Articles

Are Tattoos Ruining Your Life? Remove Them at Tattoo Removal Gold Coast

Katlaser.com.au has the answer to your Permanent Hair Removal to any parts of your body. Persons have had the unfortunate experience of not being employed because of the unsightly tattoos being exhibited on their arms, neck, chest, and hands and anywhere there are tattoos that are visible. The company’s image must be maintained and so you are not employed. You are qualified, need the job, and so in order to not lose the chance of employment you decide to remove your tattoo.

We will work out how many sessions you will need to have the size tattoo removed. Many sessions are needed to remove any size tattoo and for the various colors that are in the design you will be told what to expect.

What are the Procedures to Remove a Tattoo

First the size tattoo will be estimated for how many sessions

Colors will be taken into consideration for removal. Blacks and red are easier to remove. Blue and green, a bit more time, while yellow and purple are the hardest to remove. On lighter skin, it is less difficult.

Care for the area being treated

Questions to ask before Tattoo Removal is done

Is it painful

How long will the procedure last

What guarantees will I have that the procedure will be successful

How safe is the technology being used

Must I expect side effects from treatment

Cost for removal

Laser Technology used by Katlaser.com.au Tattoo Removal Gold Coast

Engaging Katlaser.com.au tattoo Removal Gold Coast to remove your tattoo is quite simple. Our laser technology far supersedes other tattoo removal companies. We use the latest range which is the Q-Switch medical laser, which employs a range of beams to penetrate the many colors for removal. The Q-Switch uses 1064 beams that will remove black and blue ink easily; while 532 beams is the perfect range to remove red, yellow and brown. For removal of green, both ranges combined are very effective.

Unlike another facility that use the hyper picosure tattoo removal laser, which uses 755 beam strength, for removal of all colors, which is not effective. Research has indicated, after the initial fading of certain colors the process stops and there is nothing to be done to eliminate all colors to the customers’ satisfaction.

With Katlaser.com.au Tattoo Removal Gold Coast, you will employ the incredible and latest technology of Q-Switch. Our ranges are as follows to remove all colors as needed.

These range beams are standard and proven effective:

1064nm for dark colors

532nm for orange and red colors

660 for the most difficult ink, green

585 for blue color

Utilizing this technology for Tattoo Removal Gold Coast, if after your estimated procedure has passed and all trace of the tattoo is not erase, we will continue procedure for as long as it takes for free. This may take as long as a year, this is our iron-clad guarantee.

Research and being informed is the way to go when the need arises to remove your tattoo. With Katlaser.com.au Tattoo Removal Gold Coast, you are guaranteed the best quality return on your investment. For information on this incredible technology and to make appointments; just go online and you will find their very informative site at your disposal.

What Can we Learn About Stomach and Gut Inflammation?

How to improve gut health, means eat bananas, garlic, and ginger. The medical term for stomach inflammation is called gastritis. This is when the lining of the stomach becomes inflamed. Symptoms of gastritis vary among individuals, and in many people, there are no symptoms. However, the most common symptoms include:

  • Nausea or recurrent upset stomach
  • Abdominal bloating
  • Abdominal pain
  • Vomiting
  • Indigestion
  • Burning or gnawing feeling in the stomach between meals or at night
  • Hiccups
  • Lose of appetite
  • Vomiting blood or coffee ground-like material
  • Black, tarry stools

How your gut may be playing with your mind? This is called stomach and mood disorders:

If you’ve eaten a fabulous meal recently, the experience was pleasant, comfortable and pain-free because your stomach and the intestinal system worked seamlessly to move the food along and eventually absorb it.

Our gastrointestinal tract, or gut, is sometimes described as our “second brain”. This is because it is controlled by its own complex nervous system comprising hundreds of millions of neurons – more than all the nerves in your spinal cord.

The gut and brain talk to each other through nerve signals, the release of gut or stress hormones, and other pathways. We have long known that emotions can directly affect the gut function.

But lately we’ve been discovering that it works the other way too: our gut actually has an effect on our brain. And because it’s easier (and generally safer) to manipulate the gut than the brain, this knowledge provides the possibility that doing so could treat some chronic psychological and brain diseases.

How the bugs in your gut alter your brain?

