ARTICLES · BLOG

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 “How to combine Pilates with other training”

ARTICLES · BLOG

Eat fat, get slim

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Many of us, including me, have been told for many years that fat is bad for your health and scale, and to get healthy and fit, you’ll have to remove fat from food.

For a long time, we thought that fat was “global fat” and make no distinction between “fatty” ingredients. I myself, removed all kind of fat many years ago, and since recently, was not able to ingest any of them, more over I was intolerant, I had no weight loss, even gained a bit, and started to notice some side effects.

Talking with my friends in fitness industry, yoga teachers, former dancers, nutritionists and so on, I realized a lot of them have tried to cut off fat as well and ended up with one same consequence: didn’t lose any weight at all, or worse: got fat.

Indeed, not eating good fat food will not only stabilize your weight or get you gain some, but it will stop the “losing weight” process if you wish to do so.

Recently many researchers, and my personal studies led me to the same answer to these questions: fat can help us maintain our weight? Fat doesn’t make us fat? In a word: exactly.

Fat is not something to avoid. For starters, it’s essential for normal growth and development. Dietary fat also provides energy, protects our organs, maintains cell membranes, and helps the body absorb and process nutrients. Even better, it helps the body burn fat.

But be careful there is two kind of fat, fake beliefs have been built on some “kind of truth”: Not all fatty foods are created equal. For example: pizza, French fries and hamburgers can contribute to weight gain and deterioration of health.

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That’s where confusion has started- 50 years ago researchers have shown that “fat” raised bad cholesterol and can gives many health issues such as heart disease, plus get you fat. But that was about saturated fat.

Nowadays more complex researches have shown that good fat not only reduce bad cholesterol, but raise the good one (yes, yes there is a good one), protect cells, balance the proportions of nutriments in the body, and by it get you thiner;

I was not looking for weight loss to be honest, my main concern was my skin, hair and overall beauty that seemed a bit deteriorated and way much more dry after many years of fat free diet. Which fat to eat then? I will give you today easy “good fat” food

Let’s list three of my fav !

1. Sesame Oilstéléchargement

I might be Mediterranean but I can’t stand olive oil or butter.  I’ve tried other kind of oils to have this amount of good lipid I needed; and I’ve found it: Sesame oil. Living in Asia: sesame oil is one of the most popular one, and it happened to be my fav: super tasty and perfumed, you don’t need much to get one of your dish fulfilled and delicious.

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Sesame oil, which comes from sesame seeds, is a lesser known vegetable oil but is, in fact, one of the healthiest alternatives to normal vegetable oil options.The health benefits of sesame oil include its ability to improve hair and skin health, stimulate strong bone growth, reduce blood pressure, maintain good heart health, manage anxiety and depression, protect infant health, cure the dental problems, prevent cancer, improve the digestive process, and lower inflammation. In a nutshell: it’s a 10 for sesame oil !

2. Chia seedschia-seeds-in-a-bowl

One of the greatest product or “super food” as it considered so, you can find; Chia seeds is full of benefit and the example of good fat. They’re full of fatty acids and omega3. More over they’re also protein, dietary fiber (easy to digest) and full of minerals (potassium, magnesium, calcium).

But careful as they became so popular, they also ate in a wrong way that make you miss of the content.  Chia seeds have a mild, nutty taste and can easily be added to most dishes as a garnish, yet chewing small seeds like flax or chia generally doesn’t make the omega-3s and other nutrients readily available for digestion and assimilation. The best way to access their vitamins and minerals is to either grind or soak them.

3. Fatty fishes 

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The term “fatty fish” may sound unappealing, but actually these are the tastiest and healthiest foods from the sea. Oily fish such as salmon, tuna, sardines, mackerel, and trout are full of omega-3 fatty acids.

Omega-3 fatty acids have been shown to lower triglycerides, which are a type of fat in the bloodstream. Omega-3 fatty acids may also slow down the growth of plaques in the arteries and reduce inflammation throughout the body.

In an important review of studies, researchers found that getting daily omega-3 fatty acids from fish oil could lower triglyceride levels by 25%-30%. Research has demonstrated that omega-3 fatty acids play an essential role in brain and heart health. Specifically, they have been shown to reduce the risk of heart disease, and be beneficial for pre- and post-natal development. 

Which fatty fishes ? 

Fatty fish typically are cold-water fish. You have many good choices when it comes to fatty fish, it includes: 

  • Salmon
  • Tuna
  • Trout
  • Herring
  • Sardines
  • Mackerel 

To conclude: researches on “fat” have shown that good fat exist and even more that we need it. This idea revolutionizes how you eat and how you feel on every level. We got into this “big fat mess” and now we can incorporate healthy fats back into our lives to feel better, cut cravings and live with more energy. 

EVENTS

WORLD WILDE SUMMER CAMP

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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 

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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 

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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