I have recently felt the desire to reach out to everyone on a more personal level, as I am frequently half hidden behind the front desk, busily working on something. There is no better time than now, with the release of our new summer 2012  class schedule and the start of another beautiful summer in Vermont.

Owning a business was never something I set out to do – it was an opportunity that fell into my path. When All Wellness began I knew nothing about owning a business. Zero. Zilch. Nadda. Well…I take that back. I knew how to answer the phone and run a credit card.

I often describe the last few years of my life as a woman business owner like being on a learning vertical (a slippery one), not on a learning curve. My experience has been nothing like one of those pretty, slowly bending curves we all drew on graph paper in middle school. The things I have learned in the last four years about business and being an entrepreneur, about relationships and partnerships, have been shocking, painful, and maybe even traumatic – no joke. Ask Arica. She, and I’m sure any other business owner will attest to this!

So, you might ask, “Laura, why the heck do you keep doing it?!” And to that I will tell you this:

from day one my commitment to All Wellness has never wavered, because for all the challenges there have been equal miracles, moments of joy, satisfaction, and fulfillment.

It’s from this deep commitment, and the help of my talented staff, that our new summer 2012 class schedule has emerged. It is our goal to bring you accessible, affordable, and fun fitness classes. We have reinvented the way new clients can take Pilates Reformer classes by developing $14 Drop in Reformer classes and offering an ongoing $100 6 Week Introduction to Pilates series.

You will also find more drop in classes like Yoga & Pilates Fusion, Barre Express, Katonah Yoga, Power Pilates, and Pilates Playground.   It’s important to challenge your body in new and varying ways, and we hope you take advantage of how our new class schedule can offer you this.

Lastly, as a thank you to all of our loyal and new clients, we will be offering a summer package special. From now until July 31^st you will be able to purchase an 8 Drop in Class package for $80 by using coupon code 10DOLLARCLASS on our webscheduler, or by mentioning this deal when you pay.   There is no limit on how many you can buy; however, all summer special packages will expire 5 weeks from the date of purchase.   That’s 2 classes a week each month, with a little room to miss a class or two if you’re away! It doesn’t get better than that.

Plus, every client who attends 8 Drop in Classes in 5 weeks will get a $20 credit on account towards their next class package purchase!  Please visit our website for complete details.

Remember, our new class schedule starts Monday, May 21st and the Summer Package Special can be purchased now through July 31st.  We look forward to seeing you this summer!

Sincerely,

Laura & the staff of All Wellness

But Pilates was originally developed as a rehab modality for bedridden soldiers recovering from injuries sustained during World War II. Pilates believed in the body’s ability to heal itself and designed a system of pulleys and springs to facilitate that healing (these pulleys and springs became the Pilates Reformer of today). His method evolved to emphasize strengthening balance and flexibility, in order to achieve efficient movement for sports, dance, and for living daily life.

Today, Pilates appeals to many  different people because the exercises are so easily modified. Pilates benefits people of all ages and abilities. If you are inflexible, you should do Pilates. If you are an athlete, you should do Pilates. If you have a desk job, you should do Pilates. If you are old, you should do Pilates. If you are a construction worker, you should do Pilates. If you are recovering from surgery, you should do Pilates. If you live in the Burlington area, you should do Pilates. You get the picture.

Let’s take a closer look:

Athletes – Find greater flexibility and endurance through the Pilates practice. Postural imbalances are corrected for more efficient movement. You’ll also improve your focus with a Pilates practice.

Injury Prevention – The strength, tone and flexibility that result from a regular Pilates practice help keep your body in better alignment, thus reducing injury.

Injury Rehab: Pilates is very adaptable depending on the needs of the individual. Pilates focuses on rehabilitating progressively. Rehabilitative programs will begin with a focus on strengthening the deep supporting structures of the body, and then progress to more complex movements that integrate the injured area into full functional and sport-specific movement patterns.

Chronic Back Pain – Through a focus on pelvic integration and the development of core strength, Pilates addresses the underlying structural imbalances that cause back pain.

Stroke Survivors – One of the greatest challenges stroke survivors face is re-connecting the mind with the body. Cross-body Pilates exercises that synchronize the breath with movement help reintegrate neurons and promote the healing process.

