tag:blogger.com,1999:blog-54014840900448586902024-03-05T14:54:50.765-08:00The Dailey Method BlogAnonymoushttp://www.blogger.com/profile/06938753678416555122noreply@blogger.comBlogger90125tag:blogger.com,1999:blog-5401484090044858690.post-88892886908919489232014-11-18T05:00:00.000-08:002014-11-18T08:09:35.626-08:00Lessons Learned From My Broken Ankle<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">It’s been over 6 weeks since I broke my ankle and I spent 4 weeks on
crutches and 2 more weeks in a boot. I’m a proponent of trying to take the
things that happen to me (good and bad) as an opportunity to learn and grow and
this experience was no different. In the beginning 6 weeks seemed like forever,
and now it seems like it was nothing. Yet another reason perspective is
everything! <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">What happened? I was hiking with my 115 lb rhodesian
ridgeback Toney and his girlfriend Harley. They were playing, got out of
control, and flew into the side of my shin. I rolled my ankle and broke off the
maleolus of my left fibula. I had no idea it was broken. I’ve never broken a
bone before and figured it would have to hurt worse than it did. I walked
down the mountain, did the proper R.I.C.E treatment. Taught a class the next
day, came home and R.I.C.E’d again. I taught two more classes the next day and
finally accepted that it wasn’t getting any better. When I went in for an
x-ray, the prognosis was a clean break. That’s when I finally cried “I do not
have time for this!”<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The moment I fell I had two things simultaneously go through
my mind: vanity thought “what if I won’t be able to wear high heels?” (I still
can’t and have a feeling it will be a while...). But then I thought “the Universe
just knocked me over to force me to slow down, sit, be present and vulnerable”
and that is what I have been focusing on - thank you Universe!<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Some other lessons I learned from this experience: <o:p></o:p></span></div>
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<li class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;">I definitely had to re-learn how to ask for help. I needed people to do everything for me! I tried to take my kids with me everywhere to be my sherpas and doormen but that wasn’t always possible. I couldn’t even carry a cup of coffee from the counter to a table. One night early on I tried to get a glass of water up the stairs to my bedroom and it took me 20 minutes!</span></li>
<li class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;">I learned that my kids are way more capable of doing chores and helping out than I give them credit for or expect of them. This definitely shifted the "mom does most and you do a tiny bit" paradigm in our house!</span></li>
<li class="MsoNormal"><span style="font-family: Arial, Helvetica, sans-serif;">I learned to look at and approach things differently, especially when it wasn’t the easy route. I had two trips to Southern California planned during my crutches phase. One for the <a href="http://thedaileymethod.blogspot.com/2014/10/my-experience-at-warrior-one-project.html" target="_blank">Vimmia retreat</a> and the other for the Venice Beach Intensive workshops. My first instinct was to cancel at least the first trip, way too hard to do- right? I was advised by a friend that was crippled for a long time to do everything I could during this time and to learn as much as possible. It wasn’t easy, but also not as hard as I thought it would be. Being out of your comfort zone is where the magic happens- right?</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzkqXcshwtk_a56N-wceHIfmhWgBgu2_x5YlqQMe4Xgmyz4GapgRnXph-SOzWm1Z_9GxWvVp1yypRGpyxNMmw' class='b-hbp-video b-uploaded' frameborder='0'></iframe></span></div>
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<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial, Helvetica, sans-serif;"> I
learned to say “I am grateful for my broken ankle.”</span></li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1; tab-stops: list .5in;"><span style="font-family: Arial, Helvetica, sans-serif;">Professional
lesson? Huge! From the second day I was in the boot and crutches I took
class, primarily sitting on a small stool, and figured out how to do at
least 80% of class. My mantra was: “when in doubt just plank”.</span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8A0VDCT3jXUahm-1GufOal9PuySCLzNScrJBKhrxY8ThN5vveic3cxibl2YOumji0Vp4VwU95NnbjBZV7uO40Z_2d27TCDpSoKglFxNe5B-_SfZo3KRgb8p9s7AS564TbszSLOiEmGKp0/s1600/IMG_5470.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8A0VDCT3jXUahm-1GufOal9PuySCLzNScrJBKhrxY8ThN5vveic3cxibl2YOumji0Vp4VwU95NnbjBZV7uO40Z_2d27TCDpSoKglFxNe5B-_SfZo3KRgb8p9s7AS564TbszSLOiEmGKp0/s1600/IMG_5470.JPG" height="320" width="320" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">It was an amazing “intensive” for me on how to help people
modify the entire class for foot, ankle and knee problems and made me even more
proud of this Method for how accessible it is no matter what condition you’re
in.<br /><br />With love and solid bones,<br /><br />-- Jill</span><br />
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<o:p></o:p></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com3tag:blogger.com,1999:blog-5401484090044858690.post-20314586308057848032014-11-11T05:00:00.000-08:002014-11-11T07:12:16.208-08:00Fall Workshop Series<div dir="ltr" style="text-align: left;" trbidi="on">
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<!--StartFragment--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10pt;">My favorite <a href="http://thedaileymethod.blogspot.com/2014/06/inside-dailey-methods-core-values.html" target="_blank">CoreValue</a> of all? Always be a Student. </span><!--EndFragment-->
</span><br />
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<span style="font-size: 10pt;"><span style="font-family: Arial, Helvetica, sans-serif;">This is
the reason why the I love my job the most in the Fall. Six times a year we hold
what we call our “workshop intensives”, offering <a href="http://thedaileymethod.blogspot.com/2013/09/the-importance-of-continuing-education.html" target="_blank">continuing education</a> for all of The Dailey Method trainees, teachers and owners around
the world. In the Fall we hold them once a month September through November,
beginning in Chicago, then to Southern California (this year Venice Beach) and
wrapping up this weekend in Fairfax and San Francisco. <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 13px;">Undoubtedly my favorite part of my job is teaching classes and training teachers. I get to do this in mass along with the </span><a href="http://thedaileymethod.blogspot.com/2014/01/meet-our-master-teacher-trainers.html" style="font-size: 13px;" target="_blank">Dailey Method Master Teacher Trainers</a><span style="font-size: 13px;"> because we generally have 50+ people participate on any given day. Our workshop intensives are also an incredible opportunity for me to continue to learn and be inspired by the many talented, intelligent people that are part of our Dailey Method family. Our shared passion for The Dailey Method and it’s continuing upward evolvement creates an energy that feeds the love of learning in all of us. </span></span></div>
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<span style="font-size: 10pt;"><span style="font-family: Arial, Helvetica, sans-serif;">We vary
the workshops’ subjects throughout the year and this series was my favorite to
date. We continued our training using our new resistance band props, defined
The Dailey Method language through our primary (Align, Engage, Move) and
secondary (Stabilize, Space, Support, Smile!) alignment principles and got a
deeper understanding of the shoulder girdle and how to optimize the strength,
support and fluidity of movement in this complicated part of our anatomy.
Dailey Method anatomy training is offered as well as master classes to
illustrate how to take all of the information from our workshops and use it in
a real class setting. There is something for everyone in our intensive series.
From brand new teachers in training to seasoned teachers and studio owner’s,
everyone leaves inspired and armed with the tools and knowledge to bring the
ultimate in alignment, balance and results home to Dailey Method students
around the world. <o:p></o:p></span></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhex74cysXQby3XKB58bpKpy2DHS7LBTbyqcL5PfCn2oaP_GQeDusejTJ5A0JhllkFUfzAVoRS6fgW_ZIM4n3gCUAxF84WMIt-uuNRMGdVexJngLVFWWziwyybi5d4fRkGgDp3WsHm7zM_G/s1600/photo+2.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhex74cysXQby3XKB58bpKpy2DHS7LBTbyqcL5PfCn2oaP_GQeDusejTJ5A0JhllkFUfzAVoRS6fgW_ZIM4n3gCUAxF84WMIt-uuNRMGdVexJngLVFWWziwyybi5d4fRkGgDp3WsHm7zM_G/s1600/photo+2.PNG" height="316" width="320" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 10pt;"><span style="font-family: Arial, Helvetica, sans-serif;">My
biggest take-away from the workshops this year was truly appreciating how the
language of the Dailey Method and our secondary alignment principles in
particular apply to my world outside the studio as well. I left the
workshops feeling inspired not only to continue to grow in my practice as a
Dailey Method student and teacher, but also in my life as a friend (to myself
and others) mother and partner.<o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-size: 10pt;"><span style="font-family: Arial, Helvetica, sans-serif;">Here’s to
always being a student,<o:p></o:p></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: 10pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
-- Jill</span></span></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com3tag:blogger.com,1999:blog-5401484090044858690.post-65982591084468154582014-11-03T07:34:00.000-08:002014-11-03T07:34:11.190-08:00November Word of the Month: Support<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzyF0uaKTr1-KdZI84TYTEpTUv08bbVLwyqxkPfRCOa5MvJ-TmRqd0d_D1NGA2mcIYjBbEaO316PsB5UYQC9HgyXfFCx_su-RXlGadspgGmWgHsbg5LeYX8LYfr_-J9Dviff5CfbtJkWxm/s1600/shutterstock_43249717.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzyF0uaKTr1-KdZI84TYTEpTUv08bbVLwyqxkPfRCOa5MvJ-TmRqd0d_D1NGA2mcIYjBbEaO316PsB5UYQC9HgyXfFCx_su-RXlGadspgGmWgHsbg5LeYX8LYfr_-J9Dviff5CfbtJkWxm/s1600/shutterstock_43249717.jpg" height="240" width="320" /></a></div>
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<span style="font-size: xx-small;">Photo Credit: Shutterstock</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The word for November is SUPPORT, continuing the exploration
of The Dailey Method Secondary Alignment Principles: Stability, Space, Support
and Smile!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">SUPPORT comes from within. Just like The Dailey Method
practice, support is an inside-out practice. There is a tendency to think of
support as something <i>I give </i>or as something <i>I receive.</i> While
giving and receiving support is a beautiful thing, we’re not really capable of
doing either fully until we learn the art of supporting ourselves. When we talk
about support, we’re talking about STRENGTH. And self-support is where our
power begins!<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">In the physical sense, support relates to the engagement of
our muscles around our skeletal structure. Ideally first we <i>stabilize</i>
through foundation and then create <i>space</i> on the inhalation so that we
can exhale to <i>support</i> our ideal alignment by hugging muscle to bone and
to the midline through muscle contraction. Our focus on engagement at TDM
is to start with the deepest layers of support- pelvic floor, transverse
abdominis- and then layer the muscular support outward from there. This is the
truly physical inside-out support you can achieve from your Dailey Method
practice. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Self-support translates not just to our bodies and the
physical, but also to our lives! Oftentimes we find ourselves so focused on
supporting others (children, partners, friends, co-workers, clients, etc.) that
we have very little left for us. Oftentimes our best energy goes to others
until we find ourselves feeling drained and depleted. Do you take care of
everyone else’s needs, and put your own last? <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Try to visualize how great it would feel to start each day
feeling centered and calm,<span style="mso-spacerun: yes;"> </span>stable and
spacious - knowing you are fully supported all the time, and that in every
moment you have abundant energy and strength to tap. It’s so easy to be pulled
and eventually drained by strong external energies (the people we love, the
things we love, and the obligations we feel) so it is a life practice to keep
coming back to our internal compass, creating and feeling support from within,
from ourselves.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here are some ways to practice real SUPPORT and create real
STRENGTH in your life: <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>KEEP NOTICING </b>– Hopefully you’ve been doing this for
the last couple months. Keep doing it. Every time you arrive in your practice,
take a few seconds to notice your body (sensations), your mind (thoughts), and
your heart (emotions.) This month, take it another step and notice how you are
also SUPPORTING YOURSELF. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>CHECK STABILITY</b> – It’s impossible to feel strong if
we don’t feel stable. Make stability priority #1 for your deeper self-support
practice. Practice in class beginning with foot and hand foundation and then
add in your powerful breath, for space. Focus on using your deepest muscles
first to hug inward, narrow and support your alignment prior to layering on
your movements. Come back to this concept throughout your day. If you find
yourself feeling anxious or freaking out about something, notice(!) what’s
happening and give yourself a minute. Take a deep breath. Focus on the ground
underneath you and try to center yourself from there. Make some space for
yourself. You’re ok. You’re more than ok! Create more stability in your body
and life, and you’ve established the foundation for great things. Give yourself
ROOTS to RISE.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>BREATHE </b>– Breathe better by breathing mindfully. Use
your <i>inhale</i> breath to expand your heart and lungs, and to create space
and length from your heels through the crown of your head. Use your <i>exhale</i>
breath to hug muscles to bone and muscles to midline, providing muscular
strength, support and added stability. Inhale... Exhale... feel your
breath support you.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>BALANCE SPACE AND SUPPORT </b>– If you feel “tight” in
your body, you probably need to focus on more space. If you are more naturally
flexible (or looking to challenge your body) focus on support. In an ideal
balanced practice, space and support work in the body harmoniously together.
