Life at Synergy Studio

2012-01-23T11:59:00.001-08:00

Our LivingSocial Deal is beginning today! 20 mat classes for $20
http://ping.fm/RApVx

Come to ANY of our regular scheduled classes for the mat portion during the first 30min!

Class Schedule
Monday: 9am, 10am, 12pm, 6pm
Tuesday: 9am, 12pm, 6pm
Wednesday: 8am, 9am, 6pm, 6:30pm
Thursday: 9am, 12am, 6pm
Friday: 8am, 9am

2012-01-19T14:48:00.001-08:00

Do you love deals? Well Synergy Studio is offering a great one! Click on the link
http://ping.fm/YTo6b

2012-01-18T14:45:00.001-08:00

Everyone wants to know, should you avoid Gluten?
http://ping.fm/oUBoS

2012-01-12T07:27:00.001-08:00

Free mat class at Synergy Studio
Tues and Thurs 6pm-7pm
Open to the public
click the link for more info
http://ping.fm/8lMSj

2011-12-20T12:26:00.001-08:00

Click on this link to see our gift to you from Synergy Studio! Merry Christmas, Happy Holidays, and Happy New Year!
http://ping.fm/elXpb

2011-12-15T12:44:00.001-08:00

The comprehensive course at Synergy Studio is complete and was a great success!
http://ping.fm/rZcK1

2011-12-14T09:07:00.001-08:00

Take advantage of our 30min Mat Classes!
Monday: 9am, 10am, 12pm, 6pm
Tuesday: 9am, 12pm, 6pm
Wednesday: 8am, 9am, 6pm, 6:30pm
Thursday: 9am, 12am, 6pm
Friday: 8am, 9am

2011-12-08T09:15:00.001-08:00

Memory problems? This article may spark your interest!

"But over time, the confusion and memory problems became more severe and more frequent.”

http://ping.fm/Hm76G

2011-11-16T11:07:00.001-08:00

Great article for all runners!!! http://ping.fm/conTV

2011-10-31T14:36:00.001-07:00

Roll your way into shape using the latest pilates equipment!
Check out this video!
http://ping.fm/OKBK1

2011-10-20T09:57:00.001-07:00

Pilates aids recovery following cancer surgery.
http://ping.fm/9rMGp

2011-10-11T12:59:00.001-07:00

How PT's help keep PGA Tour pros at the top of their game!
http://ping.fm/oNovi

2011-10-05T07:40:00.001-07:00

Things you should know to ask your doctor
http://ping.fm/LIuQu

2011-09-30T11:18:00.001-07:00

In honor of Physical Therapy Month in October
Synergy Studio would like to invite all Physical Therapists to participate in one complementary Pilates Class!
We would like for all PT’s to experience Pilates for themselves, and for their patients.
Please bring your PT license or business card in order to participate in the class.

To register for a class call, email, or sign up online. Spaces are limited.
Synergy Studio
3576 St. Johns Ave
904-387-9355
synergystudio@bellsouth.net
www.synergypilatesPT.com

2011-09-29T13:11:00.001-07:00

Is milk good for your bones?
http://ping.fm/peihK

2011-09-20T10:39:00.001-07:00

Many people have had trouble dieting. Why?

http://ping.fm/aWaH7

2011-09-19T12:51:00.001-07:00

Great Job Kudos to the Polestar students this weekend!
Thank you for such a wonderful teaching experience!
Lynn

2011-09-19T12:49:00.001-07:00

Thank you to all of the runners who took advantage of our pre and post race stretch class on Saturday evening held in conjunction with the Avondale 5K. Congratulations to all the runners from Synergy Studio!

2011-09-14T14:24:00.001-07:00

Do you have:
One leg longer the the other?
Pain in the low back during pregnancy?
http://ping.fm/SLCLG

2011-09-13T16:13:00.001-07:00

Have you considered you posture? Why is it important?
http://ping.fm/TYGYD

2011-09-06T10:42:00.001-07:00

Great information regarding arthritis!
healthletter.mayoclinic.com/secure/pdf/SRAR.pdf

2011-09-01T13:44:00.001-07:00

SYNERGY STUDIO WILL BE HOSTING A PRE AND POST RACE STRETCH!

