Eat Right, Feel Great!

Take a look at your nutrition and chances are small changes can make a world of difference.  The foods you eat effect your mood, how your body recovers from workouts, and how much energy you have to make it through the day.  Here are some food choices to help you look great in no time:

1.             Salmon: High levels of vitamin D can help increase muscular strength.  The omega-3 fatty acids also are great for your heart.  Try: Baked Salmon

2.             Cherry Juice:  Prevent inflammation by using this as your recovery beverage.  This antioxidant-rich choice is great to drink alone or add to smoothies.  Too expensive?  Try berry or grape juice instead.  Just make sure it says 100% on the label. 

3.             Sweet Potatoes: Plenty of vitamin A and C make this a good root vegetable. It will fill you up with fiber while giving you the much needed carbs you crave.  Known to help stabilize blood sugar levels.  Try: Sweet Potato and Apple Casserole  
4.             Greek Yogurt: Get your calcium fix along with important protein to repair muscles.  Eat alone, mix it up in a party dip or use it as a topping on your burger.  Versatile and yummy!

Break It Down: Stomach Massage

Stomach Massage is anything but a "massage".  This exercise is an advanced way of doing a posture series of Short Box on the Reformer.  Find your rhythm and work your deep abs in this intense series.    

Purpose- cleanse the internal organs, increases coordination, work posture


Preps- Cat/Cow, Rolling like a Ball, Footwork, Short Box series


Form- keep leg alignment (hip, knee, toes), lats engaged, abs resist springs on return in, can add lower/lift with toes when out long for challenge


Different versions: Round, Flat, Arms Up, Twist, Single Leg


Modifications- can put small pad under bottom if hips are tight, lower footbar, hands can stay on Reformer for assistance or tight shoulders 


*May not be appropriate for those with hip replacements or disc injuries that have trouble flexing their spine


How to Advance- add in Twist, less springs to ensure more stability in waist, magic circle in palms (Arms Up, Twist, Single Leg)


Challenges- Single Leg version, increase tempo

Pilates Principles: Precision

Pilates has a specific order of exercises and each is done in a certain amount of reps.  Each exercise has a purpose and goal.  Rolling like a Ball is done in a compact ball shape and is meant to massage the spine and rid the body of toxins.  In performing each exercise in the series the student must have this understanding in order to have discipline in their form.  Quick and efficient transitions also count when it comes to precision.  Your workout needs to have an even tempo and flow to utilize your time.

Make sure in each session you push yourself and gain a deeper understanding of the method that will lead you toward your ultimate goals.  Good health and fitness always come first.  Modifications can be made or props added, but make sure the true essence of Pilates remains.