When I first started Pilates I was an avid rock climber dedicated to a rigorous training schedule with the goal of climbing harder and longer routes to no end. Needless to say, I had great endurance and strength. And one more thing - I thought I was really flexible. I could stem between footholds five feet apart, high step up to my elbows and do crazy cross-through moves. Yet my muscles had no strength or flexibility support my spine in something as natural as a backbend. My spine was as stiff as a board. According to Joseph Pilates, “If your spine is inflexible at 30 you are old, if it is flexible at 60 than you are young.” What I perceived as great flexibility and range of motion were actually hyper-extended (locked out) and stressed knees, elbows, and shoulders. But it wasn’t until I injured my shoulder that I took a closer look at my overall fitness. I discovered muscles imbalances from years of climbing that had created vulnerability and lead to my injury.
How your body looks and performs are incomplete measurements for evaluating the muscle balance of your body. Sculpted biceps, triceps, pecs, and a six-pack have many athletes believing that they are as fit as a fiddle. But what about less showy muscles like the rotator cuff or transverses abdominus? Your rotator cuff consists of four shy muscles that form a mighty team holding your arm in your shoulder socket. Climbers, golfers, paddlers, and swimmers all benefit from a strong rotator cuff. The transverse abdominus doesn’t get the hype that the “six-pack” rectus abdominus gets - yet it supports your spine, keeps your back injury free, and enables you to be infinitely more powerful.
Sports by definition require repetitive movement that creates muscle imbalances. Have you ever tried to guess what sport someone does based on his predominant muscle mass? Cyclists are easy to spot – quads of steel. So are climbers – forearms the size of bricks and lats like boat oars. As athletes, we tend to overdevelop some muscles and underdevelop others. The outcome: lack of flexibility, poor biomechanics, and joint instability that leads to common injuries such as tendonitis, bursitis, and dislocations. For athletes, keeping muscles balanced is vital to avoiding injury. Pilates can help you maintain and/or regain the integrity of your body.
Pilates is unique in that it seeks to balance your whole body. Rather than isolating muscles of your body and working repetitions like mad to get them strong – Pilates demands that your entire body work during each repetition. Pilates demands mindfulness and a commitment to mastery, verses mindlessly motoring through a workout. As you switch from one movement to the next, you’ll build flexibility, strength, and stamina. Pilates strengthens and stretches all parts of your body, front to back, left to right, and top to bottom. Depending on your sport, you’ll have different strengths and weakness and benefit from different exercises. Regardless, the goal of all Pilates exercises is to create uniform muscle balance. By grouping mat exercises together that compliment each other in a cross-training routine, as suggested in my book Pilates for the Outdoor Athlete (Fulcrum 2008), Pilates can transform your fitness. With consistent practice, patience and commitment to the Method, you will create a body that is uniformly strong, flexible and resilient.
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Thursday, March 8, 2012
Hiking & Pilates Cross-training
Snow soaked ground, warm sunshine, and a high mountain breeze weaving the Ponderosa and Douglas Fir, carry me along a trail that glistens like a river. I am moving, breathing, and alive.
Going by foot allows us to slow down, to be present, to connect with our world and ourselves. Whether your thoughts are quiet or active, one thing is constant... the quality of your stride creates a ripple throughout your entire body. Most people take about 2,000 steps for every mile they hike. The average hiker steps about 8,000 times per hour. The quality of your gait influences the wear and tear on your joints.
A good gait minimizes energy expenditure, reduces impact on your back and knees, and ensures a more comfortable outing. An optimal stride makes contact through the heel, rolls onto the ball of the foot, and presses off to propel you forward. In addition, standing up tall improves joint range of motion, takes pressure off your back, and improves your breathing. A strong core helps you to stay light and lifted over your feet. Boosting core strength also improves your balance and agility so the next time you cross a river, hop a boulder field, or traverse a snowy slope, you’ll have more confidence. Pilates can help you improve your gait by improving your posture, muscle balance, and core strength.
Here are three Pilates exercises that are sure to help you reduce your risk of injury as you hike terrain that slopes and changes with every step. You’ll spend more days light on your feet, and in your heart. For best results, practice these exercises 3-5 times per week.
One Leg Circles (Pilates for the Outdoor Athlete, page 136)
Purpose: Balances the muscles of the legs and hips, improves core strength and alignment.
Begin by lying on your back. Extend one leg along the floor and flex your foot as if pressing it against a wall. Press the back of your leg into the floor. Extend the other leg up toward the sky and point your toes. Engage your core by pulling your navel to your spine. INHALE, sweep your raised leg horizontally across the midline of your body, down an EXHALE up to the starting point. Keep your circle size within the borders of your mat. Although the exercise is called leg circles, imagine you are drawing ovals on the sky. 5 clockwise, 5 counterclockwise on each leg.
