Take Care of Yourself!

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Why is it that we so often put our health needs last?  I think especially as women, we tend to take care of others before we take care of ourselves.  We take our children to their activities.  We provide good meals for the family.  Some are even caring for their elderly parents.  There’s just no time to take care of you.  There’s no time to work out, no time for sleep, and no time for healthy eating.  We cannot let this happen.  We need to make time for ourselves.  We need to take care of our bodies.  Only then will we be better able to care for those we love!

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So make time for yourself! Make sure you are getting enough sleep, eating healthy, fresh foods, and making time for exercise.  You will have more energy and a better mood, so the care you give your loved ones will be the very best.  When you are feeling overwhelmed, remember that it’s your turn.  Do something small that will lift your mood.  Go to bed early.  Take a bath.  Go for a walk.  There is no reason to feel guilty about doing these things.  These are priorities for you so that you can be the best version of yourself for others as well as for yourself!

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New Beginnings!

IMG_4816I am one of those weirdo’s who loves to set New Year’s resolutions.  I don’t even need it to be New Year’s day.  I like to start fresh all the time.  It could be the first day of a new season, the first day of the month, or even the first day of the week.  I love the idea of beginning anew.  Wipe the slate clean and start over.  Maybe it’s because I make a lot of mistakes.  Maybe it is because I’m full of good intentions.  It is not to say that I don’t achieve my goals so I have to start over or that I am a quitter.  I do achieve the goals I set – sometimes, most of the time.  It’s just that I love to set goals for myself and see if I can achieve them.  Sure, I am disappointed when it doesn’t work out.  But when I do achieve my goals, it gives me a real sense of accomplishment that makes me feel like I can do anything.  Setting goals and achieving them gives me confidence.  So, call me crazy, but I do love this time of year because it is the ultimate goal setting time.  I hope you are taking the opportunity to set goals for yourself.  It can be any type of goal.  It would be great if you set goals for different aspects of your life.  Don’t try to take on too much, but there are many different types of goals to set.  Here are a few tips if you are wanting to set goals and would like to set yourself up to be more successful.

  1. Set goals that make you excited.  If you are setting a goal for something you dread, chances are you won’t want to follow through with it.  Maybe by accomplishing a goal for something you are excited about, it will give you the confidence to then tackle a goal that you used to drag your feet on.
  2. Try to make your goals measurable and specific.  This will help you to know for sure that you reached it.  For example, one of my goals for this year is to read more books.  Last year, I read 27 books.  This year my goal is 30.  Just so you know my goal for last year was 40.  It was a lofty goal which I didn’t achieve, but that’s not stopping me from trying again this year.  If I achieve my goal this year, I can always increase it for 2019.
  3. Tell other people about your goals.  Write them down and post them where you will see them everyday.  This keeps you on track.  Other people will make you accountable to your goals.  If you keep them to yourself, or write them somewhere you can’t see them, it will be easier to lose focus.
  4. Plan and prepare.  Set yourself up for success.  Each day, think about what you need to do to achieve your goals.  Try to think of things that might get you off track.  Plan for the inevitable.  You can’t always know what is coming, but if you plan for what you can, you’ll be ready for most anything.  I’m always working on my nutrition.  If I don’t plan my meals, chances are I’m going to get really hungry and eat anything and everything you set in front of me. (No Joke!) If I plan my meals, then I’m much more successful to sticking to my plan.  I always start the morning off with great intentions, but as the day wears on, it is easy to lose my resolve.  The better I plan, the less likely I am to give in to my weaknesses.
  5. Don’t be too hard on yourself.  Yes, we want to be successful at achieving our goals.  However, there’s no reason to beat yourself up if you make a mistake.  Pick yourself up and brush yourself off, and start over again.  I believe that we should always be growing and evolving.  I plan to keep trying to improve myself all the way up to my last day on this earth.

We can always learn something new.  We can always make improvements to ourselves.  We are not set in stone.  It’s never too late to make yourself a better person.  Isn’t that why we are here?  To take what we are given and be the best version of ourselves that we can be?  I hope you are inspired to set some goals and make some improvements in your life.  You can do it.  You deserve it!

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2017 Holiday Challenge!

