Healthy hint: travel tips for your bod!

footprints.in.sandThree cheers for summer, it’s finally here – and perhaps your long-awaited vacation, too! But in all the fun that comes with traveling, we sometimes find ourselves in cramped vehicles, planes, trains and automobiles for long periods of time, hours that can wreak havoc on our bodies. Don’t pay the price of a great getaway with back pain or back and hip stiffness, instead – in addition to getting up and walking around when you can while en route, combat discomfort & injury with these 4 basic exercises. These are stretches you can use prior to your trip, during and after:

1. Figure 4 stretch
* Seated with one ankle crossed over the thigh of the opposite leg
* Hinge forward with a flat back and hold stretch for 8-10 counts

2. Straight leg hamstring stretch
* Extend one leg forward and flex ankle
* Hinge forward with a flat back and hold stretch 8-10 counts

3. Ankle circles
Circle each foot in each direction 8 times

4. Neck stretch
* Sit as tall as possible and use one hand to stretch neck by pulling right ear toward the right shoulder

Get all of our on-the-road exercises, including instructive videos, tips with kids, props & more!

Happy travels!

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Ask The Expert: Pilates Rehab for Hip Replacement

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Fearful to work with a client that has had a hip replacement? Empower yourself and update your Pilates repertoire with this interactive workshop on hip replacement recovery taught by Kinected co-founder Matt McCulloch and Elliot Fishbein, a physical therapist with 12 years of experience and treatment of hip replacement patients. Elliot will take you through anatomy, pathology and dysfunctions that lead to hip replacement surgery and will update your knowledge of surgical techniques and the ideal PT protocols for recovery. Learn from Matt how to put this newly honed clinical knowledge to use with specifically modified Pilates mat and equipment exercises designed to assess, restore and maintain hip strength, mobility, and function. This is your chance to “ask the expert” about the latest research, treatment, and protocols and keep your clients injury free!

In this workshop, you will learn:

  • Conditions leading to the need for hip replacement
  • Precautions for working with clients after hip replacement
  • Different surgical procedures and how they impact exercise programming
  • Reasons to refer your client back to the doctor
  • What to consider when transitioning a patient from PT to Pilates
  • Pilates choreography contraindicated for hip replacement clients
  • Non-equipment based evaluation exercises and mat-based exercises to use throughout different stages of recovery
  • Global programming for the hip replacement client
  • Modified exercises of varying difficulty levels for the hip replacement client

Get your spot & ask the experts on Saturday, 6/20, 9:00am to 2:00pm!

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Mentor Program Spotlight: Andrea Silver!

andrea_silver_webjpgMeet Andrea Silver, kinected’s newest mentor student! While in the program, she will be focusing on menopause and Pilates, choreography and fine tuning the skill of teaching. She recently presented Pathology of Menopause on April 2nd to the kinected community & will present her next lecture Treatment of Menopause / East vs. West on Thursday, May 21st at 1pm (sign up here!) Read on for her mission, bio and a Q&A with us!

Her mission is as follows:

  • Gain an understanding of the emotional, psychological and physical impact that aging has on the post menopausal woman in order to assist them in achieving the strongest, healthiest body for their age, doing so through in-depth research and by working with Pilates professionals
  • Develop expertise in treating women over 50 through Pilates
  • Teach women how to take responsibility for their own bodies, to understand, accept and learn how to deal with changes they encounter
  • Help women experience the thrill of being strong, flexible and balanced no matter what injuries, obstacles they may have

Q: What first sparked your interest in Pilates?vertebral disc
I was diagnosed with a herniated disk and the doctor told me the only exercise I could do was Pilates. Although I had experience with Pilates mat classes I had never worked on Pilates apparatus. Once I did I was hooked.

Q: What was it that initially drew you to work with the 50 and older population?
Since I was in my 50s and suffered with some menopausal as well as structural issues, it became obvious that I could help others who also suffer from these issues. In addition, the beneficial emotional impact that came from addressing these health issues with Pilates became a driving force in my practice.

Q: What other methodologies and therapies other than Pilates have inspired and shaped your teaching?
Yoga, functional training.

Q: What was the connection you initially made between Pilates and working through menopause, and how has that grown over the course of your work?.
Pilates can assist women both physically and mentally whether they are currently experiencing menopause or have finished the process. I am learning and applying innovative Pilates based exercises on the mat and equipment as well as breathing techniques to further my clients practice.

Q: Why did you choose the topic of Pilates and Menopause?
When I originally conceived of taking this mentorship, I wanted to accomplish a few things and thought this would be an excellent vehicle to do this. My overall goal was to learn/develop the tools necessary for working with women over thwomen 50+e age of 50 through Pilates. By gaining a deeper awareness and understanding of physical and emotional issues that older women face I would hope to be able to support this population in my Pilates practice.

Q: What inspired you to enroll in kinected’s mentor program?
This program is unique because it offers an opportunity to further advance your Pilates teaching skills, as well as become an expert in a particular field. It is a great combination of the physical and intellectual.

