Author: Jennifer Pilates

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Health x Body Wellbeing

Inside The Experience Of Reflexology Massage

Being in the fitness and wellness industry I try to take care of myself. Like most of you though, there are times when I give out to the point that my tank runs empty and I am in desperate need of refilling. This happened recently and I thought wouldn’t a reflexology massage be amazing right now! So, off I went to my local Massage Envy spa and what an amazing therapeutic experience I had. I was relaxed from head to toe as if I actually had a full body massage.
After my amazing reflexology experience I decided to look a bit of deeper into this method of massage to find out where it originated from and how it came to be.  Let’s start with what it really is, reflexology is a type of therapeutic massage.
Reflexology deals with the principle that there are reflexes in the feet, hands, and ears relative to each and every organ and all parts of the body.  Stimulating these reflexes properly can help many health problems in a natural way.  For instance my reflexologist performed a general reflexology massage, where she focused on the feet, hands, and ears.
Here are a few examples of reflexology points that are found on the feet:

  • The tips of the toes are related to the head.
  • The reflexology points on the ball of the foot are connected to the chest and the heart.
  • You will find the reflexology points of the intestines and lower back on, the heel of the foot.
  • The reflexology points of the pancreas, liver, and kidney are found on the arch of the foot.

Reflexology massage therapists focus point’s areas on the feet, hands, and ears that correspond to specific organs, bones, and muscles of the body. Did you know the outer part of your ear cartilage is in direct reference to the spinal column?  Next time your back is feeling a little sore, trying massaging your outer ear to release those tight back muscles.
Doctors have agreed that over 75% of our health problems can be linked to our nervous stress. Reflexology improves nerve and blood supply to the feet and organs throughout the body. It’s a great way to help relieve foot pain, ankle pain, plantar fasciitis and common forms of arthritis, as well as decrease stress and anxiety in the entire body.
I found that the idea of reflexology is not new, in fact, it was practiced as early as 2330 B.C. by the Egyptian culture.  Reflexology symbols are also thought to be recorded on the feet of statues of Buddha in India and later China. Who had any idea this amazing therapeutic form of massage has been around for so long?
Chinese doctors believe that our bodies are composed of the opposing forces of Yin and Yang that need to work in harmony for us to achieve health and vitality.  Chinese practitioners believe that when these energy channels become blocked a person can feel sick or fatigued.  Reflexology aims to dissolve and or release any blockages causing ill-health by encouraging the free flow of vital energy through the body.
If you enjoy regular massages then you will for sure enjoy the therapeutic benefits of foot Reflexology massage.  As with any therapeutic service the benefits are greater when experienced on a consistent basis. The more you go, the healthier you feel.
Trust me, your body will thank you.

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Sweat

There Is No Magic Potion, But These 15 Tips Can Help You Lose Weight Faster

One of the number one questions that both men and women ask their trainers is, “How can I lose weight fast?”  I love that clients think we have a magic wand like the fairy godparents of fitness who can magically make those stubborn pounds melt away.

Truth be told, it takes effort both in and out of the kitchen and gym to lose those extra pounds that have creeped on.  Like Rome, it didn’t happen overnight, so give yourself some time and patience, and it can happen.  Here are fifteen great ways to start losing the weight.

1.     Get Your Cardio On! Jump into an aerobics style class be Zumba or dance fitness six times over a two week time period.  Active movement burns calories and increases your metabolism.

2.     Make Dinner Light.  Try the no carbohydrate rule after 3p.m., making dinner a light salad or protein filled snack instead.  Dinner has been known to be the more likely meal to turn into fat than they breakfast due to sleep patterns.

3.     Sleep More.  Get a good night’s sleep – at least eight solid hours is suggested. Sleeping well has been shown to increase metabolism and fight obesity.

4.     Reduce Drinking! Yes, I said it. To lose the weight, you have to cut back on the alcohol.  Alcoholic beverages are full of sugar and unwanted calories.

5.     Take The Stairs.  The average person should be walking 10,000 steps a day. Why not take the stairs to your office?  Park farther away from the store. Any way you can, get those steps in.

6.     No Time To Workout.  How about adding in mini-workouts to your day; Take ten minutes at lunch to be active. Walk around the building, then drop and go for a quick Pilates Fab Five abdominal series.

7.     Reduce Eating Out. Start your weeks off planning meals at home.  You’ll know exactly what you are eating and can control your portion size.  Make eating out a treat once a week.

8.     Hydrate. Switch usual drinks out for water.  Don’t like plain water? Add a little lemon to it. On average, we should all have eight glasses of water a day. In hotter months be sure to increase your intake by a few more glasses. Water helps to flush your body of unwanted toxins and fat.

9.     Add Fitness Technology. There are so many new great fitness apps and gadgets.  I never am without my Fitbit. It tracks my steps, my meals, water intake, exercise and more.  Even cooler, I can add friends. We can track each other, poke and encourage one another.

10.  Try Pilates. Pilates reduces stress, increases stamina, increases metabolism, tones and sculpts the body.  Pilates is also a great fat burner!

