Is there more Love?

I recently had the honor of spending the day with someone the second day after cancer surgery. He was in and out of sleep with plenty of discomfort.

Slowly walking the halls holding a pole connecting him to several tubes including a large one in his nose, he looked up and asked, "Why did I have to come here and do this again?"

We all know the short answer. But how does someone live a healthy lifestyle of moderation, working out doors, and loving what they do get to this place? Could he have taken better vitamins? Avoided well water? Used sunscreen?

The list goes on. He's found himself in an unfamiliar place of weakness, limitation, and pain knowing this is only the beginning.

What can we take from this? "Life is unpredictable." "Appreciate the moment." "Bla, bla, bla...."

I know you've heard that before. But did you know that we can actually grow in appreciation for the health we have and our already amazing benefits to new and higher levels?

Why don't we allow ourselves to go there? Its like hearing about an amazing destination, finding yourself standing at the gate staring at the first class ticket in your hand, then sliding it back down into your pocket.

Today don't just acknowledge a few good things and shake your head "yes." Let's stoke it up! Feel the goodness around you. Think of new things to appreciate and take time to milk those feelings until you're surprised to find yourself in a place of love you've never been before.

When people ask what its like to have seven kids, I often say love multiplies. It doesn't divide. As we actively think and feel appreciation, each moment will unfold better that the last.

My Father is on a rough road. But I know the love he has allowed to multiply through the years will lighten his burden. Love is all that really matters.

Lifestyle Disease

Lifestyle Disease by Online Pilates Instructor, Judy Farmer

Would you have ever thought of hiring a personal trainer twenty years ago? Back then, hiring someone to help you or your kids loose weight and exercise regularly would have been something reserved for professional athletes or the rich. And that mat in the back of your vehicle was something you had just bought from home depot.

According to economic trend predictor, Paul Zane Pilsner, income per family tripled in the 90s. Living large meant living larger for many people with obesity swelling populations like Michigan and Texas to epidemic portions; oops, I mean proportions. He now says the wellness industry is set for great expansion. I believe that along side social media, wellness will be the new dot com boom minus the fallout. 

Our culture had become driven by economics. As our health waned, our expendable income grew and we chose to expand our physical life in terms of cars, homes and a plethora of other stuff like gadgets, furniture and clothes. Our tendency generally went from work hard to play hard and we began to loose touch with our bodies.

Wouldn't it be wonderful to have our health and fun too? I believe we can!

Let's have a little compassion on our party culture. Most of our parents couldn’t show us any example of handling extra money because they never had it. How many of your Moms had fitness club membership or did pilates at home? We watched them work hard each day grateful for food on the table and a roof over it all. When the money started coming, our first reaction generally was, “Lets get more food and a bigger house.”

Over half the people in my pilates classes used to suffer greatly from this disease. They’ve worked hard or still do. They come to me weak and overweight, driving beautiful cars and living in comfortable homes. Sadly, as I mentioned in my article “Staying Healthy at Work”, many know they are getting weaker and live in pain rather that missing any work. They are accustomed to a large home with few people in it. They feel like they can’t do without it while some are loosing years of life through obesity and the resulting cardiovascular disease, diabetes mellitus, and much more.

Their doctors deserve a little compassion as well. Because these patients can’t/won’t change their lifestyles, the docs have no choice other than to proscribe medicines that only treat symptoms and may have negative side effects over time.

Economic downturn and ill health have been our wake-up call. A blessing in disguise. Again, my mantra “go within” comes in handy. Many of us DON’T KNOW HOW. We shy away from spiritual forms of exercise. 

That’s where being a pilates instructor comes in handy. I teach people to “go within” without them knowing it. I know that their breathing and focus take them into a trance-like state where they are able to receive affirmations like “ I am so grateful for my excellent body.” or “I am so proud of myself for taking care of my lovely and beautiful body.” 

As our western culture receives this wake up call, lets feel compassion and gratitude. We all have to admit we’ve somehow been victims of “lifestyle disease.”

Diastasis Recti During Pregnancy? No Worries!

A medical term that strikes terror in the hearts of many young women; this common occurrence is another reason why some decide not to enjoy the phenomenal experience of giving birth. 

I actually had some fun with it. While pregnant with number seven, Christina, I could literally get hold of her little foot. One reason is that the uterus wall gets thinner and more pliable after several pregnancies. That alone with the opening of the muscle in mid belly made it easy to touch her and play with her. 

Her siblings were able to enjoy her too.

Yes I still have the scourge. If I engage my abs I can easily feel the sort of, crack down the middle. Does it hurt? Am I self-conscious? Are there any physical ramifications whatsoever? I think you know my answer.

You know you can begin pilates exercise the same day your baby is born? That's right. Just stand or sit as tall as you can and engage your abs. Become aware of your body and breath completely as you stand tall and hold your precious baby.

One reason many are so concerned is that no one wants a big belly when they aren't pregnant. The topic that should draw real concern is insulin insensitivity. In Pilates for Weight Loss I explain the main reason for belly fat and the simple lifestyle changes that help my clients and myself keep that beautiful tapered waistline we all desire.

The medical community has to call it something, but don't let fear of this very common occurrence create confusion about the real belly fat culprit!

Did She Say "Free Pilates Exercises for Pregnancy?"

Sweating, breathing, squeezing your partner's hand; they finally tell you that it's time to push!

You have no choice but to dig in and wait for the next contraction. You feel that crazy powerful pressure coming on again, so you bear down and do as they tell you. It's unlike anything you've ever felt. It's awkward at first. You try again....

The clock ticks as everyone shouts at you like your running with a football. But you've had a bad back for months and you've spent most of your spare time resting. You've allowed your muscles to weaken in an attempt to avoid pain or injury. You're completely exhausted. You can't push anymore.

