|We all have our postural faults, especially if we lose focus. Mine is rib flaring, that tendency to jut the bottom ribs forward in a faulty attempt to open the chest or lengthen the body. This often results in excess back tension and pain.
With mindfulness and an awareness of this tendency, I can better control this common error and so can you!
The secret is, no surprise, “connection”. I like to use the image of 2 vertical bungee cords connecting my front bottom ribs with my pelvis. Watch the video to test if you’re a rib flarer and learn 2 exercises to help fix it.
For those of you nowhere near me or former clients that have relocated, there is a viable way to create or keep our connection through Pilates!
I’ve been using Skype to reach my clients when they’re on vacation as well as to work with new clients. I particularly enjoy working with users of my BoneSmart Pilates® DVD’s who want some encouragement or personal feedback on their form and technique.
Virtual Skype Pilates means that you can literally do Pilates whenever and wherever you like, while having a qualified instructor like myself, guiding you through your workout, demonstrating as needed, and checking to make sure you’re moving correctly and not risking injury. You’ll quickly realize that the 2-way conversation is far superior than watching a video. We have an open dialogue and a few laughs in the process. It’s like having a coach and workout buddy in one!
In addition, you’re not wasting your time searching for just the right workout only to find in the middle of the workout, that it’s the wrong level for you. You might discover midway that you really don’t like the instructor and there’s no modifications offered for your sore back, shoulder, knee or wrist. You may find that many of the exercises are too easy or too difficult. Having me there to give you feedback live through Skype is a game changer and mitigates all those issues I just mentioned. As a physical therapist and certified Pilates instructor for the last 20+yrs, I can modify or change the workout to meet your mood, desires, fitness level and health status.
Still on the fence? As a summer incentive – I’m offering 15% off for Skype sessions purchased through June 15, 2019. (sessions purchased in this time frame can be used after that date) Enter code “SKY” at checkout.”
In my 2 decades of running my business I have discounted my products but have never discounted my coaching time. This is a one time golden opportunity.
You can do this in 3 Easy Steps:
2) Schedule your appt. via email with Teresa to secure a mutually convenient time.
3) Download the Skype application to your computer if it’s not there already then at the time of your session – make sure you’re logged in to Skype, grab your mat, have your questions (if any) ready and let’s do it!
“So if you don’t know, know you know”! (from my beloved Broadway show “Hamilton”)
I hope to see you in the SKY(pe)
If your feet were on your face would you take better care of them? Our feet are a marvel of architecture, each one has 26 bones, 33 joints and over 100 muscles, tendons and ligaments. We shove them into all manner of shoes, some narrow and unaccommodating, pound them endlessly and on occasion adorn them with nail polish. They need more than a pedicure!
Our feet are what connects us to the earth when we stand. I believe that when we have strong, malleable feet they become the foundation for a strong and stable body. If our feet are weak, immobile or out of alignment, it can have adverse affects up the kinetic chain to our ankle, knee, hip and even spine.
You’re never too old to improve your foot health. Even if your feet are stiff now, studies show that your flexibility can be improved at any age. Give your feet a breather and walk barefoot in your home. Make daily outdoor walks a regular habit and include foot strengthening and flexibility exercises into your routine. All 3 of my DVD’s include standing and resistance band exercises that improve the strength of your feet and the malleability of your ankles.
In my first DVD, BoneSmart Pilates: Exercise to Prevent or Reverse Osteoporosis, I introduce myofascial release of the feet using custom cut 1/2 tennis balls. The goal is to improve blood flow, circulation, resilience and to enhance proprioception (the body’s ability to tell the brain where your body is in space). This is particularly helpful for improving balance and decreasing your risk of falls. The reason I use 1/2 tennis balls and not full tennis balls is two-fold. The 1/2 tennis ball is pliable, has give, and will compress when you press your body weight on it making it tolerable for those with sensitive feet. A full tennis ball, has less give and is more resistant to compression so it may feel more painful than using a 1/2 tennis ball. The other important reason is that since it has a flat underside surface, it won’t roll and will not pose a trip hazard by slipping out from under your foot. That is a risk when working with a full small round ball.
BoneSmart Pilates AGING STRONG VOL I, introduces you to the Myofascial release ball (affectionately referred to as the “purple pickle”).
