Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

How To Do The Seated Pelvic Tilt Exercise

February 14, 2016

What Is A Pelvic Tilt Exercise?

The pelvic tilt is an easy core exercise that stretches low back muscles. The exercise can be performed seated, standing, or lying on your back.

When Should You Do The Pelvic Tilt Exercise?

Pregnant women benefit from pelvic tilting because it prevents RED EXERCISE BALL GOOGLE IMAGEprenatal low back ache.  People who experience low back pain, caused by muscular tightness, will find that pelvic tilting, along with strengthening the abs, and back, will help alleviate low back discomfort  The pelvic tilt is also used by Pilates teachers, physical therapists, and personal trainers, who help their clients improve posture.

Equipment You’ll Need

Exercise Ball.  If you don’t have an exercise ball, use a sturdy chair.

Benefits of the Pelvic Tilt Exercise

Stretches low back muscles.

How To Do The Seated Pelvic Tilt Exercise In 3 Steps

  1. Sit on an exercise ball, with your knees at right angles. Your feet should be hip width apart, and touch the floor.
  2. Be sure you feel stable before beginning the exercise.  If you can’t stabilize your body on the exercise ball, use a sturdy chair instead.
  3. Move slowly throughout the movement, as you tilt  your low back, and then sit up tall.

Pelvic Tilt Exercise On Exercise Ball

IRENE PORTRAIT picassa blue borderIrene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

4 Step Back Solution

February 14, 2016

Got an achy back?  You’re not alone.  Back pain is the number 2 reason for doctor visits, and one of the most common reasons for missed work.

What should you do if your back hurts all the time?  First, check with your doctor to find out whether your back ache is caused by daily habits, muscular weakness, or an accident.

If your doctor tells you there is structural damage to bone, ligament, tendon or muscle, he/she may prescribe medication,  and/or a treatment plan.

If your doctor discovers that the reason for your back pain is muscular weakness, or daily habits, and that participating in regular exercise will help, then you can begin doing exercise.

FOUR STEP BACK SOLUTION

1) Stretch your back with Yoga poses, or Pilates exercises.

2) Strengthen your core muscles, especially the abdominal, and back muscles. Muscles work in pairs. That’s why they should be strengthened, and stretched in equal measure.

3) Avoid sleeping on your stomach.  When you sleep on your stomach, your pelvis tips forward, tightening the low back muscles.  In the morning you’ll wake up with a backache. Instead, sleep on your side, or on your back.

While you sleep on your back, place a pillow under your knees to help stretch your back muscles.  While sleeping on your side, place a pillow between your knees to ease your low back.

4) Practice the pelvic tilting exercise.  This exercise stretches your low back muscles.  Pelvic tilting can be done while standing against a wall, lying on your back, or seated on a chair, or on an exercise ball.

IRENE PORTRAIT picassa blue borderIrene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

 

The Pilates Magic Ring

February 12, 2016

The Magic Ring is a portable piece of core exercise equipment invented by Joseph PILATES RING HORZPilates, the creator of the Pilates method of exercise.  Here are 10  important reasons that the Magic Ring used by Pilates practitioners, and anyone who wants a quick and easy way to get strong.

  1. Take it with you on vacation.
  2. Take it to a friend’s house, and practice together.
  3. The ring is very light, and will fit in a suitcase, or carry bag.
  4. The ring is easy to use.  Just squeeze and release while holding the handles.
  5. The ring builds arm, hip, thigh, abs, and back muscles.
  6. The results are powerful.
  7. The ring is affordable.  Prices range from $15.00 and up to around $49.00.
  8. Rings come in 3 resistance levels: light for beginners, medium for intermediate workouts, and strong for an advanced workout.
  9. The ring can be combined with both large and small Pilates equipment, to create more challenging workouts.
  10. The ring is versatile.  Use it in standing, seated, side lying, prone, and supine exercises.

IRENE PORTRAIT picassa blue borderIrene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

Recommended Product: Sprouted Corn Tortillas

February 2, 2016

This is a short post about a Sprouted Corn Tortillas, a gluten-free alternative to Sprouted Corn Tortillaswheat tortillas.

I found this product, in the frozen food section at Whole Foods Market on the Bowery, in New York City.  They’re made by Food For Life.  One tortilla is 60 calories, and contains no added sugar.

Warm the tortilla in an oiled skillet until firm.  Add your favorite filling, and enjoy having a healthy meal.

The price of one package is $3.49 for 12 tortillas.  If you live outside of New York City, you’ll most likely pay less than that.

