matterbyregina

pilates and pregnancy

2012-01-09T21:51:00.001-08:00

ever since i started teaching pilates several years ago, i've had the great fortune of having a very high client retention rate. i've seen my clients move through major life stages, i.e. getting a dream job, sending kids off to school, wedding planning, etc...and one of the more fascinating physical examples of these stages is pregnancy.

being pregnant might be just one of the most powerful processes in which one can find and truly understand the mechanics of one's core. sorry fellas, we might have ya on this one! the muscles, joints and bones that are at a woman's core go through some very drastic changes and its conditioning is the key to making this process as pleasurable as possible.

my teacher jill cassady of the pilates technique has referred to this work as training to keep the endurance up for the marathon of labor. the exercises we do during pregnancy build on the conditioning done before conception and work to maintain the pliable strength of the core muscles as well as protect the changing architecture of the joints. during labor, the transverse abdominus, the innermost muscle of the abdomen that surround our waist, is a prime mover to "squeeze" the baby out. the diaphragm is the key muscle for breathing. the pelvic floor learns to dilate. click here for jill's dvd on pilates for pregnancy!

this picture shows a practitioner doing an exercise on the wunda chair that strengthens the shoulder, core and leg/gluteal muscles by forcing core stability with a dynamic push-up like movement in the upper body along with simultaneous hip & knee flexion in the lower body.

the multitude of safe exercises done during pregnancy include isometric, resistance-based, cardiovascular and active-static techniques that not only condition key core muscles, but also condition the stabilizer muscles of the shoulders, hips and back so that the body remains adaptable.

pilates is amazing for pregnancy. not only is it ideal for core conditioning and healthy joint mobility and stability, it keeps endorphins flowing so that one can stay positive and confident about her ever-changing body. it helps maintain good posture, keeps the body as free from aches and pains as possible and reduces risk of injury, swelling and edema. and of course, the delightful prize (second to the gift of a magical newborn!) is that recovery is that much quicker after delivery!

good thoughts for ourselves and a happy 2012!

2012-01-02T21:58:00.000-08:00

"i will not let anyone walk through my mind with their dirty feet" - what an awesome quote from mahatma gandhi - and it should also pertain to our own feet, not just others. gandhi's also quoted in this article that one of my colleagues, a coveted yoga tune up teacher, posted recently. it's a great explanation of how our thoughts influence our actions.

metaphysically and spiritually, we all know that it's important to think good thoughts, both for ourselves and others. now science has a cool way of illustrating how and why. if you want to make some changes in your life - or reinforce the great things that are already there - then be mindful of your own thoughts and be your best coach!

barre burning it at equinox west hollywood

2011-12-14T17:35:00.000-08:00

happy holidays all! i’ve been having the time of my life this last quarter, with fantastic new clients, new class programs and new schedule that includes a barre burn class at equinox west hollywood!

as described by the club, it’s a “total body workout that slims your hips, tightens your thighs, lifts your seats and mobilizes your metabolism. utilizing ballet movements, intelligent isometrics, challenges in rhythm, range of motion and progressive core training, your body heals, tightens, strengthens, so you look, feel and move better!”

the class definitely lives up to this description so i hope people who are looking for something new to do can come check it out and stick with it!

if you want to condition your body into straight up sexiness and learn how those dancers move with such strength and ease, then this class is for you! i share my background and lifelong love of commercial dance with everyone in class and will help you get there. we use the same foundational moves in pilates that are based in low resistance, precision, flow, control and long lines. we add some dynamic level changes (like high kicks and jumps) for more core destabilizing. it’s only 45 minutes so everyone gets in their cardio and their sculpting “burn” in at the same time.

friday morning workouts are meant to be fun. weekly attendance will get you strong, limber, poised and ready for that photo shoot or in shape for that long-overdue beach trip! come check us out at #equinoxfitness west hollywood 9am this friday, december 16^th for the last class of the year. we get to start back up again January 6, 2012. see you soon!

Work the Kinks and Aches out with Yoga Tune Up Classes in Westwood!

2011-11-27T22:09:00.000-08:00

Wednesdays November 30, December 7 and December 14

Time: 6:30p – 7:45p

Location: Wheel of Well-Being

1575 Westwood Blvd. #303

North of Santa Monica Bl.

2 hr meter parking on Westwood Blvd.

South of Massachusetts

Price: $20.00 per class, for info call 323.207.0197

(please bring a yoga blanket or beach towel; mats, blocks, straps are available but bring your own if you can!)

Yoga Tune Up is Fitness Therapy for Everyday Living.

Click here for the intro video. It is an all-encompassing and challenging fitness method that safely restores, rejuvenates and resets bodies of all ages and activity levels. With a foundation in core strengthening, it highlights the healing benefitsof Yoga poses with corrective exercise to mobilize imbalanced areas in the body where pain and injury may occur.

