Can moderate exercise really be all you need for complete fitness? If you focus on the right exercises it can be. Exercising in moderation is equated with a lack of effort and boredom, and, judging by our commercial culture, you would think that everything about sports or fitness these days has to be “extreme” to be really worth anything. Unfortunately, two popular mind/body systems for fitness - Yoga and Pilates – have also sometimes been pushed into high intensity practice, which detract from the more healing qualities of the practices. Luckily, Yogilates®, a refined integration of both yoga and Pilates, offers a moderate, balanced, and healthy amount of exercise for our modern lifestyle.

Worsening posture and stiffness are generally taken for granted as we get older and traditional exercises do little to abate them. But, Yogilates® can help alleviate these symptoms and is a perfect alternative exercises for people of any age. By now, most people have tried some kind of Yoga, and know it can help with flexibility and relaxation. Pilates, which many Hollywood celebrities swear, offers core strength as well as lengthening and toning qualities. For people who want the best of both,Yogilates®, is popular with many fitness enthusiasts. Beginning on the floor to safely warm up your body and increase awareness of proper alignment, it then gradually moves to the standing exercises to develop balance, agility, and greater leg strength. The technique includes detailed instructions and visualizations and teaches you to focus on your whole body throughout the session. This type of training has been shown to not only improve effectiveness and safety, but also helps train your concentration skills and increases overall enjoyment as you are become more aware of your skills improving. The result is greater strength without bulk, as well as increased flexibility, coordination, balance and self-confidence.

What really is the best exercise for you? That is the million-dollar question and the answer is probably a combination of exercise types that are ideally suited for your particular age group. Remember, not only is it healthier for you physically, mentally, and spiritually to work at an even keel, but the truth is that with the right kind of regimen, you can actually achieve more with less. 

We seem to always be looking for the simple, singular answer that will solve an age-old question: is there one best exercise that will get in you into optimal shape? But, then again, wouldn't doing just one exercise over and over be kind of boring? After over 30 years of teaching and studying traditional and non-traditional methods of exercise, and having trained in a wide variety of disciplines, I have to say that the only good answer is that you have to do it all. By that I mean that there isn’t one exercise alone that is sufficient to achieve and maintain complete fitness. There aren’t two or just three either. The reality is that to truly achieve complete fitness, you have to do a variety of exercises, much like you need to eat a variety of foods, and you have to do them consciously. This is not to say that your exercise program needs to be complicated. In some ways, doing a variety of exercise is easier to understand and more enjoyable than constantly striving to outdo yourself at the same thing and expecting amazing results. There is one important caveat however; you need to bring the same careful attention to proper form and technique to each and every effort, regardless of the workout. This means you are training the mind as well as the body by increasing your awareness of your body, your balance, your energy, your choices, etc. As opposed to the infomercial tagline “muscle confusion”, the decision to perform different workouts is not to “confuse the muscles”, which sounds like you are uncoordinated in your actions or unconscious in your focus, but rather a multi-dimensional approach to fitness means you have decided to work the body in a more well-rounded and balanced way. One should carefully select exercises that address different areas of fitness, and are appropriate for your body and level. For people lacking in sufficient exercise science knowledge and/or with imbalances/weakness/injury, an appropriate and effective fitness program would be best achieved from an individualized program designed at least partly by a knowledgeable and experienced professional.


Pilates training is one of the best complimentary exercise disciplines anyone can do to help balance out their fitness program. Going beyond cross-training, Pilates develops awareness of how your body moves. As instructors, we can expand on this awareness by also focusing on the forces of gravity and momentum. The jump board is the only plyometric apparatus in Pilates, but from this we can begin to teach proper foot placement when doing jumps. Speed, balance, and stability are all critical components of running and other athletic activities. For my athlete clients, I also include dynamic movements, such as standing leg swings or kicks, body swings, and lateral slides. Taking the client off the machine and teaching them to support their body in planks and other full-body matwork exercises, can be progressed to what is now called “animal” movements, which I’m sure Joseph would have approved of, that includes walking on hands and feet and short arm balances and quick changes of direction. The concepts of working on speed, balance, and stability can be broken down for any level of student as well. Mature clients also need to work on these skills. Foot and ankle strength is critical to our balance, especially in older people. So doing footwork standing, perhaps on the round side of half a foam roller, is a way to expand from the apparatus to help clients improve. It doesn’t matter if it isn’t a “classical” exercise, what matters is if it works. The soft surface is more amenable to weak, tight feet and toes, and the slightly unstable surface develops the smaller intrinsic muscles of the ankle. This is the kind of “conscious” exercise selection that makes your fitness program “functional”. 

The other day I was asked to train someone who had tried Pilates for 12 sessions but was disappointed with the lack of results. I met with him and learned that he had 2 bulging discs in his lower back and a torn meniscus in his knee, but otherwise was very strong. The interesting thing is that he thought that just doing Pilates would cure his back. This is a common misconception in the lay fitness community. For this client, he had been working with a new instructor who indeed knew Pilates, but was not experienced in working with people with special conditions. She had modified all of his exercises and took out so much that his workouts were lacking in energy and effectiveness. Basically, he said he felt like he was doing “baby Pilates”, and his back and knee pain didn’t improve. It takes years of experience and further study of the body to learn how to effectively train such clients. The point is that just doing “Pilates” exercises is not going to fix serious conditions of the spine or joints. In order to help these clients, one must first have a clear understanding of the condition (including a doctors diagnoses and guidance). Then, one can use Pilates technique as guide, but you still have to do rehabilitative exercises that specifically address their needs. Just going through the repertoire of classical or modern Pilates exercises with appropriate modifications is NOT sufficient to effectively train these individuals. 

