A Pilates Exercise Routine To Stay In Everlasting Shape
Want to know how to have better sex? Let’s think. If good sex were a recipe, here are some of the ingredients that might go into a delicious portion of sex: mix some strong abdominals with some toned pelvic floor muscles, a dash of mobile hip joints, a pinch of body awareness and a smidge of concentration, all tossed with some good flowing oxygen and voila! An improved sex life.
First and foremost, let’s talk pelvic floor. Know where your pelvic floor muscles are? Try this: think of the muscles that stop the flow of urine. Are you squeezing them now? Those are your pelvic floor muscles, which also factor into the famous Kegal exercises. They act as a kind of sling, or hammock, that support you from the very bottom of your pelvis.
Strong pelvic floor muscles equal stronger orgasms. It’s a fact; I’m not making this stuff up.
Next, stronger abdominal muscles help to sustain the actions of sex. Stronger core equals stronger movements for a longer period of time. Think of a belly dancer and the control she has over her core muscles. That undulating movement is created from very strong core muscles and years of practice. Pilates can offer that same control.
How about flexibility? Want to try some of those fabulous Kama Sutra poses, but can’t quite get your leg over your head? Pilates improves your flexibility and overall range of movement at the joints.
Looser hips give you greater ease of movement and a freer feeling body. Sounds good to me.
Some of the less obvious benefits of Pilates and how to have better sex have to do with oxygen. Pilates requires very deep, sometimes sustained breathing. This oxygenates your blood and sends oxygen to your muscles faster. The increased blood flow that comes from Pilates exercise can also benefit men who are experiencing some erectile difficulties.
Usually, and I am not an MD, an increased blood flow to certain areas of a man’s body, and you know what I’m getting at here, is all that is needed to feel improved strength. A stronger body also allows for better stamina and an overall feeling of wellbeing.
Sex is many times more mental than physical. We all know how a little mental concentration can boost your experience. (wink…nod) Pilates exercise utilizes imagery to achieve the correct form and feeling to each exercise.
So not all benefits of Pilates and how to have better sex are physical. The mental strength recruited during a workout can also be used in your sexual workout.
Joseph Pilates stated that the five basic principles behind his method of exercise are concentration, control, centering, flow, and breathing. All very good compliments on how to have better sex.
Really what it comes down to is control. Joseph Pilates first called his method of exercise Contrology. Yes, he was a control freak, but in a good way!
Be the master of your mind and body and you will have control in all areas of your life. Pilates will be the way to an improved sex life.
with permission from http://www.everything-about-pilates.com/how-to-have-better-sex.html
Monday, June 13, 2011
Tuesday, May 10, 2011
Do you need a supplement and if so which one?
The recommended daily allowances (RDA) for nutrients have been developed in the 1950 with the main reason to determine levels to prevent deficiencies such as scurvy and rickets. Every 7 years a large professional committee reevaluates the RDA due to recent research. Overall these levels have not changed much.
There has been research done on pharmacological levels of individual nutrients such as Vitamin C for example. However optimal levels have not been determined yet.
Most people take a multi vitamin/mineral supplement for extra insurance since it is very difficult to know exactly how much we get with our daily food. However two questions arise: can you take too much and do you really get what the label says.
The danger of taking too much is true for fat-soluble vitamins ADEK and minerals and trace minerals. Excess intake of water-soluble vitamins as the B-complex and Vitamin C is being flushed out easily.
The second question if you really get what the label says is legitimate as the production of supplements is not being regulated. Consumer labs reported in 2009 that 50% of multivitamins on the market do not have what they say on the labels.
How is the average consumer supposed to know then what levels of nutrients to take or which is the best product.
There is a valid method to determine how to choose a good quality multivitamin. Learn from the expert either Wednesday May 25th at 11:30 or Wednesday June 1 at 6pm.
At Pilates Health Connexion, 7078 Beracasa Way, Boca Raton, FL 33433
rsvp now to 826-7770
There has been research done on pharmacological levels of individual nutrients such as Vitamin C for example. However optimal levels have not been determined yet.
