Pilates

Simple Pilates Moves for Golfers

April 1, 2013 By Jacqueline Garay Leave a Comment

As golf season approaches, I have more than a few clients who are scrambling to get the last leg of golf specific training in before they hit the links. For these athletes, I like to mainly focus on rotation, balance and stability. These three things are obviously important to any golfer. There are also a handful of exercises that benefit the golfer that might not be so obvious. Of course, we know each golfer has individual needs, as with all athletes, but these three simple Pilates exercises should be a part of every golfer’s routine.

Pelvic Tilt

This is usually used as a warm-up exercise, but great to help create more mobility and coordination in the pelvis, hips and lumbar spine; all of which are important during the golf swing as power is transferred from lower body to upper body.

Start by laying on your back with your knees bent and feet hip-distance apart. Keep your arms by your side as you inhale to prepare. As you exhale, begin to tilt your pelvis back and you will feel your lower back touch the floor.

Inhale as you tilt your pelvis in the opposite direction, away from your rib cage, feeling a slight arch in your lower back. Repeat the exercise for 10-20 repetitions. Be sure to feel your transverse abdominals stay engaged throughout the entire exercise while keeping the rest of your upper body still.

Check out this video.

Bridge

This exercise challenges the stability of the pelvis, lower back and core while strengthening the gluteals, which are tremendously important for creating power and stability during the golf swing. There are several variations of this exercise. The basic Bridge starts lying on your back with your knees bent and feet hip-distance apart. You should focus on trying to recruit your gluteals throughout the exercise, not your hamstrings. This will take practice and concentration.

Inhale to prepare and exhale to lift your hips to a bridge position, from your shoulders to knees.
Inhale to stay in this position and exhale as you lift one foot slightly off the floor without shifting or dropping your hips.
Inhale to return the foot to the floor and exhale as you lift the other foot off.
Inhale as you lower the foot and exhale as you lower your hips back to the floor.

The leg lifting off the floor can gradually lift higher to make the exercise more challenging. Eventually the full Bridge takes the lifted leg into extension to the ceiling, then lowering the leg parallel to the supporting leg, lifting the leg back to the ceiling and then finally back to the floor. Start with the basic Bridge first, then progress as you get stronger in your gluteals.

Check out this video.

Side Lying Leg Circles

This exercise helps improve mobility of the hip joint, stability of the core while also challenging balance. Hip mobility, or internal and external rotation, will affect the back swing and downswing. First, during the back swing, the golfer will load and coil into the hips. Then, on the downswing, he will post into and rotate around the hips. If hip mobility is limited, a golfer will have too much lateral motion during the golf swing.

This exercise starts side-lying, with the supporting arm extended over the head and the top arm touching the floor for stability. During the exercise, lift in your core and supporting side to avoid sinking into the floor.

Inhale as the top leg lifts away from the supporting leg, only as far as you can maintain pelvic stability.
Exhale as you begin to circle the top leg while the rest of the body remains as still as possible.
Inhale to finish the circle. Repeat the circle 8-10 times and then reverse the circle.
Repeat to the other side.

Keep the abdominals engaged throughout the exercise and keep tension out of the shoulders.

Check out this video.

Of course, there is so much more to a golf fitness program, but these three simple Pilates exercises can be done anywhere, in very little time and give amazing results.

If you have any questions or want help with your own golf game, please visit my Contact page.

Filed Under: Athletes, Exercises, Flexibility, General Fitness, Golf, Mobility, Motivation, Physio, Pilates, Poses, Posture, Sports, Workouts

Yoga or Pilates? How To Choose

March 26, 2013 By Jacqueline Garay Leave a Comment

When people discuss the physical benefits of exercise, they tend to focus on the three S’s: Strength, Stamina and |Slimming. With this in mind, their training program usually consists of weight-lifting to build muscle with some form of aerobic activity to build cardiovascular endurance and burn calories. However, lately there is a second tier of benefits we’re beginning to value. These benefits include flexibility, coordination, balance, posture, and stress relief.

It is not that these secondary benefits weren’t always important it’s just that they’re more in the forefront these days due to the growing popularity of so-called “softer” training modalities. Two of the most popular of these types of exercise are Yoga and Pilates.

What’s the difference?
Yoga, of course, has been popular in North America for many decades. Pilates, however, is a newer trend whose benefits are expressed by many celebrities. Many people would like to try one of these gentler forms of exercise but are confused as to which would better meet their needs. The correct choice for you depends on your goals. Simply put, the difference between Yoga and Pilates reflects the difference between Eastern and Western cultures. Both systems build strength and flexibility; the difference between them is not only physical, but also philosophical.

