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

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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?

Clear Your Acne Scars at Home

Acne, the most common skin condition, affects up to 80% of people in their teens and mid 20s and later in their adult life. While most acne heals without permanent effects, some does not, leaving various grades of acne scarring ranging from mild to severe. Tackling acne scars treatment that works for you can be a rewarding experience because you’ll know every detail. Yoga Neutral Bay focuses on core-based style of yoga they combine the strength-building aspects of Pilates with the flow of vinyasa.

Acne scars can generally be classified into 3 types, they are –

Icepick Scars – narrow sharp pits or cracks in the skin, usually narrower than 2mm and can extend into the dermis and deeper into the subcutaneous layer. Traditionally very hard to treat, usually combination in-clinic treatments are required to obtain satisfactory results.

Boxcar Scars – are indented, round or oval scars with steeply angled sides. They can be shallow ranging to deep scars. Shallow boxcar scarring can be treated with homecare skin needling, deeper scarring may require in-clinic treatments.

Superficial Soft Scars – indented, round or oval scars with more gradual angled sides than boxcar or icepick scars. They can range in depth from shallow to deep. Shallow to medium depth soft acne scarring can be treated with homecare skin needling, deeper scarring may require in-clinic treatments.

History of Skin Needling

In 1994, Dr Philippe Simonin, a Swissfrench Dermatologist, published his results in Baran’s Cosmetic Dermatology. In his study of 600 patients, he examined results for 2 patient groups, one with Skin Ageing and the other with old Scars. In the patient group with old scars, 60% improved with 5-6 treatments. Best results were obtained for old fibrous and depressed scars.

His ground breaking technique, which he named Electroridopuncture (ERP), remained largely unknown to the wider medical community.

Another pioneer of skin needling, Dr Andre Camirand, a Canadian plastic surgeon, made a chance observation of improvement in the texture and colour of the scars of his facelift patients, who had undergone tattooing for scar camouflage. These patients exhibited both indented and hypochromic (lightened) scars.

He experimented with tattooing facelift scars without pigment. He performed his needling procedures using a high speed tattoo gun, under local anaesthesia and treated each scar to pinpoint bleeding.

In 1997 Dr Camirand reported that one to two years after treatment the appearance of the scars was remarkably improved both in texture and colour.

He postulated that the insertion of the fine tattoo gun needles into the scars managed to breakdown scar collagen and stimulate the synthesis of healthy collagen and hypochromic skin repigmented through the transplantation of melanocytes from normal skin into the hypochromic skin during the needling procedure. He also reported the flattening of hypertrophic (overgrown, raised) scars.

In the late 1990’s and early 2000’s various doctors experimented with skin needling, developing skin rollers whereby numerous microneedles, of the same gauge as acupuncture needles, were mounted on rollers so as to efficiently deliver the skin needling procedure to larger areas of skin. These doctors also observed that shorter needles dramatically increased the transdermal penetration and thereby absorption of creams and serums into the skin.

Skin needling is an exciting new treatment for acne and all types of indented scarring. Skin Needling can be safely performed on all skin colours and types. There is no risk of post inflammatory hypopigmentation or hyperpigmentation (lightening or darkening of the skin as a result of skin trauma) as the melanocytes (pigment skin cells) remain intact, like the dermis, during Skin Needling. This is the major distinguishing safety feature when comparing Skin Needling and other invasive procedures that are used to treat deep line and depressed scars, ie. laser resurfacing, deep chemical peels and dermabrasion.

Skin needling gives similar results to in-clinic treatments such as laser skin resurfacing, chemical skin peels and microdermabrasion but is far less invasive which translates to a far lower risk of complications (such as infection and/or pigmentation) and significantly reduced down time at a fraction of the cost.

Skin needling has been shown to –

  • improve the appearance of acne, surgical and all indented scars including stretch marks
  • improve the appearance of boxcar and superficial soft acne scars, not suitable for ice pick acne scars
  • smooth lines and wrinkle
  • improve skin texture
  • improve hypo and hyperpigmentation
  • relax scars

Skin Rollers are designed to perform the technique known as skin needling or Collagen Induction Therapy (CIT) where needles pierce the skin to create micro channels, stimulating the upper dermis and the bodies wound healing response to produce collagen and elastin and thereby naturally infilling acne and all indented scars, lines and wrinkles. These micro channels also radically increase the absorption and effectiveness of serums and creams used to assist the skin’s natural wound healing response. Creams and serums are applied after rolling.