Most people take a multi vitamin/mineral supplement for extra insurance since it is very difficult to know exactly how much we get with our daily food. However two questions arise: can you take too much and do you really get what the label says.
The danger of taking too much is true for fat-soluble vitamins ADEK and minerals and trace minerals. Excess intake of water-soluble vitamins as the B-complex and Vitamin C is being flushed out easily.
The second question if you really get what the label says is legitimate as the production of supplements is not being regulated. Consumer labs reported in 2009 that 50% of multivitamins on the market do not have what they say on the labels.
How is the average consumer supposed to know then what levels of nutrients to take or which is the best product.
There is a valid method to determine how to choose a good quality multivitamin. Learn from the expert either Wednesday May 25th at 11:30 or Wednesday June 1 at 6pm.
At Pilates Health Connexion, 7078 Beracasa Way, Boca Raton, FL 33433
rsvp now to 826-7770
Why it is important to get your nutrition information from a registered dietitian
By Anna Schafer, MS, RD, LD/N
What we feed our bodies is probably the most important basis for our health.
Why then do we trust our health to non-experts?
A registered dietitian (RD) is the professional expert in the field of nutrition. An RD goes through at least a 4 year dietetics program and needs to continue their education on a permanent basis. Most states have a required licensure for nutrition education. When it comes to your health you will always go to the most qualified professional, therefore when it comes to nutrition make sure the advice comes from a registered dietitian who is licensed to practice nutrition education in the state of Florida. Look for the RD, LD/N behind the name.
Unfortunately, there are many short term programs who will train a person in human nutrition as an “add-on” to their normal profession such as personal trainers, chiropractors, acupuncturists, massage therapist just to mention a few. Since their training is not very in-depth they very often will not be able to sort facts from fiction.
Most of the nutrition information we receive on a daily basis come from unreliable sources. Food and supplement industries will provide information to benefit their bottom line and news reports will take scientific research to boost a headline often twisting facts and making them fiction.
Just to mention one example I would like to point out the current protein craze. It started with Dr. Adkins and his approach to a fast weight loss program. His approach is based on the human body excellent capability to preserve energy and combat starvation. When food is not available our body will convert its own protein sources such as muscle into fuel - carbohydrates. Our body can ONLY use carbohydrates as fuel. In this process ketone bodies are formed which have the convenient ability to suppress hunger again a splendid act to combat starvation. However we do not starve we overeat. A high protein diet will mimic these same conditions and therefore it is an effective weight loss tool, however very very unhealthy! Ketosis is an abnormal rather toxic condition for our body. Additionally, our kidneys are being stressed to metabolize the excess protein and it poses the danger of dehydration.
The protein craze is also being pushed by protein supplement companies. Even a high performing athlete does not need a hugh amount of extra protein. In order to build muscles increasing your protein need by maybe 3-5% is enough. Using and working those muscles mainly initiates the production of more muscle tissue. Overconsumption of protein will only stress your kidneys and puts you in danger of dehydration. Again the main fuel for our bodies is carbohydrates which should come from whole grain products not processed food stripped of its nutrients.
When in doubt about some nutrition information you’ve heard or read, pick up the phone and call a registered dietitian who as a nutrition expert can help you sort facts from fiction.
What we feed our bodies is probably the most important basis for our health.
Why then do we trust our health to non-experts?
A registered dietitian (RD) is the professional expert in the field of nutrition. An RD goes through at least a 4 year dietetics program and needs to continue their education on a permanent basis. Most states have a required licensure for nutrition education. When it comes to your health you will always go to the most qualified professional, therefore when it comes to nutrition make sure the advice comes from a registered dietitian who is licensed to practice nutrition education in the state of Florida. Look for the RD, LD/N behind the name.
