These fitness tools are specially designed to help people improve their balance. You may think that the elderly are the only ones who should be concerned about balance, but that couldn’t be further from the truth.

Think back to when you were a kid. Do you remember some of the things we used to challenge each other to do? Things like “how long can you hop on one foot?” or “who can walk on the edge of the sidewalk the longest without falling off?” We didn’t call it exercise or balance training then, but that is exactly what we were doing. Activities like these helped us to develop our balance and stability and to survive our youthful clumsiness. Today, top athletes recognize that balance training helps them to perform their best. Sports and fitness experts know that good balance and a strong core go hand in hand.

You don’t have to be a world-class athlete to add a little balance training to your workouts. Plenty of simple exercises you can do at home or with your Balance Pilates instructor will improve your balance significantly. But if sticking a dismount or avoiding a tackle aren’t on your list of daily priorities, why does balance training matter? Let’s look at the reasons why balance training is so important.

Benefits of Balance Training

Let me spring a big word on you here: proprioception. It’s the body’s ability to interpret and use information about your position in space. Through a complex system of environmental feedback, cues from the bottom of your feet, the relation of your inner ear to gravity, and what you see. Your body senses which muscles to activate or deactivate to maintain your desired position. Your body does this when you stand, get up from a chair, or walk on the sidewalk. It also uses all of these cues when you’re riding a bike, skiing, doing a barre workout and standing on your tiptoes to grab something from a high shelf.

When the information received is too complex to translate, the system gets overwhelmed and you lose your balance. But with practice and experience you can master what once seemed like impossible tasks, just like when you first removed the training wheels from your childhood bike.

By training to develop greater balance, you will recognize improvements in coordination, athletic skill, and posture. This in turn will result in fewer injuries and greater stability as you age, which can help prevent falls and keep you both strong and independent longer. These are the very benefits that have led many coaches, trainers, and athletes to incorporate balance training into their workouts. So how do you start?

Quick Balance Test

Here is a good test to evaluate your own balance. Stand up and imagine you’re going to walk forward on a straight line, placing one foot directly in front of the other so that the heel of your front foot touches the toes of your back foot. Keep both feet flat on the floor. Hold that position and close your eyes. If you can maintain your balance for 30 seconds, you are doing pretty well. If you are wobbling just about as soon as you close your eyes—or before—your balance is poor.

If you did not perform as well as you thought you should, it’s OK. Let’s work on this together.

You don’t need to buy expensive equipment to improve your balance. You can do several exercises without any equipment. Try adding 5 or 10 minutes of balance exercises to your workouts three times a week. How can you tell if you are getting better? When you can maintain your balance during the various exercises (or the balance-training test above) for longer periods of time.

If you want to do some serious balance training you can choose from a variety of balance-training toys to help you reach your goals. Balance Pilates has all of the following pieces of equipment.

Here are three of the most common pieces of equipment to consider trying:

• Stability ball ($10-$20)
Did you know that every time you sit, lie or lean on that ball to perform strengthening exercises you’re also helping improve balance? It’s like double-duty strength training! Simply swap your bench or chair for a stability ball during seated or lying exercises. Balance Pilates instructors can show you creative balance exercises on the ball.

• BOSU Ball ($100)
BOSU’s are versatile. You can perform a wide variety of exercises on the BOSU to improve your balance.
You can incorporate pilates and strength training on the bosu. So that while you are toning and strengthening you are also working on your balance and stability. Now that is an efficient workout!

Try perform squats on the Bosu in the beginning, and as you get better, add some weight (dumbbells) to the exercise. For a greater challenge, combine multiple exercises, such as a squatting a BOSU ball with an overhead press. The possibilities are endless!

Balance training is good for people of every age, so get the family involved. Everyone from your preschooler to grandparents can benefit and because it is so fun they may not even recognize they are exercising! The best news is that you can start right now and see improvements quickly!

Here are a couple exercises:

• Stand on one foot while performing bicep curls or overhead press. Progress by standing on the bosu and doing this exercise.

• Sit on an exercise ball and lift one foot while doing alternating bicep curls using dumbbells. Don’t forget to do the same with the other foot lifted on your next set.

• Rather than chest press, tricep extension or fly while on a bench, do it on a ball.

• Use the ball for incline type presses by leaning at a 45 degree angle, this uses your core.

