tag:blogger.com,1999:blog-91695832628797269212024-03-12T23:53:54.069-07:00MPOWER PILATES AND GYROTONICAnonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-9169583262879726921.post-57508532989356318202019-03-22T17:13:00.000-07:002019-03-27T18:53:47.984-07:00Paradigms Shifting: Coordination and "No Pain No Gain"<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7TuDImjep3-P_DyHw2il5DOR4lnz_BU-gVVkjkafgunwnUJAypRpHSS6zWrsArileJ4QR2-AQOUH6_lVG0WiFmgMGu4Gb9AJEQsuSldNK7523DMjKWLdfwmEVW0R1E5LmisZvZ3o3ODc4/s1600/latest.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="https://chroniclesofarn.fandom.com/wiki/File:Arcane-flow.jpg" border="0" data-original-height="512" data-original-width="700" height="146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7TuDImjep3-P_DyHw2il5DOR4lnz_BU-gVVkjkafgunwnUJAypRpHSS6zWrsArileJ4QR2-AQOUH6_lVG0WiFmgMGu4Gb9AJEQsuSldNK7523DMjKWLdfwmEVW0R1E5LmisZvZ3o3ODc4/s200/latest.jpg" title="the flow" width="200" /></a><br />
Paradigms Shifting: Part One.</div>
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Coordination and "No Pain No Gain"</div>
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<span style="font-size: x-small;">(updated March 27, 2019)</span> </div>
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Most of us became aware of the "no pain no gain" mantra by
experiencing the burn, amarite?<span style="mso-spacerun: yes;">
</span>But the mantra has become somewhat of a dumbed-down trainer because it doesn't apply to every type of training as was thought. We now
know there’s more to strength than working out the burn.<span style="mso-spacerun: yes;"> </span>Cross-training is the building block that rounds out an athlete's program. Because cross-training diversifies movement patterns to keep the body strong, it demands a change up from the usual. But sometimes, cross-trainers still drive into the familiar paradigm that falls back into the easier "no pain no gain" formula, with a wider variation of injuries, more wear and
tear.<span style="mso-spacerun: yes;"> </span></div>
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Now enters the more difficult concept to grasp,
mind-body training, found in Pilates, Gyrotonic, Yoga and Dance, to name a few.</div>
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Mind-body training is a bit of a turn around from the grunt
fest heard in gyms.<span style="mso-spacerun: yes;"> </span>Not that
there’s anything wrong with it.<span style="mso-spacerun: yes;"> That's</span> just louder training. Yet at the same time may suggest an overuse of the valsalva mauever which is a bad sign for heart health.<span style="mso-spacerun: yes;">
</span>Not all “no pain no gain” workouts require grunting. Even mind-body
training realizes “no pain no gain” strength as it relates to the goal or goals, what the student or client
is training for, say a mini-shirt or a triathlon, or both.</div>
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Mind-body training is not really new but its package of Pilates, and now Gyrotonic, has caught on in fitness and sports--dancers were way ahead on this track. More than a conditioning gateway though, it has entered mainstream Rehab. The extent of its presence is where many of the “no pain no gain” ideologues and deniers of "no pain no gain" find themselves in
front of a mind body teach at the behest of their battered and betrayed
orthopedic surfaces. Otherwise, referred by their very clued in doctor.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9MmraLFufMvj-0Xx4leJz_5GX24CoNrJ9ceTRnSxubr3Y3nULmY4x6qAa7Bm4RZ6l8JJQxF5I96SGwDdSBlSuyawO_v588H8v1823271zY9yGkehHgNUn2bP6OULZPbqQyHjgUqTOEDVb/s1600/1055507718-Simone-Biles-Gymnastics-Doha-Final.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="https://www.nbcwashington.com/news/sports/Simone-Biles-Americans-Win-World-Championships-499135111.html" border="0" data-original-height="367" data-original-width="652" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9MmraLFufMvj-0Xx4leJz_5GX24CoNrJ9ceTRnSxubr3Y3nULmY4x6qAa7Bm4RZ6l8JJQxF5I96SGwDdSBlSuyawO_v588H8v1823271zY9yGkehHgNUn2bP6OULZPbqQyHjgUqTOEDVb/s320/1055507718-Simone-Biles-Gymnastics-Doha-Final.jpg" title="Simon Biles" width="320" /></a><br />
Mind-body requires thought and attention. The art of listening, awareness, learning to translate your own feedback responses during movement, or exercise, or even in
stillness.<span style="mso-spacerun: yes;"> </span>It requires learning from your
mistakes and correcting them, with the help of knowledge, and relating that knowledge with each fresh practice.<span style="mso-spacerun: yes;"> </span>It requires noticing
if the message you sent from your mind has made it to your body.
In other words, it’s the taboo word, COORDINATION. Yes, mind-body training requires coordination.
