brilliantbodiesbyjulieLLC

Reasons to drink water!

2012-01-28T08:05:00.002-05:00

Please read, more tips for why water. It doesn't matter what state of health you're in, its important in many ways! http://health.yahoo.net/articles/nutrition/photos/5-best-reasons-drink-water#0

Mat work tips!

2012-01-26T07:26:00.002-05:00

Great reminders for your mat work! My students 'BETTER' recognize these tips! I know you do! http://www.fitsugar.com/Common-Mistakes-Pilates-Mat-Classes-21414041
Mat work is only helpful like anything if you do it properly!

Exercise your way to better skin!

2012-01-22T10:40:00.002-05:00

Exercise affects your skin positively! Toned muscles=more support for skin, exercise=adrenal glands release DHEA and DHT hormones partly involved in acne, sweating=30% removal of toxins clearing pores! so keep up the exercise/sweat and find your glow!

I almost missed my own Press Release! Always read your spam folder....

2012-01-21T08:32:00.000-05:00

2011 Best of Manhattan Award!
https://www.commerceaward.com/PressReleaseUsca.aspx?cc=DBD-WM7T-Z7NN&utm_source=AS-G3F&utm_medium=Email&utm_content=1140&utm_term=U-V1&utm_campaign=1T-FN

Get ready for Safari!!!!

2012-01-11T16:55:00.000-05:00

Pilates on Safari-the article's coming! check this months Pilates style magazine for details of what its like! its coming soon! here are the details! only 11 slots avail! http://www.ujuzitravel.com/pilates-safari-4.php

Hum away your cold!

2012-01-08T12:13:00.003-05:00

Quick tip: More reasons I love music! Recent findings show Humming increased the airflow between the sinus and nasal cavities which kept the sinuses healthy and reduces the chance of infection. (Jon O. Lundberg Karolinska Institute) So during this cold/flu infested time of year, whether Lady GaGa, Mozart, Neil Young, Adele or the Beatles hum away infection!

Yoga to get better? or make you worse!

2012-01-07T08:38:00.002-05:00

Quick tip regarding yoga. I have had a love/hate affair with it for many many years and this article includes some of the reasons why. If you have any pain in your body, any injuries and have been told or think that "yoga is the answer" please read this! it is a bit long but very important to read!
http://www.nytimes.com/2012/01/08/magazine/how-yoga-can-wreck-your-body.html?_r=1&pagewanted=all&smid=fb-share

Pilates for Pro athletes once again helping their game!

2012-01-05T16:39:00.000-05:00

nice short article about Pilates and Aubry Huff, but i take offense to part of it and you can read why in the comment at the bottom. http://larrybrownsports.com/baseball/aubrey-huff-pilates-bounceback-season/108484

Make it a great healthy year!

2012-01-03T18:29:00.002-05:00

Just a note and quick tip for 2012 motivation: Thanks to the 30 people that came to class today! Happy that actually most were regulars who continued over the holidays to keep their routines! REMEMBER technique before all else, quality over quantity. Lighter weight but "full" range of motion, Straight knees-what else to say but STRAIGHT IS STRAIGHT. Stomach in on what you think are "non" ab exercises=always exercise with proper posture and last tip for today keep your focus eye level, don't practice stability or balance exercises LOOKING AT THE FLOOR! you don't want to walk around that way so don't practice doing it! Happy first day back to all my followers!

The Safari is almost here!

2011-12-28T17:54:00.002-05:00

Look for the article in Pilates Style in the next few weeks! https://twitter.com/brilliantbodies/status/152065501093306368

Dress for Success!

2011-12-23T18:23:00.002-05:00

Holiday quick tip: Watch what you wear. For most, how we look to ourselves informs how we feel and how we feel about our bodies informs our self image. So dress to the nines over the holidays to feel and look your best! A little trick will happen, by wearing your best outfit meaning NOT the over sized sweater or non fitted moomoo dress with nothing close to showing off but be PROUD of your shape, show off what you got and it will help you make smarter choices when you fill up at Holiday dinner! (ya don't want your out fit to split open!) Less Latkes, Less Christmas ham, less Buche de Noel! BETTER feeling about your self image the entire season and no freaking out in January!

More reason to eat your Veggies!

2011-12-21T18:23:00.002-05:00

Quick fact: Veggies help prevent infections! Broccoli and other Cruciferous veg's (cabbage, kale, bok choy, cauliflower, turnips to name a few) raise the amount of intra-epithelial lymphocytes-immune cells in the skin and intestines which inhibit microbes and help in wound repair. (Bottomline publications) So reach for the veggies during the holidays and stay healthy!

Quick tip on artificial sweeteners

2011-12-12T07:34:00.002-05:00

(I wont name names but you know who you are) A friend posted this with this note "Many years ago when I was dancing, a parent of one of the dancers saw me put nutrisweet into a cup of coffee. He was a doctor and scientist and he was doing research on this stuff at the time. He told me it was killing the rats they were testing it on and that this info would most likely never become public. He made me promise him I would never use it again. I never have and I am forever grateful! So I thought I should pass this on!" http://www.naturalnews.com/034378_artificial_sweetener_disease_ASD_aspartame.html

Age isn't for the Weak!

2011-12-11T15:16:00.001-05:00

In case you haven't seen it, here's a inspiring article that reminds us its never time to stop improving and maintaining a healthy lifestyle! p.s. shout out to all the ironman in who just finished in Kona, watching it on the tv was truly inspiring!
http://huff.to/siekDW

Exercise Quick Tip!

