Boston Street Pilates

5 Reasons to Try a Protein Shake

2009-02-27T19:39:00.000-08:00

The concept of drinking a protein shake may have you conjuring up images of big, overly built body builders, with their muscles and veins popping in every direction as they chug some goopy, raw egg mixture.

Protein shakes, however, aren't just for the Arnolds of the world. They have come a long way in the last five to ten years and can be a great supplement to any individual's diet, even those who aren't looking to 'beef up'. Personally, I have become a huge fan of Whey Protein, and have a Whey Protein shake every morning after I exercise. Granted, it is always better to eat 'real' foods as opposed to shakes, but here are a few good reasons to give them a try:

Time Saver: The Protein shake is a great way to get some nutrition into your day without a lot of preparation. Most protein shakes, whether Whey, Soy, Egg or any other type, requires two ingredients: Milk or Juice and the protein powder.

It's Cheap: At first glance, protein powders might seem very expensive, but in reality, they aren't. Once you actually divide the number of servings into the price, you will see that one serving costs anywhere from $.50 to $1.00. If you add a serving of milk, you are paying a total of around $1.50. C'mon now, if you bought a muffin at Starbucks, you'd be spending at least $2.50.

Muscle Repair: Even if you aren't a body builder, protein shakes are good for helping repair your muscles after a work out. Why is this good? It allows your muscles to recover faster, which allows you to to build muscle more easily, to reduce injuries and soreness related to working out, and to feel better during your workouts.

Great Tasting: As noted above, today's protein shakes are a far cry from Arnold Schwarzenegger's body building days. Is a matter of fact, a lot of the protein shakes out there are mighty tasty. They come in yummy flavors like chocolate and vanilla.

Healthy Alternative to a Mickey D Shake: No kidding. If you have a craving for a chocolate shake from McDonald's you can BET that a protein shake is much healthier for you.

If you decide to give it a 'shake', make sure to use one that is natural. Avoid those that either have a lot of sugar, artificial sweeteners or artificial flavors in them. Products using stevia are safer and healthier options.

Okay, Listen Up Ladies! For real this time!

2009-02-26T20:22:00.001-08:00

I have always been an advocate of drinking wine, a glass here and there, for a number of reasons. I even did a college report on red wine and its benefits. However, just yesterday, The Today Show did a report on women and alcohol. New evidence shows alcohol use (even ONE glass a day) can increase a woman’s risk of getting some cancers.

Please tune in to the report here:

http://video.aol.com/video-detail/nbc-today-show-nbc-today-show-study-links-alcohol-cancer-in-women/978318028

I have a new favorite site...

2009-02-23T19:56:00.001-08:00

I had blogged about FitDay.com as a great tool to track food intake. However, I have found another one that deserves a mention.

www.LiveStrong.com

Obviously, it is the Lance Armstrong Foundation site, but that is NOT why I am passing this site along. If you have the time and are able to comfortably navigate through sites that have way more information than you need, give it a shot.

They have a place to track your meals, and their database is the best out there. You can retrieve articles and videos on nutrition, fitness, and even join and view a forum.

Check it out!

I have it once, but I will say it again, and again, and again....

2009-02-16T21:00:00.000-08:00

Eat to fill and thrill!

by nutritionist 1/8/2009 9:47:00 AM

While losing weight, you need to focus on eating foods that are not only healthy but will also fill you up, satisfy you and keep you from craving foods you’re trying to avoid. The more satisfied you feel, the less you will go searching for the candy bowl.

What are the first foods that come to mind when you think about dieting? Salads, fruit, rice cakes and water, lots of water, right? But do any of these really satisfy your appetite? Not a chance!

While eating a large plate of steamed veggies is great for your health, it doesn’t make much of a dent in your appetite.

How and what should you eat to lose weight? Dare I say it: Eat FAT!

Would it surprise you to learn that peanuts could be good for weight loss? The latest research shows that people who eat them are more successful at both losing weight and keeping it off. In a Harvard study looking at two groups of dieters (Mattes and Voisard 1998), the first group included an ounce of heart-healthy peanuts, peanut butter or mixed nuts once a day. The other group did not get the heart-healthy daily snack. A year and a half later the peanut group had lost the most weight and kept it off, while the non-peanut snackers had gained back 5 pounds.
The researchers reasoned that the fat in peanuts kept the snackers fuller longer, thus staving off food cravings for as long as two hours when compared to other snacks. Similar findings have surfaced for olive oil, another heart-healthy fat. Dieters who included it in their diet also stayed fuller longer and avoided unhealthy snacks (Chiavacci, 2002). Don’t forget that, although this oil is good for you, a little, at 100 calories per tablespoon, goes a long way.

Here are some simple food combos that can keep you fuller longer:

Add a tablespoon of peanut butter to an apple.
Sprinkle a tablespoon of olive oil on steamed veggies, or sauté veggies in a tablespoon of it.
Eat a small handful of trail mix with your non-fat latté.
Add a small can of tuna or salmon to your green salad.

I would add almond butter, cashew butter, sunflower butter, soynuts and soynut butter, and avocados!

Be Heart Smart - Target Heart Rate

2009-02-12T12:13:00.000-08:00

Regular cardio vascular exercise makes your heart stronger and more efficient, burns calories, lowers your blood pressure and helps keep you mentally sharp. However, it is important to exercise properly to get optimum results and help you achieve your goals. With today's busy schedules, no one has time to waste on ineffective or inefficient exercise.
Performing cardiovascular work at the correct level of intensity is essential. Exercise too hard and you risk injury and exhaustion or you may burn out and stop exercising altogether. If you don't work out hard enough, you may not get the results you want. The best way to measure intensity is to watch your heart rate as you exercise.

