the hundred

How Pilates Can Help Busy Travelers

2009-01-11T12:53:00.000-08:00

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!!

Boosting your energy level for the Holidays

2008-11-27T07:50:00.000-08:00

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

Do Men Do Pilates?

2008-09-20T21:14:00.000-07:00

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

So What Is Neutral Spine?

2008-08-15T19:18:00.000-07:00

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

Fitness - A Gift to Yourself

2008-07-04T13:20:00.000-07:00

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

Functional Strength - A Riding Essential

2008-05-17T22:02:00.000-07:00

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:

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.

The Beat Goes On: Heart Health and Nutrition

2008-05-13T08:04:00.000-07:00

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...

Alcohol, Athletes and the Pressure to Drink

2008-04-22T13:28:00.000-07:00

THE ATHLETE’S KITCHEN
Copyright: Nancy Clark MS RD CSSD April 2008

Alcohol, Athletes & Pressure to Drink

Ask any coach or college athletic director, and you’ll hear concern
about alcohol and athletes. Rightfully so. Alcohol and athletics is a
dangerous duo, associated with negative consequences including
hangovers, nausea and vomiting, poor grades in school, fights,
arguments, memory loss, driving under the influence, and trouble with
the law—to say nothing of injuries. Yet, tailgating before football
games, quenching thirst at the pub after a team workout, and celebrating
victories with champaign is perceived as the norm.
College athletes are more likely to drink than non-athletes. Serious
recreational runners drink more than their sedentary counterparts.
Unfortunately, alcohol is a highly addictive substance and is the most
abused drug in the United States, more so than steroids. Prolonged
drinking can damage the liver, heart, and brain, and result in
cirrhosis, pancreatitis, irregular heart beats, stroke, and
malnutrition. More oral cancer is seen among those who are just moderate
drinkers as compared to abstainers.
read more here...

Proper Form for Cycling

2008-04-06T19:00:00.000-07:00

Whether you are headed for the hills or taking a Spin Class at your local gym, proper form is a must. I recently went through a training course for indoor cycling instruction and found that without proper form, one may feel lower back pain, tightening in the neck and shoulders, and a lack of flexibility.

The 'proper' cycling position that will help your cycling whether it is indoor cycling or out hitting the trails is as follows:

Head & Neck: Be relaxed, neutral, looking forward and not down
Upper Body: Relaxed with very little movement
Arms & Hands: Relaxed, light on the handlebars, not gripping for dear life
Knees: In close to the top tube or pointing forward, moving directly up and down, (not side to side). A tight lower back can force your knees to stick out away from the body. Pilates and Yoga can help increase flexibility in your lower back.
Posture: Weight on the saddle, towards the back, your chest should be up and the breastbone forward, think long abs, stomach in. This posture allows you to lengthen and relax your lower back while remaining comfortable. If your hands are relaxed and can easily be lifted without shifting your weight, you are in proper form. Your Neutral Spine plays a role here. Remember not to flatten the back and don't round it over, maintain the natural curves of your spine (Pilates)

Practicing Pilates or Yoga on a regular basis will not only strengthen the core body muscles important to cycling, it will also improve your muscle flexibility, posture, and balance. Both Yoga and Pilates emphasizes deep thoracic breathing to help increase lung capacity and circulation.

I want to share with you a testimony that one of my clients wrote for me. Rick Wessel and his wife Janice began training with me two months ago, here is what Rick has to say:

At fifty one years old I had lost my healthy groove and turned back into a dysfunctional work-aholic. There was no time to eat right or exercise, and certainly there wasn't anytime to ride or race or even spend time with my wife. The result wasn't a surprise to anyone but me that I would end up with a stress related illness. The only exercise I could do was sitting in the garage and look at my bike, go down memory lane, and remember the healing experience of the "ride".

After about six months of wondering if I would rather die or get better, I started to get very serious about my nutrition and working with a magnificent Acupuncturist.

I started feeling good enough to think about getting on the bike again. Problem - during my illness I went from 210 pounds down to 168 pounds. I had the muscle mass of a jelly fish. As a matter of fact I kind of looked and felt like a jelly fish. After over forty years of riding and racing motorcycles and fifteen years of riding and racing bicycles. After being an active outdoors person my whole life, this stank!!

