Play it up

I know it's been awhile since my last posting, but that is because I have been living the topic of this post. I've been out enjoying the summer and playing as much as possible. Riding my bike, camping out in nature, hiking, swimming in the lake, rowing a boat, jumping in mud, and basically acting like a kid.

Working out can be serious business, but I think we can all get so much more out of our movement if we release the idea of "working out" and take on the inspiration of playing within our bodies. Sometimes we work so hard that we actually have the opposite effect of the movement we are looking for in our bodies. When I was first learning Pilates I would try so hard to "lift up out of the crown of my head" that my eyebrows would constantly lift, causing me to wrinkle my forehead, which may cause me to invest in botox. I was working so hard to do the correct movement that I actually created more tension in my body through not only my face, but my shoulders and neck. What I really need to do was release and play within the movement to achieve a much more authentic movement.

In Pilates no other exercise describes this better than "Rolling Like a Ball". The movement must be playful, fluid, elegant and soft while maintaining a rounded, stable shape. If you work too hard, the ball with flop and bounce. It needs to move playfully on the breath like an evenly balanced scale or a beach ball blowing in the wind effortlessly. While Pilates is about elements like Precision and Control, more and more in our society we need to encourage exploration, release, and childlike curiosity to truly find the depth and beauty of the movement. So stop being so serious and get out there and play a little, you may discover your inner child still lies within just waiting to come out and play.

The Posture of a Princess

We all tuned in to watch the pomp and circumstance of the royal fairy tale wedding of Kate Middleton and Prince William last Friday. Waiting on baited breath to see what dress the new Princess would wear as like a butterfly she went in as a commoner an emerged as the Her Royal Highness the Duchess of Cambridge.

I thought the dress was exquisite but more so was amazed at Kate's elegant, statuesque posture. She was so regal and dainty as she placed her slender hand on top of her fathers and eventually her princes. Her shoulders were gently broad across her chest and softly back exposing a beautiful, yet graceful openness. Her carriage was like that of a lithe dancers as she elegantly maneuvered from father to husband, commoner to princess. From my view she was already regal entering the chapel. She carried herself with such grace, command, elegance, femininity and beauty.

Her posture and elegance to me is what made the dress such a beauty. We may not all get to be princesses but we can command the attention of one. The gentle elegance of an open lifted chest with the shoulders gently gliding down one's back will give you the elegance and grace of royalty.

• Tune into your posture next time before a hot date or big meeting. 
• Take a moment to breath fully into your lungs and open your heart, chest, and collarbones outwards and upwards. 
• Roll your shoulders back and down in circular motions a few times. 

Allow this opening and lightness carry you with confidence, grace and elegance as your subjects bow down to your every will.

Rebirth

Here comes the sun.

Living in Chicago the gray, cold weather can definitely get the best of you. Seasonal depression seems to inhabit most Midwesterners mind frame. The appearance of the sun immediately changes my outlook on my day and life in general, especially in the spring. Throw a sunny, 55 degree or above day at us and people are out strolling the streets in abundance, playing at the park, sitting outside to eat, and generally smiley, happy people.

Nature goes through rebirth with the spring rain allowing fresh flowers to bloom and grow, why shouldn't we do the same?

Spring is the perfect time to clean up our health and give ourselves a much needed rebirth and reemergence. As new fruits and vegetables come into season its time to take stock of our pantries and add some fresh seasonal favorites. Find a new recipe that bursts with spring flavors. Add some citrus, berries, or grapes to your favorite salad.

As the days start to get longer our circadian rhythms begin to change as well. Making it easier to get up earlier in the morning and enjoy the afternoon and early evening a little more. Make the best of the additional daylight. Find an early morning yoga class or outdoor boot camp class. Invigorate your day by starting with movement. Get up a little earlier than your normal routine and find a nice meditation spot to sit and breathe.

Like the spring blossoms give yourself the much needed fertilizer to energize your mind, body, and spirit into rebirth.

Matthew Sanford's Waking: A Memoir of Trauma & Transcendence

Would you know from looking at this picture of Matthew Sanford practicing yoga that he is disabled?

Matthew is paralized from T4 downward due to a tragic car accident that occurred when he was just 13 years old. Yet not only does he go on to practice yoga but actually is a yoga teacher. 

