WHOLE LIVING

A few months ago I came across this article in Whole Living magazine.  

10 Thoughts on Whole Living     

1. Something worth doing once is worth doing again.    

2. Flexibility isn’t wishy-washy. There’s a difference between knowing your priorities and not knowing your own mind.    

3. The road to wellness isn’t straight, clear, or predictable. It’s a path you forge yourself.    

4. Dream up a simple project, then shape it with your hands.    

5. True generosity doesn’t leave you with less, it leaves you with more.    

6. Wait two seconds before you say something you can’t take back.    

7. A balanced life looks and feels different for everyone.    

8. Patience is like a muscle. If you don’t use it, it wastes away.    

9. Vulnerability brings trust. Trust brings opportunity.    

10. Let sensory pleasure, not rules, guide a healthy appetite.  

 

I would also like to add a few of my own:

1. Believe in yourself .    

2. Stop living in the past, learn from it and make your present the best it can be.    

3. Cherish your family and friends.    

4. Make peace with your body and appreciate all it has done for you.    

 

What are your ideas on whole living?  

Extras:  Can Finger Nails Predict your Health?  You can read it here.  

I am always looking for healthy muffin recipes, take a look at these recipes.        

PILATES EXERCISES USING A RESISTANCE BAND PART 4

Side Kick Lay on your side, with your hip, shoulder and elbow in line. Wrap the band around the ball of your foot and hold both ends near your chest, adding tension to the band. Lift the top leg and lower with control to the start. Repeat 12 times on each side.

 

Side Kick Front Lie on your side with your hip, shoulder and elbow in line. Wrap the band around the ball of your foot and hold both ends of the band near your chest. Extend the right leg forward, keeping the spine stable, then squeeze your glutes and extend the leg behind your body. Repeat 12 times on each side.

Back Extension Lie facedown, legs together and straight, extending both arms in front over your head. Double over the band and extend both arms in front, tugging on the band to add tension. Inhale, to prepare, squeeze the glutes and maintaining abdominal engagement, exhale and lift your upper and lower body off the floor and at the same pulling time slightly pulling the band “apart”. Pause briefly and lower to the start. Repeat 10 times.

This is the final installment of the series. Let me know what you think.  

Pilates Exercises using a Resistance Band Part 3

 

Double Leg Stretch Begin with feet together and legs extended into the air. Inhale and lower your legs to the floor, keeping the abdominals engaged and the spine pressed again the mat. Exhale and lift your legs to the start. Repeat 12 times.

Frog Lie on your back with, knees bent, heels together with the band across the balls of your feet. Scoop your abs and curl your upper body off the mat. Inhale, and extend your legs, keeping the heels together at all times. Exhale and bend your knees return to the start. Repeat 10 times. More to follow on Monday.

 

PILATES EXERCISES USING A RESISTANCE BAND PART 2

Leg Circles Lie on your back and place the band over the ball of right foot holding one end of the band in the each hand. Extend the right leg into the air, pull the band towards you slightly to add a little tension. Circle your leg quickly, in a clockwise direction with control. Keep your hips, spine and shoulders pressed into the mat. Repeat 8 times in each direction then switch legs.

Saw Sit tall, abdominals engaged with the band placed across your upper back. Pull on band to add a little tension, inhale to prepare, exhale and twist and roll your spine forward and extend your hand over and across your foot. Inhale and return to the start. Repeat 8 times on each side, alternating.

 

More exercises tomorrow.

 

PILATES EXERCISES USING A RESISTANCE BAND

These are only a few Pilates exercises that can be performed using a Resistance band.

Pilates Hundred Lie on your on your back with your knees bent, doubling over the band holding each end placing your arms long by your sides. Inhale to prepare, exhale and curl your upper spine off the floor. Keeping your gaze on your thighs, inhale here. Exhale, and extend your legs and arms out in front of you, tugging slightly on the band.   Inhale for 5 breaths and out for 5 breaths, while pumping the arms up and down this is a small movement.  Keep this pumping movement until you reach a hundred.   Once finished, bring your knees in to your chest, and then lower your head and your arms.

Roll Up (Modified) Lie on your back with your feet slightly bent, one end of the band in each hand with the middle of the band stretched across the balls of your feet.  Inhale as you peel spine off the mat one vertebra at a time holding your abs in as you slowly reach your upper body forward.  Keeping your abs engaged, exhale and slowly roll back down. Repeat 8 times.

This will be a series of a few Pilates exercises using a resistance band. Stay tuned!

BREATHING

In Pilates we stress proper breathing; this is the first of the Pilates principles.

Breathing is the foundation of our life and although breathing is natural for us, we often times develop bad breathing habits.  What do I mean by this? When you are in the gym, for example, do you hold your breath when pounding out those reps? What about while stretching?  Once we are aware of these bad habits, we can change them. Proper breathing exercises can be used to decrease stress, lower or raise our blood pressure, improve our endurance and calm our minds. The diaphragm is the main muscle we use for inhaling. When we inhale it contracts and flattens down toward the bottom of the rib cage , creating a vacuum that draws in air. When you exhale the diaphragm relaxes and air is pushes out of the lungs. Here are some of the breathing techniques used in Pilates are:

Diaphragmatic or belly breathing:  The belly rises and falls with each breath you take.

A way to practice this is to place your hands on your abdomen and feel it rise as you inhale. On the exhale, draw your abdomen to your spine pressing out the air.

Lateral Breathing: The goal here to breathe into the sides and back of your ribs without breathing into the belly.

Practice by wrapping a band below your shoulders blades, close your eyes and inhale feeling your ribs expand into band. You can watch a short video Here.

Sniffing breath: This type of breathing is initiated by taking in 2-3 small breaths through the nose and exhaling through a pursed lip.

Extras: What do think about this : Baby Food Diet: Should You Try Hollywood’s Newest Trend?

Here is a great article on Mindless Eating written by Ms Carrots N Cake.