Pilates - The Benefits

Have you been going to other exercise classes and want to try something different? Do you suffer from a bad back and need to find an answer? Read this article to find out about the 10 benefits of Pilates.

Benefits of Pilates 1: Pilates Creates a Strong Core
By careful training and precise control over the smaller muscles in the lower abdominal region and lower back region Pilates is able to improve your core stability. This can result in better control of the small spinal joints during movement of the spine and better control of the pelvis and hip regions. This can have many beneficial effects including improving pelvic stability, lower back pain reduction, better control of the bladder and stronger pelvic floor muscles.

Benefits of Pilates 2: Pilates improves relaxation
By slowing down movement to help improve core stability Pilates also has the effect of inducing a deeply relaxed state that can add to the euphoria attached to doing a well taught Pilates class. Classes are often small and no more than 5/6 people with a slow tempo and a relaxed atmosphere adding to the relaxation process during the class.

Benefits of Pilates 3: Improve your Posture with Pilates
It has been demonstrated and recommended for a long time by health care practitioners that Pilates benefits your overall feeling of well-being but also can help in most cases to improve your posture. Pilates is often recommended by our experts to help improve overall posture and reduce muscle imbalance. The type of Pilates that we recommend needs to be precise and guided by fully qualified practitioners who have valuable years of experience and understand or work very closely with therapists to understand the workings of the human body.

Benefits of Pilates 4: Improve your Athletic Performance with Pilates
At Perfect Balance Clinic our Physiotherapists and Rehab expert's use some Pilates based exercises to allow them to optimise athletic performance and help speed up post event recovery allowing for a speedy return to sport and athletic performance. We work with Gold Medal winning athletes as an intrinsic part of their athletic programme to help reduce injury occurrence, under the guidance of their coaches and therapists.

Benefits of Pilates 5; Improve your co-ordination in a Pilates class
When you are taught Pilates in a controlled environment you soon develop a heightened awareness of your body. Whether that be your neck, shoulders or legs, they are all used to improve your body awareness thus heightening the feedback on a neurological level to your brain and allowing for development of a better co-ordinated individual. Pilates movements should be slow and almost dance like allowing for a deeper level of interpretation by your brain and nervous system. The movements are often repeated allowing for a rehearsal of the positions, which results in better integration into normal daily movements.

Benefits of Pilates 6: Better alignment with Pilates
We often see people who are referred to Pilates after having spinal surgery. You have to wonder if some surgery could be avoided by proper spinal alignment and training of the spinal stabilising muscles. We often never get to find out. We do therefore recommend that people try at least a short course of Pilates based exercise to allow them to regain some control over their spinal musculature and develop better alignment of their spines. Classic examples of people who could do with Pilates are those with one shoulder higher than the other, or they've been told they have one leg longer than the other.

Benefits of Pilates 7: Vastly Improved Concentration with Pilates
Because Pilates is very slow, precise and controlled it is important that you concentrate lots during the sessions. This we are told improves peoples levels of concentration as they almost reach a meditative state allowing them to not only excel in Pilates but also excel in their activities of daily living.

Benefits of Pilates 8: Better Stamina Levels with Pilates
Due to the long duration of the classes and the intensity that people often work at during them, it is inevitable that stamina improves as a result of this type of training. By stressing the different energy systems in the body unlike other forms of exercise Pilates is responsible for better utilisation of oxygen in your tissues and results in a more optimal performance based on better stamina levels. Most people find their first classes difficult and ache for a few days afterwards. This is normally a 'good' ache or so we have been told, which results from the start of the adaptation process to this form of exercise.

Benefits of Pilates 9: Improved breathing with Pilates
Due largely to the type of breathing that Pilates induces, it has been reported that people gain better control of their breathing after doing Pilates sessions on a regular basis. The movements in Pilates are sequenced to allow for better control of breathing and integration with bodily movements allowing for better control and an improved awareness of their breathing state.

Benefits of Pilates 10; Pilates never stops developing
Since its early conception by Joseph Pilates in the early 20th century Pilates has evolved to encompass other forms of equipment and deliver a much more biomechanical and correct form of exercise. Pilates largely is focused on the above main principles and this has been taken on board with the newer more advanced varieties of Pilates. In its purest form Pilates was used for strengthening the mind and body, often this can be lost in classes as they are overcrowded and instructors are poorly qualified resulting in Pilates for the masses. Better results from Pilates can be gained from the smaller class sizes which encourage a more individualised approach and more intense work out. People do Pilates to get results.