Scoliosis – Many Pilates reformer exercises focus on the movement of rotation—a twisting movement of the spine around its central, longitudinal axis. Rotation, when properly performed, is a helpful movement for balancing any asymmetry in the spine (such as scoliosis), maintains the health of the discs in between the vertebrae.

Osteoporosis – The core-strengthening workouts of Pilates strengthen bones and help prevent future injury. They also help reduce belly fat, which may further help protect against osteoporosis.

Image credits: hrachaelhelms.blogspot.com, wikipedia.org, wtb.com, www.classicalpilates.net

“You find that every part of your body works better, imbalances are rectified, and irritating symptoms get a chance to melt away on their own – all by “switching on” a system that you were born with and that has been patiently waiting to serve you.” – Alejandro Junger, MD

But for many people a juice fast can be inconvenient and intimidating. The thought of having ‘no food’ can be disturbing. A nutritional cleanse is the perfect answer for those who want/need to cleanse and detox their bodies without going hungry.

Laura’s Spring Cleanse at All Wellness is the perfect cleanse for those who really want to make a difference in their lives. Based on the best selling book, Clean: The Revolutionary Program to Restore the Body’s Natural Ability to Heal Itself, by Dr. Alejandro Junger, the workshop offers the kind of support some of us need to make positive change.

The beauty of the Clean Program is that you can detox and cleanse (and even lose weight) without going hungry. Though the cleanse includes juicing because it gives the body ready access to vitamins and nutrients, it also includes delicious whole foods, which give the body access to joy (if you love food as much as I do).

Here are some reasons why you should do the Clean Program:

1. Your productivity will go through the roof – You’ll be energized and focused.
2. Difficult decisions become less complicated – Because your brain will work better, you’ll have more resources with which to solve problems.
3. You’ll look and feel younger – your skin will glow, your body will feel invigorated.
4. You’ll have a better time in the bathroom – Seriously, good elimination is the key to good health. Your body will get rid of more junk that you thought possible.
5. You’ll have a better time in the bedroom – I’ll let you work this one out on your own.
6. You’ll learn why you eat the way you do – The Cleanse includes some personal reflection that will help you break some bad habits and become a mindful eater.
7. You will be empowered to make better health decisions in other aspects of your life.

image credit: naturallyengineered.com

The present study reveals the existence of asymmetries in the muscles of the abdominal wall in non-active healthy woman. Pilates practice twice a week for 9 months elicits hypertrophy of the abdominal wall muscles, particularly of the RA [rectus abdominis] and eliminates pre-existing asymmetries of the OT [obliques and transversus abdominis]. Modern Pilates can be recommended as an effective method to reinforce the muscles of the abdominal wall and to compensate pre-existing asymmetric developments.

What does this mean to you and me?

“Hypertrophy of the abdominal wall muscles” means the abs got stronger. The Rectus Abdominus is your six-pack (or two-pack in some cases). The transverse abs run from our sides (lateral) to the front (anterior), their fibers run horizontally (transverse). The external oblique muscle (of the abdomen) is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen (thank you Wikipedia).

The ensemble is called the Core. This is center of your body, where it all happens. Your core muscles are responsible for keeping your spine aligned and keeping your body upright and in motion. Asymmetries in the core can lead to low back pain, sciatica, neck pain, pelvic pain, and postural irregularities.

You don’t have to know Latin to feel the benefits of the core and alignment focus of the Pilates practice; it just takes a few sessions to begin to feel them. Really. Start with three private sessions and you’ll learn about how a Pilates practice can help your individual body by correcting your own particular  asymmetries. Check the schedule and sign up. This could be your spring to lay the foundation for a pain-free future.

For those of you who have done my spring cleanse, you know what I mean when I say that this recipe is Clean approved!  Date for my Sping 2012 cleanse will be announced soon.

Who said salads can only be cooling and raw summer dishes? In fact – raw greens can be difficult to digest and when it’s cold, our bodies actually need more lightly cooked and warming foods for optimal digestion. Try this warm, comforting salad made with dark leafy greens (we just can’t get enough of those,) crunchy pecans and crisp pears!