Pregnant with my first baby, I remember telling my OBGYN that I was sore after doing water aerobics. I was offended at first when he started laughing. He gently let me know that I don't need to be concerned about the normal aches that go along with a good workout. He let me know that it won't hurt the baby and that it would help make the birth easier!

As I had more children I saw that the more reasonably active I was during the first 36 weeks, the easier it was to get through the last four, and the quicker I recovered! My free local pilates sessions are uniquely designed to keep you strong and flexible and feeling great before and during your pregnancy.

When the baby comes and you are home-bound for a while, safe, online pilates for birth recovery classes are a convenient and affordable way to get your body back in the shortest time possible. And you can try it for two weeks free.

Why Pilates for Pregnancy?

• Safety. Pilates exercises are slow and controlled.
• Ease. You can start at any fitness level.
• Convenience. You can do them at home on the floor.
• Effectiveness. Women who do pilates are stronger and less prone to injury.
• Universalness. Physical therapists use many pilates exercises for their patients.

Real Women Have Babies

Remember before you had your second child? I'm not talking about those of you who can't get pregnant. You were concerned with things like your toenails and your clean counter tops. Now your thoughts go to "Will I sleep tonight?"and "Will I actually use that running stroller?"

I know you still care about details, but you've had to let go of some of them. The clutter around you and is something you my not have tolerated B.C. (before children). And that bathroom!

Well I'm here to congratulate you. As much as we try to fight the monkey on our back which says "look at your messy house! You need to get those weeds pulled! You haven't sent that card yet!" You, my dear, have likely become a more full, more accepting, and a more loving person.

When you delineate priorities and pull back; when you shelve, for a time, priorities number 3, 4, and for God's sake number 5, you put yourself on the level of the millionaire entrepreneur. Women who have to tackle the task of managing little ones and a home and a job of some sort, and learn to stay positive, are powerful beyond imagination.

Fine Points:

Every day we make choices concerning how we think and use our time. When we work on the very basic task of choosing thoughts that encourage ourselves, that cut us a break; when we choose to back off when we are getting irritated, to see the cuteness of our son when we gently take the paring knife out of his little hand, we move in a direction of amazing power.

What's so great about that? Moms of little ones have the gift of many opportunities to practice this power throughout the day. This is the reason motherhood is praised.

But We Have a Choice

The other side is that most of these opportunities happen when no one is looking. Our character test as moms, often feels like walking in unprepared for MCATs. The toilet overflows. Someone chooses to cry all the way home. Even something as significant as a difficult marriage.

But we do have one great advantage. We can begin again at any time! How? By doing something to help ourselves relax and feel good. Maybe we need to let things go and lye on the floor and let them play around us for a while. Maybe we can bite the bullet and let someone watch them so we can go for a walk, talk to God, or work out by ourselves. Whatever it takes to shift our mood back to feeling pretty good, liking ourselves, and thinking about things that keep us in that place.

Trust yourself. Prioritize staying positive. Believe me, you are creating a great future by feeling good now!

Pop Pilates

Cheerful, energetic, sexy, and fun to watch. Short, specialized exercise videos by Cassie are powerful, with great titles and pop music.

But how many of us get out our mat and work out with those? Few people actually click to work out. Why not? These are good trainers. It looks like fun. 

I can think of a few reasons.

We already know that there are men and boys who watch pilates workouts for the thrill, but what about people looking for a workout routine? What about those who would like to begin changing their bodies.

That’s the tough part. Here’s the scenario: You look through a bunch of thumbnails and titles. You see one that you think you might like. It might target a certain area of the body like everyone’s favorite, the “butt” or “bum” in Europe. Don’t you feel objectified already?

You click. Watch a commercial. Then your instructor comes on and tries to fit several super duper butt exercises into a 10-15 minute video. You watch their cute body and start to think, “My god, she looks good. I could never look that good. My butt is so flabby and fat compared to hers.”

So you just sit and watch.

What if you are really determined that day?

You do your best and feel pretty good afterward. But wait a minute, where do I go from here? What about the rest of my body?...Let's see....maybe I can find one for flat abs. Oh, ok. “Lose the Muffin Top.”

You click and wait for the commercial. Then a different person comes on. “Wow! She sure is skinny. I wonder if those are real....Okay, let's go.”

This time you're not sure if it’s pilates or something else. You try and follow along and ten minutes later the video ends. You’ve just done crunches, pushups, and side planks. Your back feels achy and tight. What about the stretching and warm up in the beginning? What about the stretching and relaxation at the end? What about my neck, legs, and shoulders? 

Let’s find another one...

OK this looks like a pilates yoga combo. You watch the ad....Maybe I’ll get more stretching here. She looks nice. Very peaceful...OMG what is she doing? How do you get your foot over there?  ...A little advanced for me. 

On to another....

Whoa! the camera seems to really focus on her glutes and chest. Oh Brother. Now those can’t be real....Okay let's glance at the thumbnails on the right....hmmm...What the heck is that? They look like they are having fun....Is that the Loch Ness monster?...

That’s enough. I’m going back to Judy.

Postpartum Pilates - What Just Happened to My Body?

You're on facebook at 3:36 am wondering why nobody's on chat. You haven't had an intelligent conversation in months. You don't know why nothing feels happy. You wonder, "Will I ever ever enjoy sex again?"

No, you're not hospitalized in a psych unit.

Having a baby is without competition, the most out-of-control time in a woman's life. Yes, you may have learned some tricks that you've  kept in your hip pocket from the last one. There are always more books to read and online stuff to look at that is helpful.  But the reality is: We lose control of our body and often parts of our mind during this time.

This is not to say there is no joy. Humans can experience great love and joy no matter what their physical condition. This lack of control of our body is actually a fascinating ride as we touch with our hands the person who came from inside us, as we lie in bed right after the birth feeling like a rock star, and as we feel our milk come in. OMG.

What I'm saying here is that no matter how well you've prepared, there is a certain amount of letting go and trusting the process that you have to do when giving birth.

