DETOX FOR THE FESTIVE SEASON

Big fest meals: how to Detox in between your Festive Season? 

We Hear “DETOX” everywhere and it’s tempting, let’s eat like a pig, and then detox.  But should  Detox makes sense ? 
First of all let’s explain what Detox really means:  “process or period of time in which one abstains from or rids the body of toxic or unhealthy substances; detoxification”When you ask your doctor, he’s looking up and say “do you really think that body is un pure and can’t flush by it self ?” 

detox water

***So Detox Or Intox ?***

1- Detox is everyday

First it’s obvious that detox for one week or two to “toxify” the week after and double the excesses, has no sens. It might even be more dangerous for your health than no detox at all. The more you accumulate: fat and sugar, polluted air, chemicals and so on, the less you are active, you lack of sleep and have poor lifestyle habits, the more you metabolism is suffering. With time, to reverse damages is more and more difficult until it becomes impossible. It’s changing your DNA for good. 

For example if you sleep few hours for several months: you will damage your metabolism and brain (sleep is the best recovery process). And even if, after six months of poor sleep, you decide to reverse the damages and go for a big time sleep, it’s better than nothing, but will not be enough. The good way would be to: sleep well every night. The faster you balance excesses and poor lifestyle habits, the more efficient it is. The more you wait, the more dangerous it becomes.

 Detox is a little bit the same : it’s not a magic solution that vanishes all the excesses at once.


2- DETOX for Food: 

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Let’s take Christmas: most of us consume more alcohol, more food: fat, sweet and salted. You feel like you’re having an hard time to digest, and it’s a quite true. Your liver is working like crazy and produces a lot of bile to eliminate fat and sweet; plus it has to filter all the toxins that came from ethanol, heavy metals, pesticides, and all the other stuff we find into modern processed food; It is over loaded and suffocating organ.

***How to balance ?***

Ok, now we have been a bit alarming, let’s look at solutions and sustainable ways to balance those facts. 


1- Light your liver

Wait before your next meal.  Experts now agreed On the benefit of intermittent fasting on your metabolism; it’s a a real “miracle”. 

You just have to wait 10-16 hours in between two meals (especially after heavy ones) and your body will start detoxing by it self. Intermittent fasting is completely repairing impacts of big fat meals on your metabolism.

You’ll get through without a cling; It’s a natural and super powerful internal cleansing. This has been such a tremendous discovery, that Japanese Yoshinori Ohsumi won a Nobel prize for it. 

2-Choose Wisely 

During meal it self, chose lighter options, it’s either alcohol or desserts. Balance the duck liver with lots of salad and fiber. My self I like to have champagne, but i’ll pass on the dessert. I’ll  go for seafood and bread, but no mayonnaise and salad on the side. 
my meal example:

christmas meal

3- Move, and move again

We will never say it enough, and that’s my job: physical activity is changing everything in your daily life habits and overall health. 

Why? 

Sport is an amazing tool to regenerate and detoxify your body: 

  • it activates blood circulation. Blood circulation oxygenates liver and kidneys, responsable to get rid of toxins. 
  • Sweat; to sweat is eliminating heavy metals like plumb and mercure. 
  • Sport is activating lymphatic system, precious fluid that helps flush the toxins. 
  • Sport helps to dissolute fat cells, themselves responsible for toxins and accumulation. 

If you really don’t like sport: you can chose a “steam room” or sauna, it will help evacuate toxins. Be careful though, it will also eliminate minerals: think hydratation. 

What my Christmas routine looks like: 

  • 12/24:
    • 11 am: Swimming with fins; 45 mins of moderate cardio
    • 3pm :45 mins running (medium or fast pace). 
    • 3.45pm :30 mins strengthening with my Pilates Routine (pm me to ask your own program)
  • 12/24:
    • 8-11.30 pm Festive Diner meals 
  • 12/25 morning:
    • Intermittent fasting until lunch + dynamic walk 45 mins
    • 1-5 pm Festive lunch 
    • 6-7.30pm : dynamic walk 1H30. 
    • 9 pm: light veggie only diner. 


4-Detox with Food: 

Food it self is an amazing tool to detox and eliminate pollution, heavy metals and toxins. TCM has been known for ages to know which ingredient to chose. Since many of our toxins find themselves in the gastrointestinal tract, a good daily intake of fiber can help bind them up for elimination. Probiotics, live beneficial bacteria such as that found in yogurt, can also — day in and day out

— help to transform toxic compounds in the gut and prevent their absorption.

– Artichokes, charcoal, black radish and old root have huge detox effect. 

– Crucifers (kale, cabbages)-B Vitamin

 – Zinc, magnesium (can use pills) – Omega 3: fatty fishes, salmons and fish liver. 


Emphasize on Drinking ; tea, infusions, detox water (water with veggies / fruits) and coconut water are good options full of minerals and drainage functions. 

lemon water jeydancepilates


To conclude: 

In theory if we don’t toxify our bodies, we shouldn’t need detoxify it artificially. Our natural systems are efficient enough. 

In practice: it’s true that people :

  • over use medication,
  • don’t sleep enough,
  • slather chemicals on their skins
  • over-consume alcohol
  • don’t exercise (at all) enough
  • eat poor nutriments food so they need DETOX their bodies.

But DETOX is everyday, natural, and needs to be done RIGHT AFTER excesses and regularly.  *

bali pilates retreat


Best Regards, 

JEYDANCEPILATES

Ballet Teacher&Pilates Instructor

Visit my Website : www.jeydancepilates.com 

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How to combine Pilates with other training

How to combine Pilates with other training ? 

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If you do Pilates and add other forms of exercise into your weekly routine, you are cross training. There are some good reasons to do this. Here are a few:

  • Pilates exercises are oriented toward functional fitness, meaning that Pilates teaches you to move better, in general, thereby enhancing performance and reducing risk of injury in other activities.
  • Cross training that combines strength training with cardio is said to be the best way to get in good shape.
  • Cross training helps to add variety to a workout routine & develop balanced muscles.

