Turkish Get Ups

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These are one of my favorite exercises to do and teach. Guests who work with me in Standing Pilates and Cross Training Fitness at Parrot Cay know this exercise well. You can start with no weight and then progress from there. Great full body strength and coordination!

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Tags: Parrot Cay, Fitness, Health, Fitness Videos, Cross Training

TRX Suspension Training

In a recent post on one of my other blogs I wrote about an ActivCore Red Cord functional training session I took with the fabulous Katherine Corp of NYC's Pilates on Fifth. I found this suspension system body weight workout to be extremely effective and difficult (in a good way!).

A lot of my Fitness & Pilates loving guests at Parrot Cay have told me that they do TRX suspension training, which is a portable inexpensive way to do suspension training on your own. In a recent article about TRX training, clients have wonderful things to say.

"You're exercising every part of your body, and I love that," Goality client Barb Masciola of Bloomingdale said. "It's addicting."

The variety also appeals to TRX users like Debbie Cryer of Hoffman Estates.

"It's always varied," she said. "Eric mixes it up so you don't get bored. I've lost quite a few pounds and inches using it. I've tried all kinds of things - walking two miles a day, aerobics - and never got results like this."

And the simple system has a Hollywood and military pedigree, as well as great press.

The TRX helped sculpt J-Lo's butt, and helped San Diego Chargers running back LaDainian Tomlinson set a record for touchdowns. The U.S. military, Chicago Cubs, White Sox and Blackhawks train on it.

Men's Health gave it an award for best total body tool, Outside Magazine called it "about the most effective portable gym," and publications from Golf magazine to TapOut, for ultimate fighters, have praised it.

Like most really effective functional exercise systems, TRX is deceptively simple, literally consisting of two straps with handles dangling from the ceiling (or the top of your closet door frame at home). But by playing with balance, leverage, and relationship to gravity you can do many exercises.

If you have never experienced this kind of work I encourage you to check it out.

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Short Intense Cardio Sprints

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I have a confession. I have always hated to do cardiovascular exercise and especially the cardio machines. If something is so boring and monotonous that reading and watching TV while doing it are seen as necessary, what's the point? The thought of staying in one place on one of those treadmills for 60 minutes just sickens me!

But I do know and often expound on the benefits of cardio exercise - the boost to your metabolism, the heart strengthening, the increase in oxygen levels, the lower cholesterol and blood sugar.

What is a girl like me to do?

Sprint! Yes, sprint. As in run or bike or row as fast and hard as you can for 20 seconds and then rest for a minute or two, repeating until you simply can't do anymore. Really fit people can do about 4 or 5 of these. I get to 3 or 4. And even 1 or 2 will help you fitness levels. This is also known as interval training.

Even Dr. Mehmet Oz finds this interesting.

"In one study, men who worked out really hard on a stationary bike for just a few minutes each week (30-second intervals four to six times a day, every other day) saw the same gains in muscle fitness as guys who cycled at a moderate pace for 90 to 120 minutes daily.

Another study revealed that four to six of those 30-second sprints also improved the guys' glucose tolerance and insulin sensitivity. In other words, it took down their likelihood of having off-kilter blood sugar and, eventually, diabetes.

The caveats (you knew there were some!): Intense exercise is not for the faint of heart — or body — so check with your doctor before you do it. And if you're counting on exercise to burn calories, well, you can't bank on this: The total calorie torch is about 250 a week. That's less than what's in a half-cup of Cherry Garcia (and we think we saw you eat more than a half-cup last night)."

Tags: Fitness, Fat Loss, Interval training, sprints

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Pilates for Tri-Athletes

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A great article from Boulder CO's Nobo Pilates

Triathletes are notorious for searching for ways to improve their race splits. They buy the most aerodynamic bikes, run in the lightest shoes and swim in the fastest wetsuits. Yet there is always the lingering question, whether #1 world ranked Emma Snowsill or a weekend warrior on a Sunday group ride – “How can I get faster?”

If indulging in the latest technology, nutritional plans or spending more time swimming, biking or running is not improving your race, you can probably find that elusive competitive edge from a slightly less conventional source, Pilates. Many coaches and athletes are drawn to the Pilates system as it trains the body to operate at peak performance. Pilates is not the latest exercise fad used by Hollywood celebrities. It is used by elite athletes of all sports to help them enhance athletic performance, improve technique and prevent injuries.

As a triathlete, you may have heard of Pilates, but you are not quite sure what it is or why it is so important. Pilates is a mind/body exercise method that is designed to give you strong and flexible muscles without adding bulk. It focuses on strengthening the core stabilizing muscles of the body, including the pelvic floor, deep abdominals, buttock muscles and the muscles that support the shoulder girdle and rotator cuff. At the same time, it works on increasing the flexibility of the larger, tighter, major muscle groups, which are in most instances overused, to create a more balanced body.

