We lived, felt dawn, saw sunset glow.,

Loved, and were loved, and now we lie

In Flanders fields

 

Take up our quarrel with the foe

To you from failing hands we throw

The torch; be yours to hold it high

If ye break faith with us who die

We shall not sleep, though poppies grow

In Flanders fields

 

Say Hello to H2O

When you're heading off to pilates, yoga, or any other exercise class, it's always important to hydrate so you can stay energized and have your best workout.

Photo by rawpixel on Unsplash

Electrolyte-loaded athletic drinks can be a source of unnecessary calories, so drinking water is usually best until you're exercising for more than one hour.

At that point, feel free to go for regular Gatorade-type drinks which can give you a beneficial replenishment boost.

Do you have a favorite athletic drink..share with us in our comment section below.

Thinking about starting Pilates?

No matter how uncoordinated you might think you are, or how insecure about your age and body…All of that is about to change with Pilates.

Doing Pilates properly is about awareness of the tempo and flow of the routine and how one movement blends into the next.

How badly do you want to do this?

  • You’ll be developing and strengthening your “powerhouse” abdominal core to support everything you do.

  • You will be keenly aware of the parts of your body that are weak and need to become more flexible.

  • You will also notice a vast improvement in your overall sense of well-being.

  • You’ll feel rejuvenated after only your first workout.

The more you want to do Pilates, the greater and more satisfying your experience will be.

Let’s do it!

Intro Offer: 3 private, 55-minute introductory sessions: $200

This set of 3 classes introduces first time clients to the art of Pilates.  Build core strength and learn the beginning moves you'll need to master this timeless exercise.

POLESTAR PILATES COMPREHENSIVE TEACHER TRAINING

POLESTAR PILATES

IMPACTING GLOBAL WELL BEING THROUGH EDUCATION AND PRACTICE


Polestar Pilates is dedicated to making Pilates accessible to everyone.

Since 1992, our curriculum has been shaped by concepts from biomechanics, motor learning, communication skills, current research to enhance the work of Joseph Pilates. We seek to encourage and challenge our educators and students to reach their goals in life, health and movement.

Join us for our Comprehensive Pilates Teacher Training and become a certified Pilates Instructor with Polestar. This certificate is recognized and supported by the Pilates Method Alliance PMA



POLESTAR

noun | pole’star | \ˈpōlˌstär \

Astronomy: The Polestar, or North Star, is a star of the second magnitude situated close to the north pole of the heavens in the constellation Ursa Minor; the outermost star in the handle of the Little Dipper.

a : a directing principle : guide

b : a center of attraction


PILATES

noun | piˈla’tes | \ piˈlätēz \

A mind-body exercise that provides daily conditioning, promotes whole body health and develops mental awareness to optimize your personal performance.

Origin,1960s: named after German physical fitness specialist

Joseph Pilates (1880-1967), who devised the system.


Saturday, April 4, 2020 at 8:00 AM – 5:00 PM

For Tickets go to: store-us.polestarpilates.com/pasadena

Hosted by: Polestar Pilates International: polestarpilates.com/Pasadena and Pilates of Pasadena: info@pilatesofpasadena.com

For additional questions contact: Mirko at me@mirkofitfoodie.com

Source: store-us.polestarpilates.com/pasadena

BACK BY POPULAR DEMAND Another Pilates Mat Class with Mirko


Mirko is ready for the New Year with Mat classes

let’s keep the fitness momentum going

Mirko will lead another challenging 60-minute Pilates Mat class.


Space is limited - reserve your space ASAP and grab your **mat!

Sunday January 12, 2020

9:00am

$20

**Bring a mat if you have one. If you do not have a mat, we have plenty to go around.

RSVP to info@pilatesofpasadena.com or log on to Acuity Scheduling or,

Call or Text 626-765-6500 to reserve a spot.

follow us on Instagram @pilatesofpasadena and Mirko @mirkofitfoodie