Paddle Board Power

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If you haven't seen the news... The Studio Mind|Body has expanded to offer Paddle Board Yoga classes at the Boulder City Public Pool!

We know taking classes inside a studio can get a bit repetitive & we want to shake things up as much as you do.  We've compiled some frequently asked questions below so you know what to expect from a class.  Be sure you grab our Summer Special Discount @ the bottom of the page!

What is Paddle Board Yoga?  
• Paddleboard Yoga is done on an inflatable surf-like board that has a built in yoga mat.  The entire class is done from the board inside a pool.

Why should I try Paddle Board Yoga?
• It's a better workout!  The lack of stability from the water helps keep your core engaged constantly - quickly building up stronger abdominal muscles. 
• It's empowering!  You can't help but smile when you're floating & playing on the water.  You'll love how much you're capable of & the freedom of completely being tuned in to the present moment. 
• It's fun!  Taking your workout outside of the studio will keep you on your toes & help accentuate your strength.  With the last month of summer just beginning, it's the perfect time to try something new & get outside to play.  

What do I wear?
• Something comfortable - your regular workout clothes work perfectly!

I've never been on a Paddle Board before. Will I fall in the water?
• Maybe, but thats the fun part!   Our paddle boards are designed specifically for yoga so while they are extra wide & stable, it's still a possibility depending on how far you challenge your balance.  ;)

Do I need to sign up before hand?
Yes!  These classes are currently limited to 9 people & spots fill up quickly.  In order to make sure you have a board, we recommend booking a day (at least!) in advance. 

Where do we meet?
All classes are held at the Boulder City Public Pool (861 Ave. B).  Just walk in, tell the front desk you're there for yoga & we meet on the back deck near the dive pool.

We're offering $15 off for the month of August.  Grab your spot & meet us at the pool!

Have more questions?  Email Leah @ thestudiomindbody@gmail.com

Pilates Principles: Centering & Precision

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In our last blog post we discussed three Pilates principles: Breathing, Concentration, and Control. I hope you had a chance to integrate them into your Pilates practice and enjoy their benefits! Today I would like to introduce two new Pilates principles: Centering and Precision. 

Centering

In Pilates we believe that the center of the body is the powerhouse. All movement rotates outward from this point. This explains why Pilates greatly focuses on creating a strong core. By bringing your focus to the center of your body you not only create greater strength within your movements, but you also calm both the body and the spirit. 

Precision

When we learn to utilize breathing, concentration, control and centering together we create precision with the body. In each Pilates exercise there are precise placements for each and every part of the body. If you understand where each movement begins and ends as well as the detailed instructions of each exercise you will create proper alignment. Precision will help you to build better results faster and become more aware of your body!

 

I challenge you each week to take some of these principles and incorporate them into both your Yoga and Pilates classes. We'd love to hear about your results!

 

Pilates Principles: Breathing, Concentration, & Control

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There are many different layers and elements of any Pilates or Yoga practice. Each time we show up on the mat we have the opportunity to discover something new and often find that there is so much more to our practice than just movement itself. Over the next couple of months on the blog I'd like to dive deeper into several different Pilates principles and how they can be applied both on and off the mat.

 This week we'll start with Breathing, Concentration, and Control.

Breathing

The breath creates a fundamental connection between the mind and body. As we focus on our breath and begin to breathe deeply we are forced to become more present. Many of us are only using about half of our lung capacity, and as we increase deep breathing, we exercise the lungs, increase our lung capacity, and relax the nervous system.

Utilizing the power of the breath also allows us to become more aware of the body and to experience a more centered practice. The breath is a powerful and essential tool!

 

Concentration

Joe Pilates said, "It's better to do five repetitions correctly, than 20 without paying attention." Often throughout our lives we find ourselves simply going through the motions. Concentration gives our movement form and purpose. By utilizing concentration you can become present and create the most optimal results in your practice. Developing deeper concentration in class can also help you to become more present throughout the rest of your day.

 

Control

Joseph Pilates originally called his method "Contrology". When we control our movements throughout class we force the body to employ not only our bigger muscles but our smaller, helper muscles as well. Through controlled movements we develop long, flexible muscles, and the body begins to work as one improving balance and coordination. Using control allows us to maintain proper alignment creating awesome results!

 

I challenge you each week to take some of these principles and incorporate them into both your Yoga and Pilates classes. We'd love to hear about your results!

Easy Eats: Overnight Oats

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These days we're all constantly on the go. Our busy schedules can often make it difficult to plan out healthy meals when our time is limited. Today I'd like to share with you one of my favorite breakfast recipes, Overnight Oats. It's simple, fast, and easy to take with you to wherever you may be headed in the morning.

What you'll need:

  • 1 cup Rolled Oats
  • 1 cup Almond Milk (or milk of your preference)
  • 1 spoonful Chia Seeds
  • Honey
  • Berries (or really any kind of fruit!)

Instructions:

Choose your favorite bowl, mason jar, or glass and fill it up with about 1 cup of rolled oats. Stir in 1 spoonful of chia seeds and a little bit of honey to sweeten. Pour in about 1 cup of almond milk (or the milk of your preference) making sure the oats are completely soaked. Cover and leave in your fridge overnight.

In the morning add a handful of berries or your favorite kind of fruit and voila! Breakfast is served.

Why we love it:

Not only is this recipe SO easy, but it's great for your digestive system. I also love how versatile this recipe can be. You could add nuts, chocolate, yogurt, cinnamon, or whatever your heart desires. The sky is the limit!

Enjoy! XOXO

 

 

Taking a Closer Look: High Intensity Interval Training

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Many people often ask me what the HIIT stands for in our Pilates HIIT classes. HIIT is short for High Intensity Interval Training. While the Pilates classes we currently offer at the studio utilize traditional Pilates principles, they also incorporate High Intensity Interval Training. So what is High Intensity Interval Training and why is it beneficial to our students?

By definition High Intensity Interval Training (HIIT) is "a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery." This type of training causes the heart rate to continuously increase and decrease, never allowing the body to plateau. It also allows us to combine Aerobic movements (cardio) with Anaerobic movements (strength) to simultaneously improve stamina and strength. So what are the benefits of this type of training?

  • Fast & Efficient Results: HIIT is a very efficient way to build muscle while burning fat. It is also a great way to get an amazing workout in a short amount of time making it ideal for a busy schedule. Did I mention 20 minutes of HIIT is the equivalent of 45 minutes of running on the treadmill?
  • Improved Metabolism: HIIT boosts your metabolism which helps you burn fat. So, not only are you blasting calories during class, but you will also continue to burn more calories long after your workout is over.
  • Healthier Heart: Considering that heart disease is the number one cause of death in the United States, we should all be proactive about our heart health . HIIT is perfect for improving the cardiovascular system in a short amount of time.
  • Increased Mental Strength: During our Pilates HIIT classes we utilize Tabata (20 seconds of hard work with 10 seconds of rest). As many of my students know, sometimes that 20 seconds of intensity feels like 20 minutes. However, when we push ourselves to complete these high intensity workouts, we find that we improve our mental strength, stamina, and will power. These benefits stay with us long after we complete our training.

Combining Pilates Principles with High Intensity Interval Training allows us to create a powerful core, strong muscles, and increased endurance. Check out our class schedule below and come try it out for yourself!