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!

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  • 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!

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  • 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.

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  • 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!

 

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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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Exercise Show & Tell to celebrate the Royals World Series Win!

Well the mid-sized and comfy city of Kansas City, situated practically right smack dab in the middle of America had quite the day yesterday. The Royals baseball team took the crown and over 500,000 people packed downtown Kansas City, parading and ending right in my backyard at the historical Union Station, (which once upon a time was heated/powered by a coal plant housed next door, which after renovation is now the home of Kansas City Ballet) to celebrate their well deserved win. There were many reasons why the Royals world championship win impacted our city besides the Royals first world championship win in 30 years. People are proud here. Proud of where the city is going, proud of where they live, who they support, and where the city is headed. The Royals win couldn’t have come at a better time, giving business owners, school superintendents, and city leaders the excuse to pause their workload for the day and collaborate in the celebration for both the Royals and their city!

My dog Maddie greeting kids resting on the ledge of our apartment window during the Royals celebration!

My dog Maddie greeting kids resting on the ledge of our apartment window during the Royals celebration!

However, a big crowd like that has to vanish (not so easily), and the neighborhood seems extra quiet today.

So I decided to share with you an exercise for today’s Exercise Show and Tell, which I bet would challenge dancers, and for sure the Royals baseball players.  Thank you to my beautiful model, Zoe Stein, who is a trainee for KCB for taking this video.

Steps:

1- Lie Supine (on your back on the reformer). Place your left foot turned out with the ball of your foot on the foot-bar. Place the other foot in coupé front. Be sure to stay in a neutral position, with your abdominals engaged, collar bones wide, shoulders down and your arms resting long to your side of the carriage.

2- Begin your fondú, coordinating both legs equally so both legs straighten at the same time.

3- Flex your working leg foot at the same time you flex the standing foot, lengthening the heal all the way under the foot bar (lengthening away from your hip).

4- Raise your Left heal back into a relevé poistion (heal lifted) while articulating the working leg foot back into plantar flexion (point).

5 – Battement (lowering the right leg on top of the left leg) and returning the leg back to where it just came from.

6- Return back to starting position in step 1.

7- Repeat 3-6 times on each leg. Repetition may vary based on individual needs. Once you feel that you are no longer doing the exercise correctly, it’s time to stop.