Shoulder Bridge with Kicks (Pilates for the Outdoor Athlete, page 152).
Purpose: Strengthens and stretches legs and back, and improves posture.
Lie on your back. Press your arms gently into the mat by your sides so that your chest is open and the front of your ribs recede into the mat. Bend your knees and bring your feet hip-width apart, toes pointing forward. Peel up your spine one vertebra at a time off the mat, beginning with your tailbone until you are resting on your shoulders with an open chest and an engaged core. Straighten and extend one leg and point your toes so your knees are touching. INHALE, kicking up to the sky. Avoid arching your back or letting your hips tilt or lower and lift. EXHALE, flex your foot, and extend the leg down, keeping it straight. Pretend your leg is a paintbrush and you are painting a straight line of your favorite color on the sky. After 5 -10 kicks, repeat with the opposite leg.
Leg Stretch with Band (Pilates for the Outdoor Athlete, page 214).
Purpose: This is a great after hike stretch for the Iliotibial-band, legs, and hips.
Begin lying on your back with your legs out straight. Bring one leg toward your chest and place a stretch band beneath the sole of your foot. Gently lengthen the leg upward, pressing through the heel. Keep your shoulders down and the back of your neck lengthened. From this position, gently pull your leg across the midline of your body until you feel a stretch along the outside of your leg and into the back of your hip. Hold the stretch band with the opposite hand. Switch legs.
Going by foot allows us to slow down, to be present, to connect with our world and ourselves. Whether your thoughts are quiet or active, one thing is constant... the quality of your stride creates a ripple throughout your entire body. Most people take about 2,000 steps for every mile they hike. The average hiker steps about 8,000 times per hour. The quality of your gait influences the wear and tear on your joints.
A good gait minimizes energy expenditure, reduces impact on your back and knees, and ensures a more comfortable outing. An optimal stride makes contact through the heel, rolls onto the ball of the foot, and presses off to propel you forward. In addition, standing up tall improves joint range of motion, takes pressure off your back, and improves your breathing. A strong core helps you to stay light and lifted over your feet. Boosting core strength also improves your balance and agility so the next time you cross a river, hop a boulder field, or traverse a snowy slope, you’ll have more confidence. Pilates can help you improve your gait by improving your posture, muscle balance, and core strength.
Here are three Pilates exercises that are sure to help you reduce your risk of injury as you hike terrain that slopes and changes with every step. You’ll spend more days light on your feet, and in your heart. For best results, practice these exercises 3-5 times per week.
One Leg Circles (Pilates for the Outdoor Athlete, page 136)
Purpose: Balances the muscles of the legs and hips, improves core strength and alignment.
Begin by lying on your back. Extend one leg along the floor and flex your foot as if pressing it against a wall. Press the back of your leg into the floor. Extend the other leg up toward the sky and point your toes. Engage your core by pulling your navel to your spine. INHALE, sweep your raised leg horizontally across the midline of your body, down an EXHALE up to the starting point. Keep your circle size within the borders of your mat. Although the exercise is called leg circles, imagine you are drawing ovals on the sky. 5 clockwise, 5 counterclockwise on each leg.
Shoulder Bridge with Kicks (Pilates for the Outdoor Athlete, page 152).
Purpose: Strengthens and stretches legs and back, and improves posture.
Lie on your back. Press your arms gently into the mat by your sides so that your chest is open and the front of your ribs recede into the mat. Bend your knees and bring your feet hip-width apart, toes pointing forward. Peel up your spine one vertebra at a time off the mat, beginning with your tailbone until you are resting on your shoulders with an open chest and an engaged core. Straighten and extend one leg and point your toes so your knees are touching. INHALE, kicking up to the sky. Avoid arching your back or letting your hips tilt or lower and lift. EXHALE, flex your foot, and extend the leg down, keeping it straight. Pretend your leg is a paintbrush and you are painting a straight line of your favorite color on the sky. After 5 -10 kicks, repeat with the opposite leg.
Leg Stretch with Band (Pilates for the Outdoor Athlete, page 214).
Purpose: This is a great after hike stretch for the Iliotibial-band, legs, and hips.
Begin lying on your back with your legs out straight. Bring one leg toward your chest and place a stretch band beneath the sole of your foot. Gently lengthen the leg upward, pressing through the heel. Keep your shoulders down and the back of your neck lengthened. From this position, gently pull your leg across the midline of your body until you feel a stretch along the outside of your leg and into the back of your hip. Hold the stretch band with the opposite hand. Switch legs.
Thursday, March 1, 2012
Pilates for Hiking
Snow soaked ground, warm sunshine, and a high mountain breeze weaving the Ponderosa and Douglas Fir, carry me along a trail that glistens like a river. I am moving, breathing, and alive.
