FitSugar

Fit Tip: Try Pilates at Least Once

FitSugar — Fri, 22 Aug 2008 11:00:00 -0700

While I was doing bicep curls at the gym yesterday, I was reminded of how great Pilates is. Why, you may ask? Because so many Pilates fundamentals extend to other activities, so you can exercise better no matter what you're doing.

If you've never taken a Pilates class, I urge you to try it at least once so that you can apply the lessons to the rest of your fitness routine. For instance, Pilates focuses a great deal on breathing and control, both of which come in handy when strength training. The more you control your movements, the less prone you are to injury.

Even more useful is learning to suck in your abs (engage your deep abs), concentate on your core, and keep your spine neutral. This not only protects your back and improves posture but also helps build your ab muscles. After dabbling in Pilates, you'll learn that sucking in your abs during just about any activity - from weightlifting to canoing - can help you tighten your tummy and protect your back.

So give it a shot and see what you learn. Who knows? You may even find a new workout you love. Are you a Pilates fan? If so, tell me what it's taught you.

Got Back Pain? Try Pilates

FitSugar — Wed, 09 May 2007 02:30:00 -0700

You all know that I love Pilates. I started practicing the method because of chronic back pain. After trying physical therapy and yoga, it was doing Pilates regularly that got me out of pain. When I say regularly, I mean 5 to 7 days a week. Mr. Joe Pilates said that all it takes is 20 minutes of these exercises a day to keep the core in shape. I can attest to the truth of that statement. I am a walking, dancing, running, yoga practicing, skiing example of the power of Pilates. There are now some studies that prove the benefits of Pilates as a rehabilitative tool.

Queen's University School of Rehabilitation Therapy studied physically active 20 and 55 year olds with chronic back pain (just like me!!!). They found that the subjects that followed a regime of equipment-based exercises of the Pilates method, that strengthen core muscles in the lumbar-pelvic region, fared better than the subjects that simply consulted with physicians and other health care specialists. The Pilates group overall had 46% more pain relief and these improvements were visible a year later. Were those folks doing their 20 minutes a day? The study didn't say, but some of the basic Pilates concepts really help in activities of daily life.

Pilates teaches you how to stabilize your spine as well as how to safely increase spinal flexibility. I believe wholeheartedly that working with a certified Pilates practitioner is the way to go if you are trying to get out of pain. Although the private sessions are expensive, the pay off is great, less pain and more strength. Once you learn how to engage those deep abs and work your core, there is no going back.

Photo: Melanie Johnson
Power Flow Pilates, New Haven, CN

When Did You First Start Working Out?

FitSugar — Sun, 15 Nov 2009 03:30:03 -0800

A little workout nostalgia - I was just thinking back to when I first started exercising, thanks in large part to my dad. Outside of required gym class or a sports team, I was trying to remember when fitness became important to me, and landed right at about eighth grade.

Around the end of middle school, beginning of high school, I started to pay attention to other girls and the way my own body was shaping up. At the same time, I was being exposed to new ways to work out. During high school, I was offered the choice of a regular P.E. class, or a semester of yoga and Pilates. I chose the latter and have been hooked ever since. Additionally, my dad used to ask me along to his training sessions at the gym, where working with his trainer helped to give me a better understanding of fitness and what I could do on my own to stay healthy.

Since then, I've made a conscious decision to keep myself fit - a lifestyle choice that I attribute to such a great introduction to working out during my early high school years. Obviously fitness is important at any age, but I'm curious, when did you first get into a fitness routine?

Healthy Tips Straight From the White House

FitSugar — Wed, 30 Sep 2009 07:00:23 -0700

It's no secret that Michelle and President Obama are one fit couple. If you're wondering how they stay in shape with such a demanding lifestyle and with a personal pastry chef living under the same roof, the first lady has offered some tips in a recent issue of Prevention magazine.

Include exercises in your routine that offer immediate results. Michelle says, "I enjoy arm exercises because you can see what it's hitting." So make sure your workouts target a specific area every time you work out, and the consistency will pay off. Now we have more information on her famous arms.
Don't skip out on workouts. If the wife of the president of the United States can make time to work out, so can you. She wakes up at 4:30 every morning so she has time to fit it in.
Cross train and mix up your routine. Doing the same types of workouts over and over again is boring and a great way to injure yourself. So Mrs. Obama varies her workouts with Pilates, cardio, stretching, and weights.

To see the rest of Michelle's advice read more.

Have no absolute "nos." The first lady admits, "I love French fries, I like a good burger, and I like pie. And that's okay. I would be depressed if I felt I could never eat the things that I love."
Practice moderation. The presidential couple encourages their daughters to make healthy choices when it comes to not-so-healthy foods, and to not be obsessed. So if one asks, "Can I have pie?" Michelle will answer, "Did you have pie last night?" It's all about making healthy choices and finding the balance between indulging in what you love and not overdoing it.

At my house, the girls are always asking for ice cream; I'm going to try the first lady's answer.