2011-12-09T16:53:00.001-05:00

Quick tip: All directions! Always rememeber to think down into the ground when your going up and reach opposite sides at the same time. Example: Stand up feet together rt arm up to the sky and lt arm straight down on the outside of your left leg, for a side stretch think about sliding the left hand down your left leg as you bend to the left side, then! This is the ALL directions part, keep reaching the left hand down your leg then the right arm to the left corner of the room AND! Push your "right" heel into the floor and you will feel a tremendous stretch from reaching ALL directions! 3 points, left fingers reach, right fingers reach and right heel, then change sides. Sitting all day? Stand up and do this!

Swim!

2011-12-02T12:21:00.000-05:00

Had the whole pool to myself yesterday so stayed in for 2 1/2 hrs! Pushed my butterfly to the limit! Then became a prune! When your given a gift take advantage! look it straight in the eye and be grateful, so i say thank you to the Pool/Swim Gods!

P.S Shout out to @RyanLochte and @RebSoni ! Swimmers Magazine
and @DaraTorres Dara Torres Post Sports 44 yr old Wonder!!!!

Coffee makes you happy!

2011-11-27T13:37:00.001-05:00

Quick tip for female coffee drinkers: 50,739 women, that's a lot you say? Prof Alberto Ascherio of Harvard studied those women and found those who drank 2-3 cps of coffee a day were 15% less likely to develop clinical depression than who drank 1 to fewer, his theory is connected to the prod of dopamine. (don't forget a cup is only 8oz) So find your happy medium ladies maybe 2 cups a day, Pun intended!

The experts chime in...

2011-11-27T10:43:00.000-05:00

CBS Sunday Morning
"Just how powerful IS positive thinking? Some cancer patients credit mindset for survival, despite experts' warnings....."
This was a great piece on CBS Sunday Morning this morning. Having gone through my own incredibly challenging times with injury and health issues having been on both sides of the debate of whether a positive attitude really has an effect on ones health, this piece and these experts talk about the facts and although they may upset some individuals it seems that an attitude may help behavior but the experts are still researching whether there is an the effect of a disease on the body and the hope or positive thoughts of the person. If you look at the large pix one can always be reminded that someone who had anger about their situation or illness did make it through and someone who had positive thoughts sadly did not, it doesn't make one better than the other. The pressure for the sick to stay positive and when the time comes that the illness takes its toll, those have a sense of guilt at their last breath just doesn't seem right...Interesting...and thought provoking.

Stay with your routine!

2011-11-25T15:19:00.000-05:00

Make today your best workout of the season! Use all that fuel from all the carbs and protein you ate yesterday to push you today and fill you with energy and strength for todays workout, even if its a long walk with friends and family or shopping in the black friday fiasco, take the stairs in the store instead of the elevator, walk uphill, carry your shopping bags home instead of cabbing or driving. Use that fuel or it will stay with you!!!!! Keep your routine during the holiday season and January will be a lighter brighter month and way to bring in the new year feeling healthy and on track!

Happy Thanksgiving!

2011-11-24T08:04:00.000-05:00

Wishing you all a very happy thanksgiving! Make healthy choices, don't forget about your fabulous body inside and out and relish the "unique" flavors and fun of the holiday instead of the things you can get anytime of the year! Focus a little more on the proteins at the table instead of the bread and starches. Make smaller portions of each serving, drink constant water to let your body know it needs hydration not excessive calories and food, eat the veggies no matter what! even if you have to force yourself and try not to make the dessert an entire 2nd meal, do your best to breath as you eat, enjoy the company around you, not to rush the meal because you will eat more when in fact you don't really want to, and most of all, enjoy the day your friends and family and be grateful for it all!!!!
Happy Turkey Day!

Joseph is all around in spirit!

2011-11-20T17:42:00.001-05:00

Quick note of inspiration and the longevity of Joseph Pilates: While swimming an older gentleman I swim next too very often found out I was a Pilates instructor and tells me "at 12 years old back in .....I had terrible posture and my mother send me to JOSEPH PILATES!" he worked with him for about a year and I'll just say, he swims everyday, is in fantastic shape! This after my student approx same age....older woman who takes my mat classes tells me when I ask who she studied with (because her technique is perfect) says: "with Joe"! and she as well is in FANTASTIC SHAPE! Soon I'll interview both with details of "the man" way back when!

Healthy choices!

2011-11-16T17:29:00.002-05:00

Bone loss prevention quick tip: research out of Northeastern Univ. published in American Journal of Clinical Nutrition: Omega-3 fatty acids in fish eaten at least 3 x's a week showed smaller rates of bones loss over 4 years, so give a little extra to salmon, mackerel and tuna (your skin will show the benefits as well!)

Wine choices make a difference to your heart!

2011-10-31T07:57:00.002-04:00

Quick tips on the wine front. We know the benefits of red wine but now a bit more precision as to the type: Pinot Noir & Cab Sauvignon have the ↑ amounts of flavonoids, antioxidants and of course resveratrol. So next time shopping for wine, remember you can actually get a bit of heart protection in your choice! (if you don't drink-Pomegranate or grape juice contain some of the same benefits!)

Pilates Myths!

2011-10-26T15:56:00.000-04:00

Read it! those who know have been saying it, now its in print!
Top 5 Pilates Myths

Shoulder guidance!

2011-10-13T16:55:00.000-04:00

Important shoulder info! I haven't taught these in 20 years! if you're still doing them STOP! PLEASE READ! This exercise will get you no where but in the orthopedic's office! NYTimes A Safer Shoulder Workout

Get in the Pool for a different type of workout!

2011-10-09T19:29:00.001-04:00

Try something different, I love the water and swimming does wonders for the body but if you want a little extra out of your workout try treading water. You'll work almost every muscle in your body even your feet and toes! See how long you can do it then try it with your arms up or without moving your legs, you'll gain a new appreciation for those water polo players! Jump in!

