Something new

So I decided I needed a place to express myself a bit more personally verses professionally.I try to use this blog "The Pilates Body" as a teaching/inspiring site. So I have started a new blog called "Letters to my friend" I hope you will check it out. It's me saying what needs to be said in a format that comes natural to me... letters.

I hope you like it and share it with your friends.

Chandra

You're not alone and you're not crazy

So I know I got a few days off track.; it couldn't be helped.

How many of you out there have an injury? How many of you push your pain or discomfort to the way, way, WAY back burner? (Oh look it's China!) That was me. To a point it still is. The doc's know I have a torn disk in my neck which is causing nerve pain, tension headaches, and migraines all rolled into 1 GIANT "I can't function to save my life because it lasts for 2 - 3 days" pain in the neck- pun intended. I have found a great chiropractor, acupuncturist, and moksha yoga. The combination has helped tremendously. So," great", I thought " the worst is behind me". What is that saying about speaking too soon?

Now, my lower back never bothered me until my 3rd pregnancy; sweetest baby- hardest pregnancy. Long story short; bed rest + 2 weeks early induction= my angel; my calm in the sibling storm except when she IS the storm...

Anyway, back to point. I'd get pain or my back would go out sporadically. No biggie; I just dealt with it. Well, now the table has turned and the sporadic part is when I'm not in pain. It sucks. It can get pretty scary when people want to shove needles into your spine and hint about surgery. It's EVEN scarier when you consider it.

Right about now you might be asking why am I sharing my pity party with you? It's so #1 you know you're not alone. It's okay to admit you might need help or even that it's okay to put yourself first for once. #2 You're not crazy. When pain is chronic (lasting longer than 6 weeks) it's not normal. Your body is trying to tell you that something is wrong. LISTEN, listen, put down the cell phone and listen to it. #3 There are a lot of treatment options for every type of injury. If you have an open mind you might find the answer to you particular problem. Acupuncture may sound scary; but it's not. nor is it painful. #4 Do your own research, ask a lot of questions, and don't be afraid to tell a doctor "no". In my case they all jumped to spinal injections. This route dealt with the pain and not the problem. I want the problem fixed so that the pain never comes back. I might end up getting the injections at a later date. If I do it will because I choose to. #5 Be creative. My spine surgeon would look at me crazy for using yoga as a treatment plan, but for me it works.

Now back to your regularly scheduled program.

Love

So I mentioned in my last post that my new found love- obsession- just gotta do it; is moksha yoga. I love the way it helps my poor battered back feel strong and healthy. I LOVE the dripping sweat it gives me, and I love how amazingly strong I feel when I finish a class. But the thing I love most is that moksha makes me WANT to exercise.

I know how important exercise is; especially when you have an injury. I also know first hand how hard it is to actually get physical when the spark is gone from your routine. It is for that reason moksha is my heaven sent. I've been to class 4 days so far this week; with another class scheduled for today. I have actually gotten upset on the few days I couldn't go because I am enjoying myself so much. My husband even tried to get me to skip a day so we could do anything that involved him (he declined the invitation to join me.). I said "after my class."

This experience just reinforces the knowledge that you have to make fitness #1 fun and #2 time for it. I WANT to go to my classes; it makes me happy. Because I'm happy I schedule time into my day to go. Even the small inconvenience of having to run home after class for a much needed shower doesn't bother me. Yes, I shower after other workouts, but there is no stopping for milk when you look like you took a bath in your clothes.

It was a fluke I found this type of yoga. I wanted to stretch, love the sweat of Bikram, but that class is just too intense for me at the moment. So I said what the heck and tried the moksha.

The point of all my rambling is; you never know what you will love to do unless you step outside your comfort zone and try. You never know what you will find.

Out of the Box- part 2

I find it ironic that the parts of the human body that most women love to hate are the parts that seldom get exercised. I mean we want tight tushies but we don't target the gluts. We complain about back pain, but never extend those muscles backwards; we only bend them forward. So here are some ya go; exercises that can cure lower back pain, tighten up the junk in the trunk, and make you sweat. ENJOY!

