Big Toe Studio
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www.bigtoestudio.info                                                            Pilates * Massage Therapy (970)377-0028                                                    
Individualized Pilates Program Design. 
Big Toe Studio makes it easy and affordable
August 2009
IN THIS ISSUE
The Benefits of Water
Somewhere a Snowflake Smiles
Summertime Grilled Veggies
Fajita Festival 09!
climber
Body Quest Advantage Update
  • Joomla template has been selected - now its on to shopping for I photos to go into the carousel.
  • Chopping up existing video footage into bodyquestadvantage.com sections courtesy of Larry Chapman of Fort Collins Video. 
  • We have a few more chores, but are getting closer!!
 
100's
The Benefits of Water
Water:You can't store it, you can't save it, and your body is made up of over 60% of it.  You need at least 2-3 quarts of water per day.  Dehydration contributes to lethargic muscles, fatigue, bloating (yuck!!!), kidney stones, and is often mistaken for hunger in the middle of the day.  Drink pure delicious water, and enjoy the positive effects of being hydrated: including extra energy, healthier skin, and less hunger in the middle of the day. 

A Big Toe Studio secret is to fill up a quart bottle with cold water, drop a caffeine free tea bag (there's lots of delicious flavors), put it in the fridge for 2 hours, and you can't help but want to drink your quart of water.  Mmm mmm good!

Somewhere a snowflake smiles

Towering mountains majestic
Cool winds blow gently
A snowflake smiles

It's coming! Start preparing NOW.  Yes, soon brutally ice cold winter will be here.  Balance, Core strength, and fantastically fit Pilates bodies, will be necessary for ski season, beach vacations (swimsuits), Christmas parties, and just walking on icy sidewalks. So prepare for the challenging moments ahead with a strong, fit, Pilates body.  Big Toe Studio and bodyquestadvantage.com will be happy to assist you with this upcoming winter challenge.
100's Pilates at Home
    Simple Pilates movement patterns can be done on a mat in your living room.  Many times, we are just hanging out, watching TV, or playing with the dog.  What a great time to do movement patterns to strengthen the body and increase overall health. 


    • Start out with Pilates Breath ( refer to last newsletter)
      • Focus on space between ribs and hips
      • Connect the mind, body and breath
      • With exhale, release tension




    Hundreds
    Hundreds is a progressive movement pattern that offers a wonderful opportunity to observe your progress.
    Focus: Connecting breathe with movement, focusing on what's NOT moving, pumping arms
    • Lie on a mat or even on a flat surface in your home on your back with knees bent
    • Pump your arms - 5 arms pumps on the out breath, 5 arm pumps on the in breath
    • Moving from the core, lift your legs one at a time, both legs equally - *The head is not moving from the core, the shoulders are pulling down or armpits to hip.
    • As you breathe in, your ribs expand laterally to help maintain your abdominal scoop.
    • Gently lift you head, eyes towards knees, pulling shoulders away from ears. Monitor for neck tension.
    • As your legs lift up, your core pulls in even more deeper to stabilize hips and spine.

    5 on the in breath, and 5 on the out breath = 1

    Work up to doing 10 total which is 100 arm pumps! Enjoy this movement, feel the breath warm your body as you connect mind, body, and breath.  Feel the strength in your core building as your body learns and remembers the movement. 

    **Taken from Pilates & Massage for busy professionals DVD produced by Big Toe Studio.  Look for clips that accompany these movements in the future on bodyquestadvantage.com
100's
Summer Grilled Veggies

Serve this very colorful side dish with any meal this summer! It's simple and fresh, and it'll perk up any summertime dinner plate.

SERVINGS: 4
TIME: Prep/Total Time: 30 min.



Ingredients:
2 medium ears sweet corn, husked and cut into 1-inch pieces
1 large sweet onion, cut into 16 wedges
1 each: medium green, sweet red and yellow peppers, cut into 1-inch pieces
1 Tablespoon olive oil
1 teaspoon chili powder
3/4 teaspoon seasoned salt
1/2 teaspoon sugar

Directions:
Coat grill rack with cooking spray before starting the grill. On four metal or soaked wooden skewers, alternately thread the corn, onion and peppers. Brush kabobs with oil. Combine the chili powder, salt and sugar; sprinkle over kabobs.

Grill, covered, over medium heat for 10-12 minutes or until crisp-tender, turning occasionally. Yield: 4 kabobs.
 
veggies Upcoming Events
Big Toe Studio Fajita Festival!!
Come enjoy Chicken and vegetable fajitas to start the school year off right!

Piņata, door prizes, gift bags, laughter, and much more

**Contest for the best home made salsa - winner will receive a free massage!!**

What to bring:    Side dish (rice, beans, salad) or dessert
 Who to bring:    Whoever you want.  Its your studio =)
             When:   Saturday August 29th, 2pm-6pm
             Where:  3710 Mitchell Drive
                          Fort Collins, Colorado 80525
Back to School!
Big Toe Studio supports our students that are dropping off their kids at school, and are ready to get into some serious stress relieving Pilates playtime for themselves. Dealing with the hectic daily scheduling chores, is made so much more simple with perfect posture, Pilates breath, solid core strength, and generally just feeling fantastic!  So lets get into the studio and start to enjoy the new Pilates movement patterns that Don and Marissa are implementing for our Superstar students.  Check out our back to school coupon designed for YOU, the busy taxi cab driver!

Sincerely,
 

Don Spence
Big Toe Studio
Save  $10 off any one package
* limit one per customer 		Back to School Special
Offer Expires: 9/15/09
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