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06/26/11
Common Sense Diet
Hilliard Studio Method™ and Performance Pilates are dedicated to the
total health of our clients and we stress that this goes beyond a
structured exercise regime, and must also include a commitment to a
healthy diet. With that goal in mind, we wish to direct your attention to
this weekend’s opening of the controversial and common sense documentary
“Forks Over Knives” at The Park Terrace Theater.
It asserts that eating a plant based diet will not only save your health
by preventing and reversing many debilitating diseases but can have a
direct effect on our nation’s economy as well. We think it’s to everyone’s
advantage to take a look at the research presented and make an educated
decision on the foods you eat and serve to your family.
Below are excerpts taken from an article by T. Colin Campbell, PhD and
Caldwell Esselestyn, Jr., MD.
“Recent evidence shows that more than ever a plant-based diet is not
something to be ignored. In fact, eating a plant-based diet has become an
urgent matter from several perspectives. Not only will it improve your
health -- and the evidence behind this claim is now overwhelming -- but it
will also dramatically reduce health care costs, as well as reduce
violence to our environment and to other sentient beings.”
“The nation’s economy has been hard hit by spiraling health costs that
seem to have no end in sight. Despite this, as a nation, we are sicker and
fatter than we have ever been. The epidemic of obesity and diabetes,
especially in the young, forecasts an economically unsustainable public
health challenge with the gloomy prophecy that today's children may not
outlive their parents.” T. Colin Campbell, Ph.D. & Caldwell Esselstyn,
Jr., M.D.
It’s up to us, and not our government to protect ourselves: The U.S.
Department of Agriculture's new “food plate” is a good step in the
direction of a plant based diet and a giant leap from the old food pyramid
but The American Dietetic Association is controlled by food corporations.
The pharmaceutical industry profits from chronic illnesses and few medical
professionals receive any training in nutrition or behavioral
modification, but instead are trained to administer drugs to treat
illnesses we could avoid with proper diet and exercise.
Click below for more information:
http://www.huffingtonpost.com/t-colin-campbell/forks-over-knives-how-a-p_b_861672.html
To learn more:
www.ForksoverKnives.com
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06/19/11
Health Tip: Take Hilliard Studio Method™ on the Road this Summer!
Need an HSM fix while you’re away enjoying your summer vacation?
Here’s the travel workout routine we suggested last summer
http://www.performancepilates.com/health_tips/health-tips-archives-0510.htm#road
and below is this summer’s new routine using a blue STOTT resistance band,
which you can purchase for $10
Travel Workout 2011
Below are four 5-minute mix-and-match segments designed to be done all
together or just one at a time. Do Segment 1: Warm-up/Plank/Pushups every
time you workout. Then feel free to add on additional segments 2-4 as you
like with the goal of doing Segments 1-4 in entirety twice a week.
Segment 1: Warm-up/Plank/Pushups—start every Travel Workout with this
segment
Warm-up 2nd position: feet wide on diagonal, bend knees so hips become
level with knees, lift arms overhead, drop shoulders. Holding this low,
add movement:
- 10 slow - down an inch, up an inch
- 10 fast- one heel high
- 10 fast- other heel high
- Balance both heels high- 10 counts
- Forward fold stretch
Plank: hands under shoulders, abs in, tilt tailbone to make back flat,
press feet and inner thighs together, hold
- hold 60 seconds
- transition into side plank
Side Plank: right hand under shoulder, stack hips and heels
- hold 10 counts
- lift hips up and inch for 10
- hold 10 counts
- switch sides
- after second side, transition into straight arm plank and hold for
60 seconds
Transition into Pushups:
- Plank position. Separate hands out wider and angle fingers in.
- 10 slow
- 15 fast
- Child pose
--------------- 5 minutes, do five times a week
Segment 2: Upper Body Band Work. Add on as often as you like. You
will need a blue STOTT resistance band.
Setup for all band work: Stand on band, feet hips distance apart, hold
onto band with some pull in the band, pull abs in
Bicep Curls
- Palms facing in: 10 bicep curls center,
- Palms facing out: 10 bicep curls center
- Finish center, palms facing in 15 full range
Shoulder Bar Raises
- Holding to strap, thumbs together, elbows high. Pull thumbs up to
chin, down to navel. 15 times.
Shoulders Iron Cross
- Holding onto band extend arms to sides, knuckles to ceiling, arms
straight, lift hands to shoulder height. Bend knees.