The truth about supplements

2011-09-25T13:06:00.000-04:00

Please take a moment and read. The truth/info about supplements and facts regarding FDA. I have posted tips regarding supplements before and this article reiterates my feelings from an experienced reporter. Last line says it all "you can take vitamins on the faith that they will make you better-and if you have a real vit deficiency, they will. BUT there's more science behind another way of getting your vitamins:EAT RIGHT! Nutrition in a Pill?

Great article!

2011-09-22T17:02:00.000-04:00

Important to read about PT and Pilates instructors. I myself experienced the same thing where as my own PT i saw for an injury wanted "my" to teach "her" Pilates. Spiraling back to Center

Watch what bad foods can do to you and how to change the cravings!

2011-09-18T17:06:00.001-04:00

Bad foods affect Serotonin & Dopamine which can cause addictive behaviors to certain foods. Ways to counteract levels of those chemicals in the brain: Stress ↑ sugar/carb cravings for serotonin boost whereas loneliness or depression can cause fat cravings for dopamine boost. Try being active & social-museums/cleaning the house/dancing or listening to music for more dopamine and enrich relationships/be kind & giving to others to help gain serotonin. (Mike Dow PsyD-The Body Well Medical Center)

Healthy eating! Read how by the expert! Not a sales pitch!

2011-09-13T17:06:00.000-04:00

Please take the time to read! I've been telling my clients this for years somehow it just always made sense before Dr Oz was around to teach us. Please take the few minutes and really read what "healthy eating" is and why its important and how its really not that difficult to do, you may be surprised by fallacies as well as current findings. Time magazine Dr.Oz

Safari time will be here shortly!

2011-09-11T14:49:00.000-04:00

Check it out! it won't be long before its here and deposits are due. The September trip leaves in 2 weeks and I can't wait to hear about their amazing adventure before we take ours! Here's the itinerary PilatesSafariwithJulie and here's a link for the company who organizes the whole experience Ujuzi Travel

You don't need a COLONIC!!!

2011-08-21T08:35:00.000-04:00

Yet more info that Colonic are hogwash! Scientists review 20 different studies once again showing they do nothing for health but have a greater risk in serious side effects instead! Eat right and it will cleanse itself, as for being a playground for toxins etc? THAT'S WHERE THEY'RE SUPPOSED TO BE! Make healthy lifestyle choices and save your $! Viaggio di bon America ciao Italia! Next post-keeping healthy and fun on vacation in italy!

Fiber tip!

2011-08-14T12:24:00.002-04:00

From National Cancer Institute study of 388,122 people-↑fiber linked to longer life! 22% less likely to die than those who ate ↓fiber including cardio, infectious and respiratory diseases & men had ↓risk of death from cancer. So whole grains, beans, fruits and veggies and live longer!

Laugh it up!

2011-08-07T17:48:00.000-04:00

My favorite thing: Laughing! Study in FASEB Journal shows it lowers cortisol, cholesterol, strengthens the immune system and affects appetite hormones leptin and ghrelin and can be just as good as 20min of exercise, not to mention all the deep stomach muscles you are using, so laugh it up and stay healthy!

Watch the bites!

2011-07-31T10:38:00.000-04:00

Quick tip for mosquito bites! My clients are all coming in bitten alive this time of year so I found a quick fix from Dr. Oz to tame bites: Toothpaste! the menthol helps the itching and some containing triclosan (antibacterial ingredient) may reduce swelling as well. So if you have nothing grab your toothpaste dab a bit and stop the itching!

Get Swimming!

2011-07-24T18:13:00.000-04:00

It's HOT get in the pool! Nothing beats your own lane & I had one today! That alone made me swim an extra 1/2 mile! It can be the hardest workout you can do esp. for your abs and don't be afraid of butterfly! Give it a try even one lap can boost your confidence as a swimmer and use more muscles than any other stroke. Easy on joints, great cardio, works the whole body and hey? Its better than 104〫outside, jump in!

Folate or Folic acid?

2011-07-10T10:47:00.000-04:00

What's the difference you may ask? Folate-natural form of B-complex found in foods, Folic acid-synthetic form found in supplements and fortified foods. Folate is found in mostly dark green leafy veg/liver/beans and legumes but if those aren't your favorite foods a supplement can make up for it. Proper Vit B (as explained in my post a few weeks ago) is quite important for red blood cell growth, maintaining a healthy nervous system, strong blood vessels and of course important for pregnant woman to help prevent birth defects. Keep remembering your a"B"c's your body needs them!

MASSAGE!

2011-07-05T16:44:00.000-04:00

I've said it, get one weekly and now they're studying it! http://n.pr/iUaXcP For years I send my clients and myself and see and hear results of how much it can help so many issues including nerve damage, back pain, athletic performance etc. If your serious about staying fit it's not just a luxury it can truly help, take a quick read at what they're finding.

Those pearly whites!

2011-06-29T08:24:00.001-04:00

Be good to your teeth by protecting your gums. A few quick tips: Crunchy veg and fruits-carrots, celery and apples act like mini toothbrushes, Cheese after meals-neutralizes acid, removes bacteria and stimulates saliva, Tea-polyphenols which ↓inflammation, Vit C-promotes collagen which aids in cartilage/teeth/bones. Healthy teeth might just make you smile even more!

Read Warning on vit. B!

