CCNA 200-125, Cisco CCNA Cisco Certified Network Associate CCNA (v3.0) Dump 100-105 Answer, Cisco ICND1 Answer, 100-105 Cisco Interconnecting Cisco Networking Devices Part 1 (ICND1 v3.0) Answer Cisco 200-310, CCDA 200-310 Designing for Cisco Internetwork Solutions, Cisco 200-310 PDF Cisco CCDP 300-101, 300-101 Implementing Cisco IP Routing (ROUTE v2.0) Exam 300-075, CCNP Collaboration 300-075 Exam Dump, Implementing Cisco IP Telephony & Video, Part 2(CIPTV2) Exam Dump 810-403 Questions, Cisco Business Value Specialist 810-403 Selling Business Outcomes Questions CCNA Collaboration 210-060, Cisco Implementing Cisco Collaboration Devices (CICD) Practice 210-260 Dump, Cisco CCNA Security Dump, 210-260 Implementing Cisco Network Security Dump PMI PMP, PMP PMP Project Management Professional, PMI PMP Answer ISC ISC Certification CISSP, CISSP Certified Information Systems Security Professional PDF 70-534, Microsoft Specialist: Microsoft Azure 70-534 Exam, Architecting Microsoft Azure Solutions Exam 101 Dumps, F5 Certification 101 Application Delivery Fundamentals Dumps Microsoft Office 365 70-346, Microsoft Managing Office 365 Identities and Requirements Questions 2V0-621D Practice, VMware VCP6-DCV Practice, 2V0-621D VMware Certified Professional 6 ¨C Data Center Virtualization Delta Beta Practice Cisco 300-206, CCNP Security 300-206 Implementing Cisco Edge Network Security Solutions, Cisco 300-206 Dump Cisco CCNP Collaboration 300-070, 300-070 Implementing Cisco IP Telephony & Video, Part 1(CIPTV1) Answer 300-207, CCNP Security 300-207 PDF, Implementing Cisco Threat Control Solutions PDF 1Z0-062 Exam, Oracle Database 1Z0-062 Oracle Database 12c: Installation and Administration Exam CompTIA Network+ N10-006, CompTIA CompTIA Network+ Dumps 300-115 Questions, Cisco CCDP Questions, 300-115 Implementing Cisco IP Switched Networks (SWITCH v2.0)Questions Microsoft 070-346, Microsoft Office 365 070-346 Managing Office 365 Identities and Requirements, Microsoft 070-346 Practice Cisco CCDP 300-320, 300-320 Designing Cisco Network Service Architectures Dump 640-916, CCNA Data Center 640-916 Answer, Introducing Cisco Data Center Technologies Answer 648-232 PDF, APE 648-232 Cisco WebEx Solutions Design and Implementation PDF CCNA Wireless 200-355, Cisco Implementing Cisco Wireless Network Fundamentals Exam CCNA 200-125, Cisco CCNA Cisco Certified Network Associate CCNA (v3.0) Dumps 100-105 Dump, Cisco ICND1 Dump, 100-105 Cisco Interconnecting Cisco Networking Devices Part 1 (ICND1 v3.0) Dump Cisco 200-310, CCDA 200-310 Designing for Cisco Internetwork Solutions, Cisco 200-310 Exam-Dumps Cisco CCDP 300-101, 300-101 Implementing Cisco IP Routing (ROUTE v2.0) Exam-Practices 300-075, CCNP Collaboration 300-075 Exam-Answer, Implementing Cisco IP Telephony & Video, Part 2(CIPTV2) Exam-Answer 810-403 Test-Questions, Cisco Business Value Specialist 810-403 Selling Business Outcomes Test-Questions CCNA Collaboration 210-060, Cisco Implementing Cisco Collaboration Devices (CICD) Questions 210-260 Exam-Certification, Cisco CCNA Security Exam-Certification, 210-260 Implementing Cisco Network Security Exam-Certification PMI PMP, PMP PMP Project Management Professional, PMI PMP Exam-Pdf ISC ISC Certification CISSP, CISSP Certified Information Systems Security Professional Testing-Engine 70-534, Microsoft Specialist: Microsoft Azure 70-534 Test-Questions-Pdf, Architecting Microsoft Azure Solutions Test-Questions-Pdf 101 Exam-Soft, F5 Certification 101 Application Delivery Fundamentals Exam-Soft Microsoft Office 365 70-346, Microsoft Managing