This prop kicks up the stimulation to your feet with a textured surface and an oval shape that molds to the longitudinal arch of your foot. We focus here on both a light, stimulatory massage and a deep kneading motion that heightens sensory awareness of the soles of your feet, shuttles blood back towards your heart and helps prevent conditions like plantar fasciitis. In addition, we introduce inversion and eversion of the forefoot, a gentle twisting motion, that is helpful for preventing ankle sprains and maintaining a resilient foot and ankle.
Show your feet some love ❤️. Start your day this way and you’ll feel energized, connected and grounded!
Studies show that just 5 minutes of daily balance training will significantly reduce your risk of falls. Practice this unique exercise designed by Teresa Maldonado Marchok, licensed physical therapist and certified Pilates instructor. Improve your bones, balance, strength and mental acuity!
Teresa Maldonado Marchok, physical therapist and certified Pilates instructor, shares BoneSmart Pilates® Healthy Supported Sitting Tips when you want to sit at the back of a chair.
Having a husband and son who are hard core hikers, I’ve had to figure out how to keep up. With much encouragement (and trepidation on my part) I made it up Yosemite National Park’s iconic Half Dome for the first time just 4 years ago. Since that extremely challenging hike which literally wiped me out, I’ve discovered the magic of trekking poles and it’s made subsequent hikes so much easier!
- Stability and balance-you’ve just added 2 more points of contact on the ground in addition to your 2 feet.
- Power-as you pull yourself forward with your upper body, it creates more power and force to propel you
- Integrated workout– you find you’ll use your upper body, core and hips in an integrated full body work out as you propel yourself forward in space.
- Strengthening myofascial connections-For those interested in fascia, the connections of the posterior oblique fascial sling are magnified as you engage your latissimus dorsi on one side simultaneously with the gluteal muscle on the opposite side of your body. As the right arm extends back-you fire that right latissimus muscle, at the same time you are extending your opposite hip (left) gluteal muscle. They work in tandem in a powerful way to propel you forward.
- Aesthetics-you look sporty!
Try this now with me. As you step forward with the right heel, your upper body is rotated toward the front (right) leg-left pole on the ground in front. Then your left lats fire as you pull back w/your left arm, rotating your upper body to the left as you shift your weight onto your rt leg and your left leg swings forward.
The kinetic chain continues with firing of the opposite right gluteal muscle in a diagonal pattern. This is the myofascial posterior oblique line of connective tissue in action, firing in a coordinated fashion to promote healthy gait.
The collapsible poles that I own provide absorption of forces, increased power to propel myself, and more stability and balance to reduce the risk of falls. Poles come at set heights and adjustable heights. If you’re buying ones at a set height- make sure your forearm is parallel with the ground when you’re holding them (elbow at a 90 degree angle). If you want to share your poles, it’s better to buy adjustable poles where you can vary the height.
For me, the features most important were collapsibility (to 24 inches) and weight. I wanted to be able to tuck them in a backpack or hang them from a carabiner on my fanny pack and wanted them to be very lightweight. I have no ties with any trekking pole company. I just wanted to share my experience in the hopes that it might inspire others to get moving more and enjoy the amazing beauty we have at our fingertips.
You wouldn’t believe how many times I hear – I just don’t have time to get to a fitness class as often as I want to. Here’s a quick workout that you can do in your kitchen. It’s a short, time efficient standing workout you can do in your kitchen between latte’s! This workout targets hip and leg strength, core, flexibility and balance – great for when you’re tight on time and want a quick fix! Let me know how you like it!
STREAMING OPTION! BoneSmart Pilates® Exercise to Prevent and Reverse Osteoporosis is now easily available internationally in a Streaming Option! People have been asking for this throughout the globe — so I am excited to partner with Vimeo to offer this streaming link.
What this means for you!
1. If you live outside of the United States: Before this option was available, you would have had to purchase the DVD for $29.99 (US Dollars) and then pay international shipping to have it delivered to you. Now you pay the same price, and you can watch thru any device on the internet (phone, tablet or computer), as many times as you wish!
2. If you’re traveling outside of the United States: You don’t have to take a DVD player (or a device that has a DVD player) with you on your trip! You can watch thru any device on the internet (phone, tablet or computer) by purchasing a subscription through this link, and watch whenever you have access to the internet!
3. If you already have a BoneSmart Pilates DVD – you may want to purchase a subscription – so you have easy access when traveling in the United States!
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Mountain View, CA 94040
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