I see so many people rotating from one trendy workout technique to another. Bored with the one they go to, and buying the commercial pitch of reinventing magically your body, we expose our bodies to the most risky injuries, based on the not only poor on nonexistente knowledge about body mechanics, but a training that in 5 hours you can teach a group class.
Our responsibility is to choose wisely. This means, know your body and own what is your base training.
for example,
if you are a runner or you like high impact techniques, or free weight training/body builder, with time your movements will be and look rigid and short, controlled, find a technique that integrates everypart of your body, will give a slower rhythm to connect with yourself, will give you back the flow and grace in your body; be careful with yoga, as the twisting and weight on joint will be far from beneficial to you, find a stretching technique that is more mild and do not include twisting.
If you are a dancer, yogaist, swimmer or gymnast, avoid high impact techniques, like martial arts, kickboxing, running, boxing, ect, as that body and joints cannot handle and have not been trained in a way to support the impact, besides the permanent shortening of the muscles and tightening of the ligaments.
If you are overweight is also a risk for high impact workouts, you can get cardio without over-stressing your joints,
If you love a sport that produces body asymmetries, baseball, golf, tennis, soccer, volleyball, hockey, be mindful of finding a technique that will compensate and correct the disbalance. If you don't, you are perpetuing strong spasms and hypertension in the opposite group muscle or side of your body, buying a sure ticket for arthritis and multiple pains in the future.
What ever sport and workout technique gives the opportunity to feel your own power and enjoyment, you have to stick with it. That is the only way to make a progress, jumping around from one workout to the other will not only give you more frustration of not amping your fitness level, but you are taking risks at injuring yourself. in the same line, look for how that selection affects your body as a whole, look for another one to compensate what its missing.
if you have any question or want advise, contact me, ill be happy to help you.
LAURA PERALTA, BC-DMT
www.fusionmstudio.com
www.21stcenturypilates.com
Thursday
IF IT LOOKS WEIRD, IS BECAUSE IT IS,
IF IT LOOKS WEIRD, IS BECAUSE IT IS,
responding to the post at http://networkedblogs.com/sR9Vb a discussion a bout HOW different trendy workout techniques can WRECK YOUR BODY, by Walts Fritz
I have encounter the same situation more than may times, i have been a dance teacher for 30 years, have tried and injured myself with every new trend, even though my body is resilient, ignorance and commercialism in a new workout technique can produce the most unthinkable injuries.
I created my own conditioning system based in all the errors that others did, including and excluding many movements and stretches, that took me to create 21st CENTURY PILATES from almost 2 decades of working basically with injury recovery from the traditional pilates technique, reformers, free weight practices, ect.
this past Saturday, for the 3rd time in different YOGA classes, I injured my Terris Minor doing a inverted plank position, with an amazing teacher, the best of all, I must say, so that excluded my suspicion about the professionalism and care of the person in charge, it is a technique that is ignorant about body mechanics. Trying to heal, my chiropractor, that treats 100s of injuries from yoga, we agreed in that my judgment fail, “if it looks weird, is because it is”.
I will add, in total fairness and unbiased, that not every technique is for everybody and every "body", follow the next article.
Laura Peralta, BC-DMT
www.fusionmstudio.com www.21stcenturypilates.com
responding to the post at http://networkedblogs.com/sR9Vb a discussion a bout HOW different trendy workout techniques can WRECK YOUR BODY, by Walts Fritz
I have encounter the same situation more than may times, i have been a dance teacher for 30 years, have tried and injured myself with every new trend, even though my body is resilient, ignorance and commercialism in a new workout technique can produce the most unthinkable injuries.
