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Benefits of Barre Class

Fri, 16 Sep 2022 23:52:26 GMT

Barre classes are full-body workouts

As its name implies, the barre workout was born out of traditional ballet routines. This method is widely credited with helping dancers achieve their famously lean, long and slim figures. Though there are currently many twists on the technique, the original exercises were developed by a Russian dancer named Lotte Berk, who used it to recover from a serious spinal injury in the mid-20th century.

Our barre classes are full-body workouts that additionally target specific areas for fat burning and muscle definition. While it is normally difficult to spot-reduce deposits of fat throughout our body, our barre classes combine the fat-burning format of interval training with a muscle-shaping approach: small isometric movements that work the muscle to fatigue, and then lengthen it via stretching. This technique can be used to tone and sculpt your arms, abs, thighs and butt, safely reshaping the entire body with a single, low-impact exercise routine.

The result of this vigorous workout–which also incorporates elements of Pilates fundamentals and light resistance training–is a recognizable barre body, featuring sculpted arms, flat abs, a lifted rear end, and elongated thighs.

Natalie Portman famously shaped up for her role in Black Swan using barre exercises. Other celebrity devotees include Zooey Deschanel, Madonna and Kelly Ripa, who notes that ballet-inspired fitness sessions have worked wonders on her petite physique. “The classes have "transformed my body in ways I never thought possible. I'm a short person, but I'm becoming longer and leaner,” she has said.

Benefits of Barre Exercises

Long, lean muscles
Improved posture
Tighter, more toned thighs
Increased fat-burning ability
Increased flexibility
A lifted behind
Flat abs
It’s a low-impact workout that’s safe for almost everyone
It’s possible to target and sculpt specific muscles

Meditation

Fri, 16 Sep 2022 23:50:37 GMT

Forrest Pilates’ Miami Guided Meditation Courses

Meditation is the practice of training your mind to focus on a specific thought, feeling or concept. For some, the eventual goal of meditation is achieving a higher state of consciousness, whereas others point out that the very act of meditation is itself the goal.

In a normal, untrained state of mind, we tend to receive and react to stimuli in an uncontrolled way. Our minds shift from one thought to another, and our emotional and physical reactions follow suit. Through the regular practice of meditation, we can learn to notice stimuli without immediately reacting to them, thus not allowing our minds to be diverted from that which we are choosing to focus on.

As an act that promotes increased mindfulness and allows us to have more control over our thoughts and emotions, meditation has countless practical applications for our day-to-day lives. Eventually, however, meditation also has significant spiritual benefits, allowing practitioners to connect with and achieve higher forms of consciousness.

Forrest Pilates’ guided meditation courses help both beginning and experienced practitioners harness the transformative energy of meditation in a group setting.

Benefits of Meditation

Meditation can make you smarter. It’s true! Researchers at Harvard, Yale and MIT linked meditation to physical growth of parts of the brain where information is processed.
Meditation is the solution. While meditation itself is not the answer to specific life problems, research has found that certain meditation techniques promote creative thinking and make practitioners better problem solvers.
Meditation is your friend. Researchers at UCLA found that a simple meditation program lasting just eight weeks reduced loneliness in older adults.
Meditation reduces your risk of heart disease. The same UCLA study found an unexpected conclusion: the eight-week meditation program also reduced the genes and protein markers of inflammation, which are potent risk factors for heart disease and other physical and psychological disorders.
Meditation also reduces stress and lowers blood pressure.
Meditation is better than a babysitter. Many schools around the world have introduced meditation techniques. The reason? It’s been shown that meditation is an effective tool in improving children’s ability to focus, as well as promoting kinder behaviors.
Meditation gets you high. Meditation is a useful tool in helping people connect to a higher power and experience increased spirituality, if this is what they desire.

" We operate at our best when the mind is quiet. " -Russell Simmons

Prenatal Yoga

Fri, 16 Sep 2022 23:46:28 GMT

Yoga has been shown to alleviate many conditions commonly experienced during pregnancy, such as back pain, sciatica, swelling and heartburn. Prenatal Yoga in particular focuses specifically on the pregnant woman's needs, allowing expectant mothers to learn breathing techniques and postures that help sooth the challenges of pregnancy.

By helping expectant mothers build strength, focus and flexibility through a gentle practice, Forrest Pilates' prenatal yoga classes prepare expectant mothers for both delivery and postpartum recuperation. At the same time, this serene group experience also cultivates a deeper awareness and joy at the natural changes that occur in the body during these nine months.

Designed especially for the pregnant woman, our prenatal yoga classes combine active, flowing poses with restorative poses that relax and re-energize the body, mind and spirit. Moms-to-be can interact with one another and benefit from a supportive community energy, while also being reminded to turn their attention inward and deepen their connection with their bodies during this magical time.

Whether you are a veteran yogi looking to modify your current practice or a first-timer, Forrest Pilates' prenatal yoga classes foster a sense of confidence in your body and your ability to give birth, as well as trust in the inherent wisdom of the female anatomy.

Benefits of Prenatal Yoga:

The strength developed through yoga is needed in the lower body to carry the added weight of pregnancy. Post-pregnancy, upper body strength is required to hold and care for your baby.
Prenatal yoga strengthens the muscles that support the weight of the uterus, taking pressure off the lower back and thereby relieving or helping you avoid pain.
Inversion poses help create space in the pelvis, which reduces irritation of the hip joints.
Yoga’s focus on the breath is particularly relevant during pregnancy. Regular practitioners will likely find it easier to learn Lamaze or breathing techniques, and breath control is a valuable pain reduction tool during labor.
The balancing poses in prenatal yoga assist pregnant women in adjusting to the natural shift in their body's center of gravity.

