Pilates Exercise lifestyle

2008-02-26T06:51:00.002-07:00

Hi Everybody

Here is a quick guide to doing double leg lifts, so get your mat ready.

Lie on your back and extend your legs straight up toward the ceiling. Rotate the legs out slightly, keeping the heels together and inner legs pulled in the center line, in Pilates stance.

Place your hands behind your head, keeping the elbows and wide and chest open.

Inhale and on the exhale, pull your abdominals down to the floor. Allow that motion to press your lower back into the floor as your curl your upper torso up off the floor. You will maintain this core strength torso position throughout the exercise.

Modify this exercise by leaving your head down. This is a good way to work up to this challenging exercise. If you leave your head down you can have your arms stretched out along your sides, palms down. Keep the chest open. You may also want to try placing your hands under your hips. This helps relieve a lot of pressure on the lower back.

Inhale: Keeping abdominals pulled in and the back pressed to mat, lengthen your legs out of your hips as you lower them.Go only as far as your can maintain control and good alignment. Do not let your back pop up off the mat. Use your upper abs. to maintain the lift of the chest. Don't try to hold your self up by pulling on your head and neck with the elbows and hands(a common temptation)!

Exhale: With control deepen the abs. even more as you return the legs upright.

Check your position - Pilates stance, open chest, wide elbows, abdominals pulled in.

Repeat the exercise 6 - 8 times.

Protect your back! This is a challenging exercise to do correctly. Try working up to it by leaving your head down, and whatever you do, do not let the lower back peel up off the mat as you lower your legs - use your powerhouse and keep those abs. pulled in.Breathe. Your abs. are pulled in and working hard, so this is a good opportunity to practice breathing deeply into your back and sides.

Enjoy and have fun.

Barefoot Guru

Pilates Exercise Lifestyle.....Does Music Help Meditation

2008-01-22T05:55:00.000-07:00

Does Music Help In Meditation..some Pros and Cons !!!

Lots of people ask me about meditation music -- "Is there any good music to meditate by?"

Let's take this slowly and see what they're really talking about....and whether this is or isn't genuine meditation audio help.

Is there any music that helps you destress, calm down and relax?

Sure, and if that's your definition of "meditation music" there's all sorts of instrumental music that fits the bill.... anything from Western and native Indian flute music, to orchestral pieces, to classical guitar, classical piano, ancient Chinese Naxi music, New Age rhythms (people mention Stephen Halpern along these lines) and more.

Whether or not this music is relaxing all depends on what works for you. It's an individualistic sort of thing. And whether it's meditative-friendly is another question as well. You can call it yoga meditation music because you can stretch to it, and that's a good start.

Some other favorites of folks? Silk Road (Kitaro), Daniel Kobialka recordings, Sea Peace (Georgia Kelly), "Seasos" recordings (George Winston),Trois Gymnopedies (Eric Satie) and Barefoot Ballet (John Klemmer).

Is there "meditation music" that helps you with studying and super-learning?
Sure.

In particular, studies have found that instrumental soothing music (not rock music, hip hop or rap) with higher frequencies tends to help with accelerated learning. Examples include Mozart, Handel, Corelli, Locatelli, Marcello, Vivaldi and Bach instrumental pieces. I would call this concentration music or relaxation music but not meditation music once again.

Examples?
Divertimento for Strings, K. 136, Mozart Four Seasons, Vivaldi Water Music, Handel Brandenberg Concertos, Bach,Baroque music, with its unique rhythmic structure and stability, is particularly conducive to memory, productivity and healthy, stress-free environments.

Drum music tends to put people into trances, when all other conditions are right. But I would not call that meditation music, either. Trance states are NOT meditation but a side-path that access the shadow side of clear consciousness. Isolation (sensory deprivation or floatation) tanks also end up cultivating this shadow side or "solitary consciousness", which is NOT spiritual cultivation.

For brainstorming and problem solving, a few pieces people like include: Piano Concerto #5, Beethoven Swan Lake, Tchaikovsky Etudes, Chopin Claire de Lune, Debussy Piano Concerto # 26 & 27, Mozart For creativity and imagination -- pieces by Wagner, Grieg, Ravel, Dvorak, Smetana, Berlioz, Borodin, Debussy, Glinka, Scriabin.

None of this is really music for meditation, however. For calming, de-stressing, dreaming, visualization exercises... you can always find music but for meditation you want a quiet mind, so listening to anything else other than the silence within or self-produced inner thought (such as mantra) is letting the attention go outward, and distracts from inner calming. You want to follow the principles of cessation-contemplation practice wherein you listen within to what's going on in your head, and in time that noise of wandering thoughts (the monkey mind) will calm down.

So "real meditation music" is just listening to the silence within. Get it? Silence is the real music of meditation, the real producer of joy, harmony and well-being. At first what's inside you sounds like a full orchestra when you first get started at meditation, but in time that cacophony of sounds -- thoughts, mantra recitations, prayers, whatever -- will calm down to real inner silence, and we can call THAT silence the real music or meditation.

Hope this helps in your meditation studies.

Wishing You All Good Health

Barefoot Guru

Pilates Exercise Lifestyle

Pilates Exercise Lifestyle- Merry Christmas

2007-12-24T03:22:00.000-07:00

Hi Everybody and a Merry Christmas To You All.

Hope you are all well and ready for Christmas day, I truly wish you a wonderful day and hope your wishes come true.

Anger. Hostility. Blame. Distortion.

Something to ponder in the season of Goodwill to all Men and Women....

Feelings that probably all of us have felt at some point in our lives.Some people have been hurt. Some people have been emotionally wounded. Some people have lost a sense of trust. Some people haven't gotten what they truly need.

Everyone, you, me, has been influenced by our past. We have been. Both good and not so good. We know this. Let me share with you an idea that too many people are grasping onto. Too many people are bringing the pain of a past relationship or past wound to the present day.

It has distorted WHO they can be today. It has drained their power and their energy today. It's holding hostage their true greatness and natural gifts. Maybe you're bringing a past pain from your parents to today. Maybe you're bringing past pain from an old relationship. Maybe you were hurt by a friend and now you have trouble trusting others. We know this, though I have to say it anyway. When we bring our past wounds to today, WE get hurt, NOT the person who hurt us.

