Posts By: Michele McCauley

Pilates for Active Aging

March 28, 2024
Semi-private session

Working with Seacoast and beyond since 2013, located in downtown Portsmouth, NH. The Pilate Room is a fully equipped studio offering both private and semi-private sessions.

Pilates for Active Aging

Pilates is fantastic for active aging! It’s gentle on the joints, focuses on improving flexibility, balance, and strength, all of which are crucial for maintaining mobility and independence as we age. Plus, it’s adaptable to different fitness levels and can be customized to address specific needs or limitations. Incorporating Pilates into your routine can help enhance overall well-being and quality of life as you continue to stay active and healthy.

Reformer Pilates for Active Aging

Reformer Pilates is a fantastic way to enhance your Pilates practice. It involves using a specialized piece of equipment called a reformer, which consists of a sliding carriage, springs, straps, and bars. The reformer provides resistance and support, allowing for a wide range of exercises to be performed in various positions.

One of the great things about Reformer Pilates is its versatility. It can be tailored to different fitness levels, from beginners to advanced practitioners, and offers both strength-building and flexibility-enhancing benefits. Plus, because it provides adjustable resistance, it can help target specific muscle groups more effectively.

Whether you’re looking to improve core strength, increase flexibility, rehabilitate from an injury, or just add variety to your workout routine, Reformer Pilates offers a comprehensive and challenging workout experience. It’s definitely worth trying if you have the opportunity!

Pilates for Active Aging and Rehabilitation

Pilates is widely recognized for its rehabilitative benefits. Its focus on controlled movements, core strength, and alignment makes it an excellent choice for individuals recovering from injuries or dealing with chronic pain. Pilates exercises can be adapted to suit various needs and limitations, allowing for a safe and effective rehabilitation process.

By targeting specific muscle groups and promoting proper body mechanics, Pilates helps improve posture, balance, and overall body awareness, which are essential for injury prevention and recovery. It also emphasizes gentle, low-impact movements, making it suitable for individuals with joint issues or other physical limitations.

Many physical therapists and healthcare professionals incorporate Pilates into their rehabilitation programs to help patients regain strength, flexibility, and mobility after surgery, injury, or other medical conditions. Whether you’re recovering from back pain, joint surgery, or a sports-related injury, Pilates can be a valuable tool in your rehabilitation journey. Always consult with a healthcare professional before starting any new exercise program, especially if you’re recovering from an injury or medical procedure.

Learn more about us @ Blog Archives – The Pilates Room (thepilatesroomnh.com)

Working with Southern New Hampshire and surrounding areas in Dover, Hampton, Rye, Portsmouth, New Castle, Exeter, Stratham, and southern Maine areas in Kittery, Eliot and York.

View on us on social media @ Michele McCauley (@the_pilates_room) • Instagram photos and videos

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Pilates for Beginners

March 28, 2024
Private Pilates Session

Working with the Seacoast and beyond since 2013, The Pilates room is located in downtown Portsmouth, NH.

Private Pilates Session
Reformer Pilates here

Pilates for Beginners is as an alternative to weight bearing exercises that impact your joints. There is no impact on your joints in practicing Reformer Pilates. One of the main benefits of Reformer Pilates is that you can improve strength and flexibility using body resistance along with balance and coordination. You will feel the difference in one session. It may take a few weeks to build total body strength, depending on both limitations, learning curve, and commitment.

Pilates basics

There are two main practices to learn as a Pilates student and both are incredibly important! The awesome thing about Pilates is that you absolutely going to feel your whole body working together in every exercise. Historically and designed by Joseph Pilates (1840-1920), Pilates had been taught with spring-loaded tension on beds. Now known as Reformer Pilates. The spring-loaded tension is perfect to learn alignment principles and the focus for Pilates for Beginners is to breathe while moving the carriage. This is a total body workout that focuses on form, breathing, and moving with control.

Other benefits of using the Reformer for Pilates for Beginners are to train body mind awareness, increase strength, stability, stretching, and stamina. Working on the Reformer, in The Pilates Room fully equipped studio also includes using the Cadillac, Wunda Chairs, Tower, Barrel, and Jump Board. The Reformer is a large prop that works great to learn as Pilates for Beginner program. The feedback from the spring tension and the guided instruction in a private session is perfect for individuals who are new to Pilates. We offer both private and semi-private sessions @ The Pilates Room.

