Core Stability Advancements and Applications Reformer Workshop

P/oP Studio is ready for this amazing workshop with Karen Clippinger

JOIN US FOR

Sunday, October 14, 2018

9am - 4pm

$200 – Early bird price good until September 21

$250 – Regular price after September 21

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Research has advanced our understanding of core stability, including the need for different stimuli to optimally develop strength versus stability.

This workshop will provide numerous exercises and progressions to create the high intensity overload that has been shown to be ideal for fostering core strength.

  • This will be the first presentation of this work outside of a conference format and the only class Karen Clippinger will be teaching in California for the remainder of 2018.

  • It will incorporate large exercise balls and rotator discs into classic and novel reformer exercises for development of multi-planar core stability that will be discussed, demonstrated, and individually practiced.

  • Particular emphasis will be placed on the use of rotation because of its common association with functional movement and injury.

Join Karen and a dedicated group of instructors in an intimate workshop that is part of an on-going education based on the science of the body and its practical applications.

This workshop is appropriate for reformer (only) instructors and all levels of teachers and practitioners.

Attention Instructors...

Karen Clippinger's Last 2018 California Workshop at P/OP on

Sunday October 14, 2018

9am - 4pm

Save $50 with our $200 Early bird price good until September 21

Hurry as Space is limited

  This workshop is appropriate for reformer (only) instructors, as well as all levels of teachers and practitioners.

This workshop is appropriate for reformer (only) instructors, as well as all levels of teachers and practitioners.

$250 - Regular price after September 21

Respond to: info@pilatesofpasadena.com or (626)765-6500.


Urban Chicken Keeping 101

Great class to attend at McDonalds Urban Farm in Altadena!! This class will cover all you need to know to start raising your own backyard urban chickens.

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TOPICS INCLUDE: CHICKEN BREEDS (FOR PERSONALITY AND EGG COLOR), PURCHASING AND RAISING DAY-OLD CHICKS OR MATURE CHICKENS, SAFE COOP DESIGN FOR YOUR CHICKENS, RULES FOR PASADENA/ALTADENA/SURROUNDING AREAS, BEST FEEDING PRACTICES, AND THE REWARDS OF BACKYARD CHICKEN EGGS.

Class includes a farm to table snack and a farm tour for $25.

Adults and children age 8+ welcome.

Sign up at: mcdonaldsurbanfarm.org/classes-events/

or Contact: FARM MANAGER / OWNER: AMELIA MCDONALDMCDONALDSURBANFARM@GMAIL.COM

Get a Better Waistline...Add Obliques to Your Workout

The obliques aid in compressing the abdomen and in forward-bending. They are also the hard workers that help us in side-bending and twisting our torso.

The big reason to include oblique work in your workouts is to make sure you have tone and good function in any muscle group—you want the full benefits that muscle group has to offer.

In this case, it's the side bending and twisting ability along with abdominal compression and forward bending. Many of us want to make extra sure we get our oblique workouts in because toned obliques make for a nice waistline. 

Keep in mind that the obliques work in concert with your other abdominal muscles and really all the muscles of your Pilates powerhouse—abs, back, hips, pelvic floor.

It is not recommended to focus just on obliques, but rather obliques in the context of a full-body workout. We want form and function along with a waistline.

Making bending and twisting exercises effective and safe to get that oblique workout. One example is the Pilates Mermaid Side Stretch Exercise below.

   
  
   
  
    
  
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  Pin it - Ben Goldstein

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One of the best ways to get your oblique workouts is in a balanced Pilates workout which will always feature twisting and bending exercises.

To get a better waistline, contact one of our experienced instructors today they can craft a balanced workout for you in studio and for your at home practice.

The studio is open 7 days a week from 6am to 9pm or

contact us at info@pilatesofpasadena.com

Aging Gracefully and Safely

Kent Elliot offers a few simple things seniors can do to age in place more safely. But what is 'Aging in place'?

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Aging in place refers to living independently in your own home rather than in an assisted living or retirement home in old age.

As many as 75 percent of older adults plan to live out the remainder of their years in their own home. Instead of uprooting your life and moving to an unfamiliar nursing home, you can support your physical needs by making accessibility changes to your own house.

Here's how to plan for aging at home as safely and gracefully as possible.

Ask Yourself if Aging in Place is Realistic

Even though home modifications allow many people to safely age at home, it's still not for everyone. For people who need daily nurse assistance or those with fluctuating health conditions, aging in place may not be the best option. You still need to be able to move about your home, even if you're in a wheelchair or require a walker. Preparing food, washing, and keeping your home tidy are all requirements for aging in place. You'll also need to travel into town to run errands and attend doctors appointments. If you cannot drive, you will need to find alternate transportation such as public buses or help from family.

Reduce the Risk of Injuries Outside

Did you know that falls are the leading cause of injury for older Americans? Luckily, low-cost home modifications have been shown to significantly reduce injury from falls. First, start by making repairs to your walkways and stairs outside your home. Keep paths clear of debris and install adequate outdoor lighting. This also means keeping vegetation trimmed so it doesn't intrude onto pathways. Handrails on your stairs and steps can help you enter your home safely. If you're in a wheelchair or walker, you may want to replace your stairs entirely with a ramp.

