Self Myofascial Release

I have just discovered my local library has a stash of FitnessRx for women. Along with Oxygen magazine, it is an invaluable source of training program ideas, nutrition and body science information. If you can't stretch to a subscription, why not go see if your library stocks Oxygen, Fitness & Health, Shape, FitnessRx or Women's Fitness?

I was inspired by an article on Talia Terese in the FitnessRx December 2011 edition where she discusses her workout philosophy, training program and how she maintains such a gruelling workout without compromising her body. Her trainer is a pilates/yoga and dance instructor with a passion for yoga and full-body training rather than split sessions. I love her approach. What I particularly liked was her adherence to self myofascial release using a massage ball and foam roller to ensure that the muscles and supporting tissues aren't stressed and strained prior to and following a gruelling training session.
Talia Terese Myofascial Release

" Rolling out the muscles helps to release the knots in the fascia, which surround the uscle. Inense training can cause the fascia to become tight, causing inflammation, which leads to a thickening of the tissue...Chronic tightening of the fascia leads to pain and irritation all over the body...I would recommend that individuals roll at least three ties per week and stretch as well." - Michelle Adams.

 Ask at your gym for assistance with using the foam roller to release tension in the glutes, back, IT band and hamstrings - often there are one or two trainers with a passion for the roller and the best ways to use it!

Olympic Uniforms - GB leading the pack

Holly Avil in adidas uniform for GB athletes
Ok, hate to be unAustralian but the Stella McCartney designs for London 2012 Olympics uniforms are killer!

Knowing my penchant for suddenly wanting a tennis dress when the tennis hits Melbourne, I might be doomed once the Olympics starts up. Already coveting those shoes. And the black? So chic and so slimming too! Ok, I digress. Do you love it?

Can't wait to see what the Australian team are wearing. With so many awesome Aussie designers, surely we can give GB some major competition in the fashion stakes.

Barre classes at Fernwood and Kew

Portable ballet barre
The wonderful Deb has organised two portable ballet barres for the Barre classes to begin at Fernwood Fitness in Preston when the newly renovated club opens soon! Fantastic.


 
Barre Sculpt kicks off tonight at Kew Recreation Centre - I know a couple of my favourite women
Grand plie
will be there and I can't wait. Poor Gemma is getting a lift home with me. Little did she realise she'd be roped into giving a feedback session on the class. Usually peak-hour traffic too. Better think up some long answers or the poor girl will end up jumping out the window and running home along the Chandler Highway. Hi Gem, love you!

How do you recover?

Massage
After many, many months, out of desperation I booked a massage yesterday and it was worth every cent and more. I had been getting a tingling sensation down my right arm ever since my back incident a few weeks ago and despite my doctor shrugging and the pharmacist handing me some antihistamines, nothing worked. Because the upper limbs are related to the cervical spine when it comes to nerve issues, I decided manipulation to release any compression or tension around the neck might make it better. No tingling in the last 24 hours! Sometimes, we know our bodies better than any professionals and authorities (do NOT avoid your GP on this basis!). Anyway - I find massage is my ideal recovery of choice. Even if it hurts like HELL at the time (trigger points to release infraspinatus? TORTURE)
How else do you deal with muscular pain or soreness?
Delayed Onset Muscle Soreness
  • Acupuncture (doesn't work for me, but some people swear by it)
  • Hot/cold showers (alternating hot and cold blasts of water)
  • Ice packs or ice baths (no thanks)
  • Foam roller stretching (great for the ITB)
  • Magnesium/calcium supplements (great for those doing endurance training and vegans)
 
Foam Roller ITB release

Meat Free Monday

In honour of Stella McCartney's campaign for Meat Free Monday in Britain, I would like to suggest that if you're really into your meat-based meals, try assigning one day a week to trying a new vegetarian recipe. Not just for the sake of giving up meat, but to rediscover how much flavour and diversity there is without needing to add meat. Thank god for Google. All you need to do is type in "vegetarian recipes" and bang, options galore! To inspire you, here are some yummy options:
Chickpea Burgers with raita
Chickpea Burgers with raita

Avocado and Corn Salad
Avocado and Corn Salad

Vegetable rice paper rolls 
(I'd replace the tzatziki with avocado, but that's personal preference!)


Got a good recipe? Tried one of these?

Eating all about the mind!


So, today I did a great workout. Gave myself a pat on the back, beamed with pride and went on to eat TRIPLE the amount I normally eat! Felt physically awful, but more than that, I felt soooo guilty. This is no way to feel when it comes to food and having overcome a serious eating disorder several years ago, I refuse to wallow in guilt over bad choices. I have to admit, when I find myself anxious or upset by things, as unhelpful as I know it is, I still head for the fridge 60% of the time! Unfortunately, knowing all the facts about food and nutrition is not a safeguard against making unhealthy choices.
The reason I'm writing about it is because I want you to know that we all have habits and relationships with food, and sometimes it takes really bad choices to make us assess what that relationship is about and what needs to change so that it isn't doing us damage physically or emotionally! I hope by being open and honest about it, you feel that you can be too, even if it's just with yourself. I know you haven't been big on responding to my posts, but I'd love to know how you deal with stress and anxiety in healthy way! I'll just have to accept that today wasn't a good one, but for the most part, I do make choices that nourish me and that I'm proud of. I hope you can say the same.

