The Dailey Method Blog

My New Journey

2011-10-18T14:48:00.000-07:00

Breast Cancer Awareness month takes on a whole new meaningfor me this year. As many of you know, I was diagnosed with what I like to calla “touch of cancer” in April of this year and it has been quite a journey. WhenI was first diagnosed my two biggest questions were “What does this processinvolve?” and “How do people deal with this?” One of the most helpful thingsfor me in answering these questions was to hear the stories of others. So, inhonor of Breast Cancer Awareness month and the many other women faced with thisquestion, here is my story.

It began with a routine mammogram, as so many stories likethis do. Two days later, I received a call asking me to come back for morepictures. This obviously made me alittle nervous, but I know many people that have gotten “call backs” which haveturned out to be nothing. I resolved notto give it too much thought and went into “keep calm and carry on” mode. When after 12 (yes 12!) more pictures theytold me I had to come back the very next day for a biopsy, I knew that cancerwas a real possibility. After the biopsy they scheduled an appointment a fewdays later for me to come in and hear the results in person. It was definitely the scariest doctor’sappointment I’ve ever gone to in my life. My husband, Doug, and I went in and I was diagnosed (I’m being specifichere because there are so many different types) with invasive ductalcarcinoma. This is a good diagnosis; itwas a small stage 1 breast cancer. Myfriends and I had been saying “if it is cancer let’s hope it’s the "Sheryl Crow Cancer” and this is pretty much what I got. Still…I was wracked with fear, anger and blame. How could thishappen? What did I do wrong? I’ve always exercised and thought I waseating healthfully. Although I was surprised, perhaps I shouldn’t have beenbecause both my mother and her twin sister are breast cancer survivors and I’velearned that about 230,000 women are diagnosed with it each year. After the diagnosisthe next part happened so fast: two weeks after the biopsy I had a lumpectomy and two weeks after that I began radiation.

I healed from thesurgery fairly quickly and was able to get moving a few days afterwards,beginning with walks and taking it day by day from there. I am still working with tightness in my armand chest (which may be with me for life) but have completely regainedstrength. I tolerated the radiation welland was able to maintain most of my usual activities. There are a lot of options these days when itcomes to care, both for cancer and general health and I learned that I had tobe proactive in gathering information. Perhaps even more importantly, I reallyhad to trust my instincts because I didn’t have time to waste questioningwhether I was making the right decisions or not. As a side note for people navigating thebreast cancer labyrinth, I highly recommend that you make sure to bring someonewith you to important clinical appointments. Not just for support, but also to help you take notes, stay present anddecipher the information given. The technical information can be trulyoverwhelming even without the emotional component which can get in the way of clearlyhearing and processing the information.

Once this new realityhad sunk in, I had to reassess how I was taking care of my body and mind. Ihave always eaten healthfully, but now I am even more conscientious abouteating organic and whole foods. I getpounds of local produce delivered on a regular basis, and have cut mostprocessed foods from our diet. We eat a lot more vegetarian meals in our houseand juice vegetables daily. My family has taken this journey along with me, andall of our diets have improved.

Dealing with cancerhas a remarkable way of boiling things down to their essence so that you cansee more clearly what is important and what is not. For me the priority has come down torelationships; relationship with self, family, friends and community. I havelearned that even the people closest to you don’t always know how to react andthey may need guidance. It’s difficultto know what to do for someone in need but it’s also really hard to ask forhelp for many people including myself, Ihave learned how to offer a specific help rather than offering general help forthe people in my life that now need it. I have gotten better at asking for help and beingdirect about my needs. The process of needing and asking for help has actuallystrengthened my relationships and helped me view my community in a new way.

I have begun to spendtime meditating. I’ve found a great resourcein Yogaglo where I can find guided meditations that fit my time and my needs. I have been working on getting quiet and listening to my body and to myinner voice. It is definitely not easy (aDailey Method class is much easier than sitting for meditation!) and it really is a practice. I believe that we know more than we think wedo and when we pay attention we can save ourselves a lot of frustration. I have made an effort to have more compassionfor myself (which was absolutely necessary while going through this process)and to more truly and actively appreciate my body for all of the amazing thingsthat it does right rather than focusing on the cancer. One byproduct ofcompassion and gratitude for self is compassion and gratitude for others. I have found that this has positivelyaffected many people in my life and my relationships with them.

