Particularly, that my body does not respond as quickly to the “old and tested technique” of losing weight. Somehow I have noticed, losing weight is not as easy to do anymore.

Let me clarify.

A few years back I went through a serious rough patch in my life, which caused me to loose a lot of weight. I was very much stressed and I could not seem to keep a healthy weight. My weight loss was so drastic that my face simply disappeared into this anorexic drawn sorry state.

I tried to supplement with milk when I couldn’t eat and unfortunately that did not afford me the pounds I wanted so dearly. Instead what I did to my body (or in this case what I couldn’t do) …breakouts, falling hair, eye bags and skinny looking walking skeleton of a thing… ha-ha yes, that’s me…

It was hideous but it taught me to prioritize my health and to get back to a healthy lifestyle of the land of the living. Slowly I changed my life day after day…week after week … until today…about six marvelous years later.  I am somewhat back!

Somewhat? I have officially gained back the weight I have lost plus an additional seven pounds! Ha! My cheeks are back!

So I said to myself …”napasarap yata” time to loose at least five pounds so I could fit into my trousers. Not that easy! At the peak of my “skinniness” I averaged a 45-minute daily regimen on Pilates. I knew its either I had to eat more and exercise less to gain weight.

Or better yet exercise less and maintain my eating habits. I chose the latter.  I lessened my workout to twice a week and in ten months have successfully and steadily gained at least a pound a month. (Some months were two pounds!) Am quite surprised a lot of my friends have not noticed! I attribute that to Pilates.

It still managed to create that lean sculpted and yet womanly look which I wanted to achieve. I knew what I wanted. A lean yet feminine looking me! I wanted to preserve some of my fats because I saw that without them I looked horribly and unbelievably  wretched beyond my years!

According to Nicolas Perricone MD,  we should be careful when dieting. The face when it goes “never goes back to its original state”. How scary!  Imagine this…you could have a taut body but the face drooping like- a hush puppy! Hahaha.

© Plinky Recto

Seriously speaking, it has only been the last five years that people are more relaxed about  the concept of aging. Not necessarily accepting the numbers rising. But think about it…people are more accepting.

There use to be a time discussing   “aging” was a taboo. Then it somehow progressed to a member’s only thingy or a groupy talk. Like women’s luncheons.Or  secret meetings “bonding time” with friends at work. Then finally, the last five years I have noticed a shift into confidence. You would hear cosmetic or surgical work done ,and proudly  announced ! We have come full circle!

In the grander scheme of things no matter how much “technology”  plays a tremendous help on aging more gracefully … nothing beats a good lifestyle change!

© Plinky Recto

We are currently bombarded with diets laced in high fructose, hydrogenated oils, refined sugar…stuff that wasn’t ‘there’ before and now they are causing us to be unwell. Wake up! Get your act together and start changing your lifestyle. There is a way to re learn how to eat right.

The answer is only with you! As my favorite aunt would say… be very very vain. Hahaha famous lines and yet enlighteningly true! But for you that means be very vigilant! Read the health food ingredients first! Do not go around believing what someone said on television. Because they claim they lost the weight so fast. This isn’t a race. It’s a lifestyle to create the best body you’ll ever have.

As a general rule, if they are healthy, wholesome, and pure-go dig in. Stay away from refined sugar…well in my opinion anything white that is.

White flour, white pasta, white rice….,hydrogenated oils, animal products, anything artificial. If you look at the ingredients of the health food in a box and you see words you cannot comprehend or are too long to pronounce…don’t eat it! As much as possible eat natural things never from a box or a tin can.

Such a difficult task to accomplish? Take baby steps. Try not to fix it all in one day. If you decide to kick out the habit of eating potatoes chips…well then start with that. One day at a time…

If you think about it, it took you so many years to create that havoc in your body. You would take some time to fix and get back on track. Your body is not a machine you turn on and off with. Love it! It’s the only body you’ve got! Live well *by eating well!

For more questions about health food email at me@plinkyrecto.com

*Living well / healthy can be achieved with eating well. Exercising moderately, and sleeping at least 8 hours a day.

© Plinky Recto

Pilates is known for creating a flatter stomach. It is also known to strengthen and lengthen the lower back area removing lower back pain and aches.

How is this possible?

