about this?
What is not perfect yet?
What am I willing to do in order to get the way I want it?
What am I willing to do no longer, in order to have the things the way I want ?
How can I do that/what is necessary to get this job done and enjoy the process?
The
6 Pilates Principles”
My goal is TO GET DISTRESS AND TO CHANGE
MY BODY/MIND FOR THE BETTER.
Taking Pilates helped my Body get more awareness
The class was
new to me, I did not know what to expect.
Yet I was looking forward to start. During this class, I have learned
about myself that I have flexibility over all. I do like my neutral position of
my spine. Before this class my body was very weak (I felt that was weak), and
after class I notes how strong it becomes. My stamina is getting better, yet I
know it will take time and practice to get to a stronger and ideal level. After
ten sessions I did feel the difference, I can feel and see the difference in my
posture of my body. When I close my eyes, I can feel the movements of my legs
or arms and can disconnect myself for the outside world. After twenty sessions
I did feel the difference It is the internal sense that tells me where my body
parts are without me having to look at them. This internal body awareness
relies on receptors in your joints, muscles, ligaments, and connective tissue.
They pick up information as muscles bend and stretch as well as when your body is
still. After almost thirty section, the joints, muscles, and connective tissue
in my buttocks, hips, and legs are compressed.
I think my expectations were too high to to my body and mind. I did not
meet them all; however I know by the end of the semester I will have
register to more classes so I can meet my goals. I do have an idea of how and I
need to have more discipline. I know now that the goals where definitely
unrealistic. My short-term goals definitely are becoming a good habit, I am
happy with them. I think because my short term were achievable I definitely I am going to place more time on my long term
goals and may be in the next since I will take more classes I will see more the
difference in my body. I am looking for next Pilates classes already for next
semester. Definitely, I do feel better. I can
feel in my legs and my abdomen. Considering been my first time in Pilates, I
like it. I would like to keep taking more classes like this one.
Thank
you,
Esther
Barros Garcia
Taken
from The Pilates Body
By
Brooke Siler
While
Pilates draws from many diverse exercise styles running the gamut from Chinese
acrobatics to yoga, there are certain inherent ruling principles that bring all
these elements together under the Pilates name:
Concentration
Concentration
is the key element to connecting your mind and body. In order to work your
body, you must be present with your mind. It is your mind that wills your body
into action. Pay attention to the movements your perform and note how your
muscles respond to the attention. When you focus on an area, notice how much
more you can feel that area working. That’s the power of your mind! Use it!
Control
Joseph
Pilates built his method on the idea of muscle control. That meant no sloppy,
haphazard movements. This is the primary reason injuries occur in other
exercise methods. Imagine gymnasts, acrobats or dancers performing their skills
without control. Disastrous! The movements of the matwork are no different.
They must be performed with the utmost control to avoid injury and produce
positive results. No Pilates exercise is done just for the sake of getting
through it. Each movement serves a function, and control is at the core.
Center
Thank
about he muscles you use to go about your daily tasks. For most people it is
the arms and legs that get used the most, but what about our center? We have a
large group of muscles in our center – encompassing our abdomen, lower back,
hips, and buttocks – that are begging for attention. Pilates called this center
the “powerhouse.” All energy for the Pilates exercises initiates from the
powerhouse and flow outward to the extremities. Physical energy is exerted from
your center to coordinate your movements. In this way a strong foundation is
built upon which we can rely in daily living.
Fluidity
Part
of the uniqueness of the Pilates method comes from the fluidity with which the
exercises are meant to be performed. There are no static, isolated movements
because our bodies do not naturally function that way. Dynamic energy replaces
the quick, jerky movements of other techniques. A focus on grace of motion is
Long
Term Goals:
Loose on inch
or two from my waist
Have more flexibility in my body.
Drink 64 oz. of water every day.
Remained myself that I am enough.
Long Term Goals:
Loose on inch or two from my waist
have
more flexibility in my body.