Q. What are some of the projects that you have been assigned in the mentor program?

1. To understand the physiology of a menopausal woman including the emotional and mental impact of menopause. What are the symptoms? How do the symptoms affect exercise?

2. To understand treatment(s) of the menopause — naturally/lifestyle, through Western medicine as well as Eastern/alternative treatments.

1423. To understanding the key areas of the body that need attention during this time and design appropriate sessions that take into account the changes in a menopausal body. And to understand the need to exercise differently during this time.

Andrea Silver discovered that Pilates was the only exercise she could do besides walking while healing from a herniated disk. Once she saw the impact of Pilates in her life, she decided to become a certified instructor. It became obvious that she could help many women over the age of 50 who suffer from menopausal/structural related issues with Pilates. Additionally, the beneficial emotional impact that came from addressing these health issues with Pilates became a driving force in her practice. Today Andrea’s practice is solely dedicated to women and men over the age of 50. Andrea teaches private Pilates sessions at her studio, as well as other local studios and at the Senior Center in Weston, Connecticut. She is passionate about helping people experience the thrill of being strong, flexible and balanced. She tailors workouts for individuals and groups and is always dedicated to inspiring students to lead a healthy, active and fulfilling life. Andrea brings the professionalism she honed over years in non-profit and for-profit worlds to the relationships with her clients. Andrea completed her apparatus and mat certification through Half Moon/The Fitness Guru. She has taken advanced mat and apparatus training with master Pilates instructors in Connecticut and New York City. Throughout the past few years she has continued her studies with Rebekah Rotstein, Osteoporosis /Bone Health; Fran Hoyte, Mary Bowen, Karen Clippinger, Jennifer Kries; Evidence-based barefoot techniques; Back Care with Brent Anderson; Men’s workshop with Michael Johnson. Andrea is a Certified Speaker for American Bone Health, and a certified health coach from the Institute For Integrative Nutrition.

kinectED! Buff Bones®: Osteoporosis in Depth

RebekahBuff Bones®: Osteoporosis in Depth with Rebekah Rotstein!

Join Rebekah Rotstein, osteoporosis expert and creator of the Pilates for Buff Bones® DVD for Buff Bones®: Osteoporosis in Depth, an essential component in continuing education for all Pilates instructors. The impact of osteoporosis is ubiquitous; it is the cause of bone fractures for 1 in 2 women and 1 in 4 men over age 50. In addition to covering anatomy, pathology, management & treatment, Rebekah will also address the following:

-why osteoporosis needs to be considered in every single mat class you teach
-why bone density is only part of the whole picture of bone health
-why young women need to protect their bones just as much as the elderly
-the most effective and scientifically recognized ways to strengthen bones
-how to improve balance through hip positioning

This  workshop is open to the anyone, photo (1)not only for fitness professionals. Be sure to get your spot before it’s gone! Saturday, 5/9: 9am-6pm.

Meet Krista Loveless, Columbia University MTLG candidate!

Krista Head ShotMeet Krista! A Kane School alum and Columbia University MTLG candidate, Krista will be presenting a FREE lecture to the kinected community based on her new framework for teachers she has been developing at Columbia. Read on for more details on her lecture, her bio & a brief Q&A!

As teachers we often find ourselves faced with a wide range of skill levels in large group class settings. However, the large group approach to teaching movement is not supported by educational research, which concludes that low and high skilled students learn in significantly different ways. Students’ needs vary regarding practice conditions, verbal cueing, demonstration, and augmented feedback. Krista Loveless’ masters thesis at Columbia examines this dilemma and addresses these questions:

  • How does a teacher make choices about practice and feedback after identifying the various skill levels?
  • After a decision is made, does it have a more or less profound effect on low or high skilled students?
  • Is there a translational model through which we can easily make decisions about practice and feedback when teaching large open-level classes?

With a limited amount of research that is directly generalizable to teaching performance oriented movement techniques (such as strength training, yoga, and Pilates) she will draw upon research synthesized from motor learning, motor control, sports sciences, exercise science, psychology, perception and behavior, neuroscience, and physical education in order to present the following:

  1. A detailed organization of motor learning and physical education theories and research,
  2. A synthesis of how teaching open level classes may impact students
  3. Her findings on new Translational Models teachers can use to make effective choices to help their students have successful appropriate practice.

Join Krista for Teaching _DSC0536_4Efficacy for Open-Level Group Classes on Wednesday, April 29th: 10-11am.

Q: Why did you decide to go back to graduate school?

