Posts In: Healthy Lifestyle

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 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

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

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

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.

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.

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

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.

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*

• any one gallon glass jar with work or I found mine on Amazon for $28 (for two), click https://www.amazon.com/kitchentoolz-Gallon-Extra-Large-Glass/dp/B075DLCJG3/ref=sr_1_1?crid=3MH8814I3T2AK&keywords=one%2Bgallon%2Bglass%2Bjar%2Bwith%2Blid&qid=1707160278&sprefix=one%2Bglass%2Bjar%2Caps%2C100&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1
• Either fresh or store bought Kombucha will work in the first batch. I like to use GT’s Synergy raw Kombucha.
• Filtered water works the best!
• Cane sugar is needed for the fermentation of the Kombucha process

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.

The first clients of Joseph Pilates and his wife Clara were dancers who studied at their studio in New York during the 1920s and 1930s.  Today, athletes who use this method include runners, swimmers, skiers, tennis players, and cyclists. However, anyone can use the exercises to add core strength and flexibility, as well as increased mobility in the spine, hips, and shoulders.

Benefits

Pilates looks deceptively easy.  The exercises focus on a range of motion rather than resistance.  This means that the entire body is working smaller, intrinsic muscles in each exercise.   A client will increase strength in these smaller muscles that are close to the bone.  Another benefit includes the extension of the spine which increases flexibility.

Private session

Joseph Pilates created his system of exercises for wounded veterans.  He attached springs to their bedposts to offer resistance training while moving through a range of motion; this is similar to the concept of Reformers.  Pilates can be done on the mat, or on equipment such as the Reformer, Cadillac, Barrel, Wunda Chair, and Ped-O-Pull.

As a certified instructor and athlete, I began using the Pilates system in 1997 and noticed an increase in my running speeds and less pain in my joints.  One year later I came across the finish line in first place!  Pilates became my streamlined practice, and I stopped going to the gym.  Whether you are a beginner or an athlete who has been training for years, there is a level for you. According to NFL defensive back Johnson Bademosi, quoted in Men’s Fitness:

“It’s hard to prepare for what’s needed on the field by just lifting weights.  Pilates challenges you with really unfamiliar movements.”

Schaerlaeckens, Leander (2018, March). 5 power Pilates moves to make you a better athlete. Men’s Fitness. Retrieved from https://www.mensfitness.com/weight-loss/burn-fat-fast/5-power-pilates-moves-make-you-better-athlete

Pilates and golf

Golfers will notice a better swing in their game.  We focus on rotation of the spine and exercises that increase strength, flexibility, and range of motion of the upper back, shoulders, and hips.  Exercises include the 100, a 10 cycle breathing exercise that builds core strength.  Kneeling bicycle, side overs, and single leg circles are examples of other exercises to help your golf game.

Pilates helps to tone muscles rather than shorten them.  This makes it unique to other strength training methods that use weight-bearing exercises which overload the muscle and shorten it.   Bademosi, among other athletes, uses the system to increase his range of motion, and lengthen muscles through extension, rather than shortening them.  Each exercise uses core strength so everyone can improve their game with stronger abdominal muscles.

Other benefits include improved coordination, balance, muscular control, better posture, reduced joint pain, and faster recovery time.  A growing number of athletes are finding Pilates a benefit to their daily routines.

To book your first appointment at The Pilates Room, visit https://thepilatesroomnh.com/book-an-appointment-2/

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