Skin needling delivers the critical ingredients that will assist in naturally infilling mild to moderate boxcar and soft acne scars in the privacy and comfort of your home.

Generally, deep ice pick acne scars and deep facial lines will need to be treated by a medical professional using a medical face roller in combination with the homecare rollers or other in clinic treatments. However, not as deep wider acne scars and other depressed scars, aging, sun damaged and pigmented skin can be treated using homecare rollers.

Skin Needling can be performed for whole face rejuvenation, and when combined with tretinoin (vitamin A cream) or copper peptides, can deliver equivalent results to laser resurfacing with a no risk profile.

Skin needling can also be regularly repeated as a patient ages to replenish collagen and elastin, there is no limit to the number of procedures/treatments undertaken.

Skin needling has been shown to –

  • improve the appearance of acne, surgical and all indented scars including stretch marks
  • smooth lines and wrinkle
  • improve skin texture
  • relax scars

To view our Clearskincare Acne Scar Solution

In 2005, to meet the needs of her patients, Dr Philippa McCaffery of Clearskincare developed her homecare skin roller range after 2 years of research, design, development and patient trials to bring an effective and affordable skin roller to the public and clinicians.

The Clearskincare Acne Scar Solution –

  • Clearskincare Skin & Scalp Roller
  • Clearskincare Copper Peptide Serum

The Clearskincare Skin & Scalp Roller was designed for the homecare treatment of indented scars such as acne and chicken pox scars, advanced sundamaged and ageing skin.

Using the Clearskincare Skin & Scalp Roller is not painful and there is no down time. The roller is used daily, there is no bleeding (minor spotting may occur), reddening of the skin, scabbing or pain.

Results will be noticeable from the Clearskincare Skin & Scalp Roller after 2 cycles (80 days). Significant results should be evident after 4-6 cycles (5-8 months).

Clearskincare CP Serum –

1. assists skin renewal – reduces the appearance of scars, wrinkles and fine lines; an

2. reduces the appearance of skin ageing – firms the skin, reduces the appearance of lines and wrinkles, reduces blotchiness and blemishes, improves elasticity, skin plumpness and texture.

Every client who has undertaken skin needling has improved the appearance of their scars.

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Pilates – The Eight Principles

Pilates, many of us have heard about it, some of us even use it, but how much do you know about Pilates and the foundations on which it is built? Pilates teacher training Sydney is the perfect vehicle for learning the principles of the Pilates Method.

Pilates is never a bunch of exercises randomly thrown together, there is always a sense of flow, just like when doing its’ predecessor Yoga. The exercises have always been chosen because they compliment each other in some way and that sense of flow makes it easy to move from one movement to the next. Pilates is all about building a core of strength alongside your spine and in your abdomen from which all other strength and movement flow. The techniques strengthen weak muscles, lengthen those that are short, increasing joint mobility and help you to achieve stability though the torso. No force is used, all the movements are smooth, slow and controlled to avoid any possibility of strain.

There are eight important principles that underlie every Pilates move and session to help you achieve the rewards: improved flexibility, strength, joint mobility, co-ordination, balance and alignment, and the elimination of bad postural habits.