My Barre 3 Month of Workouts



Here goes - a month of unlimited barre 3 workouts - if you see me cringing a little at the sight of a staircase or wincing when I laugh, that will be my hard working glutes and transverse abdominus crying "Stop USING ME!" However, on the upside, you know those gold Kylie Minogue hotpants? I might be able to carry them off! We all need a dream, right? If you want to see what I'll be doing, head to My Barre 3 for info on the program. Think I'll kick things off with Ballet Boot Camp (FREE for all - highly recommended!)

Barre Sculpt starts at Kew YMCA

Pilates rollover
Barre Sculpt starts at Kew YMCA when the new timetable commences March 19. I know 4.45pm isn't easy for a lot of you, but it would make my day to see you come and try the class! All going to plan, I will be starting Barre Core with the lovely Emma Seibold at Barre Body in the city at the end of March. I look forward to telling you more about that closer to the time. As always, any questions or comments about the class or other classes I teach are more than welcome.




Barre Sculpt
Why
·         To strengthen deep stabiliser muscles that hold the spine and ribs in their ideal alignment
·         Improve posture through correcting muscular imbalances and focusing on lengthening through the spine

Engaging core muscles in the abdominals, hips, back and glutes to strengthen and shape these muscles
·         Increased flexibility and balance

  How
·         Combining isolation exercises into the stabilising muscles through the core and limbs that are often overlooked in weight and aerobics disciplines
·         Focusing on a combination of isometric exercises and stretching to elongate and shape muscles (hence, the dancer’s physique)
·         Combining the core focus of pilates, the grace of yoga and the traditions of classical dance training to sculpt and define lean muscle
What
·         A structured 60 minute class that allows modifications for all levels of fitness
·         An excellent addition to aerobic (cardio) training
·         Proven to lengthen, tone and shape the “trouble spots”: thighs, hips, stomach!


 
Where
Thursdays in the Creche
4.40pm with Cat

Women's Day & Exercise alters your DNA

Two things to be thrilled about today! Firstly, it's International Women's Day, so on behalf of the sisterhood, go and do something strong and impressive and amazing. As long as YOU think it's awesome, it is! If you need some ideas, there are a whole bunch of events in Victoria.
Secondly, an article in Huffington Post suggests Exercise Alters Your DNA.
"Zierath and colleagues recently found that healthy, but inactive young adults experienced an immediate change to their muscle cells' genetic material when they engaged in just a few moments of exercise on a stationary bicycle...Bottom line: While each of us inherits our own unique, hardwired, unchangeable version of the genetic code, epigenetic factors such as lifestyle and diet can radically change what our genes do." 
Opinions? Proof otherwise? C'mon you science-types, speak up!

Inspiration

For the past few days, I've been laid up with a painful lower back (ahem, may have been overdoing it a little), but the good news is I'm back in working order (well, 98.2%).
The OTHER good news is that I was able to occupy myself with my favourite inspirations to live a fit, healthy, active life. I want to share them with you, from podcasts to youtube videos. Happy Thursday.

Oxygen Magazine
Jillian Michaels
  • Cassey Ho's Blogilates : 10 - 30 minute "pop" pilates workouts that target "trouble" zones - fun and challenging
  • Jillian Michaels Podcast : She is not the harsh shrew she is on Biggest Loser. She's funny, smart and addresses so many issues in around half an hour including call-in questions
  • Ben Greenfield Podcast : If there is a fitness or nutrition related issue that Ben doesn't know about, I will die of shock. Entertaining, enlightening and if you repeat about 1 minute of what he says word for word, you'll really impress the triathlete/ironman in your life
  • Oxygen Magazine : Free workouts, nutrition advice, and a whole lot of photos that will make you feel really crap about your abs (but you WILL want to go workout afterwards)
  • Nike Women Training Club : some killer moves. Subscribe on Facebook to get training drill videos!
 Got any to share? Love to hear about it!

Juice bar + yoga/pilates venue


 Ever since returning from Ubud in May, I've been missing the ability to read a menu with multiple pages full of raw veggie/fruit juices in almost every cafe you enter! I think Melbourne is crying out for a place with some hipster atmosphere and a million and one juices.


One of my favourite places was The Yoga Barn with a fantastic 7-day schedule of yoga, dance and pilates classes for all levels and styles. They had a brilliant outdoor cafe too, as well as an ayurveda clinic. (The menu (pdf) for you curious types!)

So, what I want to know is:
  • do you think this would work in Melbourne? 
  • Would you want to go here? 
  • What time would you want to go to classes?
  • Would you want to attend casually or sign up for a multiple pass visit?
  • Have you seen this work elsewhere? Details!
Really appreciate your feedback!

Emma Seibold of Body Barre

I had the great privilege of interviewing Body Barre founder and instructor, Emma Seibold. She managed to find the time between running a business, attending a festival in Byron Bay, looking after her baby and teaching to answer some questions for me. Enjoy!

