Today my writing inspiration comes from this article in Women’s Health magazine titled “Pound-Melting Pilates Workout” (thanks, Sarah, for the Twitter share!) Looking through my past blog posts, I don’t know that I’ve ever really talked about the weight loss potential of a solid Pilates practice. I attribute this primarily to the fact that I personally experience Pilates in other ways; excited more about the potential for strength, flexibility, endurance, positivity, boosting self-esteem…. I’ll stop there for now, but you see what I’m getting. But enough of that for today! Today I touch on the fact that while Pilates is great for all of the aforementioned, it is a fabulous addition to a weight-loss plan!

My recommendation for a perfect weight-loss plan goes as follows: revised diet, cardio, and Pilates.

• A revised diet plan will not only help you lose weight and build your energy for extra fitness time! Just today on the Today Show a health expert was discussing just this. And the best snack food when you’re feeling munchie? Veggies! As many as you want. Fruit is good too, but more so in moderation because of the high sugar levels. I also personally love 100-calorie packs – perhaps not the most organic, but a portion-controlled, satisfying treat!
• Cardio training will help you burn through excess weight FAST! Aim for 2-3 hours a week. Whether you choose to walk instead of drive or bus, jump on the treadmill, or go for a bike ride – the key to successful cardio is simple: get moving!
• A solid fitness plan = burning fat & building muscle. You burn with cardio and build with Pilates! Pilates is the perfect option to help build muscle tone in addition to increasing endurance, flexibility, and so on. It’ll make you feel great and add a fabulous sociability to your fitness plan!

The hardest part is getting started. Decide your going to go for your goal and… go for it! I’d love feedback on specific ideas that have worked for others – please share!

A friend was recently telling me about her latest venture in yoga: the headstand. After practice yoga for 3 years, a new instructor began to push her to go for the inversion. Having always been deathly afraid of falling over and breaking her neck, she has avoided the upside-down balancing and opted instead for shoulder stand and plow. It’s not that she wasn’t physically able to do the headstand – a mental block was holding her back. Finally deciding to just get over it and go for it, she now ecstatically shares the news and can’t believe it took her so long to kick the mental limitation.

Sound familiar? Whether it be in your yoga, Pilates, or whatever practice, mental limitations can cause a serious barrier between progressing your physical capabilities. If it’s your mind and not your body holding your back (i.e., bad knees, recent surgery, etc.) take the time to think about your fears and why you let them take control. Say you’re like my friend and scared of inverting, ask the instructor to spot you until you have the confidence to go for it alone.

Think about how amazing you’ll feel once you conquer that new pose, fitness method, or class. Forewarning: you won’t be able to stop smiling. It’s an incredible feeling of accomplishment to not only tackle the pose, but to also acknowledge that you have pushed through a mental block! So you’ve conquered that headstand now – let’s chat about forearm stand, shall we? =)

I think it’s about time to revisit the question of how to workout when traveling. It’s been a while since the post about vacation+workout and even longer since how to stretch in your airplane seat. Whether on vacay or not, summer’s coming up so (obviously) this is not the time to start slacking on those 100s.

(I should let you know that I am writing this from my airplane seat, so the subject at hand is very prevalent to recent experiences).

So, I was traveling out of town this past weekend and asked a girlfriend, who’s familiar with the city I was going, for a recommendation on where to take my Sunday yoga practice. Then it dawned on me: what if I was traveling to a place where no one I knew had the answer for my Sunday yoga? I’m not going to go without it but also don’t want to risk an iffy-minute-counting class. I know you know what I’m talking about. Here are my suggestions of what has worked for me:

• #1. If you’re reading this, that means you know about CRNP. And if you know about CRNP, you have a wealth of world-wide studio/instructor knowledge just a phone call or email away. If no one at the studio has a suggestion for the city you’re traveling to, continue reading…
• Utilize social media. I know that if someone traveling to Chicago tweeted, “Visiting #Chicago this weekend, where should I get my #Pilates on?!” I would respond with an invitation. You never know who might tweet you back. A Facebook status update can also work wonders.
• Work the blog circuit. Your favorite fitness blogs are a fantastic resource. Dig through posts or comment to/email your favorite blogger!

