Archive for December 2013
Fitness For Everyone
I am a C6 tetraplegic paralyzed from the midchest down due to a car accident in 1995. Outside of physical therapy, I had never really thought about fitness very much until I gained a lot of weight after I had my two children (in 2003 and 2005). I went to our local YMCA to see if there was anything I could do to work out, lose weight and get myself back into physi- cal shape. I tried Zumba® and fell in love with the music and the fact that I was moving my body and having fun. Before I knew it, I was losing weight and gain- ing confidence, endurance and strength.
Read MoreThe Realistic Resolution Solution
“We will open the book. Its pages are blank. We are going to put words on them ourselves. The book is called Opportunity and its first chapter is New Year’s Day.” —Edith Lovejoy Pierce
Change one habit. Changing too many habits at once can weaken willpower. Cultivating keystone habits has a ripple effect, improving other areas of life (Duhigg 2012; Hofmann et al. 2012).
Read MorePromoting Pilates for Youth and Adults
Mandy Tik has been a registered physiotherapist in Hong Kong since 2001 and a Pilates instructor since 2002. Tik combines her passions for dance and sports performance to serve a clientele that is approximately 60% adult and 40% youth. In 2002, she established the first fully equipped Pilates facility for Singapore’s national athletes, with support from the Singapore Sports Council.
Read More5 Tips for Teaching Multilevel Classes
Learning to teach multilevel Pilates mat classes can challenge even the most seasoned pros because we have to master so many specific movements and breathing patterns.
To simplify things, I devised the PESTT protocol—five tips for developing a plan that uses specific cuing and demonstrating techniques to keep classes challenging, engaging and safe at every level.
Do Your Homework!
In his book Pilates’ Return to Life Through Contrology, Joseph Pilates wrote: “Physical fitness is the first requisite of happiness and can neither be acquired by wishful thinking nor by outright purchase (Pilates & Miller 1998).” First published in 1945, this book is more relevant than ever today, as clients seem to have less time to work out, and a lot more excuses as to why.
Read MoreSocial Networking for the Pilates Pro
In this age of social networking, it is imperative to connect with clients outside your facility via the Internet. Gone are the days of relying only on fliers and posters to tell clients about your offerings and events—now it’s all about engaging with clients on your blog, your Twitter feed or your Facebook page.
Read MoreRoasted Winter Vegetable Medley
Looking for a hearty, healthy dish to warm you in the midst of winter’s chill? Try this roasted vegetable medley. You can substitute potatoes for the parsnips or carrots for the squash in this quick and easy casserole. Ingredients 2 parsnips, peeled and cut into 1-inch pieces 3 cups peeled, cubed butternut squash 1 fennel…
Read MoreGo With Your Gut
If your gut is in a rut, chances are your health is out of sorts too.
The gut, also known as the gastrointestinal (or GI) tract, hosts trillions of bacteria that can have profound effects on digestive health and overall wellness, which is why it’s a good idea to consume prebiotics and probiotics—dietary dynamos that work in concert to populate the gut with “microflora” that keep mind and body healthy.
Read MoreThis Simple Exercise Reduces Breast-Cancer Risk
Several studies have shown a positive association between regular exercise and reduced risk of certain types of can- cer. now, a study from the American Cancer Society has determined a link between walking and reduced breast- cancer risk in postmenopausal women.
Read MoreInsights On European Fitness Facilities
Are you curious about how the european fitness market is prospering? Here are some insights from The IHRSA European Health Club Report: Size & Scope of the Fitness Industry, which includes data from 32 “health club” markets.
Read MoreAmerican Heart Association Wants Doctors to Assess Physical Activity
In a recent statement, the American Heart Association has recommended that physicians become more involved in discussing patients’ physical activity levels.
Published in the association’s journal Circulation (2013; doi: 10.1161/01. cir.0000435708.67487.da), the statement expresses concern regarding the general population’s lack of physical activity.
Read MoreNew Concern for Overweight and Obese Children
Here is another reason to encourage children to maintain a healthy weight: According to a Kaiser Permanente Southern California study, children who are overweight or obese are at significant risk for developing hyper- tension.
Read MoreFor Good Cholesterol, What’s More Important Than a Healthy Weight?
Individuals with a certain level of high-density lipoprotein tend to have better heart health. recently, a study determined that strength training might positively impact Hdl levels, regardless of body weight.
Read MoreHow To Help Middle-Aged Women Improve Body Satisfaction
The percentage of women aged 50 and over who are satisfied with their bodies is quite low, accord- ing to research from the Journal of Women & Aging (2013; 25 [4], 287–304).
The report was based on information from 1,789 women, who reported body-size satisfaction on a figure-rating scale. Only 12.2% of respondents were satisfied with their bodies.
“Satisfied women had a lower body mass index and reported fewer eating disorder symptoms, dieting behaviors, and weight and appearance dis- satisfaction,” the authors reported.
Read MoreNovice Marathoners Beware
According to www.findmymarathon.com, 529,435 people finished marathons in the United States and Canada in 2012. Although marathon running is a pop- ular sport, recent research warns that “amateur runners” who participate may increase their cardiac risk.
Read MoreExercise Reduces Risk Of Another Type Of Cancer
the American Cancer Society estimates that approxi- mately 17,990 new esophageal cancer cases (14,440 in men and 3,550 in women) were diagnosed in the United States in 2013. the organization also estimates that about 15,210 people (12,220 men and 2,990 women) died from esophageal cancer in the same year. Here’s the good news: new research shows that exercisers have less risk of developing the disease.
Read MoreStudy Explores Link Between Fitness and Attention
Researchers at the Technical University of Dortmund in Dortmund, Germany, recently conducted a study to gather data on possible differences in auditory attention control between physically active and inactive older men.
Read MoreCan Pilates Make You Smarter?
Does Pilates—with its emphasis on precision, concentration and memorization of movement patterns—enhance brain function as well as physical function? Scientists from Yanshan University in Qinhuangdao, China, and Beijing Normal University in Beijing wanted to find out.
Read MoreThe Benefits of Unselfish Living: Science Catches Up With Ancient Wisdom
Most of us know that helping others has its rewards, but now scientists have been able to measure the cellular effect of altruism, and results confirm that contributing to others may do more for your health than simply satisfying your own needs. The study appeared in PNAS (2013; 110 [33], 13684-89).
Read MoreHow exercise Benefits Older Seniors
New research from the University of Navarra in Spain shows that exercise can have a significant positive impact on older seniors.
Scientists recruited 24 adults aged 91–96 and divided them into a nonexercise control group and a “multicomponent” exercise group. The primary focus was to learn how exercise would impact “muscle power output, muscle mass, and muscle tissue attenuation; the risk of falls; and functional outcomes in frail nonagenarians.”
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