A: I’ve been teaching movement since I was 14, graduated from the Kane School in 2007 (although I finished all of the course work and received my first job teaching Pilates in 2005). I’ve always loved what I do and knew it was my lifelong career. However, a few things have always perplexed me while working with students; why some cues work and some don’t, why some students feel progress and some feel defeated, and whether or not I could be making different choices to help more students find success in their practice. I stumbled upon the Columbia’s Biobehavioral Sciences website and was instantly drawn to their program’s description, “… a program that derives educational and clinical applications from an understanding of the biological processes underlying human communication, movement, and their disorders… and uses this information to enhance the educational, adaptive, and communicative capabilities of individuals with normal and impaired abilities across the lifespan.” I get chills every time I read that. We have a big job as teachers, navigating tJoseph Pilates.class#2CF98Chrough a jungle of various complex systems all the while attempting to make these systems simple and accessible to all of our students. I knew I wanted to learn more about this ‘big job’ we have and how to do it more effectively… so I got a loan and signed myself up!

Q: Why did you select this topic to study?

A: I wanted to investigate a topic that could be directly applicable to my daily life as a teacher. Although my thesis actually holds within it over a dozen different research topics, the synthesis of the work is intended to make our ‘big job’ a bit more digestible. Most of the studies in motor learning involve a laboratory setting and few of them discuss the role the teacher plays in creating the skill-learning scenarios. However, in the real world it all comes back to the teacher and what choices they make with that precious hour. Not to go into quoting studies already (I guess you can take the girl out of academics but not the academics out of the girl) but I love what the physical educator John Carroll (1989) said; “I have cautioned that time as such is not what counts, but what happens during that time” (p.27).

Krista Loveless is a movement teacher and teaching consultant. After receiving her Bachelors in Dance Education from Marymount Manhattan kane school ballsCollege and Pilates certification from the Kane School of Core Integration in New York City, she pursued a full-time teaching career. She developed a passion for helping teachers improve their effectiveness during her employment as a supervisor for the Kane School’s certification program. She has continued her education with certificates in pre-natal Pilates, gait analysis, functional anatomy for movement instructors (FAMI), and is a 200-hour registered yoga teacher (RYT) certified by Portland’s Yoga Bhoga. After nearly 10 years of teaching, Krista went back to pursue her Master’s in Motor Learning and Control at Columbia University’s Teachers College. With an expertise in the application of motor learning and control theories to the pedagogy of performance oriented movement practices. Her goal is to help teachers make a greater impact on the lives of their students and to help students love movement.

kinectED: Post-Partum Client with Deb Goodman, MSPT

headshotComing up on April 18, Deb Goodman, MSPT will be leading her popular kinectED workshop, The Post-Partum Client, to further explore the musculoskeletal changes pregnancy brings along with the goals of postpartum rehabilitation in its progression. Deb Goodman is a licensed manual physical therapist with specialties in women’s health, dance medicine, and sports medicine. Deb is specifically skilled in treatment of the pelvic floor muscles as well as treatment of pregnancy problems including: sciatica, back/neck pain, pelvic pain, and rib pain, and postpartum problems including: cesarean section recovery, urinary incontinence, pelvic/vaginal pain, and post-delivery scars. In The Post-Partum Client Deb will:

  • review the musculoskeletal changes of pregnancy and how they impact the body postpartum
  • cover in depth how to help women restore the abdominal muscles after pregnancy
  • discuss in depth how to identify severe diastasis recti issues and how to help women with this issue to strengthen safely
  • teach how the thoracic spine and rib cage, pelvis, and shoulders are affected by pregnancy and how to restore the mobility and alignment to these areas
  • offer insight into how to help women recover after cesarean section surgery or vaginal tears/episiotomies

Snag your spot on Saturday, April 18th: 9am-4pm!

Back in the Saddle: Cycling Tips from Coach Cane!

Back in the Saddlebicycle
by Jonathan Cane

After a winter of reduced riding, it’s tempting to just jump back on your bike and go, as if your inactivity never happened. Keep these guidelines in mind and you’ll be safe, healthy, and back up to speed in no time.

Easy on the gearing. If in doubt, err on the side of a smaller (lighter) gear. Cultivate and use your leg speed to increase power, rather than relying in big gears. This will protect your knees

Check your position. Typically, a rider gains a little flexibility and loses a little weight during the season. (Or looking at it the other way, loses flexibility and gains weight in the off-season). Trying to jump right back on your bike in the same position you were riding at the end of last season may be a mistake. Consider raising your bars and using a slightly (1-2 cm) shorter stem temporarily. That will help ease the strain on your back and neck.

-Give it time. Don’t expect to regain your fitness and speed right away. Figure on two weeks to make up for every week of inactivity. Trying to aggressively make up for lost time is likely to be counterproductive and set you back. Being patient is hard. Being overtrained or injured is harder.

-Scan the bike. While my main concern iscycle_wheel-1 getting my riders up to speed, it’s important not to neglect the bike. Aside from removing the dust layer, make sure to check that your cables are all in tact, brake calipers centered, bars/stem, seatpost/saddle are properly tightened, and your drive train is clean and properly lubricated.

Want more tips? Grab a spot in Matt McCulloch’s Cycling X Over, a masterclass for cyclists and avid spin class goers on Wednesday, 4/22 at Kinected!