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

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.

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




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?

 

Workout Motivation

Motivation Boosters can be difficult to tap into…

Try these 5 green light tactics,

now; Whatever the reason, they can help you continue or even start exercising when it feels impossible.

  1. Invest money. Money has a way of changing your perspective because no one wants to waste it. Think of it as the best kind of investment—in your health. Start small and grow into group or duet classes that are cost savings.

  2. Schedule it. Setting and maintaining a consistent exercise schedule turns it into part of your day. In other words, prioritize working out as if it were a doctor’s appointment, no skipping allowed. Just remember that it’s important to make a schedule that’s realistic and can be maintained.

  3. Add Variety. If you dread your sweat sessions, get creative and try something new. It could be that you just haven’t found your workout motivation sweet spot yet. Love cardio? Look into spinning or boxing. Want to tone, strengthen and tighten? Try a Pilates class.

  4. Workout with a Partner. Working out with a friend creates accountability—it’s harder to bail when you know you’ll be letting someone else down by not showing up. Bonus: research has shown that exercising with a partner can push you to work harder during the sweat session, and it’s bound to be way more fun, too.

  5. Treat yourself (post-workout). Choose something to serve as a reward after working out (skip the ice cream). Think along the lines of a warm shower followed by a great face mask, or bigger treats for hitting specific goals.Think of something that really resonates with you, personally, that makes you proud of keeping your focus and working towards those bigger health and fitness goals.

Featured Photo by Paweł Czerwiński on Unsplash

Duet Sessions

Duets are more individualized attention than a class but the fun of having a buddy, duets are an economical way to get a lot of personal feedback on your Pilates practice.

Having a partner is not only fun but also helps to keep your practice on track!

If you don't have a partner in mind, contact your instructor or our front desk for help in finding one. We always keep a list of clients looking for duet partners.

Real Pilates, Real People, Real Stories

Throughout the years we've heard people tell us how the benefits of Pilates have changed their lives - sometimes dramatically. We think you should hear them, too…

D. Parks: Pasadena, CA

I’ve seen a wonderful change in how my body moves since I started Pilates. Over the years my workouts consisted of walking and my yoga practice  but I have never been athletically inclined. But now I’ve seen a major increase in the coordination of my body – Pilates has improved my posture and basically changed my muscle structure.

When people ask me why I do Pilates I tell them that it’s a great way to build toned muscles with little to no impact on your body. You can even get some cardio exercise with no joint impact. In addition, I’ve never had a dull class. There are so many exercise and so much variations – its just always fun.  And, I love how I feel after a class! Thanks Maria!

How has Pilates changed your life? Share your success story…We’d love to hear from you on our comment section or email us at info@pilatesofpasadena.com.

 


 

P/oP Couples Who Sweat Together, Stay Together!

P/oP has couples rocking their cores every week. Book a date with your loved one today and stay together

Sarah and Dan Rothenberg work out every Friday afternoon with Maria

Sarah and Dan Rothenberg work out every Friday afternoon with Maria

We currently have available openings for these semi-private sessions with great instructors! Any level is welcome, everything we do is tailored to your personal abilities.

Pilates of Pasadena has so much to offer;  private classes where you get one-on-one instruction, semi-private group classes, or classes of two people working on a common goal. Let us know what you're interested in, and we will put you in the right group!

Whatever your preference, we will find a style and instructor that fits your needs.

Get started now!

 

 

Source: https://mail.google.com/mail/u/0/?tab=wm#i...

Spring Into Action

Tuesday Jump Class with Toni at noon

Get your heart rate going and get ready to move.

Jump boards and trampolines attached to reformers transform your Pilates workout into a jumping cardio workout. Jumping horizontally against the springs, rather than fighting gravity, provides low impact to joints while using your core to stabilize the body.

This is a 40-minute class. $25.00

TO BOOK CLASS GO to:pilatesofpasadena.com/book-classes

Wednesday Tips

For Side Kick Front/Back Series...Imagine, stacked coffee cups...

Lie on your side with your elbow, shoulder, midback and buttocks aligned with the back edge of your mat.Think shoulder over shoulder, hip over hip.

Lift your top leg to hip height and turn it out ever so slightly from the hip. Inhale, pressing your navel deep into your spine.

Swing your leg to the front and pulse it twice (like two small kicks) as far forward as it will so without rocking forward in your hips or scrunching your waist.

To stabilize your shoulders, imagine balancing stacked coffee cups on your shoulder and do not rattle the cups as you go.

Exhale as you swing your leg back, reaching for the back corner of the room. Watch those cups.

Repeat 10 times

Photo by: nathan-dumlao-432134-unsplash.jpg