Professionally, I havebeen doing more of the things that I love, excel at and that support theMethod. For me that means focusing on teaching classes, teacher training,workshops and continued personal education. This process has forced me tobecome better at delegating so that I am free to concentrate on the things thatenergize me and invigorate the Method. This has enabled me to bring a whole newlevel of energy and awareness to TDM, which is so exciting! I am in debt to this Method and to thiscommunity; TDM has not only been my passion and livelihood, but it has alsoplayed an important role in my physical and mental healing this past year.Taking classes and allowing myself to take comfort in the amazing communitythat we have created helped me to feel healthy and strong as I was goingthrough this process that had potential to make me feel just the opposite.

Now that the whirlwind of treatment and decisions haspassed, I feel that I am both able to address the issue in a more public way(hence this post!) and to consider what good has come out of this experience.There have been many positive ways that my life has been enhanced by thisexperience and I say this with the full knowledge that I am one of the luckyones, and because I am one of the lucky ones I feel a responsibility to takethese unintended lessons and weave them into the fabric of my life andwork.

This week all of our Studios are holding a donation only 90-minute class to support a couple of Organizations that are close to our hearts:the Y-Me National Breast Cancer Organization and To Celebrate Life Breast Cancer Foundation. I hope you willconsider joining us for class or offering a donation so that together we canmake a difference.

- Jill

What My Father Taught Me

2011-09-27T06:24:00.000-07:00

This post is in memory of my Dad, John Dailey, whosestrength and character has guided and shaped me. Today everyone who knew himis gathering to celebrate him and his life. I want to do this by sharing a few of the many important lessons hetaught me.

• Do your best every day.

• If you don’t try something you’ll never know if you can doit.

• Math is fun.

• If at first you don’t succeed try, try again.

• Finish what you start.

• Hard work builds character.

• Never stop learning (this was to make sure I never believedI knew
it all. ;-)

• Learn a new vocabulary word every day.

• Pay off your personal credit cards every month; use themlike money
in the bank.

• Food cannot be “healthy” only animate objects can. Food or lifestyle
choices can be “healthful.” He was a stickler for grammar.

• That teasing is the way some people show they loveyou.

• That I was truly loved (obviously therefore teased a lot).

• That laughter makes us feel better.

I will sorely miss him, but his spirit will be with me everyday. His memory will live on in his namesake, TheDailey Method, which thrives because of so many of the lessons I learned fromhim.

I love you Dad!

Always Be A Student

2011-08-14T13:15:00.000-07:00

Last month I was fortunate enough, once again, to attend the Wanderlust Yoga and Music Festival in Lake Tahoe. I loved and appreciated the experience of being a student and learning from some great teachers. It got me thinking about the importance of being a student. My business would never be where it is if I didn’t strive to remain a student. There are so many amazing teachers all around me and I find that by experiencing their classes and lessons, I get better. Sometimes it improves my teaching and sometimes it helps me improve my personal, everyday life.

Anyone can be your teacher. When my 9-year old daughter, Nicolette, makes mistakes, she says, “mistakes = information.” This valuable lesson is so true and I think about it often. Another of my favorite teachers is my friend Mindy. She says, “I have no problem making mistakes, I just want to make sure I only make new ones.” Both of these ideas help me to feel legitimately better when I do make mistakes both as a teacher and a student.

I learn something in every class I take. Whether it’s dance, hula hooping (yes, I went to a hula hooping class recently!), yoga, cooking, music together or mommy and me gymnastics. Sometimes I just get to laugh, but oftentimes I hear an amazing cue, learn a new movement, feel something in my body deeper than I ever have, make a friend, hear something that makes me feel bright, or realize something that helps me be a better, more thoughtful person. Even though it’s often tough to prioritize time away from family and business, I always try to make time to be a student. It’s these experiences that help me continue to personally expand which is important not only for me, but for my family and my business as well.

During my three days at Wanderlust I took 9 classes from 6 different Teachers and I learned something from each of them. John Friend, the founder of Anusara yoga, stressed proper sequencing as “attitude, alignment, action” a progression that is useful to remember in both class and life. Nikki Costello, an Iyengar teacher from New York, really drove home the stability and expansion required for correct spinal rotations. Amy Ippoliti, an Aunsara teacher from Boulder, concentrated on using your practice to enhance your life out of the studio and in your daily interactions, which is something that we feel strongly about at the Dailey Method as well. I was also encouraged to go outside my comfort zone and to safely (and with attention to alignment) try some new things. Drop back backbends and handstands! What a great way to confront fears and push boundaries in a safe environment. This is something I encourage my students to do everyday, so it’s great for me to have the opportunity to push the edge a little too!

