Monthly Focus - May

Centering

Centering represents the act of drawing your own mental and physical focus during exercise to the core or the center of your body.  The center of your body, often called the “powerhouse” or “core”, refers to the area between your ribs and hips and includes the upper and lower back muscles. The center is where power is generated within the body and it is also the source of stability and support for every kind of movement we make.  All movement radiates from the center outward in Pilates.  Once we focus intently on the core work, we can begin to add in other points of focus.

In our every day lives, the term “staying centered,” relates to remaining mentally calm, collected and balanced in the midst of our often-chaotic lives. We can apply this to our physical activity as well. Learning to work from your core can help you feel strong, powerful and calm and you are less likely to feel overwhelmed or out of control.

This month, bring your focus inward.

“Self-confidence, poise, consciousness of possessing the power to accomplish our desires, with renewed lively interest in life, are the natural results of the practice of Contrology.”

–Joseph Pilates

GYROTONIC® Training

By: Kristen Sullivan


I began my GYROTONIC® journey in 2007 during my MFA program at Florida State University with Anjali Austin. After years of Pilates training through my BFA and MFA programs, I was completely enlightened by the experience of the GYROTONIC® method. It was a totally different way of moving. Where Pilates was more linear and centering, GYROTONIC® was 3 dimensional and expansive.

Upon graduation of FSU in 2008, I continued my education first with my comprehensive Pilates certification as I had had many more years of experience in this method. After teaching Pilates for 6 years and becoming a Master Trainer for Balanced Body I was ready to expand my teaching and moving vocabulary. I then began my level 1 GYROTONIC® pre-training and foundation course in 2013.

Recently I had the opportunity to take the Level 2 pre-training course work for GYROTONIC® with Anjali Austin. This course was absolutely amazing on so many levels. The level 2 material takes the body through a complete movement experience like no other. The movements are full, expansive, and spiraling.

Day 1 of the training started with the Arch and Curl series which is usually done seated facing the handles. In level 2, the Arch and Curl series is done standing facing the tower. By standing I could use the power of the earth to feel the full connection from the foot all the way up the spine. This groundedness allowed me to open all my centers and express more fully through the movement of the torso and arms. I felt long, free, light and effortless, as if I were a bird sailing through the sky. There is some choreography to the foot positions that can be challenging, but it provides different movement experiences for the spine throughout the various exercises.

We then moved into the level 2 work for the hamstring series. There is already quite a bit of material and complexity in the level 1 hamstring series so I was interested to see what level 2 had to offer. A lot! Wow, I had no idea that my legs could move through so much dimension and range of motion. The level 2 hamstring series uses the foundation of the choreography set in the level 1 exercises. This helps the brain and the body understand how to start the more complex choreography in level 2. It often combined several exercises from level 1 to create more of a series for the legs rather than just 1 individual exercise. The hips move through their full range of motion and more! From flexion to extension, internal and external rotation, and abduction and adduction, all with the fifth line energy reaching from your sit bones out to the heel and beyond so that your legs feel inches longer. Every single muscle in your legs is used. I felt such a lightness and mobility to my hips, knees, ankles, and toes when I finished as opposed to fatigue and tightness or soreness.  We then ventured back to the upper body work with the Arch and Curl facing away from the handles.

This work is very detailed and brings an awareness to the relationship of the spine, ribcage, scapula, arm, and head that is like no other. You can really feel how if one part of this chain is tight or closed off, it affects the ability to move efficiently. Though it is complicated, the series starts simply in order to prepare the body for what initiates the movements and what is needed to properly move though the exercise. This series in level 2 is different than in level 1 in that it expands on the choreography. It adds single arms spiraling continuously and changing directions instead of staying on 1 side. This motion creates a whirlpool sensation for the body. I no longer knew where the beginning or ending of the body or the movement was.

Day 2 began with a review of everything we had covered as we had been

though a lot of new material. We then added more choreography to the Hamstring series which consisted of some inversion choreography with the legs. In level 1 the hips stayed grounded for most of the series so this addition of lifting the hips added a whole new dimension and strength required for this series. The level 2 Hamstring series has 4 parts with around 27 exercises. After completing the material I realized that along with the added material and new choreography there is also a rhythm and breath that must accompany this series in order to keep the initiation from the center and the flow throughout the body and sequencing. Rhythm helped to find the power and expressiveness through the lower body in difficult choreography. If I thought too hard about what the exercise was or broke it down too much I could no longer execute the exercise.
The next series we tackled was the standing upper body series. This series added on to the seated upper body series in level 1 and also added the element of standing. I felt more power by standing. I felt less of my arms and more of my entire body moving through the series. It’s amazing how the same exercise can feel completely different just by changing the body from the seated position to the standing position. This standing series was very dynamic. It also added an element of cardio because of the way the body is continuously moving. The series started in a more familiar way and like the Hamstring series as we got further along added on more complicated choreography. The exercises began to combine a few of the level 1 exercises so that it felt more like a series. Ultimately the series begin to feel more like you are doing an activity out in life, like tennis or swimming or even cleaning house. This is due to the fact it’s not linear or singular but 3 dimensional and continuous.

