Fun & Fit Summer

“Summer time and the living easy…”  famous words and so true!  I know your summer is half way done but it is important to remember a few tips for the best fun and fit summer!!

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Here are my Top 10 Summer Time Tips!

1.  Drink lots of water!  The weather is hotter,  you may be more active, and all the more reasons why your body needs more water.  So drink up!!  Add fresh fruit to your water to mix it up.

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2. Sunscreen!   It is important to protect your skin from the sun’s harmful rays.  Make sure to apply an ample amount of sunscreen, reapply very 2-3 hours, and don’t forget your hands and feet.

3. Eat fresh!  There is so many wonderful fruits and vegetables that are in season this time of year, so take of advantage of this!

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4. Sleep.  With the busy summer days, and nights, still make sure you are getting enough sleep.

5. Stay cool.  Go to the pool, water park, splash pad.  But if it’s too hot for that, then stay in, go to the movies, play a game, do a project in your home.

6. Transform your activities into exercise.  Instead of laying out at pool, jump in and swim a few laps.  At the beach, try kayaking or paddling boarding.  At the park, try pull ups on the jungle gym.  Get creative and remember very little bit helps!

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7.  Try something new!  Summer is a perfect time to start a new workout program, try a new workout class at the gym or a studio. Changing up your workout program is also good for your body and working your muscles in a different way can give your metabolism a boost.

8. Relax and rejuvenate.  It’s great to be active in summer but take time to relax and rejuvenate.  Get a massage, take a nap, get your nails done, try yoga…

9.  Fun!  Fun is a must in the summer.  Make a summer bucket list of all the fun things you want to do!  They can be big or small as long as fun is involved!

10.  Read.  Reading is a perfect summer activity and a great exercise for your mind!

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Hope you enjoyed these tips and have the best fun and fit summer!

Beach Body Bootcamp

wedding lawn BBC I was asked by the Balboa Bay Club to teach a bootcamp class for a special group that is coming in for one day only.  Having taken bootcamp classes and teach Pilates, I decided to do some research and develop a full body workout that can be done anywhere without any props!  It has short but intense cardio intervals, full body strengthening moves,  and some killer ab work. There are 10 exercises which takes 10 minutes, then repeat the series 2 more times for a total of 3 sets for a killer 30 minute workout!  Do as many reps as you can for each exercise!

1. Jump Rope – 1 minute, 30 seconds

Jump rope in place as if you were holding a jump rope.

2. Squats – 2 minutes

Do as many as your can in 2 minutes with your knees shoulder width apart, feel slightly turned out squat down keeping chest open and weight in your heels.

3. Lunges – 1 minute

Step forward with one foot and lunge forward so that knee is above your foot and you are balancing on your ball of your back foot.  Step back and switch legs.

4. Crunches with Legs Extended – 30 seconds

Lie on your back with your legs and arms pointed straight upwards.  Keep legs together and lift your head, neck and shoulders reaching your hands towards your toes.  Keep head lifted as you crunch up and down and do as many as you can for 30 seconds.

5. Twist Crunches with Legs Extended – 30 seconds

This exercise is just like the previous one, but when reaching upwards you will add a rotation.  When you reach up you will bring your hand pass the opposite knee by twisting in your torso.

6. Flutter Kicks – 1 minute

Continue lying on your back, place your hands by your side (or under lower back for support) and have your legs extended about 1 foot above your mat.  Keep your back flat on your mat as you move one leg up and the other down, like you’re swimming in a pool.

7. Lower Back Bends – 30 seconds

Lie on your stomach with legs straight, feet shoulder-width apart, and the tops of your feet touching the mat.  Your arms should be bent at the elbows, hands slightly higher than your shoulders, and palms on the mat.  Flex your butt and lower back and slowly raise your legs and arms about 6 inches off the mat, then lower and repeat.

8. Push-Ups – 30 seconds

Get in push-up position with your feet a few inches apart, your arms straight, and your hands near your shoulders.  It is ok to start with your knees on the floor until you get stronger.  Your body should form straight line from your head to heels.  Bend both arms and lower until your an inch off the ground (or as close as you can) then return to the starting position.

9. Dive-Bomber Push Ups -30 seconds

From the push up positions, widen your feet about shoulder width.  Lower your body to the floor by slowly bending your arms then press your torso upward until arms are straight and back is arched into back extension.  Reserve the move back to the starting position.

10 Jumping Jacks – 2 minutes

Yes, a classic but a good one! Stand up with your legs together and arms down by your side.  Keeping your arms and legs straight, separate your legs about 3 feet and raise your arms above your head in one jumping movement.  Then return to the starting position.

 

Make sure you consult a doctor before starting any workout routine.  I suggest a 5-10 minute warm and a 5-10 minute cool down.  Ok, now it’s your turn!  Give it a try!!

What is Pilates?


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 Pilates is a method of exercise that strengthens muscles, develops flexibility, increases coordination, and improves health and well being for the whole body.  Pilates is performed on a mat or on a specially designed equipment including the Reformer, Trapeze Table or Cadillac, Exo/Wunda Chair, and the Barrels.  Pilates was developed by Joseph Pilates over 80 years ago.

Joseph Pilates was born in Germany December 8, 1883.  He was a sick child, he had rheumatic fever, asthma, and rickets and was plagued by a weak respiratory system.  In order to improve his own health he began exploring ways to strengthen his body and his mind.  Joe began intrigued by the classical notion of the ideal man who combined a well trained body with an equally trained mind.  Joe participated in many activities including boxing, wrestling, fencing, gymnastics, as well as yoga and meditation.

When World War I broke out, Joe was in England touring with a boxer.  He was held in a camp as a resident alien for the duration of the war.  While in the camp he took it upon himself to lead his fellow detainees in a daily exercise program.  When the influenza epidemic broke out in 1918-1919, none of the inmates who followed his regimen got sick.

Joe’s success with his group brought him to the attention of the camp leaders and was given the job of an orderly at a hospital.  He was put in charge of 30 patients and worked them out every day to exercise whatever they could move.  There were few treatments to offer other than surgery and morphine.  Nursing usually meant extended bed rest which lead to muscular atrophy, loss of aerobic capacity, and a weakened immune system.  Joe’s exercises help his patients to get better faster and helped them to fend off secondary infections that killed so many people in similar circumstances.

Joe’s job working as an orderly and manually working out 30 patients every day was very physically demanding.  So Joe came up with the idea of attaching springs to the patient’s bed frames thus the first Cadillac was born!

After Joe was released, he and returned to Germany. Shortly thereafter he was approached by the “brown shirts” (who were to become the Nazi party) to train their police force.  Joe didn’t want to have anything to do with them, so he left for America.  On a boat on the way to America, Joe met Clara, who became his wife.  Clara was a nurse who became a true partner for Joe, working beside him in the studio everyday.

When Joe and Clara arrived in New York City in 1926, they rented a small studio in the same building as the New York City Ballet and started teaching what Joe named “Contrology.”  Joe worked with clients from all walks of life but he made an especially strong impression on the dance community working with many injured dancers for rehabilitation.

Joe had a dream of introducing his vision of mind-body fitness into every aspect of life, from elementary school to military training, had he not been so far ahead of his time, it might have happened.  Instead, he taught a small group of devoted teachers and students.  A few continued his work until the rest of the world caught up with his revolutionary thinking.

Joe died in Octobery 9, 1967 from complications of smoke inhalation when a fire broke out in his studio.  Clara carried on the work until her death in 1977.

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