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.

Five time saver tips for the busy women


Okay busy women  no more excuses I will give you some tips on how to organize your daily workouts.  I gave  you this week the most important tip to begin your journey to health and fitness: reprogram your mind.  Put your wellbeing first, you need to understand that exercise has to become one of your first priorities. Once you have understood how important is to keep your body strong and flexible you will be mentally ready to start.

Tips:

  1. 1-Plan ahead of time the menu for the week. I usually do it on Thursdays and I go grocery shopping on Fridays to get everything that I need.

2-Pre-cook your meals to save time. Be aware of the size of the portions and always choose healthy meals.

3-Choose the best time of the day to exercise. It  may vary, I workout when I have the time during the day. As soon as you set up the time for your workouts you can’t  miss your exercise routines.

4-Pick your favorite pair of pants, skirt or dress. Put it on, see how it looks on you. Take a picture and save it.  After a month of exercising regularly try it on and see the difference. I don’t  waste my time using the scale. This is the reason I always use a pair of jeans as a reference to see if I have gained some extra pounds!

5-In case that you can not exercise on a certain day, make it up any other day. Stay motivated, remember that you are worth the effort!

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.

Work out video of the Day: The Hundred – Pilates


The Hundred Exercise Training – Pilates

Level: basic with the legs higher or intermediate with your legs low.

targets:core muscles, arms and legs.

sets and reps: one set, pump your arms up and down.Breathing in and out for five counts each, until you reach 100.

Tips:keep your neck and your shoulders relaxed. Your back has to be flat on the bed. 

 

 

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.

The average women’s way to stay fit and beautiful.


Working from 9:00 am to 5:00 pm, getting home, fixing dinner and taking care of your family is the average routine that most women have on a daily basis. I have heard so many times from my female clients the same complains ” Mariela I don’t have time to commit to exercise, and when I have the time I don’t have the energy to exercise!” I include myself in this group of hard-working women. Some days I am so exhausted that I have to think twice before lying on the Reformer and start my Pilates routines, but once I start, I feel that I am worth the effort! Remember that human beings are trainable. If you train yourself to think that you are important and put your health and well-being first, it will help you start your fitness routines and keep a healthier diet. The benefits are immense, it boosts your self-esteem at every level, either at work or at home. This week I will give you tips on how to start and prioritize your everyday goals.

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