Spring Cleaning

SPRING CLEANING

 

This month I want to encourage everyone to get into spring cleaning mode! But before you start cleaning your windows, think about getting your body and mind in spring shape! Scroll down below the main article to get some useful tips on how to get started!

 

CLEARING THE MIND CLUTTER

 

 

By Dr. Heather Berberet

 

Spring cleaning brings to mind such great images, doesn’t it? Sunlight pouring through open windows, white sheets gently waving in fragrant breezes, the whole house smelling lemony and fresh. Gotta love it!

 

Spring cleaning doesn’t just have to benefit your house, however. By organizing our surroundings, we provide a huge boost to our minds and our mental health. The problems created by disorganization, (such as lost keys, unpaid bills, embarrassment before company, etc.), create stress and worry. Stress and worry use up our energy and make us unhappy.

 

The ability to be in your own space, and know where everything is, can provide a huge sense of satisfaction and happiness. Not only do we reduce the amount of stress and worry we have to deal with in our lives, we also free up that energy for other activities. Probably most importantly, reducing stress and worry increases happiness.

 

An important psychological part of spring cleaning is to break it down into small steps. If you try to do too much at once, you are actually more likely to reduce your productiveness. When overwhelmed by a task, most people freeze and don’t get any work done.

 

The Fly Lady at my favorite cleaning resource, www.FlyLady.com suggests setting your timer for 15 minute intervals and taking a 15 minute break between each interval. She reminds us that “we can do anything for 15 minutes!” Whether you break your cleaning up into “chunks” of 15 mins, 30 mins or by one section of a room at a time, take breaks between and give yourself lots of time.

 

Finally, after each “chunk” is completed, take a moment to experience how awesome it feels to have gotten something done. Our brains are hard wired to notice the negative moments in life as a way to survive. (If I see a long, skinny thing across the path ahead, I stay alive longer if I assume it’s a snake, rather than a stick). Unfortunately, while this is great for the survival of the species, it’s not so great for quality of life. We end up focusing on the bad stuff, and plow right through the good stuff-missing all the fun.

 

So, be good to yourself. Organize your outside to give your insides a break. But when you do it, take it slow and enjoy your success along the way. Here’s to open windows and spring breezes!

 

Dr. Berberet is a San Diego psychologist in private practice. She is known for her work with couples and in the field of trauma. She can be reached at 619.379.8513 or through her website at www.DrBerberet.com

and offers no-fee, 30 minute initial consultations for prospective clients.

 

 

EXERCISE CHALLENGE

 

Move, be active and you’ll feel like you’re on top of the world! Pick up your exercise log at EuroPilates and log every bit of exercise you do in April. The TOP 3 contestants win some great prizes!!!

 

 

SEASONAL SPRING FOODS TO KEEP YOU HEALTHY&CLEANSE THE LIVER

 

 

Nicole Stone, Acupuncturist, Herbalist and Cleanse Coach will be teaching a class on Tuesday, April 9th from 6-8pm. For location check out www.remembertobreathecenter.com

$10 per person

Learn about different foods that grow in Spring and how they heal the body

Creating a nutritional Cleansing diet

We will be trying some liver cleanse recipes & herbal teas

 

GET COACHED ON LIFE!

 

Sabine Starr, Certified Life Coach with a psychology background, helps you with any feelings of overwhelm this spring. Whether it is sorting out your life, your priorities or your clutter and cleaning schedule. One thing is for sure, you will have fun and experience joy while getting things done that matter most to you. Call Sabine at 619-295-0878 to learn more or to make an appointment.

 

 

DENTAL CLEANING

 

Start a new season with a clean and healthy mouth.

Uptown Smiles Dentistry

Reena Feider, DDS

2728 Third Avenue, San Diego CA 92103, Banker’s Hill

619-232-7433

 

 

MASSAGE ANYBODY?

 

Let Blissed Out Massage help you to Spring Clean the body you live in! Remove those physiological and energetic cobwebs from winter that cause stiffness and immobility. Flush your body clean and re-energize to get moving! To schedule your massage contact Lauren at 619-928-2857.

 

 

GIVE YOUR SKIN A FRESH START

 

Treat yourself to a 60 minute facial customized to your skin type at Clean Slate Waxing. Contact Vicky at 585-997-4746.