The 3rd and final day I felt a sadness as I was driving to the workshop. I did not want it to end. Often as instructors we spend so much of our time teaching that it can be hard to find time in our schedules to take 15 hour workshops like these. But when we do finally carve out the time it is so special and re-energizing. It gives us new inspiration and ideas to take back to our clients. We experience different ways of movement to keep our own practice alive and growing and everyone benefits. This sadness soon turned to inspiration and excitement in that I had almost completed the course and would soon get to move forward with truly understanding it through my own practice. I was eager to begin to introduce this material to clients to enhance their physical movement experiences.

There was no new material to learn this day on the equipment, which was good because I could feel my brain filling up. Ha! The review of the entire course was very comprehensive, and by this accumulation of material and series throughout the 3 days I felt like I had it in my body. We ended with some standing nerve strengthening exercises. These are much more subtle and about moving energy through the centers. It was calming and a perfect way to end such an intense course. These exercises are a good reminder that we don't need equipment or an instructor to connect our minds to our bodies and find a way each and every day to center ourselves through quiet movements of energy and spirit. We ask a lot of our bodies and minds throughout our daily lives and we must also find a way to restore and re-energize them continuously.

Tabata Meets Pilates

A perfect balance of burn and firm; nothing out-burns Tabata, and nothing out-firms Pilates.

What is Tabata?

Founded in Japan, Tabata is four minutes of pure, high-intensity-interval-training. Each set utilizes well-known cardio exercises and organizes them into shorter, more intense intervals followed by brief periods of rest. Tabata sets are comprised of alternating 20 seconds of intense work with 10 seconds of rest repeated for 8 rounds, thus completing the 4 minutes. The greatest benefit to Tabata interval training is calories burned long after your workout is done!

What is Pilates?

Pilates, formerly Contrology, is a method of exercise named for its creator, Joseph Pilates, who developed the exercises in the 1920s. The Pilates Method is an exercise system that consists of low-impact movements for flexibility and muscular strength and endurance. Pilates focuses on engaging the mind and body together to create exercises that involve the whole person while emphasizing proper postural alignment, core strength and muscle balance.

What is Tabatalates?

Tabatalates is a quick 30-minute workout that blends bursts of pure, high-intensity-interval-training with the lengthening and strengthening power of Pilates. Mixing Tabata with Pilates is the perfect way to squeeze the most calorie burning you can out of a cardio workout while deeply strengthening, tightening, and sculpting individual muscles, especially in the core!

About the Class

Each class will begin with a monthly warm up, then onto one Tabata set; alternating 20 seconds of intense work followed by 10 seconds of rest for a total of 4 minutes. (Give those 8 rounds 110 percent, and your metabolic rate will stay elevated straight through the slower half of the class.) The rest of the workout includes two full-body sculpting exercises and three Pilates exercises. Repeat once. This will be followed by a cool down and stretch.

Monthly Focus - April

Breathing

Breathing is the very first (and the very last) thing we do in this life. It is our life force and the essential link between the mind and the body.  It draws our wandering mind back to our bodies and the task at hand.  It is the foundation and rhythm of our existence.  Breath should be integrated into every movement in order to focus our awareness and improve oxygen flow and lung capacity, and yet many people have become accustomed to patterns of short and shallow breath.

For many, connecting inward and breathing consciously and deeply can be very challenging. There is also a tendency to "forget" to breathe, or to intentionally hold breath in, especially while performing exercise. Learning (or remembering) to breathe consciously and deeply can be a transformative experience. Deeper breath helps create more space in the body, and provides more room for oxygen and blood to flow freely and easily. It can be both a calming practice, and also a way to refocus your mind and reconnect it with your body. Let's remember to connect to deep, conscious breath this month!

“Breathing is the first act of life and the last. Our very life depends on it. Since we cannot live without breathing it is tragically deplorable to contemplate the millions and millions who have never mastered the art of correct breathing.”