Pilates with other training:

Strength and Flexibility in Cross Training

Cross training is really just combining exercise types. Pilates is the moderate strength training aspect of a cross training program.Pilates has so many more benefits, it’s hard to leave it at that but for today’s topic let’s look into that aspect:

Among Many Benefit Pilates huge benefit is to develop both: Strength and flexibility are of special interest for cross trainers.

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The Pilates Method is founded on core strength.

Pilates mat and equipment exercises strengthen not just the outer muscles of the center of the body but also the deep inner Stabilizer muscles of the pelvis, abdomen, and back: like muscles: pelvic floor, deepest layer of the abdominal, and back muscles. These kind of precision is hard to obtain in any other disciplines as many sport target a result, a goal and a performance, whereas Pilates is all about correct & precise movement.  

Core strength by supporting trunk muscles is giving a nice and sculpted posture.  The joints without any pressure are free to allow a natural flexibility of the limbs.

While gaining this precision and right musculature will lead you to get better performances in any others sports.

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Pilates is a full-body integration training. It develops amazingly: core strength.

However, if you are going to depend on Pilates exclusively for your strength training, you will probably want to add the resistance exercises done with large and small Pilates equipment. I like to use props in my group classes: magic circles, balloons. That will expand your options for developing strength in the limbs as well as the core.

Most of people love the long, lean-looking muscles that come from Pilates. Most of my clients are satisfied with the level of integrative, moderate strength training that Pilates provides.

Pilates resistance training is enough to give you:

  • -functional power
  • -help build bone
  • -burn more calories (because muscle is a calorie burner)

Continue reading

Pilates the power of Reformer

Pilates the power of reformer

Reformer Jey

jeydancepilates studio Reformer

There is probably no piece of equipment more famous than the Pilates reformer—and that is for good reason.

The reformer makes a dramatic impression when you first see one, and an even more dramatic results in your body when you use it.

Reformers classes are usually one of the main choices and most popular choice for Clients and Pilates practitioners.

Portable reformers are also popular as home exercise equipment. (See MOTR) and Reformer becomes a “must do” when looking for private class.

  • What makes the reformer so special?

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pilates Balanced Body

First, take a look at what is a reformer is and how to properly use it, then we will see tremendous benefits of it on your body.

The reformer was invented by Joseph Pilates. It is like a bed with a flat platform on it, called the carriage.

The carriage is attached to the reformer by a set of springs more or less resistant and heavy / light.

The carriage has two shoulder blocks that makes a stopper for shoulder, avoid sliding and help perform some exercises.

At the spring end of the reformer, there is an adjustable bar called a footbar.

On the Footbar you put the feet or hands. The reformer has straps with handles on them that are attached to the top end of the frame. They can be pulled in legs or arms, hands, elbows, to move the carriage as well and perform exercises.

Reformers parts are adjustable for differing body sizes and different levels of skill, different resistances to challenge or make the exercise easier.488626850_XS

How to Use

With endless possibilities of exercises, you can perform almost everything, any kind of muscles group, different range of motion, different levels and modifications on the reformer.

From classical exercises to creative and modified versions: catalogue is infinite.

Exercises motion goes from lying down, sitting, standing, pulling the straps, pushing the footbar, up on the ​footbar, up on the shoulder blocks, with some add-on equipment, upside down, sideways, and all kinds of variations.

In other words, the reformer can train many parts and dynamics of the body in many different ways with just one relatively sleek piece of equipment.

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Benefits of Reformer 

From: Overall strength, flexibility, coordination, and balance, benefits from Reformer are the same than benefits of Pilates.

From these benefits it leads to:

  • Better posture
  • Graceful and efficient movement
  • Body awareness
  • Pain relief (ease chronic pain)
  • Restore physical balances

The Reformer creates a unique and varied exercise environment; It is large enough to accommodate full-range motion, which is wonderful for increasing flexibility while building strength.

The action of the Machine itself: Pushing and pulling with legs or arms against the resistance, carriage, and body weight is helping strength building.

The exercises provide enough resistance and movement variety to help build strong bones. And there is a special feature—eccentric muscle contractions. This is when a muscle lengthens as it resists a force. The reformer’s set-up for eccentric contraction is one of the keys to achieving the long, strong muscles without bulk for which Pilates is known.

MAT PILATES VS REFORMER PILATES

So Mat or Equipment?

 This is one of the one of the most common question and sometimes it can be confusing for new comers.

Both Mat and Reformer workouts provide tremendous benefits, many Pilates newbies and regulars are often confused about which form is right for their current goals and abilities.

Both methods train you to initiate the movements from your body’s powerhouse (your core/centering) and accordingly will quickly translate into benefits across your day-to-day activities.

While you can perform the same series of exercises on the reformer that you can on the mat, the workouts are notably different.  1108_a2_inUse466x228_0780

Mat classes uses the body weight for exercises, while the Reformer adds resistance to the Pilates exercises via the use of the springs of the machine.

Due to the resistance and straps, moving carriage Reformer’s exercises variety available is greatly increased compared to Mat.

The level of Reformer I would say can reach from basic to highly advanced movements in virtually any position on the reformer.

The Reformer can also provide a more challenging strength and endurance due to resistance than mat classes, leading to visible results sooner.

Basically, you can do more exercises on a reformer compared to a mat and it gives you the option of performing exercises in more different body positions, from your back, side, stomach, being seated and also on your feet or knees.

Note also that pricing is different: Reformer’s classes are more pricey than Mat classes- due to the highest cost of the machine it self for studios. 

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So which one?

From my point of view: It depends on your need, goals and profiles. Don’t worry too much: both are complex systems, with very high end workouts. Both activate core’s muscles, body’s awareness and will help you get stronger, leaner and more conscious of your movements the right way.

MAT: for me Mat’s class IS great option for beginners because of its emphasis on learning how to control your muscles during exercises and focus on your body and breathing with no interference of the machine. Mat is only using your body weight and that makes a whole challenge. Plus it’s super easy you don’t need anything but yourself and mat. Can practice anywhere, everywhere.
But don’t be fooled, Advanced Mat classes are the hardest because you’re using your body all the time, the reformer isn’t there assisting or supporting you. 