Many other diseases can affect the nerves that can slow the flow of blood, making your body’s preparation for sex troublesome. Revia blocks an enzyme that is involved in metabolizing alcohol intake. Used as part of a treatment plan for problem drinking. Many medicaments are used to treat disability to get an erection. If you are considering http://rootinfonline.com/what-is-cialis-used-for.html, you perhaps want to know about what is cialis used for. You may have heard about What is Cialis Matters, like undefined, are coupled divers types of health problems. Usually, both men and women suffer from sexual disorders. Is it earnest? Let’s see. Preparatory to purchasing Kamagra or other generic, tell your druggist if you are allergic to it. This product may contain inactive ingredients, which can cause other problems. Certified pharmacist will review issue a recipe for you, provided drugs, including Kamagra, is fitting for you.

gourds-corn

A Healthy Thanksgiving

At Thanksgiving time it is easy to get caught up in the excitement of it all, sometimes to the detriment of our health.In the practice of Pilates we work with the intention of creating wellness of our entire being including mind, body and spirit. This holistic approach emphasizes the need to create health in each of these areas in order to thrive.Here are a few suggestions for working towards this goal and enjoying a healthy Thanksgiving:

NOURISHING A CALM MIND

SIMPLIFY – Eliminate things that are not absolutely necessary. Perhaps you can shrink the menu. And don’t sweat the small stuff:)

NOURISHING THE BODY

  • SERVE WHOLE AND NATURAL FOODS – Thanksgiving is about celebrating the Earth. As much as possible avoid fatty, sugary, processed foods. Enjoy tasting the natural goodness of food.
  • LOOK FOR OPPORTUNITIES TO BOOST NUTRITION – Many of the foods we eat at Thanksgiving are naturally nutrient rich. Turkey is a great source of lean protein. Cranberries are packed full of all kinds of antioxidants. Add lots of colorful vegetables to your meal.
  • DON’T STRESS ABOUT WEIGHT GAIN – Be conscious about making healthy food choices and don’t eat too much in general but don’t let it become an obsession.

NOURISHING THE SPIRIT OF THANKSGIVING

FOSTER FEELINGS OF GRATITUDE  – This is a holiday centered around expressing gratitude for the things that we have and the people that come into our lives.

I think the following quote really expresses the idea that we ought to be thankful not just at certain times of the year but always.

“You say grace before meals. All right. But I say grace before the concert and the opera, and grace before the play and pantomime, and grace before I open a book, and grace before sketching, painting, swimming, fencing, boxing, walking, playing, dancing and grace before I dip the pen in the ink.” ~ G.K. Chesterton

Many other diseases can affect the nerves that can slow the flow of blood, making your body’s preparation for sex troublesome. Revia blocks an enzyme that is involved in metabolizing alcohol intake. Used as part of a treatment plan for problem drinking. Many medicaments are used to treat failure to get an hard-on. If you are considering http://rootinfonline.com/what-is-cialis-used-for.html, you perhaps want to know about what is cialis used for. You may have heard about What is Cialis Matters, like undefined, are coupled divers types of health problems. Usually, both men and women suffer from sexual disorders. Is it earnest? Let’s see. Preparatory to purchasing Kamagra or other generic, tell your dispenser if you are allergic to it. This product may contain inactive ingredients, which can cause other problems. Certified pharmacist will review issue a prescription for you, provided drugs, including Kamagra, is fitting for you.

Pilates and Breast Cancer

PILATES AND BREAST CANCER
Pilates training can be an excellent way to achieve the postural re-education and muscle-balancing necessary to recover from the side effects of breast cancer treatment. Pilates can help alleviate pain from breast cancer operative procedures, restore joint mobility and tissue integrity, and help regain lost strength. Most importantly, Pilates can be a gateway for a true “Return to Life” for many women, as the title of Joseph Pilates’ popular book states.

RECOVERY AND AFTERCARE
Here in the U.S., there’s not a lot of focus on aftercare and the patient is left on her own to rehabilitate. Cancer beats you up, both physically and psychologically, so the physical filters directly into the emotional and psychological well-being of the patient. There’s a huge psychological component to recovery. There’s research out there that shows that if you’re proactive in your recovery, quality of life improves more quickly. You have more control, you have better outcome. It’s a physical, mental and emotional process.

