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.
7 reasons to get excited about doing planks
For being a basic isometric exercise, planks strengthen your entire body—they make your core pop, strengthen your lower back, and build your shoulders.
The longer you can hold the plank, the more resilient your lower back will be to injury.
Planking exercises have a great impact and improvement on your posture.
You’ll decrease your risk of injury in the back and spinal column.
You’ll improve your overall balance.
Planks require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.
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.
Wednesday Tips
For Side Kick Front/Back Series...Imagine, stacked coffee cups...
Photo by: nathan-dumlao-432134-unsplash.jpg
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.
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.
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!
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!
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!
Importance of Balance
Wisdom Wednesday
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.
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
Tuesday Tip
Drink Green Tea
Hot or iced, green tea can help rev up your workout.
Its catechins, antioxidants, and caffeine help increase the metabolic generation of heat.
Drink a cup about 10 minutes before exercising.
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!
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.
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 .
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
From all of us at P/oP
Tuesday Tip
Looking for fresh looking, healthy skin?
Try peppermint oil in any of these
6 peppermint oil benefits for your skin.
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.
FOBO?
You’ve heard of FOMO…
(a.k.a. fear of missing out), but now everyone is talking about FOBO (fear of better options).
It’s a term coined by Patrick J. McGinnis, who is the host of the podcast FOMO Sapiens. The idea is that we often fall into the trap of researching every single option - like when you are looking for a hotel, or searching for a restaurant - to ensure you pick the best possible thing.
The problem? Experts say it can lead to paralysis, because the more options you have, the tougher it is to make a decision.
P/oP makes your decision making easy, all our classes are tailored to be a great fit for you workout goals.
Join our Group Reformer Classes: $25
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 .
Boost methylation
Methylation is your body's biochemical superhighway that helps protect your DNA, brain, and gut from inflammation.
It is important to support healthy methylation pathways to lower homocysteine, an inflammatory amino acid.
A great way to help with this is by eating sulfur-rich vegetables such as cauliflower, brussels sprouts, and broccoli.
For more information go to: https://www.mindbodygreen.com
Photos by Keenan Loo, Lauren Lester and Reinaldo Kevin on Unsplash