I learn something valuable from each teacher I study with (even if I don’t realize it until later!) I love the feeling of being excited to go home and teach and figure out how my new inspiration and knowledge can be forwarded on to my clients and all of the amazing TDM Studio owners (whom are also my teachers). We constantly dance between being a student and a teacher—the two are inextricably bound. Be a better student and it will translate into being a better teacher and vice versa.

- Jill

You Are What You Eat

2011-07-19T09:14:00.000-07:00

People frequently ask me for nutritional advice and it's difficult to answer because the field of nutrition is constantly evolving as new understanding of the human body emerges. This is both fascinating and confusing. My answer ten years ago or even ten weeks ago would have been different than my answer today.

Let me preface this by saying I am not an expert in nutrition. However, it's important for me to be well informed given my chosen profession and of course for my own health and that of my family.

These are some of the things I have found work for me and I'm confident they can benefit others as well.

Drink Green Juices: vegetables are the most nutritional part of our diets. Eating the recommended 4-5 servings a day in whole form is optimal, however most of us don’t do that. Therefore what I do is add a green juice whenever I can. In juice form, you absorb the vitamins and minerals quickly while giving your digestive system a break.

Eat Organic (produce, meat and dairy, wheat…) whenever possible, that way you will minimize your exposure to the traces of pesticides, hormones and antibiotics that are so prevalent in our food. Eating organic not only benefits your body, but also the globe. See My Potato Project; The Importance of "Organic".

No Fake Food. This includes all processed foods, artificial sweeteners, soda (especially diet) most store bought cereals, cheetos (duh!), and the list goes on. See "Diet Soda Linked To Weight Gain".

Whole Grains. While we are not a gluten free family, we do moderate our intake of refined flour and try to find alternatives whenever possible, such as: quinoa, steel cut oats, brown rice, barley, sprouted breads. Jamie G. Dougherty, a certified holistic nutritional and lifestyle coach in Berkeley, says: “Whole grains are ideal foods to help combat food cravings and help sustain energy. They are also loaded with chromium and B-vitamins that help balance blood-sugar levels.” Here’s one of her favorite recipes: "Black Bean Pilaf with Cilantro Lime Dressing".

Stay Hydrated. Every single cell in your body needs water. Drinking water on a regular basis definitely helps you look and feel better. I carry a big bottle around with me all day as a constant reminder.

Eat When You’re Hungry. This is an example of listening to your body, which is something you should ALWAYS do. I find my hunger varies from day to day and through the course of the month and eat accordingly. Some days I eat a big lunch and sometimes I replace that meal with a juice depending on my level of hunger.

Enjoy Eating. Focus more on what you will put in your body (make an effort to get your veggies in) rather than what you will not. I won’t deprive myself of something I love. Everything in moderation are words I live by.

Personally the biggest challenge I’ve had nutritionally is giving my family a quality breakfast.

With a time-crunch or a busy lifestyle, cereal, frozen waffles and toast are so convenient. I now make organic eggs and breakfast sausages, oatmeal, granola (with fruit and yogurt) and lots of different combinations of smoothies. Here’s one of my smoothie recipes that the whole family enjoys:

Jill’s Peach/Ginger Smoothie Recipe:

3 cups coconut water

1 bag organic frozen peaches

2 scoops whey protein (I like Tera’s)

Almonds (or substitute 1 c. almond milk for 1 c. coconut water)

2 tsp grated ginger

1 banana.

*Sometimes I add flax, chia, or hemp seeds.

**I give the family their portion and then add spinach to mine.

Even small changes can make a difference in our health, energy levels, beauty and wellbeing. Food is an important component of a healthy life and can be used to nourish mind, body and soul.

- Jill

No Excuses

2011-05-07T12:28:00.000-07:00

I am very happy that I can finally announce the arrival of The Dailey Method DVD. This project was a huge leap for me, but one I’m incredibly grateful I took.

