Stop doing crunches if you want to flatten your stomach!

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That’s right.  Stop doing crunches if you want to flatten your stomach!

Sounds a little crazy, but it’s true!  

If you’ve already read the 5 Dos and Don’ts, then you know crunches are the LAST thing you want to do for your “baby pooch.”

Sounds counterintuitive, right?

Let me explain.  If you’re dealing with ab separation, you need to encourage your muscles to come in and up.  When you do crunches, you’re pushing your muscles down and out– the opposite of a flattening effect!

The problem is, if you hire a personal trainer to help you tighten your tummy, I can almost guarantee they won’t know the proper procedures for Diastasis Recti (DR).  Most people simply aren’t educated about it.  What’s more, you need to take a slow, gentle approach because your body is still healing.  

You wouldn’t hit it hard in the gym right after surgery because you need to allow your body time to heal.  Well, you’re still healing from having your baby, so be careful and gentle with your body.  If you choose to work with a trainer, make sure they are qualified to deal with DR.

If you want to start the healing process safely and naturally with a qualified expert, I’m happy to tell you about my new program called In And Up!

In And Up is specifically designed to guide you through the process of healing your Diastasis Recti at home. No surgery. No gym time.

This six-week online program will give you the guidance you need to heal, and I’ll be with you every step of the way through our private Facebook group! Click below for more info and to register.

Join me for the next round starting Monday January 22, so you don’t have to wait any longer to get your body back.

Registration will close soon, so don’t miss out on this opportunity!

Ann Samoilov Reviews My Pilates for Neck Pain Audio

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In case you think Twitter is useless, here is a great testimonial from my Twitter friend Anne Samoilov

Lynda Lippin's Neck Pain Pilates Audio leads you very clearly through key fundamental exercises which has relieved several of my clients recurring neck and shoulder pain. I have even used it myself, since I'm a new mom. I spent more than a year bent forward watching my daughter breastfeed. My neck was always in pain--even after I stopped breastfeeding. I'm a pilates instructor and her audio guide put me through my paces. Within a few days of doing the fundamental exercises, my neck pain is gone. I highly recommend getting this audio guide - it works, even if you have prior experience with pilates. Lynda has provides the listener with the exact cues that work. She is easy to understand and her voice even has the added benefit of relaxing you as your doing the routine. I highly recommend the audio guide!

Download the Pilates for Back and Shoulder Pain Audio $20

Review of Pilates for Neck and Shoulder Pain Audio

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I've used your audio a few times, now. My neck and shoulders feel pretty good! Your voice and directions are easy to understand, and it is brief and simple enough that I am not at all daunted to fire it up and do a quick session in the mornings. I think it helps me start the day with better posture at the computer, too. I'm eager to see what long-range effect it has on my neck, since I have a tendency towards forward-head posture... All in all, I think people will like and benefit from this product. I hope you're marketing this and your other MP3's to people at risk for repetitive stress injuries working at the computer--that would be a great target market. Very good job! Best, Beverly

Pilates is really great for relieving neck and shoulder pain and tension while also strengthening your muscles to hold you in alignment and out of pain.

This Pilates For Neck and Shoulder Pain Audio, along with others, is available for instant purchase and download for just $20.

 

Martial Artist Reviews My Pilates for Back Pain Audio

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This is from Scott Taylor, Karate and Kickboxing Instructor as well as editor of the Uechi-ryu Journal.

I recommend this audio program to anyone looking to rid themselves from back pain and who does not wish to leave the comfort of their own home to do so. Lynda's voice is soothing and her instructions are crystal clear and so easy to follow!

Change your life like I am doing~ I have been following Lynda on my iPod for about a week now and am blown away by the difference it is making!

Simply put – Do NOT spend a dime on any books or videos to ease your back pain until you listen to Lynda's audio program!

Buy Pilates for Back Pain Audio

Pelvic Floor Health and Why So Many Adults Pee Our Pants

Am I really writing one of my last blog posts of 2017 about urinary incontinence? Yes, I am!

I was at CVS the other day, and happened to run through the underwear protection aisle (I lump all pad products, whether they be for menstrual blood or urine, together as underwear protection). Since my hysterectomy 21 years ago, I haven't needed to frequent that aisle, so I hadn't quite noticed the proliferation of new products geared to adults with urinary incontinence.

I mean, there were more products of the adult diaper variety than of the maxi pad variety.

Or, to be perfectly blunt, more adults are accidentally peeing their pants now then they were 20 years ago. And that should be of concern.

I. Your Pelvic Floor Is Part of Your Core

With all the discussions of core strength and debates over bracing vs. scooping in the fitness and Pilates worlds, you would think that all trainers are intimately acquainted with the basic structure of the "core". You would be wrong!

