MERMAID STRETCH

MERMAID STRETCH
“Mermaid Stretch” stretches the sides of the spine and opens the rib cage. Try this exercise 3-5x a week for 3-10 repetitions and you’ll feel the difference in no time!
Set Up: small area on the floor on carpet or a mat.

BEGINNER:
***sit criss-cross
***extend your right arm toward the ceiling by your right ear and grab your left knee with your left hand
***inhale to lift up out of the side body while reaching your right arm over to the left bending at the waist
***exhale as you return to the center making “T” arms (not shown)
***inhale as you place your right forearm on the mat while reaching your left arm up by your left ear bending to the right side
***exhale return to center with “T” arms
***repeat 3+ times
***switch legs to the other side and repeat

INTERMEDIATE:
***sit up on your right hip with your legs in a “Z” formation
***extend your right arm toward the ceiling by your right ear and grab your left ankle with your left hand
***repeat exercise as above

ADVANCED:
***sit up on your right hip & stack your legs in a bent knee position and grab your left ankle with your left hand
***repeat exercise as above

PRO TIP: Lengthen the rib cage as you bend up & over an imaginary ball at your waistline. Keep opposite hip glued to the mat.
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If you have any questions, please reach out to us at 972.576.7337 or https://reformandride.com/contact/
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Fruits & Veggies: Do Quantities Really Matter?

Fruits and vegetables have always been a part of a healthy diet. But how much should we consume on a daily basis? And does it really matter?

According to research published online March 1, 2021 by the journal Circulation and posted on Harvard Health, there are substantial health benefits to eating 5 servings of fruits and vegetables per day versus consuming only 2.

Benefits include lower risks of death from heart disease, stroke, cancer, and respiratory disease such as COPD.

EASY TIPS…

1. Start by adding 1 serving of fruit and 1 serving of vegetables to your daily food intake until you reach the recommended 5 servings a day.

2. Try new fruits and vegetables on a regular basis.

3. Experiment with new recipes that include a variety of vegetables.

4. Enjoy a piece of fruit as a delicious snack between meals.

For the full article from Harvard Health Publishing, click this link: https://www.health.harvard.edu/nutrition/how-many-fruits-and-vegetables-do-we-really-need

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SPINE TWIST

“Spine Twist” teaches spinal rotation, challenges lengthening the body out of the hips, and improves breath.

Try this exercise 3-5x a week for 3-10 repetitions and you’ll both see & feel the difference in no time!

Try this exercise 3-5x a week for 3-10 repetitions and you’ll both see & feel the difference in no time!

Set-Up: small area on the floor on carpet or a mat.

BEGINNER:

***sit with legs crossed

***keeping hips still with hands held in the center of the chest in “prayer” position, inhale as you rotate to the right

***exhale to return to center and repeat on the left side

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INTERMEDIATE:

***sit on the floor OR sit on a cushion/folded bath towel with legs extended and together in front of you with feet flexed reaching through the legs

***repeat exercise as above

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ADVANCED:

***repeat the setup & steps for intermediate and extend the arms out to either side like airplane wings

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PRO TIP: This exercise is more about rotation than hamstring flexibility. Soften or bend the knees as needed to complete the exercise.

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If you have any questions, please reach out to us at 972.576.7337 or https://reformandride.com/contact/

#PilatesMatExercise #PilatesTheColony #PilatesPlano #PilatesFrisco #PilatesCastleHills #PilatesLewisville #PilatesWorkout #PilatesTeacherTraining #PSCPilatesTeacherTraining #PilatesForEveryBody #ReformAndRide

SWIMMING

“Swimming” lengthens and strengthens the spine as well as improves the muscles helpful in maintaining good posture. It is especially necessary for those of us who spend many hours sitting on a daily basis. Try this exercise 3-5x a week for 3-10 repetitions and you’ll both see & feel the difference in no time!

Set-Up: small area on the floor on carpet or a mat Lie on your stomach with legs about hip-width apart and arms reaching overhead, keeping shoulders down.

BEGINNER:

***engage core up into spine & tuck your “tail” under ***float 1 leg off the floor and the opposite arm off the floor ***hold hover for 2-3 seconds, then set arm & leg down ***repeat by switching the floating leg and arm

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INTERMEDIATE:

***repeat the set-up ***engage core up into spine & tuck your “tail” under ***float your head (reaching long) and all limbs off the floor ***keeping all limbs off the floor, lift opposite arm & leg slightly higher & switch quickly maintaining a contraction in your abs

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ADVANCED:

***repeat the set-up & steps for intermediate and challenge the work by balancing on a bosu while performing the exercise

PRO TIP: This exercise is more about the length than the height.

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If you have any questions, please reach out to us at 972.576.7337 or https://reformandride.com/contact/.