REFORMER; I like to use Reformer with Men, injured people, rehab and pre/postnatal women. Reformer resistance, straps and movement is helping assisting the workout and can help client’s feel their muscles easier and faster.spine reformer

It’s very good for rehab as it’s very good to target on specific muscle area and also to work on physical unbalances.

Reformer frame allows the client to exercise in a horizontal plane of motion and not be vertically loaded and weight bearing through their legs.

For example, if a client had knee surgery/ injury, this horizontal plane enables you to strengthen the muscles of the leg through a larger range of motion using a lighter resistance than their own body weight, speeding up their recovery through controlled movement.

Another example is someone with scoliosis, they may find it difficult to do Mat Pilates, but with the Reformer they are able to increase their range of motion safely and effectively. Correct their postures faster and develop muscle’s strength on their weaker side with more precise workout.

For the same reasons I find it amazing on Prenatal workouts as most pregnant women suffer from deep unbalances and back pain but can’t lay down the whole class.pilates-reformer-prenatal-2000x1600 With reformer we can play in other planes such as kneeling, sideways, up on your feet, and much more.

WHAT CLIENTS SAY

 Marylin, 34 yo, former Athlete, beginner practitioner

“I found Reformer easier that it targets faster my muscles and I can control my movement better with the help and assistance of the machine. Mat is nice too but really difficult and hard to control your body at the first place”

Marie 28 yo, Young Mom, practicing Pilates postnatal,

“For me Reformer helps work deeply and target more precisely some group of muscles; Thanks to the moving carriage It challenges gravity and balance and help me work on my weaker side and muscles’ unbalance. I feel every inch of body’s muscle; With resistance you can choose heavy / lighter and that push you through your limits and beyond;When I stretch with Reformer I can go deeper in my stretches and reach a bigger range of motion. I love the Reformer, definitively my favorite!”

Arnaud, 41 yo, Reformer and Yoga practitioner

“Reformer allows me to focus more on my breathing, the machine helps me structure my practice. As a beginner it gives me a strong guidance and the ability to work deeply and effectively, with no risk of injuries. I like the emphasize on my upper body: arms and back exercises are really interesting and shaped me fast. Fully recommend to do Reformer ”

Private Class 1-1 @Jey’s Studio (Xinhua road, Changning district, 
Shanghai) 
First trial 350 rmb- 

More infos & Booking
Wechat Jeydancepilates
Phone 18302148381
Email: jeydancepilates@yahoo.com
Website : www.jeydancepilates.com

Prenatal Pilates : the Super method for pregnancy

Prenatal Pilates : the Super method for pregnancy

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Prenatal pilates can make a whole difference in the way expectant mom live their motherhood, pregnancy, labor and delivery. From its extraordinary adaptability & amazing results Pilates is a method that suits pregnancy perfectly. 

I started my journey in pregnancy world as postnatal Pilates specialist and  pelvic floor Pilates sessions in Midwifery center. 

Through my experience, the more I worked on the “after” the more I discovered that  starting Pilates before was making a whole difference & avoid many post-partum issues. 

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Jeydancepilates reformer prenatal pilates

 

What is pilates ?

Pilates is an increasingly effective form of exercise for people of all ages and fitness levels. It is a low impact, versatile, and super option for people wanting to improve their strength, posture, balance, flexibility and muscle tone. 

Pilates exercises focus on strengthening the lower abdominal muscles and pelvic floor, providing a ‘stable core’ that supports the back and allows efficient movement. Exercise programs can be extensively modified to focus on different body parts and accommodate individual needs.

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swiss ball props prenatal pilates

How does pregnancy affect the abdominal muscles, back and pelvic floor?

During pregnancy, the abdominal (tummy) muscles are stretched to make room for the growing baby. This may weaken the muscles, particularly the deep abdominal muscles. Deep abdominal muscles are responsible for providing support to the back (working like a corset). Lack of support makes the back vulnerable to injury. This is made worse by the hormone relaxin, which is released in pregnant women to soften the ligaments and allow the pelvis to stretch during delivery. Many pregnant women experience back pain.

The pelvic floor muscles are responsible for controlling the bladder and bowel. They are weakened as they stretch and hold the weight of the growing baby.

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Weak pelvic floor muscles can result in difficulty controlling the bladder or bowel (incontinence) and can impact on sexual function.

Is Pilates useful in pregnancy?

Pilates is an ideal exercise during pregnancy as it is designed to strengthen the deep abdominal and pelvic floor muscles.  These exercises can be performed in positions that are suitable for women at all stages of pregnancy, such as on hands and knees, on the side an using props and equipment. 

With the particular focus on deep muscles such as pf (pelvic floor) and transverse, as well as body’s awareness and breathing: it makes the pregnancy comfort rises up & body’s pain and discomfort ease. 

Particular breathing of Pilates which can be used either to engage subtle & deep muscles or discover relaxation and calm are essential tool for both labor & delivery. 

Such exercises  take the stress off the back and pelvic floor, and help position the baby for delivery. 

Is Pilates safe during pregnancy ? 

To exercise safely in pregnancy, you should be able to perform an effective pelvic floor and deep abdominal contraction. Very basic Pilates exercises are designed to achieve this.  This is why you need to be assessed by a Pilates instructor or physiotherapist before continuing with exercises. That’s also why i value & encourage 1-1 when no previous Pilates experience, as it leaves no room for mistakes and wrong postures. 

At jeydancepilates for Belle Maternity program we build the right protocol for your pregnancy. Doing 1-1 sessions by certified instructor with specific knowledge and do&don’t for pregnancy we ensure the safety of all clients. 

In my classes we work on reformer, chairs, and mat. I work hand on hand with physiotherapist and chiropractors to adjust and adapt to body’s changes, as well as medical referrals and midwives expertise for baby’s growth and safety.