Ingredients:

2 teaspoons coconut oil

½ ripe pear, roughly diced

¼ cup pecans, coarsely chopped

4-5 cups of chopped dark greens (dandelion, arugula, radicchio, endive, mustard greens, kale, swiss chard)

¼ cup olive oil

? cup apple cider vinegar

1 tablespoon whole-grain mustard

pinch sea salt

fresh ground black pepper

Directions for dressing: Mix the olive oil, mustard, and cider vinegar into a bowl. Whisk to incorporate.  Add a few turns of the pepper grinder (to taste) and a sprinkle of sea salt.  Set aside.

Directions for salad:  Heat a large saute pan over medium high heat. Melt in the coconut oil, then once hot, add the pears. Cook for a few minutes to slightly soften and brown them.  Toss in the pecans just to warm them up, then add in the bitter greens.  Toss gently with tongs until gently wilted, then toss with a few tablespoons of the vinaigrette. Serve immediately.

Add any of these for more protein or to make a heartier meal: Leftover chicken, Wild salmon (or any leftover fish),Cooked beans (white or garbanzo work best here,) Red, green or brown lentils.

Recipe Compliment of Frank Giglio and The Clean Team

We’ve been talking a lot about the type of yoga we have here at All Wellness.  It’s called Katonah Yoga, simply named after the place it was develped in - Katonah, NY.  When I tell people about the class I always say, “It’s unlike any yoga in town. You just have to try it!”  I love Lauren’s unique, hands on style of teaching.  You never leave class feeling like you didn’t do the poses well enough – you leave thinking about the things you learned about your body during that hour.

We currently have two Katonah Yoga classes on our schedule – Wednesdays from 12:00-1:00 and Fridays from 8:00-9:30.  You just have to try one!

Read more about the woman who developed Katonah Yoga, Nevine Michaan here.

I first read about chia seeds in Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen, by Christopher McDougall. This book inspired me to run (I sucked at it), but Laura inspired me to give up dairy (I am a great vegan). The Group Cleanse, based on The Clean Program designed by Dr. Alejandro Junger, caused me to rethink the way I eat. I am lighter, I am happier and and I have more energy. I have Laura to thank for this…and Chia seeds.

I asked Laura about Chia seeds, she uses them often, but to her they are too much like tadpoles when mixed into a pudding. As I kid I loved tapioca and tadpoles, so I’m happy to eat chia seed pudding. And that’s just what I’ve been doing at breakfast every day for the past three weeks. I feel amazing. Here’s why:

Chia seeds contain:

• 700% more Omega-3 than salmon
• 500% more Calcium than milk (and the calcium in chia seeds is accessible to your body, whereas the calcium in milk is not)
• 500% more Protein than kidney beans
• 1400% more Magnesium

The list goes on and on (see below). The Omega-3 is a big one for many of us. Everything from depression and ADHD to heart disease and hypertension can be caused from the lack of Omega-3 in the diet.

The Tarahumara, the tribe of super athletes upon which Born to Run is based, are big Chia seed eaters. They don’t seem depressed or unfocused. The Tarahumara are famous for their incredible physical endurance. McDougall and many nutrition scientists attribute much of the Tarahumara physical prowess to their diet, filled with Chia seeds just before its time to hit the track. Chia seeds were also once staple foods in the Incan, Mayan and Aztec cultures.

But you don’t have to take it from the Incas or the Aztecs or even from science, you can take it from me, the regular ingestion of chia seeds makes you feel energized. No hoax. But if you are anxious about tadpoles, you might not like the pudding, but do try chia seeds for yourself. You’ll like the result.

image credits: choosingraw.com, bestchiaseeds.wegrc.com

Suzy is Suzy Shulman, the Power Pilates instructor at All Wellness. She is taking the Booty Barre training this month and is going to come home to Burlington and kick our Booty! According to Suzy, Booty Barre uses Pilates concepts the like neutral spine, core integration, and the coordination of movement with breath for an intense workout. “Anyone can do it. Whether you are fat or skinny, fit or whatever, anybody can do Booty Barre. And it’s so fun!”

Essentially Booty Barre is like Standing Pilates with a good beat. When you take mat Pilates exercises to the vertical plane, you introduce all kinds of challenges to your balance. And the muscles of the pelvic floor are vital to maintaining balance; so anyone who needs to build stability here (that would be almost all of  us) will benefit.