According to the American College of Sports Medicine, your predicted maximum heart rate can be estimated by subtracting your age from 220. This is the maximum number of times your heart can beat in a minute. Then multiply that number by .55 and by .9 to find the range that is your heart rate training zone. For example, if you are 35 years old, you have a predicted maximum heart rate of 185 beats per minute (220-35 = 185). Your lower limit is 102 beats per minute (.55 x 185), and your upper limit in the zone is 166 (.9 x 185).

If you are just starting a workout routine, 55 percent may be an effective place to begin your workouts. A more conditioned person should work closer to 70 to 85 percent of her maximum heart rate. Depending on individual goals, most people who typically follow a regular exercise program should sustain at least 70 to 80 percent of their maximum heart rate for 20 to 60 minutes. There are several ways to monitor your heart rate: Manually checking your pulse, using a heart rate monitor, hand sensors on fitness equipment. Checking your pulse can be done by using the first two fingers of one hand to apply light pressure at the carotid artery on the neck or to the wrist. Measure the beats for 10 seconds and multiply by six to get your heart rate for one minute.

2009-02-06T11:30:00.000-08:00

Cross Training

BREATH ENHANCERS

These pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture to help you run with less effort.

From the January 2009 issue of Runner's World

These three Pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture—all of which help you run longer with less effort. Practice each exercise two or three times a week before you run.1) THE HUNDREDLie on your back, knees bent, feet flat on the floor. Keep your arms at your sides, palms down. Inhale and lift your head, neck, shoulders, and arms off the ground. Lift your knees and extend your feet so your legs are straight and at a 45-degree angle to the floor. Take five short breaths in and five short breaths out. While doing so, pump your arms, moving them in a controlled up and down manner. Do a cycle of 10 full breaths—each breath includes five inhales and five exhales. After you do 10 complete breaths, you will have completed 100 arm pumps.The Payoff: Teaches controlled breathing, so that your inhales and exhales are balanced. Bonus: Builds strong abdominals.

2) THE SWANLie face down with your palms flat under your shoulders (as if you were going to do a pushup). Look down so your neck is in line with your spine. Inhale and slowly lift your head, neck, shoulders, and chest as you press your hands into the ground. Keep a slight bend in your elbows. As you exhale, slowly lower yourself back down, chest first, then shoulders, neck, chin, and head. To avoid discomfort in your back, concentrate on pulling your shoulders back to open up your chest. Repeat 10 times.The Payoff: Opens up the chest and deepens your lung capacity to correct shallow breathing.

3) STANDING CHEST EXPANSIONStand up straight with your feet shoulder-width apart, your knees slightly bent, and your arms at your sides. Inhale and sweep your arms out and up so that your biceps are near your ears and your palms are facing each other. Exhale and lower your arms back down to your sides. Repeat four times, concentrating on breathing deep and opening your chest. The Payoff: Stretches the intercostal muscles (which lie between the ribs), relaxes the shoulders, engages the diaphragm and pelvic floor, and helps balance breathing between the left and right lungs.

4) THE ROLL-UPLie on your back with your arms extended over your head and resting on the floor. Lift your arms and the head and roll upward, bending forward over your legs. Do this movement slowly and carefully with control. Each vertebra of the spine should lift off the ground one at a time. Take at least one full breath to roll up. Then on another breath, reverse and roll down with control, returning one vertebra at a time. Repeat five times.The Payoff: Loosens up and elongates the lower back, hamstrings, and calves. Also improves core strength.

5) THE SAWSit up with your back straight back and your legs open wide (about the width of your shoulders). Extend your arms out to the sides of your body at shoulder height. As you inhale, twist your torso to the right. As you exhale, reach your left hand to the outside of your right foot. Then as you inhale again, return to the center. Exhale, and repeat on the other side. Try to keep your legs straight. If you can't, bring the legs closer together and work to widen them over time. Do this exercise four times on each side.The Payoff: Stretches the hamstrings and the quadratus lumborum muscle, which is responsible for lifting the hip as you swing forward into your stride.

6) THE ONE-LEG KICKLie face down on the floor with your legs and feet together. Lift your upper trunk, neck, and head while resting on your forearms for support. Your chest and head will be lifted and you should be looking forward. Tighten your abdominal muscles so that your belly is off the ground. Lift your feet off the ground. As you inhale, bend your right knee and bring your foot back toward your glutes. As you exhale, straighten your leg. Switch back and forth, repeating the exercise on each leg six times. The Payoff: Stretches the quadriceps, opens the chest, and improves posture.

Interesting Article about Wii Fit

2009-02-03T19:54:00.000-08:00

(None of the BSP trainers have this game, nor do we suggest that you should or should not play. Just wanted to pass on an interesting article :)

The Truth About Wii Fit And Weight Loss

Fitness videogames might be able to keep players in shape--but not if they don't play them.

By Bonnie Ruberg, Forbes

BURLINGAME, CALIF.--Nintendo's exercise game Wii Fit is still flying off retail shelves eight months after its U.S. release last May. The all-in-one instructional tool, weight tracker and fitness coach advertises itself as a painless way for the whole family to get healthy thanks to the game's "balance board," which measures players' movement. Offering a selection of activities--from running to push-ups to yoga--Wii Fit is now in almost 1.5 million homes across the country. But is anyone actually using it?