1. Relaxation: One of the most important skills you can learn in life and exercise is relaxation, by this I mean learning to work your body without undue tension. By relaxing the body before you begin any exercise and by focusing your attention on the relevant area, you will find that you have much more control and fluidity to your movements. You will be able to make the fine adjustments to your body needed to put yourself in the correct positions and perform the movements without too much tension. Tension needs to be just enough to achieve the movement and no more, as when you tense unnecessary muscles during a move, you risk injury. The secret to Pilates lies in the balance you exert between relaxation and control.2. Concentration: Joseph Pilates said, “It is the mind itself which builds the body.” The ability to focus your mind on what each part of your body is doing and stay in the moment during an exercise is quite an achievement. This can take a little time to master however like all things, when done well will make a great difference to your Pilates workouts. When you realise that without your mind your body cannot move in the required way, you begin to understand the importance of this step. All movement come from a movement originally desinged and visualised in the mind, which then sends the signals to the apprporiate muscles. This is called ‘mindfulness’ and this skill when used for all daily tasks can create a major difference in your life, however it’s use in Pilates is what we are talking about here. Here is something to try before your next session and let’s see if your Pilates instructor notices the difference to your posture? **Whenever you are standing or walking imagine that you have a string tied to the top of your head and 100 balloons tied to the other end of that string. This visualisation will tell the muscles in your body to stand taller and straighter, and if done on a daily basis can help to build core strength without your even having to think about it.3. Co-ordination: As you get older balance and co-oridination become vitally important to your mobility, and both of these are tied to concentration so please keep this in mind when reading these three. When you are aware of what you are doing and what you intend to do next, your body become more co-ordinated, one movement flowing into the other. Watch a baby learning to walk, it concentrates so hard, what is it doing? Listening to the messages coming back into the brain from the sensory nerves in its limbs, movement is a feedback mechanism where your brain tells the body what it wants to do, and then the body feeds information back to the brain that allows for adjustments to be made, this happens very quickly so quickly you may not keep up with it cognitively. However this constant ‘conversation’ is what makes your movements become co-ordinated, and how the baby learns to prefect its ability to walk. The stages of co-ordination are from awkward, to clumsy through to refined as your mind and body learn to co-operate, they cannot co-operate in this way if you do not know what you are going to do next, so be gentle with yourself as you learn the routines, you will eventually learn what you are doing well enough to have a meaningful ‘conversation’ with your body.4. Alignment: The body is a closed, biofeedback system that relies on each part doing its part to perform perfectly. If one part is out of alignment the whole structure is compromised, just like a house with uneven foundations, and just like that house not only will your structure be uneven and unstable the internal workings will also be affected. Your general health and wellness are intimately linked to the alignment of your body and rectifying any structural problems and giving your body the strength and flexibility to keep the alignment balanced can often alleviate many internal ills. Your body has been designed so that your weight is transferred through the center of each joint, and when your body is balanced your centre of gravity would be behind the navel, just in front of the 3rd and 4th lumbar vertebrae. A little known fact is that it is muscles that pull on bones, which creates imbalance in the body such as scoliosis and this can be treated by retraining the muscles to do their job properly and bring the body back into alignment. When one group of becomes over-dominant and the opposing group get lazy you have one group pulling on a joint or bone and the other lending no resistance this leads to mis-alignment, pain and eventually inflammation – more chronic pain.5. Breathing: As I have said in previous articles many of us do not breathe properly, many of us breath only into the top of our lungs (which is called panic breathing) which sends a signal to the mind and then back out into the body that you are in stress, and you wonder why you feel stressed all the time. It is vital to learn how to breathe well, just look at a baby breathe and copy this, we are all born knowin how to breathe well, we just forget. Breathing into the abdomen can create such a feeling of relief and balance to your whole system, in Pilates we teach you to control your thoracic and back muscles to expand the ribs fully. The breathing rhythm of a Pilates movement is to breathe in to prepare for movement and breathe out as you move. Moving on the exhalation will enable you to relax into the stretch and prevent you from tensing up unnecessarily.6.Flowing Movements: Movement is life, we naturally love to move our bodies, we learn from movement and we experience joy from moving our bodies freely, comfortably and energetically. Remember when you were a child and you jumped for joy or danced with happiness or skipped for fun? All the best stuff in life requires movement even laughing, talking, singing, eating, dancing, playing and I know that I can leave you to think of hundreds more. When our bodies are too stiff and sore to experience the joy of movement we miss out on so much fun, and injuring are more likely when our bodies are in this state and so it becomes a catch22 situation. Pilates restores you bodies ability to move flexibly, freely and energetically long into old age, remember your only as old as you feel.7. Centering: This is all about our core strength and balance which is the focal point to your Pilates workouts. The abdominal muscles along with the ‘erector spinae’ which run up on either side of the spine, act as a support for the spine and the internal organs. Before beginning a Pilates workout you will be asked to ‘center’, which involves stabilising the torso and enabling you to safely lengthen and stretch, with your lower back protected. In the course of a one hour Pilates session you are effectively performing hundreds of ab exercises – no wonder you create a core of strength.8. Stamina: The postural muscles of the body needs stamina and endurance. Pilates aims to build up the endurance of the core muscles and once you become used to your Pilates sessions you will find that the exercises you once thought to be difficult and a strain will seem effortless. This change will be gradual as your body adjusts, however the difference to your daily life will seem worth the initial struggle. Even though Pilates is not an aerobic exercise you will notice an improvement to your stamina and endurance. Remember Pilates is one of the mainstays of dancers and they must have stamina.

Joseph Pilates made this claim of his system: “In ten sessions you will feel the difference. In twenty, you will see the difference, and in thirty you will have a whole new body.” That’s a big claim, why not prove him right?

