Maintain Balance During The Holidays

The last "leg" of the year is challenging in that we are ready to move forward, but need to stay present for that last month. How do we maintain balance in our lives during this time and not get caught up in the mayhem around us? Feng Shui expert Katherine Metz shares her knowledge and invites us to practice a few exercises to keep us grounded through different scenarios we may encounter. Before you read what Katherine has to impart, I'd like to take a second to introduce you to her work.

Katherine is devoted to the seen and unseen ways in which physical environment can spark and nurture the individual's natural potential to be as vibrant, receptive and focused as possible. For over twenty-two years Katherine has provided her services in private homes, corporate offices, small businesses, schools, restaurants, and health care facilities, helping her clients create environments where they experience tangible and positive changes. Sleeping gets better, communication becomes more effective, family peace is restored, business multiplies, and people get well. When harmony and success are your goals, she is the person you call on. We are lucky to have her share her wisdom with us.

Take a deep breath and take your time reading!

Choosing Your Holiday (Five Element) Style Each of the Chinese five elements is a style of being in the world - a statement of experience and expression. Every person embodies each of the elements - Wood, Fire, Earth, Metal, and Water. Yet, when action is demanded, it is our Wood element that kicks into gear; and during the holiday season we are moving as fast as we can. When our usual style is challenged by the pressures of work, family, and the rush of the season, we can easily lose our balance as the extremes of Wood take over. Usually motivated, resourceful, self-confident and optimistic, and capable of tremendous power, the tendency of Wood under pressure is to keep pushing forward - overdoing and over performing. Instead of backing off, we stay occupied with a vengeance. We may become impatient, hasty, and even reckless. Frustration is common. Tired, we become nervous, irritable, and even angry. At the other extreme, our love of getting things done turns into paralysis, and we may sink into a suffocating depression. Either way, our usual elegance is lost. During this busy holiday season, we can create both inner and outer environments that encourage our Wood personality to stay balanced and flexible - to gracefully regulate unrelenting intensity, and to retreat when necessary. If you find yourself becoming impatient as others around you seem to be moving too slowly: Take a full, deep breath; then breathe it out in eight short puffs and one, l o n g, final exhale. Repeat the inhale and nine exhales at least nine times, or until the emotion has passed You will lower your blood pressure and heart rate, and tame the part of the brain that triggers anger. If anger does creep in as you search the Internet relentlessly for the perfect gift: Pull out and put on clothes that are both green and black. Green lets you tap into your kind side, and black allows your better judgment to take the place of an angry outburst. If the moon is out, simply breathe in the moonlight. You will cool the anger. If it's daytime, think about the moon and breathe. The effect will be the same if you concentrate. If you are really headed for a meltdown, add the following: As your lungs expand on the inhale, visualize that your hair begins to stand on end. See all your hair standing straight up on top of your head. As you exhale, visualize your hair returning to its natural position. You are, once again, looking neatly coifed. I guarantee you will begin to smile. If you become unsettled, unfocused, and out of sorts (even erratic): Prepare a warm bowl of soup (or cold cereal) and follow the instructions below: 1. Eat from your soup (or rice or cereal) bowl, and then rinse it a little bit. 2. Now, fill the bowl about 80 percent full of water. 3. Take the bowl, filled with water, outside under the open sky. There does not have to be sunlight. It can even be nighttime. 4. Return to the house carrying the bowl with the water. Set it down. The movement will have created ripples on the surface of the water. 5. Focus your eyes upon the ripples until the water becomes still. Your mind will become calm. 6. Now, repeat the procedure beginning by lightly rinsing the bowl once again. You do not need to eat again. Complete all the steps that come after. 7. Repeat for a total of nine times. Even if you feel settled after one time, continue. Your newly discovered sense of calm my just stick around well into the new year. If your tendency is to withdraw under pressure, and you find yourself hiding under the covers unable to cope: Peel an orange. The essence of orange is a powerful force to change your mood. Raid your closet to find something Kelly green, apple green, or reddish purple. You will lift your spirits even if your wear it back to bed. Clean up any disarray at the front door and you will organize your thinking making it easier to take at least one important step forward. It will also encourage friends to magically appear, bringing friendship and laughter. While they are with you, ask them to help you do the following: Place nine small, potted plants into the bedroom (or any room where you spend a lot of time). You are adding vitality and the impetus to move forward. If this is the one thing you do today, tomorrow will be brighter. Whether moving too fast or too slow: Take some time every night before going to bed to think about things you normally don't think about; adventures, discoveries, art, stories, etc. Think about the exciting things you have pushed aside because of your busy schedule. Have some fun thinking. Erase the worry at this important time before bed. You will awake refreshed and ready to go, full of a sense of adventure and enthusiasm. You will have reestablished the skillful, inventive, curious, and fearless grace of Wood. Congratulations. You are a gift to everyone around you.

For more information about Katherine Metz and her services, please go to her website at http://www.katherinemetz.com . If this information was helpful to you in some way, I invite you to leave a token of your appreciation for Katherine in a red envelope which we will have in our office (even a penny denotes gratitude). In Feng Shui, red envelopes are used in Black Sect Tibetan Tantric Buddhism as an honorable tradition of paying the practitioner. Because of the high energy of the color red and the blessings associated with its tradition, it is believed that the client, (presenter), as well as the consultant, (receiver), are both graced with auspicious chi. The envelope also represents the imparting of sacred knowledge. Thank you and happy holidays!

Save Those Buns!

Sign up for 1 of 2 hour long booty-centric workout circuits
Cost is $25/class and is limited to 12 students
Reserve your space by calling 415-626-1111

Can't make it to class? You can still purchase tickets to win some amazing health, beauty and food packages. The cost is $5 for one ticket or $20 for 5. Package details can be viewed at www.informedbody.com/bunsday.

During the week of November 17th, Informed Body will donate $5 from all training sessions plus 100% of the proceeds from the ticket sales and Buns Day classes directly to SaveABunny. SaveABunny is a Bay Area animal rescue organization. For more information about SaveABunny, visit their website at www.saveabunny.org.