Your practice should balance ease and effort, just as in life. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>FOCUS YOUR SUPPORT</b> - Your TDM practice gives you a
great opportunity to learn how to focus where and how you use energy. When
we’re not thinking about it, we tend to spread our energy all over. Be
intentional and specific about where and how you create support in your body.
Make brain/body connections to focus on the areas of the body targeted in each
section of class. In Arm Work, really focus on the muscles of the arms,
shoulders and upper back. In Thigh Work focus on the quadriceps, working them
in their most lengthened shape. In Seat Work focus on feeling how the muscles
of the pelvic floor, abdominals and seat work together in opposition (or
balanced action) to build strong gluteals, which in turn support a healthy
spine! Listen to your teacher for support, ideas, and refined cues. And notice
what your body needs each time you practice.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>TAP YOUR SUPPORTS</b> – Support is an inside-out
practice, but know that you are also always surrounded by supports! Your
breath, your foundation, your bones and your thoughts are all supports. When we
are centered, connected and “in the flow” of our lives, the whole universe
supports our path and well-being, and “supports” start to appear everywhere.
Even sadness and setbacks (like a broken ankle!) can be supports disguised as
challenges. In class: props, teachers and the students around you are supports
and sources of shared energy and shared intention. Every time you inhale,
visualize yourself breathing in your best energy. Feed that energy, nurture
that energy, and know that energy is always there for you to tap when you need
it. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>SHARE YOUR SUPPORT – </b>Once you’ve developed your
inside-out practice of tapping and nurturing your own best energy, you may find
you have a lot more of it to share. When you are able to come to situations and
interact with people from a grounded, centered, positive place you create a
shared space that IS supportive. And when you are mindful and intentional about
how you are sharing your energy, you won’t feel so easily drained or depleted.
And when you do get run down, you’ll know how to start at the beginning and
practice self-support. Because it should always start within. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This month practice self-support. And notice the power of
the supports within you – and around you – every day. We believe in you to the
core! <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">With love and tons of support,<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-- Jill & Lorna</span><o:p></o:p></div>
</div>
Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-18607352825949313312014-10-28T07:27:00.000-07:002014-10-28T07:30:22.687-07:00Halloween Recipes<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: Arial;"><br /></span>
<span style="font-family: Arial;">Nothing says Halloween like
a Pumpkin! Actually my children would not agree with me - they would say it’s
candy...</span><br />
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<span style="font-family: Arial;"><br /></span></div>
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<span style="font-family: Arial;">Around this holiday I like to add pumpkin to my menus - I love to eat
seasonally and it allows for the opportunity to add an extra veggie into the
dish. Perhaps this offsets some of the candy??? Here are a few of my top picks
right now:<o:p></o:p></span></div>
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<span style="font-family: Arial; mso-fareast-language: EN-US;">I
start pretty much every day with a smoothie. I’ve been feeling stuck in my ways
with my ingredients and this is a great way to mix it up! My base is always raw almond milk and it is super easy to <a href="http://www.food-lifebalance.com/2014/03/25/oh-so-easy-almond-milk/" target="_blank">make at home</a>!<o:p></o:p></span></div>
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<span style="font-family: Arial; mso-fareast-font-family: "Times New Roman";"><a href="http://thesimplekitchen.net/pumpkin-pilaf-salad-with-roasted-pumpkin-seeds/" target="_blank">Pumpkin Pilaf Salad with Roasted Pumpkin Seeds</a>: It’s the perfect season for a
warm salad - and who doesn’t love pumpkin seeds?!<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHbco0pfECMLjhjOmhVySbPwh_zuJ5Svee8yWoAAWgrhTgtgGpRDijZNm3swm4ZFlVF6Bnjjg0FsLnDCLDlkuTBY0v6QUw-AMW0TvyBZSqzKJ2lYROU5TGO6rsaQdJZBuMNDkb1OSOatMo/s1600/Screen+Shot+2014-10-27+at+12.11.45+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHbco0pfECMLjhjOmhVySbPwh_zuJ5Svee8yWoAAWgrhTgtgGpRDijZNm3swm4ZFlVF6Bnjjg0FsLnDCLDlkuTBY0v6QUw-AMW0TvyBZSqzKJ2lYROU5TGO6rsaQdJZBuMNDkb1OSOatMo/s1600/Screen+Shot+2014-10-27+at+12.11.45+PM.png" height="320" width="230" /></a></div>
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<span style="font-family: Arial;">Happy
Halloween to you and yours. Mine will be the Joker, Robin and a Highlighter.
Check my </span><a href="http://instagram.com/jilltdm" style="font-family: Arial;" target="_blank">instagram</a><span style="font-family: Arial;"> for photos - I’m
confident they’ll be adorable!</span></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-1443811198258179442014-10-22T05:00:00.000-07:002014-10-22T05:00:08.408-07:00Fit Tip: The Importance of Back Body Strength<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">Some people have no idea what they look like from behind.
When we look in the mirror our front body is our general view point. Yes, we do
turn around to check out the back sometimes but even then it’s not typically a
straight-on view. There’s a different self awareness between front and back
body for most people. Most of our daily movement is front body; we move
forward, lifting our knees, flexing at the hips and moving our arms in front of
us. There also is a tendency in exercise for people to emphasize strengthening
these same muscle groups because they want to tone what they can see in the
mirror - of course!<o:p></o:p></span></div>
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<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">Spine extension during the recent workshop intensives in
Venice Beach, CA</span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">At the Dailey Method we know for a balanced and truly
healthy body and life we need to have strength inside and out, upside and down
and front to back so we continually emphasize balancing out the work between
the muscles all the way around the body. We believe that quality back body
strength has components to help anti-aging. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">What do the back muscles that The Dailey Method targets do
for us?<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Postural support: we need the muscles of our upper back to
hold our shoulders in place in order to have good posture and to allow for ease
and full range of motion for our shoulder joint. Good posture makes us <a href="http://www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are?language=en" target="_blank">look and feel more confident</a>. In addition, strengthening the scapular
stabilizers (including the rhomboids and the serratus) takes the load off of
the muscles of the neck and rotator cuff resulting in greater comfort through
all of our daily activities<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Core power: People tend to think of their core as solely
their abdominals. The core consists not only of the abdominal muscles but also
your gluteals, pelvic floor, deep spinal muscles, and even your diaphragm. The
deepest layer of abdominal muscles, the transverse abdominis is more than just
a front body muscle. It wraps around your waist and connects to your spine via
a layer of connective tissue called the thoracolumbar fascia. Use of the core
from all four sides helps to support your low back, preventing injury and
helping you to move with a more graceful and balanced posture. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">A high lifted seat AND a healthier spine! The Dailey Method
is well known for the strong back body appearance that comes with our signature
seat and thigh work. But did you know that at The Dailey Method you are
also creating a more stable pedestal for your spine to live on and better back
body support for your knees? The gluteal and hamstring muscles are crucial for
many functional movements such as climbing stairs, getting out of the car, and
bending down to pick up groceries. Equal strength and flexibility in your front
and back body will keep you injury free and create healthier joints from head
to toe.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">We hope this inspired you to give it your all during prone
seat work and spinal extension!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Happy extensions,<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br />
-- Jill and Kerry</span><o:p></o:p></div>
<div style="text-align: center;">
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-38571012672710303972014-10-15T09:19:00.000-07:002014-10-15T09:24:19.112-07:00My Experience at The Warrior One Project<div dir="ltr" style="text-align: left;" trbidi="on">
<div>
<br />
This past weekend, I was fortunate enough to participate in
an event called <a href="https://donatenow.networkforgood.org/warrioroneproject" target="_blank">The Warrior One Project</a>, at La Costa Resort in San Diego. Over 100
participants came from across the country to attend this event which was held
to support the Jonah Pournazarian Fund which focuses on the research of a rare
liver disease known as GSD 1b. The event was put on by<a href="http://vimmia.com/" target="_blank"> Vimmia</a>, a brand that represents the physical, as
well as heart and soul of the activist active community.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYp_OU9W5etkmoqO_Evln5XU6KV1XpWmvc5xf4dJH2vFA3KC6rudX98v96fjVUXhEJylV80GrBAcorLSLc7CfgysvP8trmJuaFdka0R3Iu2GtrkcixGjZ-Saa0fxVJXDaAfm4bz-c8pBcX/s1600/IMG_5373.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYp_OU9W5etkmoqO_Evln5XU6KV1XpWmvc5xf4dJH2vFA3KC6rudX98v96fjVUXhEJylV80GrBAcorLSLc7CfgysvP8trmJuaFdka0R3Iu2GtrkcixGjZ-Saa0fxVJXDaAfm4bz-c8pBcX/s1600/IMG_5373.JPG" height="214" width="320" /></a></div>
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<span id="docs-internal-guid-e33bdec8-1492-eb23-38c4-d27762cfea4d"><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: xx-small;">Jonah Pournazarian in center</span></span></span></div>
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There were 24 classes in two days – everything from barre to
yoga to cardio to cycling. All were taught by The Force, top fitness
instructors across the country that Vimmia has chosen as ambassadors for their
brand. The participants came out in full force and worked hard all weekend
long. They were truly inspiring.<o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNAqFpbkTQyYgsAhkZm0cFh1Fz5Okw05upEK7j8f_isBdmNMuZUYu0wNio7we7651ZlIaJIBhztXC0yUrqcSQi2AjH1KvNTDGGeinUy537eJHJfx8mREFEF_fFBljnbN8Kbi8s87jN9fSQ/s1600/IMG_5374.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNAqFpbkTQyYgsAhkZm0cFh1Fz5Okw05upEK7j8f_isBdmNMuZUYu0wNio7we7651ZlIaJIBhztXC0yUrqcSQi2AjH1KvNTDGGeinUy537eJHJfx8mREFEF_fFBljnbN8Kbi8s87jN9fSQ/s1600/IMG_5374.JPG" height="214" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: xx-small;">The Force</span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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Additionally there was a silent auction followed by a fun
night of dancing. I didn’t get to participate in the dancing due to a broken
ankle (wait until you hear what this experience is teaching me!) but I did enjoy
observing the fun.<o:p></o:p></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6AmEzSB-JOgByu-MfcqNtIRMzWSWI7rjLgcStI1SmrUWOIYCMCQ0IsxVq8-N28hufL5TyIi6IKCpuEJJ0SRVuZx_UcBiWoeCdTZTnsDsBKvRLjIJMdV8wCP_gGIFe1SfBgDOtS0bmvSQq/s1600/IMG_5354.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6AmEzSB-JOgByu-MfcqNtIRMzWSWI7rjLgcStI1SmrUWOIYCMCQ0IsxVq8-N28hufL5TyIi6IKCpuEJJ0SRVuZx_UcBiWoeCdTZTnsDsBKvRLjIJMdV8wCP_gGIFe1SfBgDOtS0bmvSQq/s1600/IMG_5354.JPG" height="240" width="320" /></a></div>
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It was an incredible experience to be a part of and I am
grateful that I can use my gift of health and fitness to help support causes
that make this a better world.<o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
The weekend event raised over $50,000.00 for the Jonah
Pournazarian Fund! A huge thanks to Vimmia for making it a priority to give
back and change lives, one little boy at a time. <o:p></o:p></div>
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<br /></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-65867845506720032822014-10-07T08:20:00.000-07:002014-10-10T12:32:05.777-07:00Beauty Product Round-Up<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 11.5pt;">Here is a list of some of my current favorite
products.</span><span style="font-size: 10pt;"><o:p></o:p></span></span></div>
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<a href="http://siliconvalleyjoe.com/batolbrowsandcosmetics/Products.htm" style="font-family: Arial, Helvetica, sans-serif; font-size: 11.5pt;" target="_blank"><span style="color: blue;">TizoSolar Protection Formula</span></a><span style="font-family: Arial, Helvetica, sans-serif; font-size: 11.5pt;">: This is one of my favorite finds. It’s a
sunscreen (SPF 40), primer, and has a tint all in one – it’s kind of magic. If
I’m really lazy it’s the only thing I will put on my face. I highly recommend
you try it!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 11.5pt;"><a href="http://www.dermstore.com/product_Intense+C+Serum+PM_28732.htm" target="_blank"><span style="color: blue;">GlydermIntense C Serum</span></a>: I believe a crucial product for anti-aging and healthy
skin is a C serum. I recently found this one that’s a great compound and a good
price. It’s interesting because it has a little warming effect when you put it
on which I like because it makes it feel potent.</span><span style="font-size: 10pt;"><o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 11.5pt;"><a href="http://www.amazon.com/gp/product/B009P0IK62/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B009P0IK62&linkCode=as2&tag=thedaimetblo-20&linkId=ISFXCEFL3V4YG4H7" target="_blank"><span style="color: blue;">JinSoon Nail Polish</span></a>: I love this line. They have GREAT colors and are free of
harsh chemicals. Debonair </span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: 11.5pt;">is my current favorite for my toes. I always do one coat
only of nude on my fingers. It’s the only way to maintain the semblance of
being continually well groomed without having to do my nails every week. </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: 11.5pt;">:)</span></div>
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<span style="font-size: 11.5pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.amazon.com/gp/product/B008DMHRWG/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B008DMHRWG&linkCode=as2&tag=thedaimetblo-20&linkId=J4K6M5JD3BGN2AWH" target="_blank"><span style="color: blue;">Soapwalla Deodorant Cream</span></a>: Even before my experience with breast cancer, I’d been on
