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5 Things To Know Before You Try Reformer Pilates

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Meg DiRuggier Using Reformer Pilates MachineWhat is Reformer Pilates? Reformer Pilates is similar, yet, very different from mat-based Pilates. Reformer Pilates is done using the Pilates reformer machine and is generally more intense and more dynamic with the use of resistance via springs which form part of the machine.
If you’ve never tried Reformer Pilates in the past here are 5 useful things to know before your first session from our Reformer Pilates trainer, Meg DiRuggiero!
  1.  Doing Reformer Pilates may seem intimidating but it can actually be quite fun! The equipment moves with you and, at times, is used to assist you in doing some movements.
  2. The Reformer is a resistance machine that allows for a full-body workout with less stress on the joints.
  3. During your session, you can expect to use the spring tension to both challenge and support your core and spine.
  4. Squat variations, upper body work, isometric planks, and stretching will all be included during every session.
  5. Attachments and other equipment will be used throughout each session to supplement the Reformer exercise.

For a limited time, we are offering FREE 25-minute sessions for both members and non-members with Meg DiRuggiero. Members can attend a drop–in session on Mondays and Thursdays from 5-7pm. If that time doesn’t work for you please reach out to MegD@MintDC.com directly to coordinate!

Stretching Tips

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We all know the importance of exercising but what about the importance of stretching? Stretching shouldn’t take a back seat to your health and wellness routine as it can help improve your range of motion and decrease your risk of injury – among other benefits! Two members stretching their legs at at bar

Studies have shown stretching can help improve flexibility, and, as a result, the range of motion in your joints.

Better flexibility may:

  • Improve your performance in physical activities
  • Decrease your risk of injuries
  • Help your joints move through their full range of motion
  • Increase muscle blood flow
  • Enable your muscles to work most effectively
  • Improve your ability to do daily activities

Before you jump into stretching it’s important to make sure you do it safely and effectively. Just like any other exercise, the technique is key!

Use these tips to prioritize safe stretching.

  • Don’t consider stretching a warmup. You may hurt yourself if you stretch cold muscles. We recommend warming up with light walking, jogging, or biking at a low intensity for 5-10 minutes. Or, of course, after your workout!
  • Strive for symmetry. Everyone’s genetics for flexibility are different. Focus on having equal flexibility side to side.
  • Focus on major muscle groups. Concentrate your stretches on major muscle groups such as calves, thighs, hips, lower back, neck, and shoulders.
  • Don’t bounce. Stretching should be a smooth movement. Bouncing as you stretch can injure your muscle and may contribute to muscle tightness.
  • Hold your stretch. As you work through the various muscle groups remember to breathe normally and hold each stretch for about 30 seconds.
  • Keep up with your stretching. Though stretching can be time-consuming you can achieve the most benefits by stretching regularly, at least two to three times a week.

At MINT we’ve designed a dedicated stretching area at the front of the club, right next to our Member Lounge! Enjoy a quiet, light-filled area, with plenty of room to stretch and some equipment to help!

 

Mayo Clinic Resource

Common Indoor Cycling Myths

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Our Cycling Director, Ori Korin debunks 4 common indoor cycling myths! Indoor cycling bikes at MINT
  1. I have to have super strong legs and really great cardio conditioning to ride an indoor bike: Nonsense! The best part about indoor cycling is that it’s scalable for all levels. So wherever you are in a given day, that’s where you ride. You can adjust your cadence (RPMs) and your resistance level to make the ride easier or harder, and we have classes that model outdoor riding, as well as classes that are rhythm-based, and follow the beat of the music.
  2. The need for speed always wins in spin class: Indoor cycling is not just about racing! We climb hills, take power intervals, go for jogs…and in some classes, we even dance a little! Your instructor programs your class with specific cadence and resistance ranges designed to work specific muscles, some in the saddle, some out of it. If you’re only riding fast at a light resistance the whole time, you’re not getting nearly as much muscle benefit as you would be if you’re cycling between riding heavily and powerfully, too.
  3. I can’t ride, it hurts my butt too much: This is a common complaint! You can buy a seat cushion online that will definitely help — ask your instructor for more info. Similarly, if your feet, knees, back, or other joints hurt while riding, talk to your coach about bike setup. We can fix a lot of issues just by changing your settings!
  4. Indoor cycling is just for cardio junkies: You need a strong core, strong legs, and a strong butt to get that bike form working right — plus in many of our rhythm rides, we incorporate an arms song with light weights too. Come check it out!
Think you know all there is to know about indoor cycling at MINT? Take a ride with us and see! View our schedule here.

MINT Personal Training and Private Pilates Promotions

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Personal Training & Private Pilates

Available for purchase June 16th through July 14th, 2019

PackagePer-session promo*TrainerMaster Trainer3 payments (Trainer)3 payments (Master Trainer) Expiration
100$10$7,100$8,100$2,367$2,700none
50$7$3,700$4,200n/an/a1 year
20$4$1,540$1,740n/an/a6 months
3$15$199$229n/an/a15 days

*Per-session discount off already-lowest per-session regular rates

Three Simple Tips for Flying with Back Pain

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If you’re heading out on vacation anytime soon – or making plans to do so – one of the things to consider is the effect that flying can have on your back.

