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BIG TOE STUDIO NEWS
Greetings!
As summer approaches, our lives tend to change. Many of us become busier. And, as the temperature rises, our lives often become less consistent. School ends and vacations begin. At this time of year, it's easy to stray from our routines and good habits. When striving to attain and maintain optimal fitness, we should all remember this important maxim: "Consistency is the root of discipline."
Consistency, the ability to perform activities on an ongoing and regular basis, is essential to your Pilates practice. By maintaining a regular Pilates regimen, you can stave off weight gain, lethargy, and the injuries often associated with summer activities. Engaging in two or three workout sessions each week will keep you strong and flexible, and ensure that your spine, tendons and ligaments are in tip-top shape.
Also remember to pay consistent attention to your nutrition, hydration, sleep and self care. Wear your sunscreen, eat lots of fresh fruits and vegetables, support your local farmers' markets, smile, exercise in the cooler mornings and evenings, be wary of lightning storms, and spend quality time in good company.
Thanks to everyone for their ongoing support of Big Toe Studio, and for the quality time I've spent with you all!
Wishing you all the best,
Don Spence
P.S. You're never too old to laugh out loud!
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RECIPE OF THE MONTH: COLESLAW
Coleslaw is a fantastic and filling side dish for weight loss. It's easy to make, inexpensive and delicious. Be sure to use organic ingredients. A batch will keep for 3-5 days in the fridge. Feel free to improvise on your ingredients and amounts to customize your perfect slaw! Combined with a lean protein, coleslaw can make a refreshing, complete meal.
Ingredients:
- Head of red cabbage
- One red onion
- Six carrots
- One pear (or apple)
- 1 ½ cups plain low-fat Greek yogurt
- Optional ingredients: vinegar, ground pepper, radishes, low-fat mayonnaise
To Prepare:
Toss cabbage, red onion, carrots, and pear into food processor. Shred, then add yogurt to taste.
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PILATES MOVEMENT OF THE MONTH: FITNESS BALL SIDE OBLIQUES
This movement will help you work what we call the "shopper's muscle." Performing these side oblique crunches on a fitness ball will whittle your waistline, help you develop overall core strength, and improve your balance. Students often have to head out shopping to buy smaller sizes of clothing once they start performing this terrific movement on a regular basis!
- Lie with your side on the ball with both legs extended and both feet on the mat. Place your hands at the sides of your head.
- Raise your upper body up and off the ball, bring your outside elbow down to your side. Lower your body, returning to the starting position, lying over the ball. If this movement is new to you, start with 10 your first day, and increase by 5 every other day.
- Complete your reps and repeat on the other side.
If you experience any low back pain, do not perform this exercise!
HINTS:
Control the movement through your midsection. Move slowly, trying to avoid jerky movements.
Keep your upper body upright, and do not allow your shoulders to fall forward or your elbows to come together.
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SELF CARE TECHNIQUE: DECREASING HEADACHE & JAW TENSION
This is a self-care massage technique you can use if you are experiencing a slight headache and/or jaw tension. It can help decrease muscle stress in the jaw, and can lessen headache pain.
Gently grasping the side of your ear and your ear lobe, very, very gently pull down on your ear. Hold your pulled-down ear for about five seconds. Release your ear and hold it in its regular position for five seconds. Slowly move your ear in a counterclockwise direction until you feel slight tension. Then pull your ear gently upward and hold for five seconds more. Repeat on both sides. There should be no pain associated with this movement; if you experience any pain, stop immediately!
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STUDIO NEWS: ON THE WALLS
Big Toe Studio is proud to continue our relationship with the Artist Association of Northern Colorado and we are delighted to feature the work of two amazing artists. Patty Hughes -- Artist 
Patty Hughes is a retired educator who has been drawing and painting for about fifteen years. She is a self taught artist who has benefited from many workshops with outstanding instructors. She works mostly in watercolor, acrylic and mixed media and enjoys creating abstract and non-objective pieces. At this time, Patty is showing her work at Art on Mountain Fine Art Gallery, Fort Collins, CO. Steve Hughes -- Photographer 
Steve Hughes has been trying to understand fluid flows throughout his entire career as a coastal engineer. It should not be surprising that when he picks up a camera, he usually seeks out opportunities to capture the beauty of flowing water and the reflections that are momentarily frozen on the dynamic water surface. Please stop by the studio to take a look at Patty and Steve's impressive work! |
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MORE STUDIO NEWS: ON THE OTHER WALLS
Our new sign has arrived!
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BODY QUEST ADVANTAGE UPDATE
By the time you receive your next newsletter, Body Quest Advantage will be online. Get ready to take control of and improve your entire fitness life! |
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Save 50%
on an initial assessment |
Please let everyone know that Big Toe Studio is currently offering half-price assessments through the end of June. It's almost summer and everyone is looking to get fit!
| | Offer Expires: June 30, 2012 |
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