Many of you will not be surprised to learn that heart disease is our nation's number one killer. More men and women die of cardiovascular disease than any other. In women, heart disease kills more individuals than the next five causes of death combined -- including cancer.

 

Here are seven steps the American Heart Association recommends you take to improve your heart health:

 

• Get Active
• Control Cholesterol
• Eat Better
• Manage Blood Pressure
• Lose Weight
• Reduce Blood Sugar
• Stop Smoking

 

At Big Toe Studio Pilates, we encourage you to do all that you can to keep your heart healthy. Remember, we're here to support you! 

 

It says a lot that our students often ask why they need to engage in self care. No one really doubts that they need to do cardio, eat well, or get enough sleep. Even if those tasks aren't easy or fun, we accept that they are vital.

 

Yet we often resist nurturing ourselves.  Most of us don't think twice about nurturing a child, family member, friend, or pet. We do so willingly and with love because we believe it's in that other living being's best interest.

 

Because we have so many responsibilities, it's easy to forget that we, too, are living beings who need to be nurtured and loved. We may have responsibilities to others, but we also have responsibilities to ourselves.

 

Think about how much better you can engage in any activity after a good night's sleep; that same activity is much more difficult when you are exhausted.

 

Self care is similar to sleep in that it can provide you with a type of rest, relaxation and energy.

 

Self care has many benefits. It can:

 

Help you manage the health-damaging effects of stress

Increase your well-being

Help you to better take care of others

 

And though it may not seem reason enough, taking care of yourself simply feels good.

 

Self care activities don't have to be complicated or time-consuming. Think about what self care might look like for you when you have thirty seconds, five minutes, or an hour. Start developing a self care mindset.

 

Feeling tension, strain, or pain in your neck or shoulders? Lessening your discomfort may be easier than you think - as easy as squeezing your own armpit!

 

Sit in front of a table on which your forearms can comfortably rest. If necessary, use a book or two to make this positioning comfortable. With your forearms resting on the table, lift your elbow slightly, pointed at the wall. Take your opposite hand across your chest and grab the webbing of the muscle that is protruding from your armpit. Squeeze for a count of seven. Lower your fingers ½ inch and repeat. Lower another half inch and repeat once more. Do this under both arms. Repeat the process three times. This trigger point therapy technique is unique and not many people know about it so please share it with your friends. 

 

This is a good beginning Pilates movement to help with scapular stabilization.

 

Lie on your back with legs bent, arms by your sides. Inhale, lifting arms over head. Exhale as you return your arms. Be sure not to allow your rib cage to rise off the floor. Repeat this ten times. Avoid lifting your rib cage and abdomen. 

 

Big Toe Studio has recently started working with the Artist Association of Northern Colorado's Art About Town to include amazing artwork on the walls of our studio. The Artist Association of Northern Colorado (AANC) promotes and recognizes local area artists. Founded in 1955, AANC is the oldest art-oriented organization in Fort Collins. They represent artists working in all media within the visual arts. Through the Art About Town program, AANC showcases their artists' work in public spaces around Fort Collins.

 

For the next few weeks, we are honored to feature the artwork of fine art photographer Ronda Stone, whose work has been shown in galleries, museums and universities all over the United States. Please join us at our opening reception on Wednesday, February 29th from 6-8pm to meet Ronda and see some of her early work. During our reception, we'll be offering a coupon for a free rose from Palmer Flowers. Ronda will be selling her books at half-price; she will also be offering a 15% discount on any purchase of her artwork.

 

Please join us for art, food, drink, conversation - and fun!

 

This recipe is a great starting point for those who like to customize their stir fries. While these vegetables work well, feel free to use any other quick-cooking veggies. You can also add other flavorings like low-sodium soy sauce, a dash of fish sauce, a tablespoon of hoisin or  chile sauce. Let your imagination and palate be your guide.