“Movement should be approached like life – with enthusiasm, joy and gratitude – for movement is life, and life is movement, and we get out of it what we put into it.”
~ Ron Fletcher First Generation Master Pilates Teacher
An entire day is devoted to “Thanksgiving” later this month. Rather than limiting “thanks” to one day, consider practicing gratitude every day.
To fuel inspiration – here are some interesting facts about the amazing human body…
One person is composed of –
206 bones1
over 600 muscles2
4,000 tendons3
900 ligaments4
79 organs5
30 trillion cells6
Exercise benefits the body and mind and gratitude benefits the mind and body too.
So before the Thanksgiving Holiday officially begins, you can start celebrating early and continue through the Holiday season.
As Joseph Pilates said –
“Every moment of our life can be the beginning of great things.”7
I’m going to let you in on a little secret. It’s a book that is a must have for Pilates Teachers and Exercise Professionals. If you ever wanted to discover more about human anatomy and movement in a way that has scientific insight and depth but is also easy to follow, thenAnatomy of Movement by Blandine Calais-Germain is a gem.
Though you may not have heard the name Calais-Germain before, you are in for a treat. She is a dancer turned Physical Therapist, so she has a movement and solid science background. But what makes Calais-Germain’s work so special is that she is not only able to write but also able to draw.
Calais-Germain creates her own illustrations. Between the written text and the drawings, she is able to clarify concepts that might be harder to grasp otherwise. While educating on anatomy, her book almost becomes a little work of art.
Plus, the book is practical and useful. This is not just another old anatomy textbook. Calais-Germain focuses on both anatomy and movement. If you ever wondered how certain movements impact a particular area of the body or what movements you should and should not be doing and why, then Anatomy of Movement is a great resource to find the insights and answers you are looking for.
As you probably guessed, Calais-Germain is French. She has written over half a dozen books that have been translated into multiple languages. Her books Anatomy of Movementand its’ companion Anatomy of Movement Exercises are often required reading in Pilates and other fitness and exercise Teacher Training programs.
If you would like to do a deeper dive and learn more about Anatomy, then Anatomy of Movement by Calais-Germain is a great place to start. Pilates Teachers and many other Exercise Professionals are fans of this French author.
It’s hard to believe it’s been four years since starting the Newsletter and blog. The website now has nearly 60 articles on over 20 different Pilates and Yamuna related categories. If there is something you want to look up, you have a free Pilates library at your fingertips 24/7!
You can find information on a variety of topics including…
If you have a question about Anatomy, the blog has a number of articles on the topic. To get you started, you’ll find the articles Anatomy 101 and 201 below.
Usually I stay in the Pilates fitness lane and do not swerve too much into topics like nutrition.
But with the end of summer approaching, I thought it might be fun to share some healthy recipes.
These recipes come from people that are more knowledgeable on nutrition than me. It is their lane so to speak.
The following recipes are not only healthy but also tasty! I can confirm they are delicious having made these recipes a number of times over the years. Please Enjoy:)
Red Lentil Soup
Looking for something to fill you up? Often when trying to eat healthy it seems you are hungry soon after a meal. This soup has the rare quality of being hearty and filling while light and clean all at the same time!
Anti-Inflammatory Slaw
This salad is very adaptable to suit a variety of diets and needs…
Option 1: you can eat the salad alone
Option 2: you can add tofu (for the vegan/vegetarians)
Option 3: you can add some chicken or salmon
Homemade Ginger Ale
Refreshing and light – this drink is delightful! I’ve also found it to be soothing for the tummy. You may find this has beneficial effects for you as well.
Warning: This recipe is so good that after trying the Real deal you may not be able to go back to store bought Ginger Ale!
Hope you are staying cool and beating the Texas heat!
After the last Newsletter on the 5 Exercises You Need To Be Doing, I thought it would be helpful to build on that and address two of the most common concerns that come up – balance and Osteoporosis.
If you have questions on these topics, then be sure to check out the articles below. These posts might be review for some of you and a chance to catch up for others.
Also, coming up on July 29, it is the 6 year Anniversary since starting the business! Thank you for joining me on this adventure! I appreciate you taking care of yourself through a regular practice and in turn sharing your best self with those around you and making our community and the world a brighter place!