To come back to the idea of what are the best exercises for someone to achieve complete fitness; we said that you have to do a mix and we said you have to be mindful. But, what would be a good mix? Again, it really depends on the individual and perhaps a professional to help design a personalized program. That being said, we know that cardio training is essential for complete fitness, which is why I included it as a component in my book on Yogilates. With this in mind, I've written up an example so you can get a general idea of what a balanced “beyond cross-training” program might look like for one week.
Sample One:
Sunday - Run 45 min or Walk Briskly followed by 15 min of stretching
Monday – Foam Roller self massage and full hour of Pilates on the apparatus
Tuesday – 30 min bike / Strength train Legs and Shoulders
Wednesday – 30 minutes of yoga and assisted stretches / Swim mile
Thursday – Pilates matwork plus strength train Chest and Arms
Friday – Run 30 min or Walk Briskly followed by 15 min stretching
Saturday – Dance class or Barre class / Strength train Back and Abs

This program includes 4 cardio workouts, 4 integrated exercise sessions (Pilates, yoga, Dance, or Barre), 3 strength workouts, 4 flexibility or massage components.

This is just a start and not a long-term program. For continued improvement, the routines would need to change over time, maybe including a sport practice like basketball or tennis, perhaps substituting an interval training workout for the short run/walk day. For athletes, there would be even more variation in the types of strength training workouts, perhaps just doing bodyweight exercises for a month. Though just a rough sketch, the example program above does show a balanced mix and addresses essential components for a complete fitness program. If you have your own mix of balanced exercises, please share those with me if you want and I’ll be happy to review.

The other day, a student of mine came up to me and told me she heard that it was best to change up your exercise routine every 10 days. I told her I had heard of periodization, where athletes in training would focus on one area of fitness such as speed, or endurance, or strength, for 3 months and switch to another area, and that Russian coaches had promoted this for improved performance. However, I had not heard of the 10-day rule before, so I asked where she had heard it. She said, “Tracy Anderson”. Ah, I said. As a former dancer myself, I understood her perspective to keep pushing yourself with new challenges. However, if you are practicing how to skillfully master your body, whether in dance, Pilates, yoga, or any intelligent system of exercise, with a goal of truly transforming the way you look, feel, and move, then it helps to sometimes keep repeating certain movements just to see if your training is making a difference. Sometimes, that means you need to practice some routines consistently over many years. “Training the body – whether to perform surgery, play baseball or do ballet – requires repetition. You can’t just think about it, you have to do it. Over and over.” – Erika Kinetz, NYTimes reporter in her review of Twyla Tharp’s book The Creative Habit. In her article, Ms. Kinetz explains the concept of how the repetition of a “ritualized set of physical exercises”, provides a time for reflective consciousness, which is to say a time to get in touch with the present (how does my body feel today as opposed to in previous days) and to re-investigate the movements anew. Hence, through repetition, we are not just training the body, but the mind as well. This is the definition of discipline – regular practice with attention. Many people ask me how I continue to teach the same basic Pilates exercises every day for so many years without getting bored. My answer is that they always feel new to me! 

I have had great satisfaction in seeing the few students who take the time to come back consistently to class, growing in their skill and development of their bodies. With no change in the exercises, they find that they now feel the work even more and get better results, not less, from the repetition. Others, who either found the work too challenging or were not committed, come back infrequently and think things are still the same and are bored. But, boredom is never a problem of the exercise, it is a problem of the mind. In my classes, there is always much to focus on. And it is precisely this focus that creates control and develops the body as nothing else can. You can tell you are in a real technique class by the way the instructor is getting you to focus, not on muscles, but on the way you are moving – with direction, quality, ease of effort, grace, and form. I always make students aware of the whole body so they can sense the oppositional forces, the length, the space, alignment, and control from head to toe. This is how repetition leads to better and better mastery. 

With this being said, I am not against learning new things. In fact, I probably challenge my students with more exercises outside of the traditional Pilates and yoga vocabulary than anyone. However, I don’t do it just to have them do new things. I do it to show then how to apply the same exact focus used in Pilates and yoga with any exercise. It is a continuation of the technique, applied to different movements. It is never really about the exercise, but again in how you do it. This is how I approach teaching my Yogilates and Barre Fusion classes. Within the vocabulary of the toning exercises, I integrate the focus on the whole body, proper alignment, centering, fluidity, and balanced development. Needless to say, doing Pilates and Barre Fusion is a natural combination, just like Pilates and Ballet. For me, the goal is still the same – efficient, quality exercises that teach you to move better, as well as look better. 

Take care, Jonathan

I heard on TV the other day that more and more people are getting injured while doing exercise. As someone who has been injured from exercise, and who deals with clients who have suffered exercise induced injuries, I believe this is one of the most important issues in the health and wellness field. So what are the causes of these injuries? Basically, people get injured when doing exercise for three reasons: 1) They perform the exercise with bad form. 2) They attempt to do something they are not sufficiently prepared for either in terms of coordination or intensity. 3) The have an accident due to a dangerous environment or faulty equipment.

Leaving aside the third reason, let’s analyze the first two reasons, which are by far the most common causes.

