Can a Pilates workout help me lose belly fat?
By Ava Adames, MS

Many people turn to Pilates as a way to tone their body, improve their core muscles and lose belly fat. However, many people that have taken a series of Pilates classes soon discover that although it’s successful at toning one’s overall body, it takes a great deal of effort to eliminate “belly” fat. Why is this so? It’s because Pilates is an anaerobic method of exercise which works at strengthening the body using muscular endurance. Muscle endurance is the rate at which your muscles work against a series of repeated actions.  More often, exercise methods that incorporate aerobic work, which are movements utilizing oxygen driven rates of pace (think running, bicycling and swimming) systematically help one’s body burn fat much more readily.  Aerobic conditioning contributes to overall fat loss including the loss of belly fat.  So the question still remains…will a Pilates workout help me lose belly fat? The answer is indirectly yes but primarily no. Let me explain by discussing what body composition is.

Pilates can change your body composition

Body composition describes the percentages of fat, bone, and muscle in your body. Pilates can change your body composition, because muscular tissue takes up less space in our body than fat tissue. Our body composition, as well as our weight, determines leanness.  A body can look aesthetically thinner by using the method Pilates but it may end up weighing the same or even a bit more when measured on a scale. Pilates done the right way will give you the appearance of looking like you have lost weight that which can include some degree of belly fat. How is this so? It’s because Pilates targets the increase of lean muscle. Lean muscle is the amount your body weighs absent of the percentage of body fat that your body has. Whenever muscles grow and become strong it results in a muscle increase and a fat decrease. However muscles weight more than fat so the scale may not go down but your clothes may fit better which may mean that inches were loss. This inch loss happens in certain areas of the body such as the hips, the arms and yes the abdominals or more so the waist. So in a roundabout way yes…a Pilates workout can indirectly help you lose belly fat!

How long does it take for a Pilates body composition change?

For measured results practice the Pilates promise! What is the Pilates promise? The Pilates promise is a timed barometer or rate of success that is gauged within a consistent Pilates practice. When Joseph Pilates created his method he knew how his system would benefit the body and also how it could atheistically affect the way a body appears. In fact he assured anyone that practiced his method that it had transforming capabilities.  Joseph Pilates stated that " In ten sessions you'll feel a difference, in twenty you'll see a difference and in thirty you'll have a whole new body" Joseph Pilates 1880-1967. However, when Joseph Pilates made the aforementioned statement it was during a period when people were more active and had less access to processed junk foods. In these modern times we need to acknowledge that more people are generally overweight and are much more sedentary.   Modern individuals are also looking to improve their appearance quickly within a short duration of time. So, for expedited results I would suggest a cardio based progressive Pilate’s routine where one does intervals of 1-3 minutes of target heart raising movements like jumping jacks and jogging in place within a classical Pilates repertoire that lasts for at least 45 minutes.  These short bursts of aerobic or cardiovascular exercises will generate greater fat burning potential. One should also consider their nutritional intake and only consume non-processed foods (whole foods) that fuel the body appropriately that which will increase the rate of your results. Foods that have the proper nutritional values are fruits and vegetables, lean meats, healthy fats and plenty of fresh water.

The Legs Have It....
by Kelly Miller

Viparita Karani (Legs up the Wall Pose)

After a long day, no pose is better at calming the mind and relieving tired legs and feet than Viparita Karani (vip-par-ee-tah car-AHN-ee), or Legs up the Wall.

This wonderfully restorative pose gently stretches the back of your legs, the front of your torso, and the back of your neck. It can also help relieve mild backache. Begin by sitting sideways next to a wall – close enough so that your right hip is touching the wall.
 
Swing your legs up so that your heels are on the wall as your bring your shoulders and head lightly down onto the floor. Bend the knees slightly so that you are not locking out the kneecaps. If you have any low back or neck pain, place thickly folded blankets or round yoga bolsters under the low back and under the neck.

Then just breathe, surrender, and melt. You can stay in this pose anywhere from 5 to 30 minutes.

You can also experiment with different variations, like sliding your legs apart into the letter “V” or bending your knees and bringing the soles of your feet together, like in Baddha Konasana. When you are ready to come out of Legs up the Wall, bend your knees and lower your heels as you roll onto your right side. Take a few moments and observe the effect of the pose on your body, your mind, and your heart.

Namaste.