This series of classes will include:

· Yoga Tune UpÒ Therapy Ball work – targeted myofascial release and trigger point therapy to massage deeply into tight areas to relieve aches and pains

· Shoulder Shape Up – eliminate shoulder tension through specific techniques for stability and mobility in the shoulder joint and upper back area

· Hip Heaven – relieve tight hips by increasing mobility, creating spaciousness and releasing tension in the hip joint and lower back area

getting to know your diaphragm as part of your core

2011-10-11T22:46:00.000-07:00

the thoracic diaphragm (or simply “diaphragm”) is the primary and most unique umbrella-like shaped muscle for respiration that lies between the thoracic (chest) and abdominal cavities. while difficult to perceive in the body at times, it is also a very important muscle in with respect to exercise, posture and in daily existence. what does this ultimately mean for your workouts? it means that because of its distinctive positioning, this muscle also affects your core conditioning.

the diaphragm’s muscle fibers attach to bones at inner surface of our bottom six ribs, at the front of the body at the sternum and at the back of the body at lower vertebrae. these muscle fibers converge at the central tendon which is attached to the connective tissue that surrounds the lungs. during inhalation and exhalation, the diaphragm (along with the muscles of the ribs) contracts and expands to create a suction to draw fresh oxygenated air into the lungs and then returns to its original shape to expel used air.

with respect to core muscles, the diaphragm is also connected to the postural muscles such as the transverse abdominus (your body’s own built in corset/weight belt), quadratus lumborum (back stabilizers) and iliopsoas (the hip flexors), creating an “upper roof” for these core muscles. its contraction not only affects lung capacity, but also affects the pressure in the abdominal wall and the activity of the abdominal muscles! so, you see, your breathing is indeed affected by your posture and vice versa. when we are aware of the diaphragm and consciously integrate our breathing into our workouts, we are maximizing its function and collaboration with our entire core.

when your fitness instructors remind you about your posture in cycling class or suggest ways in which you can manipulate your breath in yoga or pilates classes, it is more than just what it might seem. they are asking you to condition your core muscles by mobilizing one of the most influential muscles in respiration, posture and core abdominal conditioning. so listen carefully to what they say and key in to what your body is doing on the inside and out. with this focus, you will be able to find this important muscle and get it to work for you!

let it flow, let yourself go

2011-09-15T21:47:00.000-07:00

i know, it's been EONS since i've posted...been hard at work and concurrently immersed in training for yoga tune up a wellness modality developed by my teacher, jill miller. i've also been part of the launch of a new rockin' workout called pound . while the two are on extreme ends of the spectrum, both are amazing methods that integrate major core and pilates work. they are also incredible stress relievers.

anyhow, so, i've been busy, a little more anxious than usual, but the pot of gold at the end of this rainbow was that i've learned a lot of life lessons in and out of my training over the past two months, some exhilarating from the start, and some quite humbling before the relief in clarity. the underlying message throughout, was to "let it go". for people who are perfectionists and high achievers, "letting go" might take a little more work - or a little less, actually!

so here's a nice little reminder that i will share - a quote from lao tzu, "by letting it go, it all gets done. the world is won by those who let it go. but when you try and try, the world is beyond the winning."

for the musical take on the concept, of "letting go", click here for the original writers of the famous beastie boys song !

community in fitness

2011-07-31T22:08:00.000-07:00

when you're around people who are active and have a healthy attitude about physical fitness, you are part of a very special community. you will find inspiration, many laughs and long-standing camaraderie amongst these people.

i’ve always loved the tagline “it’s not fitness, it’s life” for equinox fitness clubs. this declaration is quite accurate for me and the many of the dedicated friends and colleagues i've met through the fitness community. we often say how people approach their workout in the gym/studio is a direct reflection of how they live their lives outside of it.

people who consistently make time for their workouts are adaptable, sexy, vivacious, hopeful, driven and success-oriented. they deal with stress a little better. they aim to eat well and consider what they put in their bodies. generally speaking, their serotonin is at a good level and they know how great endorphins can be. they not only look good, but they smell good too!

consistent activity results in improved blood and oxygen circulation as well as digestive function which, in turn, effectively flushes out toxins that cause disease. with the management and prevention of disease, one naturally has a healthy state of mind. needless to say, this existence is quite attractive and pleases all of the senses - vision, smell, touch, etc...

i am so thankful for my spirited friends and colleagues in this community. our lifestyles have resulted in a great way to live. we inspire and motivate each other. we maintain a healthy sense of discipline and competition. from this, we all respect one another for our commitment to ourselves as individuals, knowing that we each are a direct reflection of our collective selves.