One of our very own therapists will take runners through a series of stretches to prepare their bodies for optimal performance during the race, and to aid in recovery after the race.

Pre-Race Stretch- 5:15 to 5:45

Post-Race Stretch- 7:00 to 7:30

The class will help to lengthen your muscle and fascia using Active Isolated Stretching. AIS provides effective, dynamic, facilitated stretching of major muscle groups.

All runners are invited!

Synergy Studio is located at 3576 St. Johns Ave. Next to Yobe

For more information call 904-387-9355 or email synergyalyse@bellsouth.net

2011-08-25T10:31:00.001-07:00

Born to Run Barefoot!

http://ping.fm/fpg6g

2011-08-19T11:44:00.001-07:00

The Avondale 5K Classic is coming soon!

September 17th
5K Run 6:00pm
1 Mile Fun Run 5:30pm

Synergy Studio will be hosting a pre and post race stretch!

One of our very own therapists will take runners through a series of stretches to prepare their bodies for optimal performance during the race, and to aid in recovery after the race.

Pre-Race Stretch- 5:15 to 5:45
Post-Race Stretch- 7:00 to 7:30

The class will help to lengthen your muscle and fascia using Active Isolated Stretching. AIS provides effective, dynamic, facilitated stretching of major muscle groups.

All runners are invited!

Synergy Studio is located at 3576 St. Johns Ave. Next to Yobe

2011-08-11T14:27:00.001-07:00

Are you a runner? You may be interested in this article! http://ping.fm/NUrzU

2011-08-09T14:09:00.001-07:00

More great info regarding Soy
http://ping.fm/EIwev

2011-08-09T14:08:00.001-07:00

Great information about Soy Protein

http://ping.fm/8N05r

2011-07-19T11:37:00.001-07:00

Trying to loose weight for the summer? What you may need to know.
http://ping.fm/YNMFz

2011-06-30T07:30:00.001-07:00

http://ping.fm/yJSTF

2011-06-29T08:16:00.001-07:00

http://ping.fm/NueFO

2011-06-26T04:09:00.001-07:00

Physical Therapists and Back Pain
http://ping.fm/Ji0OU

2011-06-13T12:55:00.001-07:00

"Pilates will not make you lose weight, but it can change your shape by working every bit of your body."
Truth be told by the figure of the future Queen of England's sister.
http://ping.fm/Sl9GD

2011-06-09T16:08:00.001-07:00

Use this chart mix and match the fruits you need for you daily vitamin intake.
http://ping.fm/9rWro

2011-05-30T12:46:00.001-07:00

Eat a Heart Healthy Diet… Colors!
http://ping.fm/JvrnO

2011-05-25T12:50:00.001-07:00

Pilates Day!!!! Sat June 4th 9-10am Pilates in the Park!
Bring a mat or towel to Riverside Park for a FREE mat class. Everyone is invited so bring the family!
Questions contact 904-387-3280

2011-05-18T11:47:00.001-07:00

Slowing down the deterioration of bone with some use of pilates
http://ping.fm/4utrU

2011-05-04T10:55:00.001-07:00

Kids who play more then one sport have less injuries...
http://ping.fm/jR8wu

2011-05-03T14:03:00.001-07:00

Some very Cool and very Cute pilates choreography done by Polestar.
http://ping.fm/qHhc0

2011-04-27T13:32:00.001-07:00

Pilates Day May 15th 2011!
Join Synergy Studio, along with Ananda Kula and Body Balance Institute, at Memorial Park for a FREE Mat Class. The class will begin at 9am and end at 10:30. Everyone is welcome, just bring water and a towel.
More information to come!