–Joseph Pilates

How Sweet Is It?

By: Eleanor Baker, MS

Did you know the average American eats 22 teaspoons (~88 grams) of sugar per day?? ¹

Graphic: http://www.finulife.com/sugar-the-not-so-sweet-truth/

• The main sources of added sugar in the Typical American Diet are from sugar-sweetened beverages (soda, alcoholic drinks, sports drinks, fruit drinks), syrup, candies, cakes,… the usual culprits.
• It can also be found in some not so obvious sources as well, such as: sweetened yogurts, granola, sauces and syrups (spaghetti sauce, salad dressings, applesauce, teriyaki, cream sauces, etc.), condiments (BBQ, ketchup, hot sauce, chick-fil-a sauce), flavored oatmeal and cereal, breads, dried and canned fruit, baked beans, low-fat/non-fat products, frozen meals, some smoothies, protein powders.

How does sugar compare calorically to other sources?

1 gram of: sugar (considered a carbohydrate) = 4 calories; protein = 4 calories; fat = 9 calories; alcohol = 7 calories

Added sugars (those containing calories) may contribute a small about of calories but they, like alcohol, do not have the vitamins and minerals that other sources of calories offer. Sugars that are naturally occurring in fruit and unsweetened milk products are found in sources that have vitamins, minerals, fiber, and other nutritive sources that help to contribute to a balanced and healthful diet.

Sugar and Disease

Although correlation is not causation, high sugar intake has been correlated to increased risk of cardiovascular disease mortality, high blood pressure, and dental caries.^2,3 It can contribute to the risk of developing diabetes and weight gain, there are tentative links between high sugar diets and some cancers.

Common Sources of Added Sugar

Honey, syrups (maple, malt, brown sugar, high-fructose corn syrup), sucrose (table sugar), corn sweetener, fruit-juice concentrates, nectars, raw sugars, fructose sweeteners, liquid fructose, anhydrous dextrose, molasses, or other words ending in “-ose,” (dextrose, maltose, etc.) the chemical suffix for sugar.⁴

What about non-nutritive sweeteners?

Non-nutritive sweeteners (NNS) are considered low-calorie, artificial or zero-calorie sweeteners that offer no nutritional benefits in the form of vitamins or minerals.

The forms of NNS that are Generally Recognized As Safe (GRAS) by the Food and Drug Administration (FDA) are:

• Aspartame (NutraSweet® and Equal®)
• Acesulfame-K (Sweet One®)
• Neotame
• Saccharin (Sweet’N Low®)
• Sucralose (Splenda®)

*There is not sufficient evidence to about Stevia (Truvia® and PureVia®) for it to be considered GRAS. This does not mean the substance is harmful – there is simply not enough evidence for it to be deemed one or the other.⁴

What current research is saying:

• Caloric intake:
• Using non-nutritive sweeteners in either a calorie restricted or ad libitum diet will affect overall energy balance (lower calorie intake) only if the non-nutritive sweeteners are substituted for higher calorie food or beverages.5

• Appetite and food intake:
• Short term studies indicate that NNS do NOT affect appetite, nor does it increase food intake in adults.5

• Blood lipid and glycemic response:
• Limited research shows that NNS has no effect on the changes in blood lipid response and glycemic response for adults with diabetes.5

• Behavior, cognitive function, and mood:
• “Several studies report that in healthy adults and children, as well as those considered to have “sugar sensitivity” or behavioral disorders, intake levels of aspartame ranging from 10 – 60 mg/kg body weight (acceptable intake levels equal 50 mg/kg body weight) for time periods of 1 day to 12 weeks have not been shown to have any significant effect on behavior, cognitive function or mood. Further studies are needed using larger intakes of non-nutritive sweeteners over longer time periods.”5

What are the recommendations for added sugar intake?

The both the USDA Dietary Guidelines and World Health Association recommend consuming less than 10% of daily calories from added sugars for everyone.^3,6  The American Heart Association Recommends limiting sugar intake to no more than 9 teaspoons (36 grams) per day for men and 6 teaspoons (25 grams) per day for women.⁷

How can you implement these recommendations in your diet?

• You should be aware of the added sugars in your diet and practice moderation. If you enjoy a teaspoon of honey in your morning coffee, that is perfectly fine!
• Focus on fueling your body with whole foods that have little to no added sugar in them. The closer to the source (produce, whole grains, unprocessed meats) the better! Treat non-nutritive sweeteners as you would nutritive sweeteners (added sugar) to ensure you maintain a balanced and healthful diet.
• Read the label, read the label, read the label! As you make your way through the grocery store, take a moment to double check the sugar content of the processed products you pick up, then select the best option with the least amount of sugar. You may be surprised where added sugars are sneaking into your diet!

