PILATES REFORMER

updated March 5, 2015 

If you are serious to get in shape and fortunate to belong to a gym or have access to a Pilates reformer, do it! If you cannot get to a gym, invest in a yoga mat and get stretching! 

RIGHT NOW try to cut back in areas such as i) your finances that could subsidize access to a gym, ii) your nutrition to help your gym investment work better for you, and iii) work on simplifying and de-cluttering your life: ALL to help yourself now and for a long time to come.

I have been working on the reformer machine in group training, with an instructor, and after four months I have seen such a difference in my core and spinal column stability. A personal huge feat for me, and I still have a long way to go, as a weak middle and back have been a nemesis for me for way too long. Plus, a few less meals and more focused nutrition intake has helped me sharpen my mind and keep the purse lean as well.

My weight is 2 pounds less, and my actual form has become more balanced and strong. I definitely need more work, however, but finally a good start will pay later dividends. So much of this is sticking with it. A nice addition to this ongoing transformation is my tennis serve~ it is stronger and I now have the physical capability to win more points and hopefully games for my partners and team players.  These are tough women I am up against, so any edge has great value.

Pilates can be done as mat exercises, or on a reformer machine, which by now you know is my personal preference.

Herebelow is an informative, realistic article from Daily Mail UK, take heed that without proper instruction, injuries can occur.

courtesy Getty images

Some history~

Pilates is actually the surname of Joseph H. Pilates, born 1883 in Monchengladbach, Germany, and lived to the age of 83.  Already a public figure as a professional boxer, he was nonetheless incarcerated in WW I in England, and vowed his inmates would emerge stronger than when they entered, through implementation of his Contrology method. Not a one suffered the ravages of the 1918 flu pandemic, suggesting that the Pilates method has true merit. Personally, I have not been sick this winter, usually getting something here and there. Pilates eventually came to America, married Clara whom he met on the ship's voyage to The Promised Land, and opened an exercise studio in New York City, where he spent his lifetime professing his love and craft for physical fitness. 

Joseph Pilates at the age of 57 and 82

One of his students was the famous dancer and instructor Martha Graham, 11th in descent from American Puritan Myles Standish, and Presidential Medal of Freedom Honoree.

Martha Graham

So much is in the b-r-e-a-t-h-i-n-g.  Take a breathe, a deep breathe. And expel the used up oxygen slowly. Yoga is like this too, but Pilates is more body building focused.

Reformer is awkward at first, but you will adjust!

I am sure some of the red carpet beauties partake in this exercise. I have read Gwyneth Paltrow does, and after having had two children and at the age of 38 in this shot, she looks marvelous!

March 2015 update: Gwyneth is now partnering with Juice Beauty!  Look for new, exciting promotions, all organic, of course! Keeping in shape inside and out!

at the  Oscars

SOUTH KOREAN GANGNAM CRAZE

This South Korean dance Gangnam Style has gone viral!!  This is a must-see:

Photo credit by Associated Press

GANGNAM STYLE YOUTUBE LINK

Wow, can we say anything more?? The energy here, the color, the absolute love of dance, this is a real calorie burner!!  

Globally, this video is very important, there is nothing like great art to unify all nations, all cultures! 

 A hit is a hit, plain and simple. The beat is fun, the look is new, and the editing flows from one new dance routine to the next.

Makes you want to jump and sing!!

From Livestrong.com for calories burned per hour for a cardio dance workout: 

Calorie Expenditure Profile

According to NutriStrategy, a weight loss and fitness website, a 130-lb individual can burn 413 calories from one hour of high-impact cardio dance aerobics, or 295 calories from low-impact cardio dance. A 155-lb individual can burn 493 calories from high-impact cardio dance or 352 calories from low-impact cardio dance after one hour

You can read more: http://www.livestrong.com/article/544155-the-calories-burned-per-hour-of-a-cardio-dance/#ixzz27LSZKWg4.