We lose our power. We lose the moment. If you're reading this right now, you can use this moment to change your life. You can tap into the POWER OF FORGIVENESS. You can make a decision, right now, to drop 10-20 pounds or more of mental weight. Mental baggage.

Forgive your Mom. Forgive your Dad. Forgive your brother. Forgive your sister. Forgive your friend or whoever hurt you. Stop hurting yourself. You have other's waiting for your gifts. They need you to drop the past wounds and focus on developing your talents. Yes, it isn't always easy. Though, we should LOVE OURSELVES enough to let go and go forward.

Many people would be amazed if they truly saw how much 'old stuff' they're holding onto. Socrates said, "The unexamined life isn't worth living." What can you let go of? How can you stop into your God given gifts, talents, and power? Personally, I think the world desperately needs men and women of STRENGTH. Strong, courageous, and fearless individuals who are ready to unleash their greatness. How about tapping into the power of forgiveness today.

Give it a try. There are new levels of power, education, and profit that want to enter your life right now. First though you need to make 'mental' room for it. I believe in you. You and I know your best days are ahead of you. True or very true?

Have a wonderful festive holiday.
Wishing You All Good Health

Barefoot Guru
Pilates Exercise Lifestyle

Pilates Exercise Lifestyle- Switch On The Fight Genes

2007-12-13T09:11:00.000-07:00

“Switch On” the Genes that Fight Disease!

Happy New Year Everybody.

You may think your genetic code is “written in stone”…

But you have more control over your health – and your future – than you think. It’s as easy as “turning on” the genes that resist cancer and fight disease.

Vitamin D does just that: It works inside your cells triggering certain genes to switch on and off.
This is important because these genes can either fight or promote cancer. Without vitamin D, this “switch factor” shuts down. That means the genes that normally resist cancer, can actually promote cancer!

In fact, billions of your cells use vitamin D to respond to a wide variety of diseases, helping your body to heal and fight off disease.

Your Body Has a Genius Problem Solver.

Vitamin D evaluates your body’s day-to-day activities and steps in to solve the problems that lead to disease.

Here’s a quick look.

Protects you from cardiovascular disease and arthritis.
Your body is producing too much of the inflammatory C-reactive protein (CRP).
Turns off the gene that makes CRP.

Controls your blood sugar.
Your pancreas needs to produce more insulin to control blood sugar.
Turns on the gene to make more insulin.

Regulates your blood pressure.
Your kidney produces too much of a certain protein that raises your blood pressure.
Turns off the gene that makes that protein.

Helps prevent cloudy thinking and depression.
Your brain is not making enough neurotransmitters.
Increases production of the enzyme you need to make these neurotransmitters.

Helps you prevent cancer.
Your breast or prostate begins to develop cancer cells.
Forces those cells to remain normal and then die when they are supposed to.

Here are a couple of quotes for thought.

The foundations of a person are not in matter but in spirit. – Ralph Waldo Emerson, 1803-1882, American Poet and Essayist.

Your worth consists in what you are and not in what you have. – Thomas Edison, 1847-1931, American Inventor and Entrepreneur

Wishing You All Good Health

Barefoot Guru

Pilates Exercise Lifestyle

Pilates Exercise Lifestyle- Are You Getting Enough Omega 3s

2007-12-13T08:58:00.000-07:00

Are you taking your Omega-3s.

Make powerful changes in your body by supplementing with cod liver oil.

Cod Liver Oil can help strengthen your heart and blood vessels.

Normalize your blood pressure.

Helps arthritis pain.

Relieves depression.

Lowers triglycerides (blood fat).

Raises HDL (good cholesterol).

Boosts your memory and brainpower.

Lowers risk of macular degeneration.

Protects your blood vessels and nerves.

Calms irregular heart rhythms, which can lead to sudden cardiac death.

Cod liver oil is the one supplement I urge everyone to take – regardless of your age or current state of health. Its effects are so far reaching, you can change the course of your own future in a matter of seconds a day.

Give it a try.

Wishing You All Good Health
Barefoot Guru

Pilates Exercise Lifestyle.

Pilates Exercise Lifestyle- Quick Healthy Eats

2007-12-08T14:23:00.000-07:00

Here are a couple of very quick healthy breakfast options, that really taste great.

Give them a try.

Quick Banana Pancakes.

You will need the following.
1/3 cup oatmeal
1 banana
4 egg whites

Directions
1. Mix all ingredients together.
2. Fry with little vegetable oil for about 5 minutes, flip them over halfway.

Banana Milk Shake
You will need the following.

1/2 banana, sliced
6oz skim milk
1 tsp vanilla extract
1 tsp cinnamon
1/3 cup ice, crushed

Directions.

1. Chop half a banana into slices, place in plastic baggy and freeze overnight. Do the same with the other half and save for future shake.
2. Gather ingredients.
3. Place half banana (now chopped and frozen) into blender. Add 1/3 cup ice, 6 ounces of skim milk and 1 teaspoon of vanilla extract. Blend until smooth.
4. If you wish you can add sweetner for extra sweetness.
5. Pour into tall glass. Sprinkle about 1 teaspoon of ground cinnamon on shake.
2. Drink it and enjoy.

Wishing You All Good Health

Barefoot Guru
Pilates Exercise Lifestyle

Pilates Exercise Lifestyle " Quotes"

2007-12-07T16:31:00.000-07:00

A little bit of inspiration for you all.

Out of difficulties grow miracles. – Jean de La Bruyère, 1645-1696, French Writer.

Joy is a net of love by which you can catch souls. – Mother Teresa, 1910-1997, Albanian-born Humanitarian and Missionary.

One worthwhile task carried to a successful conclusion is worth half-a-hundred half-finished tasks. – Malcolm S. Forbes, 1917-1990, American Publisher.

The future influences the present just as much as the past. – Friedrich Nietzsche, 1844-1900, German Philosopher.

The true art of memory is the art of attention. – Samuel Johnson, 1709-1784, English Author and Critic.

Wishing You All Good Health
Barefoot Guru

Pilates Exercise Lifestyle....The Hundred

2007-12-06T10:38:00.000-07:00

Hello Everybody

I hope you are well and getting ready for the festive holidays which are nearly upon us. It is a time when we can easily break from our usual routines due to the extra hustle and bustle of the holiday season. People to see, presents to buy and so it goes on.

