Make your 2011 Resolutions a Reality!

This year be smarter about what you set out to achieve in regards to your health and fitness goals for 2011. Contemplate what you aspired to accomplish last year, did you succeed? If so, congratulations! What worked well for you? If you did not achieve your goal last year, here are some tips designed to make your resolutions a reality:

• Pick an attainable (yet still challenging) fitness goal. Don't just say, "I'm going to lose 10 lbs this year." How are you going to do it? 

• Be specific. Instead, tell yourself that you are going to commit to working out 6 days a week. You have to make it part of your everyday routine, just like brushing your teeth! Give it a try and take it week by week, or even just day by day. Once you get started, and see results you will begin to enjoy and look forward to your next workout.
• Fit in a brisk walk during your lunch break, or make it an after dinner ritual with a family member, eager dog, or friend. 
• When given the choice- always take the stairs, and never the elevator.
• Schedule a workout with a friend and hold each other accountable for not flaking out. You can even go as far as making it a $5 or $10 penalty you pay each other if you cancel. (I bet you will show up more often than not, and you might even make some money while getting your workout in!)

• Commit to eating better this year. You owe it to yourself to feel better, look better, and perform your work outs or daily activities better. 

• Start out with baby steps. Ease into adding more fruits and vegetables into your diet. (No one can change overnight, so don't beat yourself up over a slip up here and there, you're human and we have sweet tooths!) 
• Exchange your breakfast cereal for fruit, trade that lunch club sandwich for a fresh green salad, carry almonds with you during the day when hunger hits for a snack, eat lean meat and vegetables for dinner instead of pasta.
• Eat smaller portions more frequently and once you start making healthier choices and enjoy a guilt-free indulgence on occasion, you will surprise yourself by craving healthy options naturally.
• Really listen to yourself, are you eating because you are truly hungry, or are you just bored, upset, or emotional? Intuitive eating and consciously knowing why you are eating is so important for your weight loss results and will banish any post meal guilt.

You CAN do this! Small steps like these will lead to attainable physical results and sustainable daily eating habits to make your resolutions a reality in 2011. 

Should I use light resistance and complete high repetitions? or Should I use heavy weights and low repetitions? and which is better?

Should I use light resistance and complete high repetitions? 

or 

Should I use heavy weights and low repetitions? 

This question can be controversial and will likely spark up a debate within the fitness industry and amongst professionals. The answer will differ depending on one's own personal preference and who you consult on the topic. A conventional personal trainer will most likely promote heavy resistance paired with low repetitions. Whereas, other methods like martial arts, yoga, and Pilates tend to favor lighter resistance (if any) and high repetitions. To obtain the best results, make sure to always focus on the quality and form in which the movement is performed. Working out in poor alignment in hopes of lifting more or doing more will only result in injury.


Using a light resistance and doing more repetitions will train the fast twitch muscles and build your strength endurance. This can create a more aerobic type of calorie burn, and is more beneficial on your joints. It will create long lean lines in your muscle development. Most women do not like the 'bulky muscle feeling' they get from heavy weight lifting and will tend to favor this type of workout. If you tend to bulk easily, using light weight (between 3-8 lbs) and lots or repetitions (more than 20 reps) is best for you. Another good rule of thumb is to complete as many repetitions as you can with very good form. Keep in mind- It is all about the quality of your movement, not the quantity. This is why Pilates is such a great choice because it replaces weights with spring resistance technology which creates a lengthening or stretching within the muscle fibers. Many methods like Martial Arts, Yoga, or the Pilates Mat work use your own body to create the resistance.


When you use heavy resistance, you are working the larger muscle groups. Heavy weight training will result in gaining strength rather than creating muscular endurance. If your goal is to increase the size of and build up your muscular structure, then opt for a heavier resistance with low repetitions. This is a favorite among body builders, cross-fit and many boot camp driven methods. Choose a weight that is heavy enough in resistance so you can only complete 10-12 repetitions with excellent form. Again, the quality of the movement and maintaining good form is still a key factor to prevent injury and to correctly complete the work. This is an excellent way to burn more calories efficiently and boost your metabolism when done before your cardiovascular exercise. 



