Pilates Anywhere

Trying to fit in your Pilates routine when your out of town?....
Need to get a quick workout in because you hit the snooze button?...

Want a Pilates body? Have a body and do THIS mini work out.

Equipment :

-body
-hand towel

 

LEGS & GLUTES SERIES

Roll hand towel length wise and grab hold of each end. You want to feel as if you could rip the towel apart.

  • SQUATS
    Start standing in parallel, feet a little wider then you hips, all ten 10 toes facing forward. Inhale and reach arms up to frame your ears as you sit back into an imaginary chair. Hold this squat position for a moment and the bottom (imaginary spreading your sitting bones away from each other) then exhale pressing through your heels to stand back to tall (imagine squeezing the sitting bones together on the way up). Keep arms framing your face the whole time all while keeping a long straight spine, focusing on knitting the front ribs closed. Keep the towel taut , collarbone wide and shoulders away from your ears. Continue for 30 seconds.
  • SIDE LUNGES
    Stand feet together, holding towel out in front of you at shoulder height. Inhale as you step right foot out to the side of you , bending the knee to a 90 degree angle. (Knee over ankle) Your left leg is straight and there is deep fold at the hips. Exhale as you press off the right foot and return the left leg. Keep arms extended out in line with your collarbone the entire time. Remember to keep both hips even as you lunge to the side and all 10 toes facing front. Spine is slightly shifted forward, remember to pull the navel to the spine and the front ribs knit together. Continue 30 seconds and then repeat with the other leg.
  • SKATER LUNGE
    Stand legs in parallel and place folded towel under right foot. Inhale as you slide right foot behind, lengthening through the right leg and bending the left leg ( knee in line with ankle ). Exhale, keeping the spine in a diagonal line , hips stay low and still, bend the right knee in line with the right hip.
    Then inhale return the leg back into the low lunge. Exhale and return the right leg back to standing position. Reminder to keep the side of the waist long. Reach left sitting bone up a bit so you can avoid sinking in the standing leg. Spine is not upright , think escalator diagonal. Continue 30 seconds and repeat on the other leg.



ARMS AND ABS SERIES 2

  • OBLIQUES
    Sit with a tall spine, knees bent and feet hip distance apart. Towel is folded length wise. Take a strong grip on each end keeping the towel as taut as possible to keep chest open and, hinge from the hips with a flat back. Inhale pull the navel to your spine and exhale twist your torso to the right, inhale back through center and exhale twist the torso the left. Remember to keep the back ribs full and lifted away from the pelvis and keeping the front ribs knit towards each other. Think chest proud and shoulders soft away from the ears. Aim for 6x to each side. Total 12 reps.
  • DOUBLE LEG STRETCH
    Laying down, bring legs to a table top position. Knees over hips, shins parallel to the ceiling. Inhale to prep, (holding towel by each) arms towards the ceiling , Exhale to curl head, heart and shoulders off the floor and reach arms towards your shins . Stay lifted with the upper spine, and lengthen both legs out to a 45 degree angle and reach arms away to frame your face. Exhale return to folded position with legs into table top and spine lifted reaching arms back towards the shins. Repeat 10x.
  • OFF CENTERED PLANK TO PUSHUP 
    Start in a modified plank position , shoulder over wrists , knees hip width distance on the floor ankles crossed. Shoulder and hips in a diagonal line. Place folded towel underneath the right hand. Inhale, drawing navel to the spine, slide the right arm forward another palms distance and reach both elbows back toward the hips for a push up. Exhale and uncross the ankles to curl toes under into a plank position and tap right hand to left shoulder. Gently return knees to modify plank, ankles crossed with right hand under the towel and repeat the uneven pushup. Flow into these positions slowly and focus on each movement. Continue for 30seconds and repeat on other each side. 
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Organized Home = Happy Life

Your home should give you a sense of peace – and that means keeping clutter to a minimum. Research shows that a visual mess doesn’t just affect your ability to find your keys but it makes it harder for you to focus on other tasks and hikes your stress level.

Ready to get organized for good? Here are a few tips to get you started.

Start small. The more out-of-control your house, the harder it may seem to try to make order. Plan realistic goals: Set a timer for no more than an hour and choose a specific area to clear out, like one corner of your basement or the floor of a junky closet. Play music you love or have a friend keep you company while you work.

Purge what you don’t use. Go through each space with bags marked “Recycle,” “Toss,” “Donate,” and “Yard Sale.” Make the easy decisions first, like finally getting rid of that broken TV set you’ll never fix. Can’t decide what to do with something? Put it aside and forge ahead so you don’t lose your drive.

Organize first, store second. Don’t spend time and money picking out storage containers only to bring them home and find they’re not what you need. Wait until after you’ve cleaned out a space and organized the leftover items to shop for a storage system. Otherwise, you’re only collecting more junk.

Take control of your closets. These spaces are magnets for clutter since you can just shut the door and walk away. To reclaim them, start by removing all empty hangers and unused boxes so you don’t waste precious room. Then use labeled clear containers to group other items together so nothing falls out of sight. Even better, install a closet organizing system or double-hanging bars to make the most of the space.

