PILATES STUDIO with SPARK
Strength * Power * Align * Renew *Kardio
Strength * Power * Align * Renew *Kardio
Thoughts on 75 really hard days. When reading through the 6 tasks, it really didn’t seem tough or should I say, it seemed “doable” For a review, here they are:
1) Follow a diet. This is left up to you. You’re allowed to pick any diet of your choice as long as it’s designed for physical improvement.
2) Work out twice a day for at least 45 minutes each time. One of these workouts MUST be an outdoor session,
3) No alcohol or cheat meals.
4) Drink one gallon of water.
5) Read 10 pages of a book. (Audiobooks do not count)
6) Take progress photos every day.
I know people love to see “Before and After” Pictures..Read through to the end.
The tasks that I thought would be difficult were easy and those that I thought were easy, became difficult. All, were monotonous. But as Andy Frisella (founder of 1st PHORM and developer of this program) said, “Grit is a series of monotonous behavior repeated over and over and over”
As a fitness instructor, I really do not like before and after pictures. “After pictures” do not tell a story. A story of how strong, agile, or flexible you are. You can be “thin” and have none of these and actually feel pretty bad physically. Also, it would totally go against my motto which is:
“I hope that what you can do with your body will far outweigh what you think it should look like”
If this was just about weight loss, I could have gone on a juice cleanse and been done after a couple of weeks. This was a mental toughness challenge. Anyone can do this if they put their Mind to it.
Off to phase 1, 2 and 3 but not before a break and vacation…oh yeah, and I saved my B’day cake, in the freezer (May 14th), I will now have a bite!
The following excerpt is taken from www.josephpilates.com “In 1880 near Dusseldorf Germany, Joseph Pilates was born . As a child, Joseph suffered from several health ailments: asthma, rickets, and rheumatic fever. In an effort to restore his own health, he studied anatomy books and reinforced what he learned by observing animals in the woods. When Britain entered World War I, his German citizenship led to his imprisonment along with other German nationals as “enemy aliens.” Despite the unfortunate circumstances, this was a fundamental time in the development of his method. During his imprisonment Joseph taught his exercises to fellow compatriots, and later he acted as a nurse-physiotherapist of sorts. Here he developed the first concepts for his innovative machines by disassembling the camp bunk beds and using the springs as a form of resistance to rehabilitate the injured and bed-ridden. One of the greatest examples of the immense benefits of practicing Joseph Pilates’ holistic approach to health is the outbreak of a terrible influenza in 1918. The 1918 influenza epidemic decimated populations all over the world; areas of close co-habitations of people, such as internment camps, were especially hard hit. However, all those who followed Joseph’s routine survived due to their good health.”
An eight-week study published in Research Quarterly for Exercise and Sport studied the effectiveness of a Pilates exercise program on healthy adults (average age of 25) who had enrolled in a Pilates course for the first time (26 females, 2 males). After an eight week course, the Pilates exercise group showed a significant improvement in decreased body fat, improved flexibility for hamstring and low back muscle groups, and improved abdominal muscle endurance.
There are different Pilates certifications..this in mine: I’m certified by STOTT Pilates for this reason: STOTT PILATES incorporates modern exercise principles and the original Pilates method and are designed to restore the natural curves of the spine and re-balance the muscles around the joints. STOTT makes it applicable to sport-specific training and everyday life.
Pilates makes everything …better!
*Pilates focuses on the flexion, extension and rotation of the spine. It also strengthens all of those deep ab muscles and muscles around the spine
*Reduces joint & lower back stress
*Balances flexibility with strength Leads to better muscular symmetry
*Heightens body awareness
*Non-impact, easy on the joints
*Can be customized to suit everyone from rehab patients to elite athletes
*Complements other forms of exercise
*Improves sports performance (golf, skiing, skating, dancing, equestrian etc.)
*Improves balance, coordination & circulation.
The Roll-up- Lie back with legs straight and arms extended above head next to ears.
Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.
Half Roll Back- Begin seated on the Mat, tall and lengthened, ensuring your feet are hip-distance apart. Curve your spine and roll back as far as possible while keeping feet on the mat
Start with 10 reps of each of these. Usually this is just the beginning for the entire repertoire. More to come!CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury. If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.
Plank challenge starting Thursday October 1st, 2020. Plank Off at the end of the challenge.
Optional Squat Challenge 25- 100/day.