Are you a Hot Weather Person? By that I mean, do you only want to work out when it's nice outside? Are you one of those people who hibernate when it comes to working out from Fall through Spring in NYC? "I'll just take a little time off from exercising" you're thinking, and before you know it, six months have gone by and you've gained 30 pounds or more from indulging while waiting for the weather to 'clear up'.
A common Fall temptation is to take time off from exercising to enjoy the comforts of a warm home and relaxation if it is cold outside. However, contrary to what many choose to believe, the colder months provide a great opportunity to achieve your fitness goals by working harder. Although outdoor exercising isn’t always ideal during the cold fall months, there are many alternatives which are just as effective. Exercising when it's colder allows you to work harder to keep your internal body heat which leads to many more calories burned as a result. Break free from fall laziness by trying these demanding, yet rewarding, indoor workouts.
1. Indoor Walking. This very simple alternative to an outdoor walk that can be done anywhere while still allowing you to set goals and work hard to achieve them.
2. Indoor Stair Climbing. This can be done in an office building or at home. Do this every chance you get. If you can't devote the time to do this as a separate exercise, take the stairs instead of using an elevator for a short workout.
3. Running on the Treadmill. Home exercise equipment doesn’t always have to be expensive, and spending time on the treadmill or other machines provides you with a challenging workout in the safety of your home (It is best to use exercise equipment in a cooler room, so as not to overheat your body.)
4. Yoga. Yoga is a great physical and mental workout, and almost always performed indoors. Try yoga at home, or sign up for classes at your local gym or yoga studio.
5. Pilates. Like yoga, Pilates is a positive energy-booster and the perfect way to stay active year-round. Although you can do Pilates at home, taking classes and/or signing up for private sessions is a much better alternative because you will have a certified instructor there to make sure you are doing the exercises safely.
6. Swimming. Indoor pools provide a great workout environment and sessions are often free with a gym membership (depending on your location). If swimming doesn’t interest you, try water aerobics as an alternative.
7. Participate in household activities. Simple tasks, like sweeping the floor or decorating your home, provide a way to stay active within your home while doing something productive.
Wednesday, November 3, 2010
Sunday, August 22, 2010
PILATES FOR PREGNANCY AND BEYOND
Have you been having a hard time deciding how to stay in shape before, during and after your pregnancy? Pilates, together with cardiovascular exercise is an ideal way to reach your goals. The body goes through incredible, exciting and unfamiliar changes with pregnancy. While you may feel out of control with the physical and emotional changes during or after pregnancy, Pilates is a safe and effective approach to fitness during this very important time of your life. The dramatic influence of water weight, baby weight, maternal fat stores and increased blood volume can make any pregnant woman feel bloated, irritable, tired, depressed and just not like yourself. As the baby demands attention from all the systems in the body, it is easy to feel as if your body is not your own.
The key to a successful pregnancy and postpartum recovery is balance--mental and physical. While it may seem counter-intuitive, it is important to maintain some measure of core strength to support your growing belly. One of the most common complaints during pregnancy is back pain. By creating a natural support for the belly with strong core muscles, pregnancy, delivery, and postpartum recovery can be made easier and back pain can be significantly reduced.
Many women find Pilates to be on of the most effective exercise regimes to do both during and after their pregnancy. One important benefit of Pilates for pregnancy is that Pilates is great for building core strength so that you can keep the alignment of your body in check. If your abdominals, back and pelvic floor muscles are toned and you are able to stand, sit and function in alignment (which is different for everyone), your body will support you through a more comfortable pregnancy and delivery. Pilates is also famous for helping new moms get their figures back very quickly after the baby arrives!
Premier Pilates & Yoga offers Prenatal and Postpartum Pilates private sessions as well as group classes specifically for the prenatal/postpartum client. Private sessions are tailored to meet your individual needs. Semi-Private Equipment Group sessions work as a circuit, thus utilizing all of the Classical Pilates equipment, including the Reformer, Cadillac, High, Low and Arm Chairs, Barrels, Spine Corrector, Foot Corrector, and Mat.
More Benefits of doing Prenatal and Postpartum Pilates
Strengthens the muscles of the abdominals, pelvic floor and lower back
Improves posture and Biomechanics
Increases muscular strength and flexibility and alignment to relieve pregnancy discomforts
Helps to relieve low back and wrist pain
Increases circulation throughout the body
Improves breathing
Increased Balance
Safe abdominal strengthening to decrease the diastasis recti
Helps to strengthen other muscles in preparation for infant care (arms, back legs)
Promotes increased body-awareness through proprioceptive activities
A Postpartum Pilates program will maintain and/or regain your strength, flexibility and figure within a short period after birth
Allows you to meet other pregnant women and new mothers
A Postpartum Pilates program will help you regain physical, mental and emotional strength during the early months of motherhood
Our Prenatal/Postpartum Pilates sessions will leave you uplifted, encouraged and invigorated. Your baby is welcome to attend all Post-partum Mommy & Baby group classes. We recommend that babies are at least 6 months and up to 12 months only to take the classes. Be sure to stay well hydrated, especially if you are breast feeding. We encourage you to bring your own bottle of water to class.
