START A HEALTHY LIFESTYLE BEFORE THE WEDDING

“4 days left to the wedding, and I owe it Bridal Bootcamp.  I feel my best for my wedding day,” quoted by my best friend, Julie who loves Bridal Bootcamp.  Julie, like so many brides-to-be, can relate.  Who doesn’t want to feel their best on the most important day, your wedding day?

Being fit, according to science, will lead to living a healthy lifestyle.  The more fit, the healthy we eat and the less stress we have, ultimately leads to a leading a healthy lifestyle.  As a new couple, the best start is a healthy start.

Managing Stress before Your Wedding Day

Finding a way to handle your stress becomes our first task.  Everyone has stress! It’s how we cope with it that matters.  Cardio exercise is one of the best methods to increase your endorphins.  Increased endorphins will make you happy and reduce your stress levels.  Breathing techniques will calm your heart rate down.  One of my favorite breathing techniques: inhaling for 5 seconds and exhaling for 8 seconds. This is one great way to manage your stress.

One of my favorite mindfulness activities is to be fully present.  For example, while walking, I am focused on every footstep, the length of my stride, and the sound of my breath.  If I lose track and my mind starts to wander, I come back to my breath.  Trying to be present while doing anything, i.e., washing dishes, making dinner, eating dinner, having sex, takes practice.      Learning breathing techniques, they are about 500 breath patterns exist; you can stay focused and stress-less on your wedding day too.

Fitness

Regular workouts can keep you stress-less too.  Feeling good inside and out makes a complete difference in your self-esteem.  Your confidence and energy levels will soar!  Keeping the body healthy will increase your self-awareness.  Improving your strength and flexibility will increase your balance, stability, and control.  If you are an Athlete, you will become a stronger athlete. Doing activities can be a great bonding experience.  Some activities include running, cycling, hiking, swimming, skiing, tennis, golf, and kayaking.  Athletes Who Use Pilates

Bridal Bootcamp Classes

We offer private and small group training.  Contact info@thepilatesroomnh.com or call 603-817-4829

Beach Yoga in Jenness Beach, NH

• Pilates, mat or Reformer
• Beach Yoga
• Hatha Yoga
• Power Yoga
• Body Resistance Training with props
• Meditation and Mindfulness
• Couples Partner Yoga

Live Healthy and Fit Together After Your Wedding Day

Cooking together can be a bonding activity!  A kitchen is a place to socialize with your family and friends, an outlet for creativity, and a place to cook healthy meals.   During your Healthy lifestyle session, we can discuss a range of topics.  These topics will include healthy recipes, cooking tips, buying healthy foods, maintaining a fitness regime, and tips on staying mindful throughout your day.  Couples partner yoga can rejuvenate your body and mind connection.  For more information, please email michele@thepilatesroomnh.com or call 603-817-4829

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Pilates Exercise to Eliminate Sacroiliac Joint Pain

PILATES EXERCISES TO ELIMINATE SACROILIAC JOINT PAIN

The Sacroiliac joint, known as the SI Joint, supports the movement and transmits forces between the spine, pelvic floor, and hip joint. Many muscles attach to these bones and can influence SI joint biomechanics and stability.  These muscles include the abdominals, spine extensors, gluteal muscles, hip rotators, pelvic floor and latissimus dorsi muscles.

SI Joint Pain

Have you experienced unexplained lower back pain?  Lower back pain affects 80% of the population, and most people will seek treatment of some kind.  Lower back pain may or may not be accompanied by radiating pain down the outside of the leg toward the knee.  Usually, one finds the lower back pain and leg pain on one side, either the right or the left.  This type of pain is referred to as SI joint pain or Sacroiliac joint pain.

Another way to treat SI joint pain is to stretch and strengthen the muscles surrounding this joint.  Since the sacroiliac joint does not pivot; the job of this joint is to stabilize the pelvic floor and hips.  Once the torso moves into a twist, keep the hip bones supported.  Neutralize the pelvic muscles will allow the body to twist from the waistline and use the obliques.

I would describe the pain as a dull or tired ache, which is only present some of the time.  If twisting or forward bending is painful, the SI joint could be dysfunctional.  One day during an intense spin class, I decided to increase the intensity on my bike, adding a few gears to the maximum level.  I felt a “pop” in my left lower back which did not hurt at the time.  However, later that day, my lower Back felt a dull, tired ache.  I had to apply ice to that area for the next four days.

