The Sun Protection Factor

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:

  1. 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.

  2. Apply 15 minutes before sun exposure. This is true of all sunscreens.

  3. 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.

  4. 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

Photo credit: sai-kiran-anagani-209542-unsplash.jpg

Thinking about starting Pilates?

No matter how uncoordinated you might think you are, or how insecure about your age and body…All of that is about to change with Pilates.

Doing Pilates properly is about awareness of the tempo and flow of the routine and how one movement blends into the next.

How badly do you want to do this?

  • You’ll be developing and strengthening your “powerhouse” abdominal core to support everything you do.

  • You will be keenly aware of the parts of your body that are weak and need to become more flexible.

  • You will also notice a vast improvement in your overall sense of well-being.

  • You’ll feel rejuvenated after only your first workout.

The more you want to do Pilates, the greater and more satisfying your experience will be.

Let’s do it!

Intro Offer: 3 private, 55-minute introductory sessions: $200

This set of 3 classes introduces first time clients to the art of Pilates.  Build core strength and learn the beginning moves you'll need to master this timeless exercise.

BACK BY POPULAR DEMAND Another Pilates Mat Class with Mirko


Mirko is ready for the New Year with Mat classes

let’s keep the fitness momentum going

Mirko will lead another challenging 60-minute Pilates Mat class.


Space is limited - reserve your space ASAP and grab your **mat!

Sunday January 12, 2020

9:00am

$20

**Bring a mat if you have one. If you do not have a mat, we have plenty to go around.

RSVP to info@pilatesofpasadena.com or log on to Acuity Scheduling or,

Call or Text 626-765-6500 to reserve a spot.

follow us on Instagram @pilatesofpasadena and Mirko @mirkofitfoodie




Get a better waistline...

Add the Mermaid 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.

Here is where the mermaid comes in…

pilates-widsor.blogspot

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. But let's be honest, many people want to make extra sure they get their 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 of the best ways to get your oblique workouts is in a balanced Pilates workout which will always feature twisting and bending exercises.

Schedule a Pilates session with our experienced instructors to help you balance your workout here and at home.

Go to: info@pilatesofpasadena.com or log on to Acuity Scheduling

Real Pilates, Real People, Real Stories

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…

D. Parks: 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!

How has Pilates changed your life? Share your success story…We’d love to hear from you on our comment section or email us at info@pilatesofpasadena.com.

 


 

Workout Dedication

it’s not always easy to stay focused to your workout practice but here at P/oP we are dedicated to you and your practice.

Our studio promotes physical and mental well-being through tailored exercises in both private and group classes. Call (626)765-6500 or email us to schedule an appointment with one of our wonderful instructors today!

P/oP has certified instructors who work with clients of all ages and abilities including handicapped, athletes, young adults and seniors.

P/oP Couples Who Sweat Together, Stay Together!

P/oP has couples rocking their cores every week. Book a date with your loved one today and stay together

Sarah and Dan Rothenberg work out every Friday afternoon with Maria

Sarah and Dan Rothenberg work out every Friday afternoon with Maria

We currently have available openings for these semi-private sessions with great instructors! Any level is welcome, everything we do is tailored to your personal abilities.

Pilates of Pasadena has so much to offer;  private classes where you get one-on-one instruction, semi-private group classes, or classes of two people working on a common goal. Let us know what you're interested in, and we will put you in the right group!

Whatever your preference, we will find a style and instructor that fits your needs.

Get started now!

 

 

Source: https://mail.google.com/mail/u/0/?tab=wm#i...

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

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.

 

 

THURSDAY MOVEMENT 360 CLASS

Thursdays at noon with Charletha

Charletha utilizes small props, (i.e., small balls and 18” dowel sticks) for closed chain movements. This class is a combination of Pilates mat work and stretching, as well as an emphasis on joint articulation, fascia release and standing balance.

The goal is to increase overall core strength, achieve better functional range of motion in joint structures, and maintain overall body movement and balance awareness.

This is a great class

for anyone, especially older adults who wish to remain fit and maintain a full range of motion.


SIGN UP FOR CLASS AT: pilatesofpasadena.com/book-classes $25.00


“ I see so many of us lose our balance as we age, any way to continue to improve our balance will ultimately prevent injuries caused from falling “ — Maria

Wednesday Tips

For Side Kick Front/Back Series...Imagine, stacked coffee cups...

Lie on your side with your elbow, shoulder, midback and buttocks aligned with the back edge of your mat.Think shoulder over shoulder, hip over hip.

Lift your top leg to hip height and turn it out ever so slightly from the hip. Inhale, pressing your navel deep into your spine.

Swing your leg to the front and pulse it twice (like two small kicks) as far forward as it will so without rocking forward in your hips or scrunching your waist.

To stabilize your shoulders, imagine balancing stacked coffee cups on your shoulder and do not rattle the cups as you go.

Exhale as you swing your leg back, reaching for the back corner of the room. Watch those cups.

Repeat 10 times

Photo by: nathan-dumlao-432134-unsplash.jpg

Find a Workout Buddy

A fitness friend is hugely helpful for keeping motivated,

but

it's important to find someone who will inspire - not discourage.

Make a list

of all your exercise-loving friends and then see who fits this criteria such as; Can your pal meet to exercise on a regular basis? Is he/she supportive (not disparaging) of your goals?

And last, will your bud be able to keep up with you or even push your limits in key workouts? Now that’s a buddy!

If you've got someone that fits all three, make that phone call and we will see you both at your next Pilates workout.

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!

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!