BLOG

Benefits of the Grain

How Grains can be profitable 

Eating grains, especially whole grains, provides health benefits.

People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

With several examples of which grain, which benefit and how to consume it we will try to improve our nutrition hobbits and understand how that works. 

1) Sesame Seeds –

Sesame seeds are more and more used in western foods, restaurants and sold in grains_plate_of_various_grainshypermarkets whereas they are already part of asian food and preventive traditional medicine since centuries. 

Its oil seeds are sources for some phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins and dietary fiber with potent anti-cancer as well as health promoting properties.

Sesame contains several notable health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness. The seeds are an also very valuable source of dietary proteins with fine quality amino acids that are essential for growth, especially in children. Just 100 g of seeds provide about 18 g of protein (32% of daily-recommended values) Sesame seeds contain health benefiting compounds such as sesamol (3, 4-methylene-dioxyphenol), sesaminol, furyl-methanthiol, guajacol (2-methoxyphenol), phenylethanthiol and furaneol, vinylguacol and decadienal. Sesamol and sesaminol are phenolic anti-oxidants. Together, these compounds help stave off harmful free radicals from the human body.

Sesame is among the seeds rich in quality vitamins and minerals. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin.

100 g of sesame contains 97 µg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given to expectant mothers during the peri-conception period, it may prevent neural tube defects in the baby.

Niacin is another B-complex vitamin found abundantly in sesame. About 4.5 mg or 28% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.

The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sesame seeds. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

Just a hand full of sesame a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein. So No more time wasted, Go spread some sesame seeds on your food.

****Tips to Use Sesame seeds in dishes****

– Sprinkle sesame seeds on your salads,  yoghurts, tofu, oatmeal breakfast, pasta, rice with vinegar. 

-Cook fish with sesame seeds, pastries with sesame seeds : plain cake with sesame. (recipes to come)

2) Lin Seeds or Flaxseeds – 

Also called « women best friend » have many benefits and especially valuable and precious for women : such as prevent and help hit symptoms for women after menopause.

Most plant foods contain at least small amounts of phytonutrients called lignans. Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits, fiber-like benefits, and also act as phytoestrogens. Among all commonly eaten foods, researchers now rank flaxseeds as the #1 source of lignans in human diets.

Flaxseeds turn out to be significantly higher in polyphenol antioxidants than fruits like blueberries or vegetables like olives. The antioxidant benefits of flaxseeds have long been associated with prevention of cardiovascular diseases and have recently also been tied to decreased insulin resistance.
Given the strong track record of flaxseeds as foods providing cardiovascular benefits, it’s not surprising to see recent research studies showing benefits of flaxseeds for improvement of metabolic syndrome.

This combination of features—omega-3 fatty acids, high-lignan content, and mucilage gums—is a key factor in the unique health benefits of flaxseeds. The specific areas of health benefit all draw in some way from this unique combination of nutrients not found in other commonly eaten nuts or seeds.

3) Sunflower Seeds1235027.large

 

The sunflower is one of my favorite flowers also because they taste super good !

Plus they’re easily available all year round, and just a scant handful of them can mean dramatic improvement in the way you feel.

Let’s look at some of its benefits – Here’s a short list of what they can do for you:

They control cell damage, thus playing a role in preventing cancer. This is because sunflower seeds are a good source of selenium, which is a proven enemy of cancer.

They contain bone-healthy minerals. Besides calcium, your bones need magnesium and copper to stay strong. Sunflower seeds have both these minerals. As a bonus, they also contain Vitamin E, which helps ease arthritic pain.
They keep you calm. Yes! The magnesium in sunflower seeds is reputed for soothing the nerves, thus easing away stress, migraines and helping you relax.

They bring a glow to your skin. The star in this role: Vitamin E again, which combats UV rays and keeps skin youthful.
They ease every condition that’s inflammatory in nature, such as joint pain, gastric ulcers, skin eruptions, asthma and such. That’s because sunflower seeds are loaded with antioxidants.
Just ¼ cup of sunflower seeds a day can keep heart troubles away. These small seeds disallow ‘bad’ cholesterol from sticking to the walls of your arteries, thus preventing heart attacks.

With their crunchy, nutty taste, sunflower seeds can easily become a regular part of your daily diet. Sprinkle them on your salads, granola, stir-fries. Stir them into yogurt, pop them into sandwiches, rice, pasta, or knead them into your dough…the possibilities are as endless as the good qualities of these sun-loving seeds.

4) Easy recipes with seeds : 

 Mango and Linseed pudding Mango with section on a white background

-1 mango

-Large handful Mint (according to your tastes more or less)

-1 banana

-4 tbsp of Linseed

-100 gr of grated coconut 

-coconut water

Super simple and delicious recipe- easy to do from home – less than 5 mins preparation. 

Put all the solid ingredients in the blender and pour over just enough coconut water to cover the ingredients.

Whizz it up, pour into glasses let it cool down 4 hours in the fridge, and serve with a sprinkling of linseeds on top. 

Enjoy : delicious and healthy – to eat whenever you feel the need ! 

Hope You Liked this Article- share your ideas, comments and opinions ! Love to hear from you-
 
With Love and Passion,
Jey Dancepilates 

 

BLOG

Rice Vermicelli Salad

Hello To Every body !

Today I want present to you special recipe, very good for workouts and easy to do from home;

Influenced by my tastes and love for Asian food- Let’s do

A Rice Vermicelli Salad salad

Rice Vermicelli are these noodles made from ground rice, are found throughout Asia and are used in a number of different cuisines including Thai and Chinese, in addition to Vietnamese. Nutritionally, the vermicelli rice noodle is calorie-dense and high in carbs, but fat-free and low in sodium. I personally find them delicious and very easy to cook.