Don't Give Up Your Excercise - Economize

For the last two weeks we have been inundated with news about economic collapse. Some clients come to the studio stressed and panicked while others are taking a wait and see approach. All we can do is continue to provide people with an outlet to release their physical tension and get out of their heads. This isn't easy for us particularly since clients are thinking about how can they continue to spend the money for Pilates while they are cutting back everywhere else. To that end, here is what I recommend:

1. 1/2 hour sessions
Do a 1/2 hour of focused work for $40-$45 and save $30

2. Join a mat class $200/10 or $25 single
A savings of over $50 from a Private
We have classes on Mondays at 7pm, Wednesdays at 7:30am and 7pm and Fridays at 9am. Make a request for another time and we can try our best to accommodate you if there are others interested in the same time. Ask your co-workers and friends!

3. Grab a friend and split your session
$400/10 per person a savings of over $30 session

4. Continue to come at least one time a week, this is money well spent since it is both therapeutic and will keep your body in shape.

This week the New York Times did a fantastic article about why you shouldn't give your exercise up during these stressful times. Check it out:
http://www.nytimes.com/2008/10/16/fashion/thursdaystyles/16fitness.html?_r=1&em&oref=slogin

Fall Foods

How do you decide what foods are best for you when you are inundated with so many differing philosophies on intake? Personally I extract what I like from various professionals, friends and clients. This month I asked a few colleagues to recommend some food and snacking ideas for energy and for staying healthy. I hope you will learn and try something new! Acupuncturist Janis Feichtmeir, co-founder of Clouds Rest Healing Center (www.cloudsresthealing.com) approaches food recommendations based on the principles of Chinese medicine. According to Jan, lungs are the organ associated with the Fall season. The Lung system corresponds to our immune system, our skin and sinuses. Do you know anyone who gets rashes when the cold and dry of autumn set in? This would indicate that their Lung system is weakened. Ditto if you get sick frequently. Your Lung system is showing signs of weakness. The weaknesses of the Lung system show up more in the Fall. But Fall is also a time when the Lung system responds most to strengthening. How to strengthen Lungs? Eat apples and pears, preferably cooked. If you're eating them raw, eat them at the end of a meal, when the digestion has been warmed up by other cooked foods. Add a little spice to your foods, like ginger and cinnamon. The change of seasons are considered crucial times in Chinese Medicine. A lot of change is happening. How well we adapt to change is a sign of how strong our Lung system is. So, if you're under a lot of stress going into the Fall, do your best to get enough rest, exercise and eat well in order to help your body deal with not only the stressors in your life but the stressors of seasonal change. Make an appointment with Jan to learn more and get through this time of year by calling 415-661-0608. Shona Curley is officially back from maternity leave and looks phenomenal! She credits her minimal weight gain to snacking on foods high in fiber and protein. Here are her favorites (good for the non-pregnant as well): Greek yogurt with honey and ground flaxseed Sprouted Manna Bread toasted with almond butter "Active Greens" Organic Food Bar . Shona is now working just three days a week, Mondays, Tuesdays and Thursdays and has a few coveted openings in her schedule. Shona is looking forward to teaching more pre and post natal work after having such a positive experience with Pilates during and after her pregnancy. Ami Jampolis, owner of Focus Fitness Personal Training (www.focusfitnesspersonaltraining.com) recommends the following snacks because they are well-balanced and help stabilize the blood sugar: *cup of 0% greek yogurt, fresh berries, and 1/4 cup Kashi Go Lean (add Splenda to taste) *Apple with 18 almonds or 2 pcs of light string cheese *Protein bar - Luna, Dr. Melina.....(Look for bars with at least 5 g of fiber) *Celery with 2 Tbsp peanut butter *Raw veggies with 3 Tbsp hummus Ami is available to see clients at Informed Body by appointment. For more information, click through to her website. Katie McMahon is constantly on the go. Between teaching three mat classes and taking two semi-private sessions each week at Informed Body she works full time for Starbuck's Coffee in Corporate Sales and Marketing. As if this doesn't keep her busy enough, she is training for her first full marathon after completing four half-marathons. Katie's office is often her car and she knows what it is like to not have time to eat. To keep herself from becoming "homicidally hungry" Katie keeps the following snacks on hand at all times: - A huge bottle of Crystal Geyser Sparkling Water - A piece of whatever transportable fruit is in season - Handful of raw almonds - Lara Bars. Larabar is a delicious blend of unsweetened fruits, nuts and spices - energy in its purest form. Made from 100% whole food, each flavor contains no more than six ingredients. All bars are dairy free, gluten free, soy free, vegan, kosher, non-gmo, unprocessed, raw and contain no added sugar. They come in amazing flavors such as chocolate coconut, cherry pie, lemon bar, key lime pie and peanut butter cookie. You will swear you are eating the real thing! It is always a good idea to keep a few healthy staples around to prevent you from overindulging. A few of my favorites are: Sugar Free Hot Cocoa Zen Bakery Apple Cranberry Cakes (80 calories) Apples Almond Butter Laughing Cow Light Wedges Light String Cheese Low Fat Cottage Cheese Akmak Crackers Whole Wheat Pita Bread Instant Oatmeal (pay attention to sugar or buy the heart healthy Quaker version) Walnuts Baby Carrots Snap Peas

Eyelash Update Month 1

Before plastic surgery was as prevalent as it is today, it was hard to tell what was different about a person. Next thing you know, you are on an escalator at Barney's in NY saying "rhinoplasty, boob job, chin implant, eye lift" as each person passes you on your way up. Then there was botox and you couldn't take your eyes of the lack of movement in people's faces. Now you can be obsessed by sky high eyelashes thanks to Revitalash, Jan Marini etc....