2011-06-23T07:29:00.002-04:00

Important info on Vit. B, I just threw out an entire bottle over 100 pills, now it makes sense why I felt sick every time I took one? Stay healthy and read your labels!!!!! sometimes its worth a little more $ for your health. http://t.co/JYfsvqz

Stability tip

2011-06-20T16:55:00.001-04:00

Stability work-Balance on a BOSU with 2 legs to start then 1 leg up to 60 sec each. You'll be working the proprioceptive system+sensory neurons, the more you end up shaking the more you are recruiting it will get less and less every time you try. The body is working to keep you on balance everything from your toes to you core and lats are firing to prevent you from falling. Add upper body exercises for more of a challenge. Your balance will improve as well as strength. But remember always have proper posture when doing balance & stability work, try to always look forward and prevent yourself from focusing down. Good luck!

Newsletter on Safari May 2012

2011-06-15T16:14:00.001-04:00

Here's the current newsletter for the Pilates/Safari.
I'm leading the one next May 2012! check out new info and photos:
Ujuzi African Pilates/Safari

Todays tips!

2011-06-12T11:32:00.001-04:00

1. blood sugar concerns? :1/4tsp cinnamon daily reduces bl sugar/improves insulin and ↓inflammation in arteries, 2. Hunching ↑mortality rt by 1.44 times than people with proper posture so keep up posture work 24/7! and 3. Skin cancers more prevalent on left side of face so don't forget sunscreens for uva & uvb rays always!!!!

Keep those eyes healthy!

2011-06-05T11:23:00.001-04:00

Your doing it right now! Looking at the computer and potentially damaging your eyes so follow the 3B's for eye health! Looking at digital images can cause havoc so take precautions 1. BLINK often (when in front of computer or tv we blink 1/3 of the normal amount) 2. BREATHE taking deep breaths every 1 or 2 min. helps to relax eyes and 3. BREAK take a break every 20 min by looking and focusing on something for 20 seconds at diff distances. Don't forget eyes are a part of that body too so keep them healthy!

Dont be mislead by glycemic index #'s and carbs

2011-05-30T09:21:00.001-04:00

Below is an article regarding the complicated assumption about GI #, blood sugar and carbs. The gist is, when considering GI # (70 or over usually stay away from if worried about balancing your bl. sugar and insulin levels) but its not just "carbs" that contain ↑GI #'s other foods not "considered" carbs such as watermelon have a GI# or 72. Yes Watermelon is great for you and filled with antioxidants but for those watching GI #'s take notice and concentrate on high "soluble fiber" which helps levels by slowing digestion and absorption. Make healthy choices!

Which Carbs Place an Unhealthy Load on Your Heart?
At a wedding, a tablemate groaned, "This is all delicious—the bread, the pasta, the cake—but so many carbs! I’ve been trying to avoid them because I have a family history of heart disease." I knew what she meant, since some research indicates that carbohydrates may be as dangerous to our hearts as the dreaded saturated fat.

However, a recent study in Archives of Internal Medicine confirmed that we needn’t renounce all carbs, just those with a high glycemic index (GI)—meaning those that cause rapid spikes in blood sugar and insulin levels, which can be hard on the body. Study finding: Compared with women whose diets included the fewest high-GI carbs, women whose diets included the most carbs with a high GI were about twice as likely to develop coronary heart disease (narrowing of the blood vessels that supply blood and oxygen to the heart).

Surprising: High-GI foods include not only the usual carbo culprits (white bread, sweets) but also some foods that we normally think of as healthful, such as brown rice.

After that wedding, I contacted James Shikany, DrPH, of the University of Alabama at Birmingham School of Medicine, who has studied the connection between GI and chronic diseases for many years. He explained that, over time, a diet full of high-GI foods can lead to chronic high blood levels of insulin. This can have multiple adverse metabolic effects—for instance, on cholesterol levels, blood clotting factors and body weight—potentially increasing heart disease risk.

Here’s what women need to know about GI to keep their hearts healthy or to minimize the danger if they already have heart disease...

Demystifying the Glycemic Index

Scientifically speaking, the glycemic index is a measure of how quickly and dramatically equal amounts (usually 50 grams) of various carbohydrate foods will raise blood sugar levels. Based on that, a food is ranked on a scale ranging from 0 (meaning it causes no alteration in blood sugar) to 100 (reflecting an extreme spike in blood sugar equal to that of pure glucose). A GI of 70 or more is considered high.

Tricky: Some high-GI foods don’t really deserve a bad rap. For instance, although watermelon is a healthful fruit, it rates a high GI of 72. Dr. Shikany said that this stems from a glitch in the GI concept that arises with foods that are relatively low in carbohydrates—because you would have to eat almost five cups of watermelon to consume 50 grams of carbs! To get around that problem, you also should consider the newer concept of glycemic load (GL), which takes into account a food’s GI and its standard portion size. A report from the Harvard School of Public Health classifies a high GL as 20 and up... a GL of 10 or less is considered low. Watermelon’s GL is a very reasonable four.

It would be convenient if we could just check product labels to learn a food’s GI or GL, but unfortunately such information is not listed. What’s more, food processing and preparation methods can affect those numbers. For example, cooking carrots increases their glycemic ratings because heat breaks down the cell walls, making the carbohydrate more available, Dr. Shikany said. Thus, we must dig deeper to figure out which foods are best and worst for our hearts.

You might assume that you can just follow the often-heard advice to stick mostly to complex carbohydrates, such as whole grains. Yet when it comes to GL, that doesn’t necessarily hold true. For example, the GL of mass-produced whole-wheat bread tends to be only slightly lower than that of white bread.

What matters more, Dr. Shikany said, is to have soluble fiber in your food. Soluble fiber slows digestion and absorption and thus helps keep blood sugar levels more stable. Good sources include barley, oats and wheat bran... beans of many types... certain fruits (apples, citrus fruits, mangoes, pears, strawberries)... some vegetables (asparagus, Brussels sprouts, turnips)... flax and psyllium seeds.