The key to a successful pregnancy and postpartum recovery is balance--mental and physical. While it may seem counter-intuitive, it is important to maintain some measure of core strength to support your growing belly. One of the most common complaints during pregnancy is back pain. By creating a natural support for the belly with strong core muscles, pregnancy, delivery, and postpartum recovery can be made easier and back pain can be significantly reduced.
Many women find Pilates to be on of the most effective exercise regimes to do both during and after their pregnancy. One important benefit of Pilates for pregnancy is that Pilates is great for building core strength so that you can keep the alignment of your body in check. If your abdominals, back and pelvic floor muscles are toned and you are able to stand, sit and function in alignment (which is different for everyone), your body will support you through a more comfortable pregnancy and delivery. Pilates is also famous for helping new moms get their figures back very quickly after the baby arrives!
Premier Pilates & Yoga offers Prenatal and Postpartum Pilates private sessions as well as group classes specifically for the prenatal/postpartum client. Private sessions are tailored to meet your individual needs. Semi-Private Equipment Group sessions work as a circuit, thus utilizing all of the Classical Pilates equipment, including the Reformer, Cadillac, High, Low and Arm Chairs, Barrels, Spine Corrector, Foot Corrector, and Mat.
More Benefits of doing Prenatal and Postpartum Pilates
Strengthens the muscles of the abdominals, pelvic floor and lower back
Improves posture and Biomechanics
Increases muscular strength and flexibility and alignment to relieve pregnancy discomforts
Helps to relieve low back and wrist pain
Increases circulation throughout the body
Improves breathing
Increased Balance
Safe abdominal strengthening to decrease the diastasis recti
Helps to strengthen other muscles in preparation for infant care (arms, back legs)
Promotes increased body-awareness through proprioceptive activities
A Postpartum Pilates program will maintain and/or regain your strength, flexibility and figure within a short period after birth
Allows you to meet other pregnant women and new mothers
A Postpartum Pilates program will help you regain physical, mental and emotional strength during the early months of motherhood
Our Prenatal/Postpartum Pilates sessions will leave you uplifted, encouraged and invigorated. Your baby is welcome to attend all Post-partum Mommy & Baby group classes. We recommend that babies are at least 6 months and up to 12 months only to take the classes. Be sure to stay well hydrated, especially if you are breast feeding. We encourage you to bring your own bottle of water to class.
Sunday, July 11, 2010
A STAR IS GONE: TRIBUTE TO JOSEPH PILATES' PROTEGEE, KATHY GRANT
May 27, 2010 was a sunny, hot day in New York City. Summer had finally arrived and I for one was extremely happy, as this is my favorite time of the year. The day started out as an uneventful one-- I began my usual pilates and yoga teaching schedule. However, the day did not end as uneventful as it started. May 27, 2010 was the day my dear teacher and mentor of 13 and a half years died.
I met Kathy Grant, one of Joseph Pilates' protegees, in 1997. I had already been studying with Romana Kryzanowska, another Pilates protegee, for three years. I had heard about Kathy from the many dancers I came in contact with at Romana's and was curious about her, but I was also happily embracing the authentic pilates method and figured I would meet her sooner or later. Then I got a lower back muscle strain from lifting a piece of furniture at work, and the PT I was sent to knew Kathy and recommended that I study with her. The rest is history.
Kathy was a force to be reckoned with. She was quite stern, but at the same time very compassionate, and was one of only two people ever to be certified to teach Pilates by Joseph Pilates himself. She always maintained that "Mr. Pilates" as she used to say, was 'way ahead of his time' and was a 'genius'. She believed he was the first physical therapist of his time. She was able to tap into parts of the body no other teacher could because of her perceptiveness, meticulous attention to details, eagle eye precision, and the ability to see not only what each student needed at any given time, but each student's innate ability way past what the student him/herself was able to see and/or do. The sign of a great teacher is the ability to hold the seat of the teacher, and at the same time allow the student to grow, embody, embrace and support the work on all three planes: body, mind and spirit. My Teacher and Mentor, Kathy Grant was all that and so much more. I can speak for all of her students when I say that under Kathy's guidance, we all grew in more ways than one: physically, mentally, emotionally, spiritually and also gained tremendous knowledge and wisdom of the Pilates Method in the process because of who she was and what she so generously and willingly shared with all of us as her own teacher Joseph Pilates did with her. She was truly one of a kind.
