January 2006 Archives
January 31, 2006
A Taste of Health presents the ultimate gift for your mind, body and spirit. Share the experience and wisdom of some of the world’s leading authorities and experts in holistic living and natural health. Cruise the Western Caribbean on one of the world’s premier Italian luxury liners, the new Costa Magica, which combines the style and sophistication of Europe with American comforts and convenience. Visit exotic ports of call, such as Cozumel, Mexico; Jamaica; Grand Cayman; and Key West, Florida while you dine on specially prepared organic natural foods and beverages prepared by our own chefs. Lectures and workshops included. Continuing education credits are available, including CME's for physicians and other health professionals.
February 26 – March 5, 2006
For Program Info Call 828-749-9537
The 2006 Program Schedule is now up. Click here to see it.
For Info and Booking Call - 1-800-496-0989
January 31, 2006
Flexibility is the buzzword in the golf world! The more flexible a golfer is the better chance he/or she has at making an optimal backswing, and producing maximum clubhead speed. There is still some controversy over which flexibility exercises are the best for golf and how often you should stretch. Knowing your limitations going into a stretching program is very important. If you have joint or muscle limitations, you should see your doctor before you start. Flexibility training should be done consistently (daily) to obtain significant improvement. As we get older, flexibility becomes a greater issue when attempting recreational activities such as golf. Follow the guidelines I have written below, and you will get the most out of your flexibility program, and play your best golf!
Continue reading "Stretch Your Way To Better Golf!" »
January 31, 2006
Start from a ball bridge position, body weight centralized to the top of the shoulder blades while the hips shoulders and knees are maintained in parallel alignment. Keep the knee directly above the heel. The arms begin straight up from the shoulder, palms facing toward the knees. Bending only at the elbows let the forearm lower the Sissel Power Weight Ball to the outside of the ear, then return to the start position. Be mindful of keeping the elbow stable, not swaying side to side, or forward and back. Repeat for sets.
January 21, 2006
Grace Pilates is an elegant, relaxed Pilates studio takes you miles away from all the hustle and bustle located right out front of its doors on Market Street in San Francisco. The Pilates teachers here work to “change the muscular and skeletal structure” of the body, as well do work that assists in the way you breathe and helps improve circulation. Floor and mat classes are available in both private and duet sessions, with individual sessions ranging in price from $12 to $90. Discount cards—in which you pay a large sum of money up front for a specific number of classes—are also available. All ages and experience levels are welcome, too!
1067 Market Street (at Jones Street) Suite 1008 San Francisco
January 21, 2006
The compact Stamina Pilates Premier XP allows you to develop better balance, more coordination, and better posture. As you follow along with Pilates expert Marjolein Brugman's workout (video included), you'll gently stretch and strengthen arms, legs, back, neck, shoulders, abdominals, and torso. Your chest will expand for deeper breathing so you finish your workout feeling energized and centered. Four heavy-duty, elastic cords provide five levels of workout resistance and the adjustable headrest and oversized high-density foam shoulder pads offer additional support and comfort. The quiet, ultra-smooth rollers and gliders provide you with a safe, effective workout, and the adjustable straps and hand grips fit any user. By simply removing the footbar, you can easily store the Premier XP when not in use.
Buy it online @ Amazon.com
January 21, 2006
Nerve pain is caused by a combination of pressure and inflammation on the nerve root, and treatment is centered on relieving both of these factors. Typical sciatica treatments include:
Manual treatments for sciatica, including physical therapy and specific stretching and strengthening exercises, and manual manipulation (e.g. osteopathic or chiropractic manipulation) to help relieve the pressure on the nerve root, which is the cause of the pain.
Medical treatments for sciatica, including medications such as non-steroidal anti-inflammatory drugs (NSAIDs), oral steroids, or epidural steroid injections to help relieve the inflammation, which is usually a component of the pain.
Surgery for sciatica, such as microdiscectomy or lumbar laminectomy and discectomy, to remove the portion of the disc that is irritating the nerve root. This surgery is designed to help relieve both the pressure and inflammation and may be warranted if the sciatic nerve pain is severe and has not been relieved with appropriate manual or medical treatments.
January 21, 2006
Sciatica—pain along the large sciatic nerve that runs from the lower back down the back of each leg—is a relatively common form of low back pain and leg pain. This pain along the sciatic nerve can be caused when a root that helps form the sciatic nerve is pinched or irritated.
