Here’s an easy way to get a massage at home!
What? You don’t have any half tennis balls to use? Here’s how to make them!
Here’s an easy way to get a massage at home!
What? You don’t have any half tennis balls to use? Here’s how to make them!
No matter your stage in life, keeping fit is essential to doing the things you love with ease, power and grace. In this class, you’ll increase body awareness and learn healthy functional movement strategies grounded in science. Expect improved posture, injury prevention, coordination, core strength, flexibility and balance with crossover benefits to your daily sports and activities. This class is appropriate for beginner to advanced intermediate levels. If you have low bone density, weight bearing exercises are incorporated and safe mat variations will be offered.
Please bring your own mat. Various small props are used to enhance your movement experience. Also bring a resistance band and 9 inch inflatable ball if you have them. Balls are offered free of charge to new participants. Low allergy/low latex 5 ft resistance bands are available for purchase in class for $10. Free video links will be made available for participants to encourage consistency of practice. The instructor, Teresa Maldonado Marchok, is a licensed physical therapist, certified Pilates instructor, former professional dancer and ambassador for American Bone Health. She believes exercise should be challenging yet fun so bring a flexible mind, open heart and be prepared to laugh! For more information email email@example.com.
To foster a safe, cohesive and consistent environment, drop in sessions are not permitted, however a trial class at no initial cost for newcomers is allowed if the class is not full already.
Teresa fell HARD on icy steps in NY. Though her bones are healthy and remained intact, she sustained a full rupture of a rotator cuff tendon, one of the key players that stabilizes the arm bone in its socket.
So you know that she “walks her talk”, this video clip gives you a sneak peek into what she can and can’t do 1 wk after rotator cuff surgical repair. Even with her shoulder out of commission, the versatility of Pilates allows her to stay strong and agile providing healing circulation and feel good endorphin release to all parts of her body. She’ll also let you in on the little she can do with her arm out of her sling.
Can you guess her secret to maintaining sanity in the middle of her sleepless nights? Watch the end to find out!
Dr. Keith McCormick connected with me recently as a health care professional who also specializes in osteoporosis. I sent Dr. McCormick a copy of the BoneSmart Pilates® DVD and and asked him to let me know what he thought. He was thrilled to find: “…exactly what I have been looking for for my patients with osteoporosis…this DVD will help you to tone your muscles, keep your joints supple, and stimulate bone strengthening..all while having fun…It is the best exercise video for people with osteoporosis that I have seen.”
Read Dr. McCormick’s full review of the BoneSmart Pilates® DVD on his website here.
Save the Date: FREE Workshop April 20
Where: East West Bookstore, 324 Castro St., Mountain View
Learn how to strengthen your body and reduce your risk of falls, simply by changing the way you move. If you have spine issues, bone loss, or just don’t feel as strong or steady as you’d like, this interactive workshop is for you.
Teresa Maldonado Marchok, PT, is a licensed physical therapist, certified Pilates instructor, and representative for the national organization American Bone Health. Her award-winning DVD, BoneSmart Pilates®: How to Prevent or Reverse Osteoporosis, is helping people worldwide. A free inflatable exercise ball and handout are included only if you register by Apr 19. Call 650-988-9800
|Pilates for Boomers
5:30 PM-6:30 PM
Instructor: Teresa Maldonado Marchok
Location: Arrillaga Outdoor Education and Recreation Center (AOERC), Studio 111
|REGISTRATION STARTS 03/18|
| BeWell Fitness Berry
Category: Fitness : Pilates Mat/Healthy Back
Levels: All Levels
|Fee: 110.00 (BeWell Fee: $30) , STAP/EA Funds: No
Class Code: pfb-01
Ages 9 through 99+
1:00 – 2:00pm every Saturday
YMCA at 2400 Grant Road, Mountain View
Get in touch with your body and learn the intrinsic joy of movement! This dance and movement class utilizes a variety of different dance styles and is great for kids and adults alike. The class is also appropriate for people of all levels of dance experience, with an emphasis on those with special needs.
Instructors: Teresa Maldonado Marchok, physical therapist, pilates instructor, and former dancer for the Martha Graham Dance Company; and Mercy Forde, a fitness and cardio dance instructor for over 25 years.
Both have worked together teaching an adaptive dance class at Mountain View High School, and as choreographers for Youth Drama For All, an inclusive local theater group. They are passionate about fitness, movement, and working out with people of all abilities!
PRESS RELEASE YMCA
February 10, 2015
Ursula Hultqvist – (650) 429-1311 or firstname.lastname@example.org
El Camino YMCA’s Inclusive “Dance for All” Class Engages Families with Special Needs
Class designed to help youth and adults with special needs to stay active and build community
Mountain View, Calif. – As part of its comprehensive mission to meet the diverse health and wellness needs in the community, El Camino YMCA is proud to be offering a new dance and exercise class for youth and young adults with special needs.
The Y’s “Dance for All” class originated from a discussion that Teresa Maldonado Marchok and Mercy Forde – Y members who have children with special needs – had with El Camino YMCA staff about the need to help children with special needs to stay active, healthy and socially connected. The Y embraced the idea of creating a fun, targeted movement class that our special needs community could more fully participate in and they began working with Teresa and Mercy to develop the curriculum.