Keep Indoor Living Spaces Safe

Moving indoors, get rid of hazardous throw rugs that can bunch or slide on hard floors. Instead, replace them with non-skid mats that are securely fastened to your floor. Make sure your indoor staircases are well-lit and have railings. It can even be helpful to add brightly colored tape to stairs so they're easy to see. Clean up clutter from the floor so nothing is sitting in the way of walkways or staircases. Everyday Health recommends wearing shoes or non-slip socks in the house to reduce your slipping risk.

Fall-Proof Your Bathroom

The threat of accidents in the bathroom can be a major cause of concern for seniors and their family members. According to Independent Home, many falls happen when people get in and out of the bathtub or shower. To avoid this, place non-slip mats in your shower and on the floor outside it. Putting a sturdy chair directly in the shower can also be helpful. Grab bars and handrails in the bathroom provide extra support when using the toilet or bathtub and save you from a fall if you do happen to slip. Liquid soap and shampoo dispensers can be mounted on your shower wall so you don't have to reach for these items. Also, consider installing a night light in your bathroom so you don't risk falls at night when you get up to use the toilet.

Consider Moving to an Accessible Home

If you’re unable to make your required home modifications for any reason, consider moving to an accessible house. Accessible homes in Pasadena, California, typically sell for $950,000. These homes usually include a step-free entrance, wide door frames, step-free showers and bathtubs, non-slip bathroom floors, and grab bars. If you're in a wheelchair, look for tiled or timber flooring that is easier to roll over. Make a checklist of everything you need in an accessible home before starting your search. Then, use online filters to search for accessible homes for sale in your area.

Of course, keeping yourself in good physical health will make aging in place much easier to accomplish. This includes getting regular exercise, eating a healthy diet, and minimizing stress.

If you're worried about aging in your home alone, remote monitoring systems and fall alerts can notify family members if you ever need help.

Just remember, many people have successfully aged at home, and you can too!

For additional information contact:

Kent Elliott

https://athomeaging.info/my-book/

 

info@athomeaging.info

 

75 percent - https://www.ncoa.org/news/resources-for-reporters/usoa-survey/2015-results/

aging in place - https://www.simplyss.com/blog/aging-in-place-a-seniors-guide/

cause of injury - https://www.bmj.com/content/354/bmj.i5190

making repairs - https://www.alliancehhcare.com/resources/modifying-home-fall-prevention/?doing_wp_cron=1530795073.7342660427093505859375

Everyday health - https://www.everydayhealth.com/longevity/future-planning/prevent-falls-at-home.aspx

Independent home  - https://independenthome.com/six-concrete-and-effective-ways-to-accident-proof-your-bathroom/

 

 

 

Back on Track

There is a reason why stretching into a pilates lunge always make you sigh “ahhh” with relief. Thanks to our overly sedentary work life, our hips and backs are feeling tighter than ever.

In the U.S. we spend 10 hours a day seated on average, 80 percent of us will experience lower-back pain being desk, car or sofa bound. This is sometimes referred to as, long-term parking, which causes lower-back pain by upsetting the normal, healthy function of a few major muscle groups. 

The main problem is poor posture.

We tend to slouch while we sit, and cashew-curling our upper body strains back, neck and shoulder muscles.

Here are Po/P’s 3- must-dos’ to get you back on track:

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Respect the S- Curve

A healthy spine has two gentle inward curves – one behind the neck, the other right below the waist – to keep its vertebrae stacked naturally and the upper body’s weight evenly distributed, says Joan Vernikos, Ph.D., a former director of NASA Space Life Sciences and author of Sitting Kills, Moving Heals (Quill Driver Books, 2011).

To maintain this silhouette, we need to sit correctly: with chin neutral and level, ears over shoulders, shoulders over hips, chest slightly lifted, and feet flat on the floor.

Typing on a keyboard? Be sure that your arms are bent at a 90-degree angle, your wrists are supported, and the center of your computer screen is positioned just below eye level.

Photo Credit: Kira auf der Heide on Upsplash


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Get Up, Stand Up

Every little bit helps – just once every half hour is enough to prevent muscles-wasting spinal disk compression and other harmful effects of being stuck in one spot. While you’re up and walking, take big, strong strides to relieve the pressure that sitting causes.

Photo credit: Volkan Olmez on Unsplash

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Exercise with Intent

If you are already achy, or have had issues in the past, first get the green light from your medical professional. Then start conservatively, with basic core-building exercises. Think squats, planks, bridges and wall-sits. Pay attention to technique, really pays off to ensure that your back never takes on more than it can handle.

Photo Credit: bruce mars on Unsplash

Need to work on your form and technique?

Check in with any of our pilates instructors to create a customized workout session just for you and get you back on track!

Fly the Friendly Skies... of Pasadena's Peekaboo Galleries

The Peekaboo Gallery, a new experiential gallery,

located at 40 Mills Place in Old Pasadena, will be lifting off its next exhibition,

“Welcome Aboard The Friendly Skies: The Art of High Altitude Travel,” on Saturday, August 18. 

