Changing Through Movement

May 2012 Event: The Use of Energy/Chi In Physical Training

2012-03-01T07:00:00.000-08:00

We're excited to announce an upcoming studio event in May:

Featuring Sarkice Nedder, Martial Artist and Tai Chi Master,

this workshop is focused on The Use of Energy/"Chi" In Physical Training

DATE: Saturday, May 12, 2012; 9:30am-11:00am (1.5 hours)

LOCATION: Body Fundamentals Studio, 4265 N Camino Gacela, Tucson AZ 85718

COST: $60 per person (Early Registration Discount: only $50 if registered by April 18th)

Cost includes a $30 Non-Refundable Deposit - required at time of registration

To register, please contact the studio.

More than any other time in the history of the world this is the time of awareness about the need to condition our bodies. The variety of types of ways to do so abounds, from boot camp to Tai Chi; the craze is on. There are tried and true standbys that have worked for generations: Pilates, Martial Arts, Dance, and Swimming etc.

Then of course there are the unending new fads of the week, the month or the year,-all of which eventually fade away. There is notably one factor that ensures optimal conditioning of the entire inner and outer body. In fact it has been said that, when it is used, physical conditioning improves dramatically. Some know it as energy and some with the oriental bent understand it to be “chi”, – “the life energy”.

Unfortunately, although today there is scientific affirmation of its use and general public awareness of its need, few understand how to incorporate it for physical training. The most common misconception is that by simply learning to feel the energy the conditioning follows. This of course simply is not true. For benefit one must, among other things, not only learn how to recognize and feel it but rather one must learn how to move it in specific ways throughout the body and apply it internally and externally for general health. The ultimate secret however is to learn how to change the energy into something more, something greater, something profound.

This is the essence of what will be taught at the seminar by Sarkice Nedder, a businessman who has been a Martial artist, Tai Chi Master and practitioner of these principals for almost fifty years.

Living in Joy!

2012-02-27T03:00:00.000-08:00

Participate joyfully in the sorrows of the world. We cannot cure the world of sorrows, but we can choose to live in joy.

Joseph Campbell

Starting my day with 36 oz. of water

2012-02-24T08:03:00.002-08:00

A friend recently told me that she starts each day by drinking 36 ounces of water on an empty stomach, before consuming any tea/coffee or breakfast. She had gotten this recommendation from a health professional about a year ago, and told me how much better she has felt since starting this morning regimen. Apparently it kick starts your metabolism and helps you to ensure you're meeting that 64 oz recommendation per day (or more, here in the desert!) She was raving about the improvements in her body and I just had to try it.

So I started doing this in morning regimen, truthfully it was less difficult than I thought. I just filled a large bottle and drank it as I got ready. I start the day feeling, well frankly- hydrated and buoyant, but during the day and at night I don't have to worry about becoming dehydrated, nor do I need to wake up in the middle of the night to use the restroom. I feel improvements in my digestion and feel like I am craving more "whole foods" rather than sugary snacks. It has definitely been a great change in my life, and a reasonably easy adjustment to my routine.

If you adopt this tip into your morning regimen, or if you already do this, post a comment and give us feedback! We'd love to hear from you!

Simple Solutions for Low Back pain-#1

2012-02-22T04:30:00.000-08:00

Do you wake up with Low back or Neck pain? Remember, even the smallest misalignment held for many hours (like sleeping), can cause discomfort and pain. If you already have an injury or struggle with chronic pain, the alignment piece of the puzzle is very important.

Avoid sleeping on your stomach. Sleep on your side with a pillow between your knees with you legs bent. Relieve your back by keeping your knees an inch or two higher than your hips. Keep your head supported on a comfortable pillow that allows for good cervical support.

These basic small changes can make a difference in your pain level. Let me know how you're doing and stayed tuned for simple solutions parts 2 and 3.

Geneviève

February's Favorite Pants!

2012-02-17T07:00:00.000-08:00

Now available at the studio! These pants are extremely flattering, comfortable and available in two colors: black and dark gray/carbon.

Shown in "Carbon" (Dark Gray)

Flat-Waisted Dry-Wik Yoga Pants
The Balance Collection by Marika

Studio Price - $44.00

This is a great bootleg pant for every activity and it features our sanded dry wik fabric which draws moisture from the skin to the fabric's outer surface, where it spreads to evaporate quickly. The fabric's surface has been brushed to give the pant a soft, comfortable feel.