Hello,
This
is my first class so everything is new for me. I have learned about myself that
I have flexibility over all. I do like my neutral position of my spine. Before
class my body is very weak, and after class I notes how strong it becomes. My
stamina is getting better, yet I know it will take time and practice to get to
a stronger and ideal level.
http://www.wikihow.com/Improve-Stamina#Developing_physical_stamina_sub
- What is good
- Circuit Training Program #3: Twist My Arm
- 15 MINUTES EACH STATION
- Pilates Arc Trap Table Chair Trap Table
- Spinal Mobility/Stability Shoulder Stability Balance & Coordination Upper & Lower Body Integration
- Handles Place Chair in Center of Reformers
- 2LY Handles
- Well Abdominals 2SY 1H3 - 2H2 / Pedal Together Standing Arms Facing Toward
- Roll Down Roll Down Standing Leg Pumps 4x Upper Arms/Triceps 5x
- Oblique Roll Down Sagital 3x Parallel Chest Expansion 2-4x
- Biceps 5 curls x2sets Turn Out Row w/Squat (not in manual) 10x
- Side Stretch/Side Situps Oblique Roll Down Crossover
- Side Stretch 20 sec Standing Arms -Facing Side
- Side Situps 10x 2 Slastix / Middle Position 1H1 / Split Pedal External Rotation 5x (balance optional)
- Supine Arm Circles Scapular Mobilization 2-3x each Internal Rotation 5x (balance optional)
- Side Lying Quad Stretch (foam roller optional) Single Arm
- Alternating w/Twist Standing Arms -Facing Away
- Swan 4x 2 Slastix & Handles Around the World Punching w/Rotation
- (Modify as needed) Rowing Front Hug a Tree
- Sitting Tall 3x 1H3-1H4 / Pedal Together Roll Down (not in manual)
- Swimming 20-30 sec Bending Down 3x Swan on Seat 3-4x
- Slow-Fast (Extension only for beginners) Leg Springs Standing Straps
- Neck & Shoulder Hip Adduction (Turned Out)
- Childs Pose 3 breaths Stretches 1H1-1H3 / Pedal Together Hip Abduction (Parallel)
- One Arm Push-UP Standing 3x
- Lunge Stretch 30-45sec SMR: small ball or FR Adductor Stretches 30-45sec
- Calf & Hamstring Stretches Form 4 Stretch 30-45sec
- 30-45sec each
- Look back at the goals I set for
myself at the beginning of the semester. I think my expectations were too high
to to my body and mind. I did not meet them all; however I know by the end of
the semester I will have register to more classes so I can meet my goals. I do
have an idea of how and I need to have more discipline. I know now that the
goals where definitely unrealistic. My short-term goals definitely are becoming
a good habit, I am happy with them. I think because my short term were achievable
I definitely I am going to place more
time on my long term goals and may be in the next 6 months I will see the
difference in my body. I am looking for next Pilates classes already for next semester.
-
-
http://www.mentalhealth.com/dis/p20-ps01.html
- 8 Things Really Successful People Do
- Early Riser? What You Should Do When You Wake Up
- 8 Things You Should Not Do Every Day
- 3 Things You're Screwing Up (and Why Nobody Tells You)
- 4 Surprisingly Effective Things to Say
- Don't Aim to Be Popular, Be Effective
- Why You Make Bad Decisions
- Don't Grow Your Business Into Failure
- Your Start-up Name Matters (A Lot)
- How to Short-Circuit Conflict
- Trusting Your Gut Makes All the Difference
- 3 Simple Principles of Naming Your Start-Up
- 'I Launched Virgin With Just $200'
- Tony Hsieh: "I Fire Those Who Don't Fit Our Company Culture"
- Become a Master Networker: 5 Quick Tips
- Before You Launch Your Business Idea
- Turn a Good Worker Into a Great Manager: 6 Steps
- 5 Ways to Know What Your Customers Want Before They Do
http://www.youtube.com/user/24HourFitnessInc#p/u/6/E7Rk1q6-9PI
1. They don't create back-up plans.
Back-up plans can help you sleep easier at night. Back-up plans can also create an easy out when times get tough.
You'll work a lot harder and a lot longer if your primary plan simply has to work because there is no other option. Total commitment--without a safety net--will spur you to work harder than you ever imagined possible.
If somehow the worst does happen (and the "worst" is never as bad as you think) trust that you will find a way to rebound. As long as you keep working hard and keep learning from your mistakes, you always will.
2. They do the work...
You can be good with a little effort. You can be really good with a little more effort.