I created my own conditioning system based in all the errors that others did, including and excluding many movements and stretches, that took me to create 21st CENTURY PILATES from almost 2 decades of working basically with injury recovery from the traditional pilates technique, reformers, free weight practices, ect.
this past Saturday, for the 3rd time in different YOGA classes, I injured my Terris Minor doing a inverted plank position, with an amazing teacher, the best of all, I must say, so that excluded my suspicion about the professionalism and care of the person in charge, it is a technique that is ignorant about body mechanics. Trying to heal, my chiropractor, that treats 100s of injuries from yoga, we agreed in that my judgment fail, “if it looks weird, is because it is”.
I will add, in total fairness and unbiased, that not every technique is for everybody and every "body", follow the next article.
Laura Peralta, BC-DMT
www.fusionmstudio.com www.21stcenturypilates.com
Friday
Thursday
RE PATTERNING PAIN PATHS
Much has been said about pain, from how to deal with it to the extensive pharmacological list, meditation, alternative medicine, energy work, etc. I am pretty sure that at some point in life we have all tried desperately to find a solution, not just to temporarily alleviate this interfering sensation.
When it comes to injuries, stroke, even Fibromyalgia, I have noticed a huge, fast improvement in focusing on how the brain has processed that information.
While the body's wisdom starts flagging that path as painful, other muscles and nerves around it start compensating this inflicted asymmetry. Not treated properly, and specifically I mean some PT techniques and approaches that focuses in the area specifically, creating more irritation and inflammation in the suffering area. of course this reinforces the pain path, to the degree that the individual will start developing "anticipated fear" even before starting an exercise already proven to be painful, alerting the brain again, producing a contraction in the area to protect itself from another irritation session. There is no solution here.
Using the holistic approach in seeing the body and mind as a system, so when you modify one part, the others will too, i decided to implement this technique in clients with childhood injuries, recovering from a stroke, and a mother and a daughter suffering from the incapacitating burden of Fibromyalgia. In this entry I am going to focus on them. Their chiropractor and sport medicine doctor recommended 21st Century Pilates and the tri-dimensional approach including emotional counseling and changing dramatically their eating habits.
We started with classes three times a week. Testing their tolerance more than fitness level, i noticed from the start where those pain patterns where held. Instead of pushing through the pain creating more frustration and anxiety, we would stop at the first sign of irritation, lowering down the level, and with a thought-repatterning technique from Cognitive therapy, we started seeing vast improvement in a matter of a week. I also identified what was the clients preferences and passion, dance being one of them, a dream from her teenager years, so I restructured the class in giving her what she wanted. As the first legs rise without pain and recovering the flexibility by 60%, tears poured out with joy. It is so easy to adapt and respect the person infront of you, and meet her where that person is, instead of pushing, almost shoving a theory or technique.
Her daughter advanced faster, ex soccer player and loving dance, her motivation was to be able to join a regular dance class. Being very picky in the class for her, as careful as it could be in order not to reignite the pain pattern, our goal was to make awareness of the first sign of irritation, stop and breathe, not to push through, soothe anxiety and adapt exercises. In this matter controlling frustration was the critical emotional factor in the flare up of Fibromyalgia. They were "given permission" to respect where they were, how simple this is and how hard it is to practice if you are not aware, they had to stop without feeling bad or comparing themselves to the rest of the class. "I hope you are practicing this for yourself." That was their part of the deal, and I would pass them to a group class.
Once we identified the emotional factors and pain triggers, we just avoided them, fooling the brain and working around the area so it would relax instead of contract defensively, and slowly moving forward to the area with no pain. Of course pain produces many asymmetries, so correcting the posture is fundamental for the execution of the exercise and progressing into another level. If this is not in place, the client will never progress.
I am happy to report that in less than 2 weeks, 6 classes, the daughter was joining a dance class. With the mother, we evolved into working diagonally in the body, left and right side coordination, in a progression including all levels of the brain. First looking and copying, then tracing the body part, to help the brain remap the area, then including the verbal description of the exercise while performing. This approach exceeded all my expectations. Within another two weeks (six classes), the results were beyond words.
