Congratulations, you have a beautiful baby and most likely a body that can prove it. A woman’s body goes through many changes during pregnancy. The uterus grows larger and causes your center of gravity to shift forward. This can make the muscles of the lower back, hip flexors and back of the neck tight. The extra weight of the breasts also leads to tight chest muscles, round shoulders and a tight neck. This leads to postural changes that often remain long after pregnancy. The altered posture leaves you vulnerable to an array of conditions, such as lower back and knee pain that were not present before conception.

Changes in blood volume and other hormonal changes during pregnancy, as well as sleep deprivation after, cause fatigue. It should be no surprise that you may be left with less stamina after delivery than before. And of course, the most visible change in the body is most often in the abdominal area.

What Now?
Despite these physiological changes that leave a woman’s body in a very different state after pregnancy than before, you can regain your pre-pregnancy figure. But you’ll want to approach your workouts safely.

The presence of relaxin, a hormone present in the woman’s body from the moment of conception until 6 weeks after she stops nursing, causes connective tissue such as ligaments to soften, and therefore joints within the body to become hyper-mobile and therefore less supportive. Muscle tone is oft en decreased during pregnancy leading to an overstretched abdominal wall (or even Diastasis Recti, a separation of the abdominal muscles) and weak pelvic floor muscles, as well as sagging butt ocks, weak inner thighs and flabby arms.

A Targeted Approach
The Pilates method, created by Joseph Pilates, is not only safe, but also one of the most effective ways of toning the abdominals, back, buttocks and pelvic floor while increasing stamina and bringing the body back to overall muscular and postural balance. Pilates works the body from the inside out working from the corset of the body, the transverse abdominus (TVA), outward. The TVA is the deepest abdominal muscle and the most central muscle of the body. It is often referred to as the “powerhouse.” Anatomically, once the TVA is strong, it can then support the rest of the body both below and above the waist. Along with the TVA are the internal and external obliques and finally the rectus abdominus. All of these muscles become stronger with the practice of Pilates. The focus of the method is on controlled and continual movement from the center, the body is always in active motion. Pilates works the body from head to toe in a safe and effective way increasing the body’s stretch and strength, creating a more balanced physique, greater ease of movement and an overall more functional life.

A Word of Caution
Truly the Pilates method is unique and effective, but not all Pilates classes are created equal. That being said, the most important thing to do when considering your workout is to find a qualified instructor who has both experience and training from a reputable organization. You want to find someone who has had training from the most basic mat level all the way through the advanced apparatus (equipment) training (look for certificates hanging on walls and ask questions). A complete certification most often requires the instructor to go through 250 to 600 hours of training time learning the essence of the work, how to teach, as well as how to modify for special cases or conditions. There are also different schools of Pilates from classical (the way Joseph Pilates, the originator of the method, taught) to a more contemporary approach. Try several and see what works for you.

While mat classes can be effective, also consider working on the apparatus. The equipment Pilates developed is fun to work on and strengthens as well as challenges the body. The best place to start is with a private session (a one-on-one with an instructor). Although these can be a bit pricy, the benefits are worth the price tag. Once you are familiar with how to access your powerhouse and familiar with the exercises you can opt for a less expensive and the camaraderie of a semi-private session where the instructor will work with two to four students at once.

Remember above all, that the method of Pilates requires patience and is a practice. Consistency is the key. Joseph Pilates’ motto was to always bring your body, mind and spirit with you to each session. Let your spirit (efforts) lead you. Remember to do your homework, find a certified instructor or studio that houses a reputable program that you feel comfortable with and then relax and enjoy the journey. It is well worth the effort. ■

Lesly Levy is senior teacher trainer for Power Pilates and director of Pilates at Apogee Pilates and Wellness with locations in White Plains, Bedford Hills and New York City.