Enjoy the Breath. Breathe in the Moment
by Jamila K. Wilson

If you are anything like me, being satisfied with where you are at this moment is not the top priority of your’ things to do’ list. 

-         Send this proposal
-         plan this workshop
-         make an appointment for this waxing
-        don’t forget to pay those parking tickets

Nothing on this high priority list suggest just breathing, enjoying the moment that you exist in right now.  Why is that?  What is it about being present that can be so challenging or even, if I’m bold enough to admit, so scary?  Where do we learn not to be satisfied, content, with what is before us?

I can speculate to so many things, and one in particular (and I won’t get on my soapbox) is television, media.  We are constantly bombarded with the next best “it” thing that we must have to find content or satisfaction with ourselves.  That if you do not have it, you can barely consider yourself human let alone worthy to be in the mist of those who do possess the latest trinket or toy.

We are forever inundated with the thought that we are not enough or the potential is there, just keep striving.   Well I am going to be audacious enough to say “Fiddle Sticks!!!”

In this present moment, in the span of time it takes for you to inhale fully and exhale completely, is a gift from God!  A love offering that says because you are so worthy, so divine, so beautiful, so ordained that this blessing of breathe is yours.

Because we are made in the likeness of the Most High God, we are ordained with its divine energy of love, peace, contentment, and joy.  There is no need to chastise yourself for past experiences that were had to make you the person you have come to be, or become anxious of what is to come in the future.

All things work for the good of those who love God, and in order to love God authentically, you must be able to love yourself and others around you. This love is full of power and confidence, and sanctifies your ordained worth.  This is a love to be acknowledged and celebrated in every breath.

Be present in this breath and affirm that this is God’s breath, not given out of pity or angst, but bestowed with love.

Ase. Namaste

The Tell it Like it 'Tis...section
5 Great Ways to Avoid Weight Gain During the Holiday Season!
By Ava Adames

1. EXERCISE NOW!
do not wait until the New Year!!!
make your exercise regimen consistent. Find a fitness professional to work with.
 
2. EAT RIGHT.... to Get it TIGHT!
Do not fall prey to excess fats like butter and excess white sugars. PRACTICE SELF CONTROL! You need a balanced mix of Protein, healthy fats, and complex carbs. Learn how to eat to look good and feel good!
 
3. EAT on Schedule and BEFORE THE HOLIDAY PARTY!
Eating at regular intervals and times keeps your metabolism reving and in charge. You won't stall out and go on a binge fest.
Eat before an event or holiday party because you'll be full and you'll be more inclined to eat with your mind not your eyes!
 
4. DRINK LESS ALCOHOL!
Alcohol has a ton of empty calories and clouds your judgement which may make you consume more than you want!
 
5. PRIORITIZE Your Self and Your WELLNESS!
Sometimes you have to pay for it ( gym, wellness classes,  weight loss coach) however, if you do you'll commit much more to it!

77 Surprising Health Benefits of Yoga
By Meredith Walker

Over the past several years, yoga has experienced an upsurge in popularity in the western world among medical professionals and celebrities alike. While many associate yoga with new age mysticism or the latest fad at the gym, yoga is actually an ancient practice that connects the mind, body, and spirit through body poses, controlled breathing, and meditation. The practice of yoga has many health benefits associated with it, so read below to discover 77 benefits of incorporating yoga in to your or your patient’s fitness program.

Health Benefits Within

From lowering blood pressure to increasing pain tolerance, the following health benefits can all be discovered within the body.

1. Blood pressure. A consistent yoga practice decreases blood pressure through better circulation and oxygenation of the body. These two exercises can help lower blood pressure.
2. Pulse rate. A slower pulse rate indicates that your heart is strong enough to pump more blood with fewer beats. Regularly practicing yoga provides a lower pulse rate.
3. Circulation. Yoga improves blood circulation. By transporting nutrients and oxygen throughout your body, yoga practice provides healthier organs, skin, and brain.
4. Respiratory. Like the circulatory system, a lower respiratory rate indicates that the lungs are working more efficiently. Yoga decreases the respiratory rate through a combination of controlled breathing exercises and better fitness.
5. Cardiovascular endurance. A combination of lower heart rate and improved oxygenation to the body (both benefits of yoga) results in higher cardiovascular endurance.
6. Organs. Yoga practice massages internal organs, thus improving the ability of the body to prevent disease. Additionally, an experienced yoga practitioner becomes better attuned to her body to know at first sign if something isn’t functioning properly, thereby allowing for quicker response to head off disease.
7. Gastrointestinal. Gastrointestinal functions have been shown to improve in both men and women who practice yoga.
8. Immunity. Yoga practice has frequently been correlated with a stronger immune system. Read this article for more on the immune system and yoga, including some poses that specifically work on areas of immunity.
9. Pain. Pain tolerance is much higher among those who practice yoga regularly. In addition to pain tolerance, some instances of chronic pain, such as back pain, are lessened or eliminated through yoga (see below for more on back pain).
10. Metabolism. Having a balanced metabolism results in maintaining a healthy weight and controlling hunger. Consistent yoga practice helps find the balance and creates a more efficient metabolism.