Speaking for any instructor I know, we love knowing the best studios for the sake of being able to recommend them – not to mention practice at them, too! That being said, don’t hesitate asking your instructors for their 2-cents on the city your visiting and enjoy the best vacation workout you can get!

I never imagined myself saying this, but recently Ibuprofen has become my new best friend.  Once a day, in fact, and it almost always helps me get through painful times. This is said with unease, as growing dependent on it can be much to easy and, though not immediately harmful, can have its repercussions. So what can help our  muscles and body stay in good condition even in times of difficulty?

Natural remedies, such as massage therapy and acupuncture, can be very valid and extremely effective in mending muscle pain. Plus, with these forms of healing, you  get two in one: less pain and more gain in mobility and freedom of the muscles. Massages, which you can get at a spa or physical therapy office, are more than just a relaxing, indulgent treatment for your body. Different types of massage, such as the popular Swedish or deep tissue, can feel different and target those tight, tense areas in different ways depending on your needs. Swedish massage feels gentle as the therapist restores circulation and reduces tension in the superficial muscles. Enjoyable to a large majority of people, it feels relaxing, and it works through areas that aren’t too deep into the body. Deep tissue targets… well… the deeper muscles, as well as dealing with fascia. Thus, it is not thought of as gentle, but is super effective in relieving the tension and tightness in those hard to reach muscles. The benefits of acupuncture on painful muscles is it works to clear up blocked energy channels in the body. Different points of the body affect other points on the body as well. Have a tension headache? Acupuncture needles can be placed in areas to relieve that, as well as other ares of muscle tension, without the contact of human hands.

Though not the least expensive options, these natural forms of therapy to reduce pain work to target the root of your soreness and pain. Not only do they take away pain and reduce inflammation, but they work to alleviate anything holding your muscles from working to their fullest potential!

April is finally here. Hooray! The weather here in Chicago can’t seem to decide whether it wants to be Spring or Summer (or Winter, for that matter). But at this point, one thing is for certain: your body is adjusting to the change in season. Headache, sniffles, sore throat, anyone?

In addition to the aggressive allergies as of late, water secretion and depletion becomes more aggressive, as well. Finding yourself sweating “sparkling” just a little more than you were in February or amping up your warmer body with tougher workouts? Whether at the studio or outside, replenishing your body’s water supply is incredibly crucial… We all know this, but do we really make sure we’re drinking enough H2O?

Ideally, we need to evaluate our water consumption and act on the knowledge that we should hydrate before, during, and after activity.  While drinking water continuously throughout an hour-long workout may not be necessary (and is sometimes not even recommended), staying plentifully hydrated afterward and, especially, before a workout can be crucial to keeping a hydrated body. For athletes, dancers, or anyone else engaging in vigorous, extended workouts, staying hydrated during activity is even more important, though in the case of a longer sweat session you may need a little extra push as you continue to sweat it out. This is where sports drinks with electrolytes make their entrance. As you heavily sweat out water and sodium during exercise, water alone may not replace what your body needs to stay balanced in warm and intense activity. Sports drinks aren’t just talk, but do contain the sodium that is needed to keep you going. But do you research because not all sports drinks are created equally. Watch out for insanely high amounts of sugar that may counteract the benefits of drinking it in the first place. I’ll bookend this sentiment with a final thought: start with water, see how you feel from there. =)

Let’s rejoice in the fact that we are lucky to have clean drinking water available whenever we want it! It’s the purest and best thing you can put in your body and every part of your body, from your skin to your brain, will thank you for it. An easy and painless to avoid those post workout headaches, fatigue, and the premature frustration with the heat in regards to your workout by staying hydrated through the spring and summer months!

As you all know (at least all you Facebook users, which I’m assuming is most of my readers), Facebook brand pages have officially transitioned over to the Timeline format as of today. This has gotten me thinking about the interesting relationship between mind body and social media. Perhaps relationship is the wrong word… maybe not?