Originally Published by Westchester Magazine westchesterfamily.com

By: Lesly Levy

By: Jay Apking 

It is a snowy Saturday morning in Cincinnati, Ohio and high-school student Brooke is doing a mat class at The Pilates Loft.  She has become somewhat of a regular thanks to her mother Mary Howard who has been a client at the Loft for several years now.  “I started doing Pilates and the first thought I had was, ‘why did I not know about this earlier in my life?!’” says the energetic Mary.  “The second thought I had was ‘I have to get Brooke over here right away.’  I just don’t want her to have the same health issues that I have and I know Pilates would probably prevent that.”  The health issues Mary is referring to are something to which most adults can relate; stiff back, poor posture, loss of flexibility, and every day aches and pains. 

Julie Toren, co-owner of The Pilates Loft adds, “It is the future.  People are starting to realize Pilates not only helps to correct injuries and normal problems caused by aging, but prevents them from ever occurring.  Smart parents like Mary are getting their children involved while they are young, in hopes of making their lives easier as they get older.” 

Eli is a nine year-old athlete in Knoxville, Tennessee.  He is on all-star baseball and basketball teams and wants to be a professional in either of these sports one day.  He realizes the Pilates he is doing may give him a big advantage, but that is not the only reason he does it.  “It’s fun,” says the talented young man.  “I like it because of all the different things I get to do.  Rolling and stretching and getting stronger…it’s like eating healthy food that tastes good, too.”  His mother, Leslie Andrews, agrees, “I am a believer in it.  If Eli likes it and it is good for him, how could I argue with that?  I am in my late 30’s and I have already regained so much of my younger flexibility by doing Pilates; flexibility I lost when I had Eli.  If he can keep his flexibility, I know it will help him be a better athlete and at least help him stay injury-free.” 

It goes much further than that for Jay Apking, owner of Olympus Pilates in Knoxville, TN, “I see a lot of physical benefits for the kids doing it, but for me it doesn’t compare to the mental and emotional benefits.”  Apking not only teaches Pilates, but has his own children’s theatre company as well.  “I have been teaching children in the arts for years.  Before I teach a class or have a rehearsal, I will warm the group up with Pilates.  It clears their heads, gets them in touch with their bodies and makes them more creative.”   

So, can Pilates actually make children smarter?  “Adults complain all the time about nagging pains or injuries,” adds Apking.  “That “pain” gets in the way of life.  It is a mental and physical distraction which keeps us from being our mental and physical best.  What if we can teach children to be more aware of their bodies and eliminate the normal adult pain and injuries as they get older?  It would allow them to be more active and more creative in whatever career they choose.  That sounds smarter to me.”     

This system is already providing benefits to children all over the country and around the world. 

13 year-old Valeria Lozano is taking classes with her friends in San Pedro, Mexico. “I decided to join because my friends told me how much fun it was,” says the lithe Valeria.  “I love it because it improved my dance technique and my posture.  I have seen clear changes since I joined in.” 

What do we do about Pilates for kids in America?  How do we get our children involved in a program which has been appropriately nicknamed “intelligent exercise?”  Maybe help is closer than you think. 

It is not necessarily true that Pilates will make your child smarter than you.  It may not even make your child taller or more fit than you are.  If it gives her or him the opportunity to live a longer and healthier life, especially in a time when exercise is hard to come by, wouldn’t you be wise to let them try it?  And if it makes your child stronger, more flexible and more physically and emotionally secure, the confidence which comes with “intelligent exercise” will last your child a lifetime.   

For more information on Pilates in your area or bringing Pilates to your child’s school system, please visit: www.pilatesmethodalliance.org 

Jay has been teaching Pilates since 1997.  He is currently co-owner of BodyMind Balance in Cincinnati, Oh and owner of Olympus Pilates in Knoxville, Tn where he resides. His background includes golf and theatre. He was a member of the golf team at the University of Tennessee, where he earned his undergraduate degree.

He is also the director of Great American Child, a company he founded, focusing on making children healthy, cultured and more well-rounded. 