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In Change, Exercise

The Lies Your Mind Tells You to Prevent Life Changes

The mind is a wonderful thing. It’s also a complete liar that constantly tries to convince us not to take actions we know are good for us, and stops many great changes in our lives.

Scumbag mind.

I’ve had to learn to watch these rationalizations and excuses very carefully, in order to make the changes I’ve made in my life: a healthier diet, regular exercise, meditation, minimalism, writing daily, getting out of debt, quitting smoking, and so on.

If I hadn’t learned these excuses, and how to counter them, I would never have stuck to these changes. In fact, I failed many times before 2005 (when I started changing my life), because these excuses had complete power over me.

Let’s expose the cowardly mind’s excuses and rationalizations once and for all.

First, the main principle: the mind wants comfort, and is afraid of discomfort and change. The mind is used to its comfort cocoon, and anytime we try to push beyond that comfort zone very far or for very long, the mind tries desperately to get back into the cocoon. At any cost, including our long-term health and happiness.

OK, with that in mind, let’s go into the excuses:

I can’t do it. It seems too hard, so we think we can’t stick to the change. We don’t believe in ourselves. This can be countered from the fact that many other people no more capable than us have done it. For example, Oprah ran a marathon a little before I started training for my first marathon, and so I told myself, “If Oprah can do it, so can I!” I was right.
He/she can do it, but that doesn’t apply to me. Just because someone else can do it, doesn’t mean we can, right? We look for reasons they can do it but we can’t — maybe he can be a minimalist because he has no kids, or is a freelancer rather than someone with a real job. Maybe she’s way, way fitter than I am, so she can run a marathon. Maybe she doesn’t have all the obligations I have, or has a supportive spouse, or doesn’t have a crippling health condition. OK, fine, it’s easy to find excuses: but look at all the other people who have worse obstacles than you who’ve done it. I have 6 kids and still managed to change a lot of things in my life. Stories abound of people with disabilities or illnesses who overcame their obstacles to achieve amazing things. Your obstacles can be overcome.
I need my ___. Fill in the blank: I need my coffee, my cheese, my soda, my TV shows, my car, my shoe collection … these are things we convince ourselves we can’t live without, so we can’t make a change like becoming vegan or eating healthier or unschooling our kids or simplifying our lives or going car-free. And I’ve made these excuses myself, but they all turned out to be lies. I didn’t need any of that. The only things you really need are basic food, water, clothing, shelter, and other people for social needs. Everything else is not a real need.
Life is meant to be enjoyed. Sure, I agree with this statement (as many of us would) but the problem is this is used to justify all kinds of crappy behavior. Might as well scarf down those Doritos and Twinkies, because hey, life is meant to be enjoyed, right? No. You can do without junk food and still enjoy life. You can exercise and enjoy it. You can give up pretty much anything and still enjoy life, if you learn to see almost any activity as enjoyable.
I need comfort. This might also be true, but we can push ourselves into more discomfort than we let ourselves believe. We can be a bit cold, instead of needing to be at the perfect comfortable temperature. We can do hard exercise, instead of needing to lay around on the couch. We can write that thing we’ve been procrastinating on — it might be hard, but we can push through that. When our minds seek comfort, don’t let them run — push a little bit outside the comfort zone, and begin to be OK with a bit of discomfort.
I don’t know how. This is also true, but you can learn. Start with a little at a time, and learn how to deal with this new change. Do some research online. Watch some videos. Ask people online how they dealt with it. This is easily overcome with a little effort and practice. In fact, if you do it now, and learn a little at a time, then you’ll be able to do away with this pesky excuse.
I can do it later. Sure, you can always do it later … but your later self will also feel the same way. Why should the later self be more disciplined than your current self? In fact, because you’re allowing yourself to slide now, you’re building a habit of procrastination and actually making is less likely that your future self will be more disciplined. Instead, do it now, unless there’s something more important that you need to do … don’t let yourself slide just because you don’t feel like it.