For this One serving – you will need

-200 Grammes Cold vermicelli Noodles

-200 Grammes of Kale

-1 Tomato

-1 white Oignon

-black Sesame

-Fresh Coriander

For seasoning :

– 80 ml lemon Juice (approx.)

-2 tablespoons Fish Sauce

-1/2 tablespoon soy sauce

-2 tablespoons brown Sugar

 Preparation (super easy take 10-15 mins) : 

1- sauce : For the nuoc Nam, stir the sugar, fish sauce and lime juice in a bowl to dissolve the sugar, then stir in oignon and garlic. Set aside.

2-Prepare the rice noodles according to packet instructions, drain well, then place in a large bowl.

3-Pre cook in boiled water : kale, tomato, and vegetables you want put in

4- Re Fried (without oil) in a Wok Pan Vermicelli with a bit of sauce, vegetables, Oignons, lime Juice. Cook and fry for 4-5 mins

5- Let the ingredients cool down in a bowl

6- Add FreshCoriander, black sesame, Nuoc Nam sauce, Lemon Juice.

Serve it Cold !

Enjoy

More Tips ?  

Benefits of this recipe : As a naturally low-fat carbohydrate, rice noodles can provide a filling base for a meal without the worry of lots of fat. However, the cooking method can greatly increase the fat content. For example, using rice noodles in a stir-fry dish such as Pad Thai can raise the fat content significantly. To keep the amount of fat low, use your rice noodles in soups or steamed with fresh veggies to reduce the amount of added fat required.

Hope you liked it- Do not hesitate leave your comments and suggestions here ! 
with love and Passion 
Jey Dancepilates 
EVENTS

Grand Opening Atelier Pilates Côte d’Azur

AFFICHE JEYDANCEPILATES COTE DAZUR

 

Opening JEYDANCEPILATES Cote D’Azur

Bonjour à Tous ! 

Aujourd’hui une info pour vous annoncer le

Lancement des  ATELIERJEYDANCEPILATESCOTEDAZUR

Le premier cours aura Lieu :

le 10 Juillet 2014 à 19 heures au Jardin du Monastère de Cimiez – 

(voir Map et photos de l’adresse ci-dessous)

data=VLHX1wd2Cgu8wR6jwyh-km8JBWAkEzU4,sm7oAwrsjMcwTrA5Q1RnGeXAUFoCw3nStFHVzWj0_sMEFIiqs2Ys28vARo89fU7JoV2Ft120ZKUgFkFjGHNNuuAZOxIoTMDixpskFGlrMIJlxbIfZlPgZ_ywH3-OBHTlkvjP7_Mx51LXR1Wxxajh3-YEjaropg
Jardin des arènes de cimiez

Nice-les-jardins-du-monastere-de-Cimiez

 

 

 

 

 

Le premier cours est un cours OFFERT

Munissez vous simplement d’un Tapis de Yoga – d’une tenue souple et confortable dans laquelle vous pouvez facilement bouger- pieds nus ou avec les spéciales shoes Pilates (Voir Article outfit ).

Plus d’infos sur les Ateliers à Venir et les conseils / changements / updates Venez me rejoindre sur Mon Groupe Facebook jeydancepilates teaching – ainsi que de s’inscrire à l’événement Facebook de l’Atelier –

EVENTS

PILATES SUR LA COTE D’AZUR – PILATES CLASS ON THE FRENCH RIVIERA

This slideshow requires JavaScript.

Bonjour à tous –

Aujourd’hui on se retrouve pour le premier article EN FRANCAIS sur mon blog et l’occasion aussi de m’adresser à un autre public. 

Comme certains de mes élèves le savent déjà- jeydancepilates arrive en France pour tout l’été et avec ce concept des cours  de Pilates pour toutes celles et ceux qui passeront par la Côte d’Azur Juillet -Aout. 

Comment cela va t-il se dérouler ? 

Chaque semaine on aura deux rendez-vous – dans des lieux uniques, et la plupart du temps en extérieur- on se retrouvera pour pratiquer tous ensemble, apprendre les basiques du Pilates, développer la musculature profonde, s’assouplir et se ressourcer.

Je choisirai les lieux et vous enverrai à chacun et chacune, un récapitulatif avec ce qu’il faut apporter, l’heure, le jour et le lieu évidemment, ainsi qu’une petite MAP pour vous montrer comment s’y rendre.

Pour cela il vous suffit de m’envoyer un email et de vous inscrire à la NEWS LETTER que je vous enverrai chaque semaine.

Pour recevoir ses infos Pilates, lieux, cours, conseils et petites « surprises » c’est ICI – écrivez moi un email et mettez en OBJET « new-letter Pilates ».

Les lieux seront choisis en fonction des disponibilités, des arrangements logistiques et des conditions météorologiques. Je vais faire en sorte que nous puissions varier l’utile à l’agréable- et nous muscler tout en admirant de beaux paysages – par exemple on aura l’occasion de pratiquer dans des lieux magiques (voir photos ci-dessous)

plage-des-marinieres-4
Plages des marinières- Villefranche sur Mer
IMG_0067
RADE DE VILLEFRANCHE

 

images
Colline du château-Nice
254_0_4d76431452a00_9acdae24f99bce06c9e631b36a5970ac95f39c07
Parc Carole de Roumanie – Nice Ouest

 

images
Promenade des anglais- Nice

Comment me préparer ? 

