Weekend Highlight: Athleta and Barre3

Liz and Allison and Jodie

Hi guys,

This is a slightly different post from the norm. This past weekend I was able to combine two of my favorite things ( other than Pilates:)) and that is going to one of may favorite fitness apparel stores, Athleta and taking a Barre3 class.  Athleta is an awesome fitness apparel store that has three locations here in Houston and they offer different free fitness classes in their stores.

As many of you know I like to change my exercise routine often, cross training is definitely something I promote, go ahead mix up your training routine.

A little background /insight on the workout, from the Barre3 website:

We draw from multiple influences to create innovative classes that focus on length, grace, and a healthy body.

Sadie Lincoln, barre3 founder, works closely with a team of experts including yogis, professional dancers, doctors, and athletes to craft highly efficient workouts. Focusing on a unique combination of dynamic movement and isometric holds, the sequences work strategically to transform the body and develop long term postural benefits. A continuously evolving variety of movements keep the classes challenging, fun, and fresh. Whether you work out in the studio or at home, barre3 fits your life while enhancing it with greater functional strength, higher energy, and a sense of ease.

Barre3

Barre3

 

Athleta and Barre3 partnered up to allow fellow Houstonians to experience a live Barre3 class.    Liz Fitzgerald, the Franchise Development Manager and Master Trainer Allison Beam came down and hosted/taught the classes this weekend, these two ladies were just so very nice and you could see their passion and love for the workout.  Their excitement for upcoming session was contagious!!

 

Franchise Development Manager and Master Trainer

Franchise Development Manager and Master Trainer

Full disclosure, I have taken quite a few in studio Barre3 classes and the workout is phenomenal.   This weekends class did not disappoint, yes I felt the burn and the shaking muscles. The workout is based on isometric holds, which work your muscles to their deepest point, the one inch moves increases your body temperature ( hello sweat!!) and the dynamic moves raises the heart rate.  

Forward fold stretch

Forward fold stretch

 

Twist

Twist

 

If you are not able to experience a live class, (they have a few studios here in Texas), you can order the DVDs from their site or sign up for the online subscription classes.  If you would still like to learn more, connect with them on Facebook .

What was your highlight from the weekend?

Weekly Challenge

A Pilates routine is not complete without the Pilates Hundred.  I like to include the ball in the sessions to keep the lower body still.

 

pilateshundred with ball

Pilates Hundred with a ball

 

Source

Lie on your back with legs in table top position keep your shins parallel and curl up keeping your shoulders away from your ears. Pump your arms inhale for 5 breaths and exhale for 5.

Keep your abs engaged and keep your eyes on your thighs.

Have a great week.

 

Pilates Teacher, Forever a Student

 

IMG_4206

Just like in  nutrition no two diets are the same.  A particular way of eating may work for one and not the other. The same is true for each person that  comes to a Pilates session. Everyones body brings something different  to the “table”.   Because we are not all made the same we can’t do all the exercises the same way.

This is one of the many reasons  why I love what I do, I am always  learning from each clients body. The Pilates method of exercise allows me, the instructor  to meet the individual  body where it is at the moment.    This is  teaching with compassion and kindness.

 

 

Pilates, movement for life.

 

 

 

 

 

 

 

Weekly Challenge

This weeks exercise is the Single Leg Hip Raise

 

 

 Targets the glutes, core, low back ,hamstrings and lumbo pelvic stabilization.

Targets the glutes, core, low back ,hamstrings and lumbo pelvic stabilization.

Source 

 

Lie on the  with your right knee bent raise your left leg up inline with the right knee arms open in T position.  Engage your ab muscles, press into your  right heel raise your hips up. At the top there should be straight line from your shoulder to your hip and thigh. Hold at the top for 2-3 seconds then lower back to the floor. Repeat.  3 Sets of 15-20 reps.

Let’s Talk Feet

 

Our feet are our foundation and the Pilates Method can help us keep our feet strong and flexible.  We tend to “forget” about our feet until they start to ache.

IMG_3072

Happy Feet

 

Just like the rest of our body we need to “exercise” our feet regularly.  We have 26 bones, 33 joints and more than 100 ligaments, tendons and muscles in our feet so lets give our feet a workout. Go barefoot sometimes and feel the earth beneath your feet, wiggle and spread your toes to get the blood flowing trust me it’s a glorious feeling.