My wife said "Let's go to Pilates". I heard "Let's go get Carnitas". When we pulled up to A Pilates Studio, my wife explained that she was tired of my whining and sniveling and it was time to do something about fitness. Meeting Sandee (owner and head personal fitness trainer) was a trip. She has more energy than a sprint finish at the Tour. She is truly passionate about Pilates. Our introductory class was funny. She wanted me to touch my toes-yeah right!! She wanted me to point my let in a certain direction. She wanted that leg to be straight??? She wanted me to do how many reps of what???? She needed to get real, I can't do that!!!

I generally don't like being wrong, but in this case I'm stoked!!! My wife and I have going twice a week for two and a half months to Pilates, training with Sandee. After ten classes I touched my toes. When I touch my toes I get tacos. I can point my leg straight in that direction now, and almost unbelievable I am back on the bike. Riding is not only possible but FUN again. I have even been able to race a couple of mountain bike races at the Vail Lake series. Dead last mind you but much better than doing nothing!!! The fitness is coming back. I think that it is possible, even at fifty one, to get in the best shape of my life with Pilates and tacos......

Testimony written by Rick Wessels

So, why not try mixing in Yoga and Pilates into your conditioning. Yoga and Pilates offer far superior methods of conditioning. These conditioning programs offer a non-impact, whole body workout that work each muscle through its full range of motion. But before you think of sitting in a class chanting"Ohm" and holding hands, think again, each form of exercise can be a challenging workout.

So, let's get started. The best way to get started is to find a studio or local gym that conducts group classes. Choose a trainer or instructor that is Nationally Certified. Don't be afraid to ask what level of certification the instructor or trainer has, rule of thumb is to look for someone that has more than 3 years experience. You can look for qualified instructors at www.pilatesmethodalliance.com and www.Yogafit.com.

Consistency is the key to all conditioning programs and Pilates and Yoga are no different. Dropping in on a class here and there may have some short-term gain, but long-term improvements offered by Pilates and Yoga work can only be gained by a committed program. Begin your new conditioning program by committting to 2-3 classes per week.

The repetitive motion of cycling places a high demand on some muscle groups while de-emphasizing others. The result is an imbalance in muscle flexibility, endurance and strength particularly to the opposing muscle groups of the leg and torso. These imbalances are biomechanically inefficient and can lead to overuse injuries, the most common form of injury among cyclists. Implementing Yoga and/or Pilates routine during the off-season and carrying it into your next competitive season will improve flexibility and help prevent injury. You will also benefit from improved strength, balance, posture, and core stability. Not a bad return on just 2-3 hours of training per week.

I am a Nationally Certified Pilates trainer, Owner of A Pilates Studio, Certified Personal Fitness Trainer and Certified Yoga Instructor. A Pilates Studio is located in Temecula, California. My studio, offers Private Pilates Training, Group Reformer Pilates Classes, Mat Pilates and Yoga Classes, as well as indoor spinning classes. My goal as a Personal Fitness Trainer in Temecula is to keep fitness pure and simple.

The Athletes Kitchen - Athletes with Eating Disorders

2008-03-08T20:15:00.000-08:00

“I am worried about my daughter. She exercises too much and eats too
little. She says she's fine, but I think she’s becoming anorexic.”

“My Dad yells at me when I binge/purge: “You're wasting my money!!!” I
am working hard to recover from my eating disorder, but he just doesn't
get it. I don't even try to talk to him anymore.”

Eating disorders can be devestating to not only teams but also to
families. Coaches and parents alike want their athletes to eat well and
be healthy. The struggling athletes just want people to stop policing
their eating and exercise. The athletes have difficulty talking about
why they struggle with food; they instead communicate unhappiness by
starving or stuffing their bodies. This distracts them from the pain of
feeling “not good enough” and other hard feelings.
Unfortunately, too many athletes struggle with food issues. Read on here.

How to Gain Optimum Golf Performance

2008-03-08T18:23:00.000-08:00

The less flexibility you have, the worse your golf game will be. It's that simple. Limited range of motion and the lack of flexibility are responsible for keeping the games of many players from ever reaching their full potential.