Not really, says Brian Crecente, managing editor of the popular gaming blog Kotaku. Despite optimistic predictions that Nintendo had unleashed a new era of videogames, Crecente calls Wii Fit little more than an exercise fad that's bound to come and go like any other. "I don't know a single person who has bought the game who uses it routinely after a month," he claims, stressing that getting results from the game requires dedication and real physical exertion. "What Nintendo did is they tapped into that desire people have to be healthier... Everyone wants to work out, but nobody really wants to put the effort into it."

One of the things that's made Wii Fit so popular is the excitement Nintendo has stirred up with people who don't normally play. For Crecente, that excitement--and the let down that often comes with it--hit home. "My mom and step dad both tried Wii Fit before it came out," he says, "and like every other middle-aged American, they loved it." In fact, they loved it so much they went out and bought a Wii of their own. Months later, though, when Crecente stopped by for a visit, he didn't need to ask if they'd set foot on their balance board. Their Wii had never even been set up. So much for physical fitness.

Don't blame Nintendo for people's sloth, observers say. The company has marketed its new cash cow brilliantly, and it's not responsible for whether consumers play the game or not. Nintendo declined to comment for this article, but Wii Fit creator Shigeru Miyamoto has previously gone on record and said that the game is less about people losing weight and more about broadening the videogame market. Still, it seems a little disingenuous for Nintendo to heavily market a fitness tool that's sitting in more than a million American living rooms collecting dust.
That's not to say Wii Fit doesn't work--if you play it. Brian Ashcraft, another Kotaku editor, tried the game out faithfully for a month when it was first released in order to review it. The results: He enjoyed the yoga, and started to feel more in shape. But the novelty wore off, and Ashcraft admits he hasn't picked up the game in a long, long time.

Not everyone, however, is prepared to give up on Wii Fit. Instead of relying on anecdotal evidence, Scott Owens, a professor of exercise science at the University of Mississippi, has started a six-month study to uncover whether placing Wii Fit in a home will actually improve a family's physical fitness. By donating the game to local participants for three months at a time, then taking it away for another three months, Owens will be able to observe how the game impacts cardiovascular fitness, flexibility and balance. How often families use Wii Fit will be up to them.

Of course, the overall goal of Owens' study isn't to question Wii Fit's effectiveness--it's to provide more insight into the American obesity epidemic. Right now, Owens speculates that playing traditional videogames might be a contributing factor because it's a sedentary activity. Results of his study are expected to come out this June.

In the meantime, gamers like Crecente remain skeptical about the Wii Fit hype, predicting that this, too, will pass into fitness fad history. When a neighbor mentioned heading out to buy a Wii Fit recently, Crecente's advice was simple: Don't do it. "I have to keep reminding people," he sighs, "even though it's a videogame, it's still exercise. It might be fun a little bit, but it's work."

Why Should You Do The Teaser...You Ask :)

2009-02-03T07:57:00.000-08:00

Crunches for a flat belly: Turns out Pilates abdominal moves are superior to crunches for sculpting your midsection and uncovering those abs, according to a study at Auburn University at Montgomery, in Alabama. An exercise called "The Teaser" is especially effective. It activates 39 percent more of your rectus abdominus muscle (that's your six-pack) and 266 percent more of your external obliques (your love handles). To do it: Lie face-up on a mat.Lift your legs so your thighs are perpendicular to the floor, and yourknees are bent 90 degrees. Raise your hands toward the ceiling. Lift your torso and straighten your legs, so your body forms a V. Hold for one second, then slowly roll back down, keeping your legs raised. Do eight to 10 reps.

In article on MSN.com ...http://health.msn.com/fitness/womens-fitness/articlepage.aspx?cp-documentid=100232157&GT1=31036

Lyndsey's Sweet Potato Pancakes and French Toast

2009-01-29T16:40:00.000-08:00

Here is an idea to get your complex carbs, a veggie, and some protein!

Lyndsey's Sweet Potato Pancakes:
Non stick cooking spray
1 medium sweet potato or yam
1 scoop unflavored, unsweetened
Cajun seasoning, to taste
4 egg whites, beaten

1. Spray a frying pan with cooking spray and preheat at medium
2. Grate sweet potato or shred in a food processer. Combine in a bowl with protein powder and seasoning. Mix well.
3. Mix in egg whites.
4. Place one scoop of potato mixture in frying pan, shaping into a circle. Repeat for 4 pancakes.
5. Cook for abot 5 minutes-or until golden brown-on each side, spraying the tops with cooking spray before flipping.

Serve on own, or with cottage cheese (low fat) and diced tomatos. Can be reheated.

French Toast:
Canola oil spray
7 tbsp egg whites
1/3 cup skim milk
1/2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp vanilla extract
4 slices whole wheat bread

1. Spray a skillet with canola spray
2. In a medium sized bowl, whisk together egg whites, milk, cinnamon, nutmeg, and vanilla. Dip bread in mixture on both sides.
3. On medium high heat, place bread on skillet and cook for 2-3 min. on each side or until done.

Banana Yogurt Syrup:
1 cup Greek yogurt
1 small ripe banana
2 tsp. stevia
1 tsp vanilla extract

In a blender or food processer combine all ingredients and blend until creamy. Pour over French Toast. Excellent with berries.

