6 Pilates Exercises To Help You Stay Sane On An Airplane
The hustle and bustle of flying can cause even the best of us to forget our most deeply ingrained exercise mantras. So if your peace goes out the window as soon as the plane takes off, try some simple Pilates exercises en route. Bringing your awareness back to your body as you fly may help you arrive slightly less jet-lagged.
This one works wonders when trying to stretch out your back in those upright seats.
To start, sit as tall as possible with your shoulders away from your ears, drawing your stomach up and in. Connect your lower spine to the seat, then connect your middle spine to the seat, then your upper spine, until your whole back is lengthened flat against the seat.
Inhale, then exhale to release back to your naturally curved sitting position. Repeat 10 times.
- Chin Tilt
Easily mistaken for nodding your head yes, these chin tilts can release some serious travel stress.
Keeping shoulders pressed away from your ears, gently drop your chin toward your chest as if squeezing an orange. Feel the stretch all the way down your neck and back.
- Toe Taps
Tuck your carry-on items beneath your seat so your feet have a few inches to maneuver. These can even be done with your seat belt fastened.
Sit upright with both feet on the floor and draw your stomach toward your spine. Gently pick up one knee, lifting it at a 90-degree angle, keeping the other leg flat on the floor. Put the first leg down, then alternate and pick up the other leg. Repeat 10 or 20 times. Your core will engage whether your realize it or not. (It’s kind of like marching in place sitting down.)
- The Sitting Hundred
This one requires a bit more imagination, as the arms will stay still, unlike the traditional version of the Pilates hundred.
Engage your core and pick both feet up off the floor just a few inches. Keep the knees and ankles together with the knees bent, suspended in the air and begin your core breathing.
Inhale for five counts, then exhale bringing your stomach towards your spine for five counts, and repeat that breathing pattern 10 times until you reach 100. Keep your whole body still and engage your core while you breathe.
- Calf Stretches
These are especially helpful on long-haul flights.
Standing with your feet parallel, take one foot back behind the other so the back knee is straight and the front knee is slightly bent. Keep the back knee straight and lift the back heel, then lower it, really sinking the back heel down so you can feel the calf and Achilles tendon stretching. Alternate legs and repeat as many times as you can on each leg.
These can be useful when standing in line, or while waiting to stow your baggage in the overhead locker.
Stand up straight and draw your stomach toward your spine. Separate your feet slightly if your fellow passengers aren’t crowding you too much and point your toes forward. Gently bend your knees over your toes, then straighten. Rise up onto the balls of your feet then lower your heels back down. Repeat 10 or 20 times. This looks like you are trying to find your seat, but you are really giving your lower legs a great workout.
Quinoa salad is an incredible real meal option while traveling. Not only that, but it is so easy to put together. Simply cook your quinoa and add whatever toppings tickle your fancy and voila! Deliciousness 🙂
Hummus and veggie sticks are another great go-to snack while on the go. Giving you lots of natural vitamins, protein and water.
A handful of Almonds is great for staving off hunger and is loaded with fiber, calcium and protein! They are easy to pack in any travel bag.
Breakfast Cookies are the perfect travel snacks because they are essentially oats, sweetener and your favorite additions all baked into a healthy delicious dessert-tasting cookie. Does it get better than that?! They are a one-bowl dish and provide lots of protein and fiber sustenance for you on your trip.
Because most of the water is extracted from dried fruits, their nutrients are condensed into a small package. Dried fruits like apricots, raisins, prunes and figs contain high amounts of beta carotene, vitamin E, niacin, iron, magnesium, potassium and calcium.
You can easily carry a tea packet on the plane and just ask your stewardess to bring you a mug of hot water and sweetener of choice and you can just steep your tea. Green tea will help with energy, or if you get sick in the air, ginger or peppermint tea is great for calming your nerves and your stomach.
How to find “YOUR” perfect Pilates studio while traveling
A Growing and Changing Industry
It is exciting to see the plethora of Pilates studios that are popping up as this beneficial form of exercise becomes more and more popular. The term Pilates is not trademarked. Like the term yoga, it is generic, and therefore anyone may label themselves an instructor of Pilates plus any business may label their product Pilates.
