Lose a Dress Size in One Breath
To feel the difference Pilates can make, just try the Pilates breath. Placing your hands on your ribs, inhale your navel into your low spine. As you slowly exhale through pursed lips, pull the navel back further into your body. Press your ribs together as you exhale, like you’re trying to fasten a vest that is too small. You will immediately feel your core muscles contracting back into the body and the cinching of your waistline.
Tuesday, February 10, 2009
Thursday, February 5, 2009
Pilates Bear Hunt
Desert Island... I bet you are all wishing that was dessert island!
Are you looking for escape? You need to stop looking for the exit in this trial. Some things we have to go right through. You can do difficult things. It's like the bear hunt: can't go over it, can't go under it, we've got to go through it. So hang in there. Mentally stay in, go through, and don't look for the way out.
You have done other hard things in your life. Use that as proof that you can go without sugar for two more days. Your health is worth it. Your self respect is worth it. You are worth it!
Are you looking for escape? You need to stop looking for the exit in this trial. Some things we have to go right through. You can do difficult things. It's like the bear hunt: can't go over it, can't go under it, we've got to go through it. So hang in there. Mentally stay in, go through, and don't look for the way out.
You have done other hard things in your life. Use that as proof that you can go without sugar for two more days. Your health is worth it. Your self respect is worth it. You are worth it!
Neck Aches and Ab Exercises
Sometimes when we do exercises for our core, our neck aches. Why is this?
Your head weighs over 15 pounds! This is a lot for your neck to support, particularly if you are in a reclining position. Here are a couple of tips to help your neck ache less:
1. Align before you execute. do a head nod before any pilates exercise that requires you do flex your body forward. Drop the chin, lengthening through the back of your neck. Do not jam the the chin, but do put your neck in natural line with your upper spine.
2. Look at your knees. There is nothing to read on the ceiling, so don't look at it!
3. "Hen pecking." If you are looking up when yo do crunches, you tend to reach with the neck and take the body up instead of forward. Concentrate on crunching your abs together, not pulling or relying on the neck at all.
4. Set your head down whenever you need to during an exercise, then flex forward through the abs again. You could also place on hand behind the head for support. You should not interlace your hands behind your head; cradle the sides of your skull instead.
Your head weighs over 15 pounds! This is a lot for your neck to support, particularly if you are in a reclining position. Here are a couple of tips to help your neck ache less:
1. Align before you execute. do a head nod before any pilates exercise that requires you do flex your body forward. Drop the chin, lengthening through the back of your neck. Do not jam the the chin, but do put your neck in natural line with your upper spine.
2. Look at your knees. There is nothing to read on the ceiling, so don't look at it!
3. "Hen pecking." If you are looking up when yo do crunches, you tend to reach with the neck and take the body up instead of forward. Concentrate on crunching your abs together, not pulling or relying on the neck at all.
4. Set your head down whenever you need to during an exercise, then flex forward through the abs again. You could also place on hand behind the head for support. You should not interlace your hands behind your head; cradle the sides of your skull instead.
Wednesday, February 4, 2009
Pantry Basics
Here are items that I cook with extensively and always have on hand. With these, I can make my shopping trips be almost all fresh produce. This keeps me around the perimeter of the store and out of the aisles, which means I am tempted by colors, smells and tastes of fresh foods and not the colors and crinkly-paper sounds of Oreo boxes!
Old Fashioned Oats
Vanilla Soy Milk (I use this instead of milk because I love the flavor, I like being dairy-free, and it keeps on the shelf so I don't have to go the store.)
Morning Moos dried Milk
Honey
Pure Maple Syrup
Raw Nuts
Whole Grain Pasta: Tortellini, Spaghetti, Angle Hair, Penne, Bow tie, Lasagna, Orzo
Sun dried Tomatoes
Raisins, Dried Cherries, Dried Plums
Canned: Sugar free fruits, low-fat cream of everything, diced Italian style tomatoes, olives, tomato sauce, black beans, great northern beans, kidney beans, garbanzo beans
Raw popcorn (grind this for awesome corn bread)
Basmati rice (mmm!)
