studiobluepilates

Winner! Best of Pilates – Readers Choice – Portland Monthly

studioblue — Wed, 02 May 2012 22:04:24 +0000

Winner! Best Pilates – Readers Choice – Portland Monthly 2012

Congratulations to Studio Blue!

We won the readers choice award for Best Pilates Studio of 2012 in Portland Monthly Magazine!

A big thank you to everyone who voted for us, we couldn’t have done it without you! Read more…

Benefits of Pilates: Flexibility

studioblue — Sun, 29 Apr 2012 18:43:47 +0000

Benefits of Pilates: Flexibility

Many of us struggle with tight regions of the body that restrict our range of motion. But with basic Pilates stretches you can increase flexibility of the back, font and side body, as well as hamstrings and hips. Some of these exercises include:

The Spine Stretch

Great for: Back and Hamstrings

Saw

Great for: Side Body, Back and Hamstrings

Swan

Great for: Chest, Shoulders and Hips

Hip Stretch

Great for: Hips and Buttocks

If you have been limited by your range of motion, try a few of these stretches at home or stop in for class and experience the stretch with the help of an instructor.

Team Studio Blue!

studioblue — Sat, 28 Apr 2012 18:04:57 +0000

Team Studio Blue!

Are you a runner who would like to participate in fun and rewarding marathons around the Portland area? If so, contact the studio today to find out more about joining our Studio Blue Team!

Our next run will be the Color Run. Each team member will get a Studio Blue water bottle and a 30 minute stretch class before the run. Space is limited!

Click here for more details on the Color Run.

For more information on how to join the team, call or email us today!

Pilates Benefits – Body Awareness

studioblue — Sat, 31 Mar 2012 18:34:53 +0000

Pilates Benefits:

Body Awareness

The best and most important relationship is the one you have with yourself – so why not treat your body the best you can?

Pilates helps your physical and mental state connect in new ways, creating a deeper connection within yourself. Just as a tree’s strengths come from each limb and root, so does the strength of your own body. It is important to have a strong foundation and core, without it we are more prone to injury and sickness.

If you have an injury, or suffer from chronic pain, Pilates is a great way to relieve it. However, the first step is discovering body awareness, otherwise it will be impossible to begin the healing process. As you develop body awareness, you will begin to stand straighter, gain flexibility, and understand your body’s needs and limitations. Once you become aware of how your body moves, all other areas of your life will also be improved. You will be able to get the maximum benefit out of your cardio workouts, as well as have more energy to deal with your everyday tasks, whether it be standing, sitting, or chasing after your little ones.

As Joseph Pilates said himself, “it is the mind itself which shapes the body”, so connect with your body and discover the stronger you today!

Sore Muscles?

studioblue — Thu, 08 Mar 2012 06:58:26 +0000

Do you have sore muscles?

Try an epsom salt bath with a little lavender oil. The epsom salt, technically called magnesium sulfate, will help with a number of things according to epsomsaltcouncil.org.

Increased magnesium levels will help:

1. Sooth sore muscles.
2. Flush toxins
3. Improve circulation

The lavender oil with help calm and relax your mind and body.

Fred Meyers has some great epsom salt options for a great price!

In health,
Dan

Benefits of Pilates: Healthy Backs

studioblue — Fri, 02 Mar 2012 03:14:38 +0000

Pilates and Back Pain
By: Dan Walton

For decades Pilates has been helping reduce and eliminate back pain. How is this accomplished? Pilates focuses on restoring and maintaining the natural curves of the spine. Most exercises are done with neutral alignment to bring balance to a-symmetries in the body caused by a number of things we experience on a daily basis:

1. Sports. The repetitive motion of some sports, for example a skater always jumping off of one leg or a baseball pitcher always throwing with one arm, can cause an imbalance in our muscle groups.

2. Work. Sitting a desk and typing over a computer often creates a rounded spine and produces neck and back tension that can spread throughout your body.

3. Parenthood. When you become a new parent, your daily activities become more physically demanding than before. For example, carrying a child repetitively on one side or improperly extending your muscles.

Pilates will stretch tight muscles, strengthen weak muscles and work the deep postural muscles of the body. You will learn how to move with grace, creating ease of motion throughout, specifically the pelvis, shoulder girdle and spine.

In Pilates there is a heavy focus on breath. Each movement in a class is synced with breath. This helps to engage deeper muscles such as your pelvic floor and tranversus abdominus. Deep breathing also relaxes the nervous system and brings more oygen to your cells. People generally leave felling lighter and relaxed, commonly known as the “Pilates High’.

Check out Studio Blue in the Latest “Explore the Pearl”

studioblue — Tue, 17 Jan 2012 18:28:58 +0000

Check out Studio Blue in the Latest “Explore the Pearl”

Click here to read the article

What Class Level Am I?

studioblue — Mon, 05 Dec 2011 21:37:29 +0000

What Class Level Am I?