Office 365 Identities and Requirements Exam-Study-Material 2V0-621D Exam-Material, VMware VCP6-DCV Exam-Material, 2V0-621D VMware Certified Professional 6 ¨C Data Center Virtualization Delta Beta Exam-Material Cisco 300-206, CCNP Security 300-206 Implementing Cisco Edge Network Security Solutions, Cisco 300-206 Practice-Note Cisco CCNP Collaboration 300-070, 300-070 Implementing Cisco IP Telephony & Video, Part 1(CIPTV1) Practice-Material 300-207, CCNP Security 300-207 Training-Doc-File, Implementing Cisco Threat Control Solutions Training-Doc-File 1Z0-062 Vce-Files, Oracle Database 1Z0-062 Oracle Database 12c: Installation and Administration Vce-Files CompTIA Network+ N10-006, CompTIA CompTIA Network+ Certification-Exam 300-115 Certification-Kit, Cisco CCDP Certification-Kit, 300-115 Implementing Cisco IP Switched Networks (SWITCH v2.0)Certification-Kit Microsoft 070-346, Microsoft Office 365 070-346 Managing Office 365 Identities and Requirements, Microsoft 070-346 Exam-Download-Successfully Cisco CCDP 300-320, 300-320 Designing Cisco Network Service Architectures Training-Materials 640-916, CCNA Data Center 640-916 Exam-Course-Introduction, Introducing Cisco Data Center Technologies Exam-Course-Introduction 648-232 Exam-Paper, APE 648-232 Cisco WebEx Solutions Design and Implementation Exam-Paper CCNA 200-125, Cisco CCNA Cisco Certified Network Associate CCNA (v3.0) Dumps 100-105 Dump, Cisco ICND1 Dump, 100-105 Cisco Interconnecting Cisco Networking Devices Part 1 (ICND1 v3.0) Dump Cisco 200-310, CCDA 200-310 Designing for Cisco Internetwork Solutions, Cisco 200-310 Exam-Dumps Cisco CCDP 300-101, 300-101 Implementing Cisco IP Routing (ROUTE v2.0) Exam-Practices 300-075, CCNP Collaboration 300-075 Exam-Answer, Implementing Cisco IP Telephony & Video, Part 2(CIPTV2) Exam-Answer 810-403 Test-Questions, Cisco Business Value Specialist 810-403 Selling Business Outcomes Test-Questions CCNA Collaboration 210-060, Cisco Implementing Cisco Collaboration Devices (CICD) Questions 210-260 Exam-Certification, Cisco CCNA Security Exam-Certification, 210-260 Implementing Cisco Network Security Exam-Certification PMI PMP, PMP PMP Project Management Professional, PMI PMP Exam-Pdf ISC ISC Certification CISSP, CISSP Certified Information Systems Security Professional Testing-Engine 70-534, Microsoft Specialist: Microsoft Azure 70-534 Test-Questions-Pdf, Architecting Microsoft Azure Solutions Test-Questions-Pdf 101 Exam-Soft, F5 Certification 101 Application Delivery Fundamentals Exam-Soft Microsoft Office 365 70-346, Microsoft Managing Office 365 Identities and Requirements Exam-Study-Material 2V0-621D Exam-Material, VMware VCP6-DCV Exam-Material, 2V0-621D VMware Certified Professional 6 ¨C Data Center Virtualization Delta Beta Exam-Material Cisco 300-206, CCNP Security 300-206 Implementing Cisco Edge Network Security Solutions, Cisco 300-206 Practice-Note Cisco CCNP Collaboration 300-070, 300-070 Implementing Cisco IP Telephony & Video, Part 1(CIPTV1) Practice-Material 300-207, CCNP Security 300-207 Training-Doc-File, Implementing Cisco Threat Control Solutions Training-Doc-File 1Z0-062 Vce-Files, Oracle Database 1Z0-062 Oracle Database 12c: Installation and Administration Vce-Files CompTIA Network+ N10-006, CompTIA CompTIA Network+ Certification-Exam 300-115 Certification-Kit, Cisco CCDP Certification-Kit, 300-115 Implementing Cisco IP Switched Networks (SWITCH v2.0)Certification-Kit Microsoft 070-346, Microsoft Office 365 070-346 Managing Office 365 Identities and Requirements, Microsoft 070-346 Exam-Download-Successfully