Have overball, will travel

Shades? Check. Sunscreen? Check. Overball? You betchya. Whether you’re bound for the beach or headed to the hills this summer season, pack these must-have, TSA-approved travel companions and follow these tips for easy on-the-go workouts.  Check out the accompanying videos for helpful visuals!

PROP # 1: Overball

Why we love to travel with it: Completely deflatable and easy to pack — simply re-inflate with a portable plastic straw.

Exercise: TOE TAPS (and more!)

Set Up:

• Lie on your back, with knees bent
• Place a partially-inflated overball under the sacrum. Test the position by lifting your legs, one at a time; you should be able balance on the ball without your back extending.

Move:

• To begin, lift both legs into table-top position (90 degrees at hip and knees).
• Alternate tapping your toes while stabilizing your pelvis in a a slightly tucked position.

Modify/Advanced Variations:

• Lower both feet at the same time
• Bend and straighten both legs at a 45 degree diagonal
• Scissor the legs
• Perform small leg circles with knees bent or straight

Tip:

• Move slowly and exhale deeply while you are lowering or moving your legs to emphasize your abdominal connection.

PROP # 2: Thera-Band

Why we love to travel with it: It folds up and easily fits in any size suitcase or beach bag.

Exercises: CLAMSHELL (and more!)

Set Up:

• Lie on your side with knees bent
• Wrap the band around your thighs (just above your knees) and tie the band in a knot so that you feel some (but not too much) resistance when you separate your legs.

Move:

• Inhale to prepare.
• Exhale and, keeping heels together, open your top leg, laterally rotating your thigh to point your knee towards the ceiling
• Inhale to return
• Repeat 6-8 times

 Modify/Advanced Variations:

• Lift the top thigh and heel
• Straighten both legs and lift top leg
• Straighten both legs and lift both legs
• Straighten both legs, lift top leg, and alternate circling the leg in different directions

 BICEP CURL

Set Up:

• Stand on the middle of the thera-band, feet hip distance apart
• Grab the ends of the thera-band in each hand and thread the band through the heel of your hand first.
• Open your shoulders, spread your collarbones wide, and drop your shoulder blades down your back.

Move:

• Inhale to prepare.
• Exhale, engage your abdominals and bend your elbow.
• Inhale and resist the band as you slowly straighten your elbow.
• Repeat 6-8 times.

Modify/Advanced Variations:

• Perform 8 bicep curls with palms facing each other.
• Perform 8 bicep curls with palms facing up.

Tip:

• Note your pelvic position and make it as neutral as possible; watch that you don’t posteriorly tilt your pelvis and round your lower back, or anteriorly tilt your pelvis and arch your lower back.

 TRICEP EXTENSION

Set Up:

• Same as bicep curls, except change your grip and thread the band through the crease between your thumb and index finger first.
• Step your right foot back into a lunge position and keep your left foot on the band.
• Align your body in one straight line from your head to your hips to your heels.

Move:

• Inhale to prepare.
• Exhale, engage your abdominals and extend your elbow.
• Inhale and resist the band as you slowly flex your elbow.
• Repeat 6 times and switch legs.

Tip:

• Keep your elbow still in space while you flex and extend it.

PROP # 3: Yo’self

Why we love to travel with it: Can’t leave home without it!

EXERCISE: Hovering Quadruped

Set Up:

• Get on hands and knees, aligning shoulders over wrists and hips over hands.
• Knees hip distance apart, keep hands shoulder-width apart.
• Tuck your toes under.

Move:

• Inhale to prepare
• Exhale, engage your abdominals, and press into the floor to hover knees off of the ground for 2-3 counts.
• Inhale and slowly return.
• Repeat 6-8 times.

Modify/Advanced Variations:

• Come into a full push up position, either on your hands, or supported on elbows

Tip:

• Don’t wing it! Make sure your scapula are stabilized on your back by engaging your serratus anterior. To do this, press into the floor with your hands and imagine puffing air into your mid-back/bra-line (without rounding your upper spine)

**Vacation safely**

• If you feel discomfort in your lower back during any exercise, modify with a slight pelvic tuck or lighten the resistance (either by choosing a lighter band, or lessening your lever; for example, if both feet are lifted off of the ground when lying on your back, either bend your knees, or place one foot on the floor.).
• Incorporate 8-10 reps with each exercise.
• Ask your instructor to go through these exercises with you before you depart.
• If it hurts, stop. Better safe than sorry!

Go green with us!

In honor of earth day, we are here to offer you creative ways to green up your health & your environment!  Our very own Kristen Rubio recently became impassioned with the idea that despite her packed schedule & highly-urbanized life, she could go natural & go green in all areas of life. Read on below for a brief Q&A with Kristen as she shares some tricks of the trade –  earned by trial & error, from good advice and from her recent certification in Permaculture Design.