High reps (more than 20) plus low weight = fast twitch muscle fiber or endurance and toning

Low reps (between 10-12) plus heavy weight = slow twitch large muscle groups or strength gaining/building

Bottom Line: both are beneficial, it comes down to personal choice and what you are trying to achieve with your own body. Try both methods and see which one feels right for you. You can always do both within the week. Switch up your method throughout the week and use heavier resistance one day with low reps, and lighter weights the next with many repetitions. This way you will train the large muscles along with the smaller fast twitch muscles to compliment strength with endurance.
Don't forget to pair resistance training with 3-6 days of a cardiovascular workout. You have to burn the fat to even see the toning and the muscle definition results. Also keep in mind, the more muscle you build, the more efficiently your body will burn off fat during cardiovascular exercise and while at rest.


*As with any new fitness program, consult your physician and work closely with a certified trainer. Always listen to your body and if you feel pain during any exercise, stop or modify.

Tired of the gym, New year, New workout! This year you should...

Try a Pilates Reformer Class! and here is why...

 

Are you tired of your old ‘going to the gym’ routine? The same old weights, treadmill, and elliptical can get boring quickly because of the repetitive and mindless movement. Pilates will get you out of that monotonous cycle and jump start your mind to work with your body.

A Pilates Reformer class can offer many customized exercises to get you out of your rut and on to a better, more balanced body. Certified Pilates instructors are rigorously trained in over 500 different exercises so you will never get bored. Not only that, but just when you think you’ve got it mastered, we make it harder! In Pilates, you can change the smallest detail, such as inhaling instead of exhaling at the point of exertion, to make the exercise more effective, challenging, productive and fun.
A typical Pilates Reformer class is a full body workout that addresses more than just muscular toning. Each one hour session will include strength training, flexibility, abdominal conditioning, balance work, and spinal movement in all planes of direction. You can add a great cardiovascular workout by using the Jump Board at the foot of the Reformer.
Say goodbye to the uncomfortable short, tight and bulked up feeling you get from kettle bells, bar bells and dumb bells. Pilates incorporates springs for resistance rather than weights. The springs are more effective than weights because they mimic the natural contraction of your muscles. The result is improved balance, better postural alignment and a wonderful lengthening sensation.
Pilates can supplement your weight training more effectively, offer variety to help you cross train your activities, prevent injuries, and promote a healthier, more mindful approach to your workout. You can also supplement time on the elliptical or treadmill with a Jump Board session. Next time you grow tired of your same old trip to the gym, switch it up and seek out a Pilates Reformer class.

Chocolate Pretzel Recipe for Christmas ...a crowd pleaser!

Save your sanity and your waistline by making these easy Chocolate Pretzels instead of the time-consuming, and calorie filled Christmas cookies and cakes. This dessert is so simple and you can make a ton of them (aka- give them out as gifts, and please a lot of happy mouths!)

1. Cover a cookie sheet with wax paper and spread out a bunch of Bite Size Waffle Pretzels  
2. Place 1 Hershey Kiss on top of each pretzel. 
3. Bake in the oven at 200 degrees for about 4-6 min (until the hershey kiss melts and softens a little, it will still have the same shape) 
4. Take them out and quickly smash down the kiss with 1 M&M (plain or peanut or get creative and use hugs) on top and in the center of each Hershey Kiss/Pretzel. 
5. Then you let them cool 

They are small, convenient, and satisfy that chocolate salty craving! It sure beats the alternative of eating a slice of cake, pie, or cookies.

Tips to get through the Holiday Season!

The holidays can be a hard time to follow your clean eating rules. There are so many temptations with all the family gatherings and company Christmas parties. But you can still end 2010 being fit and healthy without derailing all the hard work you put in throughout the year.

Here are some tips to help you through:

1. Before you pop that next sugar cookie in you mouth- stop and think, "would I eat this on a 'normal' day?" or "am I hungry or am I just eating cause I'm bored or just because it's there?"
2. Fill up on fruits and veggies first and then eat all the other stuff in small portions. Just a taste of that potato salad will satisfy the craving while allowing you to eat it and enjoy it, but not go overboard.
3. Pass on the Egg Nog! Drink LOTS of WATER! It will help fill you up and keep you hydrated throughout the day. You may not even be hungry when you think you are- being thirsty can disguise itself as hunger.
4. Get in a cardio workout. Take a brisk walk, go for a jog, dance around the living room to your favorite tunes. Getting your blood pumping will keep your body (and your mind) tuned in to your fitness routine and keep you on track to feeling great.
5. Enjoy and savor this time with family and friends. It is what the Holidays are all about!