• The ball makes for a great stability challenge under your feet while doing pushups or tricep bench dips.

• Weighted crunches and oblique work done on a ball challenges your body to stabilize.

• Practice single leg squats with the exercise ball against a wall securing your back.

• Squats done on the bosu make every little muscle in your legs work to stabilize you.

Begin you balance training with a Balance Pilates instructor to ensure that you are safely progressing your workouts.

Here are a few Breathing Exercises to get you started:

The Stimulating Breath (also called the Bellows Breath)

The Stimulating Breath is adapted from a yogic breathing technique. Its aim is to raise vital energy and increase alertness.

Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.

Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.

Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute

If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.

The 4-7-8 (or Relaxing Breath) Exercise

This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

Exhale completely through your mouth, making a whoosh sound.

Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven.

Exhale completely through your mouth, making a whoosh sound to a count of eight.

This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

Breath Counting

If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple technique much used in Zen practice.

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

To begin the exercise, count “one” to yourself as you exhale.

The next time you exhale, count “two,” and so on up to “five.”

Then begin a new cycle, counting “one” on the next exhalation.

Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”

Runner or golfer, tennis player or new mom, chances are you’ve heard someone talking about the benefits of Pilates. Many types of people, at many levels of fitness, who have begun doing Pilates exercises say they’ve seen improvements in range of motion, flexibility, posture, and abdominal strength. It decreases back, neck and joint pain.

Benefit Number 1: Body Awareness

Body Awareness is such a wonderful benefit. Until you become body aware you don’t realize how much you’ve been missing. You will notice and have the knowledge to correct the way you sit, stand and walk. You will even notice it in your other workouts, you’ll pull your shoulders back while doing bicep curls, you’ll use your core instead of your shoulder or elbow when playing tennis, you’ll use your legs and proper back alignment when picking up your child.

Benefit Number 2: Strengthened Core

Core strength in essential to the stability of your back. It teaches you to use your core as your torque as your source for strength. This will save your joints from compensating to do the work. Most injuries occur when the proper muscles are not being used. Once you have body awareness and core strength you can prevent injuries and move efficiently.

Benefit Number 3: Body Control

Body control gives you stability and confidence. With pilates you will work small intrinsic muscles. Those muscles give you stability, balance and ultimately… control. Whether you are a mom running and reaching for kids all day or a golf player striving to win a tournament having control of your muscles, your joints, finding balance and stability gives you confidence in your movement.

All Balance Pilates instructors are STOTT Pilates certified. Training with trained, certified instructor ensures that you are getting the most out of your pilates workout. They can educate you and teach you how to recognize your own imbalances and instabilities, best of all how to correct them.

Chocolate is one of the first ingredients that comes to mind when dessert is mentioned. Let’s pay chocolate its dues.

* Dark chocolate is packed with high-quality polyphenol antioxidants that may promote overall cardiovascular health.

* Cocoa beans include flavonoids (like those found in tea and red wine), which support healthy cholesterol levels and act as antioxidants.

* Chocolate delivers stearic acid, a unique fatty acid thought to be neutral for cholesterol levels.

Here is a tasty use of Chocolate:

Bittersweet Chocolate Tart with Raspberries

Serves 10 to 12

The perfect end to a romantic meal, this beautiful tart is made with Whole Trade™ Green & Black’s Organic Chocolate. Its high content of cocoa solids yields intense, chocolate flavor and a smooth consistency while their eco-friendly and equitable business practices have truly made a difference in the lives of cacao growers in Belize and elsewhere.

Ingredients

10.6 ounces Green & Black’s Organic Baking Chocolate, finely chopped
1 cup heavy cream
2/3 cup lowfat milk
1 large egg and 1 egg yolk, lightly beaten
1 tablespoons vanilla extract
1/4 teaspoon sea salt
1 pre-baked 10-inch sweet tart shell
2 cups whipped cream
1 pint fresh raspberries

Method

Preheat oven to 350°F. Place chopped chocolate in a large metal bowl over a simmering saucepan of water to start melting. Meanwhile, heat cream and milk until hot but not boiling. Whisk hot milk mixture into melting chocolate until all chocolate is melted and smooth. Remove from heat and set aside. In another large bowl, whisk together eggs, vanilla and salt then continue to whisk as you gradually add the chocolate mixture. Pour filling into prepared crust. Bake tart until filling is almost set in center about 20 minutes. It will firm up more after coming out of the oven. Transfer to rack and let cool 15 minutes. Remove outer ring of pan and serve tart warm with whipped cream and fresh raspberries.