1. BAD FORM. What constitutes bad form? As a Yogilates instructor, I constantly stress proper alignment, control of momentum, limited range of motion, and performing the exercises with a minimum of unnecessary tension. Any deviation in these qualitative factors can lead to bad form and thus to injury. Above all, a participant must learn alignment principles when they are lying down, sitting, and standing. The neutral, parallel positioning of the feet, knees, hips, ribcage, spine, shoulders, neck, and head have to be shown and practiced in static positions and then gradually introduced into movement. This is why modern Pilates training which includes “functional awareness exercises” is so vital and important. It would be difficult, if not impossible, for someone to know how to hold themselves in proper alignment while performing an exercise if they had not first practiced simple articulations of the body parts to see how the movement affects their alignment. Cues such as “pull your ribs in”, “draw your shoulder blades down”, “keep your pelvis in neutral”, are common in Pilates training, but would be difficult for a non-Pilates exerciser to grasp while in the middle of doing a conventional exercise against resistance. A certain amount of body awareness training is essential to insure that a person first knows what proper alignment is and then how to maintain it. Emphasis on this when training should be paramount if someone wants to avoid injury. 

Other factors that constitute bad form include giving into momentum where it throws the body off its center. One cannot move without generating momentum, but it can be controlled through stabilization and by initiating the movement from the center. Again, this is part of Pilates training, but as a concept it can be practiced in any exercise or movement. Suffice it to say that if you are jerking or swinging wildly in your movement, your risk of injury skyrockets.

Other key factors I mentioned earlier that relate to injury prevention is to limit one’s range of motion(ROM). Recently, I have seen a lot of people doing an exercise that some call “Bulgarian Lunges”, which is a lunge with the back leg and foot up on a bench or step. This creates an excessive ROM for the hip flexor of the back leg and very often can lead to injury in that hip. There is a better way to accomplish the same ends without risking the strain on the back leg hip flexor. Focus on keeping your hips level and inline with your back, and simply ease up the muscles in the back leg to place more focus on using the front leg. This is what we do in the Pilates studio when we do Step Ups on the Wunda Chair. By not letting the client tilt forward at the waist, we keep the weight centered over the front leg and get more work for those muscles.

Lastly, holding unnecessary tension anywhere in the body while exercising can lead to a strain. Always take a “sigh” exhale before beginning an exercise and try to let go of any unnecessary tension in the body. Try to get to know your tension spots, the places you usually grip, like the neck or shoulders, or buttocks or feet. If you can relax before and breathe with your movements, you will more likely be working with your body, rather than against it.

2) NOT SUFFICIENTLY PREPARED. It sounds so common sense, but you would be surprised how often this is the reason why people get injured. It is the classic weekend warrior syndrome – doesn’t exercise all week, then goes out and plays hard on the weekend and gets injured. To be truly effective, and to reduce the risk of injury, training needs to be consistent, progressive, and balanced. Someone who hasn’t run in months (or years) can’t suddenly go out and run like they used too just because they decide they are going to do it. Just like it would be silly to try to lift something too heavy for you, the same is true with trying to do an aerobic activity at an intensity level (speed) or duration that you are not used to. Same thing applies with flexibility exercises. Someone who hasn’t done any stretching for years and then goes into a power yoga class is setting themselves up for a strained, even a pulled muscle. For most people who are deconditioned and want to start exercising it is recommended to start with simple, functional strength, balance, and flexibility exercises. Simple exercises that are fully doable are better than complex movements even if your eventual goal is to play a sport that involves plyometric and/or coordinated movements. To better prepare for sports, one would be best served by doing body-weight exercises that teach not only strength, but work on stability and engaging of supportive core muscles, such as push-ups, free squats, supported lunges, and general calisthenics. Most people as they get older get better at pacing themselves and can perform well at moderate aerobic activity for extended durations. Unfortunately, our joints and tendons can become stiffer as we age, and support muscles can become weaker so while we may not feel pain during the workout, we often experience pain afterwards that gradually increases with each consecutive workout. The best ways to prevent this is 1) Always do a thorough warm-up before exercising which should include some gentle dynamic movements like leg and arm swings, brisk walking, short/light repetitions of planned exercises, etc. 2) Set a reasonable goal for each workout. You have to start from where you are. Anything that is new, or you haven’t done in a long while, needs to be approached carefully and performed at moderate intensity and duration so that the body can gradually get used to it. 

So, let’s all take some time to be sensible in our workouts. Never sacrifice good form for more intensity. Be gradual in your planning and be consistent in your schedule. Here’s hoping that the exercising you choose, and the way you do it, makes you healthier and injury free for the long term.

I want to follow up on my article below "The Real Skinny on Losing Fat", and add some more relevant information about weight loss. Many articles have been written lately (including the most recent Pilates Style magazine) about how exercise isn't very effective for those who mainly need to lose weight. The research on this subject is not very convincing as the exercise used for the studies was limited to relatively short bouts of aerobics. Nevertheless, common sense is all you need to agree that exercise compares poorly to diet when it comes to adding or losing weight. For example, to burn 3,500 calories, which is equivalent to 1 pound of fat, a 120lb person would need to run at 8mph (7.5min/mile) pace for 4.78 hours. To consume 3,500 calories, all you have to do is drink a Grande Skim Chai Tea and eat a blueberry scone every morning for five days in a row. No comparison! Cutting back on high-calorie food is a lot easier to do than running for hours. If you only walk, you'd have to walk at 3mph for nearly 20 hours to burn 3,500K! So, let me be clear - exercise doesn't trump diet when it comes to weight loss. That being said, if done properly, the best way to lose weight is a combination of both diet and exercise, and this method is proven to be the only effective and healthy way to keep weight off for good. My article on fat burning includes sensible diet guidelines, but the main point is that to really burn fat to look leaner, you have to charge your metabolism through specific exercise, as detailed below.

