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For those seeking a challenging, fun and rewarding Pilates routine, you have found the perfect studio for dynamic Pilates manly. Pilates is one of the fastest growing exercise programs in the country and with good reason. With its focus on stability, core strength and dynamic flexibility, Pilates benefits many different populations with a variety of needs and issues. Joseph Pilates used his earliest exercise equipment to rehabilitate injured World War 1 veterans who had been confined to bed and had lost strength and mobility as a result. He used the hospital bed, traction and bed springs to rehab these injured soldiers so they could get out of bed and back to their lives. He focused on precise and controlled movement so there was no waste of energy. When he moved to America he opened up his studio down the street from a dance company. Soon dancers with career ending back or hip injuries were coming to him to heal their bodies and save their careers. Pilates focuses on deep postural muscles to support each movement of the body. At every joint in the body you have a variety of muscles that create, enable and stabilize movement.

The deepest muscles around each joint are slow twitch muscles better known to a Pilates instructor as local stabilizers. These are the smallest muscles around a joint with a lot of endurance that control range of motion when they are working properly. But in an injured body these muscles will turn off and then the body must rely on the bigger global muscles to do all the work. No one is really sure why this happens. The muscles that we need desperately to control range of motion and prevent injury are the first to turn off when we become injured. At first our injury might seem like just a nagging pain or nuisance and we try to just shake it off. Sometimes we don’t really know there is a problem until it progresses to a point it can no longer be ignored. After our injury has been diagnosed by a physician and we have been treated and released from a physician’s care then we are ready to start our rehab program. We must take special care in our rehab program to get these muscles firing properly or we will be prone to injury once again. Done properly, it takes 500,000 repetitions to retrain a muscle to fire correctly. That is a lot of visualization and repetition. Haphazard work will not get us the results we need to return to our life pre-injury. You must use caution when learning and practicing Pilates. Even though some of the exercises may seem too easy or simple to be effective, go slowly.

So, how do we train these stabilizer muscles? We work with low loads and slow, focused repetitions. When we work with heavy weight loads the bigger, stronger global muscles kick in to get the job done because that is what they are supposed to do. Stabilizer muscles weren’t made for heavy loads, so if we want to get them firing properly we must keep the work load low until they fire automatically without conscious thought. In the beginning you will have to really think in order to connect with the muscles you are trying to train to fire at will and then teach them to fire effortlessly. Remember it takes 500,000 repetitions to get a muscle to fire properly, so as bad as we want to get in there, train hard and whip our body back into shape, slow, focused training with a low load is what we need to concentrate on in the beginning. When the movement becomes automatic without conscious thought then we can progress to more challenging exercises with heavier loads to strengthen our muscles and get them to fire in proper order.

But what if you don’t have an injury but an orthopedic issue to deal with? Using Pilates as a rehab therapy doesn’t mean we will always be able to heal our bodies. Often times we use Pilates to slow down a disease process or to manage pain and improve functional fitness. Focusing on form and proper muscle firing patterns is often key when there is a neurological process going on such as multiple sclerosis or Parkinson’s disease. Working to keep range of motion in all of the joints especially the trunk, pelvis and shoulder girdle is a primary goal for these populations. A well trained Pilates instructor can adapt the pilates repertoire to fit an individual’s special needs. There is no cookie cutter program where one size fits all. By working with the client and what is occurring in their body on any given day they will reap maximum physical benefits as well as the emotional benefits of exercising and doing what they can to control their symptoms.

Perhaps what Pilates is best known for is its ability to relieve and sometimes heal back pain. By teaching clients to find the stabilizer muscles for the torso, the transverse abdominis and the multifidus, back pain that hasn’t progressed to an actual fracture or herniated disc can be healed. Learning to stabilize the torso is vital to daily life activities as well as sports and recreation. The recreational dancer won’t be dancing for long if her core is not strong, the elite marathoner must have a strong core to endure all those miles and keep a healthy back, and even your average Joe needs a strong core. Sitting at a desk all day is not good for our postural muscles (upper back included). We need a focused program to keep our postural muscles strong and our backs healthy.