The Dramatic Benefits of Yoga for Kids

Fri, 16 Sep 2022 23:43:09 GMT

Children Yoga Classes in Miami

Children derive enormous benefits from yoga. Physically, it enhances their flexibility, strength, coordination, and body awareness. In addition, their concentration and sense of calmness and relaxation improves. Doing yoga, children exercise, play, connect more deeply with the inner self, and develop an intimate relationship with the natural world that surrounds them. Yoga brings that marvelous inner light that all children have to the surface. Yoga postures stimulate children's imaginations and improve their physical and neurological skills. As the poses build coordination and skill, the nerves and glands are stimulated, the young internal organs are toned and soothed.

Yoga for children is a physical activity in which there is no competition, and self esteem has room to grow.

Benefits of Yoga for Children

Increase concentration, focus and attention
Build self-esteem and confidence
Cultivate a peaceful, relaxed state of body and mind
Express creativity and imagination
Acquire personal tools for stress management
Understand anatomy and health
Learn environmental awareness and earth care
Foster language development and social interaction
Explore self-reflection

What can yoga offer your child?

A healthier body – Childhood obesity is on the rise and one of the main reasons for it is that kids today do not move enough. Yoga is a powerful technique for children to begin moving their bodies in ways that feel good and help them look good. Even if your child is of normal weight, yoga can help her become stronger, gain endurance and flexibility. If your child is involved in another sport, a regular yoga practice is a great cross training activity and it may help him reduce the risk of injuries.

The ability to control stress – Today's children are under enormous stress. They are often over scheduled, they face tough competition in school, they have to deal with peer pressure, and they are trying to find their way in the world. This combination can cause children to become stressed out. Yoga can help your child learn how to relax. When your child learns how to control her breathing and relax during her practice, she can then apply this to her world when she encounters challenging situations.

Increased self-esteem – Yoga is a non-competitive activity. Yet it does offer your child the ability to master challenging poses (especially as he gets older). Your child can feel good about his increasing ability without having to worry about how he compares to everyone else. This experience of success can help your child feel more confident in his ability to be successful in other things too.

Greater concentration – The breathing and inward focus that is a main component of any yoga practice can help your child learn to focus his mind more effectively. A number of studies have shown that many children who practice yoga, especially those with problems such as ADHD, are able to concentrate for longer periods of time.

Benefits of Miami Power Plate

Fri, 16 Sep 2022 23:21:59 GMT

The Power Plate® Now Available At Forrest Pilates Miami

Announcing A Breakthrough In Fitness Technology.

The Power Plate® Now Available At Forrest Pilates Miami... How To Lose Weight And Get In Shape FASTER,With LESS EFFORT Using Acceleration Training™ On The Power Plate®

At Forrest Pilates exercises can now be done on the Power Plate ^® Miami to ensure quicker results. These sessions will help you build core strength and are customized just for you .

Pilates and the Power Plate ^® Miami is all you need to:

Lose Weight
Firm Up
Strengthen
Increase Circulation
Build Muscle Mass
Increase Range of Motion
Rehabilitate From a Previous Injury
Increase Energy and much more

What is Power Plate ^® ?
Power Plate ^® Miami equipment is the premium vibration device powering a new dimension in wellness solutions for all ages, lifestyles and physical abilities.

It uses the principles of Acceleration Training™ to stimulate the body’s natural response to vibration.

These vibrations transmit waves of energy throughout the body, activating muscle contractions between 25 and 50 times per second, enhancing overall performance in sessions as short as 15 minutes a day, 3 times a week.

Acceleration Training™ on Power Plate ^® equipment offers a host of benefits, ranging from an immediate improvement in blood circulation, to a variety of other measurable outcomes such as:

Increased Muscle Strength
Increased Flexibility
Improved Range of Motion
Decreased Cellulite
Increased Bone Mineral Density
Reduced Pain and Soreness
Faster Injury Recovery

The Power Plate® three-dimensional vibration technology continues to lead the industry, and its benefits are grounded in extensive academic and independent scientific medical research.

Anti / Active Aging

Power Plate® Miami machines provide a simple solution to preventing age-related muscle loss, bone density loss and skin wrinkles. Firstly, Acceleration Training™ exercise using Power Plate® Miami machines contributes to a more youthful feeling due to an increase in the secretion of serotonin, the “feel good” neurotransmitter.

Secondly, not only can Power Plate® machines improve muscle strength, but they also help increase flexibility and range of motion while stimulating the production of collagen, creating tighter, more beautiful skin.

And finally, Power Plate ^® Miami machines help fight the effects of osteoporosis through aiding the body in increasing bone mineral density. Miami Power Plate® machines help play a vital role in enhancing wellness and overall quality of life.

Spa / Beauty

More than just an exercise and rehabilitation machine, Miami Power Plate® machines offer the capacity for whole body massage and relaxation. Not only can Power Plate® machines passively work all the muscle groups in the body, but they can reduce stress by decreasing cortisol levels while raising levels of serotonin.

Using Power Plate® Miami machines helps increase circulation and oxygenate blood flow, leading to a decrease in toxins in the body, which causes a reduction in the appearance of cellulite .

It also helps the body by increasing bone mineral density to fight osteoporosis, and increasing the production of collagen to encourage firmer, smoother skin. These benefits contribute significantly to the complete spa experience.

Rehabilitation

Not only can Acceleration Training™ Miami exercise using Power Plate® machines prevent injuries, it can help rehabilitate them as well.

Many professional sports teams have found Miami Power Plate® machines to be indispensable for rehabilitation. The ability to strengthen muscles without strain on joints and ligaments can be extremely valuable for patients with rehabilitation needs.

Increased blood circulation helps bring oxygen to inflamed areas to promote healing, while improved lymphatic flow helps drain fluid build-up from injured tissue. Physical therapists around the world have found the benefits of Power Plate® machines invaluable in their practices.