Booty Barre, like Pilates, helps the body/mind re-pattern movement habits for better alignment and ease. You’ll strengthen bones, build lean muscle and may even protect yourself against osteoporosis. Doing it all with a beat helps coordination – which can help reduce injury, especially as we age.

Booty Barre conditions the entire body with special emphasis on legs, butt, thigh, calf and foot. Take a look at this Booty Barre video below. The workout is intense. You might want to prepare for this by signing up for Power Pilates and maybe a couple Pilates mat classes beforehand. “You should be sore by the end of class,” Suzy says. “I want you to feel this.”

Burlington, specifically All Wellness, has what it takes to keep a body fit for the long term. The American College of Sports Medicine recently asked 2,600 fitness professionals to rank their favorite top fitness trends for 2012. The fitness classes at All Wellness provide nine out of the top ten.

1. Patient Referrals – The physical therapists at All Wellness work in concert with primary care physicians to ensure that patients have the tools they need to achieve happier lives and greater health.
2. Wellness Coaching – All Wellness owner, Laura Savard a nutrition counselor and graduate of the health coaching program at Institute for Integrative Nutrition, offers nutrition-focused workshops throughout the year.
3. Spinning – Learn more about Samuel Lurie’s indoor cycling classes at All Wellness. There is no membership fee for spinning at All Wellness.
4. Promoting Health at the Office – The Pilates programs and many of the mindful fitness classes offered here help you incorporate wellness techniques into all aspects of  your life, including the office.
5. Yoga – You’ll find Katonah Yoga on Wednesdays and Fridays at All Wellness. Check the schedule for more classes and times.
6. Zumba – Mondays, Wednesdays and Thursdays at 6:15. Try it. It is too good to miss.
7. Group Personal Training – Group Pilates Reformer classes are offered every day except Sunday. Learn more about the benefits of exercising with friends. And Schedule your session online.
8. Personal Training – Individual Pilates classes are where it all starts. In three private classes, you’ll learn to move more mindfully and be ready to graduate to Group Reformer Classes.
9. Mindful Eating – The Group Cleanse that Laura leads in the spring can change the way you think about food for your lifetime. The Eat Better-Live Better-Fell Better health workshop she is teaching this winter promises to do the same.

The number ten favorite fitness trend predicted for 2012 was Outdoor Activities. It is cold out there…after you take care of those on your own, you’ll want to come inside for something warm, like Pilates or Zumba.

According to Samuel, “People have incredible breakthroughs in their lives” during his indoor cycling classes. As a coach, he guides and cares for students, so they don’t have to worry and can let go of stress. “It’s different than running on a treadmill in front of the TV,” he says, “You really are able to zone out.”

Visualization is a huge part of spinning with Samuel. It’s not just about visualizing hill climbs and beautiful natural vistas as you pedal, it’s more about visualizing a better future for yourself, whether that means a better figure or a better approach to your own well-being. And Samuel knows visualization! He is a licensed hypnotherapist.

“Spinning actually guided me to be open to hypnotherapy,” he says. “I was looking for a tool that worked quickly and deeply, I found hypnotherapy.” In his hypnotherapy practice, he specializes in anxiety. “Fear of chair lifts is something I see fairly often this time of year…one or two sessions of hypnotherapy can make a real difference.” Hypnotherapy is a directed therapy that helps people connect to their subconscious minds. “It [the subconscious] is present all the time, we just don’t connect with it often…meditation, prayer and spinning are all ways to connect with it.”

Another tool Samuel uses in his spinning classes is music. “Music is a big way to tap into the subconscious…it can really open things up.” He uses tunes ranging from Queen Latifah to Sylvester to William Orbit to Professor Trance and the Energizers. He describes his musical tastes as eclectic “world beat with soul and gospel and some instrumental grooves mixed in. I like to use remixes that people may never have heard of.”

The combination of uplifting music and an experienced guide gives spinners in the Indoor Cycling class at All Wellness the chance to mindfully connect with the unconscious mind. Where according to Samuel “big changes can happen.” About his Indoor Cycling class, he adds “Sometimes it’s just exercise, too.”