Helen Eames owns ‘balancenoosa’ an innovative business whose motto is, “wellness that comes to you” set in the heart of Noosa on the Sunshine Coast, Qld. Australia. ‘balancenoosa’ specialises in bringing specialist in different disciplines to your premises, allowing you to book the session of your choice and wait in the comfort of your own home. Corporate Wellness Solutions are a speciality for the team at balancenoosa and a uniquely designed solution can be created for your organisation. http://balancenoosa.com.au/

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Pilates Myths Debunked

Few people know the truth about Pilates. They don’t know it began as a rehabilitation program for injured soldiers during World War I. They don’t know Joseph Pilates was a boxer. They don’t realize that strengthening the “core” muscle group can improve their golf swing. According to nutritionist Northern Beaches some people don’t have time to exercise so they spend all their time focusing on their nutrition.

The truth is that Pilates allows golfers to hit the ball farther and straighter by increasing core strength, flexibility, stability, balance, posture, alignment and coordination. Unfortunately, many athletes dismiss Pilates as a recent fad, a fancy stretching routine, or “something for ballet dancers.”

Myth: Pilates was developed for dancers.

Joseph Pilates was a boxer and gymnast. His theories about how the body moves were first developed in World War One at a prisoner of war camp where he served as a medic. He began putting his theories into practice by attaching springs to the hospital beds to help rehabilitate wounded soldiers.

Today, Pilates equipment still uses springs for resistance. When Joseph moved to New York City, dancers were naturally drawn to his rehabilitative and preventative techniques due to the high number of injuries they sustain.

Myth: Pilates is a recent fad

Joseph Pilates first developed his philosophy and technique for movement in the 1920’s and 1930’s, refining his method until his death in 1967. It was not until the 1990’s that Pilates grew in popularity. Hollywood stars and celebrities discovered that the exercises resulted in the coveted long, lean shape and their enthusiasm launched Pilates into the national spotlight.

Myth: Pilates is a fancy word for stretching

Pilates is so much more than just stretching. The exercises develop overall body strength and flexibility simultaneously, which results in the long lean muscles of a Tiger Woods.

Flexibility was a pretty radical idea in the early 20th century! But Pilates saw that long, lean muscles were less prone to injury and tears. Tight muscles also pull on the spinal structure causing neck and back pain.

Joseph Pilates believed in efficiency. Pilates techniques build strength and flexibility simultaneously. For each strengthening movement, there is a corresponding stretch. These aren’t your typical stretches either. The movements that Pilates developed incorporate flowing, dynamic stretches. Most people new to Pilates don’t even realize how much they are stretching until they start to see (and feel) the results of increased mobility.

Myth: Pilates is just like every other ab workout.

The Pilates techniques build a strong core, especially the deepest abdominal muscles under the “6-pack abs that are used for stabilization.” Joseph Pilates believed that every movement we do is generated first from the core or abdominal muscles. So when new students ask, “How many core exercises are there?” the answer is, “All of them”.

Crunches and sit ups develop the large outer muscles such as the Rectus abdominis that gives you the “six pack abs” look. Pilates goes deeper to work not only the surface muscles, but the deeper abdominal muscles as well.

These deep muscles, such as the Transverse Abdominus, allow us to stand upright. They give stability to the spine and pelvic girdle – an essential element in hitting a golf ball straighter.

Many exercises do not isolate the abdominals effectively. Athletes using their quads to get through their crunch sets will be in for a surprise with Pilates. When the Pilates equipment isolates the abs from the quads, many people are shocked to find they cannot get up!

Myth: Pilates is a group of special exercises.

Pilates is not a hodge-podge of exercises. Even specific exercises that Joseph invented, such as The Hundreds, are not Pilates if his techniques are not used.

Pilates is a technique for efficient, natural and pain-free movement.

Golf-specific Pilates exercises are possible because they utilize the Pilates method. It is even possible to train hard-core gym rats to lift weights (if they must!) utilizing the Pilates technique to achieve better, safer results.

Pilates affects the way you move in life and on the golf course. It affects the way you walk the course, the way you swing, and the way you putt. It even applies when you sit to watch the Golf Channel or surf the web for the latest golf gadget.

With practice, the body will eventually naturally move in the Pilates technique without the practitioner even thinking about it. My husband and I often hike in the Rockies and he will ask how I can keep my abs engaged for miles with elevation gain. The answer is that I don’t even think about it. It is how I always walk!

Myth: Pilates needs special equipment.

The Pilates equipment is great since it offers built-in resistance. However, you can achieve the same benefits using a ball, foam roller, Theraband and Magic Circle. There is even a new Hole in One Pilates exercise chair that fits in the same space as an easy chair.