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there that work okay but I’ve yet to find the perfect one. It’s only been a
couple days so far but I’m optimistic. I’ve heard many people rave about so I’m
hopeful! <o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: black; font-size: 11.5pt;">Happy, healthy, beautiful!</span><span style="font-size: 10pt;"><o:p></o:p></span></span></div>
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<br /></div>
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<span style="color: black; font-size: 11.5pt;"><span style="font-family: Arial, Helvetica, sans-serif;">Love,<o:p></o:p></span></span></div>
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<span style="color: black; font-size: 11.5pt;"><span style="font-family: Arial, Helvetica, sans-serif;">-- Jill</span></span><span style="font-family: Times; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><o:p></o:p></span></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-79904009752167323882014-10-01T08:01:00.000-07:002014-10-01T08:01:05.626-07:00October Word of the Month: Space<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">Our word of the month for October is SPACE which is a
continuation from September of The Dailey Method Secondary Alignment
Principles: Stability, Space, Support and Smile!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">As we Align/Engage/Move (our primary alignment principles)
we can get even deeper by putting intention on the “4S’s” mentioned above. In
September we practiced STABILITY, focusing on foundation, grounding, arriving,
noticing, connecting with breath, and feeling/finding stability within. Keeping
the supportive foundation and practice of STABILITY, we can expand our focus to
making SPACE. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL2AswA35YsR_XKJHirwvrj17YLtexXZjE3-NzIgN54tsSGKjNMYSvKGmE3Ws7zOAJalXYnjgS65rWFTwCcOtvptTtay8aBmNe1QSinP5fKHM0Qx7OdbdTq1PrUS4dc6DoQctd4NRBYuBo/s1600/Screen+Shot+2014-10-01+at+7.40.37+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL2AswA35YsR_XKJHirwvrj17YLtexXZjE3-NzIgN54tsSGKjNMYSvKGmE3Ws7zOAJalXYnjgS65rWFTwCcOtvptTtay8aBmNe1QSinP5fKHM0Qx7OdbdTq1PrUS4dc6DoQctd4NRBYuBo/s1600/Screen+Shot+2014-10-01+at+7.40.37+AM.png" height="320" width="228" /></a></div>
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<a href="http://travel.nationalgeographic.com/travel/countries/your-morocco-photos/#/erg-chebbi-sahara-desert-morocco_38561_600x450.jpg" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">Photo Credit</span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Truth: “SPACE” is a step many of us skip (in TDM practice,
and in life) because we’re impatient, controlling, distracted, rushing… or just
eager, excited and ready to GO NOW! In class you may want to get right into
your strongest plank, thigh-work and seat-work. In life, we often plow
forward to fit it all in, rarely pausing between one thing and the next. SPACE
is about noticing these tendencies, and making choices to open up to a deeper
experience. Space is exactly what we need to get that AMAZING class/life we are
constantly striving for. If we remember to pause and take a breath, make space…
guess what? Plank, thigh-work and seat-work are deeper and stronger and
feel way better! And the same can go for the larger arena of our lives. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here are some ways to start creating more SPACE for yourself
right now:<o:p></o:p></span></div>
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<b style="font-family: Arial, Helvetica, sans-serif;">NOTICE.</b><span style="font-family: Arial, Helvetica, sans-serif;"> Every time you arrive in your practice,
take a few seconds to just notice your body (sensations), your mind (thoughts,
your brain-machine never stops generating), and your heart (emotions that are
present right now). Fully arrive and begin your practice with intention. As
soon as we NOTICE sensations, thoughts and emotions, we can separate from them.
If we can observe them, we are not them and we don’t need to be controlled by
them. Notice. Observe yourself.</span></div>
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<b style="font-family: Arial, Helvetica, sans-serif;">SOFTEN.</b><span style="font-family: Arial, Helvetica, sans-serif;"> What??? Not the word you think of first
in an exercise class, right? Try it. When you’re coming into thigh-work, soften
first, notice your stability and then breathe. This softening not only centers
your body and mind, it also immediately opens up SPACE, and sets the stage for
better alignment and a deeper experience. When you soften and breathe, you find
better foundation, your collar bones widen, your heart opens, your lungs
expand, your energy flows, and your senses heighten. It allows the bones of
your body to more properly align naturally, without you forcing it. Softening
allows you to invite, receive, respond, center, connect, expand and be open to
possibility.</span></div>
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<b style="font-family: Arial, Helvetica, sans-serif;">INHALE.</b><span style="font-family: Arial, Helvetica, sans-serif;"> One of the best ways to make more space
is to take a deep breath. See if you can refine your breathing practice this
month, noticing what happens every time you breathe in. Use your
inhalation to find space and length from your heels through the crown of your
head. Inhale to expand your heart and lungs! Feel stuck in an exercise? Feel
stuck in life? Take a deep breath and inhale. </span></div>
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<b style="font-family: Arial, Helvetica, sans-serif;">FOCUS.</b><span style="font-family: Arial, Helvetica, sans-serif;"> With focus and attention we can create
space in our bodies. Here are some things for you to practice in class and cues
you will hear from your Teachers to help you find more space: </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- Move your inner thighs in, back and apart to widen your
sitz bones- this will create space in your SI joint. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- Broaden and laterally expand your legs and pelvis apart-
this allows the thigh bones to stabilize deeper in the pelvis and better align
your knee joint. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- Practice breathing more space and length into all four
sides of your body (side body long) from your hip-bone to bottom rib. Making
more SPACE in your torso on all sides will enable you to get deeper in
abdominal work and allow for greater length and range of motion for your spinal
cord. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- Draw your arm bones slightly upward and widen your
collarbones- this will allow optimal shoulder alignment and greater range of
motion for your shoulder girdle. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- Feel better cervical alignment by lifting your jaw line
parallel to the floor and allowing your throat and back of skull to ease back,
bringing your ears over your shoulders into your plumb-line- creating a healthy
cervical spine curvature. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- Notice how the small expanding adjustments impact the way
you feel in your positions. All of these actions work to help you place the
bones in better alignment and should add EASE to your body prior to the deep
muscular engagement that will come next with SUPPORT. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>ACCEPT & ALLOW. </b>A big part of making SPACE is
accepting and allowing. Showing up for your practice every day also means
noticing, accepting and loving your body every day exactly where it is. Accept
ebbs and flows, in practice and in life. Allow for setbacks. Make your TDM practice
a physical, mental and emotional SPACE that is supportive, centering, positive,
honoring, and empowering. Accept. Allow. Then MAKE SPACE in every way you can
so you are also ready to expand, evolve and transform. That’s a life practice, and one that never ends! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">We are holding a BIG supportive space for all of you, and
for this amazing extended TDM family. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">-- Jill & Lorna</span><o:p></o:p></div>
<!--EndFragment--></div>
</div>
Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-66697791516884468132014-09-24T06:00:00.000-07:002014-09-24T08:51:28.945-07:0030 Clean Recipe Ideas<div dir="ltr" style="text-align: left;" trbidi="on">
<div>
<span style="font-family: Arial, Helvetica, sans-serif; line-height: 1.15;"><span style="vertical-align: baseline; white-space: pre-wrap;"><br /></span></span>
<span id="docs-internal-guid-bf28f939-a33e-5fac-ccdc-e03fada9fd88" style="font-family: Arial, Helvetica, sans-serif; line-height: 1.15;"><span style="vertical-align: baseline; white-space: pre-wrap;">I am in the midst of </span><a href="http://www.the30clean.com/" style="text-decoration: none;" target="_blank"><span style="color: #1155cc; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">The 30 Clean</span></a><span style="vertical-align: baseline; white-space: pre-wrap;"> (day 10 and feeling great!) so wanted to share some of my favorite recipes with you. </span></span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 1.15;">When I do a cleanse like this it’s what I make for everyone
for dinner. My family goes on a cleanse and doesn’t even know it! That’s how good this food is.</span></div>
<div>
<span id="docs-internal-guid-bf28f939-a33e-5fac-ccdc-e03fada9fd88"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span id="docs-internal-guid-bf28f939-a33e-5fac-ccdc-e03fada9fd88"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-E-6sL4Q4sEtGCPYO7er1vvqSlmFczqZ-3QFqQBdCJcG00kkiJKkMtkcMtA3Y_5fXy8rALA364l8UV9chSfP14IfZIUN5Sb1rVajv1UAUQgKo9Hva0bRyToSNqwisCHQe2NR0Yk_j_nQ0/s1600/Screen+Shot+2014-09-23+at+8.33.35+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-E-6sL4Q4sEtGCPYO7er1vvqSlmFczqZ-3QFqQBdCJcG00kkiJKkMtkcMtA3Y_5fXy8rALA364l8UV9chSfP14IfZIUN5Sb1rVajv1UAUQgKo9Hva0bRyToSNqwisCHQe2NR0Yk_j_nQ0/s1600/Screen+Shot+2014-09-23+at+8.33.35+AM.png" height="242" width="320" /></span></a></span></div>
<span id="docs-internal-guid-bf28f939-a33e-5fac-ccdc-e03fada9fd88">
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://phreshandclean.com/gallery1/BLT-and-A.htm" target="_blank">BLT& A</a><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="mso-bidi-font-weight: bold;">INGREDIENTS</span><br />
1 handful <span style="mso-bidi-font-weight: bold;">mixed greens</span><br />
1 teaspoon <span style="mso-bidi-font-weight: bold;">extra-virgin olive oil</span><br />
squeeze of <span style="mso-bidi-font-weight: bold;">lemon</span><br />
1 <span style="mso-bidi-font-weight: bold;">roma tomato </span><span style="mso-bidi-font-style: italic;">sliced and quartered</span><br />
½ <span style="mso-bidi-font-weight: bold;">avocado </span><span style="mso-bidi-font-style: italic;">sliced into chunks</span><br />
2 slices <span style="mso-bidi-font-weight: bold;">bacon</span> <span style="mso-bidi-font-style: italic;">preferably organic, center cut and free of
added sugar and nitrates</span><br />
<span style="mso-bidi-font-weight: bold;">sea salt</span> and <span style="mso-bidi-font-weight: bold;">fresh cracked pepper</span> <span style="mso-bidi-font-style: italic;">to taste</span> <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">*Note: I added onions and pea shoots<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br />
<span style="mso-bidi-font-weight: bold;">INSTRUCTIONS</span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1. Preheat oven to 400°.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">2. Lay bacon on the rack of a foil lined baking sheet.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">3. Bake for approximately 20 minutes, until crispy.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">4. Meanwhile toss the mixed greens with olive oil &
lemon.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">5. Plate the greens, roma tomato and avocado.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">6. Top with chopped bacon. </span> <o:p></o:p></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMWLBS2LgNb1Qadlr6jGcjSWPQDomtB2tqMeNOCAT7A5EjryuFYT5atNroywNoMER-Z8nHUvzvm16y5GLK6tI0V_gSFTo72iBcnvxQ8HhpXZaYM5Jwoi-FiWwtL6l4bc2sabIbP4WSJ0JS/s1600/Screen+Shot+2014-09-23+at+8.38.34+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMWLBS2LgNb1Qadlr6jGcjSWPQDomtB2tqMeNOCAT7A5EjryuFYT5atNroywNoMER-Z8nHUvzvm16y5GLK6tI0V_gSFTo72iBcnvxQ8HhpXZaYM5Jwoi-FiWwtL6l4bc2sabIbP4WSJ0JS/s1600/Screen+Shot+2014-09-23+at+8.38.34+AM.png" height="240" width="320" /></span></a></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.food-lifebalance.com/2013/05/15/sugar-snap-and-garden-pea-salad/" target="_blank">Sugar Snap and Garden Pea Salad</a><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">INGREDIENTS<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">2 cups snap peas<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">2 cups garden peas<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">5 cups arugula<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2 cups kale, stems removed<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">½ cup mint leaves, chopped – can do more depending on your
taste<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1½ -2 avocados, cubed<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">¼ cup lemon vinagrette<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Pepitas and coarse sea salt for garnish<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">INSTRUCTIONS<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1. Bring a pot of water to a boil. Meanwhile, prepare an ice
bath.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">2. Wash the sugar snap peas and de-string them if necessary,
snapping the tip and removing the fibrous strand running lengthwise. If the
snap peas are young, you won’t have to do this. Drop the sugar snap peas into
the pot of boiling water. Cook for 2 minutes, then strain out and drop them
into an ice bath. Once cooled, strain.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">3. Combine arugula, kale and mint to a serving bowl.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">4. Add peas, avocado and dressing and mix well.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">5. Top with pepitas, salt and any additional toppings and
season with salt and pepper if needed.</span><o:p></o:p></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.thefirstmess.com/2014/04/09/vegan-cauliflower-and-roasted-garbanzo-rice-and-peas-recipe/" target="_blank">Cauliflowerand Roasted Garbanzo “Rice and Peas”</a><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">INGREDIENTS<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1 1/2 cups fully cooked chickpeas, towel dried<br />
zest + juice of 2 limes, divided (my limes were extra juicy-seeming)<br />
olive oil<br />
chili powder (chipotle, ancho, whatever you like)<br />
salt + pepper<br />
1 head of cauliflower, core removed<br />
1 tbsp grainy mustard<br />
1/2 tbsp maple syrup/raw honey/agave nectar<br />
3-4 radishes, thinly sliced<br />
1 cup flat parsley leaves<br />
2 sprigs fresh mint, leaves sliced<br />
2 green onions, finely sliced<br />
1/4 cup chopped chives<br />
1 crisp apple (like fuji or pink lady), sliced thin<br />