Of course we don't only owe it to 21st century pilates, we did a complete and strict turn around with Food Combining respecting their food sensitivities and intolerance. They not only lost weight, but started eating less with reduced anxiety eating, and became more nourished in a 2 month lapse.
Emotional counseling was the other key factor; and the studio community offered them a friendly, not competitive environment to be accepted and welcomed.
We worked intensively for 3 months with stable results over time. A follow up helps us stay connected and keeps the energy active and flowing.
I love them dearly, as my community still does. I will be always thankful to them for trusting me with their bodies, their minds and most of all, their hearts.
When it comes to injuries, stroke, even Fibromyalgia, I have noticed a huge, fast improvement in focusing on how the brain has processed that information.
While the body's wisdom starts flagging that path as painful, other muscles and nerves around it start compensating this inflicted asymmetry. Not treated properly, and specifically I mean some PT techniques and approaches that focuses in the area specifically, creating more irritation and inflammation in the suffering area. of course this reinforces the pain path, to the degree that the individual will start developing "anticipated fear" even before starting an exercise already proven to be painful, alerting the brain again, producing a contraction in the area to protect itself from another irritation session. There is no solution here.
Using the holistic approach in seeing the body and mind as a system, so when you modify one part, the others will too, i decided to implement this technique in clients with childhood injuries, recovering from a stroke, and a mother and a daughter suffering from the incapacitating burden of Fibromyalgia. In this entry I am going to focus on them. Their chiropractor and sport medicine doctor recommended 21st Century Pilates and the tri-dimensional approach including emotional counseling and changing dramatically their eating habits.
We started with classes three times a week. Testing their tolerance more than fitness level, i noticed from the start where those pain patterns where held. Instead of pushing through the pain creating more frustration and anxiety, we would stop at the first sign of irritation, lowering down the level, and with a thought-repatterning technique from Cognitive therapy, we started seeing vast improvement in a matter of a week. I also identified what was the clients preferences and passion, dance being one of them, a dream from her teenager years, so I restructured the class in giving her what she wanted. As the first legs rise without pain and recovering the flexibility by 60%, tears poured out with joy. It is so easy to adapt and respect the person infront of you, and meet her where that person is, instead of pushing, almost shoving a theory or technique.
Her daughter advanced faster, ex soccer player and loving dance, her motivation was to be able to join a regular dance class. Being very picky in the class for her, as careful as it could be in order not to reignite the pain pattern, our goal was to make awareness of the first sign of irritation, stop and breathe, not to push through, soothe anxiety and adapt exercises. In this matter controlling frustration was the critical emotional factor in the flare up of Fibromyalgia. They were "given permission" to respect where they were, how simple this is and how hard it is to practice if you are not aware, they had to stop without feeling bad or comparing themselves to the rest of the class. "I hope you are practicing this for yourself." That was their part of the deal, and I would pass them to a group class.
Once we identified the emotional factors and pain triggers, we just avoided them, fooling the brain and working around the area so it would relax instead of contract defensively, and slowly moving forward to the area with no pain. Of course pain produces many asymmetries, so correcting the posture is fundamental for the execution of the exercise and progressing into another level. If this is not in place, the client will never progress.
I am happy to report that in less than 2 weeks, 6 classes, the daughter was joining a dance class. With the mother, we evolved into working diagonally in the body, left and right side coordination, in a progression including all levels of the brain. First looking and copying, then tracing the body part, to help the brain remap the area, then including the verbal description of the exercise while performing. This approach exceeded all my expectations. Within another two weeks (six classes), the results were beyond words.
Of course we don't only owe it to 21st century pilates, we did a complete and strict turn around with Food Combining respecting their food sensitivities and intolerance. They not only lost weight, but started eating less with reduced anxiety eating, and became more nourished in a 2 month lapse.
Emotional counseling was the other key factor; and the studio community offered them a friendly, not competitive environment to be accepted and welcomed.
We worked intensively for 3 months with stable results over time. A follow up helps us stay connected and keeps the energy active and flowing.
