Tag Archives: exercise

in the gym.

Who’s with me? Cute work out clothes make exercise way more appealing and exciting…maybe even fun (what?). If I am honest, though, my wardrobe doesn’t keep me from total boredom, so I have to change up my get-in-shape training sessions during the week (I see better results this way too). Here are my favorite outfit combos for each:

Screen Shot 2014-01-10 at 3.51.37 PM‘Just Do It’ Tank/‘Pro’ Racerback Compression Bra/Nike ‘Legend 2.0′ Capris/‘Flyknit Lunar1′ Running ShoeScreen Shot 2014-01-12 at 4.32.43 PM

Nike ‘Leg-A-See Signal’ Leggings from JD/Nike Free from JD/‘Luisa’ Draped Tank

Screen Shot 2014-01-12 at 9.19.57 PM

‘Sporty Stripes’ Organic Pants/Peace Hem Top/‘Upbeat’ Seamless Compression Tank

holy moly.

Uh oh. Soul Cycle just debuted on ShopBop. #dangerzone

I mean. This lookbook. #inspo #hitthegym

Screen Shot 2014-01-09 at 6.36.05 PMScreen Shot 2014-01-09 at 6.36.44 PM Screen Shot 2014-01-09 at 6.36.29 PM Screen Shot 2014-01-09 at 6.36.15 PM

 

Perfect Posture

Some believe fashion starts with the shoes, like your Jimmy Choo’s, others with their hair-do.  Some believe it’s somewhere in between.  And with this I would agree but maybe not the way you would initially think.  Fashion begins with the rack the outfit is going on, and in this case I’m speaking of the body, more specifically the alignment of the body or posture.

Some propose that posture is psychological and a reflection of one’s attitude toward the world.  Others say it is an outward representation of one’s overall health.  Still, others say that poor posture is a result of our society; prolonged sitting in front of a computer would be a perfect example.  No matter the cause, cosmetically, poor posture is not flattering.  And over time, poor posture can cause significant orthopedic issues.  Fortunately, in most cases, poor posture can be corrected.

When people work out they tend to concentrate on what they can see in the mirror.  For example, they perform push-ups to “tone” the chest and the triceps.  However, this practice could set the person up for failure in terms of postural positioning and function.  In addition to those exercises, focusing on the muscles you can’t see in the mirror will help improve your posture, your overall health, and your appearance while wearing your favorite strapless dress.

Upper body exercises that promote this end include:  1) Pectoralis Minor massage, 2) Thoracic Spine Mobility, 3)Physioball Y’s, and 4) Physioball T’s.

Pec Trigger Ball
Starting Position: Lie on your stomach with a tennis ball under one of your pectoral (upper chest) muscles.
Procedure: Adjust your position on the ball until you find a sore trigger point. Hold on the spot for 60-90 seconds. Then switch pectorals and repeat.
Coaching Key: Try to maintain as much body weight on the ball as possible. The more painful it is, the more your muscle needs to be massaged.
You Should Feel: As if you were getting a deep massage to your chest.

 

90/90 Stretch – Legs Crossed
Starting Position: Lie on your right side with your right knee flexed to 90 degrees and your left leg crossed over your right with your left foot tucked under your right knee. Pin a pad or towel roll between your left knee and the ground. Keep both arms straight at a 90 degree angle to your torso.
Procedure: Maintaining pressure on the pad and keeping your hips still, rotate your chest and left arm back to the left, trying to put your shoulder blade on the ground. Hold for 2 seconds and return to the starting position. Finish your repetitions, then switch sides and repeat.
Coaching Key: Keep your knee pressed against the pad/towel. Only rotate as far as you can without lifting or separating your knees. Exhale as you stretch and make sure the movement comes from your midback as opposed to your shoulder joint.
You Should Feel: Stretching through your torso and the muscles of your mid/upper back.

 

Physioball Y’s
Starting Position: Lie face down on a physioball with your arms down.
Procedure: With your torso and thumbs up, lift your arms in a Y position, gliding your shoulder blades towards your spine. Return to the starting position and repeat.
Coaching Key: Keep your stomach tight and your thumbs up. Move from the scapulae, extending your shoulders and hands.
You Should Feel: Working your shoulders and in the middle of your back.

