Summer is officially here this month and I suspect many of you will be heading outside to partake in outdoor activities, social events and beaching.  Keep in mind that exercise is not seasonal like our short summers so it needs to be done on a regular basis throughout the year and throughout our lives.  With this being said, the activities you do outdoors do count in the big plan of staying fit and healthy, which means you may need to adjust your indoor fitness regimen as you start to increase outdoor activities like running, fitness walking and biking.  Lying on the beach and dipping in the water don’t count as fitness activities but will keep you balanced. 

Resistance training at least 2 times a week will continue keeping the muscles of the body strong and balanced.  Your resistance training will also enhance performance and pleasure of doing outdoor activities like biking, running and playing sports because these activities require good muscle control and strength.  Do cardiovascular training 3 times a week and mix it up with a combination of activities for variety and fun.  Keep stretching and working the core with your Pilates and yoga exercises and you will enjoy a great active summer and feel great. 

Pilates Path
This month the scissors will be added to your list of Pilate’s exercises.  The exercise strengthens the abdominal's in a flexed position and increases mobility of the hip joint as it flexes and extends.  When executing the scissors maintain shoulder girdle and pelvic placement.

Start in a lying supine position (face up) with the legs extended up towards the ceiling; keep the inner thighs connected; extend the hands towards the feet and maintain an imprinted position.  Inhale to prepare then exhale and reach one leg out towards the floor as the other comes toward the head.  Switch legs on the inhalation and exhale again as the leg move back into a scissor position. Repeat 8-10 times.

Level 2: Pulse the leg twice as it lowers to the floor
Level 3: Hold a stability ball in the hands stabilizing the shoulders and bring the leg to the ball on the up phase
Level 3: Slow the movement down and extend the ball over the head as one leg lowers down, bring the ball and leg back to center

Yoga Path 
 I love the five point star for its simplicity and yet abundance of benefits.  When doing this posture I feel a sense of grounding combined with spaciousness.  It gently strengthened the whole body and encouraged full deep breathing.  You will feel a sense of opening beyond normal perceived boundaries and it is a great posture to do before you practice inner wisdom exercises.

Stand in Mountain pose gazing at the wall in front of you.  Step the feet wide apart and turn the toes out to a 45 degree angle.  Press the feet into the floor and extend out of the ankle, knee and hip joints.  Press the tailbone downward; lift out of the waist; expand the chest; lift the sternum while maintaining a ribcage connection.  Draw the shoulders down as the arms rise up sideways to shoulder height and press through the crown of the head.  Breathing softly and deeply focusing on feeling and visualizing the five points (head, hands and feet) energetically drawing away from one another.  Slowly move back into mountain to receive the sensations of the posture.


Written by:
Tracy Cipryk,
Fitness and Lifestyle Consultant.