Celebrating International Women's Day
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.
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...
Photo by: nathan-dumlao-432134-unsplash.jpg
Jump for Tuesday
Photo by Clem Onojeghuo on Unsplash
Find diet-friendly munchies
While there are lots of good-for-you and your family foods out there, some key ingredients make it a lot easier to keep your weight or meet your weight-loss goals.
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.
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.
A Pilates Nooner and a Happy Hour with a Different Kind of Buzz - New Classes @ P/oP
We are very excited to announce multiple new open classes to the P/oP daily line-up! Did you have to miss your regularly scheduled session this week? Schedule a “nooner” with Heather or Toni. Want to get the weekend started right? 4pm reformer “happy hour” classes on Fridays through April will do the trick!
Read moreONLY A FEW SPACES LEFT WORKSHOP FOR INSTRUCTORS! Join the Oov Movement! →
A revolutionary device, the OOV is ergonomically designed to complement the 3 curves of the spine and mimic natural movement. Developed by Australian Osteopath and Neuroscientist Daniel Vladeta who saw a need for a self-correcting device that would embed motor learning. The OOV is an unstable, proprioceptive, bio-feedback tool, that re-patterns and enhances efficient movement. The OOV Courses explore how using a device like the OOV can facilitate Functional Movement and create stability through improving mobility, focusing on exercises and training methods that continue to evolve with the latest research and our understanding of the body. Incorporating traditional Pilates exercises applied to the OOV and Balance Training, the course teaches you to Assess Correctly, identify where Instability and Restriction exist in the Body, and how to develop Strategies to Promote Improved Motor Control, Strength, Endurance, Proper Alignment and Increase Dynamic Stability through the 3D Activation of Myofascial Slings. The OOV is an experience and will change your daily practice and view of Functional Alignment.
Read moreFind a Workout Buddy
A fitness friend is hugely helpful for keeping motivated,
but
it's important to find someone who will inspire - not discourage.
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.
Finally Friday ...
"In 10 sessions you'll feel the difference, in 20 you'll see the difference, and in 30 you'll have a new body"
~ Joseph Pilates
Thinking About Starting Pilates?
No matter how uncoordinated you might think you are, or how insecure about your age and body you are.…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. Here are just 4 advantages to doing pilates.
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.
How badly do you want to do this?
The more you want to do Pilates, the greater and more satisfying your experience will be.
Let’s do it together!
Attend our Group classes for a fun and affordable way to experience Pilates. Each workout is tailored to each individuals level within the group setting. Book an appointment today!
Intro Offer!!
The studio is open 7 days a week from 6am to 9pm.
** Intro Offer: 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.
Wellness Wednesday
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!
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!
Sign up Now! Yamuna Body Rolling Classes →
New Yamuna Body Rolling
Yamuna Body Rolling (YBR) is a simple and effective method to release and elongate muscles, joints and tendons that have been compromised by years of overuse.
YBR is a 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.
Next Class dates: February 10, and February 24.
Sign up now! Class size is limited to 6 attendees.
To book class appointments go to http://www.pilatesofpasadena.com/book-classes/
or Contact Abby Hanson today to schedule your appointment: 608-280-1888 abbyshotwell@gmail.com
Tuesday Motivation
Bring a friend or join up to 4 people for a fun and affordable way to experience Pilates in our Group/Semi-private sessions. Each workout is tailored to each individuals level within the group setting. Single Class Semi-Private: $45
Go to pilatesofpasadena.com/book-classes/and Register now!
Hungry for Sleep
Photo by David Clode on Unsplash
Many people are missing out on essential vitamins and minerals which could cause less restorative sleep and disturbance.
Set yourself up for restful nights by padding your diet with vitamins, minerals and amino acids that support serotonin, a brain chemical that contributes to relaxation and sleep, as well as foods that contain natural melatonin.
Try our suggestions:
Magnesium: Almonds, cashews, dark chocolate (my favorite), pumpkin seeds, yogurt, salmon
Melatonin: Bananas, cherries, flaxseeds, raspberries
Serotonin: Bananas, Kiwis, pecans, tomatoes, walnuts
Omega-3s: Eggs, flaxseeds, salmon, trout, yogurt
Potassium: Acorn squash, avocados, bananas, sweet potatoes, salmon
Tryptophan: Cheese, eggs, spinach, turkey
Vitamin B6: Avocados, bananas, bulgur, pistachios, salmon, sesame seeds
Vitamin D: Eggs, mushrooms, salmon, sardines, yogurt
What are your tips for a good nights rest? Tell us yours in our comment section below.
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