Wishing you and your loved ones continued excellent health, joy and peace!
Many Blessings to You & Yours,
Shannon
Core Connection for Better Balance
In addition to the Abdominals, what are the other core muscles that contribute to balance? Some of the answers may surprise you. Find out here.
Pilates for Strong Bones
To learn how to build strength down to the bone and even down to a cellular level, then check out this article.
Like diet fads, there are lots of exercise trends out there. Sometimes it can be confusing to know what you need to be doing and not doing.
To help, here are the exercises that you want to focus on. If you aren’t already doing these exercises or if you’ve just recovered from a health condition or surgery, this gives you something to mindfully aim towards.
1 – Moderate to vigorous aerobic activity
*Recommended:
150 minutes (2.5 hours) of moderate activity weekly or
75 minutes (1.25 hour) of intense activity weekly or
A combination of the above
Walking 30 minutes 5 days a week would meet this goal. It’s preferable that the activity is spread throughout the week in at least 10 minute segments. You could break up that 30 minutes into 10 minute segments 3x a day or 15 minutes 2x a day. Going for a 15-20 minute walk in the morning and then parking far from an entrance or taking the stairs could help fill in the last few minutes.
Other activities, like biking, dancing, swimming could fulfill the aerobic activity requirement.
If you have chronic conditions or joint issues that have kept you from engaging in aerobic activity, don’t overdo it. You can begin in the pool or go for a walk. Go at your own pace. Start walking slowly for a few minutes every other day. The goal might be at first to just build up to a 10 minute walk without pain or discomfort. It’s ok – begin where you are. Take care of yourself and listen to your body. Your doctor and/or physical therapist can help direct you on the best approach for your unique situation.
2 – Strength
*Recommended:
Strength training 2x weekly
There is not a specific amount of time/minutes for strength training. You just want to cover all the major muscle groups and engage them more than you normally would. “…any muscle-strengthening activity counts…(including) done as part of a therapy or rehabilitation program…”**
3 – Stretch
Stretching is recommended, especially for maintaining flexibility with age.*** Again, there is not a certain amount of time recommended but it’s probably a good idea to follow the strength guideline of 2x weekly and to stretch all the major muscle groups.
4 – Balance
*Recommended:
3x or more weekly
An effective program in reducing falls is a combination of strength training for 90 minutes weekly, walking for 60 minutes weekly and incorporating balance 3 or more days weekly.****
If you are walking, strengthen training and stretching as recommended, just add a few minutes of balance exercises before or after your daily walk.
5 – Spinal extension
Though spinal extension is not on the list from Physical Activity Guidelines from the U.S Health and Human Services, it is something most people need to be doing. If you have osteoporosis concerns, spinal extension is going to be important. If you sit, spend time on a computer, cell phone or tablet, a spinal extension program is going to benefit you too.
There is not a set amount of time you need to devote to this exercise but it is something you probably want to incorporate into your workouts. It would also be good to sprinkle in a few spinal extension exercises throughout the day if you find yourself sitting for periods of time.
Summary:
The good news is that your Pilates practice can incorporate all these exercises – aerobic activity, strength, stretching, balance and spinal extension. Yes, even a little cardio (hello 100s)! A Pilates program will often have a few minutes of each exercise woven into the session. If you practice Pilates for an hour 2x a week, walk a little bit and practice some personal exercises based on your needs, you’ll be well on your way to your best health.
For a listing of events around the country and the world, please check out the schedule here.
The Lost Equipment
In honor of Pilates Day, I’m highlighting some of his inventions that are being lost to time.
You don’t see these pieces of equipment in too many studios.
You may never have even heard or seen some of this equipment before.
Though these pieces may not be well-known, you’ll be reminded of Joe’s creativity. He thought of everything! A genius ~
Breath-A-Cizer
As if there weren’t enough breathing exercises in Pilates already, Joe invented a gadget for breathing!
You blow through a straw and try to keep the metal pinwheel at the end turning. This device alone improves breathing but it could also be combined with exercises. For example, you could perform a standing roll down and up “one vertebrae at a time” while keeping the pinwheel turning during the movement.
Oddly, this equipment seems similar to a modern day spirometer. Though there aren’t measurements on the Breath-A-Cizer, the potential for improving breathing capacity appears similar.