All Pilates exercises initiate from the muscles of the abdominals, lower back buttocks and hips. These band of muscles which encircles the torso …just under your belly button is termed as “The Powerhouse”.

The cue is to remember to constantly work from “The powerhouse” with a lifting up and out motion from the region. Picture this … imagine a string on top of your head pulling you towards the ceiling. Lift from “The Powerhouse” then out of this region. It feels like you’re actually floating! Now the action of lifting up …that sensation actually allows you to trigger your Powerhouse.

The use of “The Powerhouse” allows you to not only flatten your stomach* but also strengthen your lower back muscles relieving aches and pains. Mastering The Powerhouse through matwork or equipment work exercises is a must. Be patient. Try doing it a little at a time. If you could do it for 30 days straight, your made! Remember…Practice makes perfect!

*The use of The Powerhouse is used on all Pilates exercises. To create an even flatter stomach and to relieve back pain e-mail us at me@plinkyrecto.com.

© Plinky Recto

Somehow that part of our existence takes over with a vengeance and ravages over our lives disturbing the sensitive equilibrium of the very fabric, which makes us human beings.

In every individual finding that balance is as unique as (and often elusive as) a fingerprint.  After all, there is no other human being quite like you or me for that matter.

In my case, getting out of town is a great leveler from the buzz of city living. I am calmer when am on a break. It doesn’t have to be some fancy “shmancy” place for me to chill. Perhaps an hour’s distance away from Manila.

No pollution pure and whole foods. My time for me. This is when I reconnect with myself and with the universe. This is when I meditate as often as I would like to. No worries about deadlines or being late for a Pilates session with a client. Time to take care of me.

I usually find a suitable space for me to sit comfortably usually facing the east. I sit up with my back erect, tension free. Sometimes on lotus position.  Or whatever is most comfortable depending on my mood.

I close my eyes and breathe deep, deliberately. Listening to the rhythm of my breath. I often visualize myself seeing  a white light above me. And its rays streaming down showering my body, placing me in a” zone”.

In the beginning finding the ‘zone’ would take  an eternity! The challenge was to sit still and to quiet the mind.  If you practice daily, sitting still and doing some rhythmic breathing techniques, you could achieve reaching the zone in less than a month.

Yes! But were not in a rush! What’s so great about getting there is you can use this as a distressing technique! The cues are… sitting comfortably preferably back erect. Inhale through the nose, slowly and deeply.

Exhale. Some prefer exhaling through the nose as well but because of my Pilates background I have noticed exhaling through the mouth is much more efficient in expiration and in achieving that rhythmic sound which you need to journey into the zone.

From here on incorporate some kind of visual aid. Use your imagination! Be creative! Now try my stress management techniques !

For any questions do write to us at me@plinkyrecto.com we would love to hear from you.

© Plinky Recto

The trick is to move more! Preferably more than what you eat!  However, assuming you have been ‘moving’, and still your now close friend won’t want to shrink any longer…help is around the corner… Pilates for flat stomach!

Pilates is a unified and personalized system which combines stretching, toning and strengthening exercises. It’s the ultimate east meets west kind of exercise. And the best part about this is …it guarantees a flat stomach!

The theory behind the flat abs is by experience; all exercises in Pilates include the stomach! You begin with the breathing exercises. Words like ‘engaging the abdominals’ or ‘abdominal wrapping’ is immediately introduced in the course. The matwork essentials  whether on the beginners’ level or the advance challenges the practitioner to develop the core based on his capability.

Then the equipment work is introduced. That’s another world altogether! The core is recruited for every specific exercise performed on these ingenious equipment. Initially created and developed by the late Joseph Pilates. One must simply try it for at least 6 weeks to see the difference!

Start by lying down on your back. Make sure you are comfortable. Some of you would want to try it on top of a firm bed, or on a yoga mat. As long as you’re comfortable  and you can perform the exercise …its fine with me. Bend your knees with feet planted on the bed. Keep your hands beside your hips palms facing the floor.  Lets begin.

As you inhale through the nose lift the arms towards the ceiling. Keep it at a 90degree angle. As you exhale, (like a sigh-through the mouth) bring arms back down. Repeat 10x. Do it slowly. Deliberately. Don’t forget to ‘engage’ or bring stomach in when you exhale.