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So, most people are totally freaked out by the idea of
coordination, saying things like “I’m not coordinated, never have been.” Not
always but usually, inferring “and I never will be”. Some jerk in the past labeled you as
uncoordinated. If you leave the barb in your brain, it blocks your ability to
move, in the end you hold yourself back. The ability to learn is crucial. Each individual, student or
teacher, benefits from learning something new especially from a positive teacher. Keep in mind the
idea that it is only within you, yourself that the ability to coordinate is experienced. </div>
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Truth is we coordinate all of the time.<span style="mso-spacerun: yes;"> </span>No one takes note, or gets credit unless
<a href="https://youtu.be/4ic7RNS4Dfo">someone</a> is doing twenty back flips in the air at one leap and can land on a
dime. Even then if that gymnast breaks the momentous landing with a centimeter
hop, well the Olympic panel delights in a barrage of both criticism and pity for the
loser.</div>
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We cannot fly without wings.<span style="mso-spacerun: yes;">
</span>We can however play with gravity in the most unique ways, fun ways, as
simple as balancing on one leg, as complex as a football player, as lyrical as
a dancer, or as stunning as a martial artist in a wheelchair. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtepLe7EitFC15_R2rKrtWK6nOQIjuvh-JPmzntfUKOPR3gF89hxe0OaGg-1HVdPE2HYe8GshzDqAVg2lbTYb9CHa45_52yp3TJf9TgCxQAymkN4yznxEanPcOsL0o-NXbkGi1OIdgYIKf/s1600/8x10bwRonthrow_web.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="http://www.newmobility.com/2014/06/ron-scanlon-1956-2014/" border="0" data-original-height="204" data-original-width="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtepLe7EitFC15_R2rKrtWK6nOQIjuvh-JPmzntfUKOPR3gF89hxe0OaGg-1HVdPE2HYe8GshzDqAVg2lbTYb9CHa45_52yp3TJf9TgCxQAymkN4yznxEanPcOsL0o-NXbkGi1OIdgYIKf/s1600/8x10bwRonthrow_web.jpg" title="Ron Scanlon" /></a><br />
So without going into motor learning, suffice it to say, for
the teacher and the student, remember, three cues max are just about all the
mind body can handle at once. In the beginning though make it less than three, keep it fun and
attainable, without cue overload or overlord.<span style="mso-spacerun: yes;">
</span>Even the most genius learner needs to make mistakes. All in all, it only takes a little time
to understand the physical problem of motion that requires commensurate solution.<span style="mso-spacerun: yes;"> </span><br />
<br />
A
good teacher will certainly understand to limit the use of
the word coordination until some mastery is attained.<span style="mso-spacerun: yes;"> It's unimportant to name it and better to experience it. </span></div>
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A good teacher improves by listening to the student, and a student improves by listening to a good teacher.</div>
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It’s an amazing time to be alive.<br />
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Anonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.comtag:blogger.com,1999:blog-9169583262879726921.post-67020290372364446612017-05-19T13:44:00.000-07:002017-05-20T10:10:18.025-07:00Snap. Crackle. What Was THAT?Snap. Crackle. What Was THAT?<br />
<a href="https://commons.wikimedia.org/wiki/File%3AUS_Navy_090611-N-3271W-012_Local_area_children_test_their_fitness_skills_during_a_Junior_Seal_Fitness.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" title="By U.S. Navy photo by Senior Chief Mass Communication Specialist Gary Ward [Public domain], via Wikimedia Commons"><img alt="US Navy 090611-N-3271W-012 Local area children test their fitness skills during a Junior Seal Fitness" height="211" src="https://upload.wikimedia.org/wikipedia/commons/thumb/5/51/US_Navy_090611-N-3271W-012_Local_area_children_test_their_fitness_skills_during_a_Junior_Seal_Fitness.jpg/512px-US_Navy_090611-N-3271W-012_Local_area_children_test_their_fitness_skills_during_a_Junior_Seal_Fitness.jpg" width="320" /></a>
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Snap.<br />
A Disclaimer: It is wholly beyond irresponsible to be a person in the USA, in a position of power, <a href="https://www.good.is/articles/trump-exercise-advice">a "leader" in the free world</a>, with a microphone to spout from as an authority on exercise, to disparage and discourage health in the minds and body of the populace. There are real professionals who have dedicated their careers and their lives to inspire people toward health and well-being.
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<br />
There are millions of Americans who have activated themselves to counter obesity, adult onset diabetes, depression, fatigue, poor nutrition, cardiovascular disease, sheer laziness and countless other unhealthy behaviors through exercise, fitness, sports, dance and movement. <br />
<br />
Crackle.<br />
Countless perks are found in a regular fitness program: your heart
pumping, breathing fresh clean air, drinking fresh clean water, moving with the feeling of strength and support in your own muscles and bones, harnessing your mind to achieve something
difficult, burning calories, shaping up into a happier some body, and building friendships and esteem. Our bodies need to move. Our bodies are designed to move, really move and feel good, really good. Thing is we have this mind. And the two need to be synced up to play, to enjoy exercise, movement, fitness. It takes access and healthy motivation. You got to sweat it out sometimes. Other times, it's a walk through the park. Movement is life. Just keep moving.<br />
<a href="https://commons.wikimedia.org/wiki/File:Walking_on_Besseggen.jpg#/media/File:Walking_on_Besseggen.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Walking on Besseggen.jpg" height="320" src="https://upload.wikimedia.org/wikipedia/commons/a/a4/Walking_on_Besseggen.jpg" width="240" /></a><br />
While movement is natural for our bodies, the concrete jungle, indoor air, long flights, sedentary desk jobs, fried food sugary diets are not so. Usually a top priority for adults is a good paying job, taking care of their family, good education and vacation. Fortunately for Americans, work days leave time to get up, move and exercise. But sometimes it gets pushed further and further down on the importance scale. Meanwhile the body weight can scale up. Exercise and movement hopefully will never land on a "to do" list. But it might.<br />