Bridge series

This is a wonder woman exercise series. It can strengthen your gluts, lower back, inner thighs, and abs all in one shot. The secret is on how focused you are. Initially you can push those hips up to the sky with out using your gluts. You will feel a bit in the hamstrings (can anyone say cramping?), but that's it. Most people have TRAINED their bodies not to function correctly in everyday life. So now the focus has to be on fixing what we broke.

Lay flat on your back - knees bent- heels in line with your hips. Place a pillow or rolled up towel between your knees and gently hold it. INHALE- nod the chin to your chest lengthening the back of your neck. EXHALE- tighten everything!!! Slowly lift you hips up to the ceiling by pushing them up with your gluts (that's your butt people). When you get to the top the front of your hips should be in a straight line from your shoulders to your knees. Now the work starts. Press your knees into the towel/pillow, squeeze your derrière, and pull your lower abs into your spin. NOW BREATHE!!! Hold position for 10 deep breathes; on your last exhale slowly roll your spin back down to the floor 1 vertebra at a time. repeat 3 times.

Basic Bridge

When you feel strong in the basic position you can add a single leg lift. Start in your basic bridge. INHALE- lift your right leg off the floor and extend up to the ceiling. EXHALE- lower leg just until the knees match. INHALE flex the foot and lift back up to the ceiling. HIPS MUST STAY LEVEL AND LIFTED. Repeat 5 times on this let then lower back down to the floor and repeat series on opposite leg.

In this series it's important to take your focus into to supporting leg. It should be working much harder than the lifted leg. If you begin to shake or lose form then end the set properly.

Back extention

When you have back pain it's hard enough just to get through the day; much less exercise those muscles that are causing you pain. Work these into you routine and before you know it you back will bother you less and less.

Swan 1: Lay on your stomach- legs straight- hands on the floor next to your shoulders. Pull your abs off the floor. INHALE- press through the heels of your hands to lift your chest off of the floor. Keep looking down at the floor not the wall in front of you. EXHALE- hold position sliding shoulders away from the ears and tighten your abs even more. INHALE- hold this long body position. EXHALE- lower down to the floor, but don't relax your body!!!. repeat 10 times.

Swan 1.

The next step would be to move the arms with the body.

Start in same face down position this time with your hands under your forehand like a pillow or by your side with palms facing your body. pull your abs off the floor. INHALE- Side your shoulders away from your ears and lift your entire upper body off the floor as one unit while you pull your shoulder blades toward each other with out losing your long neck . KEEP LOOKING DOWN AT THE FLOOR. EXHALE- lower back down to the floor but do not relax INHALE- lift; EXHALE- lower. Repeat 10 times.

Swimming Prep 1.

Four Point balance

Your starting position (A) can be an exercise as well.

Arm Lift (B):

Start on your hands and knees (A). Pull your abs in tight to your spine and slide your shoulders away from your ears. You should be looking straight down at the floor between your hands. EXHALE- lift your right arm off the floor WITHOUT bringing your shoulder to your ear. Hold for 10 seconds. Lower hand to floor and repeat on opposite side. Do 5 sets each arm.

Leg Lift (C):

Start in same quadraped position listed above. EXHALE- and reach your right leg behind you WITHOUT lifting or rotaing your hip up to the ceiling. Hold 10 seconds and return to starting position. Repaet opposite side. Do 5 sets each leg.

Bird Dog (D):

Again starting in the quadraped position listed above. IHALE- connect abs and relax shoulders away fron ears. EXHALE- lift right arm AND left leg of of the floor. BREATHE and hold for 10 seconds. return to strating position and repeat on opposite side. Do 5 sets each side.

This last exercise system is my new favorite workout. I love Pilates. I love GYROTONIC®, and I now love yoga. I have started practicing MOKSHA yoga. Moksha hot yoga is a unique yoga series that combines the precision of therapeutic yoga and the foundations of traditional yoga in a specially heated room. The series is a cardiovascular workout that strengthens, tones and loosens the muscles, while calming the mind and reducing stress.

