Motivational Message on "Limitations" by
If you always put limit on everything
you do, physical or anything else. It will spread into your work
and into your life. There are no limits. There are only plateaus,
and you must not stay there, you must go beyond them.
Have you thought
of PILATES for your PAIN? Many have, but…how did it all
• With the interest and success of
Pilates in this age, sometimes the roots of the work can be forgotten
or even misunderstood. Functionally, Pilates work offers refinement
of motion, promoting efficiency of the body by decreasing the
amount of disparities from side to side, front to back, and opposing
muscle groups and so on. This all stemmed from the “powerhouse”
or trunk, not just abdominals, but the entire core of the body,
and everything that flows out from this power center is independent
yet supported from it. Understanding that movement efficiency
is the key element to effective movement will help in grasping
the intention and purpose of this type of work.
• The basic Pilates exercises affect the body for stabilization
in many ways.
• Many exercises “spot the trouble” and show
insights to your own movement habits that could be a root cause
of pain and ailments, not linked to structural issues.
• There are many aspects to the comprehensive work of Joseph
Pilates. Joseph Pilates created this work, in the 1920’s
to the 1960’s, primarily for dancers as a method of recovery
from injury. Joseph himself was a gymnast and boxer and had innovative
ideas for fitness training that were years ahead of his time.
He developed the “Cadillac” in a World War I hospital
bed, to convert it into a useful recovery tool for patients. This
training turned and grew into what is now a whole method of exercise.
Incorporating preventive injury training is now “mat”
exercise, while the “reformer, trapeze and Cadillac”
are also tools he would use for progressing his clientele of elite
New York dancers.
• While Joseph originally called the program “Contrology”,
the name never stuck; his surname did. His attention to the finest
detail and control in the work are what he emphasized then, and
what we continue to work with today.
• Today’s increase in participants can be accounted
for in many ways, including the many stars that use the program
to train, the athletes that claim benefits from it, and the fact
that this work, while intense, focused and effective, does not
come with other strings attached, as in lifestyles like Yoga or
Tai Chi. Pilates can be done by anyone as a stand alone fitness
program, or in conjunction with any training method and is not
exclusive of our daily life. Yoga offers many benefits but has
multiple facets that can and should be integrated. Pilates is
a fitness program only.
• Pilates participants see wonderful results that, no question,
improve their daily living, from just getting up in the morning,
to training for a marathon. The ongoing success of this work is
a tribute to the amazing insights of one man: Joseph Pilates.
• When looking for YOUR favorite instructor, find one who
– *effective stabilization that is needed to engage correct
muscles for Pilates
– *basic Pilates exercises with modifications for special
– *basics Pilates exercises with progressions for advancing
– *Body landmarks to help visually identify weaknesses
– *Cueing strategies for successful Pilates teaching
– *Variety of integrated functional exercises that are catered
Here is a great 10 minute total body
fat burning circuit that will work your upper body, lower body,
abs and heart rate. All you need is a jump rope and you can do
this workout anywhere. This is especially great to burn off the
extra calories you may have eaten this summer.
OK, here’s the 10 minute
toal bdy fat burning circuit:
Jump Rope x 100
Jumping Lunges x 10 each leg
Push Ups x 10 Perform as many rounds as you can
in 10 minutes. See if you can get 4-5 rounds.
What did you have
for breakfast and why?
This might be the best question
you can ask yourself today.
Walking in NYC this morning I
witnessed a phenomenon that takes place everyday, even where you
live. People start their day with the wrong breakfast. They consume
large amounts of sugar, fat and salt, then feel sluggish, unmotivated
and fat, then grab some more fat, sugar and salt to feel better.
Break the cycle and start your day with amazing energy, metabolism
and focus. Ask yourself these questions to see if you ate the
best breakfast for you:
• Why did you choose it?
• How did you feel after eating?
• What was the quality of the food?
• Did it have excessive sugar, fat, salt and preservatives/chemicals?
• Could you have made a better decision? If yes, what?
• Why didn't you make a better decision?
Everyone I ask wants these 3 things: to lose weight, have more
energy and less pain. Breakfast is a chance to get all 3 of those
things! Tomorrow make a great choice and choose a lean protein
like organic eggs, energizing carbs like oatmeal & berries
and a good source of fat like almond butter. Just do it.
