Get rid of flabby upper arms with this toning exercise that also includes core work! In addition to building strength to get your carry-on luggage in the overhead compartment of a plane, it also comes in handy if you should trip and fall. You’ll build the strength to catch yourself and decelerate your fall, preventing bruising or broken bones.
Follow along with my video below.
Having a husband and son who are hard core hikers, I’ve had to figure out how to keep up. With much encouragement (and trepidation on my part) I made it up Yosemite National Park’s iconic Half Dome for the first time just 4 years ago. Since that extremely challenging hike which literally wiped me out, I’ve discovered the magic of trekking poles and it’s made subsequent hikes so much easier!
- Stability and balance-you’ve just added 2 more points of contact on the ground in addition to your 2 feet.
- Power-as you pull yourself forward with your upper body, it creates more power and force to propel you
- Integrated workout– you find you’ll use your upper body, core and hips in an integrated full body work out as you propel yourself forward in space.
- Strengthening myofascial connections-For those interested in fascia, the connections of the posterior oblique fascial sling are magnified as you engage your latissimus dorsi on one side simultaneously with the gluteal muscle on the opposite side of your body. As the right arm extends back-you fire that right latissimus muscle, at the same time you are extending your opposite hip (left) gluteal muscle. They work in tandem in a powerful way to propel you forward.
- Aesthetics-you look sporty!
Try this now with me. As you step forward with the right heel, your upper body is rotated toward the front (right) leg-left pole on the ground in front. Then your left lats fire as you pull back w/your left arm, rotating your upper body to the left as you shift your weight onto your rt leg and your left leg swings forward.
The kinetic chain continues with firing of the opposite right gluteal muscle in a diagonal pattern. This is the myofascial posterior oblique line of connective tissue in action, firing in a coordinated fashion to promote healthy gait.
The collapsible poles that I own provide absorption of forces, increased power to propel myself, and more stability and balance to reduce the risk of falls. Poles come at set heights and adjustable heights. If you’re buying ones at a set height- make sure your forearm is parallel with the ground when you’re holding them (elbow at a 90 degree angle). If you want to share your poles, it’s better to buy adjustable poles where you can vary the height.
For me, the features most important were collapsibility (to 24 inches) and weight. I wanted to be able to tuck them in a backpack or hang them from a carabiner on my fanny pack and wanted them to be very lightweight. I have no ties with any trekking pole company. I just wanted to share my experience in the hopes that it might inspire others to get moving more and enjoy the amazing beauty we have at our fingertips.
Aging Strong Pilates Volume 2 is at the printer right now and I’m so excited to make these workouts available to you! This DVD is a brain body challenge with 2 efficient workouts ~ 25min each, for when you’re tight on time! In addition to standing weight bearing exercise and core mat work, It includes a bone building stomping dance and a bonus posture coaching section. If you have all 3 of my DVDs, you’ll have a workout for every day of the week! Pre-order by 8/19 and enter code FREESHIP to get Free Domestic Shipping!
I was honored to present at the 23rd Annual Health Living Retreat for Women sponsored by the Stanford Health Improvement program which is part of the School of Medicine. My workshop entitled BoneSmart: Movement Strategies to improve Posture, Balance and Bone Strength was attended by an enthusiastic audience of Stanford Alumni who are interested in aging strong.
My sister Mercedes flew from New York to serve as my right hand assistant. We enjoyed engaging conversations with many of the alum and took advantage of the beautiful surroundings at Fallen Leaf Lake. Amidst much laughter we hiked, kayaked, and ate healthily and abundantly!
It is a privilege to be able to give participants the ability to change the course of their lives through BoneSmart Pilates workshops.
Enjoy the video highlights above. I had so much fun sharing with this lively, smart and inquisitive group of women. If you know of a group that would like to host this workshop, please contact me by replying to this email.
Description of my BoneSmart Workshop below.
“1 in 2 women over 50 will experience an osteoporosis related fracture in their lifetime (NOF 2005) Despite common misconceptions, this is not just a concern for the elderly. This workshop will provide an overview of the scientific research and current guidelines to improve your bone density and decrease your fracture risk. Learn 5 simple strategies you can apply right away to improve your muscle and bone strength, posture and balance.”