1 ripe avocado, peeled and cut into chunks<br />
1/3 cup sunflower seeds, toasted<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">INSTRUCTIONS<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1. Preheat the oven to 400 degrees F. Spread the chickpeas
out on a parchment lined baking sheet. Sprinkle them with a bit of lime zest,
chili powder, salt, pepper, and about a tablespoon of olive oil. Toss the
chickpeas to coat and slide the tray into the oven. Roast until lightly crispy
and golden, about 15 minutes.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2. Start turning the cauliflower into rice in batches. Place
a few handfuls of the florets into the bowl of a food processor fitted with the
“S” blade. Pulse the florets until you have small, rice-ish bits of
cauliflower. Scrape the “riced” cauliflower into a large bowl. Repeat with
remaining cauliflower.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">3. Whisk together the remaining lime zest, juice, a little
splash of water, some salt and pepper, the grainy mustard, maple syrup, and 3-4
tablespoons of olive oil. Pour it over the cauliflower rice and toss to coat.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">4. To the large bowl, add the radishes, parsley leaves,
mint, scallions, chives, sliced apple, and roasted chickpeas. Toss it all
lightly to combine. Top it all of with the diced avocado, sunflower seeds, and
some more salt and pepper.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">What are your favorite recipes? Please tell me in the
comments below!<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Bon Apetit,<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-- Jill</span><o:p></o:p></div>
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<br /></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-64233754837752054852014-09-16T08:09:00.000-07:002014-09-16T08:09:55.477-07:00Fit Tip: Why Balance is so Important!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span id="docs-internal-guid-2bac8bb2-7ef5-737c-4009-d70a4152a466"><span style="vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">One of the greatest joys of developing and teaching The Dailey Method is the knowledge that what our students learn and practice in class will help them to be stronger and healthier outside of the studio. Your Dailey Method practice will prevent injuries and allow you to participate in all of the things you love to do. </span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">One of the most important ways in which The Dailey Method
will benefit you in the long term is by improving your balance. Balance
naturally degrades as we age due to loss of muscle and bone mass as well as
deterioration in senses such as vision and proprioception. Falls are the
leading cause of injuries in older adults; each year one in every three adults
65 years and older falls!<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Good news! Research shows that exercise
programs that incorporate balance work can slow that degradation as
we age. The Dailey Method helps maintain and improve balance throughout class
in a number of ways:</span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">- Core strengthening exercises improve balance and
coordination by creating stability from the inside out. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">- Exercises that
strengthen the muscles that support the hips and pelvis are particularly
important in improving balance. </span></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">- Single legged exercises challenge your balance
with a less stable base of support. One more reason to love standing single leg
lifts, single legged lunges, standing seat work, and stretches such as dancer’s
pose, tree pose, and Dailey barre stretch!<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Additionally, The Dailey Method’s strong focus on alignment
and postural awareness helps to improve proprioception. Proprioception can be
thought of as a sixth sense. It is your ability to sense where your body is in
space. Your muscles, tendons and ligaments are constantly sending signals to
your brain as you move. Your brain responds by sending signals back to your
muscles telling them when and how much to contract and release to keep you
balanced and to keep your movements smooth and coordinated. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">And finally, The Dailey Method incorporates a large
repertoire of multi-joint and multi-planar exercises. By working more than one
joint and muscle group simultaneously and by moving your body in all planes, your
brain and your muscles are challenged. You are strengthening your mind-muscle
connection, resulting in better balance and more graceful and synchronized
functional movements.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">The final resting pose at the end of each Dailey Method
class is just as important for balance as all the work you’ve done throughout
the class. Final rest gives your nervous system the chance to integrate all the
deep muscle work you’ve done. It allows your mind much needed quiet and
stillness leaving you with improved clarity to take on the rest of your day. It
allows your heart and soul the opportunity to express appreciation and
gratitude to yourself for your dedication, your hard work, and your decision to
lead a balanced life.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">Here’s to finding more balance inside and outside the
studio!<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Arial, Helvetica, sans-serif;">-- Jill</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-54688502525665055972014-09-09T06:00:00.000-07:002014-09-09T06:00:03.091-07:00My Dailey Playlist<div dir="ltr" style="text-align: left;" trbidi="on">
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Music is pretty much always on my mind, but it has been even
more so lately and inspired my blog topic this week. Yes, you’ve heard it… I
LOVE Spotify. The quantity of music right at your fingertips is so fun and
exciting. The opportunity it allows you to get inspiration from others,
create, and change up playlists is truly life changing - if you have my life:). When I have a great playlist I know I teach a better class because I’m
motivated and inspired. It’s also incredibly motivating to me as a
student when my teachers have current, interesting and creative playlists. I
make it a goal to always have a playlist that I love. Here’s my current spotify
list that I’m taking to Chicago with me for the upcoming teacher workshop
series (keep a watch on </span><a href="http://instagram.com/jilltdm" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">my instagram</a><span style="font-family: Arial, Helvetica, sans-serif;">
for photos from that). Maybe it will inspire you to do a little thigh dancing
or push-ups all on your own! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">A couple of notes on how I design my playlists:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- I always have music in the beginning of my list that that
doesn’t necessarily work for class but for the student's enjoyment while
they’re entering and preparing for class. It sets the mood but still keeps a
calm energy- we can pick it up once I put on the microphone!<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- I try to have a balance of great new music and old music. I know students really appreciate hearing the new but also familiarity to
music is really powerful when people are working deeply.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- I try not to use songs that have profanity but sometimes
the song just demands to be played. My daughter Nico loves to help me find
songs and she found All About That Bass by Meghan Trainor a couple weeks ago.
She said “Mom there’s a couple bad words but it really has positive messaging.” Love! Done!<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- I do my best to time my music so that one song will roll
into the next. I use my playlist to keep me on track with timing. Now you know- if I have to rewind a song “uh oh!” it’s your 70 minute
class.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here’s some pointers on my current list just in case you
want to envision where you’ll be during class for the different songs:<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- My <a href="http://thedaileymethod.blogspot.com/2014/08/fit-tip-importance-of-warming-up_19.html" target="_blank">warm-up</a>
song is Another Love by Tom Odell- LOVE this song right now!<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- Big surprise! you’ll be in <a href="http://thedaileymethod.blogspot.com/2014/06/fit-tip-balance-out-your-quadriceps.html" target="_blank">thighwork</a> and back dancing with “my boy” Pitbull.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- You’ll be stretching during Battle Scars and Good Girls.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- Life of the Party is for Savasana, helping you walk out
stronger, healthier and calmer.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Happy listening!<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-- Jill</span><o:p></o:p></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-84427726113935595992014-09-01T07:25:00.000-07:002014-09-02T07:04:27.557-07:00September Word of the Month: Stability<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">The past three months we’ve highlighted our Primary
Alignment Principles at The Dailey Method: <a href="http://thedaileymethod.blogspot.com/2014/06/june-word-of-month-align.html" target="_blank">Align</a>, <a href="http://thedaileymethod.blogspot.com/2014/07/july-word-of-month-engag.html" target="_blank">Engage</a>, and <a href="http://thedaileymethod.blogspot.com/2014/08/august-word-of-month-move.html" target="_blank">Move</a>. Our word of the
month for September is STABILITY, which begins our focus on The Dailey Method
Secondary Alignment Principles: Stability, Space, Support and Smile </span><span style="font-family: Arial, Helvetica, sans-serif;">(4S’s)</span><span style="font-family: Arial, Helvetica, sans-serif;">! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"><a href="http://www.google.ie/imgres?start=98&um=1&hl=ga&sa=G&tbm=isch&tbnid=xm6YvbufKHXMOM:&imgrefurl=http://www.nirvanacounselling.com/positive-affirmations/quotelive-joy/&docid=PzdOSJln09A6yM&imgurl=http://www.nirvanacounselling.com/wp-content/uploads/2009/12/istock_000005460737small.jpg&w=566&h=848&ei=TcaMT6TUJMizhAe3_NjvCg&zoom=1&iact=hc&vpx=187&vpy=64&dur=946&hovh=275&hovw=183&tx=104&ty=88&sig=109392475070842046448&page=5&tbnh=146&tbnw=100&ndsp=24&ved=1t:429,r:0,s:98,i:5&biw=1366&bih=653" target="_blank">Photo Credit</a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">As we Align, Engage and Move we can refine our practice and get
even deeper by focusing on the 4S’s. Stability comes first and relates to
foundation and grounding. Settling the body. Connecting with breath. Focusing
our energy. Feeling and finding support. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Stability is a perfect Word of the Month for Fall. This time
of year typically represents a “coming down” from the free-flow and breeziness
of Summer (even though there is the total joy in occasionally getting to be
alone in an empty house). A return to structure, routine and grounding. Nature
follows these same rhythms, and as Summer wanes we may start to feel the pull
to re-connect deeper within, and with the supports around and underneath us.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here are some ways to invite a deeper connection with
STABILITY into your TDM Practice, and into your life:<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Fully arrive & begin with intention.</b> Set a
mindfulness trigger point to help you arrive: touching the door knob, entering
the front door, grabbing your water bottle, Marching at the beginning of class.
It doesn’t matter what it is, what matters is the practice. Making a choice to
when and how you will fully arrive in your practice, and then let go of
everything but what’s happening right now. Show up FULLY for yourself by being
present.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Breathe.</b> One of the best ways to practice mindfulness
and presence is to simply pay attention to your breathing. As you fully arrive,
start taking deeper breaths. Your body will take cues from your breath, and
come to a deeper/centered place. When you are calm and centered all your body’s
systems function optimally. Breathe deeply and feel the stabilizing effects.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Notice & use supports.</b> We are fully supported all
the time by visible (and invisible/energetic) supports. We have everything we
need to feel stable right now, all the time. Feel your feet. Feel your hands.
If you are sitting, feel your pelvis. Feel your breath. Notice the people
around you. Feel the shared energy and benefits of community practice as you
move and breathe together. Feel the support of your teacher, and the cues she
offers and adjustments she gives. Props are also supports. If there’s a baseboard,
ball, strap or barre there to help you find stability, use it! We often ignore
the supports life offers us instead of simply accepting them with gratitude.
Use and appreciate all your supports.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Focus on Foundation. </b>How you connect with your
foundation (feet, hands or pelvis depending on you position) impacts your
ability to align, engage and move your entire body. Always align from
foundation upward. Please take a moment to revisit these great resources for
how to connect with your Foundation! Here is one on <a href="http://thedaileymethod.blogspot.com/2013/10/our-feet-support-us.html" target="_blank">FEET</a> and here is one on <a href="http://thedaileymethod.blogspot.com/2014/07/fit-tip-finding-proper-hand-foundation.html" target="_blank">HANDS</a>. Use
this month as an opportunity to learn more about your own hands and feet, and
to ask your teachers for help improving your personal foundation! Un-learn your
old ways of standing (walking, running) so you can let your smart feet teach
you a more optimal way to connect and align. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I hope this focus on Stability in September gives you a
feeling of grounding and connection that you’ll carry with you into October when
we’ll talk about SUPPORT! THE DAILEY METHOD practice has been my personal rock
and stability. I’m so grateful for the ritual of practice, and grateful for all
of you and the community that solidifies and strengthens it every day.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Yours in stability,<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-- Jill and Lorna</span><o:p></o:p></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-64721135909979016642014-08-26T08:18:00.000-07:002014-08-26T08:19:11.987-07:00The 30 Clean Testimonials<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">This September many Dailey Method Studios (including the
four that I own in the Bay Area) will be participating in a clean eating
program called The 30 Clean. It starts on September 15th and the final day to
register is September 5th. Details on The 30 Clean and registration can be
found <a href="http://www.the30clean.com/the-30-clean-program/register/" target="_blank">here</a>.