Everyone’s gut is chuck full of bugs (trillions of them) that can be good, bad or indifferent. They hang out all the way from the mouth through to the end of the bowel.

The bugs talk to the nervous system through pathways, including the immune system, that keeps them in check. Experimental work suggests and imbalance in these bugs can affect the brain and, in some cases, may lead to anxiety or depression.

Altering gut bacteria is a new way to treat many diseases of the gut and possibly the brain, including through diets (changing your diet rapidly changes your gut bugs), or by providing “good” bacteria and suppressing “bad” bacteria, that can be done with probiotics. Other method includes transplanting stool from healthy people to those in need.

Intriguing observations could also unlock new ways to manage currently incurable degenerative nervous diseases. For instance, altered gut function manifesting as constipation is often the first symptom of Parkinson’s disease.

And studies are currently exploring the role of the gut in neurological diseases such as multiple sclerosis.

But for the moment, new evidence suggests when the gut is inflamed, it may affect the brain and lead to psychological dysfunction.

What is the name of a vegetable that is still in season in the winter and has been used for both culinary and medicinal purposes around the world? It is called “Fennel”.

Fennel is high in potassium and in some cultures, it is used to aid digestion. Fennel stimulates the secretion of gastric juices that reduce inflammation of the stomach and intestines as well as help combat constipation. If that isn’t reason enough to give this veggie a second look, some research suggests that fennel seed extract can be protective against cancer. A fennel casserole is a great choice for a family meal to help focus on health and wellness of a whole family.

What do you know about GMO’s (genetically-modified organisms)?

GMO’s have been linked to many different health problems across America. The US Government approved this scientific method in the 1990s and its methods effect vegetables, fruits and grains.

Studies have linked GMO’s to gluten disorders that affect 18 million Americans. The Genetic Literacy Project also states the studies have linked genetically modified animal feed to severe stomach inflammation and uteri in pigs, as well as genetically modified corn to rat tumors. These issues are just a small fraction of the problems that have been studied and reported.

There are easy ways to avoid GMO’s, such as buying locally, consuming organic foods or even growing veggies yourself. Now we know why we should grow our own vegetable garden every year.

Muscle And Fitness – Build Lean Muscle And Six-Pack Abs

If you are a Pilates teacher training Sydney you need also to build your name so that you will have more clients. Don’t get carried away thinking that building muscle and fitness is hard to understand, it isn’t, but you do need to be educated about the right and wrong ways to do things. This is important so that you don’t injure yourself, but also so that you don’t waste your time with some ineffective program that will not deliver the results that you want.

Why should you read this article? There is a lot of information on the internet about building muscle and fitness, much of it is generic in nature, and doesn’t have enough information to help you, or is just plain wrong. This article will give you the overall process – this isn’t meant to be a whole program in one article – and you can slot in the exercises you enjoy, some of the meals you like, or take some information from David’s site and use that.

So that we’re clear – there isn’t any magic cure that will build you muscles and burn fat without effort. You are going to have to put the effort in, and if you do, you will get the results that you are looking for. Please stop looking for quick ways out – now!

To get a noticeable overall effect, you need to target your body fat percentage, as well as build muscle. For most people, it means losing excess body fat, and the lucky few it means eating enough to put on muscle. The basic idea is that you need to consume enough calories to be at your basal metabolic rate (BMR) plus about five hundred calories – the extra is required to build muscle. If you eat good quality foods, such as beef, pork, chicken and fish, so long as it is lean. You can make up the calories you require mostly from the calories you consume, but a little can come from your body fat – not too much otherwise your body will try to hold on to the fat (it will think you are starving!) One of the biggest parts to building lean muscle and fitness, and getting 6-pack abs is that you must diet properly, if you party all the time, you’re not going to achieve your potential.

When you start to build lean muscle and fitness, it is likely that you will not have much of either, and therefore it is important to build a good base of both muscle and fitness on which to improve. This base should be a useful, or functional strength, and muscle mass that you may then build muscle strength and density, and increase your metabolic rate to burn more calories. This first stage, you are likely to see results very quickly, and you are likely to notice an increase is your muscle size, although the muscle will be rounded and not very well define at that stage, your body fat percentage may have reduce a bit but that real gain in that area are yet to come.