Shown here in Black

The Balance Collection by Marika features womens clothes designed for the on-the-go woman, who always seems to be jumping from one activity to the next. This line offers womens comfortable clothing as well as trendy yoga clothes and fitness-oriented items.

The beauty of this collection is that it features womens clothes that are designed for any activity, but also stylish enough to wear around town. The feminine touches and functional fabrications classify most of the items as trendy yoga clothes.

Practice Grace

2012-02-13T04:00:00.000-08:00

To be aware of a single shortcoming in oneself is more useful than to be aware of a thousand in someone else.
Dalai Lama

February Favorite Top

2012-02-07T10:33:00.000-08:00

This is one of many of the great tops carried at the studio. It's both flattering and functional Come in and try one on. Studio price is $42.00.

The Class Act Dolman Sleeve Top
The Balance Collection by Marika
A must have for Spring, dolman boatneck tee featured in a burnout fabric. Slouchy fit, coordinate with your favorite pair of leggings or capri pant. Made of 60% Cotton and 40% Polyester.

Are you wondering what size you are? Come on in and try one on, or see where you fall on the size chart below.

Thought for the Day

2012-02-05T05:30:00.000-08:00

Do what you can, with what you have, where you are.

Theodore Roosevelt

For Sheri.

2012-02-01T06:00:00.000-08:00

Mom's Vegetarian Hushway

Saute' Vermicelli in butter until light brown.

Boil water while sauteing.

Pour two cups of Uncle Ben's Rice over browned Vermicelli and mix well.

Pour boiling water over rice, cover rice completely.

Reduce heat to simmer.

                                                                                        Cover and simmer. 30 to 45 min.

                                                                                         Enjoy!

                                                                                                                           Geneviève

Thought for the day- Energy!

2012-01-24T04:30:00.000-08:00

Energy is Eternal Delight. William Blake

Finding My Center

2012-01-22T13:31:00.000-08:00

Today my husband and I took a nature hike and stumbled upon this labyrinth. I have always been fascinated with them. The posted sign said that there are 3 main goals that reminded me of some of the unique transformations that often happen within me when I attend a Pilates class.

1. Shedding- walk the path slowly to center yourself, releasing and letting go of your concerns
2. Illumination- upon reaching the center- reflect, pray, listen and receive
3. Integration- following the path outward, bring your inspiration back out into your life

Which made me curious, how do you center yourself?

Tranformation

2012-01-22T04:00:00.000-08:00

Transformation literally means going beyond your form.

Wayne Dyer

Simple progressions from an elder expert.

2012-01-20T10:01:00.000-08:00

"This is a health rather than beauty book" Bruce King

                   Just finished re-reading Bruce King's powerful gem: Rule Of The Bones. I've spent many years with this small treasure and find myself returning to it often. In a world of extremes often intensified during the Holiday season, Bruce's balanced approach to posture and movement is a gentle and helpful guide. Powerful in its simplicity, his movement progression and postural tips are sound, and consistently effective.

                   I know many of you have incorporated part or all of the exercises into your morning programs. Keep it up and continue to improve your movement habits daily- the pay offs are worth it. And, if you get a chance, let me know how it's going. . .i love your feedback!

                                                                    Geneviève

To Body Fundamentals' Clients

2012-01-15T04:00:00.000-08:00

Thank you so very much for the generous and thoughtful Christmas and Holiday gifts. It is as honor to teach and see all of you on a weekly basis these past many years.

Happy New Year 2012!

With Gratitude and Appreciation,

Geneviève, Robert and Stevie

Continually improving, day by day

2012-01-11T16:58:00.000-08:00

I recently read a book about Kaizen, a Japanese philosophy and principle of improvement through baby steps; often applied to business, production and manufacturing. It is essentially touted as the reason for Japan's success in rebuilding itself post-WWII. In a nutshell, Kaizen refers to activities that "continually improve all functions".

It makes me think of the Pilates work. Pilates not only makes my body stronger, it teaches me to move with intention. It makes me feel mentally stronger, more capable, more connected to my spiritual life and my inner-self. When I'm consistent with my Pilates I sleep better, I breathe better, I feel better. I'm a better wife, a better mom, a better neighbor. It continually improves me, in all my functions.

The 5 principles of Kaizen are: teamwork, personal discipline, improved morale, quality circles and suggestions for improvement. In my humble opinion, it seems like there are so many parallels with the Pilates work!