First off, I’ll admit that I’m totally involved in the social media scene. On a personal level, I’m addicted to Pinterest. For my studio, I love researching interesting articles for Facebook postings and interacting with fellow mind body lovers on Twitter. It’s amazing having the opportunity to personally interact with studio owners and instructors all over the world, not to mention my clients! But now that I’m thinking about, what a strange demographic, us mind body folks, to be involved in something like this. What I mean is…

Social media seems to have kind of changed our experience at the studio, or at the very least contributed to a change in experience. What used to primarily exist as as purely for ourselves is now something we more than likely share with others. Checking in on Facebook or Four Square when we get to the studio; tweeting with friends to see who will be in class; blogging about a new fitness method. It’s fun to connect with others who share in a passion for mind body, check out where people are working out, coordinate schedules – but is this the antithesis to the “mind body” mindset?

I say that as long as we’re still participating in yoga, Pilates, what have you, for the right reasons than share away! Perhaps the Facebook check-in is turning an old friend onto a fitness method they may have never tried, just from knowing that a friend is partaking in it – and that would be awesome! As long as we’re not heading to the studio just for the sake of a check-in, just to appear a part of the lifestyle. Though the mind body experience might now be shared between internal and external, don’t forget what it all originated from and comes down: listening to and understanding your personal mind body connection.

Summer is upon us! …Wait, no, it just feels like it is. Either way, at least we can now legitimately say that spring is here! Woo! So, we’re finally able to crawl out from hibernation and take our workout wherever we want – outdoors included. What’s on our brain here at CRNP, are how inventive people are getting with spicing up their Pilates routines. Some of our favorites? Both for the wackiness and/or attainability…

• Poolates. Have you heard of this? If you have, I will feel totally behind because this just came through to my google alerts a couple days ago. Apparently the resistance that the water provides pushes you to engage your core even further than you could in the studio. “Poolates takes advantage of water’s resistance for an extra challenge. “You engage all your major muscles to stay balanced, so each move works your entire body, not just the part you’re targeting,”" says Rebecca Pfeiffer, MPH (quoted in Women’s Health Magazine).
• Pilates while you walk. Celebrity Pilates trainer, Brooke Siler, practices her practice while she’s walking down the street. This sounds pretty tough, no? She talks about a “Pilates Consciousness” in this article in Well+Good NYC and how our favorite form of mind body fitness isn’t just “an exercise technique, but it’s really a methodology of movement.” I dig it!
• Cool classes. If you haven’t check out our weekly group class lineup in a bit you’re in for a big surprise! There are SO MANY awesome new classes. So many ways to push your Pilates knowledge to the max and gain new skills. So what’s new at CRNP? Pilates Circuit Training with Jamie and Pilates Mat: Stretch & Strengthen with Elizabeth, just to name a few. Check out our full schedule for more!

I’ll continue to post interesting trends in the Pilates world on our Facebook & Twitter (so like & follow!). Super interested in what everyone else is doing/hearing on the trend front so please comment here or on our social media pages!

One day all is fine and dandy and the next, well… you find yourself getting an MRI? Injuries are those little blips that no one calculates into their life and, in an instant, they can blindside your bigger and better plans. A stress fracture, torn tendon, or even a minor strain on the body is tough to push through on a daily basis and will undoubtedly cause mental and physical frustration.

After a good friend of mine became suddenly injured, I began to think creatively about how to maintain a mind body discipline while:

A: Not further injuring or prolonging/preventing healing process
B: Continuing to include movement and activity daily life

Though sites of injuries will vary, both Pilates and GYROTONIC®  are structured as such that they can adapt in strengthening and supporting muscles related to most injury site while not placing pressure on the specific spot. For example, with a foot and ankle injury, the GYROTONIC EXPANSION SYSTEM® can keep your body consistently moving in an organized manner without forcing weight and support specifically in the ankle and foot. Pilates, by nature, is wonderful for injuries as it was developed based on Joseph Pilates’ own physical ailments, as well as those of soldiers he helped during World War I. If you have certain wrist, arm or shoulder injuries, simple exercises such as a mat class spine stretch and Reformer side splits  will work your abs (with the latter also working all sorts of muscles in the leg) without relying on weight bearing on the upper body.

Before coming into a class with an injury, definitely let the instructor know of needed modifications (even for a strain- those count, too!). Your instructor will absolutely work to adapt the exercises and equipment. In no time you will be in great shape – perhaps even better than ever!