Brown Rice
Whole grain long wild rice
Sea Salt
Fresh pepper for grinding, peppercorns
Garlic- refrigerated, pre-smooshed
Spices- get one a grocery trip and you'll have an awesome assortment
Lemon Juice, Lime Juice
Zest
Olive Oil, Canola oil, Sesame Oil
Soy, Worcester Sauce
Organic Raw Peanut Butter
Barley
Canned Chicken and Tuna, water packed
Lentils, Pinto, White, Navy and Kidney beans, dry
Red and Yellow Onions
Parchment Paper
Pam Spray
A great blender, santoku knife, little food chopper and zester. I want a nice mixer and mill, but I need to do some rad Modbe parties to save up for them...
Old Fashioned Oats
Vanilla Soy Milk (I use this instead of milk because I love the flavor, I like being dairy-free, and it keeps on the shelf so I don't have to go the store.)
Morning Moos dried Milk
Honey
Pure Maple Syrup
Raw Nuts
Whole Grain Pasta: Tortellini, Spaghetti, Angle Hair, Penne, Bow tie, Lasagna, Orzo
Sun dried Tomatoes
Raisins, Dried Cherries, Dried Plums
Canned: Sugar free fruits, low-fat cream of everything, diced Italian style tomatoes, olives, tomato sauce, black beans, great northern beans, kidney beans, garbanzo beans
Raw popcorn (grind this for awesome corn bread)
Basmati rice (mmm!)
Brown Rice
Whole grain long wild rice
Sea Salt
Fresh pepper for grinding, peppercorns
Garlic- refrigerated, pre-smooshed
Spices- get one a grocery trip and you'll have an awesome assortment
Lemon Juice, Lime Juice
Zest
Olive Oil, Canola oil, Sesame Oil
Soy, Worcester Sauce
Organic Raw Peanut Butter
Barley
Canned Chicken and Tuna, water packed
Lentils, Pinto, White, Navy and Kidney beans, dry
Red and Yellow Onions
Parchment Paper
Pam Spray
A great blender, santoku knife, little food chopper and zester. I want a nice mixer and mill, but I need to do some rad Modbe parties to save up for them...
Pilates and Pregnancy
Many, many women wonder about their abs as the those muscles slowly disappear with pregnancy. What can you do during pregnancy? Is pilates dangerous? How do I keep unnecessary weight off?
First, you need to know what happens to your core during pregnancy. The muscles up the center of your tummy are called the rectus abdominus. They are responsible for helping you pull up, roll forward, and crunch. During pregnancy these muscles move away from the center line of your body towards your sides. Kind of like a curtain parting. You'll especially notice this after month five. You'll see a type of peak or teepee form above your belly button when you are lying down and try to sit up.
This peak is a great guideline for small crunches or better named "roll-up." You always want to stay beneath the bulge point. Do when doing a crunch, hands on the sides of your skull, roll the body through your spine, just to the point where your upper abs are engaged but beneath the bulge point. If you overwork your rectus abdominus, you will pull your abs apart further than you want, and may create a permanent separation. This is called diastasis and you don't want it!
The whole "bulge-point" discussion applies to all pilates workouts. I know the breathing can seem tricky or pointless, but it is the opposite. Pulling your core in purposely with your breath helps you flatten rather than bulk your abs. You can totally overwork the rectus, get buff, and get bulgy abs (like the dudes on covers of muscle magazines) rather than flattening your midsection. So even when you're not pregnant, focus intensely on pulling the navel to the spine.
A great option when you're pregnant is doing these exercises on a fitness ball. You can do nearly all of the moves on one! There are great videos out there- try "Stott Pilates for Pregnancy on the Ball." Also, pop in the Moving with Modbe DVD and just try the moves on the ball. This keeps your back supported and gets enough blood to your uterus; a full floor incline can be dangerous. Just listen to your body, and if something doesn't "feel right," then trust that! You don't need a logical reason.
Having said that, you have low abdominals (the transverse abdominus, which is the focus of the breath), obliques, arms, a back and legs that can all take a good whipping in pregnancy! So in the Moving with Modbe DVD, you can do a majority of the exercises! These will also help you stay limber yet strong for delivery. I did all three with no meds thanks to great coaching, nutrition, exercise, and a supportive husband and staff.
You have legs and walk upright- that's what makes us human by definition. We are meant to walk! Build up weekly; add distance, add time, and get good shoes. Roll from your feel through the ball of your foot. Download my play list from an earlier post and move it. There are very few excuses for not moving. You will feel more in control, your labor will be more comfortable and you'll recover very quickly. However, listen to you doctor! If you've had blood clots, preemies, or other complication, listen to your doc. Ask questions- and then move as much as the doc says. I taught spin classes right up until mine were due.