So, while I am still actively pursuing my new year's resolutions I resolve to be patient, enlist a teammate to help keep me motivated and hold myself accountable, keep an eye on my morale, and be open to constructive criticism.

What are your new year's resolutions?

Thought for the Day- Acceptance

2012-01-10T04:00:00.001-08:00

The curious paradox is that when I accept myself just as I am, then I can change.

Carl Rogers

New Year's Resolutions

2012-01-04T17:57:00.000-08:00

Every single year, I seem to make many of the same New Year's Resolutions that are on this list. And every single year it seems that by mid-January, I've broken all of them at least once. Often we seem to put so much pressure on ourselves that one divergence seems like a failure, instead of just a minor setback. Here are a few suggestions I've heard and used on how to boost your willpower and stick to those goals and resolutions... any time of year.

1. Write them down- post them where you can see them often: on your bathroom mirror, in your wallet, on the refrigerator, etc.

2. Be specific. Instead of "lose weight", determine how much you want to lose and by when.

3. Don't be unrealistic. Make the goals achievable. If you love chocolate and can't go a day without it, don't resolve to "stop eating chocolate", resolve to eat less.

4. Declare them publicly so your friends and family will help hold you accountable

5. Instead of one big resolution, try breaking it up into steps, perhaps a mini-step each month of the year. For example, if you want to get more sleep, try gradually changing your nighttime routine rather than trying to change everything overnight. The first week or month, try going to bed 5 minutes earlier, then 10 minutes, and gradually work up to an earlier bedtime.

Happy new year!

Thought for the Day

2012-01-04T05:30:00.000-08:00

Love truth, but pardon error.

Voltaire

Mindfulness Practice- Presence

2012-01-01T06:00:00.000-08:00

When I make the effort to pay attention to the sights, sounds and sensations around me, I'm encouraging myself to live in the present moment.

Deepak Chopra

Important REM Sleep

2011-12-28T09:35:00.000-08:00

How many hours of sleep do you get a night?

Have you every considered what happens when you sleep? What does your body go through to get to that all important REM so you feel rested and rejuvenated the next morning.

There are many Stages of sleep:

Light Sleep which is between sleeping and being awake.

Then your body starts to sink further with regular breathing and a lower body temperature.

When your body starts to fully relax, it’s muscles, your breathing becomes slower, your blood pressure lowers, you are at the stage of sleep with the most rest and restorative attributes. This is when you muscles get more blood, your energy is restored, your body is healing itself and needed hormones are released.

Then you have hit the cycle of REM sleep. Rapid Eye Movement. This is the time when your muscles are completely relaxed, your body is releasing hormones fully so you can be active the next day, your brain is busy having dreams. This is the time when the energy you need for the next day to keep you active and feed your brain and body with energy is happening.

Wow! Are you tired? I would be there is a lot your body is going through to accomplish the miracle of sleep. And it rejuvenates you for the next day!

Our environment around us during the day with its constant stimulization of the mind can wear you down and wear you out. There are times when it is hard to turn off your mind in order to go to sleep. Body Fundamentals has added a new product to their shelves. This product is called Neurexan. Neurexan is a homeopathic sleep aid to help your get to that much needed rest and sleep to take on the activities of your next day.

Ask about it at the Studio.

Wishing you Sweet Dreams and lots of Rem,

Body Fundamentals Staff

*The above information is compiled from ready many sources of information the National Sleep Foundation, the Insomniacs Club, and Psychology today.

*Body Fundamentals is not a licensed Physician. It is recommended that all medicines, homeopathic or otherwise be consulted with your physician before being taken. The information above is posted on personal experience and informational in nature.

Make moving a way of life.

2011-12-27T04:00:00.000-08:00

"I have been coming to Body Fundamentals for nine years and I have never had the same lesson twice. Geneviève has enormous range in her teaching and can go deeper and broader across the levels of exercises in her Pilates and Movement repertoire."

Kirk.

Sleeplessness & Insomnia

2011-12-23T06:00:00.000-08:00

With the current season and the stresses of the economy, Sleeplessness has become a normal part of life for many. Sleeplessness can be when you have a hard time falling asleep, wake up during the night and cannot get back to sleep or just can’t sleep at all in some cases.

Webmd lists the symptoms of insomnia as:

* Difficulty falling asleep

* Waking up often during the night and having trouble going back to sleep

* Waking up too early in the morning

* Feeling tired upon waking

Some of those reading this may have an all knowing and tired look on their face.

