*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.
Imagine a computer that could analyze your movements and assess where you are vulnerable to injury. It could not only make strength training recommendations but could also actually guide you through the training, offering feedback and correction as you go. Though this may sound far-fetched, the technology is already here and the future only promises for this trend to grow.
As advances in technology are made, devices become more powerful, compact and accessible. What was available to only a privileged few, over time becomes accessible to the masses and even commonplace.
In 1969, the computer used for the Apollo 11 was large in size but had limited storage capacity. A few years later, computers would no longer be exclusive to government and large businesses but personal home computers would start to rise. And today, “the iPhone in your pocket has over 100,000 times the processing power of the computer that landed man on the moon (over) 50 years ago.”*
Similarly, fitness technology has followed this same trajectory. Decades ago, research was done on college campuses with large, clunky computers and cameras analyzing human movement. Expensive equipment was developed and used for advanced level athletes – olympic competitors, premier football or golf players.
What was once only available to a few elite athletes is now becoming like the personal home computer, something more accessible for regular, everyday people.
Fitness Trends for 2022
Many of the trends in fitness are what you might expect considering the times:
online – a trend that looks like it is here to stay for the foreseeable future. hybrid – a combination of online and in person classes as some gyms and studios reopen. walking – both for fitness as well as a change of scenery with people spending time at home. fitness trackers – a myriad of watches, apps and even smart rings. home gyms – and most unique are the “smart” home gyms…
Of all the trends, the most interesting on the horizon is the use of Artificial Intelligence (AI) in fitness technology, especially as it is combined with fitness equipment.
You may have seen the Mirror where you can stream classes. Though there are a number of new pieces of similar equipment as everyone tries to get in on this new fitness tech wave, we’ll focus on just a couple of the most advanced ones that have also added AI to “the Mirror”. (Called mirrors because you can see your reflection but technically they are not mirrors). If you haven’t already seen or heard of this type of equipment yet, you probably will soon as this trend becomes more commonplace.
Geared toward weight lifting this offers up to 200 lbs of digital resistance. What’s nice about this fitness technology is that Tonal does an initial strength assessment and then the weights are based on that assessment, and of course, it is adjusted as you gain strength.
There are multiple sensors that monitor your movement offering real-time guidance. It can sense as you fatigue and adjusts appropriately. It’s also supposed to be able to sense if you are favoring or pulling on one side more than the other.
Advertised as “The only home gym with a built in personal trainer.”** While it apparently doesn’t have a camera but uses 3D Tempo Vision™, a sensing technology. This “creates a model of your body and captures its range of motion and pace to determine the appropriate weight you should be lifting for each exercise.”***
For the sensors to work you need about 6 ft of floor space between the Tempo and where you’ll be exercising. Cues with corrections will pop up on the screen when needed to help you maintain form.
There are various weights and props neatly tucked away in a built-in cabinet underneath the Tempo.
Though a virtual fitness trainer developed from AI may sound like fantasy, it’s already here and only likely to continue to advance. Though there are a number of fitness trends for 2022, this seems like the most fascinating one to watch. Compared to putting a man on the moon, these might be small steps for technology but they are certainly making giant leaps for mankind.
Continuing the theme from last month’s newsletter about “How To Stay on Track Through the Holidays”, this month we are shifting focus from the body to the mind and spirit.
Pilates said his method is the “complete coordination of body, mind and spirit.”*
It’s all the parts working together in harmony.
As the Holidays approach, practicing self-care will support you on all levels.
When you nourish your body through nutrition and exercise, you feel better. A good workout helps you not only physically but it also clears your mind. The increased circulation from working out benefits your body and your brain. Your awareness, focus, energy and concentration improve.
A regular Pilates practice also gives a little space for yourself – a retreat, a get-away and a reset. Some peace and quiet amidst all the activities.
As you care for yourself, body & mind, you can bring the best version of yourself to life.
You can enjoy more of the activities and people you love! And they can enjoy you – your presence is the best gift!
So nurture yourself as it lifts you and those around you. Your spirit will be elevated by quality time with your loved ones and their spirits will be brightened by your light.
Wishing you a very Merry Christmas
And Happy New Year!
*Pilates, Joseph H. and William John Miller. Return to Life Through Contrology. Pilates’ Primer: The Millennium Edition. Presentation Dynamics, republished 1998, p 9.
