Wow, it’s been six years since starting the Newsletter and blog! The website now has 81 articles on over 20 different Pilates, Yamuna and health and wellness 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…
Have even more exciting articles planned for you, but if there is a topic that has yet to be addressed or a burning questions you have, please let me know. Happy to cover it in a future issue. Just leave a comment below to share your ideas.
Can you believe it’s been five years since starting the blog and newsletter! You can find a host of topics on the website related to Pilates, Yamuna and health and wellness. To celebrate, here are a couple of posts that highlight strength building.
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.
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.
*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!
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.
A little magic is definitely called for in 2020! As this historic year comes to a close, it’s not too late for new possibilities. Maybe this season will be a bit more meaningful than the past hustle and bustle. Even if festivities take a unique or distanced approach, I hope you enjoy more of what matters.
Continuing the series “Pilates Equipment for Home”, this edition covers the Magic Circle, of course! Probably not the magic you were looking for (but somehow so 2020:)
Magic Circles
A little history, using what was available at the time, Joseph Pilates fashioned the first magic circle from the metal ring you would find on a barrel of beer! Closest to the original design, the “Spring Circles” from Balanced Body increase resistance depending on the number of metal rings. The lightest resistance circle is actually two rings of metal. The average magic circle is comprised of 3 rings and the heaviest is 4.
Similar to the classical Magic Circle, the Flex Ring Toner® is encased in rubber ensuring there are no potential sharp edges and making it rust proof.
The main distinguishing feature for the Ultra-Fit Circle® is that there are also handles on the inside of the ring and not just the outside. There is a mini and regular sized Ultra-Fit Circle®. The mini is for beginners and for those with a smaller upper body frame and the regular is for those with more practice and/or broader shoulders.
The Fitness Circle® Pro has latex free handles. The Fitness Circle® Lite is made of Fiberglass and the Fitness Circle® Flex is made with plastic.
Thankfully, Magic Circles are more widely available today than in the past (and don’t have to be made from barrels of beer!) Circles can commonly be found in the fitness section of many stores and on Amazon from a variety of manufactures.
In the last newsletter, we had a ball covering toning, fitness and Yamuna® balls. In this issue, we’ll keep it straight and discuss linear rather than round props. Specifically, we’ll focus on Thera-Bands®, the Stretch Out Strap® and Fletcher® towel.
Thera-Bands® offer resistance and can be used to strengthen the upper or lower body, as some of you know from having literally been tied up during a class! 🙂 It is helpful to realize that different manufacturers have different color coding to denote the resistance level, but there does not seem to be a universal color coding system. For example, a “yellow” Thera-Band® from Balanced Body® and OPTP® is the lightest resistance, but from Merrithew® it is regular strength.
Tip: Check the resistance level from the manufacturer to make sure you are getting the right level for you. It should either say light, medium or heavy or have a chart with the resistance levels.
It is helpful to realize the length and width also varies between manufacturers. Some manufactures make the bands 5 ft and others 8 ft long. Some bands are wide and others more narrow. If you want to do foot exercises, you’ll need a wide band to cover the ball of the foot and toes (as pictured at the top).
Thera-Band®:
Sets:
This is a good standard set and commonly used in Physical Therapy. They have a light to regular strength set and then another set with heavy and extra heavy bands. Please note though these bands do contain latex.
If you would like to order just one Thera-Band, you can order a light, medium or heavy from Balanced Body®. The two extra heavy strengths are not available as a regular length band but sold in yards/bulk only.
This is a non-latex, environmentally friendly option! As I’ve mentioned, international shipping can sometimes be an issue as Merrithew® is based in Canada, but these Flex-Bands® are great. The length and width on these bands are a good fit for most exercises. The width on this band covers most feet for foot exercises. Light Regular Strength Extra Strength
Stretch Out Strap®:
The Stretch Out Strap® is similar to the Thera-Band® in that it can be used for upper or lower body exercises, but obviously the strap doesn’t have the elasticity of the band. While there are not different levels of resistance like the Thera-Band®, the strap offers isometric resistance and support. As the Stretch Out Strap® name implies, the strap is great for stretching. Where a band doesn’t necessarily hold the weight of the leg in a hamstring stretch very well, the strap will assist better in such stretches as it offers support without any give.
The loops on the strap are helpful not only with stretching and gauging the right level for you, but also for the grip. For those with arthritis in the hands holding something thin like a band or plain strap may not be ideal. But with the Stretch Out Strap® or similar equipment, hands can slide through the loops. Rather than grasping, an open hand can be used through the loops instead, making upper body strengthening and stretching more accessible.
Special Note: Staying in the Pilates lane and trying to keep the newsletter concise, yoga straps have not been covered. Did want to give them a brief mention though as these straps can be useful in Pilates, Physical Therapy and of course, yoga. Yoga straps can frequently be found in the fitness section of many stores and online at Amazon etc. The Stretch Out Strap® obviously has the loops and yoga straps generally do not. Yoga straps often do have a sort of buckle which could be used to create a loop.
Fletcher Towel®:
Developed by first generation Pilates teacher, Ron Fletcher, the braided design serves a purpose. The braid places the fabric on a slight diagonal, so it has a little give, similar to the Thera-Band®, but as it is fabric, it stops like the Stretch Out Strap®. Before the braid was created, a rolled up towel was used to achieve this effect. Where a Thera-Band® offers different levels of resistance, the Fletcher® Towel meets the students where they are at. Whatever strength the student has to pull on the towel, that is the resistance he or she will get out of it. As students get stronger, the Fletcher® towel continues to match their strength. In addition, as the Fletcher® Towel is thicker, this makes it a little easier to grasp than a Thera-Band® or Stretch Out Strap®. Most people think the red Fletcher® towel is just a cute accessory, like a scarf, but the stylish braid actually has a function.
Hope this article helps you “keep it all straight” between the various Thera-Bands®, straps and even towels out there. Most of all, hope you continue to be centered and strong.
Keep Calm and Stay Aligned,
Shannon
As a reminder, this series is concentrated on equipment pieces that are accessible for home both financially and physically (easily fit into a small space). Since Pilates and other reputable manufacturers’ may not be as commonly known, this series will direct you to recognized names in the industry, but similar products may be found on Amazon or through other retailers. This is not an endorsement of any particular company or product.