Unfortunately, there are many short term programs who will train a person in human nutrition as an “add-on” to their normal profession such as personal trainers, chiropractors, acupuncturists, massage therapist just to mention a few. Since their training is not very in-depth they very often will not be able to sort facts from fiction.
Most of the nutrition information we receive on a daily basis come from unreliable sources. Food and supplement industries will provide information to benefit their bottom line and news reports will take scientific research to boost a headline often twisting facts and making them fiction.
Just to mention one example I would like to point out the current protein craze. It started with Dr. Adkins and his approach to a fast weight loss program. His approach is based on the human body excellent capability to preserve energy and combat starvation. When food is not available our body will convert its own protein sources such as muscle into fuel - carbohydrates. Our body can ONLY use carbohydrates as fuel. In this process ketone bodies are formed which have the convenient ability to suppress hunger again a splendid act to combat starvation. However we do not starve we overeat. A high protein diet will mimic these same conditions and therefore it is an effective weight loss tool, however very very unhealthy! Ketosis is an abnormal rather toxic condition for our body. Additionally, our kidneys are being stressed to metabolize the excess protein and it poses the danger of dehydration.
The protein craze is also being pushed by protein supplement companies. Even a high performing athlete does not need a hugh amount of extra protein. In order to build muscles increasing your protein need by maybe 3-5% is enough. Using and working those muscles mainly initiates the production of more muscle tissue. Overconsumption of protein will only stress your kidneys and puts you in danger of dehydration. Again the main fuel for our bodies is carbohydrates which should come from whole grain products not processed food stripped of its nutrients.
When in doubt about some nutrition information you’ve heard or read, pick up the phone and call a registered dietitian who as a nutrition expert can help you sort facts from fiction.
Pilates for Seniors
by Lisa Berger, PowerPilates certified instructor at Pilates Health Connexion
Growing old is inevitable, but why not do it gracefully?
Pilates is the perfect way to challenge the body as we age. It increases flexibility, balance, strength, stamina, and decreases risk of bodily injuries.
It's never too late to begin an exercise program. As we age several
things are going on: muscle loss, decreased aerobic capacity, joints
stiffen and we experience decreased range of motion and balance is
challenged. This is precisely what makes an older person more prone
to injury. It is vital to challenge the body as we age without
endangering ourselves. Pilates is the perfect combination of gentle
and supportive movements that promote a healthy lifestyle.
Strengthening the spine is key to preventing injuries. Pilates builds
muscles in the arms, legs, back and core. This muscle tone improves
equilibrium, flexibility, and the ability to heal more quickly from injuries.
Pilates will improve the quality of your life. It is an investment in
yourself that is worth its weight in gold. Is there anything more
important than our health?
Growing old is inevitable, but why not do it gracefully?
Pilates is the perfect way to challenge the body as we age. It increases flexibility, balance, strength, stamina, and decreases risk of bodily injuries.
It's never too late to begin an exercise program. As we age several
things are going on: muscle loss, decreased aerobic capacity, joints
stiffen and we experience decreased range of motion and balance is
challenged. This is precisely what makes an older person more prone
to injury. It is vital to challenge the body as we age without
endangering ourselves. Pilates is the perfect combination of gentle
and supportive movements that promote a healthy lifestyle.
Strengthening the spine is key to preventing injuries. Pilates builds
muscles in the arms, legs, back and core. This muscle tone improves
equilibrium, flexibility, and the ability to heal more quickly from injuries.
Pilates will improve the quality of your life. It is an investment in
yourself that is worth its weight in gold. Is there anything more
important than our health?
Wednesday, January 26, 2011
"Is Food Making You Sick?"
by Anna Schafer, MS, RD, LD/N
Many people suffer from a wide range of common illnesses such as migraines, irritable bowel syndrome (IBS), fibromyalgia and weight imbalances just to mention a few. Often physicians are running out of option to treat these conditions because the underlying cause has never been diagnosed.
Sometimes our body develops adverse reactions to common and absolutely healthy food we eat every day. These adverse reactions are called food sensitivities not to be confused with food allergies.