Let me explain:
Cramped legroom, uncomfortable seating and being confined to a small space all contribute to lower back pain during and after a flight.

And when a substantial, 88% of people, experience increased back pain following a flight, I wanted to share 3 simple tips that will help support your back and make traveling much more comfortable when jetting off…

First off, if you’re going on a long flight – schedule your flights carefully.

Flying is the most tricky part of traveling for many people with back pain; being shoehorned into a cramped seat for hours on end can leave you feeling crippled.

Some people like to minimize their time in the air by booking direct flights whenever possible, which also helps reduce the number of time you have to lift your carry-on into the overhead bin too!

So, if you’re on a long flight, and you’re spending 5+ hours in the air, try to find a direct flight to minimize travel time and be sure to get up and move about, or stand at the back of the plane – only when the “seatbelt sign is off.” ?

This next tip might seem self-explanatory, but when we’re sat on a flight – how often do we get up and move?

Unless you sleep well on planes and plan to nod off for the entire flight, you’ll probably want to request an aisle seat for your journey. This will allow you to easily stand up frequently and move around the cabin without disturbing your seatmates. Plus, sitting too long in the same position causes tightness and pain.

You can do some simple stretches in the back of the plane, and if you’re unable to get up, you can do some stretches in your seat such as neck rolls or raising your hands high above your head for a good stretch.

Next, are you taking a carry-on? If so, do your best to pack light.

Every extra item you squeeze into your carry-on is one more thing you’ll have to hoist up into the overhead bin or drag through the airport.

Make it easier on yourself by packing less and checking-in any bags you know you won’t be able to lift easily over your head.

This same advice applies for when you reach your destination too – when you’re out exploring, take a small backpack that distributes weight evenly rather than using a shoulder bag that places unnecessary pressure on one side of your body.

If you must carry a single shoulder bag, switch it regularly from one side to the other throughout the
day to make it easier on your body.

If you want more tips to ease back pain, ask for my FREE BACK PAIN REPORT that shows you ways to ease back pain naturally – it has some helpful exercises inside too which you can use on your vacation. Just email me at trupti@mmsspt.com and your digital copy will be on its way to you, right away.

11 Tips to Avoid Aches, Pains and Injury While Working in Your Garden or Yard This Spring

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Last year a 63 year-old patient (let’s call her Kay) came to my clinic very discouraged. She said she went to the doctor because of back pain and stiffness and was told she had arthritis. She was distraught as she lives alone, is very active and felt that she was doomed to live in pain. Funny thing was, her pain was very minimal and once I asked about her pain, here is what she said.

“It started after I trimmed 17 bushes around my house over a three-day period. I had never experienced back pain before this, but when the doctor told me I have arthritis, I knew I had to stop everything or I would live in pain.”

I smiled and gently assured her that her arthritis had been there for years and that if I trimmed 17 bushes in three days I would feel back pain and aches. I let her know that her life was not over by any means and the fact she was able to trim 17 bushes in three days proved she was far from being done with activities, BUT, I said, “Kay, maybe take a few less bushes a day and spread it out a bit longer and everything would be fine next time.” She left with a new lease on life relieved to know arthritis did not have to slow her down…
SO, with Spring nearly in full swing, it’s time to get your yard and garden prepared for summer. Is YOUR body ready? Many people spend the winter months less active, or hibernating (if you will), so you may be at risk for injury IF you do not prepare adequately. Getting out and working in the garden / yard too quickly can cause muscle pain, back, shoulder, and knee strains and pains.

Here are some tips to help avoid some common aches and pains you might encounter while gardening:

✓ Start slow and slowly progress the level of activity.
✓ Work smarter, not harder. Use tools to reduce risk and strain on body.
✓ Warm up first by walking &/or stretching before beginning yard / gardening work.
✓ STOP at any signs of pains in joints or back, though it is NOT unusual to have
some muscular fatigue or soreness with new activities.
✓ Feel free to use an ice pack for any region of soreness. I recommend up to 20’.
✓IF pain persists > 72 hours without relief, call our office for advice.

To HELP minimize risk of injury during working in yard/ garden, try these simple tips:

✓ Alternate positions frequently to avoid stressing muscles and joints or causing fatigue. Keep plant pots at various heights, on tables, at waist level and on ground to help with changing positions.
✓Drink MORE water than you think you need, many people are dehydrated and do not know it.
✓ Do not be afraid to take breaks to move, stretch and rest a bit each 45-60 minutes.
✓ Use proper tools to avoid stressing your body unnecessarily, e.g. knee pads for kneeling, thick handled spades for planting etc..
✓ When done with activities remember to “cool down” with a walk or gentle stretching activities.

MOST importantly, remember pain is a sign from your body that something is wrong. IT is not worth creating more problems by working through or pushing through pain. Don’t ignore your body’s cries for mercy. NOT stopping may cause more problems than it is worth. IF pain does NOT calm down in 48-72 hours, call our office and ask for help on what to do!! We are always here for you!!!!