According to an article in the Huffington Post, the American College of Sports Medicine (ACSM) has ranked the top 20 fitness trends for 2012.  A survey was completed by 2,620 ACSM certified fitness professionals.  While some things have remained the same, Pilates is off the list for the second year in a row.  But let’s take a look at the list…  Then help decide if you think Pilates should still be considered a player in the top 20 trends.

ACSM’s Top 20 Fitness Trends for 2012

OK, Pilates teachers & students…what do you think about this list?

As I look at it – and think about what I do when working with my clients to improve their whole-body health with Pilates, I see Pilates as a key fitness player in at least the following categories:

Patient Referrals – many doctors, chiropractors, physical therapists, and massage therapists are referring their patients to Pilates.

Sport-Specific Training – I know that I’m working with runners, tri-athletes, dancers, equestrians, football players, soccer players, swimmers, cyclists, and other athletes who are using Pilates to help them stay safe, injury-free, and improve their sports performance.

Functional Fitness – Pilates is the tool I use to help my clients understand how their body is designed to move.  Everything in Pilates IS functional fitness!

Group Personal Training – Yes, we teach Pilates as a group personal training experience with duets, trios, quartets…

Core Training – Pilates is primarily thought of as a “core training” experience.  Of course it’s much more, but with every exercise we are working the core.

Personal Training – In my opinion, the very best way to start as a Pilates student is with one-on-one Pilates personal training.  Pilates teachers ARE in the Personal Training business.

Fitness Programs for Older Adults – What is “older” anyway?  Isn’t 60 the new 30?  I find that many “older” adults are embracing Pilates because it is a life-time fitness activity that is much gentler on their bodies, and provides great benefits without the additional stress or strain from activities they enjoyed in their youth.

Strength Training – Pilates IS a combination of strength and flexibility with every exercise.  Pilates is strength with length, a great combination for a sleek physique.

Certified & Educated Fitness Professionals – Well to be a Pilates Teacher requires a great education!  A well-qualified Pilates Teacher has put in the time to develop their professional skills, has completed a comprehensive Pilates Teacher-Training program, and has the opportunity to sit for a nationally recognized Pilates Teacher Certification Exam through the Pilates Method Alliance.

So by my count….out of the top 20 fitness trends for 2012 – at least NINE of them can be achieved through Pilates!

Who says Pilates isn’t still on trend?  Perhaps now Pilates has moved beyond “trendy” and into the mainstream consciousness of intelligent people looking for an efficient and effective way to improve their fitness and whole-body health.

Let’s bust this fitness “trend” list
and show the world how many benefits Pilates has to offer!

• What was your reason to start enjoying the benefits of Pilates?
• What has Pilates done for you?
• If you are a Pilates Teacher, How many of your clients use Pilates as their primary method of exercise for fitness & wellness?

Do you agree with the ACSM’s Top 20 Fitness Trends for 2012, or do you think Pilates should still be on this list?

Voice your opinion, and let’s keep Pilates relevant in the fitness industry as one of most participated activities for strength, flexibility, and a healthy mind, body, and Spirit.

The ever important pelvic floor muscles are key to executing Pilates exercises correctly. 

Becoming more aware of where your pelvic floor is, how to contract these important little muscles, and practicing using them during your Pilates workouts – in time will carry over into your daily life & sex life.

Whether your postpartum, post 50, or any age younger or older, Pilates can benefit YOU!  (And improving your sex life is a BONUS to enjoy better health!)

Read more in the Huffington Post article -  Pilates: Sex And Health Benefits For Midlife by Debra Ollivier.

Thanks to Todd Kuslikis for compiling these amazing, crazy, and insanely challenging Push-Ups videos.  I’ve seen some cool pushups, and have made good attempts at clapping hands, clapping feet, and clapping hands & feet…

But… Check Out These Push Ups!!!

Walking Jumps, Muy Thai, Triple Clap, 2 Fingers, 2 Fingers in a Handstand, Superman, Aztec  Pushups (OMG- I’m gonna get strong enough to do these wild Aztec Pushups!)  Flying Superman…are you kidding?  Planche…“ look Mom….no legs!”  90 Degree Push-Ups – Planche to Handstand combo, and more.

Follow this link to Todd’s blog at Extreme-Exercises.com to enjoy and be inspired by these 10 Insane You Tube Pushups!

Then…come back and drop me a comment to let me know which ones you’re planning to add to your weekly workouts.

Enjoy!

Have you ever sprained your ankle?  Did it turn into a nagging chronic injury?

I recently came across a synopsis of a study that was published in the June online edition of the AJSM (American Journal of Sports Medicine) that shows a correlation between ankle alignment and ankle sprains.    Ankle sprains are the most common sports-related injury, and many people develop chronic instability and repetitive ankle injuries.

