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.
Osteoporosis Awareness Month is in May and I wanted to give you plenty of notice for my workshops in the area. I provide ongoing support as an educator for American Bone Health to increase community awareness of strategies that promote safety and improve bone health
Freedom from Fractures Presentation in Mountain View, CA
When: Wed. May 2 at 7pm
Where: 2500 Grant Rd at El Camino Hospital
Main Conference Room F/G
Freedom from Fractures Presentation in Palo Alto, CA
When: Friday, May 4, 1 to 2:30pm
Where: “Avenidas” at Cubberley Community Center
4000 Middlefield Road Building I, 2nd floor
To register call 650-289-5400 visit us online at the Avenidas website. Here is a direct link to registration: Class number 5808 – Register here
Cultivate your strength and balance in under 3 minutes with this new fun and challenging standing kitchen counter series. Try it first without the resistance band, and when comfortable, add the resistance loop for greater challenge. Safe for those with back issues and osteoporosis. If you don’t have a loop, tie a resistance band around your thighs.
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!
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!