The philosophy of Pilates is to retrain the body to use muscles more efficiently and save energy. Triathletes train many hours a week in the three disciplines. If they are not using the right muscles, an earlier onset of fatigue will cause their stroke or stride to suffer. Wes Hobson, a well-known former professional triathlete and now coach, says a number of pros use Pilates because of its core strengthening benefits. “To many triathletes, improving distance training and racing is all about core stabilization,” he says. Adding, “I always try and incorporate Pilates into my training plans. I do private sessions twice a week and I see enormous benefits to this type of training.” Other Pilates fans on the pro circuit include top athletes Emma Snowsill, Matt Reed, Chris Legh, Craig Alexander and Amanda Lovato, who all credit Pilates for helping them return to a more flexible state. Craig Alexander points out the enormous postural benefits of Pilates. “If you look at the top guys winning the race, they are the ones whose posture isn’t suffering by the end of the race. They have enough strength in their core to support their bodies even in a complete state of fatigue.” Amanda Lovato recognizes how inflexible she is from the countless hours of training and how elongated she feels after a session. You don’t have to be a world ranked triathlete to incorporate Pilates into your training week. Whatever your pace per mile or per hundred in the pool, the benefits of Pilates remain unfailing:

More power through core strength.

One of the most forgotten areas to strengthen for triathletes is their core. There are several layers of abdominal muscles, all of which are targeted by Pilates exercises. The superficial abdominal muscles are your rectus abdominus, your “six pack” muscles. Their primary role is to flex the spine rather than to stabilize it. The next layer are your obliques, which help you rotate the spine and play more of a role in spinal stabilization. The most important layer is the deepest layer, the transverses abdominus, which attach to the spine and the pelvis. They wrap around your torso like a corset and work in conjunction with your pelvic floor muscles to provide stability to the pelvis and the spine. Pilates exercises focus on strengthening all of these layers together in order to give a more global strength through your core. Pro triathlete, Kelly Reed, recognized how out of touch she was with these muscles during her first pregnancy, and looked forward to continuing Pilates to strengthen them again after she gave birth.

The buttock muscles are also very important in stabilizing the pelvis, particularly for running and cycling activities. There are also several different buttock muscles, which have different roles. The biggest buttock muscles are the gluteus maximus, which are the large powerful muscles that provide propulsion in running and cycling. The gluteus medius muscles work to stabilize the pelvis and the legs while running and cycling.

Using your body’s entire core generates the real power in your push off, pedal stroke or pull through the water. Much of your energy comes from this area. By transferring that core energy to your extremities, you’ll get more power out of your stroke or stride. Triathletes are generally strong through their larger muscle groups and quite weak through the smaller stabilizing muscles. Just doing sit-ups and squats won’t strengthen these muscles. The larger muscles will continue to take over and get stronger and the smaller muscles will continue to get weaker. Wes Hobson and Matt Reed were surprised at their inability to fire muscles they thought were much stronger. They realized what an imbalance had been created in their bodies and what the potential was for inefficiency and injury.

Some of the common triathlon technique problems that can be improved through more uniformly developing the body through Pilates are:

Cycling:

* Movement /rocking of pelvis on seat
* Knees rolling inwards/outwards
* Increased movement through the upper body
* Incorrect neck posture

Running

* Feet/knees rolling in
* Hips dropping or twisting
* Increased movement in the lower back
* Shortened stride length

Swimming

* Legs sinking
* Sagging in the low back
* Wiggling through hips and torso
* Shortened arm stroke

Increased flexibility, range of motion and injury prevention.

Flexibility training should be an integral part of every athlete’s training program. Enhanced flexibility will reduce injuries and improve performance and technique. Most triathletes are guilty of not stretching. They will spend numerous hours training every week but somehow are not able to find a few minutes before or after a workout to stretch.

Tight muscles can have a huge detriment to your technique in all three disciplines. They are also a major cause of low back pain and injury in the joints. For example, tight quadriceps will:

* Decrease your distance per stride in running and decrease the extension at the hip
* Limit your range of motion in your freestyle kick making kicking difficult
* Increase the arch in your lower back that can lead to low back pain
* Increase the risk of knee pain with running and cycling

Tight hamstrings will:

* Cause your lower back to be more rounded on the thus increasing the risk of injury and decreasing power on the bike
* Decrease stride length in running
* Cause a higher chance of hamstring tears

Tight shoulders and chest muscles will:

* Cause rounded shoulders and poor posture
* Increase the risk of shoulder and neck pain
* Shorten your reach or stroke length

Tight calves can cause:

* Calf strains and Achilles tendon problems
* Shin splints and ankle sprains
* Eversion of the foot upon landing and poor push off

A consistent Pilates routine will ensure that proper stretching becomes an integral part of your training program. Pilates is the strengthening of your muscles in your end range of motion. A range we don’t normally take ourselves. The core muscle groups begin to work synergistically together to make the spine suppler. Tight muscles will lengthen and promote healthy blood circulation and lubrication to your joints. This will not only improve range of motion, but will also better prepare your joints to manage the repetitive stresses your joints must handle during the countless hours of training.