Here’s a sneak peak into one of my Aging Strong Pilates Workshops. I have conducted these workshops across the United States to ensure women are aware of the risks of osteoporosis and osteopenia, and to assist women in maintaining and regaining bone strength. If you’d like more information about a Aging Strong Pilates workshop for your group or conference, please contact me.
- Make your goals specific. People proclaim, “I’m finally going to get in shape.” But what does that actually mean?
- Measure progress. “If you can measure it, you can change it” is a fundamental principal of psychology.
- Be patient. Progress is seldom linear. Some people will see rapid gains only to hit resistance later in their efforts.
- Share your goals with friends and family. Social support is critical. Yes, it takes some personal courage and vulnerability to share something that you might actually fail at, but to dramatically increase your odds of success you’ll want support from those around you.
- Schedule it. Have you ever said you can’t “find the time” to do something. Nobody finds time, we choose time. We all choose to spend our time the way we do—whether that’s eating junk food or going to a spin class. Make your new goals a priority and actually schedule them into your calendar.
- Something is better than nothing. Are you guilty of “all or nothing” thinking?
- Get up, when you slip up. Legendary coach Vince Lombardi said, “It isn’t whether you get knocked down, it’s whether you get back up.” Resiliency is paramount. Don’t turn temporary failures into total meltdowns or excuses for giving up.
There is nothing like the stretch-eze® to give you feedback while you do your Pilates work to build bone and reverse #osteoporosis.
This individual nylon lycra stretch band developed by dance/movement therapist Kimberly Dye, is used for resistance and stretch exercises. Wrap it around your shoulders and put in your feet. Feel snug, supported, and able to press into the resistance to create a cleaner access to the intrinsic core muscles with no build up of tension.
The benefits realized from using the Stretch-eze ® resistance band are:
- supported and pain free exercise
- increased ligament strength at the joints
- increased overall body coordination
This video explores the opposite arm leg reach with the stretch-eze® to enhance connection in your body and provide sensory feedback. You can purchase a stretch-eze® on my website!
If you think osteoporosis is an old lady’s disease or that men don’t get it, think again. Meet Keith McCormick, who will not only shatter those misconceptions but will enlighten you on treatment options that don’t rely on big pharma. In a recent conversation with Dr. Keith McCormick, a chiropractic physician and author of The Whole Body Approach to Osteoporosis, we spoke about the importance of addressing health as a triad – physical, nutritional and emotional – whether it is helping patients maintain good health or working with them to overcome a chronic disease, like osteoporosis. “Osteoporosis is not just the weakening of bones; it is a weakening of the body’s entire physiology,” Keith explained. “When you have a chronic disease, you have to treat your whole body.”
Overcoming a chronic disease is exactly what Dr. McCormick did. In between getting his degree in Human Biology at Stanford University and going to Chiropractic school, he competed in elite triathlon competitions including the Ironman Triathlon World Championships and was chosen to participate on the 1976 U.S.A. Olympic Team in Montreal, Canada. He maintained his fitness into adulthood and then sustained 12 fractures in a short 5-year period after he was diagnosed with osteoporosis at the age of 45. He immersed himself in the study of osteoporosis and – using the triad approach – went on to find ways to fight it and recover to the point where he could once again compete in triathlon competitions including the World Championships in Hawaii. His story of recovery is truly remarkable, he is the epitome of resilience and aging strong. I would recommend reading his book and checking out his web site, www.osteonaturals.com.
Exercise such as my BoneSmart Pilates® program, can be most successful when we provide the body with all the nutrients necessary for building good strong bone tissue. That only makes sense, and Dr. McCormick has addressed this need through his OsteoNaturals’ nutritional supplements that he formulated specific to improving bone health.
The thing I like about Keith is that when I read through his blogs he really drives home the foundation of good bone health: good diet, healthy life-style choices, exercise and taking steps to promote healthy gut function. He sees bone health through a unique prism that I rarely see in doctors when they treat osteoporosis. Just reading about some of his amazing adventures on his blog also shows that he values the emotional part of the health triad. Having a positive outlook and engaging in life to its fullest, in addition to exercise and nutrition, is truly important for bone and overall good health.