Next Week...Get Ready

2009-01-27T20:49:00.001-08:00

We will be taking measurements again next week, if you choose. So please, try to make some good decisions when it comes to Super Bowl parties and food! Go for the veggies without the ranch dip, one glass of wine vs. mixed drinks, a handful of peanuts or popcorn instead of the chips and salsa. If you are going to a party, bring something you can munch off of that will help you stay on track! Good Luck!

The Importance of Journaling

2009-01-22T20:16:00.000-08:00

The Importance of Journaling: I know what your first thought is: "I don't have time to journal".....oh yes you do, and you know it! Most people don't want to admit or acknowledge what they are eating and drinking. It can be scary, upsetting, and a reason to actually change. It takes 30 seconds a meal, if that, to do. Studies have shown that people who journal their exercise and daily caloric intake have much better results when it comes to eating clean and staying on track.

You should:
-At a minimum, record what you eat and how much on paper or online (www.fitday.com is a good one and is free)

-If you have a few more seconds, note the time, and WHY you ate (i.e. I just worked out, I am hungry, I am upset, etc.) and how you feel that day (ie. slugish, energetic, happy).

-A few seconds available? Add in your workouts.

There will be simple logs in the studio for you to take. I used to have a "book" made at Kinko's for myself. It was easy, fast, and cheap.

If you are in need of some assistance or for someone to hold you accountable, please bring in your log or send to me over email. I will check it out, and make sure you are on a clean, healthy path to success.

Supplements

2009-01-20T20:55:00.001-08:00

Here is a thorough list of supplements that many of you have asked or talked about. Take a look at the list and see if there are supplements that may help how you feel, exercise, sleep, etc. Pay special attention to the vitamins listed!

Supplements:
Originally found in Oxygen’s Nutrition Special 2005, page 67.

Acetyl L-carnitine Improves mental health, enhances memory
Acidophilus Prevents and combats yeast infections, aids in intestine health, prevents canker sores
B-12 Increases fromation of red blood cells, recommended for strict vegetarians and vegans
B-complex vitamins Help metabolism, increase energy
Beta-carotene Prevents certain cancers, enhances immunity, enhances eye health
Black cohosh root Alleviates symptoms of PMS and menstrual cramps, eases congestion, works as an anti-inflammatory
Caffeine Increases aerobic performance, works as anargogenic aid
Calcium Builds strong bones and teeth, aids muscle function, helps fat loss
Carnitine Enhances fat metabolism, improves cardiovascular performance
Chasteberry Eases PMS symptoms and menstrual disorders, regulates ovulation to promote fertility
Chitosan Hinders fat absorption, lowers cholesterol
Chromium Regulates glucose metabolism, helps build muscle tissue, aids in fat loss
Co-enzyme Q10 Antioxidant, aids with heart conditions and kidney treatment
Coleus forskohlii Lowers blood pressure, decreases muscle spasms
Collagen hydrolysate Helps regenerate and build cartilage, pain reliever
Colostrum Improves body composition, enhances recovery after exercise
Copper Strengthens joints, boosts immune system
Cranberry extract Improves urinary tract health
Curcumin Antioxidant, anti-inflammatory, slows cancer cell development
Digestive enzymes (plant enzymes) Assists in digestion, reduces inflammation and pain
Dimethylaminoethanol (DMAE) Memory and mood enhancer
Dong quai Eases PMS symptoms, relieves menstrual cramps and hot flashes
Echinacea Improves immune function, treats colds and flu
Evodiamine May suppress appetite, influences metabolism of certain medications
Fenugreek seeds Digestive aid, reduces blood sugar levels
Fiber Boosts intestinal health, improves regularity, lowers blood sugar, strengthens immune system
Fish oil Provides essential fatty acids, prevents heart disease, supports healthy brain function, helps repair joints
Flaxseed oil Provides essential fatty acids, anticarcinogen, strengthens the heart
Gamma-linolenic acid (GLA) Anti-inflammatory; strengthens nails, hair and skin
Ginkgo biloba Improves concentration, enhances memory, impotence treatment
Ginseng Improves aerobic capacity, enhances reaction time, strengthens immune system Glucosamine Aids joint and cartilage repair
Glutamine May temporarily fight colds in endurance athletes
Green tea extract Antioxidant, may protect against osteoporosis, aids in relaxation
Hydroxycitric acid (HCA) Inhibits carb to fat conversion, uses fat for energy during exercise, appetite suppressant
Kava kava Short-term reliever of anxiety, aids relaxation and sleep
Lecithin Improves mental health, neurological integrity, promotes healthy liverL-theanine Improves relaxation, lowers blood pressure
Lutein Improves eye health, prevents thickening of arteries
Lycopene Anticarcinogen, powerful antioxidant
Maca (lepidium meyenii) Increases energy, libido boost
Magnesium Strengthens muscles, may help prevent migraines
Melatonin Regulates sleep, improves immune system, fights jet lag
Octopamine Burns fat, treats chest congestion
Phenylalanine Used in treatment of depression, pain reliever
Phosphate salts Aids metabolism, enhances exercise performance
Potassium Helps to regulate electrolytes, lowers blood sugar
Protein powders Supplies vital amino acids, helps muscle repair and growth, increases lean muscle mass
Pyruvate Helps to reduce body fat, produces energy, increases endurance
Quercetin Relieves allergies and asthma, improves coronary health
Rhodiola rosea Eliminates fatigue, enhances performance, decreases depression
SAMe (S-Adenosyl-L-Methionine) Mood enhancer, slows progression of arthritis
Selenium Required for thyroid hormone metabolism, prevents cancer
Sesamin Antioxidant, enhances liver function, helps to maintain healthy blood pressure, protects liver
Shiitake mushroom extract Improves immune system, lowers cholesterol
Sodium bicarbonate Improves anaerobic metabolism
St. John’s wort Imporves mood, eases depression, anti-inflamatory
Taurine Increases strength, regulates heartbeat, maintains cell membranes, building block for amino acids
Tyrosine Enhances mood, increases energy, speeds metabolism, improves memory
Valerian root Eases insomnia, stress and anxiety
Vinpocetine Aids circulation, enhances mental function
Vitamin C Improves appearance of aging or sun-damaged skin, strengthens immune system, eases cold and flu
Vitamin E Replenishes skin, aids recovery during weight training, aids circulation
White kidney bean extract (Phaseolus vulgaris) Prevents the digestion of complex carbs Zeaxanthin Antioxidant, improves eye health
Zinc Improves symptoms of acne, improves overall immunity
5-HTP (5-hydroxytryptophan) Reduces stress, aids sleep

