When spam was ham in a can....

     It took me a long time to embrace modern technology. Three years ago, the only thing I could do on a computer was send and retrieve emails. And even that didn't always go well. Until a few months ago, I didn't even know what spam was. I always thought it was ham in a can. It never did appeal to me, so it made sense when people would use that word with a look of disdain on their face.
    
   I've come a long way, and I am proud to report that I am completely self taught. Which means that I have made a a lot of mistakes along the way. I have unknowingly breached online etiquette, unwittingly looked like a nit wit, and have often appeared downright ridiculous as well as unsophisticated. But, I learned a lot.

    Early in my timid exploration of this form of communication, I was invited to join two online communities. One encouraged participation and dialogue among it's members. I guess the other one didn't, which I discovered after committing an online faux pas by responding to a conversation. Apparently the "conversation" was all one sided, and I was rewarded with a very public, brutal and humiliating verbal attack. Online, of course. My "friend" would never have the nerve to speak to me that way to my face. I was so upset I had to seek professional help. It took a few weeks to realize that I wasn't the one that had the problem, but it still took a while to recover from that. 

    I did recover, and I got back on the horse (or the keyboard) and continued to learn the magic of modern technology. I still make mistakes, and sometimes I make the occasional and unintentional faux pas. I just don't beat myself up over it anymore, nor do I let anyone else do it, either.

    In reality, I really am an old fashioned kind of girl. I prefer face time over screen time. I prefer holding a hand instead of a smartphone. To me the sound of a voice is much sweeter than the sound of a keyboard. Most of all, I prefer a lively conversation rather than the silence of a written response. After all, I can talk faster than I can type, and with a lot less mistakes as well. 

    Besides, I'm also a people person. I love meeting them, talking to them and working with them. It is my life's work. I need to embrace that part of myself just as I continue to embrace this wonderful but often confusing high tech world we live in. 
  
    But, I still do miss the days when spam was ham in a can. Everything just seemed easier back then. 



Be healthy!
Cheryl Ilov, PT, GCFP

Licorice, lollipops,chocolate and health fairs....

    I attended a health and wellness expo last week to promote my business and share the methods I use to help people move better, feel better and get out of pain. I don't participate in many events, but when I do, I always place a lovely basket of high quality dark chocolate at the edge of my table. 

    Just the thought of chocolate brings a smile to my face. And the smell! Is there anything more comforting than the smell of rich, dark chocolate wafting over you? Especially when you're feeling stressed or anxious. As much as I enjoy getting out in front of the public, these big health expos make me incredibly nervous. I'm always afraid of feeling inept, or out of place.

    As I organized my table, I set out my basket of chocolate. The heavenly aroma combined with the pretty wrappings began to work it's magic. A few more deep breaths and I was home free. The other exhibitors were filling the room. One of them walked past me, so I gave her a bright smile and greeted her with a chipper, "Good morning!" She looked derisively at my table, sneered, and said, "Candy.....at a health fair! That hardly seems appropriate." 

    Sheesh! I wanted to educate her on the many benefits of dark chocolate, but she didn't seem interested in friendly conversation. She breezed past me to set up her table, which was across from me. To make matters worse, the nice young lady next to me was pulling out fresh produce and setting it out just a hair's breath away from my chocolate. 

    My nerves started to kick back into overdrive, and the familiar feeling that I didn't belong there threatened to take over. To pass the time and to avoid the condescending looks from my neighbor, I walked the floor to introduce myself to the other exhibitors. After all, if I was going down, I might as well go out in style.  

    I saw all kinds of people representing all kinds of businesses. I also saw bags of chocolate, bowls of licorice, and even a basket of gourmet lollipops. Yes, all at a health fair! Apparently I wasn't the only one who felt it was okay to bring a few treats to the table, so to speak. Maybe I wasn't out of place, and maybe I did belong there. My confidence started to return, along with my sense of humor and my incomparable stubbornness. I was ready for action. 

    It was a terrific event. I ran out of chocolate before the day was over. The gourmet lollipops were gone within a few hours, and so was the licorice. My next door neighbor never did run out of kale. And the lady across from me never ran out of opportunities to scowl as people walked past her with their licorice, lollipops and chocolate. I felt bad for her, because she didn't seem to be having much fun, and she didn't seem particularly happy. A small piece of chocolate might boost her spirits a bit. 

    Remember, everything in moderation. Including chocolate. And kale. It's good for your health!  

                                                                                                         

Be healthy!
Cheryl Ilov, PT, GCFP

The Power of Pilates, and why it works....

     The Pilates Method is famous for developing long, lean muscular bodies while improving flexibility, posture and core strength. This remarkable method created by it's founder, Joseph H. Pilates, helps you stretch, strengthen and re-shape your entire body. Pilates also helps you recover quickly from injuries and prevent future injuries. The six basic principles specific to Pilates incorporate the ability to pay close attention to yourself while you simultaneously activate your core muscles, elongate your spine and precisely moving through each exercise. Here's a closer look at these principles. 

        Concentration 
    Concentration truly embodies the mind/body connection that is the key to Pilates and why it makes it so effective and powerful. In Pilates, we move slowly and carefully, paying attention to each detail of every movement. It's more challenging than you may think when you begin, but eventually it becomes easier and will transfer over to all of your physical activities.    
    
         Control
    With Pilates, it is important to be in control of every part of your body, during every aspect of the movement. If you don't know exactly what you're doing at each moment in time, your movement will have no purpose. This type of "control" is not rigid or forced; instead, it is finding a way to move easily and gracefully, even with challenging movements.

         Centering
    In Pilates, finding your center means isolating and activating your lower abdominal muscles. It is the starting place of Pilates, from where every movement develops, and is often referred to as the "girdle of strength." Once you understand how to engage your center, it will change the quality of your movement for life. It will improve your posture, flatten your stomach, and give you a strong support for your low back.

        Flowing movement
    Flowing movement is a close companion to centering. Each movement flows outward from a strong center and is smooth and continues. No movement is abrupt or jerky, but transitions seamlessly into the next part of the movement or exercise. Each movement moves fluidly from one position to another, like a well choreographed dance, without stress or strain.