Laser Hair Removal – The Essential Guide

When you come to one of our clinics, we invest the necessary time in assessing your tattoo and skin features in order to recommend the best tattoo removal Sydney for you. Laser hair removal is a phrase familiar to most clients and people working in the Beauty Salon industry but a lot of myths and scare stories exist about this procedure so here is an essential guide to help you chose the best hair removal system for you.

Hair removal falls into two categories;
1) Temporary hair removal “Depilation”, or taking the hair level with the skin, lasts from a few hours to several days and can be achieved by shaving, depilitories (creams) or friction to buff away the hair.

2) Permanent hair removal or “Epilation”, removes the entire hair from the root, lasts more than a few days, up to several weeks and in some cases may be permanent. Can be achieved by laser hair removal, tweezing, waxing, sugaring (similar to waxing), threading (also called fatlah or khite), burning off with hot wax, turmeric along with other ingredients like besan powder and milk, epilators, Prescription oral medications and other drugs.

Modern permanent eradication of problem hair has a number of methods some use chemicals, energy of varying types, or a combination of both approaches to target the problem areas of unsightly hair. Eventually hair growth will slow and the become less and less and finally it will stop. Laser Hair removal should be done in steps and over a period of time, and it is best practice to do it in several stages to best target the problem, give skin time to heal and to prevent damage to surrounding areas of skin or wanted hair.

How Laser Hair Removal Works
The laser is used in a sterile environment by a trained technician to quickly, efficiently and gently remove unwanted hairs from problem areas. The laser focuses a beam of light at a wavelength that hones in on dark colors on your skin. This picks up on the pigment of the hair, even if you’re blonde hair appears as dark spots to the laser. The laser is contained within a hand held device which the technician then uses to target these areas of unwanted hair moving it over the affected area that is being treated and this process removes the unwanted hair. The laser hair removal procedure works best for individuals with fair colored skin and dark colored hair. With darker skin, or skin that is heavily tanned, marked or tattooed it is harder for the technician to target the follicles of the problem hair in these areas. Results can be unsatisfactory for those with darker skin and more sessions are generally required as the process is a lot slower. Also be sure to use a technician with a lot of experience as it requires great skill and patience to treat darker skin.

Avoid salons that offer a one sized fits all laser hair treatment, this may not work and at worst could harm your skin. Each person’s skin type is different and a full history and diagnosis must be taken before laser hair treatment begins. As a rough guide coarser darker hair seems responds best to laser hair removal treatment and as previously stated light hair requires a greater level of skill to treat. Blonde or red hair laser removal can sometimes be very, very difficult depending how fine the hair is and how skilled the technician and you will probably have to undergo multiple laser hair removal sessions. If you have red or fine blonde hair be sure to seek out an extremely experienced and competent treatment specialist and ask them for refferals so you can check on their work before agreeing to undergo the treatment as it can damage your skin if not done with extreme caution and care.

Because hair grows in cycles it is advisable that all skin and hair types undergo several treatments to minimse the risk of damage and to maximise the effectiveness of laser hair treatment. Not all your hair will be ready for removal as the growing phases differ across your body so additional treatments would be best to capture the hair in a growing phase and a good technician will be able to assess the hair and what phase it is in.

The Side Effects of Laser Hair Removal
Clients can experience a minor side effect which mimics very mild sunburn with a raw, red look and a feeling of over-exposure to the sun. If this persists cold compress or a cold shower can help reduce the discomfort. If the discomfort continues for more than 48 hours or is extremely sore then seek medical advice immediately. Total sun block should be applied for up to 6-8 weeks depending on skin type and avoid long term exposure to intense sunlight as sunburn on top of the laser hair removal treatment may cause long term side effects of you do this on a regular basis and avoid tanning salons too as this can be more intense over a shorter time frame and cause even more damage to your skin.

If you tired of other methods like shaving or waxing, laser hair removal may provide a long term solution to your unwanted hair problem but do ask your salon for a full diagnosis and assessment before committing to the treatment.

Gilly Wilkes is a skin and hair specialist who works at London Beauty Salon [http://westminsterbeautysalon.co.uk] Westminster Beauty Salon & Spa London. She advises on photoshoot make-up, long term skin care regimes and on hair styling for fashion and photo shoots. Westminster Beauty Salon is a premier London Beauty Salon

Copyright G. Wilkes – full or part reproduction is permitted if author details and all contents of this resource box are included along with active URL links.