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Main benefits Of Prenatal Pilates

  •  keep your body strong & flexible 
  • – protect your pelvic floor (during & after pregnancy ) 
  • – safe : know do & don’t exercises 
  • – adapt to body changes 
  • – breath control  : for labor & delivery
  • calm, stretch, relax : embrace your pregnancy with mindful method
  • – speed up recovery postpartum 

Info& inquiry 

-1-1 50 mins session 

_Jey’s private studio- Shanghai, China

Pilates retreat in Koh Samui 11-17 November 2018

Pilates retreat in Koh Samui

Discover the benefits of Daily Pilates practice and feel toned up and energized from inside out. 

Combining the power of Pilates method: core strength, alignement, posture assessment, muscles strength with magical environment : Koh Samui island surrounded by jungle, wild nature, white sand beaches and crystal water to find an holistic well-being.

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Pilates is a whole-body method that will develop your core strength, flexibility, posture and musculature in a safe yet very deep way.

Under the qualified and attentive guidance of Jey, pioneer of Wellbeing in Shanghai, former ballerina and Pilates instructor, you will be leading through Pilates classical method and her twist inspired by Ballet background including high end quality, safe movements adapted to any pathologies and issues, strong and precise workouts.

Acknowledging the importance of a tailor-made Pilates programme, you will also receive postural analysis, private classes to assess and modify exercises according to your needs. 

Combined with outdoor activities, stretching and organic food, the technique will help you to reach your physical potential and push your limits , inspire you to do more than you thought you were capable of. 

Push your practice to the next level 

Accommodation

Located 5 mins away from the white sand beaches, crystal water and surrounded by Jungles, the villas are the perfect place to find inner peace and restore. 

Each villas is 200 sqm with private bedroom and private bathroom, fully furnished with high end equipment (coffee machines, cold press juices, multi devices) surrounded by tropical garden, huge swimming pool and Jacuzzi.

The domain is an Eco-friendly place, with self-filtered water, self -energy solar panel. All bathroom products are 100% Organic and biodegradable: shampoo, conditioner and body wash.

Included

  • 6 nights, 7 days
  • Organic Breakfast and 5 diners (1 night free to explore locals restaurants
  • Two daily Pilates practice with Jeydancepilates
    • Morning energy practice
    • Night calm stretch & ease
  • 1 to 1 assessment time with instructor
  • Surf, snorkelling, or a guided nature walk (see optional program)
  • transportations from/to Samui airport
  • Wonderful memories, restored body, new friends, holistic experience

Optional activities:

  • Diving day
  • Boat trip
  • Outdoor activity: surf, dive, snorkelling, sight seeing
  • Lunch, snacks and alcohol

Not included:

  • Flights
  • Travel insurance

Cost

1600 USD / Single private bedroom / private bathroom

***prices are / person

+ 1 guest: bring your loved one, friend: +500 USD (not doing the retreat)

Shared room: two persons doing the retreat: 1250 USD / person

 

CONTACT & BOOKING 

Geraldine.chemla@gmail.com

WeChat= jeydancepilates

Tel: CH +86 18302148381

        FR +33 623549282

 

The importance of taking some time Off

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time off  -jeydancepilates- 

Holidays and summer are around the corner, and you already trying to figure it out: how to continue my routine? Keep my efforts all together and keep on progressing?

One week with no sport and you already freaking out thinking about it;

In this article I will let you know how to compensate 1-2 weeks without sport and which benefits (yes, yes) you can even get from it.  

First question is: How often do you practice?

To understand benefits, you can get from one-two weeks off: you first have to know where you stand. I explain:

-are you a regular practitioner?

-or occasionally workout If you a regular, meaning you train at least 2/ week during the whole year, even more if you’re an athlete: it’s brings benefits to stop your routine 1 to 2 weeks off /year.

The off-season is a necessary part of the training cycle.

While there’s nothing inherently wrong with specializing in one sport year-round, it does present a problem when there is no time taken to let the body properly recover.

If you an occasional, you do less than 2 hours / week and you are not strictly regular, then it’s different: it might cause more negatives than positive to stop your sport. It can break down the fragile habits and make you get back to sedentary lifestyle.

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 When you stop your routine: how to compensate?

Now big question is: you are taking some time off, ok, for 1-2 weeks, sometimes more: no regular sport : how to compensate?

  • Eat less

It might not be the advice you want to read. But big truth is: you are less active, you need less fuel: logic.

You need to reduce your amount of food and choose lighter options;

I see a lot of my athletes’ friends’ gaining weight when they stop training, because they keep on eating the same amount of food, sometimes more. It can lead them to sometimes 4kgs a week.

To enjoy your rest without alerting the scale: you’ll have to reduce your carbs intakes, sugar intakes and eat smaller portions;

Choose raw veggies, fruits full of water like watermelon (awesome in summer) and nuts : they will be your best friends.

  • Drink a lot of water

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 Water plays a role in both muscle repair and growth.

Our body is made primarily of water, and water helps carry nutrients, electrolytes and virtually every other substance in your body to your muscles and organs. In fact, most experts affirm that a lot of disease, injuries and infections could be avoided by drinking sufficient water the whole year.

If you exercise regularly during the year your heart rate increased so your muscles can get a quick supply of blood and oxygen. But if you don’t drink enough water, this process becomes less efficient. The result can be muscle pain, spasms, cramps and slowed muscle growth. And of course fatigue.

While you taking some time off you want to get rid of all the toxins accumulated and help your metabolism to regenerate. Water will help with that.

  • Get plenty of rest

 As your’ on holidays all the point is to rest and enjoy with your loved ones right?

And if I tell you, (to make you feel even more guilt-free) that resting is playing a huge role in fitness results & muscles gain: then it’s even better right?When we regularly exercise: some of the fatigue stays with us, gradually accumulating during long periods of intense training dedicated to our favorite sport.

Even as we get fitter and fitter, the mechanisms of recovery and adaptation begin faltering, putting us at risk for chronic exhaustion, difficulty sleeping and loss of motivation, evidenced in part by declining testosterone levels and increases in creatinine kinase and urea.

  • Plenty of sleep

 How many times you heard that sentence huh?