I love them dearly, as my community still does. I will be always thankful to them for trusting me with their bodies, their minds and most of all, their hearts.
Wednesday
INJURY RECOVERY
Laura Peralta every time you get injured, your body gets misalign to compensate, asymmetry starts to build up and your recovery time will be longer.
get align by your chiropractor, and then use PILATES as the only way to recover the symmetry and hold the alignment in place. our studio offers the best instructors in this field, trained to adjust the exercise for you and recover in 1/3rd of the time!!! BE HEATHY, BE MOVING
PT has a very different approach from 21st CENTURY PILATES. they focus in the problem area, working through the pain.
we have a holistic approach. We work the muscles strengthening all around it to protect the injury from reoccurring or going worst. we releive the tension from compensating in the complementary muscles or the other side, by stretching and lengthening.Don't stop moving all together, our class and DVDs works your whole body, taking extra oxygen, blood flow and nutrients into the damaged area. Your recovery will be in one third of the time.
NEVER WORK OUT THROUGH PAIN. work around it to avoid irritation.
Always tell your instructor so she will be aware and will help you stay in control.
THIS IS THE ONLY BODY THAT YOU HAVE, take care of it in a healthy respectful way, and it will give the performance you want.
Laura
visit us at www.fusionmstudio.com for classes in AZ, and www.21stcenturypilates.com to have the DVDs handy.
Saturday
MCL injury recovery
Laura Peralta i love my classes!!! all the exercises that we do are also for MCL rehab, couldn't find a new one that we don't already do. less 17 days and i'm at 80%. Gotta love 21st century Pilates
Sunday
Joe Pilates: Contrology
he is still the original inspiration, Laura Peralta and her 21st CENTURY PILATES has taken his knowledge even further with new studies of injuries and body mechanics, excluding some excersices and adapting and improving others. with the vision of DANCE MOVEMENT THERAPY guiding the sequence we have taken fluidity to another level furthering body mind integration and a empowering joyful fleeling obtained with the specific sequence and posture
Saturday
history JOSEPH H. PILATES
wonderful clip of original moments. you can see all the adaptation, safer movements that 21stcentury pilates has improved with new body mechanics research and dance movement therapy philosophy
Tuesday
Hugged without permission
After a28 hours flight, I noticed I was suddenly feeling happy and fulfilled…not tired as I expected.
A trip through the “time machine” to Argentina, hugged by friends, kissed by strangers like they known me for ever; snuggled in tango where words are an interference, accepting & being open to a deep connection, long conversations with a single “cortatido”,…just made me realized how comfortable and natural that was.
My house is always so populated, as there is “permission” to be close, hugs and kisses are shared as you cross my door or my studio, entering Argentinean territory, where there are no second thoughts, no under messages, no worries of “what would they say, feel, is it too long, is it appropriate?”, I would have never thought of this before, its just a different code.
Many things, encounters happened in BA, I danced for a friend answering to the question “how are you?”, having Flor as a witness, validates my feelings. I guided a Dance Movement Therapy session, feeling honored and respected as a therapist…called all the time, sharing dance space with friends, laughter…I felt awakened.
In all I can resume my visit as “togetherness”, where you don’t need a verbal permission for a hug, you just need to feel it, you just need to receive it, you just need to be you.
A trip through the “time machine” to Argentina, hugged by friends, kissed by strangers like they known me for ever; snuggled in tango where words are an interference, accepting & being open to a deep connection, long conversations with a single “cortatido”,…just made me realized how comfortable and natural that was.
My house is always so populated, as there is “permission” to be close, hugs and kisses are shared as you cross my door or my studio, entering Argentinean territory, where there are no second thoughts, no under messages, no worries of “what would they say, feel, is it too long, is it appropriate?”, I would have never thought of this before, its just a different code.
Many things, encounters happened in BA, I danced for a friend answering to the question “how are you?”, having Flor as a witness, validates my feelings. I guided a Dance Movement Therapy session, feeling honored and respected as a therapist…called all the time, sharing dance space with friends, laughter…I felt awakened.
