Ingredients

• 1 1/2 cups freshly squeezed orange juice (4 oranges)
• 1 tablespoon freshly squeezed lime juice
• 1 cup strawberries, tops removed, and cut in 1/2
• 1 to 1 1/2 ripe bananas

Directions

Combine the orange juice, lime juice, strawberries, and banana in a blender and process until smooth. Refrigerate until cold.

SERVES 3

Calories: 126

Total Fat: 1 grams

Saturated Fat: 0 grams

Protein: 2 grams

Total carbohydrates: 31 grams

Sugar: 20 grams

Fiber: 3 grams

Cholesterol: 0 milligrams

Sodium: 2 milligrams

In our day-to-day lives, stress is inevitable. But when it’s left unmanaged, it can wreak havoc on our mental and physical health. So, when things get extra-crazy, that’s exactly when you need to stop, slow down, and de-stress. We know, we know-you don’t have time. But even though spending a day at the spa or jetting off to a luxurious beach vacation aren’t options (at least for us non-celebrities), there are plenty of other ways to take a breather. Whether you have five minutes between meetings or can spare a few hours, here are some quick and simple methods to bring some calm into your day.

If You Have 5 Minutes A lot of us tend to switch to staring at our phones when we have a momentary lull, but consciously doing nothing is a better way to unwind. Even if you only have a few minutes to decompress, you still can relax your mind and body with some simple techniques. If you’re at work, take a quick break from staring at your computer monitor to stand up, stretch, and take a few deep breaths. Or, if you’re somewhere else, say, waiting for a train or at the doctor’s office, close your eyes, pop in your headphones, and just take a minute to slow down. Have a hard time sitting still? Do something totally mindless, like cleaning the receipts out of your purse. These quick fixes can also help ease your mind while traveling, before a big presentation, or in any other scenario that makes you feel nervous or overwhelmed.

If You Have 15 Minutes When you have few more minutes-a break between meetings or time for quick lunch-taking a short walk is a good way to clear your head, even if it’s just around your office building. Getting away from your current environment gives your mind something new to focus on, plus even a little bit of exercise provides endorphins that elevate your mood. You can also take 15 minutes to call to a friend or family member, read a magazine, or scribble some thoughts down in a journal. Or, try something that requires even less energy, like browsing gorgeous vacation destinations on Pinterest. The key is to separate yourself from everything that’s wearing you down and find a moment of levity. Even a short escape from the grind can make you refreshed (and more productive) when you return.

If You Have an Hour When I have a good chunk of time to myself, I sometimes feel obligated to use it to get other things done, like errands or phone calls-but I’ve learned that the only way to use that time to truly reduce my stress level is to do something totally for me. A yoga class or quick burst of exercise is a good method to calm your spinning head, or enjoy some light-hearted TV or an ice cream or coffee date with a friend. You could also spend an hour playing with the puppies at the pet store, indulging in the total silence of a library, or browsing for random treasures at a thrift store. And sometimes, what you need most to decompress might just be sitting by yourself and people-watching while you let your brain slow down.

If You Have a Half-Day The next time you have even a half of a weekend day to yourself, try using it to get outside your traditional routine and duties. Take time to indulge in a nice experience that lets you relax and regroup. Take a day trip, attend a concert, go shopping, or treat yourself to a pedicure. In nicer weather, being outdoors-gardening, jogging, or walking your dog-can be a great way to spend time with zero stress (or cost). If you can do so without severe withdrawals, leave your iPhone at home (or at least silenced) to get the most out of your “me time.”

It’s safe to assume that stress is a normal part of life for all of us, but the key is making sure it doesn’t run our lives or grow out of control. Even when free time is a luxury, carving out a few minutes or hours to calm down is an important part of self-care. So there you have it-an excuse to take a coffee break or cancel your plans tonight, and finally make some time for you.

http://shine.yahoo.com/healthy-living/easy-ways-stress-dont-time-155400880.html

By: The Daily Muse

In a survey of 1,477 American College of Sports Medicine members, Pilates was ranked ninth on a list of the top 20 fitness trends for 2010.1 Several studies have examined the effects of Pilates on fitness.

Pilates and Cardiovascular Fitness At the University of Wisconsin La Crosse, Stefanie Spilde and John Porcari, PhD, studied 15 healthy women between the ages of 18 and 26 who self-identified as having intermediate Pilates experience. The women performed two 50-minute Pilates mat routines-one basic and one advanced-following Joseph Pilates’ original sequencing method. During the exercises, testers measured their heart rates and oxygen consumption and subjects ranked their perceived efforts using the Borg scale.

