It’s hard to believe it’s been seven years since starting the Newsletter and blog. There are nearly 100 articles on over 20 different Pilates and Yamuna related categories. If there is something you want to search, you have a free Pilates library available anytime!
The Newsletter is highlighting Anatomy this month. If you are curious and want to brush up on bones, ligaments, fascia and muscles, then you’ll enjoy the articles below.
If you like dessert, then you are in for a treat with this month’s newsletter. I have a couple of ice cream recipes for you below. They are from the website ChocolateCoveredKatie, The Healthy Dessert Blog.
I have referred to her website a number of times over the years. Here is what I like about Katie’s recipes:
1) They are simple and easy to make.
2) They are super-adaptable. Depending on your dietary needs – you can swap out the kind of milk or sweetener, etc. The recipes still turn out.
3) And they actually taste good! You would never know the recipes are healthy!
Katie has regular meal recipes too. Like this vegan quiche which is my new favorite. I have tried other vegan quiche recipes but this one is a winner.
Please enjoy the recipes below and stay cool the rest of the summer!
With Best Wishes,
Shannon
Almond milk ice cream
You don’t need an ice cream machine and you don’t even need dairy to make these recipes. Made from Almond Milk, this recipe can be adapted to create different flavors including chocolate, peanut butter, mint chocolate chip, strawberry and chocolate chip cookie dough. Enjoy!
Coconut ice cream
Made with coconut milk, you can follow the recipe as is. Or you could use this base recipe and make different variations like Chocolate, Coffee, Peanut Butter, Cookie Dough, Strawberry or Salted Caramel. Find out more here.
Hope you are looking forward to refreshing times with loved ones this summer!
As temperatures start to rise, I have a useful article below on an additional way you can stay hydrated. If you like to drink tea, you’ll definitely want to check it out.
Stay Cool this Summer!😎
Shannon
Can drinking tea help you stay hydrated?
Whether you love tea or you just want another way to stay hydrated besides water, I think you’ll enjoy this medically reviewed article from verywellhealth.com.
Fitness information can sometimes be confusing and even conflicting.
How do you know if you are doing the right workout for your body?
Are you doing too much or too little of something? Or missing something altogether?
Here is a simple guide to help you maximize your workouts.
This is based on the recommendations from the National Institute for Health (NIH) and some of my own recommendations.
I hope you find this informative and useful.
The four categories recommended by the NIH are cardio, strength, stretch and balance.*
And I like to add posture to the list.
Cardio: Aim for 150 minutes of cardiovascular activity every week. You don’t have to run a marathon. Walking can count. You could walk 30 minutes daily five days a week. Or whatever works for your schedule.
Tip to maximize: If you have knee issues, biking would be a good choice for cardio. That said, if you are concerned about osteoporosis or osteopenia, walking would be a better choice. Biking and swimming won’t benefit bone building.
Strength: Train for strength two days a week and cover the major muscle groups – chest, back, core, arms, and legs. You want the intensity to be enough that after 10-12 repetitions the muscle is fatigued.
Tip to maximize: You can use traditional weights. Or you can use therabands, isometric exercises or practice exercises with your own body weight. As your strength increases, so does the amount of weight or resistance.
Stretching: Although the frequency and duration of sessions are not specified by the NIH, stretching is recommended. Like strengthening, stretching twice weekly and covering all the major muscle groups would be a good guideline.
Tip to maximize: The best time to stretch is at the end of a workout. Your body is already warm and more pliable.
Please note: static stretching before a workout is not always advisable. You want to warmup the body particularly in movements that prepare for what you are about to do. For example, if you are about to play tennis or golf, you would want to do active motions for the shoulders, arms and spine to gently warmup and get some circulation going before playing the sport.
Balance: For older adults concerned about falling, it is recommended to practice balance exercise three or more times a week.
Tip to maximize: A combination of strengthening 90 minutes and walking 60 minutes weekly along with balance 3 or more times weekly has been shown to be an effective program in reducing falls.**
You could certainly walk more than the 60 minutes but I wanted to point out that particular program and combination of activities for those concerned about falls.
Posture: This is not included in the NIH recommendations but it’s one I recommend. Most people are aware of and have some concern about their posture. Between gravity pulling us down, age and devices that round people forward, posture is something to be mindful of.
Ron Fletcher taught that the spine is the core (like the core of an apple and the head the stem at the top).
And Joseph Pilates would say, “You are as young as your spine.”
I like to suggest doing something daily for your posture.
Tip to maximize:
Stretch your pecs.
Strengthen the upper back.
And extend your spine (as long as there is not a condition that is contraindicated).
You could get this done in a minute. Simply stretch you pecs in a doorframe for 20-30 seconds. Squeeze your shoulder blades together (hold for a few seconds) repeat 10 times. And lift your chest to the ceiling 5-10x.
Hope this “body audit” is helpful to you. One of the many benefits of Pilates is that it already incorporates a lot of these elements – strengthening, stretching, balance, posture and even cardio. Start wherever you are and build up from there.
If you have any questions, please feel free to reach out.
If you would like to do a little “spring cleaning” for the body, this month’s newsletter has a couple of articles to get you started. You can “Detox the Pilates Way” and get “Summer Ready”. Hope this gives you some inspiration for a fresh start this season!
Happy Spring,
Shannon
Detox the Pilates Way
Pilates emphasized breathing as a way to cleanse but did you know that he was also an advocate of skin brushing too?
To find out more about detoxing the Pilates way, read the article here.
Summer Ready: Simple Tips to Look and Feel Your Best
If you want to improve your energy, find out how simple habits with nutrition and sleep can help your body detox and feel your best. Learn more here.
With her permission, I’m sharing Suzanne’s story to offer some encouragement this Breast Cancer Awareness month.
She recently wrote, “I owe you big time!…You instilled in me the importance of continuing to practice and move correctly.”
Suzanne has been practicing Pilates for over 18 years now.
That foundation really helped her recently.
A mammogram earlier this year showed a few scattered calcium deposits and after biopsies, Suzanne had to have a mastectomy. Thankfully, there wasn’t anything in the lymph nodes and all cancer removed.
The incredible thing was that 6 weeks after a mastectomy she was back to class and had full range of motion!!!
Suzanne said “I think it was because I was in good shape before the surgery. And thanks to you teaching me the importance of movement everywhere will pay off in the end! So true for me.”
Suzanne is healing well and taking medication but fortunately didn’t have to have chemo or radiation.
Suzanne also said she “will keep up her Pilates practice hopefully another 18 years because as you know, when you rest you rust!”
As a cautionary tale, Suzanne strongly advises not to skip your annual mammogram. Her spots happened in less than a year.
I hope Suzanne’s story encourages you to take care of yourself with regular checkups and to stay active and keep moving! It might pay off in ways you couldn’t have expected!