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What Should You Do When Prahran Pilates Classes Make You Feel Sore

Chinese herbal medicine is part of a larger healing system called traditional Chinese medicine Northern Beaches, which also includes acupuncture, massage dietary advice and exercise. Pilate classes are supposed to make you feel good, so it can be a little disconcerting when you feel sore afterward. If the pain feels like muscle soreness, this feeling is typically temporary and can actually be prevented by doing more yoga and pilates. However, when you feel sore, it can be difficult to motivate yourself to get back to the pilates studio. So, here are some tips to help you.

The Causes of the Soreness

One of the reasons why Pilates is so good for you and why it feels good is that it allows you to get into places of the body that have not been used or stretched for a long time. Normally, we go about our day to day lives repeating the same motions over and over. This allows nooks and crannies of the body to be neglected and feel disused. Pilates can shake things up and allow you to shine light on those dusty, dark corners.

Even if you hit the gym regularly, you’re not likely to be using the same muscle groups, and you won’t feel the same intensity as you do when you’re stretching for pilates movements. The eventual result of this sustained attention is improved flexibility and strength, but during this journey, you may experience some soreness. It is quite common to feel muscle soreness for a day or so after you start pilates classes. You’re likely to feel the muscle soreness 12 to 48 hours after your class, so it feels different from an immediate, sudden pain from an injury. While this soreness will go away on its own, usually, there are some things you can do to feel better.

Rest for an Extra Day

While you may be keen to attend every Prahran pilates class, when you’re new to Pilates, you need to pace yourself. Plan your classes to allow for rest between classes. Ideally, let your sore muscles to rest for an extra day, so plan for a class twice a week and build up to more frequent practice.

Use Heat

Heat is a great way to help sore muscles relax, so take a hot bath. Some yoga and pilates experts suggest an Epsom salt bath, but there is no scientific proof that this will have additional beneficial effects for your muscle pain. You may find that using homeopathic remedies or oils in your bath helps you to relax, which should ease the soreness. If it feels too hot for a bath, try applying heat pads or wheat bags to expose the sore muscles to some heat.

Try Gentle Exercise

If you can, try light stretching to help reduce the stiffness of the sore area. Stretching can help to bring back the normal range of motion, but you’ll need to take it very easy. Warm up with gentle exercise before your class, so you’re muscles are more prepared for the stretches involved in the class.

Go To Your Next Class

While you may feel sore, remember that doing more yoga and pilates will help you benefit from less soreness. To maintain your progress and experience less soreness, you should try to attend a class three times a week.

If you are interested in yoga Prahran and pilates Prahran, Kaya Health Clubs is here to help. We offer a range of Pilates classes for all skill levels. Our team would be delighted to discuss your requirements and help you enjoy the benefit of Pilates.

The Value of Engaging Yourself to the Exact Bootcamp Pilates

Becoming a Pilates teacher training Sydney is a big decision and a huge investment in time and energy. For the past years, many individuals began to increase their awareness about using Pilates. They grew significantly and many people continue to take advantage of the health benefits they offer. It is however very important for an individual to stick to the detailed plans when exercising. Today, a very popular solution is the Bootcamp Pilates London and you can lose weight through joining the program.

Another remarkable losing weight solution today is the newest Bootcamp Pilates Notting Hill. However, it is important to perform the right exercises to burn the fats and complete the training with care. It is best to repeat the training at least 4 times in one week to achieve the exact outcome. The main benefit of working out using Pilates is you build stronger muscles and increase your energy. The actual movements are not exhausting when compared to ordinary exercising schemes.

Losing weight is not achievable if you ignore eating healthy food choices. If you choose to become a member of the Bootcamp Pilates Fulham, it is necessary to eat healthy food items only. It is not possible to eradicate those unwanted fats in your body if you continue to eat unhealthy snacks. To reap the benefits of the Pilates, you have to balance your meals and proper exercises. If you do this effectively, your heart rate improves while eliminating unhealthy fats.