Try to keep to a base routine if you do not have time for your usual routine and see if you can do some Pilate's mat exercise at home when you have around 15 minutes or so to spare.

A great exercise is the 100 and I am sure most of you will already be familiar with this Pilate's mat exercise.Here is a breakdown of the exercise.

Get your mat and lay it down and then lie on your back.
Feel your whole spine meet the floor.
You should have the sensation that your spine is long and open.
Your arms are at your side, palms flat on the mat.

Use your powerhouse "abdominals and buttocks" to bring your chin into your chest; continue that motion as you continue to roll up bring your knees into your chest, and then stretch the legs up at a 90-degree angle..
Do not lift the upper body higher than the base of the shoulder blades
Continue to press your lower back into the mat and maintain this support for your spine.

Pull your powerhouse into your lower back
Inhale slowly through your nose for 5 counts while pumping your arms up and down at either side of your body.
Your arms should be rigid. Think of them as hammers pounding nails.
Exhale slowly through your nose for 5 counts while pumping your arms .
Repeat the cycle until you have counted to 100 .
Relax completely .

Enjoy and keep practising your Pilate's to get that body toned and into shape.
Enjoy the Holidays.

I have added a couple of links if you are looking for gift ideas.

Pilate's Exercise Lifestyle - OM Aum Hindu or Yoga Symbol Antiqued Sterling Silver Medallion Pendant

Pilate's Exercise Lifestyle - Tibetan Good Luck Charm Bracelet

Pilate's Exercise Lifestyle - Sterling Silver OM or Aum Hindu Yoga Symbol Spinning Motion Ring

Pilate's Exercise Lifestyle - Nao by Lladro "Mini Meditation"

Wishing You All Good Health.
Barefoot Guru

Pull Your Navel To Your Spine!!!

2007-12-01T06:39:00.000-07:00

Pull Your Navel To Your Spine!!!

A quick look at Pilate's Exercise basics.

Pilate's exercise positions and Pilate's exercise terminology is a necessary part of learning Pilate's exercise. What if you’re in your Pilate's exercise class and the instructor tells you to zip up your abdominals, pull your navel to your spine, and work from your powerhouse. Well it would probably feel like Whaaat!! Is this a foreign language?

There are few of the common Pilate's exercise terms a Pilate's exercise instructor might use to help you in feeling and performing the Pilate's exercise properly. Thus this helps you to imagine the motion of the movement that you are doing and help you to use the power of your mind to follow the image you are creating.

So if the instructor said “zip up your abdominals”, you can imagine zipping up a tight pair of pants. You automatically pull in the belly a little deeper. The “navel to spine” image is often used to get students to work from their powerhouse.

So that leads on to “What is the powerhouse”!? This is the area between your pubic bone and the bottom of your ribs including abdominals, back, pelvic floor, glute's and inner thigh muscles. Visualization is a great technique for instructors and students to use to develop their understanding of the exercises.

As well as the Pilate's exercise terminology, there are few key Pilate's exercise positions that will be used again and again in your Pilate's workout. I have described a few below.

Parallel position, Legs and feet in alignment, neither turned out nor turned in, a position where your feet, knees and hips are in alignment.

Neutral Spine, A place where your hip bones and pubic bone are held in the same plane, neither too flexed nor too extended in the lumbar spine.

Table Top: When lying on your back, a position where your legs are elevated and bent at a 90 degree angle both at the hip and at the knees. Legs squeeze gently together to engage inner thighs.

C-Curve: Where the spine is flexed into letter "C" position. Enables the feeling of strong navel to spine and prepares you to roll through the spine smoothly.

The importance of knowing the correct terms and Pilate's positions is crucial in your Pilate's exercise routine. Imagine being a boxer who does not know how to jab or throw an upper cut. Hence it is vital to learn the terminology of Pilate's as you go along to further develop your learning of Pilate’s exercises.

Hopefully, the next time you hear "navel to spine" you'll be in your favourite Pilate's exercise class performing the Pilate's exercises and feeling a little more like you speak the language.
This all really comes back round to the basics and it is important to have a strong foundation on the basics to progress and understand further, so it is worth taking your time to get things right with the basics.

Below are a couple of DVDs that are really good at showing the basics and are well worth having in your collection whether you are advanced or beginner. I often go back through my extensive collection of books, videos and DVDs to refresh my mind of the simple things.

Classical Pilates Technique - The Complete Mat Workout Series
Getting Started With Pilates/Pilates Principles & Beginner: Getting Started With Pilates DVD

I think where I would be, if I did not have my “knowledge database” so to say for constant reference and clarification.

Wishing You All Good Health

Pilates, Exercise, Lifestyle and Why!!

2007-11-29T06:43:00.000-07:00

Hello Everybody, I hope you are all Well.

I recently had the chance to visit the famous Alnwick Castle and Gardens in the town of Alnwick while I was visiting friends in the North of England.

A really great place to visit if you ever get the chance, they also filmed parts of the Harry Potter Films there. You can see a picture of the amazing water fountain above which is in the Alnwick Garden.

While I was there I came across this little verse in a greeting card sent to me by a friend and thought it was worth sharing.

Follow your destiny,Wherever it leads you. There comes a time in your life when you realize that if you stand still, you will remain at this point forever. You realize that if you fall and stay down, life will pass you by...

Rather than wondering about or questioning the direction your life has taken, accept the fact that there is a path before you now. Shake off the 'why's' and 'what if's,' and rid yourself of confusion. Whatever was - is in the past. Whatever is - is what's important. The past is a brief reflection. The future is yet to be realized. Today is here.'

When I read that I thought about my life and those times when that passage so vividly described where I was. For some people who read this, they will also resonate with that passage. They know they are at a very special fork in the road.

I hope it makes you have a think about today and beyond, to take action is necessary to truly pursue your hopes,dreams and goals in life. I have added a couple of links to two really great books if you fancy some extra reading material and you wish to go further down this path.

Pilate's Lifestyle - The Intention Experiment: Using Your Thoughts to Change Your Life and the World

Pilate's Lifestyle - Learned Optimism: How to Change Your Mind and Your Life

Wishing You All Good Health
Barefoot Guru

Pilate's, Exercise ,Health and Lifestyle.