rehab and muscle conditioning

2011-07-11T21:41:00.000-07:00

there is a reason why injured or recovering people incorporate pilates in their rehabilitative and exercise programs. not only does the method reinforce fundamental core stability with every exercise, it also conditions the complex network of muscles in the joints with controlled, precise and low-impact movements.

an unstable core will put more pressure on the muscles of the appendages (the arms and legs) to work more than they have to. so many injuries and ailments are actually caused by instability and imbalance in these key areas.

for example, painful shoulder impingement (or even an aching neck!) might be caused by an over-contraction of muscles that elevate the shoulders towards the ears and rotate them in towards the chest. deliberate and low-impact exercises like “side arm push downs”, "long back stretch", “pulling straps” and “T” encourage proper alignment in joint mobility by strengthening muscles that rotate the shoulders outward and depress them securely toward the ribcage.

rehabilitation and muscle conditioning with pilates guarantees unnecessary stress on the body that is often found in high-impact, ballistic or heavy weight-bearing exercise. even the most advanced and challenging moves shift the body position in the most subtle ways! many of the controlled, low-impact movements could be deceivingly subtle. this is because the work is very deep and precise, calling for the student to keenly prioritize core integration with safe ranges of motion and balance of movement.

pilates at the core of diversity in movement

2011-05-10T09:43:00.001-07:00

one of my teachers commented on the importance of diversifying the movement of our muscles to keep them healthy and balanced. this resonated so much with me from a pilates perspective!! as someone who needs both variety and consistency in my own workouts, pilates strengthens and prepares me for the things that I love to do, like practicing yoga and spinning.

i love the isolated contractions found in yoga and the cardio from spinning; both are incredible outlets for me mentally as well. when my yoga teachers tell me to lengthen my spine and both sides of my waist, I use my core muscles to accomplish this. when my spin coach tells us to lift up out of the saddle, i make sure that my posture is lined up (from front, back and sides) so that i can stand in runs upright without depending on my arms to support me. even with the occasional circuit and dance class, i prioritize breathing and core integration.

the pilates method teaches the practitioner how to initiate any movement from the core. it also teaches us how to coordinate our muscles to simultaneously exploit both their stretch and strength functions. we also learn to strengthen the small accessory muscles in the joints. this way of body control keeps us strong from the center and teaches us to respect the natural lines that the body creates. all of this helps us avoid excessive injury and prevents stress on our bodies.

a regular practice of pilates prepares us to execute the above examples of two radically different forms of exercise by keeping our bodies flexible and strong. for many, it is tempting to use the arms and shoulders to lengthen the spine and waist in yoga, i see this all the time – people shrugging their shoulders up to pull their spine long, yipes! pilates conditions the body to use the core muscles to accomplish this length. some people suffer from lower back weakness or pain by over flexion (hunching over with a very rounded back) in spinning; pilates encourages proper core strengthening and correct posture, synchronizing the muscles that not only connect the ribs to the hips, but all of the supportive muscles that, for instance, connect the vertebrae together.

workouts should be fun, challenging and consistent. diversity in workouts keeps one mentally engaged and physically well-conditioned. learning about your body functions, how to move from your core and support your spine is invaluable; not only will you be able to execute any exercise safely, you will excel in all of your activities by keeping your body strong and adaptable!

Massaging Your Internal Organs

2011-04-25T21:45:00.000-07:00

The Holidays, while filled with fun, family and love, can cause some havoc on our bodies with the various food and drink that is served. Practicing Pilates helps flush out some of the merriment (or even stress) by conditioning a strong and properly functioning core. Core abdominal muscles like the transverse abdominus are integral in aiding the digestive function as well as the optimal flushing of toxins.

Digestion is aided when internal organs like the intestines are stimulated by core muscles to move contents through the digestive system. Proper digestion leads to great nutrient absorption and prevents painful digestive diseases like diverticulitis.

Twisting exercises like the stomach massage on the reformer and pull ups to the side on the wunda chair strengthen the core muscles, which in turn serve to promote optimal functions of the intestines as well as other organs like the liver. When the liver functions well, it directs blood and lymphatic fluid into the larger vessels of the cardiovascular system which eliminates toxins from the body!

Another bonus to a properly functioning core through practicing the Pilates method is that it can reduce stress and anxiety, which also has been proven to cause digestive problems. The bottom line is,proper core conditioning is crucial to a long and disease-free life so that we can continue to enjoy our families and celebrate for many years to come!

deep abdominal work

2011-02-01T09:43:00.000-08:00

hi everyone! here's a brilliant article on deep core work by one of my favorite teachers jill miller. she discusses how to get really strong abdominals by identifying a key powerhouse muscle - the diagphragm.

why apparatus work?