Congratulations, Psy, your Gangnam Style has the most YouTube likes in history!! 

            As the saying goes, If the shoe fits, wear it!! 

Check out these fun dance shoes at DSW!!

                                                                  

GREATEST OLYMPIAN OF ALL TIME

August 12, 2012 Update: 

Whoa, can we say more about US Olympic swimmer Michael Phelps??  He has won 18 Gold Olympic medals, 2 Silver, 2 Bronze, total 22 career medals, winner of the most medals in Olympic history. 

Photo credit Matt Slocum/AP

Here in London, 6 Golds, 2 Silver, he is a powerhouse!  Great Reuters article here! 

A wonderful tribute to Michael's retirement at age 27, we will miss you! 

What goes through the mind of a great competitor? I think he looks better now than he did four years ago, a greater maturity to his persona, a resolve to his demeanor, especially while actually losing in some races the past few days, showing his humanity.  But did he cave? Look desolute, angry, any other negativity to interfere with future wins? No.  None whatsoever.  And that staying in the moment, shaking off any commentator innuendo that his time, his glory in the sun is over, is gone forever, instead catapults him to glory. 

 Michael has done it, he has achieved the "GOAT," a term used in sports and referenced to tennis icon Roger Federer, which means 'greatest of all time.'  There is greatness, we are blessed to have that gift in our lives, that goal that can be achieved by some, dreamed of by many.  But existing nonetheless to be experienced on certain levels, and Michael has achieved the highest level, being at one with the physical of this world, the near impossible.  Dreams are one thing, reality and harnessing the physical is quite another, a magical feat with highest honor.  And so it is. Bravo to Michael, and by the way, I really like those swim goggles!  

Olympian aficionados: Have a marvelous day, find YOUR greatness!!  ✈

HEAT WAVE TENNIS!!

Hi!!  Very hot on the tennis court this morning, and humidity at 59%! Temperatures hitting a high of 103 degrees Farenheit for the afternoon.  So, how did the match go?  

My opponent was a lovely young lady of 23 years from Germany, very strong with well placed shots with a definite slice. I discovered later that she is a 4.5 level player, as she completely wiped out all the other 4.0 level opponents, who are true to their rating. I am happy to contend at all with a player like this! In such heat!

Definitely got surreal out on the court~ intense, crazy, and pushing myself to get points and maybe a few games here. Tough, tough, tough!!!

She had a killer serve that I was able to return okay... when she didn't ace me twice!! 

My game was not on today unfortunately as much as it could have been, I do think it was the heat more than anything.  Also tough to run down her balls (she hit the ball early), my shots would break down too quickly due to a slippery racquet grip, and even the wrist bands were no help in this weather.  

If I hit her a short ball to the service line, she quickly got to it, then simply angled it even shorter to the side, just impossible for me to even get to. Great control. Effortless!

Hydration definitely kept me in the match, but I'm sure you've guessed by now this was not a win for me today :( But I did get a few games and the points were good and some were close. 

What this situation does tell me is that I need to expect the unexpected and also keep working on particular areas and overall fitness:  upper body strength to place shots under extreme conditions (if I could have 1 oz. of Serena's strength :) and congratulations on winning Wimbledon today, too!!), also, no caffeine at all in the morning as it inhibited my breathing capacity, especially tough in this extreme heat, and improve upon my own slice shots and power up my serve even more.  

All good goals. My hydration was fine, and taking two towels was quite effective afterwards to help cool down, one for the face, the other for hands, arms and legs! 

Hot or not, get on out there and give your best, remember that the same court conditions hold for your opponent as well! ☀

p.s. start your own tan with paraben free Kate Somerville tanning towelettes($48.00) !!




Next, apply Kate's SPF 55 Serum Sunscreen ($45), non-comedogenic, lasts!!~

MATCH PREP

Hi!  I am prepping for a tennis singles match tomorrow morning, I am quite excited, especially since the weather is hitting an all time high of 102 degrees Farenheit!  How to stay cool and have your best match possible? 

