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Do Specialized Shoes Like MBT’s and Sketchers Shape Ups Really Help Tone your Legs and Give You a Better Workout? The American Council on Exercise, ACE Fitness research results are in on the benefits of “Toning Shoes” MBT’s, Sketchers Shape Ups and Reebok Easytone Shoes compared to a regular pair of running shoes.
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.
Tags: American Council on Exercise Research, Benefits of Toning Shoes, MBT's, Reebok Easytone Shoes, Sketchers Shape Ups, Toning Shoes
Posted in All Posts, Exercise and Fitness, Fitness, Foot Care Tips, Health, Links to Interesting Articles by Aliesa George on August 11th, 2010.
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Do you LOVE Yourself? Do you LOVE your body?
Are you doing healthy things on a regular basis to treat you with love, affection, and kindness?
I am well aware that I’ve got my own challenges with body image, and have spent my entire life struggling to overcome them. (Some days I’m completely happy with me, and other days I feel like I’ll never have the body of my dreams… which causes me to feel bad that I’m not a lean, wispy, 5’6″ and 110 pounds. But instead a mere 5’4″, compact & muscular, and a fluctuating 150-155–Funny, 20 years ago when I was only 118-125, I had the same poor attitude and thought I was fat!) And unfortunately, I know that I’m not alone. With the hype and peer pressure from the media, and magazines–too many of us always point a negative, critical eye to our own body and we end up focusing on our flaws instead of our features!
So let’s take a moment to celebrate how much we LOVE our features!
I love sharing this exercise, and hope that you’ll drop me a line and tell me about your experience.
Here’s What To Do:
- Find a photo of yourself that you LOVE!
- Blow it up to an 8×10 glossy and print a copy.
- Get out a sharpie or your favorite magic marker.
- Around your body, write as many positive words as you can think of that express who you are and the things you love about yourself.
- Strive to fill the page with words. (if it doesn’t happen when you first sit down to write–don’t worry… keep your pen handy and as things pop into your head, you can continue to add them.)
- Frame your photo & put it somewhere where you will see and reflect on it daily!
There is great power in positive words. The messages that we send and surround ourselves with (our mental self-chatter) really does affect our attitude and our health. Negative chatter = negative attitude, and positive chatter = positive attitude!
Tell yourself daily how much you love YOU, and use this exercise to keep all the great things you love about yourself front and center so you’ll confidently be sending yourself daily doses of positive energy to stay focused on your great features instead of your flaws!
Self-love is a key to wellness success!
Tags: Body Image, Positive Mental Attitude, Wellness
Posted in All Posts, Articles, Health, Mind-Body Health by Aliesa George on February 27th, 2010.
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I read an article the other day and it said, “Pilates isn’t a mind-body exercise in the meditative way that Yoga, Tai Chi, or Qi Gong are, but it does use your mind to influence and improve your body.”
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It seems evident to me that this author has probably never experienced a Pilates workout! And in my study of Pilates, Yoga, Tai Chi, Qi Gong, and meditation,
I believe that these great mind-body methods are more similar than one might think for improving whole-body health.
Here’s Why:
All have underlying principles & philosophies behind the exercises. And even meditation (sitting still) is an exercise!
Each Mind-Body method has a system of utilizing the breath, and specific breathing patterns to improve technique and maximize benefits from your practice.
All require, concentration, coordination, and improve whole-body health, balance, and body control.
It’s not just, let’s move the body, but let’s be aware, in-tune, and conscious of what we’re doing, how, we’re doing it, the initiation point, end point, and in-between points for every movement.
I think it’s wonderful that we have options for focused fitness and enhanced wellness for improved mind-body health. There is a method out there to help meet the needs of each of us as individuals. And if you want to develop and fine-tune your skills, cross-training and exploring different mind-body methods may give you an increased appreciation for your body, health, and the ancient wisdom that is at the root of each of these techniques.
Look for my series of upcoming posts on the benefits of each of these great mind-body methods.
- Pilates
- Yoga
- Tai-Chi
- Qi Gong / Chi Gung
- Martial Arts
- Meditation
And I’m curious to know… What’s your #1 favorite Mind-Body Wellness method? Answer the survey, and if you have a moment – tell me why it’s your choice in the comment section below.
Tags: Chi Kung, Meditation, Mind-Body Exercise, Mind-Body fitness, Pilates, Qi Gong, Tai Chi, yoga
Posted in All Posts, Exercise and Fitness, Fitness, Health, Meditation, Mind-Body Health, Pilates, Polls & Surveys, yoga by Aliesa George on February 24th, 2010.
