Pilates on Fifth & Ultimate Pilates

Workouts Blog

Subscribe To Our Blog

Power Plate To Amplify Your Training

Power-Plate is a machine that gives the body's muscles a high-speed workout by using vibrations to stimulate them to contract and relax. They generally contract once or twice a second, but by standing on the Power-Plate; its vibrations cause an automatic reflex muscle contraction of 30-50 a second.

Engineered to activate the body's natural reflexive response to vibration, Power Plate's vibrating platform moves 25 to 50 times per second to engage muscles in a consistent, and controlled manner. (The vibrations move in three directions: up/down, forwards/backwards, and side-to-side.) As a result, Power Plate is able to accelerate training with high performance results, enabling anyone seeking greater fitness levels to achieve their maximum physical potential faster and more efficiently.

https://powerplate.com/

The Power Plate is said to increase circulation, improve bone density, balance, proprioception, strength, flexibility, stimulates metabolism and it does all this without load and impact to the body which makes it very safe.

Some of the many benefits of the Power Plate include:

·       spinal stability

·       stimulation to the nervous system

·       muscle tone

·       joint mobility

·       better balance

·       stronger bones

·       quick way to get a full body warm-up

·       a fun energizer!

Below you will find some more information about the Power Plate that you might find valuable.

What are some of the advantages of the Power Plate?

The high speed of vibrations against the muscles is the advantage of its use. For example, if you want to strengthen a muscle 10 times harder rather than using weights, the Power Plate can do this. If you wanted to lengthen a muscle more, the contraction and relaxation of the muscles are intensified. 

What are some of the disadvantages of the Power Plate?

None really. There are contradications for use, however the vibration is strong on the body and tends to run up into the person's spine, which is sometimes unpleasant to certain people. It also can cause itching that is caused by the adrenals, which is also somewhat unpleasant.

Why should you use the Power Plate?

You should use the Power Plate if you have tight muscles or if you are in pain. You can also use it if you simply want a harder workout.

Can/should beginners use a Power Plate?  Why or why not?

Yes, beginners can and should use the Power Plate. You should start by putting one body part on it first instead of putting your whole body on it. The benefits of it are tremendous, whether you are a beginner or not.  Admittedly, it is a little strange at first: the buzzing in the ears, the itchy nose, and the bouncing eyes. However, all of those weird symptoms go away the more you use it.

What are the physical benefits of using the Power Plate?

Stronger muscles faster than with weights, length in the muscles faster than stretching and relaxation of the muscles much quicker. Also, relief from pain much quicker, especially if it has become chronic.

Below, you will see how one of our Power Plate connoisseurs uses the Power Plate with her clients:

I work with several clients with MS in varying degrees of severity. I have noticed that the Power Plate really makes a difference in their balance and awareness of where they are in space. It also seems to help with spasms and rigidity. I have one client who says it wakes her nerves up and she feels like her body is ignited after standing on it.  It also helps to halt muscle atrophy in my other client who has lost a lot of control and sensation in her legs.

I also work with several elderly clients who say it helps them feel more relaxed and grounded. It is also very good for their bone density. I think the involuntary posture and balance control will really aid them in fall prevention as well.

I also use it on my clients with plantar fasciitis. I have them stand and focus their weight into their heels to release the pull on the triceps surae complex.

My healthy clients like to use it almost as a massage machine. The vibrations really help to relieve muscle soreness and knots and are a good way to end the session to avoid next day soreness.

In general I don’t use it with every client and never more than 10 minutes a session. I am not an expert on it by any means but I have noticed it helps with certain clients.

I never have any of my clients do any supine abdominal work on it I mostly do the standing poses or the stretches. I am also very careful to position them so that the vibration stays out of their heads (as much as possible). Adjusting the angle of the torso on squats and lunges will change the emphasis of the vibrations.

I know Adrienne and Debbie do much more dynamic workouts with their clients on the Power Plate. I use it more as a therapeutic addition to my sessions.

Here are a few interesting articles I found online:

http://livelikeyoucan.com/vibration-and-ms/

http://asbweb.org/conferences/2013/abstracts/10.pdf

 

Thursday, January 5th 2017

Try ActivMotion Bars at IDEA World!

Demos and workshops are being offered every day along with large discounts

At Pilates on Fifth, we are HUGE advocates of the ActivMotion Bar (for a number of reasons). Below you will find some insightful Q and A with Katherine and Kimberly Corp.

How would you describe the ActivMotion Bar? What does it do?