11.  Give Up Snacking.  Evening and late night snacks are packed with unwanted calories and fat.  Instead, try a glass of warm water with lemon or a distressing tea at night. You’ll stay hydrated while giving your stomach that “I’m full” feeling.

12.  Quit Smoking.  Did you know that smoking prevents proper food digestion and reduces metabolism while potentially increasing body fat?  It’s true.  There’s no time like the present to give yourself the gift of health.

13.  Walk.  It’s that easy. Grab your fitness app, track your steps and get in three miles every day for one week. You will feel better, and see a difference in your body composition.

14.  Decrease Sugars, Carbohydrates and Caffeine. For one week, try to decrease or give up these three all together. Your body will have a sense of an internal cleanse, body fat will decrease, stamina will increase, mental clarity will increase and weight will start to decrease.

15.  Journal. Keeping a diet diary will hold you accountable.  It also gives you an opportunity to see when and how much you really eat and exercise. After one week you will be able to alter your routines and habits for a more positive health regimen.

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Wellbeing

Do You Have Superwoman Syndrome?

Many of us are superwomen; We are the women who feel and desire to live up to the expectations and pressures to do it all. We are the women who work hard and are totally dedicated to juggling multiple roles in lives: careers, marriages, family, and friends.

We are women hear us roar! We can do it all!

It can feel amazing to be successful and needed, and there’s a great sense of satisfaction and happiness associated with being able to do it all.  On the flip side, being a superwoman can cause feelings of being overworked, overwhelmed with life, stressed, alone, and at times even depressed.

Does any of this sound like you? I am here to admit I am a superwoman, and I am not perfect. If you’re still debating, let’s get a little deeper into the characteristics of a true superwoman.

Being a Perfectionist: Superwomen desire to be seen as “good” inside and out. They strive for perfection in how they look, speak and perform in an effort to be seen as good enough. Being judged as good is important for their sense of worth.  People-pleasing is often a habit because being liked is vital to a superwoman’s reputation and to them internally.  A superwoman needs to feel loved and that they fit in.

How do we fix this? We superwomen need to first take time to love ourselves and base our self-worth on actually liking ourselves first and foremost. We need to realize that, hey, we are still loved and appreciated even when we are doing nothing at all.

Recognition is Your Drug: Accomplishments bring recognition, and for superwomen, recognition is the drug of choice. The more we achieve, the more recognition we receive, the more we want to achieve. It’s a vicious cycle.

Once more, superwomen need to practice being loved without depending on someone else’s approval. We need to be proud of who we are, and what we do, this should be enough.

Control Freak: Asking for help for superwomen doesn’t happen often. This I know firsthand. Why is this? Why can’t we allow others to help us?  This can come from a fear that no one can do it better than we can.  That leaves us with having too little trust to give up any control and allow others to help.  It can also come from guilt or a sense of failure of not being able to do something on our own.

We can start to resolve this simply by asking others to help, and to trust that they will get it done. It’s all about letting go of control, and trusting in the process, in yourself, and those around you.

Just Say NO: Superwomen are afraid that if they say NO they will not be wanted or liked. Saying NO may make another person angry or upset, and this is not a good feeling for us superwomen. We over-function as way to control conflict.

We superwomen must learn to say NO. We  must learn to share what we want and what we don’t want with those around us.

Over Driven: There is no accomplishment that is too big or to small; we will go for it, complete it, and strive for more. Superwomen are driven to be the best business owners and employees, best friends, best moms and best wives. I’m exhausted just thinking about it all.

We need to learn how to just “be.” If this is as hard for you as it is for me, I feel your pain.  To just be, I’d have to be whisked off to a far off destination that includes a beach and no Wi-Fi, zero connection with the world.

Let the Walls Down: Superwomen may appear confident, but there are secret insecurities. Superwomen tend to feel loved only when performing and being perfect. We have a difficult time asking for help and speaking our true feelings. We control our lives through staying in our own minds and needing to be in control. Does any of this sound familiar? It can be difficult for loved ones to love a superwoman because she sees vulnerability and surrender as a loss of control.

How do we fix this? We superwomen need to learn to surrender control and express our feelings That means everything ladies – sadness, anger, exhaustion, confusion, fear, happiness, love, joy, the whole gamut! This will help those around you to better understand what it is you are needing and to be able to meet your needs. This will allow others to love and support you fully and completely.

Difficulty Receiving: Giving keeps us superwomen in a position of power which we equate to control. However, if we are always giving, then it’s not possible to feel appreciated enough, which causes us to often times see everyone as coming up short. This can create chronic conflict in relationships because no one can feel they measure up to our superwoman expectations.

We need to remind ourselves how good it feels to give.  There is often guilt associated with receiving, which comes down to worth, and so what better way to learn self-love than to learn to receive? Can I get an Amen!

Superwomen are amazingly fabulous women who love deeply, give generously, and have a tremendous need for belonging and love. Learning to receive, follow and express their authentic self can heal this need for freakish control.

Do you know why you have a need for so much control? Superwomen controls mostly because of being afraid things will fall apart and she will shatter. Take a minute to ponder that one.  It is great to be and feel successful, needed and appreciated, and it is equally as important to learn to just be, to receive, and to be able to follow rather than lead.

