Pilates Houston Association - Promoting the Pilates Method in Houston, Texas


news / newsletter	January 2010 Newsletter The Leading New Years Resolutions? Weight loss, exercise, and quitting smoking, followed by better money management and debt reduction rounds it out. Some 40+% of American adults make one or more resolutions each year. Unfortunately we are creatures of habit and many of these resolutions are not maintained with time, e.g., past the first week, 25%; after one month, 36%; after 6 months, 54% are not kept! The good news is that research also shows making resolutions is useful. Those making clear resolutions are more likely to attain their goals than people who don't. “Resolutions That Work” (click for a free download or go to www.proactivechange.com/resolutions/workbook.htm) So, for 2010 why not set a goal, BUT try not to change too much in your life too quickly. Quitting smoking, beginning an exercise program, and dieting at the same time can be extremely demanding and you may be setting yourself up for failure. The old adage “one step at a time” can be very useful here. Thoughts On Making A New Year's Resolution Be realistic by setting achievable goals. Winning the lottery, e.g., is out of your grasp. Be specific. Instead of "I don't want to be lazy," try "I want to exercise 4 times a week" or "I will cut down on my television watching." Find alternatives to a behavior that you want to change, and make this part of your resolution plan. So you want to quit smoking but you smoked to relax yourself? What other forms of relaxation are available to you? This may be obvious but, above all, aim for things that are truly important to you, not what you think you ought to do or what others expect. A few other links to look at… enjoy! Make Pilates New Year's Resolutions Anytime - 5 Ways to Refresh Your Fitness Goals New Year's Resolutions for Family Fitness and Health Pilates and Weight Loss Exercise Resolutions That are Easy to Keep Don't Start a Resolution - Set a Goal by Stew Smith Written by Nick Cucuzzo Ph.D. a familiar face at Pilates Houston, and Pilates Concepts of Houston as trainer, consultant and regular exerciser. He will be writing and consulting for the PHA newsletter in 2010.

	New Beginnings It's quite normal to indulge a bit around the holidays. While time spent reconnecting with friends and family is so important, we get a little carried away with consuming sugary, starchy and rich foods. I'd like to offer a tip for assisting the body back into pH balance, and out of the acid state created by those sugary foods: Greens are one of the most healing, balancing nutritious foods on the planet, and the most scarce in American diet today. Some of the benefits of greens: Green is associated with spring - a time of renewal and refreshing, vital energy. In oriental medicine, green is related to the liver, emotional stability and creativity. Nutritionally, greens are very high in calcium, with 120 to 190 mg per cup. They're also high in magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. In addition, they are full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. purifies the blood helps to prevent cancer strengthens the immune system promotes healthy intestinal flora improves liver, gall bladder and kidney function lifts the spirit and fights depression clears congestion (especially in the lungs), and reduces mucus improves circulation keeps skin fresh; clears blemishes The bitter green family is known for its powerful ability to clean out toxins and fats from the body. These greens can be incorporated on a daily basis by anyone interested in weight loss or in cleansing the body. KALE SALAD Serves 6 The key to this salad is finely chopping the kale leaves. Ingredients 2 tablespoons olive oil 2 tablespoons lemon juice 1 to 2 teaspoons chili powder Salt to taste 2 bunches kale, stems and tough ribs removed, leaves very finely chopped Method In a large bowl, whisk together oil, lemon juice, *chili powder and salt. Add kale, toss to combine and serve. Simply adding in a green dish with your meals will help counterbalance the acidity in the body, created by all the simple carbs and sugars consumed over the Christmas Holiday! I wish you all a Vital, Happy, Healthy Holiday! www.sabrinaswayder.com vitalhappyhealthy@att.net Written by Sabrina Swayder. Your advocate to healing through awareness, food, and creative action. www.sabrinaswayder.com www.noblelifeelements.com/sabrinaswayder www.sabrinajeans.com

	New Moves: Fresh Take on the 100’s By Dale Shearer As Pilates Instructors & Movement Educators we are often put in the position of rethinking & deconstructing the work in order to gently change our clients less than ideal body mechanics back to original intent, better known as the neutral posture. Let's play with the lst piece of mat work: The 100's Here are some starting positions and places you can work the 100’s for different postural types. Ideal for flat back posture: having feet lower than sitz bones can allow the lumbar spine to feel neutral. For stronger clients, try adding a foam roller to incorporate elements of balance with right/left brain crossover. For Hyper-Lordosis: feet and sacrum are on uphill. This angle helps the client to feel neutral spine. Mild to severe Kyphosis: medium size, slightly deflated ball at thoracic area with a couple of blocks or pillow to support head & neck. This allows for gentle chest stretching. Bonus Move: Try kneeling for a great way to start stretching Hip Flexors/Quads while strengthening in eccentric contraction. The main concept behind deconstructing the movement is to allow our knowledge & innate intuition to create the best possible exercise for our client(s) at that point in time. After all our bodies are like our heads, they change, every day, every moment.