Health Benefits Without

Just as many health benefits occur within the body, there are many benefits that can actually be experienced from without the body. From better sleep to more energy and strength, this list provides several benefits found on the outside of the body.

11. Aging. Yoga stimulates the detoxification process within the body. Detoxification has been shown to delay aging, among many other health benefits.
12. Posture. The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthful position. Through consistent practice, your posture will improve so that you look more confident and healthy.
13. Strength. One of the premises of yoga is that you are using the weight of your own body for overall strength. Find out more about how yoga works as an excellent method of strength training in this article.
14. Energy. Regular yoga practice provides consistent energy. In fact, most yogis state that when you perform your yoga correctly, you will feel energized after your yoga session rather than tired.
15. Weight. The benefits of a better metabolism along with the exercise of yoga work to keep your weight in check. Additionally, the stretching of muscles longwise helps to reduce the amount of cellulite that can build around muscles.
16. Sleep. Because of the many benefits to both body and mind that a yoga routine can provide, many find that their sleep is much better. Read here for more on sleep and yoga, as well as some positions for helping induce sleep.
17. Balance. An integral part of the yoga practice is balance and control over your body. With a consistent practice, you will find that your overall balance will improve outside the yoga class.
18. Integrated function of the body. Yoga is derived from Sanskrit and means "to join together and direct one’s attention." This is exactly what happens to your body after you start practicing yoga. Yogis find that their body works together much better, resulting in more graceful and efficient body movements.
19. Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.
20. Core strength. With a strong body core, you receive better posture and overall body strength. A strong core helps heal and reduce injuries. This is why a lot of athletes do yoga as cross training (boxers, MMA fighters, etc). Read how this swimmer uses yoga to strengthen her core and improve her swimming.
21. Sexuality. Yoga can improve your sexuality through better control, more relaxation, and more self-confidence. Read more about the yoga and sexuality connection here.

Emotional Health Benefits

Due to the strong mind-body connection of yoga, there are many emotional benefits to be gained from a consistent yoga practice. Find out how yoga can help improve emotional health with this list.

22. Mood. Overall well-being improves with yoga practice. The combination of creating a strong mind-body connection, creating a healthy body, and focusing inward can all lead to improvement in your mood.
23. Stress Reduction. The concentration required during yoga practice tends to focus your attention on the matter at hand, thereby reducing the emphasis you may have been putting on the stress in your life. Read more about yoga and stress management here.
24. Anxiety. One benefit to the controlled breathing used in yoga is a reduction in anxiety. Learn more about how you can use yoga breathing to reduce your anxiety.
25. Depression. Some believe the negative feelings that you may be repressing are brought to the surface during some types of yoga exercise. When this happens, the negative energy is no longer stuck within you, but released through exercise. Regularly releasing this negativity leads to a reduction of depression in many people.
26. Self-acceptance. Focusing inward and realizing through your yoga practice that perfection is not the goal, self-acceptance begins to take over. This post describes how success is not measured by perfectionism in yoga.
27. Self-control. The controlled movements of yoga teach you how to translate that self-control to all aspects of your life.
28. Mind-body connection. Few other exercises offer the same mind-body connection that yoga does. As you match your controlled breathing with the movements of your body, you retrain your mind to find that place of calm and peace that long-time yogis know.
29. Positive outlook on life. Continued practice of yoga results in a balance of many hormones and nervous system, which brings about a more stable, positive approach to life.
30. Hostility. Most yogis report a huge reduction in the amount of hostility they feel as well as a sense of control when anger flares. This calm effect is likely from the relaxation and meditation that is incorporated in their yoga practice that leads to an overall calming of the nervous system. Less hostility means lower blood pressure and stress and a healthier approach to life.
31. Concentration. Researchers have shown that as little as eight weeks of yoga practice can result in better concentration and more motivation.
32. Memory. Improved blood circulation to the brain as well as the reduction in stress and improved focus results in a better memory.
33. Attention. The attention required in yoga to maintain the structured breathing in conjunction with yoga poses sharpens the ability to keep a sharp focus on tasks.
34. Social skills. In yoga, you learn the interconnectedness of all of life. Your yoga practice soon evolves from a personal journey to one connecting to to the community at large where your social skills improve along with your yoga practice.
35. Calmness. Concentrating so intently on what your body is doing has the effect of bringing calmness. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.