Mr. Pilates’ ideal vision of “Contrology,” which is what he originally named his exercise routine, was to uniformly develop the body and to make the spine more pliable so individuals could breathe better and so that the body would be able to cleanse itself. He believed that every person is an athlete and we all have a right to be strong and healthy.

Tags: Pilates, Fitness, Health, Triathlon

Making the Case for Pilates

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Brooke Siler of NYC's Re:AB Pilates and the author of The Pilates Body, wrote a wonderful article for Huffington Post recently entitled "Recession or Deprivation? What Happens When You Give Up The Very Things That May Help You Thrive?".

Siler makes the case that expenses such as fitness and Pilates classes are in fact necessary to one's continued health and well being during stressful financial times. So let me, without further ado, share Brooke Siler's top 5 reasons for continuing Pilates no matter what:

So here are my Top 5 reasons why Pilates should make the short list of "luxuries to keep" in a recession:

5. Pilates elicits gravity defying results -- knocking out the cost of cosmetic surgery from your budget altogether.

4. Pilates keeps Crackberry junkies aware of meaningful inter-personal relationships with actual human beings.

3. Pilates creates flexibility where you are stiff and toxin-ridden and strength where you are weak and wobbly.

2. Pilates reminds you to stand up straight which fixes a wealth of stress-induced problems and just looks better across a dinner table.

And my number 1 reason to keep up with Pilates even in a recession is:

1. No one cares more about making you feel great than a Pilates teacher on the day of your session. (Not even your therapist).

The moral -- any stress caused by worrying about losing money on a "luxury" like Pilates is clearly overridden by its myriad benefits -- and for all you know taking an hour out for Pilates may be just the thing that hones you at the helm when you return to work with a clearer mind and sharper reflexes.

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Get Fit to Climb Kilamanjaro

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Trekkers with dreams of climbing Mount Kilimanjaro can now get a head start with Thomson Safaris.

The award-winning adventure travel company is offering free four-week specialized fitness training for travelers who book a Kilimanjaro trek in June 2009.

The personal training program has been designed specifically for our Kilimanjaro climbs by Fit for Trips, the adventure travel fitness specialists. Each holistic fitness program combines resistance and endurance training that will prepare travelers mentally and physically for the trek. Thomson Safaris staff have completed and approved the training program before making a successful trek up Africa's tallest mountain.

Fitness Training Features:
Designed by Fit for Trips professional personal trainers
Tested and approved by Thomson staff who successfully summited
4-, 8-, and 12-week programs that can be home-based or gym-based
Programs available for all fitness levels, from beginners to seasoned athletes
Audio and video online downloadable instruction
Unlimited email and online chat interaction with your Fit For Trips coach

Contact Thomson Safaris at 1-800-235-0289 for more details.

The June 2009 free training offer kicks off a partnership between Fit for Trips and Thomson Safaris. All future trekkers will be offered a training program at additional cost so that they can get in shape and make the most of their adventure travel experience.

Thomson Safaris is the leader in Kilimanjaro safety, experience, and comfort. Trekkers already have a 98% summit success rate with Thomson on the nine-day Western Approach route. With a guide to trekker ratio of 1:3, each full-time English-speaking licensed guide is certified as a Wilderness First Responder and has hundreds of successful summits to his credit.

Thomson has also been recognized as a leader in eco-friendly and ethical efforts. Porters receive among the highest wages and benefits on the mountain. Thomson is a proud supporter of the International Mountain Explorers Connection (IMEC), which promotes ethical treatment of porters and offers free English classes, First Aid training, and a gear lending program.

For nearly 30 years, Thomson Safaris has operated award-winning safari adventures and Kilimanjaro treks. In 2009, the Tanzania Tourist Board honored Thomson with the Tanzania Conservation Award for their community-based conservation initiatives. In 2008 and 2009, National Geographic Adventure gave Thomson Safaris one of its top ratings for the Best Adventure Travel Companies on Earth.

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Side Effects of Pilates Exercise

A read a great article today about a reporter's first Pilates session. She starts off

Stomach muscles, like late nights and lunchtime drinking, are never the same once you've passed a certain age.

But my lack of abdominal action isn't just affecting the way I look in a swimsuit, it's also complicating my back problems and causing a premature stoop.

A friend of mine who, despite having had two children has a bottom Kylie Minogue would be proud of, recommends Pilates, the twice-a-week regime she assures me is responsible for her fabulous figure. It's all the endorsement I need.

A typical first time middle aged female Pilates client with poor posture, bad back, and in need of some toning in the abs, butt, and shoulders. But now things are different...

The cadillac aside, I'd expected Pilates to be a relaxing, navel-gazing session, but holding in your torso while simultaneously making slow, controlled moves and breathing correctly can be challenging.

The side effects aren't bad: a flatter stomach, no more wobbly bottom and thighs and an improved mental outlook.

Best of all, though, I almost float out of the studio feeling a bit taller - no mean feat when you're one of life's smaller people.

Yes, Pilates can give you a flatter stomach, tighter butt & thighs, better posture, and less back pain. Fabulous!