I am officially one month into my eyelash growing project and I can't help but notice everyone around me is two months ahead. Their lashes are ridiculous! The consensus seems to be two months to three months and you will notice huge changes. At one month I am noticing some growth, but not as much as I hoped for. It is the competitor in me which makes me think my eyelashes should grow faster than everyone else. The game plan is to continue diligently every night and hope that by next month, I will be rocking some serious drag queen-esque lashes.

What brand is working for you and how long did yours take to grow? Let me know!

Are You In The Know?

How do you stay Informed? Newspapers and blogs can take days to get through and you still won't be caught up on all that is new and exciting in San Francisco. Fortunately, a lot of our clients are moving and shaking up this city and we are the first to find out everything during their sessions. Because we are givers, we have decided to share their news with you. Whether you are a foodie, charitable giver or on a quest for eternal youth, you will find something or some business you have to get to know. Enjoy!

FOOD & WINE Ever wonder why you are always hungry during your Pilates session? It is because clients are forever talking about the newest restaurants! Thanks to the following four clients you will be chatting even more (but not with your mouths full please!) Lindsay Tusk is busy planning the design for the new Quince restaurant. She expects to open in the new location at 470 Pacific by the end of the year. Prepare yourself for elegance and an amazing dining experience! For those of you who are more casual, get excited about the cafe connected to the restaurant. Lindsay mentioned a string of descriptions which included lunch, brunch, pizza, open on weekends. Please note: your Pilates instructor might not have pull anymore to get you in at the last minute so book well in advance. Dade Thieriot, owner of Dee Vine Wines, is hosting a 2007 German Riesling tasting at his shop located at Pier 19 on the Embarcadero. 2007 was the longest growing season on record in Germany. There was plenty of photosynthesis for high sugar levels and cool weather for balancing acidity. Those with experience are comparing 2007 to 1971. In addition to the wines, a selection of artisanal cheese will be served. The tasting is informal, educational and most of all fun! The fee for the tasting is $25 ($20 if you bring your own glass). RSVP to otto@dvw.com or for more information about Dee Vine Wines go to www.dvw.com Saandra Nazzal of Burger Joint infamy, will infuse her energy and warm personality into their newest location in Burlingame located at 1401 Burlingame Avenue @ Primose. This location opens on the heels of another recently opened Burger Joint at 242 King Street in San Francisco. For those of you who are veggies, please note veggie burgers are cooked on a separate grill from the Neiman Ranch burgers. Not feeling like burgers? Try the french fries which are made from fresh cut potatoes and fried in peanut oil or a milkshake made with whole milk and Double Rainbow Ice Cream. Be sure you come to your workout after this meal. Traci Higgins, chef and owner of Dining In, expands her empire to include a new, healthy take out store called Lilah Belle's located at 3801 18th Street @Church. Experience fresh, seasonal and well-balanced meals seven days a week. The weekly selection will include hot entrees under 500 calories, fresh salads, sandwiches, vegetables a la carte and mouth watering desserts under 300 calories. Only organic meat and vegetables will be used. This is the perfect option for those of you who are constantly on the run and need healthy and quick meals. Opening date is September 27th.

HEALTH & BEAUTY Lisa Eddy, owner of Evolution Wellness Center, launched her new boutique website: www.evolutionwellnesscenter.com With her vast experience in the industry as an aesthetician/salon owner, and as an educator and consultant, she knows good skin care! If you are looking for serious results with more natural/pure products that are in line with your body then she has got something for you! Check out her extensive selection of top-notch skin & body care products for sale online. Not sure what is right for you? Cant make it in for a treatment or consult? that's ok you can do it all via email or phone. You can share what is going on with your skin and what your goals are & she will get you all set up from the comfort of your living room and on your time. Informed Body clients receive 15% off their first orders! Enter coupon code first15. Ok, so this is beauty and charity, but Frankee Uno is a busy lady! Frankee Uno, Owner of Frankee Uno San Francisco Salon & Gallery (www.frankeeuno.com) is working to make people look and feel great! When she isn't doll-ing up people and promoting the local art scene, she is busy with various volunteer efforts. This year, she is on the steering committee for the Annual Polo In The Park Events. Not only is there a Gala and Polo Event not to be missed, but the charities raise money for the James S. Brady Program, giving back to disabled and disadvantaged children. For more information on the charities and tickets go to: www.sfpolointhepark.com/tickets.html Julie Elliott, owner and creator of In Fiore, launches her newest skin care creation CREME DE FLEUR Complexe Rejuvene. Creme de Fleur is a nutrient rich moisture complex comprised of 30 effective ingredients that promotes cell renewal and deep hydration. Formulated for dry and mature skin types, and skin exposed to dry and harsh climates, Creme de Fleur provides a protective barrier from the elements while regenerating and strengthening skin tissue. Launches September 15th. For more of Julie's beautiful products, go to www.infiore.net Our favorite holistic nutritional health counselor Alice Moore led a group of us through an 8-week series where we learned gems like "sugar addiction is not your fault" and "you aren't too lazy to cook, you are busy" and "take a deep breath before you eat and look at what you are about to put in your mouth". Alice has 11 years experience in the art of inspiring women to do the things they know they need to do, but aren't doing. If you are feeling frustrated and wanting to improve your relationship with food and your body, there is a solution. She is offering Informed Body clients a free consultation to see if Emerge Healing (www.emergehealing.com) food programs are right for you. Alice can also be contacted via email at alicemoorehealth@gmail.com.