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Wellbeing

Empowering Women Through Fitness

Starting at an early age, society places a lot of pressure on women to look a certain way.

Magazines, television, and the internet are full of flawless women with perfectly toned abs, long legs, and backsides you could bounce a quarter off of. These societal ideals are sometimes so unrealistic that it can be easy for young girls to quickly lose self-esteem and feel as if they don’t measure up.

Often when we try to pursue unrealistic expectations, anxiety increases and the effort to lose weight and get fit begins to add to the stresses of life instead of relieving them. Getting in shape should be about the desire to live a healthy lifestyle and making yourself feel better. It should not be about trying to replicate the airbrushed model on a magazine cover at the grocery store.

Here are three ways to empower and emancipate yourself from society’s idealistic body-image pressures.

1. It is scientifically proven!  

Research shows that stress can keep us from losing weight, and on the flip side might even cause more weight gain. Even when we are eating well and exercising, an excessive amount of stress can counteract all of our good efforts. That’s why it’s so important to combine both fitness and wellness together. By reducing stress and increasing relaxation we can actually significantly improve our weight loss efforts. Practice relaxation techniques like meditation, yoga, and deep breathing to keep your mind healthy and balanced.

2. When you look good, you feel good!

This is so true, and you know it. You’ve been working your butt off in the gym, eating a healthy clean diet, and there you are strutting your stuff in front of the bathroom mirror saying, “Damn, girl. Lookin’ good!” The best part of it is that you are doing it for yourself.

Self-esteem rises when you improve your image on your terms. I am a big believer in fitness and wellness journaling. Keeping track of what you eat and daily exercise holds you accountable. Hang it on the fridge, share it with friends and family, and they can help hold you to your goals too! It’s a win-win!  Every team should have a cheering section.

3. Improving your looks improves your health!

Working out and eating healthy foods will make you feel better because your body will be functioning better than ever. When you feel good, you also look good. Your energy levels will increase and you will be ready to take on the world.

Looking good and feeling good at the same time is the goal! Are you ready to take back your power? Are you ready to be the best possible version of yourself you can be? I know I am! Enjoy your healthy new lifestyle knowing that this a journey, not a diet or fad.  This is all about empowering us as women and letting our true selves shine.

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Sweat

5 Reasons You're Not Losing Weight

It’s always a good idea to check-in on what you are, or are not doing, to see if you are sabotaging all those great efforts you are making in the gym. If you are killing it with Pilates classes, HIIT classes and cardio and still not seeing results, something is probably off. Hopefully these five tips will help you reassess and get you back on track to those fitness goals and results you are wanting.
1. Too Much Cardio. Cardio can definitely help to burn fat, but it can only take you so far. Plus your body gets bored over time, and eventually your metabolism stops responding in the same way.
What to Do? Cut your cardio workouts in half, and replace that time with weight training. Not only will you tone your body, you’ll also increase your resting metabolic rate, which means you’ll burn continue to burn fat throughout your day. Did you know that after one Pilates class you will continue to burn fat for the next 24-hours?
2. A High Sodium Diet. Although sodium doesn’t necessarily contribute to belly fat, it does cause your body to retain water. This bloating is going to make your belly look bigger than it is, and hide all the hard work you’ve been putting in at the gym.
What to Do? Pretty simple cut out the salt. Try adding others seasonings to your foods. Fresh herbs and spices like cayenne pepper will actually help you burn more calories and fat.
3. Drinking Soda. Think diet soda won’t interfere with your fat burning efforts? Diet soda is full of artificial sweeteners and ingredients that throw your metabolism off track, leading to hunger spikes and sugar cravings. Regardless of what the drink says, read the label and look at the primary ingredients. Stay away from sugar and artificial sweeteners.
What to Do? Replace soda with drinks that actually help to burn fat. Water’s the best natural detox for your body. My favorite is to add lemon to my water and drink at least 90-ounces a day. Keeps me feeling full and healthy all day long.
4. Poor Sleep. Clients are often surprised by this tip, but one night of poor sleep really does a number on your metabolism. Not only will you burn less fat, you’ll also end up with non-stop cravings for everything bad. You know those cravings, something sugary and salty. This is because sleep plays an important role in regulating key hormones related to hunger and metabolism.
What to Do? Make sure you’re getting a solid 7 to 8 hours of sleep every night, and make sure it’s good sleep! If you have one of the new fitness apps, you can track you sleep to see just the quality of sleep you are getting.
5. Drinking Alcohol. The problem with alcohol is that it’s really high in calories, regardless of what it’s mixed with. When consumed on a regular basis, it’s definitely going to interfere with your fat loss efforts. Sorry, but that whole one glass of red wine a night for heart health – really isn’t all it’s cracked up to be.
What to Do? You don’t have to give it up altogether, but try cutting down on how often you drink. Definitely cut down on high calorie drinks like beer, sugary and salty drinks like margaritas, and anything mixed with fruit juices or soda. When you do drink, try sticking to vodka, champagne or gin and soda – as these are lower in calories overall. Cheers to staying healthy in moderation!