In all I can resume my visit as “togetherness”, where you don’t need a verbal permission for a hug, you just need to feel it, you just need to receive it, you just need to be you.
Sunday
ZUMBA with BETO, are we having fun yet??
Jan, Santiago, Laura, Beto, Krysia, Marisel & Nathalie, sweaty after class!!!
Who said that working out was an effort??? this was pure fun, plus loosing 3lb.!!!this was an amazing, electrifying class. 274 people dancing zumba. the energy was through the roof. Fusion Movement crowd was there with always fun and spontaneity.
Wednesday
Our new Certified Instructors
So many things have happened in these pasts months...
Our new Certified 21st Century Pilates Instructors, are up and running! I'm so proud to see how they are putting in action their passion for teaching, taking care of each student as if it was the only one. their responsibility and joy reflects my vision for those who want more.
i personally congratulate my first group of trainees, now Instructors!! i enjoy each one of our monthly meetings where questions, new info, updates, new adaptations, supervision, new exercises are shared.
Susan has a PILATES FUNDAMENTALS Mondays & Wednesday at 9, with her pleasant, calming and earthy touch. Nektaria teaching a Saturday at 10 class, has developed an interest in a dancers population, so she will be the one that will carry on my PILATES4tango sequence. Omaya, has grown her group of fan, teaching INTERMEDIATE, every Tuesday & Thursdays at 7pm for the past 3 years. the feedback is amazing and rewarding to know that every student has build a true interest in a "Health-Fit-Joyful style.
the new look of our studio is completely different and reflect our mission. everybody is invited to see our new home. 7850 east Evans #106, Scottsdale az. www.fusionmstudio.com
Our new Certified 21st Century Pilates Instructors, are up and running! I'm so proud to see how they are putting in action their passion for teaching, taking care of each student as if it was the only one. their responsibility and joy reflects my vision for those who want more.
i personally congratulate my first group of trainees, now Instructors!! i enjoy each one of our monthly meetings where questions, new info, updates, new adaptations, supervision, new exercises are shared.
Susan has a PILATES FUNDAMENTALS Mondays & Wednesday at 9, with her pleasant, calming and earthy touch. Nektaria teaching a Saturday at 10 class, has developed an interest in a dancers population, so she will be the one that will carry on my PILATES4tango sequence. Omaya, has grown her group of fan, teaching INTERMEDIATE, every Tuesday & Thursdays at 7pm for the past 3 years. the feedback is amazing and rewarding to know that every student has build a true interest in a "Health-Fit-Joyful style.
the new look of our studio is completely different and reflect our mission. everybody is invited to see our new home. 7850 east Evans #106, Scottsdale az. www.fusionmstudio.com
hidden in the sodas
I wanted to post this on the blog: I saw these ads on two different nights. I couldn't believe they were pushing high-fructose corn syrup (HFCs) and totally putting a blanket over how bad they are and misleading the general public. I came across the following info about the evils of HFCs just by chance in my book "YOU The Owner's Manual- An Insider's Guide to the Body That Will Make You Healthier and Younger: Hold the Syrup: Your digestive system has two main hormones that control hunger and appetite Ghrelin is secreted by the stomach and increases your appetite. When your stomach's empty, it sends ghrelin out requesting food. Leptin tells your brain that you're full. When you eat, your fat cells secrete it so that you stop eating. One of the biggest evil influences on our diet is the presence of high-fructose corn syrup (HFCS), a sugar substitute that itself is a sugar found in soft drinks and many other sweet, processed foods. The problem is that HFCS inhibits leptin secretion, so you never get the message that you're full. And it never shuts off ghrelin, so, even though you have food in your stomach, you constantly get the message that your hungry. Many food manufacturers may eliminate fat but make up for its taste with sugar and HFCS-Which are simply empty calories that serve no nutritional purpose.
http://www.youtube.com/watch?v=EEbRxTOyGf0&NR=1
http://www.youtube.com/watch?v=KVsgXPt564Q&NR=1
Susan
http://www.youtube.com/watch?v=EEbRxTOyGf0&NR=1
http://www.youtube.com/watch?v=KVsgXPt564Q&NR=1
Susan
Friday
Thursday
Girl Smile
A good woman is proud of herself.