2011-04-19T14:26:00.001-07:00

Stay young with Pilates
http://ping.fm/8zRz2

2011-04-11T11:57:00.001-07:00

So many incredible things this pilates equipment is used for, check this out.... Pilates-based rehab program helps wounded warriors regain confidence
http://ping.fm/ZskvU

2011-04-08T10:36:00.001-07:00

Tune into news Ch 4 this Monday morning durning the 8am hour! Synergy Studio is going to be doing a segment called "Pilates On a Budget" for moms at home. Many of our clients will be demonstrating exercises!

2011-03-17T11:50:00.001-07:00

Forget the Treadmill. Get a Dog.
Cardio is important to add you your exercise program in addition to Pilates.
This is a great option!
http://ping.fm/mMr7G

2011-03-10T07:24:00.001-08:00

Synergy Studio Avondale is now teaming with Polestar Education.
Fitness Principles: March 26-27
Mat I: April 2-3
Mat II: April 30 through May 1
The early bird price has been extended until the end of March!!!
For more information click on this link: http://ping.fm/XBu9I
Or email: synergypilatesedu@bellsouth.net

2011-03-04T07:10:00.001-08:00

Any clients running the Gate River Run? We would love to give you a FREE Synergy Shirt to wear while you are running the race. Please stop buy the Avondale studio with proof of entry for your Free shirt!

2011-03-01T11:54:00.001-08:00

The Right Cut
http://ping.fm/1ZYSo

2011-02-24T08:44:00.001-08:00

Does Exercise Really Make You Healthier?
http://ping.fm/KmdfQ

2011-02-23T11:04:00.001-08:00

Gluten: Friend or Foe? http://ping.fm/85hcq

2011-02-15T13:37:00.001-08:00

Taking steps to a better health... We can help!
http://ping.fm/UOupM

2011-02-14T14:48:00.001-08:00

YOUR BRAIN IN LOVE http://ping.fm/4TdfQ

2011-02-10T14:26:00.001-08:00

Are you stressed? http://ping.fm/WLyAi

2011-02-09T07:21:00.001-08:00

CARBS AGAINST CARDIO
http://ping.fm/z09vS

2011-02-08T13:55:00.001-08:00

Foam rollers rock and roll away those kinks
http://ping.fm/tGgj2

2011-02-01T10:37:00.001-08:00

AT EASE WITH PILATES
http://ping.fm/3pcOF

2011-01-26T08:29:00.001-08:00

You Can't Tell a Food by its Label
http://ping.fm/mAjS1

2011-01-20T10:26:00.001-08:00

Pilates is great for pregnancy! http://ping.fm/S6dc4

2011-01-14T09:31:00.001-08:00

Osteoporosis Basics http://ping.fm/z0XtJ

2011-01-06T07:54:00.001-08:00

EVEN THE PRESIDENT MAY BEGIN PILATES IN THE NEW YEAR http://ping.fm/X2aQx

2010-12-13T11:37:00.001-08:00

Eating colors to stay healthy! http://ping.fm/fqJHj

2010-12-09T12:29:00.001-08:00

Happy Birthday Joe Pilates!
Today would have been Joe's 127th birthday.
A quote from Joe: "You feel depressed, forget about it, get to work."

2010-12-09T06:40:00.001-08:00

Making the Water Work for You http://ping.fm/KpO34

2010-12-07T09:11:00.001-08:00

10 HEALTHY LIVER FOODS! http://ping.fm/OlcgH

2010-12-03T07:21:00.001-08:00

Using Pilates effectively as a rehab treatment option for college athletes PG 15! http://ping.fm/CEDZd

2010-12-01T08:46:00.001-08:00

Bone Basics Alert http://ping.fm/tz6HI

2010-11-18T05:04:00.001-08:00

The Claim: Drinking Water Before Meals Aids Weight Loss

http://ping.fm/ySBeM

2010-11-09T08:06:00.001-08:00

How to protect you spine through exercise!
http://ping.fm/k6egH

2010-11-03T14:31:00.001-07:00

New Synergy Studio shirts have arrived!!!! Get your Synergy Studio shirt in three colors-black, white, and berry! All sizes available .