And remember- don't beat yourself up if you happen to slip up here and there. Your body is smarter than we give it credit for. If you overdo it- your body will naturally not be as hungry the next day in order to regulate correctly. (if you are in tune enough to listen!)
Happy Holidays!

We tried it and lost 10 lbs!

Recently, my fiance' was told by his doctor to cut out all carbs in his diet. He needed to lower his triglycerides. WHAT!? No whole wheat bread, no brown rice, no pasta, OMG... you've got to be kidding me. I love bread! We also eat a lot of brown rice as a side to our fish, chicken, and veggies for dinner.

So I decided to buckle down and try to do this as well. EEeek! All through November, I put myself on this challenge of cutting out all carbs and dairy. I cut out dairy because I wanted to see if it had any effect on my allergies. I get constant ear aches at least once a month, and I've been told that it could be related to dairy foods.
The result for me: I lost 10 lbs! and not only that, but I feel so much better.
The result for him: He also dropped weight and lowered his cholesterol dramatically!
How did we do this, you ask? We adopted a diet high in fiber and protein, low in sodium and fat, increased our cardio workouts to 6 days/week rather than 2-4x/week. And limited that lovely glass of wine to only 2 nights per week.
Our meals would be something like this:
Breakfast: 1 cup of Kashi Cereal with 1/2 cup of Almond Milk
Morning Snack: an apple with 1-2 tablespoon almond butter (so good!), or celery sticks with peanut butter 
Lunch: Grilled Chicken Breast (without any marinade) Broccoli, Cauliflower, Carrots (steamed or raw)
Afternoon Snack: Kiwi or 1/2 of an Avocado or a small handful of raw organic almonds (unsalted)
Dinner: Grilled Wild Caught Salmon, Steamed Asparagus, Roasted Beets

I had always thought that we ate fairly clean and healthy, but now having really cleaned up our diets, I'm no longer craving any more of the bad foods. Don't get me wrong, I love foods like Panini Sandwiches, Pizza, Calamari, Chips, Cookies, and Ice Cream... but now I eat those in much more moderation than ever before. Seeing the results is inspiring and it will also introduce you to foods you have never tried before or even knew that you liked. Example: I had no idea that I liked Beets or Halibut. 
In addition to discovering new foods, I realized that the taste of food just the way it is- without drenching it in sauces or dowsing it in salt, actually tastes pretty darn good!
Try it for yourself, even if you just commit to doing it for 5 days, or a full week, taking small baby steps into it will make the task ahead seem less daunting. Here is a great article from Livestrong to show you more ways to cut out carbs in your diet.

Today is Joseph Pilates Birthday!

Happy Birthday Joe.

Do this now!

It's time to whittle away your waist! Especially after the Thanksgiving holiday. This side plank will have you working your obliques, hips, arms, all while challenging your balance and building a stronger core.

Lie on your side, stack your feet on top of each other. Place your elbow under your shoulder and press into the elbow making sure to lift up and out of your shoulder. (no sinking).Your body should be in a long diagonal line. Also make sure your booty isn't sticking out behind you, think of drawing your tail bone down toward your heels.
Lower your hips down about 3-5 inches, but stay hovering over the mat. (don't touch the ground).
Use your waist & the power of your hips/torso to press back into the diagonal line.
Perform this 25 times on the right and then do the left side. Once you get stonger, increase your reps up to 40. Your waist will thank you :)

let's get to know joe!

Joseph Pilates

Age 57                                                                    Age 82

""I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier." -Joseph Pilates

Bride to Be Workout Tip

The Pilates Roll-up
Let's hit the Mat and learn the Pilates Roll Up Exercise.
Lie down on the mat with your arms and legs extended.
Reach your finger tips to the ceiling and prepare with an inhale.
On your exhale, look at your toes and bring your chin toward your chest as your hands come down in front of you.
Roll all the way up, moving and articulating one vertebrae at a time off the mat. (If you have trouble, bend your knees and plant your feet firm into the ground, or hold behind your thighs to help you in the beginning.)
Stack your spine up tall at the top as you sit, (practicing good posture)
Then roll all the way back down. Keep energy reaching out your legs (if they are extended) in opposition of your roll down. Try to get each vertebrae to move into the mat. Move slowly and don't use momentum. (that's cheating!)

