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.

Correcting Poor Posture with Pilates

April 28, 2013

This is a photograph of two women in their early twenties.  Both have poor posture.  If it’s not corrected, it will get worse.

POOR POSTURE AND BODY LANGUAGE

What does their body language say about them?  Do they appear confident, heathy, fit, lethargic, dull, or happy?  The way you carry your body, tells the world how you feel about yourself.

POSTURAL ASSESSMENT

Both women have an exaggerated curve in their upper back, their shoulders are rounded forward, their chests are caved in, their abdomens protrude, and their heads are forward and upright.

HOW DOES POOR POSTURE HAPPEN?

Postural problems develop from one or more lifestyle habits, such as leaning over a computer terminal,  lack of appropriate exercise, habitual slouching when eating, doing homework, or reading.

CORRECTIVE PILATES EXERCISE

Pilates exercise can improve poor posture.  Both women should begin their Pilates exercise routine with basic, modified exercises.

Strengthen the upper back:  Modified Breast Stroke, Modified Swimming on All Fours, Modified Double Leg Kick.

Strengthen the abdominals: Modified Roll-Up With Pilates Band, Single Leg Stretch and Hundred on the Spine Supporter.

Open the chest and the abdominals: Pilates Chest and Abs Stretch on the Stability Ball.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

 

Pilates Improves Your Posture

April 27, 2013
A Healthy Posture With Normal Spinal Curves

Good posture is necessary for efficient movement. When someone has good posture it means that all muscles are in a balanced state, the spine maintains its normal curves, and the pelvis is in a neutral position.  When these requirements are not met, we experience poor posture.

WHAT MIGHT HAPPEN IF YOU HAVE POOR POSTURE?

  • Backache
  • Headache
  • Stress on bones, joints, muscles and ligaments
  • Muscle injury
  • Pain
  • Postural deformity
  • Bone injury

LIFESTYLE HABITS CAN CAUSE POOR POSTURE

  • Wearing a heavy purse over your shoulder.
  • Low self-esteem.
  • Obesity.
  • Carrying an overloaded backpack, or briefcase.  

    Poor Posture With Misaligned Spinal Curves
  • Slouching over your desk.
  • Sleeping on your stomach.
  • Wearing high heel shoes.

HOW PILATES EXERCISE CAN HELP

Poor posture creates muscle imbalance, meaning that some muscles are strong while others are weak.

Pilates exercises strengthen and stretch the muscles that support your spine, and can help you reclaim healthy spinal alignment.  The goal of Pilates is to bring  the spinal curves into their neutral position.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Why You Should Eat Papayas

April 25, 2013

WHAT IS A PAPAYA?

Papaya is an edible, highly nutritious tropical fruit, grown in the Caribbean , Hawaii, and Asia.

Hawaiian papayas are smaller and pear-shaped.

The Caribbean and Asian papayas are long and large with green skin, and small spicy black seeds.

HOW TO BUY PAPAYAS

Buy papayas when the green skin starts to turn yellow, and the skin is soft to the touch, but not mushy.

While papayas can grow as much as 20 inches, the average length of papayas sold in supermarkets are around 7 inches long, and weigh about one pound.

WHY SHOULD YOU EAT PAPAYAS?

Papayas contain papain, an enzyme that helps digest proteins.  Eating this tropical fruit is a great way to improve your digestion, get your antioxidant vitamins C, E and A, and boost your immune system.  Papayas prevent the development of prostate cancer, colon cancer, rheumatoid arthritis, and macular degeneration.

WHAT DOES A PAPAYA TASTE LIKE?

Ripe papayas taste very sweet, and have a soft, buttery consistency.  They make a great tropical smoothie.  To prepare a papaya for eating, just slice it in half, scoop out and discard the seeds.  The papaya is now ready to eat.  Ripe papayas are so soft, all you’ll need is a spoon to enjoy the fruit.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Quick Tip: Fast Track To Cutting Calories

April 24, 2013

SMALL LIFESTYLE CHANGES ADD UP

Don’t get discouraged when you think of cutting back on your food intake. Quick tips will help you begin reducing calories.  Start with one, or more changes.  Small changes add up.  So get going!

Aim for consuming 100 to 200 fewer calories daily.

10 WAYS TO CUT BACK ON CALORIES

  • Stop snacking after dinner.
  • Give up your evening dessert.
  • Drop the latte.
  • Eat smaller portions.
  • Don’t eat when you’re not hungry.
  • Cut down on cookies, or eliminate them.
  • Skip the banana. 100 calories.
  • Say no to a milkshake. Around 320 calories.
  • Everyday cut out two pieces of bread. That’s about 260 calories. 
  • Replace soda with water, or chilled herbal tea.  Regular 12 oz. soda 140 calories, 16 oz. 187.

ADD MORE ACTIVITY TO YOUR ROUTINE

Drive less, walk more.  You’ll also save money on gasoline.

Park your car at the end of the parking lot, and take a round-trip brisk walk to the mall.  

Walk up stairs instead of using an elevator, or escalator.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Quick Tip: Weight Loss Conversation

April 23, 2013

Personal Reasons For Weight Loss

Literally, or figuratively, look in the mirror.  Tell yourself one or more good reasons why you want to lose weight.

Write About It

Take one of those good reasons, and write a few sentences about your feelings.  If the writing flows, stay with it, and continue to write.  If you enjoy this process, start a Weight Loss Diary.

Start Your Own Weight Loss Coffee Club

Do you know other people like yourself who want to lose weight?  Form your own Weight Loss Coffee Club.  Have the members of your group do the writing exercises. Share your stories during your Weight Loss Coffee Club meetings.

Invite Guests To Your Club

Do you know friends, family or co-workers who have lost weight?  Invite them to your Weight Loss Coffee Club meetings to tell their weight loss stories.  Success stories will inspire and motivate everyone in your group.

Make It Fun and Informal

  • Forming your own informal weight loss group can be fun and educational. 
  • Go food shopping together.  Read food labels, compare ingredients.
  • Make a date to go out to eat.  Help one another to make healthy food choices. 
  • Take an exercise class with a buddy from your group.
  • Everyday go out for a brisk walk with a friend.

Copyright 2013 Irene Pastore and Blue Moon Personal Training