FASHION Diana Slavin always looks phenomenal when she shows up for her sessions dressed in clothes from her eponymous line Diana Slavin Womenswear. Her Fall line is to die for, particularly since it is always Fall in San Francisco. This season features layers of rich texture and luxurious fabrics. Her beautiful menswear inspired tweeds and stripes are mixed with soft cashmeres and silky charmeuses. The color palette includes dark neutrals accented with jewel tones of red, burnt orange and sapphire blue. Strong details, minimal silhouettes, and perfect accessories - including hard to find Martin Margiela boots, shoes and bags and Megan Park scarves and wraps. It is a feast for the senses! The shop is located at 3 Claude Lane. To see photos and get a feel for the designs visit www.dianaslavin.com

CHARITY When realtor Toni Thomas isn't busy selling houses, she is busy getting involved in causes that effect not just her, but the nation at large. She is organizing a private fundraising event for Barack Obama's Presidential Campaign. Toni is committed to raising $10,000. Besides getting involved at a critical time in our history; the event promises to be a great experience with music and an important surrogate guest. The event will take place in late September. Please call Toni at 415-351-4661 if you would like to get involved in an exciting campaign.

ARTS & ENTERTAINMENT My dance mentor Patricia Reedy has inspired and educated a whole generation of gifted teachers and performers. Her organization Luna Kids Dance is dedicated to bringing dance to all children and to training teachers to inspire creativity in children. The California Institute for Dance Learning (CIDL) a project of Luna Kids Dance, hosts a FREE reception for Bay Area Dance Teaching Artists. Let the CIDL faculty help you launch the 2008-09 with ideas, refreshments, collegial support. Bring your questions and curriculum ideas September 13th, 2008, 1:30-3:30. CIDL, 2138 Cedar Street, Berkeley. 510.644.3629. Those of you interested in this event or in supporting dance for children should definitely link to this fantastic organization at www.lunakidsdance.org. In addition to being an amazing food writer, chef and potential Martha Stewart rival, Dionne Wallick is a gifted soprano. She will be sharing her talents with the public in a recital "Songs From The Heart" on September 27th at 3pm at the African American Arts and Cultural Center located at 762 Fulton Street in San Francisco. Tickets are $20 at the door.

Product Alert! Eyelashes for days....

As a client was doing lunges on the chair I noticed her eyelashes were reaching the ceiling before her body was. Not one for subtlety, I asked her if she was wearing extensions. She stopped her movement, leaned forward against the handles and whispered "Revitalash".

For $160 you can buy this stuff, put it on your eyelashes before bedtime and it is like miracle-grow. Not convinced the output was worth the results, I dropped the idea until another client came in with some major eyelashes. Now I was really coveting this product. I asked Lisa Eddy, owner of Evolution Wellness Center if she knew of this product. She recommended the Jan Marini Lash Conditioner.

Jan Marini made the original formulation and others copied her. Apparently several of these formulas have been removed from the market due to safety issues i.e. you could go blind. Lisa tells me this latest incarnation is the best ever. I took the plunge and bought it from her - you can too by going to her store at: www.evolutionwellnesscenter.com If you can't find the product in her online store, call her or email her.

I am two days into this expiriment and am having major placebo effects. Maybe my mascara application was better today than it was yesterday. Whatever the case may be, I aspire to have the eyelashes my 2 clients do. Looking forward to sharing my results!

New Health & Beauty Recommendations

I am constantly searching for the best practitioners to keep me healthy, pain-free and as youthful looking as possible. Following is a list of my latest finds:

Chiropractic:
Dr. Matt Colman, Hayes Valley Wellness
190 Gough St.
415-621-1522

Matt's work includes chiropractic, cranial osteopathy, physical therapy and nutrition. What I really like about his work is that he doesn't just crack you and send you on your way, he looks at your whole system - muscles, organs, etc... and determines how best to proceed to make you well. Not sure what supplements you should be taking? He can test you to see what your body is in need of and make the necessary recommendations.

Skin Care
Lisa Eddy
Evolution Wellness
(See Hayes Valley Wellness for address)
866-933-9322

First of all, Lisa's skin is absolutely gorgeous and she is clearly healthy and radiant. The product lines she carries are fantastic and she will go through your make up and skin care products and test you to see what your body really likes and doesn't like. I was sold once she told me to get rid of my cleanser and moisturizer and recommended Sampar products and cleansing my skin for 2 minutes at least 2x daily. My skin irritations have disappeared!

In addition to skin care, Lisa does massage, Reiki, breath work and nutritional counseling. She and Matt are a great team and you will feel well taken care of in their hands.

Nutritional Counseling
Alice Moore
Emerge Healing
alice@emergehealing.com
646-894-4335

Alice was previously working with Fruition and though still connected, she has linked into another practice. As a holistic health counselor, Alice talks with you not just about what you should be eating, but about how to make sure your life is fulfilling you as much as your food. She guides you to make healthier choices and teaches you not to beat yourself up about mistakes like that entire tub of ice cream. A true nurturer and inspiration!

Kettelbell Workshops at Informed Body

Kettlebell Workshop with
San Francisco 7x7 Magazine’s “Best Taskmaster”

Learn how to use this amazing cast-iron cannonball with a handle to achieve superior cardiovascular conditioning, core strength, enhanced athleticism, and weight loss. No more slow, boring, ineffective “cardio” on the treadmill or endless grinds on weight machines that produce little functional carryover.

An introductory workshop presented by Cecilia Tom, the RKC HardStyle kettlebell instructor featured in the June 2008 “Best Of” issue of San Francisco 7x7 Magazine, at Hayes Valley’s premier pilates studio, Informed Body. Two identical sections are offered to accommodate your schedule.

Section 1 – Friday 6/27 & Friday 7/11, 3:30 to 4:30 PM
Section 2 – Sunday 7/13 & Sunday 7/20, 3:30 to 4:30 PM

Cost: $85

For more information about the workshop and to register, visit
www.praxiskettlebell.com and click on “workshops” – space is extremely limited so act soon!

Kettlebell lifting will open your eyes (and hips) to a whole new world of intelligent movement and strength training. Come swing some ‘bells with us and get a smoking workout! Appropriate for results-oriented men and women with no pre-existing injuries.

“This extreme hand-held gym delivers an unparalleled mix of all-purpose strength and conditioning, melts fat without the dishonor of aerobics, and forges a classic physique.”

