Pilates Blog | MatWorkz Pilates Studio

The Best Pilates Exercises in your 40s, 50s, and 60s

Clients in their 40s, 50s, and 60s at MatWorkz Pilates exercising

Who is Pilates good for?

Pilates is good for all ages, and the best pilates exercises in your 40s, 50s, and 60s are decided on a person by person basis. Pilates is an adaptable movement method that can meet your needs at any stage of life regardless of your age, ability, or physical fitness level.

Why your 40’s is a great time to start Pilates

The slow and purposeful movements in Pilates focus on repairing and strengthening your body incrementally over time. Regardless if you are a novice to exercise or a seasoned fitness vet, Pilates is more comfortable for the body to adapt to without injury than other forms of impact-focused exercise like kickboxing or a workout boot camp. Pilates builds strength through resistance training, consequently increasing bone density. As menopause approaches, paying attention to bone health becomes increasingly more critical. Pilates is a beautiful way to get your body into a routine for overall wellness that simultaneously strengthens your bones.

Students using Pilates at MatWorkz Pilates for flexibility and balance

Balance and Flexibility Benefits of Pilates

Imbalances in muscular function throughout the body lead to injury and discomfort. That is why Pilates trains the body as a whole, focusing on proper muscle tension and relaxation throughout the body’s back, front, and sides. This training structure improves mobility and balance throughout your body, repairing the aches and pains that come with aging.

Reduce Stress with Pilates

Pilates is an exercise in mindfulness as much as it is a workout for the body. The movements center around focusing and sensating your position in space in relationship to gravity. The skill required to leverage the skeletal system in the right rhythm, activate muscles in good timing, and breathe throughout the practice provides a much-needed break for class participants from the chaos of stress in their lives outside of class. Pilates works as a moving meditation, encouraging participants to be completely present in the moment and connect their minds and bodies.

Is it too late to start Pilates in your 50’s

It’s never too late to start Pilates! If you’re plagued by injuries or have never exercised a day in your life, this rule of thumb applies to you also. The slow, controlled, and intentional movements in Pilates are adaptable for every kind of physical condition. Joseph Pilates invented Pilates to help practitioners with body uniformity. The practice can help heal physical discomfort that’s been holding you back and improve your mind-body connection and physical fitness level. It’s essential to speak with your physician before starting any new exercise routine and inform your instructor about your injuries and specific movement needs before beginning your first lesson.

Man in his 50s at MatWorkz Pilates being instructed in Pilates

Health Benefits of Pilates for the Over 50s?

As you age, you lose muscle mass. Taking up Pilates over the age of 50 is the perfect way to rebuild and maintain muscular strength through resistance training without risking injury. Are you feeling creaky these days? Pilates increases or decreases flexibility in your joints, depending on what is needed and making it easier for you to move with ease. This practice helps stimulate circulation and lower blood pressure. Most importantly, Pilates is a full-body exercise routine that benefits you as a whole. Practicing Pilates will help you develop strength, stability, and connection from your mind, to your core, and through every limb.

Should you do Pilates in your 60s?

Yes! As we age, we tend to use it or lose it. Pilates is adaptable for whatever your needs may be. The exercises can be modified to work around injuries and physical limitations while still helping you reap all the benefits of a typical Pilates routine. Staying physically active is essential to healthy aging. Pilates can help you maintain balance, mobility, flexibility, and strength, keeping you moving and preventing a litany of health issues like cancer, obesity, bone deterioration, and dementia.

Client at MatWorkz Pilates being instructed on how to do pilates

MatWorkz Pilates at any Age

Whether you are in your 40s, 50s, or 60s, Mat W orkz Pilates has a devoted team of instructors excited to introduce you to the countless health benefits the world of Pilates has to offer. Aging is beautiful because it means we are living. Make the most out of your time on this Earth and begin a movement routine that works for your mind, body, and spirit.

3 Ways to Relieve Stress

A stressed woman looking at her computer and biting a pencil needs ways to relieve stress — Image by Jan Vašek from Pixabay

Finding ways to relieve stress is essential for maintaining a healthy mind and body. Stress is a natural tool for survival that our bodies utilize when we are in danger. However, living in a state of stress for extended periods can weaken the immune system and instigate anxiety, depression, high blood pressure, and heart disease.