Munissez vous d’un simple tapis de Yoga (possibilité d’en acheter dans tous les magasins de wellness- décathlon) – d’une tenue confortable, vêtements souples et dans lequel je puisse bouger, pas trop amples non plus histoire de pouvoir vérifier si la position est bien effectuée-

Le Pilates se pratique généralement pieds nus ou avec des chaussures spécialement conçues pour ça (voir mon article sur les tenues de sport et les chaussons Nike)

Que va t-on apprendre ? Quel niveau ? Est-ce que je vais suivre ? 

Oui le Pilates est malléable et accessible à toutes et à tous- quel que soit votre âge, votre forme physique et votre niveau, les exercices peuvent se dispenser suivant plusieurs paliers : débutant – intermédiaire- avancé-

Mes cours sont très pédagogiques, expliqués clairement, lentement et très surveillés. Vous n’aurez pas de risque de vous faire mal ou d’effectuer un mauvais mouvement, je vous aiderai à aller plus loin dans la compréhension du corps, le positionnement juste et la bonne posture.

Avec des exercices seul(e) ou en duos, vous aurez l’occasion d’appréhender tous les aspects du Pilates et l’unique technique JeysoftPilates. Une technique mise en place avec l’influence de mon passé de danseuse et ma formation classique ainsi que d’autres techniques comme le Yoga, Stretch, Barre à terre. Ceci pour vous permettre un travail global et complet du corps, avec une musculature qui se construira profonde, solide et en longueur.

J’effectue un niveau débutant à intermédiaire dans les cours proposés cet été- adapté au public que j’aurais devant moi, mais les exercices sont modulables et je vous donnerai les moyens de les effectuer suivant votre possibilité.

 N’ayez pas de crainte, vous pourrez tous et toutes pratiquer et adapter les challenges suivant vos capacités, vos résistances et vos profils:  le pilates c’est pour tout le monde et sans danger pour le corps. A l’inverse de certains sport : le Pilates ne brutalise pas les articulations, ne met pas de pression excessive sur les muscles et vous permet un développement rapide, mais en douceur.

Pour celles et ceux qui pratiquent déjà un sport à côté, c’est un élément qui complète quelle qu’activité que ce soit et vous rend plus performant pour vos autres sports.

Les cours seront composés de constantes du Pilates- alimentés par des variantes que j’aime amener et des petites surprises qui vous les rendront ludiques et agréables :

– Respiration – centre du corps – renforcement en profondeur tronc -abdominaux:profonds, grands, petits, obliques, transverses – dorsaux – bras – jambes – assouplissement – duos- anatomie – apprentissage technique –

NB: Afin de rendre accessible les cours à tous et à toutes je pratique un tarif unique et mini de 8 E / cours Le tout sera reversé à l’association jey dance pilates_ L’occasion de se muscler pour la bonne cause.

J’espère que cet article vous aura plu- restez branchées et n’hésitez pas à laisser un petit commentaire – je vous répondrai avec grand plaisir-
Quelques photos des cours JEYDANCEPILATES et à très bientôt pour plus de Pilates ! 

 

 

 

 

ARTICLES

PILATES FOR MEN

PILATES FOR MEN

Hello Everybody so Today Iam coming back with a VERY SPECIAL article and today it is about frequently asked topic when regarding Pilates practice : MEN. Let’s look closer at this specific question:

Is Pilates useful for men ? 

First of all I think Men are afraid to practice Pilates because they don’t really know what it is. They have misunderstanding about the content so i will try to clear that up. Let’s look at the history.

Pilates came from Joseph Pilates.

JosephPilates_Age1
Joseph Pilates
joseph-pilates-pic-for-interview
Pilates inventing the reforming

Joseph Pilates who was an athlete : boxer, body builder, skier. As a child he suffered him self from bad health conditions and he started study self-improvement. He took a lot of inspirations from ZEN BOUDDHISM and ANCIENT GREEK IDEAL OF MEN PERFECTED IN DEVELOPMENT of Body, Mind and spirit. During WWI, J. Pilates has been interned in « jail » by the British – There in his cells suffered from very poor conditions of living and he developed floor exercise and body core reinforcement. That was first state of what we call today «  pilates mat work ». Quickly his method has been spread out through jail’s detainees and they came to him to be trained and prevent their injuries. That helped them to build strength and endure terrible incarceration conditions, disease and bad shape that occurred from detention hard life conditions. When he was released from jail Joseph Pilates trained the military forces in Hamburg and when the german army forced him to train soldiers for wars he packed and left the country to establish him self in New York city. There was the big step into his life and career that brought Pilates where we know it stands today. In NYC dancers and many physical trainers get interests in Joseph Pilates’ method and made it popular in « women’s circles ». so That story to explain even originally speaking Pilates is a method developed by men for men. And which was nothing else than body’s training to survive.  Now Let’s see why that suits well to men and how it can help them to build strength and power through exercises as we practice it today.

Core Strength 

Core strength is one of the six major principles of the technique and maybe the most important one. 

Core strength in Pilates is considered the heart of the body and the best way to get strong, deep and « real »  muscles.

A musculature that will make you able to endure other kind of exercises.The integrative component of Pilates can be especially beneficial for men whose workouts often emphasize a part-by-part approach to muscular development, such as what what finds in weightlifting.Core strength principles means emphasizes movement from the center of the body called « powerhouse » and building strength from deep muscles to stabilize the trunk and protect the back. (especially lower back). That approach and technique makes Pilates a perfect train for whole body and a serious foundation for other sports. Pilates is often add to professional athletes in cross training, golf, soccer, swimming and skiing.