DVDS!!! Can Help You Learn Pilates Exercises..

2007-11-28T12:13:00.000-07:00

Can DVDs !!! Help You Learn Pilate's Exercises..

I often hear people say that they want to start Pilate's exercises but “ How do I get started” and what’s the best Pilate's Exercise DVD to buy? Most of these people have work, kids etc to juggle in their daily lives so a good way to get started, would be to start doing something at home using a DVD to help kick off your learning. I still believe the best way of learning is to use a qualified instructor as well but this option is better than doing nothing at all.

As you already know I am a great fan of Pilate's and Yoga, so here’s a bit of background. Most of you probably know Pilate's exercise is sort of similar to yoga body conditioning but can be practiced with the help of machines as well as mat work. It was developed by Joseph Pilate's around the 1920's. In WWI, Joseph Pilate's was in a camp for enemy soldiers and in his time developed his system based on using bed springs to help rehabilitate bedridden patients. So the main difference between Yoga and Pilate's exercise systems is that Pilate's can use equipment but most of its exercises can also be done on a mat without any equipment. Pilate's for me has the slight edge over yoga, in that Pilate's exercise works various muscle groups at the same time. I usually feel quite energised after a Pilate's exercise session and not drained of energy as you might with regular exercise.

Yoga, of course, originates from my country of origin India, you can also find similarities in other exercise systems that originate in the far east. I think some influences might have crossed over as people travelled in between countries and spread these practises. I find yoga really good for the meditation techniques and the breathing but I suppose what I practice now is a mix of both Yoga and Pilate's.

One of my favourite Pilate's beginners DVDs is Pilates Workout for Dummies This is un-intimidating DVD explains Pilate's mat techniques in easy-to-understand language. The DVD is by Michelle Dozois fitness professional for 14 years and Pilate's Method certified instructor. She's the co-owner of Breakthru, a personal training and Pilate’s studio in Pasadena, California.

There is a really great DVD called Yogilates - Beginner Workout . A beginning level yoga class that safely tones, stretches, and relaxes your whole body. Fusing core strength, flexibility, and balance, Yogilates integrates the techniques of Pilate's and hatha yoga for a complete and enjoyable mind/body workout. Created by certified Pilate's and Yoga Instructor Jonathan Urla, this beginning level program is ideal for people of all ages and abilities.

I really like this Yoga DVD called Kundalini Yoga for Beginners & Beyond , Kundalini Yoga for Beginners & Beyond is quickly becoming one of Ravi and Ana's most popular titles. This effective daily maintenance workout features two 25 minute sets which can be done individually or together. Set one, Rise & Spine, will help you maintain a healthy back and raise your energy high! Set two features the 'Five Tibetans,' exercises to keep you supple, youthful and vital for life!

So did the videos and books help me get started…I would say yes and it was because this method of learning was available that that this was possible and then when I knew it was for me I started to look for a teacher and then progressed my learning from there.

I still use videos and DVDs when I am exploring new things to enhance the learning process but I would recommend both as to just using Video’s and DVD for learning, the human touch can help greatly in a lot of ways. The DVDs mentioned, I've bought these as gifts for several people who I know that wanted to get started with Pilate's and Yoga.

Pilate's is really awesome…so if you are still trying to decide, just give it a go!!!

For me Yoga and Pilate's is a great way to start stretching your whole body, getting in shape and the flexibility exercises can help in all sorts of beneficial ways. Meditation-wise, by stretching the body and enhancing the flow of chi , it helps you to build a stable personality and emotions that make it easier for you to succeed on the path to enlightenment.

I find that Yoga and Pilate's exercise also help me a lot in the martial arts that I practice; it’s great for developing strength, power and helps in the cultivation of chi energy.

Until Next time, keep practising the Pilate's Exercises.

Wishing You All Good Health
Barefoot Guru

Meditation... For Inner Fitness

2007-11-27T10:59:00.000-07:00

Meditation…For Inner Fitness.

Meditation is a great way of giving your inner self a work out, it can help to relieve stress, help circulation and help your complexion to be more radiant and glowing.

Meditation is one of the few stress free practices that can really help to rejuvenate your skin. The effect of meditation, when practiced properly and consistently, is like an anti-aging pill that cleanses your skin and rejuvenates your complexion and body.

Meditation that teaches you how to rest your mind, thereby causing the vital energies within your body to become unleashed and flow freely. These "chi" energies interlink all the cells and tissues of your skin and body and charge them with vitality.

Various spiritual traditions have focused on creating techniques that help to retain the youthful state of your physical body and they have come to the conclusion that meditation is an alternative method of healing disease and helps to combat the signs aging.

Meditation in the long term can help in your goal to lose weight, get rid of stress and also develop a more glowing complexion. Getting a great body and having healthy glowing skin is both an internal and external affair, so you've got to be eating a healthy balanced diet, taking regular exercise, taking time out to let your body rest and be getting plenty of sleep to help your body to recharge its batteries.

Do not let your life manage you but you must to a degree manage your life to create balance and harmony between all aspects of your being.

I have added a couple of links below if you want to go into Meditation and Chi Energy in more detail and gain Further knowledge. You will find these resources very user friendly and easy to understand.

Wishing You All Good Health
Barefoot Guru

Tai Chi - Qigong For Vitality And Well Being: DVD
A Guide To Meditation Techniques DVD

Work Out While Flying

2007-11-26T02:22:00.000-07:00

Do Your Pilates Exercises…!!! While Jetting Off On Your Vacation.

Pilate’s exercises are the answer when flying for any prolonged period of time.

To combat flight fatigue when time doesn’t allow you to workout before or in between a flight schedule, why not exercise on the plane! Relief starts with some simple stretching exercises you can do while flying. You can keep your muscles loose without ever leaving the comfort of your seat.

Physical inactivity, especially on long flights, can cause an imbalance to muscle groups. Pilates stretching exercises help restore balance by keeping muscles relaxed and reducing soreness and stiffness.

As most modern flight cabins offer only cramped seating, unless you are flying First or Business Class. Pilates Leg stretching exercises are a must for any flyer. No matter how long your legs are or how long the flight is, your legs always seem to cramp before the flight is over.