Notice which places you feel stuck, or have difficulty moving through. This is where there is a weakness in your core. To overcome it, move back and forth and hold for three full breaths pulling your navel in deeper. This will help strengthen that particular spot and then the next time you try this exercise, it will be easier.
Complete 8-10 full roll up and downs. Too Easy? Increase the reps to 12-16

Bride to Be Tip

So you are trying to be on your very best eating behavior to fit into that gorgeous wedding dress. I get it! But we all crave something sweet every now and then after our meal. Here is a great idea for a little dessert that will be a hit with you and your honey, and best of all it's guilt free!


"If you deprive yourself of all the things you crave, you will eventually splurge and be worse off than if you had just given in for a small taste here and there."

(Via theAbsDiet)

Yep, it's still a diet. The ice cream gives you calcium and protein with only a modest amount of fat and refined sugar. Indulge and enjoy

1/2 cup reduced-fat chocolate or vanilla ice cream

1/4 cup berries of your choice, slightly crushed

1 tablespoon chopped nuts of your choice

Starting with the ice cream, layer the ingredients in a small bowl.

Makes 1 serving, Double the recipe for your sweetie!

Need a few ideas to curb that sweet tooth during the day?

Try these little ideas that won't throw you off the healthy eating track. Everything in moderation!

1 chocolate pudding cup
3 mini York Peppermint Patties 
3 bite-size Snickers 
½ cup reduced-fat ice cream

Bride To Be

ah hum... Friendly reminder... don't forget to take time and enjoy each other's company.
Where and when? Easy... Make the everyday things more meaningful and exciting!

• Get sudsy and take a shower together ;)
• Go for a  brisk walk together after work 
• Cook dinner together once a week and enjoy a glass of wine while sharing the highs and lows of your day
• Go on a picnic this weekend! Surprise him and pack some sandwiches

These simple things will have you spending more quality time together and may even spark some deep intimate conversations. 
What do you enjoy doing together? Do you make date nights to stay connected?

Bride to Be Tip

Pilates for Dancer's Best Exercise #3

The Jump Board!

A flat board that replaces the foot bar on the reformer. You're springing horizontally while engaging your core to initiate the jump rather than your legs. The lighter the spring, the more your abdominals have to work to stabilize your pelvis and back. 


Upon take off- the abdominals initiate almost automatically to counter-balance the legs in the air. Think of pulling your navel down to the spine and draw it up towards the ribs. This exercise is excellent for teaching dance students to properly pull their weight up away from the floor and therefore, helping increase the height and form of the jump. 


The landing is all about control. Rolling through the feet and getting the heels down in between jumps is crucial for injury prevention. Controlling the landing of your jumps is often the hardest thing to perfect in a dancer's performance of petite/grande allegro. Dance teacher's are always saying, "you should land your jumps with little to no sound at all." 


Increase your abdominal strength: While jumping curl your head and shoulder blades off the carriage of the reformer. This will help you engage your upper abominals and make you work harder!
Get Creative! Play around with seeing how many ballet jumps you can simulate while on the jump board. Most likely, you will master a entrechat six in no time! 

Ever heard of the apple test?

Stop! Don't just start snacking away mindlessly. 

Really think about it. 

Are you hungry enough to eat an apple? 

Yes? then you are hungry. No? then you may just be thirsty.

Fight Fatigue with Water!

You're not tired, you're just dehydrated. Studies show that drinking a glass of water can fight fatigue. 

a soul mate

"A soul mate is someone with whom you have a strong connection, who draws you into your growth (like it or not!). The relationship is compelling enough that you don't just leave when things get challenging; you are pushed to become more than you were before knowing this person." 

-Kathy Freston, Quantum Wellness: A Practical and Spiritual Guide to Health and Happiness

Does listening to music while you workout make you work harder?

Music is inspiring! | Right now we are rockin' out to, "Alive" by the Black Eyed Peas!
Tell us: what kind of music gets you going?

Work out with your sweetie!

Relieve stress & get your heart rates pumping together. awe!

