Powerhouse: A Core Concept

Joseph Pilates started his exercise regimen and philosophy with the aim of getting practictioners to focus on their core; the area of the body comprised of the muscles between the upper pelvic bone and the bottom of the rib cage including the abdominal, lower back, glute and hip muscles. He referred to this zone as The Powerhouse.

The muscles in the powerhouse zone work in harmony to create a protective band that stabilizes your core. Every motion in Pilates from basic stretching to more complex positions begins and ends with a strong core.

Whether you are new to Pilates or a seasoned veteran it is vital that you concentrate on the powerhouse zone. It will give you the energy, strength and control needed to progress to more intense reformer Pilates workouts.

The benefits of powerhouse conditioning extend beyond the Pilates mat. A strong core will help you improve in a variety of physical activities, it will help you avoid injury and it will give you improved posture.

And of course as one of the six guiding principles, concentration is of the utmost importance. Concentrate on your powerhouse and will see improvements in your Pilates routine and in your overall health.

If you have ever been to a Pilates Studio, chances are you have worked out with or at least seen a reformer. This innovative machine is equipped with springs and leverage points that increase resistance for a challenging and intense workout. The machine has so many different uses and variations; it allows you to not grow bored of the old routine.

You can use the Reformer Pilates machine to perform a wide range of exercise positions. Whether it be lying down, sitting, or even standing Reformer Pilates classes will allow you to target specific muscle groups to significantly increase your strength. These workouts consist of flowing movements that are controlled through full range motion. You can add or decrease resistance by alternating springs. This allows you to make progress with each level and workout.

When working out with a reformer you are truly reforming your body as the benefits are incredible! You will experience an increase in connective tissue that will increase strength, muscle endurance and stamina. Your tone will also improve will elongating your muscles to avoid that bulky look by staying toned and fit.

Proper form in Reformer Pilates increases your core strength and will ultimately bolster the effectiveness of any other exercises and physical activity you may do. By exercising on a Reformer you can also improve your spinal alignment. Your spine will have greater stability and overall better posture. Since this machine uses a full range of motion, you will also notice your flexibility will increase making your muscles more efficient and your joints subject to less stress.

The next time you visit our Pilates studio, try one of our Reformer Pilates workouts, either with a private session or a class. It will deepen your practice by increasing your knowledge and understanding of Pilates as a whole and boost your mat work as well.

Principles of Pilates classes —Precision

This week our focus is going to be precision. In the past couple weeks we have gone over the fundamentals of Pilates. Hopefully you can apply this new information to your breathing and control techniques and apply them together and continue your practice in classes and at home.

Pilate’s movements are meant to be executed with precision and a attention to detail. It doesn’t matter if you practice at home, at a gym, or in a studio, every movement should be purposeful and clean. This attention to detail will make you sustain an awareness of every move you take enhancing your fitness and making you more present with your body.

Precision, in Pilates, has to do with the appropriate placement of the body’s parts as well as their alignment. It’s a very detail rich work out that depends on precision. Taking Pilates classes or having a private lesson can ensure that you are instructed of the correct form and ensure you are connecting with your muscles properly.
The precision of your practice is meant to grow and benefit you as the reps increase. There are many muscle groups that will be sitting perfectly still, but the movements must be executed with clarity and exactness.

The more you work out at a Pilate’s studio the more precise your practice will be. You should see more dramatic results if you are stronger in your technique and execution of the six principles of Pilates. Study this principle of Precision and integrate it into your practice! Good Luck!

Control: A Key Principle of Pilates classes

One of the main things that we're trying to discuss on this blog are the "six principles of Pilates". A thorough understanding of these critical techniques will not only enhance your personal practice, but also give you a better idea of how signing up for Pilates classes will affect your body while you do other physical activities. Hopefully, you’ve read the other principles we’ve blogged about and are using it to benefit your practice at home and at our Pilates studio. If not, you can find our previous articles here.

Whether you participate in group Pilates classes, private one on one sessions or practice on your own, the principle of control is crucial to both preventing injuries and ultimately transforming your body. All Pilates exercises should be done with complete muscular focus, leaving no muscle group unattended.

At most Pilates Studios, the exercises are not based on momentum—they are performed with the goal of complete control of your muscles and burning calories through natural resistance and gravity. Even when utilizing tools like the Jump Board, the objective is complete focus and control. For this reason, it’s sometimes more beneficial to get private instruction at a studio so that the instructor can supervise you and give you tips on how to improve.

Pilates Classes and Awareness

Most clients at our Pilates studio have relayed their happiness to us over the increased body awareness they enjoy as their Pilates studies progress. No matter your current physical abilities, from your average Joe looking to shed a few pounds to professional athletes, Pilates classes are one of the very best ways to improve your range of motion, flexibility, posture, strength, and of course, body awareness.

Doing simple Pilates exercises at home is enough for you to get these great health benefits. However, when a student is properly supervised during a private one-on-one session or at a Pilates class, their awareness will increase almost exponentially. This is because, when we're on our own, many of us exercise the wrong way utilizing incorrect posture. More often than not, this could actually have a negative effect, resulting in injury or weak postural muscles. Pilates instructors will teach you the correct way to develop your core muscles and to correct that posture, using your own awareness. This way, you'll perform every physical activity in a way that more beneficial for your body overall.

When you work out at a Pilates studio regularly, you’ll find that your efforts to center your body will develop into a daily routine that you utilize in nearly every activity. You'll be inclined to engage your core when doing everyday tasks like sitting at your desk, cooking, washing dishes and cleaning. By increasing your focus on the way your body moves at all times, you’ll retrain your mind and muscles to build more symmetry and coordination.

Ultimately, Pilates will affect both your physical and mental awareness. You'll see a noticeable increase in the focus on your movement, making you more present in every aspect of your life and carrying over to every fiber of your being.

How Many Pilates Classes To See Results?

One of the most frequent questions we get at our Pilates studio, is “How many Pilates classes do I need to take until I see results?” While it’s certainly a fair question, there are a few things you need to consider before answering (especially since "results" can be very subjective depending on who you are).

Pilates classes provide amazing toning and resistance training and can be taken by people of every age bracket or fitness level. As with any exercise routine, if you practice Pilates several times a week, you’re pretty much guaranteed to see results in a matter of months.