I am a proponent of clean eating programs but also understand the obstacles of participating. They can take too much time, leave a sense of deprivation, make
you feel hungry or just don’t fit well with your lifestyle. I participated in the
program back in May and was so happy with how truly easy it was to follow and
how much I felt like I could continue to incorporate their philosophies into my
eating once the program was over. You can even have an occasional glass of
wine! I also really appreciate the community component because, of course,
we’re always stronger when we work together. In case you’re intrigued, or on
the fence about joining us I wanted you to be able hear from others about their
experiences. Below, are a few success stories from students and a studio owner.
<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">"The Dailey Method and The 30 Clean have changed my life. I
just celebrated my 50th birthday and can honestly say that I've never been in
as good of shape as I am in now. Perhaps most important is that I feel great - physically,
mentally, and emotionally. Reflecting back, I see how my poor eating and
exercise patterns perpetuated a constant state of fatigue and stress. Not
knowing what to expect from a barre class, I decided to try The Dailey Method.
Wow, I loved it and came back again and again. I became stronger and had much
more mental clarity and emotional balance. My body began to noticeably change.
When I first learned about The 30 Clean through TDM, I immediately joined the
challenge. Always grabbing my meals on the go, I was not sure how I was going to
prepare healthy meals. Well guess what - I love, love, love eating clean. The
energy and sheer bliss that I began feeling is ever present as I continue to
nurture my body and mind with truly healthy food. Like TDM, The 30 Clean team
provide an incredibly supportive environment that is rich with information,
guidance and camaraderie. With The Dailey Method and The 30 Clean, I've lost
more than 20 pounds, but I've gained so much more in energy and peace of mind -
not to mention the defined muscles, flat tummy, and healthy glow!" - <o:p></o:p></span><span style="font-family: Arial, Helvetica, sans-serif;">Marguerite</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">"I was introduced to TDM in the Fall of 2011. After my first
class, I was hooked! A couple months later, I joined the trade staff working
Front Desk for the studio. My practice progressed and I became stronger and
leaner as months passed by. After participating in the studio's first 30 Day
Challenge, I was in the best shape I'd been in for a long time! Then, life
happened and it all changed. My work and family schedule only allowed me to
attend 2-3 classes per week when I was previously doing 5-6. Pair that with
poor eating habits and there you have it...20 pound weight gain! I had no
energy, bad cravings, and struggled every time I took class. By the end of last
year, I was determined to get back in shape and transition my family into
eating clean, whole foods. We joined The 30 Clean New Year Challenge through
TDM and that was the first day to a new ME. I'm happy to say that I'm back to
my 5-6 classes per week, and am on my third 30 Clean Challenge. Wouldn't be
possible without my amazing, supportive husband, Mikey, who does whatever it
takes for me to continue on this journey. I've lost 25 pounds and 25 inches
since January and am still going. I have energy, I feel strong and can say I'm
the happiest I've ever been!" - <o:p></o:p></span><span style="font-family: Arial, Helvetica, sans-serif;">Renee C. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">"I have nothing but great things to say about The 30 Clean! The effects of the program go way beyond weight-loss. Yes, you will feel lighter, healthier, more energetic, and less bloated, but what really sets The 30 Clean apart is the community support and camaraderie created on their Facebook boards. The studio truly becomes a community all working towards the same goal. Everyone is rooting for each other and everyone wants to see everyone else succeed! Additionally, as a nursing mother, there are not many "cleanses" that I can do, but since this is not about calorie restriction, it's doable! Bonus - you walk out with a bunch of new recipe ideas!" - </span><span style="font-family: Arial, Helvetica, sans-serif;">Stephanie F - The Dailey Method RB/Poway studio owner</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I look forward to sharing this journey with all of you in
September!<o:p></o:p></span></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-21992386903182991312014-08-19T07:57:00.000-07:002014-08-19T07:57:11.088-07:00Fit Tip: The Importance of Warming Up<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">At The Dailey Method we always begin class with either a
series of marching or squats. Our warm up helps you to prepare for class in a
number of ways.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://harmonyyoga.com/blog" target="_blank"><span style="font-size: xx-small;">Photo Credit</span></a><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">First, these exercises increase blood flow to all of your
large muscle groups helping to prevent injury and improve your performance and
stamina throughout the class. The warm up is also a time to bring focus to your
alignment. Setting foot foundation and neutral spine alignment during warm up
will help you to be more successful throughout the class and carry more
functional posture with you throughout your day. Finally, the warm up is your
time to prepare psychologically for your workout as well. It is a time to leave
the rest of your day behind, set an intention for class, and truly give yourself
the gift of focusing on your own body and your own health for a full hour.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Breathing is an integral part of your Dailey Method warm up.
As you begin to march or squat your heart rate and your breath rate will slowly
rise and your blood vessels will dilate to bring more oxygen to your muscles.
Focus on your breath during your warm up to increase your stamina and tune in
to the physiologic changes happening in your body. Use your breath effectively
during the warm up (let your breath be heard!) and carry that connection with
you as you continue your warm up in our Dailey Method plank series.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The value of focusing on your breath goes beyond the
physiological. Focused breathing gives you an opportunity to ground yourself in
the room and become present. This class is time for YOU so allow yourself to be
fully present to receive the maximum physiological and psychological benefits from every class.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Setting an intention during the warm up can change the energy you
bring to your class. I find that using our Dailey Method word of the month is a
great way to construct your intention. </span><span style="font-family: Arial, Helvetica, sans-serif;">Here are a few examples working with our word of the month -
MOVE: </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1) Mindful/focused movement - notice where there is wasted
energy and focus on being more efficient. Life practice: choose how to spend
your energy versus letting people or circumstances pull you.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2) Moving with boundaries - feel the boundaries created by
your best alignment & engagement and stay honest to them. At the same time,
work at your edge because that's where the change happens - that's how your
boundaries grow & expand. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">3) Move with grace - find the balance between effort and
ease. Work hard but use the breath to keep it graceful on the outside. Life
practice: be centered & strong on the inside, but stay kind and open on the
outside - receptive to life. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">4) Appreciate movement - rock out/have fun/dance/feel sexy
& FEEL how lucky we are to be able to experience our bodies right now.
Enjoy the dance of life.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">It's pretty amazing how much we accomplish in the first 2
minutes of class, isn't it?! Then we move you even deeper into your warm up and
small muscle stabilizers when it’s <a href="http://thedaileymethod.blogspot.com/2014/01/fit-tip-why-we-plank.html" target="_blank">time to plank</a>!<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">We'll see you in the warm up,<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Jill and Kerry</span><o:p></o:p></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-45541236805325904832014-08-12T07:29:00.000-07:002014-08-12T07:29:13.144-07:008 Tips to get the Most out of Your TDM Practice<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="line-height: 1.15; white-space: pre-wrap;">1. Come hydrated and fill up your water bottle before class. It’s good for your muscles... and it sucks if you have to miss part of barre stretch to go get water!</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">2. </span><span style="line-height: 1.15; white-space: pre-wrap;">Find the spot in the room that will set you up for success. If you’re newer to class try to be upfront or near the mirror so can use it to self correct. If you’re hard of hearing then place yourself closer to the speaker. If you’re sensitive to loud music move away from the speaker. Also important - if you have a chatty friend in class separate yourselves so you won’t distract each other! </span></div>
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<span id="docs-internal-guid-3d48063f-ca9d-55df-eee7-764e43b82a8b"><span style="vertical-align: baseline; white-space: pre-wrap;">3. Get there early. There is nothing worse than being rushed. By getting there a few minutes early you will have the time to transition from mom or work mode into workout mode. It also gives you a better opportunity to get your favorite spot in the room.</span></span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">4. Set an intention for the class. What is it that you want to get out of class today? Maybe you are sore and really want to focus deeply on the stretches or you need some stress release or deep breathing to help you through a difficult time. Take advantage of this hour for yourself to truly connect your mind and body.</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">5. Be present! Let your time in the studio be about you and only you. No phones, no thinking of your to-do list - I know, easier said than done! Dedicate those 45 or 60 minutes to you and you alone. Coming back to your intention throughout class can help you stay present.</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">6. Leave expectations at the door. Every day is a different day and that is why this is a practice. Today might be the day where need to hold back a little bit and use lighter weights or it might be the day you can stay full form in plank or press both hands up in round back. Listen to your body, honor it and let it guide you. </span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">7. Practice gratitude. It really is amazing what our bodies are able to do. The next time you fall out of a balance pose or feel the need to reset the position, take a moment to appreciate what you have already accomplished in that hour and the opportunities that allow you to be in the room.</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">8. Smile! When you allow yourself to enjoy what you’re doing, and not take it so seriously, I promise it’s easier! Attitude has a tremendous affect on experience. Listen to the music or your teacher's jokes - smile at the stupid ones too, it makes us feel good :). Allow the positive energy in the room to connect you to your positive energy.</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">Wishing you the best class yet,</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">-- Jill</span></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com1tag:blogger.com,1999:blog-5401484090044858690.post-29191753766904386252014-08-04T07:45:00.000-07:002014-08-04T07:45:21.303-07:00August Word of the Month: Move<div dir="ltr" style="text-align: left;" trbidi="on">
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<span id="docs-internal-guid-e38208ea-a170-5947-72ee-d499521d0411"><a href="http://yogaholics.tumblr.com/" style="text-decoration: none;" target="_blank"><span style="color: #1155cc; font-family: Arial; font-weight: bold; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: xx-small;">Photo Credit</span></span></a></span></div>
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In The Dailey Method, we practice our three Primary Alignment Principles in order: <b>1) Align; 2) Engage and 3) Move.</b> In June we focused on our base principle to ALIGN our bones in proper position; in July we practiced how to ENGAGE specific muscles to support our intentionally aligned bones. For the month of August, we’ll put it together and focus on our third Alignment Principle: MOVE! <br /><br />When we are young and healthy, we don’t tend to give movement much thought – we get out of bed each morning, get dressed, exercise, work, play, and relax without much conscious thought applied to HOW that all happens in our bodies. We take for granted the healthy functional movement of our bodies. As we age - and perhaps encounter our first injuries, aches and pains - we may suddenly become more aware and interested in how we can heal injuries that do occur – and better yet, how we can prevent them in the first place. The great news is that an alignment-based practice like The Dailey Method empowers us to stay healthy and strong in our bodies throughout the years. By training our brains and bodies to be more aware and more intentional in our movements, we can experience freedom and happiness in our bodies regardless of age. In fact, many “older” students report feeling significantly better about their body health and strength at their current age thanks to their TDM practice!<br /><br />So what’s the “secret” to learning how to MOVE with ease and freedom? Structure and boundaries. We experience freedom of movement by having structure (when we ALIGN our bones intelligently & intentionally) as well as boundaries (when we ENGAGE the support of muscles to set safe boundaries). While words like “structure” and “boundaries” may sound limiting and un-fun, they actually are not. The same way children grow and thrive with healthy structure and boundaries, our bodies crave support and balance. If we are sedentary, our body and movement boundaries remain stagnant and typically become more limiting with time and age. On the other hand, if we engage in regular TDM practice, our boundaries EVOLVE continuously! With understanding and practice comes awareness, engagement, support, strength, flexibility and balance. Each new challenge creates change, and each time we practice is an opportunity to meet and embrace our BEST selves here and now. <br /><br />I encourage students each time they practice to “check in” mentally and physically again & again – notice your alignment, engagement (also notice your thoughts and internal dialogues) and always ask if you are supporting yourself in the best way you can right now. Then notice if you are working at your edge – if you consistently work at your edge, your circle (your boundary) will continue to expand, so the practice never ends. In fact, the practice becomes so ingrained that it becomes part of your everyday life. I truly love how even after 14 years of my Dailey Method practice I still can continually find better alignment, deeper engagement, a new edge and positions of greater ease. I feel like my boundaries will always continue to expand and that’s exciting!<br /><br />As you bring awareness to how you MOVE this month, I encourage you to do the following:<br />- Always “check in” to make sure you align and engage to the best of your ability first. Always move from a place of stability and support. Set your safe boundaries with muscle engagement. Every body is different.<br />- Sometimes, choose not to move. It is an advanced practice to know when your alignment and engagement are telling you to re-set, stay in a base position, or modify an exercise. Often times just taking a moment of stillness and focusing on one or two breaths will allow you to come back to that reset. Every day will be different, so allow that – don’t let a setback, sickness, injury or off-day discourage you; use it as an opportunity to simply practice and let go of expectations. Where you are is perfect.<br />- When you choose to move, move while maintaining alignment and engagement. Experience those things as your supportive structure and boundaries. Feel empowered by your ability to create that structure for yourself.<br />- Find your edge. When you feel mindfully aligned and engaged, you don’t have to play it safe right in the middle of your comfort zone – TRUST the work you’ve done & try to move and challenge yourself! Check back in: Are you still aligned and engaged while moving? If so, can you push even closer to your new edge today? Again, every day will be different so embrace your personal change and progress!<br />- “Move and Breathe.” I stole this from one of my favorite parenting coaches, Cathy Cassani Adams, who is a TDM student. It really is that simple. Be present. Be aware. Connect your movements with breath. Feel your body as you Move and Breathe.<br />- Feel the Dailey Dance. Movement in TDM should feel fluid & graceful, and there should always be an element of ease. Let your inner dancer shine out. Be in the flow of your practice and your life.<br />- ENJOY! When you move with the support of structure and boundaries it should feel GOOD. Appreciate what it’s like to FEEL GOOD IN YOUR BODY. Don’t take it for granted, and recognize the work you have done to make this freedom possible.<br /><br />Move with intention this month. We’ll be with you every step of the way!<br /><br />-- Jill and Lorna</span></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-87875302275189355232014-07-24T08:25:00.000-07:002014-07-24T08:25:17.672-07:00#FitnessandFashion<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">There is so much going on in summer that even I