Love this article: 7 Yoga Poses for Brides & Grooms

Easy Recipe ideas promise to help you shed 10 lbs

Eat Your Way Slim

No matter what your weight-loss goal -- to lose 10 pounds, shed ab flab, or trim inches from your thighs -- this diet plan will get you there. You'll munch bagels, burritos, and burgers and melt fat at the same time. Simply choose from the meals and snacks on these pages for a total of 1,500 calories a day. We guarantee you'll never feel hungry or deprived.

check out this eating plan from Fitness Magazine:

A Sample Day on Our Plan

Breakfast: Greek Berry Waffles
Toast 2 low-fat whole wheat waffles and top with 1/2 cup fat-free vanilla Greek yogurt, 1 cup berries, and 1 teaspoon agave syrup or honey. Sprinkle with 1 teaspoon sliced fresh mint if desired.

Lunch: Southwest Chicken Orzo Salad
Combine 1/3 cup cooked whole wheat orzo; 3 ounces grilled chicken, diced; 1/2 cup halved cherry tomatoes; 1/4 cup diced cucumber; 1/4 cup diced red bell pepper; 2 radishes, thinly sliced; 2 tablespoons black beans; and 2 tablespoons corn. Whisk together 1 teaspoon olive oil, 2 teaspoons red wine vinegar, juice of one lime, pinch of cumin, pinch of chili powder and, if desired, 1 tablespoon chopped fresh cilantro. Drizzle over salad.

Snack: 1/2 cup mango sorbet with 1 tablespoon chocolate sauce

Dinner: Asian Turkey Burger
Mix 4 ounces lean ground turkey with 1 teaspoon chopped scallion and 1 tablespoon soy-ginger or other Asian marinade. Form into a patty and grill 6 to 7 minutes per side. Place on 1 toasted whole wheat bun; top with spicy ketchup (1 tablespoon ketchup with 1/4 teaspoon hot sauce). Serve with a side of 1 1/2 cups broccoli slaw mix combined with 1/2 cup sliced red bell pepper, 1 tablespoon chopped scallion, and 2 tablespoons sesame-ginger or other Asian vinaigrette.

Bride to Be tip #5

Train your Abdominals for Endurance!

Need amazing abs for your honeymoon bikini? 

Follow this plan to boost your core strength.

A core strengthening, abdominal endurance exercise that you can do right now!This isometric exercise will challenge your abdominals in a much more effective way and help complement your regular abdominal exercises.

Hold each position for at least 5 breaths. For each breath inhale through the nose and fill the rib cage three-dimensionally, exhale through the mouth and pull the navel to the spine deeper.

1. Lie on the floor with knees bent and your feet firmly planted. Hold behind your things and curl yourself up as high as you can while pulling your navel to your spine. Relax your neck and shoulders and think about only your abdominals working to keep you in this position.

2. Maintain that position while you let go of your thighs and reach your hands over your knee caps. Don't let  your upper body fall to the floor, stay up high using your abdominal strength.

3. Send your finger tips up to the ceiling with straight arms. This will challenge your upper abdominals.

4. Open your arms out to the side keeping your arms off the floor and the rest of your body is still in the position from the beginning.

Repeat this series at least 3 times. Incorporate this endurance exercise into your regular abdominal routine at least once a week. The following week, increase the length of time you hold each position.

Bride-to-Be Tip Tip #4

Got sore muscles from your new exercise plan? Roll it out! 

Rolling out the lactic acid build up in your sore muscles will help:

• Target all your sore points; release your trigger points
• Increase range of motion
• Decrease soreness and pains
• Increase training efficiency
• Fix postural problems
• Recover faster

  

Roll out sore quad (thigh) muscles, outer hips and thighs, glutes, and upper and lower back. Ahh...

Here are some tips for foam rolling:

• Concentrate on sore and tight areas, quadriceps, outer thighs, glutes, upper and lower back, 
• Roll out the full length of the muscle, go slow and you will feel it loosen more each time.
• Breathe! Exhaling will help send oxygen to the tight muscles.
• Go slowly, it will hurt more, but you will get more benefit
• Stop on the sore points (trigger points) and hold until the pain fades.
• Pre Workout focus on getting through the full length of the muscle, spend less time on each
• Post workout, focus on the trigger point aspect and spend a lot of time on each muscle
• Try not to roll over joints, you'll notice when your body doesn't like it.

in need of some inspiration?

http://www.dailymail.co.uk/news/worldnews/article-1172810/The-yoga-supergran-bend-backwards-age-83.html

Must have arms for your strapless dress!

