"Without reflection we go blindly on our way, creating unintended consequences and failing to achieve anything useful" Wrapping up 2017 ... take the time to stop and check your #reflection . Do you see the person you want to be? You have the power, you can be and do anything you want to be. #pilatesporn @pilates.p_rn Make the decision. #NewYears2018#goals
Day 11: Double Leg Extension- this is a challenging and domino exercises that emphasizes trunk stabilization. The lower back remains firmly anchored on the mat as the arms and legs simultaneously stretch away from the center of the body and are then joined back toward the center. Keep the eyes focused forward, head stable, and the neck and shoulders relaxed. * Lie supine with the knees bent toward the chest and one hand on each knee. Peel head, neck and shoulders up off of the mat. Gaze into low belly. * Inhale, move arms overhead and simultaneously straighten legs in the opposite direction, keeping the truck stable and the feet slightly above the eye line. Keep the low back firmly down on the mat.
* Exhale straighten arms around from overhead out to the side simultaneously draw the knees in towards the four head returning to starting position. Keep trunk stable.
Modification 1: Hold tabletop position
Modification 2: Keep head down
Day 10: Single Leg Reach- This exercise develops abdominal strength in a stabilizing mode, holding the trunk and pelvis absolutely still as the legs perform the movement. Lie supine and draw the knees to the chest. Peel the chest and shoulders up off of the mat to the bottom of the shoulder blades gazing down into the low belly. Extend one leg out forward while the other remains in a table top position shin parallel to the ceiling. Keeping the upper body lifting quiet, switch the legs out on an exhale. Repeat for 60 seconds. Modification 1: Hold the leg that is in the table top position. Modification 2: Keep head on the mat.
Day 9: Froggie 🐸 Begin in a supine position with your heels together and toes apart creating the “V” with your feet. Knees pop open like a frog. Bend the arms out to the side, connecting your thumbs and index finger creating a diamond with the hands. Inhale to prepare, Exhale lift up through the chest and shoulders reaching the arms and legs forward. Keep reaching the hand forward holding the lift as the leg bends and extend back-and-forth. Keep the heels connected. Repeat approximately 20 seconds. Then extend the legs out holding the length in the leg and transferring the movement into the arms bending and extending your diamond out and in keeping the legs long for about 20 seconds. Lower down taking an inhale, then exhale lifting back up to marry the two movements bending arms and legs on the same beat for approximately 20 seconds. Modification 1: Take the angles higher Modification 2: Keep the head down.
Day 7: Chopping Wood - Beginning in a supine position with your legs lengthening up toward the ceiling, clasping your hands above your chest. Lift up through the chest and shoulders as you open your legs out reaching the clasp between the legs. As you lower down, draw the legs back together zipping through the inner thighs all the way to your pelvic floor (think kegel 😊). Modification 1: Keep the legs into a tabletop position.
Day 6: Hip Circles •
This exercise is meant to develop pelvic stabilization and abdominal strength.
Begin in a seated position lengthening the legs to a 45° angle. Arms reach long behind on the mat. Begin your inhale as you drop the legs over and out to one side trying to stay grounded down through the sits bones. Mid-way through the circle, begin your exhale finish the circle at the top where you began. The pendulum motion and circling of the legs demand control of the spine and coordination of the abdominal muscles and hip flexors. The hips will slightly rock from side to side with the movement of the legs, one side of the pelvis may even briefly lift off the mat as the legs move to the opposite side. The work is in trying to anchor the pelvis soon afterward. Note: this one feels awkward. :) Modification 1: Drop from the hands down to the elbows.
Modification 2: Bend the knees to reduce strain on the hip flexors and lower back (if necessary).
Day 4: Hip Lifts
4 Minutes today, 4 different exercises.
Begin in a supine position on a mat with your feet extended toward the sky and arms spread out to your sides with your palms facing down. Tighten your torso by contracting your abdominal/core muscles ("bracing"). Contract your abdominal, core and hip flexor muscles and slowly raise your hips off the mat, rolling your spine up as if trying to make a stamp print of your feet on the ceiling above your pelvis. Use your arms and hands to assist with maintaining your balance. This exercise is about control so avoid using momentum. Think peel up and control down rather than jump up and fall down. Modification 1: Bend at the knees think of stamping the knees on the ceiling rather than the feet. Remember, the movement here is up not back.
Modification 2: (not shown) Keep the feet on the mat under the knees and lift the hips into a bridge position.
Day 3: Leg Lifts: Three total minutes of ab work three different exercises. Beginning in a table top position peel your chest and shoulders up off of the mat to the bottom of your shoulder blades placing your hands behind your head with your elbows wide. On a slow four count, lengthen the legs down toward the bottom of your mat as far as your body will allow without splaying open through your rib cage or lifting into the low back. On a slow four count, return the long legs back up toward the ceiling. Keeping your gaze into the low belly.
Modification 1: If you’re feeling strain in the low back, bend the knees to a right angle. Hinge from the hips to drop the table top down tapping the toes then pull the knees back toward the ceiling.
Modification 2: If you’re still feeling strain in the low back try following modification 1; however, move the legs one at a time.
Modification 3: If you’re feeling strain in the low back and neck keep the head down on the mat while following modification one.