One of the impressive equipment when performing this type of training is a rebounder. This is actually part of the reformer equipment that can help you eliminate those calories and fats. Some folks ask the question if this is fitness objective is possible. Well, this is possible through performing some hop and jump routines to improve the heart rate. Certainly, you will appreciate the results even if you will not spend money to live healthy. Using a rebounder is easier and you can even improve your performance if you observe the Bootcamp Pilates The City.

As I mention above, proper dieting is crucial to achieve a positive weight loss plan. Bear in mind that if you always eat unhealthy foods, you cannot lose weight effectively. The good thing nowadays is that the Internet can help us discover various methods on how to lose weight with care. The Bootcamp Pilates Richmond Surrey is likewise a great alternative if you are serious in becoming a fitness enthusiast.

To conclude, Pilates are one of the best weight loss solutions today. If you can follow the exact guidelines, this helps much in improving the cardiovascular system, bones and muscles. Well, this is perhaps the best time to disregard the typical ineffective exercises and reveal the true benefits of the Pilates.

Getting Creative With Exercise Routines

Before you start ask Pilates instructor course about their training, and know that well-known fitness training organizations. Let me start out by saying that I am an average young professional girl: active, intelligent, mid thirties and frustrated with aging signs in my body. Knowing I needed to kick up my exercise routine a notch – in order to keep the body I have & lose some weight – I set out to find my perfect fitness routine.

If you are like me, going to the gym with sweaty people you do not know, or feeling tortured on some training program for a race you do not want to run, is a last resort. I knew that home exercise videos, although convenient, didn’t keep me motivated or feeling truly worked after it was finished. Fed up by my choices, I decided to mix it up and try things I had never done before.

My first adventure was pilates reformer class. I started going three times a week and never felt more worn out and and strong after the classes. I had completely stopped doing any cardio after being told by my teacher (with a to-die-for body) that all she did was pilates. Within four months I started feeling better than I ever had about my muscle tone, but I was not slimming down. In the past, running had been the thing that kept me slim, but I hated it, and wanted to avoid going back to my typical four mile runs, three times a week.

There was no question that I needed something more than pilates. With some creative brainstorming, I decided I always wished I had taken dance, but as an adult I felt intimidated about starting. That is when I found pole dance fitness. This was a blast! I added this in with my pilates twice a week, so was taking a total of five classes a week. Six more months passed and I was strong and having fun with exercise for the first time ever. The problem was – I was spending $260 a month, and not slimming down. The pole fitness felt like it was doing very similar things for my body as pilates was.

It was time to try something else and I knew cardio would have to be a big part of that. I went back to running, but added two days a week of a twenty minute strength training routine. I was bored, but I was also getting better results – still not the results I wished for. There had to be some better way to keep motivated, I thought, and get the body I was determined to have.

Once again I bailed on the running and started something new, yoga. I had done a few few classes here and there, but never stayed consistent. I started going three times a week and doing a couple small runs a week. Yoga ended up being a something that changed my way of thinking about fitness. It was encompassing of all health. I started to notice and ask new questions. How are my internal organs feeling? How is my mind set today? Does my energy feel blocked? It presented a broader vision for me, but I missed moving and panting. Even though my legs were getting more shapely, and those small details that are enviable in stars bodies were starting to appear, I needed to burn more calories and move more to get what I thought my body needed. I was not losing weight.

Again I went on to another approach. I finally felt that I had a good base of exercises I was either good at or liked. Why not incorporate all of these things and come up with a routine that worked for my body and mind. If I mixed it all up and did certain things on certain days it would just confuse me, so I had to make a routine that had it all. I purchased some weights, bands, blocks, an exercise bike (another element incorporated because of a knee injury), treadmill, balls, you name, it I got it. Once I had all of my exercise supplies, I sat down and mapped out my routine. It would have to combine running, biking, yoga, pilates, and some strength training.

I can honestly tell you that I have found my perfect mix and match of exercises in routine I have been doing for four months, and have never looked or felt better. I had read in a couple of fitness resources, that doing cardio intervals for twenty minutes (one minute of hard running and 2 minutes of mild) gave better results for slimming than forty minutes of consistent running did. Also, dividing your cardio into two segments with a break in between (20 minute – or an hour if you are still working out) was supposed to give you better results. The other factor I put into my routine had to do with another important tip I learned in my experiments – doing cardio after strength training allows your body to burn more fat.