Following these simple recommendations will have you on your way to a healthy and vibrant diet.

References:

1. Frequently asked questions about sugar. The American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Frequently-Asked-Questions-About-Sugar_UCM_306725_Article.jsp#.WKMQ4hIrKgA. Updated May 19, 2014. Accessed February 14, 2017.

2.Yang Q, Zhang Z, Gregg E, et al. Added Sugar Intake and Cardiovascular Disease Mortality Among US Adults. JAMA Internal Medicine. April 2014.

3. Guideline: Sugars intake for adults and children. Geneva: World Health Organization; 2015.

4.Stuff: How Sugars and Sweeteners Affect your Health. NIH News In Health. https://newsinhealth.nih.gov/issue/oct2014/feature1. Published October 2014. Accessed February 13^th, 2017.

5. Nutritive and non-nutritive sweeteners. Academy of Nutrition and Dietetics: Evidence Analysis Library. Published 2006. Updated 2006. Accessed February 14, 2017.

6. USDA Dietary Guidelines 2015-2020. https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/. Published May 2015. Accessed February 14, 2017.

7. Added Sugars. The American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars_UCM_305858_Article.jsp#.WKMadRIrKgA. Updated February 1, 2017. Accessed February 14, 2017.

Pilates For a Lifetime

By: Ann Middleton

“You are only as old as your spine” – Joseph Hubertus Pilates (1883-1967)

Joseph Pilates was a man before his time. A visionary, he realized the importance of mind-body fitness and wished to introduce it to the world. It took years for the idea to catch on, but today, a growing number of people realize the benefits of practicing Pilates and have become dedicated followers of the Pilates principles. I am fortunate to be included in that group. After discovering Mat Pilates in 2002, I wanted to learn more. And so the journey began. After many years of studying Pilates under several talented instructors, I find myself in an apprentice program to become a teacher myself. My hope is to share the benefits of Pilates with others; specifically to inspire young women and to encourage older adults to try it. Age should not be a barrier to a healthy lifestyle.

Pilates has many amazing benefits that can make a difference in our quality of life as we age. Everyone over 40 starts to lose muscle mass, bone density is reduced, joints may become less mobile and metabolism slows. To maintain mobility at any age, the spine must be able to freely move in flexion, extension, lateral flexion and rotation; in other words…in all directions. As we age, this becomes increasingly important to allow us to function safely as we perform our daily routine. As muscles become tighter, the human body has less range of motion. This can make everyday activities a challenge. Small tasks like reaching for an item overhead, walking or climbing stairs may become increasingly difficult. Consistent practice of Pilates can provide a number of benefits;

• Strength & flexibility
• Greater range of motion
• Better balance and coordination
• Improved posture
• Reduced muscle tension
• Improved breathing and circulation
• Increased energy
• Overall sense of well-being

                       ...and so much more!

Who wouldn’t want that? Think about what this might mean for an older adult; balance and coordination can equate to fewer falls. This can be a life saver in the elderly. Better range of motion, stamina and strength benefits all of us, but for the elderly, it allows them to continue performing daily tasks without assistance. Better posture can help with join paint, and improve quality of life. Pilates also has a social aspect. Joining others with a common goal for a healthier lifestyle has a positive impact on our minds. We physically, mentally and emotionally feel and function better.

The moves required to attain these goals can be modified for each exercise and adapted to each individual. Low impact to joints make the exercises suitable for people of all ages. So, put away those preconceived notions and excuses, put on your comfy clothes, and join us for a Pilates Fundamentals class. Try it and give your body the gift of feeling good. I hope, like me, you will be hooked from the very first class.

-->

Taking The Time

My GYROTONIC® Expansion Training Experience in New York

By: Emily Iva Floyd

“The ultimate aim is to be at home in one’s body, to be at one with the nature of oneself, and to experience exercise as a creative and delightful experience.”

– JULIU HORVATH

Billy talked about the ways that Gyrotonic changes the body... He used the analogy of sea glass and said that our bodies are like a broken piece of glass washed away at sea. Over time the sea and the waves can soften, knead, and smoothen the sharp edges created by stress, bad habits, and time only to eventually wash the piece back to shore where it originated. It will emerge smoother and softer than it was when the piece of glass was first whisked away!