I’m not sure if it was Eleanor Roosevelt or lululemon that first coined “do something every day that scares you” but I totally agree. (I really do know who first coined it but lululemon gets credit for it becoming mainstream!) When we do something we fear there’s a sense of accomplishment that helps us become braver, more confident and stronger whether it’s inside or out.

I chose the title “No Excuses” because I really made this for my clients who want their Dailey Method class while they’re traveling or on the days that the kids are sick or the car won’t start. Of course, the value of being in an actual class- the energy, camaraderie and hands-on personal corrections by instructors- is unbeatable, but sometimes that isn’t an option. Here’s the next best thing.

I have acknowledged that the title was relevant for me as well. For 10+ years I’ve had people constantly asking me to produce a video and WOW did I come up with excuses. I finally realized that the excuses were primarily to protect me from my own fears. This class and business have extended way beyond what I ever expected and I felt that I owed this video to the clients that have supported me for all these years and the incredible people that have taken this business on as their own and made it a part of their communities. I also did it for my Mom. She’s always wanted to be able to do the class at home by herself.

My goal was to make the classes and experience as close as possible to taking a Dailey Method class from me in the Studio. It wasn’t overly scripted and rehearsed so that the real environment of the class is portrayed. There are some imperfections but that’s what real life is. I also chose some long-time clients as my demos along with Instructors. Katina and Maggie, who are upfront, are my master teachers and trainers. Everyone involved is someone that has practiced the Dailey Method for years and has been empowered and changed by the workout and culture. In addition, each person in the video is someone that I love and receive tremendous support from in my life. That was exactly the environment I needed to create in order to push myself through this, and I am so glad I did!

I am excited for people to see what this Method really does for each body and that although we are all different, we can each have OUR best body: a body that is strong inside and out. I hope that this video will motivate each person that sees it, challenging them to reach new levels of fitness and focus, while becoming a little stronger, braver and more confident every day.

Jill

New Year, New You

2011-01-12T15:16:00.001-08:00

This is always such an interesting time of year. I love the Holidays. I really enjoy the giving process, the quality time with family and the celebrations with friends. But I must admit that I’m relieved when the tree is taken down and the kids finally go back to school. I appreciate it when my life and house get back to a semblance of a normal schedule.

I just arrived home from the ideal way to begin a New Year- participating in our first Dailey Method weekend retreat. It was held at the Solage Resort in Calistoga, which is relaxing, beautiful and has great service and amenities. We offered TDM classes taught by myself and Sharon Lucheta and spinning classes and Chinese Medicine education by Mary Arnold. Everyone treated themselves to spa treatments, saunas, mineral baths and amazing meals. Also a majority of the attendees replaced one or two meals with fresh juices to give our digestive systems a break and help to press the reset button on some of the habits or cravings that we incurred during the Holidays. I LOVED it all and am hoping that this avenue continues so others can experience this rewarding way of nurturing ones mind, soul, and body.

I’m not one to make New Year’s Resolutions. Sometimes the wait for the resolutions start date incites continuing behavior that we don’t feel is ideal for ourselves. I want to constantly be working on the qualities I want to improve. The prouder I am of my actions and myself and the more confident I am in my path the better my life experience is. This takes constant and never ending work. Fortunately I enjoy the process.

This New Year is an exciting one for the Dailey Method. We had our Studio owners retreat in November and connected with all the amazing minds and bodies behind this company. At the retreat there were some changes put into place that have survived the trial period and exceeded all expectations for improving an already amazing class. These changes include increased neutral spine work, some cuing that helps hone in on clients understanding of the deeper more intrinsic muscles that are so important for our strength and stability, and a shift of the barre stretch component of class to help balance out the work and flexibility of each muscle. Over the last few months months I have gotten so much positive feedback from clients and I have also seen bodies change even more than ever. It’s so exciting, and makes me incredibly proud to be part of a culture that is so dedicated in helping people be, feel, and look their best.

Happy 2011 to everyone. May you have core, stability, alignment, confidence and love all year long.

Jill

Pregnancy and Our Method

2010-11-03T22:05:00.000-07:00

I have three amazing children and either taught or took class up to the day of my delivery with each pregnancy. That gives me 27 months of practical application learning what works and doesn’t work on a pregnant body! Each pregnancy was a distinct learning experience, and I appreciate being able to share that with people that are going through their own pregnancies.