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The 2017 Holiday Challenge Begins November 20th!

It’s that time of year again! Time to make an extra effort to stick to our exercise routines.  There’s lots to do with holiday parties, family get togethers, shopping, cooking, and more, so our exercise programs fall to the way side.  But not for you! Join me in pledging to perform any type of physical activity for a minimum of 45 minutes/day from November 20th to December 21st.  Anyone who wants can be a part of the challenge.  Enlist your family and friends to take part, too. Don’t let your workout routine suffer this holiday season!

There’s extra incentive for clients who come to class at Pilates, Core, & More.  Every time you attend a class during the holiday challenge, your name will be entered into a drawing.  The drawing will take place at our Holiday Party on Friday, December 22nd from 10am-12pm.   Here’s how it works:

For every class/session attended the week of November 20th, you receive 4 tickets/class.

For every class/session attended the week of November 27th, you receive 1 ticket/class.

For every class/session attended the week of December 4th, you receive 2 tickets/class.

For every class/session attended the week of December 11th, you receive 3 tickets/class.

For every class/session attended the week of December 18th, you receive 4 tickets/class.

Prizes include the following: FREE classes, T-shirts, ToeSox, and Essential Oils.

This is a great opportunity to stay motivated to exercise through the holiday season!

 

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Michelle’s Whole30 Success Story

img_0461I want to share with you Michelle’s success with Whole30.  She completed her first Whole30 and had amazing results.  Here’s her story:

“I started the whole 30 after talking to Christina who had been on the program for about a week. I had heard about the Whole30 in February 2017 from my massage physiologist in Scottsdale . He had suggested it because he noticed I had so much body inflammation. It was particularly bad in my neck and really throughout my body. When he explained it to me, I replied that it was way way too drastic for me! There would be no way then I could stick to anything that strict.
Christina presented it just offhandedly that she was doing the Whole30.  I didn’t remember that David had suggested this many months prior. My body had been getting so stiff and sore even with physical therapy that I was ready to try anything.
I went into the program whole heartedly and convinced that possibly this could help me. I had to stay focused and I had to stay committed. I did a lot of praying during that time to keep me compliant to the program. Some days are better than others, but I never cheated and I followed the program to a T. I also relied on Christina and some of the recipe she shared with me.

I noticed the first positive effects about day seven. I noticed that my joints in my knees and my hips were pain-free that in itself was a little bonus. When my arthritic neck pain improved, I was ALL IN !!! I began to believe that I truly am what I eat. I didn’t experience a lot of cravings. I was craving meat and that was on the program. I left each meal being satisfied and therefore not snacking like I had before. I just began to have a sense of well-being. As the 30 days were coming to a close, I decided to go to my internist and have a lipid panel and blood panels done. I had just had these exact panels run a few months earlier in May and was just excited to see what a difference the Whole30 made.
My body inflammation had been extremely high… It was 11.3 and normal is less than 3. It was a wonder I could move. The blood panel showed my body inflammation was down to 3.9. My glucose was excellent, my triglycerides were cut in half and my cholesterol was cut in half. My doctor took me off of two medications. I have been on cholesterol medication since I was 33 so I’ve been on cholesterol medication for mote than 33 years. I will be retested in three months.
I was really excited about the results after having completed my first Whole30.  I will be starting another Whole30 with Christina on October 1. The only reason I ever even entertain the fact of trying something that I thought was so outrageously difficult was that I had nothing to lose but my joint inflammation pain and if it didn’t happen – hey, I only lost a month. My numbers improved. My body feels better and I lost 8 pounds! That’s a big win in my book. Hope some of you gals try it… What do you have to lose?”

This goes to show you it can be done and you can have amazing results, too!  For more information, google Whole30.

FitGirl, Inc.

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I continue to be impressed by FitGirl, Inc. I don’t even remember how I first heard about FitGirl, but I knew immediately it was something I wanted to support.

What is FitGirl? I took this quote straight from the website:

“The mission of FITGirl, Inc. is to empower young girls as they develop and mature by demonstrating positive lifestyle choices; physical, mental, relational and nutritional.

FITGirl, Inc. was established to provide wellness programs for middle and high school youth in Nebraska.”