Sciatica is usually caused by pressure on the sciatic nerve from a herniated disc (also referred to as a ruptured disc, pinched nerve, slipped disk, etc.). The problem is often diagnosed as a "radiculopathy", meaning that a disc has protruded from its normal position in the vertebral column and is putting pressure on the radicular nerve (nerve root) in the lower back, which forms part of the sciatic nerve.
Sciatica occurs most frequently in people between 30 and 50 years of age. Often a particular event or injury does not cause sciatica, but rather it may develop as a result of general wear and tear on the structures of the lower spine. The vast majority of people who experience sciatica get better with time (usually a few weeks or months) and find pain relief with non-surgical treatments.
January 19, 2006
Located in Potrero Hill neighborhood of San Francisco, the bright and airy Centered Body Pilates studio offers an “integrated holistic approach to Pilates fitness that focuses on muscular balance, symmetry, total body conditioning, and a centered core.” Both private sessions and small group classes are available, and the instructors are wonderful (I took classes with Lynn Welch, and she helped me greatly with my tense left shoulder). If you are a beginner, take advantage of the special introductory offer of three private sessions for only $150. There are also private and semi-private training sessions available for you to take at home (i.e. the instructor comes to you). You can purchase gift certificates, private and semi-private sessions, group classes, and the special introductory package online through their official website.
January 19, 2006
Arthritis is probably the most common reason that people give for not exercising. It is not just for the old anymore; people of all ages can suffer from arthritis. Did you know that a safe and effective program of moderate exercise could offset the pain associated with the disease?
Most people think exercise will make their condition worsen. Quite the opposite actually, doing nothing will allow the disease to progress. A well-rounded program including flexibility, strengthening, and cardiovascular exercise can not only reduce the effects of arthritis, but will improve your overall health as well.
Now the tricky part, how to get started. First, get the OK from your doctor. Next, try to include 15 - 30 minutes of strengthening and flexibility exercises, along with 20- 60 minutes of moderate, low-impact aerobics (i.e. walking, rowing, biking, etc.) at least three times per week. Start slow, then gradually increase the intensity. The key to exercising with arthritis is to never exercise to the point of pain. The certified personal trainers at Personal Fitness have experience in the management of arthritis, and can help you develop an appropriate exercise program.
Continue reading "How exercise can decrease the effects of Arthritis" »
January 18, 2006
Finally, an anatomy textbook that is just for Pilates practitioners! Now you can easily learn what you need to be able to teach this great Method. Clear anatomical drawings that relate to our specific exercises, with definitions of muscles and how they work and where they attach. Muscle recruitment is explained for each exercise. Topics include: Questions and Answers, Language as a Direct Link to Positive Results, Fundamental Philosophy, Form & Principles, Basic Biomechanics, and Guidelines to Understanding the Exercises.
Buy it On-Line @ Amazon.com
January 18, 2006
The St. Tropez Tote is the essential tote that combines classic elegance, natural fibers, full-grain leather and innovative design to create a truly unique bag. What sets the St. Tropez apart is the hidden mat carrier that offers improved functionality to an already stylish design. Made from natural sea-grass with leather trim and a cotton lining, the St. Tropez features hidden zippers at the base of the bag that reveal two adjustable straps that will carry your Yoga/Pilates mat to the spa or studio or simply your towel to the beach. When not in use, the zippers blend into the design giving you a truly useable everyday tote.
Buy it online @ Amazon.com
January 16, 2006
Donna Amrita has been teaching Kundalini Yoga in New York since 1985 and in a retreat setting since 1997 in northern Maine. Donna has released two Kundalini Yoga DVD's "The Awakening" and "Flexibility and the Spine" in addition to her yoga video "The Challenge".
Sewall House has been listed Top Ten by Travel & Leisure, as well as USA TODAY and InStyle. The atmosphere lends itself to relaxation including sauna and massage therapy. The retreat is open during the summer season from June 15th until October 10th.
Kundalini Yoga, Hatha and Ashtanga Yoga practice, breathing techniques and relaxation techniques are all offered. The beautiful nature and wildlife of northern Maine, canoeing, swimming, hiking, biking and porch sitting are also available!
Book On-Line Now
January 16, 2006
People spend millions, if not billions of dollars, each year in the quest for a flat stomach. Right now there are about 200 or more ab exercise devices out there. There's the ab do-it, the ab rock-it, the ab roller, the ab dolly, and so many more. You would think that with all of these amazing new products that most people would be walking around with that nice, lean mid-section they've always wanted. Unfortunately, that's not the case.