#PilatesMatExercise #PilatesTheColony #PilatesPlano #PilatesFrisco #PilatesCastleHills #PilatesLewisville #PilatesWorkout #PilatesTeacherTraining #PSCPilatesTeacherTraining #PilatesForEveryBody

Taking care of our hearts, together

Interested in leading a more heart-healthy lifestyle? Small steps go a long way especially when you connect with others to stay motivated. This fact sheet suggests several lifestyle changes you can make starting today and ways to get your friends, family, and colleagues involved.

Information provided by the National Heart, Lung and Blood Institute (NHLBI).

FLEXIBILITY

You may think that flexibility is only important for gymnasts and dancers. However, we all need to maintain a level of flexibility throughout our life.

As a part of the aging process, flexibility decreases. Some of the reasons include increased stiffness in our joints, decreased water in our tissues & spine and loss of elasticity throughout the muscle tendons & tissue. This can negatively impact everything from posture and balance to the ease at which we perform the daily tasks of life.

The good news is you can slow and even reverse poor flexibility. One of the best ways is to stretch on a regular basis. There are 3 types of stretching: static, isometric and dynamic.

Static: this type of stretching is probably the one most of us are familiar with and have done at some time in our lives. It consists of holding a position (stretch) for a period of time say 20-30 seconds. Static stretching is best done after a workout or sufficient warm-up. It’s not recommended as a warm-up prior to a workout.

Isometric: Similar to static stretching, you hold a position and gently contract your stretched muscle during a stretch. Hold your pose while alternating 15 to 20 seconds of contracting and relaxing your muscle. This type of stretching improves strength along with flexibility.

Dynamic: As the name implies, dynamic stretching involves moving through a specific range of motion. Examples include neck rolls, knee raises & leg circles. This type of stretching can be done before during and after a workout.

A great way to incorporate flexibility training into your schedule is to start or maintain a consistent Pilates practice. The diversity of Pilates equipment allows for greater support and overall comfort. And a well-rounded Pilates workout integrates a variety of stretches helping you to not only increase your flexibility but also improve posture, balance, and overall ease of daily living.

Let us know your flexibility questions or contact us directly, so we can create a customized program just for you. 972.575.7337 https://reformandride.com/contact/

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The “100”

THE “100”

The “100” is considered a staple in the Pilates repertoire and foundational exercise in the Mat sequence. The purpose is a dynamic warm-up of the body, increased circulation & strengthening of the deep abdominal muscles.

Try this exercise 3-5x a week and you’ll both see & feel the difference in no time!


Set-Up: All you need is a small area on the floor on the carpet or a mat
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BEGINNER:
***relax your head & neck on the floor
***float your knees in tabletop position
***float your arms off the floor & reach long
***begin by pumping the arms vigorously 6-8 inches while you inhale for a count of 5 breaths & exhale for a count of 5 breathes for a total of 100 breaths
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INTERMEDIATE:
***repeat the set & steps for beginner and use your abs to curl your chin to your chest (as if holding an apple under your chin), gazing at your navel
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ADVANCED:
***repeat the set & steps for intermediate and extend your legs to a 45-degree angle
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If you have any questions, please reach out to us at 972.576.7337 or https://reformandride.com/contact/

New Year’s Resolutions

New Year’s Resolutions

It’s that time of the year when many of us make New Year’s resolutions. Unfortunately, after only a few weeks our resolve wanes, the kids’ needs take priority or life gets in the way.

The good news is that you can make and keep your New Year’s resolutions. You just have to be S.M.A.R.T. about it.

S.M.A.R.T., an acronym for (Specific, Measurable, Achievable, Relevant, Time-Sensitive), is a well-established tool that you can use to reach your resolutions/goals.

Here’s how it works. Let’s say your resolution is to work out more.

Specific: Do Pilates work out at Reform & Ride

Measurable: Do Pilates work out 3x a week on Mondays, Wednesdays & Fridays.

Achievable: Do Pilates work out 3x a week on Mondays, Wednesdays & Fridays at 10am after I drop the kids off at school.

Relevant: Do Pilates work out 3x a week on Mondays, Wednesdays & Fridays at 10am after I drop the kids off at school to improve my mental clarity, flexibility & destress.

Time Sensitive: Do Pilates work out 3x a week on Mondays, Wednesdays & Fridays at 10am after I drop the kids off at school to improve my mental clarity, flexibility & destress beginning January 10th, 2022.

Be mindful of setting resolutions/goals that are within your control. If your goal is to get that job you applied for at ABC company, someone else is in control of the hiring. What you can control is getting additional training, for example, to be considered for “that job”.

Remember when setting resolutions/goals, just be S.M.A.R.T. about it.