As always, your thoughts and comments are welcome.

Everyone wants to know the best way to reduce body fat. The truth, however, is that it isn’t just about diet or exercise. There are some scientific facts about the body that many people fail to take into account when they approach the issue of losing body fat through training and or diet; and those facts have to do with your metabolism.

The simplest way to understand how your metabolism works is to think of it as the energy your body needs just to be alive. Basically, you can think of your body like an engine that needs fuel to power it just to stay on. However, unlike a car engine, which can be shut off, your body’s engine never shuts off until you die. Even when you are asleep, you are still burning fuel to power the ongoing systems of your body, which includes your respiratory and cardiovascular system, digestion, body temperature, and cellular functions and rebuilding. One thing to remember is that your body rebuilds itself constantly from the inside. Even after we become adults and stop growing, our body still replaces worn out cells with brand new ones. Physiologists call the caloric (fuel) needs of a body at rest the “basal metabolic rate” or BMR. Common sense tells you that the bigger a body you have, the more calories it will burn at rest to keep it functioning. But, your metabolism is also related to how much muscle you have as opposed to fat, since a muscle cell is used more for everyday functions, it will also use more calories at rest. So body composition (body fat vs lean body mass) is also a determinant of what your BMR is.

Exercise physiologists William McCardle and Frank Katch came up with a simple formula that you can use to estimate your BMR once you have your Body Fat % measured. It is:
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Example: 
You are female 
You weigh 120 lbs. (54.5 kilos) 
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean) 
Your lean mass is 96 lbs. (43.6 kilos) 
Your BMR = 370 + (21.6 X 43.6) = 1312 calories
REMEMBER, that is the calories needed just to maintain yourself if you were lying in a bed ALL day. This is not your maintenance amount of calories if you do any activity at all, including just sitting at a desk. To find out what your maintenance level of calories would be, you have to factor in your activity level. Below is a chart to help gauge this number which is your Total Daily Energy Expenditure needs (TDEE):

Activity Multiplier 
Sedentary = BMR X 1.2 (little or no exercise, desk job) 
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) 
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) 
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk) 
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example: 
Your BMR is 1312, 
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55. Your TDEE = 1.55 X 1312 = 2033 calories

According to exercise physiologists McArdle and Katch, the average maintenance level for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 per day. These are only averages; caloric expenditure can vary widely and is much higher for athletes or extremely active individuals. Some triathletes and ultra-endurance athletes may require as many as 6000 calories per day or more just to maintain their weight! Calorie requirements may also vary among otherwise identical individuals due to differences in inherited metabolic rates.

Calculating your TDEE is very useful for planning any weight loss program. Basically, you would want to create a slight caloric deficit (15-20% of TDEE) in order to lose body weight, but you have to be careful that you also maintain a lifestyle that helps you lose fat and not muscle, or you could wind up with deceptive results (more about this later).

Most of us don’t know our exact body fat % or our TDEE. However, if your weight hasn’t changed in several years, you can still figure out some important information that you can use to reduce your body fat. If your weight has been consistent, than you are in a homeostasis (metabolic balance) in that your body is maintaining a fairly steady weight. Most of us will over eat some days and under eat on others. Even with these variations in our caloric intake, our bodies will adjust metabolically to settle back to what it feels is our regular weight. The formulas above make it look like all you have to do is establish a negative caloric balance from your usual TDEE and voilà, the fat will burn off. The truth is that is a little more complicated than that, especially at first. This is one reason it is so hard to lose weight just through exercise. In terms of establishing a negative caloric balance, you can burn 250Kal on the elliptical (around 30 minutes) and cut out 250Kal from your diet daily and you still might not lose a whole pound each week, even though formula wise, 7 x 500 = 3,500K which equals one pound of fat. The reason is your body is going to fight going down to a weight it is not used to. I have found that you actually have to hit specific targets in terms of exercise and diet and maintain them for several weeks, before the body accepts the change permanently and resets itself with a new metabolism matched to your new weight.

One of the exercise targets that absolutely must be met is to increase your cardiovascular endurance to where you can do 45 minutes to an hour of steady aerobic exercise. Studies have shown that for the first 45 minutes of aerobic activity, your body will derive most of it’s energy from the carbohydrates floating in your bloodstream and in your muscle cells. Only a small percentage of your energy needs come from fat during this time since fat is harder to break down and it doesn’t have the need for using it as fuel yet. After you go past 45 minutes however, the metabolism will kick into burning fat mode, using it as its primary source of energy to support your aerobic exercise. So, someone who does 30 minutes of cardio every day may still be frustrated from not seeing fat loss results because they never reach the 45-minute threshold. I actually don’t recommend anyone to do 7 days a week of cardio, nor do I think you have to. Five days a week of exercise is plenty to reach the 3,500K goal, especially if you add some weight training into your fitness program. Which is exactly what you want to do if you want to lose body fat, because increasing muscle tissue has been proven to increase the metabolism. Twice a week should be enough for the strength training to have a noticeable effect. However, there is an interesting phenomenon with the two different forms of exercise; strength training has been associated with an increase in appetite, while moderate aerobic training hasn’t. So, you should do both kinds for best results. For most people, they should build up to doing 4 – 5 days of cardio training, with 2 workouts lasting over 45 minutes long. On the other 2 days of cardio, you could try doing shorter “interval training” workouts, which have been shown to help people lose weight faster than plain steady pace aerobics [please see following article on Interval Training Plan].