Most, if not all of these products, will do little or nothing to flatten your stomach. And that's because these exercise contraptions cannot eliminate the layer of fat that lies on top of your abs.
In order to be successful at thinning your waistline you must have a basic under standing of how the ab muscles function and how your body burns fat. The first thing that needs to be understood is the difference between fat and muscle. Fat is excess calories and is primarily stored in layers on top of muscle tissue. Muscle is made up of fibers that contract or shorten to produce movement. Fat cannot turn into muscle and muscle cannot turn into fat! However, you can lose muscle and you can gain fat. That's what happens to most people.
So if your goal is to thin your waist line and have a nice flat stomach, the first thing you need to do is decrease / eliminate the layers of fat that are on top of your abs. We all have a flat stomach; it's just some of oar's are covered by excess fat.
The most effective way of flattening your stomach is a combination of strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).
Continue reading "Do You Want a Flat Stomach" »
January 16, 2006
Begin with feet wide, toes facing out, knees should be facing the same direction as feet. Tuck the tailbone under and grip the Sissel Body Toning Bar, palms facing toward the body. Engage the abdominals, and exhale lower into the plié dropping tailbone toward the floor. At the same time, slowly raise the Sissel Body Toning Bar to shoulder level. Hold for 2 seconds and slowly inhale return to starting position. Repeat 15 to 20 times.
January 10, 2006
What is metabolism?
Although there are many scientific ways for me to explain it, and I could make it seem really confusing, like most of the so-called experts do, I won't. I'm going to give you my extremely simple and easy to understand definition...
Metabolism is the rate at which your body burns calories to sustain life.
I should also note that your body, yes yours, burns calories 24 hours a day, everyday - regardless of whether or not you workout. Remember that your body needs energy all the time, even while you're asleep and that is why skipping meals is the absolute worst thing you can do if your goal is to lose weight (body fat).
Before we go any further let's talk about what affects metabolism...
What do you think has the biggest impact on your metabolism? Activity levels? Your Thyroid? Age?
WRONG! WRONG! and WRONG! Activity levels, Thyroid function, and age do affect metabolism but not nearly as much as...
any idea? It's muscle tissue! The more muscle you have the more calories you burn regardless of how active you are, how old you are, etc. It's live tissue and it's there working for you and burning calories 24 hours a day - each and every day!
Here's a list of some of the factors affecting metabolism in order of greatest impact to least:
-> Muscle Tissue - you already know why this is on the top of the list
-> Meal Frequency - the longer you go between meals the more your metabolism slows down to conserve energy
-> Activity Level - important but doesn't make any difference if you don't match your eating to your expenditure
-> Food Choices – i.e. low-fat diets tend to result in poor hormone production, which leads to a slower metabolism
-> Hydration - over 70% of bodily functions take place in water; not enough water causes all your systems to slow down and unnecessary stress
-> Genetics - some people have higher metabolisms than others – you can't change genetics but you can still win the battle!
-> Hormone Production and Function - think you have a slow thyroid? It’s not likely - before you go blame it on the thyroid first stabilize your blood sugar and throw in some progressive exercise 2-3 times each week
-> Stress - stress also can slow metabolism by placing extra stress and strain on numerous systems. Plus, many people tend to overeat when "stressed out"
Continue reading "Control Your Metabolism" »
January 10, 2006
Most people who want to burn off some excess pounds and tighten and tone their bodies simply don’t have 2 hours each day to spend in the gym performing the bodybuilding style workouts that most “fitness experts” recommend.
Plus, these workouts consist of exercises and techniques that do not exercise the body in the way it is normally used so they end up building a somewhat unusable strength. In my opinion, most people, unless their main objective is body building, shouldn’t perform the traditional style workouts
While I do still believe that machine and free weight strength training is the best choice for body building, it is NOT the best choice when it comes to general fitness goals like strength, flexibility, endurance, etc.
I don’t know about you, but I can barely fit in 15 minutes for exercise let alone 2 hours… and I personally am not interested in muscle size alone (which doesn’t mean strength and usually leaves you stiff and inflexible)! I’m sure your schedule is probably the same. The good news though is you don’t have to… you can burn fat, increase flexibility, build unbelievable strength and endurance, reshape your body, and build a level of fitness that is truly functional.
