Subtle

Pilates can be a subtle practice.  Most of the time when we do it, we don’t end up sore.  We might feel tired, but we’re also energized in a calm kind of way after our sessions.  It can be hard to notice what Pilates does for us.

Until we skip it a while.

 

I notice the lack of Pilates when all of a sudden those problem areas of my body start whining again.  I find my range of motion decreases.  So does my flexibility and my balance.  I move with less grace.  And the hamsters in my head start their obsessive running.

 

The good news is that Uncle Joe is always there, ready for us, however we show up.  When we breathe and move mindfully, we tap into the Pilates magic.

 

Poke me if you want to try it!

Monday Workout: Transverse

We’ve got all kinds of good stuff this week working in the transverse plane and also working with weight bearing on the arms.  Three rounds.

 

kb swings	30
kb twist	20
kb 8s	10
jacks	30
renegade rows	20
squat pop up	10
curtsies	30
overhead press	20
brains	10

 

Thursday List: April Produce

The Amazing Stickie is taking some much-needed time off, so we have the return of the Thursday List.

 

This week’s list is produce in season for April!  Hooray for spring!

 

• strawberries

• asparagus

• artichokes

• snap peas

• spring onions/garlic/leeks

• fennel

• rhubarb

• baby carrots

• radishes

 

Yummy! (Well, except for the carrots.  I hate carrots.  More for the rest of y’all.)

Age Appropriate

As I mentioned, April is my birthday month.  That mean—news flash!—I’m getting older, just like everyone else.  Workout needs change a bit as we age, so here are some things older adults might want to focus on.

Number one is balance.  Falls are one of the biggest risks we face as we age.  The data on what happens after we fall and break a hip is not pretty.  It might be time to seek out that Pilates or yoga class.  There are other simple things to do in daily life that help, too, like practicing standing on one foot while waiting for the microwave to be done.  Balancing on one foot while brushing our teeth is also a useful challenge.  In our regular workouts, we can focus on our asymmetric exercises (e.g., single leg squat, one arm clean and press) to help with balance.  And let’s not forget our friends the core exercises.

 

Number two is strength training.  We lose muscle mass and bone density as we age.  Strength training is our number one tool to combat the forces of age.  We need to lose our fear of heavy lifting, too:  it’s more effective for our goals.  (Note:  heavy lifting does not mean that we all rush out and lift 3 million pounds.  It means that we lift weights that are relatively heavy for us, around 70 to 85% of our single rep max for each exercise.)

 

Bonus points go to folks who exercise with friends for the social interaction (caveat:  you can’t just chat and pretend to work) and for folks who get outside while they get their heart rates up.

 

As always, it’s worth checking in with your medical professionals to make sure that you are choosing appropriate exercises for your personal condition.

 

Go play.

Happy Birthday To Me...

April is my birthday month, so I’ve got presents on my mind.  Here are some presents I am giving myself over the next year:

Cardio:  Most of the time, cardio comes to me in the form of time on my spin bike, or, as I like to call it, the Magic Mood-Fixing Machine.  I know cardio burns calories and does good stuff for my heart and plenty of other things, but the real reason I do it is because it makes me feel good.  Period.  When I’m not getting it on the spin bike, I get my cardio playing pickleball (bonus points for being social!) or walking/hiking/swimming (bonus points for outside time!).

 

Weight Training:  I love feeling strong.  My bones also need to be strong as I get older.  I need an amped-up metabolism and a body with more lean mass.

 

Pilates:  Uncle Joe knows what my body needs.  Doing Pilates refines my movements, improves my balance, and creates mobility in a frame that is particularly good at being immobile.

 

Yoga:  Times are stressful.  I need to chill out, get flexible, and breathe.

 

Water:  I need it inside and out.  I want to drink it, swim in it, and soak in it.

 

What gifts do you all want for yourselves?

Monday Workout: Balance

Balance comes from lots of things, but mostly practice.  So we’re practicing with our round lunges this week.  Three rounds.

 

tap backs	30
bench press	20
round lunges	10
suitcase swing	30
flies	20
quadruped lateral raise	10
opposite knees	30
curls	20
toe reaches	10

  

The Amazing Stickie and Dumbbell Frog Pump

Today the Amazing Stickie is working on her amazing behind by doing dumbbell frog pumps.

She begins lying on her back with dumbbells held at her hips and her legs in butterfly position (feet together, knees out).  From there, she lifts her hips toward the ceiling and lowers them.

 

A set of ten should be good.