Gear Review: Hatha Power Pants by Lucy

FitSugar — Mon, 21 Sep 2009 10:00:20 -0700

Occasionally, I come across a pair of yoga pant that I just never want to take off and lately Hatha Power Pant ($88) by Lucy have become my second skin. Made from Lucy's powermax fabric, a mixture of nylon and lycra, these pants are designed to manage the moisture that can accompany a sweaty yoga class. Wicking fabrics are important for yoga too. The low-rise waistband is super comfy and placement of the seams makes the pants extremely flattering. My husband comments how much he likes these pants every time he sees me in them, which these days is frequently. In honor of National Yoga Month, Lucy is donating five percent of the sales from the Hatha Power Pant to Off the Mat, Into the World. This yoga inspired non-profit organization, created by activist yogi Seane Corn, seeks to change the world by inspiring yoga students to become involved in their local community and the global community to create positive change in the world. Lucy is so dedicated to this organization that they are offering free shipping on the Hatha Power Pant through the end of September. If you're looking for a new pair of luxury yoga pants, good for Pilates and weight training as well, try the Hatha Power Pant. They might just get you onto the mat, and you will probably wear them out in the world.

A couple more notes on the pants: They fit well and might run a bit large, so if you're between sizes I would go for the smaller size. These pants wash up well, just line dry them to protect their wicking qualities.

Bored with repetition? Try Pilates

FitSugar — Wed, 22 Nov 2006 15:00:00 -0800

Do you get bored doing what seems to be countless repetitions of exercises at the gym? Does the notion of 3 sets of 18 stop you from working out? If yes, then Pilates might just be for you.

The Pilates program was designed to create variety. Instead of doing a few exercises many times, you do many exercises a few times. The repertoire includes hundreds of exercises and they all have multiple variations. The philosophy is to work the same muscles in a variety of angles and positions - so they are strong for any activity from skiing to reaching into the back seat to grab your purse. This approach keeps the muscles challenged so they don't acclimate to your work out. Plus it keeps your mind engaged. And chances are if you are not bored, you'll keep doing it.

Generally the most repetitions for any one exercise is about 10. Sounds better than that 3 set of 18 doesn't it?

Back to Basics: Side-Lying Neutral

FitSugar — Wed, 12 Aug 2009 11:00:19 -0700

Working in a neutral spine is a core component of Pilates. That little pun is intended, too, for working in neutral ensures that your back and abs are both engaged, often turning simple ab exercises into core work. There is a side-lying neutral, too. This is important if you're a fan of floor exercises used in Pilates and aerobics classes around the world.

When side lying, the bottom waist tends to touch the ground, curving the spine like a smile-like shape, unleveling the pelvis by raising the top hip. Not only can this position be bad for your back, it oversimplifies many exercises. To find your side-lying neutral:

Lie on your side with the back of your body against the wall, this prevents you from rolling back or leaning forward.
With your heels against the wall, lengthen your top waist by reaching through your heels until your pelvis is level and your bottom waist is pulled from the floor. You will feel your abs engage.
Keep this position as you move your top leg for leg circles or your lower leg for inner-thigh leg lifts. Maintaining side-lying neutral will decrease the range of motion of your leg, but the movement will be concentrated where it should be rather than in your spine.

If you want to test your newfound neutral, try this Pilates inner-thigh workout.

Do You Gyrotonic?

FitSugar — Mon, 06 Jul 2009 03:00:00 -0700

The name might sound like some sort of sexual healing tincture, but Gyrotonic is actually an amazing form of exercise.

Even categorizing this movement philosophy simply as exercise sells Gyrotonic short, and if you can't tell by that statement let me be a little more explicit: I love Gyrotonic. It is similar to Pilates, but more multi-dimensional. Pilates tends to work mostly in two planes where Gyrotonic moves you through three planes of motions, often simultaneously. It is very circular where Pilates can be very square. Gyrotonic emphasizes mobility and Pilates tends to focus more on stability. You can think of Gyrotonic as yoga with resistance and continual motion.

Learn more about Gyrotonic.

Class Alert: Skinny Jeans Fitness Workout

FitSugar — Thu, 13 Aug 2009 03:30:14 -0700

The fashion trend of skinny jeans is sticking around, and the fitness industry has decided to help women feel more comfortable wearing curve-hugging denim. Fitness-forward Equinox Gym is now offering the Skinny Jeans Workout. They describe the class as:

A Whole Body Workout designed to focus on your abs, buns and thighs and get you into those skinny jeans. Molly Fox creator, Skinny Jeans Advocate and Change your Body Agent, fused tried and true '80s exercises with new 2008 moves. A fitness experience for all ages, get into a pair today . . .

The class mixes Pilates concepts with down and dirty strength training. Surprisingly, there is also an emphasis on posture. Standing up straight makes everyone look better. The class focuses on core muscles (abs, back, and glutes), the inner and outer thigh, and the shoulder girdle to help ladies stand tall.

The classes are offered at many Equinox locations and I am sure many gyms will start offering similar conditioning classes to help us all slide into skinny jeans with ease. Although this workout sounds a little silly, I totally want to check it out since I am always looking for ways to tone my backside. What about you? Would you be interested in taking this class?

5 Ways to Tone Your Inner Thighs

FitSugar — Tue, 11 Aug 2009 09:00:06 -0700

In my years teaching Pilates, I found that most women have weak inner thighs. Body parts that don't often see the sun tend to check out, turn off, and lose tone. Summer fashions, however, mean the inner thighs see plenty of sun. If you have noticed a bit of jiggle in that area, try these five toning moves.

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