Category: Health and Wellness

For the Love of Pilates

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!


1.SmartSpine (SS)


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.


2.Fletcher Towel

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.


3.CoreAlign®


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.


Peace, Love and Pilates❤️


Shannon

Fitness Tech 2023

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. 

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!

Peaceful Pilates

“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!

Merry Christmas &
Happy New Year!

Warmly,
Shannon

Practicing Gratitude And 6 Body Facts That May Surprise You!


“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 –

  1. 206 bones1
  2. over 600 muscles2
  3. 4,000 tendons3
  4. 900 ligaments4
  5. 79 organs5
  6. 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

Wishing you and your loved ones

A Happy Thanksgiving!

1https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/bones 2https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/muscles 3https://southernhillshospital.com/about/newsroom/framing-within-our-bodies 4https://southernhillshospital.com/about/newsroom/framing-within-our-bodies 5https://www.healthline.com/health/largest-organs-in-the-body 6 https://www.healthline.com/health/number-of-cells-in-body#daily-production7https://craftwrites.com/joseph-pilates-quotes/

Something Refreshing and Different

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!

Here’s to nourishing the body, mind and spirit!

Top Questions Answered:

Balance, Osteoporosis and Anniversary

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.

The 5 Exercises You Need To Be Doing!

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.

*https://health.gov/sites/default/files/2019-09/paguide.pdf

**https://health.gov/sites/default/files/2019-09/paguide.pdf p.31

***https://health.gov/sites/default/files/2019-09/paguide.pdf p.33

****https://health.gov/sites/default/files/2019-09/paguide.pdf p. 31 -32

Spring Training 2022

*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!

Good Habits Beyond the New Year

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.

*chapter 6, pages 80-90.

Artificial Intelligence in Fitness Equipment

Hottest Fitness Trends 2022

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.

Tonal 

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.

Tempo

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.

*https://www.realclearscience.com/articles/2019/07/02/your_mobile_phone_vs_apollo_11s_guidance_computer_111026.html

**https://tempo.fit

***https://www.cnet.com/health/fitness/best-mirror-workout/