This breathing technique when integrated with the pilates principles is a good preparation for the basic abdominal exercises.  As you become more aware on how your body reacts to each exercise you will come to realize that these simple tried and tested exercises really flatten the stomach!

Try it every morning for a couple of days. When you’ve mastered it ,then its time to learn The Hundreds. Jo’s answer to a flat stomach!

© Pilates Philippines

As a general rule, whether injured or not when getting up and off the bed, roll to your side, draw knees up, and push up to a side position. And stand by squeezing your thighs whilst pushing up.

When pain hits try drinking two glasses of eight 8-ounce, good quality water. This often gives relief within minutes. Muscle aches and backaches are frequently related to dehydration.

The right amount of water in the body keeps acidic wastes from building up in muscles and other tissues.  And do not forget to breathe. Deep slow deliberate breaths. Try to relax.

Perhaps you could learn some relaxation techniques. Try meditation.

If pain follows an injury or from a sudden movement, apply ice for the first 48 hours. Seek immediate help from a professional medical practitioner.

However to relieve back muscle pain apply hot compress to the affected area. Once the pain subsided doing exercises to strengthen the abdominals, which may help prevent occurrences. The modified Hundreds would best suit this specific need.

Maintain a healthy weight and get regular moderate exercise.

Oh lets not forget. When moving furniture or large objects push them away from you . Do not pull.

Wear comfortable shoes. The higher the heels the greater the strain on the lower back.

Never ever sit behind your computer for long periods of time. Move around.

If the pain does not subside or is beyond 72 hours with radiating pain down the legs and perhaps even unexplained weight loss seek immediately a medical practitioner. Specifically one who specializes in backs.

Never ever lean forward without bending your knees. Especially when picking up objects. And on that note avoid lifting objects that are 20lbs and beyond. But if you must, squat. And squeeze buttocks, thighs while engaging abdominals .

Avoid sleeping on your stomach with your head on the pillow. Rest by lying on your side. Make sure it’s on a firm mattress. If the mattress is not firm enough place a board between the box spring  and the mattress.

Back pain could mean a kidney issue. Avoid all meats and animal protein products until you have healed. Animal foods contain uric acid, which puts undue strain on the kidneys and may contribute to back pain.

Try to avoid gravies. oils, fats, sugars or rich and highly processed food. Yaiks! Seriously speaking, if you have pain on one side of your lower back, with fever, see a physician as well. You may be having a kidney infection.

If pain follows an injury and is accompanied by loss of bladder control, difficulty moving the limb…numbness…or tingling of the limb. Do not move. Have someone call for medical help. You may have hurt your spinal cord. Double Yaiks!

I hope by knowing more I was not able to scare you. But at least you will be able to understand and make the best decision for your back. Take care.

© Plinky Recto

Let me introduce Pilates for golfers. This program should correct your golf swing and prevent further injury on your lower back.

There is a myriad of reasons why golfers suffer lower back pain. It could be an occupational or a pre-existing injury… perhaps caused not in the greens but from poor lifting techniques done, at home or even at work! It could also be due to a prolonged bending in a golf practice.

Or  maybe, a weakness in the muscle groups needed to perform golf. Perhaps an excessive forceful movement during this one particular golf swings!  Or then again, playing golf without warming up properly. That to me is the classic reason why my clients get into a snag! Too excited to play too lazy to warm up.

Here are a few tips on preventing lower back pain when playing golf:

•    Warm up well before playing golf.  At least 30 minutes before playing.
•    Make sure your swing is correct.
•    Strengthen your abdominals, obliques your glutes and trunk extensor muscles. You can’t just play to be fit. Get fit first.!
•    Watch out for excessive forceful movements during the follow-through.
•    If you must pick up the balls bend your knees otherwise let someone pick it up if you’re too tired.
•    Don’t forget to return to normal posture after taking the swing. And most importantly avoid twisting too much during the back swing. …and always follow through.

If you wish to improve your game seek professional lessons. For more information on specific golf exercises relating to Pilates, and for private sessions on Pilates for golfers… email us at me@plinkyrecto.com

© Pilates Philippines

Pilates to me is a tried and tested formula where the best of eastern and western practices are incorporated to meet the requirements of mind and body functionality.  To me… it was the best thing I ever did for my well-being. I became aware of my body and I learned to respect and take care of it.