Low-Glycemic Guidelines

A great way to be sure that you’re eating a low-glycemic diet is to look up favorite foods at www.GlycemicIndex.com. This database from the University of Sydney in Australia lists the GL (and GI) of many foods. If a food has a GL of 20 or more, instead eat something similar that has a lower GL. Example: Rather than white rice (with a GL as high as 43, depending on brand) or even brown rice (with a GL as high as 33), eat pearled barley (with a GL of nine to 12).

Of course, I realize that you won’t always have time to check the database, so I asked Dr. Shikany for some simple low-GL strategies. His suggestions...

Eat foods that are as close to their natural states as possible. For instance, the GL of apple juice is about 13, whereas raw apples have a GL of just four to six.
Breakfast cereals in particular have a wide GL range. Rule of thumb: Anything puffed, ground or flaked tends to have a higher GL than oatmeal or All-Bran.
Whenever you eat carbs, have some protein and a bit of fat at the same time. This slows carbohydrate absorption, keeping blood sugar levels more stable... and keeping your heart healthier.

Source: James Shikany, DrPH, is an associate professor in the division of preventive medicine at the University of Alabama at Birmingham (UAB) School of Medicine and an associate scientist with the Nutrition Obesity Research Center at UAB. His work focuses on the association between diet and chronic diseases, including cardiovascular disease and cancer.

Get some sleep!

2011-05-22T09:41:00.001-04:00

MIT study shows "honey" aids better sleep! By increasing serotonin in the brain and lessening orexin (promoting alertness) research shows a 1/2 to 1 tsp 45-60 min before bed can aid in quality sleep! Give it a try, days are getting longer so our sleep is crucial!

No weights but a burn like fire!

2011-05-09T09:03:00.001-04:00

Work whole shoulder area including the thumbs from too much texting-Stand arms to the sides, parallel to floor, straight elbows, tight fists thumbs pointing up then reach/lengthen your fists to the sides even more & hold for 60 sec, then rotate thumbs down as if your watch face is facing forward for 60 without arching back or letting your shoulders rise pulling shoulder blades down, I guarantee you will feel it!

More Chocolate Happiness!

2011-05-01T11:47:00.001-04:00

The best way to get it. Cocoa rich chocolate contains antioxidants benefiting brain and body but which choco is the best? 1st off it must be "dark" (milk affects the absorption), 2nd 70% or higher with least amount of ingredients, 3rd a square a day will do for benefits and 4 "best chocolate contains only cocoa, sugar, cocoa butter and lecithin" says famous chocolatier Jacques Torres, whom, I'm proud to say by the way, was my first boss in the pastry world and taught me everything i know about chocolate!

Just a little more fatigue in your workout!

2011-04-24T11:28:00.000-04:00

Get in a little more. Work with high reps: arms series, leg raises, abs, etc, whatever it may be, do your regular amount then hold the contraction for up to 30 sec until the muscles fatigue. You'll find a new burn and a new level of fatigue with this type of isometric strength work. Note* excellent for rehab BUT remember to breathe, do not hold your breath while holding a contraction.

No more Trans Fat!!!!

2011-04-17T15:26:00.000-04:00

Yet another reason to stay away from Trans fat! Study out of Spain 12,059 people none suffered depression at start of study, found those who consumed 1.5 grams of trans fat per day had an increased risk of clinical depression by 48%! The more, the higher the risk. It increased inflammation which is believed to interfere with brain transmitters and mood. For the full article http://bit.ly/e1JiLP.

The all Important Multifidus

2011-04-10T10:45:00.001-04:00

Deep stabilizing muscles attached to the spine crucial to core strength, don't forget them! They contract first to stabilize the spine so keeping them strong benefits everything. 2 exercises: Opposite arm and leg in table top position, (keeping shoulders over wrists and hips over knees-raise R arm & L leg hold for 3 sec's alt each side 2. Swimming-same ex but on your stomach. Remember transverse and pelvic floor muscles work together so pull the belly button into the spine as you do each of these. Stronger core stronger bod!

STOP THE FLIPFLOP MADNESS!

2011-04-06T09:06:00.002-04:00

I've been telling clients and students for years to stop with the flipflops, it will come back to haunt you and your feet will be sorry. Now here's yet another article supporting that! http://huff.to/dQPpl0

Diet Soda NOT!

2011-04-03T15:22:00.000-04:00

Yet another study on diet soda & another reason NOT to drink it! U of Miami study shows people who drink diet soda have ↑ risk for stroke & heart attack, everyday drinkers 50% more likely! So put it down! Change it up, flavored seltzer, water with a splash of your favorite juice, sparkling water, do your best to cut down if you can't give up but try to make the positive impact on your body with a better choice! follow me on twitter @brilliantbodies

Pilates Safari

2011-03-31T20:43:00.001-04:00

Start planning 2012! Join me on a Pilates Safari to Africa!
PilatesSafariwithJulie

Time Management

2011-03-27T15:19:00.001-04:00

Double the work-Lessen the time. Work upper and lower body together by adding bicep curls to your lunges, shoulder press to your squats, lateral shoulder raises to lunges, etc. More calories burned, more muscles working more fit in less time! follow me @brilliantbodies

Boost your B's!

2011-03-20T16:43:00.002-04:00

Trials show they play a positive role regarding stroke, Alzheimer's, Parkinson's, they help keep mood stable, cognitive performance improvements and mental fatigue BUT! Watch out smokers I know you're out there and smoking has proved to reduce levels so take an approved supplement if necessary. AND since half of my fans are from India HAPPY HOLI!!!!

Stress begone!

