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.

Photo by_ alex-block-597468-unsplash.jpg

Photo by_ alex-block-597468-unsplash.jpg

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

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.

Garbanzo Bean Health Benefits

With origins in the Middle East, garbanzo beans have become a global food – the most popular of all legumes, according to the University of Arizona.

Whether you toss them into salads, process them into hummus, or roast them as snacks, garbanzo beans (chickpeas) make a smart addition to your diet no matter what your age, They are great for kids lunches too!

For vegetarians and those trying to eat less meat, garbanzo beans supply lean protein, including the essential amino acids needed for muscle building and maintenance.

These hearty beans provide a wealth of nutrients that support good health.

Try P/oP’s favorite recipe below for

Garbanzo Bean ‘Tuna Salad’ style

Photo by Deryn Macey on Unsplash

Vegan Garbanzo Bean Salad, Tuna Salad style

What you’ll need:

Garbanzo beans, 1 -24oz can or 2 -14oz cans, rinsed and drained

2 Celery stalks, diced

3 Persian Cucumbers, diced

2 Green Onions, chopped

2 Cups Cherry Tomatoes, sliced in half

1tsp Dill weed, dried or fresh, add more to taste as needed

4  Tbsp Vegan Mayo or regular mayo

3 Tbsp Mustard, regular, Dijon or Brown (your choice or mix & match)

2 tsp Rice Vinegar

In a large bowl add the drained garbanzo beans and mash with a fork leaving the mixture slightly chunky to resemble tuna chunks.  Add all the remaining ingredients and stir well to incorporate ingredients.

Add salt & pepper to taste as needed. Serve with Pita bread, sandwich style or scoop over a bed of chopped kale or mixed greens.  We love adding avocado chunks too.

ENJOY!

VOTE P/oP for Best Pilates Studio 2019!

Please take the time to vote for you favorite Pilates Studio.  ( hint.. hint..)

Don’t forget to also vote for your favorite coffee houses, restaurants, etc.. Any businesses you support would appreciate your vote of confidence.

You can vote online at https://www.pasadenaweekly.com

Or if you prefer you can cast your vote at our studio, we have printed forms for your convenience.

If you missed our blog on Friday with Abby Hanson and her upcoming class with the Yamuna Balls please go on the website and check out further information. Abby is now available for private Yamuna sessions. Look for group classes coming in September.

August and September tend to be the hottest months here in Southern California just a  reminder to stay HYDRATED and use lots of sunscreen if you will be outdoors.


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Is Your Workout Working

July marks the mid-year point that causes us to pause and reevaluate our workout commitments.

Are you where you want to be?

Here are some tips  to help you stay motivated to rethink and  make it through your workouts.

  • Think back on why you started in the first place and the results you wanted

  • Ask yourself if you really want to start all over again because you slacked off on your workouts.

  • Ask yourself if you’ll regret in any way not working out. Feeling good about what you do is important.

  • Try a variety of workouts to achieve results and avoid boredom.

  • Take Group fitness classes to keep motivated. Look forward to seeing the other participants and instructor. The energy of the group can keep you going in the moments that you want to quit.

Photo by Geert Pieters on Unsplash

Tell us how do you stay motivated to exercise and how do you  make it through tough workouts?

 

Diamond Down

Pilates Exercise Tips for Strong and Healthy Shoulders

  • Have you ever injured your arms and shoulders?

  • Do carry stress and tension in your neck, upper back?

  • Do you ever notice your shoulders hiked up around your ears?


    It’s not surprising that so many people these days experience one, or all of these shoulder issues.  To maintain our erect human posture we have two options – good core support, or overuse of our arms and shoulders to try and hold us up!

Think of it this way…  You are either like a coat on a hook (shoulders up), or a circus tent with a tall pole up the center and the edges sloping down (core support & shoulders down).  Being like a coat on a hook means lots of neck and shoulder tension.  You might experience more headaches, or be prone to shoulder injuries and rotator cuff problems.  The good news, things can change quickly with the right body awareness, exercises, and improving your posture.

So the first important tip for strong healthy shoulders is to strengthen your core.

  •  The stronger your abs and back are to help keep you sitting and standing with tall posture (like a circus tent) the more your shoulders can relax.

  • But just relaxing your shoulders may not be enough.  Some active work to pull them down away from your ears may be necessary.  One of my favorite cues for strengthening the lower trapezius muscles (the muscles that help to pull the shoulders down) is “Diamond Down.”

The Trapezius

muscle is a broad diamond shaped muscle that has fibers running in three different directions. The upper fibers elevate the shoulders. Middle fibers assist in pulling the shoulder blades together, and the lower fibers draw the shoulder blades down.

Generally speaking, the weakest and most important action for shoulder support and stability is the downward action of the Trapezius, thus my cue of “Diamond Down” when preparing to do any exercise that involves using the shoulders and arms.

Benefits of Strengthening the Lower Trapezius Muscle with “Diamond Down”

  • It places the shoulder joint in a more optimal place for movement of the shoulder and arm during exercise.  Better movement improves strength and flexibility and reduces risk of injury.

  • It provides the counter-leverage  necessary to lengthen and open joint space for the upper thoracic spine, neck and head, which means improved posture and upper spine mobility.

Tips for Practicing “Diamond Down”

  1. Start Standing with good posture and core support.  The upper spine should be slightly curved in its natural position so that the shoulder blades can lay flat on the back.  Just let the arms hang by your sides.

  2. Inhale breathing into the back to lift the ribcage and lengthen the spine, Exhale and from the bottom tips of the shoulder blades and draw the “Diamond Down” gently pulling the shoulder blades down towards the back of your waist.

  3. Repeat this three times,  lifting the spine higher, and deepening the “Diamond Down” contraction. Then release.  Repeat your “Diamond Down” exercise 3-5 times as a warm-up exercise before any other Pilates or gym exercises.  Or do it as a stand-alone exercise a couple of times throughout your day to remind you to keep your shoulders away from your ears!

What to Watch For

  • Be sure as the shoulder blades only pull down, that they don’t pinch together, but stay flat on the ribcage.

  • Watch your posture, allow the blades to move, and keep the rest of the body still.

  • Make sure the lower abdominals are lifting for core support and remain lifted while you draw your “Diamond” down.

Get More Core

Good Pilates exercise techniques makes a healthy body.  If you have a weak core, chances are your shoulders like to be hiked up around your ears.  With a strong center it’s much easier to improve shoulder mechanics, reduce joint pain, and maximize your Pilates workouts.  Doing the right exercises to strengthen your abdominals and back, along with practicing your “Diamond” down shoulder blade cue and you’ll be off to a great start for developing strong and healthy arms and shoulders with any and all of the exercises you do.

 

 © MMVIII-MMXIII, Aliesa George and Centerworks©. Used by Permission. Originally posted on Centerworks.com.

 

Source: http://www.centerworks.com/pilates-exercis...