SUMMER ARM BUSTER

As the last in our summer buster series, we bring to you a quick, effective and easy arms workout.

(Up Up down downs)
Start in a plank position. Arms extended to start. Place your shoulders over your wrists. Go down on the right forearm followed by left and come back up. Try and keep your hips as still as possible. Squeeze everything that you’ve got!! Then reverse lowering to the left forearm first, then right. Aim for three on each side and increase to five if you’re feeling like a rock star.

SUMMER AB BUSTER

(Single leg stretch )
Alternating sides. 8 on each side.

MAKE SURE to keep your head lifted and start by holding on to the opposite leg. Then repeat with your hands at the back of your head with elbows WIDE. Stay lifted on the tips of your shoulder blades and lift from the ribs.
After you’re done: hold on to one side and lift your leg, foot flexed and pulse foot up eight times. Switch to other side and repeat.

Enjoy the burn…do it in the name of SUMMER!!!

TOUR DE PILATES (the Nice Edition)

So my European plank tour took me to Nice next. (I know…these weeks of European travel have been a trial!!!)

I had worked out with Stefanie from Stefpilates last year and had a super positive experience, but, at the time, had much less experience with Pilates technique.

From the start she noticed my changes in strength and form so adapted my workouts (3 in total) accordingly to challenge me as much as possible. I don’t think my gluts have hurt that badly since I first started Pilates!!!

Stefanie’s main philosophy (and also what is written on her logo) is to bring balance, strength and flexibility to all her clients. She does not believe in routines: her classes and private sessions change in content from session to session. Loosely translated from French, Stefanie said “I love to challenge my clients. When you come to my classes, you will never know what sauce you’ll be eating.” Well, my sauce was a veritable mix of back strengthening, endurance training and fun!

 Stefanie was drawn to Pilates because of chronic back pain. She was a swim coach for many years and extremely active and discovered Pilates by chance. She fell in love with it, immediately.

 Shortly after, she opened her own studio by the Port in Nice and has been running it (and teaching) by herself ever since. It is a labor of love and she is devoted to her business.

 Unlike the other studios I tried, Stefanie was determined to push me to my limit. Test my endurance, and strength and even, at times, my bravery. With her guidance, I tried new exercises on the reformer that, though they scared me, challenged me in new and exciting ways.

 I left Stefanie’s studio, sad to not be doing another session until my next summer trip to Nice. She bid me farewell and told me that she couldn’t wait to see how a year would change me. Truth be told…I can’t wait either!

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TOUR DE PILATES (the Copenhagen Edition)

CPH Pilates, though twice the size as PLANK, has many of the same qualities: a minimalist, clean atmosphere, friendly super knowledgeable instructors, and a group of regulars who are clearly devoted to the studio and Pilates.

I decided to do a private (the language was a small barrier for group classes!) Similar to the studio in London, the instructor was extremely hands on, and even admitted to doing regular “glut” checks of all her clients. I’m not going to lie to you: the frequent checks to see if my butt muscles were working made me giggle.

 But my big take away was the attention to detail: when we were doing the ab series, she insisted on me keeping my neck and shoulders curled in the position we are always being told to do. It was, without a doubt, the hardest it’s ever been. And I made the profound realization that I have a tendency not to listen to the instructor’s physical cues during my workouts. I already knew I could adjust the difficulty of most exercises but all of sudden form (and its importance) became abundantly clear.

We also spent a good half hour rolling up and down my spine with the roll down bar and then roll ups. She split my back into 10 sections and would not let me cheat by bypassing certain parts. I found it not only super informative but very humbling. The never-ending challenge of Pilates technique was brought to my attention once again and I was re-invigorated to pay more attention to the small details (and muscles) and less to how well I was doing, or my strength.

Overall, CPH Pilates was an incredibly positive experience and a lesson in humility, patience, specificity and renewed inspiration.

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TOUR DE PALATES

So I am off on a three-week European adventure and thought I’d take you with me…well, via the blog at least!

I’ve arranged to do Pilates in each of the cities I’m visiting and have started my grand tour in London.

Today I went to Pilates Nation in East Finchley, London and did a tower class. Of course, many of the things were familiar: ab series (missing you, Kristin), side leg series (missing you, Sky) but unlike PLANK, the tower was only really used for the leg and arms springs, and barely at that. We did one exercise with the push through bar but much less than I am obviously accustomed to.

For me, the joy of tower class is to use the tower to its fullest: playing with all the bells and whistles it has to offer.

Don’t get me wrong, I had a good workout and thanks to PLANK was able to adjust each exercise to a more advanced level if needed or desired. The teacher was attentive and very hands on (much more touchy than I think we would ever be comfortable with in the States, but I found it helpful.)

The other major difference was breath. There was very little attention placed on the use of breath when doing the exercises. Breath is the way that I connect to my core during my workout and also increase the level of difficulty with exercises on the legs springs, for example. I was proud to be able to use my PLANK knowledge to make up for the difference in teaching style.

 One thing is for sure, I can go anywhere in the world using the techniques I’ve learned at PLANK and have a fantastic workout. So pip pip and all that.

Next stop….Copenhagen.

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SUMMER BUTT BUSTER

We know you Plank devotees will be traveling over the next couple months so Kristen and I decided to put together a series of “do anywhere” exercises. Now there are no excuses…you can keep up that hard work you’ve been putting in, no matter where you are!!!

Lie down, feet on the floor, toes turned out slightly. Tuck tail bone and press hip bones up. Let your pelvis go down half way the press up, squeezing the sitz bones. Do two sets of ten.

DO NOT DROP YOUR PELVIS TO THE FLOOR BETWEEN SETS UNLESS YOU ABSOLUTELY HAVE TO!

Holding the pelvis up, do mini pulses upwards trying to touch your sitz bones together. Do two sets of eight.

KEEP HOLDING UP! ALMOST THERE!!!

Drop the right hip to the side. Lift and come back to center. Then left. Alternate side to side repeating ten times on each side. YOUR BUTT WILL THANK YOU!

TAKE ME TO THE RIVER…

Or any body of water for that matter!!!
It’s hot out there and from what I understand, it’s going to stay that way for a good long while. I remember the days not too long ago when we were in class at Plank, complaining about the cold weather. Watching what we wish for comes to mind…
When it’s this hot outside, I know that I find it hard to ever feel hydrated: our hunger levels go down, we tend to ingest more water, and yet we constantly feel parched.
I did a little digging into the “how to’s” of staying hydrated and here are some hydration tips.

1. The old myth is true: you do need about 8 cups of water to stay hydrated (more if you’re doing activities that increase your body temperature.) So try and drink a glass of water every hour so in the summer heat.

2. Make sure to drink a glass of water as soon as you get up in the morning. By the time you actually feel dehydrated, your body is already very depleted. Get a jump-start on beating the heat, by hydrating first thing.

3. There are many fruits and vegetables that have an extremely high water content. Stock up on those foods during mealtimes as an extra hydrating boost! Some of those include: watermelon, berries, grapefruit, cucumbers, tomatoes, spinach and zucchini!

4. Low fat dairy products are high in protein and hydrating properties!!! So….
that Greek yogurt or skim milk smoothie are not only filling you up and keeping you slim, but are also a good dose of hydration!

5. If you can’t bare to be downing water, spice it up with cut up fruits or veggies (a la PLANK styles!!!) Some cut up mint, orange or cucumber slices make a boring old glass of water…a delight!

Be cool. Have fun. And here’s to a happy (and hydrated) summer!!!!Processed with VSCOcam with c1 preset