Golf

Miami Power Plate® training is helping the world's finest golfers perform to their best ability. PGA TOUR players including Mike Weir, Rory Sabbatini & Nick Dougherty count on Power Plate® machines to improve their fitness.

"Over this past year, I have begun to address my fitness level and physical imbalances. This has directly led to better performance and higher finishes. The Power Plate® has become an important part of my transformation. I own a Power Plate® and recommend it to anyone serious about improving their game."

–Rory Sabbatini, PGA TOUR professional
4-time PGA TOUR winner

Science has elevated equipment technology to its legal limit. Now its time to focus on you, the golfer, to maximize your physical ability.

Sports Performance

Top athletes and everyday sports enthusiasts are always looking for better ways to train their body and gain a competitive edge. For serious athletes, workouts on the Power Plate® Miami machines enhance the results of conventional training and explosive strength training, as well as serve athletes and trainers alike to speed recovery and regeneration times.

Because of the extensive academic and independent scientific research , professional sports teams throughout the world use Power Plate® machines as part of their strength, conditioning and rehabilitation programs.

Acceleration Training™ Miami exercise is designed to dramatically enhance sports training as both a supplement to and an alternative form of training. In just minutes, range of motion and stability can increase, providing a perfect warm-up before training or competing.

In addition to being an ideal pre-event tool, Power Plate® Miami machines are an excellent means of continuously maximizing performance. As the vibrations stimulate fast-twitch muscle fibers, athletes who use Power Plate® machines over time experience a dramatic increase in explosive strength, motor learning, muscular endurance and overall agility .

Pilates for Weight Loss?

Wed, 14 Sep 2022 03:18:45 GMT

Stop the Confusion about Diet and Exercise!

How can Pilates for weight loss be effective if it is not a sustained aerobic exercise?

First you must understand that there are three, not just one, component necessary for weight loss, then you will realize why Pilates for weight loss can work.

Most people have false beliefs based on mis-information given to us by the weight loss industry. Because weight loss is a major goal of most people there is lots of money to be made and many gizmo's and gadgets that offer you false hope for weight loss. They want you to believe it is quick and easy to lose weight and their workouts for weight loss are the best.

Let's clear things up a bit before we go on.

There is no single diet alone that can get you lean, firm, and fit.
No single piece of equipment can do it.
No pill, powder, or liquid can help you lose weight.

If you want to live in a healty, fit body you'll need to integrate these three components:

Resistance Training

Myself, and other fitness professionals believe this to be the most effective component for weight loss. When you understand first that building muscle through resistance exercises like Pilates, the other two components will fall into place.

Muscle tissue is the most metabolically active tissue in the body, so the more you have of it compared to fat tissue the more active your metabolism will be, in turn burning more fat and calories.

Pilates for weight loss works then because it not only builds lean muscle tissue through the anaerobic type strengthening and stretching exercises, but it also builds the muscles that improve your posture making you look taller and leaner.

Frequency: A weight workout for weight loss should be every other day, making sure not to overload the same muscle groups two days in a row.
Overload: The resistance needs to be challenging, with Pilates the reps are between 6-8 times, challenging the whole body with each exercise instead of isolating muscle groups like a traditional weight workout. Functional exercises challenge the muscles that prepare you for activities of daily life.

Moderate Aerobic Exercise

Moderate aerobic exercise is recommended because it does not develop skeletal muscle. Doing too much aerobic exercise can cause the body to eat your lean muscle tissue leaving you with less muscle and, in turn, more fat.

Aerobic exercise only burns fat and calories when you are actually doing the exercise. Lean muscle tissue is active even when you are at rest.

Frequency: Minimum of 4 times per week Intensity: 60-90% of your age estimated maximum HR = 220 – age x 60-90%.
Time: 30-60 minutes Type: Doing any movement that you enjoy using your large muscle groups. Biking, swimming, walking, jogging, gardening, sustained exercise.

Eat the Right Foods

Starving yourself or cutting out certain food groups from your diet impedes your metabolism from working efficiently.

Think of your metabolism as a fire you have to stoke it often to make it work, which means you have to feed it the right stuff and often if you want it to continue to work properly.

Small, healthy meals eaten every 3-4 hours is recommended throughout the day. Start with breakfast right away to wake your metabolism up. Combine in every meal a lean protein (fish, chicken, beans, nuts, lean beef), a starchy carb (sweet potato, whole grain bread, English muffin), and a fibrous carb (fruit or vegetable) of equal portions.

Raw foods such as fruits and vegetables, nuts, seeds, cereals are thermic in nature, meaning they take energy to digest. If you are looking to lose weight then the best way would be to fill up on raw foods so the metabolism has to burn extra calories to metabolize or digest these foods.

About The Author

Jennifer Adolfs is a certified Pilates Mat and Equipment Specialist who works with people of all ages and abilities, specifically those with musculoskeletal conditions. Find more articles about the benefits of Pilates by going to her web site at http://www.Pilates-Back-Joint-Exercise.com

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Do Real Men Do Pilates?

Wed, 14 Sep 2022 03:15:09 GMT

Why Men Need Pilates More Than Women

Despite the explosive growth of Pilates in recent years, there seems to be a misconception among men that Pilates is only for women. I have to admit that women have been the first to adopt it in masses, but Pilates is just as beneficial for men as it is for women. Pilates is not, and never was a gender thing. As a matter of fact, Pilates was developed by a man who was a boxer, gymnast, and circus performer and had a following of male practitioners.

When men try Pilates for the first time they are surprised to find out that Pilates is not easy. Jack Cohn, a CEO of a commercial production company who took on Pilates to deal with back injuries, was marveled by the difficulty and the athleticism required by the Pilates method. His trainer Regina Joseph in an article in Pilates Style magazine shares what Jack whispered to her at one point; “Boy, I’d never expected it to be this tough. I always thought Pilates was... you know, kind of girly.”

