Plank series on the Cadillac: Exercise Show & Tell

Here is an Exercise SHOW & TELL entry for you this lovely Monday.  Oh, Monday! Who doesn’t want a little motivation to start the week off right?  This exercise accomplishes a great deal. . . Whether you are looking for summer abs, stronger arms land/or empowerment this Pilate Cadillac exercise is right for you.  Give it a try but please have a spotter close-by!

IMG_1938

  • ABOVE is your STARTING POSITION!
  • Grab onto the top parallel bars of the Cadillac with Grippies in place so your hands don’t slip.
  • Carefully place one foot up at a time, making sure your entire foot/ankle is off the the edge of the the trapeze bar with springs.
  • USE ASSISTANCE to find proper plank position. Hold for 10 seconds!

IMG_1937

  • From Plank position drop the pelvis down to reverse pike (making the letter v). Flow the movement back to plank position (STARTING POSITION).
  • Again hold the STARTING POSITION 10 seconds.

IMG_1940

  • Leading with the sternum bone lift the chest allowing your spine to curve. Make sure you are aware of pushing your legs down on the trapeze bar with springs.
  • Flow the movement back to plank (STARTING POSITION).
  • Once completing the full rep of movement then workup to repeating 10 times!
  • The only holding point in this exercise is a 10 second hold in plank!

 

Advertisements

Sunshine and Longer days!

I spoke to my big sis yesterday during our weekly Sunday Face Time chats and she exhausted the conversation early to get out and enjoy the rays of sunshine.  She lives in Alaska and was gloating over the longer days becoming more noticed.

This coming weekend we spring forward and  although we lose an hour of sleep – who cares, right?! An extra hour of sunlight moving closer to solstice day creates hope for the cold days to end (although here in KC we have had a seriously mild winter)!

What does longer days of sun mean for you? Here are my favs!

  • Flowers, flowers and more flowers!
  • Walks and hikes for a much greater span!
  • Corn hole and beer – just saying!
  • Vitamin D – healthy immune system!
  • Fresh fruits and Veggies!
  • Green Grass and Parks!
  • Water Slides, Water Parks, Water Rides, Water Fountains, Water Polo!

Now looking at the bottom right corner of my computer I see that it’s just March 6…Yikes, I may be a little overconfident here, although back to my point…Spring forward is this weekend so mark your calendars and sunlight feel free to shine on through!

img_0377

 

Heart Opener

One year into business at the GLORIOUS 75th and Antioch Performance Rehab location my partner, Kendra Gage, and I are continuing our mission to provide preventative and rehabilitative care to the dancer, gymnast and performing arts community of greater Kansas City. We are rewarded on a daily basis as another talented artist walks into the door with a smile on their face and leaves feeling hopeful, stronger, more mobile with a HUGE smile. We are fortunate to be trusted by such talented individuals and thankful for them keeping us on our toes.

Let me just geek here for a moment. . . Problem solving is sooooo much fun! This exercise I decided to focus on three main things!

  1. Heart  Opener
  2. Standing Leg and Pelvic Stability (in external rotation)
  3. Lengthening of Quadriceps, Iliacus and Psoas on working leg and strengthening of standing leg (opposition)

Now take a look at these lovely ladies demonstrating a 4th position turned out lunge from the reformer. When I asked them how they felt after completing this exercise, they gave me feedback that they immediately felt “more lifted out of their hips and more open in their chest.” The next day they told me they felt more stable in ballet class.

Enjoy these lovely ladies and if you are in the Kansas City community feel free to stop by!

prlogo1.jpgLOGO_LARGE

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

january_cleanses_detoxes.jpg

101 Cookbooks: Spicy Chickpea and bulgar soup recipe

plenty_more_chickpea_soup_recipe.jpg

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

Bev Cooks: For kiddos – Tuna melts 

wee2-537x800.jpg

Oh She Glows: Pumpkin gingerbread cookies veganveganpumpkingingerbreadmuffins.jpg

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

travelfriendlyrecipes-0103.jpg

I think it’s time to eat…

PRLogo1NEW-DH-LOGO

 

 

Say yes to new adventures!

Well it’s not completely like me to post on a Saturday, but my work week at the new job has been taking just a tad of my time (big wink wink). I’m super excited about my new adventure, learning as I go, and of course by trial and error. Going from spending my time in a ballet studio 40 hours a week for the last 20 years of my life, to spending 40 hours a week outside of one has made for quite the transition…but I couldn’t ask for it any other way.

Our clinic at Performance Rehab, housing the very first Kansas City Performing Arts Medicine Program, is a dream come true.  We have been open for just 10 days and it feels incredible when every 45 minutes another client walks in the door – smiles and finds comfort in a place of healing. Everyday another word gets out around town, and hopefully with each day that passes we will double and triple that flow. Our performing arts medicine program is continuing to grow as an alliance of doctors, orthopedics, nutritionists, physical therapists, Pilates instructors, yoga instructors, mental health experts, chiropractors, massage therapists and ballet teachers that all share the mission of keeping performing artists healthy (prevention), doing all they can to heal (recovery), and increasing the longevity and quality of their careers. It’s incredible to think what this alliance can do for all artists and so I constantly remind myself to remain patient.

jill_geoff

Takin by my awesome friend and photographer for fun: Geoffrey Kropp

Besides that – on the more personal side of life – I’m busy carrying my baby girl. Every Saturday I get to celebrate another week farther along! Today marks 20 weeks. Half way thru – holy cow! It’s an amazing feeling carrying and nurturing for a little one inside you. On Thursday, I got to hear her heartbeat and I was surprised at how fast her little heart sounded. Every time I get to hear her, or see her, I get a crazy urge of euphoria, followed by both happy tears and a biiiiiiiggggggggg smile. I can feel life changing, my focus changing, my heart growing in size, and an overwhelming feeling of purpose.  I’m trying my best to organize, eat well, rest up, exercise and right – back to the top – grow a baby and a business.  Good stress is gratifying and I’ll take it any day!

PRLogo1NEW-DH-LOGO