Since Pilates is a non impact exercise program it adapts well with many different conditions and injuries. The exercises were designed to be rehabilitative. They are great for the healthy, but they were designed for the injured. After a Pilates workout you feel calm and relaxed rather than exhausted. There are no quick or jerky movements -all motion is slow and controlled. And that is as it should be since Joseph Pilates called his exercise program “Contrology” or the study of control.

Rene Craig, owner of The Pilates Edge, is the only STOTT PILATES studio in Oklahoma City. She has been in the fitness industry for 10 years teaching group fitness, personal training as well as pilates.

http://www.pilates-edge.com
rene@pilates-edge.com

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During surf contest it is inevitable that sometimes there are sharks circling in the waves as well. I love to surf. I love to travel. The great thing about these 2 loves is that they go han d in hand. I’ve gone a little bit further than most people though, and made these passions my life. I moved to Australia’s Gold Coast and set up a surfboard rental company that endeavours to bring together, all the services the travelling surfer needs.

The business is based around a long term surfboard rental concept which includes services such as delivery and pickup. This part is great. I make sure I deliver as many boards as I can as it affords me the luxury of chatting to my clients about the passions we share. Usually these conversations are packed with useful tips about the services they’d like to see next year. So I try to listen, improve my business and provide them with those services when they return.

“I wish I was a little bit fitter for this holiday”, so many of my clients tell me when returning their surfboards. This is the number 1 desire of the travelling surfers who use my services. The want a higher level of surfing fitness for their holidays. It makes sense really. When you go on a surfing trip, you end up surfing 2 – 3 times a day, which will probably equates to 4 – 6 hours a day in the water. This you do consistently over a period of 5 – 10 days. It is a lot of surfing. No matter how much you surf at home, you will be surfing more when on holiday.

So how can we condition ourselves for a surfing holiday. (Ie. When on holiday, you will spend much more time in the water paddling than you will at home, your fitness needs to be much higher) In this article we will look at a 3 point plan. The first 2 points should be part of your commitment to general fitness, the last will be to give your fitness a quick boost before your holiday.

The first thing you need to take care of is your general level of endurance. You need to be fit enough to go hard for 10 – 15 minutes minimum, as often this is the minimum paddling requirement for getting through the breakers and out the back.

This requirement needs to be specific to the water though. You need to be water fit. Endurance in the water is so different to endurance on land. Moving through the water is almost a feeling, an art. The worse your feel for the water is, the more energy you’ll burn up when you take to it.

So you really need to get into the water for some form of exercise at least twice a week. This could mean swimming with a swim squad at your local pool, surfing your local break, or do what I did and join the local surf lifesavers. Their training sessions have me in the water all the time. You need to view this as a life commitment (training in the water that is). Get into the water twice a week for the rest of your life, thats the only way you’ll build and maintain water specific endurance.

The second key is flexibility and core strength. These two facets can not be developed quickly, they must be developed over the long term. And by long term, I mean years. So don’t put this off. Start working on your flexibility and core strength today. I know, the exercises can be boring, but it all pays off on the waves.

There is one thing I do to take care of my core strength and flexibility. Yoga. Yoga is so good in this regard for surfers, its almost as if yoga was invented for surfing. My suggestion, get yourself a yoga for surfing dvd and do the program twice a week. Its a little bit cheaper than going to the yoga clinic twice a week anyway.

Also, even the simple act of paddling requires you to over-arch your back, creating a distortion in the development of your back muscles. Yoga sorts all these types of issues out, as well as conditioning your body. My advice, get yourself a surf specific yoga DVD and do it 2 or 3 times a week.

If you take care of the two items above (Ie water fitness and flexibility/core strength) you can give your surfing fitness a real booster by doing a functional training program specific to surfing. The point of functional training is it focuses in on the specific muscle and fitness requirements of a sport (in this case surfing) and trains those muscles in accordance with the needs of the sport.

To embellish, you’re reasonably fit and flexible because of the healthy outdoors lifestyle you lead. However, in recognising the additional load the surfing holiday is going to put on your body, you give it a short and sharp boost right where it needs it, so you can cope better and recover quicker from any session in the water. Which is exactly what you want on holiday as your next session is only hours away.

