Berries are an incredible food, rich in nutrients for our brain, our digestion, and they’re disease-preventative.
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Importance of Balance
Photo by Daniel Garcia on Unsplash
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.
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Tell us how do you stay motivated to exercise and how do you make it through tough workouts?
Walking = Brain Power
Did you know…..
By walking more that 4,000 steps a day, adults aged 60 and older can improve both attention and mental skills, according to a study in the Journal of Alzheimer’s Disease (2017; doi:10.3233/JAD-170586)
IDEA Fitness Journal, April 2018Brain Fitness
Principles of Pilates
Concentration is one of the six basic principles of the Pilates technique, reflected in Joseph Pilates’ favorite quotation from the poet Schiller, “ It is the mind itself that builds the body.”
The other basic principles are breathing, control, centering, flowing movement, and precision. Because the exercises are so controlled they are very safe and the technique is perfect for any age.
Pilates is the technique that allows you to get to know your own body.
As you work through the exercises with your instructor your posture improves, your muscles become more toned, and joints more mobile, and your body shape will become more balanced.
Best of all, your Pilates body will spill over into your everyday life, so even the most route of activities – sitting, waking, or standing – will become infused with balance and grace.
Tuesday Tip
Eat Avocados
For dry skin, incorporate more avocados into your diet. They're rich in monounsaturated fat and vitamin E, both of which promote healthy skin.
Try them on salads and sandwiches, and even in smoothies.
Tell is your favorite way to eat avocados in our comment section!
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Wunda Chair Benefits
P/oP Wunda Chair Benefits
One may assume that the Wunda chair got its name because it works wonders.
At P/oP we believe that it does!
The Wunda chair is often used for simple strength and balance exercises or for a medium to advanced range workout.
** Enjoy these benefits from a Wunda Chair routine:
Stretching on the Wunda chair helps increase your range of motion, improve your flexibility and decrease tension in your whole body.
Wunda chair exercises using the feet help strengthen the legs and ankles while also working your core.
The Wunda chair can help you build strength in your arms and chest.
Specific moves on the Wunda chair offer an intense, challenging workout for your core abdominal area.
A Wunda chair class is a great addition to your exercise routine.
**check with your pilates instructor about adding the chair to your routine
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
Finally Friday ...
"In 10 sessions you'll feel the difference, in 20 you'll see the difference, and in 30 you'll have a new body"
~ Joseph Pilates
Importance of Balance
Photo by Daniel Garcia on Unsplash
Foot Health: Don't Tiptoe Around its Importance →
We all know how to keep our biceps in shape, but few of us know how to keep feet and toes in good condition.
They take significant abuse from the hours we spend on our feet each day.
The American Podiatric Medical Association (APMA) considers your feet a marvel of engineering. Together, your two feet contain more than 50 bones, accounting for about one-fourth of all the bones in your body. And somehow they also make room for more than 60 joints and 200 muscles, tendons, and ligaments that hold them together and help them move.
The American Orthopaedic Foot & Ankle Society recommends doing these simple exercises to strengthen toes and prevent foot discomfort.
All shoe wearers will benefit from these exercises.
Toe raise, point and curl:
Hold each position for five seconds and repeat 10 times. Great if you suffer from toe cramps.
Golf ball roll:
Roll a golf ball under the ball of the foot for two minutes.
This is a great massage for the bottom of the foot and is recommended for people
with plantar fasciitis (heel pain), arch strain or foot cramps.
Towel curls
Place a small towel on the floor and curl it toward you using only your toes.
You can increase the resistance by putting a weight on the end of the towel.
Relax and repeat this exercise five times.
Try these exercises recommendations the next time your feet cry mutiny.
You’ll soon be stepping lively again!
For more information on foot health go to: http://www.aofas.org/footcaremd/.aspx
Tuesday Tip
Drink Green Tea
Hot or iced, green tea can help rev up your workout.
Its catechins, antioxidants, and caffeine help increase the metabolic generation of heat.
Drink a cup about 10 minutes before exercising.
Tuesday Tip
People may be less prone to high blood pressure with a Potassium rich diet...
Eat Bananas
Besides reducing sodium and taking other heart-healthy steps, eat potassium-packed picks such as bananas, cantaloupe, and oranges.