First, you need to know what happens to your core during pregnancy. The muscles up the center of your tummy are called the rectus abdominus. They are responsible for helping you pull up, roll forward, and crunch. During pregnancy these muscles move away from the center line of your body towards your sides. Kind of like a curtain parting. You'll especially notice this after month five. You'll see a type of peak or teepee form above your belly button when you are lying down and try to sit up.
This peak is a great guideline for small crunches or better named "roll-up." You always want to stay beneath the bulge point. Do when doing a crunch, hands on the sides of your skull, roll the body through your spine, just to the point where your upper abs are engaged but beneath the bulge point. If you overwork your rectus abdominus, you will pull your abs apart further than you want, and may create a permanent separation. This is called diastasis and you don't want it!
The whole "bulge-point" discussion applies to all pilates workouts. I know the breathing can seem tricky or pointless, but it is the opposite. Pulling your core in purposely with your breath helps you flatten rather than bulk your abs. You can totally overwork the rectus, get buff, and get bulgy abs (like the dudes on covers of muscle magazines) rather than flattening your midsection. So even when you're not pregnant, focus intensely on pulling the navel to the spine.
A great option when you're pregnant is doing these exercises on a fitness ball. You can do nearly all of the moves on one! There are great videos out there- try "Stott Pilates for Pregnancy on the Ball." Also, pop in the Moving with Modbe DVD and just try the moves on the ball. This keeps your back supported and gets enough blood to your uterus; a full floor incline can be dangerous. Just listen to your body, and if something doesn't "feel right," then trust that! You don't need a logical reason.
Having said that, you have low abdominals (the transverse abdominus, which is the focus of the breath), obliques, arms, a back and legs that can all take a good whipping in pregnancy! So in the Moving with Modbe DVD, you can do a majority of the exercises! These will also help you stay limber yet strong for delivery. I did all three with no meds thanks to great coaching, nutrition, exercise, and a supportive husband and staff.
You have legs and walk upright- that's what makes us human by definition. We are meant to walk! Build up weekly; add distance, add time, and get good shoes. Roll from your feel through the ball of your foot. Download my play list from an earlier post and move it. There are very few excuses for not moving. You will feel more in control, your labor will be more comfortable and you'll recover very quickly. However, listen to you doctor! If you've had blood clots, preemies, or other complication, listen to your doc. Ask questions- and then move as much as the doc says. I taught spin classes right up until mine were due.
Tuesday, February 3, 2009
Reading List
A characteristic of almost all self-made millionaires is that they read at least one non-fiction book a month. I am not a millionaire yet, but I can't even tell you how reading books on topics I am passionate about have kept me going with my health and goals. Here are some of my favorite wellness reads and cookbooks:
Cook 1.0
Green for Life
Mindless Eating (the book on CD is awesome and great on a roadie)
Body for Life
Superfoods RX
Disease-proof your child and Eat to Live
Lunchbox Lessons
The Volumetrics Weight Plan
Other Books that have brought me personal power and helped me with sales:
Man's Search for Meaning, Victor Frankl
Who Moved my Cheese
The Millionaire Next Door
Guerrilla Marketing (his whole series)
Total Money Makeover (there is a strong statistical corollary between debt and weight gain... shed debt and shed pounds!)
The Well Educated Mind
Don't Eat the Last Dounut
Parenting with Love and Logic
The First 10,000 Russian words in Order of Usage
Allrecipes.com
Cook 1.0
Green for Life
Mindless Eating (the book on CD is awesome and great on a roadie)
Body for Life
Superfoods RX
Disease-proof your child and Eat to Live
Lunchbox Lessons
The Volumetrics Weight Plan
Other Books that have brought me personal power and helped me with sales:
Man's Search for Meaning, Victor Frankl
Who Moved my Cheese
The Millionaire Next Door
Guerrilla Marketing (his whole series)
Total Money Makeover (there is a strong statistical corollary between debt and weight gain... shed debt and shed pounds!)
The Well Educated Mind
Don't Eat the Last Dounut
Parenting with Love and Logic
The First 10,000 Russian words in Order of Usage
Allrecipes.com
Monday, February 2, 2009
Smoothies
Preparation principles:
Smoothies are endless! These are a great way to impress guests or children when you are trying to serve up something sweet, but stay sugar-free.
