Download The Pilates Body: The Ultimate At-Home Guide to Strengthening, and Toning Your Body- Without Machines PDF by Brooke Siler. The Pilates Body: The Ultimate At-Home Guide to Strengthening, Lengthening, and Toning Your Body--Without Machines Brooke Siler, Christy Turlington pdf. The Pilates® method be today's hottest exercise, but it has been endorsed by physicians for almost a century. Originally developed by Joseph H. Pilates to.
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The Pilates Body by Siler - Ebook download as PDF File .pdf), Text File .txt) or read Download as PDF, TXT or read online from Scribd by Brooke Siler. NEW The Pilates Body Kit by Brooke Siler () An Interactive Fitness File for Home Download and Read Free Online The Pilates Body Kit Brooke Siler. Praise. "Brooke is extremely knowledgeable about using Pilates as a tool to increase muscle strength and improve life energy and vitality.
Posted on , by luongquocchinh. Trained by Joseph Pilates' protg, Romana Kryzanowska, Brooke is an unparalleled expert and one of the most sought after teachers for her signature body re-shaping techniques. Combining the best of flexibility and strength training, Pilates is the path to the lean fit body every woman cravesand the Women's Health Big Book of Pilates guides readers in every step and leg lift of the way. Using the body as the ultimate fitness vehicle, Pilates transforms bodies in record time. From moves targeting trouble zones to cardio circuits that blast fat all over, this go-to manual covers everything including: How to incorporate Pilates at work, in travel, and in your daily routine What props to use to best boost your workout Pilates principles to help combat lower back pain, stress, low energy, and more! From basic mat moves to the right foods that fuel a lean toned figure, the Women's Health Big Book of Pilates is the go-to guide for beginners and experts alike.
With patience and perseverance your body will follow, allowing you to experience the efficiency of the Pilates method. The beauty of Pilates is that once you understand the core of its philosophy, its movements can be trans- lated into any format.
Each exercise is an important movement in and of itself and can be used as a way to stretch and move correctly in the course of one's day, but it is not a limited exer- cise regimen. Many people use the essence of the exercises to enhance other activities; athletes, for example, employ the movements and philosophy of Pilates in their sports. Hut whether you're an athlete or a couch potato, young and limber or old and inflexible, the Pilates method can and does change the way you relate to your own body and the way you carry it in the world.
The power each of us holds to take control over our own w r startling. It begins by becom- ing aware of our bodies as an integrated part of our creative minds. We were all born with that power. We were all chil- dren with active imaginations that continue to live inside us. Sometimes we only need re- minding. This book is that reminder, instead of giving your power away, you will learn to harness it and use it for your very own.
This book the original Pilates apparatus. It is important that you understand the role you play in all of this. It's all about you. What you put in is what you'll receive, no more and no less. Remember that with the power of your mind you can bring anything to light, so see your goal and then w r ork to achieve it. This book will serve as a tool to help you along the path, but remember that it is your dedication to yourself that ultimately makes it all possible.
Good luck, and above all else. If at the age of thirty you are stiff and out of shape, then you are "old.
Through visualization, physical strengthening and stretching of the body, mental vigor and improved blood flow returns to inactive brain cells. This renewed spirit of thought and movement is the first step toward stress reduc- tion, grace of movement, alacrity, and a greater enjoyment of life. One of the best examples of this theory is a child at play. The supple- ness and vitality of a child are often envied, as if they were traits we no longer possess. Says who? With patience, perseverance, and a strong will all things are possible.
We spend countless hours sitting in front of our computers or bent over our desks, or we're run- ning around, lifting, lugging, and creating havoc in our bodies and minds. Without properly caring for our bodies it is impossible to feel good. Most if not all of our stress and fatigue comes from poor posture, imbalances in the body, and lack of correct breathing. We must first learn to properly strengthen and control our muscles before subjecting them to the rigors of daily living.
These days it seems that only our hobbies and leisure activities keep us relaxed and invigorated, but why should that be so when we can so easily uti- lize the strength and suppleness inherent in our bodies?
The Pilates method of body conditioning is not an arduous technique that leaves you tired and sore. In fact, quite the opposite is true.
By allowing the movements to stretch your body as you simultaneously work on the strengthening elements of the method, you are creating a habit of relaxed effort for your body to follow.
We are far too used to straining ourselves in the effort to strengthen our muscles when we should be enjoying the movements themselves.
Think about all the hours you have spent exercising and letting your mind drift away from what you are doing. Instead of watching television or thinking about taxes and baby-sitters, remember what it is you are trying to achieve.
Essentially, when you work your body without engaging your mind, you are performing only half a workout.