find it hard to keep my fitness routine. But it’s always easier
when I can put on my workout clothes in the morning and feel good enough in
them to wear them all day- giving me the chance to jump into a class whenever I
find the time. Here are a few of my favorite picks, just for summer. <o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="BodyA">
<span style="font-family: Arial, Helvetica, sans-serif;">Lace Details: I am
definitely not a lace girl - I prefer my tie-dye and fringe, but there are some
great clothes for this summer and moving into fall with edgy lace details on
them. <o:p></o:p></span></div>
<div class="BodyA">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span class="Hyperlink0"><a href="http://www.splicusa.com/products/karma-wear-millay-ls" target="_blank">Karma Wear Millay Top</a></span><o:p></o:p></span></div>
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<!--StartFragment--><span style="font-family: Arial, Helvetica, sans-serif;">Seamless pants: Nothing beats the ease and comfort of
seamless pants. They save me having to stop and hike up my waistband during all
the squats in Dailey Interval. This brand has great washes, an excellent fit
and good price points.<!--EndFragment-->
</span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.nuxusa.com/tie-dye/v-ankle-pants.html" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Nux– V Ankle Pants</span></a></div>
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<span class="Link"><a href="http://www.nuxusa.com/bottoms/capris/v-fitness-crop-pant-kc.html" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Nux V Fitness Crop Pant</span></a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Birkenstocks: I’ve worn these for years but now they are trendy - and for
good reason! There is not a more comfortable shoe and they pair perfectly with
any workout outfit. I have the insignia blue but I love how neutral this one
is!<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span class="Hyperlink1"><a href="https://www.birkenstockusa.com/products/women/sandals/gizeh" target="_blank">Birkenstock’s GizehBirko-Flor</a></span><o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here’s to being fashionably fit!<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-- Jill</span><span style="font-family: Arial; font-size: 12.0pt; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com1tag:blogger.com,1999:blog-5401484090044858690.post-53260732987103272312014-07-16T07:58:00.000-07:002014-07-20T15:00:27.664-07:00Fit Tip: Finding Proper Hand Foundation<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">We LOVE our planks and push-ups at The Dailey Method because they
are incredibly effective at helping us engage almost every single muscle in our
bodies - but over time, without proper hand foundation, the risk of wrist
overuse and strain can occur. There are 35 different muscles that move and
stabilize your hands and there are 27 bones!!! It takes a lot of awareness to
align them all correctly. Through education, intention and focus you can learn how
to align and engage properly to create a solid foundation and the strength and
support that will help you with all the important tasks in life that utilize
your hands and wrists. Like doing a push up, uncorking a bottle of wine or
texting your boyfriend (ha!).</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here’s the 101 on hand foundation. I always
recommend when you’re really working on perfecting your
form in anything to use a mirror for feedback. Ideally observing your form from
the front and in profile.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The placement of your hands should be:<o:p></o:p></span></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">·
<!--[endif]-->Middle of your wrist lined up with the outside
of your shoulder - this is likely wider than you may think.<o:p></o:p></span></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">·
<!--[endif]-->Front of your wrist lined up with the front of
your shoulder so that the wrist crease is at a 90 degree angle - often times
people set up with their shoulders too far forward overloading the wrist joint.<o:p></o:p></span></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">·
<!--[endif]-->Fingers spread wide for the greatest surface
area - with your pointer finger pointing straight forward.<o:p></o:p></span></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">·
<!--[endif]-->Weight equally distributed between the four
corners of the palm of your hand (with an emphasis on the thumb, forefinger and
pinky mound). This can be maintained by isometrically hugging your hands
towards each other since the stronger more weight bearing bone of your forearm
is on the thumb side of your hand.<o:p></o:p></span></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">·
<!--[endif]-->Ground down through your finger pads and your
knuckles. This will over time increase the strength of the muscles of your
hands and forearms and alleviate putting the load into the delicate bones of
your wrists.<o:p></o:p></span></div>
<div class="Body" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;">·
<!--[endif]-->Pretend you’re a gecko (bet you’ve
never done that before!) and try to suction cup the palm of your hand off of
the floor. This will create the arches in your hands, open up the carpal tunnel
for freedom of the nerves and give you the support you need for optimal hand
strength, support and health.<o:p></o:p></span></div>
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<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">If you have any wrist discomfort you can work on your hands and
your knees to take some of the weight off of the wrists and focus on creating
alignment and engagement in your hands until you gradually build the strength
to add more weight.<o:p></o:p></span></div>
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<br /></div>
<span style="font-family: Arial, Helvetica, sans-serif;">Here is a great visual for you on hand alignment:<!--EndFragment-->
</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; margin-left: 1em; margin-right: 1em;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjRlHF577IjjCq4AcFDoo80XCnFscQtHuXS1onS-Dp4Hi6v9SkK1beq7TT6PcRjCTFE77gNZf8Kn1nbKYMMAaEpPsGmRy86QGXPIZPsYvbuP412FWXqJtZGa7npDLfBFu1QUcA5bnAijyw/s1600/Hand+Foundation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjRlHF577IjjCq4AcFDoo80XCnFscQtHuXS1onS-Dp4Hi6v9SkK1beq7TT6PcRjCTFE77gNZf8Kn1nbKYMMAaEpPsGmRy86QGXPIZPsYvbuP412FWXqJtZGa7npDLfBFu1QUcA5bnAijyw/s1600/Hand+Foundation.jpg" height="320" width="295" /></a></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://yogabycandace.com/" target="_blank"><span style="font-size: xx-small;">Photo Credit</span></a></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Happy
planking, uncorking and texting!<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-- Jill and Kerry<!--EndFragment-->
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com1tag:blogger.com,1999:blog-5401484090044858690.post-46914438076880300742014-07-08T08:20:00.003-07:002014-07-08T08:20:53.254-07:00Jill’s Summer Picks<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;">Summer is obviously here but it<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">’</span>s crazy how,
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to come, it<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">’</span>s quite different in reality. The expectation of the long
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<span style="font-family: Arial, Helvetica, sans-serif;">This summer has been ridiculously busy for me. I relate it to
there being a rubik<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">’</span>s cube in my brain.<span style="mso-spacerun: yes;"> </span>Trying to keep everyone<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">’</span>s
activities straight, food in the house, remember my crazy (quite frequent)
teaching schedule (yes - teaching lots of classes and loving it!), still make
the camp pick ups and host traveling teachers.<span style="mso-spacerun: yes;">
</span>Woah! I have recently had appreciation for a few things that help me
slow down, relax and enjoy what summer really should be about.</span><o:p></o:p></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;">The Goldfinch by Donna
Tart</b>: Oh my - I love this book.<span style="mso-spacerun: yes;"> </span><br />
This book is making me stop, slow down and read. She is amazing with her
artistic visual descriptions. I’m a little sleep deprived though
because I can<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">’</span>t turn off the lights at night! I<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">’</span>m so glad it’s
771 pages because I want it to last.<o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Coleslaw: <o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The other day I asked my two boys what they wanted for dinner and
they both said <span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">“</span>your amazing salad mom<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">”</span>.
It took me a minute to figure out that they were talking about my coleslaw. <o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This has been my make it on the fly go-to for quite a while.
Everyone in my family loves it, they<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">’</span>ll even take it to school the next day
in their lunch. It makes me feel successful at getting lots of colorful veggies
in our diet and allows me to use the produce from my box and from my
garden.<span style="mso-spacerun: yes;"> </span>I tend to just stock cabbage and
from there I use any other vegetable julienned or sliced with a mandolin to
create a salad that everyone loves. My favorite combinations are red cabbage,
carrots, kale and cauliflower but I also use bok choy, beets, zuchinni and
broccoli - pretty much any vegetable you have!<span style="mso-spacerun: yes;"> </span>I squeeze one lemon and put some flax seed or olive oil on top, season with
salt and pepper and mix. I<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">’</span>ll add cumin, coriander or turmeric
for different flavors. Other options for dressing are a scoop of Greek yoghurt
or an avocado to make it creamier. Additionally, I love putting pumpkin seeds,
walnuts or sesame seeds on top to add a crunch. If I have time in the afternoon
I<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">’</span>ll make it ahead of time and put it in the refrigerator to
keep it cool and crispy before serving. It<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">’</span>s also good the day
or two after. If you<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">’</span>re skeptical with your kids, try it!
Most every kid I<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">’</span>ve met (big and little) loves it.</span><o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Zoku: <o:p></o:p></span></b></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">I love ice cream but also know there are better alternatives if
you want to indulge with the frequency of my kids. Zoku is brilliant. You leave
the casing in the freezer, pour in liquid and in 9 minutes you have a popsicle.
Try it with a sweeter green juice. Chunks of watermelon are a big hit too. <o:p></o:p>My 6 year old makes his own dessert now- it’s
great. I just wish he’d
also clean it up…</span></div>
<!--EndFragment--><div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Wishing you long summer days filled with good books, healthy food
and cool treats!<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-- Jill</span></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-8880580080753469772014-07-02T08:03:00.000-07:002014-07-02T08:16:39.738-07:00July Word of the Month: Engage<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">When we introduce a theme (or as we call it our “Dailey
Dedication”) into our physical practice it can allow us to go deeper on
so many levels. A dedication insinuates itself physically (into deeper muscle
layers, tissue layers, even the cells of our body) and mentally (into our
minds, hearts, thoughts and feelings) until it becomes a part of who we are. With practice the themes we choose can become
our way of being.</span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">In June, we focused on the word of the month #1) ALIGN. In July, we'll continue our inside-out
practice by focusing on how we #2) ENGAGE. In August, we'll pull our Primary Alignment Principles together and #3)
MOVE!<o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyYJZa06i7iCF2h8mejDhHP2_YIdTfnCUcpoCxXicgeUiyHR0iNXvA0uogozDt8cwzx0uDodZYpWLyUQvamYfhm12G7S1rhHWgvAeXKXhKYFaCrchydeqDVVR3YqnIC63zykdhet3Wumjf/s1600/Screen+Shot+2014-07-02+at+8.01.23+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyYJZa06i7iCF2h8mejDhHP2_YIdTfnCUcpoCxXicgeUiyHR0iNXvA0uogozDt8cwzx0uDodZYpWLyUQvamYfhm12G7S1rhHWgvAeXKXhKYFaCrchydeqDVVR3YqnIC63zykdhet3Wumjf/s1600/Screen+Shot+2014-07-02+at+8.01.23+AM.png" height="251" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"><a href="http://www.yogatrail.com/yoga-poses/crow-pose/3778/" target="_blank">Photo Credit</a></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">With our June theme ALIGN - we worked physically by setting our
optimal skeletal framework and mentally by beginning with intention, and being
mindful. It</span><span style="font-family: Arial, Helvetica, sans-serif;">’</span><span style="font-family: Arial, Helvetica, sans-serif;">s important to keep that base ALIGNMENT of </span><span lang="FR" style="font-family: Arial, Helvetica, sans-serif;">our bones and intentions</span><span style="font-family: Arial, Helvetica, sans-serif;"> as we build on
it and ENGAGE for the month of July.</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">Another way to think of engagement is to think of support.</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">It’s a fact that we don't always support
ourselves or our bodies optimally; but through practice we can learn how to do
to this better! Once we've established
the framework of alignment (our intentionally positioned bones) we support and
keep that alignment with our muscles. Muscle energy is what hugs our bodies evenly on all sides working to
create feelings of balance, connection and self-support. Muscular energy pulls our arms, legs and neck into the midline of our body (helping us feel integrated, connected,
centered) and muscular energy draws our extremities to a chosen focal point
(empowering us to be focused and conscious about how we use our energy - we
truly can choose how we engage).<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">At first, it might feel hard or uncomfortable to engage muscle
energy. And let's be honest, we WANT our
TDM practice to challenge us, because that's what changes us! But remember, to engage is to support
ourselves not punish, not hurt, and <u>not</u> to feel bad. If engagement ever feels bad or wrong it
probably is. I often joke in class that
if it’s “easy” you’re
doing it wrong. But on the opposite side of the spectrum if it doesn’t
feel right, if it is truly uncomfortable or hurts in a way that isn’t
just muscles talking to you it’s also wrong. It is an advanced practice to feel when you
need to start again and prioritize #1) ALIGN, and re-set yourself. You re-set by going back to Arriving - be
present/aware; Noticing - feel your body, notice your thoughts; and Beginning with
intention - be mindful, soften and breathe. </span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">When you are ready to ENGAGE, do it
with self-compassion and love. Think
of the muscles of your body energizing in one giant self-hug! Remember the intention of strengthening in
order to support yourself better. Keep
prioritizing alignment, keep breathing, and use your muscle energy to create
support and get deeper into position. Practice being strong on the inside,
while keeping your outer-body relaxed and at ease - try to soften your face,
jaw, skin.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Will it still feel challenging to ENGAGE? YES! Should it still feel good? YES! With time and practice, self-support becomes more ingrained and much
more natural. It becomes what we do,
body and mind. To ENGAGE is to
practice and develop true inner-strength. As we practice supporting ourselves through challenges in class, we are
practicing for the larger arena of life. Yes, it's true - thigh work and seat
work will make you a better parent, partner and person! Because you are practicing self-awareness,
self-support and self-care. : )<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">I hope as you all ENGAGE in your challenging (and loving!)