Originally Posted March 2012 on Pilates-Pro.com

Full Name
Jennifer Cay Van Etten

Studio Name
Power Pilates

Level of Education
Power Pilates Teacher Trainer

Hometown 
Neversink, NY

Original Year Received Power Pilates Education
March 2001 

Why did you choose a career training program with Power Pilates as opposed to all the other fitness/Pilates methods on the market?
Power Pilates has a high reputation and it is only classical Pilates

What is your most inspiring moment in class?
. . . Are you kidding?! Once a week I have one! That’s why I drive 2 hours to come to work!

Tell us your favorite Pilates choreography! 
Twist and snake!

When I teach, I am best known for . . .
Holding the position and making the movement deeper and harder

I just can’t live without. . .
PILATES!

If I wasn’t a Pilates teacher, I would probably be . . .
. . . A dance teacher!

Jennifer Van Etten began her dance training at the Martha Graham School of Contemporary Dance, where she graduated from the trainee program. She performed in various student performances and was also the Children and Teen Program Coordinator/Instructor. She then moved on to study and perform with the Mary Anthony Dance Theatre. While performing with Mary Anthony, she was introduced to pilates. Shortly after, she joined the teacher training program at Power Pilates. Jennifer has been a teach with Power Pilates since January 2001.

Gyroscopic Dumbbells

Maybe the guy in your life is a techie. He has all the latest gadgets and always has to keep on top of the trends. Well, we’ve got just the thing. The Gyroscopic Dumbbell is used by astronauts to maintain hand, wrist, arm and shoulder strength while out in space. How cool is that? It uses torque resistance to generate almost 38 pounds of resistance from one tennis ball-sized gadget.

Massage Session

What better way to let go of stress or sooth the back pain after a day of golf than a calming massage. Not only will this give dad time to unwind, but massages can help increase circulation and stimulate healthy cell growth.

Pedometer/Heart Rate Monitor

This one is for those health conscious dads out there. A heart rate monitor will help pump-up their workout and remind them when they’ve reached their target exercise rate.  It’s like having a workout partner with you at all times.

Go Nuts

If your dad is a foodie, it may be a lot of fun to order a make your own basket of goodies he can take with him on the go. But this year, try making a basket filled with exotic and tasty gourmet nuts. Things like pistachios, almonds cashews and good-old peanuts are high in protein and a great source of healthy fats.

Ergonomic Design

Like all parents, dads work hard. Often, that means sitting behind a desk for long periods of time. So why not use that opportunity to make dad’s work life a little more comfortable. Getting dad the perfect chair, keyboard or mouse can have a major impact on his stress and comfort. The right chair can eliminate back pain and help improve posture while a comfortable mouse and keyboard will ensure the prevention of arthritis and carpal tunnel syndrome.

So there you have it – the perfect, healthy gift for every dad. Although it may not seem like a healthy gift can be exciting, it certainly says I love you and if we can do that, we’ve done well. Happy Father’s Day to all the APOGEE Dads out there!

Be Safe When Playing With Fire

Sure, fireworks are fun. Who doesn’t enjoy a literal bang for their buck? But, as it turns out, males are injured by fireworks more than twice as often as females during the peak sparkler season, so it’s important to remember a few important rules.

• Always have a water source ready and close to any home-firework displays. A hose is best, but a bucket of water can help extinguish a rogue bottle rocket if need be.
• If you’re not sure what it does – don’t set it off! Better to be safe than risk an injury to you or a bystander
• Remember that children should always be supervised and at a safe distance for both their hearing and other physical safety.
• Use fireworks only where permitted and within an open, clear area.

The grill is a must for any summer-time fun. But a lot can go wrong when dealing with open flame.