        Precision
    Precision is a close companion to control, and I consider it a form of "physical fine tuning." Working carefully with the precision of each movement recruits individual muscle fibers and the nerve fibers that communicate with them. Smaller muscles are now able to help your bigger, stronger, bulkier muscles. As a result, your smaller, weaker  muscles develop strength and your bigger muscles get longer, leaner, less bulky and more flexible. Pretty amazing, isn't it?

        Breathing
    In Pilates, the breathing is a major part of the ease and the flow of each exercise. The rhythm of the breath is smooth, even, flowing and natural; it is never forced. The exhale occurs during the most challenging part of the exercise to help engage the core muscles, elongate the spine and lengthen the limbs. This breathing pattern helps you complete the exercises effortlessly and gracefully. 
       
    These six basic principles and level of awareness, self attention and concentration can be applied to any exercise regime or physical activity. Give it a try, and let me know how it works out for you. You may be surprised at how good you look and feel!

Be healthy!
Cheryl Ilov, PT, GCFP

                     

A trip to Target and a lesson about "stuff"....

    The other day I decided to make a quick run to Target to pick up a few things that I really needed. I figured it wouldn't take long, especially since I didn't need much. I grabbed what I needed and stepped up to the checkout counter. There was only one customer ahead of me so I knew I would soon be out the door and on my way home. 

    Her basket was full of small items, and the cashier meticulously turned each one over in his hands a few times before he scanned it. This was going to take longer than I thought, but that's okay. I have a lot of patience and I'm pretty good at entertaining myself. I played Ninja mind games, I played with shifting my weight, and I looked at a few magazines. Good grief, this was taking forever! 

    I was tired, my feet hurt, and I worried about getting home to let my dogs out. They are Italian Greyhounds, and they are notorious for being lackadaisical about their house training, especially when they've been left alone too long. They aren't malicious about it; it's just not high on their list of priorities. Finally, the cashier pulled off the sales receipt and handed it to the customer. She looked at it and said, "This isn't right. You overcharged me." Uh-oh.

    It took a few moments for him to realize his mistake. He put in a call for his supervisor. While we all waited for her to arrive, he smiled at me and said, "Miss, this is going to take a few minutes." No kidding. He was a gentleman, and I wasn't angry with him, especially after he called me "miss." But I had already waited long enough, and I politely replied, "It's okay; I'll come back another time. I really don't need all of this stuff right now, anyway." 

    The minute I said those words, I realized how true they were. There was nothing in my cart that I did need, except for the box of dog treats. After all, I had to give my little darlings something to keep them busy while I cleaned up after them. Everything else was just "stuff" that was getting in the way of my getting home, putting my feet up, and playing with my dogs. What was I thinking?

    I already have enough "stuff" in my life, and you probably do as well. The last thing we need is to collect more. Instead, perhaps we could focus on getting rid of the "stuff" we already have that may be getting in our way. Sometimes clearing out the clutter helps us gain clarity. I'm going to remember that the next time I feel the need to pick up a few things, and I'll think about what it is that I really do need instead.
    

Be healthy!
Cheryl Ilov, PT, GCFP 

The Feldenkrais Method(R) and the power of "no"....

    I learned a lot during the four years of my Feldenkrais Training. However, the most valuable thing I learned was from one of my favorite teachers when he veered off course during a group discussion. He did that a lot. He told us a story about an incident that happened when he was a guest teacher at another training program. I love stories, so I settled on my mat in that semi comatose Felden-fog that I would get during training segments.

    He told us that after the first few days of teaching he was aware of some grumbling and the undercurrents of a rebellion brewing. He gathered the class together for a 'family talk" and to give everyone a change to express their concerns. He went around the circle and listened to their complaints, most of them which were directed at him personally. 

    My teacher, the ultimate professional, patiently listened as the complaints against him grew exponentially as they went around the circle. It was as if each student was trying to out do the previous one, and the list of infractions took on a life of it's own. Finally, they got to the end of the circle. My teacher said, "Okay, but I'm not sure everybody had a chance to say everything they wanted to, so let's go around the circle again."  The students really ripped into him the second time.  He thanked them for their feedback. You have to know this guy. I just love him!

    The rest of the two week training went without any further mutinous activity. The students even seemed to warm up to him, but it did take awhile.  At the end of the training, the students told him how much they enjoyed having him as their teacher, how much they learned from him, and asked him to come back for another segment. He just looked at them and said, "No! Forget you!"   

    Okay, that's not exactly what he said, but you get the point. It certainly was enough to jar me out of my dream like state. I bolted up to a sitting position and just sat there, in jaw dropping, eye blinking stunned astonishment. He continued, "Why would I subject myself to that kind of abuse after the way you disrespected me? I don't need this stuff in my life." (Once again, I did some family friendly editing).

    Light bulbs flashed in my brain as a smile slowly came to my face. What a concept! Saying no, setting boundaries, and making decisions based on what you want to do rather than what someone else wants you to do. Did I mention that I love this guy? 

   From that moment on, anytime I was in a situation that wasn't working for me, I remembered that story. I would smile as I imagined myself repeating my teacher's exact words before I simply said, "No." 
    
    At graduation, I hugged my teacher and reminded him of that story and told him that the most valuable thing I learned in the four years was that magic phrase and the power of "no." He hugged me back and said, "Isn't it interesting how we all get what we need from Feldenkrais, and at the precise time that we need it?" That's just one of the many things that I love about Feldenkrais. I just love this Method, and I still love my teacher. I also love the freedom that I have from that one little lesson, the silly little story that taught me the power of "no."   

Be healthy!
Cheryl Ilov, PT, GCFP
    

Child's play....

    I went on vacation last week. I know, this doesn't sound like earth shattering news or a life altering event, but it was for me. I haven't had a vacation in six years. The reasons aren't important. Let's just say that personal responsibilities were a priority. During that time I had to leave my practice for weeks on end. Afterward, all my time, energy and effort was directed into rebuilding my practice. If you're self employed, you know what I mean.

    Vacations were a distant memory, and I wondered if I would ever see a beach again. Then my youngest sister invited us to go on vacation with her and her family. I hesitated, but she said, "Aww, come on! You really need it." It sounded like a good idea, but I worried about being away from work for that long. I'm so used to continuous hard work, sitting on a beach for a week seemed like the epitome of self indulgence. I was afraid I'd be bored.
 