Ever wonder, what class level you are? Here are some tips to help you figure out what class is right for you and when you should advance…

When to advance from All-Level to Intermediate:

The intermediate student has a clear understanding of Pilates alignment and breathing. They understand what “connect to your core” means and know how to focus on engaging specific muscle groups. At the Intermediate class level you should be able to create opposition in your body, have a clear understanding of how to modify exercises and start adding “up levels” to each exercise to challenge your core strength, mobility and stability. Remember; being intermediate doesn’t mean you have to be the most flexible person in the world or even the strongest. You are working on becoming an intelligent mover, knowing the difference between good movement and bad.

Note: If you are interested in moving into an intermediate class, we ask that you have taken at least 10 Pilates classes before doing so.

When to advance from Intermediate to Advanced:

The advanced student has mastered the Pilates fundamentals, has a strong mind/body connection, and understands how to create opposition in the body. They can flow easily from one exercise to the next. The advanced class requires more strength, balance, coordination and flexibility and will work muscles to the point of fatigue.

Talk to an instructor today and find out if you are ready to advance!

Runners Lecture

studioblue — Sat, 03 Dec 2011 05:55:06 +0000

Are you a Runner? Here are some things to keep in mind:

Common Training Errors

There are two major reasons for training errors with runners.

Building mileage too rapidly, the “more the better” idea and this will lead to eventual breakdown and/or injury
Inconsistency – missing several workout in a row and then recognizing you are behind in training so you pour on the miles to catch up, or trying to jump into the previous level that you built up to following a lay off.

Pre-hab For Injury Prevention

Strength Training

3 exercises for most common injuries in runners:

1. “Shin splints” (toe and heel walks)

2. ITB Friction Syndrome – glut med weakness

3. Patellar tracking disorder (leg extensions)

Stretching

- The most benefit from stretching comes from stretching following activity

- Self Massage with Myofascial Roller (3-4 times/week)

- Ice! Ice! Ice! (your new best friend!) Ice any consistent aches and pains (15-20 min with a paper towel barrier) most effective following the aggravating activity – usually running. Wait 2-3 hours and ice again.

Proper Running Form

- Thumbs up

- Chest out

- Land on Midfoot

When Injury Strikes

Minor aches and pains are normal for all runners (even the elites) when pain and or soreness in a specific area persist for 2 – 3 days following icing and rolling then seek professional help. Taking 1 -2 days off now is better than a month off later. Make sure the therapist (physical therapy, chiropractor, MD) is experiences with runners and running related injuries.

Studly Spuds

studioblue — Sat, 26 Nov 2011 23:17:06 +0000

Studly Spuds

Packed with Vitamin A, calorie-burning sweet potatoes are having a moment.

Looking to get glowing skin, ease sore muscles and burn more fat? Don’t underestimate the nutrient-rich sweet potato, which hits local farmers markets in abundance this month.

Whoever said carbs were evil never tried the bright orange tuber (or, worse, still associates it with marshmallow-laden dishes at Thanksgiving). Think of sweet potatoes as nature’s exfoliant; they’re plentiful in vitamin A, the antioxidant responsible for producing new skin cells and shedding worn ones and defending the body against free radicals that may lead to wrinkles.

But the root vegetables’ benefits are more than skin deep: Sweet potatoes are full of potassium, which can help repair and replenish sore muscles after a workout. They’re also a powerful source of resistant starch, a unique fiber that “resists” digestion in the body and helps increase calorie burn. One study found that replacing just 5.4% of total carbohydrate intake with resistant starch created a 20-30% increase in fat burning after a meal.

Try this fast and filling dinner recipe for a new twist on this month’s superfood.

Sweet Potato and Chicken-Sausage Bake
Serves 2

Ingredients:

1 medium sweet potato, cut into 1-inch pieces
1 precooked, all-natural chicken sausage cut into 1-inch pieces
1 garlic clove, minced
2 tsp. olive oil
1 Tbsp. fresh oregano, chopped
1/3 c. cauliflower florets

Directions:

1. Preheat oven to 350° F. Lightly coat a small baking dish with canola or olive oil cooking spray.

2. Combine sweet potato and chicken sausage in a medium bowl. Toss with minced garlic, chopped oregano, and oil. Season with salt and freshly ground black pepper to taste.

3. Place potato mixture in the prepared dish and bake 30 minutes. Stir in cauliflower and bake 10 to 15 more minutes, or until the potatoes are tender.

Nationally recognized nutrition expert and author Keri Glassman (@KeriGlassman) is the founder and president of Nutritious Life, a nutrition practice based in New York City.

by | Keri Glassman, MS, RD

From: http://q.equinox.com/articles/2011/10/sweetpotato