The thing is, though, that the results you get from Pilates training go much deeper and than the majority of other workouts available. The activities namesake, Joseph Pilates, offered up this brilliant quote when asked from a student how long it was going to take to see a difference:

“In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you’ll be on your way to having a whole new body.”

Joseph was emphatic about CONSISTENCY, and how a regular practice can do more than just tone and lean out your body. It's like anything you choose to do in life. If you want to see results, you have to put in the proper amount of time and energy. Basically, "you get out what you put in." What we’ve found through working with clients at our Pilates studio is that in the first 5 sessions, you typically start to gain a greater awareness and control of your entire body. Your posture steadily improves, and your breath will become more focused. You may even begin alleviating muscle soreness and back pain. With continued practice however, you’ll see increased muscle tone definition, and will feel different in the way you move in everyday activities. Additionally, your posture will get better and better.

Keep in mind that there are several other factors that play a role in how fast you see results from taking Pilates classes or private sessions. For example, proper nutrition makes up the vast majority of the equation when it comes to your health. This is why it’s critical to keep yourself up-to-date with the latest nutrition information and practices. Your session frequency also has a huge impact on how fast you see and feel a change in your body, as well as the intensity of your workouts. When you focus on form and breath, challenge yourself with each session, and integrate the six principles of Pilates each time you exercise, you’ll see changes faster than you could imagine!

Success in Your Pilates Classes Requires Concentration!

You probably know by now that the best way to improve your results in Pilates is by studying the six basic principles. It's a great way to enhance the work you do in Pilates classes and in your overall practice. Today, I'd like to talk about one of the most important of these prinicples - Concentration.

As you may remember from watching our Pilates at Home video series, the mind-body connection runs extremely deep. This means that it's our minds that have absolute control over what our bodies do. Because of this, it is critical to utilize a mindset that is focused on your mind-body awareness so that you can strengthen the connection you have with your limbs and muscles. Every movement you perform, whether you’re taking group Pilates classes, private one on one sessions, or working along with a pilates viedo, must be executed with precision, maintaining the correct form and posture, if you wish to garner the maximum benefits these exercises.

Whether you choose to work out at a local Pilates studio or at home, make sure to bring your full attention to each and every movement. Do it with enthusiasm and focus intensely on deepening your body awareness as you go. That way, even the most basic exercises are challenging and effective, no matter what skill level you are working at.

Never show up to a Pilates class and 'just go through the motions'. Your not only not getting the full health benefits, but you're missing out on a true mind-body experience and ultimately wasting your time.

July 2012 Newsletter

BMCD News – Welcome to BMCD, Luann Klein!
Welcome BMCD newest staff teaching member Luann Klein and receive 1 Free Pilates Class with Luann when you mention this newsletter. To learn more about Luann, click here.
*This offer is available for both new and existing clients




New BMCD Video: Strengthening Muscles in Extension
For your at-home Pilates practice.

The contraction of muscles is not just about shortening a muscle to make it strong but to properly support your workouts and everyday activities. Extension muscles also need to be balanced in strength, not to mention how it works and looks great for posture, leaning and toning the whole body. To practice these Pilates exercises along with Body & Mind Coe-Dynamics, Inc.

For Your Health: Market Vitamins/Supplements, Buyer Be Informed

Research shows that many people take supplements in an effort to compensate for years spent living an unhealthy lifestyle. However, the most important thing you can do for your overall wellness is to incorporate a healthy lifestyle through whole health and nutrition programs. In addition, when you buy supplements, it’s critical to be informed of the quality and know if your body is even needing what you are taking. Part of our mission at Body & Mind Coe-Dynamics is to provide the most up-to-date nutrition information available, so that you can live the best most vital life possible. Click here to read more.

To learn more about out nutrition counseling services, please contact 310.798.7600 or pilates@coe-dynamics.com



BMCD Client testimonial

Here's what one of our clients had to say about BMCD:

THE PILATES STUDIO WHERE YOU LEARN HOW TO MAKE THE BODY & MIND CONNECTION!
“I have taken Pilates for years at a time at other studios throughout Los Angeles, but my experience with Body & Mind Coe-Dynamics is by far the best I’ve ever had—the instruction methodology at this Pilates studio is absolutely unrivalled! Hands down, it’s the best Pilates instruction I’ve ever received—the knowledge I’ve gained about the mind/body connection is priceless and has changed all of my activity, from day-to-day errands and walking around to my training and workouts, which includes intense rehearsals and working out with a trainer to pro athletes. In addition, it’s helped my physical performance as a dancer tremendously. I’ve had sessions with Kelly and Tracy, and they are both amazing! I truly believe in the rehabilitative power of Pilates now—just last week, I came to my session with a headache, which I mentioned to my instructor. By the end of my session, I’d completely forgotten about the headache—because it was gone! I can’t say enough great things about Body & Mind Coe-Dynamics.” –BMCD Client, Chaton Anderson

Pilates Classes for Your Powerhouse

As I'm sure you already know from past pilates classes, one of the biggest principles of pilates revolves around centering, which refers to the act of bringing your focus to the "powerhouse" of your body, otherwise known as your core. With pilates, all movement of the body originates with your core.

When you center yourself during an exercise, you become aware of your body’s alignment. As you grow stronger through regular Pilates classes and workouts, you’ll move with more grace and freedom. Our goal with all of the workouts at our Pilates studio is to strengthen and lengthen your core, making all movements easier and to decrease strain on the spine—this helps to prevent and rehabilitate injuries.

Learning to engage your core properly is something you can incorporate into all aspects of your daily routine. To make the most out of all movement you engage in throughout the day, including other workouts and physical activity, build up your Pilates practice as much as you can. Mix up your classes! In addition to your private sessions, join one of our Pilates Equipment Community classes, Pilates Mat Community classes or our killer Jump Board Class to mix a little cardio into your workout.

The best part is, for the rest of June, we’ve got several FREE classes at our Pilates studio to give you a chance to try something new and mix it up!

Check out the schedule by clicking here. Hurry and take advantage of this special offer, because it’s only offered through June!