Bride-to-Be Tip #3


Most wedding dresses will show off your arms. Here is a plan to get a rockin' upper body to go along with that gorgeous dress! And best of all, it will take you less than 5 minutes!


20-10-5 Reps
You are going to alternate between repetitions of push ups and triceps.

  

Drop and give me 20 push ups (yes, it can be off your knees)
Now, do 20 tricep dips
Then 10 push ups and 10 tricep dips
almost done...
5 push ups, 5 tricep dips ... you're done!


Do this every day and I promise you will thank me later :)
This WILL get easier, and when it does, bump it up to 30-20-10 Reps!

Yes, Pilates divas do Yoga too!

Yoga! 

Nothing else makes me feel more refreshed in my body while beaming with gratitude in my heart!

Read about the amazing health benefits here.

Soakin' it up!

Love. Love. LOVE my beauty ritual tonight! Aura Cacia Cinnamon & Ylang Ylang Foam Bath. I wish you could smell this! What's even better? It is free and sulfates and parabens! Get it at your local Whole Foods or Here.

Run your 1st or train for your fastest 10k

Get up and lets GO!
Check out this article: Fitness Magazine to get ready for the Manhattan Beach 10k Race on Saturday, Oct. 2nd.

Pilates for Dancers Best Exercise #2

Leg Circles on the Reformer!
The very best exercise for strengthening the inner and outer thighs, increasing range of motion in the hip joints, and stabilization of the core.
Place both feet in the straps of the reformer and start small with you circles. Quality over quantity! Make sure you can stabilize your neutral spine before you make your circles bigger. Complete 10-12 circles keeping your tail bone anchored when you feet come up to the ceiling. Then reverse the direction.

• Challenge your core work and stabilization by using the lightest resistance spring. (Peak Pilates Reformer= 1 blue spring, or on a Balanced Body Reformer= 1 yellow spring)
• Work your inner and outer thighs and increase the stretch in your hamstrings by using a really heavy spring. (Peak Pilates= 2 yellow springs & 1 blue, Balanced Body= 1 red spring, 1 blue spring)

Leg Circles on the Mat!

• Lie on your back on a yoga mat and pull your right leg into your chest. Leave your left leg lengthened down on the floor below you. Stretch your right leg and point your toe straight up the the ceiling. Your arms are by your side (more advanced) or out to the sides like a "T" (beginner).
• Imagine a marble is balancing in the center of your neutral pelvis and don't let your marble roll at all. You do this by stabilizing your torso by engaging your core.
• Take your toe across your body and circle it down, around, and up. Exhale during the hardes part of the circle (most likely when the toe is farthest from your center.) Complete 8 circles then reverse the direction and repeat the exercise on the other leg.
• Do NOT let your left hip move or lift off the mat at all. The point is to increase range of motion in your hips using the stabilization of the core. If your core is not stabilized you are not doing the exercise correctly and your core is not working.
• Stabilization Tip! Imagine your foot on the floor is being pulled out away from the crown of your head. You want to feel like a rubber band being stretched from head to toe. Keep this line of energy throughout the circles and you will have a better foundation for stabilization.

Tone while you walk

On my wishlist now! 

Walking shoes from New Balance... NewBalance

nothing inspires you to get out and move more than new shoes :)

Bride to Be Tip #2

Get Moving!

Grab your best bridesmaid and take a walk, go for a jog, just get outside and move! Think of it like a social event! A chance to bond and talk while you get fit together! Plan on meeting up 2 or 3 times a week, after work, on your lunch break, or early in the am. No excuses! You don't want her to bail on you, and you can't bail on her! 
Even just walking can make a difference in your body, your mood, and your friendship! 
Or... 
Boost your walks with bursts of energy and adding some small friendly competition: "I'll race you to the end of the block!" or "Let's sprint the rest of the way home!" 

Why do Pilates exercises use springs rather than weights for resistance?

Great question! Joseph Pilates was well ahead of his time when he chose to use springs for conditioning the body. Unlike a weight, the contraction and release of a spring works the same way your muscles do. The spring stretches and lengthens with you as you move. There is also a resistance created in the opposite direction as the spring moves back together. Springs encourage an eccentric contraction of your muscles and is easier on your joints than weights.