2011-03-13T14:37:00.000-04:00

Music CAN reduce stress. 1998 study-music can calm, soothe, inspire and affect physiological symptoms such as heart rate and blood pressure and affective in treating one's mood (2011 IDEA fitness journal). Today's mood altering song beauty in the world

That Machine!

2011-03-06T09:45:00.000-05:00

The one in the corner of the cardio room that barely anyone uses with someone sitting or standing using their arms like a bike? The UBE machine stands for Upper Body Ergometer. USE IT! It is one of the most under utilized yet effective pieces of equipment in the gym. Line up your shoulders with the gear part attached to the machine then go! make sure there is pressure to push into and try doing min. or 2 min intervals backwards and forwards. This machine works your entire upper body, a hard 10 min on UBE and you can skip your free weights for the day!

2 smart choices!

2011-02-27T14:49:00.000-05:00

What ya didn't think was worth it? 1. Iceberg lettuce-contains lutein and zeaxanthin, carotenoids reducing the risk for cataracts and age-related macular degeneration 2. Onions-high in vit C, fiber, vit B-6, folate and rich in quercetin, a flavonoid with powerful anticancer effects. So just because they don't have a bright, dark color they still have great benefits not just water as some may think. Eat up! Be healthy

Watch those wrists!

2011-02-20T15:40:00.002-05:00

Wrist issues-A common issue with clients their wrists bother them: push-ups, planks, dips, snake twist, long stretch etc. the list goes on. Many people have weak wrists, have a heavier upper body than lower or loose joints causing wrist pain. What to do? Make a fist, press the fist in the floor instead of the palm, use dumbells on the floor and grip them as you do push ups/planks, dips etc. and to further strengthen-small dumbells wrist extensions, down and up with the wrist, forearm resting on support raise wrist and lower.

The Pilates bug! read about the beginning of it all!

2011-02-13T14:40:00.001-05:00

An amazing article from Sports Illustrated 1962, take the time to read it!

Superbowl smarts!

2011-02-06T17:00:00.000-05:00

Superbowl-statistics show its the 2nd biggest eating day behind Thanksgiving! So, "if" reaching for protein, some veggies and the possibility of "baked" chips of any sort falls by the waste-side, DO make sure to drink water, laugh a lot for ab work And remember tomorrow back to your smart healthy ways, don't miss your workout no matter what it is, have breakfast! and don't look back on your exceptions you made today!

Hydrate

2011-01-30T16:13:00.001-05:00

Especially now! the heat is blaring, its dry, your insides as well as your skin are parched from the cold, the tendency is to eat when cold rather than hydrate and fruit is lower on the dietary options during the winter months for some, so get up from the keyboard now and drink a glass of water! Once we're dehydrated the cells in the body shrink and become fatigued leaving us tired so when your fatigued best first to hydrate before loading on energy foods you may not really need. Try counting to 20 as you drink then you know its more than just a sip and your body will thank you! P.S the reason it "curbs" your appetite? your thirsty NOT hungry, go now...get off the chair and have some water!

RIP Jack LaLanne

2011-01-24T07:35:00.002-05:00

A true inspriration to all! "The only way you can hurt the body is not use it," LaLanne said. "Inactivity is the killer and, remember, it's never too late." His ideas and philosophies will live on!

A few quick tips

2011-01-23T14:36:00.001-05:00

A few quick tips to add to your bag o' tricks: 1. popping antacids? they can deplete zinc, make sure to take it or add some to your diet ie: whole grains, oysters, pumpkin seeds), 2. parsnips instead of carrots-raise your fiber 2x as well as getting some vit. K, 3. all ab work scoop your belly "in" don't let it poof "out" and always remember 4. heels down while walking any stairs, you'll engage your gluts.

Quick tip

2011-01-09T17:28:00.001-05:00

So much to discuss in the new year! Here's the first tip, watch your vitamin intake! Many peoples take a multi vitamin, add a D or Calcium etc, BUT! be very careful of eating "fortified" foods (cereals, snack bars, emergenC's, milk and juice), many times you can overload and your body can't take it in, it gets wasted or worse-a toxicity can occur down the line. So either watch one or the other don't do both on the same day. Stay healthy be smart!

Start the year right!

2011-01-02T11:19:00.001-05:00

Happy New Year! Start it healthy, research from molecular therapeutics shows junk food can be as addictive as cocaine, the decreased levels in dopamine (which lends to a feeling of reward) aided in the increase need for the high calorie snacks leading to obesity. So even if its one regular snack you adjust to a healthy one you're that much healthier in making the better choice. Stay smart stay healthy!

Quick tip

2010-12-19T16:08:00.001-05:00

For any exercise where it counts ie: abs on your back-always press heels together never cross them. Engage those inner thighs to fire and prevent any twist in the hips, in other words crossing those ankles is a big easy cheat so add a little more work by uncrossing and pressing them together. Enjoy your holiday season with smart healthy choices you'll wake up every morning glad you did!

Vitamin D and Calcium

2010-12-12T18:04:00.000-05:00

New guidelines for Vit D and Calcium: 600 IU for D and 1000 mg for calcium for most adults with the conclusion that most get appropriate amounts without supplements. But if you feel you are deficient always check with your doctor! Be smart-Stay healthy!

Hip Hip Hooray!

2010-12-09T07:13:00.001-05:00

Happy Birthday Joseph Pilates! Born today 1883, thanks for your gift of knowledge of the body!

Keep you focus!

2010-12-05T10:05:00.004-05:00

Continue your workouts this holiday season, don't give up on your hard work thus far. One 'NON' excuse-"the kids"-make them a part of it and get them involved. I bring you Pilates with Daddo and baby girl-100's and rolling like a ball, too bad there's no sound cause she loves it! Pilates is for all ages! Check out more photos at my facebook fanpage brilliantbodiesbyjulie

Cook it right!