The difficulties diagnosing food sensitivities include that
- Symptoms can manifest from 4-96 hours after ingestion
- Reactions are often dose dependent
- There are usually many reactive foods and food-chemical triggers
- Trigger foods are very individually different.
When food sensitivities are involved in these diseases and often they are then proper dietary management can have a tremendous impact on reducing the symptoms often to a point of complete remission.
How do we test which food cause sensitivities?
Since the immune system is like a huge orchestra there are many tests to identify certain immune reactions. Almost everybody is familiar with skin testing detecting allergies. These tests are good for food allergies such as egg or peanut allergies. Food allergies however are usually easy to detect since the reaction shows up immediately after the food has been eaten.
Tests to detect food sensitivities are for example ELISA IgG, ALCAT and MRT.
ELISA IgG is not that useful as IgG is also a protective antibody, so high amounts may be a good thing. ALCAT uses an older technology and is not reliable over 90%.
When you receive a blood test kit from your doctor ask him which test he uses.
The Mediator Release Test (MRT) tests for 150 food and food additives. It has been developed by Signet Diagnostics in the late 1990 and is very accurate and showed consistently over 90% reliability. MRT is currently the most useful blood test for food sensitivities on the market.
The dietary department of Signet Diagnostics developed a dietary management program called LEAP (Lifestyle Eating and Performance). A four week program designed according to the individual’s MRT results provides guidelines from total elimination of reactive foods to slowly reintroducing lesser reactive foods to a new diet that can be maintained for life. Your LEAP certified registered dietitian is your guide on this path to a symptom free life.
Many people suffer from a wide range of common illnesses such as migraines, irritable bowel syndrome (IBS), fibromyalgia and weight imbalances just to mention a few. Often physicians are running out of option to treat these conditions because the underlying cause has never been diagnosed.
Sometimes our body develops adverse reactions to common and absolutely healthy food we eat every day. These adverse reactions are called food sensitivities not to be confused with food allergies.
The difficulties diagnosing food sensitivities include that
- Symptoms can manifest from 4-96 hours after ingestion
- Reactions are often dose dependent
- There are usually many reactive foods and food-chemical triggers
- Trigger foods are very individually different.
When food sensitivities are involved in these diseases and often they are then proper dietary management can have a tremendous impact on reducing the symptoms often to a point of complete remission.
How do we test which food cause sensitivities?
Since the immune system is like a huge orchestra there are many tests to identify certain immune reactions. Almost everybody is familiar with skin testing detecting allergies. These tests are good for food allergies such as egg or peanut allergies. Food allergies however are usually easy to detect since the reaction shows up immediately after the food has been eaten.
Tests to detect food sensitivities are for example ELISA IgG, ALCAT and MRT.
ELISA IgG is not that useful as IgG is also a protective antibody, so high amounts may be a good thing. ALCAT uses an older technology and is not reliable over 90%.
When you receive a blood test kit from your doctor ask him which test he uses.
The Mediator Release Test (MRT) tests for 150 food and food additives. It has been developed by Signet Diagnostics in the late 1990 and is very accurate and showed consistently over 90% reliability. MRT is currently the most useful blood test for food sensitivities on the market.
The dietary department of Signet Diagnostics developed a dietary management program called LEAP (Lifestyle Eating and Performance). A four week program designed according to the individual’s MRT results provides guidelines from total elimination of reactive foods to slowly reintroducing lesser reactive foods to a new diet that can be maintained for life. Your LEAP certified registered dietitian is your guide on this path to a symptom free life.
"Isn't Pilates like Yoga?"
What are the differences, similarities and benefits of doing both?
Besides its physical activities Yoga is a life style, rooted in thousand year old
philosophies. Meditation and chanting are the basis for spiritual enlightenment which leads to reduced stress, strengthening of the immune system and overall well-being.
Pilates is a set of exercises founded about 100 years ago by Joseph Pilates. About 500 different exercises were identified to strengthen the core musculature in order to restore the natural posture of the human body.