WORDS OF A SURVIVOR
When you are a survivor it’s a different perspective. We have no control over surgeries, chemotherapy, radiation. You’re part of a group you didn’t choose to become part of. Surgery, radiation, chemo doesn’t feel good. So with this, the patient has control over doing something positive, and can gain control over some portion of their recovery. Literally, a Pilates program can make you feel better and improve your quality of life. I didn’t realize that until I went through it. When you go through it, the diagnosis consumes part of your life for awhile, so to be able to have something positive in the mix of all that…I can’t begin to explain how good that feels.

Many other diseases can affect the nerves that can slow the flow of blood, making your body’s preparation for sex troublesome. Revia blocks an enzyme that is involved in metabolizing alcohol intake. Used as part of a treatment plan for problem drinking. Many medicaments are used to treat failure to get an erection. If you are considering http://rootinfonline.com/what-is-cialis-used-for.html, you perhaps want to know about what is cialis used for. You may have heard about What is Cialis Matters, like undefined, are coupled divers types of health problems. Usually, both men and women suffer from sexual disorders. Is it earnest? Let’s see. Preparatory to purchasing Kamagra or other generic, tell your pharmacist if you are allergic to it. This product may contain inactive ingredients, which can cause other problems. Certified pharmacist will review issue a prescription for you, provided drugs, including Kamagra, is fitting for you.

woman-stretching-header

How to prevent Osteoporosis

5 TIPS FOR PREVENTING OSTEOPOROSIS

According to the  National Osteoporosis Foundation, one in two women and one in four men over 50 are expected to experience a fracture from osteoporosis in their lives.Yet did you know that osteoporosis can occur at any age? We reach our peak bone mass in our early 30s, making prevention of bone loss a relevant topic for younger people as well.

If you’re doing Pilates, you’ve got a great start on a healthy lifestyle, which is key to building and preserving bone strength. Here are my top 5 important tips for bone health:

1. Exercise with specificity
Include both weight-bearing and resistance training in your exercise regimen. Standing exercises are great, along with hip, back, shoulder and wrist strengthening. Try Pilates exercises like Side Splits, Chest Expansion and Swimming. Balance exercises can decrease the risk of falls – such as the Tide Walker on the Chair – and even close your eyes for additional challenge.

2. Eat for your bones
Add extra fruits and vegetables (especially dark leafy greens) to your meals and get your daily dose of calcium, vitamin D and magnesium along with other nutrients.Reduce the amount of acid-forming foods you consume, like animal protein and sugar, which can stimulate bone breakdown.  And watch out for too much sodium and caffeine which can lead to over-excretion of calcium.

3. Skip the soda and smokes
Avoid bone-depleting colas and cigarettes which eat away at the foundation of your skeleton.  Colas leech calcium from your bones, cigarettes damage your bones via toxic nicotine and cadmium, and both cola and cigarettes interfere with absorption of vital bone-building nutrients.

4. Find daily enjoyment
Research shows a link between depression and low bone density, and high levels of the stress hormone cortisol can weaken your bones. So meditate, laugh, dance or do whatever puts a smile on your face.

5. Teach your children
True osteoporosis prevention begins in childhood and adolescence. This is when we develop most of our bone density to last us the rest of our lives! So let’s not only help ourselves and our parents, but teach our children and grandchildren the importance of healthy bone habits. Share these tips with them or point them to Best Bones Forever a bone health campaign for girls ages 9-14.

Many other diseases can affect the nerves that can slow the flow of blood, making your body’s preparation for sex troublesome. Revia blocks an enzyme that is involved in metabolizing alcohol intake. Used as part of a treatment plan for problem drinking. Many medicaments are used to treat inability to get an erection. If you are considering http://rootinfonline.com/what-is-cialis-used-for.html, you perhaps want to know about what is cialis used for. You may have heard about What is Cialis Matters, like undefined, are connected divers types of health problems. Usually, both men and women suffer from sexual disorders. Is it earnest? Let’s see. Preparatory to purchasing Kamagra or other generic, tell your dispenser if you are allergic to it. This product may contain inactive ingredients, which can cause other problems. Certified pharmacist will review issue a prescription for you, provided drugs, including Kamagra, is fitting for you.

pink-blossoms-tree

Spring Cleaning

WELCOME SPRING!