Nutrition

Per serving: 490 calories (350 from fat), 39g total fat, 23g saturated fat, 6g protein, 36g total carbohydrate (3g dietary fiber, 16g sugar), 125mg cholesterol, 190mg sodium

Ballerinas are known for their long lean physique. Now you can enjoy some of their workout tricks. The Core Barre workout incorporates ballet with toning exercises for your legs, arms and abs. Who wouldn’t enjoy a little toning before spring weather gets here?

Although Barre workouts are popular many people still don’t know what it really is. At Balance Pilates we’ve set up two ballet barres. The workout goes along with awesome music to keep you motivated. We warm up with stretching and then kick it up a notch. We practice body weight exercises such as push ups and dips. Then it’s time for legs. We come up on our toes for squats, pulses, leg lifts, circles. You’re legs will be feeling the burn!

The Barre workout is unlike any other leg or arm workout. You will feel muscles you’ve never felt before. And you will see tone like you’ve never seen before.

Click here to see Balance Pilates Core Barre class schedule

Here is an entire meal that is Low in Glycemic Index, full of flavor and health benefits

Whole Wheat Pasta with Mushrooms, White Beans and Arugula

Serves 4 to 6

The deep earthy flavor and meaty texture of cremini mushrooms is the base of this hearty recipe. Add the arugula to the hot pasta just before serving to preserve some of the leafy texture and punch of the greens.

Ingredients

1 pound cremini mushrooms, stems removed, rinsed and quartered
2 cups low-sodium vegetable broth, divided
3 large garlic cloves, chopped
1/4 cup balsamic vinegar
4 sage leaves, chopped
1 (15-ounce) can no-salt-added white beans (1 1/2 cups), drained and rinsed
12 ounces whole wheat pasta
1/8 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 bunch arugula, washed and tough stems removed (about 4 tightly packed cups)

Method

Bring a large pot of water to a boil. Meanwhile, heat a large high-sided skillet over high heat. When the pan is very hot, add mushrooms and cook, stirring constantly, until mushrooms begin to soften, shrink and release their liquid, about 2 minutes. Add 1/2 cup broth to the pan, scraping the brown bits up off the bottom as the liquid sizzles. Take care to avoid the hot steam that rises when the liquid hits the pan. Reduce the liquid by about half, stirring often for 2 minutes. Add garlic, vinegar and sage and cook 1 minute longer.

Add remaining 1 1/2 cups of broth and beans. Bring to a boil, reduce heat to medium and simmer for 10 to 12 minutes. The sauce will thicken as the liquid reduces by about half and as the beans release some starches into it.

Add pasta to the boiling water and cook according to the package instructions. Drain pasta and add it to the mushrooms along with salt and pepper. Stir to combine and coat the pasta with the sauce. Stir arugula into the hot pasta just until the greens wilt slightly. Serve immediately.

Nutrition

Per serving: 370 calories (20 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 170mg sodium, 70g total carbohydrate (11g dietary fiber, 7g sugar), 15g protein

Grape Tomato and Avocado Salad

Serves 3

This delectable salad proves that fresh, high quality ingredients taste superb with little adornment. Halved grape tomatoes and avocados join onions, parsley, cilantro, lemon juice, extra virgin olive oil and sea salt in this perfect side dish or simple appetizer with tortilla chips. Can be prepared up to four hours ahead of serving, making it convenient for those summer days when you’re constantly on the go.

Ingredients

1 pint grape tomatoes, halved
1/2 cup chopped flat-leaf parsley or cilantro, or mixture of both
1 tablespoon extra virgin olive oil
1 tablespoon lemon juice
1/4 white onion, chopped
2 avocados, chopped
1/4 teaspoon high quality sea salt, such as Fleur de Sal

Method

In a non-reactive glass bowl toss together tomatoes, parsley, oil, lemon juice, and onions. Add avocados and salt and toss gently. Chill if not serving immediately.

