Pilates is a physical fitness system developed in the early 20th century by Joseph Pilates, after whom it was named. It is practiced worldwide, especially in Western countries.
As of 2005, there were 11 million people practicing the discipline regularly and 14,000 instructors in the United States.
Pilates developed in the aftermath of the late 19th century physical culture of exercising in order to alleviate ill health.
Evidence from studies show that Pilates improves balance with regular practice. Regular Pilates sessions can help muscle conditioning in healthy adults, when compared to doing no exercise.
Health benefits of Pilates:-
1. improves concentration
2. relaxes body muscles
3. improved posture
4. improved stabilization of spine
5. increases lung capacity and circulation
6. increased muscle strength and toning of body
7. improved physical strength and balance
8. rehabilitation and prevention of injuries with respect to muscles
9. improved physical coordination and balance
10. enhanced muscular control and increase in hand eye coordination.
The Pilates method is taught to suit each person and exercises are regularly re-evaluated to ensure they are appropriate for that person. Due to the individual attention, this method can suit everybody from elite athletes to people with limited mobility, pregnant women and people with low fitness levels. It helps everyone and is suitable for every body type.
A personal trainer is one who has any knowledge or credibility in the fitness field. They help clients by setting goals according to their needs and providing feedback and assessments. Personal trainers are hired to get undivided attention related to health and fitness purposes. You may want one too, and you’ll be dedicating a lot of money and time to your trainer so there are a few things you should look for in a personal trainer so you can get amazing results!
1. Experience and certification
Ask your personal trainer about his experience before hiring him. Find out about his previous clients and how they benefited with the help of the trainer. Also, check for certification, because there are too many frauds out in the market that may be a waste of money and a hazard to your health.
Personality can make or break a person’s opinion in your head. Meet up with your trainer in advance and check if you are comfortable with him. If you think you need someone to push you, than look for the firmness and surety in their personality. They should be motivating and should be able to get results out of you.
3. Availability and flexibility
Your trainer should be available on the same day and timings that you are. You may be able to adjust once or twice but it cannot happen all the time. You should be comfortable with them and they should have flexible hours so you don’t have to stress in case you need to cancel during emergencies.
You should be comfortable with your trainer. You should be able to tell them where you are facing problems and what you would like to improve so you both can work on it together. Without the comfort factor, there can be a lot of awkwardness between the both of you which may not be able to get you the results you are working so hard for. Be open and honest with them and see the difference.
5. Effective and progress
Take a trial turn with your trainer and find out how you feel. Did they push you? Did they change up your routine? Do you feel at least a little sore? And most important, do you feel like you want another session with them? These questions will give you more answers than you can think. Your trainer should be able to say that, with their help, you have progressed and that’s when you will know that they are the right one.
Just make sure that you are comfortable with your personal trainer and they can get you your desired results. Check out My Best Studio for studio management softwares for personal training.
Want to eat cheat meals like pizzas and ice creams and still be healthy? Here are 5 replacement recipes for your favourite meals.
Recipe 1 – Ice cream
All you need is a tub of Greek yogurt, honey and vanilla bean or vanilla essence.
How to make it?
Add everything into a bowl and stir it together. Put the mixture into a pot in and leave it in the freezer for about 2 hours. And your healthy ice cream is ready.
Recipe 2- Cookies
For this recipe you need 90g dark chocolate chips, 2cups of rolled oats(150g), ½ cup melted coconut oil(100g), ¼ cup honey(85g), 2 tablespoons vanilla, 1 egg, 1 teaspoon of baking soda and a pinch of salt.
How to make it?
To get started, preheat your oven to 170 degrees. Now blend the rolled oats to get flour like consistency. Then, add the oats to the bowl with all the other ingredients and mix them up till you get dough like consistency. Then put it into a baking sheet or parchment paper, and press it down. To get the final product stick it into the oven for about 8-10 minutes or until the edges turn crispy. Remove the cookies and allow them to cool so you can then eat them. You can also put a little bit f ice cream between 2 cookies and have a sandwich.
Recipe 3- Pancakes
The ingredients for this recipe are 50g almond flour, 1 egg, 50ml almond milk and for your choice of toppings you can keep some berries, honey and 1 table spoon of nut butter.