In his book Waking: A Memoir of Trauma and Transcendence, Matthew Sanford describes the tragic event that changed the course of his life forever. He speaks of the numerous and painful surgeries that he endured and how his mind-body connection not only helped him through but opened him up to his new physical body.

"The splendor and subtlety of living is most apparent in the conscious prescence of the silence"

He describes his journey through yoga as "backwards". Most westerners move through the asanas or poses to get to silence, Matthew's silence allowed his mind to guide him into the poses which his body could not feel.

" alignment and precision increase mind-body integration regardless of paralysis. The mind is not strictly confined to a neurophysiological connection with the body. If I listen inwardly to my whole experience (both my mind's and my body's), my mind can feel into my legs".

Even though Matthew may not be able to physically do every pose it does not hinder him from teaching to students of all levels.

"I can "feel" the pose, feel how the physical instructions are intended to amplify, guide, and direct the flow of energy. When I teach, I give instructions and then I observe not just whether the physical actions are occuring, but also whether the intended energetic release is happening through the student's mind-body relationship. If the energy of the pose is not flowing correctly, I can often adjust the student and enhance his or her experience."

"...follow the energetic flow of a pose which allows me to see and feel the corresponding physical movements. This helps me to feel the heart of yoga despite my limited access to its physical movements. I can feel the pose's inner workings, its focus."

These two quotes above to me are the mark of an amazing teacher. I find that I utilize the mind-body connection of assuming my student's action in my own body to visualize and sense what is going on in their body and then make changes accordingly. It really matters very little when teaching what or how a pose or exercise looks or occurs in my own body.

I truly found his book and story inspirational. It is a story not only about movement, but about your outlook on life, the stories we tell ourselves to get through trauma, the amazing power of our minds and thoughts, and moving through life without limits.

To quote Matthew W. Sanford:

"Is yoga going to make all of my hardship go away? Of course not- my life is going to be hard. But without these difficulties, I would not be who I am."

Give 'em a second chance.

I've been seeing Brussels Sprouts all over menus recently. I am surprised and elated that they seem to be making a comeback. As a child, like most people, I thought I disliked brussels sprouts. Now I realize that they were probably just overcooked or not cooked properly. I adore brussels sprouts now and am so happy to see these tiny buds frequenting menus.

Brussels sprouts fall into the cruciferous category of vegetables. They are known to be cancer fighters, extremely high in Vitamins C and K, and an excellent source of fiber for the digestive system.

According to Whole Foods:

"It is very important not to overcook Brussels sprouts. Not only do they lose their nutritional value and taste but they will begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables. To help Brussels sprouts cook more quickly and evenly cut each sprout into quarters. Let them sit for at least 5 minutes to bring out the health-promoting qualities and then steam them for 5 minutes."

So next time your out eating or cooking give the brussels sprouts another chance. You may be pleasantly surprised to discover that you too like brussel sprouts.

Going Green

The Chicago River dyed Green in honor of St. Patty's day.

St. Patrick's Day doesn't have to mean drinking green beer, wearing your green Mardi Gras hat and acting like a leprechaun. I'm using it as a metaphor for following a plant based diet. Going green diet wise is better for you and the environment. Here are a few of some of my favorite "green" things in Chicago.

Chicago's North and Clybourn's Whole Foods is one of the biggest in the world. While there are many Vegan and Vegetarian items available to bring home to cook there also is an extensive selection of pre-made Vegan items. Some of my favorites are the Vegan Pizza (made with Daiya cheese and Seitan crumbles), Vegan Sonoma Chicken Salad (made with Gardein, Veganiase, red grapes, celery, and walnuts), and the Dijon Porcini Cutlets.

Eating out as a Vegan can be tough. Thankfully Chicago has many fabulous Vegetarian and even Vegan friendly options. Some of my favorites:

The Green Zebra

Looking for a fine dining restaurant with fabulous atmosphere and Vegetarian/Vegan food. Green Zebra has long been one of my favorites to bring friends in from out of town or to celebrate a special occasion. Their menu changes seasonally to provide local and organically grown dishes. I like to go with a group and order several dishes to share so I can taste a little bit of everything. I have yet to find a dish that I didn't like. Allow they are not Vegan they will make eliminations and substitutions where they can. Located in heart of Wicker Park at 1460 W. Chicago Ave. A hidden gem in an ever changing neighborhood.