   I wasn't bored, I was busy doing something that I hadn't done in a long time. I played, and I played all day long, like I did when I was a kid, with no goal or objective in sight. I played everywhere, and I played with everyone, including my niece, nephew, sister, brother-in-law and my husband. I even tried playing with a sand crab, but he wouldn't cooperate. Party pooper. No wonder why they call them crabs.

    We played in the ocean, in the pool, on the beach and in the sand. We played Ninja games and paddle board. I stopped playing when it came time for football and volleyball. That's where I draw a line in the sand, so to speak. I'm just not that kind of athlete. I challenged my niece and sister to a cartwheel competition. My niece taught me how to do a round-off, and I practiced handsprings in the sand. I failed miserably, but that's not the point.

    On the other hand, maybe that is the point. Like most of us, I had forgotten how to play. We lose that part of ourselves and our spirit of playfulness in the world of adult responsibilities. My sister was right. I really needed that vacation. Not only was it fun, relaxing, but a huge learning experience for me.

    During that week, I learned how to play again, without any goal or objective, but for the sheer joy of movement and self discovery. I learned that I still don't have to play football and volleyball to be a good playmate. I learned that sand crabs have really funny faces, but they make rotten playmates. I also learned that it's important to listen to a younger sibling, because sometimes they are smarter than you think and they know you better than you know yourself.

    I'm looking forward to the next vacation. But, in the meantime, my handsprings can use some work. Ooops, I mean play.

Be healthy, and playful!
Cheryl Ilov, PT, GCFP

A moose on the loose....

    I heard a frightening story a few days ago about a local woman hiking in the mountains with her dogs. They rounded a corner and surprised a moose with two calves. The moose charged, head-butted the hiker, knocked her to the ground and stomped her. Yikes! The woman is okay and the dogs are fine. There's no further update of the moose, but I'm sure she's forgotten all about it by now.

    Two years ago my husband and I tried to hike that exact same trail. It was early in the season, and the place was abandoned. My husband was excited because there wasn't another soul in sight. I was nervous for the exact same reason. There might not be any other people in the area, but I couldn't say the same about the wildlife. Especially the bears.

    I allowed my husband to talk me into a short hike. My unease escalated as we made our toward the trail head. I wondered out loud about bears wandering around with their cubs. The silence in the wilderness was deafening. Soon we came across a large sign at the base of the trail educating hikers about the slim possibility of coming across a bear, and what to do if that happened.

    Somewhat reassured, we continued toward the trail when we heard a loud crash. I froze like a deer in the headlights. My husband looked over my head toward the sound and whispered, "Holy (expletive)! It's a moose!" In all our years of hiking the Rocky Mountains, we have never seen a moose. Awestruck, we watched the huge animal as he ate a tree.

    It was one of those moments where you are completely one with nature. You feel honored, humbled and overwhelmed to be in the presence of such a creature. He was only about 25 feet away from us and my husband whispered again, "He doesn't even see us!" We stood in quiet reverence as the moose continued to eat, effortlessly snapping branches that were as large as a man's arm.

    Finally, he turned his head and looked at us. Excited, my husband whispered, "He sees us! He's checking us out now!" Uneasily, I asked, "Mike? Do moose charge?" Dead silence. Finally, he answered very slowly, "I....don't....know." That was good enough for me. We slowly stared walking backwards. Then we turned and ran like hell back to the car, realizing the folly of trying to out run a moose. I kept waiting to hear the pounding of hooves behind us, but apparently the tree was more interesting than two bumbling hikers on a trail. And to think I was afraid of bears.

    There are a few life's lessons in these two stories. First of all, life is full of surprises. It's also full of adventures. You never know who or what you're going to come across when you venture out into unknown territory. Sometimes you get knocked down and trampled on, but it's important to get back up again. Sometimes you need to go out on a limb, as long as no one is eating it and you can keep yourself safe. Also, what you are most afraid of might not be the actual threat. But, you'll never know unless you step out of your comfort zone.

Be healthy!
Cheryl Ilov, PT, GCFP

When the mind is willing....

    During ballet class a few days ago, my ballet mistress was giving us a complicated and challenging combination. I followed along closely, marking the movements in my imagination. I have learned that using my imagination is a powerful tool in helping me move through complex movement patterns.

   One of my barre buddies sidled up to me, and began telling me the reasons why she couldn't do the combination. My attention was divided. I didn't want to be rude to my friend, but I certainly didn't want to be disrespectful to my teacher. Most of all, I didn't want to lose my concentration. I smiled at my friend and said, "The mind is willing, but the flesh is weak."

    I moved to another spot. I found myself surrounded by another group of dancers who were commenting on how difficult the choreography was, reciting their physical limitations, their injuries, their short comings, and why they weren't going to be able to do the combination. I began to wonder why they even came to class.

    These strong, beautiful women were defeating themselves before the music even began. Instead of focusing on what they could do, they were telling themselves what they couldn't do. Hmmm, maybe it wasn't the flesh that was weak; maybe it was the mind that wasn't willing.

     I wondered what my friends were teaching themselves. I also wondered what would happen if they trained their minds instead of their bodies. Instead of programming their minds for failure, what if they imagined themselves moving through space with ease and grace, power and strength? Just imagine what they could accomplish!

    What we believe is what we become, and sometimes our belief system needs a tune up. Our brain is inherently flexible, and is always willing to explore new ways of thinking, feeling, sensing and moving. Be careful what you tell yourself, because your nervous system is always listening. And remember to use your imagination to help you move when the going gets tough. You may be surprised how much easier life's challenges can become.

     

Be healthy!
Cheryl Ilov, PT, GCFP

When the dog bites....

    I was driving home from work on Friday and just turned into my neighborhood when I saw a little white dog run across the street a few blocks ahead of me. As a devout dogaholic and previous owner of a doggie rescue, I immediately went on high alert. The dog looked lost as he randomly ran in the street.

    When I got closer, I saw an SUV along the side of the road looking toward the dog. I pulled up in front of the vehicle, hoping that the precious little dog was their pet. The SUV pulled up beside me. There was a young couple inside (about my age), and they asked me if that was my dog.

    "No," I answered, "Isn't it yours?" It wasn't. We all looked in the direction the dog had run and wistfully in the direction of our homes. I sighed and unbuckled my seat belt. "It's okay," I told them, "I'll help the little guy." They sure looked relieved and grateful as they drove off to start their weekend.

