Pilates

The principles of Pilates : centering, concentration, control, precision, breath and flow. They are simple and clear, cultivated by Joseph Pilates himself. To fully understand his concepts of exercise one only needs to comprehend one thing: efficiency.  

Efficiency of energy, efficiency of movement, efficiency of breath, efficiency of life. When things are done efficiently, they are done with precision and control, without excess energy, no strain, with relative ease, but with focus and determination.  

These principles are used in Pilates in a physical way. But when these principles are used on a daily basis to any challenge big or small, used mentally as well as physically, the benefit is tremendous.  

The next time you have a screaming baby in your arms, or get cut off by a rude driver, or are told to do something at work, or are taking a stroll down the street... just think- centering, concentration, control, precision breath and flow.

Just Breathe

Obviously breathing is an important part of life... it is in fact keeping you alive ;) It is the most natural thing your body does, it does it with out you even having to remind it at all. However, there are those times when stress creeps in, our breath gets more and more shallow, the muscles in our neck, shoulders, diaphragm, and lower belly get tighter and tighter.  This creates a physical sense of panic and uneasiness in the body which just cycles back to taking shorter and shorter breaths.  Do you ever find yourself feeling like this? Panicy, uneasy, depressed for seemingly no reason at all?  

If or when you find yourself in a state of panic, of unease, of depression try taking some deep breaths and see what it does for you..... you'll realize it is the easiest way to relax and reduce stress.  No classes needed, no massage therapist appointment, no pill to pop.... just good old oxygen brought into the lungs and out.  

You can use breathing as an amazing tool to stay present, a great chance to let the mind grow silent and really start getting into your body becoming aware of the life force within you.

Here are some examples of ways to regulate breath, stimulate relaxation, clear out old unused oxygen in the bottom of your lungs, and achieve clarity in the mind....

The Cleansing Breath.... 

allow your torso to fill with air, place your hands on your belly and allow it to extend out while you take the air in through your nose, and then gently release your belly back in when the air falls out of a loosely held mouth. Connect your mind to the breath by staying in tune with the rise and fall of the breath, be aware of the cyclical feeling of the inhale and exhale.  Begin to feel the muscles of the front torso release and relax, try not to lift your shoulders as you inhale and keep your neck soft. For the first couple breaths try to regulate the breath so you take the same amount of time for the inhale and then the exhale. Then you can let that go, and just allow the breath in and out with no push or pull.

Try to accomplish 20 breaths in all.

The Pulsing Breath.....

swiftly breath in and out of your nose 30 times with as much pressure in and out as you can. You may become a little light headed but try to get through to 30, then once you finish just breathe normally and remain still and quiet.  Allow your body to relax and feel how present you are with the moment.  

The Laughing Breath....

take a nice big breath and just start to laugh. Even if there is nothing to laugh at, laugh as hard as you can.  You'll find once you start to really let yourself go, you'll begin to laugh without making yourself.  Make a big mouth, big smile, be loud, be free, make weird sounds.  You'll feel silly which will make you laugh even more.  You'll be surprised when you are done how much your mood has lightened.  Tricking the mind to physically think that you are in the best mood you've been in all day, will actually put you in the best mood!!! Trust me, try it!

Love Light and Joy!

Hello Summer!!!

When you mention summer lots of things come to mind. It's a time of play, lounging pool side with a beer, the scent of barbecue in the air, spending time with friends and family, going on vacation...

But then I remember.... I'm in Las Vegas, and I can't help but remind myself of those plagues of summer: headaches, dehydration, fatigue, sunburns, sweating profusely behind my knees in the car, high electric bills and chilling to death in stores and restaurants from overused air conditioning.

Obviously, with the average 116 degree heat in the valley, there is only so much we can do about the air conditioner situation, but the rest I believe we can tackle. So how can we beat the heat in a natural, earth and body friendly way? Lets look to everyone's favorite subject, and the body's very best ally... FOOD!

