Move of the Month: The Roll Up

I hope you had a great weekend and had a chance to get outside and enjoy the nice weather.
I tried out a new yoga class on Sunday (review later this week) and it was glorious.

I had every intention of getting this post up yesterday, but I wasn't feeling so hot so I took the day off. I am feeling much better today and very excited to share. :)

The Move of the Month for April is the pilates' Roll Up.

This exercise helps you to work on spinal articulation and it strengthens your abdominals.  The Roll Up is suitable for all levels, but check out the modifications below to increase or decrease the exercise difficulty.

As always, check with your doc before you begin any exercise program.

#1

#2

Friday Favourites: Yoga/Pilates Accessories

I am gearing up for a busy and fun filled weekend, how about you?

I have been wanting to use my Passport to Prana again to try out another hot yoga class, but there has been one thing stopping me.  My mats.

I say "mats" because I actually have 3 yoga mats and they have all proven to be terrible for hot yoga.  I slip and slide everywhere, making my practice less than enjoyable.

Here is what I got to solve the problem.

Friday Favourites: Fitness DVDs

We finally got some snow today.  Just a light dusting, but I am sure there is more to come.

As you know, I do most of my workouts at home (with the exception of teaching classes and heading outdoors for a walk or run).  I have done reviews on Turbo Fire and P90X, but I thought I would share with you a few of my other favourite exercise DVDs (both of them under $20, bonus!)

Friday Favourites: Music for Relaxation

Music and relaxation (or yoga, pilates and meditation) are a perfect combination, in my books.
The right music can set the mood, help improve your focus and relax the body.

I thought I would round out my work-in week by sharing a few of my favourite albums, which I hope will help you in your practice.

(You could most certainly put together your own playlist, but I find the flow is much better in pre-made albums, especially for yoga.  However, if you are doing a short meditation, one song may be all you need.)

The 60 Minute Workout: Pilates/Yoga Flow

Thanks to everyone for the well wishes.  From the sounds of it, it looks like everyone has had a cold/flu in the last few weeks. I am feeling better today, not 100%, but the show must go on!

I have decided that I am going to have a work-in week and give my body a break from vigorous exercise.  I think it is good for the mind and the body to do this a few times a year.  This week is my time (guilt free :).

However, just because I am taking the week off, doesn't mean you have to. :)

A few weeks ago, I shared with you a full-body, high intensity 30 minute workout.  Today, I am going in the opposite direction: A 60 minute, lower intensity workout with a focus on breathing, strengthening and stretching.

This pilates and yoga inspired workout will leave you feeling stronger, more relaxed and refreshed.

Note:  Remember to modify exercises as needed, drink plenty of water and check with your doc before you begin any exercise program.

Exercise Review: Stott Pilates with Props, Vol. 1

It has been quite some time since I have done a DVD review and as much as I love Turbo Fire (and am lukewarm about P90X :), I thought that you would love to hear about something new!

My 3 Favourite Mind-Body Books

Thanks so much for your feedback about my last post about commenting and blogs, keep it coming (no pressure:)

I know that I worked-in last week, but I today I wanted to feature a few of my favourite mind-body reads.  These books have been on my shelf for many years and I find myself constantly using them as a resource, not only for my own practice, but to help me with my classes and clients.

Importance of Stretching, Part 1

I am having a work in kind of week.

My body is telling me that it wants to move, but in a low-impact kind of way.

It is not feeling the weight training this week, but wants yoga, pilates and stretching.  I am listening.

Move of the Month: Double Leg Stretch

I am in a pilates state of mind after a killer class last night and thought I would share another move with you.

(So excited, next month, I am having a photo shoot with more moves to come for the blog and my website :)

The double leg stretch is a very challenging pilates exercise with much room for error and injury.  Here are a few things to keep in mind:

• Remember to keep your abdonimals contracted and slightly imprint (or press) your lower back into the floor for support.
• If you are a beginner, decrease the angle of your arms and legs by simply pointing them to the ceiling.
• Watch for tension in your neck and shoulders.  If you are feeling any shake or stress, take a rest and then continue with the posture.

Lets get started!

PIPES Challenge, Week 6 and Learning to Love Pilates

I love pilates.

It is a great way to connect movement and breath, creates long, lean muscles and can help with weight loss.

But I didn't always think so.

Move of the Month: The Hundred

The Hundred

I have decided that it is time to bring back the Move of the Month.  (Maybe next time I will have a video post :)

This month I have chosen the pilates hundred.  Even people who don't practice pilates are familiar with this exercise.  It is wonderful to use as a warm-up for the abdominals and lungs. 

The hundred can be taught in stages until the participant is ready to to do the full exercise.  This description is of the advanced exercise (pictured above).

The Hundred

1. Lay on your back with your feet flat on the floor.  Line up your knees with your hips and your heels with your glutes.
2. Ensure that your back is neutral (there is a slight space between your lower back and the floor), your chest is open and your shoulders are away from your ears.  
3. Breathe in through your nose and out through your mouth.  Contract your abdominal muscles and use your pelvic floor (Kegel muscles).
4. Inhale and as your exhale, lift your right knee over your hips with your shin parallel to the floor, toes pointed.  Repeat with the left leg.
5. Inhale and exhale to extend your right leg to the ceiling.  Repeat on the left leg.  Turn the hips out slightly and squeeze the inner thighs together.  The heels should touch with the toes to the ceiling to form a "V" shape.
6. Inhale and as you exhale, tuck your chin into your chest and slowly peel your spine off the mat with your arms at your side until your shoulders are off the floor.  Make sure you use your abdominals to lift, not your head or neck.  You should be looking at your thighs.
7. Pump your arms as you quickly inhale for five counts and exhale for five counts (one cycle).
8. You are aiming for 10 cycles, but do as many as you are comfortable
9. To finish, exhale to bend your right knee and place the foot on the floor.  Repeat on the left.
10. Keeping your chin tucked in to your chest, exhale to slowly lower your upper body back to the floor.

 What is your favourite pilates exercise?

Stay Healthy, 

Tracy

Pilates For Weight Loss

Many of you know that I teach pilates.  Well, I bet you didn't know that pilates can help you lose weight!

Well it can, and here are a few reasons why:

1. Muscle Burns Fat

When you practice pilates you are building lean muscle tissue. Having more muscle increases our metabolism and a higher metabolism = more fat burned!

2. Inhale. Exhale

Proper breathing is a vital part of any pilates program. When you learn to breathe better you get more oxygen into the body. The muscles need O2 to function, the body needs O2 to burn fat...you see where I am going here...

3. Sleep Easy

Practicing pilates regularly will help improve the quality of your sleep. The more rested you are, the more efficiently you can perform daily activities (including exercise). The more efficient you are, the more calories your burn...are you starting to see a pattern?

4. Smile
Pilates improves mood, decreases depression and increases energy levels. The happier you are and the more energy to have, the more energy you have, the more exercises you can do...I think you are getting the picture :)

5. There is no "Magic Bullet"
Pilates will help you in your quest for weight loss, but you have to make many lifestyle changes to get results.  This includes a healthy diet and cardiovascular activity.

Do your do pilates? What are some of your favourite exercises?

Stay Healthy,

Tracy