Karyn's on Green

The latest addition of Karyn Calabrese to her restaurant family. Karyn's on Green is a Vegan's dream menu. Everything on the menu is animal free. As well as a menu that delineates gluten and soy free items. Her entrees don't sound like what you would expect to find on a Vegan menu. "Chicken Legs", "Shepherds Pie", and "Crab Cakes", but rest assured no animals were harmed in creating these delicious eats. Your non-Vegan friends won't even know what's missing. A definite must eat for Vegans in Chicago. And don't forget to order some side dishes to share, the brussel sprouts are to die for. Located at the edge of Greektown near Harpo Studios at 130 South Green.

CD Smores Cake

Chicago Diner
Every Vegan/Vegetarian knows about Chicago Diner. "Meat free since 1983". Chicago Diner serves everyday Vegan food. They are known for their creative transference of your favorite everyday foods in tasteful vegan creations. Items like "Meat" loaf, Country fried "Steak", Gyros, Philly "Steak", The Radical Reuben and their trademark C-Zar dressing on their Chickn c-zar salad and sandwich. The perfect place for any meal. All the comfort foods a Vegan could crave. Don't forget to check out the dessert menu. The Chicago Diner is known for their deserts and even supply them to Whole foods to sell in their bakery. Decadence and cruelty free. The carrot cake is on the top of my list anytime. Located at 3411 N. Halsted in the heart of Lakeview.

Ste. Martaen: Vegan Food Truck
This truck roams Chicago's neighborhoods for lunch and dinner. St. Martaen publishes their stops on Facebook and Twitter. You can tweet, call or text the driver to request a stop in your neighborhood. Menus change daily and they update you as they run out of certain items. Next time you feel like fast food or ordering in try Ste. Martaen for your Vegan needs.

Go Green and Meat Free Chicago!

Watch out Shakira

Looking for a fun, energetic, and hip shaking class that makes you forget that you are working out and not just having a good time shaking your groove thing to the music? Have you tried Zumba yet?

Unfortunately for me, the Zumba class at my gym is offered on a night where I am usually teaching. But whenever I have a cancellation that night I rush over a shake my thang. Right now the class is only offered on one night, once a week at my gym.

This class is SO much fun. Great latino and club music that makes me feel like I am partying in Rio or Ibiza. The combinations are fun and fairly simple. Hooting and clapping are encouraged. My teacher has a great energy although she never really speaks in class, just demonstrates and we follow. Each class we learn a few different dance routines and then at the end there is a shimmying section. I really stink at this part. Great at the upper body shimmy and humbled by the lower body shimmy. I do it with a smile on my face and just laugh at my own lack of junk in my trunk. Kim Kardashian would ROCK this class.

If you're looking for a fun class to let loose and get a great workout, you should definitely give Zumba a try.

You're only as old as you feel

"True age lies not in years or how you think you feel, but in how you actually are as infallibly indicated by the degree of natural and normal flexibility enjoyed by your spine throughout life. If your spine is incredibly stiff at 30, you are old. If it is completely flexible at 60, you are young." - Joseph H. Pilates (Return to Life Through Contrology)

Another year has come and gone and I find it hard to believe that I am nearing my 40's. I'm turning 37, to be exact, although even I had to do the math the other day to be sure that was in fact my age. With the years has come much knowledge and experiences, however I truly feel like a 20 year old still in my body. I still move through my days with vim and vigor and don't see my impending age limiting me in any way. I also don't feel the time clock ticking to achieve certain things in a particular time as I did in my earlier years. When it's right, it will be right.

I feel very fortunate to have been exposed to health and fitness from such a young age. To continue to learn and explore new and old methods. I listen to my body in a more profound way now than when I was younger. I choose to nuture, nourish, pamper, treat, and feed my body and soul physically and mentally every day. I thrive on my passion for teaching and am inspired daily by my teachers, peers, and students. So today on my birthday, I celebrate life in all its glory. I lift my arms to salute the sun in the morning and backbend opening my heart to grace with gratitude for my flexible, mobile, efficient, and youthful spine.

Life after the Ranch and back to reality

Arrived home after spending an amazing week of teaching at Rancho La Puerta. I met so many wonderful people of all ages and walks of life. It was like an adult summer camp filled with health, peace, emotional well being, exercise, nature, and pampering.

