Monday, December 24, 2018
Tuesday, December 18, 2018
1. Pilates Ring
I have incorporated a Pilates Ring into my workouts this past year and I must say - I LOVE the versatility of this thing! My favorite target areas have been glutes, thighs, and abs; which a Pilates Ring does a great job at getting to that workout burn we all know and love from those Barre classes.
2. Foam Roller
This item is a definite NEED for all fitness areas. I used mine religiously for pole, aerial, and now in pregnancy. The one I choose from Amazon is a 2-in-1 13" with carrying case which is perfect for on the go. I'm adding this to my hospital bag as a must have labor support item. For regular fitness uses, the foam roller has become a staple among those in the aerial and dance apparatus fitness disciplines as it helps relieve muscle tightness all while incorporating necessary injury prevention.
3. Stress Relief Candle
Bath and Body Works has an amazing Aromatherapy line with Spearmint and Eucalyptus scented Stress Relief products. Ideal to burn on your rest days to soak up some relaxation or during a deep stretch session. This candle is an immediate self care win.
4. In Shower Steamer for Stress Relief
Still on the Spearmint and Eucalyptus bandwagon here but these Bath and Body Works in shower steamers are the perfect gift item that can be used post workout, when you're feeling under the weather, or as a Sunday Spa day relaxation prep for the upcoming week. Other scents available include Energy Blend of orange and ginger, Comfort Blend of vanilla and patchouli, and Sleep Blend of lavender and cedarwood.
5. Resistance Bands
I feel like 2018 was really the year of implementing resistance bands in our pre and post-class conditioning at the Circus gym. Since I have been on a teaching break due to pregnancy, I have fallen in love all over again with my bands for my at home pregnancy workouts. I have been really enjoying the on the go versatile fitness gadgets that target multiple areas of the body lately. I've used my bands at work while sitting at my desk and in the car during an eleven hour trip to keep my body moving and to ward off pregnancy related restless legs. This kit is an ideal stocking stuffer for your favorite fitness enthusiast.
There you have it, my top 5 favorites from the past year. I hope everyone has a wonderful holiday season and a Happy 2019!
Wednesday, June 13, 2018
I decided to try out a new deodorant and see if there was an advantage to me using something that is marketed as being "more natural." I found Tom's of Maine Wild Lavender deodorant to smell the most pleasing to me. The deodorant smells really good when first applied and the fragrance dissipates after a couple hours. The formula is clear and goes on slightly sticky. The odor control is not the best as I notice some break through odor. The product does not leave a thick residue after showering which is something I have noticed with my previous aluminum containing deodorant.
To combat the break through odor, it has been suggested to do an armpit detox treatment. A friend of mine shared an article with me on how to detox your armpits when switching to a natural deodorant. The detox claims to help pull out the odor blocking chemicals that are found within aluminum containing deodorants. These chemicals work to block sweat ducts and prevent perspiration. I haven't tried the detox because I feel like I'm not having an overly noticeable issue with the break through odor. It's mainly at the end of the day when I notice it and by that time I am already getting ready for bed. So far the deodorant seems to withstand my aerial workouts especially when adding another application prior to the work out.
I've decided to continue using the natural deodorant and see how it holds up over time with continued use. Have you made the switch to a more natural deodorant? Please feel free to comment about your experience or favorite brands below.
Tuesday, May 22, 2018
Class Restructuring in ActionAfter my first class, a lot of my students jokingly made comments to me about not being allowed to take any more long periods of breaks off because upon my return, I have too many new wild and torturous ideas for them. I took this as a positive response to my newly implemented conditioning plan. They were getting what they came for: a workout. My newly reconstructed lesson plans include more conditioning that specifically focuses on engaging muscle groups to be used in the skills set of the main portion of the lesson at the start of class as part of a warm up and then following up with a post skills conditioning portion that targets muscle groups not widely used during the previous 45-50 minutes of class. I also sprinkle in "Stretch Breaks" throughout class so as not to fatigue areas of the body that have a strong focus on and to also introduce movement and circulation to areas for upcoming skills. The result was continuous movement and engagement of the body. I feel like its a cohesive relationship between strength and flexibility that allows for a balanced workout.
The ResultsWhile its only been three weeks of implementing my new format, so far my classes have been a lot sweatier. The gym has been hotter lately in temperatures due to weather changes which has helped a lot to keep the body warm and primed throughout class. I feel like the continuous movement aspect has created a flow that adds to necessary endurance that is so crucial to aerial movement. I also feel like other areas of the body are being worked that aren't traditionally a part of the focus in my previous curriculum's classes. I'm even walking away from my classes with next day DOMS that I wasn't expecting. So it's pretty clear that I am targeting areas of the body that need to be worked on in addition to the areas that we have already developed from our fundamental skills of the level 1 curriculum.
