Tag Archives: Pilates

Pilates: The Secret to an Amazing Body

06 Monday Jun 2011

Posted by in Exercising, Pilates

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What do Drew Barrymore, Elizabeth Berkeley, Minnie Driver, Daisy Fuentes, Jasmine Guy, Jewel, Melanie Griffith, Meg Ryan, Sharon Stone, Marisa Tomei, Courtney Thorne-Smith, Dita Von Tees, Sarah Jessica Parker, Susan Lucci and Oprah Winfrey have in common with each other and 11 million people? They practice pilates, a mind-and-body approach of exercise system that was originally developed in Germany by a man named Joseph Pilates in the early 20th century. This form of popular exercise focuses primary on the core group muscles, toning and shaping the abdomen, legs, upper body and buttocks.

The perks of pilates are plentiful, including: longer, leaner muscles; improved postural problems; increased core strength, stability and peripheral mobility; better balance, strength and flexibility; ease on joints; improved performance in sports; heightened body awareness and enhanced coordination and circulation. Additional benefits include: flattened abs, improved posture, reduced back pain and injury prevention. An added bonus, it’s portable and can be customized to suit everyone from rehab patients to elite athletes.

Pilates was developed in Germany by Joseph Pilates in the early 20th century. In some respects, pilates is like yoga. The similarities include both are practiced on a mat, use mind-body type methods of movement and both emphasize deep breathing with smooth, long movements that enhance the mind-body experience. But while yoga moves from one static posture to the next, pilates flows through a series of movements with a focus on more resistance. There are also more preparatory exercises in pilates than yoga and modifications cater to many different body types and abilities with pilates, making it more applicable to everyday life.

While there are many follow-up forms to the original pilates, the following are the four major types that are practiced most.

Fletcher Pilates – This technique was developed by Ron Fletcher, a true master of movement who, after developing knee problems, sought treatment from Joseph Pilates. It was then that Fletcher became interested in the study of contrology and studied under both Joseph and Clara Pilates for over 20 years. Fletcher developed his own style of pilates, expanding on the breath work that Joseph Pilates encouraged, he developed structured breathing patterns that he calls percussive breathing. He also incorporated his modern dance background in combination with his training the pilates to further develop the body, mind, breath, spirit connection. While staying true to pilates’ origins, Fletcher also introduced innovative floor work, towel work and breathing techniques, creating an even more comprehensive movement experience.

Power Pilates – Power Pilates focuses on building strong muscles without needing to be flexible. It was developed in the early 1980’s by three master pilates teachers, Susan Moran, Bob Liekens and Phoebe Higgins, and chiropractor Dr. Howard Sichel. Suitable for all levels of fitness, this form of pilates is comprised of low impact exercise and usually requires the use of different pieces of equipment found in a pilates studo to properly perform its moves. To achieve maximum results, it is recommended that 12 to 36 hours worth of classes are taken every week.

Stott Pilates – Stott Pilates arose 20 years ago from an intense study of human anatomy and has been refined over the years to include the modern principles of exercise science and rehabilitation. Created by Moira and Lindsay G. Merrithew and a team of physical therapists, sports medicine and fitness professionals, it uses both traditional techniques and modern science to attempt to bring more healing power into exercise, especially with the spine. Performed on a mat or on reformer equipment, Stott Pilate’s primary concentrates on breathing, core conditioning and body awareness. It strengthens and tones your body without creating a bulky appearance or adding too much pressure to your joints. So popular and effective, this form of pilates is used by rehab and prenatal clients, athletes and celebrities.

Winsor Pilates – This is the form of pilates I practice. It is one of the more well-known styles, combining the traditional pilates concepts with body-sculpting movements. It was founded by Mari Winsor, a dancer, teacher, author and the foremost pilates instructor in the world. Developed over 20 years ago through intense training with Romana Kryzanowska (a pilates expert who trained with Joseph Pilates and took over his studio), the unique combination of controlled movements shapes and sculpts long, lean muscles. Countless of highly-visible bodies of musicians, professional athletes and celebrities train with Winsor in her Los Angeles studios to tone and strengthen their bodies. She also has a national following. Winsor has co-written three books on pilates, contributes to countless magazines and has sold more than 29 million DVDs on her pilates workouts.