Here are a few gentle Pilates leg stretching exercises you can do on your flight. You might even see these Pilates exercises mentioned in the in flight magazine.

Take your ankle off the ground and do complete circles to the left and then to the right. A couple of sets of ten are usually enough to loosen the lower muscles of your leg.
Now flex your foot by drawing the toes towards your shin and stretch your leg as long in front of you as possible. Feel a stretch in the calf muscle. Hold for a moment and repeat around five times before repeating on the other leg.

Also let’s not forget lower back pain, as well as neck and shoulder stiffness as these can stiffen up fairly quickly as well.
Take your arms above your head and clasp the hands together...taking care not hit any of your fellow passengers! Flip your palms up to face the ceiling and stretch your arms as high as you can. Pull your shoulders away from your ears. This loosens your shoulders and quickly relieves any tension resting in your upper back. Inhale in deeply and breathe out slowly around five times to allow the muscles to really relax.

Raise one hand straight up over your head. With the other hand, grasp the bent elbow of the opposite arm and gently pull. Hold for about 30 seconds and do the same with the other arm. This Pilates exercises will help to stretch the triceps.

Seated in your seat, exhale and pull your belly towards your spine. Feel a deep contraction in the lower abdominal region. Hold for a moment and release. Repeat three to five times. Engaging the abdominal muscles in this way works to support your lower back and may ease fatigue.

Still seated, rotate your body as far to the right as you can. Hold for a moment and repeat to the other side. Does this spine twist around four times on each side.

If you can find a bit of space at the rear of the plane, try this take a deep breath, lower your chin towards your chest and roll your spine down until you are slightly bent forward. Inhale and stay for a moment feeling tension drain from the upper back and neck. Exhale slowly and roll yourself back up to your starting position, do this around five times.

These are just a few examples of the kind of Pilate’s exercises you can do when flying. As I said earlier some airlines are even putting together their own in-flight exercise workout. I have seen this on a few European based airlines that fly globally. These Pilates exercises which help you to stretch the various body areas are an excellent way to keep comfortable especially on longer flights. If you are not able to do the Pilates exercises make sure you move around every hour to keep your blood moving, just have a wander up and down the plane or just take a few bathroom breaks.

I hope this helps you to deal with those cramped conditions when flying. I would recommend these whether you are flying Coach or First and if you are frequent or occasional traveller. Also I hope this helps you to enjoy your travels to their fullest.

I have added a couple of links to information on Deep Vein Thrombosis or DVT as it is more commonly known. It has recently been spotlighted in the media due to its link to air travel but it can also occur due to lack of exercise.

BBC NEWS Health Medical notes Deep vein thrombosis
Deep vein thrombosis - Wikipedia, the free encyclopedia
Travelsox Classic helps to relieve leg swelling when flying
Deep Vein Thrombosis: The insiders Guide.

Wishing You All Good Health
Barefoot Guru

Help Stop The Creaks!! As You Age Gracefully

2007-11-23T17:29:00.000-07:00

Help Stop The Creaks!! As You Age Gracefully.

There are some really great benefits of Pilate’s exercise, if you practice Pilates exercise on a regular basis especially as you get older.

Below are some key benefits that can be gained from Pilates exercise as you age gracefully.

It can help to slow down the physical signs of aging and make you less injury prone.

It helps your joints and muscles become more pliable.

The deep breathing that accompanies the exercises oxygenates your blood and leaves you feeling really great after a Pilates Exercise work out.

It increases your joint movement, overall mobility and bone density, which is especially important as you age.

It decreases stress and tension, joint inflammation, swelling and stiffness.
Pilates exercise can really be great for older people everywhere. It is a perfect exercise for the aging population, as people are living longer more active lifes.

It gives them a low impact choice of exercise. Traditional exercises such as jogging and gym work outs are an option for some aging exercisers. Mainly because of the stress it puts on joints. Pilates exercise it provides a full body workout without the wear and tear.

Basic Pilates moves includes stretching, lengthening for better posture and resistance training. This gentle workout gets the same results as a high impact workout and in many ways gets a better result. Gone are the days of kicking and dancing your self fit…unless you are fairly young and fit of course.

Jumping and dancing etc is ok when you are fairly young and fit but it is not really an option for most people as they get older. Pilates exercise is the perfect remedy for both sexes, it increases their level of fitness with less stress and risk to the body and helps maintain their flexibility and strength, and that is an important factor as anybody ages.

I have added some links below especially if you want further information on Pilates and Yoga for the older person. If you know or have friends that would would benefit from checking these out, just point them in the right direction or give them a treat.

The New Yoga for People Over 50: A Comprehensive Guide for Midlife and Older Beginners

Pilates Plus: Grown-Up Pilates for 50+

Pilates for Life: Pilates for 50+: DVD

Wishing You All Good Health
Barefoot Guru

Pull In The Abs!!!

2007-11-20T03:15:00.000-07:00

"Pull in the abs!" - A well known little phrase that might be called a Pilate's exercise chant.

I am sure you all know how important that is in Pilate's exercise, it is the back bone of the Pilate's exercise system and pulling in the Abs is the key.

It is a technique that is widely used in physical therapy, in strength training, and to some degree throughout the fitness world as a means of stabilizing the spine.

When done properly, training the abdominals will create an integrated core of strength that supports the spine and promotes stability and ease of motion throughout the body.

Well we want to develop this powerhouse for movement by employing the muscles of the pelvic floor and all of the abdominal muscles, teaching them to work efficiently and in harmony with the muscles of the back.

Pilate's exercise puts a special emphasis on training the deeper abdominal muscles. In Pilate's exercise, we are looking to create a strong, stable foundation for movement.

Here are a couple DVDS that are worth checking out. The first is a great DVD by Rodney Yea, that can help to get that abs looking great, this is a great workout in addition to the Pilate's exercises.

ABS Yoga shows you how mind-body workouts and using the weight of your body can reshape your torso and leave you feeling centered and revitalized”

Make over Your Your Abs, Butt and Thighs Fast! This is a Pilate’s based exercise DVD which really hones in on the Abs, so check them out as I think you will really like them and it’s a great way of adding variety to your Pilate's exercise work out.