The intensity level of the beginning routine showed an average maximum heart rate of 54 percent, below the ACSM minimum recommendation of 64 percent for cardiovascular fitness. Subjects’ VO2 max rates were calculated at 28 percent, again lower than the recommended guidelines of 50 to 85 percent. The aerobic benefits of these routines are similar to the effects of walking two miles per hour. Interestingly, though, the subjects believed their efforts to be higher than they really were. They ranked their rate of perceived exertion at 14 on the Borg scale.2 The amount of muscle work needed to successfully execute Pilates exercises fooled the participants into believing they worked harder than their oxygen consumption dictated.

The advanced routine modified the pacing and positioning of the sequence. This time, subjects showed a 62 percent heart rate and 43 percent maximum VO2 rate, equal to the energy it takes to walk approximately four miles per hour. The average self-measurement of their exertion was 16.5 on the Borg scale.2

Spilde and Porcari concluded that Pilates is an ideal exercise for people looking to improve flexibility and strengthen their core. On the court or field, think of all the advantages increased flexibility and more powerful core muscles can bring a collegiate athlete.

Proof of Impact Pilates has long been believed to develop the core-the transverse abdominis and internal obliques. But where is the scientific proof? Michele Olson, PhD, an exercise physiologist at Auburn University Montgomery, recruited subjects at her university’s Human Performance Lab to test the theory. Olson tested 12 participants, ranging in age from 26 to 60. Unlike the Spilde and Pocari study, her subjects included some Pilates novices. During a series of visits, the subjects each performed a random series of exercises that included the Ab Prep, the Hundred, the Roll-up, the Double Leg Stretch and the Side Bend.

Olson had physical therapists help her locate the precise spot on subjects’ abdomens to attach electrodes. Low in the pelvis there is a spot, free of outer-layer muscles, where correctly placed electrodes on the skin can measure transverse abdominis and internal oblique activity. Her findings justified what Pilates enthusiasts ;have known for years and what physical therapists that incorporate Pilates have begun to realize. The Roll-up showed a high level of RA activity. Any exercise that requires the upper body to completely flex away from the floor can be expected to work those muscles. The other exercises, particularly the Ab Prep and Side Bend, were shown to have a greater impact on the internal obliques. Either way, these deep abdominal muscles showed measurable activity during Pilates routines.

Conditioning Tool Pilates is a lab-tested, legitimate method of fitness. But what happens when physical therapists and Pilates instructors take it out of the lab and into the training room? Can Pilates-based physical therapy serve as an effective conditioning tool for university athletes? The answer, according to several therapists and teachers, is yes.

Amy Broekemeier, DPT, CMPT, principal Polestar educator, PMA certified instructor, owner Pinnacle Performance, Salt Lake City, described Polestar as evolved Pilates. The Polestar method looks at Pilates from a rehab perspective. The exercises apply current medical research about the transverse abdominals, diaphragm, pelvic floor, and the biomechanics of joints to the exercises. In classic Pilates most exercises are performed supine. “Clients don’t get it unless I bring it back to a function, like throwing or kicking,” said Dr. Broekemeier. Her exercises mimic the specific sport of her client, but she always focuses on bringing what they learn back to a standing position.

About six years ago, she was asked to create a Pilates training program for the University of Utah’s women’s basketball team. The athletes attended mat class twice a week in addition to regular practices, incorporating Pilates core strength and flexibility training with traditional weight training and shuffle drills. The players focused on alignment of their hips, knees, and ankles, which led to improved jumping. Alignment of head, neck and shoulders helped them to be more balanced in their shots. During games, coaches noted an improvement in the athletes’ agility and speed. However, when funds to women’s basketball were cut, the university dropped the Pilates program.

Dr. Broekemeier continues to treat athletes of all sports and levels at her practice. She launched a 12-week training program for skiers that focuses on Pilates principles. Participants will use the reformer and the tower and engage in the cardio and finesse training needed for skiing. “They’re skiing at levels they’ve never skied before,” she said.

Pilates is not only about conditioning. It can be an effective rehabilitation method for injured athletes. There is often a disconnect between the ribs and the pelvis because most people are not trained to think of them moving in unison. Pilates can help athletes think about how their pelvis sits in space. With an injured client, Dr. Broekemeier breaks everything down into its components and then puts it together into a traditional routine. All training, she said, “comes back to the powerhouse; that is, the core.” Femur arcs, arm arcs, ab series, plank pose, spinal twists and squats are just some examples of rehabilitative exercises.

Just for Dance? The University of Utah is not the only school to offer Pilates training. Goucher College in Baltimore offers an academic course in Pilates. The class consists of small-group work in the apparatus room plus mandatory mat classes at the college’s Pilates Center.