practice this month and that you feel me giving you a big Dailey Method hug!!!<o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Support yourself and each other. Happy engaging!<o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">With love and gratitude, <o:p></o:p></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="Body">
<span lang="SV"><span style="font-family: Arial, Helvetica, sans-serif;">-- Jill and Lorna</span></span><o:p></o:p></div>
<!--EndFragment--></div>
Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-44182602583496466262014-06-25T08:32:00.000-07:002014-06-25T08:32:21.150-07:00Inside The Dailey Method’s Core Values<div dir="ltr" style="text-align: left;" trbidi="on">
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">What makes the difference in the quality of our
lives? What makes us feel balanced and
happy? These are questions we all seek
to answer in our lives. At The Dailey
Method we try to stay grounded and guided by our Core Values, because they are
WHY we do what we do. They define who we
are and what we stand for. These values
are what we base all decisions on, whether it is on a national or a local
level. They are the foundation of our Core Member program and guide our
training an</span><span style="font-family: Arial, Helvetica, sans-serif;">d <span class="Hyperlink0"><a href="http://thedaileymethod.blogspot.com/2013/09/the-importance-of-continuing-education.html" target="_blank">continuing education</a></span></span><span style="font-family: Arial, Helvetica, sans-serif;">. Since all of you
are the reason Dailey Method is what it is today, we wanted to share these
values with you.</span></div>
<div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn9nAETT2ilOlzTQ2Z4UHQc97T6swYw8noo4OECZf9a2S5ISJiyq9XLPTOTF1a7G8720cmkHnxeC8UguQLnod5TIxzA8MboXrUHtn4BI6h6rpJmD92fSoP3kpxpPEP1Jea7FNbj-rxZNwS/s1600/Screen+Shot+2012-09-26+at+8.57.44+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn9nAETT2ilOlzTQ2Z4UHQc97T6swYw8noo4OECZf9a2S5ISJiyq9XLPTOTF1a7G8720cmkHnxeC8UguQLnod5TIxzA8MboXrUHtn4BI6h6rpJmD92fSoP3kpxpPEP1Jea7FNbj-rxZNwS/s1600/Screen+Shot+2012-09-26+at+8.57.44+PM.png" height="313" width="320" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Mission:</span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">To empower individuals to become their most
vibrant and authentic selves through mind/body transformation within a
compassionate and supportive community<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Core Values:<o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Health - We naturally care for the bodies,
minds and souls of ourselves, our clients and our communities through alignment,
balance, compassion and human interaction.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Excellence - We value and require continuous
education at all levels of our organization. Quality is at our core.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Evolution - We value intelligent growth and
refinement. Always be a student.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Empowerment - We give clients the tools to become
their personal best in a supportive and nurturing environment.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Authenticity - We believe in acting ethically and
taking personal responsibility for our actions. Own it!<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Selflessness - We give generously and intentionally
of ourselves in every interaction.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Humor and Joy - We believe that physical practice
guided by heart and science has the power to bring every individual more joy.
Laughter is priceless.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">I hope this helps you understand even better why
we do what we do every day at TDM!<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">-- Jill</span><span style="font-family: Arial; mso-fareast-font-family: Arial;"><o:p></o:p></span></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-16059544383862002762014-06-16T20:18:00.000-07:002014-06-16T20:18:50.003-07:00Fit Tip: Balance Out Your Quadriceps Strength and Your Knees Will Love You!<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 8.0pt;"><a href="http://backonpointe.tumblr.com/post/33568250458/thethinspoproject-amazing-legs">Photo Credit</a></span><span style="font-size: 8.0pt;"><o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The quadriceps are the large muscle group that run down the front
of your thigh. They are responsible for straightening (extending) your knee
joint, bending (flexing) your hip joint and are the primary power source for
movements like walking, running, squatting and cycling. Targeting all four of
the quadriceps muscles in a balanced way is essential to facilitate optimal
knee health. <o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">The four quadriceps muscles are:<o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">- Rectus Femoris<o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">- Vastus Medialis<o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">- Vastus Lateralis<o:p></o:p></span></div>
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<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">- Vastus Intermedius<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRVxSPjBPnGXqJGPCzRb7heBclWeB6oiNbaoVSXKnc7B_2xyOYOs-1LQlY0fB2YUWEaMgyqQ7GF-bdHTgMxPCsZ6lPWc35d4CLQnthvTef8rZziT4Ji2NQa-Rtz51mDFeWdJSfzlCeMFds/s1600/Screen+Shot+2014-06-16+at+8.15.33+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRVxSPjBPnGXqJGPCzRb7heBclWeB6oiNbaoVSXKnc7B_2xyOYOs-1LQlY0fB2YUWEaMgyqQ7GF-bdHTgMxPCsZ6lPWc35d4CLQnthvTef8rZziT4Ji2NQa-Rtz51mDFeWdJSfzlCeMFds/s1600/Screen+Shot+2014-06-16+at+8.15.33+PM.png" height="320" width="242" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">At The Dailey Method, quadriceps exercises (aka thigh work!) are
primarily done using eccentric contraction <span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">–</span> lengthening
and contracting the muscles at the same time by maintaining a deep knee bend
and working in a small range of motion. The one exception to this is Dailey
Method <span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">“</span>single leg lifts<span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">”</span>. This exercise is incorporated to
give specific attention to vastus medialis by working with a straight leg.
Vastus medialis is the smallest of the quadriceps muscles and is often weak
(especially in women and runners). Training students to access and strengthen
this muscle has long reaching health benefits <span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">–</span>improving knee
alignment and helping to heal and prevent knee problems. Additionally, our
thigh work always includes parallel and turned out variations to effectively
strengthen all of the quadriceps muscles and create balance in your physique.<o:p></o:p></span></div>
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<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">The turned out variations primarily target the lateral quadriceps
muscle (vastus lateralis). This muscle is crucial for both power and tone of
the quadriceps and it is the strongest of your four quadriceps muscles. During
turned out work, you will often hear your Dailey Method teacher remind you to
maintain inner thigh engagement as you move. An example of this is pressing your
heels together in athletic V - which travels up to maintain inner thigh support.
This helps to provide resistance for the strong vastus lateralis to work
against and ensures proper tracking for your knees.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Parallel variations primarily target the center of the thigh
(rectus femoris & vastus intermedius) and the more medial portion of the
quadriceps (vastus medialis). In addition to the quadriceps muscles, thigh work
that includes squeezing a ball between your thighs adds work for the inner
thigh muscles (adductors). <o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Finally, including the back body support for the knees is a huge
part of creating balanced strength for the joints as well. Your hamstrings are
the back body support for your knees and exercises like squats or lunges are
great examples of work that uses the quadriceps, hamstrings and gluteals
together to support the knees and hips. In each thigh work segment of a Dailey
Method class you will find at least one exercise that incorporates this back
body focus.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">We take your joint health very seriously! By focusing on your
alignment and helping you to create the balanced musculature to support your
proper alignment we will help you create a longer, leaner, stronger physique.
The next time you are lunging, thigh dancing or waterskiing away at your local
TDM studio <span style="mso-ascii-font-family: "Arial Unicode MS"; mso-hansi-font-family: Helvetica;">–</span> enjoy the fabulous music and put a big smile on your face
knowing that you are creating a healthier body that will help you do all the
things you love for many years to come.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">With love and lubricated knees,<o:p></o:p></span></div>
<div class="Body">
<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">-- Jill & Kerry</span><o:p></o:p></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com1tag:blogger.com,1999:blog-5401484090044858690.post-49868351499420633742014-06-11T04:43:00.000-07:002014-06-11T04:51:08.347-07:00Tips for Staying #happyfit all Summer Long<div dir="ltr" style="text-align: left;" trbidi="on">
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<!--StartFragment-->
<!--EndFragment--></div>
<div align="center" class="Body" style="text-align: center;">
<a href="http://www.pbase.com/rcalmes/image/127515637"><span class="Hyperlink0"><span style="font-family: "Times New Roman"; font-size: 9.0pt; mso-bidi-font-family: Cambria; mso-hansi-font-family: Cambria;">Photo credit</span></span></a><span style="font-size: 9.0pt;"><o:p></o:p></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Now that summer is here (kids out of school…yay?), many of us
have upcoming travels and a shift from consistent schedules to those that
interrupt our health and exercise routines. Here are a few tips to help keep you #happyfit during the crazy days of
summer.</span></div>
<div>
<div class="Body">
<br /></div>
<div class="Body">
<b><span style="font-family: Arial, Helvetica, sans-serif;">1. Make time for yourself<o:p></o:p></span></b></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Whether we’re on vacation or at home, <span lang="NL">it is </span>so <span lang="FR">important </span>for our well being to take a few moments out of the day
just for ourselves. Whether this means
waking up 10 minutes early or taking a quick bath at night, try to carve a few
self-moments out of every day. Putting
the kids in front of a 30-minute TV show and locking myself in my room for a
power nap or meditation is my personal quickie. Your body will thank you for it, and I am sure those around you will too.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><span style="font-family: Arial, Helvetica, sans-serif;">2. Even a little exercise is better than none<o:p></o:p></span></b></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">When we are off our normal routine or out of our regular
environment, it is easy to think “<span lang="FR">I
don’</span>t have an hour to work out.” <span lang="NL">But even 1</span>0-20 minutes of exercise is better than none. This was my
primary motivator in designing the <a href="http://thedaileymethod.intelivideo.com/"><span class="Hyperlink1">Dailey
Now DVD</span></a>, which has shorter class options that you can combine or do
alone. <o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">My go-to if I’m in a pinch and just need to do SOMETHING is: <o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Forearm plank - as long as I can hold <o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">20 push-ups<o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">3 minutes of high c-curve<o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">2 minutes of thigh work (WTO is a good one without a barre but I
prefer thigh dancing!)</span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">1 minute of back dancing</span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Savasana<o:p></o:p></span></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">This is less than 10 minutes, always makes me feel better and
gives me more energy.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><span style="font-family: Arial, Helvetica, sans-serif;">3. Go with the flow<o:p></o:p></span></b></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Set expectations to have <i>no
expectations</i>. When we travel or shift into a new routine, it is easy to set
expectations, but more often than not, we become disappointed or frustrated
when things do not work out as expected. So, instead of defining how you want something to be, try just to let it
be. This is easier said than done for some of us but if we<span lang="FR"> don’</span>t have a rigid expectation of how
something ‘should<span lang="FR">’ </span>be, then
we are bound to handle the chaos (and there will be chaos) with a bit more
grace and ease.<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><span style="font-family: Arial, Helvetica, sans-serif;">4. Moderation is key<o:p></o:p></span></b></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Temptations are endless, especially when we are away from home.