It is the least efficient way to achieve the goals you have set for yourself. The opposite is also true in the lifestyle standards we set for ourselves. By engaging our minds at work without con- sidering the physical toll today's jobs take on our bodies, we are setting our- selves up for a fall. Visual imaging is a relatively new concept in the realm of fitness, but it is by far the most effective. Using visual images to engage the mind is the fastest way to gain access to our complex anatomical system.
By using visual meta- phors you are able to subconsciously call upon the use of your muscles with- out needing the technical knowledge of muscles and their functions. If 1 tell you to "sit up tall as if your head were touching the ceiling," not only are you using your mind's eye to visualize that sensation, but you have also employed myriad muscles you probably never knew existed. You are presenting your mind and body with a challenge that unites their efforts to achieve that goal.
When you create a familiar, albeit imagined, situation within your mind, the body is able to instinctively respond.
The creation of that situation is what engages the mind and makes the process more enjoyable. Essentially, it is your own creative ability that will control the actions of your body. By ask- ing your mind to con jure up images, the innate signaling system of your body is triggered. Like a telephone switchboard, images are routed through your brain and transferred into instinctual movements. Imagine how your body would react if you were punched in the gut. Not pleasant, but the thought alone is enough to trigger a physical response.
Similarly, expressions such as "walking on air" or "a spring in your step" can be manifested physically. The movements of the matwork will become as much second nature as skipping, twisting, reaching, or bending over to pick up a dropped pen. The benefit is that you no longer need to think of movement as belonging only in an exercise class.
You will begin to trigger the same awareness in the move- ments of your daily activities that you have while focused in a class. Pilates believed that proper movements should become as natural to a person as they are to an animal. When an animal raises itself off the ground, it stretches from its head to its claws to its tail.
It leaves nothing out. When we humans move, we tend to focus on one area or another and ignore the rest. The irony is that most everything we do, from w'alking to sitting up, can and should utilize all our muscles. Subconscious rhythm is inherent in us all. When we walk, run, gesture, and move in general, we do so without thinking. This is the way it should be, and this is the way the Pilates method was designed to work. By flowing from one movement to the next, you will re-create the natural rhythm of the body.
I have made sure to include transitional directions in each exercise so that as you progress you will know how to move smoothly from one exercise to the next. The goal of the matwork sequence, at any level, is to create a natural flow of movement and then to gradually increase the dynamic, or energy, with which you perform the movements without sacrificing control.
Eventually the time it takes to complete your mat sequence should decrease to where you can choose some or all of the exercises and not lose the efficiency with which you perform each one. However, with patience and persistence you will begin to understand how the movements are merely tools to understanding your body. Once learned, muscle control can be applied to any function of physical movement, from walking and running to lifting and carrying.
Structured around the stomach, hips, lower back, and buttocksthe center of the body, or its "powerhouse"the movements of the Pilates method arc instrumental in maintaining good posture and alignment.
These are key elements in proper muscle use and make even the most difficult daily tasks seem effortless. An attitude such as "This feels like it's really workinglet's do a few more sets'' is pointless.
It's like doubling up on your medication to get better faster. You end up doing more harm than good because you are exhausting your muscles. In a sense, the Pilates method is to exercise what interval train- ing became to aerobics: a more comprehensive way to work your body within the limits of muscular endurance. The concept of working all the muscles simultaneously but continually switching movements is the most efficient way to build stamina.
Because all the muscles of the body are being used simultaneously, and during each and every exercise, there is no need to try to load up on one area. If 1 had a nickel for every time I've had to prove that exercise can work without pain, I'd be a very rich woman. I know that quite a number of exercisers have grown accustomed to the soreness associated with working out and find it rather addictive, but such soreness is not an indication that the workout is actually efficient.
Muscle sore- ness is a direct result of lactic acid buildup in the muscle, improper stretching, or the tearing of muscle tissue. The energy your body needs to expend to repair damage or counteract fatigue is precisely what takes away from the effi- ciency of the workout. Pilates was designed to work directly with the deepest muscles in the body, creating a strong core without the pain associated with conventional exercises.
And because you stretch your muscles as you strengthen them throughout the sequence of a Pilates workout, there is no fear of being improp- erly warmed up. There is no ripping of muscle tissue, jarring impact on your joints, or exhaustion of your muscles beyond effectiveness.
Each movement has a prescribed maximum number of repetitions. The reason for this is, assuming you are doing the exercise correctly, that you are working your muscles so pre- cisely and efficiently that doing any more is completely unnecessary. Most exercise techniques focus on the superficial muscles in the body and pump them up for effect.
