My blog that inspired this article is here!
My blog that inspired this article is here!
Osteoporosis Awareness Month is in May and I wanted to give you plenty of notice for my workshops in the area. I provide ongoing support as an educator for American Bone Health to increase community awareness of strategies that promote safety and improve bone health
Freedom from Fractures Presentation in Mountain View, CA
When: Wed. May 2 at 7pm
Where: 2500 Grant Rd at El Camino Hospital
Main Conference Room F/G
Freedom from Fractures Presentation in Palo Alto, CA
When: Friday, May 4, 1 to 2:30pm
Where: “Avenidas” at Cubberley Community Center
4000 Middlefield Road Building I, 2nd floor
To register call 650-289-5400 visit us online at the Avenidas website. Here is a direct link to registration: Class number 5808 – Register here
Cultivate your strength and balance in under 3 minutes with this new fun and challenging standing kitchen counter series. Try it first without the resistance band, and when comfortable, add the resistance loop for greater challenge. Safe for those with back issues and osteoporosis. If you don’t have a loop, tie a resistance band around your thighs.
I’ve recently had an interesting observation. The notion, by typically younger people, that Aging Strong Pilates® is for the elderly, an unchallenging gentle workout.
Yesterday I substitute taught a Pilates class for a fellow teacher at Stanford and after class, one of the participants, in his 30’s, asked if I teach other classes there because he really liked the class. When I mentioned that I teach “Aging Strong Pilates” at Stanford, his reaction was a mix of “is that a senior class and “is that an easy class”? I clarified that it’s exactly what he just experienced and enjoyed in the class I just taught.
Here’s what 2 reviewers have said about of my Aging Strong DVD’s:
“I am in my 40s and I love these exercises. They are gentle but they can really be killers! ”
“The teacher is very thorough in her explanations however, some of the exercises are much more difficult than I expected. Since it is called Aging Strong, I erroneously assumed it was for older people at more of a beginner level.”
I want to paint a clear picture of exactly WHO Aging Strong Pilates is for (both in my group classes and on my DVD’s) and how it’s unique.
Let’s start with “Who is aging?”
Is it people over 40?, over 60?, over 80?
It’s none of those answers…we are ALL aging. Aging is integral to human development yet society fears it, even dreads it. There comes a point in our development where we lose that false sense of omnipotence. Perhaps we’re the victim of repetitive stress injuries, back pain, joint stiffness, chronic illness…you name it. At that point when you realize you’re not invincible, that you need to “train” to get older, that’s the time to try Aging Strong Pilates®. That actual age will be different for everyone as we are all genetically and biomechanically unique. That’s why people in my classes range from their 30’s through 80’s and they all get a challenging yet safe movement experience.
How is Aging Strong Pilates different from other Pilates DVDs?
Aging Strong Pilates targets the areas of our body susceptible to decline as we age including but not limited to, the hips and legs, the spine and balance. I’ve designed the program in a way that is modified for those with bone density issues and other conditions commonly associated with aging, to keep you safe yet challenged.
Pilates classes have an abundance of flexion based (rounded spine) exercises that are ill advised for those with low bone mass and many other diagnoses. These workouts keep you in a safe range of motion that will still have you trembling but keep you out of pain. There’s also a focus on standing weight-bearing functional training. The workouts are by no means easy but you’re guided with clear demonstrations and verbal cues.
As I reflect on my own aging, perched at the threshold of entering my 6th decade next month, I notice the changes in my body, I’ve got more grays in my hair (that I still color), more wrinkles on my face and my neck is starting to look like a Shar Pei…but you know what…I don’t FEEL old and really, isn’t that what matters? I actually feel strong and flexible with abundant energy, a passion for teaching and a purpose in life. I’m grateful for my health, family, friends and you!
Studies show that the second half of life brings more happiness, fulfillment and satisfaction then the days of youth. I’m passionate about helping you meet those years head on with strength, vigor and health!
If you purchase a Quest Vest using this link — you’ll get a free 15 minute skype session with me, and I’ll show you how to customize the vest with a unique postural prop to improve the health of your spine and posture! I’ll also guide you through a simple spine sparing core exercise. Just shoot me an email after your purchase at firstname.lastname@example.org.
Easy action items to get started right away!
With the start of the New Year, it’s typically a time to reassess ourselves and our habits. Do you have a healthy habit you’d like to adopt? Most of us do. The tough part is getting started. That’s why I’ve pulled together these simple action items to help you jump start your way to a healthier you–eating breakfast, drinking more water, moving, connecting, and getting a better night’s sleep.
Remember knowledge is NOT power…execution IS. Choose one to get started. And when you’re ready, put them all together to give your everyday health an amazing boost.