One time won’t hurt. This is so tempting, because it’s kind of true — one time won’t hurt. Assuming, that is, that it’s only one time. One bite of chocolate cake, one missed workout, one time procrastinating instead of writing. Unfortunately, it’s never actually just one time. One time means your brain now knows it can get away with this excuse, and the next “one time” leads to another, until you’re not actually sticking to something. Make a rule: never ever believe the “one time” excuse. I did this with smoking (“Not One Puff Ever”) and it worked. If you’re going to allow yourself a bite or two of chocolate cake, decide beforehand and build it into your plan (“I will allow myself a fist-sized serving of sweets once every weekend”) and stick to that plan, rather than deciding on the fly, when your resistance is weak.
I don’t feel like it. Well, true. You don’t feel like working hard. Who does? Letting the rule of “I’ll do it when feel like it” dictate your life means you’ll never write that book, never build that business, never create anything great, never have healthy habits. Create a plan that’s doable, and execute it. When the rationalizations like this come up, don’t believe them. Everyone is capable of doing a hard workout even when they’re not in the mood. Everyone can overcome their internal resistance.
I’m tired. Yep, me too. I still did my heavy squat workout today. There is truth to needing rest, and resting when you need it (listen to your body) but this is usually the mind trying to weasel out of something uncomfortable. There’s a difference between being exhausted and needing some rest, and being the little tired we all feel every afternoon. Push through the latter.
I deserve a reward/break. We all deserve that tasty treat, or a day off. I’m not saying you shouldn’t give yourself a reward or break. But if you make this rationalization your rule, you’ll always be on a break. You’ll always be giving yourself rewards, and never sticking to the original plan. Here’s what I do instead: I see sticking to my plan as the reward itself. Going on a run isn’t the thing I have to get through to get a reward — the run is the reward.
Wouldn’t it be nice to stop? This again is our mind wanting to run from discomfort, and of course it’s true — it would be nice to stop if you’re pushing into a discomfort zone for too long. The thing is, the implication is that it would be better to stop, because it would be nice … but that’s a lie. It would be easier to stop, but often it’s better to continue pushing. This excuse almost beat me when I tried to run my 50-mile ultramarathon last December, because honestly it would have been much nicer to stop and not finish the race, especially in the last 10 miles or so. I pushed through, and found out I was tougher than I thought.
The result you’re going for isn’t important. If you’re trying to run a marathon, this is phrased like, “It’s not that important that I finish this”. I’ve used this excuse for learning languages (it doesn’t matter if I learn this) or programming or any number of things I wanted to learn. I’ve used it for writing and exercise and eating healthy food. And while the result might not be that important, the truth is that the process is very important. If you stick with a process that will be better for you in the long run, then you will be better off. But if you let yourself go just because you are uncomfortable and at this moment care more for your comfort than the goal you set out for, you’ll have lots of problems. The goal isn’t important, but learning to stick to things when you’re uncomfortable is extremely important.
I’m afraid. Now, this is the most honest excuse there is — most of us don’t want to admit we’re afraid to pursue something difficult. But it’s also a weaselly way out of discomfort — just because you’re afraid doesn’t mean you can’t do something. You can. I’ve done tons of things I’m afraid of — mostly creating things that I was worried I’d fail at. And while the fear sometimes came true — I didn’t do too well sometimes — the act of pushing through the fear was incredibly important and I learned a lot each time.

I’ve used all of these excuses hundreds of times each, so don’t think I’ve overcome them all. And you can use them in the future too. There’s nothing wrong with giving in sometimes.

The key is to learn whether they’re true, and see your pattern. Here’s what I’ve done:

Notice the excuse. It has way more power if it works on you in the background.
Try to have an answer for the excuse beforehand — anticipate it.
If you give in, that’s OK, but recognize that you’re giving in to a lame excuse. Be aware of what you’re doing.
After giving in, see what the results are. Are you happier? Is your life better? Was it worth it giving in to discomfort?
Learn from those results. If you pushed through and are happy about it, remember that. If you gave in to excuses, and didn’t like the result, remember that.

If you consciously practice this process, you’ll get better at recognizing and not believing these lies. And then, bam, you’ve got your mind working for you instead of against you.

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In Change, Energy

7 Simple Ways to Stay Positive

“This too shall pass.”

