Have you ever taken a long trip either traveling by car, airplane, bus, train, it really doesn't matter. You have been sitting for hours and the first place your hand goes is touching your lower aching back as you first stand up after sitting for such a long time. You may ask yourself why is this? Low back pain is one of the most common complaints from many of my clents that have traveled numerous hours every year for their jobs. Despite the multitude of recovery options available, ranging from over the counter pain relievers to surgery, there is one method that has continued to prove successful. A prescribed core strengthening routine has relieved the average back pain sufferer of their pain while helping them prevent future injury also.
Strengthening programs desisgned to increase core muscle strength and endurance have been shown to effectively alleviate back injury and improve posture. It isn't so much that you need to do more back exercies at the gym, but the real key to decreasing the stress put on one's low back is to develop a corset that supports our body. here is where learning how to to Pilates exercises can help you. Pilates emphasizes movement through the use of our core muscles, those closest to the spine. Instead of performing more reps, Pilates focuses on performing fewer, more precise movements that require concentration, control and proper form. Due to its focus on devloping the core muscles as well as postural awareness, Pilates is especially successful at alleviating back pain. By integrating the trunk, pelvis, and the shoulder girdle Pilates enables you to develop a very strong core.
A Pilates workout is designed to strengthen your core stability muscles: the deep abdominal, back and pelvic floor muscles. One of the best ways to challenge these muscles is to make them stabilize the trunk under unstable conditions. Props such as a Swiss ball, Bosu, Balance Disk, a Foam Roller, and resistance bands all help to create a more challenging work out to increase the recruitment of the transverse abdominis.
Not only does Pilates help strengthen your muscles, it also emphasizes proper breathing and body awareness in addition to the core conditioning. Those who have practice Pilates have walked away noticing a greater ability to focus on their task and increased strength to take part in normal activity while maintaining good posture.
Experiencing low back pain can be frustrating. Learning some very basic movements with the Pilates method can help relieve many lower back pains.
My trainers and I would like to help you start the new year out with a very strong, pain-free back. You are invited to visit us at A Pilates Studio, located in Temecula close to the Promenade Mall. For more information please contact myself, Sandee at (951) 541-6708. May 2009 be a year of health and wellness for us all!!
Sunday, January 11, 2009
Thursday, November 27, 2008
Boosting your energy level for the Holidays
There is no one secret to having more energy; there are many!! Eating well, exercising, defending against environmental toxins, and feeling connected to others. If any one of these elements is out of balance you will keep your body from creating optimum energy.
So how can you keep holiday stress from sapping your energy? It's really all about changing how you react. Stress is one of the most debilitating things your body can go through. It overstimulates your system and ultimately sucks your energy away. But by using techniques like meditation or biofeedback, you allow stress to dissipate before it leads to fatique.
How do I eat for better energy? You need to get a good balance of lean protein, complex carbs, and healthy fats, as well as nine daily helpings of fruits and vegetables in a rainbow of colors. These antioxidant, anti-inflammatory foods provide the nutrients you need to make energy.
Why is protecting yourself from environmental toxins essential for energy? When the liver has to work hard to detoxify, it takes alot of energy from the body. In addition to eating organic whenever possible, choose as many natural materials at home and work as you can; for example, natural fiber carpets and carpet backing ( such as wool or jute) with glue-free installation techniques, natural fiber window treatments and upholstrey fabrics, stainless steel or ceramic cookware (no nonstick pans), and glass containers for storing food.
Practicing Yoga or Pilates is a great form of exercise to help reduce stress and tension. Both forms of exercise help to re educate the body to coordinate use of the muscles, joints, and breath, as well as creates a renewed awareness, affecting how one performs everyday activities and sports.
It is very important that we don't lose focus during the holidays about taking care of ourselves. Health is number one today and everyday!!
Pure and Simple
So how can you keep holiday stress from sapping your energy? It's really all about changing how you react. Stress is one of the most debilitating things your body can go through. It overstimulates your system and ultimately sucks your energy away. But by using techniques like meditation or biofeedback, you allow stress to dissipate before it leads to fatique.