2011-01-06T23:56:00.000-08:00

joe pilates created apparatuses like the cadillac, the reformer and wunda chair to help people find their core muscles and better understand how the body works. his intentions were for students to use parts of this equipment as extensions of their limbs (through the straps and springs). he found that some people really needed the closed chain to identify and engage their core.

for example, doing leg circles on the reformer will encourage the student to stabilize their hips with core muscles as they experience the light resistance from the straps. or, those who use their legs with roll ups might benefit from doing roll downs on the cadillac and front rowing on the reformer help isolate the deep muscles in the torso that articulate the spine in a rolling motion.

in my own teaching practice, i prefer using the gratz equipment (shown in this photo of a gratz reformer) for many reasons including their stability, industrial feel and the fact that they represent what is a classic method of pilates for me.

we work within what is called the box of the body - the natural lines that our shoulders and hips form. the work is initiated within this box and then is sent out towards the limbs to complete the movement. strength from the limbs alone doesn't encourage a balanced body, strength from the core to support movement in the limbs does.

pilates for a great posture

2010-11-08T20:58:00.000-08:00

acquiring strong abs is one good reason to practice pilates. practicing it with a deeper understanding of "the method" and how it encourages proper posture and better holistic wellness, might just be the best.

joseph pilates says famously in his 'return to life through contrology' book, "a body freed from nervous tension and over-fatigue is the ideal shelter provided by nature for housing a well-balanced mind that is always fully capable of meeting all the complex problems of modern living."

it's now well-known that the benefits of proper posture are many - read more about it here. with over hundreds and hundreds of exercises, the pilates method aims to create the most ideal posture for the human body.

practicing pilates will certainly yield a beautiful body; however, the ultimate benefit to a steady practice is that you will live a life with less stress, more energy and better rest. you will exceed plateaus in physical activities. you will face the world with more confidence. you will experience less daily back aches. whether you sit, stand or move around in your job, you'll be able to execute your work with more ease. what better way is there to live?

the yoga/pilates connection

2010-10-09T21:56:00.000-07:00

here's a nicely written article about those curious about the connection. you don't have to chose one or the other - you can practice both!

cyclical thoughts

2010-09-28T09:30:00.000-07:00

we recently entered into the autumnal equinox which symbolizes many things, the bounty of nature in the year that had passed; the harvest of fruits or even a melancholy association signifying the impending cold weather, depending on the culture.

i know that autumn for me has always been a good time to evaluate the "fruits" and contributions of my existence. during this time, i myself just got a new tattoo with symbols extracted from a philippine mandala that (to oversimplify) signified my commitment to teaching as part of this community. i did it to reinforce a fulfilled - and happy - sense of union with the world around me. as a yogi who practices transcendental meditation, it was just a logical symbol to chose.

as we go through this life, it's really important to check in with oneself on occasion, perform a "gut check" if you will. we should be happy with our present existence, celebrating our our lives thusfar. sometimes it's what we imagined for ourselves, sometimes it's a total surprise!

whatever you have in your present, always make sure to find the happiness in it. celebrate who you are and what you've done. the best way to be prepared for an uncertain future is to relish in today.

update on pilates today

2010-09-07T18:17:00.000-07:00

this is a great in depth article from a fitness trade point of view. it's pretty cool that pilates is reported to be the nation's fastest growing activity, up 450% since 2000! read here to get a big picture on where this method is today and where it's headed

how a strong core helps your play

2010-07-31T18:47:00.000-07:00

one of my newer students shared a great story with me the other day. after a couple months of pilates, apparently he was able to use his newly found core muscles to prevent a small basketball injury!

prone to turning his ankles, during one game, he caught and re-centered himself just before he was about to land improperly. he said that before, he would have just landed and then hurt himself (and in turn, putting himself out of commission, unable to enjoy more play time with his friends). since he felt more centered and stronger with his core, he quickly recognized the danger and avoided landing wrong all together. after several lessons, he had quickly developed more control over his overall movement.

pilates is amazing for applications in cross diagonal, multi-directional movement, as in playing basketball. this is why pro-basketball players like kobe bryant, lebron james and jason kidd practice pilates. the more stable your core muscles are that support the movement of your limbs around your spine and torso, the more control you will have over your body. it all makes perfect sense, the better functioning your axis, or midline is, the more control you will have over movement around this axis.

it's pure physics. think about a spinning top. a top that is spinning upright on its tip will spin much longer than one that is spinning on an angle. as a matter of fact, the one spun on an angle will quickly topple over. a strong core is analogous to the straight axis upon which the top spins by centrifugal force. the stronger the core is, the faster and more effective the spinning movement is and can be.

whether you're a recreational athlete or one that makes a living off of your sport, pilates will not only help your execution, more importantly, it will help you with injury prevention so you can keep playing for a long time!

continuing education

2010-07-16T21:57:00.001-07:00

one day i was talking about handstands with a friend of mine after taking a yoga class. i revealed to him that my tense shoulders were what made them challenging for me and that coming to classes really helped me find methods to relax them. he responded by asking, "a pilates teacher has tense shoulders?" i said, "why yes i do!"