One tremendous benefit for pregnant clients is that our classes emphasize engaging your pelvic floor during class. The pelvic floor takes focus to target, but it’s one of the most important stabilizing forces in our entire core and should be part of our exercise regime. I mention in class sometimes that I never did a kiegl during pregnancy, which is true. But my strength and stability were and are amazing because of almost every exercise in our class. We have a continuing emphasis on maintaining an inward draw off all of your muscles towards your bones and this is the same focus when trying to engage your pelvic floor musculature. Just deeper.

The stronger you are internally, the more relaxed you are externally. If you are staying focused internally and able to release the superficial muscles you’ll be able to work much deeper and take your practice to a higher level. Strength within and softness without is a great goal. The ability to combine strength and stability with a compassionate softness is also in alignment with the skills you will need as a new mom (along with a healthy dose of patience!)

Many pregnant women are able to participate in 90% of our class without any modifications, but we are happy to give modifications for any position in which they feel discomfort. Many of our Instructors have experienced pregnancy themselves, and all are specifically trained in working with pregnant women and helping them tailor the class specifically to their needs, which can change from day to day throughout a pregancy. This is why we are able to allow new pregnant clients to begin classes (with a Dr.’s approval) and afford them the convenience of participating in any class on the schedule.

The Dailey Method has helped hundreds of pregnant women maintain or achieve fitness during their pregnancy. I have heard so many amazing testimonies (below are a few) from our clients about their enhanced experience with childbirth and recovery due to their practice at our studios, and it’s also always fun to see the result in the child care room a few weeks later! We also offer a great way to bounce back with our "New Mom" Special of 3 months of unlimited classes for only $450.

- Jill

"I highly recommend TDM during pregnancy. I attended class 3-4x per week throughout my pregnancy. It helped me maintain muscle tone and build strength/endurance (doing the exercises with extra weight is a boost!). All the instructors were incredibly mindful to ensure correct positions and adjustments. I firmly believe TDM was instrumental in a quick recovery and losing the baby weight extremely fast." -- Trina Van Pelt"

"The Dailey Method was such a treat for me during pregnancy. It helped me feel strong, healthy and in control of my body as much as one can be while pregnant! My lower back was strong from the exercises and supported my weight gain and pressure of a big belly in front. My OB actually commented on how strong my abdominal muscles were and how great it was that I had that muscle memory to keep my stomach strong (and also how it would quickly go back to normal after the birth!). All of the instructors were amazingly helpful giving me accommodations to keep me safe and I felt wonderful to be staying active! More than just the workout itself however, I found that the deep breathing and focusing that I used in class was immensely helpful when I was pushing during contractions and giving birth. I would recommend DM over a birthing class in a heartbeat!!" -- Emily Campbell

"I exercised with my first pregancy. Well, sort of. Walks around the park, a few yoga dvds, etc. But here's the truth, being a mother takes strength. Carrying a 25 pound toddler who wants to run back into the toy store takes patience AND muscles. When I discovered The Dailey Method when my son was a year old, I watched my body transform into a stronger, leaner one, the kind of body I wanted and needed for my life. So when I was pregnant with my daughter, I happily continued to attend classes at The Dailey Method . The instructors were fantastically supportive and willing to help me with modifications to make sure I kept my body strong in a way that respected my changing physique. One of my proudest moments as a pregnant woman was when during a particularly grueling set of thigh work, the instructor pointed to me and yelled out, "Look ladies, she can do it, and she's eight months pregnant." Needless to say, I'm still an avid fan of The Dailey Method, and love the way attending class reminds me of the amazing strength and power of a woman's body." -- Carson Buck

Summer School

2010-08-04T16:09:00.000-07:00

I just got back from Wanderlust in Squaw Valley. This is a four-day Yoga and music festival and it was absolutely amazing. Well I must admit I can only say that the yoga part was amazing, after taking three classes a day I couldn’t really stay awake or stand long enough to partake in the evening music portion of the festival.

Having been in the fitness business for over 20 years and focusing on creating The Dailey Method for the last ten, it would be easy to think that I’ve seen and done it all. Yet I continue to be amazed with how much information there is out there, and by staying open to studying and practicing with other teachers of movement there is always room for improvement and evolution of an already amazing technique.