And don’t miss our earth day workshop *THIS* Friday, 4/22; 3-4:15pm.  Kristen will dish on how she greens up her urban life–sharing tips on composting,  choosing all-natural products, & more! She’ll be joined by special guest Amy Galper of Buddha Nose, who will share the philosophy behind her organic product line — & show us how to make our own all-natural sugar-based facial scrubs! $15 suggested donation — all proceeds go to Million Trees NYC. Sign up now!

Q&A w/ Kristen:

Q: Why did you decide to start composting?

A: According to GrowNYC.org, the United States contributes 70% of the world’s solid waste. NYC alone produces about 12,000 tons a day. Feeling overwhelmed by this fact, I felt that composting would be something I could incorporate into my life to help reduce waste.

Q: How has composting affected your life?

A: I have become more aware of waste created in my household. Understanding the natural decomposition process it becomes more feasible to do more. It is easy to become overwhelmed by ideas of global warming and world pollution, and then not do anything. My goal is to do what is feasible for me at a pace that I can manage.

Q: What is your favorite natural cleaning product?

A: Tea tree oil + water! It disinfects and it smells good!

High-heeled Health

Let’s set the record straight: While we love the look of Louboutins, high heels are entirely hazardous for your health. When placed in these arbiters of fashion, your foot–the foundation of your body’s architecture–takes on an utterly unnatural shape, wreaking a chain reaction of havoc throughout your body: Muscles that would otherwise remain inactive during standing or walking quickly overtire, ligaments that are not prepared to bear your body’s burden stretch and strain, and the precious joints of your feet and ankles weaken and wear down.

Alas, what’s a girl to do? Ditch her Diors? Likely, not. Instead, try these tips to keep your feet and lower limbs feeling as good as you look:

Give good stretch: When you wear heels, the muscles in your calves work unnecessarily into overtime. So be sure to take extra care and stretch them daily. To do so, stand on a ledge or stair and gently lift your heels, coming onto the balls of your feet; then, slowly lower back through neutral to sink into a luxurious calf stretch. Hold for 20-30 seconds and repeat. To keep your joints aligned during this process, place a yoga block, book, or small pillow in between your medial malleoli (the bony points on the inner surfaces of your ankle).

Easy as ABC: Flexibility and mobility are key features of healthy feet. To enhance your foot health, grab a resistance band (or a towel), take a seat with your legs extended out in front of you, and loop the band around the ball of your foot. Then, diligently spell out the alphabet in the air–one letter at a time–with your big toe. Switch sides, and voila, you just found another reason to covet what you learned in kindergarten.

(Note: Start with a small range of motion and progress to drawing larger letters as you gain more foot & ankle flexibility).

Pop a cork: Here’s one more reason to open that vintage bottle of Bordeaux: Wine corks double as fabulous foot rollers. For a therapeutic massage, place a cork under the sole of your foot and gently roll your foot back and forth (with light to moderate pressure). You can also use the cork to strengthen your toes: just place it in between your big and second toe and give it a good squeeze; release and repeat in between the rest of your toes.

Curl it: The Towel Curl is a simple yet efficient DIY exercise to build arch strength and enhances your foot’s flexibility.

What you’ll need: a hand towel and a chair.

How to do it:

• Lay a hand towel on the floor length-wise in front of you. Flatten it to remove creases.
• Sit in a chair and place one foot on the back edge of the towel (heel aligned with the edge). Keep your foot parallel with your thighs, toes pointing forward.
• Keeping your heel on the towel, lift your toes up (toward your nose), stretch through your entire foot (middle and sides!), and place your toes back down on a new spot on the towel as far in front of you as far as possible (without lifting your heel).
• Lift from your arch to scrunch the towel under your foot toward you. Work from both sides of your feet and think of scooping through your arch to create a convex dome shape.
• Then, stretch through your toes to push the towel away from you and re-straighten it.
• Repeat 5 times and switch feet.

 

Barefoot on the beach: If you are near sand, take your shoes off and walk. A barefootstroll on the beach does wonders for the circulation, strength, and overall health of your feet. 

Be a wallflower: While fancying your feet, don’t forget about the bigger picture–your feet work within a kinetic chain that includes your knees, hips, and more. Strengthen these joints at one time with a wall squat: Stand with your back against a wall or sturdy surface (keeping your feet hip distance apart). Walk your feet out a few steps in front of you and lower your torso to bring your hips, knees, and ankles into 90 degree angles (keeping your knees in line with your ankles). Hold the position for 15-30 seconds, making sure to keep your thighs parallel to the ground and to each other. Stand up and repeat 4 more times.