But you can't be great--at anything--unless you put in an incredible amount of focused effort.
Scratch the surface of any person with rare skills and you'll find a person who has put thousands of hours of effort into developing those skills.
There are no shortcuts. There are no overnight successes. Everyone has heard about the 10,000 hours principle but no one follows it... except remarkably successful people.
So start doing the work now. Time is wasting.
3. ...and they work a lot more.
Forget the Sheryl Sandberg "I leave every day at 5:30" stories. I'm sure she does. But she's not you.
Every extremely successful entrepreneur I know (personally) works more hours than the average person--a lot more. They have long lists of things they want to get done. So they have to put in lots of time.
Better yet, they want to put in lots of time.
If you don't embrace a workload others would consider crazy then your goal doesn't mean that much to you--or it's not particularly difficult to achieve. Either way you won't be remarkably successful.
4. They avoid the crowds.
Conventional wisdom yields conventional results. Joining the crowd--no matter how trendy the crowd or "hot" the opportunity--is a recipe for mediocrity.
Remarkably successful people habitually do what other people won't do. They go where others won't go because there's a lot less competition and a much greater chance for success.
5. They start at the end...
Average success is often based on setting average goals.
Decide what you really want: to be the best, the fastest, the cheapest, the biggest, whatever. Aim for the ultimate. Decide where you want to end up. That is your goal.
Then you can work backwards and lay out every step along the way.
Never start small where goals are concerned. You'll make better decisions--and find it much easier to work a lot harder--when your ultimate goal is ultimate success.
6. ... and they don't stop there.
Achieving a goal--no matter how huge--isn't the finish line for highly successful people. Achieving one huge goal just creates a launching pad for achieving another huge goal.
Maybe you want to create a $100 million business; once you do you can leverage your contacts and influence to create a charitable foundation for a cause you believe in. Then your business and humanitarian success can create a platform for speaking, writing, and thought leadership. Then...
The process of becoming remarkably successful in one field will give you the skills and network to be remarkably successful in many other fields.
Remarkably successful people don't try to win just one race. They expect and plan to win a number of subsequent races.
7. They sell.
I once asked a number of business owners and CEOs to name the one skill they felt contributed the most to their success. Each said the ability to sell.
Keep in mind selling isn't manipulating, pressuring, or cajoling. Selling is explaining the logic and benefits of a decision or position. Selling is convincing other people to work with you. Selling is overcoming objections and roadblocks.
Selling is the foundation of business and personal success: knowing how to negotiate, to deal with "no," to maintain confidence and self-esteem in the face of rejection, to communicate effectively with a wide range of people, to build long-term relationships...
When you truly believe in your idea, or your company, or yourself then you don't need to have a huge ego or a huge personality. You don't need to "sell."
You just need to communicate.
8. They are never too proud.
To admit they made a mistake. To say they are sorry. To have big dreams. To admit they owe their success to others. To poke fun at themselves. To ask for help.
To fail.
And to try again.
http://www.youtube.com/watch?v=8QaI-M9sxW4
1. They don't create back-up plans.
Back-up plans can help you sleep easier at night. Back-up plans can also create an easy out when times get tough.
You'll work a lot harder and a lot longer if your primary plan simply has to work because there is no other option. Total commitment--without a safety net--will spur you to work harder than you ever imagined possible.
If somehow the worst does happen (and the "worst" is never as bad as you think) trust that you will find a way to rebound. As long as you keep working hard and keep learning from your mistakes, you always will.
2. They do the work...
You can be good with a little effort. You can be really good with a little more effort.
But you can't be great--at anything--unless you put in an incredible amount of focused effort.
Scratch the surface of any person with rare skills and you'll find a person who has put thousands of hours of effort into developing those skills.
There are no shortcuts. There are no overnight successes. Everyone has heard about the 10,000 hours principle but no one follows it... except remarkably successful people.
So start doing the work now. Time is wasting.
3. ...and they work a lot more.
Forget the Sheryl Sandberg "I leave every day at 5:30" stories. I'm sure she does. But she's not you.
Every extremely successful entrepreneur I know (personally) works more hours than the average person--a lot more. They have long lists of things they want to get done. So they have to put in lots of time.
Better yet, they want to put in lots of time.