I’m not a yoga person, never have been and thought I never would be. I took seven classes in three days, all from masters of different styles of Yoga. I learned from and was inspired by all of them. I took two Anusara classes and was blown away. This style teaches an energy flow that correlates with the neutral spine education that The Dailey Method has been teaching, but from a more visceral point of view. They are incredibly symbiotic, and I am excited to further explore this symbiosis.

I took a wonderful class with Elena Brower who introduced the loops, or energy flow, to us and clearly imparted so much information in such a short time. I also took another class from Sianna Sherman. MC Yogi, a funky yogi DJ, said at the end of his class that the one thing he loves about Sianna is that when she talks you see rainbows shooting out of her heart. You honestly do. One of the things that I enjoyed the most was that so many of the instructors were so joyful, engaged and giving that they can’t help but inspire teachers to be to more present with their students. When our teaching comes from a place of genuine enthusiasm and caring, that is when we are at out best

Beyond amazing cues and interesting new takes on movements, I was also reminded that, as teachers, we need to make sure to encourage people to become stronger both inside and out. To strengthen themselves for themselves, but also so they can give that strength to others. Taking time for ourselves each day allows us to go out in the world and take better care of those who require our attention and need us to be our best. This is originally why I developed the Dailey Method, and every day that I take or teach class, I feel a difference in both the energy and confidence that I take out of the studio and into the world. It influences all the interactions that I have the rest of the day. It is cliché, but so true--if we feel good and are happy with ourselves, it’s much easier to make others happy.

I have always encouraged our Instructors to take as many different classes and teachers as possible. I have a good relationship with several similar Methods that allow our Instructors to take and learn from each other when traveling. Along the way I have had the benefit of many wonderful teachers, beginning with my early dance teachers, kinesiology professors, Pilates and Lotte Berk instructors, and of course my Dailey Method collegues. Never think you are at the end of your path. Always consider yourself on a stepping stone somewhere in the middle. This weekend was one of those stepping stones, and for that I am grateful.

Namaste,

Jill

Photo by Tinywater Photography. For more information on their services, including weddings, please visit http://www.tinywater.com.

Here's To The First 10 Years.

2010-06-08T17:21:00.000-07:00

As I reflect back, I really can’t believe that 10 years have passed since I began the Dailey Method. This experience has far surpassed any expectations I may have had or any aspirations that I ever imagined and I’m incredibly fortunate and happy at all that has transpired during this time.

Shortly after graduating from College in 1991 with a degree in kinesiology, I moved to San Francisco. In my search for where to begin my career, many different people helped direct me towards Pilates, which, at that time, was in the early stages of being publicly recognized. I completed the certified training for Pilates, loved it, and practiced it both privately and semi-privately for the next 9 years. During this time I was able to train other teachers and also incorporate more traditional fitness training and rehabilitation work into my format.

After several years of running a Personal Training/Pilates business with a partner, I realized that what I really wanted to do was to help people reshape their bodies in a more assertive manner while still maintaining the alignment and structural. What I didn’t realize is that through this process I would be able to help guide people beyond exercise so that it transferred to their day of standing taller, breathing deeper and feeling better. I also envisioned moving from teaching in a private setting to a class setting. I find that the energy and camaraderie in a group environment is a more effective model for most people.

Thanks to one of my faithful clients who had studied Lotte Berk for years in New York, I was introduced to this concept of exercising and quickly became intrigued and inspired by the possibilities. I visited New York several times and had the opportunity to take class and train with some of the amazing original Lotte Berk instructors. At this point, I determined that this type of group exercise was foundationally what I had been looking for. I returned to San Francisco and began to work at adapting this format using my kinesiology background and training while also incorporating my own creative style enhanced by my many years as a dancer in my earlier years and through college. This style has continued to evolve both creatively and therapeutically over the years as more and more research is done around the effectiveness of strong core conditioning.

I get an incredible amount of fulfillment from what I do because not only do I love what I do, but it makes people happy, it gives them confidence. It gives them a community. Sometimes it gives them a professional or a total lifestyle change. It’s affected so many people’s lives in an incredibly positive manner.

I want to thank all of our devotees, clients, friends and colleagues for helping guide this Method and create this family and make a true change in our bodies.

- Jill

How Often Should I Come To Get The Maximum Results?