“The Y is already ahead of other organizations in terms of inclusion and we were thrilled that the Y worked with us to go even further to create a class environment that is safe, accepting and, above all, fun,” says Teresa Maldonado Marchok, who is also a licensed Physical Therapist. “We also wanted to include peers, siblings and parents in a way that allows them to focus on themselves and have a good workout as well. This class serves to accept differences without judgment.”
Since launching in July, the Dance for All class has been a huge success. Every Saturday at 1 pm, an average of 15 individuals – including special needs participants, their family members and regular Y members – participate in an interactive hour-long program.
Teresa and Mercy lead the group in a series of dances – choreographed to popular music enjoyed by youth – as well as Pilates-based exercises that expose them to moves they would find in other Y classes. Most importantly, unexpected movements and utterances are accepted without judgment, and Teresa and Mercy employ techniques to engage withdrawn or oppositional students so everyone feels included.
“Autistic or other special needs children do not have many opportunities to exercise, especially when they are older,” said Qiang Li, who attends the class with his nine-year-old autistic son, Darin. “This kind of all-inclusive program like Dance for All will benefit them physically as well as emotionally. This class has been great for my son, and I am very grateful for YMCA for offering this class.”
The Dance for All class is one way that the YMCA builds stronger communities through providing experiences to people of all backgrounds, ages and abilities. The Y is proud to offer financial assistance to help families and individuals who may not otherwise be able to afford a membership.
“At the Y, we are committed to serving our entire community and helping all residents lead fuller and healthier lives,” said Jenny-Rebecca Saccardo, Associate Executive Director of El Camino YMCA. “Families who have children with special needs face numerous barriers to healthy living and we are extremely proud to be working with dedicated volunteers and staff, like Teresa and Mercy, to provide additional opportunities and support for these members of our community.”
With the start of the New Year, it’s typically a time to reassess ourselves and our habits. Do you have a healthy habit you’d like to adopt? Most of us do. The tough part is getting started. That’s why I’ve pulled together these simple but effective tips to help you jump start five smart habits–eating breakfast, drinking more water, moving more, connecting, and getting a better night’s sleep. Choose one to get started. And when you’re ready, put them all together to give your everyday health an amazing boost.
The payoff: Eating breakfast fuels your body and brain for a truly good morning. It also helps jump-start your metabolism, which may be one reason that breakfast eaters tend to weigh less than those who skip it. Your best start: Choose foods you’ll look forward to–there are many more choices beyond plain-old cereal. Try plain or vanilla yoghurt with fresh berries. I start my mornings with fruit and veggie smoothies-my Vitamix is my workhorse for providing a healthy start for the whole family.
The payoff: Every cell in your body contains water. Staying well hydrated can prevent headaches, moodiness, loss of focus, and muscle fatigue. Your best start: Carry a refillable bottle of water with you at all times–in your bag, in your car, on the job, and at the gym. If it’s handy, you’ll sip it. (I must admit I’m terrible in this area but will try to do better this year) Also, eat more fruits and vegetables, which contain lots of water. (Did you know that 91 percent of the weight of broccoli comes from water?) Remember that other water-based beverages count too.
The payoff: The more you move, the more calories you burn. An active lifestyle can also improve your mood, appearance, and overall health. Your best start: Carry a pedometer (or fitbit or other such gadget) and make it a game to increase the number of steps you take each day. Some easy boosts:
The payoff: Regular and meaningful connection with friends, family, volunteering all improve your levels of stress, and release feel good hormones. Your best start: Write a letter, make a phone call. Enjoy a walk in the park or a hike in the woods with a buddy. Volunteering and focusing on helping others helps you as well.
The payoff: Getting a good night’s rest boosts energy and improves immunity. It’s also been associated with heart health and a longer life span. Your best start: Create a calming routine. At the end of the workday, write in a journal or create a to-do list for tomorrow, so you won’t worry you’ll forget something. Reading a few pages in a book or playing Words with Friends usually knocks me out pretty quickly. As you prepare for bed, dim the lights and quiet any loud noises. Following the same pre-bedtime routine each night can help you drift off more easily.
The BoneSmart Pilates® Youtube channel was created for women with low bone density as well as those with healthy bones that want to keep them that way! Who are you? You are in the best and last third of your life and you are ready to commit to a healthier you. Subscribe to this channel to receive free helpful clips that support you in living the life you want.
This channel is for YOU, so if there is something you want to see or need help with, let me know in the comments section below.
I presented BoneSmart Pilates® to a SOLD OUT crowd of 120 Pilates instructors at the IDEA World Fitness Conference in Anaheim, CA on Aug 17, 2014. I must admit I was terrified when I learned the workshop was full. My greatest fear was finding myself staring out at the participants and forgetting why I was there or what I was saying, like a deer in headlights.
Gratefully, that did NOT happen and feedback has been overwhelmingly positive. My intention was to share all that I’ve learned from my own research as well as from my wonderful teachers, Sara Meeks and Sherri Betz. I’m honored to have had such a receptive and engaged group of attendees.
“Your session was a highlight of the convention for me” ~Julie T “
You were engaging, did not give us too much information and it was quite valuable”. ~Lori M
150 Wortham Court
Mountain View, CA 94040