Many physiotherapist, doctors and sport coaches agree that based on men’s biomechanical and physical needs they could benefit from Pilates more than women. The reason is simple.

As boys, men start training in sports earlier than girls and due to poor training practices at a young age, they don’t develop core strength and correct exercise habits. Through time, lower abdominal weaknesses and destructive workout routines can result in back pain and inflexibility, especially in the hamstrings.
Men don’t bother to stretch after an activity and if they do they do it haphazard or incomplete. Over time they develop microscopic tears in the muscles. With time scar tissue develops and when the muscle is fatigued it loses flexibility.
Men don’t know how to engage the transversus abdominis properly. In other words, they don’t use their abs correctly.

The Pilates method core strengthening and stretching principles are a great way to regain the flexibility and treat many of the injuries and misalignments and bad habits that men frequently impose on themselves.

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Every Golfer Should Know About Pilates

Wed, 14 Sep 2022 03:11:42 GMT

Pilates helps to balance out the body against the forces of the swing.

Before Tiger Woods became known in the golf world, there wasn’t much emphasis placed on fitness for golfers. But along comes Tiger, a golfer with long, lean muscles, core strength, incredible flexibility and balance for golfers to start taking notice.

Tiger is religious about fitness and incorporates Pilates into his exercise regime. Now Pilates has become recognized in golf as a must to improve your game and prolong your career. The acceptance has been such that the PGA National Resort and Spa in Palm Beach Gardens recently announced that it has partnered with All-American Pilates to open the PGA Pilates studio.

Rocco Mediate, another professional golfer has had much to say about Pilates after having major back surgery. Mediate just wasn't the same. He couldn't bend over for long periods of time to practice his putting, and his back always went out after lengthy plane trips.

After just a week of starting Pilates, he was turned around, and after two weeks he said he felt like he’d never felt before.

Mediate has since got rid of his weights and has completely outfitted his workout room with Pilates equipment. "Pilates never compromises your back," he says. "I've got more motion in my shoulders, midsection and legs. I can repeat my basic swing more often. Pilates is going to add five, six, seven ... years to my career."

It is said that the golf swing is a little one-sided, which can create imbalance in the body. Pilates helps to balance out the body against the forces of the swing. It helps to create less torque in the spine because you learn to swing from your center and not from your limbs.

Mediate gives Pilates credit for major improvements in his game. He used to avoid putting, and now he's a putting machine.

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Pilates For The Over 50's

Wed, 14 Sep 2022 03:09:20 GMT

Pilates exercise can help anyone achieve good health, vitality at any age.

When Pilates was first invented, it was so new andspecialized that only a very few trained practitioners could do the exercises. However, in the past few years the use of Pilates exercises has become common in the United States. There are many professionals spread across the whole country running Pilates studios staffed with certified instructors. People who follow the Pilates exercise program discover many benefits like better body posture, improved muscle flexibility, and balance. The program is so good that of all the exercise programs out there nothing compares to Pilates for aged people. The seniors can now do exercises that are safe and effective.

The American Association of Retired Persons states that the stretching and strengthening of the core muscles through Pilates is a very good way of warding off the effects of aging. Apart from the physical benefits, Pilates is also helpful in providing relief from stress and tension. Elderly people will increasingly need to keep up their strength and range of motion and Pilates can help them achieve that target with ease. There are several ailments associated with age like back pain, joint pain, etc. and Pilates can not only provide relief but it can also increase spinal and joint strength to avoid these problems. This is why doctors recommend Pilates for aged people. The best aspect of Pilates is that it is not difficult or stressful as a normal workout. When you start out, your own strength and stamina will control how far you can go with each exercise. Unlike weight training, there is no goal of gaining a certain muscle mass or losing so much fat. The only goal, if one needs it, is the general improvement health.Pilates is more about mental control over your body than anything else. The first thing you will learn in your Pilates instruction is how to control your breathing, your balance, your muscles, and finally, how to control the coordination between all these.

Pilates involves what is known as Lateral Breathing. In Lateral Breathing, you inhale deeply through your nose and force the inhaled air to expand your ribcage. This sort of breathing is also known as Thoracic Breathing.

While important and beneficial to all, Pilates for aged people is necessary because as we grow older we start losing control and coordination of our muscles. Not only is this physically inconvenient but it can also lead to several emotional problems which are best avoided at a time when life ought to be restful and full of peace.

Source: http://EzineArticles.com/?expert=Anita_Wisp

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Staying Healthy during Pregnancy

Wed, 14 Sep 2022 03:06:09 GMT

Pilates is the ideal form of exercise for pregnancy.

It is no impact, body balancing and core strengthening. By practicing Pilates throughout your pregnancy, you will maintain a stronger core, experience a more comfortable pregnancy and delivery, and recover more quickly. Pilates will also help you to get back into your pre pregnancy clothes quicker.

As a woman's posture changes during pregnancy many women experience back pain. As the baby moves your center of gravity forwards your low back experiences additional sway. In addition, the extra weight of larger breasts may cause your shoulders to round forward putting strain on your neck, shoulders and upper back. Pilates helps to release tension in these areas and also increase mobility and postural awareness. Even if you have good posture, pregnancy can challenge your ability to maintain it. Working on your posture while pregnant can alleviate muscle tension and reduce stain on your muscles, joints and ligaments.

A good prenatal Pilates practice focuses on stretching, relaxing and gentle toning. Strengthening your core, pelvic floor muscles and improving your breathing will go a long way to easing delivery and speeding up your recovery. In addition, the Pilates emphasis on deep breathing is wonderful for relieving stress and increasing circulation, thereby minimizing the risk of varicose veins and leg cramps. After the birth of your baby, we recommend waiting at least 6 to 8 weeks to resume your Pilates practice.