2010-04-27T19:56:00.000-07:00

One of the most common questions I am asked is: “How many times should I attend class per week?” The correct answer is incredibly individual due to a number of other lifestyle choices and genetics.

I always try to answer from personal experience in addition to what I have seen work for the Clients I’ve observed in classes over the 10 years I’ve taught The Dailey Method (TDM).

3 times per week is a great number. Time wise it’s still manageable and you will continue to make changes to your body with every class. This is a good number for the busy Client that wants to be as time efficient in their fitness goal as possible or someone who has another practice that they like in addition to TDM. This is truly all you need to do to be anatomically healthy and to significantly change your body.

My personal goal is 4 times a week. I’m sure it’s hard to believe, seeing that I’m at one or another Studio almost every single day, but it’s not always easy for me to schedule my own workouts. Quantity or quality of exercise does not occur when I teach because I generally only demonstrate set up and then my focus is on helping the clients perfect their positioning so they get the most effective workout possible. Therefore, with three kids to manage in addition to the business, I have to truly schedule this important time for myself. When I take 4 classes I feel as strong and lean as needed for my body and comfort level. This is for the person that really loves to work out but still may have some time limitations. Clients that regularly attend this quantity have incredible form and focus in the practice and would not have to do any other form of exercise to achieve their personal best body.

I’m not an extreme personality type when it comes to exercise, but must say that when I do have the opportunity to take 5 classes a week, it’s amazing! I’m challenged with enough variety of exercises, positions and angles of strength and stamina that I feel stronger every day. This is a great number for former marathon runners or other athletes that want the intensity but a kinder, more rehabilitative exercise for their bodies.

In addition to time and personality there are also lifestyle, and genetic factors, which will help in determining the quantity of class that is right for you. For example:

-Food quantity and quality consumed. I’m not someone who restricts my diet but I do believe in the importance of both enjoying and eating the best quality and healthful food available. There is value to taste and if you’re enjoying what you’re eating this can have a positive impact in the long-term. Possibly keeping one from over-indulging or under eating. I believe food goes beyond just fueling my body so I tend to take an “anything in moderation is okay” approach.

-The amount of energy expended during the day. This is influenced by how much you physically move and the amount of energy devoted to that movement each day. Both the quantity and quality of exercise will determine the individual differences. There is a wide-range of activities that qualify, from taking stairs, chasing your children, or additional cardiovascular work you may incorporate into your day. Although you may not burn as many calories during your one-hour Dailey Method class as you would in a 60-minute cardiovascular workout, you will actually increase your metabolism by both repairing the muscle from your Dailey Method workout and from the improved lean-muscle vs. fat mass ratio of your new body. Before I started the Dailey Method I used to do 5 hours of cardiovascular work a week and was a size 6, now I only do the Dailey Method and I am a size 2. I have a Studio owner that used to run 6 days a week in addition to her Dailey Method practice. Once she (finally!) followed my advice to quit running, her body leaned out and loosened up significantly, with phenomenal results. We’re two of many true examples of how TDM works better overall than cardiovascular work on reshaping your body.

-Your lean body mass/fat mass percentage make up. This is what determines your metabolism. One of the reasons that you can continue to make these kinds of extreme changes to your body with this workout is a result of the muscular strength work we do in class. Due to the increased metabolic rate explained earlier, you have an increase in energy expenditure even while you’re sleeping, so you’re burning more calories all day long. With cardiovascular work this does not occur. This is why resistance training has proven to be so much more effective in changing ones body and shape over time.

In addition, it is widely recognized that benefits derived from core strengthening are the most important for maintaining the highest degree of health, physical comfort and longevity.

- Jill

If You Run...

2010-03-09T21:22:00.000-08:00

Those of you that know me are aware that I am not a huge proponent of running. The primary reason I feel this way is that it is hard on your body. Running actually has an incidence of injury rate as high as 79%. Walking fast, hiking and cycling can be just as effective as a cardiovascular exercise and are much gentler on your body.

I do, however, acknowledge that running has many positive effects on health, mood and fitness. It is one of the most efficient uses of your time for cardiovascular work, and has great endorphin benefits as well as being effective for toning some parts of the body.

If you run there are a few things you need to do to balance out your body. You can address these issues during your Dailey Method class in the following ways.