The ActivMotion Bar turns a traditional Body Bar into a whole new workout experience.  Inside each bar are ball bearings that roll from one side to the other as you perform exercises, thus increasing muscle activation, proprioception and caloric expenditure.

The ActivMotion Bars

What are some benefits of the ActivMotion Bar?

ActivMotion training is designed to improve balance, core stabilization and strength, and overall force production of muscles.  Compared with other fitness modalities, so many more senses are utilized and trained with the ActivMotion Bar, which is EXCELLENT for overall functional training!  Actually, "functional training" is often used and probably misunderstood.  The point of functional training is that it helps you FUNCTION in your day to day activities, recreational sports or even elite sports.  The ActivMotion Bar adds MOMENTUM to a fitness protocol...and think about it, we ALL have to deal with momentum on a daily basis:  whether you're picking up a squirming toddler, sprinting across the street then stopping suddenly once you get to the sidewalk, lunging to one side or the other to return your opponent's formidable serve...you name it...

How does the ActivMotion Bar benefit/impact Pilates?

Pilates is all about CONTROL, but, let's face it, there are times in life where we have to grapple with our body weight (or someone else's...not just squirming toddler, think ballroom dancing or even partnering for professional dancers...tackling someoneor trying not to be tackledin football...).  The ActivMotion Bar complements Pilates beautifully because it presents (introduces) the element of momentum in a very CONTROLLED fashion.  That, coupled with the increased muscle activation and balance challenges, makes it ideal for Pilates.

How has the ActivMotion Bar impacted Pilates on Fifth in particular?

Our clients love it.  Attached is a picture of our "Golden Pilates" class, taught by our very own "golden" girl, Ellen Fluhr.  She has found that the ActivMotion Bar is great for people in their golden years to help with both static and dynamic balance.  We also have incorporated the ActivMotion Bar into our "Barres & Belles" group classes for a dynamic challenge in that class as well.  We both happen to train a lot of male clients, and the men especially love it!

Golden Pilates Class

Golden Pilates Class

Why would you recommend the ActivMotion Bar to other fitness enthusiasts?

Without hesitation, YES!  We are introduced to fitness products on a fairly regular basis, and there are VERY few that we adopt whole-heartedly.  The ActivMotion Bar was a no brainer.  After picking it up once and just doing a few exercises, we knew immediately that the benefits would be grand.  In fact, after our 2 day master training course in Detroit, we both felt so energized and strong.  In particular, all the muscles around our shoulders...the smaller, important stabilizing muscles were completely activated...our posture was PHENOMENAL.   To anyone who is not sure, we think that the minute they pick a bar up, they will be converted!

For what exercises in particular would you recommend using the ActivMotion Bar?

Two of our favorites from the ActivMotion training are the Single Leg Dead Lift and the Forward and Reverse Lunges.  The Single Leg Dead Lift is AMAZING for balance, and the Forward and Reverse Lunges are great for both balance and core strength.  With Pilates, we love adding the ActivMotion Bar to our Obliques Roll Back... intensifies the exercise and adds a challenge in just the right way!  We also have used the ActivMotion Bar with the traditional Teaser, which makes some elements easier and some harder.

Single Leg Dead Lift

Single Leg Dead Lift

Forward Lunge

Reverse Lunge

Obliques Roll Back

Obliques Teaser

What are the three benefits of the ActivMotion Bar and why?

1.     Improve balance

2.     Improve core stabilization and strength

3.     Increase muscle activation which means more bang for your buck.  (the buck here being time)

ActivMotion Bar Training at Pilates on Fifth July 29th, 1:30-5:30!

Stay tuned for a full Pilates workout with the ActivMotion Bar on www.ultimatepilatesworkouts.com

Tuesday, June 28th 2016

The Benefits of Pilates in Action

Want to see the benefits of Pilates in action?!?!  Come and see Katherine & Kimberly Corp performing with their fellow former Rockettes, The Legacy Dancers, this weekend in NYC!

As many of you know, many moons ago, we danced on the great stage at Radio City Music Hall with our fellow Radio City Rockettes.  Just one year after that, we launched our Pilates enterprise, Pilates on Fifth.  Flash forward another 13 years, and.....WOW!   We realized that we had lost the joy of movement that had originally driven us to found Pilates in the first place:  DANCING!
 
So we knew we had to start dancing again....