I have been extremely lucky to have met and worked with this extraordinary woman every week for so many years. Although she is no longer physically with us, she will remain in our hearts forever. I miss her terribly, but Kathy will always be with us as we, her students continue to share her work and Joseph Pilates' legacy with our own students.
I met Kathy Grant, one of Joseph Pilates' protegees, in 1997. I had already been studying with Romana Kryzanowska, another Pilates protegee, for three years. I had heard about Kathy from the many dancers I came in contact with at Romana's and was curious about her, but I was also happily embracing the authentic pilates method and figured I would meet her sooner or later. Then I got a lower back muscle strain from lifting a piece of furniture at work, and the PT I was sent to knew Kathy and recommended that I study with her. The rest is history.
Kathy was a force to be reckoned with. She was quite stern, but at the same time very compassionate, and was one of only two people ever to be certified to teach Pilates by Joseph Pilates himself. She always maintained that "Mr. Pilates" as she used to say, was 'way ahead of his time' and was a 'genius'. She believed he was the first physical therapist of his time. She was able to tap into parts of the body no other teacher could because of her perceptiveness, meticulous attention to details, eagle eye precision, and the ability to see not only what each student needed at any given time, but each student's innate ability way past what the student him/herself was able to see and/or do. The sign of a great teacher is the ability to hold the seat of the teacher, and at the same time allow the student to grow, embody, embrace and support the work on all three planes: body, mind and spirit. My Teacher and Mentor, Kathy Grant was all that and so much more. I can speak for all of her students when I say that under Kathy's guidance, we all grew in more ways than one: physically, mentally, emotionally, spiritually and also gained tremendous knowledge and wisdom of the Pilates Method in the process because of who she was and what she so generously and willingly shared with all of us as her own teacher Joseph Pilates did with her. She was truly one of a kind.
I have been extremely lucky to have met and worked with this extraordinary woman every week for so many years. Although she is no longer physically with us, she will remain in our hearts forever. I miss her terribly, but Kathy will always be with us as we, her students continue to share her work and Joseph Pilates' legacy with our own students.
Sunday, June 27, 2010
10 SIGNS OF OVERTRAINING
Training for an event, race or specific goal requires consistency, discipline and can be extremely rewarding. The harder you work, the more results you get. However, sometimes enthusiastically training too hard, too intensely and without adequate rest backfires. This is called Overtraining Syndrome. It occurs whenever you train beyond your body’s ability to recover and may lead you down the path of fatigue and decreased performance. If you notice any of the following, it may be time to take a few days off from your training:
1. Underperformance. This is usually one of the first signs of overtraining. If your normal squat weight of 150 pounds begin to feel like 350 pounds, it may be time to back off from training.
2. Pain in Muscles and Joints. You have the proper shoes for training, and are diligent about form, but all of a sudden you’re experiencing unusual pain in several muscles and joints for more than three days. If you notice that your muscles are achy and tired, allow them to recover by taking a break.
3. Difficulty Sleeping. Overtraining causes your brain to be overactive, which results in your being awake all night even though you may be physically tired.
4. Lowered Immune System. Overtraining makes you susceptible to colds and other illnesses. Additionally injuries may occur during training during this period because of a depressed Immune System.
5. Slow Recovery. If you find yourself more sore than usual after working out, take extra time off. Also, if you’re taking too long to recover between sets, take an extra day off.
6. Too Much Effort. If you feel as if you need more effort to do the same amount of work, lighten the load and make the workout shorter.
7. No Enthusiasm. You normally look forward to working out, but lately it feels more like a chore or a job. It’s time to take a step back, breathe and evaluate—working out should be fun, not dull and boring!
8. Heart Pounding. If your heart feels like its pounding when you get out of bed, it may be a sign of overtraining.
9. Increase in Resting Heart Rate. My running coach once said that if his resting heart rate was more than five beats above or below normal, he would not exercise that day. If you notice your resting heart rate is too high and this continues over time, you may be overtraining. Track yours by having your heart rate monitor by your bed, so you can check it the minute you wake up.
10. Heavy Legs. If your legs feel like they’ve turned into concrete, it’s time to rest.
People experience overtraining differently because every body is different. If you experience many of the signs listed above, it may be a good idea to go to you doctor to find out for sure. Drinking lots of water, reducing your exercise regimen and adequate rest will go a long way to ensuring your recovery from this ‘pain in the butt’ (pun intended)
1. Underperformance. This is usually one of the first signs of overtraining. If your normal squat weight of 150 pounds begin to feel like 350 pounds, it may be time to back off from training.
