ABC Pilates

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Instructor Spotlight – Mary Charlotte Nelson

I was born in Toronto, Ontario, Canada, and moved to the United States in 1982 when I married my husband, Greg. I was a travel agent at the time and worked at a travel agency in Santa Monica servicing corporate business travelers.

I first became involved with Pilates in 2009 after physical therapy for a herniated disc and worked to strengthen my core. After many years of working in office environments, I decided to become a Pilates Instructor because I enjoyed Pilates so much. I was certified in June 2014.

My husband and I love to travel and learn about other cultures. In many instances, it can make you very appreciative of the life we enjoy here in the United States. I am a private pilot, and when I get the rare chance these days, I love to go to the airport and take a spin in a Cessna 150.

Favorite Recipe: Raspberry – Chia Jam

Hands-On Time – 15 Mins

Total Time – 1 Hour

Yield – About 2 cups

It might not feel like you’re spooning sugar directly onto your morning toast, but it’s all too often the case with a standard, store-bought jam, or worse, high-fructose corn syrup. In this healthier, homemade version, fresh raspberries are allowed to shine, with just a tablespoon of honey in the entire batch. Lemon juice brightens the flavor, while chia seeds not only make the jam gelatinous, they add deliciously texture to play off the raspberry seeds. If strawberry is more your jam (get it?), go for it. A couple of ideas for this jewel-toned spread: Slather it on sourdough with peanut butter for a grown-up PB&J (finish with flaky sea salt) or layer with yogurt and granola for an easy parfait.

How to Make It

Ingredients

  • 1 pound fresh raspberries
  • 1⁄4 teaspoon kosher salt
  • 4 teaspoons chia seeds
  • 1 tablespoon honey
  • 1 teaspoon fresh lemon juice (from 1 lemon)

Step 1

Place raspberries, 1⁄4 cup water, and salt in a medium pot. Cover and bring to
a simmer over medium-high. Reduce heat to medium and simmer until
raspberries begin to burst, about 5 minutes. Uncover and continue to cook,
stirring often and mashing gently, until mixture thickens 8 to 10 minutes.
Remove from heat and stir in chia seeds, honey, and lemon juice. Let cool
completely.

Step 2

Transfer to a container with a lid and refrigerate for up to 1 week.
(Jam will continue to thicken as it chills.)

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio 
or give us a call at 949.305.3310 to get started!

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Instructor Spotlight- Paige Hattesohl Yoga

For Paige, yoga started out as a purely physical practice to supplement and improve
her many athletic interests. However, it didn’t take long before she realized that yoga went way
beyond the physical, and deep into the mental and spiritual realms. At this point, she was
hooked and knew from the depth of her soul that yoga would forever be a part of her life. After
nearly 8 years of her own personal practice, she decided to follow her heart’s calling and
become a yoga instructor herself, to positively change others’ lives the way that yoga has
changed her own.

As a teacher, Paige first ensures that her students find proper alignment in poses, and
then, she strives to help them go beyond just the physical asanas and move deeper into their
breath practice so they leave feeling at peace with themselves and the world around them. She
meets her students where they’re at and helps them build from there, setting up a strong, solid
foundation from which to grow and develop as a human being. Her goal is to encourage people
to adopt a yoga lifestyle both on and off the mat, in order to achieve a true balance of mind,
body, spirit. She firmly believes that yoga has the power to change the world, one breath at a
time.

FUN FACT ABOUT PAIGE:

Paige studied aerospace engineering in college!

 

 

Favorite Recipe: Veggie Enchiladas

Ingredients for Sauce:

– 2 pounds fresh tomatillos, husked and quartered
– 1 medium white onion, coarsely chopped
– 2 garlic cloves, chopped
– 1 jalapeño, seeded and coarsely chopped
– 2 cups vegetable stock
– 1/2 cup chopped cilantro
– Salt and freshly ground pepper

Ingredients for Enchiladas:

– 2 cups butternut squash, diced ( 1/2-inch)
– 2 tablespoons extra-virgin olive oil
– Salt and freshly ground pepper
– 1 medium onion, finely chopped
– 2 shallots, minced
– 2 cups frozen corn kernels
– 2 cups finely chopped Lacinato kale
– 1 cup canola oil
– 12 corn tortillas
– Sliced avocado and red onion, cilantro leaves and toasted pumpkin seeds, for serving.

How to Make It:

Step 1

In a large saucepan, combine the tomatillos, onion, garlic, jalapeño and stock and bring to a simmer. Cook over moderate heat until the vegetables are tender, about 15 minutes. Transfer the mixture to a food processor, add the cilantro and puree until smooth. Season with salt and pepper.

Step 2

Preheat the oven to 400°. In a small baking pan, toss the squash pieces with 1 tablespoon of the olive oil and season with salt and pepper. Roast for 15 minutes, until tender. Remove the squash from the oven and lower the temperature to 375°.