Irene Portrait Paint BlackIrene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

Quick Gluten-Free Buckwheat-Rice Pancake Recipe

February 1, 2016

Buckwheat & Rice Pancake Recipe: Fast, Healthy, Gluten-Free

Eating healthy in New York City is top priority for people living a healthy lifestyle.  PANCAKES free imagesThe downside to city living, is the hectic pace, stress, and not having the time to make sustainable food choices.

No matter where you live, you’ll like this recipe because it tastes great, doesn’t take a lot of time, and the ingredients are very good for you.

Buckwheat is a gluten-free seed, not a grain.  It’s an excellent wheat substitute for anyone who wants to avoid eating wheat, or those who have celiac disease.  Pancakes made with buckwheat are darker in color than those baked with wheat, or spelt flour.

Rice is a gluten-free grain.  Brown rice flour is used for baking cookies, and cakes. Combined with buckwheat flour, it produces light, fluffy pancakes with crisp edges.

At first glance, this recipe may look complicated.  But, after you’ve used it a few times, you’ll get the hang of it.

  • There are only 8 ingredients. 
  • It’s easy and fast to put together. 
  • Make a batch and store it in the fridge.

BUCKWHEAT & RICE PANCAKE RECIPE

Dry Ingredients

3/4 Organic Cup Buckwheat Flour

3/4 Organic Cup Brown Rice Flour

3 1/2 Tablespoons Baking Powder

1 Teaspoon Sea Salt

1 Tablespoon Xylitol (or cane sugar, or stevia.

Liquid Ingredients

1 Egg (or Egg Replacer)

3 Tablespoons Oil (or canola, coconut, or your favorite oil).

1 1/4 Cup Milk (or hemp, soy, almond,  or other favorite milk).  If you use hemp milk, you’ll need to add more liquid, because the batter will be too thick.

Utensils

Measuring Spoons, Fork or Whisk, Flour Sifter, Mixing Bowls, Measuring Cups, Skillet, Pancake Rings (optional)

Instructions

Measure all dry ingredients, and place in a large measuring cup.  Pour the mixtureMIXING BOWLS free images through a sifter into a large mixing bowl.  Set aside.

In a separate mixing bowl, beat egg until smooth.  Add oil.  Add milk.  Stir together until well blended.

Add liquid ingredients to the flour mixture, by pouring the liquid slowly over the flour to form a smooth batter.  Use a mixing spoon to blend the batter.  By adding the liquid slowly you can judge the thickness of the batter. If the batter is too stiff, add more liquid.

When your batter is ready, add oil into a skillet.  When heated, slowly pour the pancake batter into the skillet.  I recommend cast iron because it heats up fast.  Be sure you add enough oil, so that the batter doesn’t stick. Use a low-medium setting.

Toppings

Use your favorite topping.  Suggestions: jams, jellies, maple syrup, sugar, xylitol, stevia, honey, cinnamon, or plain.

Cooking Utensils

A six-inch skillet produces a round pancake. If your skillet is cast iron, the pancake will cook in 3 to 4 minutes over a low-medium light.

Larger skillets will produce uneven pancakes, unless you use pancake rings.

Pancake Rings: If you want to have perfectly round pancakes, use either silicone, or stainless steel pancake rings. Amazon sells them.

Irene Portrait Paint BlackIrene Pastore is a native New Yorker,  health and fitness blogger, and personal trainer.   Irene owns this website, and writes all the blog posts.  For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

A Quick Guide To Core Muscles

November 5, 2015

The core is a powerhouse of important muscles that help you carry out everyday activities, with more efficiency, and less injury.

© Copyright 2014 CorbisCorporationA strong core enhances sports performance, prevents athletic injuries, gives you good posture, and makes your back strong so that you’ll never have problems with debilitating backaches.   A strong core keeps older people from falling, and equestrians squarely on their horse.  The core is located within your torso.

Think of your core like a sturdy tree trunk, immovable and very solid, able to withstand outside forces.  Strong trees have powerful resistance against winds, torrential rain, and snow storms. And in a way, you’re just like a sturdy tree when you © Copyright 2010 CorbisCorporationdevelop the muscles of your core.

In basic terms your core is made up of your abdominal, back, hip and backside muscles. Working together they give you the upper hand at life’s chores, and activities.  All movement travels through your core, the center of your body.  A sturdy core keeps you from getting injured, gives you superior posture, and enhances the way the look, feel and breath.

For more information about core exercise, read the following posts, Core Exercise For Equestrians, Ten Reasons To Strengthen Your Core, Why Older Adults Need Core Strength, How To Exercise Your Core, and Strong Core Muscles Can Save Your Life.

Copyright 2015 Irene Pastore and Tour De Core Personal Training