- Pavel Tsatsouline

Kicking Sugar (again)

Supposedly it takes 21 days to form a habit. Unfortunately the sugar habit can be formed in much less time. After the In-8 workshop with Alice Moore, I made good food choices and was able to kick my nightly chocolate and daily biscotti habit. What killed me was vacation. The nightly glasses of wine, lovely meals and dessert put me over the edge in no time at all. I had to think back to what worked in the past and make the changes immediately.

For a few days I tried to eat my sweet potatoes, but wasn't thrilled. I bought a bunch of different squashes in the hopes this will work on crushing the sugar cravings. Tried a half an acorn squash with a little bit of Agave necter, but still craved sweets! Today is Tuesday and I am officially going to call this day 2 of theoretical sugar busting. My plan is to try acorn squash, butternut squash, sweet potatoes and spaghetti squash every day for one week and see if my cravings go away. Will keep you posted. Other than going cold turkey what works best for you?

In-8 Week 8 Pilates/Week 7 Nutrition Recap

Our last mat class was somewhat like doing Pilates on crack - Not that I'd know....but it felt like that. Each week we were able to present a new "toy" to enhance your workout and we tried to integrate every one in an hour which was quite a challenge. I will do my best to break it down and please note it isn't in order of movement, but in order of accessory used.

Ball:
bounces
jumping jacks
pelvic circles
1/2 curls
bridges w/straight legs
bridge stabilizer with 1 leg up
leg presses single/double with feet on ball

Magic circle:
squeeze between knees in and out
bridge and squeeze
knee folds
double leg stretch
arm pulses

Theraband:
curls w/band behind head
100's
roll backs w/arm pulses
triceps
biceps

Fit Loop:
Placed at ankles and we walked around the room like penguins
Side leg lifts and circles

Overball:
behind head for support in ab series
squeeze between knees and roll back
under spine - lower and lift legs
swan

Roller:
roll side to side
pec stretches
neck stretches
arm circles
chicken wings
single knee folds for balance
roll at shoulders by shifting roller horizontally

That is the best I can remember!

Nutrition recap:
We all brought delicious food and Alice asked us to take a moment and survey the table we set. We were asked to think about what we wanted and to choose one item to put on our plates. Take a deep breath, close your eyes and then take the first bite. Pay attention to the taste and continue to keep your eyes closed. Once the bite is fully chewed, open your eyes.

Mindful eating can help keep us from over indulging. Set your fork down between bites. Breathe.

We talked about what we gained from our experience over the 8 weeks and each of you had something beautiful to say so thank you again.

Your challenge for the final week will be to eat something green every day. Good luck!

In-8 Week 7 Pilates/Week 6 Nutrition Recap

Pilates:

We added weights to our mat workout. Everyone used 2lb weights with the exception of Dionne. I recommend lighter weights to most people unless they are using weights at their gym, home practice or with a trainer and are strong enough to not use their necks or overuse their upper trapezius muscles. Keep in mind we were using these for props and not necessarily to build up muscles (this is just a bonus)

Start standing against a wall with your feet slightly forward of your body. Roll down one vertebrae at a time and let the weights assist in carrying your upper body lower. Initially you can just roll down and hang out and then come back up, but I want you to try to contract your bodies back against the wall to create additional resistance as you lower down. The idea is that you are "opening" up your back and stretching it in this contraction.

With back against wall, raise arms to shoulder height using the scapulae as your reference point and then lower. Pressing your shoulders back against the wall will assist you in keeping your pecs disengaged and will help you find your serratus and lats.

Sit with legs straight ahead of you on floor, arms with weights at the height of your shoulders. Roll back to where your stomach can support your back comfortably and then maintain this position as your arms "row" back towards you. You will open your elbows wide to the sides and then press the arms back out 5x and then sit back up.

Roll back again with arms at shoulder height, stabilize and lift 1 leg at a time

On back with knees bent, arms to ceiling do your rib cage arms. You will "float" your arms over your head and back while anchoring your ribs and upper abs and with the weights feel a deeper connection of the arms moving from your back

Bring knees up to chest and do your knee folds with the weighted arms. You can make this movement more challenging by adding ribcage arms to the equation.

Leg stirs/circles with opposing arms. We discussed the idea of cross patterning which essentially is a motor skill which fires both sides of the brain and assists with balance. Lift your right arm to the ceiling and left leg as well, circle your arm the opposite direction your leg is circling 5x and then reverse.

Sit up and find a balance point on your coccyx. Hold arm weights directly in front of you, but keep your shoulders retracted into your back

Rolling with weights - inhale back, exhale up x10. Weights can make your stomach work harder, but also help get you up.

Rotator cuff - lying on side with knees bent, elbow at hip bone and weight in hand. Keep elbow stable as you lift arm slowly and lower back

Straighten legs and reach arm with weight to ceiling, lower arm and lift top leg and return x10 (like a half jumping jack)

Still lying on side, swing arm forward and leg back and then switch x10

Double leg stretch - on back, weights to the ceiling, knees to the chest. Inhale as you extend the arms back and legs out, exhale as you come back to center. head up or down depending on weight and neck strength.

Stabilize shoulders again with arms to ceiling, knees bent at 90 degree angle. Tip your body over to one side without losing shoulder stability then use your obliques to assist in coming back to center.

Weight work can make your neck muscles and upper back muscles tight so we used tennis balls to release and massage our backs. Place the ball under your shoulder blade. if it doesn't hurt you aren't in the right place and will need to adjust the ball until you feel it. Reach your arm to the sky and make tiny circles. Next reach across your body and then open back up. Do a 1/2 chicken wing by opening up your arm and bending at the elbow.

Niceties over - stand up with weights in hands by sides. Lean over laterally and reach your hands towards your feet without twisting your upper back or hips. Slowly come up and lean the other way. Challenge yourself by doing sets of 2, 4, 6, etc....

Back to the wall for another set of roll down stretches.
Pec stretch on wall - stand against wall with arm directly to side, fingers spread, shoulder at wall and turn away from your arm as you hold and breathe.
Side stretch - stand arms distance away from wall with fingers on wall and stretch over to wall and then away.