Students working out at Matworkz Pilates Studio are finding ways to relieve stress through excercise

Exercise to relieve stress

Including physical activity in your day can improve your mood, reduce anxiety and depression, improve sleep, increase your self-confidence, and ultimately relieve you of stress. To maximize stress relief benefits from exercise, focus on picking an activity you have fun doing, whether that’s weight lifting, pilates, yoga, cycling, etc. The benefits of exercise for stress relief come from getting your body moving in any form or fashion. Create a routine for yourself. Regularly scheduled consistent workouts are the only way to reap the full benefits of this stress relief technique. Find what works for you and stick with it.

A woman sitting by the water meditating to relieve stress — Image by Pexels from Pixabay

Meditate to relieve stress

At first, learning how to meditate seems like an intimidating venture. However, the art of meditation truly boils down to two easy steps. The first is to focus on your breathing. Think about taking deep, relaxed breaths through your nose and releasing out of your mouth. The second and most important is to have patience and compassion for yourself. It is human to have minds that wander. The goal of meditation is to allow a thought to pass through your mind without judgment while gently directing your attention back to your breathing. The benefits of meditation come from strengthening your ability to pull your attention back to your breathing each time your thoughts stray. Focusing your attention on the simple task of breathing gives your brain a momentary break from the clutter of information, causing stress throughout your day.

A man with his hand under his head is relieving stress by sleeping — Image by Engin Akyurt from Pixabay

Sleep to relieve stress

Sleep is essential to function properly for all human beings. This act is one of the body’s natural stress relief techniques. Getting regular full nights of rest restores the body, improves decision-making abilities, strengthens concentration, balances mood, and leads to an overall calming effect and sense of well-being. Lack of sleep is proven to reduce your ability to cope with negative stimuli. When you get a better night’s sleep, your body is armed with the tools it needs to cope with stress adequately.

12 Healthy Thanksgiving Recipes

Happy Thanksgiving Sign — Image by Biljana Jovanovic from Pixabay

Dig into something nutritious and delicious this turkey day with these healthy Thanksgiving recipes. Fueling your body with wholesome food is a beautiful way to show love and appreciation for yourself and your family on Thanksgiving. It is possible to create a meal with a big taste and a positive impact on your health. Often we get caught up in the idea that we have to gorge ourselves on this day, disrupting our bodies and leaving us mentally and physically depleted in the days to come. Contrary to popular belief, it is possible to create a celebration around a meal that makes you feel energized and positively affects your well-being. It is easier than you think to make good food for your body that tastes great. We want you to hold space for your body’s needs and your tastebuds’ cravings. Utilize these recipes to fit Thanksgiving into your healthy lifestyle.

**Best Healthy Green Bean Casserole Recipe**

Vegan Tofurkey with Mushroom Stuffing and Gravy — **Best Healthy Green Bean Casserole Recipe**

Healthy Thanksgiving Side Dishes

Make sure you make extra because these healthy Thanksgiving side dishes will have you and your loved ones coming back for more. On Thanksgiving, no entree is complete without a juicy side dish to spice up your palate with some variety.

Maple Caraway Brussels Sprouts — **Raw Roasted Carrots Fennel Recipe**

Healthy Thanksgiving Desserts

These healthy Thanksgiving dessert recipes will help you create mouth-watering treats that are the perfect footnote to a nourishing Thanksgiving dinner. This November, indulge your senses instead of your glycemic index; your body will thank you.

Dairy Free Pumpkin Pie — **Dairy-Free Pumpkin Pie Recipe**

Bloomin Apples — **Dairy-Free Pumpkin Pie Recipe**

The magical duo of health and flavor doesn’t stop here. Pumpkin heads, get your taste buds ready for these delicious clean eating pumpkin recipes. Healthy Thanksgiving recipes are just one step in your wellness journey. If you are looking to build a stronger mind-body connection, ride the wave of your newly invigorated mind, body, and spirit this holiday season, try Pilates, and watch your body transform with gratitude.

6 Things to Know Before You Take a Pilates Class

Sticky note to remind you things to know before you take a Pilates class — Image by Alexas_Fotos from Pixabay

People have asked us repeatedly what exactly are the things to know before you take a Pilates class? We’ll break it down for you.

Pictures of people of different ethnic groups from different cultures to showing who Pilates is good for — Image by Gerd Altmann from Pixabay

Who is Pilates good for?

The great thing with Pilates is that it can be performed by and benefit all kinds of age, fitness, and ability levels. The practice is versatile and can be adjusted to accommodate each individual’s needs, ranging from elite athletes to those with injuries or medical conditions.

Why is Pilates good for you?