Did you know a lot of foot injuries are a result of a weak core?  Having a weak core can cause you to compensate by changing your gait.  As I have mentioned in a previous post the footwork series on the reformer as well as on the other pieces of Pilates  equipment used in class, helps to mobilize and strengthen our feet and always in Pilates we are working our core.

If you are not able to take a  Pilates class here are a few exercises for your feet that can be done anywhere and anytime.

1. While standing, lift your toes and spread them apart.

2. Curl and uncurl your toes.

3. Use your toes to pick up marbles.

4. Lift and lower your big toe only.

5. Lift and lower your baby toe only.

6. Glide your big toe away from the other toes and back again.

7. Repeat the above move but with the little toe only.

8. Stretch your toes with pedicure pads, this also helps to realign the bones of the feet.

Lets keep our feet healthy and happy.

 

 

 

Pilates Spine Corrector

For todays post I thought I would share a video  of Joseph Pilates working out using the Spine Corrector.  This piece of Pilates equipment stretches, strengthens and aligns the spine and it is great for opening up the chest which allows for deeper breathing and preventing that computer posture ( think rounded shoulders etc).  While improving our posture by strengthening the back extensors, you will also be stretching your trunk flexors.  You are able to work your entire body in every range of motion.

Movement is medicine.

 

 

Hello Halo

I would like to introduce you to the Halo Trainer, it is a Physical Therapy approved device, great for Pilates sessions and overall fitness conditioning. But before I get into more details let me tell you about the creator of this amazing apparatus.  The creator of the Halo Trainer is Bryce Taylor ( PT,MS) he is a practicing Physical Therapist with 15 years of Personal Training experience.

Here is a video to introduce you to the Halo Trainer:

The Halo Trainer adds a new dimension to your training routine. It incorporates strength work, flexibility training. injury prevention overall fitness conditioning. The Halo Trainer’s ergonomically made handle bars are safe and comfortable for the wrists.  It is so versatile you can use it by itself with a a 65cm stability ball, BOSU or TRX trainer.

Using the Halo you will engage your core while strengthening your shoulders, hips and knees etc. There are 6 key ways to use the Halo Trainer in your sessions, here is a link to see how this is used.

In training there is no one size fits all, everyone’s body is different, the fitness levels are different and training needs are different and the Halo Trainer fits this perfectly. There are 4 levels of difficulty when using the trainer for the over 300 exercises in the repertoire. This enables you to progress or regress the exercises depending on your needs and or the clients needs.

If you are not familiar with this training system, hop over to their site and explore. I promise you will not be disappointed in adding the Halo Trainer to your current routine.  I felt the work immediately, your core will be on fire.

Here are a few exercises using the Halo Trainer.

Standard Kneeling Pushup ( Level1)

IMG_3054 IMG_3056

Handles Up Tripod Mountain Climber (Level 2)

IMG_3061

Handles Down Side Plank Leg Abduction (Level 3)

IMG_3062  IMG_3064

“Halo Training is an integrated approach to bodyweight training on variable surface stability to allow for progressive loading”. (Source)

Here is a video using the Halo Trainer with the TRX.

 

If you enjoyed this post please leave a comment and share.

 

 

 

 

 

 

 

 

Pilates and Running Part 2

IMG_2610

These exercises are a continuation from the previous post.

As always check with your doctor before engaging in any exercise activity.

Swan Dive

( This exercise is great for  increasing back extension as well as strengthening the back extensors, hamstrings and gluteals).

IMG_3017  IMG_3018

Lie on your stomach, palms on the mat.  Lift your upper body into extension as you press your hands into the mat. Reach the arms forward while rocking your chest towards the mat.

Bring your hands back underneath you and catch your body in the Swan position.

* Remember to keep head, neck and spine in alignment, keep your abs engaged the entire time. *

Side Kick Kneeling

( Great for challenging your balance, torso and pelvis stability, improves hamstring and hip flexors  flexibility, strengthens shoulders and lats and strengthens the hips).

IMG_3019  IMG_3022

From a kneeling position,lean over to one side until your hand touches the mat. Extend your leg to the side to hip height. Keep your bottom hip pressed forward so your torso is as straight as possible.

Kick the top leg forward and back, 6-10 times is sufficient and switch sides.

Corkscrew

( Increases spinal rotation, back flexibility,scapular stability and core control.)