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So the mind and body get out of sync. The body's natural request for exercise gets stuffed down with cheetos and coke. After even a week out of sync, movement and exercise won't feel natural. Over a longer period of time, laziness sets in. Then there's no play in movement. When the play is gone, two things can happen. (Actually more than two things can happen, an infinite number of things can happen, but won't be mentioned here.) Those two things are: one, it hurts to move, and two, you can get hurt when you move. It hurts to move because the natural request of the body to move has been denied, stuffed down, overrun. And, you can get hurt when you jump off the couch or out of the chair for the same reason. Functionally, you're out of touch. <br />
<br />
That's why there are so many pro-fitness trainers, dance teachers, sports instructors, Pilates, Gyrotonic, Yoga, Martial Arts teachers and classes to guide and instruct exercise and movement. It is an investment in your health, well-being and longevity to learn how to move well, train well and exercise. It feels good to learn. Its enjoyable.<br />
<br />
What Was THAT?<br />
Then there's the sound imbalance begins to make. The creaking, cracking, snapping, clunking, popping, sounds you might hear when you move, is a diagnostic language of sorts. Not understanding what it means and sometimes understanding what it means, denial is the first tool out of the box. The problem is that denial is a short term tool at best. It's good to know when it's time to take proactive inquiry. It's vital to know when denial is ruining your game. <br />
<br />
This topic is reminiscent of <a href="http://www.cartalk.com/content/tom-and-rays-bios-photos-0">The Tappet Bros., Click and Clack</a>, the entertaining radio show hosts of <a href="http://www.cartalk.com/">"Car Talk".</a> People would call in to ask about the noise(s) coming from their cars. One brother would ask, "What kind of noise is it?" The caller would mimic all the various sounds. And the Tappet brothers would discuss the sounds with great fun, knowing precisely what each sound referred to in their diagnosis of the automobile. Their shows were always kind, helpful, knowledgeable and comedic.<br />
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<a href="https://commons.wikimedia.org/wiki/File%3AMustang_fastback.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" title="By Holger müller (Own work) [CC BY-SA 3.0 (http://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons"><img alt="Mustang fastback" height="213" src="https://upload.wikimedia.org/wikipedia/commons/thumb/4/47/Mustang_fastback.jpg/512px-Mustang_fastback.jpg" width="320" /></a>
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Though the human body isn't a car, the vehicle metaphor is convenient way to understand its complexity. But keep in mind the body is a curious mystery, organic, highly complex and biased, practically a giant water bubble, with, at times, a "mad monkey" mind, shaped by gravitational forces and dependent upon this earth.<br />
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To know for yourself if the sounds you hear in your joints have some meaning, think of this. How does your car sound? Exciting? Or does it sound like it's going to blow a gasket? Is there hissing where water in the radiator should be? Do you hear clunk, clunk, clunk, like there's a bolt or two loose or missing? Does it sound like metal on metal? Are you waiting longer, rolling dice to hear if your engine will turn over? If so, you better get to your mechanic. <br />
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For the human body, joints might go "pop" and tendons "crack" during warmup; then will quiet down. A warmup gives your muscles time to heat up and stretch so that tendon position over the joint is optimal. The warmup improves biomechanical alignment too, keeping wear and tear of the joint and tendons in check. The synovial joint fluid is viscous. So it needs to heat up to be more responsive. <a href="http://www.physics.org/article-questions.asp?id=134">Cavitation</a> is the technical word for the "pop" sound you hear. Generally not a cause for concern. Point is, don't skip on the warmup too often. <br />
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If the joint(s) continue to snap and it hurts, and there's pain after, and you've denied it happened, and it still hurts, set yourself up for success. Check in with your orthopedic doctor. Get pointed in the right direction. If you're young or old, go right away. Most likely <a href="http://www.webmd.com/first-aid/tc/rest-ice-compression-and-elevation-rice-topic-overview">R.I.C.E.</a> will be the remedy. Additional instruction on biomechanics, balancing right to left muscles, joint strengthening which is different than a muscle builder physique-technique. It's practical. You'll be good to go and happy in the long run.<br />
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If even after warmup, the joint(s) snap each time you repeat a movement, it implies a weakness surrounding the joint. This is due either to improper biomechanics and/or to a shortened, usually weakened, muscle crossing the joint complex. It's important to address that by working with a professional for a bit. Especially if you desire to reduce the wear and tear of the tendons and the joint. Point here is, keep up the frequency of a cool down and stretch after your exercise.<br />
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Clunking sounds are never good. Clunking sounds and swelling, even without pain is no good. A clunk sound requires all of the above with a greater imperative. The clunk sound is the sound of deterioration. The articular surfaces in the joint are wearing down. Eventually, if ignored, the cushion ceases to exist. The joint becomes bone on bone. Once the clunking begins, hoping it would just go away is not the correct application of denial. It hasn't gone away, and it won't. Time to get real. A professional or two can give you a few scenarios of the next step in the right direction. If you listen well to their guidance, you can enjoy high level movement, exercise, sports, hopefully avoiding surgery. These days sportsmedicine brings in so much mind-body knowledge that even if surgery is required, recovery is dramatically improved. It's more expensive, requires more downtime though. However, the protocol for rehab is to get you moving again asap, with greater knowledge and balance. Point is, the mind and body can't be disconnected for too long.<br />
