Congratulations!

Real Men Do Pilates! That is for sure. Mike Halter and Greg Cameron both joined the Hundred Club at Boston Street!

Greg has been coming to BSP since the very beginning, and is currently a "member" of the Advanced Reformer Class. Greg is so devoted to Pilates, that he used to come to class from 9-10 pm!

Mike comes two times a week, usually in EARLY morning! One day a week, Mike also attends a Reformer Class. He no longer has back pain that used to severely bother him as a result of his job.

Both men are the ONLY men in their Reformer Classes! I know all the ladies (and trainers) enjoy having a male in the class....but sometimes we get a little carried away with "teasing". So Greg and Mike, thanks for putting up with us girls!

Let us know what size shirt you would like, and we will put the order in!

Congratulations and Thank You for being such great, fun clients!

So.... What Should I Be Thinking About?

Pilates is not like any other mindless workout. During each session, you should be focusing on the Pilates Fundamentals.

What are the Fundamentals?

Concentration - That all-important mind-body connection. Conscious control of movement enhances body awareness. Basically... think about your body as you go through the movements.

Control/Precision - It's not about intensity or multiple "reps," it's more about proper form for safe, effective results. Twenty "reps" aren't needed, if you do your movements with precision.

Centering - A mental focus within the body calms the spirit. A particular focus on the torse (abs, pelvic girdle, lower back, gluts), as develops a strong core and enables the rest of the body to function efficiently. All action initiates from the trunk and flows outwards to the extremities.

Stabilizing - Before you move you have to be still. Makes for a safe starting place for mobility.

Breathing - Deep, coordinated, conscious diaphragmatic patterns of inhales and exhales initiate movement, help activate deep muscles and keep you focused. BREATHE!!

Alignment - Proper alignment is key to good posture. You'll be aware of the position of your head and neck on the spine and pelvis, right down through the legs and toes. Teach your body to recognize good posture.

Fluidity - Smooth, continuous motion rather than jarring repetitions. Pilates has a grace and elegance to it.

Integration - Several different muscle groups are engaged simultaneously to control and support movement. All principles come together, making for a mind-body workout.

HEALTHY Asian BBQ Chicken

Ingredients:
6 chicken breasts
1 piece of ginger (1 inch) grated
4 garlic cloves, chopped
1/4 cup Hoisin sauce
1 Tbsp. sesame oil
1 Tbsp. crunchy peanut butter
1 scallion, minced
1 Tbsp. sesame seeds

Instructions:
Turn the grill on high.

Place chicken in a large bowl and pour in remaining ingredients. Roll chicken in the mixture until fully coated and all ingredients are mixed well. If you have time, cover with plastic wrap and let marinate in fridge.

Grill chicken until no longer pink. Serve on mixed greens, rolled up in a wrap, OR refridgerate and use for sandwiches or salads during the week.

Nutrition Per Serving:

Calories: 202
Total Fat: 6 g
Saturated Fat: 1 g
Sodium: 451 mg.
Total Carb.: 8 g
Fiber: 1 g
Sugars: 4 g
Protein: 28 g

Exercise beats calcium as a bone booster

Both working out and eating calcium-rich dairy foods are good for your bones, but here's a suprise: A new study out of Finland suggests that exercise gives premenopausal women a bigger bone boost than calcium does. Pumping iron, doing Pilates, or getting in the gym to do your favorite activity can actually help increase bone mass and strength, the researchers say; calcium just helps slow the loss of bone mass as you age. The moral of the story: Loading up on calcium won't compensate for a weekend on the couch. You have to move those bones.

Health, September 2008, pg. 16

Sciatica...we continue....

So maybe you have sciatica or know someone who does. There are physical habits you can change to alleviate sciatica pain. As you sit here right now, reading this blog, take note of your body.

What position are your legs in? Are they crossed?
What parts of each foot are on the ground, and what parts are not?
Where is your back in relation to the back of the chair, is it against the chair or are you leaning forward?
Where is your chin, is it jutting forward?
Are you shoulders hunched forward?

You must look at your whole body position and daily habits when trying to rid yourself of sciatica. An in depth look at proper ways of sitting at your computer are really to find a reference point. But for now, really look at yourself. For sciatica, stop crossing your legs. Instead, place both feet flat on the floor, hip width apart, with the whole sole of the foot on the floor. You'll have to learn to use your core to hold you up in a seated position. Time for a mini Pilates class at your desk!

Here is a quick fix for sciatica pain. When you drive, make sure you don't have your wallet in your back pocket.

