New Classes in 2010!

Dance, Dance, DeeAnn @ EDGE Fitness in N. Portland

Sundays @ 11am starting January 31st

That is right, I am FINALLY going to start using my dance knowledge once again. This time I want to pass it onto you. So come check out class. The class is going to be a blend of many forms of dance, but its primary intention will be for you to get your heart rate up to super-cool music in a community atmosphere. WOO-HOO!


GYROKINESIS...free community class coming in February @ EDGE Fitness
Wednesdays at 7:15am

So if you do not know about Gyrokinesis, you will want to! This class makes you just feel better about life in general. I will be completing my gyrokinesis foundations training at the end of January, and as an apprentice I am at liberty to begin teaching.

The class it self has three components: self-massage, bench work, and floor work.
There are tons of benefits to the class including ( but not limited to):

• Improved joint and spine articulation
• Increased muscle contractability,extension, flexibility, and coordination
• Increased circulation of blood, lymphatic fluids, and energy.

Sounds great right!

The Importance of Self during this Selfless Season

by DeeAnn Nelson
During this presumably joyous time of year it is remarkable how stressed and preoccupied we can become. Physiologically we have varied responses to the stress of the holiday season, ranging from everyday forgetfulness and holiday weight gain to breathlessness, agitation, and compromised immunity.

Creating a self movement practice can help you step out of this threshold of stress. Whether your practice is 5 minutes or 60, you can check in with four details that will carry you into 2010 and beyond!

1. BREATHE
Our bodies have the capacity to transform as a result of any and all stressful situations - otherwise our ancestors would have been gobbled up like thanksgiving turkey.
Our breathing mechanism can be a chameleon as well. Humans have the capacity to breathe in MANY different ways. Diaphragmatic breathing encourages a calming response in the body:
· This kind of breath requires a neutral spinal alignment.
· Practice breathing in slowly through your nose. Let the air flow into your upper chest and down your spine filling up the sides and lower ribs, the diaphragm, back and lower back and dropping all the way down into the pelvis. Allow the deep inhale to push your belly out a bit.
· As you exhale, breathe out in the reverse direction to the way it came in.
· As you repeat, try to encourage a seamless transition between all of the movements of your breath.

2. STAND TALL
Sure our mothers always said it...but it turns out they were right! Getting up from your desk and taking an upright jaunt around the office can relieve pain throughout the body by taking pressure off of compressed organs, improving circulation, and increasing joint range of motion and muscle function.
Here are some postural tips based on the Brugger's position. This exercise will help you keep your head high.
· Stand tall
· Spread your legs slightly apart to the sides
· Turn your feet outward slightly
· Draw your belly in slightly toward your spine
· Tilt the top of pelvis forward and raise your breastbone up
· Turn your hands palms-up and your arms slightly outward, with the arms somewhat raised from your sides
· Hold this position and take deep breaths for 10 seconds

3. STRETCH AND MOVE
When you are busy or stressed, the part of your brain that is working hard to focus and get stuff done is also blocking access to all of your memories so that you can concentrate. Even five minutes worth of stretching is enough to get your blood, breath, and energy moving, therefore working those kinks out of the body and brain. Setting aside the time to move in private Pilates lessons or personal practice will make you more valuable at work and more pleasant company for family and friends.

4. RELAX
Even a short rest period can let your body rejuvenate and transition into a new energy level. Literally lie down on the floor in a neutral spine and take a couple of moments to recognize your breath and the weight of your head and body as it rests into the surface under you.

Taking the time to prioritize personal wellness is a reward in itself, allowing you to enjoy the season's festivities and move into the new year with balance and ease.

Yummy Fall Recipe

This has been one of my FAVORITE fall and winter recipes for a few years now. I picked it up off of NPR. It features quinoa. If you have spent any time with me, you know that I could eat this stuff for every meal. It has amazing health benefits and personally when I eat it I feel like my body thanks me!

Makes 4 servings as a main dish

2 cups vegetable broth or water

1 cup quinoa, rinsed

2 teaspoons olive oil

1/2 cup chopped onion

1 zucchini, quartered lengthwise then sliced across thinly

1 yellow squash, quartered lengthwise then sliced across thinly

1/2 teaspoon fennel seeds

1/2 teaspoon dried oregano

1/2 teaspoon salt

1 cup cherry tomatoes, cut in half

1/2 cup pine nuts

6 coarsely chopped basil leaves

4 large bell peppers, washed, with the tops cut off and reserved, and the seeds removed

Preheat oven to 350 degrees.

