Guest Blogger Anne Carter Shares Some Important Tips for Pilates

Today at John Carter Fitness we bring you something special from guest blogger Anne Carter from Plank to Pike Pilates but first, lets get to know her.

WHO IS ANNE CARTER?

Anne started Pilates 10 years ago and fell in love with it right away! She then decided to do the Pilates Teacher Training Program with Balanced Body and after working several years at her mother’s studio in California she decided to create her own style and take it to the East Coast. She conducts her own teacher training program twice a year where she teaches her method to future Pilates Instructors.

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HOW FAST DO YOU SEE RESULTS FROM PILATES

Anne shares the following with us:

We all want a workout that can show results immediately. The sooner the better right? So, how fast do you see results with Pilates? We have seen amazing transformations with our clients after only four weeks of consistent exercise at least 3 times a week.

order propecia uk Now the question is, what changes can I expect to see in my body? Here are 5 major changes:

  • how to use Fildena Posture – we tend to slouch even when we are trying not to. Every Pilates exercise involves your core and  given that this is the center of your body, there is no surprise that the stronger your core the better your posture.
  • Strength – reformer Pilates is amazing for making your workout more challenging based on the different string levels. This will allow you to advance and keep your workouts challenging and develop more strength.
  • Flexibility – stretching plays a big role in a Pilates class. Movements require you to stretch as you go, so every class you will feel more flexible as you progress.
  • Body Shape – having a ballerina body without actually knowing ballet is now achievable with Pilates. When Joseph Pilates created the method it was designed for ballet dancers, so that they would continue to develop lean and toned bodies.
  • Healing – we ususally spend a long time seating at our desks, so back pain is the common denominator in most working men and women. The beuty about the Pialtes method is that no matter what your injurie or body ache you have Pilates can help you heal it.

So, are you ready to start Pilates? We are convinced that this is a method that can help anyone improve their bodies and reach their itnes goals. Good luck and make sure you share with us your own personal trasnformation on the comments section.

Anne Carter
Founder and Mentor
Be sure to follow Plank to Pike on their Social media pages
Twitter: @PlanktoPike

Kettle Bell Endurance Training – Lower & Upper Body Strength.

Kettle Bell Endurance Training – Lower & Upper Body Strength.

Kettle Bells is one of the greatest fitness equipments out there and I am a big fan of the endless amount of great work outs you can do with them. However; being aware of the kettle bell weight you select it’s extremely important to avoid major injuries and of course, focusing on doing the exercise correctly. In today’s work out I will be bringing you an upper and lower body routine with kettle bells that will be targeting all major areas of your body such as: Legs, Gluteus, Biceps and Shoulders. This is a muscle strength routine that will help you build stamina and improve your cardiovascular endurance. It’s not easy but a great routine that will take your body to the next level if you aren’t feeling comfortable with this work out just yet, you can tailor this by doing it with dumbbells or resistance bands if you are a beginner.

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About the work out & key advice for maximum results:

  • Before perfoming this routine – be sure to warm up your entire body. It’s an overall upper and lover body routine that requires you to be warm and stretched out, not stretching or warming up for this exercise will cause you to be in risk of injuries.
  • This type of routine is not a super set style – which means you will perform one exercise – rest 30 seconds in between and continue to do the rest of the exercise (Lower body first, upper body second).
  • The primary muscle being targeted when doing the lower body portion of this work out which is single leg walking lunges are your hamstrings and secondary muscle being targeted are your gluteus.
  • The primary muscle being targeted when doing the upper body portion of this work out are your biceps and secondary muscle are your shoulders.
  • Make sure you keep your core engage throughout every rep you do and throughout every exercise while doing lower and upper body work – Keeping your core engaged at all times will help you stay balanced and most of all – focusing on strengthening your core.

Reps & Sets per exercise & Fitness Level:

  • Beginner Routine: If you are a beginner and would like to try this exercise – Make sure you select a kettle bell that isn’t too heavy, pick the right weight that you can do without risking form and being in risk of injuries. Focus on doing 10 reps for Walking Lunges, 10 reps for bicep curls & 10 reps for shoulder pressing. Remember you can rest 60 seconds in between exercises until you are clear to do the next routine, the last two routines of the upper body are steady single leg lunge, so you will be taking a step forward and performing the curl – for the shoulder presses it will be the same approach, single leg lunge and shoulder press. The different on the upper body and not doing a walking lunge it’s that will be targeting most of your gluteus and calves.
  • Intermediate Routine: Pick the right weight that you can do without risking form and being in risk of injuries not heavy, not light but moderate weight. Focus on doing 20 reps for Walking Lunges, 20 reps for bicep curls & 20 reps for shoulder pressing. Remember you can rest 40 seconds in between exercises until you are clear to do the next routine, the last two routines of the upper body are steady single leg lunge, so you will be taking a step forward and performing the curl (Back To Back Lounge, up down – up down) – for the shoulder presses it will be the same approach, single leg lunge and shoulder press. The different on the upper body and not doing a walking lunge it’s that will be targeting most of your gluteus and calves.
  • Advanced Routine: This type of routine isn’t a muscle growth routine but geared towards strength and endurancepick the right weight that you can do without risking form and being in risk of injuries yet a challenging weight to keep you in the game but if you look at the rep range selecting a weight that you will be able to do for all the sets is the main aspect to get the most out of this advanced routine. Focus on doing 25 reps for Walking Lunges, 25 reps for bicep curls & 25 reps for shoulder pressing. Remember you can rest 30 seconds in between exercises until you are clear to do the next routine, the last two routines of the upper body are steady single leg lunge, so you will be taking a step forward and performing the curl (Back To Back Lounge, up down – up down – up down 3 total) – for the shoulder presses it will be the same approach, single leg lunge and shoulder press. The different on the upper body and not doing a walking lunge it’s that will be targeting most of your gluteus and calves.

If you have any questions regarding this great & challenging work out – Be sure to leave them down below and I will assist you.

Best,
John Carter

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