Flexibility 

images
Pilates stretch poses

The word « stretching » typically brings in men’s mind : sweating in high socks with their foot up high reaching for their toes. it might have been part of bad understanding of Pilates technique and men’s fear to practice it.

BUT in reality : first of all Pilates doesn’t mean stretching, and second turns out that reaching your toes with head like a yogi is not the only way to improve flexibility. The routine in gym in general and in Pilates method can have drastic effects on your ability to touch your toes. After all being flexible is not only a « girl » matter but is actually essential for men in their daily life.

When it comes to desired physical characteristics, flexibility falls down the priority list, as most guys would much rather have killer abs and ripped arms than be able to touch their toes with ease right ?

 However, a lack of focus on flexibility may be hindering results in the gym. Heavy workouts combined with the typical desk posture from the 9-to-5 grind can stifle strength gains and line you up for an injury down the road.

In fact, flexibility training is an important aspect of gaining strength and size. Average men spend most of their time over a computer further deteriorating any chance at proper posture. Outside of just preventing injury, having better posture helps to show off the muscular physique. Proper flexibility also goes hand in hand with full range of motion exercises like squats and deadliest which are massive deep muscles builders.

Increasing flexibility is a goal that Pilates addresses in a way that men often feel comfortable with. Pilates works toward functional fitness. That is, the ability to have the strength, balance, and flexibility that allows one to move through daily-life tasks with ease.

Develop neglected muscles 

Some of your muscles, like those that dominate your daily movements, are stronger than others, and a big part of Pilates is focusing on those muscles that don’t typically get a lot of attention- Pilates is made that you will workout and build muscles you don’t hit when lifting weight only.

Better posture

images
main localization of back pain

Not only that standing will makes you look, it also have various  benefits on your health. Most of the men, like women, have office’s jobs, lots of stress and hours in front of your computer that cause terrible pain in the back at the end of the day.

Pilates workout will get you rid off these back like pain in the back, neck and shoulders which are the most common ones. You will find stronger framework and straighter posture.

Live more conscious of your body

Pilates forces you to pay attention—you’ve got to focus on your breath while working through each movement and concentrating on proper form. not only that is going to cool you down and make you retreat from your daily stress and problems but also will make you create a proper consciousness of your whole body’s functions as well breathing functions and unconscious mechanism. After a Pilates session, you’ll feel refreshed and relaxed. One of my male student told me once «Pilates class might be the first time I actually take a conscious breath in an entire day ». Speaks for it self right ?

Balance and Coordination

If you have ever felt like a klutz, clumsy, pilates may be the answer. Increased muscle tone combined with the yoga-like control required to complete Pilates exercises give the body more stability and coordination.

This may not be number one men willing but having balance, ease and coordination of your body is important in your daily life basis. It will bring you more confidence, better walk and prevent most injuries.

Less Body Fat

Increasingly, our sedentary lifestyles have made us heavier. Hours in front of the computer makes more difficult loosing weight and tend to accumulate stored fat.

Fat accumulation in men is different than in women, but also significantly more dangerous. Because men’s fat areas tend to accumulate around the belly area, it poses a much greater risk for heart attacks and strokes. Pilates is a great muscle toner that also helps reduce body fat. Pilates workout movements like abs, criss cross legs and butt boosters combined with stretches are good way to reduce stored fat in your body. It will activates micro circulation blood and will eliminate body’s fat as well as helping eliminate orange-peel skin aspects (not only a girl’s problem).

Have Better Sex 

I have hesitated to put that one as a « perks »  for practicing Pilates, that can be a borderline subject as well as indelicate and private one BUT there is a several studies and researches about it and they are all unanimous : Pilates exercise will increase your body’s function control and awareness and will conducts to better sex life.

After all that makes sense :

Pilates strengthens the core and the pelvic floor, and men who practice it have greater control of this region of the body. Need we say more?

FAQ

pilates2

I have asked different different men that already practice Pilates and asked them about their point of view regarding Pilates practice and men’s frequent opinion about it. 

Jey : why do you think men are intimidated by or not interested in Pilates ? 

Thierry 38 years old – from Lyon France biker, runner and swimmer and swims. Training for his first 50-mile trail run. He added Pilates to his workout routine recently :

“I think men probably feel like they have such limited time, so why work on muscles they haven’t heard of and can’t see when there are biceps and pecs to be pumping? It’s also probably intimidating when those Pilates girls make it looks so easy and smooth, yet men aren’t as flexible or graceful most of the time.”

Guillaume 25 years old – from Marseilles France Practice Pilates time to time – combined with running, soccer and weight lifting.

“I’m sure it varies from guy to another, but I think the number one reason is probably just that it doesn’t seem « manly »  enough. classes are full of women in tight spandex lying on the floor and seemingly not doing much at all beyond stretching and flexing into « girly » positions that often have « girly names » “Mermaid stretch, anyone?”

Danny, 30 years old – from NYC  Salsa teacher, Soccer  player, Gym weight lifter

“Men may be intimidated by Pilates due to the exercises that seem popular. Guys don’t want to lie on the floor and exercise with their body weight.”

Jey : Why should men do Pilates?