 The Friendly Skies exhibit will showcase the finest heirlooms of 100 years of air travel in a striking Jumbo Jet stage set, featuring vintage airline memorabilia and collectibles from a time when traveling aboard a luxury airliner was a magical experience.   

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The exhibition, which is on until September 23, will bring together original lithographs and paintings of classic travel art, industrial and commercial aircraft models, and high-flying haute couture in a flight attendant fashion show.

For more information, visit www.peekaboogallery.com or http://www.pasadenanow.com/main/fly-the-friendly-skies-of-pasadenas-peekaboo-galleries/

VOTE P/oP for Best Pilates Studio 2018!

Please take the time to vote for you favorite Pilates Studio.  ( hint.. hint..)

Don’t forget to also vote for your favorite coffee houses, restaurants, etc.. Any businesses you support would appreciate your vote of confidence.

You can vote online at https://www.pasadenaweekly.com

Or if you prefer you can cast your vote at our studio, we have printed forms for your convenience.

If you missed our blog on Friday with Abby Hanson and her upcoming class with the Yamuna Balls please go on the website and check out further information. Abby is now available for private Yamuna sessions. Look for group classes coming in September.

August and September tend to be the hottest months here in Southern California just a  reminder to stay HYDRATED and use lots of sunscreen if you will be outdoors.


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Instructor: Abby Hanson

Abby Hanson has been studying yoga and pilates for twenty years. 

Her inspiration is always aging gracefully and living free from pain.  

Abby believes in restorative movement and recently began teaching yamuna ball rolling.  YBR is ball rolling therapy that combines the release of massage with the strengthening and toning of exercise, providing an effortless workout and a deep stretch. 

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The balls

apply traction that frees up connective tissue, reeducates muscles, stimulates bones, and leads to fully releasing negative holding patterns in the body. 

YBR is the perfect compliment to Pilates exercise. 

If you are interested please look for future classes at Pilates of Pasadena towards the end of September, or contact Abby for private YBR instruction today. 

Tuesday Tip

We spend about a third of our lives in sleep. 

Sleep is important on so many levels. If only we could sleep like a baby and get some solid restful sleep.

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The secret to refreshing sleep is to

wake up naturally after a sustained period of REM. There is wisdom in the old saying that ‘one hour’s sleep before midnight is worth two after.’

Short-term insomnia, which is the commonest type of insomnia afflicts as many as one in three people, can be caused by  stressful life events, a poor sleeping environment, and an irregular routine.

Here are my 7 simple steps to better sleep:

1. Set up a strict routine involving regular and adequate sleeping times.

2. Create a relaxing bedtime routine that helps you to wind down before bedtime.

3. Eat a wholesome evening meal with a good balance of protein and complex carbohydrates.

4. Enjoy a hot, non-caffeinated drink such as herbal tea or hot chocolate before going to sleep. In time, your hot drink could serve as a sleeping cue.

5. Sleep in a familiar, dark, and quiet room that is well ventilated and neither too hot nor too cold.

6. Exercise regularly. Exercise reduces anxiety and also helps with other aspects of psychological and physical health.

7. Reduce your overall stress. At the same time, try to do something fulfilling each day. As Leonardo da Vinci said, a well-spent day brings happy sleep.

Don't make the common, almost universal mistake of underestimating sleep. Time spent in sleep is time well spent; almost everyone could do with better, more restorative sleep.

Sleep is the best meditation. —Dalai Lama

 
  • Photo Credit: Dakota Corbin on Unsplash

Tuesday Tip

Plagued by sinus problems?  Invest in a Neti Pot!

 Photo Credit:  Braydon Anderson  on  Unsplash

Photo Credit: Braydon Anderson on Unsplash

The basic explanation of how the Neti pot therapy works is, that it uses a salt and water solution to thin mucus and help flush out the nasal passages.

  • Rinse your nasal passages twice a day to flush out pollen and other irritants. 
  • Put saline solution (a 1/4 teaspoon salt and 1 cup warm water) in a plastic squirt bottle or a nasal irrigator, a spouted container that allows you to pour water directly into your nose. 
  • The solution should fill your nasal cavity and spill out the other nostril. 
  • Gently blow your nose afterward.

Forget the Crunches & get Planking!

If you want rock solid abdominals then you should be all about the Plank.

As far as exercises go, you get the best bang for your ab-rocking buck with planks because it is considered an exercise that engages multiple muscles.

 Photo Credit:  Ayo Ogunseinde  on  Unsplash

Photo Credit: Ayo Ogunseinde on Unsplash

7 reasons to get excited about doing planks

  1. For being a basic isometric exercise, planks strengthen your entire body—they make your core pop, strengthen your lower back, and build your shoulders.
  2. The longer you can hold the plank, the more resilient your lower back will be to injury.
  3. Planking exercises have a great impact and improvement on your posture.
  4. You’ll decrease your risk of injury in the back and spinal column.
  5. You’ll improve your overall balance.
  6. Planks require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.
  7. Best perk of all...you don’t need any equipment.

Ask your P/oP instructor for their recommendations and tips for conquering the plank.

You’ll be better for it, guaranteed.