Now they’re planning to do research to determine if targeted interventions can influence how people walk and run, and perhaps even treat or prevent ankle sprains.

From my own experience, I have to say that improving foot and ankle strength, flexibility, and mobility can definitely make a huge difference in helping to keep the feet and ankles injury-free.  I have seen many Pilates clients over the years who have completely changed their gait and improved the alignment of their ankles.  In high school was sidelined from my sport due to ankle pain.  It hurt to walk as a teenager, and I thought as an adult I’d probably be in a wheelchair!  But thanks to some great foot and ankle exercises that I have continued to do throughout my lifetime – I’m happy to say my feet and ankles are healthier than ever – and running my first 1/2 marathon in May is proof that my continuing efforts to take care of my feet and ankles are paying off.

As with any injury, there are muscle memory patterns established in our system.  We might limp around on a sore ankle for a couple of weeks, and that limping muscle pattern gets ingrained in our muscle memory.  We are reinforcing the limping pattern with every step we take.  At some point the ankle feels better and we start to walk more nomally, but the limping muscle pattern is still in our system – Unless we do enough re-strengthening, and re-balancing to remove that muscle imbalance from our body.  This is one of the reasons why it’s so much easier to injure something again and again, and chronic ankle problems can develop.  But limping on a sore ankle doesn’t just affect the feet! Whole-body posture and the alignment of everything from the feet up and is affected and changed by a foot or ankle injury.

The likelihood of repetitive injury doesn’t just apply to the ankles.  Any part of the body that suffers pain and injury has the potential to develop chronic instability and be plagued with repetitive injury.  I love Pilates because the work helps to identify your strengths, weaknesses, and muscle imbalances and then a good teacher can help create a Pilates program to re-balance the body for optimal wellness and whole-body health.

If you’re a runner or walker and are interested in being pro-active to take care of your ankles and feet, there are lots of wonderful things you can do to help maintain the strength and flexibility of your feet.  Two of my favorite foot fitness products are the Centerworks Super-Ankles Foot Fitness Board, and Yamuna Foot Savers.

The Foot Fitness Board is a superior way to strengthen the ankle for medial / lateral movement which is key for reducing the risk of an ankle sprain!  And there are other great exercises on this ankle board that can help train the foot and ankle for better motion for improved gait.  This is a great tool to use before and/or after a walk or run to keep your ankles strong and flexible so if you happen to step off a curb funny, or land in a pothole, you won’t suffer the pain of an ankle sprain (or worse!)

The Yamuna Foot Savers are excellent for helping reduce the risk of Plantar Fasciitis – another very common foot problem for runners and walkers.  If you experience pain, or extreme tightness along the sole of your foot, the Yamuna Foot Savers help to release the unnecessary tension in the muscles and fascia on the bottom of the feet.  My Foot Savers travel with me everywhere, and are also lovely end of the day treat for gals who spend lots of time wearing high-heeled shoes!

In addition to these two easy to use foot-care products, there are lots of simple foot stretching and strengthening exercises you can incorporate into your training program to help keep your feet and ankles healthy.  Most people don’t realize that even a short 3-5 minutes of focused foot fitness exercises can make a huge impact on helping you avoid foot pain and foot injuries. 

• If you are interested in cross-training with Pilates, there are many wonderful exercises to work/stretch the legs, feet, and ankles on the Reformer, Cadillac, and Chairs, and it can be helpful to have the expert eye of a well-trained Pilates Teacher help tweak your body alignment, and find the right muscles to get the most from your workouts.  Everything you learn about using your body correctly with Pilates should, in time, transfer back to walking, running, and every other activity you do.
• If you’re looking for some quick and easy exercises to do at home before or after a walk or run, grab a copy of Fantastic Feet!  Exercises to Strengthen the Ankles, Arches, and Toes.  This book is filled with lots of great foot-care exercises that you can easily do on your own.

Have you ever suffered an ankle sprain?  Did it turn into a chronic foot problem?  What tips do you have to help improve the strength, flexibility, and mobility of your ankles and feet?  Here’s a link to the article that started my thoughts for this post about improving the health of your feet and ankles: Foot positioning during walking and running may influence ankle sprains.

Our feet are the most used, least cared for part of the body.  I encourage you to take a little time before and/or after your workout, walk, or run to specifically treat your feet, ankles, and toes to some stretching and strengthening exercises.  Be proactive to help maintain great alignment, keep things moving properly, and ensure that you can avoid chronic ankle injuries and enjoy pain-free feet!

Your life depends on learning to listen to your body and NOT overdoing it in the heat!