• If you’re using a gas grill, make sure all the valves, tanks and burners are working correctly before sparking that first igniting light.
• Undercooked meat like chicken or burgers can do a real number on your stomach. Try investing a meat thermometer and always know at what temperature bacteria is sure to be gone.
• Try grinding your own beef for hamburgers – doing so will allow you to control what goes in and how much fat is involved. Red meat isn’t always good, but if you know what you’re making, it can make a tasty burger.

Make sure to treat minor burns correctly. There are a lot of myths out there like using butter to sooth a burn. The oil in the butter will make the pain subside but will actually make the wound worse.

• Cool the burn with some cold water but don’t use ice.
• Keep the burn open and able to breath – putting a bandage on it will only make it last longer.
• Take a pain reliever and keep the burn away from any further heat.

Eat to Energize

It’s easy to fall into the beer broiled sausage trend of summer eating, but having a little discretion on the BBQ can give you lots of energy and keep your healthy lifestyle in balance.

• Grill your fresh summer veggies. Things like peppers, onions and zucchini are phenomenal when grilled the right way – try it yourself and see!
• Coat the grill in healthy oil like canola or olive oil. This will give things like corn a great flavor without the need for butter and will help prevent anything from sticking to the grates.
• Instead of cooling down with a few beers, try making a nice fruit smoothie. Frozen bananas, strawberries and blueberries can help make a great cocktail with a healthy twist.

Enjoy the Summer Weather

The most important part of a healthy lifestyle is to enjoy yourself.

• Experience new activated you never thought of before like hiking or kayaking
• Spend time outside enjoying the weather – a nice nap on a hammock can do wonders for stress
• If you don’t know how to swim, take lessons. Not only is it a fun pass-time but it’s a hell of a workout too!

So on Father’s day, let’s take time to remember the guys in our life and make sure they live a happy, healthy life. And guys, let us know how you like to enjoy your summer months with a comment below or on our Facebook and twitter page!

Exfoliate Daily

Before you go out and in the sun, it can be a good idea to rid of all the dry, dead cells sitting on the surface of your skin. Using a lightly abrasive scrub, towel or loofah will help remove this dried up layer and get you ready to shine. Exfoliating will also help stimulate your skin, encouraging new growth and overall health.

Use the Right Moisturizer

After you exfoliate, shower or shave, it’s always a good idea to moisturizing your skin. It’s important to find the brand that works for you. If it ends up clogging your pores, you’re going to have a harder time keeping your skin rash and complexion free once you hit the heat outside. Read the ingredients and experiment with different types to find the one you like the most.

Always Use Sun Block

Some people think they’re going to get a great tan by not applying any sunscreen – this approach will leave your skin dry, damaged and worse for wear. You should always apply at least SPF 15 before stepping outside for long periods of time. The trick is to find the right level of protection along with a formula that works best for you. Sunburn, heat rash and hives are definitely not summer fun.

Quick Tip for sunburn – try soaking a paper towel in green tea and applying to the burnt area. This will prevent any damage to the skin cells from taking place. As for cooling off the burn – aloe, aloe and more aloe.

Drink Plenty of Water

Your skin is the largest organ of the human body. And considering we’re made of almost 70% water, it’s a good idea to stay hydrated. Water will help keep your skin looking great and even help cool it down. If you think your skin is taking a beating, find a nice shady spot and kick back with a glass of water. A book and hammock are optional.

The most important thing is to stay safe and enjoy the summer weather while it lasts. Take care of your skin and you’ll be looking as great as you feel.

Relieve Mosquito Bites

It’s inevitable – if you’re going outside, you’re going to get stung. But don’t worry, next time your scratching away at that bite, try a little toothpaste or vinegar right on the bump. Within a few minutes, you’ll forget it’s there. Another option is to crush some aspirin and add a few drops of water – rub on the bite and done. You can stop scratching and get back to horseshoes.

