Too much Holiday Sweets

Feeling guilty about the sweets or food you enjoyed at your Holiday celebrations?

Most people decide to cut back on eating to trim back down.

Don't beat yourself up! It takes a lot of calories—3,500—to gain a pound of body fat. So really, that holiday eating doesn't usually result in any significant weight gain.

It's about what you do the next day and the day after that's really important —so get back and stay on-track with your workouts. So be sure to whittle away at those extra calories over the next day or two, preferably by boosting exercise rather than eating too little. Starvation is not the healthy answer!

Photo by Brooke Lark on Unsplash

Workshop News

FOR INSTRUCTORS - Rocking and Rolling to Release™

January 13, 2019 @ 9:30 am - 5:30 pm

 This course will take the instructor or client through a series of body positions and sequences combined with rocking movement that will activate the body’s innate sense of fascial, bony and muscular release. Balls are used to further enhance the release through rolling and hands on assist techniques

 This amazing certification course will be held at P/oP and can be booked throughthecenterforwomensfitness.com or info@thecenterforwomensfitness.com 

 

#thecenterforwomensfitness #myofascialrelease #fascia #muscles #bones #rockingmovement #thecenterforwomensfitness #health @magicgreenball

Poetry Consults

Calling all experienced managers, departmental leaders, board directors and donors, and communication team members interested in new ways to look at how you perceive the world around you and make connections.

Tina Demirdjian, Principal of POETRY CONSULTS is inviting you and a guest(s) to share the powerful and practical benefits of creative expression in the workplace, and in working with Boards and donors. She shares a new way to build more effective teams and better boards.

At POETRY CONSULTS she aims to reach individuals and teams in private, public and nonprofit businesses that operate in dynamic and high stress situations.

To demonstrate the impact of this work she invites you to join her and other business leaders to discover Creative Approaches to Building Teams, Developing Innovative Social Media Content, and Engaging in Social Responsibility.

To RSVP contact

Tina Demirdjian poetryconsults@gmail.com or call (818) 940-6953

Foot Health: Don't Tiptoe Around its Importance →

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.

Towel curls

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

 

Instructor Feature

Satoko is originally from Kyoto, Japan. She began practicing Pilates seven years ago to treat severe lower back pain and spinal problems that developed following the birth of her second child.

Satoko noticed the positive benefits that Pilates provided by transforming her body, mind and life and, in the process, gained strength, flexibility, freedom from pain and greater energy. From that point on, Pilates became her passion and she went on to complete the Body Arts and Science International (BASI) Teacher Training Program.

Since 2010, Satoko has enjoyed sharing her knowledge with others and strives to afford the same benefits to her clients by giving them hands-on approaches to Pilates. She develops training programs for new clients based on their unique needs. 

Satoko continues her study of Pilates, and the human body, through daily practice and research, and by attending seminars and workshops. She is bilingual and is fluent in English and Japanese.

For more information contact - info@pilatesofpasadena.com or go to 990 S. Arroyo Parkway Blvd., Pasadena, California 91105 | (626) 765-6500

Satoko Offers the following options:

Private sessions: $750

Experience personal one-on-one training

Duets (Limit 2): $550

These sessions are perfect for couples and workout buddies who are comfortable together and want to learn Pilates at the same time. If you prefer, we can find a partner for you. Group / Semi-private (up to 4 person): $350

Join up to 4 people for a fun and affordable way to experience Pilates. Each workout is tailored to each individuals level within the group setting.

Single Class Price (Private): $85

Single Class Duets: $65

Single Class Semi-Private: $45

Single Price Reformer: $30

Gift Certificates Available

For more information contact - info@pilatesofpasadena.com or go to 990 S. Arroyo Parkway Blvd., Pasadena, California 91105 | (626) 765-6500

 


In the Community

Visit the Arroyo Seco Marketplace

Saturday, November 24, 2018
10:00am

At the Audubon Center at Debs Park4700 N. Griffin Ave, Los Angeles, 90031

Support local vendors on Small Business Saturday!

Visit the 2nd annual Arroyo Seco Marketplace on November 24th from 10am – 4pm. What better way to get ahead of your holiday shopping and support local small businesses and vendors than with our nature themed vendor booths.  They’ll have food, music, activities, and programs running all day long for the whole family.  Stay throughout the day and participate in their raffle. 

Explore the marketplace--you're bound to find something for everyone on your holiday list!

 

Workout Booster

DRINK UP

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.

 

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.

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

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.”

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

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.