IMG_3023 IMG_3024 IMG_3025

Lying on your back, straighten legs to the ceiling. Tilt your legs to one side,allowing your hips to lift off the floor. Allow your legs to swing  down towards the floor, circle through center and up the opposite side.  Keep your legs together, shoulders anchored, and make smooth even circles in both directions.

Clam Shells

( Strengthens gluteus medius.)

IMG_3026

Lie on your side, heels are in line with the gluteals.  Hips flexed at 45 degrees, knees at 90 degrees.  Abdominals are engaged and your pelvis is neutral.

Keep your ankles and feet glued together as you abduct the top leg, without allowing your hips to roll back. Repeat 10-15 times on each side.

Thigh Stretch

( Stretches and strengthens quadriceps, core control.)

IMG_3027 IMG_3028

Kneeling with your ares extended, parallel , hinge back keep pressing the pelvis forward, leading with the pubic bone.  There should be no movement  in the body only at the knee joint.

I hope you enjoy this little sequence.

Have a great week and stay warm!

 

 

 

Pilates and Running

runner 14

Whether you run for fun or you are serious about running marathons, trying to improve your speed or endurance or you are just starting out, including Pilates in your weekly routine will help you to remain injury free and strong.

Here are a few benefits of Pilates for runners:

Pilates stretches and strengthens you at the same time and will use muscles that are not specifically used in running.

Pilates will improve a runner’s overall strength, flexibility, balance and mobility.

Pilates exercises will help keep the pelvis in a  stabilized  level plane therefore allowing the extremities more range of motion and flexibility.

Pilates will improve a runners posture by elongating the spine and strengthening the muscles of the back as well as maintaining proper alignment in the knee ankle and foot.

Your core will be a lot stronger thus helping to relieve the pressure on your joints.

Here are a few Mat exercises to add to your training routine.

 

reformer-lunge

Pilates Mat Exercises Part 1

Roll Up

(Rolling up slowly and incrementally helps to lengthen the muscles of the low back, increases the flexibility and articulation of the spine and increases core strength).

IMG_3010   IMG_3011

Lie on your back, reach your arms up over your head, keeping the back of your lowest rib on the mat. Inhale, reaching your arms up towards the ceiling,  exhale and lift your head up between your arms, continue the rolling up

and reach towards your feet.  Return to the start position by gently squeezing the buttocks and tuck the tailbone to begin the roll back.

Single Leg Circles

(Great for stretching hamstrings, increasing flexibility and mobility of hips, core control, pelvic stability)

IMG_3007  IMG_3008

Lie on your back, straighten your leg towards the ceiling, pointing the foot, maintain the stability of the pelvis. Circle your leg across your body and down and out and away from your body. Repeat circles in each direction, lower leg and repeat on the opposite leg.

Saw

(Increases spinal rotation, stretches mid and upper back, lengthens low back muscles, lengthens the hamstrings, lengthens the quadratus lumborum which lifts the hip,creates balance in pelvis).

IMG_3014  IMG_3015

Sit up tall with your legs straight and open, shoulder width apart. Reaching your arms out to the side. Rotate torso to one side, reaching the arm in front towards the little toe of the opposite foot.

Return to the starting position with our evening distributed on the sit bones and repeat the rotation on the opposite side.

Swimming

(Strengthens the back and hip extensors,improves pelvic stability, opens the chest).

IMG_2997

Lie on your stomach with your arms reaching overhead and your legs straight. Lift the right arm and the left leg, switching to the left arm and right leg quickly without rocking your hips from side to side.

A few reminders:

Keep your abdominals engaged, keep your shoulders away from your ears and breathe!

Hope you enjoyed this  post, part 2 posting soon. Let me know if you add these exercises to your routine.

 

 

 

 

 

 

 

 

 

 

 

 

 

Gratitude Fridays

We will always have something to be grateful for, no matter how small it may be.

“The more you recognize and express gratitude for the things you have, the more things you will have to express gratitude for.” -Zig Zigler

My lemon juicer! You have no idea how this little gizmo makes it so much easier to squeeze the juice out of a lemon so I can have my lemon water daily.  Ahh the little things.

IMG_0698

My endless supply of fresh vegetables.

IMG_0967

Sunrise

IMG_0168

Fresh flowers.

IMG_2765

Balancing on my Balanced Body foam roller for fun.

IMG_3069

What are you grateful for this week? Please share in the comments.

Some exciting things coming up on the blog soon.