This can be downright terrifying if you've been one of those high achievers. You know, the organizer that has everything done and the event prepared down to snacks for the clean up crew. Or the one who manages ten people at work, goes to the gym five nights a week, and remembers to ecard everyone on their birthday.

I was one of those. I practically ran my college. I did not get all A's. I think they had to give me the Outstanding Senior plaque because the list of things I was in charge of, was twice as long as anyone in the class.

Yup, I just loved organizing things; the bigger the better. But having that itty-bitty baby was more challenging than any of the other stuff. I didn't fit into any clothes. I felt fat. And looking down at those giant boobs...Was that really me?

After about three babies I finally learned that I had to allow my body to go through its changes and let nature take the time it needed. I learned that my real job was to make myself feel as good as possible, so that I could give love, not just care, to my family.

After a C-setion with baby number seven, nothing I did could flatten my pooch. I think it was the control freak in me that found pilates back when the only one doing it was Mari Winsor. I said to myself, "This is it! Finally a way to flatten my belly. If I can just do some every day, I will fit into my clothes again!"

In my interactive video pilates workouts, it's all about control. I guess after going through so many pregnancies, I can't get enough of that fantastic feeling of a toned, fit pilates body. Call it an addiction if you like. I jokingly tell my students, "Pilates is great for codependants. It's all about control!"

But it's no joke when you don't know if you'll ever have your body back. When you know your partner loves you but you can tell he'd like it back too. My Pre and Postnatal Pilates series covers everything. Even pilates tips for a few days after the birth.

What was the challenging part of your recovery? Leave your comments. I really do read them and respond.

Sugar is not the Only Killer - with Your Online Pilates Coach

Did you ever wear a ring and notice that it left a grey mark on your finger? Do you have bad breath especially in the morning? Get heartburn easily?

If you’re like most people in the U.S., your body has become a too acidic. Your cells have a pH level which is below the best balance for optimal function. So why is that a problem? Too much acid will:

• decrease the body's ability to absorb minerals and other nutrients
• make it more susceptible to fatigue and illness
• decrease its ability to repair damaged cells
• decrease its ability to detoxify heavy metals
• decrease the energy production in the cells
• make tumor cells thrive

Before panicking, there are many things you can do today to lower your pH. Count this blog as a blessing! Your body can be “fixed” and maintained. You don’t have to memorize an entire food chart. Just understand what generally falls into each category. Science disagrees on some classifications but the extremes are clear.

If you are working out regularly or doing pilates exercises with me, you are producing more acid for your body to attempt to neutralize. Acidic bodies don't have as much energy. If your taking "power drinks" like Red Bull or Mountain Dew, or 5 Hour Energy, you probably see a pattern of crashing with exhaustion or a tendency to "sleep in."

You may want to pick up some pH test strips from the drug store if you are really concerned. The higher the pH number, the more alkaline your body is. And that’s a good thing.

It is important to note that some foods may seem acidic, but in the body, they are alkaline forming. Take a fruit like a lemon. It is certainly acid. But when the body digests it, it has the effect of raising your PH or "alkalizing." Now you know there is a difference between alkaline forming foods and just plain alkaline foods.

Also, the alkalinity or acidity of food can change depending if it is eaten raw or cooked. Most veggies help the body to alkalize if eaten raw, and some veggies are considered less acidic if eaten with their skins, like potatoes.

Our pH level is all about what we’ve been putting into our bodies over time. The All American diet is extremely acidic. If you are implementing my messages in the articles thus far, your pH balance is certainly improving! Keeping your blood sugar level stabile means not taking in lots of high GI foods.

Here are some easy ways to further alkalize your system:

• Start out by really pushing alkaline producing foods and drinks, while eliminating the acid producers.

To get your pH numbers up, be deliberate about choosing alkalizing foods. Buy and drink alkalizing water. Remove artificial sweeteners from your home if possible. Use stevia, if anything. Take a few weeks without alcohol if you drink regularly. Lower your coffee intake. Eat proteins like whey (not isolate), yogurt, and raw almonds. Keep fresh veggies cleaned, sliced, and out in the open and munch on them throughout the day. Refer to the complete chart I’ve included below.

The general direction for choosing alkalizing foods is to increase most fruits, colorful vegetables, peas, beans, lentils, spices, herbal seasonings (not salt), seeds and nuts. This goes along with our new way of eating! Remember not to add any high GI fruit (these keep our body in a fat storing mode).

• Add back acid producers carefully.

You can still eat beef or drink coffee, for example. We just need to set limits here. Get ready for my next blog, “The New Shop.” It will give you habit upgrades that will help you and yours for the long term!

We all need good fat and protein. Most of these are acid producing foods. Try eating more of the medium acid producers. For example, chicken (without the skin) is much less acid producing than beef. Add the fantastic habit of keeping crunchy delicious fresh veggies available, and that alone will go a long way toward maintaining a nice pH level.

•  Add minerals.

 If you have been acidic for a while, your cells are likely depleted of many important minerals and trace minerals. You can drink mineral water and keep eating veggies, and take chelated absorbable minerals like calcium, magnesium, and even trace minerals like chromium and copper. A combination mineral supplement which has been made more absorbable through chelation is best.

• The easy one: Drink more water.

You can buy alkalizing water, but just staying well hydrated throughout the day helps balance the pH of your cells. Clean and flush bad metals from the body. Help your cells to absorb the good minerals you will be taking.

If you are not in the habit of staying hydrated, try keeping clean water at room temperature reachable throughout the day. Don’t give yourself a quota of water consumption. Judge whether you are well hydrated by how often you need to use the bathroom. I know it can be an annoyance but we need to get up and stretch and move while working! Getting up for a quick bathroom break allows us to do that.

I’m not going to tell you how often you should be going but it should interrupt other things during the day. If you don’t remember the last time you went, your not doing so well.