I want to share with you a workout that I do personally that delivers a great combination of strength, flexibility, cardio and muscular endurance, and fat burning.
Continue reading "The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes…" »
January 10, 2006
Start with feet hip-width apart while holding on to Sissel Body Toning Bar, slowly lift one leg by gripping onto to the back of the foot, heel moving toward the buttock. Knee should point down to the floor. Tuck the tailbone under and maintain an upright posture. Hold for 45 seconds to a minute.
January 5, 2006
Hang Ups Power II Inversion Table was designed with ease-of-use in mind. Unlike inversion products made for home use requiring individualized adjustments, this motorised unit is operated at the push of a button.
The table slowly and easily rotates to any comfortable angle, allowing for a relaxed inversion experience every time. You'll appreciate the quality of workmanship and smooth, quiet motor.
The Power II provides an easy way to perform inverted stretching or strengthening exercises. When the table rotation is stopped at any angle, the bed is sufficiently fixed at that angle to allow stretching and light exercise without bed movement.
You also get an 88-page medical research book on inversion written for "nonmedical" people. Some assembly required.
Buy it online at Amazon.com
January 5, 2006
For many people, the New Year's resolution list is bound to include eating better, losing weight and exercising more. Unfortunately, studies suggest that most people end up breaking their diet resolutions, often by the end of February. As motivation wanes, it's easy to fall into patterns that throw you off track and prevent you from reaching your goal.
To help you stay motivated and stick to your resolutions this year, it's important to watch for -- and avoid -- common diet blunders. The following pitfalls can sabotage your healthy eating and weight loss efforts. How many do you recognize?
Continue reading "How to Keep Weight Loss Vows" »
January 5, 2006
Performing Arts Physical Therapy, Inc. (PAPT) and The Pilates Studio® of Los Angeles is known as the first health and fitness center in Southern California, and one of the first in the world, to integrate traditional Pilates exercise and orthopedic rehabilitation.
Since 1992, they have offered physical therapy services to clients needing careful guidance through their recovery following an injury, or for those simply coping with pain. They provide an experienced, licensed staff to accommodate each client and cater to their individual needs.
Their unique approach has earned us the trust and respect of their clients and peers, allowing them to maintain an excellent reputation in the medical and fitness communities.
Their Pilates personal training department boasts a staff of fitness professionals trained in the traditional methods of Joseph Pilates work and have varied experience in dance, movement, yoga, and body therapies, so that they can best understand how to fine tune Pilates fitness programming for clients who want to build a better body. Thorough knowledge of the body is key in discovering one's strengths and weaknesses.
January 4, 2006
Built to STOTT PILATES’ exacting standards, the Rack & Roll Reformer’s sturdy construction guarantees smooth performance and maximum versatility in a space-saving design. The Rack & Roll Reformer boasts a higher carriage than comparable models for ease of movement and is the only stackable reformer that accommodates the full complement of Reformer accessories for total versatility. Perfect for club, studio and home use, this unit can be stacked and stored five-high to maximize space without compromising quality or durability.
Buy it online at Amazon.com
January 4, 2006
The word "fusion" doesn't just apply to trendy cuisine. The fitness world has adopted it too, defining it as two or more disciplines combined into one workout. Pilates instructor Molly Weeks has fused ballet, Pilates and hatha yoga into BalleCore and outlines the exercise regimen in "The BalleCore Workout"
he BalleCore Workout: BalleCore grew out of Weeks' experimentation with ballet and yoga elements in her Pilates classes. Although the disciplines are unique, they all emphasize a strong core, flowing movements and being mentally attuned to the work. The book provides detailed instructions and copious photos for numerous exercises that work all parts of the body.
The Butterfly Curl-Ups with Port de Bras engage the arms while working the core. The Side-Lying Piqué works the hips and buttocks with controlled leg movements. And the Cobra With Pulses takes the traditional yoga cobra pose and adds pulses with the arms to strengthen the back.
Many exercises use props, such as a long wooden stick that enhances the workout and acts as a quasi ballet barre, and stretch bands. "The reason I combined these three is that they are very tried and true," says Weeks, whose Boston-based BalleCore method is taught around the country. "They all complement each other. You get the best of each discipline in less time." The workout, she adds, "really helps people connect and move much more efficiently and gracefully."
