The DVD begins with a 2 minute introduction to general weight loss guidelines, including amount of food taken in, sufficient exercise, and the benefits of pilates.The workout itself is set off the shore of an ocean border with waves splashing on the rocks. The scenery is beautiful and inviting. The music is typical Gaiam relaxation music. There is nothing overly special nor offensive about it, although the beginning segment includes a nice drum beat in the background.
Ana begins the workout in standing pilates stance, then lowers down with arms crossed in front. The following is the list of exercise series included in the workout.
*The hundred
*Roll-up (5)
*Single Leg Circles (5 each direction, each leg)
*Rolling like a ball (5)
*Single leg stretch ( 5 slow)
*Double straight leg stretch (2 modified with arms and legs straight up, 3 normal)
*Spine stretch forward (5)
*Open leg rocker preparation (alternate leg extensions while balancing-2, follow both legs extended and balance)
*Cork screw (3 each side)
*Saw (3 each side)
*Neck roll ( 2 sets)
*Swan dive prep (5)
*Child's pose stretch (2 breaths)
*Single leg kick (5)
*Double leg kick (4 sets of 3 kicks)
*Child's Pose Stretch (3 breaths)
*Shoulder bridge prep (5)
*Side kick series (right side):
Up & Down (5)
Circles (8 each direction)
Bicycle (3 forward, 3 reverse)
*Side kick series (left side)
*One leg teaser (1 leg planted, 1 leg extended diagonally-3 each side)
*Hip circles (2 each side)
*Seal
*Stand without the aid of hands
This workout is low to mid-intermediate. The pace moves a bit slower than typical Cabán workouts. At first I was irritated by this, as I was used to Ana's previous speed, but I soon realized that I was able to focus better and feel the exercises more deeply at this speed. Although it is not my favorite of Cabán's work, I am happy I made this purchase, and plan to rotate it into my collection.
The instruction is impeccable, probably some of the best, detailed guiding that Ana has even done. It is performed in voice over format. As usual, Ana's form is excellent and inspiring. Ana uses a calm, yet motivating voice, and is very easy to follow. Her manner of speaking is not at all offensive, and it is easy to "bond" with her as an instructor.
Pilates for Weight Loss: Motivational Audio Program CD
Narrated by Ana Cabán
This audio CD is an accompaniment to the Pilates for Weight Loss: 30 Minute Quick Start DVD workout. Along with the DVD and CD kit is an access code for more specific dietary and exercise recommendations on a Gaiam web site for weight loss.
The CD has 6 tracks. The first 5 range around 1 minute long.
Track 1 focuses on staying on track with weight loss goals, by giving general recommendations about food intake and exercise.
Track 2 gives general recommendations for healthier eating and the benefits of doing so. Ana even reveals that she herself was beginning to combat weight gain until she started following some of these recommendations.
Track 3 suggests keeping a journal. The journal can record food eaten for the day, helping to create a sense of moderation. Or the journal can be of thoughts, such as lists of activities you have planned or even just how you are feeling.
Track 4 gives specific examples of what topics can be written in a journal. Some suggestions are current thoughts in the head, which exercises you enjoy, focus on daily fitness, or accomplishments.
Track 5 lists ideas of activities that will be beneficial to practice daily. For example, you should take time for yourself, focus on small steps, exercise, expect disappointment at times, think of 3 things you are grateful for, and drink 8 glasses of water.
Track 6 contains the actual audio workout. It is perfect for traveling as it is a mini-version of the workout on DVD.
The first 2 minutes discusses Joseph Pilates's belief on the purpose and effects of pilates.
The next 4 minutes include warm up stretches. This part would be good if doing no other workout before hand, or if relaxing at the end of the day, but it can be skipped if you prefer to go directly to the actual mat work, especially if you had done cardio first, for example.
Stretches while lying on the back:
*Pull knees into the chest, one at a time, with slow, synchronoized breathing. (2)
*Rib cage stretch: lift arms straight up above then pull over-head (5)
*Single leg hamstring stretch
*Lying back twist
*Breathing and relaxing with knees bent, feet on floor
The next 11 minutes begin the actual mat work. The workout is nearly identical to its DVD counterpart, using the same music and most of the same exercises; however, extra attention to description has been given to enhance the ability to follow along with the audio format.
The following exercise series is included:
*The hundred
*Roll-up (5)
*Single Leg Circles (5 each direction, each leg)
*Rolling like a ball (5)
*Single leg stretch ( 5 slow)
*Double straight leg stretch (2 modified with arms and legs straight up, 3 normal)
*Spine stretch forward (5)
*Saw (3 each side)
*Breathing and relaxing with knees bent and feet on the floor while lying on the back
The remaining 8 minutes or so continues with the relaxation music used in the DVD format.
I think the CD is a good reminder for anyone looking to change to or keep healthier habits, regardless of weight loss goals, if any. The actual workout is performed at Ana's normal pace and is at a low to mid-intermediate level. I plan to use this workout for travel, relaxing at the end of a day, or as an add-on.
Ana's instruction is very clear and purposeful, and her tone is soft and encouraging. Her strong visualization skills greatly aid in her description, allowing the exerciser to complete each exercise with good form.
Click Here to see more reviews about: Quick Start Pilates for Weight Loss
Product Description:
Quick Start Pilates for Weight Loss: Get a Pilates body easier than ever with a Pilates workout that focuses more on the core to kick-start metabolism. This 30-minute power-
Pilates program encourages faster results with a minimal time commitment to workouts and with the same healthful, lifelong-lifestyle approach as other Gaiam workout programs. Includes BONUS audio CD and exclusive online access to a 64-page weight loss/nutrition guide with power tips for weight loss success.
There is also a Spanish Track version available.
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