Cat Stretch – Exercise of the Week

The Cat Stretch is a great way to move into flexion and extension of the spine. A great exercise for anytime of the day to get that spine moving and connect into all parts of your body. It is safe for almost all bodies with few precautions noted in the movement section below. Use this move as a way to work out all the kinks.

The Setup

Begin on all fours with your hands directly under your shoulders and knees directly under your hips.

Rounding the Back

Inhale to prepare in this neutral position. Then, exhale to round the spine by scooping the abdominals up. Your back will round in response. Allow the flexion to come from your abdominals pulling up as opposed to just the arms pushing into your upper back. You want to try and open up the space between each vertebra in your spine. Head should be released and tailbone tucked under to complete the curve in your spine.

The Rounding

Extending the Back

Inhale to pass through neutral and extend the spine. Focus on more extension in the upper spine here. To do this, think of reaching through the crown of your head and pull your shoulders down your back. It will feel like you are pulling your hands towards your legs. Also, be sure not to cave down from your shoulder blades – stay lifted out of the floor. Your tailbone will respond be lengthening out. If you have lower back issues, be mindful of not arching too much in your back. This can easily be avoided by staying lifted out of floor, keeping the abdominals engaged, and not letting go of the connection.

The Extension

Do 5-8 reps

Things to Think About:

Go slow. Focus on where you feel stuck and give that a bit more attention. Wiggle your hips side to side to work out the kinks there and in your lower back. A nice way to finish is to walk your hands completely over to one side and stretch open that exposed side by giving a push through the arms and into the hip. There is no perfection in movement. Only progress in the doing.

Stretching out the Sides

Pilates. It Just Works.

When Steve Jobs spoke about Apple – its designs and new innovations – he often followed up the presentation of each new idea with “It just works.” This long used slogan came from one of the earliest models in the late eighties. It was as simple as plugging in and boom, it worked. Compared to the other PCs on the market at the time, it really just worked. This slogan came in time and time again with many new Apple products including the innovative iCloud. It just worked.

Why am I talking about Apple on a Pilates post? Because that is exactly how I feel about the movement of Pilates. Plug into the power of Pilates and boom, it works.

I came across a recent article in The Wall Street Journal in which a man named Ben LeNail gives Pilates a lot of credit for keeping him healthy and active in spite of a rare neurodegenerative disease. Adrenoleukodystrophy aka ALD threatened to take something away from Mr. LeNail that he loved and that we all take for granted, the health of his body movement and most specifically walking. The article says, “He credits his weekly reformer Pilates class with keeping him out of a wheelchair.” It is a beautiful and uplifting story that reiterates to me the point that Pilates. just. works.

Before I began my practice of Pilates, I was a twenty-something professional working a corporate job in the film industry. I would leave the office feeling like I lived in a body that was much older and very angry. My neck hurt. I was seeing a Chiropractor two times a week at one point. My hips were incredibly tight. I could feel them whenever I ran. My back hurt. When I played tennis, I threw my back out. This really happened. Tennis seemed like a great way to break up my desk work so I went over to the nearby tennis courts at lunch. Next thing I know, I am laid out on the grass wondering how in the world I was going to get back up. My body needed help.

Enter Pilates. The only time I felt great was after my weekly Pilates class. Nothing hurt. I felt strong. I felt longer, taller. I felt more opened up. I could feel my body working better the more I did it. This was it. This was all I needed.

Eventually, I began doing a weekly private session. These one on ones were the best investment I could have ever made for my body.

No more weekly chiropractor visits. No more yearning for a daily massage. No more just feeling old.

Now, daily, I get to see the power of Pilates in my own clients. The comments after a session often go… “ah that was so good,” “I feel taller,” “I so needed that,” “that was amazing,” and on and on.

It just works.

Grind Your Seeds for Easy Nutrition

Grind your seeds to add easy nutrition to your day by putting them in oatmeal, smoothies and salads. Some seeds you can grind easily in a small food processor include sesame seeds, flax seeds, sunflower seeds and pumpkin seeds.

Ground flax meal is easily found at health food stores but can also just as easily go rancid so best to grind your own. Store them in small mason jars in the refrigerator to keep them fresh. Only grind as much as you can use over a week. Pick a day during the week to do your grinding so that you have a fresh supply to add to your meals through the week.

By grinding seeds, we increase the chance that we will make it a habit to add these power nutrient sources to our meals instead of simply eating them out of hand, which could lead to overconsumption of calories. The grinding process also can make the nutrition more available to your body as they are digested when we add them to foods like salads and smoothies.