Add a Session for $20

2009-01-19T21:32:00.000-08:00

If you have entered one, or both of our Countdown to Spring Break challenges, we have a deal for you! We are bringing back our "Add a Session On for $20" to help you acheive your goals for the challenge(s)! If you make an appointment 24 hours or less in advance, you will only pay $20 for that session! There is no limit!

See trainers for more information.

Caloric Needs

2009-01-15T20:16:00.000-08:00

Equations to help you determine caloric intake or visit their website: http://www.sheerbalance.com/nutrition_calculators.html
Daily Basal Metabolic Rate
First determine your Basal Metabolic Rate (BMR - how many calories you burn at rest): Women:BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)Men:BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)
kCal

Total Daily Energy Expenditure (TDEE)
Using the Harris Benedict Formula, multiply your BMR by the appropriate activity factor to get the total number of calories you need:
· Sedentary (Absolutely no, or very little exercise): TDEE = BMR x 1.2
· Lightly active (light exercise/sports 1-3 days/week): TDEE = BMR x 1.375
· Moderately active (moderate exercise 3-5 days/week): TDEE = BMR x 1.55
· Very active (hard exercise 6-7 days a week; semi-active job): TDEE = BMR x 1.725
· Extra active (very hard exercise; active or physical job): TDEE = BMR x 1.9

Are you ready?

2009-01-14T21:37:00.001-08:00

Are you ready to take this challenge on? Well, it is going to take consistent clean eating! Here are some quick and easy ideas to meet your protein, complex carbohydrate, and healthy fat needs! Continue to check back often for more assistance! We want you all to acheive YOUR goals!

Sources of Lean Protein: Calories per gram of protein = 4 (Rule of Thumb: Take in .8-1.0 grams of protein per lb. of body weight.)
Protein Shakes**
Low fat, low sugar yogurt
Low fat, non fat Cottage Cheese Cheese
Chicken Breast
Ground turkey
Pork tenderloin
Filet or sirloin or flank steak
Eggs in moderation**
Egg whites or egg beaters**
Natural Almond Butter/Almonds
Soynut Butter/Soynuts
Natural Cashew Butter/
Natural PB/Peanuts
Beans
Quinoa**
Fish (esp. salmon and white fish)
Shellfish
Low fat or non fat milk
Edamame, Lima Beans

Complex Carbs: Calories per gram of CC = 4
Oats
Whole Grains
Bran
Quinoa
Sweet Potato/Red Potato
Brown Rice
Whole Grain Rice
Beans
Wheat pasta
Carrots, Corn, Peas
Lentils
Fruits (esp. berries, grapefruit, pears, apples)
Vegetables

Healthy Fats: Calories per gram of fat = 9
Avacado
Seeds
Nut Butters (Natural)
Nuts, esp. Almonds (Eating almonds as part of a low-calorie diet helped subjects in a study published in the International Journal of Obesity lose 62 percent more weight and 50 percent more body fat than the control group, who ate a low-calorie diet that didn’t include almonds.)SoyFish (esp. salmon)
Olive Oil

Alcohol: Calories per gram of alcohol = 7 (Therefore, alcohol in moderation!!)

Countdown to Spring Break Challenge

2009-01-10T21:00:00.000-08:00

2009 Countdown to Spring Break Challenge:

Challenge #1: Body Fat and Measurements
Tricep, Stomach, Thigh Body Fat %
Chest, Stomach, Hips/Glutes Tape Measurements (arms and thighs optional)

Challenge #2: Physical Fit Challenge
Pull Ups on Wall Unit (chin or chest to bar)
Planks on Reformer with hands on Shoulder Pads (good form)
Jumping in 1st position on Jumpboard (heels must stay together on all)
Flexibility Test

Spring Break is 8 weeks away…and I think it is safe to say that the Holidays took their toll on all of our bodies, in one way or another. At this time of year, our intentions to “get in shape” are awesome, but often short lived. This optional 8 week challenge, which will end with prizes, will motivate you to stay on track of your fitness goals for the New Year. The challenge will involve several measurements so that it is fair for all participants. We will take body fat measurements with calipers, body measurements with a tape measure, and physical fitness strength measurements. As far as the measurements are concerned, we will look at percentage decrease rather than who lost the most. All numbers and measurements will be kept confidential. After all, this challenge is more for personal growth and learning.