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<a href="https://commons.wikimedia.org/wiki/File%3ATwo_dancers.jpg" style="margin-left: 1em; margin-right: 1em;" title="By Barry Goyette from San Luis Obispo, USA [CC BY 2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons"><img alt="Two dancers" src="https://upload.wikimedia.org/wikipedia/commons/thumb/3/38/Two_dancers.jpg/512px-Two_dancers.jpg" width="512" /></a></div>
Anonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.comtag:blogger.com,1999:blog-9169583262879726921.post-26132473168467498942016-11-18T15:55:00.002-08:002016-11-19T10:05:45.388-08:00Fatten up for the Holidays?<div class="MsoNormal">
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--></style> Fatten up for the Holidays? </div>
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‘Tis the season for emotional-eating, over-eating, over-drinking, sugar, fat and fried foods. Oh My.<span style="mso-spacerun: yes;"> </span></div>
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Your plan-pact must be made by and with yourself <i>before</i> you go in.<br />
Here are TWO strategies to remember, plus one bonus point.<span style="mso-spacerun: yes;"> </span></div>
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<a href="https://commons.wikimedia.org/wiki/File%3AHors_d'oeuvre_plates.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" title="By Curtis Poe from Amsterdam, Netherlands (Excellent hors d'oeuvres) [CC BY-SA 2.0 (http://creativecommons.org/licenses/by-sa/2.0)], via Wikimedia Commons"><img alt="Hors d'oeuvre plates" height="132" src="https://upload.wikimedia.org/wikipedia/commons/thumb/e/ec/Hors_d%27oeuvre_plates.jpg/512px-Hors_d%27oeuvre_plates.jpg" width="200" /></a>
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<b>1.</b> <b>Be present. Enjoy
your choices.</b></div>
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Effortless. Simple. Yes. Luxurious…hopefully.<br />
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But, does that mean you really need to treat yourself to
death?<span style="mso-spacerun: yes;"> </span>Okay then. How about first pick the
protein rich treats?<span style="mso-spacerun: yes;"> </span>These days, <a href="http://bit.ly/2f90Kyr">appetizers</a> are everything you want them to be, small bites, nourishing and delish.<br />
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The empty high calorie treats are the ones that keep you hoping, bite after bite, that the next one will somehow give you more oomph, more satisfaction. It's only after eating the whole tray, practically, that you realize they were tasteless. Then it all just gets uncomfortable, which is not luxurious
at all.<span style="mso-spacerun: yes;"> </span>Those empty calories are
not free.<br />
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<b>2.</b> <b>Moderation, the best of both worlds...</b><br />
Try it on for size. Remember, how you’ve worked your ass off (literally) from last year's binge?<span style="mso-spacerun: yes;"> </span>You’ve already invested your time (scheduling, getting there and doing the exercises). The sweat-equity you put in, burned
off most of last year's calories that would have otherwise declined into hefty storage sites. Sure, a restart to your program is ALWAYS a good plan (<a href="http://bit.ly/2g6P41L">New Years Rezo</a>).<span style="mso-spacerun: yes;"> </span>But don’t make it harder for yourself
now if you don’t have to.<span style="mso-spacerun: yes;"> </span></div>
<a href="https://commons.wikimedia.org/wiki/File%3AExercise%2C_sportsperson%2C_interior%2C_Exercise_Equipment%2C_wall-bars_Fortepan_11833.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" title="By FOTO:Fortepan — ID 11833: Adományozó/Donor : Unknown. [Public domain or Public domain], via Wikimedia Commons"><img alt="Exercise, sportsperson, interior, Exercise Equipment, wall-bars Fortepan 11833" src="https://upload.wikimedia.org/wikipedia/commons/thumb/1/1b/Exercise%2C_sportsperson%2C_interior%2C_Exercise_Equipment%2C_wall-bars_Fortepan_11833.jpg/256px-Exercise%2C_sportsperson%2C_interior%2C_Exercise_Equipment%2C_wall-bars_Fortepan_11833.jpg" width="256" /></a>
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Hold off on those empty calories as long as humanly
possible.<span style="mso-spacerun: yes;"> </span>If those fried pork rinds, donut holes and cookies are stashed around
the office, move them into one location that doesn’t require a frequent visit.
Out of site, out of mind. </div>
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This year if you had to eat from the automat too much, or
eat from the road on one too many business trips, this is a little quick-fix secret for the high social season. Spandex.</div>
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Shapewear (<a href="http://bit.ly/2goAq8H">spanx</a>, <a href="http://bit.ly/2g5dLuP">instaslim</a>) helps you feel the edges of your body
again—which makes you feel good and look good.<span style="mso-spacerun: yes;"> </span>The high-tech spandex layer seconds as a feedback monitor
too:<span style="mso-spacerun: yes;"> </span>if you feel like you’re
“gonna bust”, stop eating.<span style="mso-spacerun: yes;"> </span>And
start drinking?<span style="mso-spacerun: yes;"> </span>Well…then you
might end up falling on the floor.<span style="mso-spacerun: yes;">
</span>You’ll pay for those empty calories one way or another.<span style="mso-spacerun: yes;"> </span>Sparkling water anyone?</div>
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<a href="https://commons.wikimedia.org/wiki/File%3ABodypainting_(14921496946).jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;" title="Eva Rinaldi [CC BY-SA 2.0 (http://creativecommons.org/licenses/by-sa/2.0)], via Wikimedia Commons"><img alt="Bodypainting (14921496946)" height="133" src="https://upload.wikimedia.org/wikipedia/commons/thumb/4/4b/Bodypainting_%2814921496946%29.jpg/512px-Bodypainting_%2814921496946%29.jpg" width="200" /></a>
<br />
<b>Bonus.</b> <br />
<a href="http://bit.ly/1qE2rTT">Quality Sleep.