She respects herself and others.
She is aware of who she is.
She neither seeks definition from the person she is with, nor does she expect them to read her mind. She is quite capable of articulating her needs.
A good woman is hopeful. She is strong enough to make all her dreams come true.
She knows love, therefore she gives love. She recognizes that her love has great value and must be reciprocated. If her love is taken for granted, it soon disappears.
Agood woman has a dash of inspiration, a dabble of endurance.
She knows thatshe will, at times, have to inspire others to reach the potential God gavethem.
A good woman knows her past, understands her present and moves toward the future.
A good woman knows God. She knows that with God the world is her playground, but without God she will just be played.
A good woman does not live in fear of the future because of her past.
Instead, she understands that her life experiences are merely lessons, meant tobring her closer to self knowledge and unconditional self love.
Girl Smile .....ANN
She respects herself and others.
She is aware of who she is.
She neither seeks definition from the person she is with, nor does she expect them to read her mind. She is quite capable of articulating her needs.
A good woman is hopeful. She is strong enough to make all her dreams come true.
She knows love, therefore she gives love. She recognizes that her love has great value and must be reciprocated. If her love is taken for granted, it soon disappears.
Agood woman has a dash of inspiration, a dabble of endurance.
She knows thatshe will, at times, have to inspire others to reach the potential God gavethem.
A good woman knows her past, understands her present and moves toward the future.
A good woman knows God. She knows that with God the world is her playground, but without God she will just be played.
A good woman does not live in fear of the future because of her past.
Instead, she understands that her life experiences are merely lessons, meant tobring her closer to self knowledge and unconditional self love.
Girl Smile .....ANN
Sunday
HAPPY FRIENDSHIP DAY !!!
In Argentina, we have a very special day.
A day to celebrate friendship, loyalty, laughter and tears, endless conversations and those looks where words are redundant.
…today is that day. It is really very easy, we let names come up from our hearts, because they have been there one way or the other.
Today or yesterday..
No matter in what part of the world I am, I still celebrate this day.
Feliz dia del AMIGO!!
Post, Call or send a message to those that have touched your heart…
Laura P.
A day to celebrate friendship, loyalty, laughter and tears, endless conversations and those looks where words are redundant.
…today is that day. It is really very easy, we let names come up from our hearts, because they have been there one way or the other.
Today or yesterday..
No matter in what part of the world I am, I still celebrate this day.
Feliz dia del AMIGO!!
Post, Call or send a message to those that have touched your heart…
Laura P.
Friday
to my son
Absence.
Emptiness of a moment that it has been tried to be hide.
Routine. Busyness.
One heart that beat out of rhythm
In the darkness of a moment.
Yes, of course I can live without you,
Yes of course life goes on.
Yes, so much blah, blah..
But at the end of the day,
I’m confronted
with the silence of an empty chair,
An empty room,
An empty ventricle,
That struggles
to by pass the day ..
to by pass the night…
With out noticing your …
Not not being here.
It’s what not being here means.
What represents,
What entails…
Emptiness of a moment that it has been tried to be hide.
Routine. Busyness.
One heart that beat out of rhythm
In the darkness of a moment.
Yes, of course I can live without you,
Yes of course life goes on.
Yes, so much blah, blah..
But at the end of the day,
I’m confronted
with the silence of an empty chair,
An empty room,
An empty ventricle,
That struggles
to by pass the day ..
to by pass the night…
With out noticing your …
Not not being here.
It’s what not being here means.
What represents,
What entails…
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