Going by foot allows us to slow down, to be present, to connect with our world and ourselves. Whether your thoughts are quiet or active, one thing is constant... the quality of your stride creates a ripple throughout your entire body. Most people take about 2,000 steps for every mile they hike. The average hiker steps about 8,000 times per hour. The quality of your gait influences the wear and tear on your joints.
A good gait minimizes energy expenditure, reduces impact on your back and knees, and ensures a more comfortable outing. An optimal stride makes contact through the heel, rolls onto the ball of the foot, and presses off to propel you forward. In addition, standing up tall improves joint range of motion, takes pressure off your back, and improves your breathing. A strong core helps you to stay light and lifted over your feet. Boosting core strength also improves your balance and agility so the next time you cross a river, hop a boulder field, or traverse a snowy slope, you’ll have more confidence. Pilates can help you improve your gait by improving your posture, muscle balance, and core strength.
Here are three Pilates exercises that are sure to help you reduce your risk of injury as you hike terrain that slopes and changes with every step. You’ll spend more days light on your feet, and in your heart. For best results, practice these exercises 3-5 times per week.
1. One Leg Circles (Pilates for the Outdoor Athlete, page 136)
Purpose: Balances the muscles of the legs and hips, improves core strength and alignment.
Begin by lying on your back. Extend one leg along the floor and flex your foot as if pressing it against a wall. Press the back of your leg into the floor. Extend the other leg up toward the sky and point your toes. Engage your core by pulling your navel to your spine. INHALE, sweep your raised leg horizontally across the midline of your body, down an EXHALE up to the starting point. Keep your circle size within the borders of your mat. Although the exercise is called leg circles, imagine you are drawing ovals on the sky. 5 clockwise, 5 counterclockwise on each leg.
2. Shoulder Bridge with Kicks (Pilates for the Outdoor Athlete, page 152).
Purpose: Strengthens and stretches legs and back, and improves posture.
Lie on your back. Press your arms gently into the mat by your sides so that your chest is open and the front of your ribs recede into the mat. Bend your knees and bring your feet hip-width apart, toes pointing forward. Peel up your spine one vertebra at a time off the mat, beginning with your tailbone until you are resting on your shoulders with an open chest and an engaged core. Straighten and extend one leg and point your toes so your knees are touching. INHALE, kicking up to the sky. Avoid arching your back or letting your hips tilt or lower and lift. EXHALE, flex your foot, and extend the leg down, keeping it straight. Pretend your leg is a paintbrush and you are painting a straight line of your favorite color on the sky. After 5 -10 kicks, repeat with the opposite leg.
3. Leg Stretch with Band (Pilates for the Outdoor Athlete, page 214).
Purpose: This is a great after hike stretch for the Iliotibial-band, legs, and hips.
Begin lying on your back with your legs out straight. Bring one leg toward your chest and place a stretch band beneath the sole of your foot. Gently lengthen the leg upward, pressing through the heel. Keep your shoulders down and the back of your neck lengthened. From this position, gently pull your leg across the midline of your body until you feel a stretch along the outside of your leg and into the back of your hip. Hold the stretch band with the opposite hand. Switch legs.
Going by foot allows us to slow down, to be present, to connect with our world and ourselves. Whether your thoughts are quiet or active, one thing is constant... the quality of your stride creates a ripple throughout your entire body. Most people take about 2,000 steps for every mile they hike. The average hiker steps about 8,000 times per hour. The quality of your gait influences the wear and tear on your joints.
A good gait minimizes energy expenditure, reduces impact on your back and knees, and ensures a more comfortable outing. An optimal stride makes contact through the heel, rolls onto the ball of the foot, and presses off to propel you forward. In addition, standing up tall improves joint range of motion, takes pressure off your back, and improves your breathing. A strong core helps you to stay light and lifted over your feet. Boosting core strength also improves your balance and agility so the next time you cross a river, hop a boulder field, or traverse a snowy slope, you’ll have more confidence. Pilates can help you improve your gait by improving your posture, muscle balance, and core strength.
Here are three Pilates exercises that are sure to help you reduce your risk of injury as you hike terrain that slopes and changes with every step. You’ll spend more days light on your feet, and in your heart. For best results, practice these exercises 3-5 times per week.
1. One Leg Circles (Pilates for the Outdoor Athlete, page 136)
Purpose: Balances the muscles of the legs and hips, improves core strength and alignment.
Begin by lying on your back. Extend one leg along the floor and flex your foot as if pressing it against a wall. Press the back of your leg into the floor. Extend the other leg up toward the sky and point your toes. Engage your core by pulling your navel to your spine. INHALE, sweep your raised leg horizontally across the midline of your body, down an EXHALE up to the starting point. Keep your circle size within the borders of your mat. Although the exercise is called leg circles, imagine you are drawing ovals on the sky. 5 clockwise, 5 counterclockwise on each leg.
