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!
With 55 people in attendance and a long wait list, Teresa shared her key secrets to Aging Strong and included plenty of science, practical demonstrations from volunteers in the audience and a rousing dance that got everybody up and moving. “It was both helpful and fun, I brought 5 friends and they all raved about it!” ~Katy D. “Your presentation was great-like Live Dr. Radio!” ~Mercy F. “I am shocked how slumped I was sitting & immediately am sitting straighter” ~Elayne M. See a Sneak Peak of Aging Strong in Action
|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
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.
I was recently asked to teach a master class at Mountain View H.S. for the class of advanced student dancers. My first thought was to teach some Martha Graham modern dance technique along with some Pilates. After all, Martha started her company in NY in 1926 and that same year, Joseph Pilates emigrated to NY to open his studio. Also while a dancer in her company, I took Pilates classes to focus on mindful balanced muscle development and to help prevent the injuries that were common with a demanding rehearsal and touring schedule.
While preparing for this workshop I realized quickly that Martha would not want to share the spotlight with anyone else, so “totally Graham” it would be. Joseph Pilates will have his own master class later.
While reviewing my materials for the workshop I remembered quickly why I was originally drawn to, and devoted much of my life to Martha Graham’s work. There are few people who can claim that “my boss was an oracle, a legend, a goddess”. Having had the good fortune to work directly with Martha for 7 years before she died, she was all of these things and more to me.
I didn’t know what to expect from the students and wondered if I’d be faced with behaviour issues. I created Graham Quote cards, 14 brightly colored index cards each with a memorable Martha Graham quote. My thought was to hand these out during the class as an incentive, to those exhibiting focus, drive and determination. I gave out 1 card and had to stop. I could not choose.
These students were totally absorbed, committed and hungry to learn and experience this unique movement style. I took seriously, my responsibility to this young group of dancers many of whom knew little about Martha.
My format included lecture, exploration of basic movement principles, an excerpt from the Helios section of the Martha Graham Company dance “Acts of Light” (see me guiding the students here) , and viewing of a video clip that I made while on tour. They enjoyed seeing what the choreography was “supposed to look like” and relished viewing some of the behind the scenes banter that occurs in a professional company while on tour.
At the end of class I held a lottery to hand out the quote cards. The dancers clearly were hoping to be chosen and applauded for each person that received one. My directive was simple. Commit to memory, the card you receive, and over time, pass that card onto another dancer in class who displays a positive work ethic. In this way they will keep alive the eloquent words of Martha Graham, and through their actions, pass on an “act of light” and appreciation to their fellow dancers.
Here is my New Years’ gift to you. Some of my favorite quotes by Martha Graham that hold special meaning to me:
Blessings to you all for a healthy and fulfilling 2015
(Joseph Pilates, I guess your turn is next.)
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.
150 Wortham Court
Mountain View, CA 94040