How do I eat for better energy? You need to get a good balance of lean protein, complex carbs, and healthy fats, as well as nine daily helpings of fruits and vegetables in a rainbow of colors. These antioxidant, anti-inflammatory foods provide the nutrients you need to make energy.
Why is protecting yourself from environmental toxins essential for energy? When the liver has to work hard to detoxify, it takes alot of energy from the body. In addition to eating organic whenever possible, choose as many natural materials at home and work as you can; for example, natural fiber carpets and carpet backing ( such as wool or jute) with glue-free installation techniques, natural fiber window treatments and upholstrey fabrics, stainless steel or ceramic cookware (no nonstick pans), and glass containers for storing food.
Practicing Yoga or Pilates is a great form of exercise to help reduce stress and tension. Both forms of exercise help to re educate the body to coordinate use of the muscles, joints, and breath, as well as creates a renewed awareness, affecting how one performs everyday activities and sports.
It is very important that we don't lose focus during the holidays about taking care of ourselves. Health is number one today and everyday!!
Pure and Simple
Saturday, September 20, 2008
Do Men Do Pilates?
Since I have been a Professional Trainer in Pilates these past 4 years, I have heard many of my lady clients tell me, "boy does my husband need this, but he would never try it." My reply back to them is well Joseph Pilates was a man and he was the one that invented this method of exercise.
Joseph Pilates, his own body used for anatomical charts, went on to teach the men in the Isle of Man internment camp during World War I, in the boxing clubs of Hamburg, and then finally in 1926 he opened up his studio in New York
City to be next to Madison Square Garden. For the next 15 years he only taught men until the dancers discovered him in the 1940's.
Today, the Pilates Method is by belief this femine floaty form of exercise. Which I don't understand. Many people think it is like yoga, but it has nothing in commmon with the Hindu tradition and it is based on gymnastics training. When Joe created the Pilates Mehtod his intention was for the form of exercise to be a work out!!
When training men versus women, there is a difference. Women want more attention paid to their buttocks and inner thighs. Men want upper body work and need stretching. As a Pilates Trainer here in the Temecula Valley, my language is different when training a man vs a women. Rather then putting men through a Mermaid stretch, I will state the exercise as a side bend. But then agian I have put men through Hug-A-Tree, and even better my own little personal touch to a Pilates exercise that I have added that I believe Joseph would love, Kiss-A-Tree!!
Whether you are a male or female, your workout needs to be customized for you, not the same routine being done each time you come in. Did you know there are over 500 original exercises to choose from and Joe Pilates already invented them for you. A great trainer will choose the appropriate exercise for you, this can be done even in a group setting with the right trainer.
My motto is create a work out each day that a client will be happy about and feel that have done great things for their body. Then all will be happy.
Joseph believed the whole country, the whole world, should be doing his exercises. He never had an aspirin, never injured a day in his life at the age of 86!! Would not the whole world be happier. I know I am....
Keeping Fitness Pure & Simple,
Sandee Lea
Joseph Pilates, his own body used for anatomical charts, went on to teach the men in the Isle of Man internment camp during World War I, in the boxing clubs of Hamburg, and then finally in 1926 he opened up his studio in New York
City to be next to Madison Square Garden. For the next 15 years he only taught men until the dancers discovered him in the 1940's.
Today, the Pilates Method is by belief this femine floaty form of exercise. Which I don't understand. Many people think it is like yoga, but it has nothing in commmon with the Hindu tradition and it is based on gymnastics training. When Joe created the Pilates Mehtod his intention was for the form of exercise to be a work out!!
When training men versus women, there is a difference. Women want more attention paid to their buttocks and inner thighs. Men want upper body work and need stretching. As a Pilates Trainer here in the Temecula Valley, my language is different when training a man vs a women. Rather then putting men through a Mermaid stretch, I will state the exercise as a side bend. But then agian I have put men through Hug-A-Tree, and even better my own little personal touch to a Pilates exercise that I have added that I believe Joseph would love, Kiss-A-Tree!!