2. Shoulder Bridge with Kicks (Pilates for the Outdoor Athlete, page 152).
Purpose: Strengthens and stretches legs and back, and improves posture.
Lie on your back. Press your arms gently into the mat by your sides so that your chest is open and the front of your ribs recede into the mat. Bend your knees and bring your feet hip-width apart, toes pointing forward. Peel up your spine one vertebra at a time off the mat, beginning with your tailbone until you are resting on your shoulders with an open chest and an engaged core. Straighten and extend one leg and point your toes so your knees are touching. INHALE, kicking up to the sky. Avoid arching your back or letting your hips tilt or lower and lift. EXHALE, flex your foot, and extend the leg down, keeping it straight. Pretend your leg is a paintbrush and you are painting a straight line of your favorite color on the sky. After 5 -10 kicks, repeat with the opposite leg.
3. Leg Stretch with Band (Pilates for the Outdoor Athlete, page 214).
Purpose: This is a great after hike stretch for the Iliotibial-band, legs, and hips.
Begin lying on your back with your legs out straight. Bring one leg toward your chest and place a stretch band beneath the sole of your foot. Gently lengthen the leg upward, pressing through the heel. Keep your shoulders down and the back of your neck lengthened. From this position, gently pull your leg across the midline of your body until you feel a stretch along the outside of your leg and into the back of your hip. Hold the stretch band with the opposite hand. Switch legs.
Wednesday, February 15, 2012
Snowshoeing & Pilates Cross-training
To explore a pristine path through the wilderness, a path that has no tracks.
My cheeks sting as I trek a snow covered trail that sparkles like diamonds. Heart beating fast, breath setting the tempo for each step. Snow crunches like sugar beneath my snowshoes. Branches laden with snow, bow into archways. Like a child I explore familiar ground as if for the first time.
Snowshoeing invites us into the tranquility of winter while boosting our cardiovascular fitness. Over 6,000 years old, once used as a mode of transportation, today snowshoeing is an inexpensive, easy to learn, and multigenerational winter activity. If you are looking to shed a few pounds, snowshoeing burns as many calories as running, without the impact. Snowshoeing is excellent cross-training not only for hiking, but also for running and cycling. Snowshoeing builds strength and endurance in the lower body, and by adding poles, improves upper body strength in the arms, shoulders, and back.
To get the most out of your snowshoeing, you’ll want to stand up tall. Aligning your body, improves joint range of motion, takes pressure off your back, and improves your breathing. A strong core helps you to stay light and lifted over your feet. Boosting your core strength also improves your balance and agility so the next time you traverse a snowy slope, you’ll have more confidence. Pilates can help you strengthen and stabilize your core. In addition, Pilates can help you balance your muscles, thereby enhancing your gait and reducing risk of injury. Improving the strength and flexibility in your legs and hips takes pressure off your knees, improves range of motion, and also improves your endurance.
An effective snowshoeing cross-training routine focuses on boosting core strength, improving flexibility and muscle balance. Here are three Pilates exercises to help you get started. For my complete 15-minute Pilates for Snowshoeing Routine, please check out my book, Pilates for the Outdoor Athlete, available at pilatesfortheoutdoorathlete.com. Copies are also available at Evergreen Pilates.
Kneeling Side Kicks
Purpose: Strengthen the abductor and adductor muscles of the legs and hips.
Begin by kneeling with your legs together and your arms reaching out to the sides at shoulder height. Tip over until you are balancing over your right arm and leg. Extend your left leg out straight. Keep your hips square and abdominals scooped. INHALE to kick the leg forward like you’re kicking over a tabletop. Keep your supporting leg vertical and strong like a tree trunk.
EXHALE to sweep the leg straight back over the imaginary tabletop. Keep your leg parallel with the floor and level with your hip. For additional challenge, add kicking up and down and leg circles. Note: This exercise can be modified and performed standing. Hinge at the hips and use a countertop or table for balance. Switch sides.
Figure 4 Stretch with Ski Poles
Purpose: Stretch the hips extensors and back muscles.
Place the poles in front of you for support and balance, holding them with both hands.
Cross one ankle over the opposite knee.
Keep your spine tall and hinge it forward as you gently bend your standing knee.
Tailgate Stretches
Purpose: Stretch the hamstrings, quadriceps, hip extensors, and flexors.
Begin facing the tailgate or a counter top. Raise one leg, place your heel on top of the tailgate, leg out straight, and square your hips. The knee of your raised leg should point upward. INHALE, stand up tall, and EXHALE curl forward over your leg, scooping your belly to your back. Come back up. INHALE, bend the raised leg, and shift your weight forward keeping your chest close to your thigh. EXHALE, straighten your raised leg and stand tall.