</a><br />
Late nights, early mornings, where lack of sleep accumulates
and doesn’t support your healthy choices.<span style="mso-spacerun: yes;"> </span>Bad, and not in a good way, bad impact on your metabolism and on your mental
health.<span style="mso-spacerun: yes;"> </span>Sleep deprivation leads
you straight to those high calorie items for a short boost, but still leaves you feeling tired.<span style="mso-spacerun: yes;"> </span>Rest up.
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Anonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.comtag:blogger.com,1999:blog-9169583262879726921.post-67578761808767712222016-08-12T14:00:00.002-07:002016-08-12T14:08:27.843-07:00Bruce Lee's Ping Pong FuBruce Lee's Ping Pong Fu<br />
<br />
Adding a twist on Olympic Ping Pong<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/SncapPrTusA" width="420"></iframe>Anonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.comtag:blogger.com,1999:blog-9169583262879726921.post-32682600375369717652016-04-15T10:38:00.000-07:002016-08-12T14:14:16.998-07:00Feet speed and agilityIf you have feet, don't take them for granted.<br />
<br />
We use them without thought most of the time. But remember, a foot injury can change your world.<br />
<br />
The discussion of power-force generation for speed and agility is a good one but tries to truncate one body part use without the other. Here's an interesting Q&A link about <a href="http://ericcressey.com/truth-about-quick-feet-agility-ladder-drills">"Quick Feet and Agility Drills".</a> As difficult as it is to think outside the box, with the popularity of Pilates infiltrating the dance, fitness and sports performance domains, the box is slowly changing shape into a global training perspective. In 21st century training, <a href="https://en.wikipedia.org/wiki/Squaring_the_circle">squaring the circle</a> is not optimal. <br />
<br />
This "Bulgarian" lunge is remniscent of Joe Pilates style Russian Split. No we don't do Pilates...<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/cg30Nmammv4" width="420"></iframe><br />
<br />
<a href="https://commons.wikimedia.org/wiki/File%3APointe_shoe_wear.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" title="By Lambtron (Own work) [CC BY-SA 3.0 (http://creativecommons.org/licenses/by-sa/3.0) or GFDL (http://www.gnu.org/copyleft/fdl.html)], via Wikimedia Commons"><img alt="Pointe shoe wear" height="156" src="https://upload.wikimedia.org/wikipedia/commons/thumb/4/41/Pointe_shoe_wear.jpg/512px-Pointe_shoe_wear.jpg" width="200" /></a><br />
We see how the sports industry is evolving. The modern dance world is changing shape too. But traditional Ballet continues to cripple their dancers for the sake of something that can never be questioned--tradition. <a href="https://en.wikipedia.org/wiki/Pointe_shoe">But when and how does tradition take hold?</a> Can it evolve? <br />
<span style="background-color: #fff2cc;"><br /></span>
<span style="background-color: white;">One message the dance world gives to the sports world is this: "Get all of your body weight out of your heels!" And, sports training weighting into the heels adds balance to that message. </span><br />
<br />
However, if you want speed and agility, you're not going anywhere fast if all of your training and stances are coached by pressing all your body weight into the heels. The arches of the feet help distribute weight through the bones of the feet, and the muscles of the feet got to be resilient.<br />
<br />
So yes, you need your feet for speed and agility. Now is the best time to strengthen and train with an all-encompassing understanding of their power.<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.com11tag:blogger.com,1999:blog-9169583262879726921.post-39575593979516242822015-11-11T12:00:00.000-08:002016-04-16T08:35:34.978-07:00Core, How About Parkour?Core, How About Parkour?<br />
Now that we have a core, it's time to move with it!<br />
<br />
In an amazing article, <a href="http://bit.ly/1Y53A8Z">"Too Old, Too Fat, Too Weak For Parkour" by Ryan Ford,</a> Ryan suggests an expansion into Parkour regardless of age,
size or anything else, is possible. It's an empowering idea. It looks easy. But as we now know the easier it looks... doesn't always mean that it
didn't require a massive amount of effort, focus and humility to make it
look so easy, and fun. <br />
<br />
<a href="http://parkourpedia.com/about/other-movement-arts">Parkour</a> for all? Why not. <br />
<br />
Ryan Ford has put together some incredible vids that introduce you, the beginner, to this highly coordinated movement art. Ryan picked 5 moves to work toward for increased mobility in Parkour: full squat, passive bar hang, wall support, basic quadripedal, and jogging. If you've (n)ever thought about crawling backwards, here's one of his instructional vids to check.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/twTMImz5LDU" width="560"></iframe>
<br />
<br />
Is Parkour only for the young? Looking at some of the amazing advanced students, many of the traceurs are young
men. The advanced traceurs apparently create with ease something extraordinary, without breaking their neck, or a sweat, in the process. The question remains, will they be able to do Parkour at 50+? Does it matter?<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/Loix7mAFHNw" width="560"></iframe><br />
<br />
More informed, with cross-training (Pilates, Gyrotonic, Yoga, SportsMedicine), we can not only want to move with ease, we can train to move with ease throughout our entire lives. Of course, embarking on this Parkour adventure, as with everything else, will require skill and prep, risk analysis in any environment, awareness of one's own ability not someone else's. And it must be mentioned, a healthy sense of play throughout the rest of our lives shouldn't hurt, too much.Anonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.comtag:blogger.com,1999:blog-9169583262879726921.post-56671222919048829452015-09-30T06:54:00.005-07:002015-09-30T06:54:43.756-07:00ULTIMATE PLANK VIDUltimate Plank Vid<br />
by Men's Health<br />
<br />
LOOK NO FURTHER for perfecting your PLANK challenge.<br />
(Thanks to my friend and colleague Andre Levitt for posting this on his fb page.)