Thierry

“Where do I start ? I have finally learned that the best swimmers swim with their cores; the best runners have stable hips and can train harder without injury; and there is cycling power in a strong core, especially as the ride gets long and hilly. Pilates helps with all of that. Oh, and it usually has a great female-to-male ratio. Need to add any more convincing argument ? “

-Guillaume : 

“When i first came to your class i didn’t expect that much workout and sweating. And what I would tell those guys is that Pilates can be VERY challenging. That is definitively a great workout and can benefit the other types of sports that you do. Also, I would tell them that it is like any other exercise: “

Danny :

« Because I’m already salsa teacher and sport player i incorporate Pilates training in my routine because i can feel the benefits of it. For example i can lift more weight because i know how to activate my core, thanks to Pilates. So many lifters compensate when lifting heavy and then injure themselves. I feel relaxed lifting weight and thanks to you make it injury free workout”

Now Guys you have all the keys about Pilates –  I hope this would have helped changing opinion and prejudices you may had regarding Pilates Practice-

Now let’s get started – I will end this article with a video from FTNESS BLENDER VIDEO – A very good workout for Lower Body routine – made by a Pilates MAN instructor- hope you’ll like it ! 

You liked this article ? This topic has interested you? Leave a comment I would love to read what you have to say 
Stay tuned 
with Love JeyDancePilates
EVENTS

WORLD WILDE SUMMER CAMP

Pilates will Comes to You OLYMPUS DIGITAL CAMERA

Hello Lovely Followers ! Glad to write to you again on My blog ! 

Sorry for the delay and late articles – I have been pretty busy at work, classes took all my time and have been running around, incapable of finding time to relax and write to my favorite audience, but here I’am and I’m coming back with a lot of great news and amazing upcoming events.

This summer i’m going to be there for everybody, spreading JeyDancePilates spirit world wide . Here are the programs : 

1 . Workshop in Shanghai 

affiche format okPILATES AFFICHE OK

 

 

 

 

 

 

Two upcoming events in Shanghai : 

Summer Training For Ballet Kids- From 30 of June to 5th of July –

  • Five days to Train, Learn better Ballet postures, discover musics rhythm and get deeper into Ballet Spirit.
  • Afternoon Intensive : 1.30-3.30 Kids Ballet 6-8 years old
  • Afternoon Intensive Little Ballet – initiation to Ballet world, vocabulary and terms : 3.30-4.30 Little Ballet 4-6 years old

Summer Training For Pilates Adults – June 30- july 1st – July 3rd-July 4th

  • 4 intensive Days of Pilates
  • Discover the basics behind Pilates Mat technique and Jey Unique Soft Pilates
  • Breathing methods (see article about breathing in Pilates ) , stretching poses, deep muscles reinforcement and construction.

For these two programs : Place are limited- Reservations are open online HERE book your space and ensure your self to enroll our Shanghai Workshop.

2. Summer Camp in Nice of the French Riviera 

5379eb12988d1

It is official And I know you have been waiting for it (some of you) SO I’am Happy and Proud to Announce you that YES, YES and YES :

JeyDancePIlates Technique Class’ arrive in France for the whole summer.

A French version Article  for this event is on its way- keep posted i will share all the detail’s information  ASAP – 

In the Mid time Let me spread some exclusive informations about it :

  • An amazing place : Nice / French Riviera / VilleFranche / Beaulieu and around.
  • Outdoor sessions : We will have the chance to train and practice Pilates Outside. Beaches, beautiful public Gardens, private gardens, Villefranche Bay and many more will be our « rendez-vous » for intensive workout this summer.
  • Keep practicing : Twice a week Jey dancepilates will invite you to a special date to practice Pilates, Stretch and have fun together.
  • Best deal : Unique Price, little price to make it accessible to everybody and do not discourage any budget. 8Euros / class all summer long.

3. Open House in Shanghai 

End of Summer and on our way back to autumn term’ return we will have the incredible joy to hold two entire days OPEN HOUSE at DanceStudio5 in Shanghai. What will you find ?

  • Try Every Class FOR FREE
  • New Type of Dance
  • Hip hop for Adults
  • Yoga Kids and Mum
  • Pilates level 1 and 2
  • Ballet for Adults beginners : Combo with Floor Barre preparation
  • Little Ballet / Kids Ballets from 4 years old to 18 years old : All taught By JeyDancepilates.
  • Jazz / Contemporary / street dance.

When ?

  • Saturday 30 of August and Sunday 31th of August 

Be prepared this is going to be intensive and will brings you into dance world – way beyond your expectations !

So I hope to see you soon everybody either in France or in China- in the mid time do not hesitate to leave your comments, if any further question, info or inquiries please reach my through my website or my emails – contact form available. 

 And in order to help you get prepared and well aware about Pilates — go have a look on my previous article : how to manage the breathing In Pilates.

 Keep Posted and See you soon – with all my Love and Passion 

Jey DancePilates 

 

 
TIPS

BREATH

 

THE BREATHING 

OLYMPUS DIGITAL CAMERA

It has been A Subject Often Under-estimated, neglected and deserted by students as well as numerous teacher : The Breathing. The importance of breathing and its consequences on the ability to execute a difficult move ment with better ease is not to prove anymore – although a lot of students and professional still don’t know how to properly breathe accordingly to each movement. 

Which breathing ? 

In Pratique : We have two different type of breathing in Pilates. 

  • Lateral Breathing 
  • Diaphragmatic breathing

1. Lateral Breathing Method 

Pilates Pratique requires a speicific breathing : one of them is called : « LATERAL BREATHING »

What is it ? 

Breathing for Pilates : we breathe deeply, all the way down the spine and into the pelvic bowl, but emphasize expanding the breath into the back and sides of the ribcage.

Why Special Breathing ?  

Breathing is one of the 6 Principles of Pilates Foundation Movements. To Help Doing it : In Pilates We often coordinate the movement with inhale and exhale – at the beginning of the class some exercises to memorize and get the body used to the breathing routine- during the difficult exercises : to initiate and support movement.

lateralbreath

Practice At Home 

Take A Flexible Belt – squeeze string – stretch band – and put it around your rib cage (if you don’t have anything just wrap your hands around your rib cage) See picture below lateral-thoracic-breathing1 Hold the band closed in front of your chest.