FREE CLASSES INCLUDE:

Monday 7:15 am Pilates Equipment Class
Monday 6:30 pm 30 minute Pilates Jump Board Class
Tuesday 7:15 am Pilates Equipment Class
Saturday 10 am Free Int./Adv. Pilates Equipment Class

New Wellness Seminar!

Body & Mind Coe-Dynamics invites you to our next Proactive Wellness Seminar—Step 2 of 3… Get the BAD out! Eliminating toxins is critical to achieving a healthy body and a life filled with wellness and vitality. Our mission is to provide vital nutrition information to our clients as well as access to some great healing remedies. This seminar will deal with ways to safely eliminate waste from our blood and respiratory systems that might cause illnesses or a sluggish metabolism and and energy drain.

Getting the Bad Out is a very effective way of discovering and keeping your overall wellness. Eliminating common toxins we absorb on a daily basis from our environment, chemical insult, vaccinations, medications, years of eating junk food and other factors is helpful in easing chronic pain, relieving headaches and building up your immune system.

The seminar will provide resources and instructions for basic toxicity removal to stimulate physical and spiritual wellness, including such ancient healing remedies as foot soaking, mud spa therapy and internal filter changes.

Through our Pilates Classes and programs like this and by providing nutrition information and services, we aim to help you achieve sustained energy, deep restful sleep and a life of health and vitality. This wellness education seminar is open to everyone! To register, call 310.798.7600 or email us at pilates@coe-dynamics.com.

Proactive Wellness Seminar
When: Saturday, June 16 from 3:30 – 6:30 p.m.
Presented by: Tracy Coe – Whole Health Wellness & Quantum Nutrition Educator and Georgette of Colonique Cleansing
Location: Body & Mind Coe-Dynamics Pilates Studio
500 S. Sepulveda,#302 Manhattan Beach CA 90266

Registration Cost: $20
Space is limited. Pre-Registration is required

June Newsletter!

BMCD News - New & FREE Pilates classes (during June)

That's right—we’re offering a FREE Pilates class to new and existing clients, throughout the month of June! This offer applies to one of our three new Pilates classes—you choose which one!

To register for your FREE Pilates Class, call 310.798.7600 or go directly to our class list by clicking here to register online.

New Body & Mind Coe-Dynamics Pilates Video for Abs!

For your at-home Pilates practice.

Just in time for Summer! Tone those abs with a 5 minute video of 5 Pilates Abdominal exercises led by Tracy Coe, Pilates Teacher at Body & Mind Coe-Dynamics, in Manhattan Beach, CA. When practiced consistently this workout is sure to give you the tone, definition and strength you are looking for! Start your Pilates Abdominal workout now by clicking here.

For Your Health: A Proactive Wellness Seminar

Body & Mind Coe-Dynamics, Inc. Invites you to…

A Proactive Wellness Seminar
Guiding you to Health That brings Sustained Energy all day, Deep Restful Sleep, & a Life of Vitality!

Step 2 of 3….Get the BAD out!
·This seminar will cover Ancient Healing Remedies including:
- Foot Soaking
- Mud Spa Therapy
- Internal filter changes

GETTING the BAD OUT is extremely effective in finding and maintaining overall wellness. Eliminating the toxins we absorb from our  environment, chemical insult, vaccinations, medications, years of eating junk food and other factors, is mandatory to ease chronic pain, relieve headaches and build immunity. This seminar will give you the tools you need to clear the toxins that hinder life and many times contribute to “dis –ease” labels.

This seminar includes resources and at home-instructions for basic toxicity removal (used for centuries) that will stimulate physical and mindful wellness!

Remember:“Everyone has a doctor in him or her; we just have to help it in its work. The natural healing force within each one of us is the greatest force in getting well”.
Hippocrates, M.D. –Father of Western Medicine

We welcome you, friends, families & co-workers to attend this wellness education seminar that will lead you to a Paradigm Shift of Proactive Whole Health & Wellness!

Proactive Wellness Seminar
When: Saturday, June 16, 2012; 3:30 p.m. - 6:30 p.m.
Presented by: Tracy Coe - Whole Health Wellness & Quantum Nutrition Educator and Georgette of Colonique Cleansing
Location: 500 S. Sepulveda,#302 Manhattan Beach CA 90266
Registration Cost: $20 (Space is limited Pre-Registration, is required)

For more info & to register, please contact:
310.798.7600 or pilates@coe-dynamics.com

In The Community-P.S. I love You Foundation

Day at the Beach Mentor & Staff Registration is OPEN!

Our 12th Annual Day at the Beach "Adopt a Child for One Day' community event will be held on Saturday, July 28th!

What is Day at the Beach?  To learn more/register go to http://www.psiloveyoufoundation.org/events/datb2012.

Wellness and Nutrition Information Just For You

Were you able to make it to our Proactive Wellness Seminar? It was a very transformational experience for those who attended—Tracy shared some amazing nutrition information about body ecology, super foods and the critical mind/body connection that we will try to recap over the next few months. Stay tuned for dates on the next seminar—you won’t want to miss the kind of valuable information that can help you achieve health and wellness from the inside out.

In order to restore our body ecology and get closer to overall wellness, we need to find ways to minimize the toxins we put in our bodies, clear those that our bodies are storing, and then restore our system to normalcy. Taking these three steps allows us to rebuild our health and immunity so that we can experience a healthy lifestyle, filled with vitality, optimism, joy, community orientation, sharp mindedness and restful sleep that will endure throughout our lifetime. The nutrition information that Coe-Dynamics provides as part of its commitment to our clients can help change your entire life, from your inner world to your outer world.

As a Whole Health Wellness and Quantum Nutrition Educator, Tracy Coe provides Quantum Reflex Analysis (QRATM) and Whole Health education through wellness seminars, group wellness programs and personalized services to help clients eliminate health issues and live the best lives possible. Find out more information on these transformational offerings, or sign up for group or individual Pilates Classes by calling the Pilates studio at 310.798.7600 or via email at Pilates@coe-dynamics.com.

Image Source: diabetic-menu-planner.com/

Start your summer right with more Pilates classes!