In terms of diet, of course you have to cut some calories if you want to lose weight, but again, you need to be really careful how much and when you do this or you can really sabotage your system. A lot of people find breakfast the easiest meal to skip. This is a big mistake. You don’t have to eat breakfast right away in the morning, but you should try to eat within 2 hours of getting up. That means you could even go for a 45 minute run after you wake up (drink at least 8oz water before), and then come home, shower, and then eat and you would still be within the guidelines. What is not good, is skipping breakfast and not eating anything until 4 hours later. By that time your metabolism will have reset itself into starvation mode, which is a low calorie BMR, and even small amounts of calories will be more than your body will be ready to burn so it will be more likely to be stored as fat. It really isn’t the calories that will hurt your goal, it is the lowering of your metabolism over time that is the sabotage that skipping breakfast will cause. Skipping any meal will hurt your metabolism because it get’s partially turned on by regular timing of your meals. Now, if one day you are really sedentary, you might be able to eat breakfast, and lie down and just read for hours on just a cup of tea. So, activity does play a key part in the timing and quantity of food you would want to consume. If you are having a normal active day, the four-hour rule is a pretty good one to be conscious of, meaning you should eat something every four hours, even if it is just a snack, in order to keep the metabolism charged.

The quality of the foods you eat is also vitally important to your health and to maintaining a healthy weight. The worst in terms of foods that hurt your metabolism are sugary ones, also known as simple carbohydrates. Breakfast again is the meal where people are the most neglectful of this. It never fails that most of the people who buy the glazed donut or super sized caramel mocha latte are overweight. Eating sugary foods for breakfast are the worst thing you can do to your energy system. They take the metabolism, by way of your glucose levels, on a roller coaster ride. Riding up for a few short minutes, then crashing down for hours afterwards. The best thing to have in the morning is protein, a little fat, and some complex carbohydrates. In terms of actual food, that could be 3- 4 egg whites and some whole-wheat toast with Smart Balance spread. You could eat an orange as well, or later as a snack before lunch. There is enough fiber in the orange pulp to help offset the sugar in the juice. But, just a glass of juice or a fruit based smoothie in the morning is not the best idea for a fat-loss lifestyle.

The end of the day is also a time to be mindful of eating. Generally, your metabolism slows down the later in the day it gets. Therefore, eating big meals really late at night is a lifestyle habit you should try to break. If you work at night, plan on eating an early dinner right before work, and then eating only lightly afterwards, like vegetables or salad. When we are tired at the end of a long day, our willpower is also tired. That means that fattening comfort foods and desserts start looking better the later the hour gets. Be conscious of this and just avoid the temptation by not having them around you and hitting the hay sooner rather than later.

Lack of sleep is a stressor, and like stress in general, it has a negative effect on the metabolism. Studies have shown that living under stress causes the body to release extra amounts of cortisol, which is a hormone that causes the body hold onto fat. More than that, studies on sleep deprivation show that being tired causes your body to lose its sense of “satiation”. Normally, after you’ve eaten, the body releases a chemical that tells the brain it is full, and this makes you no longer crave food. If you are sleep deprived, this chemical isn’t released so you never feel satiated. This explains why late night binging is so common in people with eating disorders.

So, in conclusion, to lose fat properly means to look at where you are in terms of current weight, activity level, diet, and lifestyle and making sure you pay attention to each aspect. Everyone is different in terms of what is best for his or her individual situation. However, there are common rules about the body that anyone can use to help lose fat and look leaner. To summarize, here are the steps you can take to get better control over your metabolism and body fat:

A. If possible, find out what your body fat % is right now. Many health clubs offer this free as a part of your membership, or you can ask a trainer to measure it for you. I personally prefer the Lange Skinfold Caliper measure. After that, use the formulas provided above to figure your Lean Body Mass(LBM) and then calculate your BMR = 370 +(21.6 X LBMkg)

Then you multiply your BMR times your activity factor (see above) to find your TDEE, which is the number of calories you need to consume to stay the weight you are now. This is a good number to know just for your own information, and can help guide you if you start to measure your caloric intake for a weight loss program.

B. If you don’t know your BF%, you can still begin a sensible program to reduce your body fat percentage by following the specific exercise, diet, and lifestyle rules summarized here:

EXERCISE RULES:
1. Do aerobic exercise 4 – 5 days a week, start with one of those days being a longer workout of at least 45 minutes within your training heart rate, and then try to increase to two long cardio days each week. The other two days of cardio should be shorter in length (25-30min) with one being an interval speed workout if running, or interval incline workout if walking.

2. Do resistance training (strength) at least twice a week. The easiest plan would be to do a full-body routine each day, starting with large muscle groups (legs, back, chest) and then smaller muscle groups (shoulder, biceps, triceps). Hit your large muscle groups with two exercises each, doing one warm-up set and two progressive sets, meaning a little heavier each time. Hit your smaller muscles with at least one exercise each, two sets each. You also want to do abdominal exercises and stretching, which you can accomplish in a Pilates class!