Rotate on your standing leg until you are facing sideways and your raised leg is externally rotated. The kneecap should still face upward. INHALE and bring your outside arm up by your head. EXHALE and side bend toward your raised leg. Pretend that your back is against a wall and slide against it as you side bend. Keep your chest lifted and breathe.
Lauri Stricker is the author of Pilates for the Outdoor Athlete, and the owner of Evergreen Pilates. Copies are available at Evergreen Pilates and online at: www.pilatesfortheoutdoorathlete.com. For information on classes, please check out our website: www.evergreenpilates.com.
My cheeks sting as I trek a snow covered trail that sparkles like diamonds. Heart beating fast, breath setting the tempo for each step. Snow crunches like sugar beneath my snowshoes. Branches laden with snow, bow into archways. Like a child I explore familiar ground as if for the first time.
Snowshoeing invites us into the tranquility of winter while boosting our cardiovascular fitness. Over 6,000 years old, once used as a mode of transportation, today snowshoeing is an inexpensive, easy to learn, and multigenerational winter activity. If you are looking to shed a few pounds, snowshoeing burns as many calories as running, without the impact. Snowshoeing is excellent cross-training not only for hiking, but also for running and cycling. Snowshoeing builds strength and endurance in the lower body, and by adding poles, improves upper body strength in the arms, shoulders, and back.
To get the most out of your snowshoeing, you’ll want to stand up tall. Aligning your body, improves joint range of motion, takes pressure off your back, and improves your breathing. A strong core helps you to stay light and lifted over your feet. Boosting your core strength also improves your balance and agility so the next time you traverse a snowy slope, you’ll have more confidence. Pilates can help you strengthen and stabilize your core. In addition, Pilates can help you balance your muscles, thereby enhancing your gait and reducing risk of injury. Improving the strength and flexibility in your legs and hips takes pressure off your knees, improves range of motion, and also improves your endurance.
An effective snowshoeing cross-training routine focuses on boosting core strength, improving flexibility and muscle balance. Here are three Pilates exercises to help you get started. For my complete 15-minute Pilates for Snowshoeing Routine, please check out my book, Pilates for the Outdoor Athlete, available at pilatesfortheoutdoorathlete.com. Copies are also available at Evergreen Pilates.
Kneeling Side Kicks
Purpose: Strengthen the abductor and adductor muscles of the legs and hips.
Begin by kneeling with your legs together and your arms reaching out to the sides at shoulder height. Tip over until you are balancing over your right arm and leg. Extend your left leg out straight. Keep your hips square and abdominals scooped. INHALE to kick the leg forward like you’re kicking over a tabletop. Keep your supporting leg vertical and strong like a tree trunk.
EXHALE to sweep the leg straight back over the imaginary tabletop. Keep your leg parallel with the floor and level with your hip. For additional challenge, add kicking up and down and leg circles. Note: This exercise can be modified and performed standing. Hinge at the hips and use a countertop or table for balance. Switch sides.
Figure 4 Stretch with Ski Poles
Purpose: Stretch the hips extensors and back muscles.
Place the poles in front of you for support and balance, holding them with both hands.
Cross one ankle over the opposite knee.
Keep your spine tall and hinge it forward as you gently bend your standing knee.
Tailgate Stretches
Purpose: Stretch the hamstrings, quadriceps, hip extensors, and flexors.
Begin facing the tailgate or a counter top. Raise one leg, place your heel on top of the tailgate, leg out straight, and square your hips. The knee of your raised leg should point upward. INHALE, stand up tall, and EXHALE curl forward over your leg, scooping your belly to your back. Come back up. INHALE, bend the raised leg, and shift your weight forward keeping your chest close to your thigh. EXHALE, straighten your raised leg and stand tall.
Rotate on your standing leg until you are facing sideways and your raised leg is externally rotated. The kneecap should still face upward. INHALE and bring your outside arm up by your head. EXHALE and side bend toward your raised leg. Pretend that your back is against a wall and slide against it as you side bend. Keep your chest lifted and breathe.
Lauri Stricker is the author of Pilates for the Outdoor Athlete, and the owner of Evergreen Pilates. Copies are available at Evergreen Pilates and online at: www.pilatesfortheoutdoorathlete.com. For information on classes, please check out our website: www.evergreenpilates.com.
Friday, February 3, 2012
7 Pilates Tips for Snow Shoveling
With three feet of fresh powder in Evergreen and still falling, many of you have a shovel in hand. For those of you still inside cozy and warm, here are a few tips for protecting your back while shoveling. According to one study, the L5/SI region of the spine has been identified as the weakest link for snow shoveling. Snow is heavy and shoving is demanding and rigorous work. Pushing, lifting, and lunging use all of the major muscles of the lower and upper body. Core strength, good form, and moderation are the keys to protecting your back from injury. In addition to back injuries, heart attacks are common after a heavy snow storm. If you have reason for concern, please consult you doctor prior to shoveling. Following are seven Pilates tips for snow shoveling.