teachers all around are human beings too, with strengths and weaknesses just like everyone else. we are all results of heredity and conditioning. my students come to me for my expertise and i do my best to provide thoughtful and customized coaching. conversely, i seek the same in my teachers. specific to the above-mentioned case, i do attend yoga and pilates classes partly to remove tension from my shoulders.

when looking for a teacher or a coach, i find it best to find those who continue to challenge themselves and stay open to learning. the human body is a magnificent wonder, with the potential to reach some incredible states - both in health and disease. if you really think about it, our bodies are perpetually in motion, with cells dying and regenerating everyday. we must continue to evolve as our bodies do every day; therefore, there is no finish line when it comes to learning or teaching. there are endless corrections and progressions we can make with our wellness and daily existence.

so to my friend who questioned my tight shoulders, please remember, teachers need to be taken care of too. john wooden, one who inspired so very many beyond basketball, really said it so well - "it's what you learn after you know it all that counts." better believe that those teachers and coaches who stay open to learning are the ones that will take care of you the best.

matters of my heart

2010-06-02T23:20:00.000-07:00

i am sharing my humble experiences and reflections today. between the excitement of entertainment through basketball playoffs and the tragedy of the most massive oil leak in united states history, i don't know whether to be extremely sad or girlishly giddy. i find myself wanting to cry but unable to.

in times of joy, we come together as a people, in times of loss, we come together just the same. when our loved ones are ill, we love simply.

we continue to through some startling changes in nature and are forced to face our responsibilities to one another and to this earth that we are blessed to be a part of.

i find myself appreciating my fellow human more, aiming for a sincere connection and opening my heart as much as i can. these times are calling me to service, way beyond my duties a pilates teacher, way beyond my passion as a yogi and way beyond my motivation to help those who experience extreme hardship. i find myself thinking so grand that i have to go back inside and within, because that's where the true answers and true peace lie.

if we can all just today appreciate each other as we do during these extreme times, then we will be able to honor our life on this earth dutifully and diligently. i guess my point is pretty simple. we shouldn't need these extremes to motivate our actions. if we can just keep a steady stream of thoughtfulness, selflessness and presence as a community every day, then we'd be in a better place all together.

namaste, love and light

a quickie for the quick

2010-05-12T23:17:00.000-07:00

omg! the new busy person's favorite offerings from trader joe's must be their 'gourmet chicken meatballs'! there are two kinds, a spicy buffalo style with blue cheese, and a milder flavored option with romano. all i can say is "thank goodness" for another protein option! making veggies are fun, but sometimes proteins can be challenging if you're on the go in the city. hard-boiled eggs, chicken breasts or string cheese packs for lunch can get really monotonous sometimes.

these little savory balls are made with chicken that's humanely raised without any added hormones or antibiotics and fed 100% veg. and guess what? there are no fillers, gluten or nitrates!!! the sodium level is a wee bit on the higher side, but seriously, all you need is a few of them thrown in with a bowlful of roasted spaghetti squash and peas in tomato sauce garnished with parsley, and you've got yourself a filling, colorful and healthy dish! serve it with a little couscous and you're good to go.

making food for one can be really boring sometimes, and making food for many can be time consuming sometimes. i think i can speak for those of us who like to stay busy, that i honestly do love it if there is prepared product out there that we could really use and appreciate. semi-homemade can be okay sometimes!!

using pilates to open your chakras

2010-03-27T08:42:00.001-07:00

wow it's been a busy month. and because of it, i confess, i've been holding alot of tension in my shoulders and neck. i've been doing my best to strengthen my lat muscles to ease the strain from my upper trapezius muscles (which make up a good portion of the shoulder area). i've also been doing alot of upper back extensions, working on keeping the shoulder blades down.

pilates is incredibly helpful in working the yogic chakra systems of the body which run along the mid line of our bodies from our head to our pelvis. in this photo, a client is in full spinal extension. of the many things she is accomplishing, she is opening up that front hip area by pushing that pelvis forward. although she is in this extension, her powerhouse is still well-engaged, protecting her spine and working her inner organs. as you can see, her head is tilted back all the way as well, opening up that throat area, which is considered the 5th chakra, associated with how one communicates. i guess i had been communicating quite a bit (or not well enough!) because my neck was killing me ;-)

according to the principles of yoga, issues that are dominated by certain body parts are tied to our lifestyle, i.e. the way we live, how we grew up, how we handle stress, etc...as you get deeper into your pilates practice, i guarantee that you will find ways to unlock certain tensions in your body that you had never imagined before. you will find a way to control your body and free yourself from being controlled by your body; how's that for process?

a great example of how it all comes together

2010-03-03T16:50:00.001-08:00

russell simmons recently blogged about how meditation helps him. he, too, is a yogi. as part of his "seva" (service), he supports organizations that teach displaced members of society the method of transcendental meditation.

i love these examples of really high profile people who make the effort to stay connected. enjoy!

conscious choices

2010-02-24T23:31:00.000-08:00

today i will chose to share a passage from one of the teachers i follow, dr. deepak chopra. i have been heavy with others' pain lately, but my heart has been filled with happiness because i am able to provide a little relief to them through my service. it is times like these that i feel so blessed to be able to do what i do and that i've made the choice to do it. for those of you who need a little assurance with your choices, please read and enjoy these nice words about listening to your body.

