Archive for the ‘ Stretching ’ Category

Work Out video of the Day: Core Training – Part 3.


Level: intermediate if you roll half way down. More advanced if you roll all the way down. Keep your chin close to your chest, lengthening your neck.

Targets:core muscles, abdominal and back muscles. Also stretches the back side of your thigh and your back.

Reps and sets: do 2 to 3 sets of 10 repetitions in both sides.

Tips: if you have a sensitive tailbone use pads to cushion the area of your back. If you feel any discomfort in your back do not roll back too much, always avoid lower back pain.

Why is your desk giving you a headache?


The main reason for having headaches is your bad posture as you type, answer the phone or read  while seated at your desk. Your head weights up to 10 pounds; holding up your head is not easy as you do your tasks in the sitting position. You tend to slouch which can strain your neck and lower back. Therefore you will suffer from headaches, neck and lower back pain. Also check if you are able to keep your elbows, hips and knees in a 90 degree angle, (I call it the ergonomic rule of the 3 nineties). If you want to ease the discomfort in your neck and to prevent headaches and lower back pain, you need to stretch to release the stress from your neck and upper back.

Follow these simple routines:

1-Start by doing the lateral bending of your head, always looking forward and never forcing the stretch. Keep your shoulders nice and soft.

2-Rotate your head from one side to the other, also keeping your shoulders relaxed without forcing the stretch.

3-Bend your head over , do it slowly so you can control the movement without forcing the stretch, shoulders relaxed.

Do not forget to breathe, and try to keep your arms relaxed as you do the stretches. Do at least 10 repetitions each stretch throughout the day.

Why is Jane Fonda my all-time exercise role model?


I was reading the last issue of Newsweek ( August 22 & 29, 2011 ) when on page 42 I had the great surprise of finding a great article on Jane Fonda.  She has been my exercise icon since she started back in the 90’s with her videos, teaching great aerobic  exercises with or without the step. Before her, I used to go to the gym where I had a great personal trainer; I did yoga for the mind and body connection, and I also used to meditate daily. Throughout  the years  I was doing the same fitness routines until I discovered The method! In this interview of Jane Fonda you can see how beautiful she looks, perfect posture and vibrant. She gives brief tips on how to feel, look and enjoy your life after 60.  As a baby-boomer myself I can totally relate to that need of self-reinvention. 

One tip that called my attention: For fitness she recommends The Pilates Method,  I was not surprised because I know that the best bodies at any age are the Pilates bodies. The secret  for a supple and strong body.

She also believes in keeping your entire body flexible.  For her sense of well-being she practices Zen meditation. I never thought that I had so many thing is common with my exercise icon!  I have found the fountain of youth in Pilates and  stretching.  Meditating daily is also a very important part of my day, keeps me centered and balanced. Now, I feel better both physically and mentally than when I was in my thirties and forties. Thank you Jane for inspiring all of us!

Work out video of the Day: Cordination – Pilates


coordination Work Out – Core Strength

Level: basic if you keep your legs half way down, intermediate if you lower your legs at eye level.

Targets:  abdominal wall, core muscles,  legs and arms.

Reps and sets: 4 sets, 5 repetitions each. The first: open and close your legs. The second : tap your heels. The third: criss-cross your legs. The fourth: scissors kicks.

First tip for the busy women: start to get the habit of working out.


  1. This first tip is the most important one, because it makes you think about how vital is the habit of exercising. Whenever I feel like skipping my Pilates, cardio or stretching routines, I immediately think about how happy I feel when I don’t have to struggle to put my tight jeans on.  Not only that I have experienced the sense of well-being by exercising,  but I have inspired busy women like me that they are worth the effort to hit the gym. All my clients are busy hard-working women; they had managed to include Pilates in their hectic schedules! When they can’t make it for whatever reason, they re-schedule their sessions. They can’ live without Pilates! 
  2. Things to remember: you need to exercise at least three times a week.  After forty, your metabolism changes so you need to eat less and move more. Strive to achieve your fitness goals!
  3. Never say that you are too old, too tired, too stiff or too out of shape to start exercising! There is always room for improvement, our bodies  always react to exercising and stretching.
  4. Give yourself a chance to become healthier, fitter and happier, repeat this sentence over and over, the message will get to your brain.
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