Pilates exercises are an excellent way to stay fit. If the exercise routine is new to you, you are about to discover an exceptional fitness routine with the power to transform your body for the better. It is neither too expensive to learn, nor too labor intensive yet it is very effective. And it is one of those forms of exercises that anyone can reap its benefits, can practice daily and carry out into your longevity with very satisfying results.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Young – Part 2

21 Monday Feb 2011

Posted by in Anti-Aging, Cardio, Cycling, Diet, Exercising, Fitness Classes, Swimming, Weight Training

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In Part 1 of “My Secrets to Aging Young,” I discussed some of my own secrets of how I stay fit and look young-looking and shared my cardio and ab routines. Slowing down the aging process can definitely be achieved with a commitment to fitness and wellness. Documented studies have shown that people who are in good fitness shape are able to delay the signs of natural aging, including the decrease in physical resistance and muscular mass, flexibility and slower metabolism. In Part 2, I am going to continue sharing some of my secrets to anti-aging; what I do for weight training, fitness classes, swimming, and cycling.

Weight Training. I typically start my weight training with the circuit, which provides a total body strength and aerobic workout. There are an assortment of pieces I often utilize, based on what is available at the facility I am using, and usually a minimum of seven machines. I usually start with lat mid rows, working my back, followed by vertical press machine to improve my chest muscles. I also use the hip adductor and abductor machines for my inner and outer thighs and will other circuit machines to work my triceps, biceps, abs, gluts and legs. I then move on to a free weight workout with dumbbells for my upper body. My weights range from 25-10 pounds, depending on the exercises, and include presses, flys, extensions and kickbacks.

Fitness Classes. I have taken an assortment of fitness classes over the years, and now currently partake in four classes regularly and, when my schedule permits, two additional. On Saturdays and Sundays, I’m in the gym three hours each day. Saturdays I run my long run, complete a circuit training rotation, lift free weights, perform abs, then wrap up with an one hour Lift It Class that works all my major muscle groups using a variety of equipment chosen by the instructor. Sundays, I run five miles, perform abs then take a one hour Yoga Strength Class for strength training followed by one hour Boot Camp Class of intense lifting techniques. I additionally try to make two other Yoga Strength Classes during the week. When my calendar allows, I attend Pilates Classes for core strengthening and take Zumb Classes, a fast-paced dance workout that firms and tones. On the days I can’t make the Pilates classes at the gym, I get the exercises in at home by following a DVD.

 

Swimming . On average, I only manage to get in two to three swim workouts in a week. I typically swim at the crack of dawn or late in the evening. With goggles, cap and one ear plug in my left ear, I swim a minimum of 30 laps (60 lengths) nonstop. I mainly swim freestyle, but sometimes will add the breast, side and back strokes to work other muscles. I frequently use swim paddles to strengthen my stoke mechanics , a kickboard to work my legs and a pull buoy to push my upper body. If it weren’t’ for the fact that my legs build out when I use training fins, I would definitely use them regularly as I love the speed I gain through the water.Whentraining for an upcoming triathlon, I will perform a lot of sprint work in the water to simulate what I will be doing in the first leg of a sprint tri.

Cycling. While I could easily ride every day, I have restricted this workout to once a week. Like the step aerobics classes I use to take and swimming with fins, this workout also increases my leg size.  I typically ride hard just for 30 minutes, either inside on a stationary or outside on one of my three bikes.

By now you are probably think that I never sleep and live for the gym. Well, I must admit I do love to work out as it seems like playing to me, and I love the endorphins that kick in when I have a long, thorough workout. In my final installment of “My Secrets to Aging Young,” I will lastly divulge what I do for my daily diet, skincare and sleep, other important areas to anti-aging that shouldn’t be overlooked.