Body Chemistry

Several aspects of body chemistry such as glucose levels and red blood cells are affected by yoga. Learn how you can improve your body chemistry through yoga.

36. Cholesterol. Yoga practice lowers cholesterol through increased blood circulation and burning fat. Yoga practice is a great tool to fight against harmful cholesterol levels.
37. Lymphatic system. Your lymphatic system boosts your immunity and reduces toxins in your body. The only way to get your lymphatic system flowing well is by movement. The specific movements involved in yoga are particularly well-suited for promoting a strong lymphatic system.
38. Glucose. There is evidence to suggest that yoga may lower blood glucose levels.
39. Sodium. As does any good exercise program, yoga reduces the sodium levels in your body. In today’s world of processed and fast foods that are full of sodium, lessening these levels is a great idea.
40. Endocrine functions. Practicing yoga helps to regulate and control hormone secretion. An improved endocrine system keeps hormones in balance and promotes better overall physical and emotional health.
41. Triglycerides. Triglycerides are the chemical form of fat in the blood, and elevated levels can indicate a risk for heart disease and high blood pressure. A recent study shows that yoga can lead to "significantly lower" levels of triglycerides. Read more about the results of that study here.
42. Red blood cells. Yoga has been shown to increase the level of red blood cells in the body. Red blood cells are responsible for carrying oxygen through the blood, and too few can result in anemia and low energy.
43. Vitamin C. Vitamin C helps boost immunity, helps produce collagen, and is a powerful antioxidant; and a yoga regimen can increase the vitamin C in your body.

Exercise Health Benefits

As a form of exercise, yoga offers benefits that are sometimes not easily found among other exercise regimens. Check out these reasons to include yoga in your or your patient’s health program.

44. Low risk of injury. Due to the low impact of yoga and the controlled aspect of the motions, there is a very low risk of injury during yoga practice compared to other forms of exercise.
45. Parasympathetic Nervous System. In many forms of exercise, the sympathetic nervous system kicks in, providing you with that fight-or-flight sensation. Yoga does the opposite and stimulates the parasympathetic nervous system. The parasympathetic system lowers blood pressure and slows the pace of your breathing, which allows relaxation and healing.
46. Muscle tone. Consistently practicing yoga leads to better muscle tone.
47. Subcortex. Subcortical regions of brain are associated with well-being, and yoga is thought to dominate the subcortex rather than the cortex (where most exercise dominates).
48. Reduced oxygen consumption. Yoga consumes less oxygen than traditional exercise routines, thereby allowing the body to work more efficiently.
49. Breathing. With yoga, breathing is more natural and controlled during exercise. This type of breathing provides more oxygen-rich air for your body and also provides more energy with less fatigue.
50. Balanced workout of opposing muscle groups. As with all of yoga, balance is key. If a muscle group is worked in one direction, it will also be worked in the opposite direction to maintain balance. This balance results in a better overall workout for the body.
51. Non-competitive. The introspective and self-building nature of yoga removes any need of competition in the exercise regimen. With the lack of competition, the yogi is free to work slowly to avoid any undue injury as well as promote a more balanced and stress-free workout.
52. Joint range of motion. A study at the University of Pennsylvania School of Medicine indicated that joint range of motion was improved by participants who practiced yoga.
53. Eye-hand coordination. Without practice, eye-hand coordination diminishes. Yoga maintains and improves eye-hand coordination.
54. Dexterity. The strong mind-body connection and flexibility gained from yoga leads to grace and skill.
55. Reaction time. Research done in India shows that reaction time can be improved with specific yoga breathing exercises in conjunction with an already established yoga practice. The improvement was attributed to the faster rate of processing and improved concentration gained from yoga.
56. Endurance. Working the entire body, yoga improves endurance and is frequently used by endurance athletes as a supplement to their sport-specific training.
57. Depth perception. Becoming aware of your body and how it moves, as one does in yoga practice, leads to increased depth perception.