I hope this helps you prepare for your next surfing trip where ever it may be. We all know training can sometimes be a bit of a drag, just remember how much more fun those surfing days are when the waves, your skill and your body all come together at the same time, so you can catch that elusive perfect wave.

Damian Papworth is the owner of Gold Coast Surfboards, a company that finds services for travelling surfers’ requirements. From board hire to surfing fitness, they’ll sort it out for you.

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Choose from a wide selection of meats, fresh salads, tasty sides, sweets, condiments and spreads for your bbq catering Sydney menu. When a client comes to you for a catering job, the possibilities seem endless. Will they want fluted salads, ornate appetizer platters or a simple plated meal? Will you be serving food at a wedding, corporate retreat or anniversary party? How much food you’ll provide depends, of course, on several factors, including the type of event and how many people are attending.

Start With the People

Always start with a count of the number of people attending the event. To get the most accurate headcount possible, give a deadline to your client so you know the number of people will not change. Let the client know that having an accurate headcount will help to eliminate extra expenses and food waste. A deadline also ensures you have enough time to purchase and prepare the food.

Gather all the Details

You’ll also need to consider if the event is formal, like a wedding, or casual, like a retirement party. This may affect the type of food being served as well as the quantities and price. At formal events, guests typically eat one serving, but guests may graze or go back for seconds at a casual event.

You will also need to take into account how the food will be served, such as plated or buffet style. It is often a little more expensive to serve plated food because servers will need to attend to the tables and guests. The same is true if servers will be passing around hors d’oeuvres versus having them set at a table. Again, people are likely to help themselves to more food at a buffet than if it’s plated and served.

Specify a Budget Limit

Some clients want to keep costs very low while throwing a lavish party. For others, cost is not an issue. Knowing what money you have at your disposal will help you determine how to better plan the menu and figure out how much food to serve.

Create the Menu

Once you have all of this information in hand, start planning the menu by asking your client if there are any specific food requests or any restrictions. Get a feel for what type of food he wants and how he wants it served. If he wants some higher-priced items like seafood served along with a simple salad, you’ll be able to let him know in advance how that will affect the budget. You and your client may have to hold several conversations as you finalize the menu.

Determine the Amount of Food

Now comes the fun part: purchasing the food. Think in terms of 1 ½ pounds of food per person as a starting place. In most situations this is more than enough food, so don’t worry if you end up actually making a little less. Divide this amount among the various dishes you will be making, and assess which menu items people are likely to eat in the largest quantities. People generally take more of the main dishes and less of the side dishes.

Figure at least two units per person for finger food items served as discrete units (such as stuffed grape leaves or canapes). Prepare more of a particular dish if there will be a limited number of appetizers and less if there will be a substantial variety.

For proteins, one chicken breast, three to four lamb cutlets or two lamb chops or about ½ pound of beef per person should be adequate. If you’re serving 50 people, for example, you’ll need something along the lines of 25 pounds of chicken breast, 20 pounds of pork or 15 pounds of fish. For 100 people, those numbers would double.

When serving large groups, it’s often easier to purchase by weight instead of individually. That way you err on the side of having extra just in case you need it. That includes condiments such as butter that you’ll need as well.

Catering to Special Dietary Restrictions

The reality in the catering world today is that a good number of your clients will ask for meals that incorporate special dietary restrictions. This will skew your numbers on a wide variety of food categories.

With vegetarian meals, of course, you’ll save money by eliminating meat, poultry and seafood courses, but that could be offset by an increased number of vegetable dishes. In addition, you’ll need to pay special attention to providing dishes that include vegetable protein such as beans, tofu and nuts.

The increasing number of people with diabetes can create a customer base looking for low-carb menus. In addition, the Keto low-carb lifestyle is one of the most popular weight-loss programs in the country. Catering to a low-carb crowd will mean additional meat servings as well as a larger variety of vegetable and dairy dishes while restricting or eliminating pasta, bread, potatoes, fruit and other catering staple items.

