Improve Posture and Poise with Pam’s Pilates

Please note:  The following is of my own experiences only.  Check with your health care provider to see if Pilates is right for you.

I vowed this would be the summer of new experiences.  With only one week left of summer break, I can honestly write that I kept that vow!  One of the most impactful of those experiences is one I will continue long after summer is over ~ Pilates at Life Time Fitness’s LifeStudio with Pamela Barich.  I can’t say enough about Pam’s Pilates class.  My posture is more aligned.  I walk taller.  I look slimmer.  I am more toned.  I am more flexible.  In a word . . . I feel better.

At LifeStudio (a part of Lifetime Fitness), I am supervised by a specially trained instructor named Pam Barich.  Pam earned her Pilates certification in 2005 after a few years of teaching aerobic classes.  She was taking Pilates classes herself and found that it was the one practice that was enhancing all other aspects of her life.  As Pam explains, Pilates “develops core strength, giving overall strength.  .  . When that is strong, you can have strength all over.”   She advocates Joseph Pilates focus on concentration to achieve mind/body connection that “works the body from the inside out,” as Pam states.  Pilates gives you a work-in that makes other workouts that much more effective.

How and why did Pilates begin? As Medicine.Net defines, Pilates was created in the 1920s by the trainer Joseph Pilates for the purpose of rehabilitation. Pilates’ first clients were soldiers from war and dancers such as Martha Graham and George Balanchine (to strengthen their bodies and heal their aches and pains). His techniques are maintained today as dancers, athletes and anyone looking to improve their overall physical and emotional fitness are utilizing the method.  I remember my dance teacher years ago recommending enrollment in a Pilates class to enhance poise and technique; but, back then Pilates classes were much harder to find in the suburbs. In fact, when I hunted for a class in the early ’90s, there was only one studio in downtown Chicago offering a few classes.  I would have had to travel to New York if I wanted to take any comprehensive Pilates sessions.  Today, Pilates is conveniently offered at my own gym with highly specialized instructors!  Very few health clubs are as comprehensive as Life Time Fitness . . . offering Pilates, yoga, aerobics, spin, marathon trainings, boot camps . . the list goes on.

What exactly is Pilates? Pilates is an exercise system focused on improving flexibility, strength, and body awareness, without building bulk. The method is a series of controlled (and I mean very controlled) movements performed on specially designed spring-resistant exercise apparatus (in our class, that is the Reformer) or on the floor (mat work).  Pilates is resistance exercise, not aerobic; although, the heart rate will certainly rise.  I sometimes wear my heart monitor and my heart does raise to my Zone 2 & 3 levels.  It’s closer to weight lifting than it is to aerobic activities, and so it should be considered resistance exercise.  As an avid strength trainer, I use Pilates to refine my posture and core strength – things that I can’t perfect with weight lifting alone. It actually makes me sit and stand more properly and comfortably!!!

Two of the key elements of Pilates are core muscle strength and spinal alignment.  There are movements in my Pilates class that work muscles I’ve never worked before!  Pilates is unique in that it truly targets the core, including the very hard to train lower abdominal muscles.  Everyone talks about using your “core” but what exactly is it???  The “core” consists of the spine, abdomen, pelvis, and hips. Some of the main core muscles are the erector spinae (located in your back along your spine), the internal and external obliques (the sides of your abdomen), the transverse abdominis (located deep in your gut, this muscle pulls your belly button in toward your spine), the rectus abdominis (the “six-pack”), and hip flexors (in your pelvis and upper leg). Now, who doesn’t want to tone those muscles?!?

During a Pilates session with Pam, whether it’s on the Reformer or on the mat, she continuously prompts us to concentrate deeply on those core muscles, as well as on our breath, the contraction of our muscles, and the quality (not quantity) of our movements. Practicing that coordinated concentration enhances our life outside of the studio as well as we carry the control through to our lives.  It helps us connect our body, mind and spirit to create peace withn.

