"I really enjoyed the classes I have taken with you…they were always fun and engaging and a little different each time. Your commitment and energy to fitness is awesome! Erin

Under the gun at work?  Trying to find the time to exercise on your own?  In between training sessions, try to squeeze in an extra fifteen minutes…  Grab a sturdy chair and use your bodyweight~5 easy moves:

25 "Get Up/Sit Downs" -- keep looking ahead!

Hover over the chair for 60 seconds, then sit down and raise legs in front 25 times each leg

Hold onto the high back of the chair and do 25 step back lunges 

Still holding onto the back of the chair, turn right and then left to perform 26 leg lifts each side

Lie down on the floor and put feet on chair, lift 25x to bridge position

Continue with feet on chair, and work on 25 slow & then fast crunches -- then raise legs straight to the ceiling and breathe in and out for the remaining 3 minutes

Words of wisdom from Acupuncturist, Eliza Mellen-Smith....for those struggling with migraines and/or looking to achieve balance. Fourteen ways to get rid of your migraine:
1. Acupuncture. I’d estimate I can control 80% of migraine cases with acupuncture alone. Other acupuncturists may fare better or worse than that. Ask if this is an area of focus for your acupuncturist. If not, you might consider someone else.
2. Massage. Get regular deep tissue massages. Have them focus on the base of your skull, the front, sides, and back of your neck, and especially the upper back, between your spine and shoulder blades. Between massages, or instead, get a lacrosse ball, lie on your back on a carpeted floor with bent knees, and place the ball under you, against the inside edge of your shoulder blade. Find every tender spot, put the ball there, relax for about 2 minutes, then go to the next one.
3. Hydrate. Drink half the number of pounds you weigh as ounces of water each day, evenly over the course of the day. (For instance, if you weigh 200 pounds, drink 100 ounces of water a day.)

If you are old enough to remember this expression, then you may have experienced this feeling…neck pain is no joke!  After all those hours at the computer, or driving the car, or bending down working with kids (I remember tying up those skates in the back of the minivan, then standing up~ouch!), your neck is held in that repetitive posture for long instances.  Then the tension travels down your shoulder blades, and then to the lunar spine.

I can assist you on and off the Reformer to alleviate these aches and pains….   I can also give you some exercises to do at home, such as:  stand in between the doorway and hold on to the walls, inching your feet forward to open up your tight and constricted chest muscles/sidebend when waking up in the morning/grab your hand towel and tug the corners apart to stretch your shoulders and mid back.:)

"I can comfortably wear high heels these days after exercising on the Pilates Reformer machine with Moira!" Kate

TOO BUSY TO WORKOUT? But hey, what's the alternative? Well, we end up with sore and tired backs, weak core muscles and bad posture. We may even feel a little sad if we are sitting too much at the desk. Gotta move it or lose it:) Here are some ideas for you to start your week~

1. Cultivate A Morning Ritual:
* Water upon waking up.
* Stretch for 5-10 minutes, even if it's while the water gets hot for the shower…forward fold, sidebend, breathe! 
* Eat breakfast. Many people skip it, or just grab a coffee and a bagel/muffin and go. By noon, their energy levels drop significantly. Implement a new habit of starting the day with a Green Shake.

2. Write down your goals for the week or month. Post your thoughts to the dashboard or fridge. Grab a friend and walk at lunch! (giving yourself a destination is a good one, too...walk to lunch, for example.)

3. Get motivated by putting on headphones and workout song by song~squats & lunges to Taylor Swift, planks & pushups to Justin Timberlake. Even if it's only 20 minutes a day~that's ok~YAY!

"Staying hydrated" is one of those phrases we use more of we we grow older, right?!  But, it's important....  According to Prevention magazine, staying hydrated may help strengthen your immunity as well.  "Your mucous membranes and the immune cells in their secretions defend against cold viruses, and they can't work as well if you're dehydrated." It's just the doctor told you~drink your fluids!   How much fluid intake for you each day?  Divide your weight into 3, and that tells you how many ounces of fluid you need, plus an extra glass of water for every cup of coffee or alcoholic beverage.

What does this mean?!  Your body needs to refuel as it moves throughout the day, and needs to be fed consistently.  If you exercise in the morning, eat something beforehand, even if it's just a banana or granola bar. The goal is to eat every 3 to 4 hours throughout the day until bedtime.  Balance each meal with protein, carbohydrates & healthy fat.

Before you stop by the store for a Gatorade on the way to the game, try making your own natural version! It is easy, just as fast, and a lot more healthy.

Regular Gatorade contains: Water, sucrose syrup, glucose-fructose syrup, citric acid, natural grape flavor with other natural flavors, salt, sodium citrate, monopotassium phosphate, red 40, Blue 1. (This is from a picture of the grape flavored Gatorade label).

Homemade Natural Energy and Sports Drink Recipe

"After conditioning with you privately for 6 months, I was able to surpass my teammates on the fitness tests at the soccer tryouts!" Hannah