"your body sends a message of comfort, that’s the right choice. if your body sends a message of discomfort, then it’s the wrong choice.

ask your heart what to do. it may be the faintest level of feeling, but it’s there in your body. only the heart knows the correct answer. most people think the heart is mushy and sentimental, but it’s not. the heart is intuitive, it is holistic, contextual, relational; it doesn’t have a win-lose orientation, it taps into the cosmic computer and takes everything into account. at times, it may not even seem rational, but the heart has a computing ability that is far more accurate and far more precise than anything within the limits of rational thought…whether we know it or not, life is a continuum of choices, some are made consciously and some are made unconsciously…your future is generated by the choices you are making in every moment of your life.

the more you bring your choices into the level of your conscious awareness, the more you will make those choices which are spontaneously correct for both for you and those around you. and then it will become easier for you to write the script of your life."

- the seven spiritual laws of success

becoming your own masseuse

2010-02-19T22:38:00.000-08:00

my yoga teacher says that through our (physical) yoga practice, we become our own masseurs - this certainly applies to a personal pilates practice as well. what do masseurs do after all? more often, they work to release tension and even out imbalances of muscle and energy.

a main principle in pilates is the idea of control - when you are in control of your body, you recognize blockages in energy and muscles, and actively work to find ways to unblock these areas. one of the more effective ways in doing so is by strengthening other surrounding areas around the same body area.

here's an example, if you are the type of person who experiences tension in your neck or shoulders, then we work on developing the latissmus dorsi muscles which are at the bottom of and below the shoulder girdle. when these muscles work like they’re supposed to, they actually complement the muscles above the shoulder girdle and alleviate the extra load that those muscles have been carrying by themselves.

with a regular pilates practice, you can learn to redistribute your physical (and mental) energy and through your own movement, actively unblock certain areas that are overworked, overloaded and overstressed. in turn, you will awaken and fortify those underutilized and neglected areas. this neck and shoulder tension we spoke of that was once there can be minimized, if not obliterated. all you have to do is dedicate yourself to finding a way to release that area’s tension, redirect that energy and lighten its load.

boosting your brain power

2010-02-06T15:01:00.000-08:00

gotta love it - yes, dancing is listed as #1! read the link people, it talks about exercise, flossing and learning another language :-) allons-nous a danser!

reposting a good story on mind body connections

2010-02-04T11:05:00.000-08:00

here's a great story from a student: she was carrying her groceries down a flight of stairs and suddenly she lost her balance. in years past, she tells me, she would have dropped the bag, spilling the contents and fallen immediately, surrendering to gravity and most likely obtaining a few bruises, scrapes, maybe pulling a muscle and such. in essence, she gave up immediately to the situation.

this time around, things were different for her. she lost her balance, but she fought to regain it. she focused to stay on her feet. she not only managed to do that, she reported, but she also kept the contents of the grocery bag from spilling out! she proudly told me of this accomplishment, saying that it was because she used her powerhouse to control her balance and prevent her fall. she also was pleased with the fact that she could focus on her ability to coordinate these things WHILE still holding onto the bag, keeping it upright. she had changed not only her physicality, she changed her whole attitude as well.

she fought and she focused instead of surrendering and giving up. of course this is my personal interpretation of this story, but i think it's a pretty good one, do you?

this is how pilates can help us all. as we strengthen our physical powerhouse, that strength will automatically fortify our mental state. a strong powerhouse means having great posture, and having great posture communicates confidence to the world. think about it - what connotations do you think about when you read the word "spineless"? we aim to support our spine with pilates exercises so that we can live our lives fully and healthily.

if you have a good story on how pilates has helped you, please share them with me. i've love to hear from you.

what we mean by "core"

2010-02-04T09:56:00.000-08:00

i often sense that the word "core" is misinterpreted and sometimes misused. when pilates teachers refer to one's "core", i remind you that we are referring to the innermost muscles that support the trunk of the body. some people think that the word "core" means just your abdominals. we mean way more than that. imagine what an apple core is like when the rest of the apple has been eaten. the shape that it makes is actually a little similar to how we want our clients and students to envision their own core. when we speak of the "core" in pilates (and yoga) we mean those muscles that support the spine, the muscles that connect the ribs to the hips and other muscles that connect the spine to the hips.

