Posts Tagged ‘ health ’

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. 




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.

Have you tested your balance lately?

The aging process affects not only your external appearance but also your brain function. Balance and coordination diminish as we age. In order to keep your brain alert you need to practice everyday drills to maintain your balance and coordination. How do you train your brain ? I instruct my clients to do simple and easy tasks on one leg always alternating sides. For example: brush your teeth on one leg and switch, brush your hair on one leg and switch,and so on. Another simple exercise is: standing in front of a mirror raising one foot off the ground (either with your leg straight or bent) keeping your back straight and your hips stable. It is very important to understand that balance is the correlation between your brain, your core and your feet. Always begin by paying attention to your feet. If your foot begins to wabble as you are standing on one foot, try to control your foot. Plant your foot on the floor from your toes to your heel, and keep your whole foot grounded. Just by doing this you will keep your balance better. Then pay attention to your core. Keep your stomach in at all times, this will help you keep your back and your hips stable. And last but not least, is to concentrate in keeping everything stable. Focusing on your balance keeps your brain alert and aware. I invite you to begin today to do simple and safe tasks on one foot everyday so you can experience how your balance improves in less time that you can imagine.

Do you understand how muscle memory works?

Muscle memory is key in any activity that you do, either in common daily activities or in your fitness routines. But what does it mean? Muscle memory is when you train your muscles and your brain to work at unison. It takes focusing in order to build the connection between your brain and your body. Can anyone develop muscle memory? Yes, regardless of your fitness level anyone can achieve the level of concentration that is required to build up muscle memory.Learning by repetitions, reinforcing your concentration in every movement. What are the advantages? As soon as you develop your muscle memory you will function better. Minimizing compensations(unless you have injuries that require the use of different muscles)avoiding or breaking bad habits, preventing injuries, and gaining an overall better performance in your favorite workout routines and sports. Tomorrow I will give you tips on how to create muscle memory through concentration.

Lets sculpt your thighs and buttocks

Today’s routine targets your core, hips, thighs and your butt. Remember to engage your abdominals at all times and to keep your shoulders and your hips square. This Pilates on the mat exercise is one of my client’s favorites, I hope it will also be your favorite routine!
The Bycicle.
1-Lie on your side using a rolled towel. Your legs should be straight and your feet pointed.
2-Move both legs in front of you, so you can see your toes in front of you. Keep your back straight and move your other arm in front of you, rest your palm down.
3-Raise the top leg to hip level, and bend your knee into your chest.
4-Inhale and begin to move the leg, doing the bicycling movement.Breathe normally.
5-Do 10 repetitions in one direction,then repeat 10 more in the opposite direction.
6-Do 1 or 2 sets in both directions. Always rest in between the sets.

Lets sculpt your thighs and buttocks.

Fitter and slimmer buttocks and thighs are a constant headache for most women. Get motivated and start now with these exercises which will target these important parts of your body.
Wall Pilates exercise.
Wall Sit.
1-Standing with your legs parallel and hip width apart. Keep your feet slightly turn out and your back against the wall. Maintain your heels slightly away from the wall.
2-You need to feel that your entire back is pressing the wall, pull your stomach in and keep your shoulders open.
3-Begin to bend your knees as you slide your back half way down, until your knees are at a ninety degree angle( sitting position ). Hold counting to 60 ( approx 1 minute ). Breathe normally.
4-Come back to the starting position.
5-Repeat 10 times. Do 3 sets.

Lets sculpt your thighs and buttocks !

Each of these Pilates exercises will help you tone these very important curves in your body. Remember to be consistent if you want to enjoy a flab free butt and thighs.
Exercise # 2
Scissors kicks
1-Lie on your side, you can rest your head on a rolled towel. Move your other arm in front of you with your palm down on the floor.
2-Both legs need to be together, in one straight line with your torso. You feet should be pointed.
3-Pull your stomach in, keep your shoulders and your hips square, and raise both legs off the floor.
4-Without shifting your hips, begin to kick back and forth as you breathe normally.
5-Kick 10 times, back and forth, and then rest your legs down.
6-Do 3 sets of 10 repetitions. Rest after each set.

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