Pam pushes you to stretch to your most optimal level without overstepping your limits.  As an example of her highly individualized instruction, on the first day of my small group class (there are 4 of us), Pam had us perform basic stretches on the Reformer and mat to identiy our current (or pre-Pilates) flexibilty and strength levels.  As she approached each of us throughout the hour, she demonstrated differentiated movements for each of us to tackle according to our own body’s abilities.  Now that we’re each acclimated to the Pilates fundamentals, every session consists of choreographed movements that push each of us at our own paces and alignments.  Individualized instruction at group pricing!

Grading Girl gives Pamela Barich’s Pilates class an A+ for  a healthful way to improve strength, balance, and flexibility. Men and women of various ages and fitness levels take Pilates.  I walk out of class feeling lithe and light with a super-straight posture.  I guarantee you will gain from it as well.

CHECK OUT MY SECOND POST IN THIS SERIES HERE:  Progression in Pam’s Pilates

** Try a class!!  Pam offers a FREE introductory session to anyone interested.  You don’t even have to be a Lifetime member for the free trial.  Email her at pbarich@lifetimefitness.com.    Don’t forget to tell her Grading Girl sent you! 🙂  **

Want more proof of how much Pilates can do for your strength and flexibility?  Here is a video of Alejandra Randazzo, a veteran Life Time Fitness (Schaumburg) Pilates Instructor, performing on the Reformer:

Come to Life Time Fitness to improve your fitness for a lifetime!

STAY TUNED FOR UPDATES ON GG’S PILATES PROGRESS.  GG WILL POST TO THIS SERIES EVERY FEW WEEKS.

Disregard the Irregardless

A student came up to me after class and asked if irregardless was a word.  This prompted GG’s latest mini-lesson:

Irregardless vs. Regardless

To answer my student’s question, irregardless is not a word.  It is a double negative, combining the words regardless and irrespective.  Yes, there can be double negatives in English as well as mathematics.  Let’s take a closer look:  Regardless means despite something or without regard.  If we say irregardless, we are literally saying without without regard.  This does not make sense!

Here’s an example of the correct usage of regardless:

Regardless of the obstacles, he persevered and overcame his hardships.

Regardless of the obstacles, he finished the race!

Between is Among the Difficult

Here is another pair of words many of us interchange incorrectly.

Between vs. Among

Between A Rock and a Hard Place (cupcakes2 on Flickr)

Use between when you refer to to people, places, or things.

Example:  Kimm had to choose between going on a cruise and catching three Broadway shows.

Use among when you refer to three or more people, places, or things.

Example: The gold treasure was divided among the crew of the pirate ship.

Nuke and Eat Stir Fry

I found this in a past issue of Women’s Health and made it the other night so that I wouldn’t have to worry about making lunches for the week.  I just savored my last portion for lunch.  I hunt for recipes like this that don’t taste as “clean” as they are.  The spices coupled with the fresh veggies and tender beef make for a satisfying meal that provide the right ratio of protein, carbs and fat.  This can also make for a perfect post-workout meal or delicious dinner.

An A+ Dinner

NUKE-AND-EAT ASIAN STIR-FRY  

Time-saving Tip: Make this recipe on Sunday, then freeze it in single-serving portions—you’ll have a healthy “fast-food: meal ready anytime you want it.

(I modified to make it even cleanier by eliminating extra salt, replacing one egg with two egg whites, and using low-sodium soy sauce.)

• 2 egg whites, beaten
• 4 Tbsp low-sodium soy sauce
• 1 lb beef sirloin, sliced into 2″ strips
• 1 Tbsp sesame oil
• 1 Tbsp cornstarch
• 1/2 tsp crushed red pepper
• 1 Tbsp chopped garlic
• 2 tsp grated fresh ginger
• 2 carrots, sliced into 2″ strips
• 1 8 oz can sliced water chestnuts, drained
• 1 medium onion, sliced
• 1 bunch scallions, sliced into 2″ strips
• brown rice (you can make a batch of this ahead of time as well and portion it along with the stir fry)