Julia Clime, CPI, Pilates Center and instructor in the dance department at Goucher College, noted that students often repeat the course because they like the benefits of Pilates. Two of those return visitors were a cross-country runner and a tennis player. For the runner, work on the reformer was very helpful. Pilates exercises focused on the alignment of her feet, ankles and knees. Post-training, her personal best time dropped significantly.

The tennis player came to the class as a way to rehab from an abdominal strain. “When we have someone with an injury, the philosophy is to work the body as a whole,” Clime said. Initially, instructors avoid the injured area and work the rest of the body to get circulation pumping. When it’s safe to work the injured body part, instructors focus on building strength and flexibility, as a means of preventing future injuries and rehabbing the current injury.

Despite these results, Goucher athletic coaches haven’t been very receptive to Pilates, Clime said. She suspects this is because Pilates is housed in the dance department. While Pilates has long been known to help dancers, some athletes and coaches are unaware of its cross-over potential. The instructors at Goucher invite coaches to classes to try and change their perspective.

Meghan B. Tierney, PT, MPT, OCS, owner of One Physical Therapy and Wellness in Bryn Mawr, PA, already has a clear perspective about the benefits of Pilates for athletes. Tierney likes Pilates because it focuses on multiple muscle groups. She said, “Traditional sports training leaves out smaller core and local muscles. If you get these to work as well, you’ll be better on the field.” In her previous job in southern California, Tierney treated Pepperdine University basketball, volleyball and water polo players who initially sought her out at the recommendations of doctors following injuries. Later, some returned of their own accord for conditioning treatments.

Preventing Injury Pilates is effective at preventing injuries through getting muscles involved in the hips, back and core, noted Tierney. It incorporates aspects missing from general weight training. “Pilates focuses on everything,” she said.

Tierney appreciates the efficiency of Pilates, noting that clients don’t have to do many repetitions to feel the effects of the exercises. The routines she teaches or equipment she uses differs based on the specific athlete. For example, golfers or tennis players use the reformer because it mimics their swings. Across the board, Tierney noticed improved posture and muscle control with her athletes. Pilates helped them to focus on getting the brain to operate the correct muscles for a particular activity. During games or matches, the effects of the training can lead to increased power and endurance.

Sydney James, PT, MS, CPI, Presidio Sports and Medicine, San Francisco, echoes Dr. Broekemeier’s thoughts about the value of the core. “If you have a strong core, everything works that much more efficiently,” she said. At her practice, James has treated athletes from Stanford University and Colorado College and has noticed that among the college athlete population, flexibility and core training are not given the proper attention.

With her clients, James uses the reformer and the chair, noting that “students like gear and gadgets.” Pilates is a way for trainers to assess movement patterns and figure out where there is an imbalance, using the reformer as a stable base. Again, the focus and equipment vary based on different sports. Swimmers, for example, exercise on their stomachs on the reformer. Soccer players focus on improving their lower extremities.

No matter the sport, choosing an effective Pilates instructor is crucial. “Find someone with a background in physical therapy or at least certified in Pilates Method Alliance,” advises James. Whether it’s basketball, cross-country or tennis, Pilates has been shown to help college athletes improve their on-court and on-field performance. It can be a complement to traditional training regimens or a method of rehabbing from injuries.

References 1. Thompson, W. (2009). Worldwide survey reveals fitness trends for 2010. ACSM’s Health & Fitness Journal, 13(6), 1-7. 2. Can Pilates do it all? (2005). ACE FitnessMatters, Nov.-Dec.; 10-11. 3. Greene, T. (2008).The doctor is in. Pilates Style, July-August; 52-54.

http://physical-therapy.advanceweb.com/Archives/Article-Archives/Proper-Form.aspx

2. Raise your arms straight out in front of you, so that your fingertips are facing away from your body. Sit up straight, with your back, neck and head aligned. Keep your shoulders down.

3. Exhale as you reach forward to stretch your spine. Do not bend at the waist or hips to move forward. The only things that should move are your head, neck, arms and shoulders, with their stretch forming the shape of a C.

4. Inhale as you roll back up. Sit up straight, again with your back, neck and head aligned.

5. Repeat Step 3 and Step 4 several times.

http://www.ehow.com

To understand what Myofascial Release is and why it works, you have to understand a little about fascia. Fascia is a thin tissue that covers all the organs of the body. This tissue covers every muscle and every fiber within each muscle. All muscle stretching, then, is actually stretching of the fascia and the muscle, the myofascial unit. When muscle fibers are injured, the fibers and the fascia which surrounds it become short and tight. This uneven stress can be transmitted through the fascia to other parts of the body, causing pain and a variety of other symptoms in areas you often wouldn’t expect. Myofascial Release treats these symptoms by releasing the uneven tightness in injured fascia.  The collagenous fibers of fascia are extremely tough and resistant to stretch.  In fact, it is estimated that fascia has a tensile strength of as much as 2,000 pounds per square inch.  No wonder when it tightens, it can cause pain!

