Karrie Adamany Pilates
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BUILD YOUR CORE, STRENGTHEN YOUR COMMUNITY

Hello and Happy Spring!

Please join me for a benefit I'm co-hosting on May 30 at Sangha Yoga ShalaWhat you give will mean a lot to families in our community, and I'd love to see you there!

BUILD YOUR CORE, STRENGTHEN YOUR COMMUNITY 
A Pilates + Yoga benefit for Little Essentials
 

We will be offering Pilates Mat and yoga classes with a suggested donation of $25 (cash or check). All proceeds will go directly to Little Essentials, a non-profit organization that helps Brooklyn families in need. We are also asking for donations of new or gently used strollers, car seats and pack-n-plays
 
Come by for a class, or just drop off your donation. 
 
1pm: Post-natal Pilates (with babies optional) with Karrie 
1:30pm Vinyasa Yoga with Katie Frauman
2pm: Pilates Mat open to everyone with Karrie 

Sign up at: 
Fresh juices will be generously provided by The Shanti Shack. You can also buy a raffle ticket to win a special date night dinner at The Heyward!
 
I hope that you can join us, and if you can't, you can still make a donation. Ask me how!
xoka


Sangha Yoga Shala is located at 107 North 3rd Street, #3E, Williamsburg.
Little Essentials is a community-based 501(c)(3) organization that enables, empowers and educates families in need. We enable families to stay together by providing urgently needed essentials such as clothing, car seats, cribs and other supplies. We empower families and promote self-sufficiency by ensuring access to helpful resources. We educate by hosting free skill-building classes, workshops and other programs. Little Essentials: Enable. Empower. Educate. Helping our littlest in BIG ways

 

Picking Up The Pieces

Hello there. It's been a while, I know. I've not been slacking off, rather working some special projects that kept me away from this space. Here I am now, back in action, and ready to introduce you to my new baby blog The Maternity Leave Project.

This idea was born when talking to moms about the concept of “maternity leave.”  The traditional three-month leave is not enough time to bond with your baby, and it’s certainly not enough time to get back into fighting shape and ready for the work world. So I came up with a solution: The Maternity Leave Project, three months of concentrated exercise, a conscious eating program and all (mostly) in your own home so you can still maximize the time you have with your baby. We hope you enjoy the ride!

This project is an opportunity for me to pull together 15 years of Pilates training and work with post-partum moms into a purposeful new program. For Mom (Stacee), this is a way to reconnect with her body and build strength to look and feel good. And for you, we hope an inside look at the challenges and successes we uncover will prove encouraging. And sometimes even make you laugh.

Check it out and let me know what you think. I know you won't be able to resist this guy.

xoka

 

Karrie Adamany
Spring Cleaning for your body

We are finally seeing signs of spring here in New York City and that's a good thing, mostly. What's not to like? Oh, just those bad habits some of us have perfected over the past few months as a result of the winter drudgery. With a change of season those issues have sprung to the surface for many of us lately.

A typical client story goes like this, “I started eating cookies every day and drinking wine every night, and then waking up feeling tired and sluggish the next day, only to do the same thing again.”

So when one of my students said last week, “I feel like I need a re-education on how to eat," I decided to take her up on that idea. Because recovering from the winter is not just a matter of working out. Spring really is a time to listen to your body and re-learn how to feed it.

Look, I am very pro-cookies and wine, in moderation. But if you can change the way you think about your daily routine, you will see that making the cookie or the wine (or whatever your indulgence is) an exception, not the rule, will help you balance your system, creating better eating habits, and generally allow you to feel better and have more energy.

Because I had a terrible cold for a long time that then morphed into allergies (yay spring!), I started an elimination diet where I removed dairy, gluten, coffee, alcohol and sugar (except from fruit/vegetables). It sounds horrible, I know, but I wanted to see what difference it would make and how long it would take for me to see changes. What it is: I start the day with hot water and lemon. Then I make my own protein smoothie with homemade cashew milk, drink green tea, homemade green juices, snack on hummus and veggies and nuts, drinks tons of water throughout the day, and for lunch and dinner I eat grains/greens/salads/soups/lentils/beans. It’s simple, and it’s eating simply. And most importantly – I’m not hungry or feel like I am depriving myself. I’ve been making everything completely from scratch, and although it takes some planning and grocery shopping in advance, it’s really worth it. The result is that I have more energy, clearer skin, better sleep and most of all, I am much more conscious of what I am putting into my body.