Those of you asking this question may be wondering, is Pilates a form of exercise? Yes, it is this, and so much more—Pilates is a movement method for the body and mind. Physically, the exercises in Pilates work to increase flexibility, strengthen the muscles pivotal to maintaining a healthy spine, and improve muscular imbalances within the body. As a result, practitioners experience improved coordination and posture, rehabilitation of injuries, and a proportional increase in muscle strength throughout the body. Mentally, Pilates increases body awareness, improves concentration, reduces stress, and promotes relaxation by centering the practice around breathing through controlled movements.

What is the difference between Pilates and Yoga?

Pilates utilizes resistance training to increase the strength and flexibility of very specific muscles, improve posture, and develop balance in mind, body, and spirit. Joseph Pilates invented this method of movement in the 20th century, specifically for body uniformity. Pilates is generally a continuous movement flow. Yoga was created over 5,000 years ago to connect the individual’s consciousness to the consciousness of the world. Yoga improves flexibility and strength; however, there is a greater emphasis placed on holding poses. Also, yoga is a spiritual practice based on the eight limbs for which the poses (asana) are just one.

Should I take a Pilates class or do a private Pilates lesson first?

The key to getting the most out of Pilates is sensing your body in space, learning to know the movements, and doing them efficiently. As a beginner, there are many new movement patterns your body will be going through that are not familiar to you. We compare learning Pilates to learning a new language. We recommend starting your Pilates journey with a private Pilates session from an instructor that has comprehensive training. One on one attention from an instructor will help you to master the basics of the Pilates method. Once you’ve built up your confidence in your ability to move through the movements correctly, you can move to Pilates classes and practice with less one on one attention.

What Pilates equipment do I need?

The answer to this depends on the variation of Pilates you are interested in trying. If you would like to try reformer Pilates in a studio, you will need to wear form-fitting clothing and grippy socks. This attire will help you move through the exercises without slipping or getting caught on a machine. Pilates studios’ basic equipment for you to use during this type of class includes magic circles, weights, resistance bands, Pilates reformers, Pilates chairs, barrels, towers, and Cadillacs. If you are interested in trying mat Pilates at home or in a studio, the required equipment includes pilates mats, exercise balls, resistance bands, and Pilates rings.

How often should you do Pilates for the best results?

The short answer is that there is no magic number. The key to benefitting from Pilates is creating a routine for yourself that makes achieving consistency possible. As Joseph Pilates, founder of the Pilates method says, “In 10 sessions you’ll feel a difference, in 20 sessions you’ll see a difference, and in 30 sessions you’ll have a whole new body.” He suggests three times a week, These numbers are meant as a broad generalization. Everyone’s body is different and adapts to change in movement uniquely. The key thing to understand is that just like any movement method, long-term, consistent commitment is the only way to create real tangible change within your body. Pilates is a practice.

How can I find Pilates classes near me?

When you do a quick Google search. you’ll find many options available for Pilates classes. However, picking the right Pilates studio is just as crucial to your practice as accurately going through the movements themselves. You need an instructor that is attentive, passionate, and experienced in the Pilates method. MatWorkz Pilates instructors are devoted to the art and science of Pilates. With decades of experience, their instructors are experts in their craft, ready to guide you through your Pilates journey and help you achieve your goals.

What is Pilates and What are the Different Approaches?

Many people wonder exactly what is Pilates, the approaches to Pilates, and how it can help them. There is no limit to what Pilates does to benefit the body regardless of age or condition. Joseph Hubertus Pilates invented Pilates to create a movement system that focuses on balancing practitioners’ body, mind, and spirit.

Pilates instructor teaching a class at MatWorkz

What is Pilates and What are its Benefits?

Pilates is a system of movements designed to help you tune in to your body, increase flexibility, and gain control over your movements. It does this by focusing on breathing, building muscle uniformity, and core strength. Pilates’ benefits to the body include improved posture, spine stabilization, flexibility, concentration, coordination, and balance. Breathing correctly in Pilates increases lung capacity and promotes relaxation and stress management. Pilates is also king when it comes to injury prevention. The controlled movements and emphasis on balanced muscular strength throughout the body help prevent musculoskeletal injuries from muscle imbalances. Additionally, many use Pilates as an exercise for rehabilitation of joint and spinal injuries.

A man and woman taking a Pilates Class together at MatWorkz

What are the Three Different Approaches to Pilates Classes?

Within the Pilates practice, there are several different approaches; fitness, medical, and somatic; each focuses on a specific resolution the practitioner is looking to achieve. Here is what you need to know about them.

What is the Pilates Fitness Approach?