Grease a small (approximately 7 inches by 11 inches) baking dish.

Heat the olive oil in a medium, heavy-bottomed pot. Add the onion and saute a few minutes until soft. Add the zucchini, yellow squash, fennel seeds, oregano and salt.

Cook, stirring frequently, for 5 minutes or until vegetables soften. Add quinoa and stir to incorporate. Quickly add the broth or water, bring to a boil, then reduce to a simmer for about 15 minutes or until water is absorbed.

Remove from heat and stir in the tomatoes, pine nuts and basil.

Place the peppers upright in the baking dish and fill them with the quinoa mixture, topping each with its top. Bake 30 minutes.

Serve immediately, with a salad and roasted potatoes.

Biking + Pilates = :)

FREE workshop this Friday at 6 pm at EDGE Fitness located on 1502 N. Ainsworth at Interstate Ave.

This workshop will educate cyclists on some great exercises and stretches that can help to make their experience on their bike more pleasant! If you have any questions about the workshop feel free to contact me...DeeAnn at deeann.nelson@gmail.com!

Here are some of the topics that will be covered:

• Explanation of important human anatomy on your bike.
• I will teach Pilates Exercises as well as give you some important exercises to take home!
• We will apply mind-body techniques to being on a bicycle.

Check out what has been published regarding this subject:

www.roadcycling.com/cgi-bin/artman/exec/view.cgi/3/434/

Here is what we talked about:

Body + Bike - Pilates = :(

Biking emphasises strength in your quadricep muscles.Unfortunately, aiding development of tightness in hip flexors and hamstrings. This can limit pelvic mobility resulting in IT Band Syndrome (inflammation in the connective tissue that runs from your hip to your knee on the outside of your leg) which shows up as a stabbing pain in those joints.

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This limited hip mobility can also cause inflammation in your sacroiliac joints (situated between your hips and your back)which can lead to serious bouts of back pain.

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" Classic" Road bike posture has you bent forward which stretches your back especially if your hips are tight (see above). All resulting in your extra sad abdominal muscles hanging slack and growing increasingly weak.

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This all adds up to an unhealthy loss of the natural curvature of your spine. Resulting in unwanted stress being placed on the discs between each one of your vertebrae. Continued stress on the spine results in herniation and loads of unwanted pain!





Your Body + Bike + Pilates= :)



Breath:Integration of your breath into your movement will keep you from overuse of upper respiratory muscles during those hard sprint or long climbs
lateral breathing
belly breath


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Flexibility:This includes those muscles that get worked over on your bike (see above equation.) However it also means learning to move your spine from its constant forward flexion orientation.
Theraband stretches
IT band
Standing hip flexor

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Core strength: Pilates (pronounced as pih-lah-teez) is comprised of 500 exercises that strengthening the core of the body, often referred to as the ‘powerhouse’. Joseph Pilates (founder of the technique) believed that a strong core keeps the body stable and allows the body to move gracefully and provides support to the spine. This is where Pilates shines! There are MANY exercises in Pilates which can be uniquely catered to each and every individual so they can find strength in their transverse abdomenus, internal and external obliques, and pelvic floor muscles. Therefore resulting in a more comfortable ride and LIFE!
Bridging
Marching (Pre-cursor to Pilates 5)
Leg circles
Swan
Bird Dog (Pre-cursor to Swimming)
Plank
Pilates Push-Up

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Yoda-like mind body control: This takes practice...but mind body work will help develop coordination on your bike, we are not talking about rockette kicks or Olympic diver flips, but instead those minor adjustments that can change the way you are positioned enough to allow for continued ease for hours on your bike.
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This all adds up to a more balanced (and therefore) stable pelvis and spine. Resulting in a remarkable ability to stay on your bike longer and you will be happier once you get to your destination.





Pilates Principals: Its more than just an exercise regiment!

Breath
Perfect personal alignment
Centering
Concentration
Control and Precision
Stabilization
Fluidity and integration
Mind body work