It was founded by Cheri Dickmeyer in 2015, and it is growing by leaps and bounds.  It is my pleasure to help by teaching Pilates classes to girls when she needs me.  This fall, I am teaching at 3 different Millard middle schools.  Last year, it was just one, and I’m expecting it to continue to grow.

I encourage you to support FitGirl, Inc.  It is making a huge difference in the lives of many girls!

Visit the website to find out more: http://fitgirlinc.com/

May Client Spotlight

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Loretta Patterson

Q. How long have you been practicing Pilates?

A. About 3 years.

Q. What is your favorite exercise?

A. Ballet Stretches.

Q. What is your favorite piece of equipment?

A. The Cadillac.

Q. What other forms of exercise do you regularly participate in?

A. Walking and riding horses.

Q. Tell us about your family.

A. I’ve been married to Doug for 35 years and have a son and daughter. My son and his family live in Omaha and I have 3 grandsons.

Q. What is your favorite food?

A. Chicken.

Q. How do you find time for Pilates?

A. I like doing it first thing in the morning to start my day with energy.

Q. What do you think is the biggest benefit of doing Pilates?

A. My body and mind seem to work better!

April Client Spotlight

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Marilyn Schroer

Q. How long have you been practicing Pilates?

A. I have been practicing Pilates for almost six years and I find the exercise great for core strength, balance and overall health, all those things important as I age.

Q. What is your favorite exercise?

A. I love the Short Spine exercise.

Q. What is your favorite piece of equipment?

A. They don’t call it the Cadillac for nothin’.  It’s just fun.

Q. What other forms of exercise do you regularly participate in?

A. My husband and I love walking Zorinsky, Lauritzen or just the neighborhood,  or our elliptical in the basement as a last resort in January.  I like Tai Chi as well.  It is a slow, meditative practice, supposedly graceful, still working on graceful.

Q. Tell us about your family.

A. Our son passed away several years ago after suffering for many years from a devastating injury.  We think of him every day and he will always be with us.

Q. What is your favorite food?

A. Lasagna, anything Thai.

Q. How do you find time for Pilates?

A. Being retired means having time for Pilates.

Q. What do you think is the biggest benefit of doing Pilates?

A. I have some serious issues with my back and Christina helped me to see the benefits of Pilates.  I feel much better and do basically whatever I want to do physically with no discomfort, a small miracle for sure.  I really do wish that people who are again and not feeling as well as they might would consider Pilates.  The Reformer is an intimidating piece of equipment, but the practice works.

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April Arms & Abs Challenge

With March Mat-ness behind us, we need a new challenge for the month of April.  Why not focus on our arms & abs!  Join me as we perform 3 arm exercises and 3 ab exercises for 25 days.  We start with low repetitions of each exercise and build up the number of reps over the course of the month.  By May, your arms and abs will be ready for sleeveless crop tops!  Follow the calendar below and try to stick with the program the whole month!  Good Luck!

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Ivivva Pop Up Shop

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Do you have young girls who like to dance, play sports and look great?  Then, don’t miss this great opportunity!  The ivivva athletica store from Kansas City is holding a pop up shop at Pilates, Core, & More on April 21-23rd.  Ivivva athletica is athletic wear for girls created by lululemon.  The clothing is fun, well made, and girls love it!  Take time to come check it out!

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Pilates & Pinot – March 30 @ 7pm

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It’s Back!  Pilates & Pinot on Thursday, March 30th at 7pm.  

Don’t miss this great workout followed by wine & socialization!

The Pilates Equipment Circuit class is a fun & challenging workout where participants move from the Reformer, the Cadillac, the Stability Chair and the Tower performing different Pilates exercises for 1 minute at a time.  It’s a full body workout with modifications to make it more or less challenging to fit your needs.  After the 55 minute workout, participants will relax and socialize with a glass of wine.

The class is $25 for a single participant.  If you sign up with 1 friend, you pay $40 for both of you.  If you sign up with 2 friends, you pay $45 for the 3 of you.  Working out and drinking wine is always more fun with friends!!!

Class size is limited and preregistration is required.  Please sign up by Monday, March 27th.  Minimum of 4 participants is required.

 

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