As you taking some days off from your usual routine, it’s the right moment to allow you intense nights’ sleep. And those naps during daytime, along by the pool: why not?

Researches has shown that poor sleep is a major risk for heart disease and overweight;

Sleeping 8 hours a night is an amazing tool for:

-recuperation

-weight loss

-muscle’s gain

-sport performances

Athletes know that and most professional trainers ask for 10 hours sleep to their athletes.

A study from Stanford university women’s tennis team for five weeks as they attempted to get 10 hours of sleep each night. Those who increased their sleep time ran faster sprints and hit more accurate tennis shots than while getting their usual amount of sleep.

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Sleep can, in fact, be one of the best workouts you give your body, enabling it to rest and recover enough to hit the gym with more vigor the next day.

  • Move

Taking a long break doesn’t mean getting overly friendly with the couch and laying down all day long.

You don’t want to fall completely out of shape, and you certainly don’t want to add kgs that will be hard to shed later.

It’s time to diversify: Instead of your usual routine: take it easy an try new things.

Look for activities that either build up some attribute useful in your main sport or keep you moving but with a different mental focus.

For example if you’re a cyclist or runner: choose low impact activity and it might be the right time to try some yoga and stretch those legs!

And if you play basketball or tennis, dabble in mountain biking to keep the heart and lungs working, while giving the joints a break. 

If you spend a lot of time in the gym normally/ you can just enjoy some outside walks or go swimming each morning, your body deserves a rest and taking a Summer holiday is the perfect excuse.

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I like to take 10 days completely off from my routine, and I feel that’s what my body needs after 10 months of intense training and teaching; During those 10 days I just take walks, slow swimming in the sea and that’s it : stretching, reading, enjoying  sun tanning sessions.

 


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Enjoy your holidays

Get plenty of rest, love, friends, sun, fresh air

Love jeydancepilates

What about your Bones ? Pilates for osteoporosis

Modifying Pilates for Clients With Osteoporosis

 

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jeydancepilates abdominal

Find out who is at risk for fracture and which exercises they should avoid

Osteoporosis is globally epidemic in Europe and in USA : more and more people, younger and younger are concerned. 

Why does this concern the fitness professional?

One in every 2 women and 1 in every 4 men aged 50 or older will suffer an osteoporosis-related hip, spine or wrist fracture during their lives

 Among women over 50, 1 in every 2 who walk into your exercise classes has low bone density and is at risk for fracture.

In France : 3 millions of women are touched by osteoporosis and 130 000 fractures caused it. 

Research has shown that given the fragility of the osteoporotic vertebrae, most fractures are caused by the stresses of everyday life (Cummings & Melton 2002; Keller 2003).

As the disease progresses, bones can become so vulnerable that fractures can occur spontaneously or through such mild trauma as opening a stuck window, lifting a light object from the floor with a rounded thoracic spine or even just coughing or sneezing.

The problem is so widespread that a report called: Bone Health and Osteoporosis—A Report of the Surgeon General (U.S. Department of Health and Human Services [HHS] 2004)  has been published.

It treated on how to improve bone health and reduce the risk of illness and injury. The document also raises the profile of a disease that too often has been overlooked.

 

What Is Osteoporosis?

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Osteoporosis is the gradual and silent loss of bone and not a normal aging process. It is defined as a systemic skeletal disease characterized by low bone mass and deterioration of bone tissue, with a consequent increase in bone fragility and susceptibility to fracture (NOF 2005). Osteopenia is mildly reduced bone mass—a loss of approximately 10%– 20%indicating the onset of osteoporosis.

Clients who have their bone mineral density (BMD) tested receive a T-score, which tells them how their BMD compares with that of a young adult (25–30 years old). A standard deviation (SD) of -1 to -2.5 below the mean indicates osteopenia. An SD of more than -2.5 indicates osteoporosis. For every 1-point SD drop below the mean, fracture risk doubles.

The World Health Organization did not recognize osteoporosis as a disease until 1994. Since it is not only a newly recognized illness but also a “silent” one (bone loss stays hidden until we see its effects through changes such as height loss or kyphosis [dowager’s hump]), our lack of awareness is one of its biggest allies.

This lack exists even in the medical world: Studies have found that doctors and physician too commonly fail to diagnose and treat osteoporosis, even in elderly patients who have suffered a fracture .

Persons with osteoporosis usually discover bone loss insidiously or later at their on cost: often they find out  that their pants, clothes  are too long; People around notice that they are shrinking in height, they’re developing a dowager’s hump or their arms look longer. Other persons complain of waistline pain (caused when the ribs sit on the iliac crests), mid-back pain or neck pain. Hip pain is not common with osteoporosis and is present only after a fracture.

A Question of Lifestyle

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In my practice as  a Pilates instructor, I am finding that clients and even Pilates teachers are discovering they have osteoporosis at younger and younger ages.

Now I’m frequently seeing osteoporotic clients in Pilates studios, and health clubs where I teach Pilates mat classes. What are we doing wrong?

Evidence suggests that lifestyle is a major culprit. Studies have found that Americans & European are not engaged in enough physical activity, do not take in enough nutrients to support good bone health

Researchers working on the China-Oxford-Cornell Project studied rural Chinese farm families for incidence of osteoporosis, heart disease and cancer and found that even with low calcium intake the incidence of these diseases was extremely low (Hu et al. 1994; Campbell 2005).

In contrast, the researchers found a positive link between urbanized cultures and these diseases, which Campbell has even called “diseases of affluence” (Campbell 2005).

In modern societies : we base our habits of daily living on convenience and time management. We have computers for shopping: TVs to entertain us; and microwaves, washing machines, elevators, escalators, cars and high-tech devices to “save time” and to make our lives more “efficient”. M

More efficiency means we are increasingly sedentary, and sedentary living is bad for our bones. We walk less, we bear less weight, and we do less physical labor.

In short, our high-tech assistant labor-saving lifestyle is destroying our bones. 

Who is at risk ? 

Instead of what we think osteoporosis is largely spread out among populations. We estimate that 30% of women at 50 years old, and 50% of women above 5Os have osteoporosis. 