Step 3

Meanwhile, in a large skillet, heat the remaining 1 tablespoon of olive oil. Add the onion and shallots and cook over moderate heat until softened, 5 minutes. Add the shiitake and cook until lightly browned, about 6 minutes. Add the corn and kale and cook until the kale is wilted, 5 minutes. Add the squash and season with salt and pepper.

Step 4

In a large nonstick skillet, heat the canola oil. Dip 1 tortilla into the hot oil and cook just until pliable, turning once, about 10 seconds. Drain the tortilla on paper towels and repeat with the remaining tortillas.

Step 5

Spoon 1 cup of the tomatillo sauce into a 9-by-13-inch glass or ceramic baking dish. Arrange all of the
tortillas on a work surface and divide the filling between them. Roll up the enchiladas and arrange them in the baking dish, seam sides down. Spoon 2 cups of the sauce on top. Cover the dish with foil and bake for about 25 minutes, until the enchiladas are heated through. Serve with avocado, red onion, cilantro, and pumpkin seeds.

I Tried Pilates For 8 Weeks And This Is What Happened.

After twisting my ankle at the end of a particularly grueling workout, I became determined to improve my flexibility and coordination. The reason for my clumsy accident was a mixture of having the balance of a baby giraffe and leg fatigue from heavyweights, and something needed to change.

Following thorough research, I decided to try something new, so I opted for bi-weekly reformer Pilates classes at Bootcamp Pilates in Fulham. After just eight weeks I definitely felt more balanced, but I also noticed several other key improvements with my body and how I felt mentally. Here is how Pilates transformed my body, and my mind:

What is Pilates?

Pilates is a form of exercise similar to yoga, involving a series of movements that concentrates on core strength, posture, balance, and flexibility. Pilates was developed by German-born Joseph Pilates, who believed mental and physical health were closely connected, and practicing Pilates has been proven to improve overall wellbeing as well as general fitness.

What are the Benefits of Pilates?

Practicing Pilates on a regular basis provides plenty of well-rounded benefits. ‘The beauty of Pilates is that anyone, at any age can get started. Through the controlled and progressive movements you can totally reshape your body,’ explains Mahal. ‘I love that it employs a rounded technique for both men and women.’

‘One important factor to remember is that strength is not bulk,’ she adds. ‘It is easy to get confused between the two since a lot of people nowadays lift heavyweights in the gym. Pilates makes you stop and think about what you are doing. By focusing the mind, regulating your breathing and making use of internal resistance it is an extremely powerful way to tone the body.’

Here are the four ways Pilates changed my body (and my mind) for the better:

1.Pilates and Balance

My balance in adulthood has been entirely questionable. After only a few weeks of Pilates, I noticed improvements in how I performed in other gym sessions when doing exercises, such as lunges and single-leg bodyweight exercises – movements that had previously left me feeling wobbly.

I also noticed greater stability overall and felt better equipped to do some of my one-legged rehab exercises for my ankle. More obviously, I was able to advance to more complex moves on the Pilates reformer as the weeks progressed, which required a lot more balance and coordination.

‘Pilates exercises require more thought than other workouts that rely on the only repetition, which, of course, has the added benefit of keeping the mind active and alert,’ explains Mahal. ‘You don’t just have to learn a series of movements; you must also learn the concept. For example, standing on one leg with your eyes open and then with closed eyes requires a lot of balance. But with slow movements of the limbs, while maintaining a strong core, your balance will quickly improve.

‘Some exercises within Pilates are more complex because they are based upon the introduction of a more complicated concept than simple physical movement,’ she adds. ‘This is because Pilates reintroduces the mind to the body. Coordination is key to the way the exercises flow and it concentrates on working the body as a whole instead of individual parts.’

2. Pilates and Core Strength

Before long I was able to hold the plank and other core exercises for longer and with better form, and noticed improved definition with my stomach muscles. At work, I noticed my posture at my desk improved and I became more conscious of my core muscles on a day-to-day basis.

But how does Pilates help with core strength? ‘Firstly, it is important to understand what core strength is,’ explains Mahal. ‘Many people assume we are talking about rectus abdominals (abs) however, it involves additional muscles also.’

Understanding local and global muscles

The definition of core stability is the ability to maintain correct spine alignment/shoulder girdle position and pelvic position while moving the limbs. Core muscles can roughly be divided into two groups: local and global. As a general rule, surface muscles are responsible for large powerful movements and are referred to as global muscles.

‘Muscles that lie deeper in the body, closer to the vertebral column, usually have more subtle functions which stabilize the body,’ says Mahal. ‘These are referred to as local or stabilizer muscles. They are responsible for making small adjustments to the alignment of the spine.’

‘Many Pilates movements require you to hold your torso in place while moving your limbs in different directions,’ she adds. ‘This, therefore, challenges your body with balance, stability, and flexibility. In time, this will strengthen your core and will streamline your body.

‘During the aging process, our bodies have a tendency to become stiff and inflexible. In the tail, this creates a poorly aligned body, which causes a stiff neck, headaches and back pain. Pilates works on your joints and mobilizes your spine which can prevent problems such as tight hamstrings, bent knees, rounded shoulders, and forward-pointing neck.’

