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If you’re a student at Second Wind Pilates Plus, you are already familiar with the concept of neutral spine, and can ‘find’ it without difficulty.  In the words of Director Danielle Belec-Van Zeyl:

“Neutral Spine requires that the natural, alternating curves of the spine be maintained and muscularly supported during movement whenever the spine is vertical – that is, not in flexion or extension.  Attaining this alignment requires the presence of Neutral Pelvis, as the pelvis is part of the spine, but as stated above, the entire spine must be in proper alignment for a client to achieve true Neutral Spine or Neutral Pelvis.

Each section of the spine (cervical, thoracic and lumbar), must relate to one another with the appropriate musculature acting separately but in co-ordination with adjacent parts of the spine.”

While “The Five Jewels” – Forward Pelvic Shift, Thigh Lift, Arm Reaches, Abdominal Curl and Knee Drop – help you to set yourself up as accurately as possible for Pilates work, you may not yet be sufficiently familiar with the exercises to perform them accurately on your own.  Turn, then, to a simple five minute series of intentional steps that will help you achieve Neutral Spine easily.  Pilates writer Marguerite Ogle explains here.

Self-medicating for stress by using herbal remedies?  Take extra care to ensure that the herb-based ingredients in your pill or liquid of choice aren’t interfering with other medications, or causing health related side-effects such as hypertension or vaginal bleeding.

Writer Adriana Barton provides insight into some of the issues associated with attempting to ‘medicate’ your stress away.  And as many health and fitness researchers attest, taking a walk is probably the better stress relief method anyway.  Read Ms Barton’s article here.

Second Wind instructor Marlene Storey-Hope is well known for her innovative teaching style and delightfully demanding classes.  This photo of the sunrise over Lake Ontario was taken shortly before the start of Marlene’s Saturday morning class on January 7, 2011.  Truly a mild winter, indeed!

In case you think that the participants objected in any way, enjoy this   unsolicited comment from one of them:

“Gorgeous!  Can’t say enough about the amazing workout by the lake.  Thanks again.  See you Saturday.
Nella A.”

Thanks, Nella.  We’re so glad you enjoyed it!

Laura Silverman, a Chicago-based Pilates Instructor, found her Pilates training kicking in as her SUV did a triple rollover down the side of a Colorado mountain road. Read her incredible, ‘body-aware’ story here.

Risa Sheppard’s life-saving experience with Pilates came not from a few minutes of terror, but as  a result of a medical problem which culminated in a seven-hour operation, a stint on life support, the insertion of a brain shunt, and three weeks in hospital.  Risa avers that her visits to her regular Pilates studio during her recovery allowed her to return to a normal life much more quickly than she would otherwise have.  Read her story here.

Leslie Braverman braved a ruptured appendix (originally misdiagnosed) and later entered hosptial with a body full of gangrene.  Her doctor credited her excellent phsycial condition – from her Pilates training – with keeping her alive fully 24 hours longer than the average patient – long enough for treatment to take effect.  This was not Leslie’s first time appreciating Pilates:  her surgeon had told her that her amazingly strong pectoral muscles helped make the recovery and reconstruction after a double mastectomy go smoothly.  Leslie’s article can be read here.

Globe and Mail nutrition columnist Leslie Beck provides another information-rich comparison of two foods:  butter and margarine.  Without recommending one over the other, Beck gives us the information we need to make our own informed choice.

Read her article here.

Enjoy this light, fibre- and protein-rich vegetarian dish when too much holiday dining has tired you out!

1 T. low sodium soy sauce

3 T. orange juice concentrate (from frozen)

2. T. hoisin sauce

1/2 tsp. garlic-chili sauce

————

2 T. oil (we like sesame oil)

1/2 lb green beans, halved

1 10-oz can of baby corn (or equivalent frozen corn, lightly thawed)

1 cup finely sliced purple cabbage

1 cup frozen edamame beans (out of their pods)

1 small can of water chestnuts

1 cup finely sliced red pepper

2 green onions, finely sliced

————

Mix the first four ingredients together and set aside.  Heat the sesame oil in a large frying pan or wok.  Add the green beans and stir fry for two to three minutes.  Add a few tablespoons of water and continue to stir fry for another two minutes.  Add the remaining ingredients, with the exception of the green onions.  Stir fry for up to four more minutes, depending upon your ‘crunch’ preference.

Mix in the green onions and sauce mixture, cook for one more minute, and serve as is or with rice or quinoa.  Enjoy!

Find your large stability ball (although they’re not easy to lose, they take up so much room!) and get ready to try LEG PULL FRONT on the Ball.

Start Position: Squat behind the ball so that your knees are just off the floor. Hug the ball and support your weight against it.

Inhale:  Inhale to extend over the ball, rolling forward into a push-up position. Now, move a little further forward so that ball is down at the thighs (or shins if you have the core strength and coordination).

Exhale:  From this plank-like position, exhale to lift the right thigh toward the ceiling into hip extension with a straight knee balancing the left leg on top of the ball.

Inhale:  Inhale to replace the thigh on to the ball, returning to a bi-lateral balance.

Exhale:  Exhale to lift the left thigh into hip extension at the hip with a straight knee balancing the right leg on top of the ball.

Inhale:  Inhale to replace the thigh on to the ball, returning to a bi-lateral balance.

Exhale:  Exhale to slide backwards over the ball, returning to the squatting start position.

Cannabalic soup? Oooohhhh…CATABOLIC soup. Catabolism is the metabolic breakdown of complex molecules into simpler ones, often resulting in a release of energy.

This Amazon Bean Soup with Winter Squash and Greens is not only of a catabolic nature, but it’s rich in fibre, vitamin A, vitamin C, folate, protein and potassium. You can serve this delicious, hearty soup in bowls you make yourself from butternut squashes, or simply reach into the cupboard for one of a ceramic nature.

If you combine Pilates and other forms of exercise in your routine, you’re cross training.  Pilates guide Marguerite Ogle lists several good reasons for trying cross training:

• Pilates exercises are oriented toward functional fitness, meaning that Pilates teaches you to move better in general, thereby enhancing performance and reducing risk of injury in other activities.
• Cross training that combines strength training with cardio is said to be the best way to get in tip top shape and is recommended by the American Council on Exercise.
• Cross training adds sustaining variety to a workout routine.

Ogle’s article, which you can read in full by clicking here, provides many links to specific exercises, related articles and cross training guidelines. Truly a treasure trove of Pilates-related fitness tips!

(About.com Health’s Disease and Condition content is reviewed by their Medical Review Board)

Start Position: Caterpillar Curl with your palms on top of each shin just below the knee joint, and elbows gently reaching wide and using Scapular Grounding.
Inhale Extend both legs toward the ceiling at no more than a 90° angle (i.e., leg straight over the hip joint) and put both hands behind one leg just below the knee joint.
Exhale Recommit to Neutral Pelvis, which you may have released to reach your leg, by anchoring the back pelvis, gently reaching your sitting bones toward the floor so that your sacrum becomes more level to the floor. Then reach your free leg down and long toward the floor.
Inhale Inhale to change legs while staying in Abdominal Curl. Lift the lower leg back up and put your hands on the calf, while sending the opposite leg down and long toward the floor.
Exhale Anchoring your pelvis in neutral, reach long through the lower leg and press the top leg into your hands.

Repeat these alternating leg movements 8 to 12 times.
Finish by flexing both knees into table top position and returning your upper torso and head to the floor. Finally, place one foot at a time on the floor to return to BSP.