Breathe Deeply - Improve your Running

Breathing, it’s a natural every day occurrence within your body. You're doing it right now without even thinking about it. Summertime is a season for outdoor workouts such as running, swimming, cycling, and rowing. When you're doing these activities you need to power your muscles with fresh oxygen. To do this, you need to breathe deeply. Unfortunately, most of us are just breathing into our chest and not fully utilizing our lungs. Cross-training with the non-cardio workouts of yoga and Pilates can help. Along with strength and flexibility, these forms of mind-body exercise help you learn to breathe deeply and effectively.

Basically, your lungs are just a bit smaller than your ribcage, but we all tend to breathe just in top third of the lung. One reason being that like all muscles the intercostals, which run between the ribs, can get tight and inflexible limiting the expansiveness of your lungs. With a little training and some stretching you can breathe to your full potential, and increase your endurance.

How to breathe deeply:
Sit upright in a chair or cross-legged on the floor. Align your head over your pelvis while maintaining the natural curve and keeping the spine long.
Place your hands on the sides of your low ribs with your thumbs pointed back and your index fingers forward.

Inhale into the back and sides of your ribs filling your entire lung with air, not just your chest. Don't let your shoulders rise to your ears, since this causes unnecessary tension in your neck. It helps to remember that your lungs are three-dimensional and to imagine them expanding like a balloon filling with air, from the bottom up and outward.

Melissa’s note:
Running is one of the few exercises besides Pilates that connects the mind and the body. The next time you run be mindful of your breathe and make sure you breathe fully and efficiently trying to relax your muscles and focus the mind. Also be aware of your core connection, namely that pelvic floor. A strong center will protect your back as you run as well as give your legs the power they need to do their best. Try these tips the next time you go running and you will be feel rejuvenated and refreshed, kind of like how you feel after Pilates!

References:
Pilates Style Magazine June 2010
Fitsuger.com - http://www.fitsugar.com/Pilates-Breathing-Can-Help-Your-Running-8658546

New Classes at PURE Pilates

Two classes will be added to the Summer 2010 PURE Pilates Class Schedule:

Thursdays - 8:30 am - with Melissa

Thursdays - 7:00 pm - with Tara (PURE Pilates newest Trainer!)

New Pilates Trainer: Tara Simpson

PURE Pilates is proud to welcome Tara Simpson as our latest addition to our fabulous team! Tara will be teaching classes on Thursday evenings from 5-8pm.

Tara Simpson has enjoyed studying both movement and metaphysics since she was a little girl. She received her BFA in Dance and Choreography from Shenandoah University in 2001. Tara trained under several revered Pilates teachers in both Boston and San Francisco and became certified through the PhysicalMind Institute as well as continuing education through Power Pilates and Balanced Body University.

Tara has studied yoga for 10 years and completed trainings with Shiva Rea and Jill Miller as well as kids yoga through Karma Kids Yoga in NYC. She also has extensive studies in Thai Yoga Therapy with Saul David Raye in Santa Barbara, Reiki with Eric Lindemer in Boston, and most recently energy healing and angel therapies with Doreen Virtue in Hawaii. Tara believes that all of us have the capability to heal and find joy in our everyday life.

Welcome Tara!

5 Reasons to Strengthen Your Core

Strengthening your core (the muscles from your hips to your shoulders) is like giving yourself a full-body makeover: You'll feel smarter, younger, and better all over. Mark Verstegen, author of Core Performance (Rodale 2004), makes the case for a hard core workout.

1. It Reduces And Prevents Pain
"A strong core stabilizes you and works like a natural brace for your joints."

2. It Makes You Look Taller and Thinner
"When you strengthen your upper back and shoulders, the muscles are pulled back and down, removing any trace of a hunch."

3. It Delays the Aging Process
"A strong core keeps your body aligned, so that you can function properly."

4. It Improves Mental Function
"Having a stable and aligned spine allows your brain to receive your body's messages more efficiently."

5. It Improves Performance
"Stabilizing your core hones your fine motor skills, so you can react quickly and stay balanced on unstable surfaces."

References: Women’s Health.

*Melissa’s note: Pilates not only strengthens your core but it also gives you total body awareness, a longer, leaner and stronger body with less pain and more power!

Pilates Success Story: Naomi

"The Pure Pilates 30 Day Challenge has been an amazing experience! I dropped a size and a half in 2 months. It seems like every week my clothes feel a little different than they did the week before. I've found that my cardio workouts are more effective now that I have body awareness to recognize when my form is correct. I have more energy; I feel healthy and happy, and I can see the results in my day-to-day life."

30 Day Challenge

Are you up for the challenge?

Get a Longer, Leaner, Stronger body in just 4 weeks!

Contact info@purepilatesboston.com for details.

Pilates Trainer: MELISSA DUPUIS

Melissa Dupuis has been in the fitness field all her life growing up as a dancer in the Boston area. She graduated from Mercyhurst College in 2006 with a BA in dance and is currently receiving her Masters degree in Holistic Wellness through Clayton College of Natural Health. With her career as a professional ballet dancer she was introduced to Pilates in her early training and fell in love with it. She began her training in Pilates through Balanced Body under the tutelage of Zayna Gold. She is currently certified in Mat I and II, Anatomy and Reformer I, II and III. Additional certifications include NASM certified personal trainer and Level I Yoga instructor through Yogafit.

Melissa enjoys teaching with passion and energy in which you will see in all of her classes. Her participants should feel that her classes are very open-minded in which she allows permission for each individual to listen to their body and its needs for the particular class.

Pilates Trainer: PATRICIA MENDOZA

Patricia enjoys helping other people set and reach their fitness goals at all levels aspiring, intermediate level and multi-sport athletes.

She is certified to teach a variety of classes including Reformer Pilates, Mat Pilates, Power Yoga, Zumba L1,Zumba Gold, Zumba L2, Zumba toning, Spinning ,Reaction Cycling, Body Sculpting, Powerflex, Aqua and Certified Personal Trainer.

AFAA Certified Fitness Instructor since 1997, as well as ACE certified.

Pilates Trainer: MARIA BARRY

Maria Barry is a certified AFFA and a certified NESTA Pilates Instructor.

Maria is the group exercise manager at the Commonwealth Sports Club. She takes a lot of pride in and believes strongly in the benefits of Pilates. Pilates Reformer training provides a sturdy foundation for one to build the core strength that is necessary for ones personal health.

Aside from Pilates, Maria teaches all forms of group exercise classes including: Aerobics, Boxing, and Yoga. Maria brings enthusiasm, passion, and energy to her client's workouts. She educates her clients so they get optimal benefits from exercise.

Her mind and body approach conditions the body and helps one develop their inner self. Pure Pilates' Pilates Reformer programs are created to assist each individual in reaching his or her goals.

Pilates Success Story: Crystal

SUCCESS SECRET

"Melissa added 2 hours of cardio to my weekly Pilates Reformer routine. I adjusted my diet to see better results: cut down alcohol, white bread, rice, & potatoes. I switched breakfast from bagels everyday to granola. Not only do I feel and move better, but its hard NOT to notice the results of doing Pilates Reformer."