Here is the best list I have found to help you understand which foods work best. Please remember, high glycemic foods are not good options. Notice that they are mostly located in the high acid producing category anyway.

Let’s look at some foods ranging from alkalizing to high acid producing.

Extremely Alkaline or alkaline forming:
Lemons, watermelon, Cantaloupe, cayenne, celery, dates, figs, kelp, limes, mango, melons, papaya, parsley, seaweeds, seedless grapes (sweet), watercress.

Asparagus, fruit juices, kiwifruit, passion fruit, pears (sweet), pineapple, raisins, umeboshi plums, and vegetable juices.

Moderately Alkaline:
Apples (sweet or sour), alfalfa sprouts, apricots, avocados, bananas (ripe), currants, dates, figs (fresh), garlic, grapefruit, grapes (less sweet or sour), guavas, herbs (leafy green), lettuce (leafy green), nectarine, peaches (sweet), pears (less sweet), peas (fresh, sweet), pumpkin (sweet), sea salt (vegetable).

Beans (fresh, green), beets, bell peppers, broccoli, cabbage, carob, cauliflower, ginger (fresh), lettuce (pale green), oranges, peaches (less sweet), peas (less sweet), potatoes (with skin), pumpkin (less sweet), raspberries, strawberries, squash, sweet corn (fresh), turnip, vinegar (apple cider).

Slightly Alkaline:
Almonds, artichokes (jerusalem), brussel sprouts, cherries, coconut (fresh), cucumbers, eggplant, honey (raw), leeks, mushrooms, okra, olives (ripe), onions, pickles (homemade), radishes, sea salt, spices, tomatoes (sweet), vinegar (sweet brown rice).

Chestnuts (dry, roasted), egg yolks (soft cooked), essene bread, goat's milk and whey (raw), mayonnaise (homemade), olive oil, sesame seeds (whole), soy beans (dry), soy cheese, soy milk, sprouted grains, tofu, tomatoes (less sweet), and yeast (nutritional flakes).

Neutral:
Butter (fresh, unsalted), cream (fresh, raw), cow's milk and whey (raw), margine, oils (except olive), and yogurt (plain).

Moderately Acidic:
Bananas (green), barley (rye), blueberries, bran, butter, cereals (unrefined), cheeses, crackers (unrefined rye, rice and wheat), cranberries, dried beans (mung, adzuki, pinto, kidney, garbanzo), dry coconut, egg whites, eggs whole (cooked hard), fructose, goat's milk (homogenized), honey (pasteurized), ketchup, maple syrup (unprocessed), milk (homogenized).

Molasses (unsulfured and organic), most nuts, mustard, oats (rye, organic), olives (pickled), pasta (whole grain), pastry (whole grain and honey), plums, popcorn (with salt and/or butter), potatoes, prunes, rice (basmati and brown), seeds (pumpkin, sunflower), soy sauce, and wheat bread (sprouted organic).

Extremely Acidic: Artificial sweeteners, beef, beer, breads, brown sugar, carbonated soft drinks, cereals (refined), chocolate, cigarettes and tobacco, coffee, cream of wheat (unrefined), custard (with white sugar), deer, drugs, fish, flour (white, wheat), fruit juices with sugar, jams, jellies, lamb.

Liquor, maple syrup (processed), molasses (sulphured), pasta (white), pastries and cakes from white flour, pickles (commercial), pork, poultry, seafood, sugar (white), table salt (refined and iodized), tea (black), white bread, white vinegar (processed), whole wheat foods, wine, and yogurt (sweetened).

You now have enough basic understanding to help you to move in a better direction of balance throughout your body. I know it's a lot to take in. If it's a bit much, just focus on keeping those fresh veggies available, drinking more water, and choosing low acid protein.

Take home point: Not spiking your blood sugar or letting it dip is again confirmed as our most healthy lifestyle upgrade and gives the most bang for the buck!

You can comment here or more directly from the contact us page on my fitness membership. Pass this on to a loved one or friend who may benefit!

What is Virtual Fitness?

Remember when you heard about the iPhone? People were saying that they could read email on their phone. You heard them talking about surfing the internet through their phone.

What did your mind do with that?

When the human brain receives information it attempts to categorize according to the existing data. We try to make sense of new things given what we know. We are living in a time in history when new ideas and inventions come so fast that many of us believe we can never catch up.

The fact is, we can't. The good news is that when we make our best attempt at keeping up with a few of our favorite topics we gain a tremendous amount in value and convenience; things that make our lives better or more fun!

Some of us may be familiar with the gaming systems that can "feel" your movements and cue the screen and audio to let you know how you are doing. Some have used Skype to attempt to train one on one. You've likely seen ads for the Weight Watcher online membership as well as many others like it.  Here they have specific food plans, and exercise videos you can download.

Advanced Virtual Fitness = More Personal Care

Technology is always advancing yet it comes down to a feeling of personal care. Nothing can replace that warm, mutual connection of affirmation and appreciation between a fitness trainer and her student. This is why trainers like myself love what we do so much! Nothing can replace the sounds, smells, and excitement of that group fitness class where you love the trainer and enjoy the others working out all around you.

Many sites attempt to offer this feeling with various coaches and trainers on video downloads. This virtual fitness is a great idea. The convenience and variety are wonderful. But they can never match the live connection between trainer and trainee. We've all heard stories of how someone was finally able to become consistent because of that coach who gave them the extra boost they needed to believe in themselves!

Convenience and the Personal Touch

What I've done is taken the convenience and affordability of online pilates workouts and found a way to stream them for maximum speed. I film and add to what has become over 100 video pilates classes for all ages. Social coupon specialist Michelle says, "It's like pilates Netflix."

Technically, that's exactly what it is.

As an online pilates coach, I wanted to make my membership as personal as my own pilates studio: first, you have direct access to me. You can email me and I will personally respond within 24 hours; second, I added a four level Weight Loss Program. Each level has video meditations, cardio pilates classes, motivation and diet articles.

