“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
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.
*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!
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!