Although the weather in Tecate last week was not as warm as I was hoping for. The experience at the Ranch fulfilled all my hopes and desires. Most days started with an early morning hike through the mountains. Chatting with new friends and convening with nature. A healthy breakfast would follow with lots of fresh fruit, oatmeal, quinoa, eggs and even pancakes one morning. A nice warm cup of tea with a spoonful of agave warmed me up to teach.

Every day I taught a 9am Pilates Level 1 and a 10am Pilates Level 2. Tuesday and Thursday afternoons I also taught a level 2 Reformer class.It was a progressive series adding fundamentals and exercises every day. The clients were so fabulous. Open to learning something new or in a new way and making deep, internal changes in their bodies daily. I was so appreciative of their willingness and trust to explore with me every day. Each one of them was truly a gift to me.

Once my morning classes where finished, I had plenty of time to explore the ranch and take some classes on my own. Some of my favorites were Nia with Maya, Hulu Hoop with Hazel, Cardio Drumming with Miguel, and Release and Mobilize with Diane. I also tried a water class (which I have never done before). I felt a bit uncoordinated and retarded but was open to newness and got a great workout from Craig. I also explored some sound classes and some pampering treatments.

The Ranch's healthy spa cuisine left me feeling full and inspired to try adding some different things to my diet. So many wonderful meals and I ate all of them and actually lost 4lbs. Mostly what I will take away from the diet is to eat some complex carbs for breakfast like quinoa or rice with some fruit. Normally at home I eat carbs like bread for breakfast. Not anymore. As a whole there really was not a lot of bread in the menus. Lots of fresh vegetable soups and salads with toasted nuts and fruit slices and then a dinner of items like fresh fish, vegetarian lasagna, stir fry, enchiladas. Are you getting the picture that I ate and ate well?

Some evenings were filled with fun events like Bingo with Barry. This is definitely not to be missed. Hilarious. Fun. A bit raunchy. A good time had by all. Friday evening had a live band and dancing. A blast and a perfect way to end the week with all my new friends and students.

I truly enjoyed every minute at the Ranch. I feel rejuvenated, refreshed, invigorated, inspired, and at peace. I hope to be asked back in the future to Present again, as I would truly like to make Rancho La Puerta at least a yearly event.

The workout made by Mother Nature

My car Tuesday evening.

This week Chicago got hit with the Blizzard of 2011 or Snowmaggedon, as I like to call it. We started getting pounded by Mother Nature's white, wintery goodness on Tuesday evening leaving us with over 20 inches by Wednesday afternoon. Lakeshore Drive a major trafficway was closed down with cars and drivers being stranded there for hours. Schools got two Snow Days out of it and businesses were forced to close as it was both unsafe to travel as well as impossible. Although travelling and work was impossible getting a great workout wasn't.

Wednesday Dig out.

I took early to starting to dig my car out on Wednesday morning. I shoveled for about an hour, burned over 300 calories (according to my heart rate monitor), and worked my core and shoulders galore. Although I realized I really needed to alternate sides while shoveling as my right obliques and shoulder (more dominant side) was extremely sore later that day. No worries though, I knew another day of shoveling was in store and I was sure to work my left side to balance my body out.  Unlike many of my neighbors, whose cars are still buried underneath the snow and now plowed in, I have been able to get in and out of my space since Thursday. I did need to mark my space, in order to assure that I would be able to return. This is a common and annoying tradition here in Chicago, that unfortunately many of us are forced to adhere to.

My karma inspired sign.

As well as my own workout from digging, my boy Logan, a vivacious 4 1/2 year old Golden got his own workout. He played fetch in the middle of the street. Diving into the snow as if it were the lake and coming up with his toy, while the rest of his body remained buried in the feet of snow. He would then try to gallop and swim his way out to bring his toy back. He played like this for over an hour and slept like a baby that night, with the occasional twitching of his sore legs.

Mother Nature may have intended to leave us couch bound for two days, but Logan and I both got a great workout and had a ton of fun in the wintery mountains of snow that were dropped on us. Take that Mother Nature.

Meat ≠ Iron

I grew up in a meat eating home. In fact my parents still do not fully understand what being a Vegetarian, let alone Vegan, entails. They have made comments such as "how about some turkey? that's white meat" and "why can't you have soup that has chicken stock?"