    The mailman just happened to pull up along the curb. He watched me get out of my car and asked, "Is that your dog?"  I answered, "No, but I'll see if I can help him, poor thing." The mailman looked relieved and continued on, happy to finish his route and start his weekend.

    I was on my own, just me and the sweet little dog. I sat down on the sidewalk, in spite of the fact that I was wearing my favorite white capri pants. I spoke to him, softly and quietly, to reassure him that I was here to help him get home so he could start his weekend. He slowly began walking toward me, and I continued to speak soft words of reassurance.

    All of a sudden an older woman (about my age) came across the yard and started calling the dog. It that instant that helpless little dog turned into Cujo. I'm not kidding. He started barking, snarling and running in a huge circle around me. Shocked at the sudden transformation, I asked the woman if he was her dog. "Yes," she replied, "And don't walk away from him; he might try to bite you."

    Well, that's a fine howdy do and thanks for your concern. Sheesh! I stood there, immobilized, while the woman ran around in circles, chasing her dog and trying to get him in the house. The situation went from being strange to absurd as the two of them ran around in circles in the hot sun. In the meantime, the circle was getting smaller. And tighter. And the psychotic little beast was getting closer.

    Finally, her daughter pulled up and opened her car door. The woman assured me that the dog would get in the car because he thought he was going to go for a ride. Geez, I thought my Italian Greyhounds were high maintenance. He ran up to the car and just before he jumped in, I sighed with relief and turned to walk away. My bad. At that moment, he saw his opening. He changed direction, lunged at me and bit me on the ankle. That's how I started my weekend.

    There are a lot of important lessons in this story. First of all, just because you think someone needs your help, they may not agree. Next, if you find yourself in a ridiculous situation, you may want to think twice before you turn your back on it. You never know who may be nipping at your heels. Another thing is that size doesn't matter. A nip where the Achille's tendon attaches can hurt. I guess we all have our Achille's heel, and my devout passion for dogs is one of mine, although I wouldn't have it any other way. Finally, and the most important point, is that I'm glad he's not my dog.

Giovanni and Chocolate Guido....they may be high maintenance, but they sure are sweet!

Be healthy!
Cheryl Ilov, PT, GCFP

The Delicate Dojo, and the stories begin....

    I got a fantastic text message from one of my Delicate Dojo students a few days ago. If you've been following me, you already know that I am a black belt in the ancient Japanese martial art of Ninpo Tai Jutsu, and I recently began teaching self defense classes for women only. I knew that eventually I would hear stories about how the classes came in handy in a real life situation, but I didn't expect them so soon. Here is her story.

    She and her 3 children (two girls aged 7 and 9 and a son aged 5) were sitting together outside an ice cream store enjoying their treats when a strange man suddenly approached them. He came right up to them, and without a word began picking lint off of her son's shirt. She was in a corner with her son sitting on her lap and her daughters on each side. He literally had them backed into a corner.

    Instead of panicking, she looked him directly in the eye. Calmly but firmly, she said, "Don't touch him." Incredibly, the stranger began to argue with her, and the situation became more threatening. Without taking her eyes off of his, she said, "Give him his space." She continued to look directly at him and kept her focus on his eyes. He immediately changed his demeanor, backed off,  then turned and walked away.

    How creepy. And what a creep! My student referred to him as "deranged." I'd have to agree with her, because I can think of no situation where it would be appropriate for a perfect stranger to approach a woman with her children and starting touching one of them. I don't know what his intention was, but I'm guessing it wasn't good. However, she was able to clearly communicate that she was the one in charge and in control of the situation.  

    My student is very petite and looks like a kid herself. Maybe he figured she would be an easy target. She wasn't. She told me that during the encounter she was as calm as could be, and admitted that she would have gone into full blown panic mode prior to taking the classes. By the way, she's only taken two classes. So far.

    My petite student was able to react calmly from a position of power and strength. She also taught her children a valuable lesson. If she had responded with fear, they would have as well. The entire family would have been traumatized. She would have lost her power, and the "deranged man" may have become emboldened. Instead, she effectively defused the situation and empowered herself.

    I love stories like this. I love hearing about positive outcomes. Most of all, I love hearing about women being able to find their power, strength, grace and confidence. I especially love it when the bullies lose. And that is why I started The Delicate Dojo, and began teaching women the art of self defense.

Be healthy!
Cheryl Ilov, PT, GCFP

Celebrating Independence Day....

    The past few days people have asked me how I plan to celebrate Independence Day. I said I was going to ballet class in the morning, and I was going to clean my house in the afternoon. I was asked, "No picnics, cookouts, going to the mountains, or fireworks?"

    No. I didn't want to celebrate in the traditional way. I prefer to have some quiet time for myself, which happens to include taking a ballet class on the 4th of July when I have a ballet mistress who is willing to teach. I also like to have time to reflect on this date and what it means to me.

    The past few years I developed a fascination for the American Revolution and read many books on the subject. I love history, but not the kind where you memorize names, dates, places, etc. That's just boring. I like the kind of history where you get to know the people who made it and hear their personal stories. I love to learn how they became involved in the birth of a nation.

    Their stories are amazing and inspiring. I am overwhelmed when I think of what these men and women sacrificed and the risks they took to build this great country. They put their lives on the line so I can have the freedom to go to ballet class, on a picnic, to the mountains, or do anything else that I chose to do. Not just today, but every day of the year. As a first generation American, I sincerely believe that is well worth celebrating. Don't you?

Be healthy!
Cheryl Ilov, PT, GCFP

A strictly forbidden learning experience....

    My journey into the world of martial arts has been interesting, as well as educational, to say the least. I have often been the lone female in a testosterone filled environment, but I've gotten used to it. I've even learned to enjoy it, but that's probably because I'm a natural born flirt.

    However, I love training with other women, and I am fortunate to be in a school where there are several other women who train. Women seem to have a natural ability and spirit, which is something my Sensei told me during the three years that it took him to get me on the mat. I didn't believe him then, but I certainly do now. I just wish more women would train in some form of martial art, but I know how intimidating it is to walk into a male dominated Dojo. .

    Which is why I began teaching self defense classes for women only. It's a lot less intimidating for women to enter a safe and fun environment, learn from another woman who's been around the block a few times, and also knows her way around the mat. It's an idea that came to me early in my training, and something that developed through the years.

