Pilates for Dancer's Best Exercise #3

The Jump Board!

A flat board that replaces the foot bar on the reformer. You're springing horizontally while engaging your core to initiate the jump rather than your legs. The lighter the spring, the more your abdominals have to work to stabilize your pelvis and back. 


Upon take off- the abdominals initiate almost automatically to counter-balance the legs in the air. Think of pulling your navel down to the spine and draw it up towards the ribs. This exercise is excellent for teaching dance students to properly pull their weight up away from the floor and therefore, helping increase the height and form of the jump. 


The landing is all about control. Rolling through the feet and getting the heels down in between jumps is crucial for injury prevention. Controlling the landing of your jumps is often the hardest thing to perfect in a dancer's performance of petite/grande allegro. Dance teacher's are always saying, "you should land your jumps with little to no sound at all." 


Increase your abdominal strength: While jumping curl your head and shoulder blades off the carriage of the reformer. This will help you engage your upper abominals and make you work harder!
Get Creative! Play around with seeing how many ballet jumps you can simulate while on the jump board. Most likely, you will master a entrechat six in no time! 

Ever heard of the apple test?

Stop! Don't just start snacking away mindlessly. 

Really think about it. 

Are you hungry enough to eat an apple? 

Yes? then you are hungry. No? then you may just be thirsty.

Fight Fatigue with Water!

You're not tired, you're just dehydrated. Studies show that drinking a glass of water can fight fatigue. 

a soul mate

"A soul mate is someone with whom you have a strong connection, who draws you into your growth (like it or not!). The relationship is compelling enough that you don't just leave when things get challenging; you are pushed to become more than you were before knowing this person." 

-Kathy Freston, Quantum Wellness: A Practical and Spiritual Guide to Health and Happiness

Does listening to music while you workout make you work harder?

Music is inspiring! | Right now we are rockin' out to, "Alive" by the Black Eyed Peas!
Tell us: what kind of music gets you going?

Work out with your sweetie!

Relieve stress & get your heart rates pumping together. awe!

Love this article: 7 Yoga Poses for Brides & Grooms

Easy Recipe ideas promise to help you shed 10 lbs

Eat Your Way Slim

No matter what your weight-loss goal -- to lose 10 pounds, shed ab flab, or trim inches from your thighs -- this diet plan will get you there. You'll munch bagels, burritos, and burgers and melt fat at the same time. Simply choose from the meals and snacks on these pages for a total of 1,500 calories a day. We guarantee you'll never feel hungry or deprived.

check out this eating plan from Fitness Magazine:

A Sample Day on Our Plan

Breakfast: Greek Berry Waffles
Toast 2 low-fat whole wheat waffles and top with 1/2 cup fat-free vanilla Greek yogurt, 1 cup berries, and 1 teaspoon agave syrup or honey. Sprinkle with 1 teaspoon sliced fresh mint if desired.

Lunch: Southwest Chicken Orzo Salad
Combine 1/3 cup cooked whole wheat orzo; 3 ounces grilled chicken, diced; 1/2 cup halved cherry tomatoes; 1/4 cup diced cucumber; 1/4 cup diced red bell pepper; 2 radishes, thinly sliced; 2 tablespoons black beans; and 2 tablespoons corn. Whisk together 1 teaspoon olive oil, 2 teaspoons red wine vinegar, juice of one lime, pinch of cumin, pinch of chili powder and, if desired, 1 tablespoon chopped fresh cilantro. Drizzle over salad.

Snack: 1/2 cup mango sorbet with 1 tablespoon chocolate sauce

Dinner: Asian Turkey Burger
Mix 4 ounces lean ground turkey with 1 teaspoon chopped scallion and 1 tablespoon soy-ginger or other Asian marinade. Form into a patty and grill 6 to 7 minutes per side. Place on 1 toasted whole wheat bun; top with spicy ketchup (1 tablespoon ketchup with 1/4 teaspoon hot sauce). Serve with a side of 1 1/2 cups broccoli slaw mix combined with 1/2 cup sliced red bell pepper, 1 tablespoon chopped scallion, and 2 tablespoons sesame-ginger or other Asian vinaigrette.

Bride to Be tip #5

Train your Abdominals for Endurance!

Need amazing abs for your honeymoon bikini? 

Follow this plan to boost your core strength.

A core strengthening, abdominal endurance exercise that you can do right now!This isometric exercise will challenge your abdominals in a much more effective way and help complement your regular abdominal exercises.

Hold each position for at least 5 breaths. For each breath inhale through the nose and fill the rib cage three-dimensionally, exhale through the mouth and pull the navel to the spine deeper.

1. Lie on the floor with knees bent and your feet firmly planted. Hold behind your things and curl yourself up as high as you can while pulling your navel to your spine. Relax your neck and shoulders and think about only your abdominals working to keep you in this position.

2. Maintain that position while you let go of your thighs and reach your hands over your knee caps. Don't let  your upper body fall to the floor, stay up high using your abdominal strength.

3. Send your finger tips up to the ceiling with straight arms. This will challenge your upper abdominals.

4. Open your arms out to the side keeping your arms off the floor and the rest of your body is still in the position from the beginning.

Repeat this series at least 3 times. Incorporate this endurance exercise into your regular abdominal routine at least once a week. The following week, increase the length of time you hold each position.

Bride-to-Be Tip Tip #4

Got sore muscles from your new exercise plan? Roll it out! 

Rolling out the lactic acid build up in your sore muscles will help:

• Target all your sore points; release your trigger points
• Increase range of motion
• Decrease soreness and pains
• Increase training efficiency
• Fix postural problems
• Recover faster

  

Roll out sore quad (thigh) muscles, outer hips and thighs, glutes, and upper and lower back. Ahh...

Here are some tips for foam rolling:

• Concentrate on sore and tight areas, quadriceps, outer thighs, glutes, upper and lower back, 
• Roll out the full length of the muscle, go slow and you will feel it loosen more each time.
• Breathe! Exhaling will help send oxygen to the tight muscles.
• Go slowly, it will hurt more, but you will get more benefit
• Stop on the sore points (trigger points) and hold until the pain fades.
• Pre Workout focus on getting through the full length of the muscle, spend less time on each
• Post workout, focus on the trigger point aspect and spend a lot of time on each muscle
• Try not to roll over joints, you'll notice when your body doesn't like it.

in need of some inspiration?

http://www.dailymail.co.uk/news/worldnews/article-1172810/The-yoga-supergran-bend-backwards-age-83.html