Yoga basics
Let’s talk Yoga first. Yoga is based on the Eastern idea of moving energy through your body. The more freely the energy flows, the more energetic and centered you feel. Physical tension hinders this flow and may result in areas becoming tight, more rigid, and even painful. The physical goal of Yoga is to keep the body supple and strong through controlled strengthening and stretching. In addition, there is also a far more powerful dimension to Yoga that is often overlooked. Yoga began as a spiritual discipline with its roots in Eastern forms of meditation. The physical postures condition the body however, combined with proper breathing, are aimed at calming the mind. Yoga participants learn to stay calm and control their breathing while holding challenging physical postures. When these principles of Yoga are incorporated into your lifestyle, they lead to an overall awareness of your body and a tool to achieve inner and outer balance and peace of mind.

Pilates basics
Pilates, on the other hand, is physical conditioning first and foremost — and there’s nothing quite like it. Its creator, Joseph Pilates, created this type of exercise as a way to rehabilitate injured soldiers after World War I. Pilates can be done on specific Pilates exercise equipment or as a series of mat exercises.

Pilates’ uniqueness lies in the fact that all movements originate from the commonly overlooked core muscles that lie deep in the abdomen and surround the spine. A beginner Pilates class often focuses on isolating these muscles in order to engage them effectively.

Pilates is a highly effective way to improve body awareness and posture and promote graceful, fluid motion. Machine-based Pilates actually has more in common with weight training than with Yoga as it involves moving against resistance, provided by springs. However, Pilates focuses on strengthening without the constant shortening of muscles that occurs with most weight-lifting sessions. This results in the development of long, lean muscles without added bulk.

Make the right choice for you
Generally speaking, although both Yoga and Pilates provides many benefits, Yoga’s focus is about how it makes you feel, with the added benefit of stretching and strengthening muscles. Pilates’ main goal is to tone muscles effectively, affecting the way you look, carry yourself, your posture, and how you move. If you are looking for a limbering, rejuvenating, workout that will provide as much of a lift for your brain as your body, I’d recommend Yoga. If you’re interested in a more dynamic system of muscle conditioning, and want to improve your core strength, Pilates may be the answer.

In fact, it doesn’t have to be an either/or choice. After all, no single training system can give your body all the types of conditioning it requires. That is why experts suggest a variety of activities, from Pilates to running, biking, Yoga and more. My best recommendation is to try everything. Experience it all — and see what works best for you. Personally, I prefer a mixture of both Yoga and Pilates for my clients. East or West, the important thing is to explore and try out new things!

If you would like more information on Yoga or Pilates or just general fitness, please visit my Contact page.

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Filed Under: Exercises, Fat loss, Flexibility, General Fitness, Mobility, Motivation, Pilates, Poses, Stretching, Workouts, Yoga

Holiday Gifts for the Mind, Body, and Soul

December 11, 2012 By Jacqueline Garay

It’s that time of year again! The holidays always roll around sooner than you know and often times we are at a loss for gift ideas. So, in order to help you out I have compiled a list of my personal favorites. Some of these gifts are fitness related, some not, but all are definitely great for the mind, body, and soul. Please also check out last years Gift Guide for more fitness and health related gift ideas for your loved ones.

Sanovera Detox System

25% off a Sanovera Detox Treatment Package ($200 savings). After a crazy year and an even crazier holiday party schedule the Sanovera Detox Treatment System is the answer to detoxifying the body, shedding the excess holiday pounds, and getting you back to feeling healthy, energetic, and ready to take on 2013. This system has been proven time and time again and the results are not only long lasting but also sustainable. This Detox System Package includes a diet and workout program.

The Grid Foam Roller from Trigger Point

One of the best foam rollers on the market today and perfect for any active individuals in your life who want to loosen up!

Pure + Simple Products and Services

My absolute favorite day spa and organic products retailer. Everything is made from natural products and good for the environment. On top of that, my skin has never looked better since using their products. I also highly recommend their Urban Renewal Facial.

FashionABLE

FashionABLE is committed to creating sustainable business for women in Ethiopa. Women who have escaped the horrors of the sex trade or prostitution. Women who, through your purchase of a scarf, now have the means to provide for their families. These are women who have been given a second chance at life. Such a great gift.

Davids Tea

Possibly the best tea in the world. The 24 Days of Tea and similar samplers are amazing and allow you to try out a bunch to see what you like. I highly recommend Cream of Earl Grey, Forever Nuts, Mom’s Apple Pie, and Pumpkin Chai.