Summertime is right around the corner— meaning it’s the perfect time to get in your best shape ever and delve deeper into your Pilates practice. Participating in Pilates classes is a great way to get the most out of your practice, either as a supplement to your Private sessions, complement to other workouts or even as your regular form of exercise. We offer a wide variety of Pilates classes with something to fit everyone’s busy schedule—visit www.coe-dynamics.com to see our weekly list of classes or to register online.

We strive to keep all of the classes at our Pilates studio small so that everyone receives personalized attention. We make sure no one gets lost in the crowd, because there is none—we like to keep the number of students in our Manhattan Beach Pilates classes to around five, so that’s it’s almost like a semi-private class. That way we can make sure to adjust your form if necessary and help you keep that body mind connection that we think is so fundamental to your overall health and wellness.

If you want to make sure that Memorial Day weekend doesn’t get you completely off track, come in to our Pilates studio for a session! We’ll be open the morning of Memorial Day, Monday, May 28, and there will be an awesome a Pilates Reformer class at 10 am! There’s no better way to start your holiday off right.

We also have a brand new Intermediate/Advanced class starting this Saturday at 10:15 am. This class includes work with our Pilates equipment and will be taught by our newest instructor, Sacha Malinbaum. A Redondo Beach native, Sacha was introduced to Pilates classes during recovery from surgery to remove a bone tumor in her left hip at the age of 16. She fell in love with Contrology and the Joseph Pilates methodology. After years of practice and experiencing significant benefits to her body and mind, Sacha decided to become certified. She received her certification through The Pilates Institute of Southern California and taught even while pursuing her Master’s degree in clinical social work in New York. You’ll absolutely love the passion and zeal for wellness and health that she exudes in each class and private session!

To register for either class, call us at 310.798.7600 or visit www.coe-dynamics.com for our online schedule!

Know What's In Your Food!!

Body & Mind Coe-Dynamics Pilates Studio is thrilled to have been a partnered with The Committee for the Right to Know’s campaign to get the California Right to Know Genetically Engineered Food Act on the ballot for the November 2012 election. In total, volunteers turned in 971,126 signatures statewide, 232,409 of which were LA County registered voters!

Tracy volunteered tirelessly for the campaign, educating and gathering signatures for this important cause. Providing up-to-date nutrition information is one of her life goals, which is why this cause is so important to her. Californians have the right to know and choose what food they buy for their families— the Label GMOs: It’s Our Right To Know Initiative is designed to ensure that foods containing genetically engineered ingredients, aka Genetically Modified Organisms (GMOs) are labeled clearly, similar to how food labels are currently required to list nutrition information.

GMOs are typically plant or meat products containing DNA that was artificially altered in a lab with genes from other plants, animals, viruses, or bacteria, with the goal of to produce foreign compounds in that food. This practice is experimental and not found in nature. The risk of GMOs is unclear and its safety for human consumption has not been thoroughly tested. Recent studies show that GMOs can increase allergies, the risk of cancer, and other health problems, especially for children. While 50 countries around the world, including Japan and the entire European Union, have laws mandating GMOs be labeled, the United States does not have such a requirement.

Don’t you want to know what’s in your food? For more information regarding this critical initiative, visit LabelGMOS.org and check out their Facebook page at Facebook.com/labelgmos.

Whole Health and Wellness Seminar on May 19th!!

Body & Mind Coe-Dynamics Pilates Studio in Manhattan Beach invites you to partake in this great Whole Health and Wellness Seminar on May 19th!  It's only $20 so make sure you sign up early.

Space is limited...

Jump into fitness with Jump Board Pilates classes!

Our 30 minute Cardio Pilates Jump Board classes are the perfect way to incorporate cardio work into your Pilates routine—and the best way to start your day or end it after a stressful day at work or in traffic. This innovative full body workout consists of a continuous flow of Pilates exercises conducted on the reformer with the Jump board attachment. Fluid transitions, coupled with interval jumping, results in an increased heart rate that is optimal for burning calories and building lean muscle.

This creatively choreographed workout is easy, fun and effective—plus, the impact on your knees and hip joints is minimal due to the spring resistance used with reformer and the principles of Pilates. It’s an ideal way to tone your core while developing endurance that assists with the absorption of your landings and take-offs. In addition, the directional flow of your movement is on a horizontal plane, which also reduces impact to your joints.

The benefits of our Jump Board class are wide-ranging and amazing! You’ll feel the burn in both your arms and legs, develop power and speed, improve overall coordination and elevate your heart rate more than any other Pilates classes. It will expand your Pilates practice by challenging you in different positions: lying on your back and side, kneeling facing the front, back and side, and many more physique toning movements. Plus, it’s easy and so much fun—the 30 minutes is over before you know it.

For questions, information and to sign-up for your 30 Minute Cardio Pilates Jump Board class. Feel free to comment, email pilates@coe-dynamics.com or call 310.798.7600

30 Minutes of Continuous Flow of Pilates Exercises!

30 minute continuous flow of Pilates exercises conducted with the Jump board plate that is stood up on the end of the Reformer. This has very minimal impact on the knees and hip joints because there is a spring resistance used with reformer and via the principles of Pilates of Balance, Precision, Breath, Control, Flow and Coordination your Core Muscules are toned as well as built with endurance that assists in absorbing your landings and take-offs.  In addition the direction flow of your movement is not in a verticle (up and down) motion but on a horizontal plane which also reduces impact to your joints.  

This 30 minute Pilates routine because of its continuous flow adds a great cardio effect to your pilates fitness regime and is a full body work-out as this board is not just meant to be used with just your feet/legs but also arms and hands and you are jumping in various positions as well including but not limited to:  lying on your back, kneeling front facing, kneeling back facing, kneeling side facing, lying on your side and many more fun dynamic positions to challenge and tone your core and entire physique.

For questions, information and to sign-up for your 30 Minute Cardio Manhattan Beach Pilates Class.  Feel free to blog, email pilates@coe-dynamics.com or call 310.798.7600.

We offer 30 Minute Jump Board on Mondays at 6pm and 6:30pm and on Thursdays at 7am.
 

In health, wellness, and fitness

Tracy

--
Body & Mind Coe-Dynamics, Inc.
(310) 798-7600
www.coe-dynamics.com
pilates@coe-dynamics.com
500 S. Sepulveda Suite 302
Manhattan Beach, CA 90266

Thought to Ponder: A daily hit of athletic-induced endorphins gives you the power to make better decisions, helps you be at peace with yourself and offsets stress.