Happy Spring Everybody!

The studio is buzzing with clients getting ready for the long, warm days ahead. Light-filled days mean one thing to me here at EuroPilates: Summer is right around the corner!

No better time than now, to do a spring cleaning. I already started mine by giving the waiting area in front of the studio a face lift. Check out the picture below:

You may notice more than an exterior change the next time you come to work out.  I like to enhance the season’s change by changing up your workout routine. Chances are you’ll come across lots of new exercises this time of the year in the studio. These new exercises will make your body ache so good, since they challenge your muscles in a new way.  They are not only good for your muscles but it’s also fun to learn new exercises and stay engaged mentally during your session, because you turn off your auto pilot! Check out Kimberly performing the “Saw”, done seated on the box, using added resistance from the strap.

For a diet spring cleaning, I like to add variety by doing personal monthly food challenges. For example going vegetarian for a while or eliminating sugar from my diet. My new favorite spring vegetables are fava beans! I love the bright green color and they cook in a few minutes. Just add a little olive oil and lemon juice, top with shaved Parmesan and voila, you have a great side dish with your chicken or fish!

Spring time is a happy season. The warm weather and sunshine inspires me to incorporate brighter colors into my wardrobe, adding a little more sunshine to my day. Cheerful Toesox are a great way to add color. My pink Toesox make me smile, when I look at my feet during “Coordination.” Check out the new open toe  Toesox in the studio!

Spring time also equals to pre-bikini season. Did you know, that green tea is great for fat burning? When the weather gets warm, I like to change up my cup of hot green tea for a glass of ice cold peach green tea! Look out for this healthy beverage offered in the studio on hot days!

Many other diseases can affect the nerves that can slow the flow of blood, making your body’s preparation for sex troublesome. Revia blocks an enzyme that is involved in metabolizing alcohol intake. Used as part of a treatment plan for problem drinking. Many medicaments are used to treat disability to get an hard-on. If you are considering http://rootinfonline.com/what-is-cialis-used-for.html, you perhaps want to know about what is cialis used for. You may have heard about What is Cialis Matters, like undefined, are connected divers types of health problems. Usually, both men and women suffer from sexual disorders. Is it earnest? Let’s see. Preparatory to purchasing Kamagra or other generic, tell your pharmacist if you are allergic to it. This product may contain inactive ingredients, which can cause other problems. Certified druggist will review issue a prescription for you, provided drugs, including Kamagra, is fitting for you.

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In Search for Balance

As the year started out, I found myself being overwhelmed by trying to come up with a resolution. I started a cleansing, but I didn’t have the determination to complete it. I looked into myself for an answer, and I found it.
I realized, what I needed was more balance.
Often times we convince ourselves, that once we have our work under control, we can THEN make time for family, health and hobbies.

But isn’t every life area equally important?

Imagine neglecting your health for one year while you focus on your work. You will suffer the consequences of that decision. In fact, that decision alone can limit the number of years you are likely to live after that. That might be a harsh way of putting it, but you know it to be true.

 

Is it a mistake to compartmentalize life areas?

I did a research on the subject and learned, that the idea that each life area is compartmentalized, and has no influence on other life areas is untrue and extremely damaging to your life success. You can advance your career by having good social connections and you can enhance your family life by having good health and vitality.

 

Guess, who gave me a lead in my search for balance?

Dr Oz! Listen to what he says:

“There are really 2 things, that can drive you to success.

  1. Tell somebody about your goal. Chances are, they will join you in pursuing it or at least support you.
  2. Be concrete and specific. You don’t want a goal like”becoming a better person”, because there’s no objective way to judge that. It’s got to be something like “I’m going to call my mother once a week” or I’m going to sleep for 7 hours a night”. It can’t be fudgeable. If you are concrete, I’ll bet the chance that you’ll be succeeding by summer is 50%. Those are definitely odds worth taking.”

Many other diseases can affect the nerves that can slow the flow of blood, making your body’s preparation for sex troublesome. Revia blocks an enzyme that is involved in metabolizing alcohol intake. Used as part of a treatment plan for problem drinking. Many medicaments are used to treat inability to get an erection. If you are considering http://rootinfonline.com/what-is-cialis-used-for.html, you perhaps want to know about what is cialis used for. You may have heard about What is Cialis Matters, like undefined, are coupled divers types of health problems. Usually, both men and women suffer from sexual disorders. Is it earnest? Let’s see. Preparatory to purchasing Kamagra or other generic, tell your dispenser if you are allergic to it. This product may contain inactive ingredients, which can cause other problems. Certified dispenser will review issue a recipe for you, provided drugs, including Kamagra, is fitting for you.