Nike Weighted Jump Rope

Also a great stocking stuffer. There is no better workout than a skipping workout. Such a simple gift, with such incredible benefits. Help someone on their way to healthy this year.

Detox Yogalates Package

20% off a Detox Yogalates Package ($250 savings). We all feel a little bloated, lethargic, and ready to sweat out all the holiday cookies and buttered rum after one too many Holiday parties. Detox Yogalates is a combination of detoxifying Chakra Yoga and strengthening Remedial Pilates. Detox Yogalates is an invigorating and refreshing experience that involves specialty poses performed in the correct sequence allowing the body to cleanse as well as tone. Pilates works to strengthen your core and lengthen your muscles while Chakra Yoga aids in healthy lymphatic function and the cleansing and flushing of the digestive tract, lungs, and bloodstream. Yogalates also works to rid the body of excess fat, blockages, and water weight. There is no better way to start the new year than with Detox Yogalates. Combine this Detox Yogalates with a Sanovera Detoxifying Treatment Package for an even more thorough cleanse. See the pounds melt off.

Travel Yoga Mat

This super light travel mat from Manduka is my absolute favorite. It is made of biodegradable natural tree rubber and folds up small enough to pack in to a bag or suitcase easily. This is a great gift for people who are always on the run and don’t want to carry around a bulky mat.

Touch Screen Running Gloves

These are the best gloves if you are a runner. They have touch screen sensitive tips so you don’t have to fiddle with your gloves mid run when you want to change the track on your iPod. They are one of the best inventions for cold winter running, which is something unavoidable if you live in Canada and are a runner; you will never freeze your fingers off again!

Metal Vent Tech Long Sleeve

Lululemon does it again. This is the most comfortable shirt I have ever stolen from my boyfriend. Also great for workouts because of its breathable qualities and anti stink properties! I can’t think of a better gift for an active guy.

Essential Oils

These are a staple in my house. I put a few drops in my oil burner, a few drops in the humidifier, the shower, the bath, the possibilities are endless! Essential oils have healing properties, can cleanse everything from your house to your yoga mat to your scalp, and smell fantastic! My go-to’s are Eucalyptus for its anti viral effects, Lavender because it is super relaxing, and Bergamot because I love how it smells. I picked up a really beautiful oil burner from Whole Foods Market a few years ago, which was made in Thailand. This also makes a great gift.

Filed Under: Cures, Detox, General Fitness, Gifts, Holistic Medicine, Lymphatic Drainage, Nutrition, Pilates, Running, Tea, Weight Loss, Workout Gear, Yoga

Marathon Series Part 4: Pilates for Running

September 21, 2011 By Jacqueline Garay

Similar to cross training and Yoga, Pilates is way for runners to do beneficial work that complements their running program and combats imbalances resulting from high intensity mileage.

First and foremost, lets look at the biomechanics of running. For any runner, whether they are preparing for a 10k or a marathon, they are using the same muscles to propel themselves forward. The motion begins when our hip flexors are used to pull the top part of our leg forward, where we get the semi-pike position at the beginning of the stride; the quadriceps then extend our knee kicking out lower part of our leg. This is followed by our tibialis anterior, which flexes the foot so that it can plant in the ground at an angle and land softly heel to toe. Once that foot is down, our glutes and hamstrings are activated, pulling the leg back and propelling you off the ground again. This repetitive sagittal movement can sometimes cause imbalances in the body that lead to tightness in the hips, low back and knee pain, repetitive strain on the joints, and problems with balance.

Runners are strong athletes, however, just like with any sport, they must train their other muscles as well as the ones they use to run. How does Pilates help this? Well, when you run, you are mostly working in the sagittal plane, which is vertical from front to rear. Pilates aids by using muscles to work in the transverse (side leg series) and coronal planes (back and ab work). Because Pilates works many muscles at once, some as stabilizers and some as movers, it is extremely beneficial for runners. Pilates strengthens your hamstrings, adductors (inner thighs), and glutes, which takes the pressure off the front (quads and shins) and sides (abductors) of the legs leading to improved alignment and decreased risk of injury. Pilates also benefits your torso by working your pelvic area and ‘Powerhouse’ muscles, your back and abdominals, including the transverse abdominals, which all help to maintain stability throughout the body.

An example of a great Pilates exercise for runners is the Side Kick Series. This set of movements challenges you to balance while lying on your side with your hips stacked and your abs tight, while you are moving your legs. Not only does this challenge your nervous system but it also works the muscle groups that help with imbalances in running. Furthermore, you are working in the transverse plane.