Contributed by Carrie McCulloch, MD; Co-Owner & Medical Director at Kinected.

See our schedule of classes here & book a private session here!

Instructor Spotlight!

Meet Stephanie!

Stephanie Lang Bittner, Master Pilates Instructor, has been training privately as well a facilitating instructor certification programs in the tri-state area for over 10 years.   Her weekly clientele include professional dancers and athletes, Broadway performers, and those recovering from chronic or major injuries.  She carefully creates on-going wellness programs for those suffering with chronic conditions such as arthritis, osteoporosis, and multiple sclerosis.

Stephanie is excited to bring her insight and talents to assist women during and after their pregnancy.  Stephanie’s vast knowledge enables her to make adjustments to any workout class or program- even for those with special needs.  (She is even her own client and “Mom” to Cooper since August 2010!)  Her excitement and enthusiasm for Pilates are contagious.  You will leave her class feeling great, filled with knowledge, and constantly inspired as you progress through your pregnancy.

Stephanie is certified by the Center for Women’s Fitness, Pilates Academy International and AcitivCore Redcord Stability Programs. She is a retired Radio City Rockette and Broadway performer, holds a B.A. in Dance from Point Park University, and is an adjunct professor at New York University.

Preferred Prop? “Flex Band. A very useful prop for pregnant women and you can put it in your pocket and take it with you!”

Favorite Prenatal Exercise: Transverse Abdominals focus in Quadraped position. This exercise will help stabilize the lumbo-pelvic region as your belly grows and shifts. It will also help to prevent lower back discomfort.

Fun fact? During a press-event while still a Rockette, Stephanie once spent a sunny afternoon in Gillette Stadium kicking field goals with Adam Vinatieri.

Q&A – Stephanie answers her clients’ most frequently asked questions:

Q: At what point in my pregnancy can I do pilates?

A: As long as you have clearance from your doctor, you can perform guided pilates exercises through every stage of pregnancy. Doing pilates throughout your pregnancy will help you feel more energized, stand taller and deal with the changes that your pregnant body goes through on a daily basis.

Q: What is a diastasis?

A: This is a separation in the abdominals due to the growing uterus. To help prevent diastasis, avoid flexion of the spine (doing a sit-up type movement) and always roll to your side first when getting up from lying on your back. A diastasis can be healed with the help of pilates and depending on the severity, phyical therapy.

Q: How soon after I give birth can I do Pilates?

A: Every birth is different, however, you can start to re-strengthen the pelvic floor about 24 hours after birth by doing kegel exercises. Getting clearance from your doctor is important to start any activity and it is generally safe to wait approximately 6 weeks. If you have a C-section, you may need to wait 8 weeks.

Don’t miss Stephanie, this month and next:

• *Free* off-site class at Tribeca Parenting’s UES location: Prenatal Pilates at Home; Wednesday, March 30: 6-7pm (details here)
• For lactation professionals: Ergonomics of Breast Feeding; Pilates Protocols for Lactation Professionals — April 3rd; 2-5pm
• Ongoing: prenatal mat class: Thursdays, 11am-12pm.

love kinection

Studies consistently show that working out with a friend is a) more fun, and b) more fruitful. So in this month of love-sharing, we say ditch the chocolates and share the love of rock-solid abs!

Join us for our February focus class and learn how to spice up your fitness routine with fun, heart-pumping Pilates exercises you can do as a a duo. It’s a perfect opp to kinect with a friend, spouse, coworker, neighbor, or that cutie next to you at the (juice) bar.

February Focus Class: love kinection

Thursday, 2/17 from 6-7pm $20/per person. Partner not required, but if you snag a pal to come along with you, it’s $35 for both!

Sign up here, & catch a sneak peak, below…

Partner-assisted half roll back- version #1:

1. Starting position: Stabilizing partner holds ends of therabands so that band is taut; stabilizing partner’s forearms should be perpendicular to the mat.  Roll-down partner begins sitting tall, with an inhale. On an exhale, the roll-down partner initiates a roll-down with a pelvic tuck, continuing to round her spine and articulate through each vertebra, until she reaches a half-way point.
2.  Stabilizing partner continues to hold position, keeping abdominals activated, breathing, and encouraging partner!  Partner #2 inhales at bottom of roll down, returning to sitting position with her exhale.

3. Repeat!

Looking for a twist?  Try version #2!

1. At original sitting position, both partners choke up on theraband so it is taut and their elbows are extended.  On exhale, both partners initiate a half roll-back with a pelvic tuck.

2. At the end of the half-roll back, both partners inhale; on exhale, partners twist opposite directions, engaging obliques and keeping feet planted on the mat.

3. On inhale, partners twist back to center, and with an exhale, roll up and return to starting position.

4. Repeat!