Why, you ask? Well, if you received our monthly newsletter, you are mostly in the know. If not, let me fill you in! Once upon a time, March 1, 2004 to be exact…

• Happy anniversary to us! This march marks 8 years for CRNP and it is an exciting time to be practicing at the studio! To quote myself from the newsletter, ahem ahem: “I just want to personally thank my staff and clientele over the last eight years. CRNP wouldn’t be what it is today with out you all. I’m so blessed to do something I love to do in life with people who constantly grow and challenge me. Thank you from the bottom of my heart.”
• Checking out a class? Check in first! Because we are so excited about the 8 year anniversary, and because we love our clients so much, and because who doesn’t love things that much more when said things are free… I’m getting away from my point. MY POINT IS you should check in to the studio on Facebook when you come in for a class or session! Just 8 checkins for a FREE group mat class!
• CRNP the art gallery? Yes! Our very own instructor Lisa Miranda happens to be an incredibly talented artist and her newest work is up in the entry of the studio! What Lisa says about her work: “The mind, body, spirit connection is an integral part of my creating process. Based in Chicago, I paint to create art that is peaceful, meditative and harmonious. My yoga, Reiki & Pilates practice creates balance and health from with-in enriching all aspects of my life.” To learn more about Lisa and her work, visit her site: http://lisamiranda.net
• All about GYROTONIC® – So much happening around this great piece of mind body equipment at CRNP right now. Apprentice sessions, blogs, and an upcoming Foundation Training! Whether you’re looking to teach the GYROTONIC EXPANSION SYSTEM or just try it out, CRNP is the place to be for the greatest instruction. Learn more about August’s training and/or read up on a first-timers experience with the unique fitness method.

Lots of great stuff, huh? Look forward to seeing you at the studio during our favorite month!

HOORAY!

Below you’ll find a first-person account of what to expect from an initial introduction with the GYROTONIC EXPANSION SYSTEM®. One of our students decided, given the amazing deal that is the apprentice sessions, that it was finally time to give the “foreign, kind of scary looking” fitness method a try. As I’ve heard from others, this is a pretty common feeling… But fear not! Read on and see how a true first timer felt about (dun dun dun!) GYROTONIC®.

Despite the fact that I work out on a regular basis, I have never attempted anything as (what’s the right word…) different (?) as GYROTONIC®. I’m a mat kind of girl, free weights and resistance bands are pretty much the extent of equipment that I like to incorporate into my usual workouts. Upon hearing about the apprentice sessions though, and knowing several (incredibly toned) women who swear by the fitness method, I decided that now was the time to give it a shot. Not to mention, having taken Pilates with Vanessa, I knew I’d be in good hands.

CRNP Instructor, Vanessa!

SO… Because it was my first go-round with  GYROTONIC®, we started the session seated on stools to learn”choreography” for the upper half of the body. What I was not expecting was the emphasis on connecting the breath to the movement. From practicing yoga, I understand an awareness of the breath, but Vanessa encouraged linking inhales and exhales very specifically to each movement. This was cool, because I don’t think I’ve ever been so in-tune to the mind-body connection. We took the choreography to the equipment and, after a few adjustments and fumbles, I sort of got the hang of it. What I did notice was the crazy amount I felt my core working – “stirring” was my favorite as not only did my core engage but I really felt my obliques – one of the toughest areas to conquer - kicking in, too.

Prior to working on the legs, we did some work on the floor where Vanessa taught me to engage my leg through the center line, from my hips down through to my toes. It took SO much focus, but ultimately it really helped me understand how to thoroughly engage every muscle for the practice. I have to say, my tight hamstrings did get in the way a tiny bit, but definitely not as much as I expected.

After my initiation with GYROTONIC®, I can definitely understand how everyone addicted to the fitness method are in such incredibly good shape. If I keep it up, I can only imagine my flexibility, strength and muscle tone will have no choice but to grow – quickly! Highly recommend – tight hamstrings and all! Word on the street is that Vanessa’s apprentice sessions are all booked up… But she’s available for regular sessions, too! Book!

Love it!! There is no way you can still be intimidated by the GYROTONIC EXPANSION SYSTEM® after reading that, right?! You know exactly what to expect… Amazing-ness! Call to book: 312.751.1256 or email at info@crnpilates.com