Aging Strong Pilates Volume 2 is at the printer right now and I’m so excited to make these workouts available to you!  This DVD is a brain body challenge with 2 efficient workouts ~ 25min each, for when you’re tight on time!  In addition to standing weight bearing exercise and core mat work, It includes a bone building stomping dance and a bonus posture coaching section. If you have all 3 of my DVDs, you’ll have a workout for every day of the week!  Pre-order by 8/19 and enter code FREESHIP to get Free Domestic Shipping!

 

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No matter your stage in life, keeping fit is essential to doing the things you love with ease, power and grace. In this class, you’ll increase body awareness and learn healthy functional movement strategies grounded in science. Expect improved posture, injury prevention, coordination, core strength, flexibility and balance with crossover benefits to your daily sports and activities. This class is appropriate for beginner to advanced intermediate levels. If you have low bone density, weight bearing exercises are incorporated and safe mat variations will be offered. 

View Video Preview of class Here

Please bring your own mat.  Various small props are used to enhance your movement experience. Also bring a resistance band and 9 inch inflatable ball if you have them. Balls are offered free of charge to new participants. Low allergy/low latex 5 ft resistance bands are available for purchase in class for $10. Free video links will be made available for participants to encourage consistency of practice. The instructor, Teresa Maldonado Marchok, is a licensed physical therapist, certified Pilates instructor, former professional dancer and ambassador for American Bone Health. She believes exercise should be challenging yet fun so bring a flexible mind, open heart and be prepared to laugh!  For more information email  teresa@pilateswithteresa.com.


To foster a safe, cohesive and consistent environment, drop in sessions are not permitted, however a trial class at no initial cost  
for newcomers is allowed if the class is not full already.

Falling can happen to anyone.    I fell on some icy steps in 2015, and shared this video, so you could see how I worked out 1 week after surgery, with one arm that basically didn’t move!

            Click here or on the photo to see what Teresa can and can’t do 1 week post surgery.
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Teresa fell HARD on icy steps in NY. Though her bones are healthy and remained intact, she sustained a full rupture of a rotator cuff tendon, one of the key players that stabilizes the arm bone in its socket.

So you know that she “walks her talk”, this video clip gives you a sneak peek into what she can and can’t do 1 wk after rotator cuff surgical repair.   Even with her shoulder out of commission, the versatility of Pilates allows her to stay strong and agile providing healing circulation and feel good endorphin release to all parts of her body.   She’ll also let you in on the little she can do with her arm out of her sling.

Can you guess her secret to maintaining sanity in the middle of her sleepless nights?  Watch the end to find out!

See what Teresa can and can’t do one week after surgery

 

 

Dr. Keith McCormick connected with me recently as a health care professional who also specializes in osteoporosis. I sent Dr. McCormick a copy of the BoneSmart Pilates® DVD and and asked him to let me know what he thought. He was thrilled to find: “…exactly what I have been looking for for my patients with osteoporosis…this DVD will help you to tone your muscles, keep your joints supple, and stimulate bone strengthening..all while having fun…It is the best exercise video for people with osteoporosis that I have seen.”

Read Dr. McCormick’s full review of the BoneSmart Pilates® DVD on his website here.

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Pilates For Boomers at Stanford*
*You must be affiliated with Stanford University – student/faculty/staff or family of student/faculty/staff in order to enroll in this program.
Pilates for Boomers
Tue 03/31-06/02
5:30 PM-6:30 PM
Instructor: Teresa Maldonado Marchok
Location: Arrillaga Outdoor Education and Recreation Center (AOERC), Studio 111
REGISTRATION STARTS 03/18
As we age, keeping fit is essential for enjoying life to its fullest.
In this Pilates class we will utilize resistance bands and inflatable 9” miniballs to provide resistance or creative assistance as needed.
Expect improved posture, coordination, core strength, flexibility and balance with crossover benefits to your daily activities.
If you have low bone density, weight bearing exercises are incorporated and safe mat variations will be offered.
BRING A MAT, resistance band and 9 inch inflatable ball if you have them. The instructor is a national presenter, licensed physical therapist, PMA certified Pilates instructor and ambassador for American Bone Health.
“Older Adult Friendly” class.
A Stanford University ID card that is activated for the Card Reader is required for entry into the building. If your ID card is not activated, please contact the HIP office to initiate the process.
Call: 650-723-9649 or Email: healthimprovement@stanford.edu HOSPITAL EMPLOYEES: A Rec Card is required to gain access to the facility where your class is held and is limited to the day(s), and the times of the class only. If you do not have a Rec ID Card, contact the HIP office at healthimprovement@stanford.edu or call 650-723-9649. Please note: You must obtain the Rec ID Card from the Stanford ID Card Office http://campuscard.stanford.edu. There is a $20 one-time charge due at that time.
BeWell Berry BeWell Fitness Berry
Category: Fitness : Pilates Mat/Healthy Back
Levels: All Levels
Fee: 110.00 (BeWell Fee: $30) , STAP/EA Funds: No

Class Code: pfb-01

Easy ways to get started right away!