Save a Soaked Cellphone

Oh no. You jumped in head first and forgot your phone was in your pocket. It happens. Try quickly dropping your soaked electronic device it in some uncooked rice. The rice will absorb all of the surrounding moisture and, hopefully, draw all the water away from the vital sections of your phone until completely dry. In some really severe cases where phones are all but lost to water, try spraying them down with some WD-40. WD-40 actually stands for Water Displacement Formula Number 40 – so it’s designed to repel water. It may buy you enough time to dry out the phone before it’s lost.

Repel Bugs Cheaply and Safely

Bug repellents can get costly and often contain some rather unwanted chemicals. So why not make your own bug repellents at home? Start off with some soy wax, melt it in a double boiler, add some citronella oil (found at most health food stores) and pour into an empty jar or old can with a wick. Now you have your own citronella candle, perfect for keeping off the bugs. Add some different scents and colored crayons to your mix for a more pleasant candle.

Don’t like the idea of candles, some plants will naturally protect against mosquito and other bugs. Flowers like citronella (for obvious reasons), catnip, rosemary, and marigolds all repel bugs. And, as it turns out, Mosquito hate soap. So next time you’re in the backyard, hang some dryer sheets on the deck or set up a bubble blowing machine. Independent research shows these can really cut down on the number of unwanted bug visitors.

Clean the Grill without Harsh Chemicals

It was a long winter. And we’re willing to guess that those grill grates prove that fact. Or maybe it’s just been a few years since they’ve had a good scrub. Well, not many of us have a pressure washer to blast that grit away and chemicals that close to food just seems like a bad idea. Don’t worry – there’s an easy fix. Use a halved onion face down on a heated grill to remove grit and grime without the use of harsh chemicals or expensive pressure washers. If onions bring tears to your eyes, you can also use a balled up piece of aluminum foil to get the stuck on grease right off.

So there are some of our tips for having a perfect summer. If you have any tips, let us know by sounding off in the comments below, on Facebook or through Twitter. Have a great summer!

Much of our creating and accessing a memory day-to-day is based upon pattern separation. Although we might eat oatmeal for breakfast or park in the same area each morning before work, we tend to recognize the smaller differences in each day. This helps separate and “file” our memories accordingly. You may have had oatmeal three days in a row, but maybe you had it with apples on Monday, yogurt yesterday and cinnamon today. These small, but significant, details help provide a distinct memory.

Age, as we all understand, has a tendency to dull the ability to make these distinctions causing our memories to blur together. That’s because of a degenerative process caused by aging to our dentate gyrus – the part of brain thought to be responsible for the formation of new memories.

But new research has shown that there may be a way to help stimulate this portion of our brain and help stimulate the creation of new brain cells. No, it’s not crossword puzzles or brain teasers –  it’s good, old fashioned exercise.

In a study conducted at the National Institute on Aging, researchers found that mice which regularly and voluntarily exercised using their play wheels showed an increased ability to separate closely spaced images on a screen – a test used monitor pattern recognition and memory in animals. When compared with their sedentary roommates, the mice that ran more frequently also showed more new neurons within their brain’s memory zone.

Although the extent to which exercise can help facilitate this reaction in humans is still unknown, it does lead to some promising theories. The bottom line – exercising can never hurt. So why not try it anyway? Get out and get active. The only problem is remembering where you left your keys.

It’s a perfect time to get outside and get active – fresh air and plenty to do in it. There’s running, biking, walking or even just sitting in the shade with a good book. It’s all great for your physical health and can help put your mind at ease.  But it’s also important to remain safe when dealing with those unexpected consequences of the summer heat.

A big, and often times overlooked, risk is eye damage. Strong UV rays in sunlight can damage your eyes and make for some painful beach memories. If you’re going to be out in the sun at all this summer, it’s a good idea to invest in some stylish shades. OK, they don’t have to be stylish, but sunglasses are always a good idea. The investment will pay for itself as eye protection is just as important throughout the winter with the sun refracting off the snow as it is in the summer while sitting on the beach.