The secret to any bodywork modality is in the breath. If you cannot master the breath you will not be able to control and maintain your body. No matter what you take up. Everything begins with breathing.

Perhaps by learning proper breathing mechanics you will get to appreciate your body and understand the complexities in it having in mind that your body is uniquely yours in this world!  Let us begin.

As a general rule…on an inhalation expand ribcage and feel the diaphragm expand just below your sternum. Keep shoulders away from your ears. On an exhalation exhale through the mouth with a sigh and engage the abdominals.

You will feel your ribcage contracting and if your aware of subtle changes you can also feel the warming up of your back. Repeat this exercise. Ten times in the morning. Or even at work for that matter. This breathing exercise will improve the circulation in the body.

Now lets do some exercise!

Lie on your back. Face the ceiling. Keep hands beside your hips with palms facing the floor. Bend knees and keep feet firmly planted on the floor. Begin the breathing technique. As you inhale through your nose bring arms towards the ceiling. Stop at a 90 degree angle. As you exhale, engage or bring in your stomach while bringing your hands back down towards your hips. Do this ten times.

Lets warm up your body…especially your back!

Bring the arms to the ceiling as you inhale.  Roll head upward as you bring arms towards the hips on exhale. Keep reaching forward as you engage you abdominals. Hold for half a second. Bring body and head back down as arms goes back to a 90degree angle.

Repeat from the very top. Do a minimum of ten. You must make sure your neck and shoulders are not strained, and that every movement is done with focus and precision. Take your time to perfect the workout.

Once you feel your body has heated up…particularly your back, turn over and lie on your stomach. Lie flat with arms beside the hips palms facing the ceiling this time. Squeeze buttocks constantly. Thighs together. Lift chest off the floor on an inhale. Keep chin tucked in.

Lift arms as high as possible. Hold, and exhale as you lower your chest to the floor. Repeat ten times. There shouldn’t be a strain on the back. If there is some pain you must stop. You should be able to distinguish ‘pain’ pain from exercise pain.

You should see a physician prior to taking up a fitness regimen. Solving a simple back pain due to lack of exercise is a world apart from someone suffering with nerve damage maybe due to a slip disc. See your doctor and know for yourself!

© Pilates Philippines

Now I’ve got your attention!  Everyday activities although seemingly innocent can cause your dreaded back pain. Pop a pill and hopefully with good nights sleep your as good as new!  Not likely. Perhaps  temporarily. Why not address relieving back pain with a simple exercise. A 20 minute daily program to remove back pain. As simple as that.

Finding the right back pain exercise can be quite elusive. The reason is every back pain known to man is unique in nature. It could be muscular, neurological or psychosomatic even! And that’s just the endless possibilities from the medical point of view.

In my experience solving the back pain can depend on the personality of the individual as well. One would have to be aware of the situation. Accept the problem has a solution. And work at it. Consistently.  A positive attitude can help as well.

Now, usually one of the main causes of a back pain is weak abs! The core when strengthened can help alleviate back pain. I would recommend Pilates! Particularly, The Hundreds! …

On the other hand, a tight hamstring could cause back pain. Sometimes by sitting too long in the office’ executive chair or by driving to long behind the wheel can cause it. The hamstring is located behind your thigh. When that is not stretched enough or if it is compromised on a position, which is unnatural to the body for long periods of time, the lower back will be distressed and will cause some kind of pain.

By experience just moving the body should deter back pain. Never allow yourself to stay in one position for long periods of time. Maintain circulation at all times. Sometimes it’s the lack of circulation in the body that caused this stiff feeling. Breathe!

Deep breathes please. If that doesn’t work try doing some stretching exercises. Minimal stretching should help. Stretching your arms towards the sky in an inhalation and bringing arms down to your hips on an exhalation will do wonders! Try this technique. Perhaps a minimum of four should improve the circulation.
My advice is to get into the rhythm of exercising regularly. Exercising will certainly relieve stress… And most of the time stress can trigger back pain.

But if you feel it’s more than a circulation problem see your physician. Find a doctor who will really listen to your concerns and address you to perhaps the right treatment and or workout. In my case Pilates removed all my aches and pains.  Am happy with my choice.

© Pilates Philippines