2010-11-02T11:53:00.001-07:00

Core Myths http://ping.fm/X1WRK

2010-10-27T11:03:00.001-07:00

Osteoporosis Diet Dangers! http://ping.fm/XhcZK

2010-10-22T06:48:00.001-07:00

Secrets of the Centenarians. LIFE BEFORE, DURING AND AFTER 100 http://ping.fm/lHTRz

2010-10-22T06:37:00.001-07:00

DETOUR! There will be a detour on St. Johns Ave between Talbot St. and Van Wert Ave. Monday the 25th and Wednesday the 27th from 4:00am to 12:30pm.
The majority of the through traffic will be detoured to Herschel St. This detour will be on Mon and Wed only. The remainder of the week will be minor disruptions in traffic and parking.

2010-10-19T07:37:00.001-07:00

The New York Times explains that Osteoporosis Drugs May Be Linked to Fractures! http://ping.fm/Xw1VP

2010-10-07T06:09:00.001-07:00

Great article explaining how pilates can boost strength and flexibility in people with special conditions. http://ping.fm/tNZqB

2010-10-05T14:36:00.001-07:00

Like many companies, a St. Paul auto parts firm wants to reduce work injuries. So it's trying Pilates. Click on this link http://ping.fm/G7YiZ

2010-09-28T13:07:00.001-07:00

Consumer Reports Health Blog: The trouble with salmon http://ping.fm/XxEPo

2010-09-23T11:16:00.001-07:00

ONE MEALS DAMAGE! This video will make you think about what you eat! http://ping.fm/ox6v4

2010-09-21T14:32:00.001-07:00

COACH PITCHES PILATES TO PLAYERS
"When the 12 members of the Trinity University baseball team first arrived at the MBS Fitness studio in Southtown one recent evening, they played around with one another like overgrown puppies. But by the time Pilates instructor Richard Garcia had led them through an hour-long class, they were as whipped as an Iditarod dogsled team."
Click here for full article: http://ping.fm/ArUrM

2010-09-17T10:25:00.001-07:00

FREE... Women's self defense class Oct 9th 10am-12 noon

Presented by certified trainer from the Jacksonville Sheriff's Office

Riverside Avenue Christian Church 389-2449

2010-09-09T06:24:00.001-07:00

Exercise for you bone health! FREE webinar Sept. 22, 2pm-3pm. Click on this link for more information and to sign up! http://ping.fm/03hMe

2010-09-08T11:07:00.001-07:00

This weekend Lynn and Ilene are traveling to Miami for and advanced teacher training course on Neurological Rehabilitation!

2010-09-01T14:29:00.001-07:00

Body mass index can be misleading. Check out this New York Times article
http://ping.fm/5Itb7

2010-08-27T08:59:00.001-07:00

Mom was right... stand up straight!

Click here to read the article
http://ping.fm/DCtzi

2010-08-17T08:44:00.001-07:00

Intuitive Eating- 10 Principles
1. Reject the Diet Mentality
2. Honor Your Hunger
3. Make Peace with Food
4. Challenge the Food Police
5. Respect Your Fullness
6. Discover the Satisfaction Factor
7. Honor Your Feelings Without Using Food
8. Respect Your Body
9. Exercise--Feel the Difference
10. Honor Your Health

For more information about the book or the 10 principles click on this link http://ping.fm/ygR85

2010-08-13T07:12:00.001-07:00

Pilates training can help cyclists improve both flexibility and efficiency!

Click on the link below for more information
http://ping.fm/lSIFE

2010-08-12T10:37:00.001-07:00

LAST CHANCE TO PURCHASE SUMMER SPECIAL!!! ONLY $300

The summer special is going to be extended until the end of August!
6 weeks of: unlimited classes including 30min classes, mat classes and equipment classes
The purchase of a package entitles you to 15% off of: 1-hot stone massage, 1- 60min massage, or 1- private pilates session!!!