A picnic rug hire can be celebrated here at best picnic places in Central Park. One of the best things to do on a sunny spring or summer day is a picnic in the park.

Here are the 7 best picnic spots in Central Park, whether you bring your own food or purchase take-out at one of the local cafes. Just be sure to clean up after yourself and help keep the park clean.

Great Lawn

Everybody’s favorite picnic area, especially for the free annual concerts by the New York Philharmonic. The Great Lawn is 55-acres of wide open space, and it’s at the geographical center of Central Park.

Originally, the site was a reservoir, but in the 1930s it was filled in with excavation material from Rockefeller Center. Today, the Great Lawn is a great place to chill out.

• Mid-park between 79th St. and 85th St.

Sheep Meadow

This 15-acre pasture was home to a flock of sheep until 1934, and how it got its name.

Today, it is sprawling lawn that is one of the most popular places in Central Park to relax and sunbathe or enjoy a bite to eat.

Sheep Meadow also is one of Central Park’s eight designated “quiet zones,” which means that you cannot play any music while you are there (you must wear headphones), and dogs are not allowed.

In quiet zones, you are also not allowed to feed birds or other wildlife, so make sure to dispose of your crumbs rather than leaving them for the squirrels.

If you don’t want to bring your own picnic basket to Sheep Meadow, it is close to the Mineral Springs Pavilion and to Tavern on the Green, where you can buy food.

• Between W. 66th and W. 69th St., close to Central Park West

Belvedere Castle

Located on a hill, mid-park at 79th St., the castle area offers one of the best views of both the park and the city skyline.

Set up your picnic blanket in one of the lawns near the castle for a romantic meal and a great photo op at the same time.

• Mid-park at 79th st.

Great Hill

This is in the heavily wooded, northern part of the park. Surrounded by elms, it is both shady and the only part of the park where you can enjoy your meal at a picnic table.

There also  is a public restroom here.

• West side of the park, between 103rd and 107th Streets. Enter at Central Park West and 106th St.

Bow Bridge

The Bow Bridge is one of the most picturesque – and recognizable – spots in Central Park. It has been the setting for a many movies, including “You’ve Got Mail”, and it’s usually at the top of the list as one of the most romantic spots in the city. The bridge links Cherry Hill (with many flowers) to the Ramble (woodlands).

It’s best to picnic on the gentle slopes of Cherry Hill overlooking the bridge. 

The iconic Central Park Bow Bridge was repaired and refurbished in 2015 and is now more beautiful than ever.  It’s also the cover of my NYC guidebook, Peaceful Places in NYC.

• Mid-park around 72nd St.

Strawberry Fields

It is a living memorial to John Lennon, who lived near here, at the Dakota, at the corner of Central Park West and 72nd St. If you visit Strawberry Fields, make sure you keep your voice down, since it is one of the park’s designated quiet zones.

• West side of the park between W. 71st St. and W. 74th St.

The Pool in Central Park

Despite its name, this is not a swimming area, but rather a man-made lake created by damming up a natural stream in the park.

• Northwest area of the park between W. 100th and 103rd St. and provides an area of solitude in the hustle and bustle of the city.

At Bella Coola try something different and feel the sheer power of heli skiing Canada, most varied alpine terrain! With a mind-blowing 2.64 million acres at your fingertips, you’re in for one hell of a rideImagine yourself cruising down a groomed run carving elegant turns with your new shaped skis. In the distance you see two symbols, a blue square for a left turn and a black diamond for a right turn. Without hesitation you steer to the right. The pitch becomes steeper, the snow is un-groomed, and there are trees, lots of trees. You stop momentarily, pick a line, push off, and tighten your turns as you begin the descent.

Many skiers would have taken the left fork with the gentle groomed slope. Some intermediates reach a plateau in their ability and find it difficult to advance to the next level. This doesn’t have to be. The keys to unlocking your true potential lie in your mind and body. When you are physically fit and mentally prepared the goal of becoming an advanced level skier can be realized.