Each seed has its own nutrition profile and flavor. Flax seeds contain healthy fats in the form of Omega-3 fatty acids and Lignans which have been shown to stop tumor growth. Sesame seeds are a good source of copper, manganese and calcium. Pumpkin seeds are a rich source of antioxidants, magnesium, zinc and iron. Sunflower seeds offer Vitamin E and other minerals.

Seeds are an excellent way to boost your daily nutrition. Are you a seed eater? What are your favorites?

What Does Balance Really Mean?

Albert Einstein once said, “Life is like riding a bicycle. To keep your balance you must keep moving.”

Right now, I’d like you to think of a balance or wobble board. The kind where you place your feet on opposite sides of the board while remaining balanced so that the edges of the board do not touch the ground. You must apply equal force on both sides in order to remain perfectly centered and stable. You must keep moving from side to side and sending energy throughout the whole body to maintain that balance. This is not only very hard to do but also impossible to maintain.

On a bicycle, if you stop moving forward, you become wobbly and most likely will fall. If you have been riding for a long time, there is greater chance that you take a wrong turn, come upon a detour, or get a flat tire. Or, you just flat out need to rest. This, to me, is more similar to life. We cannot ride forever. There are red lights, potholes, traffic and/or unexpected circumstances on any ride.

On the balance board, you will not get very far in your actual position but you will exert massive energy just to remain balanced on that board. And, you have gone nowhere. As you can see, to remain balanced permanently just is not going to happen. We must hit the ground at some point.

A surfer will sometimes catch a great wave and other times she will find herself sitting out and waiting for hours. What is certain, though, is she will have to fall back into the water every time to catch another wave. There is no constant wave. No continuous ride. Some of the rides are good. Some not so good. Some days there might not even be a ride.

We need to throw out the notion of life being perfectly balanced. Yes, we might get there at times. We might feel like today is a good day and everything is in sync, but that cannot last. The true nature of life will not allow for that. Unless, of course, you remain in a state of inertia, in which you are not moving at all and, in my opinion, then not really living at all.

Heraclitus, the Greek Philosopher, believed that life is flux and that change is the only constant. There are constant changes in our surroundings as well as changes within ourselves. For example, a bicyclist must heed the many obstacles she encounters on the road. If she fails to pay attention to traffic lights and cars, she has a high chance of crashing. There is no straight line free of obstacles; unless she is riding out in the country  and, even then, day turns into night and she must then either stop riding or be more vigilant in the lack of visibility. Here, the rider is responding to her ever changing surroundings.

When Viktor Frankl found himself a prisoner at Auschwitz, he knew he could not change his surroundings, but he could change his thinking. Instead of avoiding his suffering, he chose how to cope with it by finding meaning in his existence and became a survivor. He says, “When we are no longer able to change a situation, we are challenged to change ourselves.”

If we are not changing, either from within or by responding to outside forces, we are not fully living.

Balance is more of a feeling.Your day feels too hectic and you would like more a sense of calm or structure. You feel like you have been eating unhealthy for far too long and you would like to instill a plan to eat better. Your body is in pain, out of shape, and not how you would like it to be. You want to feel more toned and energized. Because of this, you feel you need more time for the gym or a fitness class. These are all feelings. By wanting to achieve balance, we are wanting to give something to ourselves that we do not currently have: more structure, more excitement, more health, more sleep, more energy, more time for family, or whatever it is. And, once we have these things, then we will feel more balanced.

The truth is, life does not work by the once this happens then I can achieve this diagram.

There will always be something to throw us off. The very essence of life is the daily disturbances, surprises, and curveballs – whether good or bad—like a new job or a move, that dessert when we have been trying to eat healthy, the flu keeping us from our fitness schedule, another baby coming to join the family, etc.

Balance will always be a dance between giving more somewhere and less elsewhere.That is the very nature of balance. If we lean too far to one side, we fall. If we lean too far to the other side, we fall. Trying to lean to all sides all at once would be physically impossible and certain to end in bodily implosion.

How do we gauge more or less in our lives?

This is where you come in.

You are the biggest player in how you feel and what balance means to you. I like to think of feeling out of balance as more a state of being stuck. You want to be healthier, but you are stuck in what you have been doing already for so long. You want to start exercising, but you are stuck in the state of snoozing every morning or watching television the minute you get home. You want to feel happier, but you are stuck in the negative thoughts you have become so accustomed to. The nature of being stuck is to be physically unable to remove yourself from one spot. You.Can.Not.Move.

The key is to move. Without a move, without a change in direction, without a thought turned around, without the raise of a hand, without one step towards a place you have yet to go, you will always be stuck. This I can guarantee.