Disease Prevention

Doctors and nurses love yoga because studies indicate that it can help prevent the following diseases.

58. Heart disease. Yoga reduces stress, lowers blood pressure, keeps off weight, and improves cardiovascular health, all of which lead to reducing your risk of heart disease.
59. Osteoporosis. It is well documented that weight-bearing exercise strengthens bones and helps prevent osteoporosis. Additionally, yoga’s ability to lower levels of cortisol may help keep calcium in the bones.
60. Alzheimer’s. A new study indicates that yoga can help elevate brain gamma-aminobutyric (GABA) levels. Low GABA levels are associated with the onset of Alzheimer’s. Meditation like that practiced in yoga has also been shown to slow the progression of Alzheimer’s.
61. Type II diabetes. In addition to the glucose reducing capabilities of yoga, it is also an excellent source of physical exercise and stress reduction that, along with the potential for yoga to encourage insulin production in the pancreas, can serve as an excellent preventative for type II diabetes.

Symptom Reduction or Alleviation

Medical professionals have learned that the following diseases or disorders can all be helped by maintaining a yoga practice.

62. Carpal tunnel syndrome. Individuals with carpal tunnel syndrome who practiced yoga showed greater improvement than those who wore a splint or received no treatment at all. Researchers saw improved grip strength and reduction of pain in the study participants.
63. Asthma. There is some evidence to show that reducing symptoms of asthma and even reduction in asthma medication are the result of regular yoga.
64. Arthritis. The slow, deliberate movement of yoga poses coupled with the gentle pressure exerted on the joints provides an excellent exercise to relieve arthritis symptoms. Also, the stress relief associated with yoga loosens muscles that tighten joints.
65. Multiple sclerosis. According to this article, "yoga is now recognized as an excellent means of MS management." Additionally, National Center for Complementary and Alternative Medicine is funding a clinical trial of yoga for treating multiple sclerosis.
66. Cancer. Those fighting or recovering from cancer frequently take advantage of the benefits that yoga provides. Cancer patients who practice yoga gain strength, raise red blood cells, experience less nausea during chemotherapy, and have a better overall well-being.
67. Muscular dystrophy. Using yoga in the early stages of muscular dystrophy can help return some physical functions. The practice of Pranayam yoga helped one teen regain many of his abilities lost to muscular dystrophy. Learn more in this article.
68. Migraines. Regular yoga practice has been shown to reduce the number of migraines in chronic migraine sufferers. This post describes how yoga can reduce migraines.
69. Scoliosis. Yoga can straighten the curvature of the spine associated with scoliosis. Find out how this yogi cured her scoliosis and continues to help others as well.
70. Chronic bronchitis. Exercise that does not elevate respiration, yet increase oxygen levels in the body is ideal for treating chronic bronchitis. Luckily, yoga can do this, as well as aerate the lungs and provide energy.
71. Epilepsy. Focusing on stress reduction, breathing, and restoring overall balance in the body are the focus of how yoga can help prevent epileptic seizures.
72. Sciatica. The intense pain associated with sciatica can be alleviated with specific yoga poses. Here are 10 great ones to help relieve pain.
73. Obsessive Compulsive Disorder. Studies of people with OCD have shown that practicing yoga has lead to a reduction in symptoms–resulting in less medication or medication no longer needed.
74. Constipation. Due to the practice of yoga and overall better posture, the digestive and elimination systems work more efficiently. If the practitioner also has a healthy diet, any constipation will be eliminated through yoga.
75. Allergies. Using a neti pot to clear the sinuses is an ancient form of yoga to help reduce or eliminate allergy symptoms. Certain types of breathing can also help clear the nasal passages.
76. Menopause. Yoga practice can help control some of the side effects of menopause. Learn how the bridge pose can help reduce hot flashes here.
77. Back pain. Yoga reduces spinal compression and helps overall body alignment to reduce back pain. Find a yoga pose to help lessen back pain here.