Tuesday Tip

True Self-Care

Photo by John Westrock on Unsplash

True self-care is so much more than an occasional bubble bath, manicure, or massage. While all of these things are fantastic, they are self-care lite.

Nicole Griffin says, "True self-care, in my mind, is not an appointment, but a way of life. When done right, it is a manifestation of self-respect and is deeply woven into the way we show up in the world.”

In Nicole’s blog, she challenges us to think creatively and beyond the every day routine.

True self-care is living your best life Get the shiny nails if that makes you happy, but also do the real work. What makes you feel most alive? Who brings out the best in you and mirrors your fullest potential? Who doesn’t (bye)? What things make you lose track of time? What types of play did you love as a child? Who inspires you and why? What are you good at?

What are you waiting for? To learn more go to http://nicolegriffinwellness.com

Nicole is a yoga teacher and holistic health coach in the DC area. She believes that health and self-care should be a priority and that experiences are more valuable than possessions.

Her adventures in life have been defined by a love of learning, an insatiable curiosity, and a willingness to explore the world and say yes to new experiences.

Source: http://nicolegriffinwellness.com/service/b...

Local Community Event – Weekend Walk

Descanso Gardens Oct 7 @ 11:00 am – 12:00

Photo by Drew Coffman on Unsplash

See what’s happening in the gardens on these docent-guided walks that highlight points of seasonal interest. Walks begin at the Center Circle.

Included in the price of regular admission, no reservations necessary.

For more information, go to: https://www.descansogardens.org/programs-events/

@DescansoGardens

Source: https://www.descansogardens.org/programs-e...

Perfect Podcast Workout Companions

Whether driving, exercising, cleaning, cooking or working, a podcast is the perfect companion that will leave you with even more knowledge than an encyclopedia and give you more clarity and perspective than you’ll know what to do with.

We are lucky enough to live in a world where the opportunities for learning are as infinite as they are accessible.

So many books, journal articles, blog posts and webinars are all available at our fingertips. We recommend listening to our favorite Go-To podcasts no matter what you are doing for continued learning.

Photo by Mohammad Metri on Unsplash

Happier with Gretchen Rubin

Her real talk tips and tricks on cultivating happiness through daily actions and habits are a breath of fresh air and with every episode you can always feel a little happier. Gretchen has been interviewed by Oprah, walked arm-in-arm with the Dalai Lama and written a New York Times best Seller.

Stuff You Should Know

From insomnia and probiotics to personality types and claustrophobia, no topic is off limits in this podcast that humorously and intellectually delves into a ton of random topics that will leave your brain even fuller than your belly on Thanksgiving Day. You’ll love all the episode topics! Shout out to episode 612 “Do objects or experiences make us happier” for the perspective.

Achievement VS. Fulfillment – Tony Robbins

The best-selling author, motivational speaker and overall amazing human needs no introduction, Tony is known for creating change and success in minutes, and this particular episode is no exception. Breaking down the significant difference between the science of achievement and the art of fulfillment, he expertly explains why success without fulfillment is ultimate failure. Warning, you won’t be able to listen to it just once.

What is your favorite Podcast? Let us know in the comments below!

EARLY REGISTRATION EXTENDED for this Popular Workshop! Instructors Book Today!

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 OCTOBER 2nd

Hurry as Space is limited

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

$250 - Regular price after Oct 2.

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

EXTENDED EARLY BIRD SPECIAL sign up by October 2  for $200, we are at 50% full,  Don't miss this opportunity call now to reserve your space  

626-765-6500.

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. 

Sunday, October 14, 2018

9am - 4pm

This workshop is appropriate for reformer (only) instructors, as well as all levels of teachers and practitioners. Particular emphasis will be placed on the use of rotation because of its common association with functional movement and injury.

$200 - Early bird price good until October 2

$250 - Regular price after September 21

Space is limited 

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

Pilates of Pasadena

990 South Arroyo Parkway, Suite # 2

Pasadena, CA 91105

(Core Stability Advancements and Applications to the Pilates Reformer workshop approved for 6 PMA CECs) 

Karen has dedicated her professional career to the Kinesiology of movement and its research. She recently released the second edition of her book, Dance Anatomy and Kinesiology and remains a renowned international presenter.

She has a master's degree in exercise science and is a professor emerita at California State University Long Beach, where her course topics included Pilates, anatomy, injury prevention and care, and body placement for dancers.

Ms. Clippinger has given over 400 presentations internationally and in numerous cities in the U.S, including presenting at conferences for Pilates Method Alliance, IDEA, ACSM, Balanced Body Pilates on Tour and BASI Learn from the Leaders. She is the author of the textbook Dance Anatomy and Kinesiology, co-author of the book Pilates Anatomy, and has on-line classes on Pilates Anytime 

Prior to joining academia, Karen worked for 20 years as a clinical kinesiologist in various medical facilities and helped establish Pilates-based programs at Pacific Northwest Ballet and Loma Linda University Medical Center in the mid to late 1990s. 

Join us! Sign up today! 

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


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

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.

$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.

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.

Pin it - Ben Goldstein

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'?

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/

 

 

 

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.   

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 2019!

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.


Read more

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. 

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.

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