2. Pain in Muscles and Joints. You have the proper shoes for training, and are diligent about form, but all of a sudden you’re experiencing unusual pain in several muscles and joints for more than three days. If you notice that your muscles are achy and tired, allow them to recover by taking a break.
3. Difficulty Sleeping. Overtraining causes your brain to be overactive, which results in your being awake all night even though you may be physically tired.
4. Lowered Immune System. Overtraining makes you susceptible to colds and other illnesses. Additionally injuries may occur during training during this period because of a depressed Immune System.
5. Slow Recovery. If you find yourself more sore than usual after working out, take extra time off. Also, if you’re taking too long to recover between sets, take an extra day off.
6. Too Much Effort. If you feel as if you need more effort to do the same amount of work, lighten the load and make the workout shorter.
7. No Enthusiasm. You normally look forward to working out, but lately it feels more like a chore or a job. It’s time to take a step back, breathe and evaluate—working out should be fun, not dull and boring!
8. Heart Pounding. If your heart feels like its pounding when you get out of bed, it may be a sign of overtraining.
9. Increase in Resting Heart Rate. My running coach once said that if his resting heart rate was more than five beats above or below normal, he would not exercise that day. If you notice your resting heart rate is too high and this continues over time, you may be overtraining. Track yours by having your heart rate monitor by your bed, so you can check it the minute you wake up.
10. Heavy Legs. If your legs feel like they’ve turned into concrete, it’s time to rest.
People experience overtraining differently because every body is different. If you experience many of the signs listed above, it may be a good idea to go to you doctor to find out for sure. Drinking lots of water, reducing your exercise regimen and adequate rest will go a long way to ensuring your recovery from this ‘pain in the butt’ (pun intended)
Monday, April 12, 2010
Pilates for Cyclists 6-week workshop; Yoga for Athletes 6-week workshop
Are you training for an event and need to increase your speed, become more flexible, increase core strength, reduce muscle pain and stiffness, realign, tone and balance your entire body?
Supercharge your Ride. Be more efficient on your Bike. Run longer and easier. Prevent injuries. Attend one of our two 6-week workshops specifically for Runners and Cyclists. Led by 2nd Generation Pilates Instructor and Certified Yoga Instructor/Yoga Therapist Adriene Ingalls, who is herself a NYC Marathoner and Competitive Cyclist you will be able to race more efficiently this season. Sign up now!
What: Yoga for Athletes 6-week Workshop
Pilates & Cyclists 6-week Workshop
Where: Premier Pilates & Yoga
200 North Avenue; Suite 6
New Rochelle, NY 10801
914-235-1250
www.premierpilatesny.com
When: Pilates for Cyclists: Thusdays 6:15 - 7:15pm
Yoga for Athletes: Tuesdays 8:30-9:30pm
Dates: Classes start April 27, 2010 and end June 1, 2010
Cost: $150
Register: 914-235-1250 or e-mail info@premierpilatesny.com
Supercharge your Ride. Be more efficient on your Bike. Run longer and easier. Prevent injuries. Attend one of our two 6-week workshops specifically for Runners and Cyclists. Led by 2nd Generation Pilates Instructor and Certified Yoga Instructor/Yoga Therapist Adriene Ingalls, who is herself a NYC Marathoner and Competitive Cyclist you will be able to race more efficiently this season. Sign up now!
What: Yoga for Athletes 6-week Workshop
Pilates & Cyclists 6-week Workshop
Where: Premier Pilates & Yoga
200 North Avenue; Suite 6
New Rochelle, NY 10801
914-235-1250
www.premierpilatesny.com
When: Pilates for Cyclists: Thusdays 6:15 - 7:15pm
Yoga for Athletes: Tuesdays 8:30-9:30pm
Dates: Classes start April 27, 2010 and end June 1, 2010
Cost: $150
Register: 914-235-1250 or e-mail info@premierpilatesny.com
Monday, February 1, 2010
Couples Partner Yoga & Thai Yoga Workshop with Adriene Ingalls
Begin your special day with this fun and energizing workshop by exploring Partner Yoga and Thai Yoga Massage with someone special. Postures are done together working with balance, support, trust, alignment, strength and flexibility. In this special workshop for lovers, friends and yoga buddies, you will move playfully through partner asana, connect energetically through the breath and deepen your practice with meditation. We will also trust & support each other with gentle inversions & relax one another with luscious stress-relieving techniques from Thai Yoga Bodywork. Easily open your practice by relying on the support of your partner as we cultivate trust, strength and flexibility while working as a team. No experience necessary to attend—All Levels Welcome! Pre-registration required.
