New Year, New Decade, Stronger Core

by Kristen Matthews

2010 has arrived and I would like to welcome it with open arms and gratitude.  This new year seems a special one as it’s also the beginning of a new decade.  What a great time to make resolutions.  If one of yours is to exercise, you are not alone.  How about Pilates?  It’s a fun, effective, and streamlined way to stay in shape.

People always ask me if Pilates can really help them.  The thing that’s great about Pilates is that it’s beneficial for all ages and fitness levels.  From injury rehabilitation to improved fitness for sport to a healthier all around body, a regular practice of Pilates has many long-lasting benefits.  I see the benefits in my clients every day.  One of them credits Pilates for helping her “solve” a climbing problem.  Her flexibility has increased along with her core strength, both of which are important to a climber.

You’re first step to starting Pilates is finding a studio in your area.  Most if not all gyms offer classes as well as privates.  My recommendation is to begin with privates.  In a private lesson, your instructor can focus her/his attention on you, making sure to correct your alignment and keep you moving.  By making small changes with your body, your Pilates session can become a completely different workout.  If privates are out of your reach, don’t be discouraged.  Look for small classes or ones that cater to beginners.   A seasoned teacher is able to teach multiple levels and will give modifications when needed.  Like any workout, the more you do Pilates, the faster you will see results.  Set a goal for twice a week, and see how amazing your body will start to feel!

If you live in the Los Angeles area I teach a $10 mat class outside in Santa Monica on Thursday afternoons and Saturday mornings.  I also offer an introductory special, 5 privates for $300.  Go to www.kristen4pilates.com for more detailed information.   Here’s to an exciting new year!

This entry was written by kmatthews, posted on January 6, 2010 at 7:33 am, filed under Fitness, Life is Fitness, Los Angeles, Outdoors, Pilates and tagged , , , , , , , , , , . Leave a comment or view the discussion at the permalink.

Fall Into Yoga

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by Karen Keltner

As we shift from summer’s heat where our bodies may naturally accelerate deeper, and advance muscle strength and endurance in our yogic practice, fall brings us to the season of balance, breath, and restoration. Fall is a time, in ayurveda, that is considered to be the time where vata (air and earth) easily get out of balance. Fall vata (lack of water and warmth) often cause our mind and body to become imbalanced–our sense of time (as we fall out of daylight savings time), our daily routines sometimes become out of sync, and our bodies become prone to the typical imbalances such as dry skin, respiratory illnesses such as colds and flu. So, rather than falling into the season, here are a few yoga practices for your mind, body, and soul to regain and live in balance.

I.  Fall Yoga for the Mind:

It seems like nature knows best when it is time to conserve strength, slow down and restore during the fall, such as when plants and trees slow the process of growth, conserve CO2/O2 exchange, and preserve their energy towards their roots–their means of health and survival. This can be our mind’s reminder to slow down, breathe, reflect and go inward. One of the best and essential yoga practices for the mind is having a meditation practice that brings your intention inward and focuses on breath. Here are two meditation pranayama (breath) practices for finding fall balance for the mind:

  • Bellows Breathing: Assume a comfortable sitting position with your back straight, shoulders relaxed away from the ears, palms lightly resting by your side, or on the thighs. Breathe in deeply through the nose filling the lungs completely, expanding the lower diaphragm all the way up into the chest, bringing into your mind any intention, gratitude, or dristi. Breathe out entire breath forcefully through the nose while contracting the stomach muscles quickly and rhythmically, expelling or letting go of any disempowering thoughts, tension, or stress. Keep contracting and relaxing the stomach muscles until the active exhalation and passive inhalation sounds like bellows, and reach a consistent, balanced, and equal force on the inhalation and exhalation.

Benefits: Purifies the lungs. Helps prevent and alleviate abdominal ailments.

  • Alternate Nostril Breathing: In your comfortable seated position, close your eyes. Rest the index and middle fingers of your right hand on your eyebrow center. Close your right nostril with your thumb. Breathe in naturally through your left nostril and close it with your ring finger. Open your right nostril and breathe out gently. Breathe in through your right nostril, and then close it again with your thumb. Open the left nostril and breathe out. Repeat. Allow your inhales to bring positive rejuvenation for the present and future within the mind, and exhales to release negativity, sickness, pain, or tension from your past.