You know that time of year – when it’s hardest to stay on course with your nutritional goals. There are temptations everywhere you turn.
You may even have a bowl of left over Halloween candy sitting on your counter right now!
To help you navigate the season and stay on course, here are a few quick, easy tips:
Make it convenient (or inconvenient)
Try placing a bowl of apples out on the table instead of candy. If something is convenient and on hand, you are more likely to reach for it – whether it is apples or M & M’s.
Conversely, try placing the junk food in harder to reach areas like in the back of the pantry or the bottom of the refrigerator. While you might still go for the goodies sometimes, it will be a lot less than if it is sitting out and you can easily grab a handful every time you walk by.
Keep it moving
After a good workout, you are generally hungry, especially for more nutritious foods. You are more likely to reach for some water and a filling meal and less likely to choose sweets. Regular exercise can help not only with weight loss but also help steer cravings in a more nourishing direction. With the momentum of a regular workout routine, there can be more motivation to eat clean and not lose the gains or break the streak after all the hard work that is put in.
3) Keep it simple
As you decorate for the Holidays, consider choosing decorations that are not food related. Hang lights rather than popcorn on the tree. And rethink the plate of cookies for Santa.
4) Choose wisely
When you shop for groceries, set yourself up for success. Have plenty of healthy, easy to prepare items that you will actually eat, ready to go. If you spend a little time prepping your meals, then you are more likely to eat what is there and stay the course.
And obviously when you shop, limit the amount of junk food items. If it’s not around at home (or in small quantities), it will make it easier to not get off track.
With the Holidays, also comes lots of festivities and those events can be more challenging to navigate. Again, being mindful and planning ahead can be helpful. For example, maybe before a party eat a meal so you avoid grazing at a buffet.
5) Plan a treat
Nourish yourself rather than starve yourself. If you deprive yourself of food, you will end up eventually overindulging and binging. Besides having healthy meals regularly to stay satiated, factor in something you love to eat. If you know you get to have a treat, it might make it easier to stay on track.
For the Holiday festivities, maybe you don’t eat much at the parties around the day, but on the actual Holiday you enjoy the meal. It is primarily meat and vegetables. And perhaps the treat comes in here – whether it is mashed potatoes, gravy and a roll or a slice of dessert. Whatever it is you love. Enjoy the Holidays, the celebration and the ones you love!
Wishing you and your loved ones a Happy Thanksgiving!
In the past, I have often recommended looking for a Pilates Method Alliance Certified Pilates Teacher (PMA-CPT) as it means this teacher has passed the bar of the only third party certification in the industry.
However, the designation PMA-CPT has changed.
The title to look for now is Nationally Certified Pilates Teacher (NCPT).
Over the last couple of years, they have not only rebranded but also made changes in the organization to separate the certifying section (National Pilates Certification Program) from the membership arm (Pilates Method Alliance).
For more information and an insider’s peek behind the scenes into the Pilates world, please read on…
There was a landmark legal case in 2000 when a Manhattan Federal Court ruled that Pilates is a generic name (like yoga or karate). It paved the way so that more first generation teachers who studied with Joesph Pilates could use the name Pilates, but it also meant anyone (whether they knew the method, the exercises or that Pilates was even a person) could say they taught Pilates.
Soon after that, the Pilates Method Alliance (PMA) was founded in 2001 as a not-for-profit professional association.* One of the primary goals of the PMA in those early years was to develop an exam to establish Pilates as a profession and protect the public.
PMA hired a professional testing company called Castle Worldwide, Inc (now owned by Scantron) to create the test. Through a long process with the help of a psychometrician (fancy word for professional test developer) and leading experts representing various branches of the Pilates tree, the PMA exam was born in 2005.
It was also in 2005 that the National Pilates Certification Program (NPCP) become “an autonomous division within the Pilates Method Alliance.”**
The PMA exam provides an outside objective standard of measurement and is the only third party exam in the industry. The National Pilates Certification Program (NPCP) even received accreditation from the National Commission for Certifying Agencies (NCCA) in 2012. The exam is “the only nationally recognized certification for the Pilates industry”.***
As the industry developed, it was only natural that the certification program (NPCP) should separate from the membership program (PMA) from which it grew out of. The PMA continues to represent its’ members and provide a professional association while the NPCP can focus on certification without any potential conflict of interest or other influences.
