Year of the Water Dragon & Manifesting Your Goals

The year of the Water Dragon brings strength, power, and the opportunity to accomplish. In 2012 we can expect an electric energy from the Water Dragon, expanding our opportunity to achieve well-being, mental optimism, and pioneering goals. Dragons are the composite of all Chinese animal signs. This means we all have the same advantage to highlight ourselves this year, and to take advantage of connecting our consciousness (mind and body connection) to the source energy of our bodies.

Re-create yourself in 2012! Consider that technique embraces the here & NOW of your body. This interplay between learned skill and improvisation could keep you from satisfying your “end result” or “desired look.” Often, appearance is the result of a series of conditioned patterns taking place as thought, feeling, and then action. Thoughts represent the individual pattern of behavior; this transfer of energy influences the theme and look of the physical body.

Past experience has taught me that clients tend to be more interested in what they’re supposed to do for a particular look, rather than focus on developing a relationship between “right now” thinking and the application of exercise. Small and random changes in our thought & behavior will result in subtle and big changes in the physical form.

Exercise is developing a skill-set to nurture the body, so, what do you want this year? Try not to worry too much about the answer- when we want something bad enough it usually/eventually materializes without following any sort of suit. Manifest your goals!

As an instructor I experience this regularly without my clients even being aware; I could tell you until the cows come home what you should be for a certain look, but my experience has been that “talk” is cheap. The client must want first, and then I can begin to coax thoughts, keeping them on track with a more consistent flow of positive energy. This brings them to a place where they can organically receive the benefits of their thoughts, feelings, and actions.

Three steps for mentally honing in on the thoughts, feelings, and actions that make the relationship to the mind and body and its makeup:

1. combat every negative thought about image, societal expectations and your body! How?? This is a tough one! Everyone is going to be different, and some of us are more mentally disciplined than others. If you have to write the things that you like about yourself down, or say them allowed daily, or just mentally start to use more self reassuring affirmation... all of these are a great start. I like to practice this before my workout, taking a few minutes to really make myself aware of my body and all things I like about it.

2. what do you want? This can be a picture of someone you’d love to look like, or it could be many pictures of people you admire. It could be to fit into a pair of jeans again, to eat with more consciousness, anything- as long as you “want” it, you can eventually have it!

3. create a fantasy & try to imagine what the “end result” feels like! How are you going to feel differently about yourself, how are others going to see the new, happier you? Hold onto this for as long as you can because it will take form in the physical body, maybe not at mind blowing speed but with subtle changes and a new self awareness and as you begin, you'll be able to appreciate even small rewards.

Nothing good comes easily but the Year of the Water Dragon gives us the opportunity to really expand on personal growth bringing us closer to a more satisfied self of being.

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Real Women with Real Bodies do Pilates; Real Men Perform better and Prevent Injury with Pilates!

*****8 Private Pilates Instructions for $330.00****

HOLIDAY SPECIAL IS BACK. NEW CLIENTS ONLY. EXISITING CLIENTS RECEIVE $20.00 ONTO ACCOUNT FOR REFERRALS THAT BUY! Anyone looking to change their body through this comprehensive form of lifestyle exercise, will, taking from our world class instructors. We teach the interpretation of the Method developed by Joseph Pilates using the equipment he engineered, Gratz. We are not your average fitness studio! We are an institution of devoted Pilates professionals delivering the highest quality of Exercise since 2008 on the Eastside. Core Pilates was recently voted one of the top two best studios in Washington.

Offering Private, Semi Private, and Group Instruction weekdays and weekends! Core Pilates is enthusiastic about everyone starting Pilates, we have remained competitive in our pricing without compromising the integrity of service. Schedule today and take advantage of our offering!
JOE'S TOWER CLASSES!
Monday- Friday
3pm, 4:10pm, 5:10pm, 6:10pm, and 7pm
Saturday @ Noon Do you have a busy schedule and it is hard to find "the right time" to do Pilates. We have your solution! Joe's Tower Classes are a comprehensive Mat Pilates class focusing on the origins of the original Mat Pilates using the leg springs, arm springs, push-through bar, roll back bar of the wall-unit! We have been working to Juice these classes up too for the New Year. NO ONE ELSE IN THE GREATER SEATTLE AREA IS TEACHING KANGOOLATES. WE DIDN'T FLY MARIO GORDIVA GREEN FROM NEW YORK FOR NOTHING!

New Class times for Kangoolates:
Monday @ 1PM
Wednesdays @ 8AM & 1PM
Saturday @ 1PM

**ask to be added to our mailing list and get invited to non-scheduled classes during the weekday/night and weekend**
Also offering Private, Semi Private, and Group Kangoolates for those looking for a more tailored Class focusing on the Core, Balance, Precision, Control, Coordination, and Sweating your Ass Off (literally).

SO WHAT HAPPENS IN 50 MINUTES OF KANGOOLATES?
Burn over 25% more calories, 15-20 calories per minute, 750-1500 per hour taking Kangoolates Classes or tailored Instruction. Kick Traditional Exercise to the curb and get skinny jumping with Us as we guide you through a high-intensity class applying the principles of Pilates using the Kangoo Jumps IPS rebounding technology, your body will challenge gravity, and work against natural acceleration and deceleration resulting in a high-intensity workout.

