SIGN UP NOW for
Pre-Holiday “Kick It Into Gear”
Sheri Long Mat Class
Sunday, December 9, 2018
9:00 am to 10:15 with a 15 minute Q & A following
~this class open to the public
RSVP to: firstname.lastname@example.org for more information
We all know how to keep our biceps in shape, but few of us know how to keep feet and toes in good condition.
They take significant abuse from the hours we spend on our feet each day.
The American Podiatric Medical Association (APMA) considers your feet a marvel of engineering. Together, your two feet contain more than 50 bones, accounting for about one-fourth of all the bones in your body. And somehow they also make room for more than 60 joints and 200 muscles, tendons, and ligaments that hold them together and help them move.
The American Orthopaedic Foot & Ankle Society recommends doing these simple exercises to strengthen toes and prevent foot discomfort.
All shoe wearers will benefit from these exercises.
Toe raise, point and curl:
Hold each position for five seconds and repeat 10 times. Great if you suffer from toe cramps.
Golf ball roll:
Roll a golf ball under the ball of the foot for two minutes.
This is a great massage for the bottom of the foot and is recommended for people
with plantar fasciitis (heel pain), arch strain or foot cramps.
Place a small towel on the floor and curl it toward you using only your toes.
You can increase the resistance by putting a weight on the end of the towel.
Relax and repeat this exercise five times.
Try these exercises recommendations the next time your feet cry mutiny.
You’ll soon be stepping lively again!
For more information on foot health go to: http://www.aofas.org/footcaremd/.aspx
Drink Green Tea
Hot or iced, green tea can help rev up your workout.
Its catechins, antioxidants, and caffeine help increase the metabolic generation of heat.
Drink a cup about 10 minutes before exercising.
Pointers that will help you get what you need in terms of hydration.
1. About 1 hour before working out, drink 8 ounces of water to help ensure you’re starting off hydrated.
2. Add a low-calorie electrolyte tablet to your water pre-workout and drink during the workout. This will help you maintain adequate hydration and replace what you loose through swear.
3. Remember to rehydrate post-workout. Aim for 6-8 ounces.
Share you hydration tips in our comments section below.
"If your spine is inflexibly stiff at 30, you are old. IF it is completely flexible at 60, you are young."
~ Joseph Pilates
Join Amelia for a Chair Class on Saturday mornings at 10:30am. Text (203) 627-6687 to reserve a spot . Chair Class: $25
Sculpt, Tone and Balance Class: $20
You’ve heard of FOMO…
(a.k.a. fear of missing out), but now everyone is talking about FOBO (fear of better options).
It’s a term coined by Patrick J. McGinnis, who is the host of the podcast FOMO Sapiens. The idea is that we often fall into the trap of researching every single option - like when you are looking for a hotel, or searching for a restaurant - to ensure you pick the best possible thing.
The problem? Experts say it can lead to paralysis, because the more options you have, the tougher it is to make a decision.
P/oP makes your decision making easy, all our classes are tailored to be a great fit for you workout goals.
Join our Group Reformer Classes: $25
Join Samantha every Monday evening at 6pm & 7pm & Wednesday at 6pm for a group reformer class. Text (213) 222-6199 to reserve a spot.
Join Amelia every Thursday evenings at 6pm & 7pm for a group reformer class. Text (203) 627-6687 to reserve a spot .
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.
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 email@example.com
Drink Mint Tea
Ease occasional indigestion by sipping a cup of mint tea after your meal.
Spearmint or Peppermint improve the flow of bile, which moves food through the digestive tract more quickly. Add some lemon slices and ice for a refreshing end of day summer drink.
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:
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
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.
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.
Try Peppermint Oil!
The essential oil version of this herb has gained popularity worldwide due to its effectiveness against numerous skin, hair, and health troubles.
We have compiled 6 uses of miracle peppermint oil with the benefits for you to try.
1. Makes Skin Brighter
Adding a few drops of this oil into your daily beauty regimen is an easy and effective way to achieve healthy and radiant skin. It contains menthol that has a cooling effect and at the same time, works to brighten up the dull skin. Great to do after a Pilates workout!
2. Alleviates Stress And Pain
Peppermint oil can alleviate stress and pain after a long and tiring day. Apply some drops of peppermint oil on your body and take a bath. The refreshing properties of this wonderful oil will energize you and its cooling properties will remove body pain.
3. Hydrates A Dry Scalp
Since this oil has excellent moisturizing properties, you can mix it with your favorite carrier oil like almond oil or olive oil and apply the mixture on your hair.
Wrap your hair in a shower cap and wait for at least 30 minutes. Alternatively, you may use peppermint essential oil in combination with other essential oils like jasmine or lavender. It helps to nourish your hair and moisturize it thoroughly.
4. Eases Digestion
Peppermint oil can cure indigestion. You can add it to your food as a flavoring agent or drink few drops with a glass of warm water after your meal. Since peppermint oil is carminative in nature, it helps to reduce a stomach upset.
5. Peppermint Oil For Headaches
It's the best natural remedy to get relief from headaches. Sprinkle few drops of peppermint oil on a handkerchief or dab it on your wrist and inhale it to get rid of a nagging headache. It is also used for migraines as an excellent stress buster especially, during this heat wave!.