If you don't embrace a workload others would consider crazy then your goal doesn't mean that much to you--or it's not particularly difficult to achieve. Either way you won't be remarkably successful.
4. They avoid the crowds.
Conventional wisdom yields conventional results. Joining the crowd--no matter how trendy the crowd or "hot" the opportunity--is a recipe for mediocrity.
Remarkably successful people habitually do what other people won't do. They go where others won't go because there's a lot less competition and a much greater chance for success.
5. They start at the end...
Average success is often based on setting average goals.
Decide what you really want: to be the best, the fastest, the cheapest, the biggest, whatever. Aim for the ultimate. Decide where you want to end up. That is your goal.
Then you can work backwards and lay out every step along the way.
Never start small where goals are concerned. You'll make better decisions--and find it much easier to work a lot harder--when your ultimate goal is ultimate success.
6. ... and they don't stop there.
Achieving a goal--no matter how huge--isn't the finish line for highly successful people. Achieving one huge goal just creates a launching pad for achieving another huge goal.
Maybe you want to create a $100 million business; once you do you can leverage your contacts and influence to create a charitable foundation for a cause you believe in. Then your business and humanitarian success can create a platform for speaking, writing, and thought leadership. Then...
The process of becoming remarkably successful in one field will give you the skills and network to be remarkably successful in many other fields.
Remarkably successful people don't try to win just one race. They expect and plan to win a number of subsequent races.
7. They sell.
I once asked a number of business owners and CEOs to name the one skill they felt contributed the most to their success. Each said the ability to sell.
Keep in mind selling isn't manipulating, pressuring, or cajoling. Selling is explaining the logic and benefits of a decision or position. Selling is convincing other people to work with you. Selling is overcoming objections and roadblocks.
Selling is the foundation of business and personal success: knowing how to negotiate, to deal with "no," to maintain confidence and self-esteem in the face of rejection, to communicate effectively with a wide range of people, to build long-term relationships...
When you truly believe in your idea, or your company, or yourself then you don't need to have a huge ego or a huge personality. You don't need to "sell."
You just need to communicate.
8. They are never too proud.
To admit they made a mistake. To say they are sorry. To have big dreams. To admit they owe their success to others. To poke fun at themselves. To ask for help.
To fail.
And to try again.
Trapeze 1 Pilates Arc Chair Trapeze 2 / Mat
|
Trapeze 1 Pilates Arc Chair Trapeze 2 / Mat
|
Trapeze 1 Pilates Arc Chair Trapeze 2 / Mat
|
Trapeze 1 Pilates Arc Chair Trapeze 2 / Mat
|
Trapeze 1 Pilates Arc Chair Trapeze 2 / Mat
|
2 No Props Needed Theraband 2H2-2H4 2LY & Handles
|
