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Pelvic Floor Muscles and Kegel Exercise

2007-08-16T06:37:24Z

Pelvic Floor Muscles and Kegel Exercise
We all have pelvic floor muscles.
They are attached to the inside of the pelvis and form a sling between
the legs supporting our internal organs. If they were not there, all
our insides would fall out !
The strength of these muscles is reduced in pregnancy and in very

Recipe :: Strawberry Kiwi Smoothie

2007-08-16T06:36:03Z

Recipe :: Strawberry Kiwi Smoothie
Kiwi fruit is packed with vitamin C, which makes this smoothie ideal
for breakfast.
Preparation Time : 5 Minutes
Servings : 1
Ingredients :
- 1 cup (8 oz.) of apple juice
- 1 container (8 oz.) strawberry nonfat yogurt
- 2 whole kiwi fruit, peeled and chopped
- 10 oz. strawberries

Pilates Exercise :: Front Support / Plank Pose

2007-08-16T06:35:00Z

Pilates Exercise :: Front Support / Plank Pose
Plank is a well-known exercise that we see in both Pilates and yoga.
It is one of the most popular exercises for developing core strength
and stability.
While Plank really targets the abdominals and shoulder stability, you
will find that plank is an excellent way to get a full body challenge.

Pilates Ring and Pilates Magic Circle

2007-05-13T06:24:35Z

Pilates Ring and Pilates Magic Circle
by Geraldine Marques-Frediani, Pilates Instructor
The exercise equipment developed by Joseph Pilates uses resistance to
aid in the goals of what he called "Contrology".
One of his devices was the circle - a simple piece with some padding
on opposite sides.
The updated version of this piece of equipment is the Pilates ring.

Polls About Pilates

2007-05-13T06:21:21Z

Polls About Pilates
[link]
» How much Pilates experience do you have ?
[link]
» When you select a Pilates instructor, which factor is the most
important ?
[link]

Recipe :: Melon Smoothie

2007-05-13T06:19:09Z

Recipe
Melon Smoothie
Cantaloupe and honeydew melon is blended with lime juice and sugar.
Preparation Time : 5 Minutes
Servings : 2
Ingredients :
- 1/8 cantaloupe - peeled, seeded and cubed
- 1/8 honeydew melon - peeled, seeded and cubed
- 1/2 lime, juiced
- 1 tablespoons sugar or sweetener
Directions :

Pilates Exercise :: Seated Legs with the Pilates Magic Circle

2007-05-13T06:16:27Z

Pilates Exercise
Seated Legs with the Pilates Magic Circle
Seated Legs with the Pilates ring is the perfect Pilates exercise to
tone the inner thighs and the abdominal muscles and lift the pelvic
floor.
Seated Legs is done with the Magic Circle, or sometimes using a
fitness ball.
Starting Position
Sit on your sit bones, on the edge of a firm surface like a chair or

How To Enjoy The Foods You Love And Trim That Waistline

2007-04-11T10:02:32Z

How To Enjoy The Foods You Love And Trim That Waistline
by Geraldine Marques-Frediani, Pilates Instructor
Eat Six Meals a Day
We're so used to hearing people talk about eating less food that it's
become weight-loss doctrine. The new philosophy that I want you to
keep in mind is "energy balance."
Researchers at Georgia State University developed a technique to

Recipe :: Banana Mocha Protein Smoothie

2007-04-11T09:49:45Z

Recipe :: Banana Mocha Protein Smoothie
Good news die-hard coffee drinkers, you now have a protein shake
recipe that will give you more sustained energy than a morning coffee
alone.
Preparation Time : 5 Minutes
Servings : 1
Ingredients :
- 1/2 cup coffee or herbal coffee substitute, already prepared

Exercise :: Pilates on the Mat :: Pelvic Curl / Bridge

2007-04-11T01:59:43Z

Exercise :: Pilates on the Mat :: Pelvic Curl / Bridge
Starting Position
Lie with back on floor, spine in neutral position.
Bend knees and place feet hip-width apart.
Body is relaxed, arms are at sides with palms facing floor.
Workout
Inhale to prepare.
Exhale, tighten abdominal muscles and lift lower back off floor, one

Water Is Your Body's Most Important Nutrient

2007-03-12T10:29:12Z

Water Is Your Body's Most Important Nutrient
by Geraldine Marques-Frediani, Professional Pilates Instructor
Everyone should drink at least 2 liters or 64 ounces per day,
and if you exercise or are overweight, even more.
Water is your body's most important nutrient, is involved in every
bodily function, and makes up 70- 75% of your total body weight.

Recipe :: Purple Fruit Smoothie

2007-03-12T10:24:38Z

Recipe :: Purple Fruit Smoothie
This is a great smoothie for breakfast - and sometimes lunch or
dinner !
You can substitute the orange juice with any mix of juices or even soy
milk !
The soy milk adds more of a milk shake quality than the juice does.
You can add whey powder and enjoy it after your Pilates workout.

Exercise :: Pilates on the Mat :: Criss Cross

2007-03-12T10:17:17Z

Exercise :: Pilates on the Mat :: Criss Cross
Start Position
Lie on your back (supine position), face up on floor with knees bent
and aligned over hips, calves parallel to floor, hands behind head,
unclasped.
Draw abs in so lower back is firmly against floor.
Inhale as you lift head, neck and shoulder blades off floor.

Wishing you wealth and good fortune in the Year of the Pig !

2007-02-19T05:10:09Z

Wishing you wealth and good fortune in the Year of the Pig !
[link]
Geraldine Marques-Frediani
Pilates Instructor
[tel] 08 9521 2616 [ +66 8 9521 2616 ]
[email] stylepilates[at]gmail.com
[url] [link]

The Core Muscles & The Pilates Powerhouse

2007-02-13T03:31:20Z

The Core Muscles & The Pilates Powerhouse
by Geraldine Marques-Frediani, Professional Pilates Trainer
Anatomy of the Abdominal Wall
Twenty-nine muscles make up your body's core.
Some of the major muscles include those in your back (multifidus,
erector spinae) and your abdomen (external oblique, transversus