Pilates for Dancers Best Exercise #1

Footwork on the Pilates Reformer

1st Position (Pilates V), Parallel, 2nd Position (Inner and Outer Rotation) and Releves, (Calf Raises). 

All positions of footwork on the Pilates Reformer are excellent for building ankle strength and stabilization for Pointe. Foot work exercises can also reduce the risk of injuries occurring in the feet, ankles, knees, and hips.

Pilates for Dancers

White House Pilates has the 

Top 5 Best Pilates Exercises for Dancers 

Whether it helps rehab an injury or for just general maintenance, Pilates is essential for muscle conditioning for the every dancer. 

Veggie of the week

Kale is a superstar veggie!

Why? ...Check out all these amazing health benefits!

• Helps to Prevent Cancer: Sulforaphane, which is formed when cruciferous vegetables such as kale are chopped or chewed, triggers the liver to produce enzymes that detoxify cancer-causing chemicals, inhibits chemically-induced breast cancers in animal studies, induces colon cancer cells to commit suicide.
• Optimize Your Cells' Detoxification / Cleansing Ability
• Great for your Eyes: Carotenoids that Lower Cataract Risk
• Pro-vitamin A: One cup of kale contains just 36.4 calories, but provides 192.4% of the daily value for vitamin A.
• Promotes Lung Health
• A Healthy Dose of Vitamin C for Antioxidant Protection and Immune Support: just one cup of this cooked vegetable supplies 88.8% of the daily value for vitamin C. Vitamin
• Protection against Rheumatoid Arthritis
• A Very Good Source of Fiber
• Calcium-For A Lot Less Calories and Minus the Fat in Cow's Milk
• Vitamin E-rich Leafy Greens Slow Loss of Mental Function
• Cardiovascular Benefits

Meet our White House Pilates Instructors!

Kelsi Smith

Kelsi has been a Pilates instructor for the past 4 years. She is certified through the Orange Coast Colleges Pilates and dance instructor program. 
Kelsi has been dancing for the past 15 years with experience in jazz, tap, hip hop and modern. She has played basketball and softball for the past 13 years and volleyball for the past 15. Kelsi was apart of the Orange Coast College 2004 Volleyball Team, and has recently become a Krankcycle instructor under the Johnny G training system. Kelsi will hold a bachelors degree in Kinesiology through the California State University of Long Beach in May of 2011.

Inspired by her love of movement Kelsi brings a variety of training techniques to her workout program. Functional fitness is her main goal for all clients. Humans need to be able to move in day to day life and recover from the bumps and bruises along the way. Kelsi's clients range from beginner to advanced, from athletes to the elderly. Kelsi has a solid training background in private, group and corporate settings. Kelsi enjoys pushing her clients to their maximum potential and loves to keep her workouts new and exciting. 

Taylor Montgomery

After taking Pilates for years Taylor loved it so much she received her certification through the Physical Mind Institute, and has been teaching for 3 years. She has worked at numerous Physical Therapy clinics in the Los Angeles area which has given her the ability to work with various body types, injuries, and ages to create a specialized workout for each client. Her background in dance and choreography allows her to create innovative and fun exercises to her clients. Taylor has an overall passion for all forms of movement and enjoys sharing her love of centering the body and mind.




Caroline Londergan, Owner

Caroline was the first to introduce the amazing benefits of Pilates to The White House, the United States Secret Service, and the Washington D.C. SWAT Team. She is a Certified Pilates Instructor through the PhysicalMind Institute/The Method Pilates as well as a Certified Yoga Instructor with the Yoga Alliance. Caroline expanded her knowledge of Pilates by studying with Stott Pilates, Balanced Body University, and the Pilates Method Alliance. She graduated cum laude with a BFA in Dance Performance, Choreography, and Education from Ohio University. Caroline discovered Pilates a decade ago when she rehabilitating an injury and training rigorously for her professional dance career. 
After eight years of touring and dancing professionally, she opened White House Pilates in Hermosa Beach, CA in 2009. Caroline is honored to pass on the incredible teachings of Joseph Pilates to her clients. She believes there is nothing more rewarding than seeing her clients achieve profound physical changes while grasping the miraculous mental connections of the mind and body working harmoniously. 

Caroline embodies a healthy and active lifestyle. She values learning and continues her Pilates education through the Pilates Method Alliance accredited workshops. Caroline is the Pilates expert contributor for the Los Angeles Examiner.