And with all of the adult diaper-type pads and pull-ups, you would think that people would be concerned that their pelvic floors are clearly not working. But no, we seem to just accept it and add more products to our weekly pharmacy spend.

II. Not All Core Exercises or Programs Are Good for Your Pelvic Floor

There is the rub! If you bear down too much doing any exercise, including ab work, you will be straining your pelvic floor muscles, not strengthening them. This includes sit ups, planks, and bridges, as well as yoga and Pilates exercises.

And heavy weight training, CrossFit or Olympic-style, almost always causes pelvic floor strain from inhaling and bearing down. Peeing while lifting, in some circles, is actually considered a badge of honor. 

III. Having A Baby Weakens Your Pelvic Floor

Why, oh why will obstetricians not discuss this? Even a perfectly healthy and easy vaginal birth will affect your pelvic floor, and a more difficult birth or very heavy baby will mess with you even with a cesarean.

But if you are still leaking urine a year later, that is a problem. Proper breathing and engagement of the pelvic floor in specific exercises will help. My In and Up! diastasis recti program is also great for Pelvic Floor strengthening independent of DR. 

A Final Note on Urinary Incontinence...

Peeing your pants is really not OK for grownups who are otherwise healthy. It really isn't! While Kegels are always useful, it also importance to work your pelvic floor while moving in varied positions, so you can learn to hold it in when you sneeze, run, pick up something heavy (including a child), and stand up. You ultimately need to work supine, prone, on your sides, sitting, and standing to increase functional pelvic floor strength.

Click here for more on breathing and your core.

Click here for more about Diastasis Recti, pelvic floor, and Pilates.

If you find yourself spending extra money on pads and special underwear to absorb leaking urine, I invite you to try my In and Up! program. Whether or not you have a diastasis, it will help!

The next round starts January 22. I would love to see you there!

Casio G-Shock 35th Anniversary Celebration - A Great Party!

When I received a media save-the-date for the Casio G-Shock 35th Anniversary Celebration, held earlier this month at the Theater at Madison Square Garden, I thought, "How did I get on this list?" This was quickly followed by, "I can't wait!" After all, not only do remember the first G-Shock ad (my senior year in high school) and my first Casio watch, but Eminem played the 30th Anniversary Party, and the likes of Kanye and Kesha have entertained at past brand events. I RSVPed.

Why G-Shock Watches Are Special

The G-Shock is a super-strong, virtually unbreakable watch. All of the watches are built to resist centrifugal forces, impact forces, water pressure, and vibration. They can withstand temperature extremes, and are used by much of the world's military, as well as pilots and athletes. In fact, we watched the Rangers' Mark Messier recreate that first G-Shock ad, shooting several watches into the goal net. All of them were still working! 

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New G-Shock Developments

At the Press Event, we were able to see examples of all of the G-Shock models for the past 35 years, plus displays of every new watch, including the women's sport S-series, the new Master of G series, and the designer collaborations with Pigalle and Eric Haze. There was an area where we could watch a live hammer test of the watch (which just kept working), and we saw the new prototype watch that is made from sapphire crystal.

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We heard presentations from Casio CEO Kazuo Kashio, G-Shock inventor Kikuo Ibe (who was wearing the $100,000 crystal watch prototype), artist Eric Haze, snowboarder Louie Vito, Kith founder Ronnie Fieg, Pigalle designer Stephane Ashpool, and several other guests. Did you know that Casio has shipped over 100,000,000 G-Shocks? That is totally worth celebrating!

The Party

Following the press event, tables were set up with popcorn and beverages, and Off White designer and all around creative genius Virgil Abloh took his spot at the DJ booth. He managed to blend old school R & B with new hip hop in a way that was seamless and totally danceable. He spins only at private events, so if you have the opportunity to see him, do it! I hope to see him again.

And then the night's special entertainment - A$AP Ferg and the entire A$AP Mob, with The Cozy Boys! We could not have asked for a better show.

And yes, there was a gift bag! A nice tote featuring Eric Haze's 35th anniversary logo, a thumb drive shaped like a G-Shock, a patch, a coffee table book of G-Shock history, and a gorgeously painted Japanese hand towel, designed by Three Demons Design, featuring the Statue of Liberty wearing a G-Shock.

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A Successful Event

This event was successful on so many levels. First, we learned a lot about the brand. We saw examples of every watch, received all of the technical specs, and were able to ask questions of all the Casio executives and engineers in attendance. Hubby actually wants to go to the store uptown and try some on, and G-Shock was not really in his radar before this event.

[An aside - I still know little to nothing about the Asics collaboration with Steve Aoki after the brand event last month. In fact, I have no idea what shoe I wore to jump on the trampoline. Just saying.]