As soon as you enroll with me as your online pilates coach, you'll receive regular email coaching with video encouragement right in the email! Here's the comfort zone: There is no selling, no commercials, no ads, no links to sell other people's stuff. Just personal care.

The payoff for me is that I get to train hundreds of people with online pilates and become connected with many of them while I support my family as a single mom. I believe that there will be many more like me who will give this level of personal care using all of the fantastic forms of fitness and upcoming technology there are!

The moral of the story: Do your best to keep up with new technology no matter what your age. Your life will get better and better, and you will "feel good now!"

How to be a Super Mom

“Haven’t you figured out where those come from?” 

“Are those all yours?” 

“You know you can do that just for fun.” 

I tried to laugh and say, “We baby proof our house but they’re still getting in.” or “I’m the coproducer of seven tax deductions.”

I’m talking about raising little ones here.

We were moving into a new neighborhood with four kids ages 18 months, 3, 4, and 5. As the boxes came off the truck I met a new neighbor, Tiko. He told me some people down the street had three kids under age 5. I shook my head and listened as he shared how he couldn’t believe people could have that many kids....

I often do that with people who bring up the subject. I enjoy hearing their thoughts and allowing them to learn about me later.

One of my favorite compliments was when someone thought my 8 year old daughter was my niece. Sadly, I knew the reason was because I was well dressed, really happy and detached, and just enjoying my precious girl.

My message today will come with resistance for some of you. You may see me as insensitive or even uncaring. Please bear with me. You are exactly the ones who need to hear it.

Why is it that so many of us have gone to some kind of therapy or group and found ourselves needing to share some of our mommy issues? Those of you who have done this after the child rearing years, have already passed along many of the same issues you needed help with. 

The reason I preface with such a serious statements is that because this is serious. Science confirms that every time we feel fear, anger, worry, or any of the negative emotions, the baby in our womb is less likely to thrive. Every time our kids see us lose it, they feel insecure. That’s bad. We do not want that.

“But kids are resilient,” you say.

That may be so, but why add more negatives for them to have to recover from or worse yet, get used to. Getting used to a negative patterns in Mom can do great damage to the children’s future potential for happiness.

The good news is that the solution is much easier than you think, but often the last thing that “good” moms do.

Let’s get specific

Sorry, I’m not going to give you a list of bullets like:

• Go on a weekly date with your spouse.
• Pray or meditate every morning before the kids wake up.
• Take a nap when the kids do.
• Do my video workouts three times a week.

The real solution is a lot more basic.

It lies in taking time to listen to our thoughts and knowing how you feel. To go to the feeling place. Ask yourself as if you are asking your friend, “How do you feel right now?”

That is where we begin. We must learn to identify our feelings. If you aren’t comfortable with that or you don’t know how, you’re like most people. If you don’t want to, you’re signing up for big problems.

If your pretty comfortable articulating or just knowing how you feel, practice it. Get a feelings journal started. But don’t stay there!

That next step is to train your thinking away from thoughts that don’t make you feel good. Take some action to distract yourself from thoughts that are critical, worried, angry, or whatever; try to think of positive aspects of that person or situation.

“But it's true!” you say.

“This did happen!"

"He did say that!"

"They are doing that!” 

Many of us are trained to constantly problem solve. This keeps us in a mode of looking for bad things to be concerned about. Praying for someone’s bad situation can become a preoccupation with the problem rather than believing for the solution. 

If a bad thing is true and we allow it to effect our day, who are we helping? Not sure, but I know who we are hurting. Our little ones experience their world through us and our reactions to it.

The solution comes now. New Moms, this is especially for you: Do whatever you can do to feel good all day long.

Oh I can hear the reactions of some of you. “How the heck am I supposed to do that?” “Are you crazy?” “This must be some New Age stuff.”

Let me know what you think. I’m willing to take some heat for the sake of the little ones.

Love and Pilates

"Is she going to write some juicy story about meeting her true love while making a pilates video in Miami? Is this about how much she just loves teaching pilates classes? Oh brother, that would really bore me."

I got involved in a Linkedin conversation. It began with a pilates teacher and her dilemma. She was having a hard time reconciling her passion for helping people with their bodies and her need to make money doing it.

As I read other's advice to her I considered my experience. What is it that I enjoy so much about this?

We all care about others to some degree. We want to see people feeling relaxed and comfortable. We like to see them smile and talk about funny stories or great events. The times when we don't are a direct reflection of our disconnect with ourselves.

We've all done it, "How is it hat she has that great car? Her father must have given it to her." or "What is he doing with that beautiful girl? She must not be very smart."

That ugliness just means we are off track. We are not opening our eyes to our innate value and worthiness. Appreciation and love, on the other hand, are powerful catalysts for multiplying the goodness around us. The beauty we appreciate is revealed. As we perceive others with tender kindness, a flood of positive energy comes.

When I am teaching a class with this love and appreciation flowing through me, its like magic. I am far from the best, most knowledgeable online pilates instructor. But when this perception of the beauty and greatness in every person is flowing, the electric current of pleasure, the eagerness to improve the body, the appreciation of the body, we all expand together toward the perfection that is already in us.

I think that's what love is. Appreciating the good and seeing it in people and things and letting those feelings flow through me. I can teach a class or make a pilates video without those feelings going through me but why would I want to?

The Tyranny of Cravings with Your Online Pilates Instructor

“I know. She’s going to tell me to eat low carb.”

Let me put it this way, If an alchoholic checks into rehab, does the treatment team say, “Lets tell the patient that he can only drink martinis?"

That is what our many diet experts have been saying by recommending fat free low calorie snacks and fruit to people who sincerely want to eat right but have become addicted to spiking their blood sugar. In our respect for these educated professionals, many of us have unwittingly increased our cravings and gained weight.