Wishing You All Good Health
Barefoot Guru

Killer Weight Loss Tips

2007-11-17T17:08:00.000-07:00

Killer weight Loss Tips.

Doing Weight Training or resistance training exercises to build muscle will speed up your body’s metabolism, muscle is active tissue, so it uses energy to maintain its state. The more muscle you have the more energy/calories you will burn.

Less Carbs….you do need carbohydrate intake for energy but excess intake of Carbs will be stored by the body as fat. So if you reduce your Carb intake you should see some fat loss.

Eat often but small meals only which are low in fat and calories, probably 4 to 6 meals a day. This allows a steady flow of nutrients to the body which creates a great environment in the body for muscle growth and fat loss.

Cut down on the saturated fats in your diet, these are the fats that cause most health problems. As anything in life there are bad fats and good fats, the fats essential to life are called Essential Fatty Acids and these are absorbed through eating the right sort of food in your diet as the body is not able to make them. A good natural supplement is Flaxseed oil.

H2O..Get your water bottle topped up. It is important to drink plenty of water. An adult can go week with put food but the body can only do with out water for a couple of days at most. Water helps to remove waste products from the body, it helps to control body temperature and forms the basis of chemical reaction in the body to provide sustenance for the body.

Get informed advice from qualified people, when you go to the gym speak to the personal trainer, get advice from dietician, and consult your doctor if you have any health issues. Be informed, be wise and don’t over do it.

Here are some useful links to some great books and DVDs that will help you on your journey to get your body in the best shape ever, so check them out. If you know a friend that is interested in getting a healthy and fitter body, why not recommend the blog, so they can check out the free Pilates exercises and the free tips.

Pilate's Lifestyle - The Weight Loss Cure They Don't Want You to Know About

Pilate's Lifestyle - Eat Right 4 Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer & Achieving Your Ideal Weight

Pilate's Lifestyle - Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss

Pilate's Lifestyle - Leslie Sansone Walk Away the Pounds - Walk and Kick

Pilate's Lifestyle - Pilates Complete For Weight Loss

Wishing You All Good Health

Barefoot Guru

A little bit more about juicing

2007-11-15T17:08:00.000-07:00

A Little bit more about Juicing.

As you already know I am a great fan of juicing, it’s a great way of getting more vitamins & minerals into your diet by drinking freshly made fruit juices, vegetable juices and smoothies. Especially when you are exercising on a regular basis, its a great you can prepare your smoothie drinks prior to your workout and you can then take it with you.

Freshly made juices are a tremendous source of bio-available vitamins and minerals. Vitamins activate enzymes and without vitamins, enzymes could not carry out their work, and we could not live.

Enzymes act as catalysts in hundreds of thousands of chemical reactions that take place throughout your body, and are essential for digesting, absorbing and converting food into body tissue. Enzymes also produce energy at the cellular level and are critical for most of the metabolic activities taking place in your body every second of every day.

Another key benefit of drinking fresh juices and smoothies is that your body can absorb more of the vitamins and minerals than if you were to eat the fruits and vegetables whole! Many of the nutrients are trapped in the fibre and by blending fruits and vegetables; you break down the fibre and release the vital nutrients.

For example when you eat a raw carrot, you are only able to absorb a small amount of the available beta carotene. When a carrot is juiced, removing the fibre, a larger percentage of the beta carotene can be absorbed by your body. Of course, you still need to eat whole foods because fibre is also an important part of your daily diet.

Be sure to wash your fruit thoroughly before juicing to remove and pesticides that may remain. Some people suggest removing apple seeds before juicing as they contain small amounts of cyanide. Consult your doctor before drinking large amounts of Grapefruit juice. Grapefruit and Orange skins contain toxic substances so make sure you don’t juice these skins although juicing the white pith is normal as the pith contains high levels of vitamin C and Bioflavonoid.

I have come across a couple of sites selling some great stuff for Yoga fans for example clothing and music as well as all some really great gift idea's for the holiday season coming up. So if you need some idea's check them out.

Yoga Mats Pilates Mats Fitness and Relaxation Clothing.

Yoga CD and DVDs

Check out this site if you want some more information on juicing.

Juice guide, juicing, juice recipes, vegetable juice, fruit juice

Wishing You All Good Health
Barefoot Guru

Some Receipes I Tried...Yummy!!!!

2007-11-14T03:43:00.001-07:00

Hello Everybody

I hope you are all well.

One of the important things about a healthy lifestyle is food and eating healthy, so I am always looking out for tasty recipe idea's.

I was at a friends house after a Pilate's Exercise session and tried some Garlic mash at dinner with the main course and some Banana Muffins with some Green tea.

I was very impressed with both dishes and got the basic recipe's to share with you guys.
So check it out below, forgive me if it seems a bit simple...only took basic notes. It should serve around six people.

Lovely Garlic Mash.
You will need 1 large head garlic, split in half
1 teaspoon olive oil
3 large baking potatoes - You need to peel and cut these into quarters
3 tablespoons low-fat margarine
1 tea cup low-fat milk or soy milk
Seasoning to taste 1/4 teaspoon ground white pepper and Salt or Lo salt replacement.

Preheat the oven to 350F or 180C degree's.

Cover the garlic with oil and wrap it all up securely in foil. Then put the foil pouch in the oven to roast for 30 to 40 minutes, or until soft. Let the contents of the foil pouch cool, then squeeze the garlic out of skins; refrigerate. Discard skins. If you want this stage could be done the day before. If you want to speed up the process you could just crush the garlic cloves in the olive oil forming a paste and then add this to the potato mash.

Put the potatoes in a large pan and cover with water, add salt and bring to a boil. After boiled cover and simmer for 20 to 30 minutes, or until fork-tender. Mash the potatoes well, add garlic and olive oil mix made earlier, also margarine or butter, salt, pepper and milk or soy milk. Give the potatoes a whip. If the mash is a little stiff add some more milk a little at a time until potatoes are fluffy and light but still hold shape and all done.

Energy packed Banana Muffins
You will need 3 very ripe bananas (about 1 1/2 cups puree)
1/2 cup apple juice
1tablespoon orange juice
2 tablespoons vegetable oil
1 teaspoon fresh lemon juice
1 1/4 cups whole-wheat flour
3/4 cup wheat germ
1 1/2 teaspoons ground cinnamon
2 teaspoons baking powder
3/4 cup raisins or chopped dates
1/2 cup walnuts -- coarsely chopped
2 egg whites

Preheat oven to 375F or 190C degree's.