 

Physioball T’s
Starting Position: Lie face down on a physioball with your arms down.
Procedure: With your torso and thumbs up, lift your arms in a T position, gliding your shoulder blades towards your spine. Return to the starting position and repeat.
Coaching Key: Keep your stomach tight and your thumbs up. Move from the scapulae, extending your shoulders and hands.
You Should Feel: Working your shoulders and in the middle of your back.

To learn more, check out www.coreperformance.com/posture.

This article doesn’t provide medical advice and doesn’t direct that you undertake any specific exercise or fitness regimen. Please consult a physician before undertaking any activity described in this web site.

Shape Up Video: At Home Fitness Moves for your Core

We know you are busy bees, and that is why we had owner of Omega Performance Training, Eric Hughes, put together a conglomeration of fat-blasting work out moves that are in-home friendly. Stick to these exercises for a week or two; there is no doubt you will start seeing toned results! Stay tuned for more videos to come. Warning: the next one might look a little like SNL.

Exercise 1: Hip Bridge

Lying flat, knees at 90 degrees. Press the heels into the ground raising the hips until the glutes are tight and the hips are fully open – your body should be straight from your shoulders to your knees. This can be done on one leg or with both legs.

If both legs – Hold :30-:45, rest :15, repeat 3-4x
Single Leg – Hold :15-:30, rest :15 switch legs, repeat. Repeat entire sequence 3-4x

Exercise 2: Superman

Lying face down, press your legs tightly together, and squeeze your glutes to raise your legs off the ground. Squeeze the shoulder blades back, together, and down with the arms either by your side with the thumbs pointed down or up in a “Y” position with your thumbs up. This should lift your chest and shoulders off the ground. Keep your abdominals tight and braced the entire time. Be careful not to pinch the low back or hyper extend your spine.

Hold :15-:45, rest :15, repeat 3-4x

Exercise 3: Bottom to bottom air squats

In a normal squatting stance, squat down to hips even with the knees with weight in your heels. This is your starting position. Perform as many air squats as you can for 10 seconds, then hold in the start (bottom) position for 10 seconds. Repeat for a minute. Maintain a straight back, eyes forward, and abs tight.

Start with 10 seconds on 10 seconds off for 1-minute and increase the time as you feel comfortable. Be strict on your form – posture matters! 3-4 sets.

Fitness Video: Blast the Holiday Fat with These At-Home Moves

It’s the holiday season, aka time is limited. Not to mention, with cloudy cold days comes winter workout blues, so we have brought to you some simple at-home workout moves that will blast fat and tone muscles without having to step foot into a gym! Or if you love your workout facility oh-so-much, just incorporate these exercises into your daily routine to surprise your muscles and add some extra fun to your fitness regime! It’s a win win for all. Watch on, and if you need a little laugh for the day–tune in for the bloopers at the end.

Mark Your Fitness Calendars: Classic Pilates does a Free PINK Class!

Are you a Pilates addict or have you wanted to try this raved about exercise? Think no further! In honor of Breast Cancer Awareness Month, Classic Pilates in Dallas will hold two complementary classes on October 22, at 8 a.m. and 9 a.m. at Lee Park across the street from their super delightful studio. The classes will be followed by a 10 a.m. reception and a viewing of the documentary “Eve Gentry and The Power of Pilates” at the studio. And…My Fit Foods will provide light refreshments. Score!

A Deeper Purpose

(Excerpt taken from the blog) Eve Gentry was a dancer and one of Joseph Pilates’ earliest disciples. She was diagnosed with breast cancer in 1955 and underwent a radical mastectomy, which left her severely weakened and inflexible. Mr. Pilates worked with her to increase her range of motion, as well as build her strength and stamina.

Pilates provides such transformational results for women recovering from breast cancer because it provides gentle yet effective strengthening and stretching of the core muscles of the upper torso and abdominal area. Unlike traditional strength training, the emphasis is on performing low repetitions of focused exercises done with perfect form. Pilates can help to alleviate pain, restore joint mobility, regain strength, and help women return to their regular daily activities.

In support of Shape magazine’s “Pilates for Pink+” program, all proceeds will benefit The Breast Cancer Research Foundation®.  Donations will be accepted for The Breast Cancer Research Foundation in person or online at bcrfcure.org (please bring your receipt to class). All proceeds will benefit BCRF. The person making the largest donation will receive a complimentary private Pilates session.

Please invite your friends and any survivors you know, so that we may celebrate them! We also encourage you to wear PINK!

RSVP at info@classicpilatesstudio.com