In a bowl, combine the egg whites and 1 Tbsp of the soy sauce, and stir well. Then add the sirloin strips and set aside to marinate. Next, heat the oil in a large nonstick skillet while you mix the remaining soy sauce, the cornstarch, and the crushed red pepper in a bowl—this is your sauce, to be used later. Once the skillet is hot, stir-fry the garlic and ginger for about 30 seconds, stirring constantly. Then, at 30-second intervals, individually add the carrots, water chestnuts, onion, and scallions. Next, remove all the vegetables from the skillet and place them in a bowl. Put the beef-marinade mixture in the skillet, cook for 2 to 3 minutes, then pour in the sauce, stirring and cooking until it’s thick and bubbly. Finally, add the vegetables back to the skillet, and cook everything together for a couple of minutes, or until hot.

Let it cool, then place individual portions in plastic containers and freeze. When you’re ready for a quick lunch, microwave the stir-fry for 3 minutes or until hot and serve with one serving of the brown rice. Makes 3 servings

Per serving: 486 calories, 42 g protein (2.2 g leucine), 45 g carbohydrates, 16 g fat, 7 g fiber

GG’s Tip:  You can substitute with other veggies you have on hand . . . broccoli, cauliflour, red peppers . . .

Get Into the Spirit!

This week is Homecoming Spirit Week at my school.  This is one of my favorite weeks of the year!

 

MONDAY:   Roll Out Of Bed Day

 

 

 

TUESDAY:  Tie-Dye Tuesday

 

Yes, I bought these jeans like this!

 

 

 

 

 

 

 

 

 

 

 

 

 

WEDNESDAY:  Wacky Wednesday

 

 

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

THURSDAY:  Go Green Day

 

 

 

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

GG’s First Giveaway – For a Very Good Cause!

Grading Girl’s First Giveaway!!

October 13th update:  The winner of this giveaway is Stefanie Dell’Aringa.  She will receive a set of the Yum Yum Time Bowls!  Check out her beautiful poem:

Unwrap Me
by Stefanie Dell’Aringa

Scout’s honor, this is my life:
I feel like an Egyptian mummy
being wrapped in slow motion from the feet up
My insides are like pottery breaking
As the python cloth squeezes
Unwrap me, please, and let me be a boy again
Because my ankles are tired
And I don’t like the word “prosthetic”
If Star Wars was real, I’d light saber myself
Out of this mess
Hurry, and find me a cure
Until then, I’ll go outside
I’ll blow hot, angry air into my trumpet
I’ll eat cake. Sweet!
I’ll decide I can wait
And then I’ll go to bed and dream
Of a ladder made of Legos
That reaches straight to heaven
and it doesn’t hurt to climb it

___________________________________________________________________________________________________________

A few years ago, I stumbled upon the most adorable bowls that offer portion control with a smile. These unique little conversation pieces are perfectly portioned for snacks – nuts, fruit, candy . . . you name it.  I have two sets and bought another one for my brother and another for my mom.  These are the subjects, in fact, of one of Grading Girl’s first reviews.  Check it out for details:  Yum Yum Time

Well, since purchasing these bowls and writing my review, I’ve sadly learned that Tracy Adler’s 9-year old son, Elliot, has been diagnosed with CMT2 (Charcot Marie Tooth) in October of 2007 when he was 7 years old.  In a nutshell, his nerves are dying – starting at his toes.  Right now, Elliot must wear braces on his legs while he fights very hard to not let this stop him from doing all the things he wants to do – a very heavy task for a young, brave boy!  There is not much awareness out there of this degenerative disease much less the funds for research.  Perusing the Hereditary Neuropathy Foundation website, I shockingly discovered that so little is known about this that many people undergo years of testing before being diagnosed because most doctors cannot even recognize the symptoms!!!  As the disease progresses, many people have to wear braces constantly and/or use a wheelchair.  In the worst cases, CMT can impair breathing or even death.   As Tracy writes on Elliot’s blog, whatever nerve and subsequent muscle loss he experiences between now and a cure will most likely be gone forever. So a cure is not only important – but time is of the essence.