Firstly, we are scheduled to play in the morning, every second counts, so even at 8:45 AM, the weather forecast is for 84 degrees Farenheit, not even real court temperature!  

I am packing a cooler with ice packs, my 100 oz.drink of Pedialyte with ice cubes, a packet of almonds for on court energy, 4 wrist bands, a head band, my Head Instinct racquet, and my spare Wilson racquet (heavens if a string is popped!).  

I'm really pumped for my match tomorrow morning, of course women's Wimbledon Finals are on at the same time, but I'll watch a replay if I miss some, and men's Finals are Sunday, I really am rooting for Federer, but this will be a huge win for Murray as well. 

So, for my match tomorrow, women's singles 4.0 USTA, I am hydrating a lot today, ingesting proteins and nuts (a little chocolate too as I had a craving, but just morsels to satisfy and nothing more :) ), and staying rested to conserve energy.  My psyche?  I am as ready as I can be.  

My mantra?  Keep my eye on the ball, stay in the point, and never give up. My serve is powerful, keep my eye on that ball too, and assume nothing, but watch-that-ball, so much of tennis is in the ball tracking!  Have a great day, and enjoy Wimbledon Finals as I will with my own tomorrow!! ☀

INNER BEAUTY, DIET & AGING WELL

Hi!!  What a great day today, outdoors, sunshine, and my new Head Instinct tennis racquet!  Played singles for 1 hour and 45 minutes, everyone no matter what age has got to stay fit as much as possible, because too soon does the body seek to lose its elasticity. There is no way that I'm going to grow older without a fight!  

Firstly, be aware of how your body works, your thyroid for example, and know your physical limitations before embarking on any new fitness program. Acknowledge that aging is a very tough issue, it happens to us all, but rest assured there are strategies you can use to stay fit and beautiful.  

The most important is to have a good attitude, inner beauty counts. 

Next, slowly whittle away your diet so that finally you are eating as cleanly as possible.  Believe me, I know first hand old habits are hard to break, so go slowly until those omissions are no longer missed.  It will happen, just give yourself some time, but do make the effort! There are so many sources out there in print and on the internet that it's not worth listing do's and don'ts regarding nutrition, except keep in mind to have the protein, plenty of vegetables and fruits, and minimize everything else. 

That's it. Period. Have some self control and remember that your health is the most important asset in life that you have, so do something worthwhile for yourself, your loved ones, and your future loved ones!  Find a sport that you love, or several sports, it really doesn't matter, but do get out there and have fun exercising, so much that you forget you are exercising and simply having fun, because that's what health and wellness is about, being the best you can be, and you deserve it!!  ♥

FIT BEAUTY TRAVEL TIPS, HUMILITY

Hi!  What a whirlwind weekend we've had, all good, a college graduation and much celebrating for a beautiful group of girl grads from Boston College who are "off the charts" as one Dad commented! 

Today's youth are to be commended for hard work and lots of focus to do justice in this world of ours. Here's the Boston College podium, opening prayers, then speakers:

Bob Woodward, journalist, is third from left

 And how to maintain fitness while traveling? No easy feat, I tried, but was still pretty tired last night upon return by 2 AM. 

I drank as much water as possible, but one day made a mistake of drinking too much coffee on an empty stomach :( Otherwise, I ate fruit when available which kept me hydrated for, yes, UPCOMING tennis matches!  

When traveling try to spot anything healthy to eat and minimize all carbs, because somehow those culprits will creep in to your diet plans. 

I've been thinking about ways to set the mind on the tennis court and how to size up your opponent to optimize a win. 

You can lose when playing a weaker player, so I think that's when humility comes in.  It forces the mind to stay in the point and not wander. When playing against a stronger player, you have to really analyze their game~ how do they play?  Are they a baseliner, and if so, how should I hit to keep the ball away from them? 