Body Fundamentals is pleased to offer a product to help* those dealing with sleeplessness and insomnia. Personal evaluation and experience has met with positive results. This product is called Neurexan and is available now. Please contact the studio for more information.

Spiral movements

2011-12-22T07:28:00.000-08:00

Life doesn't happen on a straight line. It's cyclical or more of a spiral if you will . The saying "the only constant is change" becomes relevant as things change more.

There is information in cycles: of our bodies, emotions, mental abilities and relationships.

These days I think of life more as a spiral rather than a map.

Embrace change today!

  Be open to the change that moving your body may bring. Allow, don't force. Listen to your thoughts, but don't necessarily believe them. Allow space for different ideas and thoughts and feelings.

Today, practice spirals in your movement. Ask me how. Send a comment on the blog or ask in class this week. Spiral movements are flowing and allow for freedom through your joints and spine.

                                                                           Geneviève

An apple a day. . . .Stay well!

2011-12-12T17:31:00.000-08:00

It seems everyone I know is under the weather with something the past few weeks. With the constant temperature changes and pressures of the season (i do love the rain in the desert though) our immune systems can be compromised quickly.

And for those of you with children or working with the public. . . it can be almost impossible to avoid the colds and flus "going around".

Take a few extra steps to increase your energy, improve heart health, and strengthen your immune system.

If you don't take Vitamin C, consider a supplement this time of year. I increased my dosage to twice a day and it does make a difference.

It sounds silly but, "An apple a day. . ." well you know the rest. There's a reason for cliche's.

Replace your coffee drink tomorrow with a glass of water- clean water.

Eat more vegetables. . .I know, i know, tell you something you don't know. I'd love to be cool and interesting , but tonight's not the night. It's cold and rainy and I just wanted to take a moment to cheer you on  before finishing dinner- Baked fish, steamed veggies and a brown rice dish.

                                                                  Be well and enjoy the season!

                                                                                                           Geneviève

A great cold remedy... home-made tea!

2011-12-09T17:03:00.001-08:00

Every year, right before the holidays, I get sick. I'm always guilty of running myself on overdrive, attending holiday parties and family functions, shopping 'til I literally drop.

One of the best defenses is a tea, a simple concoction of 3 things you probably already have in your kitchen!

- 1" cube of fresh ginger, grated (ginger has many respiratory health benefits- including being anti-inflammatory and a natural expectorant)
- juice and slice of 1 small lemon (a great source of vitamin C)
- honey, to taste (doesn't just taste great, honey is effective, natural cough suppressant)

Boil water in a teapot or a regular pot. Then, reduce to simmer and add the ginger- freshly grated. Simmer for about 10-15 minutes and feel free to breathe in as much of the steam as possible!

After the mixture has simmered, add as much lemon and honey as you like and pour into a mug! Enjoy and be well!

- Hilary

Mindfulness Moment

2011-12-05T12:11:00.001-08:00

If you haven't made time yet today then Stop and spend a few minutes centering yourself. Or take 10-15 minutes this evening if you don't have an evening relaxation ritual.

Some of my mindfulness practices:

    -Morning gratitude journal writing
    -Gentle stretching to inspiring music
    - Centering Meditation
    -Moving Meditation
    -Morning or evening Foam Roller Practice

Don't wait until tomorrow. Take time today. Check in with your body, and breath, and create a ritual or practice that nourishes you.

                                                                                                       Geneviève

Customized Homework Guides are available!

2011-12-01T13:55:00.001-08:00

I love that great feeling when you leave a Pilates session able to do something that just a few sessions before, seemed impossible.

Whether in regard to strength or flexibility, I live for these milestones. They give me such a great sense of accomplishment and progress. These milestones can occur more often if you supplement your Pilates sessions with homework.

Geneviève can create a custom homework guide for you, based on your own personal needs and limitations, designed to improve your mobility, strength and/or flexibility.
If you have a request, such as postural correction or inner-thigh toning, she will custom-create a program for you to do at home to achieve those goals.

A customized Homework Guide costs less than a single private session ($60) and will contain exercises that you can do at home or on-the-road in a hotel room (no Pilates equipment required, unless the user has requested, as many like the foam roller and magic circle).

Inquire in the studio for details.