<br />
<div id="fb-root">
</div>
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<blockquote cite="https://www.facebook.com/MensHealth/videos/10156007608800207/">
<a href="https://www.facebook.com/MensHealth/videos/10156007608800207/">22 Plank Variations</a><br />
22 new plank variations:<br />
Posted by <a href="https://www.facebook.com/MensHealth">Men's Health</a> on Wednesday, September 16, 2015</blockquote>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.com0tag:blogger.com,1999:blog-9169583262879726921.post-3388326368583014442015-01-13T22:06:00.000-08:002015-01-16T07:52:23.048-08:00REVIEW: The Elevation Training MaskREVIEW: The Elevation Training Mask<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjJHLhPtnm7ZkUT6ixEXFBl8D9fPWSLj3qsEB8nAphw5CqjHuClhRERDxivXqjrSTG77Hr12E5L7d7PrMkffP-kQ6mJQup6jf8SkdETdq2EoU5GKx97SvXReQIaF8EZXWLQnza6LLkzZgM/s1600/mask-1_1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjJHLhPtnm7ZkUT6ixEXFBl8D9fPWSLj3qsEB8nAphw5CqjHuClhRERDxivXqjrSTG77Hr12E5L7d7PrMkffP-kQ6mJQup6jf8SkdETdq2EoU5GKx97SvXReQIaF8EZXWLQnza6LLkzZgM/s1600/mask-1_1.jpg" height="211" title="photo from rogue fitness" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just pay me now for saving your future brain cells! We'll start with the low cost of $79.99.</td><td class="tr-caption" style="text-align: center;"></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
I'm serious! These are accidents just waiting to happen. Have your AED's charged and ready.<br />
<br />
I can't figure out what people think they are training for here: Maybe it's someone with a strong desire to be resuscitated at the gym. Do you really want to work so hard to forget your name today, tomorrow or what day is it? Are they training for pearl dives without scuba equipment? Even the Aegean pearl diver has the better sense than to stay under too long. Ever hear of necrosis?<br />
<br />
<a href="https://faculty.washington.edu/chudler/vessel.html">You may not know this but your brain requires oxygen. </a> And using this mask will not make you stronger, faster, give you more endurance, and it most definitely won't make you smarter. <br />
<br />
It doesn't simulate the effect of high altitude training--only altitude itself or a highly expensive, humungous hypobaric chamber can do that. <br />
<br />
Sure you'll feel the burn--in your lungs. This is what it feels like to be an asthmatic exercising. It will not train your anaerobic threshold--sprints with unobstructed breathing will do that, or power lifts with unobstructed breathing is the way to go. It's no fun to have asthma.<br />
<br />
It will not improve your cardiovascular capacity--but high intensity interval training by cycling, walking, running, sweating, breathing works just great.<br />
<br />
You may injure your already aching heart--got to be nice to this muscle.<br />
<br />
I beg of you, do not let your children near this thing. If you have training questions that you think this mask will short cut, THERE ARE NO SHORT CUTS. Get a real trainer.Anonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.comtag:blogger.com,1999:blog-9169583262879726921.post-61588027763690623152014-10-14T12:33:00.001-07:002015-01-15T10:48:29.424-08:00Key Access to the Core<a href="http://1.bp.blogspot.com/-IeJc7mVGxVM/TySalC_6jXI/AAAAAAAAASk/hCOyrGCEBJc/s1600/KEY.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://1.bp.blogspot.com/-IeJc7mVGxVM/TySalC_6jXI/AAAAAAAAASk/hCOyrGCEBJc/s200/KEY.jpg" id="BLOGGER_PHOTO_ID_5702852989408677234" style="cursor: hand; cursor: pointer; float: right; height: 89px; margin: 0 0 10px 10px; width: 200px;" /></a><br />
<div>
<span style="font-size: large;">Key Access to the Core:</span><br />
<span style="font-size: large;">FIND the key to </span><span style="font-size: large;">the deepest layer of your abdominal wall.</span><br />
It's deep. It's subtle. It's easy.<br />
Quote of the day: I hate the core! <br />
<span class="Apple-style-span" style="font-size: large;"><br /></span>
<span class="Apple-style-span" style="font-size: large;">Remember:<br />1. Less is more. If you try to power through, you will miss the important support of this deep transverse core muscle.<br /><br />2. Follow your natural exhalation and notice your <u><b>lower abs sink</b></u>. </span><br />
<span class="Apple-style-span" style="font-size: large;">Try not to tilt the pelvis or tighten the quads, gluts for this. </span><br />
<span class="Apple-style-span" style="font-size: large;">Try not to tighten anything really. This is very very very different from any exercise you've ever done. Just follow the exhalation at first.<br /><br />3. </span><span style="font-size: large;"> </span><span style="font-size: large;">Don't beat a dead horse. If this isn't happening for you, tell a really funny joke while you are doing a "core" exercise and pull in your gut on the exhalation, okay. It's a start.</span><br />
<br />
<span style="font-size: large;">To progress, you can work your way backwards from here.</span><br />
<br />
HINT:<br />
Sucking in your gut is the exact opposite of what your trying to achieve.<br />
<br />
Yes it's important to breathe easy--not just hyperventilate. And most importantly, don't stop breathing on my watch.<br />
<br />
SIMPLE RESPIRATION STRETCH.<br />