Did you know that between 1979 – 2003 excessive heat exposure caused more deaths in the US than hurricanes, lightning, tornadoes, floods, and earthquakes combined!  Heat related injuries and deaths are preventable…  Stay safe and be smart when exercising in extreme temperatures.

Heat Stroke is a medical emergency that is fatal if not treated properly AND immediately.

Heat stroke is a form of hyperthemia – elevated body temperature.  Normally the body dissipates heat through evaporation of sweat, but in extreme heat, high humidity, or physical exertion outdoors in the sun, the body may not be able to keep effectively regulate temperature.  Extreme dehydration also reduces the ability of the body to sweat  to dissipate heat and this can also cause body temperature to rise.  Heat stoke can mimic the signs and symptoms of a heart attack, and it’s possible to progress from heat exhaustion into heat stroke.

Become familiar with the warning signs for heat exhaustion and heat stroke so you can stay safe, healthy, and avoid illness or death while you’re enjoying your summer exercising in the great outdoors.

Here is some great information about Extreme Heat, Heat Exhaustion, and Heat Stroke from the CDC (Centers for Disease Control and Prevention)

And here’s a great guide from the CDC for everything from heat stroke, to heat cramps, an sunburn.  “Extreme Heat: A Prevention Guide to Promote Your Personal Health and Safety.”

Enjoy whole-body health and participate in safe and  appropriate activities when exercising in extreme heat or other weather conditions.  Stay cool, stay healthy, and enjoy exercising indoors and out!  Just be careful when temperatures rise.  Listen to your body, exert less, or take your fitness program indoors (Pilates is always a great choice!)

Results show that people who use backwards locomotive movements on treadmills and elliptical machines have greater improvements in quadriceps and hamstring strength, as well as better aerobic capacity that a forward-locomotive group.  This improved quad and hamstring strength can be a great asset to people suffering from knee injuries, and a great aid in rehabilitation.

Most people don’t spend much time moving backwards!  It’s kind of scary when you can’t see where you’re going…

I find this research fascinating as I have been exercising backwards for years. I used to be the oddball on the track power-walking backwards.  It’s always taken my heart-rate higher, given me a kick-butt workout for my legs, and I can feel a definite difference in the way I used my legs vs. forward movement.  In fact once I turn around and head forward – there is always a noticeable burst of new speed because my legs feel stronger!

I don’t go backwards on a treadmill, to me this seems kind of scary…but on a smooth straightaway, or track where you can stay between the lines, it’s fairly easy to get a good rhythm going to walk backwards.  If you’re interested in playing with backwards walking – start with intervals of forward & backward locomotion to build up your endurance to go backwards longer.  Also, be very careful on your transition from facing backwards to going forwards, as there is a risk you could tork your knee as you pivot to change directions.

On an elliptical your body weight might shift from a forward tilt to more straight up & down as you begin pedaling backwards.  I reverse directions when I’m doing an elliptical workout when my feet start going asleep – and it usually get’s the blood flowing to my toes so I can switch directions and continue forward. (Not sure if anybody else has experienced this phenomenon – would love to hear from you!) It’s great to know that this backwards motion is also helping strengthen my knees and improve my aerobic conditioning.

One of the best things I think this study demonstrates is the value of variety!

In your workouts, exercise choices, and cross-training habits, variety with forward, backward, and sideways locomotion can help ensure good well-balanced muscle development for injury-free knees and condition your body to move safely in any direction with strength, power, and great control.

If you haven’t considered moving backwards as a part of your fitness program, perhaps this research study will encourage you to give it a try! 

Click here  to read more about the research presented at the American College of Sport’s Medicine’s  58th Annual Meeting: “Moving Backward Helps Injured Knees Move Ahead.”

One of my clients brought me a copy of an article written by Rachel Saslow for the Washington Post, that was recently re-published in the Wichita Eagle newspaper about Flip-flops.  I’m so happy to see more things being written about foot Heath, foot-care, and foot fitness!  We take our feet for granted until there’s a problem – and even then, we still have to get around – so foot pain and injuries are often ignored, which can lead to even bigger problems.

I have been sharing the hazards of flip-flops for years with my clients, in my foot-fitness clinics, and Fantastic Feet workshops.  My motto is, “train right with the right shoes-always!” I encourage people to throw their flip-flops away (and all other strapless shoes!) because all these poor shoe choices are doing is reinforcing incorrect muscle habits for your feet.  Barefoot is better than bad shoes!

If you have to wear flip-flops here are the three places they might be briefly appropriate:

1. In the shower at the gym
2. To get across hot pavement from a deck chair to the pool
3. To drive home from a pedicure

But… If you were wearing a sandal that was tied onto your foot and ankle instead of a flip-flop, it would be a much better choice.