While the rebranding began a couple of years ago, the final transition into separate organizations was completed at the end of August 2021. It is not an easy thing to rebrand and to create two separate entities, but they have accomplished it.
Though it may take a little getting used to the new Nationally Certified Pilates Teacher (NCPT) designation, ultimately, this is all positive and demonstrates the growth of Pilates as a profession.
This September is the three year anniversary since starting the blog. There are now nearly 50 articles on 20 different Pilates related themes and growing…! You can find topics on:
It’s almost like having a little Pilates library you can access 24/7!
In addition, there is also a newsletter where more information is shared. While the blog retains the essence, sometimes a more edited version is used for the general public and safety. If you are a Pilates enthusiast and would like to learn more, you might consider signing up for the newsletter where even more insights are shared.
The topics have been chosen from things that have come up in classes and sessions over the years. The blog is meant to be a resource for you and your loved ones. If you have interest in a particular area (perhaps a muscle or condition), you have something to reference. The articles are meant to supplement and help deepen your understanding and practice. If you have a family member or friend and know some particular information would be beneficial to them, please share the relevant blog article with them.
Thank you for sharing your time, your trust and yourself! I appreciate you reading this blog. This is a Pilates library at your fingertips!
Now that the hottest time of year in Texas is here, it’s even more important to hydrate. The question of “how much water to drink” has a varied answer. Even reputable sources may have slightly different answers to this question. The reason is that everyone has different needs depending on age, height, weight, activities, conditions and medications. The weather, especially the heat, is another variable that is going to impact the amount of fluid required to remain hydrated.
With age, the research does seem to consistently indicate the need to pay attention to staying hydrated. Seniors may have a decreased sense of thirst and fluid balance is slower to be restored.* So even if you don’t feel thirsty, you might still need to consume more fluids.
Medications may need to be factored in as well. Certain medicines may act as a diuretic and cause fluid loss while other medications could cause water retention. As always, please be sure to check with your doctor about medications and the appropriate amount of water intake for you.
Height and weight also play a roll in determining how much fluid intake is needed. One frequently cited authority is the U.S. National Academies of Sciences, Engineering, and Medicine which recommends 15.5 cups daily for men and 11.5 cups for women.**
If that sounds like a lot, not to worry. This is the grand total including other beverages and food, not just water. Actually, food makes up 20% of that daily total.**
Some more good news – coffee and alcohol count toward the daily fluid intake. Because these are both diuretics, it has been a myth that they cannot be calculated in daily fluids. While you will lose some fluids with these drinks, as coffee and alcohol are liquids, the overall net is positive.*** Of course, water is going to be more beneficial than coffee, alcohol or energy drinks that are high in sugar, but it’s good to know that the cup of coffee in the morning or glass of wine in the evening can count toward the daily fluid requirement.
It’s also helpful to consume foods high in water content. Fortunately, a lot of summertime foods already meet that criteria. A nice salad made of items such as spinach, tomatoes, cucumbers or celery, or summer favorites like watermelon, strawberries and peaches are good examples of high water content food.
Activities and exercise, particularly outdoors in the heat, are naturally going to increase the amount of water consumption required to stay hydrated. Even if you are not participating in a sport and just sitting enjoying a picnic, some extra fluids are likely necessary, especially if you find yourself sweating.
While it is possible to over hydrate, it is not a common occurrence. Certain conditions related to kidneys, heart, liver or thyroid may need to moderate the amount of fluid intake.*** Again, consult with your physician for a recommendation.
Until cooler temperatures arrive, remember staying hydrated is beneficial for your health and helps you beat the heat!
This July 29th is the five year anniversary since opening the business. A lot has changed since then. While going virtual was not the plan when the studio opened, it has brought some unexpected joys – like meeting the pets. It’s cute how they know something is happening and try to participate in their own ways. Maybe showing they are more flexible (or just trying to get their humans’ attention). Pilates turns into “pawlites”.
So to celebrate the 5 year anniversary, I thought you might enjoy a video that has gone viral of a dog practicing yoga. This lady seems to have trained her canine well. Cuddle up with your furry friend and see if you can spot the “Pilates” move in this “yoga” video.
Wishing you and your loved ones (including the fur children) continued joy and good health!