Enter former Rockette Mary Six Rupert and her concept for “The Legacy Dancers:  A Line of former Rockettes”.  Mary Six Rupert was a Rockette for over 13 years and served as dance captain for many of those years.  Additionally, she danced with one of the world renowned Nicholas Brothers, Harold Nicholas, and the London Palladium.  Mary Six Rupert is a true artist!  On top of all of this, she is a professor of dance at Wagner University and you will get to see her students! 
 
We started dancing with her company, The Legacy Dancers, in 2013, and not only has this choice completely revived our joy of dancing and movement in general, but it has also helped inform our Pilates practice as well (more on that in another blog!  ;)  ;)  )  
 
In this show, women will tell their journey to becoming a Rockette, so it will be wonderful on so many levels.  We are excited to be telling our story, as ours is unique in the fact that we were corporate women BEFORE we became professional dancers, and our duet reflects this!  We hope you will enjoy it!

The Legacy Dancers perform two shows on Saturday, June 25th… see flyer below!  The show is “Legacy on the Line:  The Road to Becoming a Rockette".  The Legacy Dancers perform four numbers, yours truly (K&K!) perform a lively duet, and Mary Six Rupert reprises her performance with Harold Nicholas at the London Palladium with Tomlee Abraham.  Additionally, as Mary Six Rupert is a phenomenal teacher, Mary Six's students -- both young and old -- will perform!

Tickets can be purchased at www.theziegfeldsociety.com or you can call 917-371-5509. You can also purchase tickets at the Theater on the day of the show.

We hope to see you there!

For more information about the Legacy Dancers, visit www.legacy36.com!
 
 
 
Monday, June 20th 2016

Perfect Partnering!

On March 12, Pilates on Fifth joined Peridance Capezio Center and many others to celebrate the opening night of Peridance Contemporary Dance Company's 2016 season at a benefit honoring the renowned school and company. Peridance, the internationally renowned dance studio located in Union Square, recently adopted Pilates on Fifth's teacher training program, the Pilates Academy International.  Pilates on Fifth is so proud and honored to be a part of this prestigious school's teaching program.

Founded by dancer Igal Perry in 1983, Peridance has been a core member of New York City's dance community for over 30 years. Peridance partnered with Capezio/Ballet Makers Inc., to form Peridance Capezio Center in 2007 and offers over 250 weekly adult and children's dance classes. Pilates on Fifth and the Pilates Academy International will continue the reputation for excellence in education with Pilates teacher training.

The school's excellence in dance training was highlighted in the beautiful performances by the eight talented men and women of the Peridance Contemporary Dance Company. The strong, solidly trained dancers moved through three works by diverse choreographers, including Perry. “After Lazarus” opened the evening with grounded, synchronous movement. A favorite was “Into the Light,” a more balletic piece by Jae Man Joo with flattering unitards that showed off the dancers’ perfect combination of strength and grace. Perry’s “Dia-Mono-Logues (First Movement)” rounded out the evening with innovative choreo and athletic partnering.

Pilates on Fifth and the Pilates Academy International hope to help the dancers of Peridance (and all dancers!) maintain healthy, strong bodies with its PMA registered Pilates teacher training program.  The Pilates Academy International offers anatomy review courses as well as Pilates exercise courses in mat, reformer, cadillac, chair and barrels.

Wednesday, March 23rd 2016

Get it Straight: The Facts on the Knees

Many fitness enthusiasts adopt workouts like Pilates to build a bodies like those of dancers – specifically their long, lean legs. But the knee joint is complicated in structure. Understanding the correct way to straighten through the back of the legs is essential for healthy and effective exercise while elongating those limbs. What’s the difference between straight, locked, hyperextended, and plain old bent knees?

American Council on Exercise explains the elements of the knee joint, which holds 80% of the body’s weight:

·       The large thigh muscle in the front of the leg (the quadriceps muscles).

·       The equally large muscle on the back of the leg (the hamstring muscles).

·       The muscle on the back part of the lower leg (the calf muscles).

·       A long band of connective tissue that stretches from the hip bone, running alongside the outside of the thigh, down to the outside of the knee (the IT band).

A common mistake, especially in Pilates students with tightness through these surrounding muscles, is to maintain a bent knee in all exercises. Many instructors of popular barre classes also cue students to keep a slight bend in the knee. This can lead to over-bulking of the quadriceps, the front of the thighs, and the opposite of the desired dancer legs.

At the other end of the spectrum are hyperextended knees. This is when the joint naturally moves past a straight line and creates a backwards arc through the back of the legs. The Mayo Clinic reports that sinking into a hyperextended place in any joint can cause damage to the ligaments and tendons as well as weakening the surrounding muscles. Pain and stability can also be problems in hyperextension.