So after two years of trying new exercises and broadening my skills, I will share the routine that has done wonders for me:

Ali’s Routine: (3 or 4 time a week – sometimes I’ll play tennis, hike, do a long run or a regular yoga class as well, but I consider them bonus exercise.)

-20 minutes of cardio intervals (bike or run – 1 minute hard, 2 minutes mild) with a 5 minute gentle warm up before

40 minutes of mixed yoga, pilates and strength training (if you like videos, I have found Yogalosophy is a great hybrid that does just that, and will go through each muscle group). I try to change it a little each time and incorporate new things to trick my body.

-20 minute cool down cardio – run or bike with intervals of gentle and mild exertion.

I hope this routine works as well for you as it has worked for me, & thank you for letting me share.

Allie Kay – Creative Fitness Experiments

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Rolling Like a Ball Exercise

Dynamic Pilates Manly take your workout to the next level by providing additional resistance to your normal routine, on top of the same or similar techniques found in traditional Pilates, rapidly increasing tone, strength and flexibility. What You Need to Know about the Rolling Like a Ball Exercise. This quintessential exercise stretches and massages your entire spine, strengthens your core, and helps you breathe deeply as you move through the mat-work series, notice that the order of the exercises requires you to change positions frequently, keeping your entire body active and moving-flexing, stretching, twisting, turning over, sitting up, lying on your back, then on your stomach, then your side-just as you do in life.

Joseph Pilates purposefully designed the mat-work series to support and strengthen natural human movements. For instance, when you do the Single Leg Circle, you keep your spine straight and stable throughout the exercise. Consequently, this follow-up exercise requires you to flex and roll your spine, so your muscles continue to grow stronger and more flexible without tightening or bulking up.

As part of your warmup, you work your body in these first Pilates exercises much the same way a baker kneads bread dough. By flexing, stretching, and warming your muscles, expanding your breathing, and boosting your circulation, you prepare your body for all of the action that lies ahead-both in the Pilates studio and in your daily activities.

What Is the Rolling Like a Ball?

Performing the basic Rolling Like a Ball movement involves sitting up, bending your knees to your chest, holding your lower shins with both hands, and curling your spine and head up and over your knees until you feel round like a ball. In this position, you roll backward and forward, up and down your spine, in order to massage your back on the mat. As you roll, your spine is fully curled and your eyes remain focused on your belly

What the Rolling Like a Ball Exercise Does

Rolling Like a Ball is a great exercise for articulating and strengthening your spine, but its benefits go well beyond that important function. This exercise is an excellent way to develop deep, healthy Pilates breathing. As you roll back, the movement pulls air into your lungs, causing your back to inflate and your vertebrae and ribcage to expand and decompress. Your forward rolling movement pushes the air from your lungs in a deep, healthy exhalation. Each repetition strengthens your belly as you squeeze your abdominals to push the air from your lungs. The massaging action of the rolling encourages healthy circulation as it elongates the muscles in your back, hips, and shoulders. Here are some other benefits of this amazing exercise:

o A stronger integration between your Powerhouse and pelvis (gluteals, pelvic floor, inner thighs, hamstrings, and back muscles). o Better shoulder girdle stabilization and integration skills. o Improved balance and coordination. o Better full-body integration to facilitate a strong mind/body connection.

The Basic Rolling Like a Ball Exercise

The steps in the following section outline the basic procedure for performing the Rolling Like a Ball exercise at an intermediate level. Again, this exercise can be very difficult, and many people find the backward-rolling movement a bit disorienting, so take your time and play with the exercise to get comfortable with it. And never fear-this exercise can be modified in a number of ways. You’ll find modifications for beginners and advanced Pilates students following the presentation of the basic steps.