Women are more subject to osteoporosis than men: 

Factors that help increase osteoporosis

  • Hormones (lack of oestrogen during menopause or before)
  • Some medications like pain killers, corticoïdes and hormones. 
  • High intake of alcohol and caffeine 
  • Big smokers
  • Lack physical activity
  • Lack of calcium and D Vitamin Intake 

The Solutions: Two types of bones:

Two cell types are at work in our bones: osteoblasts (bone “builders”) and osteoclasts (bone “cleaners”).

In the healthy skeleton these two cell types are continuously working together, with osteoclasts breaking down old bone and osteoblasts replacing it with new bone. In someone with osteoporosis, however, the osteoclasts continue to break down old bone, while the osteoblasts get lazy. Bone breaks down more quickly than it is renewed, and over time, bone mass and density decrease.

While modern medicine offers significant benefits for those at risk for osteoporosis, studies with no doubt suggest that individuals can do a great deal to promote their own bone health.

For example: Engaging in regular weight-bearing exercise, following a bone-healthy diet and avoiding pattern such as smoking and drinking excessive amounts of alcohol can all contribute to strong & healthy bones.

The Role of Pilates

The importance of weight-bearing exercise that loads and strengthens bone cannot be underestimated.

In fact, research has shown that physical exercise alone can decrease the progression of bone loss.

One program that is often suggested for building strength is Pilates.

For most people, this is a great idea. Careful!

Despite the media hype: is Pilates safe for clients whose bones are compromised?

To teach safe and effective osteoporosis Pilates exercises, all Pilates instructors should be educated about osteoporosis and know the precautions that apply to clients at risk for fracture.

What instructors must know—if they are to help rather than harm these clients—is who is at risk and which moves are contraindicated. Without such knowledge, their clients may end up breaking a bone even as they’re exercising to build bone strength.

Let’s say a client in her early 50s says she has had a BMD (bone density) test and was diagnosed with osteopenia, or slightly low BMD.

Do the same contraindications apply to her as would apply to a client with osteoporosis?

The thoracic spine is the area of the spine at greatest risk of fracture. That’s because the vertebral bodies get smaller as you move up the vertebral column and also because the thoracic vertebral bodies’ orientation toward flexion loads the spine anteriorly. However, dual-energy x-ray absorptiometry (DEXA)—commonly used to test bone density—does not view the thoracic spine because it is surrounded by ribs and the sternum, which would skew the results of the BMD report. DEXA views the lumbar spine.

Statistically, we know that bone density decreases from the cervical to the lumbar spine. However, bone size and ability to distribute force load decrease from the lumbar to the cervical spine.

So if someone has osteopenia of the lumbar spine, an exercise specialist should assume that the person may have osteoporosis of the thoracic spine.

What’s more, until the results of the client’s next bone density test are known, the instructor doesn’t know if bone loss is progressing as he or she is working with the client. Therefore, all exercise specialists should use the same precautions for clients with osteopenia as for those with osteoporosis.

Forward flexion causes excessive compression force on the anterior (or front) surface of the vertebral bodies, where most of the trabecular bone is located. 

Compression forces on the vertebrae are also excessive during side-bending of the thoracic and upper-lumbar spine. Forward flexion, side-bending and particularly forward flexion combined with rotation are therefore contraindicated for clients with osteoporosis—and hence for clients with osteopenia.

Spinal extension is a different story. These areas do get compressed as the spine moves into extension, but the movement is much less risky than flexion because of the strength of cortical bone. One research study showed that people with stronger back extensor muscles had higher bone density in their spines.

Testing with Pilates

When clients with low bone density or newly healed fractures are ready to start a strengthening program, modified Pilates is an option. But safety must be paramount. 

1. Make Sure Clients Have Obtained a Physician’s Clearance to Do Pilates. Anyone who has osteoporosis or is at high risk for it must have clearance before beginning a Pilates program.

2. Use Safe Evaluation Techniques. Do not test the spine’s mobility!

The following tests are safe to use:

  • Functional Reach Test: Assess how far the client can reach forward without excessive rounding of the thoracic spine.
  • Supine to Sit, using “log rolling” method.
  • Sit to Stand, without using hands and with knees apart.
  • Hip Hinge: Check to see if the client can flex at the hip joint without rounding the low back.
  • Abdominal Strength Test—Leg Lowering: The head is on the floor, or if the client is kyphotic, on a small pillow. The lumbar spine should be flat. Have the client perform single-leg lowering first, and then double-leg lowering if this is possible with a flat back.
  • Balance Test Stand: Instructor must closely keep an eye at the client. Test a 10-second stance on one leg, or single-leg heel-raises 10x (tiptoes) 

Teach Proper Breathing. Teach costal breathing, in which the ribs expand laterally (bucket-handle-style, encouraging breathing into the lower back) and the transversus abdominis muscles are contracted to prevent abdominal expansion or bulging. Placing a strap around the lower ribs at or near the level of the xyphoid process will give clients feedback. They should be able to expand 11⁄2–2 inches. Teach them to avoid lifting the chest wall or flaring the ribs.

When All of the Above Are Mastered, you can start the Bone-Building Program. 

Example :

  • Focus on the abdominals but without using “crunches,” which place the spine at risk for fracture
  • Improve thoracic spine extension, reduce or prevent thoracic kyphosis. Foam roller can be a good tool for osteoporosis clients. 
  • Weight loads: planks, walking, jumping, are good low bone density exercises.

1st of all: get your self diagnosed :

Not only  women over 50 have osteoporosis, and we tend to have more and more people with osteopenia at our modern age, best is to know your condition, then we can work on it. 

Sleep like a baby – 5 tips

Sleep like a baby – 5 tips

Funny-Baby-Sleep-Pictures-HD-Wallpaper.jpgSpring is here, time changed (in France), weather changed, everything comes to open again.

In between it requires your body a lot of adaptation and sometimes « season changes’ time » can be disturbing for internal functions. At this time of the year or in general you may experience some trouble in your sleep.