Reducing cravings is a matter of training our body to release more of the satiety and fat releasing hormones that are right there for you. You don’t have to take medications to reduce cravings. The reason that we crave is completely physiological.

The reasons you feel like eating when your body doesn’t need it are part of the thinking/feeling side of weight addressed in my Reflections for Weight Loss video series. Part three is coming soon.

The fact is that learning to stabilize our own blood sugar 24/7 is by far the most important thing we can do for our overall health. Yes, more important than eating "low fat." Our health care system is overwhelmed with people who have diseases resulting from too many high glycemic foods in their diet.

Some of the things I hear most often from my pilates students who struggle with weight are, “I eat a lot of fruit.” and “I don’t eat breakfast.” or “I eat a banana for breakfast.”

If you want to keep following the “I only eat when I feel like it” diet, you are not ready enough, not really eager and open enough to receive the new body and resulting health that are there waiting for you. One of my beginner mat pilates students just reported, "I've just been trying to follow your basic suggestions and people are saying I look like I've lost weight."

I eat protein every morning. Do I always feel hungry at that time? No. But I know that eating this way will make me feel alert and eat less for the rest of the day. Do I feel like having a mini meal at 4:00 pm? Not always. But I have learned to look forward to that time to sit for a few minutes and treat myself to some almonds and 85 dark chocolate or an apple and a slice of sharp cheddar, or even half a meat sandwich.

Scroll through the blogs for more practical help with and please share your experience with us.

Best Pilates for Your Back - with your Online Pilates Trainer

We all know the feeling.

But how did it get to this point? “I need to take better care of myself.”  “I’ve been neglecting my health.”  “I’ve put on too much weight.”

Most of us have tried to get into a better diet and exercise regimen. We hear the ongoing mental recording, “ I should be eating this, or I should be doing that.”

Though I am a pilates instructor, I am not here with a list of to-dos or “Here’s what I do.” (please...) If I didn’t do this for a living I’d be right there with you.

I want you to relax and do nothing. Yes, just go to a comfortable place, put your feet up and close your eyes. Now do it..... humor me..... 

First of all, ask yourself how you felt when I suggested that you relax. A little resistant? A lot resistant? Believe it or not this somewhat programmed reaction is part of how people come down with chronic back pain.

Some of us tell ourselves that it is better to do the thing that doesn’t feel good, like pushing into pain or loosing sleep to finish a project. This is our western upbringing. This is also the reason most of us are carrying so much weight.

Let’s go back to your job right now. Just sit there and listen to the air come into your lungs and go out five times....

Think about your body in its simplest form. You’ve got bones. Then there’s layers of muscle responding to everything you suggest. You’ve got systems inside you constantly fixing and adjusting to make you feel good without your doing anything.

You may not have felt very grateful for your body lately, but lets just think about it. You do nothing. It constantly works to make you feel good. Let’s just try to feel appreciation for about half a minute. 

You eat. Your body adjusts and fixes to make you handle the food in the best way for you. You stay up late. Your wonderful body produces hormones to help you stay alert, even after what should have been your limit. You drink too much, your resourceful body gets busy removing toxins and readjusting so that you can go to work.

Don’t you feel some love now. Some appreciation and gratitude. Its a fantastic system that doesn’t complain or force us to follow any rules. We are free. We are in charge.

What’s my point? 

Where you are now was created through several years, if not decades of repeated thought. Nothing but a fundamental change in your thinking will cause behaviors to move in a better direction. Instead of buying the latest ab machine or starting a diet plan, go within and begin practicing that gratitude and appreciation for your body.

At first it will feel strange or unfamiliar but you’ll begin to enjoy that feeling and your behaviors will effortlessly move toward health. This could happen overnight, but most likely it will be a process. A process that won’t feel like work at all. 

Get used to feeling good.

Let me know how you do!

Mom's Heartache - With Your Online Weight Loss Coach

My Mom was very beautiful. She was a trained vocalist and pianist. She had perfect olive skin and shiny mouton hair, which even now only has a touch of silver. She had dark chocolate eyes, perfect features, and J. Lo curves.

She and my Father had many challenges raising nine children. Her worst unspoken heartache? Her weight.

My sisters and I watched painfully as Mom went from one weight loss program to another; weighing and measuring, drinking gallons of water, eating cabbage soup all day. The list goes on. That is likely why we all became fitness enthusiasts. Lets see; a weight-loss chain supervisor, a college basketball coach, two pilates instructors, one of them a wellness coach, all prioritizing fitness.

Being the oldest, I retained the most acute feeling of needing to care for Mom. At 71 she is still active in the church, caring for grandchildren, passing along all the latest funny and alarming emails, and 70 lbs overweight.

I’ve tried everything I can to coach her. She still goes from one diet plan to the next.

Why tell you about my mother? Her all-too-common story illustrates the fact that losing weight and keeping it off requires a fundamental change in the way our mind and body work; our psychology and our physiology.

This is the mantra of my blog. We need to train our brain to think differently and our body to reduce cravings. The terrific news is that I am proof that it works. It takes some effort, but without the effort we can never have those delicious feelings of worthiness, accomplishment, and joy in feeling healthy and beautiful!

There is no hidden formula. My winning philosophy is based on learning to:

• keep your blood sugar stable throughout the day
• consistently visualize your body the way that you want it to be

My four week video coaching program is designed to shift your thinking and wake up muscles you never knew you had. Beginning with week one, “Pilates for Weight Loss,” is only part of the  Great Pilates Now membership.

The blog is always free and provides practical advice for keeping weight off and maintaining maximum energy.

Let's begin feeling beautiful and healthy now!

Health Makes Money -with your Online Pilates Coach

Gone is the day of the fat cat business man puffing a stogie, wearing a the suit with a bushel basket inside. Many of today's successful are in better shape than their employees. Whether you have 400 or are home caring for loved ones, improved health builds earning potential.