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Well, here is the question of the day!
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There are so many different reasons that each of us is inspired to exercise. And your inspiration might change throughout the year. Finding the motivation factor to keep fit is one of the keys to success.
I believe that if you know what motivates you, you’ll be more apt to do whatever it takes to stick with your workouts. And if your reason isn’t important enough…well you might workout occasionally, but not enough to really reap the benefits you’d like to achieve.
So take a moment to answer this question on my poll for the day. And then on those rare and occasional moments when you’re feeling un-motivated, and un-inspired to “get your sweat on…” perhaps you can think back to your response to this survey and recommit to your self and your health to get your tennies on (or swim suit, or Pilates attire) and make the most of your workout!
If you’re one of those die-hard, “I never miss a workout” types – Congratulations, You are truly inspirational and it shows in your attitude, commitment, and physique.
I’d love to know the WHY behind your #1 reason too, but there’s not a fill-in the blank response on the poll form, so if you’re inspired to comment and share, please pop your thoughts into my comment form below.
Have a Fit & Fabulous Day!
Tags: Exercise Poll, Fitness Survey, Reasons to Exercise, workout
Posted in All Posts, Exercise and Fitness, Fitness, Health, Pilates, Polls & Surveys by Aliesa George on February 19th, 2010.
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I recently came across an abstract on PubMed.gov about the prevalence, distribution, and effect of pain among adolescents with Cerebral Palsy by Dorlap & Bartlett.
Out of their sample of 230 teenagers studied, 64% of the girls and 50% of the boys reported that they had experienced pain in the last 6 months. Foot, ankle, and knee pain seemed most prevalent, low back pain was also reported.
The Study Concludes:
“The high prevalence of pain and its effect on daily activities suggests a need for greater focus on health promotion.”
My Thoughts on Health Promotion and Pilates:
I would love to see some research done on Pilates to reduce pain and improve motor function for adolescents with Cerebral Palsy. All I can go by is the actual improvements that I’ve seen with my CP clients!
Over the past 15 years I’ve had the opportunity to work with three CP kids, (2 were short-term clients, one has been consistently participating in Pilates programs for more than 12 years) All three of these amazing kids showed dramatic improvements that they carried back into their daily life activities.
I have seen changes in gait, motor control, balance, flexibility, strength, body awareness, confidence, coordination, and the list goes on…
One of my CP clients has transformed from extreme pigeon-toed gait and tripping over her own two feet on a regular basis, to trying out for the basketball team in high school, taking ballet classes for a while (requires external rotation of the hip and the ability to move in a toe-out position) wearing high-heeled shoes for her school dances without fear of falling, and she even learned to roller-skate! If you can’t keep your feet both facing forward, roller-skating is not an option.
All these activities she was unable to even consider before Pilates, and the day I knew Pilates had made a dramatic difference was when her grandmother brought her in for a lesson and said to me, “I went to see my granddaughter’s perform in a play last weekend, and I had to go back and see the show twice! I missed her entrance… She used to walk with a funny gait and now she walks just like everybody else.”
The combination of strengthening and stretching that is at the core of Pilates equipment training makes it an optimal choice for helping improve balanced muscle development which leads to better body alignment, strength, and flexibility. The fact that on the Pilates Reformer you start flat on your back and work to stretch and strengthen the hips, knees, ankles, and feet actually targets the most prevalent reported pain that this study brought to light.
The muscles of child with Cerebral Palsy might be a bit more tightly contracted, and more resistant to increasing flexibility, but in my experience, just like anybody who has a tight muscle, it will require consistency with the right exercises and activities to begin achieving positive improvements.
It’s evident to me that regardless of your physical condition, the right exercises done consistently over time can only lead to one outcome – health improvement! In my experience…Pilates can be an excellent choice to reach this goal.
Tags: Adolescents Exercise and Cerebral Palsy, Cerebral Palsy, Cerebral Palsy and Exercise, CP, Health Promotion for Cerebral Palsy, Pain and Cerebral Palsy, Pilates and Cerebral Palsy, Pilates and CP, Teenagers with Cerebral Palsy
Posted in All Posts, Exercise and Fitness, Health, Pilates, Pilates Exercise by Aliesa George on February 15th, 2010.
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There is controversy over the use of braces to correct excessive curvature of the spine (scoliosis) in teenagers because research has failed to prove that they work. “Bracing is regarded as effective by some and as useless by others.” According to Stefano Negrini, MD the scientific director of the ISICO (Italian Scientific Spine Institute) in Milan.