Sunday, February 14th, 2010
Time: 11:30 am – 1:30pm; Price: $70/couple
Pre-registration is required. To Register: Call 914-235-1250
Begin your special day with this fun and energizing workshop by exploring Partner Yoga and Thai Yoga Massage with someone special. Postures are done together working with balance, support, trust, alignment, strength and flexibility. In this special workshop for lovers, friends and yoga buddies, you will move playfully through partner asana, connect energetically through the breath and deepen your practice with meditation. We will also trust & support each other with gentle inversions & relax one another with luscious stress-relieving techniques from Thai Yoga Bodywork. Easily open your practice by relying on the support of your partner as we cultivate trust, strength and flexibility while working as a team. No experience necessary to attend—All Levels Welcome! Pre-registration required.
Sunday, February 14th, 2010
Time: 11:30 am – 1:30pm; Price: $70/couple
Pre-registration is required. To Register: Call 914-235-1250
Valentine's Day Pilates Class
Pilates for Two with Adriene Ingalls
Bring a friend, partner, buddy or lover to this special Pilates Circuit Class on Valentine's Day. In this classical pilates class, we will also incorporate partner pilates exercises and have fun building strength and flexbility, relieving stress and focusing on the six pilates principles. Deepen your practice with fun pilates toys like the magic circle, theraband and balls. No Experience necessary to attend—all levels welcome. Pre-registration required.
Day: Sunday, February 14th, 2010
Time: 9:30 am – 10:30pm; Price: $60/couple
Pre-registration is required. To Register: Call 914-235-1250
Bring a friend, partner, buddy or lover to this special Pilates Circuit Class on Valentine's Day. In this classical pilates class, we will also incorporate partner pilates exercises and have fun building strength and flexbility, relieving stress and focusing on the six pilates principles. Deepen your practice with fun pilates toys like the magic circle, theraband and balls. No Experience necessary to attend—all levels welcome. Pre-registration required.
Day: Sunday, February 14th, 2010
Time: 9:30 am – 10:30pm; Price: $60/couple
Pre-registration is required. To Register: Call 914-235-1250
Friday, January 15, 2010
New Years Resolutions
It is now the middle of January, and my New Year's Resolutions have not even begun. This year was the year of doing more cardio; This year I was going to compete in a Fitness Competition; This year was the year to do all manner of things. What happened? Life happened. Thanksgiving, Christmas and New Year's Eve all blurred into one as I continued to run two studios, go to school, prepare to teach several workshops and practice for upcoming piano recitals. Who has the time to go to the health club and run on a treadmill for hours on end? I'm lucky I can actually get in one pilates and one yoga session every day as it is!
But seriously, does this sound familiar--having the hopes and aspirations but not the time? Well, there is a solution, I've found, after all. I buckled down and wrote out my entire schedule for next week, as I always do every week on Friday mornings, but this time, I scheduled in my health club sessions as part of my appointments for the entire week. I'm always there for clients, why not schedule myself as a client and be present for that as well? So far it has worked. I actually got on the treadmill at 7am this morning for my cardio session--it's been a while since I saw that treadmill! I got so excited about it that I wrote out my cardio schedule for the next month and a half to make sure I did not miss a session or schedule anyone or anything at those times. Now why did I not think of this before? Too busy running around I guess.
The moral of this story? Stop procrastinating and just like the Nike commercial says: "Just Do It." This way I can have my cake and eat it too--work and play combined. Stay tuned: I'll keep you all posted as to the results of this new endeavor.
Until then, Just Do It -- one day at a time.
Namaste.
But seriously, does this sound familiar--having the hopes and aspirations but not the time? Well, there is a solution, I've found, after all. I buckled down and wrote out my entire schedule for next week, as I always do every week on Friday mornings, but this time, I scheduled in my health club sessions as part of my appointments for the entire week. I'm always there for clients, why not schedule myself as a client and be present for that as well? So far it has worked. I actually got on the treadmill at 7am this morning for my cardio session--it's been a while since I saw that treadmill! I got so excited about it that I wrote out my cardio schedule for the next month and a half to make sure I did not miss a session or schedule anyone or anything at those times. Now why did I not think of this before? Too busy running around I guess.
The moral of this story? Stop procrastinating and just like the Nike commercial says: "Just Do It." This way I can have my cake and eat it too--work and play combined. Stay tuned: I'll keep you all posted as to the results of this new endeavor.
Until then, Just Do It -- one day at a time.
Namaste.
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