To help raise much needed awareness of this horrible disease, Grading Girl is hosting a contest:

CMT – GG’s Challenge for Awareness

Tracy Adler has graciously offered to giveaway a set of her YumYum dishes (set of four/one of each color) to the lucky person who writes:

• a short poem illustrating the perseverance of this brave boy OR
• a statement that pinpoints what CMT is

• no minimum or maximum length
• if you’re penning a poem, it does not have to rhyme

• the statement or poem that touches the heart of this boy’s bravery will win the set.  I’m not looking for Shakespeare, only true genuine words!

Here’s all you need to do:

1.  Go to Elliot’s blog titled Elliot’s Corner and read a couple of his (short) blogs to find out about his condition.

2.  Come back to this blog on Grading Girl.  Submit your poem via replying with a comment.

3.  Please submit by Monday, October 12th.  The winner will be notified within a few days of the deadline and will receive his/her Yum Yum dishes!!

Elliot’s blog is at http://elliotadlerscorner.blogspot.com/

Tracy Adler’s Snackware site is www.yumyumdish.

Find out more about CMT at Hereditary Neuropathy Foundation

Elliot has his own Twitter account and updates regularly.  Following him is a joy @ElliotsCorner.  Tracy also updates on Elliot’s condition @TracyAdler.  Follow them both!

Let’s Cure Readicide!

Over the summer, I was inspired and awakened after reading Kelly Gallagher’s Readicide:  How Schools are Killing Readers and What You Can Do About It.  Kelly Gallagher is a high school English teacher in Anaheim, CA whose theories I’ve been advocating and utilizing for a few years.  Four years ago, I designed our school’s sophomore reading strategies classes based on his philosophies in  Deeper Reading: Comprehending Challenging Texts, and Teaching Adolescent Writers afforded me new creative opportunities with my senior expository writing students.  

Readicide talks about the “mind-numbing” practices in our schools that turn students off to reading such as the overuse of study guides and paragraph-by-paragraph overanalysis of literature.  He illustrates data-based research to show just how drastically reading is dying before offering specific strategies to curb this epidemic.  It’s a quick read – it took me all of two hours to sweep through.  For those that haven’t read it, GG highly recommends it!

During our department meeting today, we viewed the 20 minute DVD Gallagher produced that depicts his guidance with the Article of the Week (AoW).  AoW is one of the practices he advocates to curb ‘readicide.’  He points out that while his 9th grade English students could analyze characters in Lord of the Flies, they didn’t know how to discern Al Quaeda from Al Gore nor could they identify the current Vice President of the United States.  This brings up a great point – most students don’t read outside of the classroom; most students are current-event-illiterate.  AoW combats that.  It involves sharing a current events article (i.e. Business Week, Wall Street Journal, etc) with the class at the beginning of the week and then asking them to turn in a response along with evidence of active reading at the end of the week. 

Gallagher graciously shares all articles he used last year for his 9th and 10th grade English classes along with his current collection he is beginning this year.  He shares them on his website, kellygallagher.org.  He asserts that AoW is now practiced in every single English classroom at his school; consequently, students leave the building at the end of the year having read approximately 140 pertinent articles they would otherwise have not been exposed to.

I am definitely incorporating AoWs into my reading classes as well are many of my colleagues.  I am using some of Gallagher’s articles along with my own.  Grading Girl gives Readicide an A+ for eye-opening data, researched reasonings, and practical strategies that assist teachers with helping students gain back an interest in reading and, thus, an interest in life.

What Bugs You?

People love to complain, rant, and rave – my students are no exception.  I use this lesson early on in the year to get them warmed up to writing.  They rarely experience brain freezes for this one!

What Bugs Me . . .*

• Talking loudly on cell phones at inappropriate times and places
• Shopping on the day after Thanksgiving and the day after Christmas
• Subscription cards that fall out of magazines
• Telemarketers
• People who lose all manners to get a parking space
• Filling my car with gas
• Drivers who don’t observe the rules of the road and crash into your less than 2 month old car!!!!
• People who say “ta” instead of “to.”
• People who update their FB status 12 times a day.