In a world that pushes us to our limits and holds us to them, how wonderful is it to experience something like GYROTONIC®, a method where you can relish in your potential and realize both the strengths you have and the ones you would like to have.

For so many of us “working out” has become a chore. Fitness has become this almost careless, high energy, product based and body image driven scene. One which thrives on money, a client’s weaknesses and simple goals they have in mind. It’s always a great thing to have goals, however, it’s important the the goals being set are attainable and realistic for each individual. It’s important to give yourself time and it’s important to take the time. There is a certain beauty in being patient and being in the “waiting”. With the new year here and “new you” resolutions ringing in your ears, how can we ignore the desire each of us have to “get better” at something? How can we tune out the thoughts of setting goals. Whispers in our heads say it’s time to get stronger, be healthier, be more consistent, be a better friend, better mother, better daughter, better husband, better citizen, be kinder, become smarter, go back to school, be more involved, be more intentional…etc, etc. I don’t think there will ever be a time in our lives where we don’t want something more, but something I realized just the other day was how important it is to be, where you are.

What would happen if we just stopped and reflected on all that we are? Take a look around at what we have and who we are. Remind ourselves of the things we’re good at, our strengths and the way being authentically ourselves has the power to positively impact our community, our circle of friends, and our family. The desire to change is inherently human. A desire to evolve and grow just as our bodies do is only natural. But what about the ability to be still, and be present. Look around to embrace what is now, who we are now, see what we have and where we are. The world is ever changing and growing with us. We are a part of that. We can not stop the time from passing and we can not stop the growing, but we can accept it daily and go with it as one. Not fighting and resisting it’s energy. Invite it in and welcome this new phase of life, whatever it may be.

Just recently I had the privilege of attending GYROTONIC® Level 1 Foundation Course in New York City for twelve days, where I trained with Master Trainer, Billy Macagnone. At first I was a bit nervous about doing a 12 day (aka: two week long) workshop. But, after having some time off over the Holidays and lots of positive encouragement from my BBI family, I felt ready to learn as much as I could about the GYROTONIC® Method and go all in!

GYROTONIC® is a movement expansion system that is designed to give the spine the most attention and nurturing. The spine is the place in which the energy in our body travels through most frequently and where the energy resides. If there’s build up or tension at any vertebrae, it can cause a number of issues, so it’s important to be able to sift through those areas, find openings and so those places can heal properly. The spine is considered to be the lifeline. Keeping it alive, with energy flowing freely through it will allow you not only to have better posture, but also brighten your horizons and allow your immune system to be stronger so your body is equipped to fight disease and other ailments. The movement is also meant to bring joy, laughter, and life back into movement. Going to the gym day in and day out can become monotonous. How often do we look at exercise as an opportunity to give and receive energy from the earth and others. Exercise is an opportunity for us to strengthen our muscles as well as strengthen the cells in our body and our spirit!

Throughout the course we walked through each of the 7 movement progressions and talked deeply about the method. A few things that stood out to me and changed the way I experience movement are:

1) How movement can be more powerful than words when the breath works in conjunction with the movement,

2) The ability for a person to release the past and truly be present when they are in tune with their surroundings, have reverence for nature, and knowledge of energetic forces.

During the course, Billy talked about the ways that Gyrotonic changes the body. He used the analogy of sea glass and said that our bodies are like a broken piece of glass washed away at sea. Over time the sea and the waves can soften, knead, and smoothen the sharp edges created by stress, bad habits, and time only to eventually wash the piece back to shore where it originated. It will emerge smoother and softer than it was when the piece of glass was first whisked away!

After being submerged in the method for two weeks straight with five hours of movement a day, and one day off, I already see and feel a difference in the way I move! I am so glad to have had the ability to go to New York City for two weeks and experience the whole course all at one time.  Taking the time to let yourself experience something fully, immerse yourself in it, be swept away by it is something quite remarkable and very difficult to allow yourself to do these days.

I feel very grateful to have been surrounded by people in New York City that are a part of the Gyrotonic community. I was so inspired by their passion and inspired by their desire to know more! I would not have been able to fully enjoy the experience without having worked with the amazing Master Trainer, Anjali Austin, to complete the Pre-Training in December in preparation for the Foundations Level 1 Course. I am very excited to now bring more knowledge and insight to Florida as well as continue being a part of the growing community of Gyrotonic here in Jacksonville! We are so fortunate at Body Balance Institute to have two certified instructors, both of  whom have been such an absolute joy to learn from and work with! I look forward to continuing this journey and learning more and more about the Gyrotonic Method.