7 Pilates Snow Shoveling Tips
1. Warm up first. If you know Pilates Mat work, calisthenics, or have a personal stretch routine, do that first.
2. Use good form. When shoveling, squat with your legs apart, knees bent and back tilted, but not rounded. Pull your navel to your, engage your core, and lift
with you legs.
3. Square your body. To move snow, turn your feet in the direction you intend to place the snow. Turn your whole body as opposed to just twisting at the waist, and avoid throwing snow over your shoulder.
4. Be efficient. Work toward the areas where you are depositing snow so that you have less distance to travel.
5. Don't Delay. Shovel as soon as possible. Fresh powder is lighter than packed snow. Wet snow can weigh upwards of 25 pounds per full shovel.
6. Be minimalistic. Use a small shovel, or if using a larger one, go for smaller and more frequent loads. Avoid stretching arms away from you.
7. Pace yourself. Take breaks, hydrate, stretch the muscles that feel tight, and keep breathing.
Happy Snow Day!
7 Pilates Snow Shoveling Tips
1. Warm up first. If you know Pilates Mat work, calisthenics, or have a personal stretch routine, do that first.
2. Use good form. When shoveling, squat with your legs apart, knees bent and back tilted, but not rounded. Pull your navel to your, engage your core, and lift
with you legs.
3. Square your body. To move snow, turn your feet in the direction you intend to place the snow. Turn your whole body as opposed to just twisting at the waist, and avoid throwing snow over your shoulder.
4. Be efficient. Work toward the areas where you are depositing snow so that you have less distance to travel.
5. Don't Delay. Shovel as soon as possible. Fresh powder is lighter than packed snow. Wet snow can weigh upwards of 25 pounds per full shovel.
6. Be minimalistic. Use a small shovel, or if using a larger one, go for smaller and more frequent loads. Avoid stretching arms away from you.
7. Pace yourself. Take breaks, hydrate, stretch the muscles that feel tight, and keep breathing.
Happy Snow Day!
Wednesday, February 1, 2012
Ski Conditioning & Pilates
What does it take to be a powerful, smooth, energy-efficient skier? A skier with rhythm and flow, gliding seamlessly from one turn to the next? Just about any skier can become an energy-efficient gliding machine. To be smooth and yet powerful, to feel that your skis are an extension of your body, requires core-centered movement. Core-centered skiing means tapping into what Joseph Pilates referred to as the “powerhouse”. The powerhouse refers to the muscles of the torso: hips, abdominals, chest, back and shoulders. Pilates targets these muscles and can help you become a stronger, smoother, and more powerful skier.
Skiing requires proper alignment, lower-body fitness, core strength and a strong mind-body connection. Muscle imbalances in the legs, such as tight or weak hamstrings, coupled with overly powerful quadriceps, can leave the ankles, knees, hips and back vulnerable to injury. As a skier, you’ll appreciate the additional core strength gained from Pilates. Tapping into a strong core, you’ll improve your balance, agility and be more in control. By tightening your core, you’ll reduce impact on your back, hips and knees. As you improve your flexibility and core strength, your alignment will improve and so will your technique.
If your hips and core muscles are not strong, or if your muscles are inflexible, you will be challenged every turn on the slope. Moving from your center, balancing your muscles and improving your flexibility go a ling way to improving your technique, your endurance and will help you avoid injury. Over the past 70 years, the Pilates method of body conditioning has trained athletes to effectively strengthen and move from their core.
Pilates helps skiers to accomplish three things: prevent sport-specific injuries, improve performance and maintain longevity. It is designed to work your entire body uniformly each session. As you switch form one movement to the next, you’ll build flexibility, strength and stamina. Pilates strengthens and stretches all parts of your body, front to back, left to right and top to bottom.
An effective Pilates cross-training routine focuses on boosting core strength, improving flexibility and restoring muscle balance. Here are two Pilates exercise to help you get started. For a complete 15-minute Pilates for Skiing Cross training routine, please check out my book: Pilates for the Outdoor Athlete, available www.pilatesfortheoutdoorathlete.com. Copies are also available at Evergreen Pilates.
Side Bend: Sitting on one hip, extend your legs out from your torso with slightly bent knees. Place your top foot in front of your bottom foot. Reset your top arm on your leg and place your bottom arm slightly in front of your shoulder. INHALE, press up and make yourself straight as an arrow in a side plank. Your supporting arm should be under your shoulder. Look directly forward and keep your head inline with your spine. Pretend your body is between two panes of glass. EXHALE, lower yourself down so that you are a few inches off the ground. Avoid sinking into your shoulders or sitting down before you press back up. INHALE, raise back up and extend your top arm over your head and look down toward the floor. EXHALE down. Repeat on opposite side.