    During the course of my training, I became acquainted with a group of men that practice an art that is different from mine but has similar roots. I've been invited to their seminars and workshops and have attended several of them. Even though I was from another discipline, I was always invited, and they continue to update me on upcoming events.

    Since they always keep me in their circle I sent them my information regarding my women's self defense classes. I thought they might be interested in what I was doing, and I'm sure they know plenty of ladies who would like to learn a few things to protect themselves. I received a terse response from one of their instructors.

    He told me, "Well, we don't have any women students, and I do teach men and women." I giggled. If they have no women in their school, how could he possibly teach them? And, if they did have women in their school, why would those women need of a basic self defense class? That's just silly. Then I wondered why they didn't have any women in their school.

    He informed me that the lineage of our arts are different. Of course, I've always known that. So has he. He concluded by telling me that while he has the utmost respect for my art, he must follow directives which strictly forbid cross training between us. Yikes! I wish I had known that before I took their training seminars. If I had known I was engaging in an activity that was strictly forbidden, I would have enjoyed it more. It would have been even more fun, and I would have felt a little naughty.

    I guess the flow of information is a one way street. How disappointing. Even more disappointing is the women who may have benefited from just a few classes who will now never receive this information. I understand that he was trying to protect his territory. But, he doesn't understand is that I am trying to protect women. Or at least teach them how to protect themselves.

    The ability to learn how to defend yourself should be easily and appropriately available to everyone, regardless of their age, gender, level of ability and personal belief system. We should be encouraging those who are vulnerable to find their power and strength, not holding them back because some one's ego got in the way.  Hmmm, maybe that's the reason there aren't any women in their school.

    Opportunities to learn are everywhere. Each one should be supported and celebrated rather than discouraged or tossed aside. No learning opportunity should never be strictly forbidden, for anyone, but especially to those who can benefit the most.    

 

Be healthy, and keep learning!
Cheryl Ilov, PT, GCFP

When neurons get stuck....

    Have you ever felt like you were stuck in a rut? Perhaps you have a certain habit or pattern that you've tried to change, but you keep repeating it, even when you don't want to. The old pattern comes creeping back, like an unwelcome guest in spite of your efforts.

    You try harder to change, put in more effort. and you fail again. So, you try even harder. That doesn't work, either. Tired and defeated, you may just give up. Maybe you even think that the problem is all in your head. In a way, it is.

    Neural connections that cause a specific response to a stimulus grow stronger with use. The response becomes faster and stronger through repetition. This explains why even complex tasks become easier through practice, which is a good thing. However, this same strong feedback loop can develop habitual patterns that don't serve us well and are difficult to interrupt.

    You could blame your neurons and just give up. However, since you and your neurons are one and the same, it would be more effective and a lot less effort if the two of you put your heads together, so to speak. Your neurons are here to help, and sometimes they actually know yourself better than you do.

     It is possible to interrupt an old pattern and allow for new pathways to be activated. It's called neuroplasticity. Neuroplasticity means that our nervous system  is inherently flexible and able to change during the course of our entire lifetime. But, we have to create an environment where our neurons are able to direct the impulses in a different direction to allow for neuroplasticity to occur. Here are a few tips to keep in mind to help support the process.

    Make small, slow changes to allow for new motor and sensory pathways to be activated. Give yourself time to integrate the changes, and don't get discouraged if you feel like you're not making progress. Remember, these changes are taking place deep in your nervous system in a visceral, organic way, not in a cognitive, thinking way.

   Another thing to keep in mind (so to speak), is to watch your language. Negative self talk can easily trip up the new neural pathways from connecting. Support your nervous system by speaking words of encouragement. No, I'm not kidding. Your nervous system is always listening, and nothing can make new connections go haywire faster than talking trash about yourself.

    Most of all, trust the intelligence of your nervous system. Your neurons are here to help, and they're smarter than you think they are. After all, they got you this far in life, haven't they? Just imagine how far they can take you if you let them. Speaking of imagination, that's another way to fire up your nervous system. But, that's a topic for another day.

Be healthy!
Cheryl Ilov, PT, GCFP

A tale of two neurons....

    I have always had a passion for the biological sciences, but when I experienced my first course in neuroscience, I knew I found my niche. My brain almost squealed with delight. I guess you could say I'm nuts about neurons. I even considered pursuing an advanced degree in neuroscience, but I just couldn't wrap my brain around it, so to speak.

    I couldn't see myself working in a lab all day. I'm more of a people person. But I sure did love the subject. I still do; it's like candy for my brain. But you don't have to be a nerd about neurons to appreciate how our nervous system works. It's a fascinating subject and it's really not that complicated, so I decided to share some of the basics with you. After all, why should the neuroscientists have all the fun?

     Neurons are nerve fibers that receive information from our environment and transmits it to our brain. These are sensory neurons. Our brain processes this information and responds by completing a specific action or movement. These are motor neurons. Sensory and motor neurons communicate to each other and to the neurons in our brain through a series of electrical impulses and chemical reactions, which is really pretty cool when you think about it.

     This reaction is a result from a stimulus in our environment. However, the stimulus must be strong enough to excite the sensory neurons to get the ball rolling. Once the sensory neurons start firing, a specific sensory and motor pathway is activated. Once this pathway has been established, stimulating the same chain of neurons over and over again strengthens and reinforces the pathway. A strong feedback loop is created, and less of a stimulus is required for the same neuronal pathway to be activated.

    This is a type of self education through experience, and explains why we can move through our environment without having to stop and figure out how we are going to move from sitting to standing, standing to walking, walking to running, jumping, playing, dancing....you get the idea. However, neuronal pathways and specific responses doesn't only apply to movement. It also applies in the context of feeling, sensing and thinking as well.

     We have to challenge our neurons and our nervous system to keep it fit and healthy. Engaging in a new physical activity, studying a foreign language, learning to play a musical instrument, reading a variety of literature, or writing yourself are just a few examples how to keep our neurons firing. Like I said, it is a fascinating subject, isn't it?      

Be healthy!
Cheryl Ilov, PT, GCFP

The Debut of The Delicate Dojo....

    I began my martial arts training ten years ago under the instruction of Sensei Marc Hanson of Kusa Dojo. My goal was to take a few classes, learn a few techniques, and then move on with my life. After all, I'm kind of prissy, and I couldn't see myself hanging out in a Dojo with a bunch of sweaty men for very long. Besides, I'm a dancer, and I certainly didn't want anything to interfere with my ballet classes. And, I was terrified of getting hurt.

