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STUDIO CLOSED
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November
7, 8, 11, 24, 25
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JOIN OUR LIST
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I love the way all of you value your health and fitness. You are out there participating in such things as golf, cycling, surfing, backpacking, hiking, walking, elliptical training, recumbent cycling, weight lifting, boxing, and dancing (yes, that counts). Some of your activities include fundraising events, which not only keep you healthy and active but help make our community a better place for everyone. What a win-win. Studies show that it only takes 3 days to begin losing the gains we have worked so hard to achieve. In addition, we should be doing some type of physical activity to improve our strength or cardiovascular fitness level 6, if not 7, days a week. It sounds like a lot but when you consider we are talking about 30 minutes-to-an-hour out of a 14 hour day...well you do the math. I encourage you to think outside the box to not only fit your exercise in, but make it more fun and interesting. One of the ways I get my exercise on the weekends is to ditch the car for a day and ride my bike or walk everywhere. Not only healthy, but a wonderful way to experience Autumn. Life passes more slowly when we mix things up, try new things, and live outside our comfort zone. Warmly, Michele |
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The Core: Pelvic Floor
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At the foundation of all movements and good posture is a connection to our core. Core strength goes beyond the surface muscles utilizing our deep internal muscles to maintain stability in motion. Our core muscles consist of the pelvic floor (located between the tailbone and pubic bone), the abdominal muscle (specifically the deepest - transversus abdominus), and deep back muscles (multifidus). It's important to "train" ourselves to feel these muscles before we can "strengthen" them. So how do we begin to do this with the pelvic floor?
In the photo above you see the pelvis in an anterior position and a neutral position. If the pelvis is being held in an anterior position, the muscles of the pelvic floor and the abdominals are lax and over stretched. In this position it is very difficult to feel or engage them. You can experience this loosened, unsupported position by standing or sitting in a relaxed position and gently coughing. The result is a sensation of downward pressure in the pelvic floor and outward pressure in the belly. Now, unlock your knees (if standing), gently tilt the pelvis, tucking the pubic bone forward, towards the "neutral" pelvis position show above. Be sure "not" to engage your butt muscles. Again, gently cough. You should now feel little to no pressure downward and outward, as the muscles of the pelvic floor and deep abs are now gently engaged. Through better posturing of the pelvis, we are not only improving our overall posture but engaging our core with very little effort. This is the beginning of your "training". Once you can experience and sustain this position while standing, sitting, and lying down, you are ready to begin "strengthening" these muscles.
The pelvic floor has 3 functions: a supportive function, a sphincteric function, and a sexual function. In pilates we focus on the supportive function although all will benefit. Please click on the links below for more "graphic" information and pelvic floor exercises which are outlined at the end of video #2.
I would like to thank Sandie McCarthy, R.N., a Pelvic Floor Therapy specialist here in Santa Rosa for sharing much of the information above. Although the anterior tilt is not the only deviation from pelvic neutral, Sandie finds it to be the most common. She recommends pilates to all her clients.
Pelvic Floor #1 Pelvic Floor #2
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Physical fitness is: "the attainment and maintenance of a
uniformly developed body with a sound mind fully
capable of naturally, easily, and satisfactorily performing our
many and varied tasks with spontaneous zest and pleasure."
~ Joseph Pilates
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Pesticides: The Dirty Dozen and The Clean 15
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Why eat organic food? Workers and farm neighbors will not be exposed to potentially harmful chemicals, less fossil fuels are converted in to fertilizers, and healthier soils should sustain crops for generations to come. Laboratory studies show that pesticides can cause health problems, such as birth defects, nerve damage, cancer, and other effects that might occur over a long period of time. A growing number of people take the precaution of avoiding exposure, particularly in the cases of pregnant women (growing babies are exposed to most of the chemicals that mom consumes) and the parents of young children.
Organic food can cost more. That's what makes watchdogs like the Environmental Working Groups annual list of the Dirty Dozen food useful. Individuals can reduce their exposure by 80% by switching to organic when buying foods on the list. If the cost of buying organic isn't in your budget or it's just not convenient, fear not. The Clean 15, is a list of fruit and vegetables so clean of pesticides, you don't have to buy organic.
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The Dirty Dozen
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The Clean 15
| | Apples | Onions | | Celery | Sweet Corn | | Strawberries | Pineapple | | Peaches | Avocado | | Spinach | Asparagus | | Nectarines (imported) | Sweet Peas | | Grapes (imported) | Mango | | Bell Peppers | Eggplant | | Potatoes | Cantaloupe (domestic) | | Blueberries | Kiwi | | Lettuce | Cabbage | | Kale/Collard Greens | Watermelon | | | Mushrooms | | Add: fatty meats, | Sweet Potatoes | | milk, chocolate, | Grapefruit | |
coffee, wine
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"And those who were seen dancing were thought
to be insane by those who could not hear the music."
~ Freidrich Wilhelm Nietzsche
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| Nia Movement Classes | |
Nia is a sensory-based movement practice that leads to health, wellness and fitness. It empowers people of all shapes and sizes by connecting the body, mind, emotions and spirit. Classes are taken barefoot or with jazz sneakers, to soul-stirring music in more than 45 countries.
Every experience can be adapted to individual needs and abilities. Step into your own joyful journey with Nia, and positively shape the way you feel, look, think and live.
Parkpoint Health Club Monday 9:00
1200 North Dutton Thursday 4:30
Santa Rosa, CA
$15 Drop In $12 Class Card
No Membership Required
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"Even if something is left undone, everyone must take
time to sit still and watch the leaves turn."
~ Elizabeth Lawrence
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Applause: Cycle Tracker Pro and Walk Tracker Pro
 Using your Smart phone, these Apps utilize a GPS system to track mileage, speed, intervals, calorie usage, and much more. Whether you are exercising at a leisurely pace, setting new performance goals, or trying to burn more calories, you might find these to be fun and motivating. |
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