. . . You get the picture!

YOUR TURN TO RANT AND RAVE –

1. Brainstorm a list of at least ten things that bug you.
2. Choose ONE to write about.
3. Type a one-page description of why this particular issue/item/etc. bugs you.

There!  Doesn’t that feel good to get that off your chest?!?

adapted from Kelly Gallagher’s Teaching Adolescent Writers

Find the Fib

People usually love to write about themselves.  Writing can be therapeutic, it can be a chance to express oneself more openly than one may in person, and it can provide a creative channel to explore.  Here’s an assignment my seniors run with time and again:

Find the Fib*  

Below you will find five statements about me. Four of the statements are true, one is a fib. Can you guess which one is the fib?

1. My voice is the voice of two characters on a pinball game.

2. I worked as a runway model.

3. I was interviewed and appeared on a national television show to give my opinion about one of the past season’s American Idol contestants.

4. Teri Hatcher is my third cousin on my mother’s side.

5. I hang glided 1400 feet in the air, and later jumped off 100 ft cliff.

 

Now it’s your turn!

a. Type five statements about yourself. (think of your accomplishments, accidents, travels, mishaps, etc) Four statements must be true and one statement must be a fib.

2. Print a copy of your statements. Go to as many classmates as possible. You must go to at least ten people, but the more the better. Keep track of how many people can spot your fib and how many cannot. Tell me your results here: _____ # of people you fool _____ # of people who correctly guess your fib The person with the fewest correctly guessed fibs will be officially titled the “Best Fibber” of the Class of 2010!!!

3. Now . . . choose one of your true statements to elaborate on. Your assignment is to tell the story of this statement in writing! (minimum one well-developed paragraph)

*adapted from Kelly Gallagher’s Teaching Adolescent Writers

btw – the fib is #4!  🙂

Advise the Adviser

Adviser or Advisor???

AP style tells us to use adviser rather than advisor but it does not indicate why.  I am interested in learning the reason.  Perhaps it has to do with the etymology of the word.

Maybe because the root verb (“advise”) ends in the letter E, the -er suffix is preferred to the -or suffix.  An analogous case is the verb organize, which becomes organizer (and clearly not “organizor”).

Dictionaries say these words are synonymous.  Neither seem technically incorrect or correct.

What do you think?  Comment back – do you use advisor or adviser?

Color Your World!

There’s something to this.  I was shopping in Francesca’s boutique, flipping through Michele Bernhardt’s Colorstrology book, and discovered that my personal color is Jaffa Orange.  There is something to this because the cotton tank I already had in my hand to purchase matched the color exactly.   Hmmm . . . Colorstrology tells us that our birthday carries a numerological value and meaning.  That value corresponds to a color palette from which we can draw insight about our personalities.  Wearing, decorating and surrounding ourselveswith this specific color is supposed to bring out our true selves, our best selves.  We are not to confuse our personal color with our favorite color – Bernhardt says that our favorite color can change as we evolve or change our surroundings.  Our personal color, on the other hand, remains constant.

This fun book rests on my coffee table.  There is a page for every day of the year.  There are even color swatches in the back to take with you when shopping for your color.  🙂 In addition, each color has its PANTONE® Color identification to help find the perfect match.  I like the suggestions Bernhardt gives for using your personal color. 

Want to send an ecard telling the bday person what his/her color is?!  It’s completely free – here’s the link for the ecards!

 Grading Girl gives Colorstrology an A+ for an interesting alternative to traditional zodiac and astrology readings.

I’d say this is pretty accurate . . .