You can go for creamy or icy, either adding or leaving out the soy milk, yogurt or powdered milk. Be brave and trust the natural sugars in the fruit you choose. Typically very ripe fruit works best, although frozen fruits will work very well. I love the frozen blueberries and triple berry combo at Costco. You can eat blueberries frozen, but you can also leave all of these berries out for an hour or so, and it will add a different and interesting consistency to your smoothies. The older the banana the more sugar it contains. We also add greens into many of these- my little ones call it "the green banana" and drink them right up.
Orange Julius
In a blender, add vanilla soy milk and a cup of orange juice or 1/4 cup of orange concentrate. Add a splash of vanilla and blend until frothy. Then add in 4-8 ice cubes. This is very tasty! Juice a raw orange into it just for fun, or top with orange zest. Put orange peels down the disposal to freshen the sink up.
Banana Date Smoothie
Blend: vanilla soy milk and 1-2 bananas, depending on your banana threshold. Add in 3-4 mejool dates, available in most bulk health stores and even at Wal-mart and Costco Add ice cubes if desired. The longer you blend, the more air is whipped in, which makes the drinks taller and more filling.
PB and Banana
Blend: vanilla soy milk, banana (s) and a table spoon or two of PB.
Strawberry Creme
Blend: Strawberries- blend a half carton hulled, adding in a carton of yogurt. I love the Mountain High brand, but any low-sugar yogurt will do well. For some tang and protein, add in 1/2 cup of cottage cheese.
Berry Berry
Blend: frozen raspberries, strawberries and a few blueberries in a small amount of juice, water or soy milk. Add in generous amount of cubes and enjoy!
Peach Dreams
Blend: can of peaches, a few squirts of honey or Splenda, followed by the ice cubes. MMM!
For the Chocolate Lovers
Blend: one cup of soy milk, one packet of sugar-free hot chocolate and mint extract. Add 3-4 ice cubes. Options: almond or coconut extract, adding in nuts if you have a high-power blender, adding in cocoa or double chocolate madness, adding in raw coconut, raspberries, or cinnamon.
Smoothies are endless! These are a great way to impress guests or children when you are trying to serve up something sweet, but stay sugar-free.
You can go for creamy or icy, either adding or leaving out the soy milk, yogurt or powdered milk. Be brave and trust the natural sugars in the fruit you choose. Typically very ripe fruit works best, although frozen fruits will work very well. I love the frozen blueberries and triple berry combo at Costco. You can eat blueberries frozen, but you can also leave all of these berries out for an hour or so, and it will add a different and interesting consistency to your smoothies. The older the banana the more sugar it contains. We also add greens into many of these- my little ones call it "the green banana" and drink them right up.
Orange Julius
In a blender, add vanilla soy milk and a cup of orange juice or 1/4 cup of orange concentrate. Add a splash of vanilla and blend until frothy. Then add in 4-8 ice cubes. This is very tasty! Juice a raw orange into it just for fun, or top with orange zest. Put orange peels down the disposal to freshen the sink up.
Banana Date Smoothie
Blend: vanilla soy milk and 1-2 bananas, depending on your banana threshold. Add in 3-4 mejool dates, available in most bulk health stores and even at Wal-mart and Costco Add ice cubes if desired. The longer you blend, the more air is whipped in, which makes the drinks taller and more filling.
PB and Banana
Blend: vanilla soy milk, banana (s) and a table spoon or two of PB.
Strawberry Creme
Blend: Strawberries- blend a half carton hulled, adding in a carton of yogurt. I love the Mountain High brand, but any low-sugar yogurt will do well. For some tang and protein, add in 1/2 cup of cottage cheese.
Berry Berry
Blend: frozen raspberries, strawberries and a few blueberries in a small amount of juice, water or soy milk. Add in generous amount of cubes and enjoy!
Peach Dreams
Blend: can of peaches, a few squirts of honey or Splenda, followed by the ice cubes. MMM!
For the Chocolate Lovers
Blend: one cup of soy milk, one packet of sugar-free hot chocolate and mint extract. Add 3-4 ice cubes. Options: almond or coconut extract, adding in nuts if you have a high-power blender, adding in cocoa or double chocolate madness, adding in raw coconut, raspberries, or cinnamon.
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