The 'hot' in hot yoga allows for deep, safe stretching and promotes detoxification of the skin, blood and muscles through sweat. Classes are suitable for all levels of ability, even ABSOLUTE beginners with limited flexibility!

Out of The Box- part 1

As the new year rang in, many of us had a mental list of all the things on our do and don't list. Usually at the top of that list is to lose weight and exercise. Sadly; when you put it into such general, non-specific terms, it can suddenly become as daunting as "read War and Peace in a week" (I personally take a week just to read my favorite magazine). Well I thought I would make things a little easier with a few new foods and exercises to try in every blog. Most of the items on this list cost little or no money, can be done in the comfort of your our home, and you can share with your family.

Let us start with some of the foods in this experiment. I chose the foods because it has been my experience, both as a person and a professional, that when you are eating better- you feel better- and when you feel better- you want to add more things into your life to feel EVEN better. (yes I know, that was a lot of better's; I promise I'm not auditioning for an infomercial). My point is; everything in life is a cycle of positive or negative influences. When you can consciously substitute the negative things in your diet and life with positive ones; you are creating a new cycle that only gains momentum.

APPLE CIDER VINEGAR click here for more info

I love this stuff. You can eat it, drink it, clean with it, and even take a bath in it. It is safe for people of any age and is a natural way to stay healthy. You need to buy the UNFILTERED, RAW, ORGANIC type. The reason it needs to be the afore mentioned is because apples are the #1 contaminated fruit with pesticides off the "dirty dozen list" (but that is for later). Certified Bragg Organic Raw Apple Cider Vinegar is unfiltered, unheated, unpasteurized and 5% acidity. Contains the amazing Mother of Vinegar which occurs naturally as strand-like chains of connected protein molecules. (If sediment occurs, shake before using.)

INTERNAL BENEFITS:

Rich in enzymes & potassium, Natural antibiotic germ fighter, Fights E Coli and other bacteria, Helps control and normalize weight, Helps improve digestion assimilation, Helps relieve arthritis stiffness, Helps relieve dry sore throats, Helps remove body, sludge toxins.

The best way to get the goodness is to drink it once or twice a day. I like mine as a hot "tea" in the morning and through out the day. Just take hot water, 1 to 2 Tablespoons of the vinegar, and honey to taste. I personally like mine more vinegar"y" , but if you add more honey it takes that taste away. This is safe for the entire family; just give the kids a smaller amount of vinegar.

Yerba Mate Click here for more information

It looks like tree bark and has a very earthy taste, but this drink is high in minerals, antioxidants, has a great caffeine boost equal to coffee; and Yerba mate is a smooth natural source of energy and nutrition. Like green tea it is rich in polyphenols.

You can drink Yerba mate in place of coffee and feel confident you are getting the kick you need, but in a much healthier dose. Here is how I make mine (which I am enjoying at this very moment)

1. Like I said it looks like green bark. I recommend that you start with only a tablespoon or so to start.

2. I use my french press, but a tea ball would work too. Just add non boiling water and let steep 5 minutes or so.

3. I personally like to use Silk Creamer in mine. It blends nicely with the earthy taste of the Yerba and makes it more like a tea latte.

Figs

I am completely addicted to figs and cheese. I mean I have to get my fix at LEAST once a day. The good thing is that figs are super high in fiber (5 grams per serving), antioxidants, and are sweet enough to calm any craving. Now when I get my groove on I eat the figs straight from Whole Foods Bulk Bin; they don't have any sulfates or preservatives, and I store then in the fridge ( I think they taste better cold). I also eat them bit for bit with Beecher's Flagship cheese. For me it's the perfect balance of sweet and savory. Plus I get may calcium to boot.

Well safe to say I know what I'm eating for luck... All this talk about food has made me hungry.

Please click the links to learn more... as the Saturday Morning Specials used to say " The more you know, the more you grow."