Whether you are a male or female, your workout needs to be customized for you, not the same routine being done each time you come in. Did you know there are over 500 original exercises to choose from and Joe Pilates already invented them for you. A great trainer will choose the appropriate exercise for you, this can be done even in a group setting with the right trainer.
My motto is create a work out each day that a client will be happy about and feel that have done great things for their body. Then all will be happy.
Joseph believed the whole country, the whole world, should be doing his exercises. He never had an aspirin, never injured a day in his life at the age of 86!! Would not the whole world be happier. I know I am....
Keeping Fitness Pure & Simple,
Sandee Lea
Friday, August 15, 2008
So What Is Neutral Spine?
As a Pilates Trainer, I get asked frequently so what exactly is Neutral Spine? Being in Neutral spine whether you are standing, sitting or lying down, is being in good alignment. To be in good alignment one must have your ears aligned directly over your shoulders, hips, knees and ankles. Your shoulders are pulled down while keeping your breast bone slightly lifted. Pull your abs in while focusing on shortening that space between your lowest rib and your hip bone without clenching your glutes. Keep your tailbone pointing straight down to the floor and think about keeping equal tension between your front and your back side.
It is very important that while you do core exercises, that your contraction starts with the pelvic floor muscles and not pulling your navel to the spine. One must start the contraction with the pelvic floor muscles to get the full benefit or activating your deepest abdominal muscles which is your transverse abdominus (TA) and puboccoccygeus (PC) or pelvic floor muscles. The transverse ab wraps around your entire torso and is the muscle that keeps your belly flat. First, you need to find your TA and PC muscles which you can do by trying to stop your urine midstream. You can then do a Kegel by simply contracting your PC muscles into your pelvic cavity. Most of you have probably learned to hold a Kegel for 5-10 seconds. I'd like you to try an easy or "soft" Kegel continusously throughout every one which will constantly activate your abdominal girdle. This will teach and train you to keep your beautiful, new abs firm and flat.
I have been asked, is it okay to train your Abs every single day. My answer and what I do and believe in is it is okay to train and work your abs every day with one day of rest. Remember that while you are doing your cardio and strength training on a weekly basis please give your body one day of complete rest.
Keeping Fitness Pure and Simple,
Sandee
It is very important that while you do core exercises, that your contraction starts with the pelvic floor muscles and not pulling your navel to the spine. One must start the contraction with the pelvic floor muscles to get the full benefit or activating your deepest abdominal muscles which is your transverse abdominus (TA) and puboccoccygeus (PC) or pelvic floor muscles. The transverse ab wraps around your entire torso and is the muscle that keeps your belly flat. First, you need to find your TA and PC muscles which you can do by trying to stop your urine midstream. You can then do a Kegel by simply contracting your PC muscles into your pelvic cavity. Most of you have probably learned to hold a Kegel for 5-10 seconds. I'd like you to try an easy or "soft" Kegel continusously throughout every one which will constantly activate your abdominal girdle. This will teach and train you to keep your beautiful, new abs firm and flat.
I have been asked, is it okay to train your Abs every single day. My answer and what I do and believe in is it is okay to train and work your abs every day with one day of rest. Remember that while you are doing your cardio and strength training on a weekly basis please give your body one day of complete rest.
Keeping Fitness Pure and Simple,
Sandee
Friday, July 4, 2008
Fitness - A Gift to Yourself
Fitness used to be for me working hard to be in the best shape so I would look good. Now that I am in my 40's fitness goes way beyond how I look, now it is about longevity. I want to be around to see my children grow up and to see their children. I want to share laughter, wisdom, and make many beautiful memories together. I feel so blessed to have 3 wonderful children in my life. I feel being a good example on how to take care of yourself is just one of the many gifts I can share with them.
As I watch T.V. and search the internet, fitness is usually marketed as something superficial, (you know the got to have sic pack abs, flat tummy, perfect busts, etc.) The industry is flooded with gimmicks and with infomercials that always have a nice price to pay for the gimmick.
