With the change of seasons upon us, we transition from the long days of summer sun to cooler temperatures and returning to school and work. Cycles are a fundamental aspect of natural rhythms and the flow of energy all around us: seasons, day and night, contractions and relaxations of muscles, heart and lungs, sleep and wake cycles. Recovery periods are essential to optimal performance; indeed key aspects of healing, strength, hormonal balance and metabolism occur during sleep and recovery periods. Quality recovery and sleep are often the missing elements in one's training program, and are elemental to enhancing energy, mood, hormonal balance, shedding extra pounds, alleviating pain and increasing strength. To help you enter the new season aligned and well, I will be teaching an additional pilates class on Tuesdays at 12:15 at Malibu Fitness, with a focus on injury rehabilitation and prevention through alignment, core strengthening and functional movement. To your health!
Last month I attended the PMA Pilates for Youth Conference in Berkeley, CA, and am actively seeking opportunities to bring pilates to youth in Malibu. Instilling healthy movement patterns and attitudes in our youth through pilates leads to a healthy future, physically, mentally and emotionally. Diversity in movement experiences is key to triggering advancements in our health and performance. It is exciting to learn that we don't have to exercise for long periods of time to achieve the highest gains. High Intensity Interval Training (HIIT) has been shown to produce dramatic health benefits, including strength, power, bone density, hormone balance, and energy levels. Through cycling between intense short bursts of exercise and rest cycles (i.e., 30s:60s), the body upregulates genetic expression for hormones essential to fat utilization, glucose and insulin balance, and muscle growth and development.
Summer has arrived, with its brilliant sun, sparkling waves, shimmering sand and glorious hiking trails all around us. May you find time to enjoy them and breathe in their beauty. Kelly Starrett's recent Mobility WOD video illustrates, "If you're not breathing properly, you're not performing optimally AND you're not recovering." Breathing in and out through the nose, with correct head, rib and pelvis alignment, greatly expands our capacity in athletics and intellectual activities, our resilience to stress, calibrates our nervous system, and shifts our hormonal balance. Proper breathing and alignment are pivotal to our health. We have tremendous power to heal ourselves through our attention to breath and posture. Pilates is an excellent tool for building efficient breath patterns, and shedding tension that is blocking efficient movement or causing pain, while centering tension in areas that allow us to move with efficiency, grace, and core power. Breathe, stand tall, and enjoy!
Good morning! Join us for Pilates on the Beach and Stand up Paddling led by Tyler Lennon of Cove Paddle Fitness, this Saturday (May 31) , 8am, at Escondido Beach by Geoffrey's Malibu. Contact me to reserve your spot. You are also welcome to join me at Malibu Fitness at 9:15 on every Saturday for mat class to set the day off on the right foot!
Come play on the beach at the gorgeous Malibu Beach Inn, every Saturday in May at 8am. We launched our first event last week and the whales danced across the ocean front to greet us! Enjoy the revitalizing feeling of moving in nature, the sound and scent of the ocean before you, and perhaps the awe inspiring sight of whales leaping in the distance. A fantastic way to start the day!
Any changes will be posted here the day of the event; please contact me for details and check here for updates. See you on the beach,
Posture and alignment are key to our health and longevity. By learning to stand well, sit well, and move well, we can enhance our function, our well being and our psycology. The Gokhale Method teaches efficient postural cues based on observations of indiginous peoples with very low incidence of back pain or muskuloskeltal imbalances. Here is a wonderful video presented by Esther Gokhale, including key points which will improve your alignment immediately, including axial elongation, shoulders rolled back and down, lengthening of the ribs up and over, hips aligned over the ankles, J curve of the spine, engagement of the inner corset, and breathing into the back and ribs to allow easeful movement. Enjoy! https://www.youtube.com/watch?v=-yYJ4hEYudE
From a favorite Warrior blog....
From a traditional perspective, anxiety could be defined as the physiological reaction to imagined fear. In other words, the fear of what has not yet happened. From a spiritual perspective, anxiety can be classified as a form of resistance. When you are anxious, you are resisting the unknown elements outside of your control—circumstances that might be brought about by the Universe. Perhaps more significantly, however, anxiety is the resistance to your own feelings and to your innate power to handle whatever may come.
So upon anxiety, it is important to notice what feelings you are resisting—i.e., ignoring, stuffing, burying, or judging. Is it sadness, anger, or fear that you are not allowing yourself to feel? The non-allowance or resistance of your feelings manifests as nervous, anxious energy. Here is a 3x3 step process that may help: it’s called GAOxLCP.
G is for gratitude. Instead of hating the anxiety, be grateful to the anxiety for pointing you to the feelings you are resisting. Next is A for Allowing those feelings to be there—Accept them, give them a space to exist and let them move through your body. Remember, it’s okay to feel! Feeling is not bad or wrong, and feelings cannot hurt you or kill you. And finally O—recognize that you are Okay, right here, right now. How do you know you are Okay? Recognize your LCP—love, care, and protection of yourself, now and in the future.
Perhaps this seems like a lengthy process, but if you get it down, it should help tremendously with the anxiety. Here’s how it might sound: “Thank you, anxiety, for showing me what I need to feel. (Then feel!) It’s okay to feel, it’s okay to be afraid/sad/angry/etc. I love myself; I’m caring for myself; I’m protecting myself. I am okay, right here, right now. I will love me; I will always care for me; I will always protect me. I’m going to be okay. I’m going to be okay. I am going to be okay”
And repeat as many times as necessary. Next time you feel anxious, stop resisting how you feel! Thank your anxiety, feel your feelings, and realize you will be okay by accepting your inherent power to love, care, and protect yourself, unconditionally, no matter what.
- Coach Jeremy
Change your body position, change your brain chemistry, and your ability to succeed at any challenge before you! The message of Amy Cuddy's TED talk is; Stand in the Victory Pose and feel the power! Learn this empowering technique; https://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are. What does it feel like to soar across the finish line, to succeed at a challenging new goal? Body posture is an expression of our psychological state; but did you know you can also consciously change your psychological state, confidence and ability to succeed at new challenges by changing your posture? Stand tall, feel the power within, and soar to new heights! Practice your power with beach pilates every Saturday in May, 8am (check www.Empowerpilatesmalibu.com for locations and updates), and equipment classes at Malibu Fitness. Take a 15 min test drive on the reformer and learn what all the excitement is about. Do what makes you come alive; the world needs more vitality!
A wonderful post from ChiRunning;