Big Toe Studio

Fitness Focus From Big Toe Studio

Pilates * Massage * Personal Training
970-377-0028
October 2009
running Pilates for Running and Hiking
By Marissa Lueders
        The air is getting just a bit cooler, and the trees are beginning to put on a beautiful display of fall color. Now that we don't have to worry about beating the heat, what better time to get outdoors and enjoy the scenery by running or hiking! While running and hiking can be an excellent cardiovascular workout, they can cause many imbalances in the body. While moving forward, we exercise muscle groups in a certain plane of movement, while not engaging muscle groups in others. These repeated motions can build great leg strength and cardiovascular endurance, but can also cause tightness in the hips,  and possible low back and knee pain. Through Pilates we can stretch muscle groups that are tight and overused, and strengthen muscle groups that are weak or atrophied. Aside from stretching and strengthening, Pilates teaches the power of breath, core strengthening, and proper posture and alignment. Proper posture and body alignment while running and hiking will increase energy, decrease low back and knee pain, decrease the risk of injury, and allow muscle groups to function at their fullest potential. Core strengthening will increase energy and power, and can eliminate low back pain altogether. Speak with Marissa or Don if you are interested in learning more about the benefits of Pilates for running or hiking, and would like to know what you can do to enhance the enjoyment of these wonderful cardiovascular workouts through a dedicated Pilates practice.
In This Issue
New Small Group Classes!
Benefits of Sports Massage
Attitude
Vegetable Soup
New Small Group Classes at Big Toe Studio
 
We are pleased to announce that we will be adding small four person group classes to the Big Toe Pilates schedule beginning on Monday October 19th. Classes will be taught by Marissa, and will take place on Monday's at 5:30 and on Wednesdays at 3:00. Classes will be $25/hour and are available in pre-paid packages. Classes will be taught in a fairly different style than others classes. Participants will be grouped in two's, spending half of the class on one piece of equipment, and then switching to another apparatus halfway through. This will allow for highly personalized instruction, and attention to form and detail. There will be a 24 hour cancellation policy for this class. If you are interested, please speak with Marissa or Don.
massage Benefits of Sports Massage
By: Joanna Gardner
 A Powerful Ally
There's no denying the power of bodywork.  Regardless of the adjectives we assign to it ( pampering, rejuvenating, therapeutic) or the reasons we seek it out ( a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen.

Experts estimate that upwards of ninety percent of disease is stress related.  And perhaps nothing ages us faster, internally and/or externally, than high stress.  While eliminating anxiety and pressure altogether in a fast-paced world may be idealistic, massage can, without a doubt, help manage stress.  This translates into:
  • Decreased Anxiety.
  • Enhanced sleep quality.
  • Greater energy.
  • Improved concentration.
  • Increased circulation.
  • Reduced fatigue.
Furthermore, clients often report a sense of perspective and clarity after receiving a massage. 
 
What exactly are the benefits of receiving massage or bodywork treatments?  Useful for all of the conditions listed below and more, massage can:
  •  Alleviate low-back pain and improve range of motion.
  • Assist with shorter, easier labor for expectant mothers and shorten maternity hospital stays.
  • Ease  medication dependence.
  • Enhance immunity by stimulating lymph flow - the body's natural defense system.
  • Exercise and stretch weak, tight, or atrophied muscles.
  • Help athletes of any level prepare for, and recover from, strenuous workouts.
  • Improve the condition of the body's largest organ - the skin
  • Increase joint flexibility.
  • Lessen depression and anxiety.
  • Promote tissue regeneration, reducing scar tissue and stretch marks.
  • Pump oxygen and nutrients into tissues and vital organs, improving circulation.
  • Reduce post surgery adhesions and swelling
  • Reduce spasms and cramping.
  • Relax and soften injured, tired, and overused muscles.
  • Release endorphins - amino acids that work as the body's natural painkiller.
  • Relieve migraine pain.
ice cream Attitude
By: Don Spence

I really wish I had some ice cream right now.

No matter how much ice cream I had, I would eat all of it.
Whatever flavor, except coffee, would go into my tummy. 
All of it!
I'm sure the first taste would be just as yummy as the last taste.
At the end I would want more, even if it was a gallon or more.
Yes, I really wish I had some ice cream right now.
So, Celery stick in hand/teeth/tummy, with laughing cow low fat cheese.  I will seek to satisfy.  I will sigh, and thinking of pistachio nut ice cream.  Sigh!
 
Soup Fall Vegetable Soup

PREP TIME  15 Min
COOK TIME  55 Min
READY IN  1 Hr 10 Min

INGREDIENTS (Nutrition)
3/4 pound skinless, boneless chicken breast
2 tablespoons olive oil
2 large onions, diced
3 large carrots, diced
2 medium parsnips, diced
1 bulb fennel, trimmed and diced
4 cups SwansonŽ Chicken Broth
1 (15 ounce) can black-eyed peas, rinsed and drained
2 tablespoons chopped fresh parsley

DIRECTIONS
Grill the chicken for 15 minutes or until the chicken is cooked through, turning the chicken halfway through cooking. Remove the chicken to a cutting surface. Let cool for 5 minutes. Cut into strips. Set aside.
Heat the oil in a 6-quart saucepot over medium heat. Add the onions, carrots, parsnips and fennel. Cook for 5 minutes or until the vegetables are tender. Add the broth and heat to a boil. Reduce the heat to medium-low and cook for 30 minutes or until the vegetables are very tender.
Stir in the chicken, peas and parsley and heat through. Season to taste. Divide the soup mixture among 8 serving bowls.

Upcoming Events:
Respite Care Ball!
Annually, Respite Care and members of the Northern Colorado Community gather together for a grand silent auction and spectacular black tie dinner event and silent auction.  Event Proceeds go to Respite Care.  The success of this annual event proudly funds one-third of Respite Care's annual revenue. 

Big Toe Studio and bodyquestadvantage.com will have 2 tables.  Body Quest Advantage table  $150 per person (Limit 10) and Big Toe Studio $225 per person (limit 10) So sign up at Big Toe Studio today to reserve your spot for one of the most amazing nights of your life!

Held at:
Embassy Suites
Clydesdale Pkwy
Loveland, CO 80528
Save $10
Save $10 off any packge of $360 or greater!
 
Offer Expires: November 15, 2009