It’s Simpler Than You Think

Caring for the planet is one of those things that can seem out of our reach.

James K. Williamson’s article,Things You Can Do to Care for the Planet, NYT  Feb. 24, 2019, offers several ideas that we can do in our everyday lives to take part in caring for our community, country and planet.

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Hang on to your smartphone

The little computer you carry with you requires a lot of energy to assemble. The production of an iPhone 6, for example, released the equivalent of 178 pounds of carbon dioxide, or about as much as burning nine gallons of gas, according to a 2015 study. Instead of buying a new phone, try to keep yours in working condition for as long as possible (here’s some advice on how to extend its life). But if you must get rid of yours, recycle it or consider buying a used one.

Leave leaves

Leaves provide shelter for worms, moths and some butterflies, which then become prey for neighborhood birds. They also help nourish and fertilize soil, and you won’t burn fossil fuels by using a lawn mower or leaf blower.

Use a dishwasher, not the sink

Dishwashers have improved over the years: Average models certified by the government’s Energy Star program use 3.5 gallons or less per cycle. Compare that with an efficient kitchen faucet, which pours 1.5 gallons of water per minute, meaning that handwashing for four minutes nearly doubles the water use of a dishwasher. If you don’t have the luxury of owning a dishwasher, try to do the two-bucket method: “When washing dishes by hand, don’t let the water run. Fill one basin with wash water and the other with rinse water.”

Buy fewer clothes

Manufacturers use water and chemicals to dye and finish cotton clothes. Polyesters and nylons aren’t biodegradable. In this age of fast fashion, it’s best to wear your clothes for a long, long time. (Buying secondhand helps, too.)

Consider your online order, from click to carrier

When you’re shopping online, try to buy in bulk to reduce multiple deliveries, which can help cut carbon emissions from delivery trucks. Research your items to avoid having to return them, and always recycle the boxes.

Be mindful of your food waste

A massive amount of energy goes into producing the food we eat, especially meat and dairy and about 40 percent of food in the United States is thrown away. To limit food waste when you’re hosting a get-together, use this “Guest-imator” to calculate the amount of groceries you’ll need. Also check out the “Waste-Free Kitchen Handbook” for more help on reducing food waste.

Eat Berries for Breakfast

Berries are an incredible food, rich in nutrients for our brain, our digestion, and they’re disease-preventative.

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Photo by_ alex-block-597468-unsplash.jpg

They’re also a fresh source of produce and keep us fuller than processed cereals with dried fruits. Add 1/2 cup of your choice frozen or fresh berries to either a smoothie, oatmeal, or just have some with some unsweetened coconut yogurt and a little chia or flax seeds.

Berries are also a great source of vitamin C to kickstart your immune system.

Men Do Pilates

Fitness experts now believe that if there is one form of exercise that men of all ages should be doing, it’s this one!

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Fun Fact:

Pilates was created by a man -- for men. Creator, Joseph Pilates, had a list of occupations -- diver, wrestler, body builder, self-defense teacher and professional boxer -- that's pretty much the stereotypical definition of manliness. The truth is, Pilates offers a great workout, regardless of your gender.

With its benefits of increased core strength, improved posture and better balance and flexibility, it should come as no surprise to learn that the number of male participants in Pilates classes is rising.

 Pilates includes balance and standing work, it is a total body workout. Let’s face it, there’s not much point in having great abs if they only work when you’re lying down!

 Your core isn’t just your abs — it’s your entire body from your diaphragm all the way to your pelvic floor. Although the focus of a Pilates class is primarily on your core, your inner unit, the class will also work your back, chest, arms, legs, neck, feet… the works! Other benefits are flexibility and coordination will improve with practice.

 That’s not to say that Pilates ever gets easy. Pilates is multi-layered, which is what keeps it interesting for people, even after years of practice.  

At P/op you’ll learn the basics of each movement first, breaking them down as much as needed, then adding things in to deepen the experience or simply add more challenge.

Book a session with a P/op instructor today, you’ll be glad you did!

Say Hello to H2O

When you're heading off to pilates, yoga, or any other exercise class, it's always important to hydrate so you can stay energized and have your best workout.

Photo by  rawpixel  on  Unsplash

Photo by rawpixel on Unsplash

Electrolyte-loaded athletic drinks can be a source of unnecessary calories, so drinking water is usually best until you're exercising for more than one hour.

At that point, feel free to go for regular Gatorade-type drinks which can give you a beneficial replenishment boost.

Do you have a favorite athletic drink..share with us in our comment section below.

Workout Booster

DRINK UP

Photo by  rawpixel  on  Unsplash

Photo by rawpixel on Unsplash

 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.

Benefits of practice

The practice of Pilates may date back all the way to the early 1900’s, but the benefits of its practice are far from outdated.

 

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Regularly practicing

Pilates builds core strength, increases flexibility and improves muscular balance and endurance.

Consistency is key for seeing results from Pilates, so add a class or two to your schedule this week! You’ll soon start feeling a much more strong and balanced core, which will only enhance your performance in other areas as well.

We look forward to seeing you at P/oP!

 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.

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 Toni every Wednesday evening at 7:00pm for a group reformer class. Text (707) 416-6162 to reserve a spot. Email to rsvp.

Join Amelia every Thursday evenings at 6pm & 7pm for a group reformer class. Text (203) 627-6687 to reserve a spot .

Increase your brain power with Rosemary

WHY: Shakespeare knew what was up when he wrote, “Rosemary, that’s for remembrance.”

The herbal essential oil stimulates the brain and keeps you on the ball.

A study conducted by the  Egyptian Journal of Basic and Applied Science  found that inhaling the scent of rosemary increased productivity and improved visual and numerical memory.

A study conducted by the Egyptian Journal of Basic and Applied Science found that inhaling the scent of rosemary increased productivity and improved visual and numerical memory.

HOW: Plugging away at your keyboard?

Block out office distractions by popping an aromatherapy diffuser into your computer and add a few drops of essential Rosemary oil.

Wisdom Wednesday

"If your spine is inflexibly stiff at 30, you are old. IF it is completely flexible at 60, you are young."

~ Joseph Pilates

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Join Amelia for a Chair Class on Saturday mornings at 10:30am. Text (203) 627-6687 to reserve a spot . Chair Class: $25

Join Dorothy Sunday morning at 9:30 am for a group Sculpt, Tone and Balance class with props.  Text 626-818-0241 or Email to reserve a spot.

Sculpt, Tone and Balance Class: $20

Photo by Joyce McCown on Unsplash

Simple Steps to Better Sleep

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.’

We spend about a third of our lives in sleep.  Sleep is important on so many levels.

As Leonardo da Vinci said, “…a well-spent day brings happy sleep.”

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If only we could sleep like a baby

and get some solid restful sleep.

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

 Try these 7 simple steps to better sleep:

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

2. Devise 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 adequately ventilated and neither too hot nor too cold.

6. Exercise regularly. Exercise reduces arousal and 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.

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

Tuesday Tip

Looking for fresh looking, healthy skin?

Try peppermint oil in any of these

6 peppermint oil benefits for your skin.

Photo by Charisse Kenion on Unsplash

Photo by Charisse Kenion on Unsplash

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

Peppermint oil is the best natural remedy to get relief from headaches. Sprinkle few drops of the 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.

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!

Got a beauty tip? Share it in our comment section.

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.