The challenge will start this week. If you take measurements on Monday, then your final measurements will be taken Monday, March 1st. Another example, if you start this Friday, then your final measurements will be taken on March 6th.

The physical fitness measurements will be practiced during your workout, if you choose, so by the final week you are ready to give it your best for the challenge. We have heard that some of you "do not like competition", so please make this a contest against yourself. And remember, numbers will not be shared except for the winner.

We recommend that you come a few minutes early for body fat and tape measurements, as well as try to have your measurements done by the same trainer to avoid inconsistency.

The client, separated by gender, who loses the biggest percentage of body fat will receive a prize. Also, the client with the best, overall “score” in the physical fitness challenge wins a prize. If you choose to participate in the challenge(s), there will be a $10 contribution for each challenge. Think about it; the more people who participate, the bigger the pool of $ for prizes! Boston St. WILL NOT take any profit from the challenges.

With each week, there will most likely be questions and suggestions from all of you, so we will keep the BSP blog updated with these thoughts, as well as tips and ideas to ensure success.

(If you refer a friend or family member to join you in the Countdown to Spring Break Challenge, you will receive a complimentary session or 5 % off your next package.)

Holiday Season Specials-Pass It On!!

2008-11-20T20:48:00.000-08:00

First, for a limited time, we are offering new clients two private sessions for $40 each (rather than $60 each).

Second, for anyone who is new to Boston Street Pilates, we are asking for donations for ICAN kids and/or TJ Pappas kids, valued at $30 or more in exchange for a 30 min. equipment based session. We have a "wish list" for the ICAN kids at the studio. The wish list can be obtained by visiting the studio, calling, or emailing. TJ Pappas is in need of boys and/or girls shoes for ages 6-12. Gift cards for Wal-Mart were also a request.

Third, we are offering a 5% discount on any package to anyone purchasing a gift certificate for Boston Street Pilates for a loved one this Holiday Season.

Clients-Please feel free to pass this offers on to anyone and everyone! We appreciate your support and continued patronage!

Are You An Incredible Shrinking Person?

2008-11-17T12:00:00.000-08:00

Did you know, that when you first wake up in the morning, you are at your tallest height?! And later, when you go to bed, you are at your shortest? Crazy, isn't it?

Basically, when you wake up, you are your natural height, unaffected by your daily tasks and habits. As the day continues, you sit at your computer, you drive around, you stand and hunch over things as you work, etc. If your shoes don't have enough support, you will essentially sink down into them. If you carry heavy bags, they weigh you down into the ground.

If you are reading this blog, chances are you incorporate pilates or other uplifting movement diciplines into your daily life. Pilates is one of the best ways to train your body how to hold itself up, even when external forces are trying to weigh it down. When you're not in class, its very important to bring the pilates principles into the rest of your day, specifically, use your core to hold you up and don't allow your upper body weight to sink into your low back.

Here is one way to tell if you shrink during the day. Get into your car in the morning and adjust the rear view mirror so you can see perfectly out the back window. Later at night, get back in your car and look in the rear view mirror. If you have to readjust it, especially if you must readjust it downward, you have most likely shrunk a bit during the day.

Time to get thyself to pilates!

Pilates for Arthritis

2008-11-15T21:26:00.000-08:00

PHYSIOTHERAPIST Chris Norris, of Norris Associates in Congleton, is working with Alderley Pilates Studio in Nether Alderley in marking Arthritis Care Awareness Week (April 14 to 18), with a reminder that Pilates can be of great benefit to anyone with arthritis and other ailments.Arthritis is the UK’s biggest single cause of physical disability, affecting nine million people of all ages, including 12,000 children.

Chris said: “Anyone diagnosed with arthritis should look at taking regular exercise to help them live with their condition and improve their mobility as well as reduce pain.

“A physiotherapist should assess an individual and determine the best kind of exercise to help them.

“From my own experience Pilates is very helpful for arthritis sufferers.

“It is also a controlled, gentle form of exercise which means it can be practiced by people whatever their previous level of fitness or age.”
Alderley Pilates Studio owner Peter Bowen said: “Arthritis can be very debilitating, but we are keen to let local sufferers know how beneficial Pilates can be in helping them to become more mobile.

“Pilates does this in a safe and gentle way, and because it is a controlled form of exercise it is suitable for men and women of any age, even if they have not exercised for many years.

“Arthritis sufferers can work within their own comfort zone in a calm way, which far from putting extra stress on their joints, helps them become more mobile and flexible over time.

“Pilates is a fully supervised form of activity which puts people’s joints into neutral, allowing them to move as efficiently as possible despite underlying health problems such as arthritis.”

The HeartAware™ Online Evaluation

2008-10-29T23:21:00.000-07:00

Thanks to Nikole, a Clinical Education Specialist at Mercy & Chandler Hospital and 100 Club Client, for telling us about this online evaluation for a "heart evaluation". from Chandler Reg. Hospital. Please read below to learn more, and click on the link to take the online evaluation! Pass this on to those you love!

PS: The first question asks you who you work for and gives you a drop down menu. I just selected one, and it worked fine.

Knowing your risk profile will enable you to take control of your health and provide you with the best defense against cardiovascular disease. At the end of the online evaluation, you will receive a personalized report and strictly confidential information that will help you:

Assess your cardiovascular health status;
Identify medical or lifestyle conditions that may lead to development of disease;
Take action to reduce your level of risk; and
Receive, at your option, free continuing education via e-mail about your specific cardiovascular health and risk factors.