Blitz the bananas, juice concentrates, oil, and lemon juice in a blender until smooth. Put the flour, wheat germ, cinnamon, and baking powder in a mixer bowl and combine.
Add the banana mixture into the dry ingredients to make a thick batter; then stir in the raisins and walnuts.
Beat the egg whites until stiff. Gently fold the egg whites into the batter. Spoon the batter into 18 muffin cups coated with vegetable cooking spray/butter etc. Bake for 20 to 25 minutes. Remove from the tins immediately and enjoy..mmm.

Try out the recipes and see how you get on and post your comments or pictures of what you have made.
Also so if you want to post any pictures of yourself doing Pilate's exercise or Yoga, please do and any tips you may have to offer to your fellow Pilate's practitioners I am sure would be gratefully received.

I have added some links if you want to look further into healthy eating and cooking healthy food.So have a look and see what you think. I am a big fan of juicing as its so easy and the juices taste delicious and the Eating for Life is a great book...Enjoy.

Pilate's Lifestyle - Celestial Seasonings Authentic Green Tea.
Pilate's Lifestyle - Eating for Life
Pilate's Lifestyle - The Juicing Bible
Pilate's Lifestyle - Body for Life for Women
Pilate's Lifestyle - The 1200-Calorie-a-Day Menu Cookbook : Quick and Easy Recipes for Delicious Low-fat Breakfasts, Lunches, Dinners, and Desserts

Wishing You All Good Health
Barefoot Guru

Have You Heard About !! "The Law Of Attraction"

2007-11-12T16:56:00.000-07:00

So, what is the Law of Attraction?

A lot of people are asking this question as this way of thought gains popularity. The law of attraction is nothing new but is just now being brought to the attention of people. To answer this question ‘What is the law of attraction?’ there are three keys which will help to give you a better understanding of the law of attraction.

Firstly it is a “Natural Law”; there are laws that govern the world we live in such as gravity, aerodynamics, and attraction. The law of attraction is a law that is in operation in your life whether you know it or not. It’s just like gravity. You can pretend it doesn’t exist but that doesn’t change the fact that is does.

Secondly there is “Like attracts Like”, have you ever known someone that always seems to be successful? Some people may pass it off as just being lucky but that’s not the case at all. Take a closer look at their life and you will see that they do the things necessary that attract success. The same goes for the person that seems like they are always failing. They are doing the things necessary to attract failure.

Thirdly “Change Is the Only Answer” If you don’t like what you are attracting in your life you are going to have to change. Take a look at your life and see what is holding you back from attracting what you want. You are going to have to be very honest with yourself. If you are and then make the necessary changes, you will see that you start to attract different things into your life.

I have set up some links below for a couple of books and DVDs if you would like to find out more about the Law of Attraction, I believe you will find it very interesting.

Pilate's Lifestyle - The Secret (Extended Edition)
Pilate's Lifestyle - Law of Attraction: The Science of Attracting More of What You Want and Less of What You Don't
Pilate's Lifestyle - Five Wishes: How Answering One Simple Question Can Make Your Dreams Come True
Pilate's Lifestyle - The Secret-Book.

The way of thought is just as important as the way we exercise our bodies, as is what we eat to fuel our bodies. Often thought is overlooked and I hope I have given you food for thought with the Law of Attraction and whetted your appetite’s to learn further.

Keep up the good work, practices your Pilate's Exercises everyday if possible or at least three time a week, take time out for a meditation session and let the chatter of everyday life slip away…even if it is just for 20 minutes.

Wishing You All Good Health
Barefoot Guru

Doing Pilates Exercises In The Nude !!!

2007-11-11T16:31:00.000-07:00

What IF!!! You Did Pilate’s In The Buff.

Doing Pilates exercises in the buff or even Yoga… a few people have asked me this question over the years and YES Nude exercising does exist.

When I was being asked about Nude exercising, I thought I would look into it further. The interesting thing was, it is quite a wide spread practice…no pun intended. There are many articles on the topic of nude exercises, especially on the Net. I am a pretty open minded guy and I have to admit I have tried it but in private…on my own and with a partner. I have found it was quite a pleasant experience, sort of letting go of the material and the physical bonds on your body and a freeing of one self. It can help to lose inhibitions and make you at ease with your own body.

When exercising in the buff, there is nothing to hide. So when doing Pilates exercises nude, you can see the form that is normally hidden by your clothes. Even better if you have a mirrored area and you can observe your form, see it as a tool to correct posture and form. It helps you to stop that cheating when you are not quite focused! You are going to get that belly in and those muscles will be engaged…head up!!

However I have not come across any Pilate’s studio’s offering classes in the nude and I am not sure if they will in the majority of cases. I have come across classes in France being offered in Nudist area’s on the south coast, so it could just be about lifestyle adjustment.

I know from my own personal experience that most people are practicing their nude workouts in the privacy of their own home or at a nudist camp. The question of safety is also raised, especially exercises that involve a lot of movement as the breasts and testicles do need a bit of support.

Also what about hygiene!! I suppose if it is done in private and on your own...it is not a problem but if there are a few people...it could be an issue. But there is always an element of risk no matter how clean an exercise area may be.

So…to do or not to do in the buff, my personal experience says it can be a good experience and its great but you have to see for your self and try it and see if it is for you. There is no harm in excising in the nude as long as you take care with the sensitive body areas.
So give it a go and see how you feel, make sure you are practicing in nice comfortable area…adjust the temperature control and make sure you draw the drapes to stop any peeping toms and have fun.

I found a few things worth checking out if you are going to try exercising in the nude, so check out the links below.

Pilate's Lifestyle - Naked Yoga Teacher
Pilate's Lifestyle - Nude Yoga
Pilate's Lifestyle - Nude Yoga and Tai Chi Exercise.

Wishing You All Good Health.

Barefoot Guru

Do Guy's Really!! Do Pilate's Exercises!!!

2007-11-09T18:08:00.000-07:00

Do Guy’s Really!! Do Pilate’s Exercises!!!