In less than 10 classes: physically feel better, re-set your metabolism, release toxins, and LOSE WEIGHT. Jumping up and down will make you feel like a kid, spiking endorphins without delayed pain, feeling overly sore, or aggravation of existing injury.

DON'T HAVE BOOTS?
Borrow ours by making a reservation! 24 hour late cancelation applies!

WANT TO BUY BOOTS? CALL US! 425.646.8400

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The Tree is an amazing exercise to do both on the Short Box and the Barrel! When performing this Exercise try using it to lengthen the entire spine over the Leg, relaxing the neck and shoulders! Use the stomach and the upper-back for lifting and stretching each Vertebra to gain length. There are lots of opportunities for stretching the backs of the legs! Take advantage of creating a stretch from the tailbone up through the crown of the head.

After creating the length you can begin to reach the arms to the ground, walking them under the Barrel stretching the chest and strengthening the Upper Back and Lats. Once you have the courage use the Barrel to Cartwheel the legs up into the air and down to the ground.Keeping the arms straight, Scoop the Tummy and you will feel the lightness as your feet hit the ground and you come to standing! One of the sexiest Pilates Exercises.

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Why Eat Brussels Sprouts?

They taste good, they're super rich in anti-oxidants, and an excellent source of Protein (10 Brussels = 6g of Protein). Being a Root Vegetable, Brussels Sprouts, absorb all the earths goodness so no wonder they come packed with Vitamin's A C, E, K, and a healthy amount of B-Complex. They're also a great source of minerals like Copper, Calcium, Potassium, Iron, Manganese and Phosphorus making them a must on any menu! Recipe is easy to make and super Healthy for the Holidays:

Line the bottom of a Sauce-Pot with Olive Oil;
Take about 3-6 Cloves of Garlic and Chop (I love Garlic so I roll with 6 cloves);
Add Chopped Garlic to warmed oil and brown the outside walls;
De-stem and Halve 1 bag of Brussels Sprouts (the outer leaves will naturally fall off, discard);
Add halved Brussels Sprouts to Browned Garlic and Simmering Olive Oil, Stir immediately and then sporadically;
After about 7-10 minutes the Brussels Sprouts should absorb most of the Olive Oil, this is when they begin to caramelize, make sure to pay close attention to them stirring so they do not burn;
Take 1 whole Lemon and Squeeze the Juice into the mixture, stir, and then let the Brussels Sprouts set in the juice;

Salt to taste;
If they are soft throughout but still have firm texture they are done;
If you want to add more lemon go for it!

In this recipe I decided to add Mushrooms!

Halve equal amount of mushrooms to Brussels Sprouts;
Add after Squeezing the 1st whole Lemon;
If you decided to add mushrooms to the recipe after 3-5 minutes add the Juice of 2nd Lemon stirring for a few minutes until mushrooms are tender!

Cook with Love and you will have Admires! Health Benefits of Mushrooms:
Mushrooms have been used for thousands of years both as food and for medicinal purposes. They are often classified as a vegetable or a herb, but they are actually fungi. Mushrooms provide lean Proteins having zero Cholesterol, Fats and very low Carbohydrates. The Fiber and certain Enzymes in them help to fight Cholesterol levels and the high lean Protein content will help build lean Muscle.
Like Brussels Sprouts they are rich in Calcium, Iron, Potassium, Copper, and the Special Mineral Selenium. The best source of Selenium is found in Animal Protein which aids the growth of healthy Hair, Nails, Bone, and Teeth!

This is what I call Power House Food!

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PILATES BEFORE PHYSICAL THERAPY!

THOUGHT FOR THE NEW YEAR!
Did you know Pilates was around before Physical Therapy? Joseph was a genius about the body and function. I was recently on vacation swimming in the Ocean when my girlfriend asked me, "how long would I have to do Pilates to get your stomach and your agility?

Six Months participating 2-3 times weekly taking Pilates Instructions and actually showing up to the appointment, both, Physically and Mentally! The physical and mental body is made up of Energy that flows inside and around us; it changes shape/evolves but never stops! Joseph understood "Energy" and the power we hold over how we can transform our physical-self into a beautiful sculpted figure but also manufacture bodies of pure strength.