This is fine if bulk is your goal: however, thick, still" muscles are not necessarily an ideal. For example, the hulking muscle of Arnold Schwarzenegger may be considered attractive by some, but sheer mass inhibits a muscle's ability to move freely. In comparison, the lean and lithe muscles of Bruce Lee are testament to the fact that you can heighten a muscle's efficiency by combining grace of movement with strength.
Many people come to my studio and instinctively begin reciting their shortcomings: "I'm weak," "I'm uncoordinated," "I'm lazy. If you have made the effort to gel to an exercise studio or to buy and read this book, then there is already something wonderful stirring inside you.
Reward your new desire for change with positive thoughts rather than dwelling on the deficiencies that brought you to this point. Believing in your innate ability to achieve is the key to changing your body. It is as simple and charming as the age-old tale of 'lhc Little Engine That Could. While the vast majority of Americans have forgotten this concept or think they have outgrown it, I assure you that it still holds true.
I am lucky in that 1 get to watch small miracles happen every day.
I have watched the weary become strong, the stiff become flexible, and those suf- fering from pain become pain-free. There is only one reason this happens, and it is because they have come to believe that they can. There is nothing that we cannot achieve if we put our minds to it, and this is especially true when we are speaking about our own bodies. We spend the majority of our lives trying to influence external forces over which we have little or no con- trol.
The many clients that I train on a daily basis all have one thing in com- mon: my constant positive bombardment. Their success comes when they begin believing the positive feedback themselves. Real strength begins in the mind. Stop giving your power away. There is no one who should care more about your success than you do! There is no good fairy who will come to you in the night and transform your body for you.
The physical and mental commitment you must make to achieve your goal is the most important step in the process of change. Believing in and following the Pilates philosophy will be the closest you come to making a miraculous change in the way you look and feel. Take the time to understand the essence of each exercise and to enjoy the freedom of movement, and in time you will create the results you are looking for.
The Pilates method is an education in body awareness and is meant to provide you with the necessaiy tools for taking care of yourself. Tf your gym closes early or your trainer is not available, it is not an excuse to sit home and do nothing. Autonomy is a powerful tool against the risk of failure in exercise. For this reason the Pilates matwork is designed with the intent of making you the master of your own fitness destiny.
Whether you do five or forty-five minutes a day, committing yourself to your body is the key. In order to work your body, you must be present with your mind. It is your mind that wills your body into action. Pay attention to the movements you perform and note how your muscles respond to the attention.
When you focus on an area, notice how much more you can feel that area working. That's the power of your mind! Use it! Joseph Pilates built his method on the idea of muscle control. Friends got sick of hearing about it and wanted to try it for themselves. I slung a mat over my shoulder and went to their apartments to teach them what I was learning and loving so much.
Everyone I taught wanted more and more Pilates and I wanted to give it to them. But how? Coincidentally, at the same time as my Pilates path was beginning, a long-term relationship with my live-in boyfriend was ending.
A short time after he moved out of our sf apartment and the finality of us grew, I strode my long, lithe Pilates body down the street to the hardware store wearing my stretch, pleather pants and stack-heeled boots that I later taught in :0 and bought myself an electric Sawzall.
Eventually my sf living room became too small for me and in , with interest from friends who became partners, I was able to transition my business into a new studio we named re:AB Pilates — because sometimes your abs need rehab too.
I was still up in the studio with Romana every week and now helping with the new wave of apprentices seeking to learn from Romana and her daughter Sari. I had begun jotting down notes at home that I had hoped to compile into a manual or guide to help the apprentices better understand where Romana was coming from. As fate would have it, I received a phone call from a literary agent soon after, asking if I had ever considered writing a book.
And so began my journey to writing The Pilates Body , which was published in and has been a blessing of epic proportion. Maybe it was with the new-found wisdom of having had my first baby, but I wanted to get across that Pilates was more than just something to be done in a gym or a studio with spandex and ballet barres on the walls, it was a methodology of movement that extended to every area of your life.
Besides creating targeted Pilates mat routines, I included ways to incorporate Pilates into your regular gym workouts as well as working office furniture, garden tools and even your baby into a Pilates-inspired workout. Hey, why not?! So I adapted. I created a standing workout to start the DVD and get heartrates up, and then transitioned them into a basic intermediate mat.
I had also chosen some really great upbeat Latin music to be played along with the workout to inspire the pace. Unfortunately, when I received my copy, they had replaced my motivational musica with some sort of ambient spa sound that you might use to relax and unwind in a bath. And projecting. After looking back at my original book contract and seeing that any future books I might write needed to contain a certain high percentage of alternate content than the first book I knew I needed to get pretty creative.
I decided to try and recreate a bit of the Pilates studio through the use of home equipment like balls and bands. I think I may have bought every therapeutic band and door clip on the market to try and create something similar to the support and resistance we experience on the apparatus.