Nutrition Class:

Special Guest Speaker Savra (spell?) spoke about Raw food

What is raw food?

- Food that isn't cooked or heated above 100 degrees
- Plant based, fruits, veggies, raw nuts and seeds, seaweeds, fermented foods, dried fruits, some grains

Raw food is eaten as they are like salads. You can soak or sprout nuts and seeds, make dehydrated crackers from nuts and grains.

Why?

- Gives energy
- Is fresh, pure, alive and is quickest way for energy to get into your body
- "whole foods"
- tastes good, quality is higher

Benefits include: clear skin, brighter eyes, can help weight loss, increase energy, skin softer, body odors eliminated, emotional and physical clearing

Foods contain a high amount of enzymes and minerals which are essential for our bodily functions. These enzymes diminish when food is cooked and we need these enzymes for digestion. The more enzymes your body gets, you have more energy because you aren't working as hard to detox. More live food helps replenish cells.

If you take digestive enzymes, use ones that are plant based and close to whole food.

How to add raw foods into your diet:

- In the morning try fruit before you eat anything else or instead of your normal breakfast eat fruits and nuts for fat.
- Try to make a smoothie with fruits, flax seed oil, can add greens.
- Salads - make them simple and use what you like. Add a few nuts and use oily dressings.
- try some dehydrated crackers or breads

Homework:
2 Raw foods a day, bonus points for 4

In-8 Week 6 Recap

Foam Roller Workout;

Foam rollers are a great tool to use for a variety of reasons:
1. They are an unstable surface which forces your body to recruit muscles which don't typically do too much work and allows the overworked muscles to take a break.
2. Rollers are great for stretching your arms, back and legs
3. It is like having a cheap massage therapist at your fingertips
4. Cost is only $25/roller and can be purchased through optp.com, pilates.com, some sporting goods stores carry them as well.

Exercises on the foam roller:

On your back with the roller running from top of head to base of tailbone:
- Roll side to side
- As you roll right, turn your head away and switch as you go left for neck release
- Arms to ceiling and as you roll side to side reach your fingertips to ceiling as your shoulder blades lift off the roller
- circle arms 10x each direction
- chicken wings - arms overhead, place back of hands as close to floor as you can as you bend your elbows and pull them towards your back pockets (this is a great pec stretch)
- knee folds single and double
- try to balance by first lifting left arm up and right foot off floor then switch
- do the same thing with both arms and one foot off floor
- upper back curls
- hundreds breath, but don't pulse arms
- single leg stretch with head down or up and don't use arms
- double leg stretch without arms

- Shift off the roller and turn it horizontally. Place roller at your bra line and support your neck with your hands. Lift your hips up off floor and roll up towards neck and back down to bra line.

- Place roller under the arches of your feet and do your bridges
- Stretch hamstrings
- Lift back up to bridge and roll the roller away a few inches and back in
- In bridge, take one leg off and reach toes to ceiling

- On stomach, place heel of hands on roller and send your shoulders down your back as you roll the roller towards you and lift your chest off the floor for your Swan

- lie on your side and place the roller under your ankles. your legs will be stacked on top of each other. bend your elbow right under your shoulder and reach your top arm towards your feet. press your elbow into the mat and your legs into the roller and lift your body off the ground into a side plank - only do 3 since this is tough on the shoulders, lats, obliques, serratus

- Roller is horizontal and placed under the small of your back and your legs are up to the ceiling
- lower one leg towards the floor and keep the other one up to the ceiling and then switch. You can add a pulse. Pay attention to your leg tracking straight down the midline of your body
- open both legs wide and then rotate one leg towards your face and the other one towards the floor then reverse (helicopter)
- bicycle your legs 5x each direction. Try touching your toe to the mat, reach out and bring the leg back up

-Roller is again horizontal only this time you are on the side of your leg close to the hip on top of it. Slowly massage down your leg. This will hurt like no one's business, but it releases your iliotibial band and helps with knee and low back problems
- on stomach with roller at top of thighs. Roll forward and back at least 10x with legs together, turned out and then wide open

In the end you will feel great!

Nutrition recap -

We discussed proteins and fats and Alice reminded us to use fats mindfully. Good fats include but are not limited to:
avocado
nuts
beans (fat + protein)
Olive Oil, Sesame Oil, Hot pepper sesame oil (spicy), Flax Seed Oil
Safflower and Sunflower oils are good for cooking
Avoid Mazzola oils and Crisco
Butter - use good quality, organic
Ghee as a butter substitute
Nut butters - peanut, almond
Cheese, Yogurt - pay attention because too much dairy can cause mucous
More fermented cheeses are easier to digest
Also note if you are using organic or not because animals who are fed hormones can affect your hormones.

If using salad dressings, check labels since sugar is often hidden. Alice recommended Annie's Goddess dressing.

Proteins :
in addition to meats, we talked about Salmon being protein and good fat
Soy products:
edamame is good
Tofu is highly processes
Tempeh is better - more fermented than tofu, builds intestinal flora
Soy has a lot of estrogen

Alice went on to make some suggestions for how to integrate what we have learned so far. Examples included:
Cook your grains in advance
Saute carrots, onions, mushrooms and add leftover rice
Make soup in advance
Breakfast porridge can be made from grains
Millet - can be cooked like rice and used as b-fast porridge
Whole Grain instant cereals are great to have on hand like oat bran or cream of whole wheat
Buy already chopped veggies
Boxed soups
Frozen Veggies are good emergency food (birdseye brand was recommended)
Hard boil eggs
Bake your sweet and root vegetables in advance
We discussed the cleanse at Fruition and what cleanses are
Canned beans - saute and put in tortilla
Raw Salads - shred veggies like cabbage, bok choy, carrots, broccoli slaw

Dressings can be made with lemon juice and apple cider vinegar
Try umeboshi vinegar

In-8 Week 5 Recap

For those of you who missed class Monday (which was everyone except for Dionne & Lori) your inner thighs and abs will be bummed! Katie and I ganged up on those two and make them do a "Magic Circle" workout. The magic circle is often referred to as a "ring of torture" or as Lori put it "that Suzanne Sommers thing the thigh master." Whatever you want to call it, we call it good old fashioned fun! Here is what we did and it all was with the magic circle which by the way can be purchased on the cheap through Target or at any sporting goods shop.