The Benefits of Pilates During Pregnancy Include:

Maintain strong core muscles -Increasing the deep abdominal strength provides support for the weight of the baby and takes pressure off the spine
Strengthen the pelvic floor muscles and create greater awareness of the muscles used during childbirth
Increase energy levels
Re-gain your pre-pregnancy body faster
Improve your changing center of balance
Improving muscle endurance especially in the "core" region including the abdomen, back, pelvic and shoulder girdles
Reduce your chances of developing chronic low back pain
Improve breathing & lung capacity
Increase circulation - reduces the changes of developing edema (water retention)
Promotes emotional centeredness and sense of calm - Promoting relaxation through the use of flowing movements and focus on breath.

Please consult with your Midwife or Health Care Provider prior to attending class. No experience necessary.

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Why choose Pilates for Rehabilitation

Wed, 14 Sep 2022 03:03:43 GMT

The flowing motion of all Pilates exercises carefully avoid the rapid, jerking or explosive movements that so often can create impairment in the first place.

During the first world war, Joseph Pilates was a nurse for the German Army and spent a large portion of his daily life helping to recuperate injured soldiers. This often meant helping them rebuild their shattered bones and limbs. With a large portion of them in bed for long periods of time Pilates as a method was developed to help them rebuild their muscle groups and provide core strength for the whole body.

Pilates helps you not only regain lost strength and use of damaged joints and muscles, but throughout the length of therapy will enable you to correct any imbalances that over time compensate for injury. Throughout the treatment process, you will be working on your core body strength, breathing, concentration and precision.

With it’s low impact mentality, there is much less risk of re-damaging muscles and connective tissue than say weight training and heavy resistance or impact training, which carry a much higher risk of re-injury or further injury through added muscle stress. Your body provides the resistance, try holding your arms outstretched to the side for 2 minutes and see how you do.

You will be trained to be concentrating and aware of how your body is positioned at all times during movement, so you can avoid the posing which causes harm.

The emphasis though is always on core training, strength or centering as it is variably known. Buttocks, lower back and abdomen play the “center of power” role in the body and it is extremely important to work on the core strength to remain injury free.

Breathing plays a large part in allowing you to concentrate on these things, focusing your mind, tightening the abdomen and assisting to rid the body of toxins.

Pilates is used to successfully treat a wide variety of muscular problems and help control degenerative diseases. Check out our testimonials to see what our clients say about their progress. To find out more about Pilates, get the free report below.

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

How To Choose The Right Pilates Instructor

Wed, 14 Sep 2022 02:47:00 GMT

The 5 Most Important Things You Need To Know.

Choosing the right Pilates instructor is important because you’re going to invest time and money, and as with any investment you’ll want to get a good return. In addition, and of even greater importance, is that you get proper training and supervision to avoid injury. So take note and make sure you ask the right questions to help you avoid any of the possible pitfalls before it’s too late.

Make sure your Pilates instructor is Certified for Mat and Pilates Equipment.

Some trainers see Pilates as another string to their bow - they'll take a weekend training course without even experiencing a Pilates workout. Then there are the stellar teachers who care, study, learn and go the extra mile to get certified and make sure your body gets what it needs.

Certification in the Pilates Method requires over 600 hours.

There’s a difference between One-on-One Pilates training and One-on-One “Private” Pilates training.

Many studios advertise One-on-One Pilates training which may lead you to believe that your sessions are private, when in fact you are sharing the studio with 4 or 5 people, each with a trainer. While you may be getting One-on-One trainging, this is not private. Many people prefer the private sessions, especially when they are starting out, or if they are in pain from injury and are exercising to rehabilitate. True One-on-One Private Pilates training is just you and your trainer focused on your needs in a peaceful environment with no distractions.

If you decide to start Pilates in a mat class, make sure the class is limited to 8 students in order to get the most out of it. It is impossible to get the trainers attention in a crowded studio mat class.

If you have suffered physical injuries from an accident or playing sports, look for a certified Pilates instructor that is gentle and patient.

One of the major advantages of Pilates is it’s rehabilitative benefits. Back in the 1940’s when Joe Pilates had his studio in New York, show business producers would bring injured dancers and performers so Joe could (as they would say) fix them up. This is well documented in Ron Fletcher’s (a living Pilates student) biography.

Pilates can be as gentle or as intense as you want it to be. If you’re doctor recommended Pilates as a form of rehabilitative exercise look for a certified instructor that is willing to go at your pace. At the very least, look for a certified instructor that is caring and gentle.

Don’t buy a package of sessions until you’ve experienced Pilates first.

Any reputable and conscientious Pilates instructor will not push you to buy a package of 5 or 10 sessions without recommending you first have the opportunity to determine if Pilates is what you really want or if it’s right for you.

Buying a package of sessions is wise because you’ll save some money, but beware of those with an expiration date. A Pilates instructor with your best interest in mind will offer packages that don’t expire.

Your instructor should have a warm and relaxing studio where you can disconnect from your daily stresses.

Pilates is more than just exercising... it’s an experience. An instructor who is passionate about Pilates and committed to enhancing your Pilates experience, will go the extra mile to make you feel warm and cozy in a personalized and private setting.

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Increase Muscle And Lose Fat By Doing Pilates

Wed, 14 Sep 2022 02:42:50 GMT

Pilates can aid in losing weight by toning your body and conditioning your muscles.

Pilates is a body fitness system that was developed in the twentieth century by Joseph Pilates. He named the method The Art of Contrology, which references the way the motions promotes the use of the mind to control the muscles. It is an exercise system that centers on the core postural muscles that help keep the body balanced and are essential to providing support for the spine.