Geneviève Recommends... Your Ultimate Pilates Body Challenge

2011-11-28T09:13:00.001-08:00

Brooke Siler's "Your Ultimate Pilates Body Challenge"

Pick up your copy in the studio for only $28

Take your fitness to a whole new level! This book takes a fresh approach to Pilates, challenging readers to rethink the way they move and to incorporate Pilates-conscious movements into every aspect of life: at the gym, at home, on the mat, during sports and during your everyday life.

Thought for the day.

2011-11-27T12:23:00.001-08:00

"Contrology develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit."

Joseph Pilates

A Time To Be Thankful

2011-11-23T16:15:00.000-08:00

This year I am thankful for my body. I used to stare at my thighs and say "please... just be thinner". This holiday weekend, as we give thanks and celebrate all that we have to be grateful for, I will try to stare at my thighs and instead just say "thank you". Thank you, thighs, for helping me to get around each day. Some people aren't that fortunate, some don't have the luxury to throw on some tennies and take a walk around the block. It's something I have taken for granted my whole life.
I realize more every year how silly it is this idea of trying to fit into "skinny jeans". Those skinny jeans we speak of- they hang in the closet to this day, with tags on, still too small... and this year, I am ok with that.

- Hilary

Short Spine

2011-11-03T16:02:00.000-07:00

I loved being pregnant. I practiced the Pilates work up until my 37th week of pregnancy- with many modifications of course. The thing I missed more than anything during that time was doing Short Spine on the reformer!
I always thought it was funny that it was called Short Spine when in fact, I could physically feel my spine elongating as I created space between the vertebra. It should be called Longer Spine in my opinion!

Now that I am carrying around a 20 pound baby boy every day, I am more grateful than ever to be able to do Short Spine whenever I want... and I can feel my spine thanking me when I do!
- Hilary

Excellence v. Striving

2011-11-02T06:00:00.000-07:00

" I recognize that it is important to have and embody a desire for excellence. Desire is the foundation of progress and this comes naturally because I love to move and explore how movement feels. Excellence and striving get confused. How can I feel good if I am constantly making "now" wrong with an endless stream of mental judgements about my alignment that require an immediate alteration of me?

What will ever occur in that kind of mental practice that will open the space for me to be okay if I never train my mind to accept a single moment of what I am doing and to be grateful for the doing instead of what it will get me at some future time?"

Diana Bailey

Scary Thoughts!

2011-10-30T19:26:00.000-07:00

To listen to me some mornings one would think I'm a hundred years old. This morning was one of those days. I woke up with neck pain , jaw pain,upper back soreness and a variety of other body "awareness's" that put me in an irritable space to say the least. My kind husband unfortunately was the recipient of a litany of groans and laments. It's easy to be defeated by chronic pain and physical limitations. It's also true that there is so much to be grateful for. Some days I have to challenge my negative thoughts about my body and physical pain, and this takes discipline. So today after a solid 30 minutes of frustrating and not too helpful thoughts, I put on my tennis shoes, and went for a walk. Then, came home, got on the back machine for a few minutes which inspired me to lie on the roller and align my spine for about 10 minutes.

Poof! Magic! In less that an hour, a "new" body and absolutely changed mind set. Most of you know my long time motto is changing through movement, and today, I changed my fears to hope and physical pain to manageable discomfort.

Think about it, Change your breath, change your thoughts. Change your alignment, change your outlook. Change your flexibility, change your vision, or maybe just step outside and take a walk.

Happy Halloween!

Geneviève

The Power of Awareness

2011-10-26T08:12:00.000-07:00

Practice breathing with every movement. Breath is Life. Prepare to move by bringing your attention to your breathing. Fill up your lungs completely on your inhalation, empty your lungs completely on your exhalation.

Connect your breath to every movement during your private and semi-private sessions this week. Be comfortable in your body. Be comfortable with silence.

Talk less and Breathe more.

Feel your body and allow the time and space to notice your breath. Enjoy the moment between your inhale and exhale.

The benefits of this kind of awareness include: relaxation, calm, deeper muscular engagement, integrated movement and the ability to transition smoothly from one movement to the next. This integration of breath and movement also lays the foundation for Flowing Movement, a basic Pilates principal.

Geneviève

A heartfelt Thankyou!

2011-10-24T08:48:00.000-07:00

Thank you so much for your thoughts, prayers and support for my family and me these past few weeks. A special thank you to all of my clients and everyone at the studio! Your thoughts, regards, and compassionate kindnesses were appreciated more than you know. Thank you for the outpouring of well-wishes and positive energy.  Wishing you a healthy day and week ahead!