The cause of most adolescent scoliosis is unknown. It affects 3-5 out of every 1,000 children, and is more common and more severe in girls.
Scoliosis can be:
- Idiopathic – Of unknown cause.
- Functional – From poor posture and body alignment habits.
- Structural – Caused by disease, or birth defects.
So why is bracing used if the experts aren’t positive it’s actually working?
Based on the severity some sort of treatment is required, because if left untreated damage to the spine, heart, and lungs can occur as an adult. Bracing is less evasive and still allows the option to strengthen the body through exercise and movement to balance and support the spine. The alternative option of surgery and spine fusion is a permanent and last-resort option to protect the health of internal organs and quality of life.
What else can you do to treat Scoliosis?
While studies so far show that none of these can prevent the progression of scoliosis, they may offer some relief of symptoms.
- Manipulation by a Chiropractor, Kinesiologist, or Osteopathic Doctor
- Electrical Stimulation
- Diet & Nutrition
- Exercise
The benefits of Pilates for clients with scoliosis
Over the years, I’ve had many clients with varying degrees of curvature of the spine participate in Pilates programs. And while there might not be documented research to the benefits of Pilates exercises for scoliosis…From my experience, I have seen amazing gains in strength, and mobility. The curves don’t go back to normal, but it is possible to learn how to strengthen the body and retrain some of the weaker muscles to better support the spine and achieve more optimal muscle balance. Plus increased body awareness of good and bad posture habits is vital to learn how to avoid falling into the poor alignment that the scoliosis curve would prefer. Spend more time using your own muscles to strive for good posture through Pilates and other fitness exercises, and you’re retraining the body for better health.
Looking at the Difference in Support Options
A brace is an external support for the spine. If the brace is doing the work, our muscles don’t have to work as hard (and in my opinion….may become weaker over time.) But if you don’t have the muscle awareness or strength to properly support the body all day long…bracing may be required to assist.
Spine fusion surgery creates permanent internal support for the spine. (While this might solve one problem, it has the potential to create others) And generally speaking fusion surgery is a last resort option.
Exercise strengthens the core and back muscles so your body can provide it’s own muscular support for the spine. Pilates exercises with the focus on core stabilization, and functional mobility of the spine in all directions – flexion, extension, side bending, and rotation, and should be considered as a primary care option to assist in improving health and supporting the spine.
The National Institute of Arthritis and Musculoskeletal and Skin Diseases continues to research and learn more about treatments for scoliosis to determine the best modalities for improved health. I hope in time, that more documented research into the benefits of Pilates for scoliosis will be conducted.
Tags: correcting scoliosis., Excessive curvature of the spine, Pilates, Pilates Exercises, Scoliosis, Spine Fusion
Posted in All Posts, Back Pain, Health, Pilates by Aliesa George on February 3rd, 2010.
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It’s amazing what technology is able to do and humans are able to create to help improve the lives of others! The iWalk prosthetics company has created the worlds’ first actively powered foot and ankle! Their PowerFoot One is designed to give amputees an ease of movement that is natural. This prosthetic limb makes approximately 500 adjustments every second! It’s computer processors have a library of known human foot movement patterns to help anticipate what the foot and ankle need to do. Incredible!!! It’s great to know that the opportunity to restore a more normal quality of life with this technological advancement might be possible after the loss of a limb. Our feet are so important. I hope that in time, these prosthetic devices will become affordable for the people who really need them.
Click Here to read more about the iWalk PowerFoot One.
Tags: amputees, ankle, Feet, foot, iWalk prosthetics company, PowerFoot One, prosthetic foot, prosthetic limb, prosthetics
Posted in All Posts, Foot Care Tips, Health, Links to Interesting Articles by Aliesa George on January 28th, 2010.
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Can you think of all the times in your life that you’ve said, “Oh, I really want to try that!” or “I hope someday that I get to do __________.” But then life get’s busy, you’re schedule is home-to-work, work-to-home, and all of the things you want to see, or do, seem to get pushed to the far depths of your brain and seem to be forgotten.
What’s on Your Bucket List?
I’m going to encourage you to stop what you’re doing right now, and get out a piece of paper, open a word document on your computer, or click open the notepad on your phone and start jotting down anything and everything that comes to your brain that sounds fun, exciting, and needs to be on your bucket list for dreams and goals that you’d like to make happen before you actually “kick the bucket!”