The Fitness Approach emphasis is on feeling the “burn.” Club Pilates and Megaformer are all examples of a fitness approach to Pilates. They generally only use select pieces of the Pilates system and are taught in large groups. Reformer Pilates falls into this approach as well. The Pilates reformer is a machine consisting of a network of springs, wheels, and a bedlike frame used to add resistance and leverage to specific exercises. This addition of resistance makes workouts more intense than they would be in a mat Pilates class. It’s best to wear form-fitting clothing and grippy gloves and socks for these classes. The outfit will allow your instructor to see and improve your alignment as you go through the movements, while the gloves and socks will help you hold on to the reformer without added stress on your toes and fingers. Consider signing up for private sessions for your first few classes. There are many moving parts, and sessions with private reformers give instructors the ability to intently focus on your movements so that you learn how to engage your muscles correctly on this machine. Be prepared for a full-body workout that reaches down to the tiny muscles you didn’t even know you had!

What is the Pilates Medical Approach?

Medical Approach uses a Pilates-based philosophy but has adapted and in some instances, changed the Pilates workout to fit into the physical therapy model to “fix” an issue occurring in the body. Stott’s Pilates and Polestar are all examples of this approach.

What is the Pilates Somatic Approach?

Finally, there is a somatic approach for Pilates. Pilates by AIM falls into this group and is what we practice at MatWorkz. This relatively new approach puts the Pilates practice’s responsibility on the client by allowing them to ‘sense’ how their body is moving. The idea is that the teacher guides the client in their movement through the Pilates work versus just “telling” them what to do.

What are Additional Types of Pilates Styles?

Three additional styles of Pilates practices fall within these three approaches.

The first, Classical Pilates, is the practice of Pilates closest to what Joseph Pilates originally invented. This form of Pilates includes a specific sequence of movements designed to take the body through a full range of motion, starting with foundational exercises to gain strength and control before leading into more complex exercises in the latter portion of the practice. A mat and a reformer are consistently used for these movements. The instructor will also choose to use any of the additional pieces of equipment Joe Pilates designed, like the wunda chairs, pedi-poles, and barrels, depending on the practitioners’ needs.

The second, Contemporary Pilates, contains many of the same exercises as Classical Pilates with a modernized influence from physical therapy and biomechanics for new exercises and variations. The movements aim to provide more options for injury rehabilitation. These additions allow for variety in sequencing, prop use, and modifications on the Pilates reformer.

The third, Mat Pilates, is a sequence of movements designed for the mat to mimic the actions performed on Pilates Machines. Mat pilates packs an outstanding two for one punch for beginners. The practice can be performed anywhere with a mat making it more affordable, and it requires practitioners to control their muscles without the external challenge of a reformer. As a result, newcomers can focus on how to control the muscles and build strength in movements that can later be used for the reformer.

Mat, reformer, classical, and contemporary Pilates are all designed to be modified for any experience, age, and ability level. Each of these Pilates types promises a litany of mental and physical health benefits. There is no wrong choice! Start your Pilates journey today with an intro class.

How to Get a Better Night’s Sleep

Learning how to sleep better at night is essential for optimal health and well-being. Proper sleep makes you feel better, and your body functions properly. A good night of rest is just as crucial to your health as eating well and exercising.

Image by Oberholster Venita from Pixabay

Reasons You Need a Better Night’s Sleep

What if I told you you could do one thing every day that significantly helps with stress? Catching a full night of Zzzs can do all that and more. Inadequate amounts of sleep can negatively affect your concentration, productivity, and cognition, increasing stress levels. When you sleep, your brain goes through processes that convert your learned experiences into long-term memory. Sleep allows the body and mind time to recharge for proper cognitive functions.
Sleeping better at night can also help with weight gain prevention. Sleeping adequately affects your body’s ability to regulate food intake. Sleep deprivation can lead to changes in the amount of leptin and ghrelin, appetite-regulating hormones, your body releases. An inability to control your appetite combined with less energy to motivate yourself to exercise and engage in healthy movement makes it easier to slip into unhealthy habits that result in weight gain. Getting a full night of rest can squash these habits before they form.

3 Things You Need to Change to Sleep Better

Temperature: Your body changes in temperature by a decrease of one to two degrees as you fall asleep. Keeping your bedroom cool, between 60 and 68 degrees Fahrenheit, can help speed up the onset of sleep.
Lighting: No lighting- not even a clock should be present in the perfect sleep cave. Melatonin, a hormone that regulates the sleep cycle and makes you sleepy, is released more by your body when it is dark and less when it is light. Exposure to artificial light before bed, even a clock light, can interrupt this hormone’s production and negatively impact your circadian rhythm.
Electronics: Practice no electronics one to two hours before bed. The blue light from these devices interrupts and stalls natural melatonin production just like any other light source.