View on us on social media @ Michele McCauley (@the_pilates_room) • Instagram photos and videos

@ (6) The Pilates Room, Pilates, Yoga and Nutrition | Facebook

Mat Pilates vs Reformer Pilates

Mat Pilates is another wonderful way to practice Pilates for Beginners. The classes are one hour long and learning the mat practice is great to do without equipment. These classes are versatile and focus on both form and breathing in each exercise. In the mat practice, body resistance is a bit more challenging for new students. The rollup is one example that is more challenging to perform on the mat versus the Reformer, since there is no guided resistance. Once the core and back muscles become stronger using the Reformer, it will be easier to progress to the mat series.

Mat Pilates is a wonderful practice to incorporate into your strength training routine. How often do you practice for best results? We recommend twice per week for beginners. The mat practice includes exercises similar to the Reformer Pilates machine. Some of these exercises are the hundred, rollup, spine stretch, saw, swan and side hip series. Spinal function becomes the main focus in every exercise on both the mat and Reformer Pilates machine.

Learn more about us @ Blog Archives – The Pilates Room (thepilatesroomnh.com)

Working with Southern New Hampshire and surrounding areas in Dover, Hampton, Rye, Portsmouth, New Castle, Exeter, Stratham, and southern Maine areas in Kittery, Eliot and York.

Pilates exercise on the Reformer.

Reformer Pilates sessions at offered at The Pilates Room, a fully equipped studio located in downtown Portsmouth, close to Seacoast New Hampshire and Southern Maine.

Reformer Pilates have become the best workout in 2024. Each session last one hour long and are booked by appointment. We offer privates and semi-private classes in a beautiful boutique studio. Book your free 30-minute consultation and session today!

Reformer Pilates

Reformer Pilates is a fantastic way to enhance your Pilates practice. It involves using a specialized piece of equipment called a reformer, which consists of a sliding carriage, springs, straps, and bars. The reformer provides resistance and support, allowing for a wide range of exercises to be performed in various positions.

One of the great things about Reformer Pilates is its versatility. It can be tailored to different fitness levels, from beginners to advanced practitioners, and offers both strength-building and flexibility-enhancing benefits. Plus, because it provides adjustable resistance, it can help target specific muscle groups more effectively.

Whether you’re looking to improve core strength, increase flexibility, rehabilitate from an injury, or just add variety to your workout routine, Reformer Pilates offers a comprehensive and challenging workout experience. It’s definitely worth trying if you have the opportunity!

Private and Semi-Private Reformer Pilates sessions

In a private session, the focus is on your individual practice with a strong focus on form. The attention and focus of the session is to improve alignment, pace and breathing. The equipment includes a Reformer, Cadillac, Wunda Chairs, Barrel, and lots of small equipment. Practicing two times a week is ideal to build core strength and improve your posture.

Pilates exercise on the Reformer.
Chest press with one red spring.

Learn more about us @ Blog Archives – The Pilates Room (thepilatesroomnh.com)

Working with Southern New Hampshire and surrounding areas in Dover, Hampton, Rye, Portsmouth, New Castle, Exeter, Stratham, and southern Maine areas in Kittery, Eliot and York.

Visit our social media page at https://www.facebook.com/SeacoastYogaandPilates/photos

Roasted Beets with Rosemary and Thyme

These fresh beets are super sweet and delicious and with the addition of olive oil and fresh rosemary and thyme, they taste like summer! The garlic bulbs are roasted to perfection and are a perfect complement to the beets.

  • Fresh springs rosemary
  • Fresh thyme *dried will work too
  • Olive Oil
  • Garlic bulbs, 5-6 peeled
  • Salt, Pepper
  • 1 lb. fresh beets, rinsed and scrub skin off*

* I use a “go daddy” yellow sponge and it works great to scrub the thin beet skin until they look bright red:)O

Heat your oven to 375 degrees. Drizzle oil over a piece of aluminum foil. Place beets in a bowl and stir in olive oil, salt, and pepper. Add the garlic bulbs (5-6), or more, and combine with the beets. Sprinkle with just a tad more olive oil and cracked black pepper. Roll the aluminum foil up and over the beets, making a foil packet.

Roast the beets for 50 minutes or until tender.

For more healthy garden vegetable recipes, www.thepilatesroomnh/foodforthought.com

Kombucha Home Recipe

February 5, 2024
Kombucha in one-gallon glass jar.

