Lower Your Blood Pressure  
Now that you’ve (ahem) scrambled all the Cadbury Eggs, chomped the Marshmallow Peeps, and bitten the ears – or tails – off the Chocolate Bunnies, it’s time to get back to nutrition.
Leafy. Green. Vegetables. You hear about them all the time, and one of the huge benefits of a diet full of salads and vegetables is potassium, so important in helping the body regulate blood pressure.
It’s thought only 1 in 50 Americans is getting enough of this mineral in their daily diet, yet it’s also one of the simplest to add. Other sources include dairy, beans, and… bananas? You bet! Even a baked potato is a rich source of this critical nutrient!
Can Vegetables Really Help?
Potassium helps lower blood pressure by buffering the effect of salt (from various sources) which raises it. Some studies report that for every 600-milligram increase in your daily potassium intake (a cup of cooked spinach, say) your blood pressure can be lowered by one point!
Fruit and/or veggie smoothies are a great way to achieve that goal, along with soups that include both greens and beans in their ingredient list.
My Out The Door And On The Road Banana Smoothie
- 1-2 bananas
- cracked ice
- some orange juice (I like the extra pulp variety)
- a little bit of 2% skim milk
That’s it! Toss bananas, a little ice, a half cup or so of O.J., and a little dairy into your blender of choice. Crank it up until thoroughly blended. Simple, fast, nutritious, and pretty tasty! Stir in some Greek style yogurt and a little honey at the end for more nutritional ooomph.
Sleep. Are You Getting Enough?
Heart Disease Tied To Insufficient Slumber
Apnea is now included in the same category as obesity, high cholesterol, smoking, and high blood pressure when it comes to factors that contribute to heart disease.
Even if you’re doing everything else right, not getting enough quality rest can lead to heart problems. Put another way, getting a sound night’s sleep is essential in preventing heart disease.
Burning the candle from both ends? That’s a no-no. Not enough sleep, or low quality rest, or both, can definitely lead to high blood pressure, high blood sugar, and obesity if not recognized and corrected. Experts say its even been associated with cancer, depression, and a host of other undesirable conditions.
What’s Going On?
Current thinking is that when we’re awake our bodies are constantly on alert, primed and ready to react to threats. The stress this creates on the body’s metabolic functions can lead to the conditions mentioned earlier, when our natural sleep cycles aren’t given enough time to defuse the situation on a regular and complete basis. Think of it as a rinse cycle.
 Saturday Morning Wake Up
Start the weekend right. Warm up with a mat class at nine, then follow up with a 10 o’clock tower class!
Saturdays, 9-11 - enjoy the mat, then stay for the tower challenge!
How much is enough? The eight hours daily usually referenced is still good advice, although some of us (me!) need more, while some claim they need far less. It’s easy to figure out if you’re good to go or should just go back to bed for a little more shut-eye.
When you wake up – and no cheating – do you feel refreshed and ready for the day? Or are you already trying to fall back to sleep over your Frosted Flakes? Pretty easy to determine. Like my first Pilates instructor drilled into my head, listen to your body!
Pilates Pumps Your Running Game
 The other day I came across a guest blog on Brooks Running that shows several exercises runners can do to improve their results. The writer says that, "A strong core helps create a runner’s longevity on the road and can help alleviate back pain." Fair enough – but wait, there’s more!
Joseph Pilates’ original concept of Contrology – the method of developing controlled movement from a strong core – is even more applicable today, as we pursue a variety of physical activities on a regular basis.
His Pilates System stresses the connection between the mind and the body for maximum efficiency and benefit. Along the way, Pilates practitioners learn to focus on breath control while they build that strong, long and lean core by performing the interconnected movements Joe first described nearly a century ago.
Runners – and cubicle workers, and frequent flyers – all benefit from a well developed core, first and most noticeably from an improved posture which in turn leads to more efficient breath control, better coordination, extra stamina, and overall strength. If you’re a runner, Pilates should be part of your workout.
Connect With YPL Online
Social media is how I stay in touch with my profession and my great YPL clients! For specials, events, and ways to get more out of your Pilates training, check out my Do The 100 blog. I also tweet and post on Facebook and Google+, so please follow, like or circle my pages and let me know what’s on your mind.
You can now book your next YPL Private or Duet (sorry, no group class sign-up yet) directly inside Facebook.
On the YPL Facebook page you’ll see a MindBody app sitting on top of a Book Online tab. Just select a service — Private or Duet — a type (same choice) and a day and time. It’s that easy.
When finished you can share (we’d sure like it if you did) your YPL fitness session activity directly to your own page. The app does the rest, and your Facebook friends will know how much you enjoy YPL PIlates!
Convenient And Secure Online Scheduling
 YPL offers a number of convenient ways to book online. The main YPL online scheduler (left) is perfect for booking your appointments, classes, and for maintaining your account. It’s fast, convenient, and available 24-7. Not sure how it works? Visit the help page for tips.
What happens if you try to sign up only to discover you’ve missed the cutoff time for the workout slot you wanted? Just e-mail or call, and if there’s a spot open I’ll work you in. The same goes for those rare occasions when the system’s down, or if you need to late cancel.
On The Road? Find A Qualified Studio Near You
 When you’re traveling, finding a studio or gym you can trust is a big problem. MindBody’s exclusive online finder locates the next available fitness class wherever you are, from their extensive list of fitness studios located throughout the country.
Whether you’re in Seattle or Miami, New York or L.A., just
- browse to the MindBody finder web page,
- pick a practice (Pilates, yoga, etc.,)
- enter your location, and
- forget about having to make do with that worn out hotel treadmill.
(Tip: if you’re a client, you can also book YPL classes and sessions directly through the browser.)
There’s also a free mobile app for your phone or tablet, so no matter how you choose to connect, there’s just no excuse for skipping class anymore.
The Pilates System
Joseph Pilates explained his breakthrough fitness concepts nearly a century ago when he developed an interrelated set of physical and mental relationships that, when followed, achieve a defined goal. (You can read the original Pilates Method at benjamindegenhardt.com.)
To explain his revolutionary fitness plan he diagramed the importance of developing a physical and mental relationship.
At YPL, the Classic Practice focuses on achieving the rhythmic harmony that naturally occurs when mental clarity and physical conditioning are in synch. The feeling you experience is one of accomplishment, control, and exhilaration after powering through a challenging workout.
Two Ways To Share: YPL Gift Cards Online Or In The Studio
A YPL Gift Card is a great way to introduce a friend to Pilates fitness. Treat someone special to a memorable fitness experience that’s sure to make a difference.
Shop for your YPL Gift Card online today. Just select the Online Store tab, then look for Gift Cards - or customize our special YPL house brand (above) the next time you visit the studio. |
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