5 Clean Eating Pumpkin Recipes

5 clean eating recipes including a bowl of pumpkin seed snack mix, a bowl of pumpkin chili, a large soup cup of pumpkin hummus, a cup of pumpkin soup, and two small bowls of pumpkin chia pudding

These clean eating pumpkin recipes will help you go from using pumpkins as a fall decoration to reaping all the health benefits this fruit offers. Pumpkins can make your home look good, and your body feel great.

The Health Benefits of Consuming Pumpkin on a Clean Eating Diet

The health benefits of eating pumpkin seeds and pulp are numerous. Also known as pepitas, pumpkin seeds provide various vitamins and minerals, including Vitamin K, Riboflavin, Folate, Magnesium, Potassium, Iron, and Zinc. Roasted pumpkin seeds are an excellent source of healthy fats and antioxidants. Their antioxidant level helps to reduce inflammation. Regularly eating small amounts of these seeds can also improve heart health and reduce the risk of contracting colon, lung, prostate, breast, and stomach cancers.

Pumpkin pulp is packed with vitamins and minerals while being low in calories. This high fiber fruit contains vitamin C, E, Iron, Folate, antioxidants, and beta-carotene, which your body turns into vitamin A. The pulp in pumpkins can improve your immune system and heart health, protect your eyesight, and reduce your risk of contracting stomach, breast, pancreas, and throat cancers.
Lower calories, fat, and carbs in pumpkin pulp make it a fantastic alternative to other carb sources like rice and potatoes. The high fiber low-calorie combo makes this fruit pack a nutrient-dense punch. Pumpkin may promote weight loss because of its ability to fill you up without taking up much of your daily caloric allowance. Adding pumpkin to your diet can help protect your skin from UV damage. The Beta-carotene, once ingested, works within your body to act as a natural sunblock.

5 Pumpkin Recipes You Need to Try

Pumpkin is a well-rounded nutrient powerhouse from the seeds to the pulp and can be a delicious addition to your clean eating lifestyle. Try these 5 clean eating pumpkin recipes to experience the health benefits for yourself.

two small cups of pumpkin chia pudding — Pumpkin Chia Pudding

Gut Health and Seasonal Allergies

image of persons digestive system — Image by www_slon_pics from Pixabay

Bacteria determine gut health in our gut microbiome. There are about 300 to 500 different kinds of bacteria living in our digestive tract. Sounds gross, right? Here’s the thing, most of these microorganisms are good bacteria and vital to our overall health. Unfortunately, there are a few bad apples, and an unhealthy gut occurs when we don’t have enough of the good bacteria and too many of those harmful bacteria showing up to our gut party.

man with poor gut health holding stomach standing next to a stack of pancakes with berries on top — Image by mohamed Hassan from Pixabay

Why do I need to improve my gut health?

Poor gut health with high levels of bad bacteria has been linked to obesity, type 2 diabetes, Crohn’s disease, ulcerative colitis, heart disease, colon cancer, arthritis, depression, anxiety, and autism. In addition to helping prevent these illnesses, improving an unhealthy gut can help make you less susceptible to autoimmune conditions, skin problems, and inflammation.

What are the symptoms of an unhealthy gut?

Exhaustion: Insomnia and trouble staying asleep can be symptoms of poor gut health. Serotonin is a hormone that influences sleep and mood. An unhealthy gut can produce inadequate amounts of serotonin, reducing our quality of sleep.
Stomach problems: Think the Pepto-Bismol song; heartburn, indigestion, upset stomach, diarrhea, plus constipation.
Unintentional changes in weight: Poor gut health can hurt your body’s ability to absorb nutrients properly. This issue can lead to weight loss because of an inability to store fat or weight gain because of an increased urge to overeat to compensate for lost nutrients.

woman sneezing into tissue suffering from seasonal allergies due to poor gut health — Image by cenczi from Pixabay

How does my gut health affect my seasonal allergies?

Your gut health directly affects your body’s response to seasonal allergies. Your gut health determines the strength of your immune system. Physical reactions to seasonal allergies are your body’s immune system responding to environmental stressors. You can reduce your body’s response to seasonal allergies by improving the diversity of good bacteria in your gut microbiome. This will strengthen your immune system and calm inflammation within your gut.

vegetable kabobs to improve gut health — Image by RitaE from Pixabay

How to clean the unhealthy bacteria from your gut.