These are a few other reasons sacroiliac joint pain may occur.  Walking is a prime example of how the hip joint alternately moves forward and backward with each step.  Every increase in hip width causes an increased torque across the SI joint.  Women are more likely than men to incur SI joint due to Hip anatomy.  Pregnancy can stretch a female’s hip and pelvic floor muscles and may lead to SI joint pain.  If one leg is longer than the other, this can shorten the stride on one side which makes it difficult to immobilize the SI joint.

*If you are experiencing lower back or leg pain, please consult your doctor before beginning any exercise program.

Pilates mat exercises

Several Pilates mat exercises improve hip stabilization and keeping the pelvic floor neutral.  Pilates will also increase both the strength and flexibility of your abdominal muscles, obliques, hips and gluteal muscles.  There is no impact on the joints in the body.  The following are three Pilates mat exercise to do at home:

**A few tips before you start, create a breath pattern with long inhales and deep exhales, move slowly and in control and keep your abdominals engaged throughout the exercise.

1. Side Leg Lifts

Start lying on your side with your back against a wall, legs are straight.  Once your hips are stacked, flex your foot while raising your leg.  Only lift as high as a few inches, keeping your focus on stabilizing your Hip bones and extending thru your heel.  Pause two seconds, then slowly lower down.  Repeat ten times on each side.

2. Knee to Chest

Start seated on your mat with knees bent and feet flat.  Take a deep inhale and slowly exhaling, start to roll back with your lower abdominals engaged.  Scoop your navel to the spine in a ‘C’ curve.  Roll halfway down, resting on your elbows.  Lift both feet off the floor, to a tabletop or knees over hips.  Begin by tapping one foot toward the mat, and slowly return.  Alternate legs, and repeat ten times on each side.

3. Bridging on a ball

You will need a 65cm inflatable stability ball.  Lie on your back and rest your heels on the top of the ball.  Keeping feet flexed, lift your hips up so that your hip joints are in a parallel line.  Begin by extending your legs to straight and then rebending to your bridge position.  Repeat ten times.  Keeping your hips lifted the whole time,  move slowly and continue to breathe.

Keeping a neutral pelvic floor allows me to spin at a higher intensity without any back pain.   If you experience lower back pain, please contact The Pilates Room at 603-817-4829 to schedule a free consultation.

Do you suffer from Pelvic Floor Dysfunction?

For more information, please visit our page Pelvic Floor Dysfunction; what is it?

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ATHLETES WHO USE PILATES

The first clients of Joseph Pilates and his wife Clara were dancers who studied at their studio in New York during the 1920s and 1930s.  Today, athletes who use this method include runners, swimmers, skiers, tennis players, and cyclists. However, anyone can use the exercises to add core strength and flexibility, as well as increased mobility in the spine, hips, and shoulders.

Benefits

Pilates looks deceptively easy.  The exercises focus on a range of motion rather than resistance.  This means that the entire body is working smaller, intrinsic muscles in each exercise.   A client will increase strength in these smaller muscles that are close to the bone.  Another benefit includes the extension of the spine which increases flexibility.

Joseph Pilates created his system of exercises for wounded veterans.  He attached springs to their bedposts to offer resistance training while moving through a range of motion; this is similar to the concept of Reformers.  Pilates can be done on the mat, or on equipment such as the Reformer, Cadillac, Barrel, Wunda Chair, and Ped-O-Pull.

A certified instructor and athlete, I began using the system in 1997 and noticed an increase in my running speeds and less pain in my joints.  One year later I came across the finish line in first place!  Pilates became my streamlined practice, and I stopped going to the gym.  Whether you are a beginner or an athlete who has been training for years, there is a level for you. According to NFL defensive back Johnson Bademosi, quoted in Men’s Fitness:

“It’s hard to prepare for what’s needed on the field by just lifting weights.  Pilates challenges you with really unfamiliar movements.”

Schaerlaeckens, Leander (2018, March). 5 power Pilates moves to make you a better athlete. Men’s Fitness. Retrieved from https://www.mensfitness.com/weight-loss/burn-fat-fast/5-power-pilates-moves-make-you-better-athlete

Pilates and golf

Golfers will notice a better swing in their game.  We focus on rotation of the spine and exercises that increase strength, flexibility, and range of motion of the upper back, shoulders, and hips.  Exercises include the 100, a 10 cycle breathing exercise that builds core strength.  Kneeling bicycle, side overs, and single leg circles are examples of other exercises to help your golf game.