Buy Ballecore online @ Amazon.com
January 4, 2006
Boditree is a fully equipped Pilates studio in Vancouver's Kits Beach District, located at 10th and Maple, directly behind the IGA complex at Arbutus and Broadway. They offer both private & group workouts on the full appparatus. All apparatus workouts are custom designed to meet indidivual needs. Their goal is to provide a comprehensive approach to health and wellness via the application of classical Pilates in combination with a variety of different exercise and release systems.
Studio Hours :
Mondays - Thursdays : 8 am - 8:30 pm
Fridays : 8 am - 7 pm
Saturdays : 8 am - 6 pm
Sundays & Stat Holidays : Closed
All Boditree Staff are Certified Pilates Instructors & Practitioners with specialties in rehabilitation for chronic pain and injury, sport-specific training, plus corrective techniques for postural imbalances.
Our mission is to provide dynamic customized workouts that get results, whether your goal is to improve posture and overall tone, manage pain, or rehabilitate injuries or conditions.
Pilates is also an excellent supplement for enhancing performance in competitive sports. From figure skaters to swimmers, and ironmen to golfers, all competitive sportspeople can greatly benefit from cross-training with the Pilates Method.
January 2, 2006
Go ahead, eat it, one time won’t hurt you. How many times have you told yourself that one time won’t hurt? The whole problem is, it’s never just “one time.” Getting fit is like entering a race. Your beautiful body is waiting at the finish line. To get to the finish line, you must eat right and exercise. Desserts and second helpings always move you away from the finish line.
2. Thin people are lucky. Anyone can gain weight whether rich, poor, young, old, short, or tall. A daily intake of more calories than you burn off results in infinite weight gain. Believing thin people are lucky (but you aren’t) prevents you from pursuing your fitness goal. You must work diligently at your fitness. Accepting that getting in shape requires effort (not luck) is the beginning of a beautifully transformed, healthy body.
3. I can’t lose weight. How many times have you told yourself that you can’t lose weight? Would you say ten times (a day), a hundred times (a week), a thousand times (a year), maybe more? The prime reason you haven't been successful at permanent weight loss is you believe you can't be. Eliminate “can’t” from your vocabulary. Instead say, “I can lose weight.” Believing emphatically you can lose weight is the mindset you need to succeed.
Continue reading "Top 10 Weight Loss Lies to Eliminate for Steady Weight Loss" »
January 2, 2006
The Stamina Pilates Spine Corrector - Large Barrel was designed by Joseph Pilates to be used as a way to open the chest and to correct or restore the curve of the spine.
As we age, muscles sometimes weaken causing our spine to lose its natural curve. The Spine Corrector Barrel strengthens the abdominal, back and shoulder muscles to keep the spine supple and young. The chest opens, shoulders straighten, and any "hump" back disappears. An open chest allows for easer, deeper breathing.
The Spine Corrector Barrel workout also tones and trims your thighs and strengthens your core or powerhouse.
The Pilates Spine Corrector Barrel is used in studios all over the world including Master Pilates Instructor Romana Kryzanowska's New York City studio.
The included 20-minute workout video, features Romana Kryzanowska along with Pilates elite trainer, Marjolein Brugman. Marjolein explains and demonstrates each of the 14 exercises so you have the proper basic form to then follow Romana's studio workout.
Buy the Pilates Spine Corrector Barrell @ Amazon.com
January 2, 2006
Directions:
1. Lie on your back with legs straight and arms stretched above your head, shoulders down.
2. Keeping your back flat on the floor, slowly lift your arms toward the ceiling as you breathe in.
3. As you breathe out, slowly roll forward, peeling your spine off the mat. Head remains straight, eyes focused forward. Stomach remains taut, not crunched.
4. Breathing in again, stretch out over your legs. Breathing out, slowly roll back down to the floor.
5. Do not pause, but as you breathe in roll up again, to begin the second repetition. Do 10 repetitions.
January 2, 2006
The Pilates Center is a full-service, state of the art, client focused Pilates exercise facility offering personalized private lessons and group classes.
The Pilates Center is an internationally renowned Teacher Training school that has been labeled "The Harvard of Pilates Teacher Training Programs". We offer the most rigorous and comprehensive program available. Our 200-plus graduates teach all over the world.
The Pilates Center was established in 1990 in Boulder, Colorado by sisters, Amy Taylor Alpers and Rachel Taylor Segel. Deeply anchored in Pilates history, both were certified by Romana Kryzanowska, heir to the classical tradition of Joseph Pilates.