Life is not meant to be perfect, it is meant to be lived; so allow yourself
indulgences, but do so with thoughtful moderation. Have a healthy breakfast if
you know you’re going to have chips, guacamole and margaritas later in the day. Wake-up to a green juice after a night
of ‘one too many’. And try to drink lots of
water, which will keep you healthfully hydrated and feeling full. Balance is
key to staying both happy and fit. <o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<b><span style="font-family: Arial, Helvetica, sans-serif;">5. Simplify<o:p></o:p></span></b></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">Sometimes the thought of packing for 4 or 5 is so overwhelming
for me that I almost want to forego the trip. I consistently attempt to pack lighter, but it takes more thought and
preparation - read some of the benefits of lightening your load <span class="Hyperlink1"><a href="http://food-lifebalance.com/2013/09/19/5-lessons-learned-in-packing-light/">here</a></span>. But y</span><span style="font-family: Arial, Helvetica, sans-serif;">our job will be simpler by asking for help (this has not always been easy for me but it’s amazing how the more I do it the easier it is). </span><span style="font-family: Arial, Helvetica, sans-serif;">I have
a friend that has a packing list for each kid written out. If you take the time to do that, you can have
your sitter pack the items or have your children pull out their own clothes so
you just have to check against the list.</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">If the planning of a party or
another event is overwhelming, ask friends or family to pitch in with something
they are good at - not only will it take something off your plate, but it makes
us feel needed to help each other out which is incredibly gratifying for so
many people… win-win for all!!</span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">I wish you the funnest (officially a Webster Dictionary word),
healthiest, and happiest summer…. wherever it takes you!<o:p></o:p></span></div>
<div class="Body">
<br /></div>
<div class="Body">
<span style="font-family: Arial, Helvetica, sans-serif;">-- Jill</span><o:p></o:p></div>
<!--EndFragment--></div>
</div>
Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0tag:blogger.com,1999:blog-5401484090044858690.post-38687930464005058532014-06-01T23:29:00.000-07:002014-06-02T07:42:21.793-07:00June Word of the Month: Align<div dir="ltr" style="text-align: left;" trbidi="on">
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<!--StartFragment--><span style="font-family: Arial, Helvetica, sans-serif;">We talk about The Dailey Method as a physical practice
and a “life practice” – but
what does that really <i>mean</i>? It means that many of the things we practice
in The Dailey Method are the same things we can <span lang="FR">practice
in life </span>– that small, intentional changes made in a class can
trigger BIG shifts in our bodies and our lives. A practice that is <i>integral</i>
(balanced, interconnected, whole) is a practice that supports a more balanced,
easeful and joyful body and life.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; margin-left: 1em; margin-right: 1em;"></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-rqg4Jt0f7zw/U4yNHB8qe4I/AAAAAAAAAPQ/oGJcXeQm9q8/s1600/ARR_INT.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-rqg4Jt0f7zw/U4yNHB8qe4I/AAAAAAAAAPQ/oGJcXeQm9q8/s1600/ARR_INT.gif" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="BodyA">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">Our TDM Alignment
Principles serve as guidelines for an integral practice, and our seasoned
students know that the first thing we always do is </span><span style="line-height: 115%;">“</span><span style="line-height: 115%;">ALIGN</span><span style="line-height: 115%;">”</span><span style="line-height: 115%;"> </span><span style="line-height: 115%;">–</span><span style="line-height: 115%;"> </span><span style="line-height: 115%;">we can take this literally to be about first
placing our bones in the proper positions but we can also take it deeper to
mean that we begin with intention of the mind, and we practice inside-out of
both mind and body. One way to do that is to use </span><i><span lang="DA" style="line-height: 115%;">mindfulness</span></i><span style="line-height: 115%;">, which is awareness and intentional
presence or focus. When we combine that with physical alignment, it gives us
that full mind-body practice. Here are three simple steps to help you align
during your Dailey Method practice:<span style="mso-spacerun: yes;"> </span></span><span style="line-height: 115%;"><o:p></o:p></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;"><span style="mso-spacerun: yes;"><br /></span></span></span></div>
<div class="Body" style="margin-left: .5in;">
<span style="font-family: Arial, Helvetica, sans-serif;"><u><span lang="IT">-
Arrive</span></u><span lang="IT" style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;"> </span>–<span style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;"> </span>use warm-up and the beginning of
class to fully “<span lang="IT">arrive</span>”<span style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;"> </span>in the moment and practice presence (we spend a lot of
our lives not really paying attention to things as we are doing them, and
therefore are not really “here”<span lang="IT">)</span><span lang="IT"><o:p></o:p></span></span></div>
<div class="Body" style="margin-left: .5in;">
<span style="font-family: Arial, Helvetica, sans-serif;"><u><span lang="IT">-
Notice</span></u><span lang="IT" style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;"> </span>–<span style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;"> </span>Notice your BODY: What does your
body feel like today? What feels good in your body? What feels not so great?
Observe your body and notice it talking to you. Notice your THOUGHTS:<span style="mso-spacerun: yes;"> </span>Your brain is like a machine; it never stops
producing thoughts (like a running tape) –<span style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;"> </span>without trying to control them, notice your thoughts and just notice if
they are helpful thoughts, or not. Notice your EMOTIONS: Again, don’t try to control them, just notice emotions that may
be present. Bring awareness to them. Your body, thoughts and emotions
collectively are the energy that you are “<span lang="IT">bringing</span>”<span style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;"> </span>to your Dailey Method practice (and to your life) –<span style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;"> </span>notice what you’<span lang="IT">re
bringing.<span style="mso-spacerun: yes;"> </span></span><span lang="IT"><o:p></o:p></span></span></div>
<div class="Body" style="margin-left: .5in;">
<span style="font-family: Arial, Helvetica, sans-serif;"><u>- Begin with Intention</u><span style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;"> </span>–<span style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;"> </span>Once you are present and aware, you are ready to
begin. We practice inside-out, so first begin with your innermost self:<span style="mso-spacerun: yes;"> </span>Set an intention, dedication or focus for
your practice each day. Make it simple, own it, and keep coming back to it.
After you’ve got your “innermost self”<span style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;"> </span>aligned, take your inside-out practice to the next level and align your
bones! Our skeleton is the architecture of our body, like the framework of a
building…<span style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;"><span style="mso-spacerun: yes;"> </span></span>Let your TDM teachers help you learn how to align your
bones optimally –<span style="mso-ansi-language: EN-US; mso-hansi-font-family: Arial;">
</span>and as you
learn how this looks and feels in class, try to carry your practice with you
and align your bones throughout your day.<span style="mso-spacerun: yes;">
</span><span lang="IT"><o:p></o:p></span></span></div>
<div class="Body" style="margin-left: .5in;">
<br /></div>
<div class="BodyA">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">As you practice
this month, remember to ALIGN is to: 1) Arrive, 2) Notice, and 3) Begin with
Intention. We do this every class, every exercise, and every new moment in
class.<span style="mso-spacerun: yes;"> </span>And as we get better at this in
the studio, we get better at it in life.</span><span style="line-height: 115%;"><o:p></o:p></span></span></div>
<div class="BodyA">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">In July and August
we</span><span lang="FR" style="line-height: 115%;">’</span><span style="line-height: 115%;">ll focus on </span><span style="line-height: 115%;">“</span><span style="line-height: 115%;">ENGAGE</span><span style="line-height: 115%;">”</span><span style="line-height: 115%;"> </span><span style="line-height: 115%;">and </span><span style="line-height: 115%;">“</span><span style="line-height: 115%;">MOVE</span><span style="line-height: 115%;">”</span><span style="line-height: 115%;"> </span><span style="line-height: 115%;">to continue practicing our Dailey Method
alignment principles circle. </span><span style="line-height: 115%;"><o:p></o:p></span></span></div>
<div class="BodyA">
<span style="line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="BodyA">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 115%;">For now, happy
aligning!<span style="mso-spacerun: yes;"> </span></span><span style="line-height: 115%;"><o:p></o:p></span></span></div>
<div class="BodyA">
<span style="line-height: 115%;"><span style="mso-spacerun: yes;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></span></div>
<div class="separator" style="clear: both; text-align: left;">
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<span style="font-family: Arial, Helvetica, sans-serif;"><span lang="SV" style="line-height: 115%;">-- Jill </span><span style="line-height: 115%;">and
Lorna</span></span><o:p></o:p></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com1tag:blogger.com,1999:blog-5401484090044858690.post-19513935228546475132014-05-28T06:35:00.001-07:002014-05-28T06:35:47.138-07:00Fit Tip: The Deltoid Muscle - How to Work all Three Parts of the Shoulder<div dir="ltr" style="text-align: left;" trbidi="on">
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<span class="" style="font-family: Arial, Helvetica, sans-serif;">In the arm work section of class, we target all three parts of the deltoid (commonly known as the shoulder muscle) in addition to the biceps, triceps, chest and back. </span><span class="" style="font-family: Arial, Helvetica, sans-serif;">Below, is a deeper understanding of the deltoid </span><o:p style="font-family: Arial, Helvetica, sans-serif;"></o:p><span class="" style="font-family: Arial, Helvetica, sans-serif;">muscle with some sample exercises on how to target the different parts so that you can get the most out of your arm work!</span></div>
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<span class="" style="font-family: Arial, Helvetica, sans-serif;">First off, it is important to properly align the scapular stabilizers so that the deltoid muscle can be targeted without straining the shoulder joint - very important for preventing injury! </span><span class="" style="font-family: Arial, Helvetica, sans-serif;">To get this, you slightly shrug your shoulders (think straight line running from the tip of one shoulder, across the collar bone, to the tip of the other shoulder) so that the arm bones are properly aligned in the socket. </span><span class="" style="font-family: Arial, Helvetica, sans-serif;">Keeping the shoulder blades wide across the back, open hands to face forward and create space across the chest and a slight external rotation of the upper arm bone. </span><span style="font-family: Arial, Helvetica, sans-serif;">When moving into arm work, you want to keep the shoulder blades in this stable position.</span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background: red; color: white; mso-highlight: red; mso-themecolor: background1;">Anterior Deltoid </span><span style="color: white; mso-themecolor: background1;">- <span style="background: lime; mso-highlight: lime;">Lateral Deltoid</span> - <span style="background: darkblue; mso-highlight: darkblue;">Posterior Deltoid</span></span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Anterior Deltoid<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The anterior deltoid fibers run along the front part of the
shoulder muscle and when contracted move the arm anteriorly, think reaching
forward or lifting the arm to grab something - or give a high five :).</span><o:p></o:p></div>
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<br /></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Sample Exercise: Long Arm Walks<o:p></o:p></span></i></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span class="">Begin by finding scapular stability and keeping arms straight lift them to shoulder height with thumbs facing up. </span>Take one arm up to hairline while the other lowers to just in front of your thigh. Slowly and with control of the shoulder blades, switch the arms
while focusing on the lifting and the lowering coming from the front of the
shoulder. Repeat.</span><br />
<br />
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<o:p></o:p></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Lateral Deltoid<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span class="">The lateral deltoid fibers run along the side of the shoulder when contracted create lateral abduction or arm moving away from the body - think reaching out to the side. </span><o:p></o:p></span></div>
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<br /></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Sample Exercise: Shoulder Press<o:p></o:p></span></i></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Begin by finding scapular stability, then bend your elbows and open the forearms out to the side (with palms facing forward). Lift the arms up until they straighten but keep the hands forward of the body - once again think lift to hairline rather than all the way over head. Slowly and with resistance, pull elbows back toward rib cage. Repeat.<o:p></o:p></span></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Posterior Deltoid<o:p></o:p></span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The posterior deltoid fibers run along the back of the shoulder and when contracted move the arm posteriorly, think reaching backwards to grab your child's hand.<o:p></o:p></span></div>
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<br /></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Sample Exercise: Posterior Lifts<o:p></o:p></span></i></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Begin by finding scapular stability, then take straight arms in a narrow V to halfway between your shoulders and hips. Rotate palms to face up, keep the upper arm here and just rotate the thumbs to face down. Keeping the open space across your chest, do small lifts up and down (about and inch) focusing on engaging the back of the shoulder.<i style="mso-bidi-font-style: normal;"><o:p></o:p></i></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Proper function of all these muscles is necessary to maintain optimal shoulder stability and strength, which is why we balance out our classes to target all three parts of this muscle. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Happy lifting and pressing,<o:p></o:p></span></div>
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<br /></div>
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Chelseahttp://www.blogger.com/profile/08811994687734137779noreply@blogger.com0