2010-11-28T10:18:00.002-05:00

Holiday Cooking season is upon us! Continue to make healthy smart choices during the holiday season: deep colored plant foods ↑ in antioxidants with the added exceptions (in color) of onion and garlic. For those in the kitchen remember stir fry, steam, roast and stews are the best way to maintain nutrients and remember reach for colorful foods and lean proteins first before you indulge in the heavy starches which end up leaving you hungry again later anyway! Happy Holidays!

Eccentric training

2010-11-22T07:42:00.000-05:00

Try it! Studies are showing great results with eccentric weight training so work the opposite way you may be accustomed to by making a 1 sec. contraction and 3-5 sec eccentric movement-bringing the weight back to the starting position. Try 8 reps but do a regular concentric set to warm up (you may need to lower your weight). Its now showing better muscle recovery and repair factors to name a few.

Watch how you stand!

2010-11-15T07:22:00.000-05:00

Quick tip: Pull those knee caps "up" not push them back, use your muscles to straighten your legs don't hyper-extend them. Your back, hips, ankles and of course your knees will thank you!

Ginger does the body good!

2010-11-07T11:17:00.003-05:00

Ginger-good in so many ways. Besides tasting good most of us have heard it aids in digestion and cold remedies but it has also been shown to exert anti inflammatory effects and new studies in the Journal of Pain www.jpain.org/home show it has a strong affect on exercise muscle pain! So go for it and good luck NYC Marathoners!!!!! Run Forrest Run!

Todays the day!

2010-11-01T22:17:00.002-04:00

Healthy choices and Smart Decisions do the body good inside and out! Steal a quote from swim champion Dara Torres "always believe! age is just a number!!!!"

Apples Aid the body!

2010-10-24T18:06:00.002-04:00

The skin containing quercetin has been shown to protect the lungs, they contain Boron-known to help strengthen bones, apple cider vinegar can help the scalp, substituting apple sauce for butter or oil in many recipes reduces fat and maintains moisture and lung, breast, colon, asthma, Alzheimers, liver and diabetes all show benefits from apples! So welcome Fall with an apple a day!

Scary sounds!

2010-10-17T16:19:00.001-04:00

Are your joints making noise? Don't be too alarmed. Most sounds are ligaments or tendons sliding across joints and or normal wear n tear on cartilage and soft tissues. Proper stretching (always after warming up putting blood into the muscles) can help and studies show glucosamine and chondroitin supplements can help slow deterioration of cartilage. If there is redness, swelling or pain do see a Dr. but if not, know you're normal!

Guess who "else" is doing pilates?

2010-10-03T17:57:00.001-04:00

http://pilatesblog.com/obama-pilates/

Drink up chocolate milk!

2010-10-03T14:37:00.002-04:00

Choco excuse! Many of my clients swear by it and the American College of Sports Medicine shows more studies in which drinking lowfat/fatfree chocolate milk within 2 hours post workout helps repair muscles better than a carb sports drink. It helps recovery and improve your next workout plus it contains fluids for rehydaation and minerals like calcium, potassium and magnesium. So go for it! "Chocolate" Milk does the body good....

Fall is here, wake up your body!

2010-09-26T18:52:00.001-04:00

Posture time again: Back from summer break stress is upon us for the thru-way to fall-toward the holiday rush and I see stressed out posture! The usual tips abide, but think about your arms. Watch when walking your thumb knuckles are forward facing NOT the backs of your palms thus turning your shoulders inward into a hunched position. Even the turning out of the bottom of the hands will inform the rest of your posture.

Take you Time!

2010-09-19T16:05:00.003-04:00

Back from a wonderful vacation eating incredible food of the Amalfi coast here's a reminder. Take time at meals, often we rush because we eat on the go, want to finish quickly, we're hungry (when in fact usually are only dehydrated). Rushing can cause unwarranted stress releasing cortisol which can increase abdominal fat, suppress the thyroid, raise blood pressure to name a few problems. So take a lesson from a vacation and the savoring of incredible meals and you'll feel fuller faster and your body will remain relaxed to absorb what it needs with no stress! SAVOR THE MUSCLES!!!!

Vacation is filled with joy!

2010-08-29T11:07:00.002-04:00

On vacation in Positano Italy! Just a note: who needs a gym! the stairs up and down to the beach here are just over 220-stairmaster/elyptical who needs you! the ocean is so gorgeous i did laps 3 times today-pool, flip turns who needs you! Gorgeous sun all day-vit. D who needs you? And food is so fresh and wine is resveratrol right? Remember even on vacation a healthy lifestyle can come naturally if you let it!

Travel reminder

2010-08-22T08:47:00.001-04:00

Healthy Travel tip: The last of summer vacation travel is here. A study from ER Medicine in MA reminds airplane air is "refreshed 20x per hour compared to 12 in office buildings" and filters are hospital grade making risk of getting sick on a plane low. Often stress leading up to vacation is what lowers our immune systems hitting us once we're there thinking the "air" on the plane made us sick in hours. As a vacation bound plane traveler myself, stay healthy, wash hands and leave the stress behind!

Coffee tip

2010-08-15T09:41:00.001-04:00

Interesting note for those with sensitive stomachs. Research shows possibly from compound formed in roasting that Dark roasted coffee is gentler on the stomach than Light. Heartburn and stomach issues are rampant so try it, every little healthy choice can make a difference.

Coconut oil truth

2010-08-08T10:04:00.000-04:00

Misconceptions regarding Coconut oil-Careful what you hear, Multiple "human" scientific studies offer little support of the "superfood" status. It is still among the highest oils in saturated fat not supported by the American Heart Assoc. Continue to stick to veg/olive/canola oils which are ↑ in mono and polyunsaturated. Your heart will thank you!