Most superior players I've been up against have an obvious dominant side, then they use it to its fullest. Humility is an emotion (weaker opponent), whereas observation is more analytical (stronger opponent). In either case, you have to estimate your own tennis skill set and fitness level against theirs, then gauge your game strategy accordingly. 

And if your opponent is very similar to you?  Well then, expect to have a tough match which could be long and look for those nuances and weaknesses by testing a variety of shots.  

What a great game tennis is!  So much to talk about, have a good match and get on out there, tis the season! ☀

CORE CONTROL

"Core Control" in tennis, what is it exactly?  It is twofold: the mind working the body, totally in sync for optimum performance.  Not as easy as it sounds however.  

Definitely get your middle tightened however you can through the exercises that fit you best.  With me I enjoy swimming, which has helped immensely as a tummy tightener besides other benefits as well.  

I have read in multiple sources a tight core helps with all tennis strokes.  The body moves and turns better. Kettle bells are great fun also, I make up my own routines, maybe not the best idea because of injury potential, but I do anyway because my own moves make for a more interesting workout!  

Also, as girls (and guys, too!) in our mid fifties, the arms will slacken a bit, so the kettle bells will help over time to tighten the arms. I use 10 pound weights per arm. But there is much more to the core I want to discuss. 

It is that inner strength I feel when I am serving out a set or trying to close a match.  Sometimes I actively feel in the core of my being that inner sense of concentration and resolve, which serves as a guide to finish the task.  

If I don't have that feel, usually from fatigue, then I am in a tough spot and may very well not close out the set or match.  

But I have learned how to recognize that feeling within my core, so if it is there, I know I am on the right track!  It is a physical tightness, linked to a mental resolve.

And if it is not?  I know I need to get it there if I am going for a win. 

This game of tennis is so amazing, each time I play or even watch a match I learn something, not only to try on the court, but in every day life as well. 

Try to develop and recognize core strength within yourself, make it a habit! ☼

BEAUTY TIPS IN A NUTSHELL

Tennis clinic this morning, as a left-hander, doubles partners either love you or get frustrated, there is no in- between!

Obviously, it's best to try different tennis partners and BE HONEST with each other, as we did today, and our dialogue worked out well in planning for our future matches.  

I also play singles, which eliminates the learning curve for partner compatibility, you are solely on your own, sink or swim!  This group is 10 years younger than myself, I love it when women get together and discuss their ages, this is an honest group mind you, so I revealed my age, 56, and they were amazed. 

But I have to ask, what do they think 56 looks like? :) I am always complimented none the less, which is very kind of these inquisitive ladies, and the aggressive one (yes, she liked me as partner on the deuce court) asked the very popular question, very flattering always to me, 'What do you do?'

 My answer in a nutshell, as we are all pressed for time: 1) be HONEST with yourself and others 2) drink LOTS of water, 3) don't worry too much, and 4) laugh A LOT!!  

Have a great day, it is here for you, 24 hours. ☼

DO THE HARD STUFF

Good evening!  It's so good to challenge yourself, no matter where you are on the learning curve, just keep going!  Sometimes you just don't want to do what you should, like me today, I really had planned to run a 5K in my neighborhood, but it was really windy and cold out, so I did other necessary tasks, thinking I'd go out later.  Well, you know the answer to that one.  I did my work, but the weather was too chilling to cooperate.  So, instead, I put on my cold sneakers, and went to the gym late in the day. It was hard to get there, but I did.  And was glad ever!  What a difference one hour makes, I speed walked 3.5 miles at a 4.0 incline, still didn't do my run as I decided it just wasn't going to happen today, and it didn't, BUT, I got out there, burned 378 calories, and felt SOOO much better coming back home, wondering why it was so difficult to get there to begin with!  So much of the challenge is in your head, if you can fix your mind, slowly the body will conform, it just takes time.  Get out there, and good luck!