DIET RULES:
1. Creating a negative caloric balance between what you consume and what you expend is of course essential to losing weight. However, if you weren’t exercising at all before, you will be creating a negative caloric balance just from that. Try just reducing your portions slightly (200K a day) and keeping healthy snacks like fruit, nuts, and non-fat yogurt around if you need an energy boost.

2. Make breakfast a conscious choice each day. Remember, you can exercise before breakfast as long as you can do that and still get to eating within two hours of when you wake up. Also, you will support your metabolism better if you choose lean protein as the main ingredient in your breakfast choice.

3. Stay away from sugary foods; this includes many boxed cereals (check the labels), candy, desserts, pastries, and sugary beverages such as soda or canned or bottles ice teas. Even those with artificial sweeteners still affect the metabolism negatively.

4. Don’t skip meals entirely. If you have a sedentary day of rest, you could eat lightly(small portions), but don’t let too much time(over 4 hours) go by with an empty stomach.

LIFESTYLE RULES:

1. Try to eat dinner earlier rather than later. The later it gets, the slower your metabolism is.

2. Learn how to cope with stress so you minimize its effect on your metabolism. Luckily, exercise is one way to combat stress, both physical and mental. Nevertheless, you may want to investigate meditation and lifestyle coaching to help you deal with persistent stress and its negative health effects.

3. Be patient. Remember that body fat is pretty stubborn stuff. You will probably start to lose it where you have it least (face, neck, back) and from your main problem areas last. There is no such thing as spot reduction, meaning you can do exercises for the back of your arms all you want, but that only works the muscles, possibly building them bigger if you do too much, and won’t touch the fat that covers them. Body fat, no matter where it is stored, is used for energy; it can’t be changed from fat to muscle. So, the best way to burn it is to up your metabolism, as described above.

4. Be consistent and enjoy yourself. Find friends to work out with, or go waking with your dog. You can use music to motivate yourself as well. Keep the faith, you will succeed if you just stick to it.

have a weakness when it comes to snacks. Basically, I can eat an entire bag of potato chips in less than an hour. This is especially bad for me because salty foods make my blood pressure go up, as it does with many people. Lately, salt and it's chemical name sodium, has been in the news alot. The 2010 report from the USDA on Dietary Guidelines (http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm) shows that sodium intake is increasing for all Americans. It is especially high for young men, with an average of over 3,500mg per day. Considering the recommended amount is 1,500mg/day, we have a ways to go. Sodium is directly linked to increases in blood pressure and to cardiovascular disease, so don’t kid yourself, too much salt can kill you. But even if high blood pressure isn’t an issue for you, you could still be holding pounds of excess water weight due to high sodium consumption. Yes, I said pounds!!!

Now, I don’t really put much salt on my food – a pinch in the water when boiling grains or pasta. A little on my salad, and on meat, but I never use the salt shaker at meals. I even eat my egg whites sans salt. The truth is we don’t usually over salt our foods ourselves. The real culprits for our high sodium diet are packaged foods and sauces. Obviously, snacks are loaded with salt – chips, pretzels, crackers, even most dried nuts are also heavily loaded with sodium. It is also very prevalent in cereals. You think you’re being healthy by eating that high fiber cereal, but you’re consuming a ton of sodium in most of them. Grape Nuts for example has 290mg of sodium per half-cup serving. That is around 30% of the total recommended dietary daily allotment. Funny thing, on the website Livestrong.com, the so-called experts highly recommend Grape Nuts and falsely state that its sodium content is only 5% of total recommended amount. Even based on the old dietary value of 2,400mg of sodium per day, the nutrition label on the side of the cereal box says it is 12%, not Livestrong’s 5% of total dietary value. In any case, you have to read the labels and just know all those packaged ready to eat cereals have sodium added. One of my favorite morning meals is a bowl of Hodgson Mill MultiGrain cereal, which is high in fiber and also has flaxseed and soy. It is like quick oatmeal (ready in 5 minutes), only it taste a lot better and is even better for you. Oh, and its sodium content is ZERO.

The other main culprit in our salty diets is prepared sauces and soups. Look at the labels of any pasta sauces and you will see how high they are in sodium. And for you bean lovers, watch out for canned beans. I just looked at a can of black beans from Goya – 460mg sodium per serving. Soups are just as bad if not worse. For example; ProgressoLight brand soups (endorsed by Weight Watchers and Livestrong) have huge amounts of sodium. The Progresso Light Chicken and Dumpling soup label says it has 690mg per serving. The sad thing is that people see the cover of these products and believe they are healthy. The actually believe the marketing hype and their mouthpieces in the media and that is why the overall health of our country is still getting worse.

The report by the USDA does acknowledge that changing our sodium intake will take time because of acquired tastes. They state that for the first couple of weeks, people on a restricted sodium diet craved salty foods. But, within a fairly short time, they no longer craved salty foods (8 weeks or less). I know from my own experience that if I eat salty foods one day, the next day I crave that flavor again. But, if I don’t eat salty foods, I not only don’t crave them, I find I start to taste more of the natural flavors in foods and appreciate the subtle flavors from other spices. Most cooks know that you can substitute lemon juice for salt in most foods and get the same taste bud effect. Although not recommended for children, adults would do well to “heat” up their food with cayenne pepper. The spice has been shown to help digestion, reduce inflammation and have anti-oxidant value. It is especially good to add to soups, eggs, and chicken dishes.

