With summer just a few months away, here are a couple of articles that can help you get in shape.
The first article is on how to do a “Body Audit” so you can assess where it’s best to focus your efforts.
The next article gives some helpful anatomy to better understand the arm muscles so you can be ready for a “Sleeveless Summer”.
Cheers to your health,
Shannon
Body Audit – How to maximize your workouts
The four categories you should aim for in your workouts. Plus a bonus one. And tips how to maximize each one. From cardio to posture, get your well-rounded workout here.
Sleeveless Summer
Though the biceps get a lot of attention, they actually are not the strongest flexor of the arm.
To find out what muscle is, read the full story here.
When it comes to staying hydrated, fluids are what come to mind rather than food.
But food can actually make up to 20% of the daily requirement of water.
So if you don’t like drinking water or you are looking for a way to beat the heat while engaging in outdoor activities, here are a few of the most hydrating foods:
Cucumber
Iceberg Lettuce, Romaine and Spinach
Celery
Radishes
Tomatoes
Zucchini & Summer squash
Asparagus
Bell Peppers
Cabbage
Cauliflower
Mushrooms
Strawberries
Watermelon
Apples
Peaches
For a previous article addressing in more detail how much water you should drink, you can check it out here.
The general recommendation is to “drink when you are thirsty”.
That said aging and certain medication can impact whether you feel thirsty. So of course check with your doctor to find out what’s right for you.
In the meantime, enjoy a nice summer salad and some fresh fruit for desert.
Having juicy food is a surprising and fun way to support you in staying hydrated during hot summer days!
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!
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.
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!