Raw Kale Chips Recipe

The Goods!

Kale, which is actually a form of cabbage, is loaded with fiber. One cup of kale provides you with twice your daily requirement of vitamin A, tons of vitamin C and has over a thousand times the RDA for vitamin K! Kale helps keep your body strong and also helps prevent damage from other forces that are constantly attacking our bodies.

Kale is full of fiber and phytonutrients. It produces sulforaphane which is a natural cancer-fighter that signals the liver to produce cancer fighting enzymes. Kale has high amounts of carotenoids that protect your eyes from ultraviolet light and other major issues. It even helps prevent cataracts.

The Great Taste - Raw Kale Chips Recipe

2 bunches of Kale, rinsed and dried

1 stone dish

Dressing

1   stalk of celery

1 - 2 clove of garlic

2 Tbs. nutritional flakes* (full of B vitamins)

pink salt*

black sesames

1/8 cup cashews

2 Tbs cold pressed Olive Oil*

1/3 cup water

*available for purchase at BMCD or online store at (https://clients.mindbodyonline.com/ASP/home.asp?studioid=8034)

Directions:
Tear kale off stem in large pieces (it will shrink as it dehydrates
Blend all dressing ingredients and poor over the kale pieces in a stone dish (this should be a light poor do not saturate the kale).  Massage the dressing into the kale.  Dehydrate at or below 118 deg (or even oven that is not even on warm dial) for 7 - 9 hours this low temperature will keep in all the good nutrients.  Store in fridge or cupboard lasts approx. 1 week if you dont eat them all first :)

 

Thought To Ponder:  A daily hit of athletic-induced endorphins gives you the power to make better decisions, helps you be at peace with yourself and offsets stress.

 Body & Mind Coe-Dynamics - Pilates Studio
www.coe-dynamics.com
500 S. Sepulveda 302, Manhattan Beach, CA 90266
(310) 798 7600
coedynamics@hotmail.com

 

FRESH Organic Hydraulic Pressed* Vegetable & Fruit Juices!

Now Available at

Body & Mind Coe-Dynamics, Inc.

FRESH Organic Hydraulic Pressed*

Vegetable & Fruit Juices! (see menu below)

weekly order and pick-up

*A hydraulic press extracts the finest produce straight from the pulp, minimizing oxidation and releasing vitamins, minerals, and enzymes into each juice that are impossible to yield from a normal juicer.

This juice is 100% raw and unpasteurized, giving it a three-day shelf life. Your mind and your body will thank you for delivering pure, living nutrients straight to your bloodstream, energizing and alkalizing your system back into a balanced state. 

Best of all there will be no mess in your kitchen to clean up!

Skip to Below For Fresh Juice Menu 

To Order & Questions

 contact Body & Mind Coe-Dynamics at
310.798.7600

pilates@coe-dynamics.com

www.Coe-Dyanamics.com

  Hydraulic Juices, is being made available by Karen Kaminskas. Karen has had a true passion for whole natural foods most of her life, which stemmed from an early desire to prevent cancer and other degenerative dis-ease.  Her education and experimentation with whole foods began as an undergrad at UCLA.  A city girl, she is thankful her grandparents had farms and gardens.  "I didn't care for veggies back then...so I asked, how can I make make it easier for people to consume them?  Cold-pressed juice was the answer!"

   Prior owner of Blissfull raw vegan restaurant in San Diego, she believes the best way to restore balance and vibrant health to the body is to eat REAL food, not too much, mostly plants.  She teaches others of the importance of consuming fresh organic foods and  avoiding processed lifeless foods...both to individuals and the community. 

   Today Karen proudly delivers fresh organic Living Juice & Super foods to homes & offices in the South Bay.

Now those delicious fresh juices are available to order and pick up at Tracy Coe's Whole Health Wellness & Pilates studio in Manhattan Beach www.coe-dynamics.com.

*If you do not wish to be on the weekly juice reminder list please reply back with "juice unsubscribe" in the subject line

Juice Menu 

GREAT NEWS! - The prices on most menu items have been lowered...most juices are now $8.50

Drink your veggies!

Do you know that drinking fresh pressed juices, especially veggies, is one of the best ways to improve your overall health?

It takes over 2 pounds of produce to make one bottle!...that's a lot of nutrition to benefit your body!  It's easy too...we make it, you drink it!  No mess to make or clean up.  

 

FRESH COLD-PRESSED JUICE MENU 

NOTE : ALL JUICES ARE AVAILABLE FROZEN UPON REQUEST
Greens 1 - kale spinach romaine parsley cucumber celery
Greens 2 - same as Greens1 with apple and lemon
Greens 3 - same as Greens1 with apple lemon ginger
Greens 4 - cucumber celery watercress lemon ginger cayenne (spicy)
Roots 1 - beet carrot kale spinach romaine parsley cucumber celery
Roots 2 - carrot cucumber spinach parsley
Roots 3 - beet apple lemon ginger
Roots 4 - carrot apple ginger
Detox 1 - lemon cayenne purified water
Detox 2 - Pineapple green apple mint
Detox 3 - Grapefruit mint
Detox 4 - cucumber pineapple thai coconut-water aloevera
Alkalizer - apple lemon x-ginger cayenne (spicy)
Green Alkalizer - cucumber apple lemon ginger cayenne (spicy)
Apple lemon ginger
Apple cinnamon
Apple strawberry coconut
Blueberry pear coconut
Carrot coconut (drink within 2-3 days)
Pineapple pear ginger mint
Strawberry apple lime
Thai coconut water
Aloevera H2O ($5.50)
Chlorophyll H2O ($7.50)
Coconut Blend1 - Coconut meat, coconut water, cinnamon ($9.50)
Coconut Blend2 - Coconut meat, coconut water, cacao, mint ($9.50)
 5 ALMOND MILK FLAVORS - VANILLA, VANILLA-PEPPERMINT, CHOCOLATE, CHOCOLATE-PEPPERMINT, & CINNAMON VANILLA...YUM!!
RAW ORGANIC ALMOND MILK (soaked almonds, slightly sweet w/ raw honey, date, vanilla bean, Himalayan pink salt) 
$10 per 16 oz bottle all flavors (except Vanilla)