While this situation has allowed individuals and businesses to claim that they teach an exercise regimen that, in reality, has no basis in the philosophy and repertoire that Joseph Pilates created; it has also allowed Pilates to become increasingly available to more and more people.
Getting Started: Your Pilates Search Begins
With all this in mind, how can you find a good Pilates studio, one dedicated to your unique body and its unique needs? Don’t fret, it is possible and not that difficult with just a little research! Your first step will most likely be an Internet search. Then, by calling and/or visiting a few of the studios that appeal to you, you will find the best fit for you and your body!
While looking up various studios, notice what they are selling. Are they focused on selling you a new body, or health? While Pilates has aesthetic benefits, its primary purpose is to help the body move better and healthier. Remember, a healthy regimen includes Pilates plus good nutrition and cardio.
Quality Instruction Plus Varied Options Equals YOUR Ideal Pilates Studio
You will want to attend a Pilates studio that welcomes you and motivates you with a focus on meeting the individual needs of its clients. Does the studio seem student-oriented with small student-to-instructor ratios plus attentive instructors that correct form? Does the studio offer a variety of services and products, from private sessions to different classes with established levels? With unique starting points and goals, every client’s Pilates path will be distinct, and a good studio will not only be able to accommodate any path but help you map out your personal path.
While looking online for a studio, remember to read reviews. These will help you weed out some less than stellar studios, plus the reviews will help you dial in on the quality studio that best fits your needs.
Qualified, Certified, and Well-Equipped
Confirm that the studio’s instructors have received their certification from an approved Pilates training program. One that works to ensure the quality and integrity of Pilates instruction around the world.
- ½ cup raw cashews, soaked in water for 2 hours
- ½ cup So Delicious Dairy Free Unsweetened Coconut Milk Beverage
- 1 tablespoon apple cider vinegar
- 1 tablespoon lemon juice
- 1 tablespoon nutritional yeast
- 1 teaspoon Dijon mustard
- ½ teaspoon ground turmeric
- ½ teaspoon smoked paprika
- ⅝ teaspoon + ¼ teaspoon salt, or to taste
- 4 large carrots, peeled and sliced into rounds
- 1½ lbs asparagus, woody ends trimmed
- 1 tablespoon olive oil
- 16 ounces mushrooms (of choice), thickly sliced
- 3 cups cooked quinoa
- Fresh ground black pepper or paprika, for topping (optional)
- To make the vegan Hollandaise sauce, place the cashews, milk beverage, vinegar, lemon juice, Dijon mustard, turmeric, smoked paprika, and the ⅝ teaspoon salt in your blender, and puree until smooth. Let this sit while you prepare the rest of the meal; it will thicken slightly.
- Steam the carrot slices and asparagus until tender, about 10 minutes (if the asparagus is thin, it will take just 5 minutes).
- Meanwhile, heat the olive oil in a large skillet over medium heat. Add the mushrooms, sprinkle with the ¼ teaspoon salt, and saute until just tender, about 3 to 5 minutes.
- Divide the cooked quinoa between two bowls. Top with the vegetables and drizzle with the vegan hollandaise – I use it all!
- Optionally sprinkle with fresh ground black pepper or paprika, to taste.
Just as most of us have learned to read labels on the food we eat, it is equally important to become ingredient detectives when choosing our personal care and home products. Because it’s not only what we put IN your body, but what we put ON our body that can affect our health.
Come and learn how you can make safe, effective and affordable choices about your skin and home care.
Join Sari Dennis as she shares how to rejuvenate your cleaning cabinet!
Saturday March 18th
7261 W Charleston Blvd. Ste 103
Las Vegas NV 89117
Sari Dennis is a Board Certified Health and Wellness Counselor, PCRM Food for Life Cooking Instructor, Pure Haven Essentials Consultant and Author. As the founder of My Wellness Counts, LLC, Sari works with professionalism and compassion, guiding her clients to prioritize their health by connecting sound nutrition with healthy lifestyle choices. Sari received her training at the Institute for Integrative Nutrition in NYC, is Certified by Purchase College of the State University of New York (SUNY), and Accredited through the American Association of Drugless Practitioners (AADP).
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