If you do not make a move, you will always be stuck.

Think of the bicycle and balance board again. If you ride straight into a wall on your bicycle, you physically cannot keep going forward. You must back up and turn. You must unstick yourself from the wall. There are other directions, and the wall is no longer one of them. If on the balance board you find one edge has touched the floor, the only way to move it off the floor again is to make a move. This is the only way.

You must unstick yourself.

You must make a move in another direction.

Using another quote from Einstein who said, “we cannot solve our problems with the same thinking we used when we created them.”

If you feel out of balance, then you must make a change to feel more balanced. If you cannot change your surroundings, then you must change your thoughts, perceptions and your actions to feel more balanced. Whatever that balance looks like is up to you.

Know that balance itself is also always changing. Every day is a ride on the balance scale. Sometimes we must give more in one direction and sometimes we must give less.

If you are strapped for time, then say no to making commitments for the next few weeks. Focus on you. If you feel unhealthy and have been eating junk for quite some time now, then begin by making one meal for yourself and giving more to your own healthy eating cause. Start small because even a small step is a move. If you want to exercise, but in reality have no time for it, cut something out that is not as important. Go to bed an hour earlier so that you can wake up an hour earlier and get it done then. Begin your day with a new routine. If you have kids, get down on the floor with them and play. There are so many great ways to be physically active with kids.

When you say yes to one thing you are saying no to another. Yes to positive thoughts, no to negative ones. Yes to a more flexible schedule, no to a more rigid schedule. Yes to health, no to junk. Yes to playing more, no to web surfing, television, and social media.

It is all there right at your fingertips.

This does not mean that you will always be perfect. Far from that. What it means is that you will recognize what needs more of your energy and what needs less. You will notice when you have gone too far in one direction and when you need to get yourself back on track. You will know that to get out of feeling stuck again you need to keep moving away from what it is that could suck you back in. You will see it before it happens. By taking steps to unstick yourself and to find other new ways of doing things, you will find your own middle ground – a place that feels safe and happy.

Balance is an invisible home that you create for yourself.

Get on your bicycle and keep on riding. Mind the obstacles. Pause and change course when needed. This is balance.

Scapular Pushups – Move of the Day

Happy Monday lovelies! This week’s exercises are going to focus primarily on the arms and upper body. Alignment, strength and functionality of the upper body is incredibly important to combat common issues like rounded shoulders and forward head postures.

Sit at a desk all day? Then these moves are definitely for you!

Carry your baby around all day and spend most of your time breastfeeding? These moves are also definitely for you!

These moves can be done by ANYone and will benefit EVERYone.

When we are better aligned and able to hold our posture naturally, we look and feel better. Numerous studies have shown that better posture correlates with more confidence.

Let’s get started with today’s exercise – Scapular Pushups. They may seem and look so benign but they are effective and challenging.

How to do this exercise:

Start in a quadruped position with hands under shoulders and knees under hips. Keeping the arms straight (the whole time), drop your chest towards the floor (your head goes with the motion). Pick yourself back up to neutral. Inhale to drop. Exhale to lift.

Do 10-12 reps. Keep it slow and deliberate. You should feel the muscles of you upper back engage, specifically the muscles around your scapula and right around the lats.


Do these every day for better posture. Your head, neck, shoulders and whole body will THANK you!

Modified Side Plank – Move of the Day

Hope you’re moving well through your weekend! Today’s move is Modified Side Plank. Great for sculpting those sides, strengthening the shoulder into the back and an excellent exercise for safe abdominal work. This is a great one for mommies rebuilding their tummies.

How to do this exercise:

Begin by sitting on one side with that elbow directly under the shoulder. Knees and feet stacked with the knees bent at approximately a 45 degree angle from the hips. Lift up into the modified side plank position. Top arm will reach up to the ceiling with the knees and feet staying stacked. Hold this position for a full breath then lower back down. Do 3-4 reps of this prep work.

After the prep work, hold the last plank position, and move into the leg lift. Float the top leg up then pull that knee towards your chest. Take the leg back to the float position. That’s one rep. Do 4-8 reps. Lower back down and repeat on the other side.

Some things to think about:

Keep the shoulder connected in your back. Feel like you are pushing down into the ground through the fixed forearm and lower leg while at the same time you feel like you are pulling up out of the ground through the rest of your body. This oppositional hold will give you more st

Every move offers the opportunity to challenge you and provide you with insight to your body. Listen to what it is trying to teach you and learn incrementally from there. Strong bodies aren’t made in a day but through consistent work and awareness.