Large people that need to lose weight may find it to be a great alternative to regular conditioning classes at the local gym.

There are 2 ways of doing pilates. Either on a mat on the floor or you can use the reformer machine. Both techniques requires trained pilates instructors to teach you individually or as part of a larger group.

This type of pilates exercise is great for older people as well as improving balance and flexibility and also great if you have arthritis or any other joint immobility problems.

In pilates exercises a totally new awareness is discovered while using the body mind connection to be able to perform the movement properly. The movements focus on strengthening the powerhouse muscle groups: your lower back, abdomen and buttocks and help you tone and lose weight in these areas as well.

The best part of all is that whatever your current fitness level or your muscle strength, any normal person can do pilates. It is a very safe method of exercise. The movements are based upon dance and yoga exercises and emphasizes body alignment as well as body awareness the same way dance exercises do.

To keep your muscles flexible is of great importance if you are overweight. The more lean muscle mass of your total body composition you have, the more fat mass you will burn on a daily basis. If you don't have the discipline to workout by yourself and lift weights to keep your muscle mass from disappearing completely, pilates is a great alternative.

If money is the option, mixing both might be what would fit your budget and your schedule to tone and shape your body effectively. Pilates is not for anybody who is trying to build size or increase muscle mass in any larger volume. Pilates is usually performed over hour long sessions.

About The Author

Article by John Glover

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Insights into Pilates Equipment

Wed, 14 Sep 2022 02:36:43 GMT

With exciting names like the Reformer and the Cadillac, how could one not be interested?

For anyone with even a remote interest in Pilates, the equipment used for training is extremely interesting. While there are literally dozens of individual pieces of equipment and props for use in Pilates training, we will be focusing on two of the more popular ones.

The idea for the Reformer was born when the founder of the Pilates system, Joseph Pilates, was interned in England during the First World War. He spent much of his internment training investigators from Scotland Yard in the Pilates method, and working to find ways to help rehabilitate bed-ridden patients suffering from the 1918 influenza epidemic. The first prototype was actually created using bits and pieces of old hospital beds.

The Reformer is comprised of a series of springs attached to a sliding platform supported by a frame. In some ways, it is very similar to rowing machine. The platform can be moved in two ways; by pulling on the pulleys, or by pushing off of the foot bar. It can be challenging for some people to get used to the sensation of moving the platform and maintaining balance at the same time. There are dozen of exercises that can be performed on this piece of equipment, but please consult a professional instructor before attempting these exercises on your own.

The Cadillac is another popular piece of Pilates training equipment. It has been said that the Cadillac resembles some form of medieval torture equipment, and has earned the nickname of "the rack". Be not afraid. The Cadillac is one of the most ingenious and effective types of fitness equipment ever designed. It has a platform and posts on each of the four corners. It is not unlike a bed, in some ways. The corner posts support various levers and pulleys, which provide resistance during your workout.

Joseph Pilates, and his legion of protégés, have designed well over 80 individual exercises that can be performed on the Cadillac. Each group of exercises is designed to focus on a specific group of muscles. Many of the exercises have a particular focus on developing core strength in the abdominal region. As with other types of exercise equipment, do not attempt to use the Cadillac without a proper demonstration from a certified professional.

About The Author

Natalie Brown is a certified Pilates instructor from Canada. When she is not consumed with her busy class schedule, she writes for pilatesinsight.com

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

What Benefits Will You Gain From Pilates?

Wed, 14 Sep 2022 02:32:38 GMT

Pilates dramatically transforms the way your body looks, feels and performs.

It builds strength without excess bulk, creating a more toned body, slender thighs and waist, and a flatter stomach. The focus on proper breathing, correct spinal and pelvic alignment, and concentration on smooth flowing movement help create better awareness of your body.

Pilates is a gentle, low impact exercise routine that strengthens the back and spine, and yet allows a challenging workout. It is popular with pre- and post-natal women. Pilates is so safe, directed and controlled that it is often recommended by chiropractors for the rehabilitation of body joint injuries and by orthopaedists for the treatment of muscle imbalances surrounding the spine.

Dancers appreciate it for the flexibility and agility it develops. Sports persons use it to build strength and endurance. Celebrities and models find that it helps them to maintain their beautiful physique. More than these, Pilates is a refreshing mind-body exercise that relieves stress and anxiety.

Working out in the Pilates method over a period of time will increase your lean muscle mass which helps your body burn more calories, even while you are at rest. As your body is strengthened and lengthened through Pilates, you will find your muscles appear more defined and sculpted in your arms and in your legs.

Through constant emphasis on the engagement of your powerhouse, you will find yourself achieving a smaller waistline, flatter abs and a strong core which helps to protect your back and your spine. Your overall muscle tone will increase, you will feel firmer and fitter, and you will stand taller and with more confidence and poise.

If you are overweight, you will need to combine Pilates with a healthy, low-calorie diet and some cardiovascular exercise to reduce your body fat. Pilates sessions are not sufficiently cardiovascular to achieve significant weight loss except at its more advanced levels.

Alternate your Pilates sessions with a cardiovascular exercise like brisk walking, swimming or dance. Learn to make intelligent food choices. Increase your intake of vegetables and fruits, eat more lean meat, fish and tofu for your dose of protein, and reduce your portions of carbohydrates.

About the Author

Claudel Kuek- PowerMoves Pilates n Dance
Article Source: EzineArticles.com/?expert=Claudel_Kuek

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Will Pilates Make a Difference For You?

Wed, 14 Sep 2022 02:26:30 GMT

Almost anyone can do the Pilates exercises and achieve good results.