Skiing at an advanced level means being adept at handling varied terrain in different snow conditions on marked trails. The terrain may include steeps, glades, or moguls. Snow conditions might include hard pack, crud, ice, or powder. At this level you need to be able to make quick adjustments to your speed, turn radius and balance to maintain control at all times.

Ski Fitness Level

Advanced level skiing is more demanding on the knees, thighs, hips, abdomen, and back so preseason preparation is the norm. Try to begin your ski fitness program at least two to three months prior to your first day on the slopes. Your routine should include stretching for mobility, strength exercises for staying power, and cardiovascular conditioning for endurance.

The good news is that you don’t need a lot of money to finance your program. All you’ll need is a mat, free weights, runners, and an hour a day. One approach is to do stretches and strength exercises the first day followed by stretching and cardiovascular conditioning the next day. By alternating your workouts you can reduce the time spent each day and give the different muscle groups a chance to recover.

Stretching

Improved mobility will do more to improve your skiing then you think and it will help protect you from injury. The areas to concentrate on are the back, calves, hamstrings, quads, and shoulders.

A good book on the subject is Stretching by Bob Anderson (Shelter Publications, Inc. 1988). It has specific stretches for downhill skiing, weight training, walking, and running. You may want to include the stretches for weight training in your fall routine and do the downhill stretches during the ski season.

Strength

These exercises will improve your ability to ski short-radius turns through enhanced staying power and impact absorption while minimizing muscle fatigue and soreness. The strength session should include calf raises, partial squats for the quads, and abdominal exercises for the stomach, sides, and back. Include weight training for the arms, chest, and shoulders using dumbbells and barbells.

Rotate through the exercises working one muscle group while the other groups are in the recovery mode. Perform a leg exercise, a weight maneuver, and then an abdominal exercise.

Endurance

This is the ability to perform at a given level for greater periods of time. Endurance is important for those long mogul and glade runs that never seem to end. To improve endurance the focus is on cardiovascular conditioning. Exercise three times a week keeping your heart rate elevated for fifteen to twenty minutes. Good ways to do this are cycling, inline skating, rowing, jogging, or general aerobics. An alternative to running is a brisk, forty-five minute, non-stop walk.

Mind-Set

You won’t need a treatise on the latest breakthrough in the psychological aspects of fear to conquer the steeps, glades, and moguls. The old adage, you have nothing to fear but fear itself, applies to skiing. Mental toughness and focus are essential to master your subconscious mind.

Mental Toughness

Being tough mentally will put you in control of your thoughts. You need to tell yourself over and over that you’re in charge, not the ski hill. This will help develop the right attitude and keep a lid on you anxieties.

Focus

Focus allows you to break up the run into smaller tasks so you can zoom in on the next two or three turns. The pause, approach, divide and conquer technique should help you pick a line, set the tone, and focus on the immediate.

Pause: Take a moment or two to size up the terrain and pick a line appropriate for your skill level. If you wait too long you will give your subconscious mind a chance to take control. To avoid this anxiety trap, stop, survey the terrain, pick a line, and push off with your poles. This sequence should take between five and ten seconds to complete.

Approach: Develop the correct turn radius early. This should occur within the first three or four turns. This sets the rhythm and gets your legs pumping. You want to be moving at a constant speed with good balance over your skis.

Divide and Conquer: This method will break up a difficult run into manageable tasks. After the approach always look two or three turns ahead if you are on the steeps, two or three bumps ahead if you are in a mogul field, or two or three trees ahead if you are on a glade run. Looking ahead will allow you to quickly alter your course for any unusual conditions. This technique takes practice to learn, but once mastered, will prove invaluable.

Summing Up

The mind and body have to work in unison to ski black diamond runs safely and effectively. Condition your body in the preseason for peak performance on the slopes. To ski strong, you have to be strong. In addition, strive to master the mind techniques in stages. You need to be mentally tough and focused to keep your anxieties in check.

Make an effort to ski thirty percent of all runs on more difficult terrain with an even split between steeps, glades, and moguls. You will know when you have reached an expert level because you will be the one in the descent of that forty degree, un-groomed, glade run.

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