2 No Props Needed Theraband 2H2-2H4 2LY & Handles
|
2 No Props Needed Theraband 2H2-2H4 2LY & Handles
|
2 No Props Needed Theraband 2H2-2H4 2LY & Handles
|
2 No Props Needed Theraband 2H2-2H4 2LY & Handles
|
3 Mat: Cat/Camel (4x) Mat: Shoulder Rolls (3x) Double Leg Pumps (8x)
Standing Arms -Facing In (4x)
|
3 Mat: Cat/Camel (4x) Mat: Shoulder Rolls (3x) Double Leg Pumps (8x)
Standing Arms -Facing In (4x)
|
3 Mat: Cat/Camel (4x) Mat: Shoulder Rolls (3x) Double Leg Pumps (8x)
Standing Arms -Facing In (4x)
|
3 Mat: Cat/Camel (4x) Mat: Shoulder Rolls (3x) Double Leg Pumps (8x)
Standing Arms -Facing In (4x)
|
3 Mat: Cat/Camel (4x) Mat: Shoulder Rolls (3x) Double Leg Pumps (8x)
Standing Arms -Facing In (4x)
|
4 2SY & Roll Down Bar Pilates Arc *Parallel *Chest Expansion
|
4 2SY & Roll Down Bar Pilates Arc *Parallel *Chest Expansion
|
4 2SY & Roll Down Bar Pilates Arc *Parallel *Chest Expansion
|
4 2SY & Roll Down Bar Pilates Arc *Parallel *Chest Expansion
|
4 2SY & Roll Down Bar Pilates Arc *Parallel *Chest Expansion
|
5 Roll Downs (4x) Reach (2x) *Turned Out *Upper Arms/Tricep Press
|
5 Roll Downs (4x) Reach (2x) *Turned Out *Upper Arms/Tricep Press
|
5 Roll Downs (4x) Reach (2x) *Turned Out *Upper Arms/Tricep Press
|
5 Roll Downs (4x) Reach (2x) *Turned Out *Upper Arms/Tricep Press
|
5 Roll Downs (4x) Reach (2x) *Turned Out *Upper Arms/Tricep Press
|
6 *Sagital w/3 Biceps curls Well Abs (8x) *Flex Releve Standing Arms -
Facing Out
|
6 *Sagital w/3 Biceps curls Well Abs (8x) *Flex Releve Standing Arms -
Facing Out
|
6 *Sagital w/3 Biceps curls Well Abs (8x) *Flex Releve Standing Arms -
Facing Out
|
6 *Sagital w/3 Biceps curls Well Abs (8x) *Flex Releve Standing Arms -
Facing Out
|
6 *Sagital w/3 Biceps curls Well Abs (8x) *Flex Releve Standing Arms -
Facing Out
|
7 *Waterskier Teaser (3x) Calf Stretch (45 sec) *Hug-a-Tree
|
7 *Waterskier Teaser (3x) Calf Stretch (45 sec) *Hug-a-Tree
|
7 *Waterskier Teaser (3x) Calf Stretch (45 sec) *Hug-a-Tree
|
7 *Waterskier Teaser (3x) Calf Stretch (45 sec) *Hug-a-Tree
|
7 *Waterskier Teaser (3x) Calf Stretch (45 sec) *Hug-a-Tree
|
8 Joe's Breathing (4x) 2SY Side Ups (5x) Lunges (8x) *Flying
|
8 Joe's Breathing (4x) 2SY Side Ups (5x) Lunges (8x) *Flying
|
8 Joe's Breathing (4x) 2SY Side Ups (5x) Lunges (8x) *Flying
|
8 Joe's Breathing (4x) 2SY Side Ups (5x) Lunges (8x) *Flying
|
8 Joe's Breathing (4x) 2SY Side Ups (5x) Lunges (8x) *Flying
|
9 *No Box/Just Bridge Side Stretch (30sec) *Beginning Lunge 1LY &
Straps
|
9 *No Box/Just Bridge Side Stretch (30sec) *Beginning Lunge 1LY &
Straps
|
9 *No Box/Just Bridge Side Stretch (30sec) *Beginning Lunge 1LY &
Straps
|
9 *No Box/Just Bridge Side Stretch (30sec) *Beginning Lunge 1LY &
Straps
|
9 *No Box/Just Bridge Side Stretch (30sec) *Beginning Lunge 1LY &
Straps
|
10 2LY or 2LP & Straps Swan ((3x) 1H2-1H4 Standing Leg Springs
(8x)
|
10 2LY or 2LP & Straps Swan ((3x) 1H2-1H4 Standing Leg Springs
(8x)
|
10 2LY or 2LP & Straps Swan ((3x) 1H2-1H4 Standing Leg Springs
(8x)
|
10 2LY or 2LP & Straps Swan ((3x) 1H2-1H4 Standing Leg Springs
(8x)
|
10 2LY or 2LP & Straps Swan ((3x) 1H2-1H4 Standing Leg Springs
(8x)
|