    I met my Sensei three years before I started my journey into the world of martial arts. He was my acupuncturist, and for three years he tried to get me into his classes and onto the mat. For three years I refused. I finally capitulated, thinking I would take a few classes, and he would see how much I hated it. Then I could say, "I told you so," I could quit, and he would stop nagging me.

    But, something funny happened. I fell in love with training, and I fell in love with the art. However, I understand how hard it is for a woman to walk into a testosterone infested Dojo. Even though I already knew my teacher and some of his students, it was terrifying. I don't know why I kept going to class. It may have been my love of the art, my incomparable stubbornness, or the fact that I didn't know any better. Obviously, I was getting something out of it.

    It was early in my training that I had the inspiration for The Delicate Dojo. In my imagination, this would be a place where women could learn basic self defense skills, instructed by a woman, in a fun, safe and comfortable environment. Of course, in my fantasy world, these classes would be taught by someone who had a lot of spirit, who loved teaching, and who absolutely loved helping women tap into their Warrior spirit. I had no idea that woman would be me.

    The time has come. Who knew that my fantasy would become a reality, and I would be the teacher. It's funny how things work out, once you stop resisting the inevitable and let nature take it's course. Welcome to The Delicate Dojo, and discover that it is possible to look like a woman, act like a lady, move like a Ninja, and think like a Warrior. See you on the mat!



Be healthy!
Cheryl Ilov, PT, GCFP

The Feldenkrais Method, and the true measure of flexibility.....

    It's Feldenkrais Awareness Week, and a special time to celebrate this remarkable man and the Method that he created.

    Moshe Feldenkrais never intentionally set out to develop this unique method of learning through self education. Instead, it slowly and gradually developed from his own personal experience and frustration from trying to heal from a recurrent knee injury. Every time he thought his knee was healed, he would inadvertently re-injure it, often just by stepping off of a curb and landing wrong.

    After consulting with several physicians, he was advised to have his knee surgically repaired, with about a 50% chance of full recovery. He decided the odds were not good enough for him to go under the surgeon's knife, and he chose a different path. That path was the road to self education and self healing, through movement.

    His method is based on the scientific principle of neuroplasticity, which means that our nervous system is inherently malleable and flexible. This flexibility means that we (specifically our brains), are capable of changing and learning new patterns during the course of our entire lifetime. These new patterns are not limited to just physical patterns, but include thinking, sensing and feeling as well as moving.

    One major philosophy of Feldenkrais is that the measure of flexibility does not lie with the flexibility of one's muscles or joints. The true measure of one's flexibility lies within the core of every living being's existence: their nervous system. The ability to adapt to our ever changing environment, to interrupt habitual patterns that are not serving us well, to understand human nature, and the ability to recover from trauma is more than the true measure of flexibility. It is what brings us to the full measure of our human dignity.

    I feel incredibly honored and humbled, to be a Certified Feldenkrais Practitioner and to carry on his legacy and the gift of his remarkable Method. Thank you, Moshe! Happy Feldenkrais Awareness Week!
     

Be healthy!
Cheryl Ilov, PT, GCFP

Evening prayers, insomnia, and world peace....

   When I was a little girl, evening prayers were part of our bedtime ritual. From as early as I could remember, my mother would kneel with me and my sisters at our bedside and lead us in prayer. "Now I lay me down to sleep, I pray the Lord my soul to keep. If I should die before I wake, I pray the Lord my soul to take." Well, I guess that explains my insomnia. If there was a chance that I may die before I wake, I wasn't about to fall asleep.

    Then we learned "Our Father, who art in Heaven...." When I asked my mother who "Art" was, she explained, "You know, like your father, who art in the mill." Oh, well, that made sense since our dad worked in the steel mill. She was really good at explaining things. I swear she had a glint in her eye when she said that. My mother often had a gleam in her eye, especially at bedtime.

    One night she looked visibly upset when she led us through our prayers. When we were finished, she told us we were adding one more prayer, "And let there be peace, all over the world." We recited those words and crawled into bed.

    It was obvious she was worried, and scared. I could hear her and my father talking in the next room, and I struggled to hear what they were saying. After all, if I wasn't going to take the chance of falling asleep, I might as well be productive. I couldn't make out their words, and in spite of my efforts I fell asleep.

    The next few days were pretty tense. Not only were my parents solemn and preoccupied, all of the adults were as well. Our teachers were so distracted that they forgot to yell at us, and they gathered together in clusters to whisper among themselves. You know, the kind of behavior that always got us in trouble.

    It took a few years for me to understand the tumultuous times in which we were living. Words like the "Cuban Missile Crisis" meant nothing to me except that it upset grownups. Once things began to return to normal, a young President was assassinated, and violence seemed to be all around us. "Let there be peace, all over the world."

    Here we are, many years later, and still living in tumultuous times. But, peace is a choice that each of us make; in our own lives, our thoughts, our hearts and our actions. It may not be the kind of peace that my Mom had in mind the evening she made up that prayer, but it's a start. And it gives me the peace to sleep at night.
                                       

Be healthy!
Cheryl Ilov, PT, GCFP

The green machine and driven to drink....

    I work hard to keep up with the current trends in health, wellness, fitness and nutrition. It's more than my  profession; it's my passion. However, I'm a natural born skeptic, and I question everything. My skepticism is coupled with an adventurous spirit and a desire to try new things. Especially when it comes to the subject of health, wellness, fitness and nutrition. I know, it's a conflict, but maybe you can appreciate my confusion.

    I heard about green juicing several months ago from an acquaintance online. The scientist in me could understand the value of drinking raw vegetable juice. The skeptic in me wondered if it really would boost my energy and my immune system. The dancer in me wondered about the calorie content in the juice. The practical part of me wondered how much it would cost, how much work it would be, and if it was worth the effort. After balancing the pros and cons, I decided it wasn't for me.

    However, I couldn't stop thinking about it. A friend of mine told me she was juicing and feeling remarkably better, but I still wasn't convinced. I wasn't sure I could drink something that looked like the pond water behind our house where we went looking for tadpoles each spring when we were kids. It wasn't until a client of mine walked into my office after being gone for a month. She looked fabulous! Her eyes were bright, she had a spring in her step, and her skin positively glowed. She was juicing. Bring on the tadpoles!

