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.

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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.

 

 

 

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)

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Handles Up Tripod Mountain Climber (Level 2)

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Handles Down Side Plank Leg Abduction (Level 3)

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“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.

 

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Weekly Challenges

 

This weeks challenge not only builds strength but it adds a slight cardio burst to your routine.  At the end of your reps be sure to stretch.

Monkey push up

Strengthens: Arms and shoulders, abdominals, back

Get into the “up” part of push-up position with hands directly below shoulders and body in a straight line from head to heels. Keeping core tight, push through toes and hop forward, landing gently with feet on the outside of hands. Hop back to starting position. Bend elbows (keeping them close to body) to lower body toward floor, then push back up; that’s 1 rep. Do 10–12 reps.

 

MONKEY PUSHUP

Have a great week !