Often times Pilates instructors tell students not to “lock their knees.” Locking is when the bones of the joint sit together without any support from the surrounding muscles, particularly in hyperextended students. “When doing calisthenics, lifting weights or using exercise machines, locking your knees puts maximum stress on the joint, increasing your risk for injury.,” according to Berkeley Wellness, Pilates exercises focused on the tracking of the knees while monitoring the end point of each stretch of the leg will help to correct this.

The happy medium is a beautiful straight knee, where the bones of the join align correctly without aggravated stress to the tendons and ligaments. Utilizing this place during your Pilates workout will build the necessary strength and tone to keep the knees healthy, stable, and looking like the dancer you might admire.

Click here to access our Dynamic Stretch and Tone with The Stretch Band workout. Feel free to log in and select BASIC membership (no credit card required) to view it. It is free to stream from any mobile device.

Monday, March 14th 2016

The Importance of Activating the Pelvic Floor

The pelvic floor is commonly cued in Pilates classes. One way to think about the pelvic floor is “a web of interrelated muscles, tendons and ligaments that form a supportive hammock at the base of the pelvic bowl.” It can be tricky for Pilates practitioners to activate this area at first, but it’s essential for building overall core strength. FitDay reports that weak pelvic floor muscles can lead to further back or abdominal pain. It’s particularly important to regain strength in this area after pregnancy. Check out our new Pilates workouts for the pelvic floor below!

Mat Workout for the Pelvic Floor

Whether you are recovering from pregnancy or just trying to augment core strength, this pelvic floor workout will teach you how to establish a pelvic floor connection and keep it engaged throughout a workout. This workout takes you through different spinal movements and simple yet effective exercises for the abdominal muscles and the torso. The pelvic floor muscles are cued continuously throughout so that the activation stays constant throughout the workout. We definitely recommend starting with this workout before moving on to the Body Bar and the BoSU pelvic floor workouts.



Body Bar Workout for the Pelvic Floor

After starting with the Mat Workout for the Pelvic Floor you can integrate more lower body movement and resistance while still focusing on the constant engagement of the pelvic floor. In this workout, movements are kept relatively simple and repetitions low so that the pelvic floor remains the focus throughout.

BoSu Workout for the Pelvic Floor

Adding instability to a workout makes activation the muscles of the pelvic floor even more important! In this workout we utilize the unique attributes of the BoSu to fortify the body’s connection with the pelvic floor muscles.

Our two cents worth:

OF COURSE it’s in our “repertoire” to cue pelvic floor muscles when we teach, but after doing these three workouts and fully concentrating on the muscles of the pelvic floor throughout, we were AMAZED about a few things:

How EXHAUSTED we were!
How FLAT FLAT FLAT our tummies were once we were finished...
How sore we were the next day... 
How the effects of the flatness carried on to the next days too!

So, with all that in mind, regardless of level, any of these three workouts should be a staple in the Pilates enthusiast’s workout regimen.  We will probably do 1-2 every month, knowing that we will take the new connection with us to all the workouts that we do.

Monday, February 29th 2016

Crawling to Core Strength

Humans get around the world by walking, and much of Pilates is geared towards functional fitness while standing: correct posture, proper gait, and strength standing in neutral. Crawling, however, has benefits of its own. Yes, crawling!

Quadrupedal movement, or exercises on all fours, is a natural phase of development for infants. It is the basic way they develop coordination and contralateral movement strength, and the importance of it for babies has been researched extensively. As adults, Pilates exercises on the hands and knees can help with stability of the joints and balance across the core.

Physiotherapist Lisa Howell demonstrates the major muscle groups or “slings” that benefit from distributing the weight across four limbs in this great blog article, “The Importance of Crawling.” The obliques are the major target, along with the inner thighs, lats, and gluts. She writes, “Poor stability in these slings results in difficulty maintaining good posture. Fitness coach Tim Anderson writes about more upsides to going down to the floor.

Important Definitions:

The Anterior Oblique Sling includes the inner thigh muscles (adductors) and the External Oblique on the opposite side. This is one of the main connections that is developed when a baby/adult/ animal moves around on all fours, and is extremely important in normal walking.

The Posterior Oblique Sling includes the Latissimus Dorsi and the Gluteals and is very important in normal walking.

The Fascial Lines are very important in both developing optimal mobility, and strength without bulk, essential elements for any dancer (or athlete).