Kombucha is a fermented beverage hosting many health benefits.

I started my first batch of Kombucha with a Scoby that I bought from a nearby health food store. In the past decade, I made one good batch after another until I had fourteen glass jars sitting in the kitchen! My first production stopped since I moved into another kitchen.

Kombucha in one-gallon glass jar.
Kombucha in one-gallon glass jar.

Second time around for my next batch of Kombucha

This time of year, I am focused on healthy eating and drinking Kombucha is part of my plan. I currently have one Kombucha brewing in a one-gallon glass jar. There are about ten to 15 Scoby’s that have formed into one big Scoby. Each batch turns out just right and I am a happy Kombucha camper! If you would like to learn more about buying a Scoby, please contact michele@thepilatesroomnh.com.

Kombucha recipe for first batch

Makes 4 pint size jars

  • one gallon glass jar* see notes
  • Cheesecloth and a rubber band
  • Scoby plus 1/2 cup Kombucha*see notes (either fresh or from a bottle of storebought Kombucha)
  • 6 cups of filtered water*see notes
  • 1 cup cane sugar*see notes
  • 8 black tea bags

The first step is sanitizing your equipment, washing your hands, and working with a clean surface. The one-gallon glass jar can be run through the dishwasher or washed with hot water and soap. Making sure your glass jar is dry and clean.

To make the tea, boil 6 cups of filtered water and 1 cup cane sugar in a saucepot. Bring to a boil, without stirring, until the sugar dissolves. Turn off the heat, add 8 black tea bags. Cover the pot with a lid and let cool completely, or overnight.

Add the Scoby, 1/2 cup prepared Kombucha and the tea into the glass jar. Cover the glass jar with a small piece of cheesecloth and a rubber band. Sit the jar, in a dark area that does not get sunlight for 7-10 days.

Try your Kombucha for taste. Kombucha is a preferred taste. I like mine to have a bite and taste a bit bubbly. Each batch should have some carbonation, that occurs during the fermenting process. Pour your Kombucha into pint size glass jars and keep refrigerated.

The second Kombucha batch

Save your Scoby and about 1 cup of fresh Kombucha for your next batch. Store the Scoby and Kombucha in a clean one glass jar, covered, until you are ready to make your next batch.

To make the second batch, repeat the tea process and make sure you follow the instructions listed above. May you have many epic batches of Kombucha forever and more!

Notes*

Reformer Pilates
Reformer Pilates exercises for strength training.

Leading a healthy lifestyle is a holistic approach to well-being that encompasses physical, mental, and emotional health. It involves making conscious choices that promote overall wellness and longevity. Here’s a brief description:

Leading a healthy lifestyle involves:

  1. Nutrition: Consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. It also includes staying hydrated and being mindful of portion sizes. Visit our page for more information and healthy vegan recipes @ https://thepilatesroomnh.com/category/food-for-thought/
  2. Physical Activity: Engaging in regular exercise to maintain physical fitness, flexibility, and strength. This can include activities like walking, swimming, cycling, and specific fitness programs like Pilates.
  3. Mental Well-being: Prioritizing mental health through stress management, mindfulness, and relaxation techniques. This can help reduce anxiety and enhance overall emotional resilience.
  4. Sleep: Ensuring sufficient and quality sleep to support physical and mental recovery. Learn more about sleep hygiene @ https://www.health.harvard.edu/blog/why-your-sleep-and-wake-cycles-affect-your-mood-2020051319792
  5. Avoiding Harmful Habits: Limiting or avoiding smoking, excessive alcohol consumption, and other harmful behaviors.
  6. Social Connection: Building and maintaining meaningful relationships for emotional support and a sense of belonging.
  7. Regular Health Checkups: Visiting healthcare professionals for routine checkups and preventive screenings.

Pilates is an excellent fitness choice for older adults due to its low-impact nature and focus on core strength, flexibility, and balance.