Cisco CCDP 300-320, 300-320 Designing Cisco Network Service Architectures Training-Materials 640-916, CCNA Data Center 640-916 Exam-Course-Introduction, Introducing Cisco Data Center Technologies Exam-Course-Introduction 648-232 Exam-Paper, APE 648-232 Cisco WebEx Solutions Design and Implementation Exam-Paper CCNA 200-125, Cisco CCNA Cisco Certified Network Associate CCNA (v3.0) Dumps 100-105 Dump, Cisco ICND1 Dump, 100-105 Cisco Interconnecting Cisco Networking Devices Part 1 (ICND1 v3.0) Dump Cisco 200-310, CCDA 200-310 Designing for Cisco Internetwork Solutions, Cisco 200-310 Exam-Dumps Cisco CCDP 300-101, 300-101 Implementing Cisco IP Routing (ROUTE v2.0) Exam-Practices 300-075, CCNP Collaboration 300-075 Exam-Answer, Implementing Cisco IP Telephony & Video, Part 2(CIPTV2) Exam-Answer 810-403 Test-Questions, Cisco Business Value Specialist 810-403 Selling Business Outcomes Test-Questions CCNA Collaboration 210-060, Cisco Implementing Cisco Collaboration Devices (CICD) Questions 210-260 Exam-Certification, Cisco CCNA Security Exam-Certification, 210-260 Implementing Cisco Network Security Exam-Certification PMI PMP, PMP PMP Project Management Professional, PMI PMP Exam-Pdf ISC ISC Certification CISSP, CISSP Certified Information Systems Security Professional Testing-Engine 70-534, Microsoft Specialist: Microsoft Azure 70-534 Test-Questions-Pdf, Architecting Microsoft Azure Solutions Test-Questions-Pdf 101 Exam-Soft, F5 Certification 101 Application Delivery Fundamentals Exam-Soft Microsoft Office 365 70-346, Microsoft Managing Office 365 Identities and Requirements Exam-Study-Material 2V0-621D Exam-Material, VMware VCP6-DCV Exam-Material, 2V0-621D VMware Certified Professional 6 ¨C Data Center Virtualization Delta Beta Exam-Material Cisco 300-206, CCNP Security 300-206 Implementing Cisco Edge Network Security Solutions, Cisco 300-206 Practice-Note Cisco CCNP Collaboration 300-070, 300-070 Implementing Cisco IP Telephony & Video, Part 1(CIPTV1) Practice-Material 300-207, CCNP Security 300-207 Training-Doc-File, Implementing Cisco Threat Control Solutions Training-Doc-File 1Z0-062 Vce-Files, Oracle Database 1Z0-062 Oracle Database 12c: Installation and Administration Vce-Files CompTIA Network+ N10-006, CompTIA CompTIA Network+ Certification-Exam 300-115 Certification-Kit, Cisco CCDP Certification-Kit, 300-115 Implementing Cisco IP Switched Networks (SWITCH v2.0)Certification-Kit Microsoft 070-346, Microsoft Office 365 070-346 Managing Office 365 Identities and Requirements, Microsoft 070-346 Exam-Download-Successfully Cisco CCDP 300-320, 300-320 Designing Cisco Network Service Architectures Training-Materials 640-916, CCNA Data Center 640-916 Exam-Course-Introduction, Introducing Cisco Data Center Technologies Exam-Course-Introduction 648-232 Exam-Paper, APE 648-232 Cisco WebEx Solutions Design and Implementation Exam-Paper CCNA 200-125, Cisco CCNA Cisco Certified Network Associate CCNA (v3.0) Dumps 100-105 Dump, Cisco ICND1 Dump, 100-105 Cisco Interconnecting Cisco Networking Devices Part 1 (ICND1 v3.0) Dump Cisco 200-310, CCDA 200-310 Designing for Cisco Internetwork Solutions, Cisco 200-310 Exam-Dumps Cisco CCDP 300-101, 300-101 Implementing Cisco IP Routing (ROUTE v2.0) Exam-Practices 300-075, CCNP Collaboration 300-075 Exam-Answer, Implementing Cisco IP Telephony & Video, Part 2(CIPTV2) Exam-Answer 810-403 Test-Questions, Cisco Business Value Specialist 810-403 Selling Business Outcomes Test-Questions CCNA Collaboration 210-060, Cisco Implementing Cisco Collaboration Devices (CICD) Questions 