Exercise Show & Tell

Well, well, well! Hello from dancehealthier!  In preparation for my New Year’s resolution MEGA list, I’m making conscious thoughts (not yet written in concrete) of things to put on that list! A big one being write more blog entries! Anyone agree?

I apologize for my long hiatus from my weekly writing! It has been quite a 2016 for this author including:

1. New Job – Blinders ON! Well at least when the pregnancy brain allowed me to!

2. Clinic Opening – On January 11th, 2016 marked OPENING day of our Performance Rehab clinic, home of Kansas City Performing Arts Medicine Alliance.

3. BABY girl – Abrielle Jane Krutzkamp was born June 11, 2016 at 11:32 PM.  A sweetheart and a bundle of smiles and wiggly worms!

4. Obsession – Love at first sight with my baby girl of course.

5.  Back to the Grind – Expanding clientele and exercises to go along.

So I thought I would share with you on this Hump Day Wednesday an exercise show and tell courtesy of Kansas City Ballet dancer, Sarah Joan Smith. She makes it look quite beautiful!

Exercise 1: I call it “frog pulls!”

Step 1: Pilates Reformer. Lie on the long box with 1 Red Spring away from the foot bar at approximately the sternum. Choke up above the medal on the ropes and start with your arms in the “T position.” Place your legs in a frog position, externally rotated with the heals kissing.

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Step 2: Make sure your head is an extension of your spine and squeeze your heals together and lift the legs (keeping the same angle) thinking down, out and up.

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Step 3: Keeping the same position with your legs pull the straps towards your body initiating the movement with the sides of your back. Return back to starting position.

  • Repeat 10 times and complete 3 sets!

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Exercise 2: I call it “Killer hinge lifts!”

Step 1: Lay down supine on the Cadillac with your feet on top of the bar (bar should be grounded at top and attached by two long yellow springs from underneath). Legs should be in table top position (legs bent). Place the ring inside the legs above the knees. With a neutral spine lift up in one count hinging at the hip (versus rolling up/imprinting).

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Step 2: Achieve bridge position. In one count return to the supine starting position, visually thinking about gliding the femur (upper leg bone) down into the hip socket.

  • Repeat 10 times and complete 3 sets!

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So there you have it! Thanks for visiting and if you are in the Kansas City area come check us out at Performance Rehab! xo

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Take a peak!

How about a few beautiful pictures of Kansas City Dance Festival, which will  be premiering for the 4th consecutive year in summer, 2016. I do have to brag a bit, only because my handsome husband and awesome friend are the Artistic Directors. At a young age these “boys” are learning the ropes, taking risks, hiring exceptional choreography, and allowing dancers to be free to move – groove – grow – feed off other artists – and excel at all levels.

Dancers always want a few simple things. A positive atmosphere, challenging and popular choreography, and inspiration from other artists. A huge part of what KCDF is about is to create the most effective environment possible.  Nothing is better than that! Like Violette Verdy always said, “Dance is hard enough as it is.”

This year as general manager, I keep checking off the hefty “to do list”, especially before baby Krutzkamp is born. It’s just us three but thankfully we have an amazing board of directors, production staff, and supportive friends and family.

Check us out if you haven’t already and enjoy these photographs, all by our amazing head photographer, Philip Koenig.

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Dancer with new prosthetic leg dances on pointe!

There are always the wonderful stories of dance students making it professionally. They dedicate their lives to pursuing their dream, their art and their passion.  These stories alone captivate little girls hearts, admiring adults, and impresses wise elders.  Particularly these stories can be even more empowering due to the fact that it can take dancers 4 or 5 years post high school just to get into the corps de ballet. It’s an added struggle that dancers older than 28 or 30 didn’t have to deal with quite like they do today.

Stories motivate, inspire and keep us going.  Hearing everyone’s particular story is unique and empowering in itself, however sometimes there a few that reach just that little bit more.

Here is one in particular that I thought you may like to watch.  She is a strong young lady! Enjoy the weekend coming and hope you come back for more!

OH YUMMY FOODS

So for today, I decided to take a stroll down my homepage to my blog roll which lists many of my favorite food blogs.

So I thought I would share some of their recipes and websites for wonderful references to great, scrumptious, and yummy eats! Of course I can’t forget to mention the many beauteous photos as well. I take no credit for these photos, and instead send kudos to these blog founders, authors and artists. Thank you for making me want to eat all and everything (especially being prego)!

101 Cookbooks:  January cleanses and detoxes

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101 Cookbooks: Spicy Chickpea and bulgar soup recipe

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Bev Cooks: Seared cod with swiss chard and roasted turnipscod3-2-605x900.jpg

Bev Cooks: For kiddos – Tuna melts 

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Oh She Glows: Pumpkin gingerbread cookies veganveganpumpkingingerbreadmuffins.jpg

Oh She Glows: How to pack a weekend away in an hour (plant based)

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I think it’s time to eat…

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House for Rent in Cincinnati, Oh. Move in date, April 1, 2016!

Anyone in the Cincinnati/Northern Kentucky area looking for a house to rent starting in April of 2016?  

This quaint brick bungalow is charming, endearing, maintained, and is in a great location in Pleasant Ridge, Cincinnati. Great NEW windows (2009), NEW central air (2013), UPDATED hard wood floors (2008), UPDATED fireplace, black & white kitchen, front porch with porch swing, UPDATED screened in back porch, NEW 6 foot wood fence in backyard (2010), UPDATED small garden plot, on a cul-de-sac. 2 bedroom, 1 full bathroom, 1 car garage, close to Hyde Park with convenient shopping, coffee shops, restaurants, French Park, MadTree Brewing & U.S. route 71N/S. Short commute to downtown. Walking distance to Nativity School & Pleasant Ridge Montessori. Washer & dryer in unit, & kitchen appliances included.

Please contact renthomecinti@gmail.com for inquiries and/or further info.  Rent $925, including water and trash removal/pickup.

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Location: Pleasant Ridge. Cincinnati Ohio, 45213

Contact for Address/Further Inquiries:  renthomecinti@gmail.com or please call (859)816-3685!

Rent: $925 including Water & Trash removal/pickup

Available: April 1, 2016