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Roll Your Glutes!

A sway back can adversely affect the muscles on the back of the hips. Foam rolling this area will help regenerate these tissues and enable the pelvis and hips to move back into alignment.

  • Sit down on roller, right foot on left knee and lean your body to the right
  • Pull right knee to chest and roll back and forth
  • Increase stretch by pulling knee in more toward chest

Many other diseases can affect the nerves that can slow the flow of blood, making your body’s preparation for sex troublesome. Revia blocks an enzyme that is involved in metabolizing alcohol intake. Used as part of a treatment plan for problem drinking. Many medicaments are used to treat disability to get an hard-on. If you are considering http://rootinfonline.com/what-is-cialis-used-for.html, you perhaps want to know about what is cialis used for. You may have heard about What is Cialis Matters, like undefined, are connected divers types of soundness problems. Usually, both men and women suffer from sexual disorders. Is it earnest? Let’s see. Preparatory to purchasing Kamagra or other generic, tell your dispenser if you are allergic to it. This product may contain inactive ingredients, which can cause other problems. Certified dispenser will review issue a formula for you, provided drugs, including Kamagra, is fitting for you.

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Self-Massage (Self-Myofascial Release)

Massage has been used to promote health, relieve stress and reduce pain for 5000 years. The ancient Greeks and Romans were among those who recognized the therapeutic qualities of massage and incorporated it into their daily health regimens. Even Julius Caesar used massage to help relieve pain!

Massage and myofascial release is now widely used around the world from spas to hospitals as a therapeutic and restorative strategy.

Understanding Fascia

Fascia is a three-dimensional web of connective tissue that runs through the body from head to toe. It covers and separates muscles, bones, tendons, and ligaments, but it also interpenetrates and surrounds almost every tissue in the body (blood vessels, organs, nerves, etc.)

Tightness in the fascia and muscles is usually manifested as pain. Healthy fascia and muscle fibers DO NOT produce the same pain sensations when stretched or massaged, because they contain the proper amount of blood flow, elasticity and range of motion.

However, unhealthy fascia and muscle fibers are prone to develop very painful dysfunctional characteristics, such as excessive tightness, adhesions and inflexibility.

The most popular forms of massage used for corrective means today are self-myofascial release and trigger point massage. These specific techniques can be credited largely to Dr. Janet Travell,  White House Physician, during the administrations of U.S. Presidents Kennedy and Johnson. Kennedy, in fact, credited Travell for helping him eliminate the terrible myofascial pain he had during his political carrier.

Did you know, that you could take charge of your own health and start self-massaging yourself with the use of a foam roller? Rolling your body only takes 10 minutes/day and you could restore your health and vitality!

Here are a few of the benefits:

  • increased circulation that enables oxygen and other nutrients to reach vital tissues, muscles and organs
  • increased joint flexibility
  • reduced adhesions and scar tissue that improves the elasticity of muscles and other soft tissues
  • elimination of stored tension in muscles
  • release of endorphins to help reduce pain

Foam Rollers are finally in the studio and available for purchase at EuroPilates for $29!!!

Contact us now to reserve your roller >

Many other diseases can affect the nerves that can slow the flow of blood, making your body’s preparation for sex troublesome. Revia blocks an enzyme that is involved in metabolizing alcohol intake. Used as part of a treatment plan for problem drinking. Many medicaments are used to treat failure to get an hard-on. If you are considering http://rootinfonline.com/what-is-cialis-used-for.html, you perhaps want to know about what is cialis used for. You may have heard about What is Cialis Matters, like undefined, are connected divers types of health problems. Usually, both men and women suffer from sexual disorders. Is it earnest? Let’s see. Preparatory to purchasing Kamagra or other generic, tell your pharmacist if you are allergic to it. This product may contain inactive ingredients, which can cause other problems. Certified pharmacist will review issue a prescription for you, provided drugs, including Kamagra, is fitting for you.