So many of us stress out and put health aside when it come to work, but beware. This could be bringing less business, a lower level of output, service, or personal care to clients or students.

In James Ray's book "Harmonic Wealth" he explains how neglecting one area of your life brings the other areas down in some way. Education, Relationships, Health, Finances, and Spirituality are referred to as pillars which support your life as a whole.

Melisa Rachiele writes, "Confidence is important in personal finance. Fitness breeds confidence.... Between the short term cost of lost wages, and the long term cost of increased health care expenses, your health is your most important investment."

Sadly we talk ourselves into trade-offs from time to time. Enjoying a relationship while omitting prayer or meditation; Having a great time spending money and neglecting to keep our appointment with the treadmill. Most of us have done it. Or maybe you are considering regular fitness for the first time.

Those who have found a way to maintain these five pillars mentioned above have what most of us want. Lots of love, fun and the ability to give back. Let's beef up our mental clarity, stamina, longterm health, AND ability to earn money by looking at one of the most important things you can do: Stabilize your blood sugar 24/7.

• Begin the day with good protein.
• Eat 5 or 6 small meals including good fat, carbs, and protein.
• Learn the basic glycemic index chart (see earlier post).
• Keep good protein in your purse, car, or desk.
• Let most of your carbs be colorful and raw.
• Begin with some fat and protein when you eat out.
• Eat sweets in small portions only if you've had some healthy protein and fat first.

Did you know that when you live like this you don't need that diet club. You can toss that calorie counting book and know the feeling of being sated (the real word for feeling comfortably finished).

Let's educate ourselves: ALL the illnesses that are ravaging our heath care system are related in a some way to blood sugar. It is very simple to understand. Stable blood sugar with moderate exercise like regular pilates classes or whatever you like, will bring you to your perfect weight and blood levels before you know it.

Look out. These changes will result in improved relationships, spirituality, more money, and more feeling good.   Your thoughts are welcomed below.

Is This is Really My Body? - with Your Online Instructor

When we grow accustomed to a way of life, we begin to believe that it is our limit, that our current circumstances are as far as we will go in life experience. Even though we know there is a bigger world out there, we get in our car, drive to work, go through the day, and come home to our town and family, and begin believing that this is what our world is.

This often happens with people and their bodies. We've heard that our bodies are magnificent and excellent machines. We've seen dancers and gymnasts perform feats that leave our mouths hanging open. And of course there's all the hype around sexual pleasure that many of us feel is for someone else.

Then we get into exercising and health. We begin to feel stamina, mental clarity; we feel good. One of the best things about teaching mat pilates classes is that I get to facilitate this discovery. I get to see people smile as they feel their body do something they thought they could never do. I get to hear someone share about fitting into their clothing or crawling through the tunnels with their grandson at McDonalds.

These human joys are the result of becoming more aware of the body they have had all these years and beginning to move it well. The body level they had plateaued at for so long has become new. It may even feel odd. They may have to adjust to feeling so good!

One of my pilates students had been learning to stabilize her blood sugar and said, "I still love going out for coffee but I don't need it so I'm trying new drinks."

I often refer to the international exhibit "The Body." This excellent exhibit helps us to see our physical selves as they are. We discover ourselves under each layer of skin, connective tissue and muscle. For many, this awareness even brings unexpected, strong emotion.

Dr. Gil Hedley encourages us to discover and pay attention to our bodies, "not because it is a world you want to get lost in, or an end in itself, but because it is a way to more fully live and be."

Unity of mind and body is at the heart of our identity. Our bodies are not the "it" part of ourselves, separate from our thinking and emotions. We have plenty of science to prove the mind and body are continuously working as one. Many of us need to begin to really pull those two together. This unified approach is the basis of how we consider and care for ourselves and those around us.

Where do I start? Here are a few suggestions:

• Try to really appreciating and be grateful for all the parts of your body.
• Pay attention to your body's needs and respond to them as a loving parent to a child.
• Make the effort to stay in the moment with your body while exercising.
• Tell yourself how beautiful or handsome or perfect you are. Feel sexy, lover or not.
• Avoid discussions of illness or injury unless they focus on getting better.

Just thinking through those makes you feel pretty good, right? It only gets better.

Watch Stress Disappear! - with Your Personal Pilates and Wellnes Coach

You can decrease the stress level in your life.

Many people begin coming to my pilates classes because they want to release the stress in their life. I can tell they are stressed because it's difficult for them to enjoy themselves when they are working out. They have trouble staying in the moment with their bodies.

No matter what you are going through: whether your car ran out of gas, or you stepped on a piece of glass, or your husband hit you, or your daughter just informed you that she has a VD, you CAN manage and decrease the stress in your life.

Why do I use such graphic examples? Because many of us have a dirty little secret which says, "She can't be referring to me. My life has REAL stress."or "But she doesn't know how I feel."

I may not know exactly how you feel, but I have discovered the source of stress control. But first lets look at what stress can do to your body. The body reacts by:

• Producing too much adrenalin. This causes compromise to the liver, heart, and adrenals.
• Over producing cortisol. This causes weight gain and depression.
• Excess insulin.  Weight gain and food cravings result here.

The source of keeping these side effects from happening: your thoughts.

Everything that happens to us physiologically is the result of our choice of thought. Too simplistic an answer? Think about it. The next time you are feeling really alive and happy, pay attention to your thoughts. You will find that they are positive. You will find that you can't feel really good and have critical, negative thoughts floating through your mind no matter what the outer circumstances.

People often remark that I am a very positives person. Is my life easier than yours? I don't know. But I am willing to put such a priority on feeling good, that I work on refusing to let negative people or influences affect me, and I work on becoming aware of my own thoughts so that I can do what it takes to shift them to gratitude and love. We can focus on something we like, or something nice that happened to us instead of on the negative thing that wants our attention.