Fitness means so much more than having the perfect body. It is about preventing illness, injury, life threatening diseases, and so much more. Fitness is about having more energy, emotional balance, strength, and flexibility to help you feel good, are just a few of the many benefits of fitness. It is unfortunate that PREVENTION doesn't sell nearly as well as weight loss.
The good news is Fitness is a choice, a right choice in life and one that you have complete control over your health. Take control of your fitness and you can take control of your life. Remember movement is life, movement heals, the more you move the happier you'll become. So breathe deeply, go outside and play in the sunshine and embrace each day as if it were your last.
Keeping Fitness Pure and Simple,
Sandee
As I watch T.V. and search the internet, fitness is usually marketed as something superficial, (you know the got to have sic pack abs, flat tummy, perfect busts, etc.) The industry is flooded with gimmicks and with infomercials that always have a nice price to pay for the gimmick.
Fitness means so much more than having the perfect body. It is about preventing illness, injury, life threatening diseases, and so much more. Fitness is about having more energy, emotional balance, strength, and flexibility to help you feel good, are just a few of the many benefits of fitness. It is unfortunate that PREVENTION doesn't sell nearly as well as weight loss.
The good news is Fitness is a choice, a right choice in life and one that you have complete control over your health. Take control of your fitness and you can take control of your life. Remember movement is life, movement heals, the more you move the happier you'll become. So breathe deeply, go outside and play in the sunshine and embrace each day as if it were your last.
Keeping Fitness Pure and Simple,
Sandee
Saturday, May 17, 2008
Functional Strength - A Riding Essential
The next generation is here and the theme is functional fitness. People want an exercise program that not only fits their life, but that translates directly to the sport, game or activity that they love. This article is written in regards to Equestrian Pilates. Equestrian Pilates improves your ride and keeps you healthier in many ways; the 3 most important benefits are listed below.
Strength
Functional strength is a riding essential.
Riders do not need six-pack abs or huge arm's, they need the strength to perform activities on and off horseback without strain, without risk or injury and without the need to compromise body positions.
Equestrian Pilates builds strength in the body's core muscles. These are the deep muscles, the body's powerhouse, that provide a "girdle of support" for the abdomen and low back add functional strength to the limbs, allow the use of more than one muscle group at a time and , for the rider, allow separation of muscle use.
It is an essential key for riding pleasure and performance, the ability to separate the use of the riding aids in maintaining proper posture and eliminating stress from the overuse of the arms, legs and shoulders. Separation of muscle use allows proper communication to the horse through the legs while keeping the seat strong and deep. It also promotes the ability to keep the hands soft while the upper body maintains proper position.
Balance
The greater the degree of balance within the rider's body off the horse, the greater the ability to maintain balance on the horse, it is that simple.
Pilates balances muscles side-to-side and front-to-back, as do many exercises programs. The important added ingredient is balance interior and exterior. strengthening the often under used internal muscles, the rider's body develops a tremendous degree of functional balance. This means that balance will translate to movement on horseback and assist the rider to use their strength properly.
Balance results from the harmonious interaction of many small stabilizing muscles, with the core muscles playing an important role. In humans, the stabilizing muscles generally aren't the ones that garner admiring looks in the gym or on the beach, but their role is critical in helping the body to function efficiently and to avoid injury.
Flexibility
To be able to use riding strength and balance effectively it must be available over the greatest range of movement.
If not, any position outside of the norm will show a decreased ability to use that strength and balance. Increased flexibility increases the effective range of strength.
Flexibility is also important for injury prevention. Thousands of riders, each year, are side-lined for days to months by lower back problems alone. How many times has your back been sore after your ride? How many times have you thought your ride went well but you did not get the blue ribbon?
Awareness is the shortest distance to improved efficiency of any exercise and lets the rider transfer new movement patterns from the ground to horseback. The mind-body connection makes all movement easier, allowing the rider to perform the proper motions on horseback without thought or effort. The combination of all of these ingredients is the essence of functional fitness fore the Equestrian.
So, what are the performance benefits for Equestrians by practicing Pilates:
Strength
Functional strength is a riding essential.
