frostdarrennn: From the Mat - Defining You Pilates & Fitness

Saturday, 8 December 2012

From the Mat - Defining You Pilates & Fitness

Like most of us, I find the winter holidays to be a mixed bag.? I love the lights, especially as we?re at our shortest days.? Something about the sparkle enchants and warms me, and it?s certainly fun to see all the pleasure derived by children.? Perhaps my favorite part is thinking about what to give.?? It?s fun to think about what might delight someone else.

But there is, of course, the implicit stress we place on ourselves at the holidays, too.? It?s all about satisfying our own and others? expectations, the hope not to let anyone, including ourselves, walk away disappointed.

So, in the interest of balance and self-preservation, here are 10 things I?m doing do this season to give my body, and in turn my mind and spirit, a lift.

An Essential Arm Stretch ? Many of us are doing the push up challenge, but even if you?re not, this easy stretch will relieve a lot of stress in your neck, chest and shoulders.?? Standing next to a wall, raise your arm in a goal post position, as you would face down on the mat in the Swan series.??? Doing right and left sides separately, gently press your bent arm against the wall, with elbow extended straight out from your shoulder.? Slowly turn your body into the stretch.? Repeat on the other side.? Aaahh.? Can you feel it working?
A Bag of Ice ? Don?t be afraid to use those frozen peas on parts of your body you?ve overextended.? I get pain in my hips/sits bones on occasion (or maybe a little more often) and have found that sitting on ice is very therapeutic.? Likewise the occasional ?zingy? muscle after a barre class or a run.? Ice is my friend and I never really believed it.
A New Thing ? The HIIT class on Tuesday mornings is new to me and has been great fun.? I also plan to try the rowing class.? It?s nice to shake it up and wake up sore the next day.
A Day Off ? This is, perhaps, the biggest gift and lesson of the month.? I don?t really enjoy taking days off.? But my fitness guru friends, including Suzy, say it?s essential for building strength and preventing injury and I?m starting to believe it.? I definitely have more energy for the next workout when I?m rested, and the aches and pains that make me a tedious companion seem to be retreating.
A Modification ? I don?t care how many years I?ve been at this mat business ? not all days are equal.? Some days our necks or our shoulders or ? you fill in the blank?are just not up to the task.? There is no shame in the modification.? Period.
A Roller ? I have dusted off the foam roller and made it a centerpiece in our family room.? Every night, while watching my ritual reruns of Big Bang Theory, I?m rolling the tight spots.? It?s helping!?? And it?s making those classes where we use the foam roller much more bearable.? You can get a roller for cheap at Ax Man, or you can use a basketball or soccer ball.
A Warm Neck ? Keep your neck warm.? It?s a self-kindness that will help you and your upper body not fight back against the cold so hard.
Vitamin D ? Vitamin D is better understood now to have merit beyond preventing rickets.? As many know, it?s essential in calcium absorption.? What most don?t know is that it plays an important role in building a strong immune system and in musculoskeletal health.? Scientists now think it may be additionally important in preventing some kinds of cancers.? 600 iu is the recommended adult dosage.? We do get vitamin D from sunshine, but most of us aren?t seeing much of that lately.? (And we don?t get as much from the sun the older we get.)
A Treat ? Eating is fun, let?s face it.? But I?m trying to be more purposeful about the fuel I?m putting in with the fun. ?Protein is good for your body after you spend energy.? ?For a great after-workout snack, try dry roasted almonds and chocolate chips.? Slice some cheddar cheese or peanut butter (or both!) on thinly sliced apples.? We?re also fans of the protein shake at our house, using those overripe bananas no one wants to eat and, thanks to Suzy Levi, throwing in some kale.? It works!
??Some Respect ? In the face of so many culinary delights and ?must haves?, it?s an easy time of year to beat ourselves up.? Pick one of your physical (and personality) features that you like.? See it, name it, own it, rock it.