You can do this in a police car, in an ambulance, in a courtroom, or in your bed at night. Again I use these example to help those of you whom I addressed above.

Working on this every day is the key to true health. Fitness and diet will all come together as we start with feeling good now. Do you agree?

The "Bad" Drink We Love - with your Online Coach

Coffee has gotten some bad press over the years.  "It has toxins." "It's addicting." "It is artificial energy." "It's too acidic."

We've heard that before, but some of the healthiest people I know, including me,  enjoy it every day. Lets unpack this.

Yes, coffee is acidic and we must balance this by eating as much raw food as we can. Fruits and veggies, raw almonds, and of course avoiding processed, sugar based, over cooked (yuck) choices.

More than two eight oz cups a day can be too much. Moderation is key in everything. Used other than during pregnancy, organic, pesticide free, coffee has several health benefits. 

Flavonoids and nutrients are abundant in good smelling freshly ground beans. Maybe that's why some of us love the smell only.

Coffee is a whole food with bioflavonoids (which are actually powerful antioxidants) and other nutrients. It has been researched and found that populations who drink organic, freshly ground from the whole bean coffee have much lower incidents of Alzheimer's.

Research also shows that coffee creates something called BDNS. According to Dr. Ori Hoffmaster, this process actually activates stem cells to rebuild! (lots of research being done around this.) High quality coffee activates this in the brain. It's like recycling brain tissue. This process also benefits muscle in a similar way.

Rancid coffee, or coffee broken down into isolate form can result in the same problems that MSG causes - destroying brain cells - and the resulting neurological effect. Isolate coffee is found in instant, and canned sweetened coffee or anywhere you see fast food versions like "cappuccino" from a machine.

When we are really picky about our coffee and don't overuse it, we reap the benefits of a mood enhancement, brain improvement and oxidative stress management. When we use instant, canned sweetened coffee drinks or stale ground coffee we make our body work harder to heal the oxidative stress caused by taking toxins in.

Try high quality coffee without the cream and sugar. You may wonder why you were using it. It could be that you were trying to cover the taste of rancid beans, or coffee isolate.  Keep the beans in the freezer. Learn the great flavor of coffee at its best. As you refine your palate for this and other foods, enjoyment and health will improve.

Now you have something to say when you hear coffee getting a bad rap.

Train Your Brain

We've been addressing fitness with a twist here. Yes diet. Yes exercise.  But these are merely the actions we take to improve our physical body.

Let's go a little deeper and look at what some call our motivation: the reason we take these actions.

We all have beliefs about things, including exercise, our bodies, pilates classes, our time... the list goes on. Did you know that even if we are objectively correct about one of these beliefs, we can deliberately change them to make things go better?

For example, we may think, "I don't have time to eat healthy."

We can ask ourselves to replace that thought with "I enjoy eating healthy and delicious food at every snack or meal." or "I always have something healthy and satisfying available to eat whenever I feel hungry."or "I have boundless energy." or "I feel like a teenager."

When we repeat new beliefs to ourselves, our life takes the shape of them. Remember moving to a new town and feeling new? Well your experience over time caused your belief and feeling of being new (and maybe a little socially uncomfortable) to change to, "I fit right in here!"

We can even speed up this process by creating strong positive emotions like joy, hope, or satisfaction. What an absolutely fun and rewarding activity! It can be done anywhere, anytime like my classes!

At first it feels a little like work. You may not have the good feelings right away. As you repeat your new belief, let's say three times a day for a week, and see those small changes begin, you will start feeling better and believing more strongly until it feels like part of you; you begin to KNOW.

Yes, you can try this at home. Choose a new thought; a new belief that you really want for your body or health. You will feel good now.

How Can Einstein Time Affect Me?

I see so many Pilates students come and go. Many of them leave the classes because they don't get the results they want. They begin pilates classes wanting to lose weight, feel better, look great. The thinking goes something like this,  "I don't look good. I wish I looked like someone else."

Those are the kinds of people who purchase weight loss programs and gadgets continuously, and get limited results.

Let me tell you the secret answer to their problem. It has to do with the way they think about themselves. And it has to do with time.

Did you know that as you look in the mirror, as you look around - as you see the car you drive, the people that are your friends, all of those other results of your life thus far - they reflect who you were?

Einstein gave us a whole new way of looking at time. It's worth studying because it can really help you to reach your goals. Time is a concept from our mind.  Time is the way we think and process our day. Did you know that you can create time by merely clearing your mind?

In the same way, you can create a new body by imagining yourself with your perfect body. When I teach Pilates classes I always tell the women to think inside their bodies about how perfect and wonderful they are. I tell them to close their eyes and picture the body that they desire - that perfect beautiful body with maybe less weight, or more flexibility or a greater feeling of stamina.

I asked them to think of that as who they are right now, this moment. When we do this, we practice going beyond time outside of the moment and create who we are for the future. When we think of ourselves in this way, we become that now, in this moment. The form takes the shape of the thought and sooner or later, depending on our choice of thought, we become that body.

As we continue to think that way, our body will begin to come into that form which we already have created in our mind. On the other hand when we think about ourselves as fat, as weak, as unhealthy, our body will manifest those things in an ongoing basis.

That is why people who look down on themselves cannot lose weight and change their habits. The good news is you can begin to change your body now from wherever you're sitting right now.

Whether you're driving in a car or sitting in front of your computer, you begin to think about yourself as beautiful, lovely, perfect, and younger. You will become that in your own mind and then it will manifest in your body. So your work right now is fun and easy. Your work is to think about yourself as beautiful, healthy, lovely, as a person who cherishes their body.

As you choose those types of thoughts, you will notice that your behaviors will begin to change; for example how can a person who cherishes and loves their body eat four Twinkies in one sitting? That can't happen because they're thinking will not allow them to do that.

Let's talk about this idea more. how do you feel about this idea of creating your body?