Researches shown that most of half of the people in modern cities are deprived from good sleep and don’t sleep enough. Shanghai is not the best city regarding sleep, and we all know how it can be struggling having your 8 hours sleep while lifestyle can be extremely busy, stressful and dense.

Here are 5 easy tips to improve your quality sleep (tested on my self)

All these advices are adaptable for mummies or especially mom to be who can experience big trouble to sleep last few weeks before delivery

1-Time sleep routine:

Very often, sleep is the first thing busy people compromise, so simply making time to sleep will help protect our health and well-being. To achieve this, you can create and commit to a schedule. 

For exemple 11 or 11.30 (the latest) Researches shown that before 10 pm is the best, but it’s not doable every day I admit. But Once per week: try to make a full recovery night: sleep time at 10/ 10.30 pm

2- Use Melatonin.

Some will not agree, but I did back and forth to France in five days, and had no jet lag feeling or sleep issues thanks to melatonin. I Will not recommend to use on a long term period, but for short terms sleep issues and some nights where you know (mind overthinking) you will not sleep well: go for it. Melatonin is a hormone that helps regulate sleep and is primarily made in the pineal gland in the center of the brain;

It’s 100% natural, and safe under 3mg for pregnant women.

(ask sproutslifestyle to purchase some)

3- Calm the mind

Use breathing (calm baby breathing) and meditation to ease your mind before sleeping; It’s often the time where we start to think, and think, and over think and then leads to insomnia; Instead: use deep breathing method (see deep breathing pattern with Pilates or Yoga). I found out some applications are really useful with guided mediations.

For French speakers: petit bamboo offers some nice range of free meditations, and guided ones. Body scan meditations are the best to easily fall asleep.

English speakers: Calm App is good option too.

4- Avoid upsetting talks at night

One of my wise and very close friend gave me precious advice : Do not start upsetting conversations after 6 pm. It will create stress, it starts messing up with your brain, thoughts and emotions and will ruin your night.

So no ‘financial conversations’ with your siblings over the phone, no deep controversial subjects, no arguing or even possible fights” matters with your husband, boyfriend, etcera. Leave it for the morning.  Hardest to apply, but honestly one of the most effective advice too (so simple right?)

5- Get tired

Finally most obvious one but not so easy: get yourself tired. Do exercises, move, feel tired from good fatigue at night.

Physical exercises are the best way to spend a good night sleep; from walking (for our pregnant ladies) to running, exercises with Pilates or even enjoy good sex with lover indoor bedroom: they all work, they will make your tired!

The secret is exercise will increase pleasure hormone the endorphin and dopamine, it decreases the cortisol: it helps you relax and unwind physically and mentally.

Remember lack of sleep is responsible for poor health: depressive mood, lack of interests, chronic fatigue and affects most of your abilities during day time. So get get this good night sleep you deserve now!

 

Pilates exercises to help with sciatica

What is sciatica and what causes it? Are there sciatica exercises that will help relieve the pain?  

Dr. Brent Anderson has dedicated a lot of researches to that question. He is a physical therapist, Orthopedic Certified Specialist, and the founder of Polestar Pilates method, one of the leaders in Pilates instructor training focusing on rehabilitation. 

So in this article we will see what’s sciatica, and the role of Pilates exercise can play in relieving the pain.

1- DEFINITION 

The sciatic nerve is one of the largest nerves in ​the body. It provides the majority of the motor and sensory activity for the lower extremities. It is made up of a nerve plexus originating from L1 to S1 and passes from inside the pelvis to outside the pelvis through the sciatic notch – a little hollowing in the pelvis. The sciatic nerve then typically goes under the piriformis muscle, runs down the back of the leg behind the knee and splits, going inside and outside the calf and along the top and bottom of the foot.

sciatica23117022_m2- Causes of the pain

Anything that puts pressure on the sciatic nerve or its root can create the irritation we refer to as sciatica.

This can happen from a vertebral disc putting pressure on the nerve root, or you could have some problem in the sciatic notch – an accident or fall on your buttocks that caused a trauma to the nerve passing through the sciatic notch.

The injury could cause swelling and that could cause sciatic pain. An overactive piriformis muscle  pressuring sciatic nerve is also a common reason for sciatic irritation.

Another common cause of sciatic pain is neural tension (NT) (tension of the nerve).

NT is thought to be caused by restriction on the sheath (biological term for girdle) that surrounds the nerve. The nerve should glide smoothly through the sheath like a bicycle brake cable gliding through its casing. But sometimes the nerve does not glide through the sheath well and this can cause restriction.

3- Protect the nerve

As we’ve seen sciatica is a nerve injury; First preventive is to : protect the nerve.

With a sciatic injury, you want to be careful not to irritate the nerve more than it already is. Consider that the nervous system is continuous through your whole body from the crown of head to the toes and fingertips. Anywhere we move the body we are in essence moving the nervous system. So what you want is a gentle movement without over-stretching the nerve.

Adapt the movements

In my approach I Like to caution people about “over recruiting” the muscles; for example, if you follow classical Pilates, you have some moves where you tuck your bottom a little bit or squeeze hips extensors, it might not be appropriate for sciatica.  

That would increase the pressure on the sciatic nerve and decrease the space around the nerve. You want to work in a more neutral spine. 

If the sciatica is coming from a herniated disc, then we have to take all the disc precautions.

Disc precautions include:

  • not going into unnecessary flexion, and sometimes extension.
  • Avoid overusing the buttocks and the piriformis muscles. Avoid putting the nerve on stretch.
  • Avoid too much flexion [forward bending] in the lumbar spine which could irritate the nerve if there is a disc lesion.
  • Work from a neutral spine, get things to move and relax, and get the core

My advice:

  • Work with a qualified instructor, one on one one if possible
  • Find instructor that knows sciatica and can put you in touch with physiotherapist or chiropractors if needed adjustments
  • Also work on your own

People with sciatica should do exercises at home too.

I have clients who say “I feel great here but terrible when I go back to work”, and I say, do Pilates at work!

