Island Pilates by Rose

Where personal attention leads to positive results

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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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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?

Want more tips?

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When good things happen to positive people

Chelsea Roff gets the surprise of her life.

Chelsea Roff gets the surprise of her life.

Leading a positive life can be richly rewarding, for you and those around you. Chelsea Roff is a yoga teacher who owns a non-profit studio that specializes in helping people recovering from eating disorders.

Her own life has been filled with challenges and she has met them all with a most positive outlook. (This most inspirational video is a glimpse into how challenging her life was growing up.)

That positive outlook has not gone unnoticed by her coworkers, friends and other people she has touched through her life. Continue reading

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16 guided meditations for your every need

Meditation is part of the power trio -- with Pilates and yoga -- that can help you find health, fitness and inner peace. Here are 16 specific guided meditations from the Chopra Center.

Meditation is part of the power trio — with Pilates and yoga — that can help you find health, fitness and inner peace. Here are 16 specific guided meditations from the Chopra Center.

Just like Pilates, meditation can remove stress and replace it with a dose of inner peace. In fact, yoga, Pilates and meditation are three of the most valuable and complimentary practices you can embrace to promote health, fitness and inner peace.

Meditation balances our emotions, deals with physical and psychological distress, and promotes the peace of the present moment.

But it can be tough to meditate without a teacher or guide.

Enter guided meditations. Meditating on your own requires some effort, while guided meditations literally walk you through a meditation and help you find a calm and peaceful state—one step at a time.

Try one of these 16 guided meditations, provided by the Chopra Center. Each one focuses on a unique theme, including empowerment, third Chakra, global peace, unleashing creativity and letting go of the need to control.

Meditations here range from five minutes to one hour.


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What if product labels were extremely honest?

Click on this photo to see more examples of extreme honesty-in-labeling.

Click on this photo to see more examples of extreme honesty-in-labeling.

I saw this on Facebook and couldn’t stop laughing. Nutritionist Cadie Joy posted eight images of well-known products with labels that look like they were designed by Jim Carrey as the compulsively truth-telling lawyer in “Liar Liar.”

Check these out and let me know what you think! I’m sure thinking twice about processed foods!

See more images here.

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Ten ways in which drinking soda can destroy your health

drinking-soda-bonesSoda is among the five absolute worst foods and drinks you can consume.  Because even though fat has 250 percent more calories than sugar, the food that people get MOST of their calories from is sugar from corn, or high fructose corn syrup (HFCS).

According to USDA estimates, the per capita consumption of HFCS was about 40 pounds per year as of 2007, primarily in the form of soft drinks.  Tragically, high fructose corn syrup in the form of soda, is now the number one source of calories in the United States.

Food and beverage manufacturers began switching their sweeteners from sucrose (table sugar) to corn syrup in the 1970s when they discovered that HFCS was cheaper to make.

HFCS is only about 20 percent sweeter than table sugar, but it’s a switch that has drastically altered the American diet.

Read more here at, including a list of 10 ways soda can destroy your health!