Riders do not need six-pack abs or huge arm's, they need the strength to perform activities on and off horseback without strain, without risk or injury and without the need to compromise body positions.
Equestrian Pilates builds strength in the body's core muscles. These are the deep muscles, the body's powerhouse, that provide a "girdle of support" for the abdomen and low back add functional strength to the limbs, allow the use of more than one muscle group at a time and , for the rider, allow separation of muscle use.
It is an essential key for riding pleasure and performance, the ability to separate the use of the riding aids in maintaining proper posture and eliminating stress from the overuse of the arms, legs and shoulders. Separation of muscle use allows proper communication to the horse through the legs while keeping the seat strong and deep. It also promotes the ability to keep the hands soft while the upper body maintains proper position.
Balance
The greater the degree of balance within the rider's body off the horse, the greater the ability to maintain balance on the horse, it is that simple.
Pilates balances muscles side-to-side and front-to-back, as do many exercises programs. The important added ingredient is balance interior and exterior. strengthening the often under used internal muscles, the rider's body develops a tremendous degree of functional balance. This means that balance will translate to movement on horseback and assist the rider to use their strength properly.
Balance results from the harmonious interaction of many small stabilizing muscles, with the core muscles playing an important role. In humans, the stabilizing muscles generally aren't the ones that garner admiring looks in the gym or on the beach, but their role is critical in helping the body to function efficiently and to avoid injury.
Flexibility
To be able to use riding strength and balance effectively it must be available over the greatest range of movement.
If not, any position outside of the norm will show a decreased ability to use that strength and balance. Increased flexibility increases the effective range of strength.
Flexibility is also important for injury prevention. Thousands of riders, each year, are side-lined for days to months by lower back problems alone. How many times has your back been sore after your ride? How many times have you thought your ride went well but you did not get the blue ribbon?
Awareness is the shortest distance to improved efficiency of any exercise and lets the rider transfer new movement patterns from the ground to horseback. The mind-body connection makes all movement easier, allowing the rider to perform the proper motions on horseback without thought or effort. The combination of all of these ingredients is the essence of functional fitness fore the Equestrian.
So, what are the performance benefits for Equestrians by practicing Pilates:
- Freely and gently move arms and legs around a stable base
- Help clarify aids and hold jumping form
- Avoid collapsing and bouncing in the saddle
- Better absorb a horse movement
- Improve posture to help you deepen your seat
- Increase comfort during and after your ride
- Maintain neutral pelvis so you can easily follow your horse's movements
- Develop a trusting riding relationship, where your horse responds to your commands and is confident in your ability.
Tuesday, May 13, 2008
The Beat Goes On: Heart Health and Nutrition
The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD, May 2008
The Beat Goes On: Heart Health and Nutrition
Although exercise is one of the best ways to improve heart health, even
athletes are not immune from heart disease. You have undoubtedly heard
reports of marathon runners who die of heart attacks and football
players who have strokes. Women, like men, need to pay attention to
heart disease; it is the #1 killer of women, higher than all cancers
combined.
To address the topic of heart disease among active people, the Sports
and Cardiovascular Nutrition practice group of the American Dietetic
Association (www.SCANdpg.org) featured heart health as the theme of
their annual convention (April 2008, Boston). The following bits of
information from that conference might inspire you eat wisely to keep
your heart beating for a long and healthful lifetime.
read more here...
Copyright: Nancy Clark MS RD CSSD, May 2008
The Beat Goes On: Heart Health and Nutrition
Although exercise is one of the best ways to improve heart health, even
athletes are not immune from heart disease. You have undoubtedly heard
reports of marathon runners who die of heart attacks and football
players who have strokes. Women, like men, need to pay attention to
heart disease; it is the #1 killer of women, higher than all cancers
combined.
To address the topic of heart disease among active people, the Sports
and Cardiovascular Nutrition practice group of the American Dietetic
Association (www.SCANdpg.org) featured heart health as the theme of
their annual convention (April 2008, Boston). The following bits of
information from that conference might inspire you eat wisely to keep
your heart beating for a long and healthful lifetime.
read more here...
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