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

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

 

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.

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




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!

Get a better waistline...

Add the Mermaid to your workout!


The obliques aid in compressing the abdomen and in forward-bending. They are also the hard workers that help us in side-bending and twisting our torso.

Here is where the mermaid comes in…

pilates-widsor.blogspot

The big reason to include oblique work in your workouts is to make sure you have tone and good function in any muscle group—you want the full benefits that muscle group has to offer.

In this case, it's the side bending and twisting ability along with abdominal compression and forward bending. But let's be honest, many people want to make extra sure they get their oblique workouts in because toned obliques make for a nice waistline.

Keep in mind that the obliques work in concert with your other abdominal muscles and really all the muscles of your Pilates powerhouse—abs, back, hips, pelvic floor. It is not recommended to focus just on obliques, but rather obliques in the context of a full-body workout. We want form and function along with a waistline. Making bending and twisting exercises effective and safe to get that oblique workout.

One of the best ways to get your oblique workouts is in a balanced Pilates workout which will always feature twisting and bending exercises.

Schedule a Pilates session with our experienced instructors to help you balance your workout here and at home.

Go to: info@pilatesofpasadena.com or log on to Acuity Scheduling

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...