I first became a non red meat eater in college, because I found that I always felt tired after eating it and that it took my body a long time to digest. Shortly after I eliminated poultry. I had never really enjoyed pork, so that was already out of my diet. I focused on eating a primarily Vegetarian diet with some rare moments of indulging in fish. At this point I was still consuming cheese (I LOVE cheese) and eggs on rare occasions. I was never a milk drinker, even as a child, and as I have aged I have become more and more lactose intolerant. During my early years as a Vegetarian, I can't say that I always made the healthiest choices or had a balanced diet. Now, being a Vegetarian and even a Vegan is very accessible with so many choices and substitutions available.

Anemia (iron deficiency) is genetically in my history. As a child and adolescence, even when eating meat, I was continually diagnosed with anemia. Both my mother and Nana have been diagnosed with anemia throughout their lives. I recently had a full blood panel done and was amazed when my doctor said that I was not anemic. "What? Are you sure?" I asked her. Having been anemic all my life and like most people associating iron with meat I assumed I would always be anemic. I do not take any multi-vitamins right now or iron supplements, so the iron I am receiving is coming through my plant based diet. Lots of spinach, kale, and lots of varieties of beans that I consume on an almost daily basis.

One of my clients who herself has switched to a primarily Vegan diet for herself and a mostly Vegetarian diet for her young children recently had one of her children's iron levels checked at her pediatricians. Her iron levels came in at 13.4 with a range of 7-10 being normal. He stated to her that "he wished all of his patients ate like her, that he would see them less and they would live longer". It was great to hear of a pediatrician supporting a plant based diet for children as long as it was "balanced".

It was such a welcome surprise to know that I could not only get enough iron, but reverse my anemia, from a balanced plant based diet. Proof that iron does not equal meat.

I personally am also a little concerned (especially as a middle aged woman) about my hormone levels, due to the amount of soy products I consume and the effect that soy can have on estrogen levels. I advise vegetarian females to have your hormone levels checked and regulate the amount of your soy product intake.

Introducing piLALAtes Book Group

Announcing piLALAtes Book Group!!

This group will read books based on health, diet, exercise, and emotional well being. The book to be read will be determined by myself and the group. You will be given at least a week to purchase, borrow, or download the designated book. We will read the book simulataneously and discuss on a designated basis the assigned chapters. Anyone can comment or pose questions to the group. I am looking forward to this being an inspirational, thought provoking group that will explore many different topics of health.

I think the easiest and most real time way to participate in the discussions will be through twitter. If you are not a member already of twitter it is free and very easy to use. On twitter we can set a thread #piLALAtesreaders. This thread gets listed in the tweet and all users posting to this thread can all see each other's comments and questions. It is in real time so will be like we are all sitting in the same room discussing.

So..... Our first book to read together and discuss is (drum roll please)......

The China Study by Thomas M. Campbell II

Click here to purchase or download to kindle.

If you have already read this book please feel free to re-read with us and/or join in for discussions as we go. Our first twitter group discussion on this book will take place Tuesday, February 1st at 8pm CT (6pm PT and 9pm ET). Please have read through at least Part I.

Mark your calendars, start turning the pages, and sign in to Twitter on Feb 1st. Looking forward to some great reading and interesting discussions.

Tracy Anderson the Black Swan of Fitness

I usually don't blog about negative things, however I am very enraged lately and need to get this off my chest. Tracy Anderson recently has been heavily publicized and over exposed as a "fitness guru". This really angers me. 

She has been quoted as "putting Jennifer Aniston on a baby food diet", claims she can "make any woman look like a model", compares herself to Joseph Pilates, and has been reported to hire trainers based on their cuteness and appearance, not their credentials and certifications. 

Speaking of credentials and certifications, Tracy Anderson herself has no credentials or certifications listed anywhere that I could find. Including her own bio on her website, where she states that she "studied and researched muscle structure and specific workout techniques" (never mentions where or from who), "developed a computer software program for training to guide her and allow her to keep balance between weight loss and a healthy body" (can't find said computer software anywhere), and "designed a Hybrid Body Reformer" (copied Joseph Pilates' Reformer and made additions and adjustments). The one thing that is referenced over and over is that she is a "former dancer". Again never stating where she studied or with what company or show. The fact that her credentials and where and with whom she studied are never referenced or mentioned, really concerns me. And probably has lead to the numerous allegations I found regarding being injured from Tracy Anderson's Method.