210-260 Exam-Certification, Cisco CCNA Security Exam-Certification, 210-260 Implementing Cisco Network Security Exam-Certification PMI PMP, PMP PMP Project Management Professional, PMI PMP Exam-Pdf ISC ISC Certification CISSP, CISSP Certified Information Systems Security Professional Testing-Engine 70-534, Microsoft Specialist: Microsoft Azure 70-534 Test-Questions-Pdf, Architecting Microsoft Azure Solutions Test-Questions-Pdf 101 Exam-Soft, F5 Certification 101 Application Delivery Fundamentals Exam-Soft Microsoft Office 365 70-346, Microsoft Managing Office 365 Identities and Requirements Exam-Study-Material 2V0-621D Exam-Material, VMware VCP6-DCV Exam-Material, 2V0-621D VMware Certified Professional 6 ¨C Data Center Virtualization Delta Beta Exam-Material Cisco 300-206, CCNP Security 300-206 Implementing Cisco Edge Network Security Solutions, Cisco 300-206 Practice-Note Cisco CCNP Collaboration 300-070, 300-070 Implementing Cisco IP Telephony & Video, Part 1(CIPTV1) Practice-Material CCNA 200-125, Cisco CCNA Cisco Certified Network Associate CCNA (v3.0) Dumps 100-105 Dump, Cisco ICND1 Dump, 100-105 Cisco Interconnecting Cisco Networking Devices Part 1 (ICND1 v3.0) Dump Cisco 200-310, CCDA 200-310 Designing for Cisco Internetwork Solutions, Cisco 200-310 Exam-Dumps Cisco CCDP 300-101, 300-101 Implementing Cisco IP Routing (ROUTE v2.0) Exam-Practices 300-075, CCNP Collaboration 300-075 Exam-Answer, Implementing Cisco IP Telephony & Video, Part 2(CIPTV2) Exam-Answer 810-403 Test-Questions, Cisco Business Value Specialist 810-403 Selling Business Outcomes Test-Questions CCNA Collaboration 210-060, Cisco Implementing Cisco Collaboration Devices (CICD) Questions 210-260 Exam-Certification, Cisco CCNA Security Exam-Certification, 210-260 Implementing Cisco Network Security Exam-Certification PMI PMP, PMP PMP Project Management Professional, PMI PMP Exam-Pdf ISC ISC Certification CISSP, CISSP Certified Information Systems Security Professional Testing-Engine 70-534, Microsoft Specialist: Microsoft Azure 70-534 Test-Questions-Pdf, Architecting Microsoft Azure Solutions Test-Questions-Pdf 101 Exam-Soft, F5 Certification 101 Application Delivery Fundamentals Exam-Soft Microsoft Office 365 70-346, Microsoft Managing Office 365 Identities and Requirements Exam-Study-Material 2V0-621D Exam-Material, VMware VCP6-DCV Exam-Material, 2V0-621D VMware Certified Professional 6 ¨C Data Center Virtualization Delta Beta Exam-Material Cisco 300-206, CCNP Security 300-206 Implementing Cisco Edge Network Security Solutions, Cisco 300-206 Practice-Note Cisco CCNP Collaboration 300-070, 300-070 Implementing Cisco IP Telephony & Video, Part 1(CIPTV1) Practice-Material 300-207, CCNP Security 300-207 Training-Doc-File, Implementing Cisco Threat Control Solutions Training-Doc-File 1Z0-062 Vce-Files, Oracle Database 1Z0-062 Oracle Database 12c: Installation and Administration Vce-Files CompTIA Network+ N10-006, CompTIA CompTIA Network+ Certification-Exam 300-115 Certification-Kit, Cisco CCDP Certification-Kit, 300-115 Implementing Cisco IP Switched Networks (SWITCH v2.0)Certification-Kit Microsoft 070-346, Microsoft Office 365 070-346 Managing Office 365 Identities and Requirements, Microsoft 070-346 Exam-Download-Successfully Cisco CCDP 300-320, 300-320 Designing Cisco Network Service Architectures Training-Materials 640-916, CCNA Data Center 640-916 Exam-Course-Introduction, Introducing Cisco Data Center Technologies Exam-Course-Introduction 648-232 Exam-Paper, APE 648-232 Cisco WebEx Solutions Design and Implementation Exam-Paper