Benefits: Cleanses and purifies the breathing channels. Relieves lung ailments such as asthma, allergy, and chronic cold. Helps alleviate mental and emotional tension.

II.  Fall Yoga for the Body:

Nothing, not even the cold fall mornings and evenings, can take your breath and balance from your body with these three yoga asanas (postures) that will restore your health and balance in the body:

  • images-8 Forward Bowing Pose: Sit on your heals with your toes bent. Bend forward, resting your palms on the floor. Raise your torso while straightening your arms and legs to form and up-side-down V. Breathe normally. Maintain straight legs and heavy long arms. Visualize the inhale rising though the arches of your feet, up the legs to the hips, and exhale allows the breath to spill over the back, spine, neck all the way down through the crown of the head.

Benefits: Energizing stretch for the entire body, including feet, ankles, hamstrings, spine, arms, and wrist joints. Increases circulation to the brain, relieving mental fatigue, and effectively relieves sinus congestion.

  • images-9 Cobra: Lie on your stomach, with your palms resting below your shoulders and your chin resting on the floor. Breathing in, straighten your arms and lift your trunk. Breathe naturally in the position. Breathing out, lower your trunk and head.

Benefits: Encourages deep respiration, which in turn strengthens lungs and heart. Stretches spine, arms, neck, shoulders, chest, abdominal muscles, and hips.

  • images-10 Fish Pose: Lie flat on your back with your legs straight. Raise your hips slightly and place your hands under, palms facing the floor, elbows and shoulders slightly rolled in under your torso. Relaxing any tension in the neck, keep your gaze straight ahead (not turning head side to side). Now, lift your hips bring your weight onto the elbows. As you arch your back roll on to and rest the crown of your head on the floor. Inhale and exhale filling and emptying the lungs completely; breathing in the new and out with the old. Come out of the pose by bringing your arms out and resting them by your side while resting the nape of your neck on the floor.

Benefits: Encourages deep breathing and exercises the chest muscles. Provides immediate relief from wheezing, asthmatic symptoms, and other respiratory ailments.

III.  Fall Yoga for the Soul:

If you are able to calm your mind with breath, heal your body with asanas, then your soul is the next step to completing your connection to balance and harmony within yourself so that you may reward and heal yourself and others too! With fall’s many tricks, holidays, and treats take this time of year to tap into pursuits that engage your mental activity, sensory perception, clarity of purpose, and bring joy, enthusiasm, and creativity into yours and others life.

This entry was written by kkeltner, posted on November 4, 2009 at 11:36 pm, filed under Fitness, Life is Fitness, Yoga and tagged , , , , . Leave a comment or view the discussion at the permalink.

Day hiking meal planner

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Day hikes are one of my favorite things to do on a day off for the sheer joy of being out in the beauty of nature and for the goodness it does for my body, mind, and spirit.  I consider a day hike to last between 3-6 hours…

Guide book/map, check.

Shoes, check.

Hat, check.

Water, check.

Phone/gps, check.

Now, what to bring for sustenance?  Here is my favorite…

Chewy sweettarts. (For a quick burst of energy!)

Peanut butter and honey or jam sandwich on whole wheat muffin with nuts.

Trail mix with extra dried fruit.

Fruit – good suggestions – grapes, apples, firm pears, oranges, tangerines, plums.   Bad suggestions – peaches, most berries, bananas.  See where I am going with this?  Sometimes I bring raw broccoli florets if I am in the mood for savory.

A chocolate bar (for emergencies only, it is always in my camelback backpack with extra trail mix and a few other things).

Wayyyy more water than I think I will need.

Enjoy!

By Melissa Beaugrand

Personalized Chef

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This entry was written by mbeaugrand, posted on October 11, 2009 at 6:20 pm, filed under Food, Hiking, Nutrition, Outdoors, Santa Barbara and tagged , , , . Leave a comment or view the discussion at the permalink.


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