Only $300. Purchase before August 31st
One per client

2010-08-10T09:53:00.001-07:00

The Shops of Avondale are getting a makeover, and the work is about to hit our door. Shortly, the side walk and road in will be torn up in front of the studio making parking challenging.
We suggest giving yourself a little extra time before class to find a parking spot.
Synergy Studio has a few spots behind the building designated for the use of clients who need it most. Please be considerate when parking in the back, as the parking is very limited.

2010-07-06T07:30:00.001-07:00

Summer is here! Stay hydrated! With so many drink options available, how do you choose? http://ping.fm/umVhF

Nutrition for Your Bone Health

2010-06-30T08:11:00.001-07:00

I recently attended the National Osteoporosis Webinar, "Nutrition for Your Bone Health." There was a lot of good information! Here are some notes I took:

Go Lean with Protein
-RDA (recommended daily allowance) 5oz for women, 5.5oz for men
-1 serving is about the size of a deck of cards (3oz)
-High amounts of saturated fat may lower bone density
-Avoid high protein diets

-Dairy is a good source of protein
-Children need protein for skeletal growth
-Elderly are at risk for not getting enough protein

Focus on fruits and veggies-RDA 2 cups vegetable, 1.5 cups fruit
-Rich in vitamins, minerals, and antioxidants-May reduce calcium loss
-Better to eat foods than

take supplements

Get Your Calcium Rich Food
-Adults under age 50 - RDA 1000mg calcium
-Age 50 and older - RDA 1200 mg
-More is not better!
-Getting your calcium needs to be a combination of food and supplements
-Only take supplements if you're not getting enough from food
-Chose low fat, fat free-Calcium from non-dairy:
figs, green leafy vegetables, nuts, almonds, juices with added calcium - check labels!
-Read labels!
-Add it up

Vitamin D
-Helps the body absorb calcium
-Helps maintain bone health in adulthood
-Improves muscle strength to prevent falls
-Vitamin D deficiency is common
-Age under 50 --> RDA 400 - 800iu (international units) daily
-Over 50 --> 800 -1000iu daily
-May need supplements
-Avail in 2 supplements â†’ Vitamin D2 and D3

Other Vitamins and Minerals
-Vitamin K and B Vitamins, Magnesium, Potassium, Vitamin C
-Too much Vitamin A can harm the skeleton

Vitamin K
-RDA 90-120 micrograms (mcg)
-Kale, brussels spouts, spinach, mustard greens, vegetable oils
-K1 and K2
-More research is necessary
-Until then, get enough from food rather than supplements

Vitamin B
-B6 RDA 400mg
-B12 RDA 1.2 - 1.7mg
-Folate RDA 2.4mcg
-Fortified cereals, poultry, meat, potatoes, bananas, beans, lentils, whole unprocessed grains
-Older adults may require Vitamin B supplements

Magnesium
-RDA 320mg for women, 420mg for men
-Vegetables, nuts, seeds, fish, dairy
-People with alcoholism, type I diabetes, and

elderly with poor diets may be deficient
-More research is needed

Vitamin C
-RDA 75mg for women, 90mg for men
-Important for collagen
-Citrus fruits, peppers, tomatoes, broccoli, and green leafy vegetables
-Smokers and those going through menopause may need more
-Supplements are not recommended

Potassium-RDA 4700mg
-75% of Americans do no

t meet the RDA
-Dairy, tomatoes, raisins, potatoes, soy, spinach, sweet potatoes, papaya, oranges, bananas, and nuts
-Food sources are better than supplements

Vitamin A
-Retinol (Vitamin A from animal sources) can harm bones
-Avoid cod liver oil and fish products that contain high amounts of vitamin A (retinol)
-Select sources that contain no more than 2000iu of

retinol
-Body converts beta carotene from fruits vegetables

Sodium-If intake is too much, excess is lost in urine
-Less than 2400mg won't harm bones
-High intakes may not be a problem for people who get enough calcium
-Avoid processed foods, canned foods, and the salt shaker

Oxalates
-Occur naturally in food
-Body doesn't absorb calcium from foods that are high in oxalates
-Spinach, rhubarb, beet greens
-Eat them, but don't count the calcium in these foods

