strength training

Resourceful

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In these wild, crazy, challenging times I have been reaching out the my resources more than ever. I have many personal “resources”, or stress management techniques, I’ve cultivated over the years, including this list, but this post is about sharing the online resources I return to again and again for mental, physical, and spiritual grounding.

Here’s my short(ish), very current list:

Podcasts

10 Percent Happier This is a new find for me. I had heard host Dan Harris’s story several times and of his 10 Percent Happier “brand”/concept but just started listening to the podcast this week. The interviews cover a wide breadth of topics all within the theme of increasing your personal well-being, often from a Buddhist standpoint. I especially enjoyed the episode with Sylvia Boorstein, Is it Still Okay to be Happy?, which was part of the inspiration for yesterday’s post.

“Joy is a necessity right now, not a luxury.”

-Sylvia Boorstein

Tara Brach this woman…insert heart eyed emoji…she is an amazing Buddhist teacher who’s “talks” have picked my heart and head up off the floor to many times to count over the last several years. (or just as often pulled my head out of my ass). I come back to her Anger; Responding, Not Reacting talk again and again, as well as the two part Awakening Through Anger- The U Turn to Freedom but one of the things I really appreciate about her talks is that they are all relatable, they are about our humanness.

And now for something completely different; Chris Kimball’s Milk Street is my current favorite cooking podcast. It’s a lovely mix of education, food history, and food memoir.

Life Kit: NPR is another new find for me. I’ve listened to several of their 10-30 minute episodes on being human on everything from how to grocery shop during a pandemic to how to make tiny changes in your life to elicit big change. These mini episodes feel a little bit like crib notes for life.

Online Exercise

Vari-Move by Liz Reynolds is an online subscription service with the mission statement of encouraging members to move their bodies in a variety of ways, from HIIT to yoga to myofascial release work; a one stop movement shop! Full disclosure, Liz is one of my closest friends and colleagues, as well as a very sought out Charlottesville local teacher, and I’ve been a guest teacher teacher on Vari-Move twice so far (my dance based conditioning classes are available for members in the archives anytime).

Pilates AnyTime is an awesome Pilates online subscription service that has a HUGE library of classes at all levels, Pilates styles, and workout lengths from top teachers around the country (world?). They are geared a bit more towards Pilates pros/intermediate students and towards equipment work but for the nominal monthly fee, there is plenty on there for even the “Pilates curious”.

HASfit I stumbled upon Coach Kozak and Claudia’s YouTube Channel years ago and it’s remained a ‘go-to’ resource when I need a full body & creative strength and cardio workout. I appreciated their positive, not punishing, and approachable approach to exercise. They offer most of their content free!

DocJenFit (instagram, YouTube, Podcast) is my current health professional crush. Jen Esquer is a Doctor of Physical Therapy who loves to educate and empower people in their bodies (hmmmm, no wonder it resonates with me 🙂 )

Me 🙂 I am an excellent resource for myself after nearly three decades of studying movement, exercise, fitness, and physical wellness. I can be a resource for you too; here’s what I have to offer

Virtual Mat Pilates Classes and Privates through Posture Studio Pilates, for more information and booking click here

Virtual “Mini Workshops” through Gracefulfitness, for more information and booking click here

Past Gracefulfitness blog posts on working out/exercise can be found by clicking here

Gracefulfitness on YouTube can be found by clicking here. I am returning to my YouTube Channel after a 5 or 6 year hiatus, the content is minimal right now but I will be adding more weekly!

Two notes in closing, first none of the above were solicited plugs and it is definitely not a comprehensive list but rather a very “in the moment” list of resources I go-to. Second, please share your resources in the comments! Also feel free to “plug” yourself, what do you have to offer this community right now?

In mental, physical, and spiritual health,

Faith

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My 5 “no-no” Cues

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I have been taking group exercise classes for 20 years and teaching them for eleven (seventeen if you include teaching dance!).  Teaching exercise is a beautiful marriage of my love of language and my love of movement.

Yes, language is so important to movement.

A class I took recently reminded me of this, as the instructor said several things that I found not helpful and perhaps even harmful.  It got me thinking about cues that I have eradicated from my teaching script.  Here are five of them.

5 Cues I Never Say When Teaching Exercise

“Work off your weekend!”

Guilt talk about food makes my heart ache. In my book, guilty feelings about food are the least productive, most harmful approach to “diet and exercise”.

“Straighten your back”

A strong, healthy, beautiful back has two strong, healthy, beautiful curves (three if you are speaking of the whole spine).  What you will hear me saying (a lot!):

“Lengthen your spine”

“Support your back by engaging your abdominal in towards your center like a corset”.

“Pin your shoulders back and down”

Ugh, do people really still think this is good for them?

Pulling your shoulder blades “back and down” overengages your upper and mid-back muscles while overstretching your chest, in other words, puts you in a position that is not neutral, functional, or balanced.

The correct neutral alignment for the shoulders (especially with any type of load baring activity, like push ups, planks, and all weight lifting) is a broad upper back with the shoulder blades wrapping wide around the ribs.  In general, the shoulder musculature is most stable* and working most effectively when the scapula are “flush” to the ribs, no winging, poking, or protruding of any of the scapula bones.

*Mobility in shoulder blades and joint is also crucial for a healthy ‘girdle but this cue is specifically addressing stability for exercises.

“Do (fill in the the blank) for me!/Give Me More…”

It’s your workout my friend, it’s really not about me.  Do it for yourself! Give yourself five more! 🙂  Or, rest if it’s time for a rest (see my next “no-no” cue).

“Don’t give up”

I am all for pushing yourself past the point of “comfortable” but please stop before you push past your limits.  When your form starts to fail you it is time to rest or perhaps modify. This is not giving up, this is working your edge but not going past it.  This is respecting your body and recognizing that your experience is wholly unique; it’s not the same experience of the instructor or the dude next to you.  A good trainer/instructor can correct form, offer advice and suggestions for modifications and progressions, and encourage you to work hard, they cannot feel what’s going on in your body.

 

What cues do you love and which do you loathe from exercise instructors? I’d love to hear your thoughts, it will help me improve my workouts and my teaching!

Whether you’re working out in the woods, in the living room in your pj’s, or in a group class I encourage you to listen to focus on form, listen to your body, and enjoy the process! Happy moving!