Myth: Pilates is not really “working out”.

USA Today August 18, 2003
Schilling, the Arizona Diamondbacks star pitcher, agrees. “The first three weeks, I was really disappointed,” says Schilling, who incorporated Pilates into his off-season training program last winter. “I wasn’t sweating. I wasn’t winded, which is what I associate with true exercise.

“Then in the fourth week I started to understand the Pilates terminology, the idea of working from your center. By the third month I was more powerful and flexible than ever before. And I’d lost 15 pounds.”
Curt’s experience illustrates several facts. First, in Pilates we must re-learn how to move. The beginner exercises are easy because you are laying the foundation for more difficult work.

Second, Pilates does not work the muscles to exhaustion. This means you can practice Pilates every day. Pilates focuses on precise, controlled, perfect movements rather than endless, exhausting mind-numbing exercises.

Third, in Pilates we work the very deep muscles and work to the surface groups. So you may not feel something. At first. But as Curt explained, the results over time are significant.

Myth: Pilates is “something like yoga”.

Joseph Pilates was influenced by yoga, as well as other movement styles such as martial arts, Tai Chi, boxing, and calisthenics. Like yoga, Pilates develops strength and flexibility.

Pilates differs from yoga in many ways. In many types of yoga one “holds a pose”. In Pilates you do not usually hold a position, but rather move through it.

Traditionally, Yoga does not emphasize core strengthening to the degree Pilates either. Some contemporary Yoga classes do place more emphasis on the core, possibly as a result of Pilates influence.

Pilates does not come from a spiritual tradition. Many people find it is great stress relief, because Pilates requires thoughtful motion rather than mindless repetition. One of Joseph’s concepts is to execute every motion with focus and intent, something you often hear about hitting a golf ball!

Myth: Pilates is hard for men.

Anything new may be difficult for a body when we start working in a different way. Guys will say, “I can’t do Pilates because I’m not flexible!” Beginner Pilates work allows you to become more flexible.

I get a lot of good comments about our DVD because next to the Gumby-like Pilates instructor is a real golfer. As one client put it, “Your DVD has guys that look like me!”

Truth: Pilates will help my golf game

Any Pilates will help improve your golf game. Hole in One Pilates, developed with Butch Harmon, even includes specific exercises to increase rotation and target tightness caused by the swing.

As Joseph Pilates used to say, “In ten sessions you will feel the difference, in twenty sessions you will see the difference, and in thirty sessions you will have a whole new body!”

Hole in One Pilates ([http://www.HoleinOnePilates.com]) founder Sarah Christensen worked for three years with golf conditioning specialists, Pilates master teachers, physical therapists, and golf teaching professionals to develop a solid program that will help both amateur and professional golfers consistently hit the ball farther and straighter with reduced risk of injury and back pain.

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Multiple Benefits Of Plastic Surgery

Several Advantages Of Cosmetic surgery

Plastic surgery not simply concentrates on reconstructive surgery however in cosmetic or aesthetic surgery at the same time. Plastic surgery can assist repair one thing that is certainly not frequent on the body system like a mark or even a ripped earlobe.

If a person possesses cancer malignancy on their face, plastic surgery can reconstruct their nose. It’s fantastic just what a physician is able to carry out! Plastic surgery is able to boost one’s photo.

Thus, it is actually usually referred to as artistic surgical operation since it repairs a sense of appeal to the body. Today cosmetic surgery has a lot of uses. This helps both the old as well as the youthful literally, psychologically and also psychologically.

The perception of just how folks seem can often control their life directly and also in a roundabout way. Cosmetic surgery is able to aid folks with their struggles concerning their image which will definitely usually monopolize their perception of the planet.

The perception they possess of themselves is actually demonstrated certainly not simply in their personality however this rollovers right into just how they treat others. If a person is actually certainly not happy along with their appeal, they are going to forecast this either through negative body movement or through some other means of interaction. Cosmetic surgery could provide the benefit of enhancing a person’s psychological expectation.

Numerous grownups struggled with emotional trauma as little ones, and there are actually lots of children today that suffer because of the aggravating they go through from their peers. This is actually bound to decrease a person’s emotion of self-regard. Within this situation, when plastic surgery is actually conducted that can greatly benefit an individual’s emotion.

The advantages of both cosmetic as well as plastic surgery far over-shadow the threats. Cosmetic surgery possesses bodily, mental and also mental benefits. That is actually an alternative that has the capacity to profit an individual for an entire life-time!