Phytates
-Naturally occurring in foods-Body wont absorb calcium from foods high in phytates
-Soak beans to reduce the amount of phytates
-100% wheat bran
-Take calcium supplements at a different time and realize you may not absorb calcium in foods eaten and the same time (i.e. Eating bran flakes in milk, calcium fortified orange juice, etc AND taking a supplement is ineffective because the body can only absorb 500 - 600mg at a time (the rest will be excreted in urine)
-DO eat fiber rich foods
Coffee and Tea
-Decreases calcium absorption
-More than 3 cups of caffeinated coffee daily is not good
-Add milk to these drinks
-Soda - cola (not others) causes a higher calcium loss
-Drink milk and juice
Alcohol
-Heavy drinking can lead to bone loss
-Heave drinkers usually don't get most other nutrients because alcohol calories tend to replace other food choices (calories)
-Consume less than 2 drinks a day

Calcium Supplements-Take with meals-Body can absorb 500-600

mg at a time
-Too much will be lost in urine
-For people who take PPIS for acid reflux, calcium citrate is more effective than calcium carbonate
Strontium-Mineral in prescription strontium ranelate is available in Europe and not the USA
-Available as a supplement in the USA
-Supplements differ from prescriptions
-Not enough data to support safety and effectiveness of strontium supplements to reduce the risk of broken bones

Phytoestrogens
-Natural plant substance
-Occurs in soy and soy isoflavones
-Genestein is a soy isoflavone included in some brands of bone health supplements and products
-More research is needed

How to choose
-Get information from reliable sources
-USP label is important
-Avoid health frauds-Beware of non-FDA approved products that claim to cure and reverse bone loss and osteoporosis
-If it sounds too good to be true, it probably is

Other
-Just because it is natural doesn't mean its safe and effective
Testing is not required on most "natural" products
Amount of ingredients are not required to be on the label
Many have limited data

Not monitored like medicine
-Take supplements only if you can't get enough nutrients from food
-Too much calcium from supplements is harmful
-Vitamin D supplements may be recommended to get the RDA
-Talk to your doctor or pharmacist if a product claims to treat or cure osteoporosis BEFORE taking it
-MOST FOODS WILL PROVIDE ENOUGH NUTRIENTS!

National Institute of Health (NIH)
888-644-6226

Coments-Eat a diet of nutrient rich forms of fruits, vegetables, whole grains, and dairy
-Get adequate protein every day using lean sources
-Calcium and vitamin supplements may be needed to meet requirements
-Safety and effectiveness of other supplements are unknown
These products can't replace the need for an FDA approved medicine to treat osteoporosis and reduce the risk of broken bones in the right people

Q&A
How is too much calcium is harmful?
-More than 2500mg - incidence of kidney stones increases
-Relates to oxalates in diet
-May be cardiac outcomes

Are decaf coffee and tea ok?
- Won't have same effect of loss
-But too much might replace other drinks like milk and juice

Which vitamin D supplement is better?
-Recent studies show no difference between D2 and D3

Is topical retinol dangerous?
-Don't know - not enough study and research

Is the 500-600mg of calcium limit from foods as well as supplements?
-All - both food and supplements

I have heard you are supposed to limit milk to 1-2 servings a day and get the rest of calcium from other sources. Is this true?
-Nope!

Does chocolate inhibit calcium absorption?
-Might slightly reduce calcium absorption (i.e. if you add chocolate to milk)
-Dark chocolate contains lots of antioxidants

2010-06-21T05:56:00.001-07:00

The National Osteoporosis Foundation is hosting a FREE webinar! "Nutrition for Your Bone Health" To register: http://ping.fm/wYvLe

2010-06-17T08:20:00.001-07:00

Synergy Studio is now on Facebook, Twitter, and Blogger!!!!

Hello!

2010-06-16T06:29:00.000-07:00

Welcome to Synergy Studio's new blog. Stay up to date with what is going on at Synergy Studio in Jacksonville, FL! Please bookmark us and check back for more updates!