How long will this last? I am looking at this as a reset for my body and my eating habits and my goal is 21 days. I want to eat all clean, organic, not processed food. When I re-introduce foods I have left out I will be able to tell how my body reacts. This particular plan may not be for everyone, but I gave you my example to show how it can be beneficial (and not difficult) to take a break. And when I finally eat pizza again I will completely enjoy it. Because it’s the exception, not the norm.

Tips:

-       Think about what your goal is before you begin to retrain your body/mind into making healthier choices. Improved digestion? Weight loss? More energy?

-       Eliminating certain foods from your diet allows you to see how your body reacts and how you can implement small changes that can have big results. Pay attention to the results. Certain things may work for you while others may not.

-       Make a plan of what you are going to eat and when. This can keep you from going off course.

-       Keeping your blood sugar at an even level throughout the day by eating smaller, healthy meals/snacks will help you from craving you foods you’ve eliminated.

-       Forgive yourself if you mess up. You can start again!

-       Exercise! In addition to my Pilates regimen I am also doing extra stretching and rolling on the foam roller, helping to release the toxins in my body.

Need some help? I am here for you.

Yours in healthy eating,

xoka

 

 

Picture Yourself Here

That's just one of the amazing views on just one of the hikes we will take on our retreat this Spring in Spain. Hike the Costa Brava, do Pilates poolside at the historic villa each morning, bike through timeless hilltowns in Catalonia, eat supurb local food and taste delicious wines - all with me! It's all that and more. June 2-8, 2014. Sign up now: www.spanishjourneys.com or contact me for more info. You'll love this trip - I promise. I've been going for 5 years and it never gets old.

xoka

 

 

Squeezing and Pleasing

Your inner thighs – that nether region of your legs that is the most challenging to keep toned and slim. You could just wear caftans and ignore this area but let’s save the caftans for your golden years (Yes, I do fantasize about the day when I can just rock the Maude look).

I know of two surefire ways to work your inner thighs, and one of them is by doing Pilates. The other one is fun, but it takes two, and Pilates you can do on your own.

Magic circle/balls squeezes

Sit upright on the edge of a chair with your feet parallel and knees hip height. This means that your feet are flat on the ground and your knees are even with your hips, so make sure your chair is the correct height.

Place the Magic Circle or ball between your thighs, just above your knees so that you can squeeze it using the fleshy part of your leg (not bone). Using your abdominal muscles to keep your spine long, squeeze the circle, pressing your knees together, with your inner thighs. Hold it for 5 counts then release the squeeze. Repeat this 3 times, then squeeze/pulse the circle for 10 counts. Release the tension. Repeat this exercise 3 times.

 

Side leg lifts

Lie on your side on a mat with your body in a straight line from your elbow to your tailbone (your body lined up with the back edge of the mat). Then bring your feet to the front edge of the mat (at a diagonal from your body).

Cross your top leg over the bottom leg by bending your knee and hold onto the ankle of your bent leg. Now your bottom leg is free to move. Lower and lift the bottom leg using your inner thigh. Repeat this 10 times.

Additionally you can lift your top leg to hip height and hold it steady while you lower and lift your bottom leg 10 times. While doing this make sure to keep your abdominal muscles contracted in order to keep your body still and stable. Only your bottom leg should be moving.

Add this to your 3 times weekly at home Pilates practice. Your inner thighs will tighten up in no time. You’ll feel this tomorrow when you get out of bed and walk around. You know, that special tingly, kind of sore feeling.

Oh, you need some direction and motivation? I can help you!  Email me and we will get a plan going that works for you.

Squeezing and pleasing…

xoka

By the way, a Magic Circle can be easily obtained on Amazon.com. You can also use a ball, a yoga block, or even a rolled up bath towel.