$9  Vanilla
Rich and creamy, great in coffee, tea, smoothies, over berries or with cereal.
Best consumed within 4-5 days.
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ELEMENTAL SUPERSEED BARS & CRUMBLE -
100% Raw Organic - Grab a bar and a juice and you are good to go..go..go!!!
These over-sized bars are made by a dear friend and are amazing...I eat one every day!
Ingredients:  sprouted buckwheat, almond butter, hemp, pumpkin, flax, sesame & sunflower seeds, brazil nuts, honey & cacao nibs
4 Elemental Flavors:
Original currant hempseed cacao, Mulberry spirulina cacao, Cranberry lacuma almond, Dark choc-chip PB

CRUMBLE - any flavor  12 oz.bag /$15 (Save 25%...what a deal!),   4-pack Crumble, any flavors $55 (Best Elemental Deal!)
BARS -  $4.00/bar.   5 bars/ $20    12-pack bars-1 flavor or multi-flavor-pack / $44 (1 free)

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FIVE EASY JUICE CLEANSE OPTIONS:

Choose Cleanse level 1,2 or 3 (see below).  Each one includes 6 drinks per day + 1 Almond Milk
3-DAY JUICE CLEANSE....$180  5-DAY JUICE CLEANSE....$295   Or $60/day...any number of days

Cleanse Level 1 - Greens2, Detox4, Chlorophyll H2O, Apple Lem Ging, Roots2, Almond Milk, Aloe H2O

Cleanse Level 2 - Green Alkalizer (spicy), Greens1, Chlorophyll H2O, Detox4, Roots1, Almond Milk, Aloe H2O

 

Cleanse Level 3 - Detox1, Greens1, Chlorophyll H2O, Greens3, Roots1, Almond Milk, Aloe H2O

All Veggie Cleanse - Greens1, Roots1, Chlorophyll H2O, Greens4, Roots2, Almond Milk(or sub Greens1), Aloe H2O                        

All Green Cleanse - Green1, Greens4, Chlorophyll H2O, Greens1, Greens4, Almond Milk(or sub Greens1), Aloe H2O

THE JUICE-TO-DINNER CLEANSEIF YOU STILL WANT TO EAT, HERE IS ANOTHER OPTION...drink mostly juice, and have one healthy meal & snack per day.
The JUICE-TO-DINNER plan is 4 juices + 1 Elemental seed bar per day...have a healthy dinner (or lunch) of your choice!
(Greens2, Detox4, Roots1, Greens1...may substitute any juice/bar flavor)
3-DAY JUICE-TO-DINNER...$115 / Juice only $105
5-DAY JUICE-TO-DINNER....$190 / Juice only $170
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About Pressed Juices:
Our juice is organic and fresh cold pressed in small batches using the grind and press method...  often used by the healing institutes...known as the best.
It is never heated or pasteurized, contains the living enzymes of the fruits and vegetables, and helps to maintain an alkaline ph.
There is very little oxidation with this method so the juice stays very fresh for up to 4 days!  Also there is significantly higher nutrient content due to the 2,000 psi press.
There is no foam or pulp so it tastes amazing!  We offer both fresh-cold and fresh-frozen juice blends. We quick-freeze the fresh raw juice to lock in the nutrition and maintain freshness.  Just defrost as needed (1-2 days in the fridge or a couple hours at room temp). 

To Order & Questions

 contact Body & Mind Coe-Dynamics at
310.798.7600

pilates@coe-dynamics.com

A Highly Nutritious, Delicious, and QUICK Cheesy Cream of Broccoli Soup

A Highly Nutritious and Delicious, and QUICK Cheesy Cream of Broccoli Soup

Broccoli is high in vitamin C, as well as dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium.^[7] A single serving provides more than 30 mg of Vitamin C and a half-cup provides 52 mg of Vitamin C 

Steaming broccoli for 3–4 minutes is recommended to maximize potential anti-cancer compounds, Boiling reduces the levels of suspected anti-carcinogenic compounds in broccoli, with losses of 20 – 30% after five minutes, 40 – 50% after ten minutes, and 77% after thirty minutes. Broccoli has the highest levels of carotenoids in the brassica family.^[15] It is particularly rich in lutein and also provides a modest amount of beta-carotene.^[15]

A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer.^[16]  Broccoli consumption has also been shown to be beneficial in the prevention of heart disease. 

This recipe is infused with wonderful tasting *Quantum Nutrition Nutritional Flakes & *Quantum Nutrition air-dried Pink Salt, you will also get a full complex of B vitamins and trace minerals.  The olive oil and avocado getting you good fats.

*Available for purchase at Body & Mind Coe-Dynamics, Inc.  http://www.coe-dynamics.com/whole-health-nutrition/purchase-products/

Recipe  Single Serving (1 cup)1/2 cup lightly steamed broccoli (no more than 3 minutes)

1/2 of a small avocado

1/4 tsp *Quantum Nutrition air-dried Pink Salt 

1 - 2 Tbs *Quantum Nutrition Nutritional Flakes

1 tsp minced onion or dehydrated onion

1 Tbs. Extra Virgin cold pressed olive oil

1/4 cup filtered water (depend upon preference of consistency)

Place all ingredients in a glass jar or blender container and blend to preference of consistency.  You can eat as is at room temperature, or if already in a glass jar, place the jar in a pan with water and lightly warn the water in the pan to slowly warm the soup (this prevents you from cooking out all the wonderful nutrients). Pair this with some homemade cultured sauerkraut (see former posts for this recipe) as this will help with the digestion of the broccoli and help enhance the uptake of nutrients in your digestive tract.

For questions, comments or would like to share your recipes we would love to hear from you just leave a reply to the end of this blog. 

Physical body Imbalances can literally be a pain!

Pilates - Physical body Imbalances can literally be a pain!

One of the many wonderful attributes about Pilates is that it will find and correct imbalances of muscle joint use of the body. This can take place either before injury(s) set in (a preventative mechanism) or if it is after injury has set-in then Pilates becomes a wonderful post-rehabilitative program to get you back to where you want to be. Imbalances can come through many ways: habits of daily living activities, injuries, surgeries, eye sight and hearing being less efficient in one side etc etc..