Pilates for Older Adults:

Here’s how it can help:

  1. Improved Core Strength: Pilates emphasizes core muscles, which are crucial for maintaining stability and preventing falls, common concerns for older adults.
  2. Enhanced Flexibility: Pilates exercises promote flexibility, helping to alleviate stiffness and improve range of motion in joints.
  3. Balance and Posture: It can improve balance and posture, reducing the risk of falls and injuries.
  4. Joint Health: Pilates can be gentle on joints while still providing a challenging workout, making it suitable for individuals with joint issues or arthritis.
  5. Mind-Body Connection: Pilates encourages mindfulness and body awareness, which can help older adults connect with their bodies and reduce stress.
  6. Customized Workouts: Pilates can be adapted to individual fitness levels and needs, ensuring a safe and effective exercise program.
  7. Social Interaction: Group Pilates classes can provide a social element, promoting a sense of community and motivation.

In summary, a healthy lifestyle for adults over 50 involves a balanced approach to physical, mental, and emotional well-being. Pilates is an excellent component of this lifestyle, offering numerous benefits, including improved core strength, flexibility, balance, and overall physical and mental well-being. It can be a key part of maintaining an active and fulfilling life in the later years.

Sound Healing Workshop

August 10, 2023
Sound Healing

Saturday, September 23

9am-11am

410 The Hill, Portsmouth, NH

Sign Up now to reserve your spot!

This sound healing workshop is the best way to give yourself love. Finding time to relax can be hard with everyday distractions. We are holding this two-hour workshop for you to relax and recharge to the sound and vibration of singing bowls.

  • Relieve stress, anxiety, and fear
  • Balance your nervous system
  • Realign your chakras
  • Sound improves intution
  • Relax and reset

When: Saturday, September 16, 2023

Time: 9am-11am

Where: 410 The Hill, In the Courtyard

Cost: $45

This sound healing workshop is transformative and will be taught and led by Boston Vibration. Sign up to reserve your spot. Space is limited.

Sound healing aligns your chakras.

Learn meditation techniques that will help you heal anxiety, stress, and fear.

A bio for Vikrant Rana:

Born and brought up in Nepal, Vikrant(Vik) incorporates Tantra, Advaita Vedanta and Sound Yoga in his spiritual practices. In addition of being certified Sound therapist, he is trained in Shakta Tradition of Tantra and practices Kundalini Yoga. Nepal being a melting pot for Hinduism, Buddhism and ancient Shamanism, his work reflects all these major branches of occult sciences. He believes his practice of Kundalini Yoga, Tantric Sutras and Energy healing is of service to this virtual world, which is a mirage and we all here to help realize the ONE truth. He is certain that coming together in a workshop and group sessions like this will levitate physical, mental and spiritual well being of all of us as an individual. A student of Advaita Vedanta( Jñāna yoga), the path of Knowledge, he performs all his services with self luminosity, where everything and everyone is but THE ONE SELF. His Tantric path taught him a simple way to attain Self-realization, “What is here is Everywhere, What is not here is Nowhere.

Namaste 

Find us on social media.

(2) Facebook

Boston Vibration ☮️🕯️🕉️ (@bostonvibration) • Instagram photos and videos

Known as a Reuben sandwich, done vegan style on grilled Rye sourdough with a sauerkraut topping and sans any cheese or dressing. An air fryer is used to cook the tempeh

Vegan Tempeh Reuben Sandwich with a few fermented ingredients…

Vegan fermented foods are super healthy for your gut health. There is a plethora of information about fermented foods and its beneficial health benefits, according to food and fitness experts. (2021, Livestrong.com). This open-faced sandwich is salty and delivers on that salty pickle like crunch. Look for a *next to the fermented foods listed in this recipe.

Vegan Tempeh Reuben Recipe

1 slice sourdough* Rye bread

1/3 cup organic sauerkraut*

1/2 block tempeh*, sliced 1-2″ pieces

1 Tablespoon Avocado oil

1 Tbsp Pastrami spice *see recipe below

  1. In a flat container, drizzle tempeh with 1/2 Tablespoon avocado oil and pastrami spice.
  2. This is a dry rub and has more flavor if it marinates on the tempeh for 20-30 minutes, at room temperature.
  3. Heat your air fryer to 390 degrees. Line an air fryer basket with parchment cooking sheet.
  4. Cook the tempeh for 15 minutes, or until it’s browned. Turn halfway through cooking.
  5. Heat a small pan over medium low heat.
  6. Brush each side of the sourdough rye bread with the remaining olive oil.
  7. Place one side down and cook until browned, about 5minutes. Turn and cook the other side down.
  8. To serve, spoon sauerkraut on top of the rye bread and add Pastrami tempeh. Enjoy!