11 Feet in Straps (4x) Swimming (set of 10) Hamstring 1 *Adduction / Tendu
|
11 Feet in Straps (4x) Swimming (set of 10) Hamstring 1 *Adduction / Tendu
|
11 Feet in Straps (4x) Swimming (set of 10) Hamstring 1 *Adduction / Tendu
|
11 Feet in Straps (4x) Swimming (set of 10) Hamstring 1 *Adduction / Tendu
|
11 Feet in Straps (4x) Swimming (set of 10) Hamstring 1 *Adduction / Tendu
|
12 *Circles Childs Pose (30sec) *Parallel (2x) *Hip Flexion / Tendu
|
12 *Circles Childs Pose (30sec) *Parallel (2x) *Hip Flexion / Tendu
|
12 *Circles Childs Pose (30sec) *Parallel (2x) *Hip Flexion / Tendu
|
12 *Circles Childs Pose (30sec) *Parallel (2x) *Hip Flexion / Tendu
|
12 *Circles Childs Pose (30sec) *Parallel (2x) *Hip Flexion / Tendu
|
13 *Walking (Parallel) No Props Needed *Pilates V (2x) *Abduction
|
13 *Walking (Parallel) No Props Needed *Pilates V (2x) *Abduction
|
13 *Walking (Parallel) No Props Needed *Pilates V (2x) *Abduction
|
13 *Walking (Parallel) No Props Needed *Pilates V (2x) *Abduction
|
13 *Walking (Parallel) No Props Needed *Pilates V (2x) *Abduction
|
14 *Turned in (Magic O) Neck Stretches No Props Needed 2LY & RD
Bar & Mat
|
14 *Turned in (Magic O) Neck Stretches No Props Needed 2LY & RD
Bar & Mat
|
14 *Turned in (Magic O) Neck Stretches No Props Needed 2LY & RD
Bar & Mat
|
14 *Turned in (Magic O) Neck Stretches No Props Needed 2LY & RD
Bar & Mat
|
14 *Turned in (Magic O) Neck Stretches No Props Needed 2LY & RD
Bar & Mat
|
15 *Adductor Stretch Quad
Stretch (1min) Side Ups (use floor)
|
15 *Adductor Stretch Quad
Stretch (1min) Side Ups (use floor)
|
15 *Adductor Stretch Quad
Stretch (1min) Side Ups (use floor)
|
15 *Adductor Stretch Quad
Stretch (1min) Side Ups (use floor)
|
15 *Adductor Stretch Quad
Stretch (1min) Side Ups (use floor)
|
16 1SB-2SB & Push Though Bar
1H3-1H4 Foam Roller & Mat
|
16 1SB-2SB & Push Though Bar
1H3-1H4 Foam Roller & Mat
|
16 1SB-2SB & Push Though Bar
1H3-1H4 Foam Roller & Mat
|
16 1SB-2SB & Push Though Bar
1H3-1H4 Foam Roller & Mat
|
16 1SB-2SB & Push Though Bar
1H3-1H4 Foam Roller & Mat
|
17 Seated or Kneeling Cat
(3x) Seated Mermaid (3x) Mat: Bridge
|
17 Seated or Kneeling Cat
(3x) Seated Mermaid (3x) Mat: Bridge
|
17 Seated or Kneeling Cat
(3x) Seated Mermaid (3x) Mat: Bridge
|
17 Seated or Kneeling Cat
(3x) Seated Mermaid (3x) Mat: Bridge
|
17 Seated or Kneeling Cat
(3x) Seated Mermaid (3x) Mat: Bridge
|
18 Circle Saw (2x) Mat: Hip
Flexor Stretch
|
18 Circle Saw (2x) Mat: Hip
Flexor Stretch
|
18 Circle Saw (2x) Mat: Hip
Flexor Stretch
|
18 Circle Saw (2x) Mat: Hip
Flexor Stretch
|
18 Circle Saw (2x) Mat: Hip
Flexor Stretch
|
19 Dorsi Flexion (10x) Mat:
Form 4 Stretch/Pigeon
|
19 Dorsi Flexion (10x) Mat:
Form 4 Stretch/Pigeon
|
19 Dorsi Flexion (10x) Mat:
Form 4 Stretch/Pigeon
|
19 Dorsi Flexion (10x) Mat:
Form 4 Stretch/Pigeon
|
19 Dorsi Flexion (10x) Mat:
Form 4 Stretch/Pigeon
|
20 Mat: Magic Circle
|
20 Mat: Magic Circle
|
20 Mat: Magic Circle
|
20 Mat: Magic Circle
|
20 Mat: Magic Circle
|
21 Hamstring Stretch
(1min)
|
21 Hamstring Stretch
(1min)
|
21 Hamstring Stretch
(1min)
|
21 Hamstring Stretch
(1min)
|
21 Hamstring Stretch
(1min)
|
http://www.youtube.com/watch?v=8QaI-M9sxW4