1. Inhale : Let the breath travel down your spine and expand to your back and sides of your back- so you can feel that the band – string- hands (whatever you’ve put on your rib cage) is stretched and gently move with your breathing.

2. Exhale : Take A big Exhale by the mouse and try to empty from air as much as you can. Feel your chest becomingsmaller and smaller and ribs – back side gently reduce their size. You had your first Breathing Routine – Practice and Get Used to It !

2. Diaphragmatic Breathing Method

For this one : Start to Learn how to engage your diaphragm 

1. Lay down on your back with Knees Bended or Sit properly with all your weight gently relaxing on your sit bones, spine is straight, stretch your back and relax head and throat.

2. INHALE Breathe in slowly through your nose. Let the air flow into your upper chest and down your spine — expanding the sides and lower ribs, filling the diaphragm, back and lower back, and dropping all the way down into the pelvis. Allow the deep inhale to push your belly out a little bit.

3. EXHALE Let Go the Air – and reverse the order of your breath. Drop your lower abs, then your belly. Let your ribs pull in and last, let your chest drop as in the same time you totally expel the air.

4. REPETITION is The Key – The more you do it- The More you gonna get used it and your body will create a memory for this feeling. Repeat- repeat- repeat- at least 10 times each Time You want practice.

More Advices ? 

 Try Not to Up your shoulder while your doing your inhale movement – your shoulders have to remain nice and relaxed down- Same as Your inhale you want it to be balanced all the way around your body – chest does not move with the breathing but remain relaxed and ribs conserve their shape. 

Enjoy your breathing ! 

 

ARTICLES

THREE OUTFIT TO STRETCH COMFY

THREE OUTFITS TO STRETCH COMFY

Today I would like to show you three different ways to wear active clothes and feel trendy as you stretch and workout.

  1. Sober Stretch

black version

I wear:

-Top: Thin strap Black tank top

-Bottom: Green and Black Nylon&Elastane Pant Forever 21 Brand

-Foot: Pink stretch Nike Studio Wrap pack Shoes 

  1. Color Block

color blockI wear:

-Top: Turquoise 100%cotton Knitwear Forever 21 Brand

-Bottom: Day dream tribal print legging Forever 21 Brand

-Foot: Barefoot

  1. Easy Chic

easy chic I wear:

-Top: lovely Lace bodysuit Forever 21 Brand

-Bottom: Dance black Pant Repetto Brand

-Foot: Nike Studio Wrap pack Shoes (see 1st outfit link) 

 

 Which one is your favorite? Let me know your choice, and what do you like to wear when stretching and exercising ? 
 
 
 Leave Your comments get in touch with me : i’ll be glad to share&exchange !

 

ARTICLES · TIPS

7 WAYS TO GET FLAT ABS FROM HOME

FLAT TUMMY-STRONG ABS

A dream image for most People as well as an issue. As a fact maintaining a flat tummy might be a difficult thing to do. Pregnancies, lifestyle, bad food habits,  big days of work, made life hard on your tummy.  We face now a lot of people unsatisfied with their « flabby belly » . 

Most women coming in My classes complain about their belly’s appearance and  how much they would like to tone it up. images

You will tell me, most of women are unhappy with their looks in general : « my arms are too flask”, “my belly is too soft”, “my legs are too big ».

Ok Girls are NEVER satisfied with what they’ve got in matter of looks. Loving your self, accept who you are, is a big key to feel good, happy  and have a great-healthy life. But it doesn’t mean that you have to do no exercise at all.

Doing some exercise, take care of your self, get a healthy lifestyle, practice sport, will help you getting in shape, feel better ease in your body and  gain in confidence and self-esteem. Change your habit, start working on your self. That is going to help you in many ways :

  • First achieve some workout will get you proudness  : good image of your self.
  • Second it will forces you to take a break from your crazy weekly schedule and will allow you to breathe and distance your problems.
  • The results !  You will see the actual changes on your body and THIS is the best reward you can imagine. It Will bring you motivation to keep going and highlight what you can achieve.

So Today  i’ve been thinking that could be useful and interesting for most people : guys and girls – because Yes – girls are not the only ones unhappy-  I also have a lot men who came to see me and asked for flatter tummy and solutions to get rid of their stomach.  So for New moms, hard-workrs, and those who just somehow neglect them selves :

Here are SEVEN simple and easy to do exercises that you can do from home and will really help you tone this belly up!

7 EXERCISES TO GET ABS FROM HOME

1. TOE DIP 

EASY VERSION 

A. Lie on your back with your legs up and bent at 90 degrees—(like your were sitting) legs straight up and calves parallel to the floor (table position). Rest your hands at your sides. Keep your abs contracted and press your lower back toward the floor, push your belly button into your spine. Keep your abs alert.

B. Inhale and lower your left leg for a count of two, moving only from your hip and dipping your toes toward the floor (only brush the floor and high up your legs immediately). Exhale and raise your leg back to the starting position for a count of two. Repeat with your right leg and continue alternating until you’ve done 30 times with each leg.

shrink_your_belly_1
A- Starting position B-Active position

HARDER VERSION : 

Same exercise but lower your two legs together as you press deeply your belly  into your spine- and lift up your legs together. Do not move your knee position, only your hip is doing the movement. Watch out your lower back- do not let it curve.