Tell us your favorite combos of potassium rich foods in our comment section!
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Wisdom Wednesday
"Only those who will risk going too far can possibly find out how far one can go."
- T. S. Eliot
Satoko Izumi-Espinosa, Instructor
Yamuna Body Rolling is coming to P/oP
Our very own Pilates Instructor Abby Hanson
has recently been certified in Yamuna and will be teaching classes here at Pilates of Pasadena.
What is Yamuna Body Rolling?
YBR is a ball rolling therapy that combines the release of massage with the strengthening and toning of exercise, providing an effortless workout and a deep stretch.
The balls apply traction that frees up connective tissue, reeducates muscles, stimulates bones, and leads to fully releasing negative holding patterns in the body.
YBR heals deep body problems at the same time that help you get in shape. In the traditional class format YBR uses balls to lengthen muscle, stimulate bone and open up joints for a healthier more sustainable happy body.
If you have ever used a foam roller for self healing, think about how much more specific you can get with a ball! The balls also offer a different density than the foam rollers and many people find them to be more effective for release technique.
Private lessons can also accomplish deep tissue release and can be personalized to target habitual body patterns.
Its fun and compliments the Pilates traditional program.
Please look for classes in June. Private lessons will also be available.
To find out more about Abby Hanson Click on Our Story or go to go to www.pilatesofpasadena.com/ourstory/
This Mat Class is Not to be Missed....
Mat Class presented
by
Meredith Rogers, visiting Faculty BASI Sr. Instructor
Sunday, May 6, 2018
9am - 11am
Open to everyone!
(75 minute class with a Q & A) - $40
11:30am - 4:30pm Private sessions, $110 (SOLD OUT), 1 group class $40
Location:
990 South Arroyo Parkway
Pasadena, CA 91105
626-765-6500
www.pilatesofpasadena.com
We hope you will take advantage of this top-notch Pilates line up and join us!
Quick Balance Test
To evaluate your own balance...
Stand up and imagine you're going to walk forward on a straight line, placing one foot directly in front of the other so that the heel of your front foot touches the toes of your back foot.
Keep both feet flat on the floor.
Hold that position and close your eyes.
If you can maintain your balance for 30 seconds, you are doing pretty well. Congrats!
If you are wobbling just about as soon as you close your eyes—or before—your balance is poor.
If you did not perform as well as you thought you should, it's OK.
Let’s work on this together!
Join P/oP on Sunday at 9:30 am for Dorothy's
Sculpt, Tone and Balance group class with props.
Text 626-818-0241 or Email info@pilatesofpasadena.com to reserve a spot.
Sculpt, Tone and Balance Class: $20
Exciting New Mat Class Coming to Pilates of Pasadena
Sunday, May 6, 2018
9am - 11pm
Mat Group Class
Presented by visiting BASI Sr. Faculty Member, Meredith Rogers
(75 minute class with a Q & A) - $40
We hope you will take advantage of this top-notch Pilates line up and join us!
To register for this Mat class:
Email info@pilatesofpasadena.com or jeanne@basifit.com
or call Jeanne King at (818) 434.9180
Please note: The 11:30am - 4:30pm $110. Private session segments, are SOLD OUT.
Sculpt, Tone and Balance Class
Join Dorothy Waterman
for a
Group Sculpt, Tone and Balance class with Props
Sunday morning ~ April 7 at 9:30am
Text 626-818-0241 or Email to reserve a spot.
Sculpt, Tone and Balance Class: $20
Dorthy Waterman, Instructor
Dorothy Waterman has been a health and fitness professional since 1991. A lifelong athlete and dancer, she finds herself most comfortable engaging in many forms of healthy activities including dance, weight lifting, biking, swimming, running and group exercise.
Dorothy has certifications in personal fitness training, Zumba, group exercise, senior fitness, Pilates, restorative yoga, and laughter yoga. She trains individuals ranging in age from 40 to 95 in healthy body movement and leads group exercise classes from Zumba to Pilates to water aerobics.
In her pursuit of personal growth and healing, Dorothy has discovered that the healing power of laughter can be nearly as effective a mood elevator as a 5k run. Plus it’s a lot easier on the joints.