More and more men are getting into Pilate’s exercise especially when they realise the benefits to be had for example increased strength, more endurance, agility and power. Just what most men are looking from a workout.

As we all know Men and Women are different but they still need the same benefits of regular exercise. Us Guy’s have tighter hips and hamstrings than women, so also means most men are not as supple and flexible as women.

Guys also want the same benefits that women want from Pilate's, more flexibility, better balance and especially more energy. Men want to be stronger, leaner, fitter and more virile. Pilate's however is seen a Ladies Only Exercise. The person that started Pilate's was a man and he was doing it initially for the benefit of men, some of the first people trying it out were boxers.

When I first started practising Pilate's, I was the only guy in a class of women and it did seem a bit intimidating. Now the classes I attend and seminars I go to there is a good turn out of men. When talking to lot of these guys I have found that quite a few got into Pilate's through having suffered injury and were looking for an alternative to help with their recovery process. There is an element which are already involved in sports but want increased flexibility, mobility, core strength, midsection toning and variety to their workout but not stressful on the body. Pilate's exercise can provide all these benefits... stronger Abs, good posture, strong backs and more.

Pilate's is really good for helping to keep the belly in trim, as men seem to gain weight around the mid section. An exercise routine with regular cardio exercise and a healthy diet, combined with Pilate's exercise can be a great way for a guy to keep in shape. Giving the added benefits of good posture, core strength, stamina and flexibility.

There are some great instructional Pilate's DVDs available which are especially for men. I have added a couple of links below for some of these DVDs and a book I have read. I think they are pretty good for guys just getting into Pilate's. There is also a combined Yoga and Pilate's DVD which I think is really great.

Pilate's Lifestyle - Pilates DVD for Men
Pilate's Lifestyle - Men's Health: 15 Minute Workout
Pilate's Lifestyle - The Complete Book of Pilates for Men: The Lifetime Plan for Strength, Power & Peak Performance
Pilate's Lifestyle - Yogilates - Beginner Workout

Wishing You All Good Health
Barefoot Guru Omar

Wow!! Look at that Cute Butt

2007-11-08T15:17:00.000-07:00

Wow!! Look at that Cute Butt!!

Most women that I have met have always commented how much they would love to have a really tight butt. Using Pilate's exercises it’s a simple way to shape, tone, and lift your butt. A good way of doing this is to do side leg lifts. This Pilate's exercise will enable you to shape and tone your butt and it also works on the thighs as well so you get to work two areas at once.

Side Leg Lifts.

It’s a good idea to use a mat for the side leg lift exercise, just to cushion the body.

Lie on your side with the bottom arm extended out and your head resting on it. Your body should be one straight line. You can place the other hand on the ground in front of your neck for support. Now, move your legs out just a bit for support. Pull your abs in while you do this exercise to get benefit there as well.

Now, lift both legs off the ground about four or five inches. Keep your legs together. Pause a moment at the top of the lift, and then slowly bring your legs back down. Don’t forget to breathe as you do the lifts. Do this around 5 to 10 times and build up the repetitions. Once you get really good you can add leg weights to make it more difficult.

Have a look at this piece of equipment I came across, it could really give your workout a real boost. This new 5-in-1 piece of equipment will add variety and brand-new moves to your workout! The exercises will target places and muscles you never knew you had! The TransFIRMer was designed with multiple uses in mind and has five different configurations to take each workout to the next level. With brand-new choreography, this system can reshape your entire body, especially targeting the areas most women want to change - the backs of their thighs, hips, abs.

Just use the link below.

Pilate's Lifestyle - The Firm TransFIRMer

Wishing You All Good Health
Barefoot Guru Omar.

Pilates Exercise Mat Tips

2007-11-07T16:23:00.000-07:00

Pilate's Exercise Mat Tips.

A Pilate's exercise mat is probably going to be high on a must have list of things for most people practising Pilate’s exercise, especially for practising Pilate's at home. Most places that teach Pilate’s will have Pilate's mats, for students to use but the real reason to get a Pilate's mat is for your home workout.

Pilate’s exercise mats are readily available in many styles, sizes and colors. I would say have a think about what your needs and preferences really are, before you buy.
Pilate's and Yoga mats are similar in appearance i.e they are about the same size and used for exercises done on the floor. A Pilate’s mat needs to be thicker than most yoga mats because there are so many standing poses in yoga, mats used for yoga have to let the practitioner feel the floor. This is not as important with a Pilate's exercise mat. So Pilate's exercise mats are thicker and give more cushioning from the floor. Yoga exercise mats are also sticky, to help prevent slipping, something which is not as likely with Pilate's exercises.

I think a good Pilate's exercise mat should be around 1.5cm to 2cm thick, also a Pilate's exercise mat should be firm, as a mat that is too soft will not aid good support and balance. Good support and balance helps to aid proper body alignment. Make sure the mat is long enough…around 2 metres and wide enough… around half a metre or so, some times they can be shorter, so something around that size would be ok.

You can get Pilate's exercise mats that roll up and also fold up, the roll up Pilate's exercise mats are slightly better option as they can be more compact and easier to carry especially the ones that come with carry straps. The prices of mats vary but a good mat can be bought for around $25 to $50, a good selection is available on line.

I have seen a couple of mats which seem to offer a good mix of value for money and quality.The links are just below, check them out.

Pilates Mat
Pilates Mat

Wishing You All Good Health.
Barefoot Guru Omar

Big One off Pilate's Event In London & Edinburgh

2007-11-06T16:58:00.000-07:00

Hello to Everybody

I have heard there is a big one off Pilate's event in London in the UK and Edinburgh in Scotland.

I have added the link which takes you to the page for all the details if you are interested in attending, sadly I will not be able to make it.

http://www.pilates-institute.com/Newsletters/Latest/index.htm

Have fun.

Barefoot Guru Omar

Indian Dancers Performing.

2007-11-06T04:57:00.000-07:00

This is a picture I took when I was in India. I just love it , the elegance, poise and great control of movement by these amazing dancers , who all practised some form of yoga as a part of their dance training, as I found out when I chatted to them afterwards. I took the shot whilst I was attending a Yoga training camp, whilst there I was invited to a banquet held for a local dignitary. A fantastic evening had by all. Hope you like it.

Wishing You All Good Health.

Barefoot Guru Omar