Step by Step Through the Basic Exercise

To transition from the Single Leg Circle, inhale to bend your left knee and squeeze it into your chest with both hands, then, as you exhale, keep both hands on your left shin and curl your head, shoulders, and upper body forward as you roll your spine up off the mat, vertebra by vertebra, to a sitting position. Inhale as you bend your right knee into your chest and hold both lower shins; your knees are shoulder-width apart, heels are touching, and your elbows are high and wide. Exhale to curl your spine even more, pulling your belly deep into and up along the front of your spine as you curl your head between your knees, eyes on your belly Imagine that your belly is massaging your internal organs and spine. Carefully rock back onto your tailbone just far enough to balance; your softly pointed toes should be hovering slightly above the mat. Now, follow these steps to perform the basic intermediate Rolling Like a Ball exercise:

1. Inhale, letting your breath lengthen your spine up and over like a wave curling over a surfer, as you curl your tail under you and roll your spine backward, one vertebra at a time; roll with a smooth, flowing motion down the mat, until you’re on your spine between your shoulder blades. Suspend your hips as high above you as you can without rolling onto your neck.

2. Exhale to roll back down your spine, returning to your original balancing position on your tailbone with your toes just off the mat. As you roll forward use your arms to pull your legs in to you to further strengthen and challenge your belly and to help you exhale. Keep elbows lifted and wide.

3. Repeat steps I and 2, five to eight times.

If you feel any strain or discomfort in your neck, mid-back, or lower back during Rolling Like a Ball, stop and assess your movements. Perhaps you’re rolling up too far, putting pressure on your head or neck. Or perhaps you need to modify the exercise to make it more accessible for your current condition. Modify as necessary but don’t work through the pain!

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How To Become a Pilates Instructor

Guests feel indulged and cared for with passionate service, generous hospitality and exquisite treatments of our staff at beauty salon Northern Beaches.

If there is one question I receive more than any other question it’s this:

‘How do I become a Pilates instructor?’

So today I’m going to lay out the process to becoming an instructor for those of you who may be interested.

Pilates is one of the top fitness trends in the world and has steadily grown in popularity over the past 50+ years. Due to its effectiveness and staying power, I wouldn’t call it a trend. Pilates is here to stay. Which is good news for those of us who have chosen this career path and those who are looking to dive in.

Becoming a Pilates instructor takes time, commitment and money. There is no doubt about that. I think many people make the mistake of lumping it together with general ‘group fitness.’ Group fitness instructors can be certified in one weekend, for a reputable Pilates certification that’s not the case.

6 Steps To Becoming A Pilates Instructor:

1. Take class

Immerse yourself in classes to learn the exercises, learn about your own body and observe other teachers. Take as many as you can and practice consistently. Take from a variety of teachers so that you can determine which style you are drawn to and what kind of path you want to follow. Ask lots of questions and inquire about your favorite teachers’ training and certification.

2. Ask yourself the following questions:

  • Do I enjoy teaching? (you won’t be doing Pilates yourself, you will be teaching others)
  • Do I have an interest in body mechanics, anatomy and exercise science?
  • Do I enjoy speaking in front of large groups? (you will essentially be on stage!)
  • Am I self-motivated?
  • Am I okay trading job stability for job flexibility? (you will find your own healthcare, benefits, etc.)

These are just a few questions to consider. There are many more that I may dive into in a separate post.

3. Decide if you want a mat or comprehensive certification

A mat certification prepares you to teach group mat classes, which is what you will find in most gyms. A comprehensive certification prepares you to teach and train clients using the traditional Pilates equipment (reformer, chair, trap table/cadillac, etc.) in addition to mat. If you are hoping to teach ‘full-time’ or train private clients a comprehensive certification is the way to go. It is very, very hard to make a living on mat certification alone.

4. Research and select a Pilates certification program

There are a lot of good programs out there so I encourage you to ask your favorite teachers about their path and recommendations.  You will want to determine if you are drawn to the classical or contemporary style of teaching.

A mat certification may cost $100 – $300. For a comprehensive Pilates certification you can expect to pay at least $3,000,  quite possibly more.

A reputable certification program should include:

  • 500+ hours of training, practice and student teaching (for comprehensive certification)
  • recognition from the Pilates Method Alliance
  • modules that take place over a period of months (not just a weekend or two)

A few that I highly recommend:

  • Body Arts and Science International (contemporary) – this is my training
  • Balanced Body University (contemporary) – I currently teaching in a BB studio and absolutely love it
  • Polestar Pilates (contemporary)
  • Physical Mind Institute (contemporary)
  • Peak Pilates (contemporary)
  • Power Pilates (classical)
  • Stott Pilates (contemporary)
  • Romana’s Pilates (classical)

There are many others but these are some of the most widely recognized programs that can be found across the country.