- 20 small lifts up an inch, down an inch
- Break
- Repeat 20 more
Back- Rhomboids and Posterior Delts:
Bend knees, hinge forward, pull shoulders back, soften elbows and lift
arms to squeeze shoulder blades together.
- 10 full range
- Hold high, 20 faster up an inch, down an inch
- Hold high 10 counts
Triceps
- Same body position as last exercise, extend arms straight behind
you, palms facing in. Keeping arms high:
- 20 small bend/stretches of the elbows
- 20 lifts arms straight
Stretch with Band:
- Chest stretch: double band, straighten arms and cycle arms behind
you up and down, focusing on going slowly through tight spots
- Triceps/ Shoulder stretch: band in right hand, extend right arm
above head and bend at elbow. Catch strap behind you with the left hand.
Inhale. On the exhale crawl fingers along band closer to each other to
open right tricep and left shoulder. Repeat other side.
Segment 3: Glute Work. Add on as often as you like.
- On a towel or mat, find tabletop position on hands and knees. Pull
in abdominals tightly and extend opposite arm and leg to find balance.
Either keeping arm extended or replacing it on floor, begin to slowly
and with control lift extended leg using glute muscle on that side.
- 10 slow up and holds
- 40 faster lifts
- Bend knee in half, repeat
- 10 slow up and holds
- 40 faster lifts
- Turn bent knee out to side on diagonal behind you. Raise knee high
and then lower to floor so top ankle crosses bottom ankle on floor,
repeat full range 10 times.
- Hold bent knee high and lift small controlled fast moves for final
20.
- Stretch in pigeon
- Repeat other side
---------- 5 minutes, add into your workout routine as often as possible
Segment 4: Abdominal Roll Downs and Curl. Add on as often as you
like
- Sitting tall, knees bent, arms over head (advanced) or ahead of you
(basic), take 10 counts to roll down to floor, starting by tilting your
tailbone. One vertebra touches the mat at a time in this slow controlled
roll and do your best to keep your arms high above you. Same thing
rolling back up: tilt your tailbone, pull abs in, nod chin and roll up,
one vertebra at a time. Repeat 3 times to loosen spine and awaken
abdominals.
- Curl: resting on your elbows with knees bent. Tuck tailbone under
and pull navel to spine, pushing the waist to the floor. Chin should be
parallel to the floor and there should be no pressure on the neck. Feel
the deep connection of your abdominals as you reach your hands to the
outside of your thighs keeping your elbows rounded and out to the sides.
Keep the waist down, abs flat with shoulder blades off the floor, eyes
on naval to protect the neck. Hold outer thighs
- Curl up an inch, down an inch 10 times, keeping the lower back on
the floor and never allowing the shoulder blades to touch the floor.
Keep tops of shoulders away from ears.
- Then hold an inch higher and lift faster for 20 more.
- Try releasing hands from thighs or stay holding on and hold position
for 30 seconds.
- Roll up, twist side to side to stretch, repeat one more set
- Find sphinx or upward facing dog to stretch abdominals.
----------- 5 minutes, add into your workout routine as often as
possible
06/12/11
Health Tip: Healthy Delicious Summertime Sweet!
I Scream, You Scream, We all Scream for… Bananas?!
Need the sweet -- but not the sugar, calories and extra inch on the hips?
We’ve got the easiest, tastiest, quench-your-sweet-tooth recipe ever:
Freeze 2 very ripe bananas (peel removed)
Add 1/4 cup of coconut water (or less for a creamier texture)
Blend and voila! Banana Ice Cream without the Cream!
Enjoy!
06/05/11
Health Tip: Hydration Guide
The mercury’s rising and that means your susceptibility to suffering from
dehydration and heat stroke is rising too. The American Journal of
Preventative Medicine reported an increase in heat-related injury rates
over the past 14 years, especially among athletes 19 and younger and over
40. Pregnant women (ahem… paying attention Clary) are especially at risk.
Water is your body's principal chemical component and every one of your
body’s systems depends on it. Mild dehydration drains your energy while
extreme will send you to the ER. The common rule of thumb is 64 ounces of
water a day and an additional 8 ounces for each hour spent in the heat or
working out. We found this nifty website that tells you exactly what you
need based on your body, lifestyle and condition:
About.com Nutrition
So remember
to bring your BPA-free water bottle to class and drink before, during and
after. It’ll keep your energy up and your insides working as beautifully
as you do!
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*The
nutritional information contained herein is based upon information Hilliard
Studio Method reasonably believes to be accurate. We are not responsible
for any adverse effects related to following this information.
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