The Plan ContinuedMy next steps of this process will be to make adjustments to conditioning exercises and class skills based on the success of performance during implementation due to student's ability and time. Finding out what works and what doesn't will determine what areas of the reconstructed lesson plans need fine tuning. These adjustments will also lead me into variations of modifications to allow a varied approach that encompasses every student's level of ability. I plan to continue to update my readers on this process throughout the progress of this transition,
Tuesday, May 15, 2018
I decided that since I was unable to commit to a monthly membership at my local Pure Barre studio, I would try out the On Demand feature so I could still enjoy this style of workout in my weekly fitness routine. I already have all the essential equipment necessary to make the On Demand classes work so I figured this was the best option for me. (Modern technology for the win! 💪🙌)
On Demand offers a free intro class that is a 52 minute video where the first 5 minutes is talking about the concept of the method followed by technique and their own specific language terms used during their workouts. The actual introductory workout starts at 5:00 on the video. I highly recommend viewing this video and giving it a try if you're curious about starting this style of workout in the studio or at home. This intro class is very similar to the classes I have taken at the studio. Sometimes the live classes can be quick and difficult to grasp essential form technique. After watching this video, I feel like I have a better understanding of some of the things I need to be doing better in each of the exercises I have done in my live classes.
My On Demand experience has been very positive so far. I have been using the On Demand classes for two weeks now. The majority of the classes utilize a wall for support, mat, and/or the double tube resistance band. I was hoping more classes used the mini ball as a prop since I really enjoy using mine in my workouts. (I love props when working out). Speaking of props, I have also used my Lebert Equilizer Bars in place of the wall when I need a little more stability. You can also use a chair as a support if you don't have a barre or suitable wall space.
With any type of workout, there are always pros and cons. Some of the pros for doing the On Demand classes are:
- being able to do a class at home at any time that is convenient for my schedule
- picking my workout focus and length of time
- pausing the video so I don't miss essential cues or rewinding when I need to see or hear something again
- going at my own pace
- having access to classes when traveling
- price - a single class at my local studio is $24 or $99/month unlimited. On Demand classes are unlimited $29.99/month.
- not having the live feedback of an instructor with proper form either when initially performing an exercise or during fatigue phases when I start to disengage my form
- accountability - this isn't really an issue for me but I have heard others comment on not being able to commit to doing workouts at home because they can't rely on getting themselves motivated
- not having the space or necessary equipment to adequately participate in the online classes (you really only need a wall or chair for support, band, and light weights- a solvable problem)
Tuesday, May 8, 2018
My second session on the trapeze was more of me testing my aerial body awareness and transitioning some moves I already felt comfortable with on other apparatuses. Since I have a strong base for some movement that would translate well to the trapeze, I ended up putting together a short routine of moves that I could focus on cleaning up with more practice and piecing together into a performance for an upcoming student/instructor showcase at Cirque Indy. Unfortunately a few days after this intense and successful trapeze session, the weather drastically changed from warm to near freezing. My left trapezoid and neck area stiffened up and put me out of commission for the next week. I couldn't attribute the pain to anything physical and my husband was complaining of the same symptoms so I assumed I must have had a virus. Once my neck issue resolved, I was back at it in the air trying to make up for lost time. Lucky for me, by this time I had received my latest edition to my growing library of aerial material, Trapeze style flashcards.
In an effort to expand my training, I purchased the 60 Tricks on Static Trapeze Choreography and Instructional Cards from AerialDancing.com. Please take note that if you're a beginner then these cards are not intended to supplement the expertise and instructional aspects of a true aerial instructor. I have been training on multiple aerial apparatuses for nine years and have the ability to train in the presence of fellow qualified aerial instructors. I do not recommend anyone using any printed manuals or tools as a single means of learning aerial techniques or as their only informational training device. With that said, let's talk about the cards!
The cards arrived well packaged via USPS carrier. My initial reaction of the cards were that they are quite large, measuring 8 1/2" x 5 3/4". They come in a cardboard tuck box with an eight page well written instructional booklet. The tuck box was flimsy and the corners tore right away. I ended up reinforcing the corners of the box with tape. I may eventually have to move the cards to a large ziplock bag in place of the box as I anticipate the box not withstanding many trips to and from the gym. The booklet covers basic information about getting started and using the card color coded system. The book further talks about some tips to remember when working with Trapeze as well as three basic transitions that should be mastered prior to attempting any of the tricks displayed on the cards.