The physical component of Yoga is comprised of up to 900 different exercises that teach balance, flexibility as well as strength. Exercises are eiher poses held for several breaths or a set of fluid movement such as the sun salutation.
Pilates uses various apparatus to support, align, and challenge the body. Pilates employs few repetitions of exercises to build up the "girdle of strength", which includes the abdominals, buttocks, low back, and inner thighs. The gymnastic vigor with which Pilates exercises are performed is in drastic opposition to Yoga exercises.
The vigorous exercises for Pilates use a breath that oxygenates the body, whereas the slower inhale and exhale during Yoga calms the nervous system, and changes levels of consciousness.
Despite these differences Yoga and Pilates have some similar poses and exercises, but in general they complement each other perfectly. The muscular strength that you build with Pilates can be applied in Yoga poses to achieve better balance. The stretching poses of Yoga are beneficial for improving the overall flexibility of your body.
Besides its physical activities Yoga is a life style, rooted in thousand year old
philosophies. Meditation and chanting are the basis for spiritual enlightenment which leads to reduced stress, strengthening of the immune system and overall well-being.
Pilates is a set of exercises founded about 100 years ago by Joseph Pilates. About 500 different exercises were identified to strengthen the core musculature in order to restore the natural posture of the human body.
The physical component of Yoga is comprised of up to 900 different exercises that teach balance, flexibility as well as strength. Exercises are eiher poses held for several breaths or a set of fluid movement such as the sun salutation.
Pilates uses various apparatus to support, align, and challenge the body. Pilates employs few repetitions of exercises to build up the "girdle of strength", which includes the abdominals, buttocks, low back, and inner thighs. The gymnastic vigor with which Pilates exercises are performed is in drastic opposition to Yoga exercises.
The vigorous exercises for Pilates use a breath that oxygenates the body, whereas the slower inhale and exhale during Yoga calms the nervous system, and changes levels of consciousness.
Despite these differences Yoga and Pilates have some similar poses and exercises, but in general they complement each other perfectly. The muscular strength that you build with Pilates can be applied in Yoga poses to achieve better balance. The stretching poses of Yoga are beneficial for improving the overall flexibility of your body.
NEW class Core Circuit with Devin Burke
Our core circuit class is a combination of weight and functional training techniques infused with cardio for a non stop fat melting workout. The Core Circuit classes are great for anyone looking for a new and fun way to burn claroeis and tone up. The classes usually last about 40 minutes. Several stations are set up and participants do the specified exercises at each station for 40 sec with 20 sec break.
Our trainer Devin Burke is a certified personal trainer by the America College of Sports Medicine with 4 years training experience and a bachelor’s degree from Florida Atlantic University in Exercise Science. He is currently pursuing a Doctorate in Physical Therapy and just finished a 4 month Internship at the Palm Beach Institute of Sports Medicine working as a Therapeutic Exercise Technician, helping physical therapist develop and implement exercise programs to rehab athletes and the general public. "I believe that exercise should be enjoyable and fun and I create a fun yet challenging training experience for all of my clients. I'm a firm believer in the holistic wellness approach to health. True health is achieved by having all aspects of health be in balance physically, mentally, socially and spiritually."
Our trainer Devin Burke is a certified personal trainer by the America College of Sports Medicine with 4 years training experience and a bachelor’s degree from Florida Atlantic University in Exercise Science. He is currently pursuing a Doctorate in Physical Therapy and just finished a 4 month Internship at the Palm Beach Institute of Sports Medicine working as a Therapeutic Exercise Technician, helping physical therapist develop and implement exercise programs to rehab athletes and the general public. "I believe that exercise should be enjoyable and fun and I create a fun yet challenging training experience for all of my clients. I'm a firm believer in the holistic wellness approach to health. True health is achieved by having all aspects of health be in balance physically, mentally, socially and spiritually."
Subscribe to:
Posts (Atom)