Squeezes with circle at knees, pelvis remains neutral
Upper back curls while squeezing circle (helps engage pelvic floor)
Upper back curls with a twist still squeezing circle
Bridges with circle at knees
100's with circle at either ankles or knees
Roll-ups (new this week) with circle between heel of hands
Hamstring Stretch w/leg in circle
1/2 curl up with one leg in circle (tricky!)
Rolling with Circle at hands and then between ankles
Single leg stretch with arms holding circle overhead
Double leg stretch w/circle at ankles or between hands
Side kicks with circle between legs

Arm exercises standing:
circle in front of body then squeeze 10 times; lift to head and squeeze 10 and lower and squeeze 10
circle resting on hip, arm presses circle into body
circle resting on butt, arm presses with a slighly bent elbow
Circle at forehead and press in with one hand to strengthen neck extensors (weird looking and feeling)

Legs standing
circle between ankles stand in a narrow stance
lift and lower heels and try to balance
shift weight to one leg and pulse in and out then switch weight to other side

on back again and use circle to stretch legs again

In-8 Week 4 recap

Pilates Class on Monday Recap

We spent the entire class on the physio balls. The balls we used were 65 cm in case anyone is interested in buying one for their homes. 65cm tends to be the best size for most people (even if you are short like me!)

Seated on ball:
Bounce up and down (remember to not let the ball feel your weight - like sitting on someones lap)
Continue to bounce and add in arms - lift and lower, side and down
Jumping jacks on ball
Slow down your bounces and come to a still position
Coccyx curls - don't lose height or compress low back
Hip Circles - right and left
Crunches - ball at bra line and tailbone is anchored down (like 1/2 curls on mat)
1/2 curl with a knee fold - tricky! one side of your body is trying like mad to stabilize you and the ball needs to stay still.

On backs on the mat:
Bridges - knees over ball, straight legs with heels on ball
Single leg balance - in bridge, take one leg off ball and hold then switch legs
100's - ball in between ankles, legs in air
1/2 curls with ball resting on stomach; roll ball up to knees as you curl upper body off mat - keep tailbone pointing towards heels - no tucking
Knee folds - from the 1/2 curl keep your head up, arms straight and ball at knees. Feet lift off mat and lower and lift the legs with ball staying put at knees.
Double leg stretch - ball between ankles - extend legs away from center and pull back in - range can be small if you aren't strong enough to support low back.
Rolling/Balance - hold ball in air and find your balance point on your tailbone - roll back and up each time trying to balance
Spine stretch - sit with legs mat width apart and roll the ball forward as you stretch your back and your hamstrings
Swan - on stomach over the ball, legs hips width apart - anchor your pubic bone and rest your arms to the sides of the ball as you lift your chest slightly off the ball
Kneeling Side Kicks - kneeling with one leg straight out to side and knee closest to the ball is bent - wrap your arm over the ball and press your hips laterally into it as you lift and lower and then circle the straight leg
(modification - try standing with ball against wall, hips pressing into ball and lift outside leg)

Standing with ball on wall, backs on ball
roll down to stretch pressing back/butt into ball
Squats - only go as low as you are comfortable

Plank - kneel in front of ball and place elbows on top - lift body off mat and press ball away until your legs are straight and you are holding your abs to steady yourself. Lower after a few breaths and repeat 2-3 more times.

Arch over ball to get a big back stretch then sit up again and finish with the bouncing you did at the beginning of the workout.

Nutritional Counseling:

We did finally get to talk about greens and green vegetables, but first Alice talked with us about our negative speak when it came to our food preparations. For example - Sonia said she was too lazy to cook and Alice said "You have a full time job, live in a city and lead a busy life. That is not lazy. Lazy is lying on a couch all day. You just haven't developed the 'self-care' skill to make the food which is appropriate for you."

Another discussion ensued about stress eating and again wise Alice proclaimed "we don't have to eat over our stress/feelings." She brought to our attention the idea that maybe we are missing something else in our primary foods. During this discussion, Sarah coined the term "sugar tooth" to describe her recent activities in the sweets department.

A shopping list was passed out as was a list of "amazing greens"
In oriental medicine, green is related to the liver,emotional stability and creativity
"Bitter" is the flavor associated with the liver based on the 5 element theory of fire, water, earth, air and metal. Alice explained that each organ system is associated with a flavor such as sweet, bitter, pungent, salty and sour.

Women tend to lack in minerals and dark, leafy greens contain a lot of minerals.
Greens also contain phytochemicals which boost our immune systems and help fight disease.
Fermented foods help build intestinal flora.

The handout really says it all so if this recap seems lean, I apologize. Don't forget to pick one up next week. Our homework was to try a new green and here are some suggestions:
Kale
Collard Greens
Dandelion
Spinach
Arugula
Endive
Watercress
Bok Choy

Most of these can be blanched, boiled or sauteed. Recipes were included in another handout.