As the temperature rises higher and higher it is normal for your appetite to fluctuate. It is only natural to not want to eat a bowl of steaming hot meat stew when it is 100+ outside. Our body naturally craves the cooling foods that are wet, sweet and cold. But when we listen to our bodies and our cravings, it is our decisions we make at the grocery store that can cure our summer ailments or make them even worse!!

Here are a list of tips to help with this summer....

1. Drink Water! Put a glass by your bed when you go to sleep so the first thing in your body in the morning is a cool, cleansing glass of H2O. And so you don't add to our planet's waste, try not to buy plastic water bottles that you throw away after each use. Get your own reusable water bottle and refill it 3 to 4 times a day.

2. Take advantage of the fruit in season. There is such an abundance of this natural resource in summer. They are cooling and sweet, they curb any processed sugar cravings for popsicles and ice cream. Non fat, high in vitamins and the darker the fruit the more nutrients it provides. Still feel like an ice pop? Blend up some of your favorite fruit and put them in ice trays with tooth picks. Perfect summer snack!

3. Don't forget your veggies. You can get the same sweet, cooling effect from vegetables and have a lower glycemic effect on your body. Some examples are: asparagus, cucumbers, leafy greens, celery, green beans and zucchini.

4. Don't be afraid of CARBS! Fruit and vegetables have recently gotten a bad name from all the low-carb fad diets that have come out in recent years. Your body needs carbohydrates to work properly. This doesn't mean that pasta and bread are a must. Try to consume whole grains... although in the summer brown rice helps hold in heat, so go for barley and oats.

5. Stay clear of artificial sweeteners and caffeinated beverages. They both lead to dehydration and fatigue. If you are looking to keep your sweet fiz drinks, try the trick I do... Buy some sparkling water or carbonated soda water and any fruit juice you like. Preferably not from concentrate and high in antioxidants like pomegranate juice. Fill a glass with ice and 3/4 full of fizzy water, fill the rest with juice, throw in a twist of lemon or lime and/or a sprig of mint and you have an amazingly refreshing, hydrating, summer friendly cocktail.

6. Don't consume too much meat. It can cause bloating and a heavy, slow and sluggish feeling. Grilled meat also has carcinogens in the black charred meat, so don't over do it with the grill. Try light meats like freshwater fish, turkey and chicken, plus beans are a fantastic source of protein and perfect for summer eating.

7. Wear sun block, but remember to get 10 minutes, at the most, in the sun without any block just for Vitamin D absorption.

8. Use soap or lotion with mint oil in it. It has an amazingly cooling effect on the body and helps rejuvenate your skin, also helps with tightness in muscles and aromatically with headaches. I love Dr. Bronner's Magic Soaps.

9. Don't over think it. Your body knows best and when we give our bodies the best, they reward us with vitality, strength and a zest for living like nothing else can!

10. Don't be too hard on yourself. Change doesn't happen overnight, so try 1 or 2 steps a day getting closer to your goal. When you overload yourself and make too big of a shift to your lifestyle, you are less likely to stick with it. Baby steps!

Well, I hope that those tips get you through the next few months. Keep cool and happy!

Love, Light and Joy!

Hello and Welcome!!

I have decided to start a blog about all that I know and continue to learn about mind and body health and wellness. I have so much to say on the topic and haven't had the vehicle yet to share my opinions and knowledge, until now!! With this blog I hope to reach a wider spectrum of people in Vegas and beyond.

I will start off by telling you who I am and what I do. My name is Louisa Lawson and have been a certified Pilates instructor for over 4 years. Last year I had the opportunity to live in New York City where I attended the Institute for Integrative Nutrition. I am now a certified Holistic Health Counselor. I currently live in Las Vegas where I teach private Pilates and counsel clients with health concerns of all kinds. I am passionate about the quest for total body wellness and working with others to achieve that wellness from the inside out in all aspects of their lives.

As I continue this blog I will post videos, pictures, and information plus my opinions about new fad diets and exercises etc., to help guide others on the road to wellness.

I look forward to all that we will explore together! I encourage you to comment as much as you want!

Love Light and Joy!