4- Home exercises for sciatica

In general, pre-Pilates simple exercises are good to practice:

  • Quadruped with knees / hands support; like Cat stretch
  • Pelvic curl and bridging exercises to mobilize and articulate the spine
  • Sides exercises: clams and glutes
  • Pre-swan
  • Leg circles

5-Exercises to avoid

Exercises that would probably bother a person with sciatica would be exercises:

  • like rolling like a ball
  • intense stretches like spine stretch, spine twist, and saw

But in my approach I’m much more inclined to do whole body movement and do modifications to perform the movement successfully.

As a teacher, I know how to modify the exercise and make corrections to provide a successful workout experience without pain.

I’ll tell the student it’s their responsibility to let me know when they have discomfort, and my responsibility to modify the exercise so that they have a successful movement experience and results. Pain free is my mojo.

In general, that formula of equal responsibility and knowledge has been the best for dealing with the ones with back pain, sciatica or any kind of injuries.

 

Conclusion and general tips for people with sciatica
You want to improve awareness of the core, increase mobility of the hips, and become efficient movers, minimizing over recruitment of the body’s musculature.

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Jey Geraldine Pilates Shanghai

jeydancepilates

8 foods To enter Fall with energy

Fall is around the corner, Shanghai has done its back to school and with it it’s craziness of: work, social reunions, parties, birthdays and activities. We love it, but it’s gonna require you to have a good level of energy.

Now you may know from TCM (Traditional Chinese medicine) and others holistic sciences that food can heal and prevent a lot of things, especially when it comes to energies and the way you feel.

Today let’s have a look at 8 easy recipes and ingredients to get you all pumped up.

  1. Lemon Water

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Start your day with this beverage, it’s the best way to clean you inside out. Lemons are loaded with healthy benefits, and particularly, they’re a great vitamin C food source which is partly responsible for energy level.

  1. 2. Bananas

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If you feel tired you might lack of magnesium, and in any case it’s always good to do a cure when fall comes. So let’s you full of this mineral.

Bananas take 1 every two days is enough to get the trick. Bananas are rich in potassium, packed with vitamins, and high in flavor. They are nutritious snack at around 100 calories per serving. They’re best consumed mid-morning 10 am, when you feel the fatigue, or before a workout. With all the fiber, bananas will help you feel full and keep cravings at bay last until the next meal.

  1. 3. Nuts

Grab a hand of those every day.

Chock full of heart-healthy fats and other nutrients, those nuts you like to munch on are a superfood that’s super good for you. Which nuts?

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Two of my favorites are:

  • Walnuts: provide a significant amount of the omega-3 fatty acid alpha-linoleic acid, a compound that helps reduce plaque buildup in arteries and fights heart disease. Studies have also linked walnuts with stronger bones.
  • Almonds: Almonds are high in calcium, fiber, magnesium, potassium, copper, protein and vitamin E. They contain more vitamin E than any other nut—just one ounce of almonds holds half your daily vitamin E needs. To top off their health benefits, almonds are also high in antioxidants. These superfood nuts will fill you up fast.

I love to get those two during my day, just before giving a class. You can grab a hand while leaving home for work that’s also a healthy option.

  1. 4. Ginger

My favorite!

Ginger has so many benefits that’s unbelievable how much you can get from this root.

As we talk of energy today let’s look how It goes for ginger: two things.

  • Circulation: it is increasing the circulatory system, allowing the blood inside you to move more freely throughout the body. The sensation this provides is one where you feel the get up and go that you once did in your younger years. It helps you feel like you can be more active.
  • Sugar: Ginger can help keep blood glucose levels in check. This is important because these levels have a direct impact on weight loss and weight gain, as well as how energetic or lethargic you feel throughout the day. If you’ve noticed that you get a midday crash it’s likely due to your blood sugar levels, and adding ginger to your lunch might help you stay focused and on task. An all-natural alternative to products like 5 Hour “Energy”.

I like to pour it into water (ginger water)  or eat it raw sliced on my meals; I also like the Japanese option pickled ones. Just right after your meals.

  1. 5. Spinach

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Spinach is extremely high in iron, magnesium and potassium.

Magnesium plays a vital role in producing energy, and paired with potassium enables effective digestion in the stomach and the regulation of nerve and muscle function.Add some fresh spinach to your favourite salad, or serve it wilted with some eggs for breakfast.

If you think you have enough spinach, think again Just keep adding it!

  1. 6. Spirulina

Talking about Iron, this superfood is my “chouchou” (little favorite in French). So as a non-meat eater I might need to double dose my Iron to get the good amount per day that I need. As a woman you also need more to get the same amount of energy than men.

The first sign of iron deficiency is fatigue, and spirulina contains high levels of iron. The iron-rich content of spirulina is not just for those with a deficiency. Spirulina can help to increase athletic performance; as adequate iron intake maximizes the use of oxygen throughout the human body.

Get a spoon of spirulina everyday into your yoghurts, meals, soups, or if you can’t stand the taste: get a pill version (only organic). Mix it with some Vitamin C to get the full nutriments of it, and absorb Iron.

  1. 7.CHIASEEDS

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Talking about super food these ones are little but so efficient. Chia seeds help with hydration by absorbing 10 times their weight in water. Plus, they have the right ratio of protein, fats, and fiber to give you an energy boost without a crash. BY boosting digestive system, they will get you go to toilets faster and eliminate better, by it: get rid of low energy due to slow digestion.

  1. 8. Tea

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By now, it’s no secret that green tea has a slew of health benefits. You can add putting some pep back in your step to the long list. The combination of caffeine and L-theanine give you energy without the jitters. Bonus: Research suggests that green tea boosts brainpower as well, which may come in handy when you’re down to the wire at work.  Take the time to brew the tea yourself because store-bought varieties often have lots of added sugar.

Tips for summer / Fall: I like to do it cold version. For your homemade cold tea: brew your tea in hot water as usual, let it cool down, then put it into the fridge for one night. The next day you have this delicious version of green iced tea.

For a detox version add lemon and ginger ! It’s delicious! I also like caffeine free version with Rooibos and infusions !