In-8 Week 3 Recap

This week we used the Thera Band to enhance our mat workout and here is what we did:

Our workout started seated with the band at our feet and we pointed and flexed 10x
On our backs we extended one leg up in the air with the band at the ball of our foot and we gave ourselves a hamstring stretch and then did ankle circles x10
We then sat up and placed the band across our feet and rolled down through our spine and back up again
On our backs, we placed the band behind our heads to support our necks and we did upper back curls which allowed us to really access our abs without engaging our neck muscles.
Double knee folds came next with our upper bodies lifted and supported by the bands
100's with band supporting head and pulsing our arms holding the band
Leg circles - extending our legs out into the band allowed for greater stretch
Rolling - band at balls of feet. This was a big challenge!
Double Leg Stretch - first we did this with the band supporting our heads as both legs extended away from us and then back to center and then we placed the band at our feet and changed the resistance.
Open Leg Rock - harder than rolling since our legs were higher in the air with the band around our feet
Arm Exercises Seated -
We held the band and stretched our arms over our heads to open up our chests
Rotator Cuff - band between hands w/palms up, elbows at sides and press arms open without disengaging the elbows from waist
Arm Exercises Standing
Bicep curls - band under left foot, hold with right hand and reach up with palm facing in
Triceps - one hand behind back at waist, opposite hand holds band by ear with elbow pointing forward, extend band up and out and slowly return
Lunging triceps - one foot forward standing on band (hips stay squared off) and both arms press band back and up
Lunging Bicep - switch feet and pull band forward and up
Side Legs with Fit Loop
Band at ankles lying on our sides - lift and lower top leg then do circles - 10x each
Swan - on stomach, hold band with arms long behind back and pull band out as you extend spine up

NUTRITIONAL COUNSELING SESSION:
What started off as "Greens and Green Vegetables" quickly became "deconstructing your cravings."

Alice explained this as if we aren't getting a balance of tastes and textures, our bodies will find a way to get them.

There are 5 different tastes and here are some examples
Sweet (sugar, fruits)
Salty (salt, nuts)
Sour (grapefruit)
Bitter (arugula, dandelion greens, kale, mustard greens)
Pungent (garlic, ginger, radishes)

We discussed how if you deny yourself sweet in your diet, you are more likely to find it in a not so positive manner - i.e. muffins + coffee. Aside from the multitude of side bars and Trader Joe's recommendations we discussed how we push ourselves to the point where our blood sugar drops and we make poor food choices especially when we reach the point of "homicidal hunger" (a Katie term)

Some people lean to the savory more than the sweet and those people find their sugar in other ways like with bread or other processed foods. Alice suggested trying sprouted breads, European sourdough, hemp bread or women's bread. For the coffee/muffin combo the suggestion was made to try Kashi Go Lean cereal with Soy Milk, or toasted bread with cheese, tomato. Instead of PB and Crackers, try PB and Apple.

Our "homework" was to pay attention to the 5 different tastes and see if we are lacking somewhere and how we can integrate them all in. Also we were asked to see how we felt when eating one way and then making subtle changes.

In -8 week 2 recap

Great work this week! We saw some great changes in your form during your mat work out. I hope everyone stays healthy and does their homework. Here is what we did this go around:

Mat Class:
We incorporated the overball which was used for keeping the neck supported and for assisting with alignment. Some people treated it like a pillow and you know who you are....exercises we accomplished are listed below and the ones in bold were new:

coccyx curl w/ball at knees
bridge w/ball at knees
upper body curl w/ball at chest and then at knees
double knee folds w/ball at knees
100's w/ball under neck
seated curls back with ball at knees
balance w/ball at knees
rolling w/ball at knees
Knee stir/modified leg circle w/ball at opposite ankle
Single leg stretch - ball at head
Double leg stretch - option of ball at head or ankles
Spine stretch - use ball to roll away from center
Corkscrew modified with ball at ankles or knees
Swan using ball under hands for leverage
Swimming kick stabilizing ball w/arms/back
Side kicks w/ball - clam w/ball at ankle, straight legs double leg lift w/ball at ankle, place ball under top knee and lift/lower then circle bottom leg for inner thighs

Our nutritional counseling session was really interesting in that we discussed sweet & root vegetables, but we also got into a discussion about Yin/Yang how it relates to food as well as acidity in our bodies. I hope you can follow my notes!

In the beginning of our session we went over what we had tried during our week and Alice said we should all incorporate good quality fats into our diet as our bodies will streamline these.

Sweet & Root Vegetables include:
Sweet potatoes
Yams
Carrots
Beets
Onions
Parsnips
Daikon Radish (a blood cleanser & fat burner)!
Spaghetti Squash
Delicatta Squash
Butternut Squash

Alice recommended we pick 2-3 of these and either roast them or cook on stove. The oven could be heated to 425 degrees and we can place these veggies which should be cut into small pieces in the oven. Another option would be to saute in olive or sesame oil with a few inches of water for 10-15 minutes.

This would be a high fiber, complex carb snack which would stabilize your blood sugar. When your body gets sweet, it doesn't crave sugar.

Several of the squashes we discussed are shaped like women and have seeds in the middle and help balance hormones.

In Chinese medicine there is a 5 element theory of:
Fire
Water
Metal
Earth
Air
Different organs are associated with each element.

We look at our diet as 5 elements as well:
Whole Grains
Vegetables
Fruits
Oils/Proteins
Primary Food (vacation, sleep, family etc.)

At this point we began discussing Yin (of the heavens, expansive) and Yang (of the earth (contracting) and how it relates to our lives and what we eat.

A standard american diet consists of salt which is a contracting mineral (yang). Excess salt contracts the organs. For example, if our livers are contracted we are often angry.
The salt we eat is poor quality. The purpose of salt is minerals. Table salt is just sodium chloride which is void of minerals. Integrate high end salts like sea salts.

Primary foods are both yin and yang.
Living in a city is yang
Living in the country is ying
In the middle is movement, sleep, sexuality, breathing

We lead yang lives and we crave yin like sugar and alcohol which are expansive. Vacation to us is yin. We are also balanced to the extremes. In the morning we want caffeine and sugar and in the evening we want meat and cheese. Where we need to be is in the middle where whole foods such as fruits, grains, beans and tofu exist.

We decided that Fish and Chicken are more Yin and Beef is more Yang.

Eating whole foods cleans out mucous in our intestinal linings. More acidity in blood exacerbates joint pain.

We were given recipes which incorporate sweet and root vegetables as homework.