A good night’s sleep, a clean eating diet low in sugar, rich in fruits, whole grains, and vegetables, low in red meat, processed food, and dairy, and minimizing the type and amount of alcohol you consume are the first steps in clearing out the unhealthy bacteria and raising the levels of the good. If you choose to indulge, consider a glass of red wine, which has been shown to support beneficial bacteria.

3 Pilates Exercises to Strengthen Your Spine

The movements in Pilates exercises increase strength in the abdominal, lower back, hip, and buttocks muscles. Consequently, practitioners can achieve better stabilization of the spine, more muscular control of back and limbs, and improved posture.

Can Pilates exercises help back pain?

Yes, Pilates can make a difference in helping with back pain because these exercises strengthen the muscles that support the spine’s proper alignment. Pilates exercises support fluid movement through the hip and shoulder joints by improving their surrounding muscles’ strength and flexibility. This fluidity prevents strain on the vertebral column. You don’t realize the burden you’re putting on your spine until the pain lets you know, which is why Pilates informs practitioners of daily movement patterns that cause stress to the spine. This practice helps to replace these habits with movements that preserve neutral alignment and promote back health.

Can Pilates exercises help Sciatica?

Yes, the keys to success here are Pilates’ exercises for a stronger core. Pilates builds core strength and improves posture through controlled movements. These movements can help you to relieve your body of factors causing compression of the sciatic nerve. It is vital to understand that the causes of Sciatica can vary, and thus, there is a range of appropriate Pilates exercises dependent upon the condition of the individual. We feel it’s essential to speak with your physician before creating the right plan for you with your Pilates instructor.

Three simple Pilates exercises you can do at home to build a stronger core.

You might need time to gain the strength for these Pilate exercises to build a stronger core, but keep practicing!

1. Front Support Prep

Front Support Pilates Exercises Woman in a push up position raising her legs up and down — Courtesy of verywellfit.com

This exercise is pivotal for strengthening your core, legs, arms, and shoulders. The positioning of this movement improves shoulder stability. Bring yourself to your hands and knees on the ground—the top of your feet on the floor and in line with knees, knees aligned with your hips. Place your hands shoulder-width apart, inner elbows facing slightly towards your hands. Lengthen your torso from the tip of your head to your tailbone and keep a natural spine. The back of your head should be reaching up, away from the ground. Roll the toes of one foot over to come to the ball of your foot as you swing your thigh back to straighten your leg. Alternate legs, doing this several times without shifting your hips side to side. Then add straightening of both legs supported by the front body (on hands and feet). Keep your chin to your throat and keep your legs straight. Pull your belly to your back and your back to your belly. Play with shifting body weight into hands and feet, maintaining an even shape. When done, come to kneel and rest hips to heels, bring your chin to your throat, arms along your body, wrists next to ankles for a chest to thigh stretch.

2. Swimming Prep

These 3 Pilates exercises will strengthen your spine abdominal, lower back hip, and buttocks muscles to help improve posture & muscle control — Courtesy of verywellfit.com

This movement’s benefits include improved posture and more muscular buttocks, back strength, and core. Lay on your stomach on the ground. Stay here for a few minutes, allowing the body to acclimate to the position. Next, open arms and legs into an “X” position, legs slightly turned away from each other, and arms with the pinky side of hands down, palms facing one another (make sure your upper arms are rotated out as well). Feel your forehead on the ground, your sternum, pubic bone, knees, and tops of your feet. Lean on your pubic bone and feet to straighten legs. Lean into chest and sides of hands as straighten elbows to lift head/chest. Hold five breathe counts. To progress to full swimming, press down on the opposite foot/hand as lift the other hand/foot off the ground. Reach directly out in front of you and roll your shoulders up, back, and down away from your ears. Keep your belly button towards your back and your back towards your belly button. Keep reaching out from the top of your head and up from the ground. Play with the timing of arms and legs; fast, slow, or combination. When done, come to kneel and rest hips to heels, bring chin to your throat, arms along the body, wrists next to ankles for a chest to thigh stretch.