Prep Time: 30 min / Cook
Time: 15 min / 6 servings
• 1 cup dried morel mushrooms
• 1 cup dried chanterelle mushrooms
• 1 cup dried shiitake mushrooms
• 1 cup warm water
• 3 cups white wine
• 6 medium tomatoes, cored, seeded plus 1 tomato, chopped
• 1/2 teaspoon salt
• 2 tablespoons olive oil
• 2 tablespoons minced shallots
• 1 tablespoon minced garlic
• 1 cup finely diced onion
• 1 1/4 cup panko crumbs (Japanese)
• 1/4 teaspoon pepper
• 3 1/2 ounces goat cheese, room temperature
• 1 tablespoon chopped fresh parsley leaves
Put mushrooms, water, and wine into a container and soak until
mushrooms are rehydrated. Remove mushrooms and squeeze out excess
liquid. Reserve the liquid. Roughly chop mushrooms.
Sprinkle the cored and seeded tomatoes with salt and place upside
down to drain. In a saute pan heat 2 tablespoons of olive oil
and add shallots, garlic, and onion. Cook until translucent. Add
mushrooms and cook for about 5 minutes then add 1/2 cup of the
reserved mushroom liquid to pan and cook for another 4 or 5 minutes,
or until most of liquid is absorbed. Add the panko and the chopped
tomato and stir to combine. Season the mushroom mixture with salt
and pepper and remove from heat.
Preheat the broiler. Mix together the room temperature goat cheese
and parsley and reserve. Stuff each tomato with the mushroom stuffing
and top with thin layer of goat cheese mixture. Place tomatoes
on a baking sheet and put under the broiler for 2 to 3 minutes
until cheese is slightly melted and golden.
Services: Personal Chef Services,Cooking
and Baking Classes, Small Catering Venues, Dietary Consultation
Healthy food that will tantalize your taste buds! Passion in what
you do is what makes one fulfilled. Sharing that love with others
is the key to a successful person, not only in business, but in
life. My creations originate from my heart and soul. I use only
the freshest and most natural ingredients, insuring that those
who indulge in my culinary creations experience the same pleasure
I take in preparing them. I have been creating culinary magic
in my kitchen for years, ranging from tempting appetizers and
creative main courses to decadent desserts. The Enchanted Palate
features my signature culinary creations, as I combine my gift
for food and tastes with the freshest ingredients, attention to
nutrition, and dietary restrictions.
Kids Health &
Fitness - Plugging into Physical Activity
These days, it seems that every
where you turn, someone is talking or writing about pediatric
obesity. While there are many factors for this epidemic, physical
inactivity is one that is often stated, and technology is often
blamed for this.
Well unless an alien race comes and blasts us with EMF (electromagnetic
field) weapons, knocking out everything electronic and digital,
technology is here to stay.
Fortunately, there is a growing class of technology that is helping
to combat childhood obesity, and a host of other healthcare challenges
related to physical inactivity, or what I like to call “hypokinetic
disease”. This is called “exergaming”, and is
a sub-division of the growing genre within the “games for
health” field. While Dance Dance Revolution is probably
the granddaddy of exergaming, the Nintento Wii is what has brought
exergaming to the national forefront. For those who don’t
know what DDR or the Wii is, exergaming is a interactive digital
video games where in order to play the video game, you have to
physically move your body (besides just your thumbs).
Some game consoles use a hand-held remote that you wave around
(eg. the Wii) while some utilize a camera that captures your body’s
movement (eg. Sony’s Eye Toy). Microsoft Xbox is coming
out with Kinect that is the next generation of video cameras that
capture movement in 3D while Sony is coming out with their version
of remotes that have glowing colored orbs at the end.
As the technology progresses, I think that we will go the way
of the video camera or sensor where you won’t have to hold
anything—soon we will be Star Trek’s holodeck, playing
in a virtual world.
What is amazing about exergaming when it comes to healthcare is
that now we have a tool that we can use to reach those patients
who are the hardest to motivate because exergaming seems to overcome
most of the obstacles and excuses that people have about exercise.
