This morning's yoga class reminded me to restore awareness to my breathing. Breathe deeper when the mind starts to wander to personal likes (the teal tank top) and dislikes (pajama jeans), judgments (rather warm) or stress (why did I say that yesterday?) Church reminded me to be more consistent in my words and actions with everyone. My values should be visible and evident in all my interactions including friends, clients, family, and even strangers. Finally, Guns and Roses (which incidentally I found on Ron's JV basketball practice list) gave me the inspiration I was seeking to unite my day physically, emotionally, and spiritually during a 5 mile run to Mr. Brownstone.
"I used to do a little but a little wouldn't do it,
So the little got more and more.
I just keep tryin' to get a little better,
Said the little better than before."
It was called to my attention recently that I was missing intensity with my cardio workouts. I thought a little was enough. I was becoming more withdrawn, disengaging from my friends and family, and missing out on the well researched and verified endorphin release. An endorphin is basically a drug your body manufactures for itself, a hormone that helps to control stress (decreases cortisol), heighten our sense of well-being (increases serotonin), improve mental focus and attention, and improve our quality of sleep. Endorphins are produced during intense exercise. In addition, I find that with high intensity cardio my self image improves, which gives me confidence, which make me more sociable, which places me around happy people who have fun thus making me laugh which leads to more endorphins being released! Increasing my jog speed to run speed, anywhere between 7-9mph for 20 minutes or more makes me feel breathless in the middle but happy by the end. Exactly what my mind and body needs. If I slowly "lope" for 45 minutes I find I feel no better than before.
So much about Pilates is in "deepening the experience" within your core rather than making a movement more complex. I think this is true about life. Simple experiences hold value. Watch children's enthusiasm running from an ocean wave, picking fresh apples, or their fascination with lightning bugs. Child-like enthusiasm, even as adults, is something worth restoring.
Two Pilates exercises that I am constantly working to intensify within my core are pictured below. They are wonderful releases after intense cardio activity and make me more mindful of my posture and breath. In addition they restore in me a sense of peace and contentment.
"I used to do a little but a little wouldn't do it,
So the little got more and more.
I just keep tryin' to get a little better,
Said the little better than before."
It was called to my attention recently that I was missing intensity with my cardio workouts. I thought a little was enough. I was becoming more withdrawn, disengaging from my friends and family, and missing out on the well researched and verified endorphin release. An endorphin is basically a drug your body manufactures for itself, a hormone that helps to control stress (decreases cortisol), heighten our sense of well-being (increases serotonin), improve mental focus and attention, and improve our quality of sleep. Endorphins are produced during intense exercise. In addition, I find that with high intensity cardio my self image improves, which gives me confidence, which make me more sociable, which places me around happy people who have fun thus making me laugh which leads to more endorphins being released! Increasing my jog speed to run speed, anywhere between 7-9mph for 20 minutes or more makes me feel breathless in the middle but happy by the end. Exactly what my mind and body needs. If I slowly "lope" for 45 minutes I find I feel no better than before.
So much about Pilates is in "deepening the experience" within your core rather than making a movement more complex. I think this is true about life. Simple experiences hold value. Watch children's enthusiasm running from an ocean wave, picking fresh apples, or their fascination with lightning bugs. Child-like enthusiasm, even as adults, is something worth restoring.
Two Pilates exercises that I am constantly working to intensify within my core are pictured below. They are wonderful releases after intense cardio activity and make me more mindful of my posture and breath. In addition they restore in me a sense of peace and contentment.

The Pilates Seated Hip Twist is a torso rotation exercise to strengthen the obliques, improve pelvis/low back stability, and increase strength of lower abdominals separate from the hip flexors. The ball support is optional as the more advanced version keeps the legs floating. After running, I appreciate the modified version with ball support, to allow a deeper stretch. Technically I should demonstrate more lumbar spine "curl" into the chair but my photographer has left the building!

The Reverse Tricep Press is an excellent shoulder/chest opener which is helpful following cardio as well. The position also emphasizes the deep abdominals stabilizing the low back as the front of the hips and quadriceps soften. Again, the ball support is optional, but the modification suits me today.
Pay attention to your body, your mood, your mind. Maybe the little you were doing before needs to be a little more! Maybe not with exercise, perhaps with your relationships, your spouse, your friends. Maybe you need a little more stretch or just the awareness that the joy experienced by children can be yours too.
Yesterday, Trey and Ron stayed for the entire Wisconsin versus South Dakota game--a Division II school and not a match-up that would necessarily attract and hold a crowd. At the end of the game, they were stopped via a rope within the crowded tunnel to allow the players to pass. At the end of the jubilant exit, senior free safety, Aaron Henry, an inspiring athlete (from Immokalee, Florida!) was the last one to leave. My son Trey shouted, "Hey Aaron" and Trey pointed to his jersey which happened to be Aaron's #7. Aaron walked across the 20 foot span and looked directly at Trey and said, "Here, have my gloves." Ron said he heard gasps from the college girls around them as Trey accepted the Adidas sports gloves that his hero had worn the entire game. Trey's joy and enthusiasm at such an unexpected gift is something we will remember for years to come.
Yesterday, Trey and Ron stayed for the entire Wisconsin versus South Dakota game--a Division II school and not a match-up that would necessarily attract and hold a crowd. At the end of the game, they were stopped via a rope within the crowded tunnel to allow the players to pass. At the end of the jubilant exit, senior free safety, Aaron Henry, an inspiring athlete (from Immokalee, Florida!) was the last one to leave. My son Trey shouted, "Hey Aaron" and Trey pointed to his jersey which happened to be Aaron's #7. Aaron walked across the 20 foot span and looked directly at Trey and said, "Here, have my gloves." Ron said he heard gasps from the college girls around them as Trey accepted the Adidas sports gloves that his hero had worn the entire game. Trey's joy and enthusiasm at such an unexpected gift is something we will remember for years to come.
Thank you for reading. Have a great week!