Reduce the paper pile-up. Clutter can creep into your work space, too. One survey found that 66% of people said they spent 30 minutes each week looking for a lost item in their office. To reduce pack rat habits, shred outdated documents. Scan newspaper and magazine articles you haven’t gotten around to reading and recycle the rest. Make a folder or basket for “action items” like bills to pay, invitations, and event flyers, then file things inside according to due date. Keep the folder where you can get to it easily, then go through it on the same day each week.

Coconut Oil and Honey: Stop coughing right now!

Coughing is something the body needs to do to clear the large passages from secretions, irritants, microbes, and foreign particles. Without the cough, our bodies would become the victims of a large number of airborne diseases. But, they are annoying and can even become painful.
Over the counter lozenges contain chemicals that reduce congestion and can have a horrible effect on heart rate. But here is something that will actually do good for your body, as well as treating the symptoms of your cough.

Ingredients: 50ml of coconut oil / 50mg raw organic honey / Pinch of Ceylon cinnamon

Whip the coconut oil until it is frothy, slowly incorporate the honey to form a thick paste. Add the cinnamon, and pour the mixture into an ice cube tray. Put the tray into the freezer for 30 minutes, store them in a glass mason jar in the fridge for up to 2 months. Use daily!

Wake up and drink water. The best tip we could ever give you.

Water is the miracle drink for the body. The body needs water to survive, to stay hydrated, and to keep nourished. The body is made up of 80% water, being muscles 75% and the blood 82% water. Water is very significant in making sure the body is working properly. Drinking water right after you wake up can help purify the body’s internal system. It can aid in colon cleansing, so the nutrients that enter the body will be absorbed better.
When water is drunk right after waking up it encourages the production of hematopoiesis, which can also be called new blood. This new blood will help the body restore itself, eventually curing diseases. There are many benefits to drinking water right after you wake up:
Water makes the skin healthier: When the body is hydrated with water, the water removes toxins and bacteria from the blood which can result in better-looking skin.
You’ll have a balanced lymph system: If water is drank first thing in the morning it can balance your lymph system. The lymph glands are responsible for fighting infections, so you can you perform various activities daily.
You’ll lose weight: When you consume about 16 ounces of water every day your boosting your metabolism by about 25 percent. Aways drink water in the morning to shed extra pounds.

Pink Himalayan salt is much more than a pretty little thing.

Pink salt is a salt that is found in the Himalayan mountains in a range stretching across Asia through China, Nepal, Myanmar, Pakistan, Bhutan, Afghanistan, and India.
The different hues of pink, red, and white are an indication of the salt’s rich and varying mineral and energy-rich iron content. Pink Himalayan crystal salt contains all of the 84 elements found in our bodies, just to name a few: sodium chloride, sulphate, calcium, potassium, and magnesium.
Conventional table salt is completely stripped of a good majority of its minerals with the exception of sodium and chloride. It is bleached, cleaned with chemicals and then heated to an extremely high temperature. Then the iodine is added in that is almost always synthetic that is quite difficult for our bodies to take in. Many studies have shown that for each gram of table salt consumed the body cannot process, your body will use 20 times the amount of cellular water to neutralize the amount of sodium chloride that is presented.
Some of the benefits that you can expect by consuming this salt in place of regular table salt include:
Aiding in vascular health
Supporting healthy lungs and respiratory function
Promoting a stable pH balance within the cells
Reducing the signs of aging
Promoting healthy sleep patterns
Strengthen bones
Lowers blood pressure
Improves circulation
Detoxifying the body of heavy metals
Promote healthy pH balance in your cells
Regulate the water content throughout your body
Iodine- Natural salts, like pink salt, are rich in iodine. This means that it does not need to be artificially added in.
Less sodium – That can sound strange, but Himalayan salts are mineral packed crystals. They are formed naturally in the earth made up of 85.62% sodium chloride and 14.38% other trace minerals like sulphate, bicarbonate, bromide, and strontium.

Is your body in lack of water?

Water makes up over two thirds of our bodies and is responsible to keep many of our organs running smoothly, including our skin.

Amidst the rush of our daily lives, sometimes we not only feel thirsty but our whole body is dehydrated, as the water level is below the required limit for the normal functioning of the organism. There are four major warning signs that your body is craving for some pure clear liquid.

Fatigue
There are many things that lead to fatigue, but if you feel tired during the day it could be because you reach for the caffeine to often and not for the water enough. First thing in the morning have a glass of lukewarm water; it helps to wake you up better than coffee, and it will wake up the liver and digestive system as well.

Dry Skin
Chances are if you are dry on the outside, you are running dry on the inside as well. Don’t use lotions and cream to cover up the problem, have some water instead.

Constipation
Water helps to lubricate the digestive tract, it also helps to keep the moisture inside the intestines. When you are not consuming enough water, you will more than likely have problems with bowel function.

Headaches
Headaches can be a clear sign that you need water. So next time you get one, try to breath deeply and drink a good amount of fresh water before you swallow a pill.