Roll Up: Begin lying on your back with your feet flexed and your arms overhead. Pull your navel to your spine. INHALE, raise your arms up toward the sky, and lift your head to look at your feet. Curl up, peeling your spine off the mat, as if rolling up a painting. Avoid using momentum to hoist yourself off the mat. Pretend you are under a very low sky and stay rounded throughout the exercise. Keep your heels connected to the floor as you roll up. EXHALE, and curl forward, reaching toward your feet, looking down at your knees. Hollow out your stomach as if there were something on your lap that you want to lift up and over. INHALE, and roll back down one vertebra at a time, as if you were making an imprint with your spine in sand. Keep your feet flexed and imprint your spine on the mat, ending with your arms overhead. EXHALE to complete.
Evergreen Pilates offers Ski Conditioning classes through the end of March. If you are new to Pilates, please call or email to schedule a complimentary introductory one-on-one lesson: 303-679-1664, lauri@evergreenpilates.com. For more information on Ski Conditioning with Pilates, please check out our webpage evergreenpilates.com .
Skiing requires proper alignment, lower-body fitness, core strength and a strong mind-body connection. Muscle imbalances in the legs, such as tight or weak hamstrings, coupled with overly powerful quadriceps, can leave the ankles, knees, hips and back vulnerable to injury. As a skier, you’ll appreciate the additional core strength gained from Pilates. Tapping into a strong core, you’ll improve your balance, agility and be more in control. By tightening your core, you’ll reduce impact on your back, hips and knees. As you improve your flexibility and core strength, your alignment will improve and so will your technique.
If your hips and core muscles are not strong, or if your muscles are inflexible, you will be challenged every turn on the slope. Moving from your center, balancing your muscles and improving your flexibility go a ling way to improving your technique, your endurance and will help you avoid injury. Over the past 70 years, the Pilates method of body conditioning has trained athletes to effectively strengthen and move from their core.
Pilates helps skiers to accomplish three things: prevent sport-specific injuries, improve performance and maintain longevity. It is designed to work your entire body uniformly each session. As you switch form one movement to the next, you’ll build flexibility, strength and stamina. Pilates strengthens and stretches all parts of your body, front to back, left to right and top to bottom.
An effective Pilates cross-training routine focuses on boosting core strength, improving flexibility and restoring muscle balance. Here are two Pilates exercise to help you get started. For a complete 15-minute Pilates for Skiing Cross training routine, please check out my book: Pilates for the Outdoor Athlete, available www.pilatesfortheoutdoorathlete.com. Copies are also available at Evergreen Pilates.
Side Bend: Sitting on one hip, extend your legs out from your torso with slightly bent knees. Place your top foot in front of your bottom foot. Reset your top arm on your leg and place your bottom arm slightly in front of your shoulder. INHALE, press up and make yourself straight as an arrow in a side plank. Your supporting arm should be under your shoulder. Look directly forward and keep your head inline with your spine. Pretend your body is between two panes of glass. EXHALE, lower yourself down so that you are a few inches off the ground. Avoid sinking into your shoulders or sitting down before you press back up. INHALE, raise back up and extend your top arm over your head and look down toward the floor. EXHALE down. Repeat on opposite side.
Roll Up: Begin lying on your back with your feet flexed and your arms overhead. Pull your navel to your spine. INHALE, raise your arms up toward the sky, and lift your head to look at your feet. Curl up, peeling your spine off the mat, as if rolling up a painting. Avoid using momentum to hoist yourself off the mat. Pretend you are under a very low sky and stay rounded throughout the exercise. Keep your heels connected to the floor as you roll up. EXHALE, and curl forward, reaching toward your feet, looking down at your knees. Hollow out your stomach as if there were something on your lap that you want to lift up and over. INHALE, and roll back down one vertebra at a time, as if you were making an imprint with your spine in sand. Keep your feet flexed and imprint your spine on the mat, ending with your arms overhead. EXHALE to complete.
Evergreen Pilates offers Ski Conditioning classes through the end of March. If you are new to Pilates, please call or email to schedule a complimentary introductory one-on-one lesson: 303-679-1664, lauri@evergreenpilates.com. For more information on Ski Conditioning with Pilates, please check out our webpage evergreenpilates.com .
Sunday, January 15, 2012
Keeping your Studio Thriving!
If you are a studio owner or plan to be, you will wear many hats. In addition to being a teacher, you are a manager of resources and people. There are checks to write, hours spent updating your website, Facebook page, writing newsletters, proofing ads, recruiting and training teaches, scheduling and maintaining client accounts, making follow up calls, and writing thank you cards. For profit or not, all of these tasks require money, time, and energy.