Pilates is a method of exercise invented by Joseph Pilates. The exercises are meant to stretch, strengthen, lengthen, and balance the body. When Joseph Pilates invented this system of exercises, he called it, "Contrology". In 1926, Joseph Pilates brought Contrology to America.

The focus areas of this exercise program were symmetry of posture, better breathing control, abdominal strength, spinal, pelvis, and shoulder stabilization, muscular flexibility, and joint mobility. The training will help you stay fit with Pilates exercises as the upper and lower portions of the torso are strengthened.

Almost anyone can do the Pilates exercises and achieve good results. Unlike other means of exercise, there is no excessive stress in the body. Moreover, the Pilates exercises do not need any special and expensive equipment. There is of course equipment to aid in the exercises but they are not fundamental to the pilates method. You can do the Pilates workout no matter where you are and whenever you want. The average Pilates exercise routine will last for about ten minutes.

People who are diligent and consistent in their Pilates exercise enjoy many health benefits. Most noticeable is the increase in lung capacity and circulation due to the deep and controlled breathing that is part of the program. There is also a significant increase in the abdomen and back muscles leading to better posture.

The important thing about the Pilates exercises is that they improve the co-ordination between muscle control and breathing control. In some cases, it was even noticed that the Pilates exercise improve bone density and joint health. People who are not in good shape and looking for an exercise program should consider Pilates. It is very easy to start out with and can also be very relaxing and rehabilitative. It is different from other exercises in that you do not feel the physical stress or pains like other workouts. You can do your exercises everyday and still feel the benefits of improving your muscles and joints. Most people do not go through their Pilates exercises more than thrice a week.

The movements involved in Pilates exercises are also mentally calming and help your nervous system relax, these lead to several emotional benefits. As your muscles grow longer and stronger, the blood circulation will improve and ordinary stress and tension will disappear. People report that after a Pilates workout they feel calm, relaxed, and rejuvenated.

With increasing age, the body's balance starts to suffer due to weakening muscles and the loss of nerve center receptivity. While Pilates cannot literally undo the aging process it can help you to regain a big portion of lost muscle strength. The improved blood circulation will also revitalize deteriorating nerves.

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Is Pilates right for you?

Wed, 14 Sep 2022 02:19:54 GMT

How do you know whether Pilates is right for you?

When you talk about joining a gym, the first thing that comes to mind is, “What kind of yoga or Pilates classes do they have there?” Yoga is an ancient form of exercise that focuses on stretching and balancing, in finding peace and in strengthening the body and muscles without bouncing, running, hopping, jumping or other vigorous forms of movements. Pilates is all about movements that help rejuvenate the mind and strengthen the body, while injecting vigor into your everyday life. For people who like aggressive movements, go for cardio activities or classes, like Steps, Dance, Combat or other forms of Les Milles types of programs.

For the rest of us, there’s always Pilates. And how do you know whether Pilates is right for you? Here’s the answer…

Pilates is perfect for those who have old sport injuries

For those of us who have previously been physically or emotionally injured in one way or the other, Pilates can help nurse your wounds back into normalcy. Pilates is non-strenuous, therefore, it does not strain your muscles, joints, bones or other parts of your body. In Pilates, the most important thing is that you move slowly and stretch as far as YOU can go. Pilates is also suitable for children and the elderly. Unlike other types of cardiovascular programs, it does not, generally speaking, raise your heart rate to a point that you will faint.

Pilates is good for those who like challenges

Pilates, right now, probably sounds like a piece of cake to you. But in actual fact, it is not. It sounds so mild that many people think that it’s a walk in the park. But there’s a lot more to Pilates than meets the eye. Although you’re not pushed beyond your own limit and you don’t need to bounce, hop, skip and run around in a mad frenzy, you’re going to be stretching every single muscle in your body and hold different positions for some time. This can be a challenge for most of us. Exceptions are made for those who are older, very young and the injured. For Pilates fans, we’re in for the challenge. If you take a look at some of the positions in Pilates, you’ll see what I mean.

Pilates is suitable for those who are depressed

The fantastic thing about Pilates is that it not only stretches your body and muscles, Pilates is a kind of program that also stretches you mentally. In order to hold positions and balance yourself, you need focus, you need concentration and you need the will to hold it there until the Pilates instructor says you can change position. It gives you a reprieve from whatever problems you’re facing and focus on you. Pilates helps you refocus your life and for the whole 45 min to 1 hour session, your focus is none other than YOU.

About The Author

Dakota Caudilla, journalist, and website builder Dakota Caudilla lives in Texas. He is the owner and co-editor of Healthy Lifestyle on which you will find a longer, more detailed version of this article.

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Pilates Exercise: More Than Just a Core Workout

Wed, 14 Sep 2022 02:14:17 GMT

Pilates exercise is a highly-effective method of total-body conditioning

It's a common misconception that Pilates method exercise is really only good for strengthening and stretching the core muscles of the body. Many people use it to tone their abs and improve their posture but, in reality, Pilates can do much more than that. In fact, when combined with an aerobic “cardio” exercise component (e.g., jogging or Spinning) Pilates can provide you with a fantastic full-body conditioning workout!

Pilates Exercises for Strength-Training

Many Pilates exercises are great muscle-toners that work large muscle groups beyond just the abs and lower back. The Plank position, for example, effectively works the chest and triceps muscle groups. Leg kicks work the glute and hamstring muscles very well. Free squats are one of the best lower-body exercises around, working the quadriceps, the hamstrings, and the glutes. And don't think these are “sissy” strength-training exercises. Many of the world's top martial artists practice them on a daily basis to toughen their bodies and reduce the chance of getting hurt.