    The skeptic in me got in my own way, and instead of buying the high quality juicer that was recommended, I bought a cheaper brand. The motor blew out four days later. Sheesh! I returned it and tried a different brand, but still a less expensive one than the one everyone raved about. I am not only a skeptic, I am also frugal, and I didn't want to invest in a high quality Goodwill donation.

    The new juicer worked just fine. For the first week. Then, one afternoon I had it loaded with vegetables and hit the "on" button. Nothing happened. I checked all the connections, made a few adjustments and tried again. Nothing. I unloaded it, reloaded and tried one more time. Still nothing. Frustrated, I walked away, thinking that ordering a pizza and opening a beer might not be as healthy, but it certainly would be easier. After a few minutes, I tried one last time. Viola! It worked.

    From that moment on, my juicer had a mind of it's own. It decided when and under what conditions it would work, until it finally gave it's last gasp. In two weeks I had gone through two juicers. Time for another one. Still not ready for the high end yet, my third juicer is the cheapest one I can find, but it's been working beautifully for the past month.

    I have been juicing every day since then, and I have graduated to green smoothies. I even bought a new blender, but I didn't go for the high end quality blender. I figured that would be far too extravagant considering how much money I was spending on juicers. Besides, in case I didn't like smoothies I didn't want an expensive blender sitting in my pantry collecting dust.

    I've noticed a few changes in myself since I started juicing. Instead of moaning for coffee as I crawl out of bed in the morning, I now gleefully tap my fingers together and wonder what I can pulverize for breakfast. I get giddy grinding greens, and I love watching those liquid phytonutrients come spewing out. I have more energy, my eyes are brighter, clearer, and less puffy. I even have a nice glow to my skin.

    I suppose it's time to upgrade to the high end juicer now, but I'm still not quite ready to make that leap. after all, I may not keep up with it. In the meantime, I better sign off. I have some greens to grind.

Be healthy!
Cheryl Ilov, PT, GCFP

The Feldenkrais Method(R) and the born again Pilatean.

    After my first Feldenkrais workshop, I knew I wanted to become a practitioner. I wasn't exactly sure what was involved in the four long years that it took to get through a Feldenkrais training, and I really didn't care. At first.

    However, once I made the decision, I started to have second thoughts. After all, four years is a long time, and I was feeling uncomfortable with all of the touchy-feely communication coming from my instructors and my classmates. I was also getting pretty nervous anytime I heard how a training transforms you. I didn't want to be transformed.

    Before I started the training, I worked with two clients who did Pilates together. They both had some experience with Feldenkrais. As a matter of fact, both of them had more experience in the Method than I did at the time, and they often shared their perspective with me, whether I wanted it or not.

    One of them had considered taking the training herself. However, she told me that she wanted the information, but didn't want to go through the process of getting it. She wiggled her eyebrows at me in a knowing way. Her friend laughed and said, "No kidding! Who would want to go through that?"  I had no idea what they meant, but I didn't want to appear uninformed, so I just nodded my head and pretended I understood.

    They began to discuss the pros, cons, perils and pitfalls of going through a Feldenkrais training. In an attempt to change the subject, I redirected their attention to their Pilates workout. I guess it didn't work, because they continued, "Speaking of Pilates, it's going to be real interesting how you feel about this after the training." Once again, they wiggled their eyebrows and exchanged knowing looks. Sheesh!

    They explained to me that Pilates violated all the principles of Feldenkrais. According to Feldenkrais, Pilates was the anti-'Krais, so to speak. I don't know how they knew this, but according to my clients, I couldn't possibly teach both Methods, and I would have to choose between the two. They wondered what I would do. So did I.

    I soon found out. After my first training segment, Pilates just wasn't the same, and neither was I. I had more fun teaching Pilates than I ever had before. I had my clients sense their contact with the Reformer. I encouraged them to move from their skeleton instead of their muscles. I coaxed them to experience the sensation of each movement pattern. I had a renewed interest and enthusiasm for Pilates. I loved it, and so did my clients.

    The truth is, Feldenkrais doesn't replace Pilates, or any other physical activity. Feldenkrais makes everything more interesting, more fun and more pleasurable. It also makes everything easier and effortless. Feldenkrais makes the impossible possible, the possible easy, and the easy effortless. And that's how Feldenkrais turned me into a "Born Again Pilatean."

Be healthy!
Cheryl Ilov, PT, GCFPeasy and effortlesseasier and effortless

The power of words, and permanent damage....

    I love working with people, and I love helping them recover from injuries and chronic pain. It's actually not that complicated, and my clients are often amazed (and delighted) to experience how easy and effortless it is to heal from pain.

    I recently worked with a young woman who was experiencing persistent neck pain after a car accident. After just a few weeks, her pain dramatically decreased, her cervical range of motion improved, her energy increased and she was able to return to work full time. Even better, she got a spark in her eye, a spring in her step, and her remarkable wit and sense of humor returned. 

    I was stunned when she came back to my office two weeks after we both decided that she didn't need any more help. She was in tears, extremely depressed and in severe pain. Alarmed, I asked her what happened. She told me she had returned  to her physician for a follow up assessment which included more cervical x-rays. Her physician looked at the films, showed them to her, and informed her that she may have permanent damage as a result of the accident. Yikes! Even my neck began to hurt.

    I wanted to scream and pound my head against the wall in frustration, but I figured that wouldn't do either one of us any good. Besides, my own neck was starting to hurt and I knew that would only make it worse. I kept my expression as neutral as possible, and reminded her that she had been pain free for weeks, had regained her strength, range of motion and had returned to all of her functional and recreational activities. She burst into tears and wailed, "But that was before I knew I had permanent damage!" Uh-oh.

    I pointed out that her doctor said that she may have permanent damage; he didn't say that she definitely did have permanent damage. Through her tears she explained that she saw the x-rays herself and they looked "pretty bad". Surprised, I asked her if she had ever seen an x-ray before. She hadn't, but she assured me that it looked awful. Sheesh!

    I know her doctor and I have a great deal of respect for him. However, as a practitioner, I believe that we have to be careful how we choose our words. An unfortunate choice of words can transform you from someone who is healing into someone who has no hope of ever recovering. I know, I've been there myself. A poor choice of words can take away your power and render you helpless. Words matter; they can heal or harm, encourage or destroy, empower or devastate. They can even cause permanent damage. Choose them carefully.