2. LEG CIRCLE 

Be Careful ! There is several version of this one – we can separate in two main ones : the easy one, and the difficult one. I’m going to give you both, and regarding your level you will choose to do one or the other, but very important thing is to secure your lower back so do not push and do not let it curve. 

EASY VERSION

A. Lie on your back with your legs extended along the floor. Raise your left leg to the top, with toes pointed and hands on each side of your body. Hold for 10 to 60 seconds. (If this position is uncomfortable, you can bend your  floor leg and put your feet flat on the floor)

B. Make a small circle with your up leg, rotating your leg from your hip. Inhale as you begin the circle and exhale as you finish. Try not to move with the rest of your body—no rocking—this will be achieved by tightening your abs. Do 10 circles inside , then reverse direction for 10 more. Change and repeat with your other leg.

A-STARTING POSITION  B-DOING THE EXERCISE
A-STARTING POSITION
B-DOING THE EXERCISE

HARDER VERSION

Same exercise but lift off the floor- 5to 10 cm up above the ground. This will increase a lot the difficulty and will make your abs work way much harder. Again CAREFUL : if you don’t have enough strength to do it that way, you must choose option 1. This version needs to be properly done and will need for you to press your belly button into your spine in order to get your whole back into the floor- no curve into your lower back.

3. CRISSCROSS

Start same position as in the toe dip (Number

EASY VERSION 

Lay down on your back – whole body into the floor –

A. Inhale take your left knee into your both hands and extend your right leg

B. Exhale extend your right leg above the floor in front of you and as down as you can- press your left leg on your chest while you are stretching your opposite leg. Do at least 10 times each leg.

HARDER VERSION 

A. Start as in the Toe Dip but with your hands behind your head, elbows out to the sides. Curl up to raise your head, neck, and shoulders off the floor.

B. As you inhale, rotate your torso to the right, bringing your right knee and left shoulder toward each other and extending your left leg toward the ceiling in a diagonal line from your hips. As you exhale, rotate to the left, bringing your left knee toward your right shoulder and extending your right leg. Do at least 10 times each leg.

shrink_your_belly_3
Harder version

4. THE HUNDRED 

EASY VERSION 

Lie flat with your legs bended 90°C degree : table position (as in picture A previous exercise) arms by your sides. Squeeze your buttocks and your abs. Lift your head and look to your belly button (do not contract your neck). Raise your arms stretched and lean over your thighs and start pumping your arms up and down. Five inhale pump up and down, five exhale pump up and down. You are suppose to do 100 -as the name said – but for my beginners i suggest three times 30 pumps up and down. 

HARDER VERSION 

Lie flat with your legs squeezed together and long, strong arms by your sides.Lift both legs a few inches off the mat squeeze your buttocks, and your abs. Lift your head and look to your belly button. Raise your arms over your thighs and pump your arms up and down with energy. Five inhale pump- five exhale pump.

pilates-abs-02
HARD VERSION OF THE HUNDRED

5. BOWL AND STRETCH

Hug both knees into your chest with your head lifted forward and your elbows wide. A. Inhale with control as you reach your legs forward and arms backward B.Exhale slowly as you deepen back into your hug position, using the pull of your knees into your belly and chest to expel more and more air from your lungs

EASY VERSION Keep your head and chest lay down into the floor

HARDER VERSION Lift chest and Head Do it 10 times (at least).

pilates-abs-04
A- Starting position B-Strech legs in front of you

6. TEASER 

Lay down into the Mat- whole back into the mat- arms over your head – legs stretched in front of you.

A.Inhale with control as you bring your arms forward, shoulder-width apart, and begin lifting your legs

B. When your arms are parallel to your thighs, begin rolling up toward your feet, articulating one vertebra at a time and not allowing your pelvis to tip forward. Exhale slowly as you descend, replacing each vertebra 1 inch behind where it was taken off

pilates-abs-08
A-Starting Position B-Processing exercise C-Final position

7. SWIMMING 

Lie on your stomach with your forehead down, the pubis anchored to the mat, and the inner thighs pressed tightly together. Your arms are stretched forward with the palms down, and your feet are pointed. Lift your arms, legs, chest, and head up Together and hold (can count 10 counts) Lifting higher and reaching longer with each progressive count. Do not let your legs touch down while doing the exercise.

pilates-abs-09
A-Starting Position B-Alternate right and left leg C-Lifting higher, reaching longer

To conclude – You can Now Relax and Stretch !

Take a deep breath and go for a comfortable baby pose : Go sit on your heels and stretch your arms in front of you. Stay in this pose as long as you need. 

As I leave you with all these exercises Method and examples- I insist to remind you that you should never push harder than your level allows you to. Always watch out your lower back position – do not hesitate to take 5mins break if efforts become too painful – Help your self during the exercise by adopting correct breathing – Finally take your time and be patient : Practice makes perfect- so you just have to keep going ! 

This article interested you ? You have some remarks ? Please do not hesitate and get in touch with me : i’ll be glad to share&exchange !  
ARTICLES

Can We Really Start Ballet as an Adult ?

As I am Launching My New Class Of Ballet For Adults Beginners, lots of questions came to my mind :

 « How an adult can approach Ballet ? What will Ballet bring to my students ?How can I help them improve  ? » 

Here is a well-known fact  : traditionally Ballet is a dance that you start learning at a really young age (4-5-6 years old) and keep practicing for years if You want get good results and be able to become a proper ballerina one day.

I personally started at the early age of 4 years old – and then never stopped practicing. People typically believe Ballet is a very strict and very difficult discipline where you have to commit and put your entire self and relentless efforts if you really want achieve some good progress.