In other words, Myofascial Release is stretching of the fascia. The stretch is guided by feedback the therapist feels from the patient’s body. This feedback tells the therapist how much force to use, the direction of the stretch and how long to stretch. Small areas of muscle are stretched at a time. Sometimes the therapist uses only two fingers to stretch a small part of a muscle. The feedback the therapist feels determines which muscles are stretched and in what order.

Each Myofascial Release technique contains the same components. The physical therapist finds the area of tightness. A light stretch is applied to the tight area. The physical therapist waits for the tissue to relax and then increases the stretch. The process is repeated until the area is fully relaxed. Then, the next area is stretched.

The therapist will be able to find sore spots just by feel. Often, patients are unable to pinpoint some sore spots or have grown used to them until the physical therapist finds them. The size and sensitivity of these sore spots, called Myofascial Trigger Points, will decrease with treatment.

Most patients are surprised by how gentle Myofascial Release is. Some patients fall asleep during treatment. Others later go home and take a nap. Most patients find Myofascial Release to be a very relaxing form of treatment.  It is not unusual for a patient to experience some therapeutic pain after treatment, however this will resolve in about 24 hours.  Remember to drink plenty of water.

Myofascial Release is not massage. Myofascial Release is used to equalize muscle tension throughout the body. Unequal muscle tension can compress nerves and muscles causing pain. Progress is measured by a decrease in the patient’s pain and by an improvement in overall posture.

Call Be Fit Physical Therapy & Pilates, LTD at 630-964-4008 to schedule your initial evaluation to see how Myofascial Release can benefit you!

One of the Pilates apparatus called the Cadillac uses a push-through bar that allows the patient to lie in supine with the feet elevated. The Pilates Combo Chair offers both seated and standing positions, and the Pilates Reformer offers both sidelying and supine options similar to a lying leg press.

With the use of Pilates equipment, it is possible to create multiple exercises to allow the patient comfort, support, and varied functional activities for a creative therapeutic exercise program geared to mobilization, whether it is early or late in the rehabilitation process. Not to mention that it reduces the stress to the PT, who may have to do much of this mobilization manually.

Physical Therapy Products, July 2010

CranioSacral Therapy is a gentle, hands-on approach that releases tensions deep in the body to relieve pain and dysfunction and improve whole-body health and performance. It was pioneered and developed by Osteopathic Physician John E. Upledger after years of clinical testing and research at Michigan State University where he served as professor of biomechanics.

Using a soft touch which is generally no greater than 5 grams – about the weight of a nickel – practitioners release restrictions in the soft tissues that surround the central nervous system. CST is increasingly used as a preventive health measure for its ability to bolster resistance to disease, and it’s effective for a wide range of medical problems associated with pain and dysfunction.

Few structures have as much influence over the body’s ability to function properly as the brain and spinal cord that make up the central nervous system. And, the central nervous system is heavily influenced by the craniosacral system – the membranes and fluid that surround, protect and nourish the brain and spinal cord.

Every day your body endures stresses and strains that it must work to compensate for. Unfortunately, these changes often cause body tissues to tighten and distort the craniosacral system. These distortions can then cause tension to form around the brain and spinal cord resulting in restrictions. This can create a barrier to the healthy performance of the central nervous system, and potentially every other system it interacts with.

Fortunately, such restrictions can be detected and corrected using simple methods of touch. With a light touch, the CST practitioner uses his or her hands to evaluate the craniosacral system by gently feeling various locations of the body to test for the ease of motion and rhythm of the cerebrospinal fluid pulsing around the brain and spinal cord. Soft-touch techniques are then used to release restrictions in any tissues influencing the craniosacral system.

By normalizing the environment around the brain and spinal cord and enhancing the body’s ability to self-correct, CranioSacral Therapy is able to alleviate a wide variety of dysfunctions, from chronic pain and sports injuries to stroke and neurological impairment.

Conditions Addressed

• Chronic Neck and Back Pain                                    

• Orthopedic Injuries, Sports Injuries, and Pain

• Migraines and Headaches                                       

• Stress and Tension Related Disorders

• Fibromyalgia                                                                  

• Chronic Fatigue

• Scoliosis                                                                           

• TMJ Syndrome

• Motor-Coordination Impairments                       

• Central Nervous System Disorders

• Brain and Spinal Cord Injuries                                

• Many Other Conditions

Call Be Fit Physical Therapy & Pilates, LTD. to schedule your initial evaluation, 630-964-4008

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