Traveling Pilates | Nutrition | Better Body Pilates
22315 Mulholland Highway Calabasas, California 91302

Traveling Pilates  

You don’t like the in-flight movie, your computer battery is dying and the person next to you is asleep, so what can you do on a long plane ride? Long car ride? Pilates, of course!!

Okay, Cadillac and Reformer work are out of the question, but you can still do some productive work on your core even at 30,000 feet.

Starting Position

Put your seat in the upright position and sit tall on your sitz bones with your feet about hip-width apart and flat on the deck of the plane. Your shoulders should be lightly resting on the seat, but there should be a slight space between the small of your back ant the seat (how big the space is depended on your normal lordotic curve) Pull your shoulders down toward the center of your back, and lift your weight out of your hips. You arms are relaxed by your side with your hands resting on your thighs.

Back Press

Get into Starting Position and inhale to prepare. As you exhale slowly, pull your belly button towards your spine, pressing your lower back against the seat by engaging your abdominal muscles. Release. Repeat at least ten to twelve times or as often as you want.

Pelvic Tilt

Get into Starting Position. As you inhale, tilt your pelvis away from your head. This will cause the stomach to stick out and the small of the back to arch away from the seat. As you exhale, pull your belly button into towards the small of your back by squeezing your abdominals and simultaneously tilting your pelvis upward. Keep your head and shoulders against the seat back. Do this exercise slowly focusing on the range of motion of the pelvis, and how the abs control its position.

Pelvic Floor 1

Get into Starting Position and inhale to prepare. Put the flat of one hand against your stomach. As you exhale, engage the bottom of your pelvic floor, without getting into your butt muscles. The sensation should be the same as stopping the flow of urine when you’re peeing. Squeeze into the pelvic floor more intently, concentrating on lifting up through the center towards your head. As the pelvic muscles engage fully, they will spark the abdominals. You will feel the abs being drawn in as if from the inside. Keep on lifting and pulling up until you feel like you have lifted up to the bottom of the ribcage. Inhale to release. Repeat at least ten times or as often as you like.

Pelvic Floor 2

Get into Starting Position and inhale to prepare. As in the first Pelvic Floor exercise, engage the bottom of your pelvic floor, again without clenching your glutes. This time squeeze and release at that point five times. Then inhale, squeezing deeper into the pelvic floor until you feel that you have engaged the muscles halfway up. Squeeze and release there five times. Inhale again, squeezing the rest of the way, and pulse for five. Repeat five times. If you want to intensify at this point, add another “station” so that you stop four times for pulses. Do five more again. After that, play with squeezing up and down holding at different points for different lengths of time. After all, unless your in Business or First Class, they aren’t going to be serving an in-flight meal, so you will have lots of time!!