“Crawling also unites your sensory systems. It integrates your vestibular system (your balance system), your proprioceptive system (your sense of self in space, or your self-awareness system), and your visual system. It can even improve your hand eye coordination.” He goes on to drawl the parallel between crawling patterns and walking patterns.

Other forms of exercise like Parkour and rock climbing include quadrupedal movement. Pilates exercises on all fours build from the basic watchdog mat exercises to work on the SilkSuspension, CoreAlign, and other modalities. Below are links to some of our favorite all fours exercises:

Short Plank 1: http://ultimatepilatesworkouts.com/shop/product/TRAINING543

Watchdog: http://ultimatepilatesworkouts.com/shop/product/TRAINING553

Here are the coupon codes so you can download these free of charge:

CRAWL1

CRAWL2

Other videos: http://ultimatepilatesworkouts.com/blog/video?category=Pilates%20Mat%20Exercises%20Tier%202%20--%20English

Wednesday, February 24th 2016

Feet First

The core. The back. The butt. The arms. When most people think of working out with Pilates, these are the body parts they want to target. But what about the true base of the body, the feet?

 

In each foot there are 26 bones, 33 joints, 107 ligaments, and 19 muscles and tendons…but most people don't use all of them! Bringing awareness to the feet and how they work can lead to better balance from the bottom up.

 

The Center for Disease Control and Prevention says that one in every three older people falls every year, citing lower body weakness and difficulty with walking and balance as two of the major causes. This article from Harvard Medical School reveals a study linking falls to foot pain.

 

To make matters more interesting, "The psychologic impact of a fall or near fall often results in a fear of falling and increasing self-restriction of activities. The fear of future falls and subsequent institutionalization often leads to dependence and increasing immobility, followed by functional deficits and a greater risk of falling." (AAFP) The "fear of falling [is] especially common among those who have already sustained a bad fall. Fear can become a self-fulfilling prophecy that, by curbing activity, can lead to a loss of muscle tone, balance and bone density and increase the chance of a disastrous fall." (NYT).

 

In terms of Pilates...

 

Mobility, articulation, and range of motion are the challenges most Pilates practitioners face, and with age comes longer bad habits. Most people stuff their feet in clunky shoes all day long, perhaps cramping the toes or distributing the weight too much on either side. They walk or run without understanding what happens each time their feet hit the ground.

 

But Pilates instructors have been doing this for decades!

 

Because Pilates is performed without shoes, practitioners experience the way their feet interact with the ground without shoes.  Pilates reformer exercises allow people to work their feet and ankles without gravity pulling them into old habits.  With the Pilates reformer, practitioners learn how misalignment in their feet and ankles translate up the body to knees and hips.  To incorporate proper placement into upright movement, Pilates Cadillac and Chair exercises allow practitioners to learn how to balance weight on their feet through standing movement sequences.

 

CARDIOLATES(r) is excellent for the feet, by design.  CARDIOLATES(r) rebounding is ideally done barefoot, thus forcing the feet to work throughout their entire range of motion. "Here's a surprising fact:  The less industrialized nations of the world have citizens with far fewer foot problems.  Why?  Because they actually use all of the muscles in their feet." 1

 

Additionally, exercises standing on the CoreAlign enhance Pilates exercises and are great for finding imbalances in the muscles of the feet. Correct ankle tracking is key, starting with the basic Hoof exercise from which many movements progress. If the big toe doesn’t have good mobility, the ankle might shift out over the small toe – an unstable and potentially dangerous place. When balance is weak the toes might “grip” the floor and create more problems for the muscles in the arches.

 

There are several exercises with the Pilates band that train the strength of the muscles in the calf and shin, which connect to those in the feet. Pronation, when the arches drop inwards, and supination, when the outside of the feet take the weight, are common problems that can be improved with repetition. Standing on an unstable surface like the Bosu or a CARDIOLATES rebounder also shows the foot’s tendencies and weaknesses.

 

Ask your Pilates instructor for more ways to bring attention to your feet in your Pilates workout.

Monday, February 1st 2016

Prep Your Feet for Pilates

At Pilates on Fifth we always wear socks for our workouts – but now there’s a more supportive alternative, thanks to Bloch. The Australian dancewear company has created a shoe built specifically for Pilates practitioners. Katherine and Kimberly’s feet were used to model them!