Modification 4: If the neck and back still seem to be strained, continue with modification 3; however move one leg at a time. #addonabs
Day two: #AddOnAbs . Basic Crunch: I like adding this simple move into my supine sequence. As you’ll soon see, the progression of the movements coupled with the time of the set can be quite challenging. This is a great “go to” move if your hips, back and neck need a bit of a rest without breaking up the flow of the set. Later when the moves become more intense, if 60 seconds is too much in any particular move, do the time your body will allow and finish the duration in the basic crunch. ❤️ Begin in a table top position, knees over the hips, shins parallel to the ceiling. Inhale to prepare, exhale lift your head and shoulders up off of the mat reaching the fingertips forward as the legs kick out to a 45° angle. Lower back down into your starting position keeping your belly pulled into your spine and your imaginary corset wrapped around the rib cage being mindful not to let the back arch up off the mat when you lower....stay engaged!! Modification 1: Keep the legs in table top if your feeling too much strain in your back.
Modification 2: Keep your head down if you feeling too much strain in your neck.
Remember: Your total working time today is 2 minutes. Yesterday’s move + Today’s move. Tomorrow it will begin to feel a bit more challenging. :)
1. a group of people living in the same place or having a particular characteristic in common
2. a feeling of fellowship with others, as a result of sharing common attitudes, interest and goals
Ask any runner why they run and they will tell you because of their love for the sport. To love a sport that can cause so much pain and suffering is certainly a difficult concept to grasp to any non-runner. Yet it is that same pain and suffering that fuels the passion and connects us as a community. A community that turns complete strangers into friends with no words exchanged. The common attitude of knowing the difficulties on the road ahead yet having faith that despite what comes your way, you will cross the finish line. Pushing yourself to go further or faster because of that deep burning belief in your belly that you can. It’s finding joy in the journey, the new path you decided to take just to enjoy the scenery or the perfect moment when the sound of your breath matches your foot strike creating a meditative state many yogis only dream of or the bad day that somehow completely dissolved in sweat drops underneath you. This passion does not exist for the pain and suffering itself. The love comes just on the other side of it where you're able to define yourself and discover this thing called life!
A big thank you to my friends at Lululemon for an unforgettable weekend experience in the desert with 30 LA Runners who started out as strangers and quickly became friends. In a world where big name sports stars are awarded even bigger contracts to promote athletic apparel, I applaud Lululemon’s grassroots marketing efforts building community in everyday athletes like me. Although campaigns like these are difficult to measure, it would only make sense that this one fortunate every day athlete included in this experience feels completely #BlessedBeyondMeasure ! #lululemonLA#thesweatlifeLA#lululemonambasador#runnersofinstagram
Everything is hard before it is easy. Just finished #pilates . Today was hard. The instructor checked my form and what she had me do felt awkward and it made the move harder. I felt fatigued and as my calves cramped up , for a fleeting moment I thought, this class is hard.
Hard is challenging. Challenging is making me stronger. I decided hard is a state of I didn't want to focus on. So I persisted an pushed through. When life is hard, I become stronger.
Open Leg Rocker is a move that for years I avoided teaching in my classes simply because I was terrible at it. Over the past year I decided to just go for it (besides, isn't that how we grow?). Now it's a fun little "rest" in our ab set to play around with this move. We have some proud moments along with some pretty good giggles! Seated with knees bent and open shoulder width, hold ankles with hands from outside, pelvis tilt's posterior, balance on sacrum and engage core, extend legs up and open. Inhale roll back to the shoulder blades, Exhale return to balance and try to regain neutral spine. #marchMATness2017#pilates#yoga#rockitbodypilates#southbay#committosomething#eqxteam MUSCULAR FOCUS #hipflexors#core INTENTION: #balance#spinalmassage#whstrong
I took these photos 4 weeks ago and this post is a little late but here it goes.... Day 1 #yoga certification We were asked to write in our journals, "What is yoga to you?". My answer is simple, and probably much less "juicy" than most. Yoga is science, anatomy, physiology, a form of exercise. Yoga is something I've always been fascinated with but never had any formal training, time or experience with personally (outside of an #igyogafam I've followed 😊). This post is my personal experiment of how adding yoga to my current fitness routine changes my body and/or mind. 10 weeks of at least 5 full yoga classes a week and 18 hours of certification time per week. Current weight and fitness routine in photo... 5'6'' 111 lbs 3 days run, spin 2 days and a little #Pilates almost everyday. Let's see how this goes! #fitness#committosomething#manhattanbeach#whstrong#rockitbodypilates#southbay#equinoxsouthbay#workout#thesweatlife#whstrong
"Saddle Bag Slimdown" This little set is great for trimming and toning down the side of the legs and glutes. 1. Lying on your side, place your bottom elbow underneath your shoulder and stack the hips on top of one another. 2. Reach the legs out long and lift the top leg pointing the toe. 3. Flex the foot and drag the leg back down to "kiss" the heels together. 4. Pause at the top and pulse. 5. Draw little circles with the toes taking a small pause between each circle. 6. Reverse the direction. 7. Bring the foot in front of the bottom foot and tap to the ground. Lift and rainbow the leg to the back side tapping behind. Maintain energy and length throughout the body. Try each of the 5 moves 30/45 seconds each or until you feel like crying 😉. #committosomething#whstrong#pilates#yoga#manhattanbeach#equinoxsouthbay#rockitbodypilates#workout#whstrong#thesweatlife tuesday🤣)