Pilates helps to tone muscles rather than shorten them.  This makes it unique to other strength training methods that use weight-bearing exercises which overload the muscle and shorten it.   Bademosi, among other athletes, uses the system to increase his range of motion, and lengthen muscles through extension, rather than shortening them.  Each exercise uses core strength so everyone can improve their game with stronger abdominal muscles.

Other benefits include improved coordination, balance, muscular control, better posture, reduced joint pain, and faster recovery time.  A growing number of athletes are finding Pilates a benefit to their daily routines. Call us today The Pilates Room, Portsmouth, NH  at (603) 817-4829 to schedule your free consultation.

http://thepilatesroomnh.com/athletes-pilates/

BEACH YOGA IS SIMPLY BLISSFUL!

Beach Yoga is booking groups now for 2018/2019 (June-Oct), weather permissible.  Perfect for bachelorette parties, corporate gatherings. or any other small-mid size group.  Contact michele@thepilatesroomnh.com or Facebook message at https://www.facebook.com/Seacoast-Outdoor-Yoga-111315678929603/

Beach Yoga allows us to “let go.”  This is one of the most important reasons to practice yoga. Letting go of any emotional, physical, or mental tension that does not serve you.  Beach Yoga allows our senses to be captivated by the sensations found on the beach…smell of the salty air, sound of the waves crashing onto the beach, the sun on our shoulders and the ocean breeze’s cooling effect, toes in the sand, the list goes on.  Beach Yoga is exactly what your group needs to find zen before your big day.  There is no better place to practice Yoga, except on the beach.  Every Beach Yoga practice is tailored to suit your needs and will accompany any level.Y

Yoga at the beach is the highlight of the summer.  Located near beaches in and near Portsmouth, Rye and Hampton, New Hampshire, this area has become a popular spot for wedding destinations, corporate gatherings, and other outdoor gatherings.  After finishing one practice, your mind and body will feel refreshed and rejuvenated.  We all need a mini mind vacation, from time to time.

A few suggestions are to bring a towel (or old mat), a water bottle and your breath.  We will focus on breathing and practice asanas, or postures, with attention to alignment.  Beach yoga is for all levels and modifications can be made for all postures.  Before you begin any yoga practice, please consult with your doctor or family physician.  Remember to stay hydrated throughout the day and bring water with you.  I look forward to seeing you on the beach.  Namaste, Michele

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Pilates for Scoliosis

Pilates for Scoliosis are targeted exercises that help to improve the lives of those living with scoliosis.  I would to like to acknowledge having worked with Karen Clippinger, M.S.P.E., who taught the formatted Pilates exercises to help those with scoliosis. The Pilates Room is proud to offer a Pilates for Scoliosis program in addition to building healthy working relationships to those who become clients.

Scoliosis is defined as a bone condition involving an abnormal sideways curvature of the spine.  About 2% of the U.S. is inflicted by scoliosis. Whereas, females have an higher index and experience greater severity than males.

There are two types, discussed here.  Nonstructural scoliosis can improve with specific treatment.  The second type, known as structural may be present at birth, and caused by genetics, trauma, or neuro-muscular conditions (abnormal muscles or nerves).

Pilates exercises are chosen to strengthen intrinsic muscles and increase flexibility.  Lateral flexion is seen in some of these exercises and will increase symmetry and balance to the thoracic spine.  Working through range or motion and specific upper back exercises increase mobility of the upper to mid back, or thoracic spine.  Lumbar and Pelvic exercises, such as the Bridge, or Single Leg Stretch will increase the strength and mobility of the abdominal or other related lumbar and pelvic muscles.  The two regions of the spine discussed, thoracic and lumbar, are areas to focus for those with scoliosis.

The Pilates Reformer and other equipment like the Cadillac, Wunda Chair and Barrel uses resistance training and some weight bearing techniques to perform all of the exercises.  Your joints are not impacted like in most other strength training practices.  During your first consultation, we would discuss a client history and discuss your questions.  Please consult your doctor before beginning any exercise routine.  For more information or to book an appointment, your first consultation is free, please call 603-817-4829 or email info@thepilatesroomnh.com

Author: Michele McCauley, The Pilates Room www.thepilateroomnh.com

Date: March 13, 2018

Narrative: Karen Clippinger, M.S.P.E.  http://www.karenclippinger.com/

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