5. Complete your certification process

A mat certification can take a few months, while a comprehensive certification will take 12+ months. Most programs offer flexibility so that you can make it work with your schedule and goals. Your program will require tests and an opportunity to “test out” at the conclusion which will most likely include a written test plus a hands-on practical teaching assessment.

Ideally you’d also find someone to mentor you work through your certification and begin student teaching.

I went through my certification process while working full-time as a project coordinator in a commercial real estate firm. It was busy, but it can be done.

10 Yoga or Pilates Teacher Red Flags

Our therapeutic Pilates instructor course is the essential yoga teacher training tool for all physiotherapists and health professionals. You might want to steer clear of a yoga or Pilates teacher if you encounter any of these ten things in class:

1. They don’t start the class with some sort of centering: mentally, physically, and emotionally. This is essential for students not just of yoga but any fitness realm to help create more awareness of the body and the movements they are about to engage in. The more mindful someone is during ANY movement the less chances of injury.

2. They offer options in class like “beginner” “intermediate” and “advanced”. Hello! What do you think your students are going to do. The last thing someone wants is to be the beginner, and he or she will usually do anything to prove not to be left behind. And to top it off the instructor does nothing about this and just leaves them be. Can you say INJURY!

3. Your class is your teachers’ workout, too. They never leave their mat the entire class. I’m sorry but in a “fitness” class where people are coming in and know nothing about what you are teaching them and on top of that have NO body awareness (and from my experience most people do not have much body awareness when they start), this behavior is a serious red flag. I had a teacher that when she would get off her mat, we would have to stay extra-long on that side so she could “feel the burn too.”

4. Your teacher never demonstrates anything. Hello, I’ve never done this before and want to see what it looks like too please. And sometimes it’s the teachers’ responsibility to show what it shouldn’t look like as well to help students know where not to go.

5. Their cueing sounds something like this: “Inhale….Exhale….Warrior II….Down Dog….” And so it goes. Mind-body based classes need more than just the bare minimum. If that is the case I might as well do my “performance based” DVD by Rodney Yee and not pay you to teach me yoga.

6. They don’t do mirror image and they turn their backs to you. A good instructor will teach mirror image, a way for the students to mimic what you are presenting. Think back to when you were little, how did someone older teach you to do something? By getting you to mimic them. And when you don’t do mirror image and turn your back to your students, who’s watching them and keeping them safe?

7. They know nothing about the body.  Anyone and I mean ANYONE who is going to teach anyone anything related to fitness MUST know about the body. Yes, there is a learning curve, but if yoga is a “preventative” medicine then how can you prevent if you know nothing about what you are keeping safe. Other than choreography based flow, does your instructor ever offer cues like: “Lift your toes and spread them wide on the floor, offer traction to the feet to activate all three arches of the foot — from your life-filled foot notice how the ankle is held active… and so it goes.” Now I bet you are wondering, “we have three arches?” And if your Pilates teacher is trying to work your core enough to do the Roll-Up, you just might have the tightest hip flexors in town after that class.

8. Handed down phrases used in class like: “navel to spine,” “press your back into the floor,” “flatten your back” or “squeeze your butt.” If you are a teacher and reading this, what is the value these cues hold? What are you trying to achieve from these? Most people don’t have an answer except “it’s what my teacher says.” Simply put, it’s an uneducated form of cueing to try to teach something they don’t know enough about.

9. They don’t tell you how. Yes a push up can be good but not when the person looks like a wet noodle going down and coming up. And if you are being told that a push up (Chatraunga) is all about upper body and arm strength, you have been misled. A Straddle Forward Bend, simply folding forward could lead to disc issues or hamstring injuries. What part of my body is working and what should I focus on while I’m here?

10. If you can’t tell me why, then why are we doing it? Functionality is a huge focus for me and I have re-evaluated much of what and how I teach because of this notion. And this “why” will let you know if your instructor is really ready to teach. As we get older the #1 thing we all want at the end of the day is to be healthy and to be able to do the things we enjoy, and if our calves are so tight and we have no awareness of our feet and core, how are we really better off than when we started? The why is all about functionality off the mat. If this will help me in my everyday life, then bring it on. If not, what’s the point?