Return on Investment
Being smart with your resources is one of the best ways to insure your studio's longevity. Regardless of how many new clients you welcome to your studio, you can be sure of a few things, your overhead will remain constant. When considering how use your money, time, and energy, always ask questions: "How will this improve and grow my business? Will it keep my current clientele happy and satisfied, or will it bring new clients to the studio?" Here are a few things to consider before allocating your money, time and energy.
Budgeting your Resources
Cash flow is a dynamic variable that ebbs and flows with the tide of economic change and by itself determines your budget. Setting a budget is a good way safeguard your business’ cash flow. Positive cash flow makes maintaining and growing your business possible. Cash flow is the amount of money you have in the bank at any given time. Experts recommend a minimum of three months worth of cash to cover minimum operating expenses (rent and utilities, bank card processing, and payroll). If your monthly minimum is $5,000, you would need to maintain a cash flow of $15,000. Here are a few budgeting strategies to help you maintain a positive cash flow, and grow your business.
1. Forecast Revenues
Do you know what your gross revenue and payroll were for last year and the year before? How about your product sales, expenses - fixed and variable? Being able to anticipate, allows you to plan. You’ll know when you it's best to make a large purchase and when it’s best to wait.
2. Plan for Taxes
Since we all must pay taxes, its best to build them into your budget. At the end of each month, save a certain percentage of gross revenue and place it into a separate account to be used to pay taxes quarterly.
3. Develop Systems of Efficiency
Consider using a software program to manage your business such as the Body Mind Software program. It allows clients to make purchases and reserve classes on-line, and you can manage your studio even when you are not there. When managing your studio create efficiency such as form letters for your newsletters, emails, and ad promotions. Constant Contact is a great program for web emails. Once you create something that really works, keep using it.
4. Trade for Services
We only have so many hours in the week to teach classes, manage, and grow our business. Always ask yourself how best you could be using your money, time and energy. Trade a client for cleaning, accounting, or personal services. Trading with hair stylists can have the added benefit of being a great source of referrals as they know countless people in your community.
5. Maintain your perceived value
Generally the client who can afford a class that costs $20 or more three times a week has a different budget than someone who spends to $99 per month for unlimited workouts. We are only as valuable to our clients as they are pleased with their last lesson. There are countless other exercise venues competing for our client’s time, energy, and dollar. Each time you teach a class or private, always remember that you need to resell your service and its value. If we take care of our clients, they will take care of us. Our clients are our greatest source of referral. Always place tremendous value on client contact and service.
Return on Investment
Being smart with your resources is one of the best ways to insure your studio's longevity. Regardless of how many new clients you welcome to your studio, you can be sure of a few things, your overhead will remain constant. When considering how use your money, time, and energy, always ask questions: "How will this improve and grow my business? Will it keep my current clientele happy and satisfied, or will it bring new clients to the studio?" Here are a few things to consider before allocating your money, time and energy.
Budgeting your Resources
Cash flow is a dynamic variable that ebbs and flows with the tide of economic change and by itself determines your budget. Setting a budget is a good way safeguard your business’ cash flow. Positive cash flow makes maintaining and growing your business possible. Cash flow is the amount of money you have in the bank at any given time. Experts recommend a minimum of three months worth of cash to cover minimum operating expenses (rent and utilities, bank card processing, and payroll). If your monthly minimum is $5,000, you would need to maintain a cash flow of $15,000. Here are a few budgeting strategies to help you maintain a positive cash flow, and grow your business.
1. Forecast Revenues
Do you know what your gross revenue and payroll were for last year and the year before? How about your product sales, expenses - fixed and variable? Being able to anticipate, allows you to plan. You’ll know when you it's best to make a large purchase and when it’s best to wait.
2. Plan for Taxes
Since we all must pay taxes, its best to build them into your budget. At the end of each month, save a certain percentage of gross revenue and place it into a separate account to be used to pay taxes quarterly.
3. Develop Systems of Efficiency
Consider using a software program to manage your business such as the Body Mind Software program. It allows clients to make purchases and reserve classes on-line, and you can manage your studio even when you are not there. When managing your studio create efficiency such as form letters for your newsletters, emails, and ad promotions. Constant Contact is a great program for web emails. Once you create something that really works, keep using it.
4. Trade for Services
We only have so many hours in the week to teach classes, manage, and grow our business. Always ask yourself how best you could be using your money, time and energy. Trade a client for cleaning, accounting, or personal services. Trading with hair stylists can have the added benefit of being a great source of referrals as they know countless people in your community.
5. Maintain your perceived value
Generally the client who can afford a class that costs $20 or more three times a week has a different budget than someone who spends to $99 per month for unlimited workouts. We are only as valuable to our clients as they are pleased with their last lesson. There are countless other exercise venues competing for our client’s time, energy, and dollar. Each time you teach a class or private, always remember that you need to resell your service and its value. If we take care of our clients, they will take care of us. Our clients are our greatest source of referral. Always place tremendous value on client contact and service.
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