The head harness wraps around the head and there is a spring attached. Depending on the placement of the head in the harness, the neck muscles on the front, back or side are strengthened. That’s one way to get your head on straight!
Yes, just like it sounds! Joe invented a bed to sleep in. The bed has two angles like a wide V-shape. It’s ingenious – if you sleep on your side you wouldn’t need to put a pillow between your knees as you could rest your leg on the angle of the bed.
*Please note the preparations for this newsletter started before recent world events. While praying for peace in Ukraine, sending out this edition as scheduled. As always, I hope the information in the newsletter builds you up – body, mind and spirit.
As spring begins to blossom, this is the best time to start getting in shape for summer. Building on last months topic about Good Habits, here’s an easy program applying the 1% rule to have you ready for swimsuit season.
One of the many benefits of Pilates is that you train the whole body. But if there is an area you want to work on…whether that’s your arms, abs or legs, decide which spot you want to work on the most. Pick one area – just one and focus on that for the next three months.
Then over that time slowly (1% baby steps) begin increasing the training for that spot building up the frequency, duration and intensity.
Sample Program – Area to tone: Arms Baseline: Assuming you are practicing Pilates 2x a week. Program: Add extra arm training 1-2 minutes. Movement/Exercise: Bicep & tricep with bending and straightening the elbows. 10 reps for the biceps and 10 reps for the triceps. Resistance: 1 pound (lb) weight or light theraband.
Frequency: Add the extra arm exercises 1 day a week. Then the next week practice the arm exercises 2 days that week…and so on. By the end of month you are training your arms almost everyday – 6 days a week with your regular Pilates full workout days included.
Duration: Next try increasing the time. The easiest way is to just add reputations. If you add one repetition bicep & tricep daily Monday-Friday, by the end of the month that’s 20 reps for the biceps and 20 for the triceps. Plus with the 10 baseline that is 30 biceps and 30 triceps (or 60) total repetitions.
For variety, once you are doing 3 sets of 10 repetitions, try adding different arm movements that work the same area in a slightly different way and this will also increase the time or duration. Your baseline of 1-2 minutes has now been increased to 5-10 minutes daily extra practice for the arms.
Intensity: Move to a heavier weight or theraband. If you are doing 30 bicep curls with a 1lb weight, then use the usual 1lb weight for 29 repetitions and then try the 2 lb weight for 1 repetition. Then the next day try 2 repetitions with 2lbs and 28 with 1lb., etc. By the end of the month, you will have completely transitioned all 30 reps to the heavier weight.
This program can be applied to other areas – abs or legs.
It’s important to develop your muscles in a balanced way. So if you want toned arms, train both your biceps and triceps. This way you strengthen both sides and not overdevelop just one side.
It’s amazing how simple steps can quickly add up! While those baby steps might seem insignificant, they can lead to important gains and positive changes. Choose your spot and start your spring training!
The New Year starts with good intentions, but by February most resolutions have fallen by the wayside. Whether or not you like to set goals for the New Year, developing new good habits can be challenging.
In his book, Atomic Habits, James Clear, presents a helpful and realistic approach. Based on Mr. Clear’s insights, here are a few quick tips for developing good habits anytime of year.
– A particularly useful concept is “Habit Stacking”. Add the new habit to something you already do. For example, when you brush your teeth or after you walk the dog, do a lower body stretch. Stacking it onto another habit you already have helps the new habit stick.
– You may be relieved to hear that “Motivation is overrated; environment often matters more.”* or at least that’s the title of one of the chapters in Mr. Clear’s book. It makes sense to set your environment with cues for the new habit (healthy food in the front of the fridge). This “makes it obvious”.
– Closely tying with another step “make it easy”. Convenience is important. If the healthy food is easy to access and the unhealthy food inconvenient, this can support you in creating better eating habits and eliminating bad ones.
Developing new habits doesn’t have to be extreme. It can be in small degrees or atomic. As Mr. Clear advocates, daily improving just one percent adds up over time and changes the whole trajectory.
While New Year’s resolutions might seem grand, it’s those small incremental consistent changes that can bring about the transformation that was truly the aim in the first place.
If you want to dive deeper, here is the link to Atomic Habits by James Clear. It is an easy, interesting read. This article summarized just a few of the ideas that are in his book.