I'm writing this not only as a tenured Pilates teacher and working with many bodies and abilities but also more importantly from personal experience.

Over the past 8 years I endured some significant injuries both of which created a lot of strain, scar tissue and significantly inhibited the use of my left side starting from my pelvis down to the foot (today I chalk them up to learning experiences and better to be able to connect to my clients). This automatically sent me to the extra use of my right side while the mending and healing process of my tissues: muscles, ligaments, neuromuscular taken place over the various years.. of which I owe much gratitude to all my amazing body workers (chiropractic, fascia release therapy, rolfing, physical therapy acupuncutre, and *Quantum Nutrition Deltanol (an all natural anti-inflammatory) (see attachment).

As the inflammation dissipated, Pilates truly showed me where my weaknesses were lying (Left side Transverse Abdominal and Adductors, Quadriceps and right side Multifidi) and where I was overusing muscles to support the weakness, (Right Gluteus Medius, right Quadratus Lumborum) to name a few in technicality.

Not only did this awareness allow me to use Pilates to rehabilitate weaker muscles and decrease use of over dominating muscles but Pilates also gave me an on-going exercise tool in of itself and I took what I could feel from Pilates into continuing my other exercise regimes (volleyball, swimming, walking, running) all of which are very important to my life of Whole Health & Wellness.

TIPS

If you are experiencing some of the same imbalances, here are some tips to strengthen and reduce over dominance. (from a left weakness, right dominance perspective)
1. To begin to relieve your right dominance, make a mental note what side you stand on with your weight if it is in your right, then make a habit shifting to your left

2. If your left side is weaker, less developed pay attention to
a. are you make a full contact with the ball of the foot to the ground when you are walking (or are you leaning to your pinky side or rolling the foot out)
b. strengthen the left hamstring and inner thigh (do a few extra repetitions)
c. make sure your left and right legs are getting even mobilization in the hip sockets
d. strengthen the co-contraction of the left Transverse Abdominal (low belly) or right side Multifidi (postural spinal muscles): Lie on your stomach and place your left hand or a folded hand towel under the left hip, focus on the left gluteus, hamstring and inner thigh to hover the left leg off the floor WITHOUT collapsing the low belly to the floor or to one side.

*Available for purchase at Body & Mind Coe-Dynamics, Inc. http://www.coe-dynamics.com/whole-health-nutrition/purchase-products/

For questions, comments or would like to share your experience we would love to hear from you just leave a reply to the end of this blog.

March Madness Pilates Specials!

For the month of March 2012, BMCD is offering classes at huge discounted rate when you refer a new client!  Mat/30 Min  Classes are $5 and Equipment 55 min classes are $20!

                                      That's right, $5 Mat classes and $20 Equipment Classes!!

This offer is available to you when you bring in a friend/family/co-worker you will both receive these rates for the month of March.  This is a great time to introduce someone to Pilates or help someone get back on track with their wellness!

Rates are per class, per person, and must be taken by April 1, sessions to be paid in cash/check.

Contact us direct to sign up or to inquire!
(310) 798-7600
Pilates@coe-dynamics.com
www.coe-dynamics.com

Body and Mind Coe-Dynamics Pilates Studio: A Paradigm Shift: Proactive Health for Life is…....

Body and Mind Coe-Dynamics Pilates Studio: A Paradigm Shift: Proactive Health for Life is…....: Has it stirred you that… • America is #1 in healthcare expenditures compared to the whole world but at same time mortality level rankings...

A Paradigm Shift: Proactive Health for Life is….. "Wellness from outside à in and inside à out" A Paradigm S

Has it stirred you that…
• America is #1 in healthcare expenditures compared to the whole world but at same time mortality level rankings are 36, 39, 42 & 43rd
• 53% Americans are chronically ill  or
• Today, children are being diagnosed with Type II Diabetes (a.k.a. adult onset)
??????

Are you…..
o Looking for better health news reports?
o Wanting to be and stay on the statistics of good health with day-to-day health choices, tools, and resources?

We welcome you, friends, families & co-workers to attend this wellness education seminar that will lead you to a Paradigm Shift of Proactive Whole Health & Wellness!

This Wellness Seminar… 

Will take place:  Friday, March 23, 2012;  6:30 p.m. - 9:00 p.m.
Presented by: Tracy Coe - Whole Health Wellness &
Quantum Nutrition Educator
Location:  500 S. Sepulveda,#302 Manhattan Beach CA 90266
Registration Cost:  $20 (Space is limited Pre-Registration, is required)

For More Info & To Register: please contact 
(310) 798 7600 or pilates@coe-dynamics.com

Must watch this movie about our food supply!

"Do you eat?  Then this is a great FRESH movie to watch on food supply.  A paradigm shift from industrial production to farm FRESH the way nature attended for you to get your nutrients.  This movie is FREE to watch only through March 3, 2012, the movie is one hour but worth the impressionate time of what has been done to our land and what the refreshing alternative could be!" 


http://vimeo.com/34578083

Story at-a-glance

• The “faster, bigger, cheaper” approach to food production is unsustainable and contributing to the destruction of our planet and your health
• It is time to shift our food paradigm toward one that is more focused on natural, organic and independent community farms that practice polyculture, as opposed to monoculture
• Monoculture agricultural practices damage the soil, increase dependence on chemical fertilizers and pesticides, encourage the use of GMOs, and contribute to antibiotic resistant bacterial strains
• The argument that small independent farms cost more to operate and are less profitable is a myth that has been disproven by science
• Government subsidizes corn growers but not veggie growers, and massive food production monopolies like ADM and Cargill control the food chain from seed to plate, essentially holding farmers captive

Cooking Class and Scholorship Fundraiser with SBBWA!!

The members of the SBBWA (South Bay Business Women's Association) cordially invite you to our annual "Cooking Class and Scholarship Fundraiser!  Sunday, March 4, 12 from 11:30am to 2:30pm in Torrance.  Location is Chef's Shafer's Depot Restaurant in the "Kimono Room" at 1261 Cabrillo Ave.

This event will include cooking demonstration by the tremendously talented and entertaining Chef Michael Shafer, complete with recipes and tips for Spring and Summer entertaining.  Raffle prizes and a silent auction also included.