Take a few deep breaths. Then begin to slow and elongate the inhalations and the exhalations. Toward the last few seconds of one of those exhalations, gently pull in the lower part of the abdominal wall a little bit more.<br />
<br />
Once you feel this gentle drawing in or "hollowing" effect, sustain the transverse abdominal contraction for a moment before the next inhalation.<br />
<br />
<br /><span class="Apple-style-span" style="font-size: large;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.com2tag:blogger.com,1999:blog-9169583262879726921.post-32962533394702346752014-03-13T00:27:00.000-07:002015-01-14T21:39:27.007-08:00Pilates Spring Super-Bridge StretchPilates Spring Super-Bridge Stretch<br />
<br />
<iframe width="560" height="315" src="//www.youtube.com/embed/Mmbrx2Kxzj4" frameborder="0" allowfullscreen></iframe>
<br />
It's not that difficult if your core is in tact AND your back is strong. Oh sure. Okay this is tough but there are ways to make it accessible for anyone who has interest. There are lots of ways to modify and take this sequence apart, to
strengthen for full set. It works everything, giving a nice elongation
for your spine. It is fun.Anonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.comtag:blogger.com,1999:blog-9169583262879726921.post-49653988869515075712013-04-15T23:02:00.001-07:002013-04-17T14:02:41.921-07:00PILATES STRETCH TRAINING FOR MARTIAL ARTISTS<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
PILATES STRETCH TRAINING FOR MARTIAL ARTISTS</div>
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This is going to be a great class for those people who practice or would like to practice the skill of martial arts. Martial Arts requires skill and power. <a href="http://eskabodaan.org/site/">Eskabo Daan</a>, like many martial arts, is based on the use of <a href="http://en.wikipedia.org/wiki/Qi">Qi (Chi, Ki, etc.)</a>, which requires a proper understanding. These days, many people train their muscles to become super strong, often overlooking the need for joint strength and flexibility. This class is to experience relief of over-tight muscles by stretching, without fear of losing power.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZEbNpeXNRFKFb9j1Z4BijBHp-ir-kzPbOBEzwfDTm3gZZqnmTAOxsuzN_ac_ZylfN4vWEMhM-l6NDaUFZSUuSwW-QVCrUQfaxPWduoI2iYSua8RhdCVuFRoEcf-tY2434MEWu3s_lnE90/s1600/ESKABOSTRETCHCLASS+copy.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZEbNpeXNRFKFb9j1Z4BijBHp-ir-kzPbOBEzwfDTm3gZZqnmTAOxsuzN_ac_ZylfN4vWEMhM-l6NDaUFZSUuSwW-QVCrUQfaxPWduoI2iYSua8RhdCVuFRoEcf-tY2434MEWu3s_lnE90/s1600/ESKABOSTRETCHCLASS+copy.jpg" height="502" width="640" /></a></div>
Anonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.comtag:blogger.com,1999:blog-9169583262879726921.post-37097819306703402332013-03-28T20:50:00.003-07:002013-03-28T23:50:05.199-07:00PILATES and GYROTONIC®<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcqY0erWPqqYoe-R81cE_2Ks3LUMC3v7F4sf5ybbXecDq861eL6pekGY4IjaOnA1dBc5ygg9vFF2S32YG2Zqyt6LQmJ_COdwVQmJGfgtRGC_KeCZi39asgm00RbGEuPbZf1GYecVWXc5XC/s1600/gyroshot.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcqY0erWPqqYoe-R81cE_2Ks3LUMC3v7F4sf5ybbXecDq861eL6pekGY4IjaOnA1dBc5ygg9vFF2S32YG2Zqyt6LQmJ_COdwVQmJGfgtRGC_KeCZi39asgm00RbGEuPbZf1GYecVWXc5XC/s200/gyroshot.jpg" width="200" /></a></div>
PILATES and GYROTONIC®
<br />
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<span style="font-family: Times-Roman; font-size: 14.0pt;">By now, almost everyone has heard of Pilates and the "core", but
may not know exactly what it is. Pilates is simply the name of the man who
invented the Pilates system of physical training, where each exercise requires core
activation and control.<o:p></o:p></span></div>
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<span style="font-family: Times-Roman; font-size: 14.0pt;">Pilates is excellent training
for increasing stability and awareness of the bio-mechanical principles of alignment when dealing with resistance. It adheres to aligned, supported and controlled movement from beginning to end points of each exercise.<o:p></o:p></span></div>
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<span style="font-family: Times-Roman; font-size: 14.0pt;">Gyrotonic
does not abandon the principles in Pilates training. But moves beyond the
concepts of muscle-centric control and body positioning by incorporating fluidity in motion. In this way, Pilates and Gyrotonic, two distinctive systems, compliment
each other beautifully. In other words, understanding Pilates enhances Gyrotonic, and visa versa.<o:p></o:p></span></div>
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<span style="font-family: Times-Roman; font-size: 14.0pt;">In
Gyrotonic, the scope of exercise, broadens into an energetic and rhythmic flow, by
releasing the nervous system into a coordinated pattern of multi-planar
movement. Space is created in the muscle-bound joints, liberating movement. The organs are gently
massaged and stimulated which opens their channels of circulation and aids the
activity of the nervous system.<o:p></o:p></span></div>
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<span style="font-family: Times-Roman; font-size: 14.0pt;">Gyrotonic
exercises are considered to be architecturally circular, and
conceptually too, many are like a circle with no beginning and end. Of