She is also quoted as getting women to their "teeniest, tiny point" and "perfection". As a fitness professional these are very serious words to be using and do not promote a healthy body in my mind. She further promotes this image in all of her photos where she is shot in the skimpiest, lingerie looking workout clothes, looking herself emaciatingly thin. She claims that she can "make any woman look like a model" and references her clients as credentials. When you are starting with healthy, physically fit women who already look like models (i.e. Jennifer Aniston, Courtney Cox, Shakira, Madonna, Gwenyth Paltrow) how can you really take credit for your work and method? It's not as if she is a Bob Harper or Jillian Michaels taking the obese population and turning them into fit, healthy individuals. Personally I'd like to see her on The Biggest Loser and put her money where her mouth is. That probably won't happen as it doesn't seem that she even has the resume and credentials to even get hired for a position such as a trainer.

I can't help but think of Natalie Portman's character in the Black Swan. The break in the psyche that occurs from a constant pursuit of perfection, under eating, eating disorders and self loathing. Tracy Anderson seems to be promoting this idea to women as fitness and I take personal offense. This is not what I promote or want to promote to anyone as healthy or fitness. I really wish that the media would stop advertising and promoting Tracy Anderson and her "accomplishments". She is not a healthy role model of fitness for women and is doing our community a huge disservice.

Whew! Got that off my chest. Now I really don't want to see or hear anymore about her in the fitness industry.

What Yoga and Pilates is and is not.

Many of you have asked me to try to articulate how I describe the differences between Yoga and Pilates. While I could write a book on the subject, I will try to present the major differences (as I see them) as concisely as possible.

First let me say that I practice and enjoy both Pilates and Yoga. I find them as movement forms to have many similarities that lend well to one another. The following thoughts are my thoughts and are not meant to demean or belittle either Yoga or Pilates, but to try to put into words a clearer idea of what these both are and are not.

Yoga is a philosophy and Pilates is an exercise regimen

First, we must look at the intentions of both practices. Yoga is a philosophy that has existed for many thousands of years. There is a religious text called Bhagavad Gita that many of the asanas (postures) are representative of. The intention of the asanas is to create openess in the body to be able to sit in stillness for meditation and the attainment of kundalini or enlightenment. Only with the introduction of Yoga to the western world was it ever thought of as a fitness or exercise regime. Pilates has no spiritual or philosophical text or connection. It is an exercise regimen intended to create Uniform Body Development. The goal of Pilates is movement in the most precise, efficient, and effortless way.

Yoga works from the outside-in and Pilates from the inside-out

In yoga the series of movements start broad with sun salutions. They continue to be expansive and standing until about half way through practice, depending on style of yoga (i.e. Hatha, Iyengar, Ashtanga, Anusara, etc.) Then they move towards seated, prone, and supine work and finish supine with savasana (or rest pose). The external, expansion movement opens the body up for stillness and internal reflection. Pilates begins supine with small muscle engagement, connecting to mind body awareness and control. It moves from the center outward, starting with small movements and then gradually expanding to full body movements. The more expansive movements come at the end of the series leading to control of full range of motion, stability, and strength of movement.

Similar shapes

Both Yoga and Pilates shapes of movement are based off of things seen in Nature. Many of the movements mock animals like Cat, Swan, Snake, or Cobra. Many represent plants like Tree or Lotus. Many of the shapes are represented in both Yoga and Pilates. For example in Yoga Boat Pose is very similar to Pilates' Teaser; Pilates' Swan and Yoga's Cobra are similar, and many shapes make an appearance in both styles of movement.

Focus on Breath

Breath is a focus of both forms. The movements and the breath are coordinated. In most Yoga the breath is a heated cycle of breath (inhale through the nose, exhale through the nose), while in Pilates the breath is a cleansing style (inhale through the nose, exhale through the mouth). See previous blog Breathe.

Like I said I could write a book. But let's start with these. Let me know your thoughts on the differences and similarities between the two in the comment section below. Or if you have a specific question about either forms feel free to ask and I will do my best to answer as clearly as possible. 

Hope this helps and sheds some light on the subject.