Be healthy!
Cheryl Ilov, PT, GCFP

The Feldenkrais Method(R), and spreading the word....

    As a Feldenkrais Practitioner, I feel that one of my responsibilities to the Feldenkrais community and the general public is to help spread the word of this remarkable Method. After all, why should those of us who have experienced it have all the fun? I want to share it, with as many people who are willing to listen to me. I want to give everyone the opportunity to experience the magic and reap the benefits of Feldenkrais.

    As a result, I never pass up an opportunity to give presentations on The Feldenkrais Method. I include a brief description of the Method, but since Feldenkrais is experiential and difficult to describe through words, I follow with an example of an Awareness Through Movement lesson. However, in my enthusiasm to spread the word, I have found myself in some very difficult, challenging, strange and uncomfortable situations.

    I recently gave a presentation to a professional group during their breakfast meeting. I found myself teaching a lesson to forty people who were taking turns ordering, receiving and eating their breakfast. My attention was divided between the lesson, the participants, their breakfasts and dodging the servers flying past me carrying huge platters of food. But, I spread the word.

    I gave another presentation to a group of student personal trainers. It was a beautiful summer day, and they chose to experience their lesson outside, next to a small lake. It seemed like a good idea at first. But, I underestimated the competition from the heat, the mosquitoes, and the bellowing voices of other students directing their clients through their workouts right next to us. But, I spread the word.

    I gave a presentation to a psychologist, his partners and his horses. Yes, I said horses. As a result of that presentation, I was invited to teach a workshop to his training group that specialized in Equine Therapy, applying the principles of Feldenkrais to their psychology practice and their horses. I taught the workshop in a beautiful meadow surrounded by mountains, wildflowers and horses. What a lovely environment to spread the word!

    I am fond of horses, but I never had the opportunity to spend a lot of time with them. I'll admit, I was a bit nervous and apprehensive at first. I was amazed to learn that horses are the most gentle, sensitive creatures I have ever been around. I also discovered that a horse is a powerful teacher, but that is a story for another day. The point is, it would have been a shame if I had missed out on such a glorious and rewarding learning experience. Sometimes you just have to put yourself out there, even if it's challenging or uncomfortable. You never know what wonderful new learning experience may unfold for you as well as your audience. All you have to do is spread the word.



Be healthy!
Cheryl Ilov, PT, GCFP

The Feldenkrais Method(R) and the effortless movement of the skeleton....

    As a Feldenkrais Practitioner, one of my greatest challenges is trying to describe what the Method is, how it works, and what Feldenkrais can do to help you. At first, it seems quite complicated. In reality, it's actually very simple.

    In Feldenkrais, we focus on moving from our bones and our skeleton, rather than pushing from our muscles. Our skeletal structure supports us, our bones move us, and our nervous system is the computer which functions as the control center. Our muscles simply contract and relax as a result of the messages they receive from the very sophisticated, highly developed and extremely intelligent nervous system.

    I know, it's a different way of approaching movement, and it may be contrary to your current belief system about the science of movement. However, once you learn to move from the skeleton instead of pushing through your muscles, you experience how movement becomes easy, elegant and effortless.

    The truth is, when you move from your skeleton, magic happens!


Be healthy!
Cheryl Ilov, PT, GCFP

Adding the minutes on the hands of time....

    Changing the clocks twice a year seems like a huge waste of time, so to speak. It doesn't matter if we fall back or spring forward, I always feel like I've lost an hour. Even worse, I can't find it anywhere, no matter how hard I look.

    Time is a funny thing anyway; it seems to slip away when you're not looking. Add that pesky one hour time change and it's amazing how it gets away from us. It disrupts our schedule and our circadian rhythm. On the other hand, if one hour can mess us up, doesn't it make sense that one hour can work to our advantage?

    A lot of my clients tell me that they are simply too busy to exercise. Between work, family and other obligations, they just don't have the time. I know, and I understand. However, I explain that just a few minutes of exercise a day quickly adds up and can have a huge positive cumulative effect on their basic fitness goals. Certainly they can manage that.

    They usually look at me as if they don't believe me. After all, conventional wisdom tells them that they should go to the gym five days a week or at least get down on the floor and do an hour of tedious exercises to get into some sort of shape. But, small changes have a huge impact. And, they are easier to implement and result in longer lasting healthy habits. 

    If you exercise just ten minutes a day, six days a week, you'll log in an hour a week to get started on a path to fitness and better health. It might not seem like much at first, but it's a start. If you already have an exercise routine, try adding an additional ten minutes of light weights, core strengthening, stretching or balance training. You'll be amazed at how much better you feel, and that is a powerful motivator to keep going. It's worth a try. After all, the time is going to pass anyway. Why not make good use of it?

Be healthy!
Cheryl Ilov, PT, GCFP

Don't fear the reformer....

    It's funny to see the reaction from most people the first time they see a Pilates reformer. A common response is, "It looks like a rack. Or a torture device." Until they try it. And, they fall in love with it.

    The truth is that the Pilates reformer is a very safe and comfortable tool (when used correctly) to help people of all ages and all levels of function stretch and strengthen their entire body. Even people who have chronic pain, injuries, balance problems, postural deformities and neurological conditions can safely and effectively strengthen their core, lengthen their spine, improve their posture and learn how to move without pain.
    
    My clients who are injured, deconditioned (out of shape) or have chronic pain are amazed at how good they feel, not only while doing Pilates, but long after they finish their workout. They are also surprised and delighted to notice that their stomachs are flatter, their clothes fit better, and they have more strength, energy and endurance than they ever thought possible.

    My clients who are already fit and active are surprised to discover how challenging it is to do exercises slowly, carefully and on light resistance. Many of them are shocked when their muscles begin to fasciculate, which is just a fancy word for tremble and shake. I have a rule in my office; when my clients shake, I get chocolate. They don't seem to understand the rationale behind it, but it works for me.

    The point is, don't fear the reformer. With the right guidance, the reformer is your friend, and it can help you achieve a level of fitness that you never thought possible. And don't worry if you fasciculate. It just means that your nervous system is busy recruiting more muscle fibers. And it also means that I get more chocolate.

Be healthy!
Cheryl Ilov, PT, GCFP