How to make it?
Mix everything into a bowl. We need to put it in a medium size frying pan on a medium heat. You can either add in butter or some olive oil. Once the pan gets hot, I advice to pour the mixture in the size of the pancake you want. Wait till the pancake turns golden brown and flip it. Now take the pancakes into a plate and add your desired toppings.
Recipe 4- Pizza
For this recipe you need 1 gluten free/ whole wheat tortilla wrap, 50g tomato sauce, cheese and toppings of your preference like vegetables and chicken/turkey for protein.
How to make it?
You need to preheat the oven to 190 degrees. Lay out your tortilla wrap, add on the tomato sauce, cheese and preferred toppings. Pop it into the oven for around 7 minutes and you are done. This is a very quick and easy healthy snack.
Recipe 5- Crisps
All you need for this is 1 large peeled beet, 1 large sweet potato, olive oil and salt and pepper or any seasoning of your choice.
How to make it?
Preheat your oven to 350 degrees, take your beet and sweet potato and cut it very thinly into crisps like shapes. Add everything into a bowl, drizzle with olive oil and add salt and pepper or any seasoning of your choice. Scatter it evenly onto a baking tray and pop them in the oven for about 25-30 minutes. Let them cool once done.
So here are the 5 recipes to make your food tastier and healthier.
Scheduling a Workout Around a Busy Lifestyle: Pilates Studio Software
Pilates studio software is a useful tool that we can use to facilitate scheduling our classes or booking appointments at our studios. However, it is also important that we find the time in our busy lives to treat our body to a nice, long workout. We live in a society where we are consistently occupied with various tasks. Moreover, sometimes healthy eating and a change of lifestyle is all we need to start focusing on our tasks. In addition, it is important for us to stay mentally and physically healthy to lead an active and well scheduled lifestyle.
Here are some tips on what you can do to organize your life and your workout schedule.
- Create a Reasonable Schedule
Put together a schedule that doesn’t pack too many activities in one day. Consider the time it takes you to drive to a destination, cook a meal, workout or relax. Write down what you could like to accomplish for the day. Making a mental note can sometimes get confusing and it’s better to build a routine that you can memorize during the week. Pack your work-out clothes in a gym bag and take them to work with you. Sometimes, going home straight after work drains your body and dissuades you from working out. However, if you go to the gym straight after work, think of all the time you’ll have to relax in the evening.
- Keep Your Workout Gear Organized
Prepare your gear the night before. Organize your workout gear and place it in your gym bag to make sure you’re not rushing in the morning. Furthermore, place your gym bag by your front door and grab it on your way out. It’s hard to find excuses when your prepared.
- Prioritize You Daily Activities
We get it. Sometimes it’s hard writing down what classes you need to take. The excuses are endless when it comes to working out. But we promise that if you get in the habit, you’ll live a happier and healthier lifestyle in no time. Straighten out your priorities. If you have a Pilates class coming up, remind yourself that your physical health is priority. Sometimes, it’s easy to be forgetful even if you write things down. Luckily, there is Pilates studio software you can take advantage of. For example, the My Best Studio app allows you to organize your Pilates classes and will prevent you from missing out on any classes!
- Perfection is a Myth
There’s no such thing as perfection. Therefore, it sometimes it rains and other times there is scorching hot temperatures. Even if you can’t go out for a run or don’t have transportation to get to your favorite Pilates classes, you can still work out at home. Working out is a way of life that will help you and make you happier in the long run.
- Add Small Workouts To Your Daily Routine
Sounds strange, right? Not really! Add stretches throughout the day. If you’ve been sitting on your desk, stand up and stretch your arms out or do some quick lunges. You don’t need to be in a Pilates studio to get those endorphins going.
- You and You Health is a Priority
Working out gives you a sense of satisfaction and makes you feel great about yourself. Therefore, it puts you at peace and you feel like you have achieved a great deal. Dedicate yourself to your workout schedule and follow it religiously.
Don’t wish for it, work for it. No doubt, reaching for your goals is tough and obstacles will always interfere but strength and determination will always succeed. Scheduling is tough, don’t be afraid to use pilates studio software to organize yourself and your activities. All things considered, your body will thank you for all your hard work.