Island Pilates by Rose

Where personal attention leads to positive results


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One tip that is sure to get you more from your Pilates workout

Instead of "ugh, I'm hot," say "Wow, I'm doing great!" You'll feel better and do more.

Instead of “ugh, I’m hot,” say “Wow, I’m doing great!” You’ll feel better and do more.

Regular exercise can do wonders for you. And it can also be difficult, sweaty and uncomfortable.

Yes, even Pilates!

You can add “hot” to that short list. A Pilates routine can be unbearably hot. Yes, welcome to the tropics.

A new study explores whether people can overcome the negative effects of being in a hot space, just by thinking about their workout differently.

And guess what, they can!

Here’s the scoop in a nutshell: Replace your negative thinking with positive thoughts.

Novel, eh?

You can read all about what kind of thoughts work right here.

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Regaining muscle mass after age 60 is more than nostalgia

muscle-mass

Remember muscle? Those fine-cut abs and deltoids, those broad shoulders and sprinter’s legs? Yeah, we had so much of it back in our Twenties and Thirties, then came the kids, the mortgage, the job …..

Losing muscle is normal but — and here’s the good news — regaining it is normal, too.

Yes, even when you are over 60, according to New York Times Well columnist Gretchen Reynolds.

“But the process of bulking up works differently in older people than in the young,” writes Reynolds in quoting University of Alabama exercise researcher Marcas Bamman.

His key to regaining muscle after 60 is “regular and progressive weight training” (aka resistance training).

You can read more about Bamman’s work in this Ask Well blog post by Reynolds.


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Would you exercise twice a week for a longer, healthier life?

pilatescollageThe key to a longer life may be as simple as lifting weights or regular resistance exercise (think Pilates!), according to a new analysis of older adults which showed twice-weekly strength training resulted in lower odds of dying. In fact, the odds of death for any reason was 46 percent lower in those who trained with resistance compared to those who did not.

Older adults who met twice-weekly strength training guidelines had lower odds of dying in a study by researchers at Penn State College of Medicine, Penn State Health Milton S. Hershey Medical Center and Columbia University. The study is the first to demonstrate the association in a large, nationally representative sample over an extended time period, particularly in an older population.

Many studies have previously found that older adults who are physically active have better quality of life and a lower risk of mortality. Regular exercise is associated with health benefits, including preventing early death, cardiovascular disease, diabetes and some cancers.

You can read more here at the Next Avenue website — and get motivated!


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TIME: Even a little bit of this goes a long way

exercise-cover-finalDo you know what single thing can improve brain function, shrink fat cells, make you happier and help you age slower?

Wait for it….

Exercise.

I know. Right? Shocking.

Time magazine’s cover story this week includes these among seven key benefits that scientists are saying can now be linked to even a minimum level of physical exercise every week. Says Time: “New research is revealing that even small amounts of physical activity trigger dozens of beneficial changes in the body.”

Just imagine what Pilates is doing for you!

But here’s the bad news: “Only 20% of Americans get the recommended 150 minutes of strength and cardiovascular physical activity per week, more than half of all baby boomers report doing no exercise whatsoever, and 80.2 million Americans over age 6 are entirely inactive.”

Congratulations if you are taking care of yourself by exercising!

Read a nice summary of the Time article here.


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For Chicago Cubs top pitcher, Pilates saved his career

Chicago Cubs pitcher Jake Arrieta works out on a Pilates reformer with trainer Jessica Mendoza. Arrieta has said Pilates turned his career around.

Chicago Cubs pitcher Jake Arrieta works out on a Pilates reformer. Arrieta has said Pilates turned his career around.

From Rose Alcantara:

One of the hottest pitchers in Major League Baseball today was nearly a wash-up after his disastrous 2013 season.

When Jake Arrieta was traded by Baltimore to the Chicago Cubs in July 2013 his ERA (earned run average) was a ghastly 7.23. Batters were pounding everything he threw at them.

Fast forward to last season and the current one.

According to Associated Press, “The Cubs have won Arrieta’s last 17 starts, tying a franchise record. He’ll face the Brewers on Wednesday night (April 27, 2016) trying improve on a 24-game stretch in which he’s 20-1 with an 0.86 ERA, 33 walks and 173 strikeouts.”

After the mid-season All-Star break last year, Arrieta won 12 games and lost one with a 0.75 ERA over 103 1/3 innings in 15 starts. He went on to receive the coveted Cy Young Award as outstanding pitcher of the year.

What changed for the 30-year-old pitcher from those Baltimore days? Continue reading


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Best foods to eat before and after your workout

eat-workoutFrom Rose Alcantara:

I love good food.

That probably is no shock to those who know me.

But I can’t always eat what I want, when I want. Especially if I am teaching Pilates classes. If you think it is hard exercising on a full stomach, try teaching all day that way!

But there are good foods to eat before working out (in moderation of course) — and foods that will maximize the benefits of your workout to eat when you are done.

Todd McCullough, founder of TMAC Fitness in California, offers some good suggestions for fueling up before a workout and replenishing afterward.  Read all about it right here.

McCullough’s philosophy on eating is kind of interesting, too: “If I can plant it, pick it or catch it, then I can eat it. If not, then I stay away.”

What do you think about that?

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10 ways in which Pilates leads to a happier, healthier life

Stretch those abs and shoulders!

Stretch those abs and shoulders!

Do you often get asked about Pilates and why you do it? Do you wish you could just reel off a list of amazing benefits that might persuade others to get off their sofas?

Well, here it is,  your Top 10 list of ways that Pilates leads to a happier and healthier life.

My favorite is No. 2: A flat belly. Most ab exercises focus on the superficial abdominals that won’t give you a flat stomach. Pilates targets the deep core, which leads to a flat tummy, a narrow waist, and—bonus!—a healthy spine.

It makes me think: A flat tummy equals a happy mummy!

Which reason do you like the best?