Exercise boring? What is more fun than playing a video game! No
time? You can play these games right in your own home—no
gym membership required. What to exercise with others? You can
now play these games with your friends and get a group workout.
Have a physical limitation? Many of these exergames can be played
while sitting in a chair and you can still get a workout. Exergames
are being studied and used for rehabilitation, like with post-stroke
or at-risk-for-fall patients.
While there are a number of in-home exergame products now available,
organizations are starting to see the benefit of reaching patients
and clients with this new intervention. Medical fitness centers
are starting to add exergaming equipment in their facility. Recreation
centers and community centers such as YMCAs and Boys and Girls
Clubs are converting underutilized space like old racquetball
courts and turning them into exergaming zones. Examples of such
facilities are the Xrtainment Zone in Loma Linda University’s
Drayson Center and the Chicago Bull’s Energizebulls Exergame
Fitness Center for public schools.
Schools and after school programs are starting to utilize exergames
into their programming. Some schools are even using exergames
during the school day, as part of their learning process, because
studies show that exercise can help improve learning and academic
scores while at the same time decreasing behavioral and attendance
A key component to making this all work is to have the right instructor
or training leading out in organized, structured programming.
Just having a room full of exergames may be ok in the beginning,
but what many are finding out is that programming is the key to
long-term compliance and utilization of exergame equipment.
That is why companies such as Exergame Fitness (www.exergamefitness.com)
the largest dealer of exergaming equipment in the world, has partnered
with MedPlay Technologies (www.medplaytech.com) to provide both
the equipment and the programming so that facilities can get the
most value and return on investment.
Exergaming isn’t just for kids, either. Seniors have been
getting into Wii bowling tournaments at senior centers. There
is interest in looking at the cognitive effects on seniors who
exergame. Special populations, such as special needs kids are
also benefiting from exegaming.
With pediatric obesity on the rise, even health insurance companies
are starting to pay attention to exergaming. Inland Empire Health
Plan, a medicare-based state health insurance, pays for overweight
kids to attend a 7-week program called Family Fit Zone, held at
the Xrtainment Center. Aetna is also close to providing coverage
for various games for health. Humana has a division that helps
to support exergame and games for health projects with it’s
Whether you’re a healthcare professional, trainer, health
educator, fitness facility, school, senior activity director,
or special needs teacher, exergaming can be a most useful tool.
If you are not a video gamer and this is all new to you, check
out Exergame Fitness or MedPlay Tech’s websites for more
A multi-university research project called Exergames Unlocked
(www.exergamesunlocked.org) is designed for the first-timer in
mind. The Exergame Network (www.exergamenetwork.com) is a non-profit
website that also provides all kinds of information for those
new to this area. And if you’re looking for exergame-related
research, the best place to check is the database in Health Games
Research (www.healthgamesresearch.org, click on “database”).
If you’re looking for a tool that speaks the language of
the younger generation, then check out exergaming and see how
you can use this technology for good. With these types of video
games, “working out is all play”!
Creator TrueFitness Hybrid Strength Training Systems, Athletic
Performance Training, Body Fat Loss, Injury Prevention/Rehab,
Name it, I’ve done it. While other trainers were trying
to figure out what works, I took it to another level and figured
out how and why it works. With my extensive background in rehab,
sports performance training, as well as personal training instruction,
no training need or capability in health and wellness will stop
me from helping you achieve fitness by means of TrueFitness!
Health is where Fitness meets Dedication
This is a sample workout
of how we like to train at TrueFitness in San Diego, CA, a licensing
partner of Achieve Fitness USA.
For our lower body we train using the 4 energy system that the
body uses to create more energy and we like to train each one
after the other. We like to start by training our Power system
(Creatine Phosphsate system. Training in this system is for full
power. We like these sets to be under 30 seconds in duration although
depending on the rest in between each reps they might last longer.
The second system we call Power strength (fast glygolysis) and
last around one minute. Third is Strength (slow glycolysis and
lasts up tp 2 minutes and then lastly we have our Cardio (aerobic)
with sets that last over a minute. We do change things up but
the formula stated above is the general practice for our lower
body to develop Power, strength and cardiovascular conditioning
all in one workout.