But actually this would only be true if every single person practicing Ballet was hoping to become a  professional dancer one day and trained him/her self in that goal. So if That is The case Of course, you should start – or put your daughter / son, In Ballet Class very early – and keep an eye on it for years.

But why not to start Baller for leisure, as an adult ? 

Being an adult doesn’t mean giving up on that childhood dream, a dream shared by many, that Ballet is accessible.

After all that’s true – people now take more and more time to take care of them selves- they commit – they like Ballet Music’s – They are willed to dance and learn : Adults make really good students. ( see related : Teaching to Adults) So there is nothing to stop you learning Ballet as an adult apart from your attitude.

How To Practice Ballet as an Adult ?

Learn Ballet In Five Points 

Outfit – Exercises – Musics :  All You Need To Know about Ballet

 

Clothes – what to Wear ? 

This is a question that i’ve been asked quite often: « what should I wear during Ballet lessons ? Where can I get good Dance’s Clothes ? » 

Shops’ addresses :

We are Lucky to Have a newly open Repetto Shop in Shanghai, there you will be able to find all the  wonderful items of the Most Prestigious French- Parisian Dance Brand and discover the treasure they have in their wardrobe !

1- Purchase The Right Clothes : 

You don’t want put on a traditional tutu but You will have to wear a Good Leotard and exercise tights, leg warmers and a crossover cardigan. These items are usually good quality make- so they are a bit pricey but they will last. 

DE584-515-P1_1
collant

LEOTARD AND TIGHTS : 

Wear a Nice Cardigan – we call in French «  Cache-coeur » – literally « hide-heart » to warm you up and make you feel at ease when working on your movements.

D0670-047-P1_1

I personally wear Repetto Petal Pink Cache-coeur – Repetto – Long Wrap over top top- color : Petal Pink

2. Put The Right Shoes on : 

If there is ONE specific and essential item ; it is Shoes. Ballet is All about the shoes- so be sure to select the right ones. First of all : you will not purchase the Pointes Shoes- those are reserved for professional. You will purchase the « slippers » version- called demi-pointes in French. So for those, you have several options and several material they can be made of : canvas, leather or both. As a professional Dancer- with former ballet strict education – i would recommend leather shoes with full sole. They  are a better way to shape your feet and make you get a stronger and nicer « cou-de-pied » (instep).

T200C-570-P1_1
Salmon Color Soft Ballet Shoes– full sole leather shoes Repetto Brand 

3. Keep Your body Warm :

One thing you want to avoid is to hurt your self, get injured or less seriously just avoid  having some toe cramps. For all these risks : one and unique solution : Keep your body warm !

You may not always have enough time or enough awareness of your muscles and joint functions  to feel wether you are totally warmed up – I always use and recommend to wear special warm-up clothes and suggest you to purchase one of those.

The most important part of your body you want to keep warm are your legs – and all your joints from hips to ankles. So Go Buy those gorgeous leg warmers – (see pictures below) and I insist for you to choose the long ones that really cover you whole leg – not only your lower leg and ankle. With those : no more cramps ! They are magic makers and will prevent all kind of cold-muscles-injuries.


Jey

4. Attend Your First Ballet Class : 

How Is it going to Be ? What kind of exercises will you do ? 

All these questions you may have 

Ballet classes usually begin with a warm-up at the barre and some stretching- can also add some floor barre (barre au sol) exercises.

As the lessons proceed, you will get to learn a range of different steps, jumps, slides, dance moves. Several exercises to make you feel the Ballet Movements, Get your body used to them and learn how to practice, for one day be able to do some performances (shows, choreography, etc) and achieve several steps in a row au milieu (means middle of the studio- without the support of the barre).

Keep it up. At first you might find coordination hard to grasp, as well as stretching and getting sequences right. It takes a lot of time practice and efforts :  so if you can practice at home do not hesitate to do so. Remember that the more you do, the better shape your body will be in and the long-term flexibility benefits of ballet are excellent.

5. Benefits of Ballet : 

Regardless of the Joy of learning a new dance and technique, besides the beautiful looks, Ballet also has many benefits that you can add-on and feel in your daily life when practicing.  Ballet will help you :

  • Get in Shape
  • Develop and Maintain flexibility
  • Activate every muscle in your body : your whole body is engaged in Ballet movements
  • Good Posture : that might be the caricature of the Ballerina- standing stretched – shoulder down and with a beautiful posture- but it is the reality. Ballet will bring you and extremely strong back and since the basic requirement of ballet is to have a neutral stance with the spine straightened and hips “squared” (meaning, parallel on both sides), this posture is going to have a “spill-over” effect on your day-to-day posture. If you work on it – you will end up looking as graceful as Audrey Hepburn !
  • Brain exercice : using brain power is one of the « trick » to succeed in Ballet Learning. You will have to use a lot you brain to remember the steps and coordinate the different body parts – step combinations – music tempo and rhythm integration.
  • Artistic Development : Ballet may be (at least for me) the most beautiful visual art you can find. Often are those who had picked up Ballet as a way to keep fit and ended up being in love with the art. The more you learn Ballet the more you get interested into wonderful traditions, and stories behind it.
  • Performance. Ballet is an art of performances. Although as an adult you will not end up dancing Swan lake at Paris Opera, you still have a good chance to show your art and enjoy the recognition and applause of an audience. That is worth gold !

You Now Have all the Keys to Succeed – You just Have to go take Your first Ballet Lesson ! 

0897689f73b401ecc6a1ae69266f71a7-orig-398x310

Let’s Dance ! – With Love

 JeyDancePilates