Nutrition

Per serving: 190 calories (140 from fat), 16g total fat, 2.5g saturated fat, 3g protein, 13g total carbohydrate (7g dietary fiber, 4g sugar), 0mg cholesterol, 210mg sodium

Benefits of Low GI diet

o Low GI diets help people lose and control weight
o Low GI diets increase the body’s sensitivity to insulin
o Low GI carbs improve diabetes control
o Low GI carbs reduce the risk of heart disease
o Low GI carbs reduce blood cholesterol levels
o Low GI carbs can help you manage the symptoms of PCOS
o Low GI carbs reduce hunger and keep you fuller for longer
o Low GI carbs prolong physical endurance
o High GI carbs help re-fuel carbohydrate stores after exercise

How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a “this for that” approach – ie, swapping high GI carbs for low GI carbs. You don’t need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.

o Use breakfast cereals based on oats, barley and bran
o Use breads with wholegrains, stone-ground flour, sour dough
o Reduce the amount of white potatoes you eat
o Enjoy all types of fruit and vegetables
o Use Basmati or Doongara rice
o Enjoy whole wheat pasta, noodles, quinoa and cous cous
o Eat plenty of salad vegetables with a vinaigrette dressing

Straight Leg Hamstring Stretch:

Place a stretching band or a belt around the ball of one foot; lengthen the opposite leg out straight on your mat. Relax your shoulders; keep your chest open as you gently pull the leg toward you. Inhale slightly relax the stretch, exhale slightly deepen the stretch. Hold for 30 seconds, practice on both legs.

Straight Leg Inner Thigh Stretch:

Place a stretching band or a belt around the ball of one foot; lengthen the opposite leg out straight on you mat. Relax your shoulders; keep your chest open as you gently pull the leg toward you, then allow the leg to fall out to the side. Try to keep your hips and shoulders flat on the mat. Inhale slight relax the stretch, exhale slightly deepen the stretch. Hold for 30 seconds, practice on both legs.

Straight Leg Outer Thigh Stretch:

Place a stretching band or a belt around the ball of one foot; lengthen the opposite leg out straight on you mat. Relax your shoulders; keep your chest open as you gently pull the leg toward you, allow your hips to stack on top of each other as you pull the leg across your body. Try to keep your shoulders flat on the mat. Inhale slightly relax the stretch, exhale slightly deepen the stretch. Hold for 30 seconds, practice on both legs.

Figure 4 Stretch:

Lay down on your back, knees bent, feet flat on the floor. Cross one ankle over the other knee. Lift your legs up and place your hands behind your thigh to gently increase the stretch. Hold for 30 seconds, practice on both legs.

Standing Forward Bend:

Start standing, feet together, knees straight, but not hyper extended. Hinge forward from your hips, try to reach your fingers to the floor while keeping your knees straight.

V- Sit Stretch:

Start seated; legs out to a wide V. Keep your knees straight as you slowly hinge forward. Hold for 30 seconds.

Straight Leg Seated Stretch:

Start seated; legs straight and together. Keep your knees straight, stretch your arms forward, focus on keeping your knees straight.

Cat/ Dog:

Start on all fours; hands under shoulders, knees under hips. Slowly arch your back up into a cat position, and then dip your back down, as you raise your hips and head. Take your take; go back and forth through the motions. Practice for 30 seconds

Straight Arm Stretch:

Keep one arm straight and pull it across your body. Use the other arm to gently deepen the stretch, place your hand on the elbow of the arm you’re stretching. Keep your shoulders down, chest open. Hold for 30 seconds, practice on each arm.

Double Hand Grasp:

Grasp your hands together, behind your back, gently lift your arms up. Inhale to relax the stretch, exhale to deepen the stretch. Hold for 30 seconds.

Let me tell you a little story about my friend wasn’t aware of the importance. When Bruce at the age of 40, decided he wanted to get back in shape running was one of the first activities he jumped into.

After the third day in a row of stop and start running for about 2-3 miles, he was in serious pain.

Every muscle and joint in his legs seemed to be on fire. This would go on all day and made even walking and sleeping difficult. He knew there would be some discomfort as the leg muscles strengthened but this seemed ridiculous!

He finally spoke to me about his extreme discomfort and I asked him if he was stretching before and after his runs.

His answer was…”Stretching?…am I supposed to stretch?”
“Duhh!”

His lack of knowledge about the function and benefit could have ended his new found enthusiasm for fitness, at least the running part.
When he incorporated a warm-up stretch and a cool-down stretch routine, the pain was greatly relieved.