The cards are in full color detail on both front and back. The front of the card shows a picture of the move in it's completed pose with the move name in the bottom left corner. Each card is color coded based on sliding scale of difficulty moving from red, orange, yellow, green, blue, indigo, violet, to gold. Red is easy and gold are advanced. The back of the card
USING THE CARDS
Yes, they work! I love these cards. I have been working with them consistently to supplement my training. The color coded system that ranks moves on levels has been one of my favorite attributes as it allows me to set aside certain skills until I have completed the cards that precede it. My initial use of the cards is skills focused. I hope to progress and utilize these cards to create choreography in the near future as I plan to work towards performing in upcoming showcases.
Tuesday, May 1, 2018
🌸 MAY COMBO CHALLENGE! 🌸 May combo challenge with @dredee1983 starts 5-1-18! This month's moves focus on SHOULDERS - flexibility and strength. For each trick listed, use the trick in a combo that is at least two moves in length. The combo can be anything of your choice. Do one combo every other day but combos do not have to be done in order listed - you can do combos on different days other than what’s listed. There will be three videos of yoga sequences and/or exercises to help improve your shoulder flexibility or strength prior to each group of pole tricks. To play, follow the steps below: 1. Repost the flyer and tag two friends to play. 2. Tag me @dredee1983 in all your entries! Example videos will be posted 2-3 days before each combo day so check my profile before each day. 3. Post a video of your combos using the moves listed. Combos do not have to be done in order, but try to complete all the tricks for the month. If the moves are too advanced for you, do videos of prep work for each move - that still counts! Try to do your combo both sides! Optional - post 1 video of each of the 3 yoga sequence or exercises as well to help increase flexibility and strength for this month’s moves. Use the hashtag #maycombochallenge, and don't forget to tag @dredee1983 in all your entries! There are no prizes but I will still be choosing 3 winners! To win, all posts should be completed by June 3, 2018. Winners will be announced June 6, 2018. Winners must complete all combos as best they can for their level, shoulder exercises are optional. Modifications will be posted as much as possible. 🌸🌼🌸🌼
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Are you looking for a way to get motivated and stay accountable getting your summer body ready? Join my May MOVEMENT Challenge. It’s free to join and there will be prizes!! Comment or message me if you are interested. More info to come. #mayfitnesschallenge
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So many reasons to join us in May for our Instagram Yoga Challenge #Maythewellnessbewithyou2 There are great weekly and grand prizes for participants from amazing sponsor's that include, free yoga classes, jewelry, wreaths, t-shirts, massages & more! But the most important reason is to join because you are Worth it! This challenge gives you the opportunity to instill a practice that is about taking time to invite mindfulness, self care and connect with the yoga community <3 To participate simply follow and tag the hosts and sponsors when sharing your inspired yoga practice! Hosts @potegpguidancecenter @maybeitsmallory @ashleylyn322 Sponsors @photographybyymallory @namasterabbit @sweetescapeboutique @provincialboutique @positivespacerehoboth @jewelsdayspamedicalaesthetics @studioon6 #MayTheWellnessBeWithYou2 #yogachallenge #spring #yoga #potegpguidance #nonprofit #wellness #dailysadhana
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Practice Yoga, Save Puppies 🐶 Join this FREE #yogachallenge for Charity. Link in bio. _ Join the FREE May Yoga Challenge #ArmUpForAnimals with @kinoyoga on @omstarsofficial and help support @animalhopeandwellness _ This powerful charity is committed to ending the dog and cat meat slaughterhouses of the world and making dog and cat meat consumption and production illegal in the U.S. (can you believe it isn’t illegal yet?!). If you want to see how important this mission is go over to @animalhopeandwellness and watch their videos. Our sponsor our @cannapet will donate one supply of supplements per person for everyone who signs up to help rescued dogs recover from severe abuse. _ And you get to practice with me for FREE in my all new Arm Balance Basics course! This 5-class course is available for FREE for everyone who joins the 10-day challenge. Each class in this course will correspond with 2 poses in the challenge, and by the end, each class should be completed twice. After each practice, snap and pic and share. ______ _ 💥Prizes include: One brand new Tiger Lily OmStars x Liquido outfit One sixth month membership to OmStars One signed copy of Kino’s new Yogi Assignment book One OmStars tank top _ ______ 💥Here’s how to join: 1. Click the link in our bio to sign up or go here: https://bit.ly/2H9kYXu _ 2. Follow our sponsors and hosts @kinoyoga @omstarsofficial @cannapet @animalhopeandwellness _ 3. Repost this challenge graphic and help spread the word. _ 4. Tag three friends to join you in this challenge!! _ 5. Practice with us every day for 10 days and share your journey here on IG and be sure to use our challenge hashtag #armupforanimals and tag all our hosts and sponsors daily. _ 6. Like and comment on each other’s posts to stay active and present in our community of yogis here on IG. _ #practiceyogachangeyourworld #onebreathatatime 🙏
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