Second, we heard a lot of personal stories about the brand from people who wear them in extreme conditions, which helped us see their place in the market. Third, it was an awesome and memorable party, with drinks, snacks, and truly A-list music. Plus the gift bag was thoughtful and special. It makes me feel all warm and fuzzy, and super-knowledgeable, about G-Shock. 

[Another aside - we left the Asics event with nothing tangible and no information. Nothing printed or on a thumb drive. Nothing was said at the event other than blanket statements that were already online. I am not sure that these brand "experiences" with no real direction or solid information are that effective, or whether they just add noise to a super- crowded marketplace.]

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My G-Shock S-Series Wish List

The S-Series (see above) is a nice nod to the upscale women's fitness market, but it could do so much more! Currently the main additions are a pedometer (step counter) with a reminder when you are inactive too long, and a stopwatch. Now, pedometers are everywhere. Every Fitbit, iWatch, and smart phone has a pedometer, and stand alone versions often show up free in cereal boxes. And while a stopwatch is somewhat useful, an interval timer would be even better.

So, just in case Kikuo Ibe or some Casio G-Shock executive decides to look at this post, here is my relatively short S-Series wish list:

  • Full fitness tracker capability, including heart rate. 
  • Impact resistance for kettlebells and such
  • Interval/Tabata timer
  • Ability to save data for tracking (wifi)

And thanks, Casio, for an awesome night and a great watch brand! 

Pilates Mat Teachers - This Is For You!

If you have been teaching Pilates Mat for at least one year and would like to increase your knowledge and revenue, you have come to the right place!

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I have noticed that Pilates Mat teachers are a very underserved population in the Pilates world. In fact, many Pilates teachers do not even recognize mat-only training, which leaves you with very few continuing education and mentorship opportunities. That is very sad, since many people have their first introduction to Pilates in a mat class that is often taught by a Pilates mat-only teacher who successfully completed a weekend, or even online, training. 

If you are a Pilates mat teacher with at least one year experience, and successfully completed a mat-only or comprehensive Pilates training, this post is for you!

If you have been searching for ways to reinvigorate your teaching, leading to more buzz, more new clients, and better client retention, you are in the right place.

I can guarantee you that having more knowledge about the actual Pilates mat exercises, including the order, progressions, modifications for common injuries, appropriate use of props, and extras like the standing footwork and wall exercises, will make you a better Pilates teacher and lead to full classes, better retention rates, and more sustainable income for you.

Start with my free guide - 5 Simple Ways to Make More Money Right Now Teaching Pilates Mat

Mastering the Mat MENTORSHIP

You will have people flocking to your classes when you start teaching Pilates mat in proper order, as well as extras like the standing footwork, wall, and 2x4 work. Your clients' feet will feel better, their posture will improve, and their booties will be higher and tighter. Who wouldn't want that?

In just the first 2 hour video, I cover Basic and Beginner mat, as well as easy-to-implement and super effective standing work that everyone can do at any level. You will do and learn the mat, standing footwork, wall, and 2x4 exercises. Add these to your existing mat classes and watch how many people tell their friends!

In the four following videos, I cover the Intermediate and Advanced Pilates mat exercises and how to progress clients into them. You will also learn how to modify the Pilates mat exercises for many common injuries, including back pain, and when and why to use props in your class. 

Clients Love Consistency

Pilates mat teachers often believe that their clients will get bored with a consistent series of exercises, but in my 28 years of experience that is not the case. Think about the most successful fitness studios and classes - Soul Cycle, Barry's Bootcamp, Orangetheory, and Crossfit all offer a consistent product. You know what the class is, and it is the same no matter where you go, with only very slight, if any, variations.

Instead of new, my Mastering the Mat Pilates mentorship invites you to go deeper into your Pilates practice. Your advanced Hundred will be completely different than your beginner Hundred, even though it is ostensibly the same exercise. I invite you to re-discover, and again become excited about, Pilates mat.

Start with my free guide - 5 Simple Ways to Make More Money Right Now Teaching Pilates Mat

About ME & The Mastering the Mat Mentorship

I was originally trained in Classical Pilates at Purchase College, under Steve Giordano and Nancy Allison. When I moved to Philadelphia for graduate school, I worked with and taught with Karen Carlson, who had learned from Mary Bowen. And when I settled on a mentor and certification, I chose Eve Gentry and the PhysicalMind Institute, as I was a founding member.

When the trademark lawsuits started in the 90s, I left the classical community and stuck with PhysicalMind. In 2000, I started doing teacher training for them, which I did for over a decade. Yet, here I am, a Master Teacher at Real Pilates, as classical a studio as you will find.

I speak both classical and contemporary, and answer any and all questions. You will learn how to teach Pilates mat in a more consistent and classical way that will benefit you and your clients.

Start with my free guide - 5 Simple Ways to Make More Money Right Now Teaching Pilates Ma