I just love meeting people from all over the country and world, comparing thoughts and sharing ideas and encouraging each other in our struggles.  The Pilates community is so wonderful and I am so proud to be a part of it.

Balanced Body did a great job of hosting, as always.  They are kind, helpful and really take the time to talk and share their thoughts and ideas.

I can't wait to go back next year, but will see many of them at Pilates on Tour in San Francisco in July.  Yippie!

Stand facing a sturdy chair or the back of a couch with a tall spine, draw your navel in for abdominal support.

Put your feet, ankles and thighs together, keep heals together and turn out your feet slightly, just a couple fingers width.

Float up onto the balls of the feet, bend knees to lower down halfway and return to start.  Do 20 repetitions.

On the 20th repetition stay as low as you can and do 20 little pulses, keep them small.

Enjoy your workout.

Here a few questions to ask your self about those obstacles that might derail your fitness goals.

!. What is the biggest obstacle for you?  Is it family, time, avoiding pain, or embarrasment?

2. What actions can you take to prevent those obstacles from occuring?  Is is finding an exercise partner, scheduling specific workout time with a trainer or scheduling a class?

3. When that obstacle gets in your way what can you do to get back on track? Book an appointment with a trainer or class, or usuing a reward system?

What ever your obstacle is try writing them down and making a plan for success, review and rewrite your goals and obstacles frequently.  Studies show that those who did write their goals everyday and reviewed their obstacles had a higher success rate than those that did not.

Make it your best fitness year ever.

Happy Holidays everyone from our hearts to yours.

I was invited to a friends house last night for a demonstration on raw cooking.  The woman who taught the class, Joan Jackson, was fabulous.  She wasn't a cosmic new age type, but a lawyer who started eating raw foods in 2005 due to health issues that were slowly taking her life at an early age.  She lost 150 pounds in two years and has been eating raw foods ever since.  She didn't preach that it had to be 100% all the time but more of a stress free relaxed approach to preparing and eating raw foods which was very comfortable for me. In the few hours we were together she prepared a wonderful meal of granola, ceviche, tostadas and peach cheese cake all of which were fabulous although I could have eaten a bowl full of that ceviche. 

I am looking forward to bringing many of my garden items into my kitchen and preparing them with a different eye and knowledge.  I know it won't be easy being organized but have some experience as I am gluten and lactose free also so know that it takes a bit of time and energy but worth it to have wonderfully prepared meals within a short period of time.

I will keep you posted as to how it goes and resources that are available too.

Please feel free to share your thoughts and comments with me also. 

We are so excited to have Melissa back teaching with us at the studio. Her skills and energy breath life into her class and into the space.

Born and raised in Hood River, Melissa Vovou has taught Pilates in Oregon, Las Vegas and New York. Drawing from a background as a professional dancer and certified massage therapist, she will use her knowledge of the body and eye for alignment to increase your understanding of your body, and help you build a strong core, flexibility, tone and stamina.



The muscles that surround the shoulder are relatively small and can be easily                                      injured due to a variety of factors if not balanced and strengthened. Please consult a physician before engaging in any exercises.

Here are two exercises to help strengthen those muscles.

1. Come onto hands and knees.  Walk the hands forward of the shoulder joint.  Leaning forward bring the weight of the shoulders over the hands so that you form a kneeling plank, be sure to have a clean line from the shoulders, hips and knees be sure to draw the shoulders down the back and away from the ears.  Hold and breath for a full minute. 

2. Stand with your head, shoulders and lower back up against a wall.  Bring the arms out shoulder height into a large T and bend the elbows like field goal posts.  Walk your feet a full foots distance away from the wall while keeping your body on the wall. Engage your core and gently press the backs of the arms and forearms  into the wall trying to float the head, shoulder, and back off the wall.  Feel the space between the shoulder blades contract hold for 5-10 seconds.  If it is too difficult to float the body off the wall don't worry just pressing the arms into the wall can create a contraction in those upper back muscles and the muscles along the back of the shoulders.

I always cherish spring for all the new, fresh produce that begins to arrive whether in my own gargen, the farmer's markets or through local grocery stores.  Spring brings wonderful fresh lettuces, crunchy peas, and zippy radishes. 

If you are looking to create healthier eating habits for you and your family try planting a pot of herbs or lettuce. You could also join a CSA (community supported agriculture) or pledge to shop at your local farmer's markets to get the best fruits and vegetables available.  Challenge your taste buds with new produce like Jerusalem artichokes, or bok choy. Be creative and enjoy the discovery.

Check out this video to help strengthen the upper body for a tall seated posture.