we speak of creating a girdle for oneself, pulling all of the surrounding muscles in to establish a strong foundation. abdominal muscle groups like the rectus (along the front), the obliques and transverse (along the side of the body) are included in this definition, but so are the other muscles along the back of the body like the inner spinal erectors and quadratus lumborum as well as the latissmus dorsi which run close to the surface along the lower back. all of these muscle groups with many more, support the torso.

imagine how many muscles work together and how strong the many layers could be as they work together. with this strong core, your posture is at its best and you stand upright. when you stand upright, the benefits are endless to your body and overall well being. your lungs are able to fill with ease, your diaphragm is positioned to contract and relax maximally and your spine is stacked to serve most efficiently. with this posture, you have the capacity to take in the most oxygen as you breathe, therefore, increasing the circulation of blood throughout your system. with more blood and fresh oxygen through the system, the heart and brain work well. and yes, you guessed it, when your heart and your brain work well, you make the best decisions for yourself and you are confident with what you do.

a strong core in pilates will yield so much more than a 4- or 6-pack (so much of that is diet, anyway!), it will yield a strong spirit and strong foundation for living. and that's mind body connection at its best.

Gourmandise hosts baking class for Haitian relief

2010-01-15T10:16:00.001-08:00

Gourmandise hosts baking class for Haitian relief

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the method

2010-01-04T15:25:00.001-08:00

new year greetings! here's to a 2010 filled with the fulfillment of all of your desires!

at the end of last year, i was carrying quite a bit of tension and grief in my lower back. every day for over two months, this area would tighten up and i found myself in a lot of pain with very little mobility. the only relief i found was through my pilates practice, specifically with mat work and leg springs. as i worked my powerhouse, my lower abdominals engaged to pull the burden and brunt of the stress away from my lower back. i was able to stand up straighter and go about my busy days without grimacing.

pilates is so much more than a workout. it is a method through which one can achieve better living - a better quality of life. the stronger our powerhouses are, the better we are able to deal with life's challenges and stress-triggers. 90% of illnesses are triggered by stress - thankfully by now, this is no longer a secret! a regular pilates practice will help you stay healthy and get stronger to better handle a dynamic and exciting life. hope to see you in session soon!

water or coke?

2009-11-20T10:10:00.000-08:00

just HAD to repost this one!! water or coke? hmmmm shouldn't be a tough choice

my 80/20 theory

2009-11-09T21:47:00.000-08:00

80% healthy choice and 20% indulgence, because life's too short to live it unhealthfully and too short to live without the guilty pleasures. i will elaborate more in a little bit, but for now, let's think about 80/20.

getting needled

2009-11-07T21:05:00.000-08:00

i totally get acupuncture (yes, i mean literally and figuratively!). i'm a firm believer in what chinese medicine calls "chi". chi, in its simplest meaning, is the energy that our bodies transmit/possess as living organisms. its that immeasurable influence that is analogous to what is considered the "virtual domain" where deepak chopra refers to as "the level of the spirit that connects, orchestrates and synchronizes everything". the easiest way to understand this concept, in my opinion, is to think about identical twins. how is it that you hear endless stories of when twins, who live thousands of miles apart from the other, still can feel each other when one is hurting, sick, happy or going through something? not that i'm here to make a case for quantum phyics, but i figure for the skeptics, this is always a good example.

i found dr. rena zhai from a referral, and i would recommend that you find your healers in the same way. i'm so lucky that i did find her because she is a true healer. she is thoughtful, inquisitive and knows her stuff. she will recommend a treatment program according to your need, not according to how often she can bill your insurance company - which, unfortunately so many health practitioners do - both western and eastern alike. i go to her for almost any concern, this last session was because i came down with a terrible cold bug and i wanted to knock it out. i also had some major neck tension from stress and being in bed too much. you can get needled for many things, muscular issues or internal issues. you can even just get it if you're feeling low on energy or just super stressed out. i like the idea of going once a month to getting a body "tune up" - much like what happens when you get your car tuned up, get things tightened up, loosened up and encouraging all the systems in your body to work as efficiently as possible. the thing about dr. zhai is that she asks for your medical records, like your blood work and is really great about combining western medical practicalities with eastern modalities. this type of care is the best that anyone in modern day los angeles can ask for.

some people tell me that they have had bad experiences or never really felt anything. i'm here to tell you folks that you have to be very discriminating when it comes to choosing your healers and in my opinion, especially when it comes to this incredibly complex yet simple and delicate healing modality. think about it, someone is manipulating the energy in your body by accurate placements of needles! i don't know about you, but i'm terribly picky about massage therapists as well, someone who is a novice can easily aggravate a tense area if they dont know what their doing. well, apply the same rules to acupuncture, and then multiply by 1000. just like with anything regarding your health, you have to be very careful and smart about who you chose to treat you, okay?

