This is it! #diananyad!

Www.Diananyad.com this is it she's approaching key west!!!! On the beach in Italy I am inspired and in awe of this 64 year old fearless hero!!!! 

Vacation time and stayin healthy!

Taking a little time off the grid in #Positano Italy! My favorite place in the world! Here's my view from my terrace this morning as the sun comes around the mountain, I will be lying on one of those orange chairs momentarily.....Staying #Healthy even on vacation, between the 600+ stairs I walk multiple times everyday to and from the beach etc and swimming every hour in the amazing Mediterranean Sea plus the pure and perfect fish and food here it is easy to stay healthy without even trying! 

#Health tip for your inspiration

      Last weekend one of the greatest ballet teachers of this generation, David Howard, passed away and I as have my fellow dancers have posted many articles praising him. I post this on my Brilliantbodiesbyjulie page as a reminder for inspiration, dedication and discipline. He was my last teacher in fact his was the last ballet class I took when my career came to a grinding halt, but his death reminds me of how finding a great teacher, a great inspiration and someone who pushes you beyond what you have yet to realize you can do is important for your well being and can be exactly what your health needs. Finding the right teacher whether it be a body conditioning class or Pilates teacher or trainer or dvd or dance class or swim coach, yoga instructor or even a friend who's practice and commitment you admire can guide you when you need it. If you have trouble and need a push to getting healthier observe, ask and let a little bit of confidence someone else may have in themselves to allow you to recognize it in yourself. Effort is the biggest step, Stay Healthy! 
http://www.nytimes.com/2013/08/19/arts/dance/david-howard-revered-teacher-of-dancers-dies-at-76.html

Health tip regarding vitamins and supplements "again"

   Great article yet again on vitamins and supplements verses the real thing ie: food... Clear and important to read for those still believing the hype who may just have very expensive pee!

http://minnesota.publicradio.org/display/web/2013/08/13/daily-circuit-vitamins-health?6179698=1

Health tip-How's your back?

        When clients come to me and tell me they have lumbar problems or their back hurts for various reasons there is one exercise which can always help which strengthens the multifidus muscles-the deep very small/short muscles that attach to your spinal column.
         These very small muscles help to support the spine as they directly attach to it and are related to stability of your entire spine. These muscles are the very first thing to fire in generally every move you make. That said many times they are weak or fire slowly or when injury is present can fire improperly (I experienced this personally), even when we walk as our weight distribution changes with each leg these muscles are ahead of us firing to keep us balanced and stable.
          One of the simplest basic exercises to help wake these muscles up and keep them strong and in my opinion important to use before most exercise routines as well as in the morning when back pain is present is an opposite arm/leg exercise.
On all fours making sure your alignment is proper ie: each knee is under each hip and each hand is under each shoulder extend the right arm forward parallel to the floor and the left leg back parallel to the floor and hold for 1-3 seconds, keeping the stomach pulled in, the neck long and the limbs straight, then alternate sides. Your Multifidus are firing and doing what they do best to keep you stable and balanced.
          You may find one side is stronger/easier than the other...make note and continue the work! Once you feel the movement becomes easy you can experiment with a movement of the leg-raising it up and down with control keeping everything else stable then reverse sides.
As always you are only as old as your spine is young so keep it healthy!

Health tip (again for men but women need to know too)

     Not as controversial as the prostate study but still important a new study shows a 27% higher risk for heart disease when skipping breakfast after studying 27,000 men! Don't skip it! Make healthy choices!
http://www.forbes.com/sites/robertglatter/2013/07/22/skipping-breakfast-linked-to-increased-heart-attack-risk/

Men's Health!

Health tip for our Men out there-Reported this week a relationship between omega 3's(fish oil's) and prostate cancer. Studies found "a 71 percent increased risk of high-grade prostate cancer....a 44 percent increase in the risk of low-grade prostate cancer and an overall 43 percent increase in risk for all prostate cancers." This is serious news because we hear so much about the positive affects of omega 3's on our health. Interviewing a top Cardiologist and Internal Medicine specialist in NYC he pointed out to me that "the negative effect of omega 6 on prostate cancer risk has been known for a while ie:flax seed, this demonstrating the need to look at all results from taking supplements."
As always speak to your Doctor, this isn't a test to put aside when high-grade prostate cancer are most often fatal.
Be responsible and Stay healthy! http://medicalxpress.com/news/2013-07-link-omega-fatty-acids-prostate.html

Happy Birthday Romana!

Happy Birthday to our spirited leader-Romana Kryzanowska! The world-renowned protégé who has handed down so much to every student, teacher, apprentice who's ever had the honor of even just being in the company of, let alone taught by. An inspiring teacher and human being I know I am not alone in the thanks for the knowledge she has shared with the amazing Romana's Pilates community!

Green Tea-A little something to add to your diet

     Catechins are a group of antioxidants which have been shown to help burn fat cells.  In a 2012 study from the Journal of Functional Foods (an official scientific journal of the International Society for Nutraceuticals and Functional Foods which "aims to bring results of fundamental and applied research in functional foods ie: those containing various factors to ensure or enhance health and their development and commercialization in food products") it was shown that green tea enriched with catechin "may' reduce fat levels.  

     Polyphenols are a chemical that act as antioxidants and Green Tea contains between 30 and 40%, black tea contains only 3 and 10% and Oolong, a combination of both, falls somewhere in the middle.  The more fermentation of the tea the less Catechins, making the order highest to lowest Green, Oolong then Black, Black having the highest amount of caffeine as well. 

   The 2012 study showed drinking 1 and a half cups of "enriched" Green tea lowered visceral fat levels significantly, not seen in the control group.  The amount of Catechins in Green tea is 609 milligrams where as store bought Green tea "not enriched" is less than 1/2 so you would need to double your intake. 

     Remember a healthy diet and regular exercise are necessary for lasting weight loss adding Green tea doesn't mean add the donut and cake, and it's benefits go beyond just the shown visceral fat loss.   
So adding a little Green tea to your diet may just help you more than you thought but make sure to read what you buy, looking for "enriched Green tea" to get the full benefits. Now that's its summer make an Iced Green tea and enjoy!
    

Swim Tip

        I get asked about my swimming all the time, people ask me what my workout routine is and when I get to the swimmer portion I always hear "oh its so good for you, its the best exercise!" While I agree that it is amazing in so many ways it is a challenging explanation when people are using it to get in shape and find they aren't getting tone or making a difference in their bodies. They say to me "oh you must do it everyday" and i don't. 
       YES swimming is non impact and in that way great for the joints and can use all the muscles of the body together BUT one must pull the water and actively increase resistance in the water "from" the water in order to make a difference.  Many people are looking to get a workout in the pool because of the little stress on joints, and say "I swim and it's so relaxing" but you need tension and stress on the bones and joints in order to keep them strong, floating in the water or using the floaties excessively will not force your body to use the water to your benefit. Relaxing in the water is great, I love it, but its not a workout.  SO pull the water, when running or using floaties in the water try to move faster.  This will be harder on the body in a good way and raise your heart rate and engage your muscles, challenging them. Don't fool yourself that the water itself is gonna make the difference, use the water "yourself" to make the difference! HAPPY SWIMMING!