Work on your flexibility: For ideal muscular health there should be a balance between strength and flexibility in each muscle group. Both of the primary muscles of the thigh (hamstring and quadriceps) play an important role in running. To create flexibility in your hamstrings you need to make sure that you stretch the muscles both with your spine extended and flexed. The quadriceps need to stretched with both a bent and a straight leg. These variations in position will help to increase flexibility in all of the fibers of the muscle. Another part of the leg, which is incredibly important for knee stability, is the iliotibial band. Your IT band can be stretched by lengthening your hip away from your ankle and maintaining a neutral spine during the barre stretch portion of class.

Strengthen your hips to protect your knee: A major risk factor for knee pain is a weak gluteus medius. This muscle, located on the outer surface of the pelvis is important for hip stabilization in running. Without stable hips, runners can encounter knee, hip, and low back pain. The Dailey Method strengthens and stabilizes this muscle during both the seat work and spinal extension sections of class. Not only do you actively contract the muscle with different variations on your working leg, but you additionally get even more strengthening benefit by concentrating on working your stabilizing leg..

Strengthen your upper body: Running is great at strengthening the quadriceps, hamstrings, and calves, but other muscle groups, especially core stabilizers, need to be strengthened to create muscular balance and decrease risk of injury. It’s important to do strengthening exercises in spinal extension, trunk rotation and flexion in order try to target all of your core stabilization muscles. Although the last 20 minutes of a Dailey Method class is where you’re going to get the primary benefit for core strength even from our first exercise, marching, there is a focus on being aware of your posture and constantly trying to improve it. Attention to posture and alignment throughout class (and all day long!) will make you a more efficient and graceful runner.

The Dailey Method alone can give you all the strength and toning benefits you need for a strong, healthy and amazing physique. I have seen Studio owners and many clients that have run their entire lives, and thought they always would, give it up once they realize how much better they look and feel by solely practicing The Dailey Method.

If you must… then run… but take care of yourself and your body by maintaining balance in your workouts.

- Jill

At The Dailey Method, we have a strong group of owners that support each other. Special thanks to Kerry Corcoran, co-owner of The Dailey Method-Berkeley, and Registered Nurse, for her collaboration on this blog.

Developing A Healthier Spine

2010-02-03T16:35:00.000-08:00

Welcome to the new Dailey Method® Blog. Each month I will focus on topics and information to help enhance your experience at our studios. If you have an idea or question, feel free to let me know. I started this Method almost ten years ago because I knew it was the safest, most effective way to help people achieve their best personal physique. Over time, The Dailey Method has continued to evolve based on my deep knowledge of the body and movement in addition to the constant inspiration and dedication of our team. Why? Because I believe we can always improve our bodies and fitness levels. This improvement is directly connected to the importance of being challenged both mentally and physically. If it is the same workout every time you lose mental engagement which negatively affects the mind-body connection that is so important for our health and well-being.

It’s a New Year and all of us at the Dailey Method are looking forward to helping our clients get stronger, healthier and more fit throughout 2010. One hope we have for the year is to help you learn how to improve the alignment of your spine for better posture and overall relief of physical tension and stress.

The Dailey Method is known as an exercise that is challenging and incredibly effective. But beyond making you stronger and more toned; you also gain better alignment of your entire body. Aligned positioning is imperative in rehabilitating long term injuries and also in offsetting any that could occur. It also makes you look and feel stronger and more confident.

All of our studio owners from here and abroad gathered together for a retreat this past October in Scottsdale. We collaborated to refine our technique, and evolve some of our traditional exercises. Much of our focus was on working the spine in a "neutral position". It’s pretty incredible how few people know how to find and maintain their personal neutral spine. Neutral is the healthiest, most lengthened position for the spine and creates freedom of natural movement. We came up with some amazing ways to teach people a truly neutral spine position by just sitting up correctly and engaging their deepest core musculature. We barely move and it’s exhausting and challenging. We hope that this will transfer to their daily lives to create an increased awareness of their movement in addition to a healthier spine.

Alignment can lead to a sense of well being. If you are aligned correctly you have good posture. When you have good posture you look and feel more confident. Additionally by focusing your mind on the spine first and then engaging the musculature around that center you are keeping your mind engaged in your movement and self, which can have a meditative effect. Exercise is an escape for many people. If it can be a physical and mental one at the same time - that’s an incredible time saver.

Happy and Healthy is what we all want for you and ourselves for this exciting New Year!

- Jill