3. Spine Twist Prep

Spine Twist Pilates Exercises Woman sitting legs out straight arms out and twisting at the waist. — Courtesy of verywellfit.com

Ready to improve your pelvic stability and posture? Try this exercise to strengthen the spine muscles while stretching your hips, hamstrings, and building up your torso muscles. Sit on your buttocks directly on your sit bones with your spine straight (use a folded over mat, yoga block, or several stacked towels if you cannot sit upright). Visualize a string pulling from the top of your head to the sky. Bend your knees, feet flat on the floor, shoulder-width apart. Make a “T” with your arms out to the side, slightly in front of shoulders and palms facing the ground, hands below wrists, wrist below elbows, elbows below shoulders. Turn your ribcage to one side as you reach the top of your head away from the ground. Be sure to keep your sit bones on the floor. Hold the position until you have exhaled all the air from your lungs, return to the starting position, and repeat for the opposing side. As the spine gains strength, work to straighten legs. Repeat this cycle five times.

How Does Clean Eating Benefit Your Body?

a bowl of salad with lots of vegies for the perfect clean eating meal — Photo by Nadine Primeau on Unsplash

Clean eating is not the newest fad diet. It is a way of living that focuses on eating the right kinds of foods for fuel.

What do you eat on a clean diet?

Clean eating should be called simple eating. Whole foods are the name of the game. Get back to the basics with unprocessed fruits, vegetables, whole grains, lean proteins, and healthy fats. When you look at a food label, you should recognize the number of limited ingredients it contains. If you can’t identify or pronounce the items on that label or the brand has ten plus ingredients, most likely, that food item is not clean. It would be best if you tried to eat foods that are as close as possible to their natural state. An example of this is oranges over orange juice, fresh turkey breast over deli meat, and vegetables over veggie chips. Foods with added fat, sugar, or salt are a no-fly zone.

Is clean eating healthy?

Clean eating does not involve cutting calories or restricting oneself. Instead, clean eating principles are meant to fill oneself regularly with real, plant-based foods, balanced with lean proteins and complex carbs. Researchers reveal that plant-based eating styles focused on whole foods help lower your risk of colon and breast cancers, diabetes, hypertension, obesity, heart disease, and digestive disease.

How clean eating can help your Pilates workout?

Complex carbs, lean proteins, and good fats sustain energy better than processed foods. Foods with these nutrients help fuel your body with the energy you need to excel in your Pilates practice. Working out creates tears in your muscle fibers. You get stronger via the rebuilding process your body naturally engages in using nutrients from the food you consume. Clean foods have high nutrient content and help to maximize the health benefits you receive from practicing Pilates.

5 Clean Eating Recipes for Beginners.

Bowl of Baked Berry Oatmeal for a Clean Eating Breakfast

Baked Blueberry Oatmeal

Sweet Potato with Blueberries and Peanut butter for Breakfast

Loaded Breakfast Sweet Potato Recipe

Bento Box with Hummus, cucumber and Pita

Greek Bento Box

Clean Eating Salad with Farro, arugula, artichokes and pistachios

Loaded Farro Salad

Eggplant stuffed with tomatoes, basil and a little mozzarella

Caprese Stuffed Eggplant

GYROTONIC ® versus Pilates Which is right for me?

MatWorkz Pilates explains the GYROTONIC ® method and its history to help you decide which is right for you, GYROTONIC ® versus Pilates

The question the teachers at MatWorkz Pilates always hear is, “GYROTONIC® versus Pilates which is right for me?” To help you make that decision, you need first to understand both methods’ principles and objectives. The principles of GYROTONIC® are intention, stabilization through contrast, decompression of joints, and coordination of movement and breath. GYROTONIC® aims to improve mobility, agility, and strength through a more holistic approach that targets the energy in your body and connects the emotional and mental to the physical. Joe Pilates’ principles include leveraging of the bones, proper muscle tension, the laws of gravity/equilibrium and to breathe properly. The objective of these principles is to create uniformity in the body. Thus improving balance, awareness, coordination, and posture through strength in the body’s spine and supporting muscles. Pilates places a greater focus on dynamic stabilization, uniformity, and precision of body movement. In comparison, GYROTONIC® focuses mainly on mobility.

What is GYROTONIC®?

The GYROTONIC® method takes influence from yoga, dance, swimming, and tai chi to create movement sequences that increase agility, balance, flexibility, and strength. These sequences consist of repetitive circular, arching/curling, spiraling, side arching, and “waving” flowing movements aligned with one’s breathing patterns. The flow of the body through these natural ranges of motion works to increase joint mobility.

Who is Juliu Horvath?