Pilates also helps to strengthen the upper body, which is useful especially towards the end of the long runs or for any runs with hills involved. You can make good use of the weighted Pilates balls to strengthen the arms and the neck. In addition, plank and pike series challenge the upper body as well as the Pilates push up, which is also a great strengthening and challenging movement.

Pilates also aids with breathing and teaches you how to connect the breath to each and every movement, which forces you to focus and become more aware of your body and how it is working. Proper breathing is one of the principles of Pilates and is something you must be mindful of throughout your entire practice. This extends to the pavement and a lot of runners notice a huge difference in how they are breathing, especially during long runs. This helps them to pace their own movements during the run, take in more oxygen, and use oxygen more efficiently, which improves endurance. Body awareness is also important as sometimes runners don’t pay as close attention to their entire bodies during a run as they should, which can lead to injury or over training.

In addition to everything, Pilates also aids a lot with flexibility. Pilates teaches you how to stretch your hip flexors and extensors, as well as promotes spine health. My favorite stretch is the Spine Stretch Forward and it can help to release tension that may build up in the neck or back during a long run.

Pilates is one of the most important ways to help your body train for a long distance run. The practice contributes to core stability, aids in stabilizing your pelvis and the muscles surrounding it, improves your posture, flexibility, and leg strength, and promotes body awareness and breathing. If you would like to learn more about Pilates or how the practice can enhance your running please visit my Contact page.

Filed Under: Pilates, Running

Fitness Trends: Pilates Explained

July 5, 2011 By Jacqueline Garay

A lot of clients come to me with a lot of confusion about the different schools of fitness that are emerging almost daily. With celebrities setting most of these the trends the popularity of things like Yoga, Pilates, Crossfit, TRX, etc. has increased. Although new methods to sculpt the ultimate figure are being developed constantly, there are few regimens that have actually been around for a very, very long time. Included in the list of veterans is Pilates.

Pilates was developed by Joseph Pilates, who was a boxer and a circus performer. During the First World War Joseph developed the mat work routines that are popular today and used in most Pilates Group Ex classes. After developing these different exercises, Joseph worked with a lot of rehabilitation patients during the war who had been injured on duty and he went on to create the exercises that are now done on the machines you would see at a Pilates studio, like a reformer.

Joseph Pilates studied Buddhism, Eastern medicine, and focused a lot on the balance between the mind, body, and spirit. All of these things were incorporated in to his Pilates Method training and sometimes, this is why Pilates is likened to Yoga. In addition, Pilates moves draw a lot from the practice of Yoga and this is why a lot of the specific exercises can be similar. Joseph Pilates also called his work Contrology. He defined Contrology as “the comprehensive integration of body mind and spirit.”

Nowadays, with celebrities like Madonna doing Pilates, it has gained a lot of media attention and therefore, a ton of Pilates studios have opened up and a lot of trainers have begun teaching the method. Also as a result of the growing popularity, there are a lot of different schools of Pilates, different methods, and types of Pilates exercises, some modified from the original and some not. Some of the different schools include Stott Pilates, The Alexander Method, Method Pilates, etc. and they all have their own different twist on Pilates.

Why do we do Pilates? Well, Pilates focuses on developing strength, flexibility, range of motion of the joints, coordination, and conditions your core. The main difference that I notice with Pilates versus other workouts is that you really have to be self-aware when you are practicing; you really must focus and concentrate on what every single muscle in your body is doing in order to help you complete the exercises properly. This is also part of Joseph Pilates’ Contrology. You must use your mind to be in control of every part of your body and work in unison together. Joseph also believed that every exercise must be done properly otherwise you would receive none of the benefit. Pilates also focuses a lot on breath and its role during the exercises so it is important that you pay attention to both your inhale and your exhale as well as when you are inhaling and exhaling. Pilates uses posterior lateral breathing, which means that you must breathe to the back and sides of your rib cage and be aware of the muscles you are using in order to do this. This can be a huge benefit both on and off the mat.

The benefits you receive from Pilates, as with any fitness routine, also translates to your daily life. Pilates allows you to become more aware of your body, how you carry yourself, your breathing, and your muscles; you will notice that those who do Pilates have incredible posture. This is because Pilates students are taught how to strengthen and activate their “Powerhouse” or core muscles and constantly keep them activated by elongating their spine and torso and strengthening their body.

With Pilates, similar to any other type of workout routine, it is very important to consult a physician before you begin, especially for those with neck or spine injuries or those who are or may be pregnant. If you would like more information on Pilates, Pilates classes, or how Pilates can help you or become an addition to your normal workout routine please visit our Contact page.

Filed Under: General Fitness, Pilates, Workouts