                                                       Geneviève

Learning Pilates from a baby

2011-10-16T19:18:00.000-07:00

This week I was sitting with my 3 month old baby boy on my bed, we often like to prop him up against a pillow so he can see the world around him. He started to lift his head and try to curl forward, trying to teach himself how to sit up. He was wearing nothing but a diaper and I could see his abdominal muscles working. I could see the deep contraction coming from low in his abdominals, as he started to hollow out his stomach. It reminded me of any Pilates exercise where we do a deep contraction, starting from our pubic bone, working all the way up our spine and finally ending with our head in line with our spine.

My husband and I often jokingly call him The Pilates Baby, not only because I did Pilates up until my 37th week of my pregnancy (and therefore consider him well versed in the work!) but also because he does so many things that often remind me of the principles of Pilates. He's new to the world, and trying to learn Control, Centering, Concentration. And as I watch him learn these things, it reminds me of many of the principles that Joseph Pilates sought to teach us through his work.

- Hilary

Acceptance

2011-10-13T13:52:00.000-07:00

Thought for the week- from Diana. . .

"For me, what happens in my practice is what happens in life. If i never allow my movement to be just what it is at that time and accept the final outcome on that day, how am i setting myself up to have space for peace and joy in my life overall?

Joseph Pilates said "It is the mind which shapes the body". . .true. It is also the mind that shapes the life.

My job as a teacher is to inspire you to explore your own potential by helping you become aware of your habits of mind. From this practice I assure you, you will gain immense insight into your own personal power."

Diana Bailey

"Roadbumps in life. . ."

2011-10-06T05:11:00.000-07:00

Saturday morning class

More from Monica.

                "Perimenopuase is a very rough time in life for many women. I am a good example of a person having the extreme downside during this time in life. I would encourage all women during this phase of life to seek out appropriate medical and mental health care support. I would also encourage alternative outlets of physical and emotional therapy though physical outlets, such as Pilates.

I will be forever grateful to Genevieve, Stevie and the staff at Body Fundamentals for being there for me. Not only as Pilates mentors but
also for being there for me as women who understand the road bumps in life as women, and human beings.

                                                                                                                  Monica B.

A Hundred Modifications

2011-10-04T20:52:00.000-07:00

One of the things I love about the Pilates work is that you never outgrow it. Once you’ve diligently worked on an exercise and it is perfected, it can almost always be modified to be more advanced and challenging. On the flip side, if an area of your body is tight or troublesome, an exercise can be modified down to be more comfortable. I always think of the Hundred and its many modifications. Sometimes I keep my knees bent at 90/90, some days I feel very strong and I lower my legs out towards the floor. On days where my neck is tight, I put one arm behind my head.

I love that about Pilates. I never get bored and am always challenged!

- Hilary

Let Your Brownies Cook!

2011-10-04T08:37:00.000-07:00

Some things to ponder from Di. . . .for Teachers and Students.

"Approach your work in Pilates with this general frame of awareness

First you organize yourself in the movement much
as you would assemble and mix ingredients to bake.

                                            Second you refine the mix and maybe make a couple
                                            of adjustments.

                                           The last and most important thing is to
                                              let it bake.

                                           In my experience, I have to train myself to do this. To
                                           accept whatever happens. Brownies do not cook if you
                                           keep opening the oven and poking them. So cut it out.
                                           Have some fun with it and give yourself permission to be
                                           okay with today's result.

                                           Practice leaving room for more AND
                                           being happy with what is."

                                                                                Diana Bailey

Increase Flexibility-Pilates Benefit #171

2011-10-03T10:59:00.000-07:00

Mary T., practicing Arabesque on the Reformer.

Anxiety Relief.

2011-10-03T09:47:00.000-07:00

Yesterday I received this thoughtful and touching sharing from a dear client and student. I'd like to pass it on to you. Thank you Monica.

                "Approximately four years ago I found myself going through a severe depression which was ultimately triggered by perimenopausal changes. During this rough period is my life I bumped into Genevieve Nedder's mama at a social gathering and we were talking about life and its stressors. Flo Nedder chimed up and said: I want you to meet my daughter. . . . she teaches Pilates and may be able to help you. I was a bit skeptical that Pilates could help with my depression, but I agreed to get the Body Fundamentals literature and meet Genevieve.

To this day I am so grateful for that meeting and have found that not only has Pilates given me physical strength that I had previously been lacking, but also, my teachers at Body Fundamentals have given me emotional strength to help fight my depression and anxiety."

