“Forever Young” is the title of a new book by Mark Hyman, MD. While this author is a new find for me, you might already have heard of him. He has written many books including 14 New York Times bestsellers!
The direction science is going is fascinating. The combination of biology and technology and the things they expect to be able to do in 10 years is mind-blowing and sounds like something out of science fiction.
But you don’t have to wait for new inventions.
There are important things you can do now to invest in yourself and in your health.
As you might have guessed, exercise and nutrition play a vital role.
If you would like to learn the “#1 Hack To Stop Aging”, here is a video by Dr. Hyman discussing his new book. The story about the 95 year old who walks 5 miles a day is especially inspiring!
And here is a longer interview with Dr. Hyman where he talks about “metabolic flexibility” (my favorite new term) and he shares his smoothie recipe from the book!
This is a full month and here are a couple of events that are coming up:
February is American Heart Month and this Friday, February 3 is National Wear Red Day®! For more information on heart health, please check out the NIH. Most importantly, take care of yourself and the ones you love by practicing self-care for your heart.
In addition, February 22 is World Encephalitis Day. If you would like to get involved, here are some ways you can show your support.
Happy Valentine’s to you and yours! Wishing you much love and joy!
Now onto today’s featured article…
For the Love of Pilates
It’s been said that Joe was a genius. The equipment especially highlighted his brilliance. He was known to invent equipment for clients with specific needs.
Pilates’ creativity and spirit of invention lives on today. His innovative ideas sparked other thinkers and inventors who created their own pieces of equipment. Joe’s work carries on in new and exciting ways.
Whether to help a specific student with a need or to adapt to the environment when traditional equipment wasn’t available, here are three newer pieces of equipment that have been developed for the love of Pilates!
If you’ve ever rested your spine on the warmed columns of the SS, then you know the bliss. Created by Marie-Jose Blom, the SS is the main star in the full system which includes the arch tubbies, globe, cervical head disc, sacral wedges, and posture pillow.
Developed by longtime student of Pilates, Ron Fletcher came up with the towel. It was created out of necessity, working with what he had at his disposal.
When Mr. Fletcher would teach classes at his California studio, he noticed students were having trouble moving their arms evenly. One arm would be higher and the other arm would be lower etc.
So he grabbed a towel to give the students a visual aid to help them see their arms were uneven as they moved. That’s how the Fletcher Towel was born. I think Mr. Pilates would appreciate the ingenuity of making use of what was on hand.
Similar to Joe’s equipment that can look like a rack out of the middle ages, the CoreAlign® is a large, interesting, even intimidating looking piece of equipment! I suspect it would meet with Joe’s approval;) And this equipment delivers on its name – to get the core aligned!
Developed by physical therapist Jonathan Hoffman and produced by Balanced Body equipment manufacturer, the CoreAlign® is two moveable platforms (like the carriage on the reformer but smaller) with elastic resistance tubes that act like springs and a tall ladder to hold. As you might imagine there are a multitude of exercises that can be performed in different positions on the CoreAlign®.
So there you have it – just a few of the many inventions that have been created for the love of Pilates!
Now I’m curious – if you could invent a piece of equipment, what would that be?
Just respond in the comments if you have an idea you would like to share.
Ever dream of flying like Superman over beautiful snow-capped mountains in the Alps. Well, with the hottest fitness tech trends for 2023 now you can.
Though fitness tech using virtual reality has been out for a couple of years, it is no longer just the domain of techies and geeks but becoming mainstream.
Facebook Meta has manufactured their Meta Quest 2 which you can use for gaming, watching movies and… working out.
ICAROS Pro, a German company, has designed a machine for therapeutic settings. It is a piece of workout equipment where you are on your tummy with legs and arms resting on movable pieces. As you wear the Virtual goggles, you are moving and working out on the equipment. “Combining fitness with virtual reality.”
One particularly interesting bit of tech is for Basketball lovers. It’s called Dribbleup and it’s “gamified virtual training”. It’s geared more toward kids and is a subscription model. But what is really interesting about this is not only the gaming virtual training but the use artificial intelligence (AI) with it as well.
Similar to some of the AI Fitness technology discussed in last Years Fitness Trends Newsletter, Dribbleup monitors the quick hand motion of the participant and gives feedback so the player can improve their speed and also the use of their non-dominant hand.
Please note in the last couple of months since writing this article, technology moves so fast that Dribbleup has already expanded their offering to include Smart Soccer, Boxing, Strength Ball and more!
On the topic of fitness tech, there is a fitness tracker worth mentioning as it takes a slightly different approach. It’s called the Oura. Rather than a watch it is a ring. It monitors sleep, heart, activities and recovery. While the tech and experts behind the Oura are top-notch, it looks like a piece of jewelry rather than a fitness tracker. You can look sleek and stylish while staying healthy.
Though there are many fitness trends and tech pieces out there, this is a short list of some of the most interesting developments. Hope you find this whole new (virtual) world fascinating.
Wishing you good health and blessing in 2023 and beyond!
“The whole country, the whole world, should be doing my exercises. They’d be happier” Joseph Pilates
In developing his method, Joseph Pilates’ goal wasn’t just to make people strong physically. He wanted people whole and at their best in every way – body, mind and spirit. He believed that if everyone practiced his method that they would not only be stronger, they would also be happier. The goal wasn’t just about six-pack abs, but joy and fulfillment.
He thought if people were happier the world would be a better place. A little Pilates practice might lead to world peace? Or so Mr. Pilates believed. An idealist, a dreamer and visionary, Mr. Pilates wanted the full development of each individual and the proper development for the planet.
As you carve you some time for self-care through the holiday season and through out the year, may you experience all the benefits Pilates has to offer – body, mind and spirit! May you find yourself strengthen and refreshed – even a little happier! May you have peace and joy and may that overflow to those closest to you.
Wishing you and your loved ones a blessed, beautiful season!
“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.