Striving to stay positive, both in good times and bad, is a great way to improve your quality of life. All it takes is a few simple adjustments and bit of effort to become a happier person. Try following these seven methods on a daily basis:

1. Don’t Dwell on Negativity

Of course, staying positive 24 hours a day, seven days a week is a bit difficult. Letting things get to you is normal, and it’s actually healthy to cry or vent frustrations once in a while.

It’s when those negative moments dominate your life that your emotional balance is at risk. Take a healthy few minutes to feel sadness and accept what happened, but don’t give that sadness another second in your day.

2. Remember the Good Things

Think of that old phrase, “Every cloud has a silver lining.” When you’re feeling down, look at all the good things you have and make them outweigh the bad ones.

Maybe you struggle with low self-esteem or rising to a challenge. Create a list of your best traits, positive things people say about you or other times where you conquered a difficult task. Prove your negative thoughts wrong by showing yourself what you’re capable of.

If you have an unlucky day where nothing goes according to plan, remember which parts of your life are good, such as family or friends that love you or simply having a place to sleep. Gratefulness helps you appreciate life in bad times.

3. Eat Healthy and Stay Fit

What you put into your body directly affects how you feel on the outside. Chips, soda and ice cream make you happy for a few minutes, but they eventually leave you tired and cranky.

Fill yourself with good, wholesome foods like proteins, fruits and vegetables for long-term energy. Limit snacking and serve yourself the proper portions. Cutting back on caffeine also helps because consuming high amounts increases stress.

Exercise is equally important. Take a few days out of your week for at least a half hour of activity, and try to stick to a routine. Even going outside for a walk and enjoying the sunshine improves your mood.

4. Care for Your Mind

It’s also important to reserve time for rest and relaxation. Give yourself breaks in between periods of hard work and fill your free time with enjoyable activities.

Take your lunch breaks outside, spend time with friends, or plan a relaxing night for yourself. Just be careful not to overdo it and experience the negatives consequences of a fun night out. Drinking is relaxing at first, but too much can cause negative thoughts and reactions from others, which won’t do much to help you stay positive.

5. Be Kind to Others

Good feelings come from acts of kindness and selflessness. Making someone’s day a bit brighter not only puts a smile on his or her face but also yours, as well.

Remember to smile and treat each person with compassion and respect. Good deeds are contagious, and your positive attitude may spread among others.

6. Change Your Surroundings

You can do a few simple things to your environment to encourage positive thoughts, whether it’s at the office or at home.

When you’re at work, keep the blinds open and let in as much natural light as possible. If you don’t have windows, cover your walls with happy photos and uplifting words. Incorporate some of your favorite colors into your desk space, or ask your boss if you can bring in a plant.

Do the same thing at home. Let in natural light for an instant mood booster, hang up cheerful pictures or quotes, fill rooms with pleasant scents from flowers or candles, or design them with your preferred color scheme. Living in a pleasant environment is a great way to keep feeling positive.

7. Surround Yourself With Positive People

People change us in ways we don’t notice. They can directly affect our mood and make us who we are, which is why it’s best to surround ourselves with the ones who make us laugh, smile and become the kind of person we want to be.

Think of the top three people in your life who brighten your day. Those are the people you should spend most of your time with if you want to stay positive.

Take It One Day at a Time

Being positive isn’t an instant thing. It’s a steady endeavor that we follow every hour of every day. Don’t worry about what the future may bring; instead, focus on living in the moment and doing what you can to make each moment better.

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In Ego, Individuality

A 5 Minute Test That Will Reveal Your Innermost Thoughts

I read a great article over at Oliver Pemberton’s Blog He wrote an article about how to reveal your innermost thoughts in the space of 5 minutes.

I think this game highlights just how much we live in our subconscious minds and how the subconscious controls us without us ever realising it. However there are ways to reach the subconscious mind, which I’ll discuss over the coming weeks.

I thought this was really interesting and would be great to share here on the blog, so here goes with this interesting game:

The 5 Minute Game

I want you to imagine a desert, stretching out as far as your eyes can see. In this desert is a cube.

Your first task is to describe the cube. What does it look like? How large is it? What is it made of? Where exactly is it?

There are no right answers here, only your answers. Take a moment before you continue – the detail is important.

As you look at the desert and your cube, you notice there is also a ladder. Your second task (there are just five) is to describe the ladder. What is it made of? How big is it? Where is it, in relation to the cube?