Bloch says, “This slip-on style offers the hygienic protection and support for real stability with optimal performance. A durable, long-lasting, and innovative fabric adheres to the foot. Graduated lines positioned on either side of the foot, promote stretch and recovery - moving with you through each step.” There are two styles – one with the toes exposed and one without. They come in pink, blue, grey, and black and white.

Unlike socks, they provide traction and support with the same flexibility. They are perfect for work on the Pilates equipment as well as for barre classes. Plus, they’re comfortable. As Bloch notes on their website, the shoes with the exposed toes provides a "Feel the Floor" freedom with a 5-hole design.

 

“Our feet felt AMAZING after wearing them for over 10 hours for a training,” says Katherine.

 

Bloch has a history of making quality shoes for dance and it’s only fitting that they expand to the fitness market as ballet-inspired workouts grow in popularity. Only Nike makes a product similar. Buy your pair online here.

Thursday, January 21st 2016

Creating a Workout Routine You Can Stick To in 2016

New Year, New You.

 

January is the month we hear this annually – the opportunity to start fresh, conquer resolutions to get fit, and commit to a new schedule. Yet so many die hard gym goers drop that post-holiday fire by February. How can you create a workout routine you can stick to all year long?

 

The idea of intensity is tricky. The New York Times recently wrote about the fitness trend of comparing heart rates and calories burned with other people in a workout class. Describing a new indoor cycling studio, the article writes, “The program stresses that your best effort is good enough, but competition, or rather the terror of winding up with the lowest scores in the class, keeps you breathlessly pushing forward.”

 

Keeping track of your own statistics can be helpful to monitor your progress over time and motivate you to reach new goals. But competing with people next to you, who have entirely different bodies and levels of fitness? That can be punishing.

 

When planning your physical objectives for the new year, it’s important to set reasonable and attainable goals. As you accomplish them, you can add more rather than falling into a rut of dreaming too big without taking the steps to get there. If Pilates is part of your routine, consider trying to master one new exercise or adding more seconds to your plank each week to up the intensity. For runners, add distance gradually. Strength training repetitions can increase slowly.

 

Classes mentioned in this Washington Post article try to attract new year’s workout fanatics with “intimidating” descriptions like “yoga on steroids.” The article says, “It’s all part of the allure, leading people to pay willingly and dearly to exercise until their legs are on fire and their abs are screaming.”

 

This attitude of wearing out the body can lead to disaster. Burnout, mentally and physically, and injury are the two most common reasons to drop a new fitness regime. Especially if you are going from zero to 60, jumping into these heavy workouts after months of only sitting at a desk, your risk of injury is huge. This Chicago Tribune article recommends more ways to prevent burnout.

 

A balanced routine includes a proper warm up (ie. not running into a class 10 minutes late from work and starting with the hard stuff) and cool down (adequate stretching, particularly after an intense cycling or weight training class). The American College of Sports Medicine recommends 150 minutes of cardio per week to be most effective. Pilates can help lengthen and tone muscles after cardio. A day of rest for your muscles to fully recover must be included.

 

Our two cents worth:

 

Forgive the platitudes, but here are (appropriately) two.

 

1) Rome was not built in a day

 

2) It's a marathon, not a sprint

 

Let's tackle the first:

 

1) Rome was not built in a day!

 

Just think about a building being built: do the builders start with the fancy windows or do they start with the foundations? In this scenario, we intuitively know that it would make no sense to try to install fancy windows before creating a strong foundation. But our bodies are not all that different ..... Applying the same logic, we should not focus on the vanity muscles (sometimes called mirror muscles) before we focus on the core musculature and structure for a strong frame.  But, building a strong frame takes TIME, but it is a necessary basis for the rest of the building (in this case, your body!)

 

2) It's a marathon, not a sprint!  Many people at the beginning of the new year rush out of the proverbial gate as if the fruits of their labors will be reaped by the end of January.  However, deep down inside we ALL know that this is not the case! Any goal for better fitness on any level should be approached like a marathon and NOT a sprint.... In other words, don't max yourself out in the first leg of the race -- you'll have no juice left to continue.  Budget your time and energy wisely so that you can create a program that you can sustain for the whole marathon.

 

And finally, FIND SOMETHING YOU LOVE LOVE LOVE to do!  Movement should be joyous. It should make you happy. It should make you feel ALIVE. It should make you smile.

 

Make 2016 the year you stick to a healthy and CONSISTENT fitness routine so you can continue moving for years to come.

 

On a side note: How can I avoid burnout in the New Year when motivation to meet my resolution wanes?

 

 

 

 

Thursday, January 14th 2016