Say Yes to Breakfast
The payoff: Eating breakfast fuels your body and brain for a truly good morning. It also helps jump-start your metabolism, which may be one reason that breakfast eaters tend to weigh less than those who skip it. Your best start: Choose foods you’ll look forward to–there are many more choices beyond plain-old cereal. Try plain or vanilla yoghurt with fresh berries. I start my mornings with fruit and veggie smoothies-my Vitamix is my workhorse for providing a healthy start for the whole family.
Just Add Water
The payoff: Every cell in your body contains water. Staying well hydrated can prevent headaches, moodiness, loss of focus, and muscle fatigue. Your best start: Carry a refillable bottle of water with you at all times–in your bag, in your car, on the job, and at the gym. If it’s handy, you’ll sip it. (I must admit I’m terrible in this area but will try to do better this year) Also, eat more fruits and vegetables, which contain lots of water. (Did you know that 91 percent of the weight of broccoli comes from water?) Remember that other water-based beverages count too.
The payoff: Regular and meaningful connection with friends, family, volunteering all improve your levels of stress, and release feel good hormones.
Your best start: Write a letter, make a phone call. Enjoy a walk in the park or a hike in the woods with a buddy. Volunteering and focusing on helping others helps you as well.
Sleep Better Tonight
The payoff: Getting a good night’s rest boosts energy and improves immunity. It’s also been associated with heart health and a longer life span.
Your best start: Create a calming routine. At the end of the workday, write in a journal or create a to-do list for tomorrow, so you won’t worry you’ll forget something. Reading a few pages in a book or playing Words with Friends usually knocks me out pretty quickly. As you prepare for bed, dim the lights and quiet any loud noises. Following the same pre-bedtime routine each night can help you drift off more easily.
“One of the cornerstones of Teresa’s Aging Strong Pilates classes is balance. She drills us with fun balance exercises every week and last Thursday it paid off for me, in a big way.
I was leaving Safeway with two grocery bags (similar weight, evenly balanced, carrying properly) when I spied a very attractive man walking from the parking lot toward the store. A VERY attractive man! Instead of watching where my feet were going, I was watching him; making quick calculations in my head, would our paths cross close enough for a smile or nod or … dare I say, a wink? Sad to say, in my inattention, I tripped over the curb.
This story could have had a number of unhappy endings. I could have fallen and been seriously hurt, or at least scraped my knees; perhaps I’d have broken my foot – that did happen several years ago under similar circumstances (curb, not cute guy). He wasn’t close enough to have caught me, so no “meet cute” story. But, I was able to stop myself from falling because my body remembered Teresa’s “clock” exercises where we stand on one foot and move the other foot in and out to different points around our bodies. Tick tock. ”
“I didn’t get to meet the guy, but also my face didn’t get to meet the sidewalk. That is a definite win, I’d say!”
~ Rose Morgan (Aging Strong Pilates® class participant since inception)
Having a husband and son who are hard core hikers, I’ve had to figure out how to keep up. With much encouragement (and trepidation on my part) I made it up Yosemite National Park’s iconic Half Dome for the first time just 4 years ago. Since that extremely challenging hike which literally wiped me out, I’ve discovered the magic of trekking poles and it’s made subsequent hikes so much easier!
Try this now with me. As you step forward with the right heel, your upper body is rotated toward the front (right) leg-left pole on the ground in front. Then your left lats fire as you pull back w/your left arm, rotating your upper body to the left as you shift your weight onto your rt leg and your left leg swings forward.
The kinetic chain continues with firing of the opposite right gluteal muscle in a diagonal pattern. This is the myofascial posterior oblique line of connective tissue in action, firing in a coordinated fashion to promote healthy gait.
The collapsible poles that I own provide absorption of forces, increased power to propel myself, and more stability and balance to reduce the risk of falls. Poles come at set heights and adjustable heights. If you’re buying ones at a set height- make sure your forearm is parallel with the ground when you’re holding them (elbow at a 90 degree angle). If you want to share your poles, it’s better to buy adjustable poles where you can vary the height.
For me, the features most important were collapsibility (to 24 inches) and weight. I wanted to be able to tuck them in a backpack or hang them from a carabiner on my fanny pack and wanted them to be very lightweight. I have no ties with any trekking pole company. I just wanted to share my experience in the hopes that it might inspire others to get moving more and enjoy the amazing beauty we have at our fingertips.
You wouldn’t believe how many times I hear – I just don’t have time to get to a fitness class as often as I want to. Here’s a quick workout that you can do in your kitchen. It’s a short, time efficient standing workout you can do in your kitchen between latte’s! This workout targets hip and leg strength, core, flexibility and balance – great for when you’re tight on time and want a quick fix! Let me know how you like it!
150 Wortham Court
Mountain View, CA 94040