Tickets are $75 and include food and wine!  All proceeds from this event go to benefit our SBBWA scholarships each year to working women who are returning to college or university to pursue their degree.  If you are unable to attend but would like to donate feel free to contact SBBWA direct.


For detailed information contact : http://www.sbbwa.com 

Hope you can join for an afternoon of food, wine, and fun!


Body &  Mind Coe-Dynamics supports the SBBWA and other community events. 

Label GMO's - It's Our Right to Know!

Since the 1990's, we have repeatedly asked the FDA, the USDA, our legislators and the courts to label foods containing genetically modified organisms.  So far they haven't.

It's time for the people of California to vote on labeling genetically engineered foods.  A 2012 Ballot initiative campaign is underway and can be found at our studio if you would like to add your signature.  Basically we are asking the government to label GMO's so that we can make our own decision about what we want to put into our bodies.

Here are 10 Facts you need to know about GMO's (Genetically Modified Foods)

1.  GMOs are food you eat such as corn and soy that were manipulated in a lab by forcing DNA from a completely foreign species into them.  This foreign DNA may include a virus, bacteria such as e coli, and insect, and animal or even humans resulting in traits that would be virtually impossible to obtain with natural processes. 75% of processed food in the US is GMO

2. Animal studies have shown GMO foods cause infertility, accelerated aging, dysfunctional insulin regulation, changes in major organs and the gastrointestinal system, and immune problems such as asthma, allergies, and inflammation.

3. GMO food poses higher risks for kids.  Adolescent rates showed damaged immune systems and digestive functions, smaller brains, live, and testicles, atrophy of the liver and pre-cancerous cell growth in the intestines after only 10days of GMO feed.

4. Michael Taylor, former VP and attorney for the biggest GMO company, Monsanto, is now the Deputy Commissioner at the FDA.  Many other former Monsanto executives are now in the FDA and USFA.  Supreme Court Justice Clarence Thomas is a former Monsanto attorney.  FDA chose to disregard strong warning of the FDA scientists and allowed GMOs in our food supply without any health studies or even labeling.

5. GMO foods offer absolutely no benefits to consumers.  GMO food does not provide higher yields, is not more drought tolerant than conventional crops, is less nutritious and does not taste better.  GMOs are made mainly to make plants herbicide tolerant (Roundup Ready) so that farmers must use it on their crops and increase Monsanto profits.

6. Overuse of Roundup herbicide has led to increased herbicide use, created super-weeds that require super toxic herbicides and climate destabilizing fertilizer, spreads deadly plant diseases, degrades soil and gets into our waterways.

7. GMOs are not researched or regulated.  They are unsafe for humans and our enviroment.  GMO crops require more pesticide use and put developing nation farmers out of business.

8. GMO foods are mainly found in conventional soybeans, sugar beets, corn, canola cottonseed and in small amounts of Hawaiian papaya, zucchini, and crook neck squash.  The hormone injected into cows is a GMO.  The FDA is set to introduce GMO Salmon and other new crops as well as adding pharmaceuticals to plants.

9. Could GMOs be causing the increase in Food Allergies or the ADHA and Autism epidemic seen in children?  Might GMOs be the cause of Chronic Fatigue Syndrome or Fibromyalgia? All of these conditions have increased or didn't exist until GMOs were introduced.

10. Get Educated and get involved.  Without your involvement, GMO companies will continue to poison our food.  Avoid GMO.  For further information or a copy of these facts visit www.labelgmos.org

Pilates 101 -(Lost?) "Principles of Pilates"

In a time of Pilates in abundance studios, teachers, and a variety of clients it has definitely taken on many roles and there is a much broader array of exercises (classic, modified, and non-traditional Pilates) movements being implemented in one’s sessions today. Positive outcomes have reached any where from freeing one from aching low back, neck, shoulders, hips; getting that toned, slimmed  physique; improved posture, de-stressed, enhanced confidence, self-esteem, balance.  The list can go on and on. 

On another note, Pilates in abundance of taking many roles has many times lost the primary principles (Breath, Flow, Centering, Control, Flow, Precision) and unfortunately have times resulted in just the reverse of the positive outcomes above, including worsened posture and sometimes even injury.  As a Pilates Teacher and Studio Owner of almost 10 years, I have seen this unfortunate situation with new clients walking through my door many times that have had prior Pilates sessions.  Many times this is a result of primary Pilates principles were not implemented or practiced or even introduced at the get go of one’s Pilates trainings and work-outs.  Instead the clients where initially pleased by getting a kick-butt work-out that resulted in working the same over used muscle groups (low back, quadriceps, hip flexors, rectus abdominals, and upper trapezius muscles). 

Don’t get me wrong, Pilates IS a kick-butt work-out but when done following primary principles of Pilates (mentioned above) you are initiating with the strength and endurance (or building strength/endurance) with a whole different set of muscles primarily called postural muscles or Pilates “Core” (respiratory, transverse abdominal, pelvic floor, multifidi) as well as strengthening the many times underused extensor and balance muscles such as: hamstrings, gluteus, adductors, low & mid trapezius, serratus.  With the strength and endurance of these new found muscles you now have the posture, flexibility, range of motion, to support you through your Pilates exercises and daily living activities.  This results in actually working more muscles at the same time getting you a FULL Body work-out versus just working out the same old tired muscles (low back, quadriceps, hip flexors, rectus abdominals, and upper trapezius muscles) that it eventually will lead to worsened posture and possibly even injury of over use.

So next time your are in your Pilates class, take inventory, are you …..

1. Breathing?  And then if you are, is your breathe efficient creating the flow of your movement

2. What muscles are you really using to get your Posture in position and in motion? Are they your same old big muscle groups are do you have the intricate Pilates core/postural muscles invited to the party too?

3. Where are your movements initiating from?  Are your Pilates “core” muscles even “turned on” contracted?

4. Are your movements flowing, “look” (not feel) like they are being performed easily or are you pushing, shoving, punching, gritting teeth and holding your breathe?

5. Are you being patient with yourself to learn new tricks rather then using your same old habits?

For more information, questions, comments respond to the comment section below. We would love to hear back from you.