                                                                                       Monica B.

Pilates Mat Work

2011-09-30T06:07:00.000-07:00

Spine Twist

Getting Taller!

Thank you to everyone who joined us for Group Mat Classes in September. A special thank you to all new students. It is a pleasure meeting you and having you in class!

We look forward to helping you meet your health and fitness potential.

Geneviève

Posture

2011-09-27T09:08:00.000-07:00

Diana Bailey and Son

"Simply put, posture is the ability to move spontaneously in any direction with Balance, Strength, Stability, and Coordination. The movement will appear clean and efficient even though it may be quite difficult, and the body will suffer no ill effect. . ."

Diana Bailey

Do one thing today to improve your posture: Use the foam roller, or do the first 5-7 exercises on the Backsystems before your session, practice the roll-down from the wall, stand in front of a mirror and find your foot placements, or practice the arm series on the ped-i-pull. Big change happens in the minutia. Take a few minutes to change the way you use your body today and improve your posture.

Geneviève

Gratitude Moment

2011-09-27T08:52:00.000-07:00

Bolinas, California

Just returned from Northern, California. Spent the weekend celebrating the recent elopement/marriage of dear friends. They were surrounded by the love of friends and family and exquisite nature!

Friday morning I walked along lake in Mill Valley for an incredible 3 hour hike. The sun was shining, and breeze blowing lightly. Sea gulls were abound, and the sky was a stunning bright blue. I could see the Golden Gate bridge in the distance. Spectacular moment!

Today I am grateful for nature. The gift of walking and the ability to breathe easy.
I give thanks for the love of friends and family and another day of health! Walking, Swimming, Hiking, Dance, Pilates, and the ability to move my body inspire me today. Move your body well! Take time to soak in some nature! Enjoy the gift of your body and keep breathing!


What are you grateful for today? I'd love to know.

                                                                                                Geneviève

Thought for the day.

2011-09-13T08:47:00.000-07:00

"We all have big changes in our lives that are more or less a second chance."
-Harrison Ford

Reverse Push Through

2011-09-12T08:40:00.000-07:00

"Only I can change my life. No one can do it for me."
-Carol Burnett

Carla K. practicing Reverse Push-Through.

Thought for the day.

2011-09-12T08:32:00.000-07:00

"The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. . .I am convinced that life is 10% what happens to me and 90% how i react to it. And so it is with you. . . we are in charge of our attitudes."
-Charles Swindoll

Increase Spinal flexibility

2011-09-08T08:04:00.000-07:00

Geneviève showing
Swan Dive on the Ladder Barrel

The Ladder Barrel is a wonderful piece of equipment to assist you with
Spinal extension.

Ask your instructor to prepare you and or teach you this piece if you aren't
currently practicing it.

*Safety tip, If you have low back pain or injuries, then
practice a swan from the mat or gentle extension with the Foam roller.

Be nice to your joints... use Zeel

2011-09-05T19:11:00.000-07:00

     "Proven Safe and Effective for:"

                   Osteoarthritis

                    Arthritic Pain

                    Joint Stiffness

"Why should I use Zeel?"

"Zeel works effectively at reducing mild to moderate pain and stiffness of osteoarthritis. The fact that Zeel works so safely makes it a viable option for the treatment of osteoarthritis."

"How often can I use Zeel?"

"Typical dosage is 1 tablet 3 times daily or a generous application of ointment 3 times daily."

                                                                                                 Heel Inc.

Gratitude Moment

2011-09-05T18:54:00.000-07:00

Today I am grateful for many things: A good night's sleep, Deep breathing, Health, A body that is strong and flexible in spite of physical limitations, a walk in the desert, . . . oh,and my wonderful husband Robert!

Genevieve

Posture

2011-09-05T18:40:00.000-07:00

What is Posture?
        "Simply put, Posture is the ability to move
            spontaneously in any direction with Balance,
            Strength, Stability, and Coordination.. . ."

                      Diana Bailey, Owner, Essential Motion Inc.

Improve your performance

2011-09-05T11:58:00.000-07:00

Techniques for Character development. Exploration of the Body through Space.

Focus on Breathing, Alignment, How to move from your Center and more. . . .

Teacher Tip of the week.

2011-09-01T06:22:00.000-07:00

"The most important asset you possess as a teacher is not how strong you are or how perfectly you can do a given movement, it is the ability to see physical misalignment and work successfully with your student to change it."