Get up and walk around as normal as possible. Stop and look down at your feet. Is one foot angled outward or stepped wider more than the other? Is that the foot of the sciatic leg? Moving around your day with a constant, excessive external rotation of the leg can cause Piriformis syndrome. (Piriformis syndrome is a neuromuscular disorder that occurs when the sciatic nerve is compressed or otherwise irritated by the piriformis muscle. This causes pain, tingling and numbness in the buttocks and along the course of the sciatic nerve. The syndrome may result from anatomical variations in the muscle-nerve relationship, or from overuse or strain. (Ref. Wikipedia)) If you exercise, like running or working out on the elliptical machine, with a rotated leg, your pain will increase. Paying attention to your leg position can diminish sciatica pain.

To cause the least amount of strain while picking something up off the floor, try to lunge forward to pick it up. Or, as you have probably heard time and time again, squat down and then lift yourself back up using your core. (It is good for your butt anyway!)

Finally, remember to stretch, stretch, stretch!

Sciatica pain obviously doesn't go away over nigt, or even or a week, but give these ideas a try if you suffer from sciatica pain.

Congratulations Tracy M!

Tracy M is the newest member of the 100-Club, and the first male in a long time!

To celebrate this monumental occasion, Megan's husband designed a special "Manly" shirt just for Tracy! It is on special order and will be here soon.

Congratulations again, and thank you for your dedication to Pilates.

The Pilates Method Alliance Conference

This year marks the 8th International Educational Conference of the Pilates Method Alliance! This year's conference will be held in Phoenix! Pilates teachers and students will travel from all over the US, as well as the world, to attend this unique conference. Check out their site online to view the classes. You are able to attend for just a day if you want to experience it, or 4 days if you choose!

Information about the conference is below:

November 6-9, 2008
Hyatt Regency Phoenix and
Phoenix Convention Center

http://www.pilatesmethodalliance.org/

Here is what you can expect:

This is the Pilates Educational Event of the Year - unique workshop presentations, special pre-Conference line up featuring some of the most current innovations in fitness and movement education.

Don't miss four days of informative sessions, cutting-edge workshops, mat classes, plenty of exhibits featuring the latest Pilates products and services, pre-conference sessions, delicious food functions, and great opportunities for networking!

Megan and I are both members of the PMA, and have been since we started teaching! It is a great organization who unites the Pilates community, sets the "highest standards for Pilates education and information", as well as continues to research how Pilates can be integrated into our schools, health care system, and communities.

If you have a friend or family member who lives too far to come to BSP, have them utilize the PMA "Looking for a Pilates Trainer?" web page.

Greg Oden-Portland Trailblazers, #1 Draft Pick for 2007

Okay, I know we are all Phoenix Suns Fans....right?! However, I have to give credit to Greg Oden; he was the #1 draft pick in 2007, and he joined the Portland Trailblazers. I have recently read about Oden's Pilates workouts in Men's Fitness Magazine (September 2008), Pilates Style (October 2008), and http://www.pilatesblog.com/.

Just 3 weeks before his first NBA year of training camp, Oden found out that he would not be able to play in '07-08. After having severe knee pain, it was determined that Oden needed microfracture surgery. Two months following his surgery, he began a rigorous regular routine that involved a mix of Pilates, pool work, cardio, and weight-lifting. Because he is not supposed to put direct weight on his knee (think lunges, squats, and leg extensions), it is obvious why Oden chose Pilates to rehab his knee.

Can you imagine a 7 foot, 280 lb. man on the reformer? His trainer happens to be the daughter of the teams' physician. Megan and I should be so lucky!

Check out video of Greg doing Pilates with his trainer.

The owner of the Phoenix Suns, Robert Sarver, used to be a client of Julian Littlefords in Del Mar. I would often see him train in Julian's studio as we were working on our training hours. He loved it and he was a die hard client!! As a true Suns fan, I am disappointed that the team is not incorporating Pilates into their workouts. Who knows...maybe someday your partner will be Shaq!

Julian Littleford - Natalie's Amazing Trainer!

He's done it again!

Julian Littleford, Master Pilates Instructor, has another fabulous article in the current issue of Pilates Style Magazine. Titled, "A Dash of Spice", Julian discusses importance of keeping Pilates exciting for his students. To do so, Julian explores new methods of challenging the body by introducing clients to exercises which create new sensations without losing the essence of the original Pilates method.