Could you describe the structure of your BodyBarre class and the rationale behind the type of exercises in class?

We move through a series of strengthening and stretching exercises in isometric and interval formats targeting the arms and back, legs, seat and core. Strengthening sets to sculpt the muscles are complemented by yoga stretching sets to shape the muscles. We work the entire body in a dynamic and fun session.

 Who will this class benefit and how? 
 
Barre classes are good for people who want to tone and shape their bodies. Visible results are obtained very fast so it has a very wide appeal. We offer modifications in all of our classes; the goal is to challenge everyone, but also make sure that people are working with their own bodys’potential and limits.  

As a yoga instructor, what does yoga mean to you and why do you want to teach it?

Yoga is my heart & soul and my greatest passion. It’s what grounds me and keeps me sane. It has nursed me through breakups, supported me through pregnancy, made my heart sing in the mornings and made me fall in love with it. I teach it because I love it so much. I love working with students at an individual level. A great class for me is where I can lead someone to have an “aha” moment in a posture.
 
How often does a participant need to attend a BodyBarre class to see results?

Most people see results within about 10 sessions and 3 sessions per week are recommended.

Tell me about the studio space and why it is designed as it is.

I wanted the studio to be a beautiful, open, light and bright space that it warm and welcoming and has a boutique feel to it.
 
What are your plans for Barre Body in the coming year and how can we stay up to date with the latest classes and news?

We plan to grow! We are adding more classes to the timetable and opening another Melbourne studio and a Sydney studio in the next 12 months. Keep up to date by liking us on facebook and signing up for email alerts (or love notes as we call them). 

http://www.bodybarre.com.au

BarreSculpt at Kew Recreation Centre in March

Barre Sculpt
Inspired by the big trend overseas to incorporate ballet work, pilates and yoga, I am instructing a class  that aims to lengthen, stretch and shape the muscles. Core strength (meaning your abdominals, hips and back) is a major focus, so too are balance and increasing flexibility through motion.
If you love power yoga, If you love pilates
If you love dance
Join me for Barre Sculpt at Kew Recreation Centre in March! Any queries? Email me.

Step up and shape glutes and quads

Happy Friday! Here's something for your weekend. Step ups are brilliant - not only do they get your heart rate up, raising a sweat and burning up calories like magic, but your quads and glutes work extra hard if you add in a knee raise once you've stepped up (see image).
To maximise heart rate and total energy expenditure, do a superset combining 1 minute of step ups with 30 seconds of push-ups and 30 seconds rest for 5 - 10 minutes depending on your fitness level. Don't say I don't look after you!

Cat and Gemma spending Tuesday lunch at the barre

On Tuesday, the lovely Gemma and I will be trotting into the city (well, taking the train) to try Body Barre at Barre Body in Flinders Lane. Sure, we may not master the art of looking like ballerinas after one class (maybe Gemma will, she's got the hair and poise mastered!) but we're both excited about mixing the principles of pilates, dance and dynamic stretching. I also understand they have a kickass Vinyasa class - I'd love to hear back from any participants!

What is your WHY?

Turkish get-up
Morning all - I know this is a bit lazy, but I'd like to direct you to a blog post I found inspiring and I think it is always good to question what you do, how you do it, and why you're doing it. Once you can articulate it, you can remind yourself of it when you're tired, when it gets hard, when you have other things to do, etc.
So! Here is strength & conditioning expert Molly Galbraith's blog post.

Tricep Attack!

This one is for you Meghan! How to deal with tuckshop arms/bingo wings/insert_nasty_flabby_arm_slander_here. There is no way to spot reduce excess weight, sadly.
So, first of all, clean up your diet so that all this tricep work isn't hidden by donuts.
Secondly, grab a mat, some light to moderate hand weights and a chair or bench.

Tricep kickbacks
1. Bend from the hips, supporting one knee on a bench and brace your abs, lengthening through the spine. Try not to hunch!
2. Hold the weight in an "L-shape", with your elbow close to your torso, in line with your shoulder.
3. Raise the weight so that your arm is long and straight, squeeze through the back of the arm, then return to original position.


Tricep dips
1. Sit on the edge of a chair/bench with your hands close to your thighs.
2. Inch forward until you are only supported by your hands, with feet at hip distance ahead of you (further out than your knees)
3. Lower yourself, keeping your back close to the bench, until you are at a 90 degree angle to the ground, then push through the palms of your hands to rise until arms are almost straight
4. Repeat, without sitting back on the chair/bench until you have completed a set.
Overhead extension

1. Hold a dumbell or weight with both hands over head
2. Frame the face with elbows - trying to keep your biceps close to your ears throughout the exercise
3. Lower the weight behind the head (only your forearms are moving!), then raise the weight to starting point
4. Brace through the abdominals for stability
Chaturanga Dandasana
1. Yogis will know this pose from their regular ashtanga class - for the rest of us, it's basically a tricep push up, where you hold at the lowest point before pushing up to start (or through to upward dog)
2. Keep your elbows in close to your body, shoulders away from ears, abs braced, eyes on the ground and heels pushing back
3. Push through the palms to raise back to start position
  4. You CAN do this from your knees, the same techniques apply