Click here to access the HeartAware™ risk assessment, or call 480.728.3639 to schedule a free, in-person consultation with the program’s cardiac clinician.

We are also conducting a research study that will continue to investigate the relationship between the traditional risk factors for developing cardiovascular disease and newly defined genetic markers of disease. To learn more about the research study or to find out if you are eligible to enroll, please click here or call 480.728.7086.

GOOD LUCK!!

Are You Interested??

2008-10-24T11:06:00.000-07:00

Here is what we are thinking...starting a stretching/lengthening/strengthening class which would utilize the mats, foam rollers, bands, and whatever else we can find! BUT we would like to find out if a) anyone is interested b) if so, what times/days.

The class would be 45 minutes and taught by Morgan. The class would cost $15 a session.

Let us know at the studio, or post a comment on the blog! Thanks!!!

Hard-bodied Faith Hill marks 41st birthday with bikini pose

2008-10-21T21:50:00.001-07:00

Oct. 20, 2008, 7:32 PM EST
MSN Entertainment

While some famous blondes might celebrate turning the big 4-1 by consulting their plastic surgeon or needle-wielding dermatologist, Faith Hill has decided to doff her duds to show the firming power of Pilates.

"... Wearing a bikini on a magazine cover is my 41st birthday present to myself," the ab-tastic country star tells the December issue of Shape, crediting her thrice-weekly Pilates workouts for her ultra-toned figure. "I could bend in ways I haven't been able to since I was a teenager. My husband loves it!"

Hill, who's mom to Gracie, 11, Maggie, 10, and Audrey, 6, admits it took her years to come around to the idea of a consistent workout routine. "I was always very athletic, playing basketball and softball and running track," she explains. "But in my 20s and 30s, I'd go through phases with exercise, working out for four weeks before a big tour or video shoot and not doing much afterward. Then I had three kids and turned 40, so I decided to make a lifestyle change."

Giving Faith an added push was the knee surgery she underwent in January, which turned her sedentary for six months. "I had never gone that long without doing something," she admits. "I was not happy." Hill and McGraw started doing four miles a day on an elliptical machine in July, along with some weightlifting, crunches and push-ups.

"I found I slept better, had more energy and was stronger," says Hill, who soon added the instructor-led Pilates to her routine. "It was so hard, but ultimately so worth it," she encouragingly declares. "My core is much stronger, and my arms are more toned."

New Inductees into the 100 Club

2008-10-16T17:47:00.000-07:00

Congrats to:

Bridget Hanger
Nikole Hampton
Jolynn Humphrey

Nice job ladies! Please make sure you get a shirt, and to those of you who haven't gotten your's yet, please let us know! We will be putting in a new order if we don't have your size!

Have a great weekend!

BREATHE... Your Body Will Thank You

2008-10-10T21:13:00.000-07:00

Whether you are taking a Pilates class, driving on the 101, checking your 401k, or chasing your toddler...... you must BREATHE.

Stop for a second and focus on your breathing. Now look down. See anything moving? Probably not. That's because most people typically take very short, shallow breaths -- the kind that simply come from your chest. This type of shallow breathing may weaken many major systems in the body and make the body more susceptible to chronic and acute diseases of all kinds. Not breathing properly may increase infections, constipation, respiratory illnesses, digestive problems, ulcers, depression, sexual disorders, sleep disorders, fatigue, headaches , poor blood circulation and premature aging.

For you to truly improve lung function, you need to practice taking deep, whole breaths. It should take about 5 seconds to inhale and 7 seconds to exhale. Remember what makes the lungs move? Your diaphragm. That's the muscle that pulls your lungs down, so your lungs expand and you can really circulate oxygen throughout the whole lung. As your diaphragm pulls your chest cavity down and you inhale, your belly button should be moving away from your spine as you fill your lungs. Your chest also will widen -- and maybe even rise ever so slightly -- as you inhale. When your lungs feel fuller than a sumo wrestler's lunchbox, exhale slowly. You can pull your belly button toward your spine to force all the air out of your lungs.

FOOD FOR THOUGHT.....

Here's something to ponder. Breathing Rates & Lifespan.*

A horse / dog breathes greater than 20 times per minute - average lifespan 15-20 years.

A human breathes approximately 12-18 times per minute - average lifespan 70+ years.

A snake/turtle breathes approximately 1-2 times per minute - average lifespan 300-400+ years some up to 1,000!

A Qi Gong master breathes approximately 2-3 times per minute. - Lifespan well longer than an average human.

Take A Hike, Take A Stand

2008-10-06T11:39:00.000-07:00

Mimi Ellis, a client of BSP, is organizing the 2nd Take A Hike, Take A Stand event. The hike will be held Sat, Nov. 1st at South Mountain Park in Phoenix at 9 am. The entry fee is $35 and comes with a t-shirt! The sign-up sheet is hanging up in the studio!

What is Take A Hike, Take A Stand, Inc?

We are a non-profit organization that is committed to ending problems with body image, nutrition, fitness, and weight that currently plague our society, through fundraising, education, and activism.

Take a Hike, Take a Stand, Inc is out to stop the continued growth of body image problems in our society by working on prevention with our school-aged kids, before problems start. Traditional curricula and most modern approaches to health and fitness although well-intentioned, often exacerbate body image problems and perpetuate the myth that healthy, fit bodies must always be thin (or “buff” for the boys). Fortunately, a curriculum called Healthy Body Image, by Kathy Kater, LICSW, (ten cross-curricular lessons that can be easily integrated with existing curricula in grades four through six) has been proven to positively impact the attitudes and behaviors that precede weight, body image, health, and fitness problems. Our organization is fundraising, and working with teachers, counselors, and administrators to have all Arizona schools use this curriculum. It is our intention that things will be different for the next generation, and that our daughters and sons, not Hollywood, will decide what they should weigh, eat, and look like, to be a productive, happy and healthy human being.