Boston Street Pilates has the same philosophy, which makes our studio a little different then many other Pilates studios in the Phoenix area. By adding "Spice" to our workouts, clients aren't bored, are continually challenged, and stay motivated.


There will be a copy of Julian's article in the studio, for those of you who would like to learn more about Julian and his theory. Check out Julian's website at www.jlbodyconditioning.com.

The Ugly World of Sciatica Pain

A handful of BSP clients often complain of either minor or major sciatica pain. First, let me say, that it is not caused by Pilates. Thank Goodness! I decided to write about sciatica because I thought I had it the other day, and boy, was I uncomfortable. It ended up going away, whatever it was, but do I have a new appreciation for what some of you go through. Because, there is so much written on sciatica, let's start with what sciatica is and what it feels like.

What does sciatica feel like? Sciatica is the impingement of the sciatic nerve, and the pain is nerve pain; the feeling of sciatica is very intense. You may experience lower back aches, and other days, you may feel like there is pain running down your entire leg or feel pain in your ankle. You can see the sciatic nerve in yellow in the image to the right. (Ugh, that yellow line is LONG!)

Symptoms of Sciatica include:

-Sacroiliac pain on one side, or both sides that radiate down your leg

-Acute pain in the hamstring tendon (right where your glutes meets the back of your leg)

-Pain radiating down the back of your leg all the way into the arch of your foot

-Pain in certain points down the leg: hip, knee, ankle, and arch

-Tingling throughout your leg; feels as if your leg is asleep

-A sharp, knife-like pain in the hamstring or hamstring tendon

-A "ring of pain" around your hip

-"Electric shock" feelings in the leg

-Pain that gets worse from sitting, including driving

We will continue to post information in regards to the sciatica, as there is much more to share. For now, if you are experiencing any of these symptoms, and think you may have sciatica, please see your Dr. Sciatica does not just go away. Please let your trainers know if you are experiencing sciatica pain as well, as we will delete certain exercises from your program.

Basketball Pilates Buff NBA Star, Jason Kidd, Wished He Started Pilates Long Ago

Basketball Pilates Buff, NBA All-Star, and Gold Medal Olympian Jason Kidd and his wife, Pilates enthusiast, Joumana have great bodies. Their secret is Pilates. Back in 2001, Joumana Kidd told Jason to try it. He put her off for a few years . When he relented he confessed “my first thought,”, “was that it couldn’t be that hard.” His first session with Pilates specialist Susan Whitlow, turned out to be “a real eye opener,” he recalls. He kept at it, and noticed amazing things happening to his NBA-abused body. In addition to getting stronger and more flexible, he says he felt “ready to go tackle the challenges you’re faced with. It’s almost like coffee or something. It gives you a little kick.” “The more I got into it and the more I understood it, the better off I felt,” says Kidd. “And then the thing was, I just wanted to keep doing it.” Before long, Jason was stealing Joumana’s Pilates appointments. He learned quickly and his shape changed. He loosened everything up, he re-sculpted his center, and he did really well.”

He began working from the inside out, developing and balancing muscle groups he had never even focused on before and that has been doing wonders for his game. In addition to the obvious benefits of stretching and strengthening everything, Pilates, he says, has made him “focus on the part of the body that you’re working, and that has translated into the mental part of my game becoming stronger.”

Then, thanks to regular sessions on the Pilates Reformer in his basement and at the team’s practice facility, he has . he says. “I just try and keep a fine line of a little iron and a lot of the Pilates machine,” in addition to the exercise he gets on the court. Thanks to the fact that Kidd found Pilates at about the same time as team Strength and Conditioning Coach Rich Dalatri, the Nets became the first NBA team to embrace Pilates. Several of the players now have the equipment at home, which may have contributed to the Nets’ staying almost injury-free. Kidd finished a close second in league-wide MVP voting thinks Pilates deserves some credit. That’s why he says it’s a good bet that in the injury-riddled NBA, “Pilates is not going to be a secret for long.” At 34, Kidd is having perhaps the best season of his career. It is unusual that a player his age is still considered one of the best at his position in the world and has actually improved as of late. But thats what Pilates does for athletes that are looking for the edge.There is simply no better workout for building deep internal core strength, developing long and lean muscles that are resilient under stress, preventing injury, and for fine tuning mental focus and deep core strength allows the body to move from a center/anchor that, enables Pilates Buff Jason Kidd, arguably the best Point Gard / Basketball players in the world seemingly defies gravity and continue playing long and strong. Real Men Do Pilates.

written by Palmbeach