With the start of the New Year, it’s typically a time to reassess ourselves and our habits. Do you have a healthy habit you’d like to adopt? Most of us do. The tough part is getting started. That’s why I’ve pulled together these simple but effective tips to help you jump start five smart habits–eating breakfast, drinking more water, moving more, connecting, and getting a better night’s sleep. Choose one to get started. And when you’re ready, put them all together to give your everyday health an amazing boost.

Say Yes to Breakfast

The payoff: Eating breakfast fuels your body and brain for a truly good morning. It also helps jump-start your metabolism, which may be one reason that breakfast eaters tend to weigh less than those who skip it. Your best start: Choose foods you’ll look forward to–there are many more choices beyond plain-old cereal. Try plain or vanilla yoghurt with fresh berries. I start my mornings with fruit and veggie smoothies-my Vitamix is my workhorse for providing a healthy start for the whole family.

Just Add Water

The payoff: Every cell in your body contains water. Staying well hydrated can prevent headaches, moodiness, loss of focus, and muscle fatigue. Your best start: Carry a refillable bottle of water with you at all times–in your bag, in your car, on the job, and at the gym. If it’s handy, you’ll sip it. (I must admit I’m terrible in this area but will try to do better this year) Also, eat more fruits and vegetables, which contain lots of water. (Did you know that 91 percent of the weight of broccoli comes from water?) Remember that other water-based beverages count too.

Just Move!

The payoff: The more you move, the more calories you burn. An active lifestyle can also improve your mood, appearance, and overall health. Your best start: Carry a pedometer (or fitbit or other such gadget) and make it a game to increase the number of steps you take each day. Some easy boosts:

  • At work: Keep a small water glass that you have to refill often, instead of a large water bottle, on your desk. Use the stairs, not the elevator. Pace while on the phone.
  • At home: Put things away in multiple small trips rather than one big haul. Use your foam roller or resistance band as you watch TV.   View 6 roller exercises to start your year right    Watch a resistance band hip and leg series for strength and flexibility
  • Out and about: Walk that grocery cart back to it’s station rather than tucking it over a curb. Park in a remote corner of parking lots when running errands. Take the stairs when you can. On planes choose the aisle seat to more easily get up often.
  • Do what you love: What ever your passion is, gardening, hiking, Pilates, dance, yoga.  Mix it up so your body will benefit from the variety.   See a short Sneak Preview of the BoneSmart Pilates® DVD

Connect

The payoff: Regular and meaningful connection with friends, family, volunteering all improve your levels of  stress,  and release feel good hormones. Your best start: Write a letter, make a phone call. Enjoy a walk in the park or a hike in the woods with a buddy.  Volunteering and focusing on helping others helps you as well.

Sleep Better Tonight

The payoff: Getting a good night’s rest boosts energy and improves immunity. It’s also been associated with heart health and a longer life span. Your best start: Create a calming routine. At the end of the workday, write in a journal or create a to-do list for tomorrow, so you won’t worry you’ll forget something. Reading a few pages in a book or playing Words with Friends usually knocks me out pretty quickly. As you prepare for bed, dim the lights and quiet any loud noises. Following the same pre-bedtime routine each night can help you drift off more easily.

 

The BoneSmart Pilates® Youtube channel was created for women with low bone density as well as those with healthy bones that want to keep them that way!  Who are you?  You are in the best and last third of your life and you are ready to commit to a healthier you. Subscribe to this channel to receive free helpful clips that support you in living the life you want.

This channel is for YOU, so if there is something you want to see or need help with, let me know in the comments section below.

 

New Video:
BoneSmart Pilates® Exercises for Hiking!

After a long hike, do you experience muscle cramps, soreness, tightness, blisters…? Do you want more confidence in taking on a rigorous hike?
Click Here to see some key hip and leg strengthening moves as well as stretches you won’t want to miss.

Here are some tips (in addition to the hat, sunscreen and snacks) to remember next time you go for a long hike.

  • Wear supportive hiking shoes that go over your ankles
  • Use silk socks under your hiking socks to avoid blisters (I learned the hard way)
  • Clip your toenails short before your hike (With the steep descent, I lost 3 nails because I didn’t)
  • Next time I’m going to try trekking poles to integrate upper and lower body work
  • In addition to staying hydrated and stretching pre and post hike, a potassium supplement can help ward off muscle cramps (worked for me)
  • The top of Half Dome involves climbing up the iconic rock face along a cable ladder for more than 400 vertical feet. My tip? Don’t look down as you ascend and on the descent, go down backwards! At the summit-relish the views, it’s so worth it!

I invite you to add in any tips you’ve picked up along the way by sharing them in the comments section below.

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