There are no special equipment breakthroughs, no magical flying golf balls, no expensive golf lessons, no miracle supplement drink, and no 'electrically charged' bracelets that will ever take the place of what a proper golf flexibility program can do for your game. Simply siad, the further and easier your body can turn, the better and more powerful your swing will be.

Bring More Power to Your Game by Focusing On the Ultimate Piece of Eqauipment - Your Body

By doing Pilates, you can make corrections to your body - strenghten the core, increase flexibility, build stability in the pelvis and shoulder girdles, balance both sides of the body, which will allow you to hit the ball farther, straighter and more accurately.

Ben Hogan said in The Five Lessons, "Every golfer, at the bottom of their heart, wants to play the game relatively well." Pilates will help you achieve this goal, Pilates is a perfect exercise for the golfer, young and old, male or female, low or high handicap and professional to beginner. Pilates is about focus, and so is golf. Pilates is about movement from the center of the body, using all of the muscles of the body, and so is golf. Pilates allows golfers to move differently!

Joseph Pilates made the point that we should be in control of our muscles and bodies through our mind: not have the muscles control us. Pilates will teach you how to gain this mind and body control and:

* Produce lower scores with a healthy body
* Gain core strength to prodcue power and protect the spine
* Reeducate the body to coordinate use of the muscles, joints, and breath
* Find relief from pain which causes many swing faults
* Decrease the frequency of injury and pain
* Improve posture and spine angle
* Improve flexibility, balance, coordination, & stamina

A Message From Nancy And The Athlete's Kitchen

2008-02-11T19:57:00.000-08:00

The Athlete’s Kitchen

Do I need to take so many pills…?

Dear Nancy,
I am a 24 year old grad student who runs 6 miles a day. I take many,
many vitamins each day, and am wondering if this is all a big hoax. I
follow what books and doctors have told me along the way and am just
trying to maintain my health. The pills are not only a hassle to take
but are also expensive.

Do I really need all of these? Cost/pill
1 Super-B complex (supposedly for energy) 10¢
1 Centrum Daily Multivitamin (because doc says so) 15¢
3 Citracal + D tablets (helps build bone) 45¢
1 Magnesium (helps absorb calcium) 35¢
2 Glucosamine-Chondroitin tabs (supposedly helps joints) 75¢
1 Conjugated Linoleic Acid (build muscle and lose fat?) 30¢
1 E (supposedly helps skin and nails) 7¢
2 Cinnamon tabs (supposedly helps blood sugar) 25¢
1 Flaxseed oil capsule (doctor said so) 6¢
1 Fish oil capsule (doctor said we need Omega 3) 10¢
Cost/day: $2.58

I try to eat well and exercise. A typical day looks like this:

Approximate Calories
BREAKFAST: packet oatmeal + an orange 200
RUN (after b’fast): 6 miles-5 days/wk; lift- 2/wk (-600)
SNACK (post-run): light string cheese + 20 almonds. 250
LUNCH: large salad, dry + can of tuna + 4 oz. yogurt 350
SNACK: Luna Bar 200
DINNER: large salad, dry + 2 Boca Burgers + cooked veg 400

I inevitably end up grazing in the afternoon and evening on goldfish
crackers, cookies, trail mix, hot cocoa, candy bars. Every night without
fail, I succumb to some sort of chocolate bar or frozen yogurt. Or both.
Writing all this down makes me feel like I eat too much... Help!!

Jessica

Read More Here

Strategies to Eat Better

2008-01-05T19:30:00.000-08:00

More often than not, athletes ask me “What is a well balanced diet? What should I be eating to help me perform at my best?” They feel overwhelmed by the seemingly endless list of nutrition don'ts. Don't eat white sugar, white bread, processed foods, fast foods, french fries, soda, salt, trans fats, butter, eggs, red meat... You’ve heard it all, I’m sure.
If you want to eat better but don’t know where to start, here’s a nutrition strategy that can help you fuel your body with a well balanced sports diet. The suggestions guide you towards an eating style that's simple and practical, yet can effectively help you eat well to perform well, despite today’s bewildering food environment.
read more here....