It’s important to verify that your sun glasses are in fact 100% UV protective. If they’re not, they will actually help dilate your pupils which will allow more damaging UV rays to enter your eye. Most glasses will have a small information sticker letting you know that you’re good to go.

Another risk many tend to overlook is dehydration. Summer heat means Pina Coladas and pool parties. But as the temperature rises, so does your risk of dehydration.  Your body is about 60% water and that water is needed to help flush out toxins. It’s a safe bet that about 9 glasses of water are needed throughout a normal day so uping that to 12-15 when out in the heat is a good start. Of course the more vigorous your activity the more water is needed. Don’t be afraid to have some sugary drinks in there as well. Electrolytes are just as important to hydration when expending lots of energy out in the sun –  Of course, everything in moderation.

Additionally, if you’re attending that outdoor cocktail party, remember that alcohol can facilitate dehydration. Try having a glass of water in-between drinks to remain on track.

Another great part of summer is the vacation time. Many of us set off for a few days or maybe even a few weeks. But exhaustion is an often overlooked consequence of the summer heat. If you’re going on a long trip, try to keep the driving to reasonable distances. Driving accidents increase during the summer months due to the influx of drivers and increase in exhausting  while on the road. If you’re flying, give yourself some extra time to sit so you don’t have to run from terminal to terminal. These little breaks will give your body the time it needs to recover and make your vacation just that much less stressful.

It’s also important to know the signs of heat stroke while enjoying the summer sun. Keep an eye out for headache, fatigue, muscle cramps, rapid pules, confusion and the lack of sweating even in hot temperatures. Get to a cool place, relax and rehydrate if you think you are experiencing any of these signs.

So, as summer officially starts, let’s get out there and enjoy the weather while it lasts. Be safe and be happy!

Honestly, there’s no better spring activity quite like a nice meal at the park or out on the grass. Picnics are a great way to enjoy being outside and get active when the temperature is right. Staying local means you can ride your bike or go for a walk with all your food packed tight. So we thought we’d share a few of our favorite picnic recipes that are both easy to carry and easy to enjoy.

How about a nice starter? An easy and perfect picnic snack like snow peas can put a little crunch in any meal. To start, add some sliced almonds, a squeeze of lemon juice, a tablespoon of unsalted butter or olive oil and a few bits of diced shallots and you’ve got a great salad that doubles as a finger food.

Maybe you’ve brought some heart-healthy wine for a nice evening under the stars. We’ve got just the thing – Apple-Goat Cheese Bruschetta. Toast some sliced French bread and store it in a zip-top bag. Then in another bag combine 1 chopped red apple, ¼ crumbled goat cheese, some fresh pepper and a little oregano for a nice mix that will compliment any picnic wine. Dip  your bread or spoon it out onto each piece.

Now it’s time for the main course! Chicken is truly versatile and can accompany almost any starter. If you plan on grilling, why not marinade your chicken while on the way to your favorite picnic spot? If not, simply grill the chicken before leaving and you’ve got a great tasting main course that’s easy to carry and won’t spoil in the sun. Put your chicken strips in a bag with some orange and lime juice. Add a little bit of olive oil, some ground cumin, and a little fresh time for the perfect citrus marinade.

Now, everyone’s favorite part, it’s time for dessert. But have no fear, you can hit that sweet tooth without having to worry about what you’re eating. If you’ve got a grill you’re using, try making some fruit kabobs. Skewer your favorite fruits like peaches, pineapple, grapes and strawberries and toss them on the open flame. In a few minutes, the sugars on the outside will start to caramelize leaving some sweet and crunchy grill marks behind. You can sprinkle a little chocolate syrup on at this point as well – we won’t tell anyone.

If you don’t have a grill, just prepare you fruit salad ahead of time and bring a light Angel food cake or whipped topping for the perfect complement to your fruit.

If you’ve got some favorite recipes or fun ideas on how to keep your picnic fun and healthy, let us know! Join the conversation by posting a comment below or reach us on Facebook and Twitter.