Pilates Equipment

When it comes to workout equipment, it's hard to beat Pilates devices like the Reformer and Wunda chair. Not only do they stretch and strengthen muscles –- providing great full-body conditioning -- but they “teach” you how to use the different parts of your body together efficiently. Efficient body movement is a key to great overall fitness, injury prevention, and high-level sports performance. Portable Pilates equipment like resistance bands and the Pilates circle are also effective fitness tools. They're inexpensive, easy to travel with, and can easily be incorporated into many of your current muscle-conditioning routines for increased benefits.

Mind-Muscle Benefits

The muscle-control and mental-focus gained from doing Pilates on a regular basis can help you in all areas of fitness. This is one reason why so many professional athletes are now taking Pilates classes. Few exercise system help you to coordinate your mind and body as well as Pilates. The benefits of this coordination are increased strength, improved posture, alleviation of pain, improved mental focus, and (obviously) improved physical coordination... to name just a few!

Putting It All Together

Simply put, Pilates exercise is a highly-effective method of total-body conditioning. No, it won't put slabs of new muscle on your body. But it will make the muscle you have look great, while providing an array of benefits that typical weight-training can't give you. Throw in some good cardio training and you've got a complete solution for great fitness and health!

About the Author

Jamie Clark is a fitness expert, researcher, and “health nut” who enjoys Pilates exercise and writes for PilatesMethodExercise.com.

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Pamper your body through Pilates

Wed, 14 Sep 2022 00:51:50 GMT

No matter what the reason for choosing a workout, pilates is one of the easiest to adapt to all ages and lifestyles.

So many of Hollywood's hottest stars rave about its benefits. You can't walk into a gym without seeing classes. But what is pilates, anyway?

Pilates is actually named for a man named Joseph Pilates. Around 1914, Pilates was a performer and a boxer, living in England. During the outbreak of WWI, Pilates was held in a German prison camp, where he taught a health system, based on yoga, Zen philosophy, and a number of exercises taken from the Romans and the Greeks. This health system helped the prisoners to fight off illness and maintain their strength.

The system that Joseph Pilates taught the prisoners was the start of the current pilates movement. This modern version of the workout is a series of exercises that improve strength and flexibility through a series of stretching and balancing exercises.

Chiropractors often recommend pilates as a way to strengthen the back and spine. After some time using the pilates system, an individual can typically expect to notice an increased mobility in the joints, improved circulation, a flatter stomach, and thinner waist and thighs. Typically, those most attracted to the system of workout are dancers, as dance requires a great deal of flexibility and agility as well as strength, all of which the pilates system provides. It is also said that pilates strengthens the body from the inside out, helps to relieve stress and anxiety, and can even aid in the prevention of injury.

Because it is a low impact routine, pilates is very attractive to those needing rehabilitation from injury, the eldery, and the overweight. It increases circulation and reduces weight gradually. Because of this, many women choose pilates after having a baby in order to shed the post-pregnancy pounds.

No matter what the reason for choosing the workout, pilates is fast becoming one of hottest workout trends, and one of the easiest to adapt to all ages and lifestyles. But like any workout regimen, a person should consult their physician before starting. There may be limitations you may not be aware of, and above all other benefits that a workout may bring, your health should be considered above all else.

About The Author

Amanda Baker writes for tobeinformed.com - a website for health, fitness and wellness.

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Pilates & You

Wed, 14 Sep 2022 00:46:40 GMT

If you are looking for an exercise program that will help you build core strength, flexibility, and balance, then look no further than Pilates

Pilates is a wonderful system of exercise and strength training developed by Joseph Pilates. In recent years, it has become one of the most popular exercise systems in the world. Pilates studios have opened in cities all over America and beyond. Pilates training consists of over 500 individual exercises, all designed to help the individual develop core strength, flexibility, and balance.

There is also a system of philosophy that is integral to Pilates practice, known as mind/body fitness. It is very similar to Yoga or Tai Chi, in that it promotes a system of overall wellness based upon developing health from the inside-out. The purpose is to learn how to develop one’s mental ability in order to effectively control movement, and therefore achieve balance in body and mind.

The Pilates system teaches that effective exercise is based upon quality and not quantity. Each of the exercises is designed to focus on a core set of muscles. Most of the movements are performed slowly and with focused intent. Students are taught to view their bodies as integrated systems comprised of interrelated parts. In the practice of Pilates, focus is placed on coordinating muscles and improving joint flexibility. Pilates teaches the individual to work with their body, as opposed to against it.

Pilates exercise can benefit most anyone. Exercise can be adapted to accommodate people, regardless of their current physical state. Most students begin with an introductory mat work course. This course can be done in private, semi-private, or group classes. As the student progresses, exercises become more focused and advanced. There are also a number of equipment classes available for advanced students. These classes teach the proper use of equipment such as the Reformer or the Cadillac.

If you are looking for an exercise program that will help you build core strength, flexibility, and balance, then look no further than Pilates. People of all ages and physical conditions can benefit from these exercises. Pilates has helped countless people achieve balance in their lives. It comes highly recommended by physical therapists, athletic trainers, and fitness experts as a highly effective training and rehabilitation method. The future of your health is now.

About The Author

Harriet Spinzer is a history student and Pilates enthusiast. When she is not consumed with her studies, she likes to stretch and stuff. When she is not tangled up in her "Reformer" she likes to write freelance articles for websites such as pilatesinsight.com - an independent Pilates resource with information about Pilates Certification, Treadmills, The Pilates Studio, and more.

Free Pilates Report

To learn more about Pilates get my FREE Report titled: "Your True Age Lies Not In How Old You Are, But By The Degree Of Natural And Normal Flexibility Of Your Spine."

After reading the report you will:

Understand the 6 principles of the Pilates method
Read excerpts in Joe s own words from his 1934 book titled "Health"
Have an insight into the life of a man that was 5 decades ahead of his time

Try The DNA Theta Healing™ Transformation

Thu, 01 Sep 2022 02:52:28 GMT

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