why i need yoga

2009-10-28T22:23:00.000-07:00

i've heard its been a rough week. i, myself, can say that it's been rough. between really stinky egos, the santa anas and some topsy turvy timing, wednesday can feel like hell. they call it humpday for a reason. for us weekend warriors, it symbolizes the climax of the week, where you're supposed to both deliver and plan. it's when you've reached a certain height to your efforts and your thoughts are starting to include what you want to do when you rest or play. this feeling can be isolating and uncomfortable.

wednesday night yoga with joseph van arsdale is my medicine. it helps me let go of the anger, hurt or sadness that can permeate my spirit. i helps me work out all of those bad feelings and thoughts as i focus on how my body feels, how it moves, where it aches or where it is tense. as i hold my iyengar poses, i pinpoint my weaknesses and work to strengthen them. i feel where i am clutching or gripping and imagine the area lengthening and receiving its much needed oxygen as i breathe.

sometimes i dont have the energy to go, because i know that i'll be putting in more work, but yoga has never let me down. ever. i have always felt better afterward. so i go. sometimes i curse my teacher out because it can hurt; sometimes he makes me laugh and i feel like slacking. but no matter what, i end up putting in the work anyway, stretching, breathing and twisting. i imagine the length of my spine as i forget everything else. i stay in the moment because there's a lot to think about when you're trying to gain control of your body! the meditation that comes from holding still can be so rewarding.

yoga, too, gives me a sense of accomplishment. but this time, it's not so much of a conquering feeling, but a surrendering. during savanasa all you do is lay there, like a corpse (which is what the word means). laying still after challenging movement your body, mind and spirit have a chance to reconcile with each other. it's where you're not quite asleep, yet not quite awake - its state of transcendental bliss. this is why yogis practice. because this bliss feels right. it feels like everything is where its supposed to be, like you are where you're supposed to be - not thinking about what happened a couple hours ago or where you need to be. its comforting to know that you can be still, just for these few moments, and the greater world surrounding you continues as it does, and you're still part of it.

why we need cardio

2009-10-27T15:47:00.001-07:00

so this past weekend saw the next cooking class fundraiser that i put together for the charity where i currently work. this time, the class was led by the incredible chef antonio mure of ado ristorante in venice, ca. for this lesson, chef toni was accompanied by food historian/author linda civitello - who, as a graduate from vassar and u.c.l.a. (as well as a slew of other speciality schools in europe) enriched our guests with a ton of fun and interesting food facts.

i love watching great teachers teach, and you could tell that chef toni was a great teacher who cooked with alot of heart. he was animated and charming, but also was humble - it was fun to see how he and linda worked out their disagreement of where pasta came from though! he asserted it came from china, whereas she asserted it came from italy. the truth is, is that the idea of the pasta noodles certainly came from china, whereas the flour used to make traditional pasta came from italy...so in this sense, both were right...

the class was taught demo style and all of the guests enjoyed the three course meal at the end of class. the menu featured a butternut squash soup starter, filet mignon with risotto and barolo truffle sauce entree and crema di vanilla dessert. needless to say, i broke my nutrition guidelines by enjoying alot of sugar, butter and meat- but heck, i worked hard and deserve to enjoy the perks of this job!

at the end of the day, over $1500 was raised for the culinary training program and we made an impression on more new people. chef toni and linda both enjoyed their audience, the ctp students got a very rare chance to work alongside a very well-established chef and i had a chance to make people look good and do good for a cause. now bring on the crema di vanilla!!

spinning sugar

2009-10-26T11:13:00.000-07:00

every tuesday morning i spin now. i never thought i would want to get up as early as 5:45a to spin. but here i am! doing it! i dropped off for a while, but i'm pleased to say that my new favorite spin teacher, ronit koren, has filled a void that was once occupied by spinning great stacey griffith at equinox. stacey had a number of followers, i being one of them, who would religiously spin with her three times a week at noon. however, she has left us to create a new life elsewhere and for a while i was floating around "spinless" in westwood, getting fat and eating too many cupcakes. i had the yoga practice down, but i was struggling with my cardio.

but this class has become a treat that i now look forward to it every week! music is a huge part of the ride, for me, at least, so it took a while to find a great teacher who had just the right energy. a teacher that i love, andrea lawent, is too far away for me in hollywood.

ronit warms you up quickly out of your sleep, motivates you to maintain a high energy level and paces you out for the best challenge. you watch her move and want to move with the same amount of strength and ease. her music is driving, fun and heavy on bass. prime spots fill up fast! thank goodness for equinox's online bike booking, or else i'd have to get to class an hour before to sign up (which i NEVER would want to do that early on a weekday). thanks ronit!