Now imagine that in the scene there is a horse. (Yes, horse. I didn’t say this desert made sense). Your third task: describe the horse. Most importantly: where is the horse, and what is it doing? Where, if anywhere, is it going?

We’re nearly there now. In the scene before you are flowers. Your penultimate task: describe the flowers. How many are there? What do they look like? Where are they, in relation to the horse, cube, ladder and sand?

Final question. In the desert there is a storm. Describe the storm. What type of storm is it? Is it near, or far? What direction is it headed? Does it affect the horse, flowers, cube or ladder?

If you’ve been playing along, this is going to be fun. If you didn’t, I must warn you: the next part ruins your ability to play this game ever again. If you won’t want to ruin it forever, go back now. Trust me.

Ready? There’s no going back.

What the symbols represent

The Cube – Your Ego

The size is ostensibly your ego: a large cube means you’re pretty sure of yourself, a small cube less so.

The vertical placement of the cube is how grounded you are. Resting on the sand? You’re probably pretty down to earth. Floating in the sky? Your head is in the clouds.

The cube’s material conveys how open you are: transparent cubes belong to transparent people, opaque cubes are more protective of their minds. Glowing? You’re likely a positive person, who aims to raise the spirits of others. Made of granite? You’re likely protective and resilient.

The trick here is that when asked to describe a blank, abstract entity – a cube – your imagination will tend to project its own identity onto it. This trick is as old as time, but it’s about to get more interesting.

The Ladder – Your Friends

Are your friends leaning on the cube? Your friends depend on you, and are close. Is the ladder frail, or robust? Tall or short? Does it lead inside the cube? Or is it cast to one side, lying unloved on the sand? By now you should be able to draw your own conclusions.

The Horse – Your Dream Partner

The type of horse reveals a lot about what you yearn for in a partner. Some people see a steady brown workhorse, others a shining pegasus or unicorn. Make of these people what you will.

Is your horse nuzzling your cube affectionately, or taking a bite out of it? Is it far from your cube, or walking away? This can represent a current partner, or an aspirational one, but the results are often a mix of touching and hilarious.

The Flowers – Your Children

The number of flowers relates to how many you imagine having. Some people see just a single, withered daisy; others a resplendent garden covering the cube and desert beneath. (Guys: watch out for those).

The colour and vitality of the flowers can speak to their health and presumed prosperity. The placement – particularly in relation to the cube – can reveal interesting relations; I met one woman whose horse was eating their flowers.

The Storm – Threat

This speaks to the current state of the person, and how they perceive risk in their life. Some may see a distant storm, on the lip of the horizon, fading from sight. Others may view themselves in the midst of a thunderous apocalypse, hailstones the size of tennis balls pelting their fragile cube and horse. Chances are those people have some immediate trauma in their life.

Obviously this is just a little bit of fun and is not a true psychological tests, but it is interesting nonetheless.

How did you get on? leave a comment below and let us know.

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In Inner Peace, Meditation

Peace of Mind Tips and Advice

What Is Peace of Mind

Peace of mind is a state of mental and emotional calmness, with no worries, fears or stress. In this state, the mind is quiet, and you experience a sense of happiness and freedom.

Such peaceful moments are not so rare. You have experienced them in the past, at times when you were engaged in some kind of an absorbing or interesting activity. Here are a few examples:

Watching an entertaining movie or TV program.
Being in the company of someone you love.
Being absorbed in reading a book.
Lying on the sand at the beach.
On vacation, when you experience some sort of mental numbness, forgetting your work and day-to-day-life.
In deep asleep, when you are not aware of anything.

Such activities, and similar ones, take away the mind from its usual thoughts and worries, replacing them with an experience of inner peace.

The question is, how to bring more peace of mind into our life, and more importantly, how to experience it in times of difficulties and ordeals.

You might also ask, whether it is possible to turn it into a habit, and enjoy it always and under all circumstances. Actually, there are a few things you can do to enjoy more peace in your life.