Lastly, I want to emphasize how much water your body can retain when you eat salty foods. I literally can gain 5 lbs in one day from eating salty foods and snacks, and it is all water retention in my cells. Sodium gets stored in your muscle and fat cells and sucks in water that ordinarily would be excreted out. I see many clients who look bloated after eating salty foods the night before. The only remedy for this is to drink water and do significant amounts of aerobic exercise (over 30 minutes) to get your cells flushed of the sodium as you sweat. Just sweating from heat exposure isn’t as good. Then, if you sharply restrict your sodium intake, within two or three workouts, your body should have lost the excess water weight.

For more nutritional information, please see my “7 Lifestyle Eating Principles”. Best of luck to all of you and stay healthy!!!

As I look toward my upcoming birthday, I am more personally aware of just how aging affects the body. Every morning when I get up, right away I feel the stiffness in my joints. It takes a full ten minutes in the hot shower to get my body feeling normal again. As I dry off, I use the time to stretch a little, and then again before I put my shoes on, I do more stretches before I feel ready to face the day. Even though I teach Pilates and yoga just about everyday, I still need to stretch and practice mobility exercises as a part of my daily living. Most people my age, even those who exercise regularly, have problems with stiffness and restrictions in range of motion. In addition to stiffness, mature people often exhibit physical and mental sluggishness due to poor blood circulation. After years of working with clients my age and older, I have come to realize that we really need focus on staying mobile or the quality of life can suffer.

You Got to Move It!
For mature people no matter what your occupation, there are some simple mobility exercises that I have found greatly help relieve stiffness and aid in getting the blood circulating and bringing alertness back. These 8 exercises only take 10-20 seconds each and can be done anywhere, anytime, especially to get the day started or as a mid-day pick-up.
1. Arm Breaths:
Stand in a neutral parallel stance and inhale as you lift your arms up from your sides. Exhale as you bring them back down. Repeat 4 times. Focus on inhaling and exhaling fully and feeling your arms long and loose.
2. Overhead Reaches:
Start standing with arms up, then reach one arm higher than the other for one second, then switch. Alternate these reaches 16 times. Focus on reaching through your whole side body as well as your arm, and spread your fingers as you reach to help stretch your hands.
3. Head Turns, Tilts and Half-Circles:
Standing with arms by your sides, turn your head from side to side in an easy, smooth rhythm. Repeat 10 times. Then tilt your head slightly to one side for one second, then repeat to other side. Repeat 3 times to each side using gentle force. Then tilt to one side and hold for 3 seconds, deepening into the stretch by exhaling and relaxing the jaw completely. Repeat 3 times to each side. Lastly, slowly circle your head from one side to the other, doing a half-circle in front, and repeat the other way. Avoid circling or dropping the head to the back. Repeat 2 times each way.
4. Shoulder Circles:
From standing or sitting, circle your shoulders 4 times to the back, and 4 times to the front. Leave your arms straight and loose and breathe normally.
5. Side Bends with Reaches:
Open your legs to a wide parallel stance with your knees bent. Reach up and over with your left arm to the right side, curving your torso over, and placing your right hand on your right thigh for support. Repeat reach up and over to the left. Alternate 4 reaches to each side.
6. Torso Twists:
Stand with feet a little wider than hip-width distance apart, knees bent. Holding arms in an easy bent position, twist torso from side to side while keeping hips and lower body absolutely still. Use an easy, smooth rhythm without using too much force. Repeat 5 times to each side.
7. Front Leg Swings:
Stand with your left side next to a wall (or a ballet bar). Lightly place your left hand on the wall or bar for support and swing your right leg up in front keeping the leg long, but not locked straight. Bring the leg back down and tap the toes in back. Repeat the leg swings 10 times, being mindful not to swing too hard or so high that you have to bend the standing leg or sense a collapse in the lower back because the hip is moving with the leg. Turn around and repeat the swings with the left leg.
8. Arm Circle Swings:

Stand in neutral parallel stance. Swing right arm up and around in as full a range of motion as feels comfortable. Let the arm feel pulled around by centrifugal force to really loosen up the shoulder socket. Repeat 8-10 times with one arm, then repeat with the other. Next, reverse the arms circle swings with each arm.

 In my never ending quest to deconstruct the latest rhetorical trends in fitness, one of the newest trends is the use of the word “corrective” in front of an exercise. In the past, therapists and fitness professionals would call an exercise a “postural exercise” when it was designed to stretch shortened muscles so that a person could achieve better alignment of the spine, pelvis, shoulders, or other area of the body. Another postural exercise would be one that strengthened over-stretched or weak postural muscles to give support to the spine. Nowadays, the lingo is “corrective exercise”. Whatever, I personally don’t like to think that people need correction, except in parochial schools. I think postural exercise sounds better in that it doesn’t have any negative connotation to it, and really it is about good posture that needs attention to always, rather than just fixing a mistake. For most people, bad posture is an ingrained habit. It comes from lack of awareness and poor mechanics. You can’t correct ingrained habits just from doing a particular exercise. Many therapeutic modalities have been created, such as Alexander, Feldenkreis, Hanna Somatics, etc., to help deal with the subconscious roots of poor posture and improper mechanics of how we move and hold ourselves. As in my Yogilates method, it begins with awareness and relaxing of unnecessary tensions. I can’t fully describe the methods that these different techniques utilize, but my point is that they all include the deepening of the mind/body connection and are much more than just exercises. I believe that they are also more integrative than “corrective” in that one is encouraged to listen to their body and is informed by how their own body responds. True integrative fitness is one that empowers the client to own their body and the condition it is in, and encourages them to visualize for themselves how to achieve release from bad habits and maintain good form, and to see themselves in a more positive and healthier light.