Joseph would compare the energy of wild animals to humans and how the animal body never carries stagnant energy. That is the difference between humans and our animal counterpart, their Energy never moves like molasses creating a non-synergistic relationship with the organism.This is why exercise is crucial- not only does it create the sensation of our bodies having a more natural flow but it develops the natural and instinctive connection of our minds to functional movement.I do not believe that "changing your attitude" has the same effect as committing to the systematic method of Pilates exercise. We want bodies moving consciously to achieve physical happiness which triggers mental satisfaction. From the moment a client pumps their arms for the hundreds blood begins to flow throughout the body delivering oxygen and nutrients to working muscles also disposing toxins via complete exhalation.In this moment something fantastic is happening with the "Energy" that we aren't even checked into! Following the Hundreds is the Roll-Up, the reward to that initial "wake-up-work" relaxing the nervous-system. In this moment the expectation is set for the hour. Somewhere between entering the studio and these two exercises the client's mind and body has decided subconsciously their commitment for the hour.Are you there? Can you recall what happened between walking through the door and (now) beginning to exercise? Observation of most clients' is they don't actually "check-in" to the workout until half way through the hour. When you start the work-out, try, mentally or verbally recognize you have arrived to Pilates and in this hour you are going to give your mind and body the focus it deserves to achieve goals and seek the physical and mental change we desire! Asking yourself to really show-up will bring the you want to the work, external stresses will diminish, and you will probably see faster results!

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You Got Back Pain?

When a client is experiencing back pain, we immediately encourage them to re-evaluate their exercise routine and we: Q) check to see if they're using the larger muscle groups of the hamstrings, bottom, and stomach opposed to letting the quads and hip-flexors control movement.

A) we recommend the clien be thinking about the posterior side of the body! If the muscles of the back-side of the body are not there to help with movement and support, the result could be the muscles from the front side of the body become the primary workers, doing more than they can handle.Q) check if the client is sinking in the mid-section (above not correct)?

A) assess posture.... the back is a hot spot for poor posture! When clients exercise, sit, or walk we look at how heavy they're sitting in the hips. All that weight and pressure would cause any back to act up and what we encourage the client to imagine that the muscles are constnatly moving opposite out of the hips (arrow up out through the crown of the head and arrows pointing down and into the ground!)Q) check if the client is truly applying the principles or if instead he/she is just going through the motions of working out?

A) we're not barking orders just for the heck of it! We want our clients to get the most out of their workouts - this is why the instructors emphasize certain things! Make sure to give the instructor your full attention throughout the lesson so you are learning as you go and always improving your results. The goal is to be "Pilates Fit and Strong" for the rest of your life!Working with bodies is working with variables - every body is different and one solution will not necessarily be the perfect solution for everyone. However, the results do not differ for clients with chronic back pain who consistently do Pilates (2-3 times weekly)!!

Those who suffer from chronic back pain typically feel better after doing only a few Pilates sessions --- but old habits die hard so remember that the body and application of Pilates exercise is an evolution, is important, and can really help alleviate pain!Opposition and its Power!To create space and lengthen the spine in movement. The "roll-up" is a good example of an exercise typically done wrong. The point is using the "scoop" and "opposition" to lift the spine out of the hips and lengthen the entire backside of the body equally! What most people do is they crunch in their hips during the articulation upward to sitting (above):Adjust the way you imagine this exercise being done (see picture above); think of the exercsie starting when the body is flat on the mat. Pulling the toe's back towards your nose start by reaching through the heals and taking that stretch equally throughout the crown of the head! When we use words like "tuck" it can take the exercise beyond being helpful. Opposition is being in your own personal game of tug-a-war. Pulled in two directions continuously!

Remember: Hips do not drive physical movement. Most client suffering from back pain will subconciously protect and use the hips to drive the movement of the legs(instead of scooping!). The muscles of the stomach are made of many different parts so be sure to use ALL those parts.

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HOW TO NOT GET FAT THIS HOLIDAY SEASON...

Are you dreading the Holidays yet! Avoiding the scale because adding even 1 pound to your current weigh-in would be unbearable? It's too bad we all secretly love pigging-out on holiday food, cocktails, and sugar cookies shaped like Snow Men. But, when the storm calms, you start to notice the increased inches around the waistline and the boiling anxiety of fitting into your clothes creates this urgency to react. We know this does nothing for self-esteem so it's time to go dumpster diving for the scale you threw away. What's the big deal with checking your weight or measurements? Just like checking facebook or email, anything that helps you keep track or create some accountability, especially, in times of undeniable temptations is great! No one is perfect. This is why I am not a fan of cleanses or fasting. It says, "Hey you, with zero self control... you stuffed your face and got shit faced for an entire month- now you must starve..." Ridiculous! The mind is our biggest tool for getting us what we want. Why not use it? Put this out there:
-not going to give up on myself;
-I'm a healthy person who enjoys eating foods resulting in a fueled feel good body;
-This year instead of saying, "there is NO time for exercise!" I'm going to tell myself to make time everyday for the physical body;

Try finding a fun new fitness class, like KangooLates, which burns between 750-1500 calories per hour. Get on a Pilates Schedule to help tighten the waist and improve posture. Making time for workouts when times are tough will make the good times better! If your calendar is chalked full of dinner dates and parties to attend:
-write a grocery list filled with lots of Green light bites to help keep your body in-check;
-Have food and fitness goals for 2012? Start them now, why wait?

I can tell you until the cows come home how to exercise and what to eat. This food an fitness "thing" is a journey, a personal self evolution; a journey that you have to (even fake) "believe-in" to make happen. .....you never know, you might become that hot skinny bitch you used to envy and loved to hate!

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