My Personal Color ~ JAFFA ORANGE

Analytical, Responsible, Sensitive

If you were born on this day:  “You love to use your mind.  Your ability to analyze problems and situations is exceptional.  You never really know just how good or talented you are due to your yearning for perfection.  Many of you cover your sensitivity with facts and a composed exterior.  You actually have a very sensitive spirt that needs to be nurtured and recognized.” (Bernhardt)

Colorstrology says that wearing or surrounding myself “with Jaffa Orange helps you live life more freely by integrating your intellect with your emotions and your passion with self-control.” (Bernhardt)

Cherry DeLIGHT

An A+ Dessert

A reader asked me why I only post healthful (not healthy) recipes so I decided to post a more decadent dessert that only seems un GG-like.  This is actually fat free despite its creamy richness.  So go ahead, we all need to splurge once in a while.  Everything in moderation . . . including moderation.  🙂

I love all things cherry – I eat marochino cherries out of the jar, cherry lifesavers are my favorite candy, and I pop bing cherries like popcorn.  My mother’s Cherry Delight dessert may have been the dish that started it all.  I fondly recall racing my dad to the fridge for the last piece of this no-bake treat.  I was working out yesterday, of all things, and was trying to think of a way to give this dish an “eat clean” makeover.  I had a taste for it and can’t remember the last time I enjoyed it.

GG sits before you now exclaiming that the experiment worked.  I have to say it tastes more sinful than it is.  This is a great warm weather dessert that’s always been a crowd pleaser in our family.  If you like sweet, if you like creamy, and if you like cherry, check this out.  It’s real simple and quick to whip up (unless you’re feeling the urge to make your own angel food cake, like I did):

Cherry DeLIGHT

• Angel Food cake, cut into small cubes (homemade or store bought) ****Don’t forget, there are no egg yolks in angel food cake.  That means no fat!!***
• 2 packages sugar-free vanilla instant pudding mix (original recipe calls for regular vanilla instant pudding mix)
• approx. 2 cups of pitted Bing cherries (original recipe calls for 2 cans of cherry pie filling) **my favorite cherry pitter is from Williams Sonoma
• 1 cup non-fat plain Greek yogurt (original recipe calls for one pint sour cream)

In a 9 x 13 pan, spread half of the cubed Angel Food cake on the bottom.  Make the pudding according to package directions (use skim milk).  Mix the yogurt with the pudding.  Layer half of the pudding mixture on top of the broken cake in the pan.  Place the second half of the cake cubes on top of the pudding.  Layer the second half of the pudding on top of that.  Place the cherries on top.  Refrigerate for at least 4 hours.  That’s it!

There you have it ~ a family recipe made over into a non-fat decadent dessert!!!!

GG at the Movies – The Time Traveler’s Wife

I would not want the ability to time travel to the future – I believe in taking life’s triumphs and trials as they come.  I might, however, want to take a brief trip back to various occasions of my life.  My daughter’s birth was hands down the best day of my life so naturally I wouldn’t mind revisiting that; it might be fun to take a quick trip to when I was a small child too.  I don’t think I’d want to hang around long enough to change anything . . . who knows how much one small occurence could change signficant results.  It could be enlightening, though, to time travel all the way back to an era in history such as the Romantic period just to experience firsthand a piece of what we read about in literature and history texts.

The Time Traveler’s Wife is a movie that lets us fantasize about this if only for a couple of hours.  A librarian at the Newberry Library in Chicago (one of my favorite places for professional development, by the way) suffers from a rare genetic disorder that sends him hurtling through time whenever he is under extreme duress.  Despite the fact that he vanishes at frequent and lengthy intervals, Henry attempts to build a stable future with the beautiful young heiress, Claire, whom he loves. Eric Bana (my new crush) and Rachel McAdams star in this fantasy, and they both are very close to the characters I pictured in my head when I read the book.

I read the book by Audrey Niffeneger five years ago and enjoyed it so much that I instantly formed a summer reading group for my senior students to discuss it in-depth.  The endearing love affair between the two protagonists stuck with me long after I read the last chapter.  Yes, the movie does not delve as deep into Claire’s anguish as the book.  It does not even follow Claire to as old of an age as she progresses to in the book.  Regardless, the movie is a tear-jerker romance in its own right. I went to see this on its second night release . . . I heard plenty of sniffles throughout the show, a testament to the believable characters and appealing plot.  Grading Girl gives The Time Traveler’s Wife a solid B for its hug-your-heart, endearing message – that is, true love has no boundaries.  GG says this movie is worth your time!

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