Tips and Advice for Peace of Mind

Minimize the time you spend on reading newspapers or watching the news on TV. Since most of the news are negative news, and you cannot do anything about them, why should you think about them and feel stressed and anxious?
Stay away from negative conversations and from negative people. You don't want their thoughts and words to sink into your subconscious mind and affect your moods and state of mind.
Don't hold grudges. Learn to forget and forgive. Nurturing ill feelings and grievances hurts you and causes lack of sleep.
Don't be jealous of others. Jealousy means that you have low self-esteem, and therefore, consider yourself inferior to others. Jealousy and low self esteem, often, lead to lack of peace of mind.
Accept what cannot be changed. This saves a lot of time, energy and worries. Every day, we face numerous inconveniences, irritations and situations that are beyond our control. If we can change them, that's fine, but this is not always possible. We must learn to put up with such things and accept them cheerfully.
Don't dwell on the past. The past is not here anymore, so why think about it? Let bygones be gone. Forget the past and focus on the present moment. There is no need to evoke unpleasant memories and get immersed in them.
Learn to be more patient and tolerant with family, friends, co-workers, employees, and everyone else.
Don't take everything too personally. A certain degree of emotional and mental detachment is very helpful. On many occasions, it would be useful to inject a certain measure of detachment and non involvement. This would bring into your life more peace, harmony and common sense.
Learn to focus your mind. When you can focus your mind, you can more easily reject worries and anxieties, refuse to think negative thoughts, and reduce the constant chatter of your mind.
Meditation is not everyone's cup of tea, but if you have the time, and are willing to try it, even just a few minutes a day will make a difference in your life. You will become more peaceful, relaxed and happy.

Inner peace eventually, leads to external peace. By creating peace in your inner world, in your mind, you bring it into your external world, and into other people's lives.

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In Diet, Habits

Health Tips for Body, Mind and Heart

Boost your body, heart and mind with only 5 simple things.

Unhealthy lifestyle. It's a general contributor of our largest health problems: stroke, diabetes, heart disease, cancer. Nation's top physicians recommend to keep your heart, body and mind in optimally good health.

Here is good advice from top medical researchers.

Exercise daily

You are brushing your teeth every day; in the same way do exercise as a daily routine habit. Turn off the TV or computer, and do exercise for at least 30 minutes a day.

To work your heart, it's got to be aerobic exercise. You've got lots of ways: biking, walking, jogging, elliptical machine, rowing machine, swimming. But don't feel like you accept to be an athlete. Walking is best exercise. Get ten minutes here and there during the day. It all counts.

Start with something simple, like parking in the far end of the parking lot - so you get those added steps to the door. Get the stairs one or two flights instead of the elevator. If you use public transportation, get off one stop before and walk the rest. Get out at lunch to walk. Or walk with your friends added or your wife afterwards work. You'll get a benefit of stress reduction and relaxation.

Healthy diet

Quit taking junk and high-fat fast food. Your brain, heart and complete heart are harmed by foods high in saturated fats, salt, and cholesterol. There's no accepting around it. You've got to alter them with healthy foods: lots of fruits, vegetables, fish, nuts, olive oil - what we call the Mediterranean diet. Eat like an Italian, a Spaniard, a Greek! Enjoy!

Weight loss

Heavy body weight puts your health at high risk. When you take in high calories than you burn, you get fat - it's that simple. You've got to eat less. You've got to exercise more. You've got to advance yourself to make these affairs changes - but you've got to do it to help avoid serious health problems like heart disease, diabetes, or stroke.

Regular physical exams

Tell your doctor your family medical history. Learn your own risk factors, and the screening tests you need. Women may accept mammograms to awning for breast cancer and Pap tests for cervical cancer. Men may accept prostate cancer PSA tests. Accepted screening for colorectal cancer should begins at age 50, perhaps beforehand if colon cancer runs in your family. You may also need for regular diabetes, blood pressure, and cholesterol tests. Accomplish sure your immunizations are up to date. You may need flu and pneumonia shots, depending on your age.

Less stress

When the people says they're too busy to exercise, it tells me added things are crowding out what's important in life: They don't spare time with family and friends; don't exercise enough; don't eat right; don't sleep properly. All these things reduce stress in your life, and that is critical to your health and longevity.

To be healthy, we charge to set boundaries - and set limits on working hours. We should not be working so harder that we're not bothering the things that accumulate us healthy. This is important advice, too, for humans who take care elderly parents or young children. Make confirm you're getting proper exercise and sleep and that you're not trying to do too much.

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Pages

Pilates - The Benefits

The Lies Your Mind Tells You to Prevent Life Changes

7 Simple Ways to Stay Positive