6. Oral Health
It is usually added in all toothpastes for that refreshing flavor and if not, you can add it yourself. Put two drops of peppermint oil on your toothpaste and you can stay away from bad breath and toothaches. This is the best way for dental care and fighting against harmful germs. Enjoy a great smile!
Tell us your favorites uses of peppermint oil in our comment section below.
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.
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.
People may be less prone to high blood pressure with a Potassium rich diet...
Besides reducing sodium and taking other heart-healthy steps, eat potassium-packed picks such as bananas, cantaloupe, and oranges.
Tell us your favorite combos of potassium rich foods in our comment section!
Photo Credit by Rémi Müller on UpSplash
The Sun Protection Factor [SPF] number tells you how long the sun’s UV radiation would take to redden your skin when using the product exactly as directed versus the amount of time without any sunscreen.
Whether the sky above is a bright blue or steely gray, the sun’s rays are raining down billions of photon particles per second on us. Those kaleidoscopic rays contain ultraviolet (UV) radiation, the source of sunburn, premature skin aging and skin cancer.
SPF is a number that indicates how well a sunscreen shields unprotected skin from damage caused by a particular type of UV radiation: the UVB rays.
- SPF 15 blocks 93% of UVB rays
- SPF 30 blocks 97% of UVB rays
- SPF 50 blocks 98% of UVB rays
- SPF 100 blocks 99% of UVB rays
Studies show that products with very high SPFs often create a false sense of security.
People who use them tend to stay out in the sun much longer. They may skip reapplying. And they may think they don’t need to seek shade, wear a hat or cover up with clothing no matter the activity. They end up getting a lot more UV damage, which, of course, defeats the purpose.
Almost everyone uses too little and almost no one puts it on correctly.
We recommend the application tips below from REI.com on how to use sunscreen the right way.
Share these tips with your family and friends:
- Far more important than the sunscreen you choose is the way you apply it. An SPF 50 sunscreen applied haphazardly provides much less protection than an SPF 30 (or SPF 15) sunscreen applied conscientiously.
- Apply 15 minutes before sun exposure. This is true of all sunscreens.
- Use massively more sunscreen than you think you should. A rule of thumb for a person wearing shorts and a T-shirt is to use at least an ounce (visualize a full shotglass), and make sure you cover every square inch of exposed skin. The Skin Cancer Foundation recommendations to use a water-resistant, broad-spectrum sunscreen with an SPF of 30 or higher for any extended outdoor activity.
- Reapply at least every two hours. True for all sunscreens, this is another guideline that many people are lax in following.
Happy Summer from all of us at P/oP
Throughout the years we've heard people tell us how the benefits of Pilates have changed their lives - sometimes dramatically. We think you should hear them, too…
Dottie Lanham: Pasadena, CA
I’ve seen a wonderful change in how my body moves since I started Pilates. Over the years my workouts consisted of walking and my yoga practice but I have never been athletically inclined. But now I’ve seen a major increase in the coordination of my body – Pilates has improved my posture and basically changed my muscle structure.
When people ask me why I do Pilates I tell them that it’s a great way to build toned muscles with little to no impact on your body. You can even get some cardio exercise with no joint impact. In addition, I’ve never had a dull class. There are so many exercise and so much variations – its just always fun. And, I love how I feel after a class! Thanks Maria!
Has Pilates changed your life?
Are you an instructor with a great client success story? We’d love to hear from you on our comment section or email us at firstname.lastname@example.org.
According to some research, catching a whiff of this aromatic herb may increase alertness and improve memory.
To stay sharp, try smelling fresh rosemary or inhaling the scent of rosemary essential oil before a test, meeting, pliates class or even before playing golf!
Depends on a few things, consider how you like to work out, your schedule and your goals. Whatever class type setting you choose for your experience, our studio promotes a physical and mental mind-body atmosphere conducive to concentration and focus.
Do you need the camaraderie or discipline of scheduled classes to keep you on track?
We recommend you try a group experience if working out with others helps you stay motivated and focused.
If so, a group reformer or group mat classes may be the best fit for you.
Just about every benefit the Pilates method has to offer can be achieved through mat work!
Join Samantha every Monday evening at 6pm & 7pm for a group reformer class. Text (626) 497-1280 to reserve a spot.
Join Amelia every Thursday evenings at 6pm & 7pm for a group reformer class. Text (203) 627-6687 to reserve a spot .
Group Reformer Class: $25
Want an intensive, one-on-one Pilates experience customized to your individual goals or special needs?
Nothing beats our one-on-one private customized Pilates sessions.
Intro Offer: 3 private, 55-minute introductory sessions: $180
This set of 3 classes is an introduction to the art of Pilates and is open to first-time clients. Build core strength and learn the beginning moves you'll need to master this timeless exercise. Inquire on instructor availability.
P/oP certified instructors work with clients of all ages and abilities including handicapped, athletes, young adults and seniors, through tailored exercises in both private and group classes.
Call (626)765-6500 or email us for additional information or to schedule an appointment with one of our wonderful instructors today!
For dry skin, incorporate more avocados into your diet. They're rich in monounsaturated fat and vitamin E, both of which promote healthy skin.
Try them on salads and sandwiches, and even in smoothies.
Tell is your favorite way to eat avocados in our comment section!
Photo Credit: abigail-lynn-517258-unsplash.jpg