Here are some things that your bucket list might include: 
- Health and fitness goals
- Places to go
- Things to see
- People to meet
- Stuff you want – house, car, jewelry, new bike…
- Wild Adventure – skydiving, bungee jumping, African safari, heli-skiing, climbing Mt. Everest…
- Talents to develop – art, dance, fly tying, knitting, singing….
It really doesn’t matter how far-fetched or crazy the things you write down are – just do it!
Not too long ago I found a list that I’d made more than 10 years ago. When I started looking at the things on my list – I realized that many of them had been achieved! And some of them were way out there and at the time I didn’t really believe I could ever make them happen. (But I wrote them down anyway!) And several of the big ones for me actually happened all in the same week!
Here’s the point…writing things down on your bucket list is the first step in making them become a reality! Set your intention and then have fun making your dreams come true.
There might be some things you can start taking active steps to make happen today. Other things on your list, might manifest with the help of a friend, or will come to happen down the road – But it’s actually great to keep this list in front of you, or at least put your list in a safe spot where you can find it and pull it out every so often to see what you’ve accomplished so you can say – “Wow! I’m so happy that I’ve gotten to do _____________!”
Chances are once you start paying attention to the things you really want to enjoy and achieve – you’ll find your stress level will go down, and personal happiness level will increase. You can be confident that you’re not just in a home to work, work to home rut, but are taking daily action steps to really enjoy life!
Fill your Bucket with fun and crazy things to do, and then enjoy emptying it one fantastic experience at a time!
Tags: Be Happy, Bucket List, Dreams, Goal Setting, Goals, Reduce Stress
Posted in All Posts, Goal Setting, Health by Aliesa George on January 26th, 2010.
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There are so many things that contribute to the health of our bodies, communities, and countries. The mind, body, spirit connection is something that is accessible to us all if we’re open to the sharing information from the Universal source, and being aware of the effects our actions have on our personal lives and the lives of others.
This amazing YouTube video is the gift of an artist to express her innermost thoughts and feelings and connect deeply with the heart of her audience. Kseniya Simonova is a gifted messenger with an amazing talent. You can’t help but appreciate the creative genius that you will have the privilege to watch as she shares her gifts.
At what age do you think someone took notice of her abilities to draw in the sand, and helped her develop her talents? We all have hidden talents that are meant to be used, shared, and enjoyed to keep our spirits healthy. Do you know what your talents are? Are you enjoying time on a regular basis to develop your gifts?
Enjoy this video as a bit of inspiration and art appreciation!
Tags: Art, Kseniya Simonova, Sand Animation, Sand Art, Ukraine’s Got Talent
Posted in All Posts, Health, Videos by Aliesa George on January 25th, 2010.
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A good friend recommended the book Autobiography of a Yogi
, by Paramahansa Yogananda to me a while ago, and I’ve been slowly working my way through it! It is an excellent read for anyone interested in a life story filled with exceptional information about the spiritual journey of a man, and Yogi, and religious insights for health, wellness, and enlightenment.
I have personally gleaned many little gems of information that have added deeper dimensions of perspective and awareness to my life, and I’m only half-way through the book on my first read. Some books I don’t care to read more than once, this book I look forward to reading again, but with a pen and highlighter in hand next time through so I can mark the passages and insights that have relevance to my life that it would be great to quickly find for reference and review.
I have not done much yoga in my life yet, nor am I completely up to speed on the culture and religious values of the people of India, but this book is inspiring me to want to learn more and perhaps discover new insights for my life’s journey to higher states of enlightenment and a deeper connection to my spiritual self.
I can see some of the points of perspective that Joseph H. Pilates may have taken from his studies of Yoga and Eastern Philosophies that have been incorporated into the Pilates Method, system, and exercises. And although the spiritual aspect of Pilates is not discussed much, I do know for me, as my mind-body awareness and physical health has improved with the practice of Pilates, there has been a positive shift and uplift of my spirit too!
I am looking forward to finishing this book, AND then starting again from the beginning for a second read. Perhaps the Autobiography of a Yogi will even inspire me to delve into a bit more Yoga and perhaps add some Yoga training to my lifestyle for added growth of my spiritual and physical health and wellness… It will be interesting to see what evolves!
Many thanks to my friend Deborah for the recommendation, and I too highly recommend this book!
Tags: Autobiography of a Yogi, Eastern philosophy, Paramahansa Yogananda, Philosophy of Yoga, Pilates and Yoga, religious literature India, Science of Yoga, yoga, Yoga philosophy, Yogi
Posted in All Posts, Book Reviews, Health, Meditation, Pilates, yoga by Aliesa George on January 22nd, 2010.
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