3. Pilates and Flexibility

Another notable benefit after just eight weeks of Pilates was that I felt my mobility and flexibility improve. I was able to settle in deeper to stretches and my increased range of motion in different exercises was noticeable after just two months. I particularly felt it in my hip flexors. Regardless of flexibility, it felt good to stretch out after a long day sat at a desk.

So how does this work? ‘Pilates focusses on lengthening and expanding the muscles, instead of bunching them up. This, therefore, allows them to become longer and leaner,’ says Mahal. ‘You will feel taller and will become longer and leaner. The exercises within Pilates are dynamic stretches, which means they are active movements.

‘A muscle is stretched but is not held in the end position, and this is usually done through movement. By using this technique of stretching this will increase your range of movement. Having good overall flexibility will prevent injury, improve your posture and overall health.’

4. Pilates and Mental Health

Various studies support the notion that exercise can benefit mental health and, for me, Pilates has been no exception. I found the focus on breathing incredibly calming and the classes worked well at setting me up for the day – or ending the day on a high and a deep stretch.

‘Breathing performed in yoga and Pilates has been shown to cause a reduction in stress and blood pressure,’ explains Mahal. ‘Deep breathing also encourages correct blood flow and helps with sleep.

‘Pilates can improve your mood as physical activity causes endorphins to be released and causes a positive feeling in the body. Some scientists believe that being active can enhance wellbeing as it brings about a sense of better self-confidence, self-control and the ability to rise to a challenge.’ What more excuses do you need to hit the mat?

 

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

Schedule Now

Julianne Land, Studio Manager

Reformer Pilates (Group & Private) • Zumba • Ab Lab • Barre • TRX

 

Reference: {https://www.netdoctor.co.uk/healthy-living/fitness/a28692/pilates-benefits/}

Instructor Spotlight- Liz Montagna, Therapeutic Reformer Pilates • Therapeutic Yoga

Meet our ABC FIT STUDIO spotlight instructor, Liz Montagna. Liz is a licensed Physical Therapist and a certified yoga teacher and pilates instructor. For the past 21 years, she has been integrating her extensive knowledge and expertise in the field of Physical Therapy with the therapeutic benefits of Iyengar yoga and rehabilitation based Pilates to offer a more comprehensive and holistic approach to total patient care.

Liz is passionate about helping her clients heal and get back to enjoying life. She has a warm and caring nature that will put you at ease. You can learn how to enjoy Yoga and Pilates safely by learning the fundamentals correctly with her expert instruction. Liz’s Therapeutic Yoga and mat Pilates classes have a maximum of 8 students per class. This allows her to keep a keen and watchful eye on every student to ensure their safety with every exercise. Her classes are customized to meet the needs and goals of each student while observing individual medical precautions. Come meet Liz and enjoy one of her classes: Therapeutic Mat Pilates, Yoga for Backs, Restorative Yoga and Therapeutic Reformer classes at ABC Fit Studio.

A Fun Fact about Liz:

She loves sailing!

 

Pilates or Yoga or Both?

Individuals who are new to the practices of Yoga and/or Pilates are often unsure about what the differences are between the two. Yoga and Pilates, while both help to center and strengthen your body, are two different practices. There is no need to choose one over the other — understanding the essential practices of both disciplines will help you to decide which may speak more to your needs and interests — or better yet, give them both a try! At ABC, we love both practices and encourage our clients to enjoy both great formats with our Unlimited Membership. 

Yoga

Yoga originated in India and has been practiced for over 5000 years. It emphasizes the mind-body connection through breathing, movement, and poses. These poses are known as asanas, and they help to strengthen the body through repetition. The poses are typically held for long periods of time, encouraging the body to relax and lengthen into each pose, thereby increasing the range of motion of the body. By combining deep breathing, clear intentions and meditation, the practice of Yoga is a way to clear the mind and surrender to the movements. Our Yoga instructors are highly qualified with classes that offer an upbeat Yoga Flow to a more mindful Restorative Yoga. 

 

Pilates

Pilates was created by Joseph Pilates approximately 100 years ago. It uses an apparatus called a reformer to support the body and provide resistance through a series of movements. The discipline focuses on energizing breaths that help the body perform the movements with precision and strength. With attention to posture, alignment and the mechanics of movement, the instructor will guide you through the movements and ensure you are using the apparatus in a way that will strengthen your body and support your practice. Pilates follows a systematic approach that focuses on how the individual movements integrate with the whole, helping to create a strong, balanced and stable state from which to work from. We offer a hearty schedule of a variety of Pilates classes that will certainly satisfy both the more eager enthusiast to more mindful devotee. 

Do you have questions about Yoga or Pilates? Are you ready to incorporate one or both of the disciplines into your health and wellness regime? We can help! Our community of talented instructors and dedicated clientele create a truly inspiring space! Visit our Facebook page at www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to see how we can help provide clarity around Yoga and Pilates and share with you the benefit of both to your overall health and wellness! 

Julianne Land, Studio Manager

Reformer Pilates (Group & Private) • Zumba • Ab Lab • Barre • TRX