The truth is that while stretching is the most overlooked and disregarded exercise, it is one aspect of fitness that helps to increase endurance, strength and posture while at the same time helping to prevent injury and reduce stress.

Flexibility is the range of motion that is possible around a joint. Range of motion is affected by age, gender, physical activity, muscle temperature and individual physical structure. For many years the primary focus of fitness programs has been cardiovascular and strength training. However, flexibility is a very important part of a total fitness program. Stretching prior to getting started warms up the muscles before they are exposed to hard work and strain. It protects and prevents injury; your muscles will be more pliable and able to withstand the heavier strain and deeper stretch a training session will place on them. It increases your range of motion, making it easier to move thus avoiding injury.

During your workout it increases blood flow to the area being worked, removing toxins and bringing in nutrients that will help repair muscle fibers.

After a workout it is important for decreasing muscle soreness and improving flexibility. It increases your range of motion by stretching out tired and tight muscles, making it easier to move.

The benefits of flexibility training are becoming more apparent with current research. Classes are growing in popularity because the educated exerciser realizes that it is an important complement to aerobics and muscle conditioning. This is one reason that pilates classes are so popular.

Tight muscles limit the range of motion of a joint and can lead to injury that won’t heal by itself.

Some time later, Bruce provides us with another fine example of the importance of flexibility exercises.

While he was doing some rudimentary stretching after a run, he wasn’t making any real gains in the flexibility department. He continued his strength training routine and did an isolated hamstring exercise. After his workout the movement of his leg became progressively more painful to the point he had to quit running and couldn’t play tennis.

The pain went on for months without finding an answer from his doctor as to what was wrong or what could be done. Xrays, of course showed nothing out of the ordinary.

Finally, a chiropractor who was a close friend asked about his limp. An examination at the clinic got to the root of the matter — acute tendonitis being aggravated by overly tight hamstring muscles.
The damaged area of the tendon couldn’t heal because there was constant tension on it.

What was needed?… Stretching of course!

Well, a little more than that. Because of the injury, Bruce had to make many painful visits to a massage therapist to help loosen the muscles to the point that progress could be made. Scar tissue in the hamstrings and calf muscles had to be broken up and to do it, the therapist applied pressure. It worked, but it’s not the kind of relaxing massage you would like to get used to. As soon as the muscles began to loosen, the pain started to subside as the injury healed. A full recovery was made.

Muscles stretch best when pre-warmed, such as after aerobic training. Individual stretch exercises should begin with gentle range motion movement and gradually become a full static stretch. Body stabilization, alignment, and the use of abdominal muscles for support will enhance flexibility gains. There is a great variation in natural flexibility between individuals and everyone’s response to training will be different. Not everyone will be able to touch their nose to their knees!

There are a variety of positions that are effective to stretch muscles. Talk to one of the Balance Pilates instructors about the flexibility exercises that best fits your needs. Remember, the fittest exercisers make flexibility training a regular part of their exercise routines.

Waist circumference

This gives an indication of how much fat is stored around your middle. Excess fat in this area increases your risk of heart disease and diabetes.
It’s also associated with a greater risk of high cholesterol levels which, in turn, increase the risk of heart attack and stroke.

A waist circumference greater than 32in for women and 37in for men increases the risk of cardiovascular diseases – for example, heart attacks and stroke – and diabetes.

The greatest risk is for women with a waist measurement of more than 35in and men with a waist measurement of more than 40in.

Place a tape measure around the narrowest point of your waist (between your lower ribs and your hips), breathe out and measure the circumference.

Body mass index

You can check your body size using the body mass index (BMI), which assesses your weight in relation to your height.

You can visit the National Heart and Lung Institute to calculate your BMI

Check your numbers:

Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

Body fat

You can measure the amount of fat in your body using scales designed for this purpose, often called body fat analyzers. These pass a small, safe electrical signal through your body.

Lean tissue, such as muscle, and blood contain water and act as conductors of the electrical signal, while fat resists it. The greater the resistance, the more body fat you have.

Body fat is only one aspect of health. Your General Practitioner can advise whether additional measurements such as blood pressure, resting heart rate, blood cholesterol, and fat and glucose tests are necessary.

Check your numbers:

Description Women Men

Essential fat 10–13% 2–5%
Athletes 14–20% 6–13%
Fitness 21–24% 14–17%
Average 25–31% 18–24%
Obese 32%+ 25%+