Joe Pilates doing it right!

2008-10-02T14:54:00.001-07:00

Here is a quick video of Joesph Pilates doing Arm Circles on what is called a Ped-o-pul. We often perform movements similar on the reformer and the wall unit. Look at his shoulder stabilization and body control, as well as the flexibility in his rotator cuffs! Amazing!

http://www.youtube.com/watch?v=dsFCCr2xEu4

Next week, be ready for the New Routine............... Better eat your Wheaties!

Congratulations!

2008-09-30T21:23:00.001-07:00

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?

2008-09-25T17:50:00.000-07:00

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

2008-09-24T21:27:00.000-07:00

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

2008-09-18T22:12:00.001-07:00

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....

2008-09-15T16:11:00.000-07:00

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!

2008-09-12T04:00:00.000-07:00

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

2008-09-11T15:47:00.000-07:00

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

2008-09-09T22:06:00.000-07:00

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!

2008-09-06T09:15:00.000-07:00

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

2008-09-05T21:21:00.000-07:00

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

2008-09-03T23:17:00.000-07:00

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

Perfect Form...... Almost.

2008-08-31T21:19:00.001-07:00

This is an oldie, but goodie, originally shown to us by Tracy M. Thank goodness it isn't him! We hope you are having a wonderful holiday weekend!

I'll Take That One!

2008-08-28T10:56:00.000-07:00

Often clients, new and old, ask which trainer they will be training with, at what time, and when. Many times, clients get "used" to a trainer, and they are afraid or unwilling to try another trainer. Obviously, we want our clients to do what is best for them (even when we think we know what is best :) ), but we do encourage all clients to experience as many of the trainers as possible. Why? Here are a few good reasons:

1. The advantage to working with all of us at BSP is that you can always learn something new and exciting from various teaching styles. You may hear a new cue that will make a specific exercise "make sense". A different trainer may discover something new that you should be working on (i.e. exercises for kyphosis, plantar fasciitis).

2. Working with more trainers will allow more flexibility in scheduling appointments at BSP. Because we all work limited hours, scheduling with same trainer every time might become difficult.

3. Sometimes a specific trainer with a certain background can give you extra insight to achieve your goals. Megan has a great background in body alignment and body pains by working with her husband, who is a Chiropractor, and his business. Natalie has a background in aerobic fitness training and nutrition. Morgan has a background in dance and Lorri in triathlon preparation! What a diverse package!

4. Some clients enjoy a specific type of workout, whether it be challenging, less aggressive, or a hour of stretching. All trainers can meet your needs as long as you are upfront with the trainer, and tell them exactly what you want that day!

5. Let's be honest; you will work harder with a new trainer! Often clients (and trainers) get comfortable with one another. And yes, too much chit chat may take place. Therefore, we encourage everyone to leave their comfort zone and try to diversify!

6. If you are looking to switch to a different BSP trainer, it is best to continue working with your usual trainer, and with the new one to make sure that you will be satisfied with your decision.

In the end, we want all of our clients to be happy and excited to attend their Pilates session. Therefore, we encourage all of you to give us feedback-good and bad! We want to make sure we are doing our jobs, and becoming better trainers on a daily basis!

ETA....

2008-08-27T17:41:00.000-07:00

Hey BSP clients,

It is official. I will be returning to the studio to train clients starting Sept. 29th! I will be teaching Monday-Friday, but with limited hours for the time being. Once Alex gets a little bigger, I will add on a few more hours. For now, I hope to run into many of you as I will be training in the studio to get back into shape! Not to mention, it is fun being a "client" again!

I will attach an updated photo of Alex at 7 weeks of age!

I look forward to seeing all of you again! Have a terrific Holiday Weekend!

Natalie

Olympic Athletes Who Do Pilates

2008-08-24T18:12:00.001-07:00

Prior to their quest for gold in Beijing, Olympic Beach Volleyball gold medal winners, Kerri Walsh and Misty May-Treanor both added Pilates training programs. As a result, not only were their bodies f-ab-ulous, but their strength, grace, and economy of motion - all qualities that us Pilates practitioners aspire to - were amazing. Watching them makes me want to work a little bit harder!

When asked what the 5 "Must-D0" exercises for her sport were, Kerri Walsh's number one response was, "Pilates- We need to have very strong core muscles (abs, back, etc) and Pilates is the very best workout for this. I love it!"

Other athletes who credit Pilates as being an important part of their training; Sanya Richards(running), Dara Torres(swimming), Erik Vendt (swimming)

Just for fun.....

2008-08-24T18:04:00.000-07:00

Welcome to Boston Street's New Blog

2008-08-20T14:46:00.001-07:00

Boston Street Pilates has decided to join the world of blogging (and you thought we were just amazing trainers). Our goal is to keep clients and visitors up to date on the studio as well as share news about Pilates, health, nutrition, Chandler, and whatever else our, and your, heart desires!

In addition, we have so many motivated and passionate clients who are involved in amazing charities, organizations, or groups. We invite you to share any information or idea that may be of interest to other people through the BSP blog.