The other thing I think a lot of people don’t realize is how much can be done to improve foot fitness, posture, and body alignment with simple foot care exercises. If you have flat feet, they will get worse wearing flip-flops.  If you had a good lifted arch, but flip-flops are your primary shoe choice, expect to see your arches drop in time with knee, hip, and back problems to follow…  You can change habits with better exercise choices, but all the exercises in the world won’t make much of a dent, if you don’t change your shoe choices too.

It makes me extremely sad to see aisles filled floor to ceiling with Flip-flops at the mall.   Is anybody else out there concerned about our children?  The ONLY thing I see on most kids feet is a dang flip-flop! Come on parents – take care of your kids and make them wear something better so they can grow up with good health!  There is no reason for the shoe companies and foot-care specialists to get richer treating completely avoidable problems – if your feet are strong, fit, flexible, AND you’re not wearing flip-flops!

Here’s a link to Flip-Flops Forever, the article that was recently published in the Wichita Eagle.  I hope that some of this info will make you think twice before slipping into a pair of flip-flops or strapless shoes.  Remember, “train right, with the right shoes, always!”  And if you happen to be looking for exercises to help undo the damage to your flip-flopped feet, check out my book Fantastic Feet! Exercises to Strengthen the Ankles, Arches, and Toes, and the other foot fitness products I think are great to help improve your health from the ground up.  You’ll find all these foot care resources in the Centerworks store.

We only have one pair of feet!  Treat them right for a lifetime of good health!  Flip-Flop wearers, beware!

Click here to read the full article.

CNBC reports that Pilates is the nation’s fastest-growing fitness activity.  An amazing 8.6 million participants!  A 450% increase since 2000.  WOW!

Even though the economy  has been a bit shaky, Pilates participation is holding strong.  What a great testament to the benefit of the work, and important value that’s being placed on maintaining whole-body health, regardless of what’s going on in the world around us.

Joseph Pilates said he was 50 years ahead of his time…  I know his spirit is looking down at all the great Pilates happening in the world with a giant smile – since the time has arrived and Pilates continues to grow and blossom, reaching more and more people with life-changing benefits for better mind-body health.

To read the full article from IDEA, click here.

This question about the difference between toning shoes vs. a regular pair of running or walking shoes always comes up when I teach my Fantastic Feet Workshop!

Everybody’s looking for the best option to get the most bang for their buck for a workout. But lots of bucks it takes to buy these fancy “toning” shoes! Is the cost for the claims of burning more calories, solving joint pain, working your hamstrings, butt and calves harder really worth it?

According to the ACE study – there is no statistically significant increases or evidence to support the advertising claims. A regular pair of tennis shoes can provide the same benefits as your MBT’s or other Shape-Up shoes, based on the ACE research study which measured fitness and wellness benefits.

Do I own a pair of Toning Shoes – YES. Do I wear them often – NO.

Why did I buy them? Because I had so many clients asking if they should buy a pair that I wanted to experience what it felt like to wear them so I could give a more educated opinion on what these shoes felt like during a workout and how they affected my gait and stride.

What’s my opinion?
Since so many people are running around in flip-flops and other strapless or backless shoes – in general, for most of the population – stride length has been compromised. If you watch people walk, the legs swing more to the front of the body than behind the body. (We’ve made this adaptation to keep our flip-flops from falling off our feet!) Because of this the hips, hamstrings, and glutes don’t get a chance to work like they should because the legs are never in extension (behind the body) far enough for these muscles to fire.

Our strength to propel the body forward when we walk and run comes from the back of the legs – hamstrings, glutes, ankle and foot. Without a long enough stride, hip, knee, and ankle mechanics are compromised. And if you take a look at most of the cardio equipment on the market (with the exception of a treadmill) the stride/swing for the legs is primarily to the front of the body which continues to enhance the imbalance that has been created by our poor shoe choices and shortened stride!

So accepting by the research that you’re not going to burn more calories, or work harder by wearing toning shoes what might be the value of wearing toning shoes for a workout? For me, the rocker-bottom helps free up the swing of the leg and makes it a bit easier to increase stride length to feel what I should be doing all day long (in any pair of shoes) to get the legs behind the body for better stride length.

I wear my MBT’s every once in a blue moon! The rest of the time I prefer to focus my attention on making my body do things right (rather than rely on my shoes to do the work.)

What Do YOU Think About Toning Shoes?

• Do you own a pair of toning shoes?
• Why did you buy them?
• How much do you wear them?
• What’s your overall opinion of toning shoes?

If you want to read the research, click here for the ACE Fitness article.