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Greetings!

It's the middle of summer and many of you are taking your training outdoors. 

 

Fresh air and sunny days reduce stress and provide Vitamin D. Vitamin D is an instant mood booster that helps build strong bones. 

 

As a Pilates practitioner you have a huge advantage when outdoors - you can take your Pilates principles on the kayak, on your run or your bike. You may not even realize it, but you are probably much more aware of your alignment and have greater core initiation and strength.  

 

Read on to see what some MBP members are up to this summer. Let's cheer them on as they work hard to accomplish some amazing things in the next few weeks!

 

Enjoy your vacations. Stay active, hydrated, and do Pilates. 

 

 

Handy Helpers


We plank and do the snake.  

  

We do push-ups and pull-ups.
 
Sometimes our wrists get tired, and our hands sweat. It just comes with the territory.
 

Here's my advice. Get yourself a pair of Pilates gloves and socks. They won't break the bank, and I promise it's worth the investment. 

 

Here are a few of my favorite time-tested, products. 

 

Favorite Socks - ToeSox

They are not a gimmick - they actually work. If your feet tend to slip while you are in precarious Pilates positions on the Reformer - like Control Front or Snake - get yourself a pair of these lovelies. If functionality does not impress you, you can make a serious fashion statement with them too. They come in a variety of colors and styles - anywhere from a high knee sock, to a ballerina looking shoe, and half toes.  

 

Favorite Gloves - WAGS

If your wrists tend to hurt during planks and push-ups, WAGS are the way to go. They come in 3 unique styles - Padded Supportive, Ergonomic, and a new Multi-Use design.  

 

ToeSox also has a glove line, but they are not padded. If you are just looking for a light, non-slip glove with grips, these will work just fine.

 

Click below to find your style. 

 

ToeSox

 

WAGS 

 

MBP Spotlight - Out In The Sun
It brings me the greatest joy and pleasure to show you what some of our inspiring members have been up to this summer. So next time you see them around, congratulate them on their hard work and cheer them on!
 
Brattain Euwema - Mammoth, finishing a gorgeous hike
 
Brittain will be participating in Eppie's Great Race, known as the "The World's Oldest Triathlon" on Saturday, July 20th. Her first triathlon! The cool thing about this race is the kayaking portion in place of the swim. She's been training hard at the lake, riding on the American River Trail, and hiking when on vacation and not at the studio. Good luck Brittain! 
 
 
Carolyn Hanley - finishing an epic 1.2 mile swim
 
On Sunday, August 11th, Carolyn will be taking on the Folsom International Triathlon - her first triathlon. Carolyn got her first wetsuit earlier this summer, completed her first 1.2 miles swim earlier this month, and has been riding and running on the weekends. She is a huge inspiration and shows us all that you can make time for whatever you set your mind to. Go Carolyn, go! We are so proud of you and will be cheering you on until the finish line. 





Anna-Marie Stouder - taking a breather after Sunrise Circuit 

 

While most of us are just waking up at 6 am, Anna-Marie is already at the studio for a morning dose of Pilates. Anna-Marie is dedicated to her training. When not at the studio, she spends her summer mornings at the gym, continuing her self-practice on Reformer. 8 months along in her pregnancy, she is strong, fit and always smiling. Cheers to another month of Pilates, and a healthy baby and mom! 

 

 

 

Healthy Bones at Every Age

In a recent Pilates teachers' meeting, a conversation about bone health and osteoporosis came up. 

 

It's a topic that makes a big splash amongst physical fitness professionals, but I'm afraid it's often neglected by the general population. 

 

By the way, EVERYONE should read this. If you think this doesn't apply to you, the facts may surprise you. 

 

Osteoporosis is a condition in which bones become brittle and fragile, leading to fracture and breakage. 

 

For some people with osteoporosis, simply hugging a loved one, picking something up or even coughing or sneezing can break a bone. Many people they won't know they have osteoporosis until a fall, or a fracture in in the spine or hip. 

 

Let's do what we can now to prevent it, shall we?

 

Here are some not so fun facts: 

 

By age 50, 50% of women (and 25% of men) are diagnosed with osteoporosis. 

 

Most common symptoms include:

  • height loss
  • poor posture
  • spinal fractures
  • broken bones in wrists, hips, clavicle, rib

Here are some common myths:

 

  • I'm 25, I don't need to worry about it
  • I'm 50, and I feel fine, so I know I don't have it

Osteoporosis is not something to disregard in your 20s. By the age 25 most women have reached their maximum bone density, and after age 30, the rate of bone density loss is greater than formation. This means you need be be diligent about prevention at a young age - eat a nutrient rich diet - not only in calcium, but also Vitamin K and D - exercise, avoid a high intake of alcohol, and do not smoke. 

 

It's called a "silent disease" for a reason. Although some people may feel constant pain in the spine, hips, and abdomen or have difficulty breathing or eating, some won't know they have osteoporosis until an incident occurs. 

  

Here's what everyone can do to minimize risk:

  • Weight-bearing activities, such as jogging 
  • Muscle-strengthening exercises
  • A diet rich in fruits and vegetables (carrots and raw greens are an excellent source of calcium)
  • Pay attention to Vitamin D and K
  • Stay away from heavy coffee, salt and alcohol use
  • No smoking 

Get your height measured once a year so you can have a record. If your height loss is equal to or greater than a half inch a year, it may be a cause for concern.

 

If you are concerned, get screened. It's important to know whether or not you have osteoporosis or osteopenia (stage prior to osteoporosis). 

 

If you have osteoporisis be sure to tell your instructor. Your Pilates instructor will change your program to ensure that you stay safe. 

 

You should also see a doctor to exray the spine for broken bones. 
Stay happy and do Pilates, 
 
Maria