Diana Bailey
Owner-Essential Motion Inc.

Heal with Traumeel!

2011-08-22T15:21:00.000-07:00

Try these products as a substitute for Ibuprofen. I use the gel on my lower back and neck in the morning before my stretch routine, walking or Pilates sessions.

You can also use it on a bruise to speed up your recovery time. Don't hesitate to ask us questions.

Geneviève

Traumeel(R)
"Safe, Effective, Natural Relief"

Traumeel(R) uses your body's natural resources to reduce pain and shorten the length of your recovery for mild to moderate musculoskeletal conditions including; muscular pain, joint pain, sports injuries, and bruising. It is safe for all ages and there are no known drug interactions or side effects.

Other benefits include:

*Over 60 years of worldwide therapeutic use

*Over two-dozen scientific and clinical studies conducted on Traumeel(R)

*Recommended by many physicians as safe, effective, prescription-free alternative to NSAIDs (non-steroidal anti-inflammatory drugs)

"Don't mask the pain-deal with it"

Pilates Principles-The Basic 6

2011-08-09T06:45:00.001-07:00

Breathing

Centering

Control

Concentration

Flowing Movement

Precision

Improve Posture

2011-07-30T12:37:00.000-07:00

Improve your posture by adding seated Ped-i-Pull exercises to your private sessions. Scapular elevation and depression as well as lat stabilization help align your spine.

Also, very beneficial for those of you with osteoporosis or osteopenia.

Summer is Here!

2011-07-19T10:50:00.000-07:00

Happy July!

As temperatures rise, hydration is more important than ever. Remember, HYDRATE, HYDRATE, HYDRATE. For specific guidelines on hydrating for your workouts, visit the June issue of Idea Fitness Journal and read the article Hot Weather Exercise.

http://ideafit.com/fitness-library/hot-weather-exercise

Gratitude Moment

2011-07-19T10:43:00.000-07:00

One of the many things I'm grateful for today are my amazing parents!

Geneviève

Pilates Benefit #170- A Beautiful Back

2011-07-19T08:55:00.000-07:00

Long time client Cecile F., shares a photo of her beautiful back.

Strong Upper back muscles, improved posture, and a better Golf game are a few benefits Cecile enjoys from her Pilates practice.

Thank you Cecile!

My Mission

2011-07-07T15:46:00.000-07:00

To maintain a Peaceful, Serene, and Spiritual environment.
To Inspire all persons to Vibrant health and Healing through Education and Service.

Geneviève

Maximize Your Recovery: Snack Ideas

2011-07-04T12:50:00.000-07:00

Pre and Post-exercise Snack Ideas

Healthy ways to combine Carbs and Protein

3 ounces boiled chicken and 1 cup of cooked rice

1 Hard-boiled egg and 1/2 whole wheat bagel

1/4 cup raw almonds and a medium apple

String cheese and 1 ounce of pretzels

1/4 cup walnuts and a medium apple

Orange and 1/2 cup low-fat cottage cheese

A slice of whole-grain toast and 2 tablespoons of peanut butter

Carrie's Banana Nut Bread

2011-06-21T16:15:00.000-07:00

I've been making this Banana Bread for years. It was given to me by my first college roommate: Carrie. Thank you Carrie for giving me the recipe to everyone's favorite Banana Bread!

Many of you have asked me for this recipe.

Wishing you a healthy week.

Geneviève

1/2 cup butter softened

1 cup sugar (i change to a 1/2 cup or use stevia)

2 eggs beaten

3 ripe bananas , crushed

1 tsp. baking soda

2 cups flour

Cream the butter. Add sugar gradually, beating well. Add beaten eggs. Add bananas that have been crushed with a fork. Sift soda with flour. Combine mixture and add nuts.
Place in a greased loaf pan and bake 1 hour @ 350 degrees.

Remove and cool.

Recipe of the Month: Delicious Smoothie

2011-06-17T12:50:00.000-07:00

An Oldie but Goodie: Smoothie

Ingredients:

1 Banana
8 oz Vanilla Yogurt, Fat Free
2 tbsp Pineapple Orange Juice
6-10 Ice Cubes
1/4 cup Blueberries

Directions:

Place all ingredients in blender, and blend.
Enjoy!

Servings:

Two 8 oz servings

Per Serving:

Calories 126, Protein 7g, Carbohydrates 26g, Fat 0g, Fiber 3.8g