course there is a start and finish. But once you set yourself into a specified
pattern of the spiral-wave movement, it becomes more like perpetual motion.<o:p></o:p></span></div>
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<span style="font-family: Times-Roman; font-size: 14.0pt;">The
inventors of these two systems borrow from yoga, dance, martial arts, gymnastics and physical rehabilitation techniques. Both systems can be practiced without any equipment using a mat. Also, both
systems have uniquely engineered pieces of equipment. The equipment appears
quite unfamiliar from what is seen in the gym. The pieces of equipment from
Pilates or Gyrotonic, each possess capabilities of exponential variation from a single exercise, allowing for the individuality of each unique performer. This is
unlike typical gym equipment where usually one exercise is performed per each piece of
equipment. </span><br />
<span style="font-family: Times-Roman; font-size: 14.0pt;"><br /></span>
<span style="font-family: Times-Roman; font-size: 14.0pt;">Most likely, a trainer-teacher is required in order to build and grow a solid foundation in Pilates and Gyrotonic systems of conditioning.<o:p></o:p></span></div>
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<span style="font-family: Times-Roman; font-size: 14.0pt;">There
are obvious differences between the two systems. The inventors are unrelated.
The equipment is also different. Many of the Pilates pieces are spring loaded.
Many of the Gyrotonic pieces are set to a pulley system with weights. Without
going into a physics discussion here, suffice it to say there is tons of
information online about Pilates and Gyrotonic. To get started on your
investigation click on the name of the inventor below:<o:p></o:p></span></div>
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<span style="font-family: Times-Roman; font-size: 14.0pt;"><a href="http://en.wikipedia.org/wiki/Joseph_Pilates"><span style="color: #0000f5; text-decoration: none; text-underline: none;">Joseph Pilates</span></a> developed
all of the exercises, engineered and built all of the equipment in the Pilates
system.<o:p></o:p></span></div>
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<span style="font-family: Times-Roman; font-size: 14.0pt;"><a href="http://en.wikipedia.org/wiki/Gyrotonic"><span style="color: #0000f5; text-decoration: none; text-underline: none;">Juliu Horvath</span></a> developed
all of the Gyrotonic exercises, engineered and built all of the equipment in
the Gyrotonic Expansion System.<o:p></o:p></span></div>
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<span style="font-family: Times-Roman; font-size: 10.0pt;"><span class="Apple-style-span" style="font-size: xx-small;">GYROTONIC®
is a registered trademark of Gyrotonic Sales Corp and is used with their
permission.</span></span><span style="font-family: Times-Roman; font-size: 16.0pt;"><o:p></o:p></span></div>
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Anonymoushttp://www.blogger.com/profile/15409193362055852479noreply@blogger.comtag:blogger.com,1999:blog-9169583262879726921.post-44395499507338314992013-03-21T16:00:00.000-07:002019-03-23T12:14:58.269-07:00Mary Power, ownerMary Power specializes in PILATES and GYROTONIC® for advanced
athletic conditioning. With twenty-five years in mind-body fitness,
fifteen of them were at St. Francis Memorial Hospital Sports and Dance Medicine Clinic. She holds a
summa cum laude Masters Degree in Exercise Physiology/Kinesiology from
SFSU. <br />
<div>
<br />
At St. Francis SportsMedicine, Mary worked with
injured (pre and post surgery) performers from Cirque Du Soleil,
Broadway touring shows, Beach Blanket Babylon, San Francisco Giants, San
Francisco Ballet, San Francisco Symphony and many other local, national and touring performers.
During five years at San Francisco Bay Club and Bay Club Marin, she taught many Pilates
group classes per day including Pilates Mat and Pilates Allegro, Tower and Chair classes. There she maintained private
clientele, directed circuit training exhibitions, taught bootcamps for
abs, and designed specialized workshops for tri-athletes, dancers, martial
artists, skiers, surfers, circus performers, actors, teachers, lawyers,
doctors, business professionals, and families. </div>
<div>
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<div>
For many years, Mary taught a wellness exercise class for Cancer Survivors at UCSF Cancer Care. She is a licensed massage therapist.</div>
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<br />
As
a certified Group Ex. TRX instructor, Mary designed and taught TRX
workshops specializing for shoulders, skiers, and for Pilates and Gyrotonic style workouts. She continues to innovate with the TRX suspension system.</div>
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<br />
Mary
Power has created a Pilates Fusion class geared
for core, agility and performance. Mary maintains her private
practice, Nob Hill Pilates and Gyrotonic. And she is the artistic
director of <a href="http://www.mpowerdance.net/"><span class="Apple-style-span" style="color: #009900;">MPOWERDANCE COMPANY</span></a>,
a San Francisco based performance dance art group since 1992. </div>
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