The images at the top are for the following three postural exercises that I have found most of us can truly benefit from on a daily basis

The other day, a Pilates instructor friend and I were discussing the future of Pilates and our own inclinations with regards to where we see ourselves evolving as teachers. I related how lately I was looking at how to use Pilates principles and techniques in breaking down and re-creating powerful core exercises that would benefit athletes. In the fitness world, I've noticed a lot of interest in high-intensity exercises and full-body movements, and feel Pilates has alot to contribute to sports training in general. However, what I have seen so far, both in the gym and online, are lot of training to tire you out but little if any awareness of how to position the body or maintain proper alignment in the execution of these exercises. On the other end of the spectrum, my friend was talking about how she was leaning more toward discovering a gentler form of Pilates training, one that breaks down our reflexive patterns of how we move and through somatic (sensory) detailed exploration helps people learn to move with more ease and amplitude. Many people are carrying around huge amounts of tension and dis(ease) in their bodies and are mentally blocked from dealing with the root causes. I too am interested in this approach and have trained in the somatic sciences of Alexander, Feldenkreis, and Laban Bartinieff, and of course yoga. The question is how to reconcile the two widely different focuses? As you know, I am always trying to bridge differing camps and believe in a kind of utopian ideal where everyone of all persuasion can get along healthily and respectfully. It stems from my passion to understand and to see and share all the ways to achieve a higher state of being.

Anyway, Pilates has certainly come a long way from when I first started to study it back in 1996. Back then, I pretty much got the classical approach, focusing on the execution and routines, and not so much on the mental aspects of the practice. I’m sure there were already teachers exploring this aspect, but Pilates was still a few years from going mainstream and the integration of sensory awareness and mindfulness into the technique was idiosyncratic. We still are working at it, but it is much more acceptable now to discuss things like the breath and relaxation and visualizations when teaching Pilates then it was ten years ago.

There is a related issue to this discussion which has to do with letting go of hard, fast rules when it comes to fitness and nutrition. I need a lot of carbs in my diet because I burn a lot of calories on most days. On the other hand, I try to make most of the grains I eat whole grains, which ups the fiber in my diet and keeps me from having sharp insulin drops. Some people eat little if any carbs and they believe it has made them healthier. For many people, cutting wheat products from their diet reduces bloating and improves energy. Someone who is gluten-intolerant has to avoid breads, cereals and pasta, but can still eat rice and quinoa and beans. I know someone like this and I’m sure she eats far fewer carbs than a normal diet, but her energy is better than it was before. The fact is that everyone is different and no one diet is best for everybody.

The same is true with exercise. Some people believe they get all that they need from a fitness routine that doesn’t include any aerobic exercise. On a physiological level, I can’t find any basis for this type of fitness program. Nevertheless, I know a person who only does resistance training and she looks great. I also know some people who only do yoga or pilates for exercise, and who am I to say they need to change or add to their program. I am a firm believer in persuading others through example and not by lecture. One thing I've learned as I've matured, is that you cannot change someone’s mind just by arguing. Most people have too much invested in their own perceptions of their bodies to change their behavior just because someone tells them to. People will change when they are ready and when they have a compelling personal reason to do so.

All of the above being said, there does seem to be a consistent character trait with people who exhibit exclusionary behavior patterns (without medical reasons for it) like severe carbohydrate restriction or limit themselves to only one kind of exercise, and that is they tend to be less tolerant of others in general. Could it be that sub-consciously they feel deprived and this leads to intolerance toward people living more freely? Now, let me be clear that when I talk about exclusionary behavior, I am not talking about people who are just well disciplined. Discipline, as I talk about in my book on Yogilates, does not necessarily restrict freedom; rather it can give you more liberty by providing rational limits and motivations that make choices easier. If you have no limits you would have too many choices which can clutter the mind and stop you from progressing in life. Discipline is a good thing and means you still execute good decisions even when stressed, and you still work out even when you are tired or it is raining, etc. An exclusionary person, by contrast, bases their behavior on a belief rather than discipline, and that belief isn’t grounded in either scientific fact or personal experience. For example, a person thinks they don’t need to do any exercises for their feet even though they have back problems. They want to only do abdominal exercises thinking this will be enough. However, their reasoning is not backed by either science or by their personal experience, since they have never done footwork or know what the effect would be. That is an exclusionary mindset and is detrimental to the person's goals. In addition, this person has a very low tolerance for other people in general. They judge others quickly and unfairly and are openly prejudiced about many topics. These people are difficult to train and not nice to be around for much time at all. What a pleasure it is when a client walks in who is genuinely open to new ways of moving and feeling and understands and appreciates the different perspectives a mind/body approach brings to their way of being.

I recommend to everyone to try to do something new everyday. To resist from judging others or ideas too quickly. To practice seeing things from different point of views. We all could probably use a little more tolerance toward ourselves and to others. This will lead to more personal and universal peace. Hopefully!