GYROTONIC® originated from GYROKENISIS®, initially known as Yoga for Dancers, in the mid-1970s. Juliu Horvath developed the movement method after ending his career as a professional ballet dancer from injuries. Juliu’s chronic pain and desire for rehabilitation led him to the study of yoga and meditation. Over six years of studying these methods, Juliu utilized the insights he gained to develop a new system of movement, Yoga for Dancers. As demand for his classes increased and his students diversified, Juliu refined his class format to be accessible to as many people as possible regardless of age, health, or body type. Yoga for Dancers became known as GYROKINESIS®. Juliu then used GYROKINESIS® as the foundation for the development of the GYROTONIC® Expansion System. This system utilizes special equipment to assist practitioners through GYROTONIC® movements.

What kind of equipment do you use for GYROTONIC®?

GYROTONIC® exercises utilize special equipment specifically designed to facilitate the movements of each exercise. The GYROTONIC® Jumping Stretching Board makes it easier for practitioners to deepen their movements. This tool can be used while standing, kneeling, lying, and sitting. The GYROTONIC® Pulley Tower uses a weighted pulley system to support the natural movement pattern of joints. This design helps to prevent injury. GYROKINESIS® focuses on the same movement patterns as GYROTONIC® without the equipment. This method of movement uses a low stool and mat. A greater focus on practitioners’ self-movement and body position throughout the practice occurs due to the lack of equipment.

What are the benefits of GYROTONIC®?

A significant benefit of GYROTONIC® occurs with the spine. Improved spinal health and posture from these movements are known to help with chronic lower back and cervical pain from ailments like sciatica, multiple sclerosis, osteoporosis, and rheumatoid arthritis, amongst many others. In addition, these workouts help break down scar tissue and, consequently, are an excellent rehabilitation method for injuries. Additional benefits include stimulation of one’s nervous system, drainage of internal waste in the form of excess lymph fluids, increased energy, improved coordination and range of motion, and relaxed muscles and joints. This practice gives new meaning to the phrase, “go with the flow.”

Is GYROTONIC® Right for me?

The beautiful thing about GYROTONIC® is its adaptability. The classes are designed to help practitioners mindfully focus on internal body sensations. Instructors ask students to sense what feels right to them rather than merely mimicking their movements. Athletes, fitness enthusiasts, senior citizens, people recovering from injuries, and individuals living with different physical abilities all can engage in and benefit from GYROTONIC® classes.

GYROTONIC® Classes Near Me

MatWorkz Pilates is located in the heart of Winter Park, Orlando, Florida. The GYROTONIC® instruction studio space accommodates two students at a time for GYROTONIC® and small groups for GYROKINESIS® training. The instructors have spent many years at MatWorkz Pilates studying and sharing their dedication and passion for the GYROTONIC® method utilizing the mind-body connection for healthy movement. Their teachings help students reap the many physical and mental benefits GYROTONIC® has to offer.

Dieting disguised as wellness

I saw this article recently and found the wording interesting https://www.nytimes.com/2019/06/08/opinion/sunday/women-dieting-wellness.html

The author makes the statement, “That said, I am probably never going to love my body, and that’s O.K. I think loving our bodies is not only an unrealistic goal in our appearance-obsessed society but also a limiting one.” I have to disagree with her. I would say she is still too young (32 years old) to come to an understanding to love her body.

Now don’t get me wrong, I am not denying how many diets I have tried. The cabbage soup diet, the scarborough diet, and food combining to name a few. I also had my share of food/body issues. Being in my late fifties, I see all the changes aging can make. I think about my complaints in the past and see how trivial they are. When I hear my clients complain about “crepy” skin or flabby lower abs my retort is, “Well it is not cancer.” That usually puts things into perspective. I have lost several clients and friends to the disease.

The authors use of the term “pseudoscientific claims” does not bear weight. The Keto Diet has been proven to reduce seizures in children https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/ . Friends of mine have lost weight on Keto, but the strictness of the ‘diet” has caused them to wane in their diligence. However, for the most part, they have kept most of the weight off. The emphasize on minimum sugar/carbs is something we as a society can use.

Another new one is the Intermittent Fasting trend. It has strong evidence of warding off neurodegenerative diseases https://www.johnshopkinshealthreview.com/issues/spring-summer-2016/articles/are-there-any-proven-benefits-to-fasting

Fasting seems more reasonable to me. Once a week I have a 21 hour fast. I have my last meal by 6pm and then do not eat until 3pm the next day. I like part of my time fasting is during my sleep. I also like there is no need for a whole new menu, grocery list, and restrictions.

I do find it ironic, however, I live a life where I can purposely starve myself. I know there will be more research done on fasting. It is so much better to fast than to take a pill.

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What are the benefits of GYROTONIC®?

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