In November we held our Active Aging workshop at our South Miami studio alongside a panel of experts.
We wanted to help over 60s be fearless about getting older by giving them the knowledge they need to succeed with an active lifestyle.
We care about our community and many don’t realize how a few simple changes can transform their formative years so they can stay active and healthy for much longer! Knowledge is power and we covered a variety of different topics that all contribute to better all-round health and wellness as we age. Including:
Joined by nutritionist and dietitian, Carla RD, CDE, we not only discussed the importance of nutrition as we age but the types of food that are most beneficial when we get to 60 and beyond.
Small diet changes can make a huge difference to our wellbeing, and can even have an impact on preventing injury during a fall. Carla also shared her tips and tricks for portion sizes as well as some easy...
If you’ve ever found yourself suffering from some form of back pain, you are certainly not alone.
In industrialized countries, there are 60-70% incidence rate for non-specific low back pain according to World Health Organization. For many, they may feel that their back pain resolves itself for a short while, only to return again. For others, masking the pain with medications seems like the only option. But did you know that movement might just be your answer?
In acute cases, meaning there is a new injury, the body will try to protect itself by starting an inflammatory process. Let’s use the ankle joint as an example. If you sprain your ankle out on a run, you’ll notice that it gets hot and swells up. This inflammation limits the movement you have in your ankle for a short period of time as a natural protection mechanism. As healing begins, the swelling goes down allowing you to gain motion back and walk without limping. But...
Does the idea of being on the floor give you cause for concern?
This subject has been coming up a lot over the last few months. Barring an injury, most people should be able to get down onto the floor and back up without needing someone else to help. Often, as we age, we lose some mobility and this is a big one for me. I have heard many times, “Why would I need to get on the floor at my age?” Or simply, “I haven’t gotten down on the floor since my kids were little”. Or a little more on the joking side, “There’s nothing down there that interests me."
All joking aside, even if you don’t want to watch TV sitting on the floor like the good ol’ days, and there are no children or pets that require you to get down to their level, being able to get down and back up again without assistance is REALLY important. There are several steps that can be taken to prevent falls, but...
“My hamstrings are so tight” is one of the most common complaints we hear from clients.
It is estimated that Americans spend an average of 12 hours per day sitting. With the amount of time most people remain sedentary rising every year it is no wonder more and more people are suffering from stiff and achy leg muscles. We have had great results with clients practicing Pilates for tight hamstrings.
The Problem with Tight Hamstrings:
The hamstring muscle group is comprised of three long muscles that run from your pelvis behind your leg and attach to your shin bone below your knee. Their primary action is to bend the knee, but they also extend the hip as well.
Because of their attachment to the pelvis, hamstring tightness is commonly linked to low back pain. If they pull at their insertion site at the knee they can also cause knee pain.
How Pilates Can Help Tight Hamstrings:
While basic hamstring stretches often do little to...
Studies suggest that approximately one in two women and up to one in four men age 50 and older will break a bone due to osteoporosis, according to the National Osteoporosis Foundation.
With over 50 million Americans suffering from low bone mass it is no wonder treating osteoporosis successfully has been at the forefront of the medical community over the last 5 years. One of the most common questions I get from new clients is “Does Pilates help with Osteoporosis?” There are quite a few Pilates exercises that specifically help with Osteoporosis!
If you have been diagnosed with low bone density or know someone who has you’ve probably heard that weight-bearing exercises — such as walking — can help reduce the risk of a broken bone when you have osteoporosis. But you shouldn’t overlook Pilates as a potential bone-stimulating regimen for those needing to boost their bone density.
Not just any...
So, here we are — as I am writing this I am officially 25-weeks pregnant and it has been quite an experience so far.
You can read all you want, study the materials and get sound advice from friends, but I truly believe you cannot understand pregnancy until you actually go through it yourself. The craziest part about it is that everyone’s pregnancies are so different, and women will tell you that’s even true with multiple children. Despite differing pregnancies among women, one consistent variable are the benefits of prenatal pilates exercises.
Then we get to the much-debated topic of prenatal pilates exercises, in which case you hear all kinds of things. I have people ask me almost every day “Can you still do pilates while pregnant?” or “Are you sure it’s okay for you to lift that?” My response is always yes.
My intention is to workout until the day this baby...
If you are like most people suffering from chronic low back pain, you probably have been experiencing pain and discomfort for some time.
Many in this boat say that treatment works for a while, but the pain always seems to return. And there’s a reason for that. Often, the pain comes back with a vengeance because sufferers do not truly change what is causing the back pain in the first place.
Unfortunately there is no magic pill to ‘cure’ back pain, but after many years of working with clients suffering from various degrees of the condition, I have seen firsthand how such pain can be managed and alleviated. While exercising and stretching under the guidance of a knowledgeable practitioner plays a huge part in this, I believe that understanding your back pain is of utmost importance.
While I could discuss this subject for weeks, I’ve identified four core concepts to help provide you with a better understanding of low back pain, the cause of...
My favorite comfort food recipe is this broccoli salad.
I requested this at every holiday as I have always been a big a huge broccoli fan (my mom said I would see it in the freezer and go nuts as a baby)
What I love about this specific recipe is you can tweak it to your liking adding more or less of each of the ingredients as desired.
Broccoli Florrets – 4 cups
Raisins – 1/2 cup
Sunflower Seeds – 1/2 cup
Chopped onions – 1/2 cup
Bacon bits -1/2 cup
Mayonnaise – 1 cup (I buy the organic fake mayonnaise because I don’t do dairy)
Sugar – 1/2 cup
Vinegar – 1 tbsp
Marilyn is an amazing woman and a great client.
She is 85 years young and has been taking Pilates with me for five years. With her positive “can do” attitude she is very inspiring to all in the class. She always has a smile on her face when she walks into the Studio. We sat down to talk about her Pilates experience and I asked her the following questions.
1-How often do you take Pilates?
” I do Pilates three times a week.”
2-What is your favorite Pilates exercise?
“My favorite exercises are anything that involves stretching or intense abdominal work.”
3-What advice would you give someone just starting Pilates?
“To take a class or private session with Genine. She is very good at explaining and modifying exercises. She is always in an “up mood” so she motivates you to do more. She also assists you if you are having trouble with a certain Pilates...
Lately, I have been working with many golfers who are finding that Pilates has greatly improved their strength and flexibility and as a result, increased their golf score.
Pilates exercises can not only improve your golf game, but they can also help keep you free of injury. Performing pilates exercises regularly will improve your abdominal strength, alignment, balance, coordination and posture.
How is Pilates especially beneficial to golfers as well as to all those involved in other rotational sports such as tennis? Developed by Joseph Pilates, Pilates is a movement methodology that revolves around principles of control, breath, centering, precision concentration and flow. The exercises are core-based, which means that all of them require the active participation of your abdominal muscles, your back muscles, and often your gluteal muscles. In Pilates, you use your own body weight to develop strength and flexibility, particularly in your core and deep stabilizing muscles. In...