Pastrami Spice Recipe

courtesy of the Cooking Channel

Pastrami Spice Blend Recipe | Cooking Channel (cookingchanneltv.com)

Ingredients

2 tablespoons coriander seeds

2 tablespoons yellow mustard seeds

2 tablespoons lightly packed dark brown sugar

1 tablespoon smoked paprika

1 teaspoon kosher salt

1/2 teaspoon granulated garlic

1/8 teaspoon ground cloves

2 tablespoons coarsely ground black pepper

  1. Toast the coriander and mustard seeds in a medium skillet over medium heat, stirring occasionally, until fragrant and lightly browned, 3 to 5 minutes. Transfer to a small bowl to cool. 
  2. Add the cooled seeds, sugar, paprika, salt, garlic and cloves to a spice grinder and grind to the texture of dry sand. Transfer to a small bowl and stir in the pepper. Keep in an airtight container at room temperature in a dry place away from sunlight for up to 3 months. 

Find more Vegan recipes here:

Food For Thought Archives – The Pilates Room (thepilatesroomnh.com)

Reference article:

How to Improve Gut Health | livestrong

Air Fryer Brussel Sprouts and Roasted Sweet Potato
Air Fryer Brussel Sprouts and Roasted Sweet Potato

If you are a sweet potato connoisseur, you must try this! This healthy recipe pairs well with balsamic vinegar and garlic powder. The sweet potato is roasted in the oven and the Brussel sprouts are cooked in an air fryer.

Good Kitchen Prep is the key to healthy eating.

Choose Brussel sprouts that are free of discoloration and bright green in color. Be sure to wash them and remove the outer leaves.

I use a silicone basket lined in my air fryer and always get the perfect crisp on the outer leaves using a bit of olive oil. The Brussel Sprouts are perfectly cooked in just ten minutes. Most of this recipe’s time is spent on roasting the sweet potato.

Prep time: 1 hour and 15 minutes

Servings: 3

Ingredients:

3 sweet potatoes, washed.

1 pound of Brussel sprouts

2 Tbsps. olive oil

1 teaspoon garlic powder

1/2 teaspoon salt

Recipe:

  1. Heat your oven to 400 degrees.
  2. Poke each sweet potato a few times with a fork. Wrap each potato in aluminum foil. Place on baking sheet.
  3. Bake at 400 degrees for 1 hour.
  4. Wash and slice Brussel sprouts in half. Place in a large bowl and drizzle with 2 tablespoons Olive oil, 1 teaspoon garlic powder, and 1/2 teaspoon salt.
  5. Preheat an air fryer to 390 degrees. Using a silicone basket, add the Brussel Sprouts and cook for 10 minutes. Shake the basket after 5 minutes.
  6. Scoop the sweet potato into a bowl and add a dollop of plain yogurt. Add Brussel sprouts and drizzle with balsamic vinegar and black pepper. Enjoy:)

Find more healthy recipes by following this link: Food For Thought Archives – The Pilates Room (thepilatesroomnh.com)

Notes:

Having a silicone basket is super handy with the air fryer. I bought mine online and use it every time I make this healthy recipe.

Amazon.com: Air Fryer Silicone Liners, Air Fryer Accessories – Air Fryer Liners, Air Fryer Silicone Pot, Silicone Air Fryer Liners 7.5 inch Round for 3 to 4 QT Silicone Air Fryer Basket : Home & Kitchen

Reformer Pilates

Pilates for Athletes is a practice worth considering, whether you are a college athlete, weekend warrior or a professional or elite athlete. Are you are looking to improve your agility, power, speed, balance, breathing, strength, or flexibility? Pilates will teach the body better alignment, strength and flexibility, without impacting the joints.

Pilates for Athletes include exercises that improve spinal functions. Forward flexion, for example, is one spinal movement that performs exercises, while engaging the abdominal muscles and stabilizing the hip flexors. The full practice will perform exercises while prioritizing the spinal function, breath, and flow of movement.

As a result, the body works more efficiently like a well-oiled machine. The front side, backside, and lateral sides of the body are working together as one. Pilates exercises performed 2-3 times per week will provide maximum benefit.

Pilates for Athletes is a great form of rehabilitation. Which makes it a great choice to regain strength and flexibility and reduce the risk of reinjury. Injuries to the back, neck, shoulders, knees, and hips are most common. Pilates includes resistance training and low weight-bearing exercises.

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