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Well – Part 1

14 Monday Feb 2011

Posted by in Abdominal Muscles, Anti-Aging, Cardio, Exercising, Fitness Classes, Health and Wellness, Running

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Yesterday was my birthday; I turned 40-something. I wasn’t ashamed to admit my age to those around me since I very easily look 10 years younger. Whenever I tell my age, all respond, “Noooo! Really?” in total disbelief, which of course puts a grin on my face as it would anyone hearing those words.

In celebration of my special day, I took myself shopping to some of my favorite clothing stores. I easily slipped into my standard XS or size 0. While changing in the dressing room, I smiled to myself and felt very blessed as my body still looks only 25 with its firmness and sleekness.

At 5’4″, I weigh 100-105 pounds. I am very tone and still very solid with just the right amount of muscle definition; not to the point I look like a body builder, but to the point one can tell I go to the gym regularly. No belly fat. No saddle bags. No double chin.

My facial skin shows no wrinkles, only a hairline which no one else notices but me. My Italian olive skin keeps a year round slight tan while my dark chocolate brown hair falls past my sculpted shoulders. And to top off my younger-than-my-age look, I dress the latest fashions and keep my hair cut to current trends.

So how do I do it? Besides dressing the part, how do I stay so young and fit looking? What are some of my secrets that have defied the aging process? What is my regimen like to achieve such lasting results?

Well, there’s a lot that goes into it how I have evolved to where I am today. All has been a way of life for me from the very beginning, with my parents’ own healthy ways, and have continued to develop throughout my life. I fell in love with sports and fitness at a very young age, so working out is like playing to me. I have never smoked, rarely drink alcohol and always pay attention to health in the news. I also maintain a balanced lifestyle of work, family and fun with as little stress as possible.

My Schedule. I am Type A and have an enormously high energy and endurance levels as anyone close to me can vouch. I am ambitious, driven and determined; the Energizer Bunny without any given caffeine. Here’s a quick rundown of what I do weekly to stay fit. I run six days, lift three to four, abs six to seven days, yoga one to three times a week, Pilates three times, cycling once, swimming one to three times, and finally boot camp and lift-it classes once a week each. Yes, that’s all in one week. Yes, I do have a full-time job and thensome. Maintaining my workout regimen is a priority for me. I love doing it and I love the payoffs.

 

Running. This is my number one, must do workout activity. If I just have 30 minutes to workout, this is how I will spend it. Depending on my availability and if I’m on a treadmill versus outside, I run 4-5 miles a day, six days a week. If I am training for an event like I am now, then one of the days I will reserve for a long run and run a higher mileage based on my planned out schedule. I prefer to run outside as I enjoy the fresh air and scenery and like the end results I see on my body better. I do believe running outdoors versus on a treadmill are two different types of running (like swimming in a pool versus the ocean) and exert certain leg muscles differently.

 

Abs. I love working my abs and do so almost daily. I start out with a warm up, 100 crunches on a fitness ball followed by 25 sit-sups with a six pound medicine ball, twisting my torso side-to-side when I’m in the almost upright position. Next, 300 straight on crunches with my legs at three varying angles to catch the three areas of my abs. Then 200 crunches on the ground with my lower torso turned 90 degrees left, then another 200 twisted right. This is followed by 300 sit-ups with bent knees and hands behind my head. In between each 100, I do 25 reps of hand reaches. I wrap up with three sets of toe-to-toe beats while still on my back, then I flip over for planks. Remember, good form is very key and pulling your belly button to your spine at all times is a must or else you will build out.

 

Check back next week when I continue to share how I stay fit and young looking. I’ll discuss what I do for weight training, fitness classes, swimming, cycling, diet, skincare and sleep.

Be Fit. Be Strong. Be Well.
Adriana