Check out who's doing Pilates!

2010-08-01T10:25:00.003-04:00

Check it out! If your tired of hearing it from me to start Pilates see who's doing it and bringing it to their sport! AND admits it "ain't easy"!

www.blogspot.com/pilates-blog-news-4

Waken those hips!

2010-08-01T10:04:00.001-04:00

The hips always need strength, lie on your side in a straight line, support your head on your hand then bend your knees 1/2 way in front of you, keeping your heels glued together open the top knee upwards and lower, don't let your body roll back-stay on your side and keep everything still except the top leg. Open and lower the knee 20x, switch sides, 3 sets! Men and women need strong rotators in their hips, try it!

Get Smart!

2010-07-25T11:54:00.001-04:00

Studies continue to show the older you get, mental acuity comes from aerobic exercise! http://www.newsweek.com/2010/06/18/this-is-your-brain-aging.html "not" crossword puzzles, so get out there no matter what age and help yourself be BRILLIANT!

Ageism begone!

2010-07-21T19:33:00.002-04:00

Today's client list....age 20 to 72! Brilliant! Keep up the good work life awaits!

Working out can be original?

2010-07-19T19:50:00.002-04:00

While training my client tonight we watched a man workout with a kitchen egg timer and a can of red kidney beans? We kept hearing the timer go off and the can sitting there and then he used the can to stretch his arm with? why he had to carry it all the way to the gym not count to 60 or hold a weight instead of a timer and a can of beans but hey! ya gotta make it interesting!

Align yourself!

2010-07-18T08:09:00.000-04:00

Knees over toes, alignment, alignment, alignment! Whatever you do during your workout do your best to keep those knees in line with the toes. Keep your knees healthy, hips and ankles all line up for symmetry and proper muscle movement, if your toes are pointed out for an exercise the knees should be tracking right over them. And good luck today to all the NYC Triathloner's!

A new way of thinking

2010-07-11T10:11:00.000-04:00

Overwhelmed by trying to make every decision a healthy one and eating everything you're "supposed" to? Just for a month try taking one thing out of your daily intake that is approx 500 cal. in 7 days that will equal 3500 which = a pound, in a month 4 pounds! 1 bagel, 1 donut (at least 500) or lesson a portion no matter where you can find it, give it a try and in a week see how you did? Keep up the good work!

Blackberry Thumbs?

2010-07-04T13:41:00.001-04:00

All the texting is a new phenomenon for injuries so exercise those hands. Hold your arms in front of you like your hugging someone then open your hand and reach each finger 3x to the palm starting from the pinkie to the thumb then open wide and pinkie first close to a tight fist then open wide and pinkie-1,2,3,4,5 to a fist then open 3 times and start again lifting your arms above your forehead, you'll be amazed its not as easy as you'd think and wave hello to happy hands!

Happy July 4th!

2010-07-02T07:00:00.004-04:00

Don't let your holiday weekend ruin the week ahead, make healthy choices and keep to your exercise routine. Get in the water! swim! play tag football,bike ride enjoy the outdoors and get active! Adjust your food choices to grilled and forget the added starchy carbs (they'll make you hungrier when your finished anyway)-get out the bbq! Try fish on the barby and veggies, you'll be amazed the flavor from a grill (use chips or coal, flavor will brighten greatly)Fruit for dessert, you're probably dehydrated so you need it anyway, and watch the alcohol content, drink what you drink, but try to back off the added sugar to the alcohol give fresh squeezed citrus, mint or agave a try instead of cranberry with added sugar, and margarita mix which is filled with sugar and calories! Enjoy yourself and don't make the "whole" weekend an exception to your health, you'll regret it when it's over but you'll praise your choices and yourself if you stay "BRILLIANT"!

New eclectic song list!

2010-06-27T17:10:00.001-04:00

More on Watermelon!

2010-06-27T16:50:00.002-04:00

I've mentioned their benefits before but now that summer's here just a reminder, very high in lycopene the antioxidant that strengthens the immune system and findings show lowers risk of breast & prostate cancers. NOTE-room temperature even once cut increases and continues lycopene and beta carotene production more than cold. So cut a slice and get spitting!

Your mother was right!

2010-06-20T08:30:00.001-04:00

Apples again like they always said!-But this time more than just keeping the Dr. away but lung cancer and lung related health issues as well. Studies find an apple a day can reduce risks up to 60%, high in fiber and the highest fruit source of flavonoids, apples show signs of better respiratory, asthma and lung protection and function in smokers as well as non. Try cider as well as it's made from the skins where most of the flavonoids lie. APPLES! Slice em, dice em, drink up!

Jump in!

2010-06-13T15:57:00.002-04:00

Up your rating in the pool-Challenged by a client from a Wall Street Journal article regarding Butterfly as the most elite of all strokes, I had to add it to my swim practice-low and behold hit the wall 5x! Burns more calories, strengthens more muscles and works core muscles harder than any other stroke. Go for it, learn your technique and try it, you'll be empowered like nothing else, at least I was! (P.S. distance 'Fly swimmers train on dry land using Pilates to keep their cores' strong enough for optimal stroke, yet another thumbs up for Pilates, I know its what got me to the wall!)

Hatha Yoga

2010-06-06T13:15:00.001-04:00

Ohio State study-It lowers risks for heart disease/stroke/arthritis and diabetes. Lower levels of interleukin-6 related to the body's inflammatory response were found from those who practiced regularly as well as those up to and more than 2x a week having better internal responses to stress. Don't be afraid... just try it, even once a week can improve your body's ability to handle stress and keep you healthier even on the inside!