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Walking in wine country, Sonoma County

Fitness level is thumbs up again.  The motivation to recover from the accident has led me to a level of fitness that I haven’t experienced in two and a half years.  Fun state of being, but the next adjustment will be traveling and living abroad with modified exercise.  I asked the PT what would happen if I just stopped for six months, but it wasn’t recommended.

Recognizing the important end result of exercise is integrating it into the practical body function. Hopping on a horse after two months of not riding reminded me of the dexterity it allows while mounted on a ground covering four-legged.  Exercising on the steadiness of gym equipment allows one to work on symmetry and observing small adjustments for improving alignment and coordination.  Mindfulness with movement makes it fun.

(Short video below)

Category: Fitness, Selfseeds
Tag: fitness, functional fitness, integrative exercises, Selfseeds fitness

Pelvic Floor Lesson

 

DT PT

The Pelvic floor lesson usually starts and stops with the kegel exercises, so it was so cool to see how that relates to the origin of movement and moves up through the core stabilizers into dynamic action.  The physical therapist had an exterior way to check each level of engagement from the pelvic floor north into dynamic, integrative engagement.  The “drawing in maneuver” or “sucking in of the stomach” is a very uninformed version of correct inner engagement that stabilized movement instead of blocking it.  The band technique I learned from Max via Hans for dancing was the action in motion and now to understand the root of the movement. I found out one of my legs is slightly longer at the tibia and this may or may not have contributed to my rightward rotation, but I could experience the difference right and left of my pelvic floor-upward activation.  One side was easy and symmetrical and the other side I compensated by rotating as I engaged the leg.

The next step was lifting and lowering the legs and engaging the higher muscles which made it easier for me.  The PT said it would make it harder for most people with tight hip flexors.  I could feel the shift from an isolated strengthening exercise to a dynamic series and how easy it was to override the underlying weakness with other muscles–synergistic dominance is the result.  Once we have established the pattern for synergistic dominance, we have moved away form the correct design of the human movement system which can lead to postural distortion and injury.

Ok, I have to be a bit of a geek to get so excited about understanding the origin of movement, but it so totally motivates me to help people with their movement design–the ones who are interested.

The below post includes videos of my exercises.  The PT takes a video and sends it to me via an encrypted site.  Sounds perfect for the evolution of  Selfseeds Virtual Riding!!!  You can follow the progression of my rehabilitation and try the exercises too.

(Click on the link below to see the corrective exercise videos–Thank you Dave!)

 

Category: Fitness, Integrative Band, Selfseeds, Weight Distribution
Tag: corrective exercise, integrative exercises, isolated strengthening, physical therapy, Selfseeds

Daily Selfseed #14 Caball (Integrative cable and stability b...

 Caball (cable +ball exercises)DSC_4354

 

Ok, I am one of those strange people who actually loves going to the gym.  I like the feel of moving, challenging my balance, and figuring out the interconnection of movement. Caball has been so fun to create. It involves balancing on the stability ball while exercising with cables.  There is no where to anchor or stabilize accept for your inner core.  People at the gym are asking me what I am doing and make comments about how hard it looks.  Hmmmm…not sure how difficult they are, since I haven’t had anyone to try them out on.  Next step.  There was some discussion about having people sign a release before taking a place on the ball….

 

One of the riding students has been practicing kneeling on the ball which is very cool.

An update on the main purpose of why I am in Northern California, helping a friend who is recovering from shoulder surgery.  It has been an amazing journey getting to school her horse and help her with her recovery exercises.  Just a little under 4 months and today she walked, trotted, and cantered on her horse.  The work going forward is to help integrate the new movement range, strength, and pattern with the horse’s new straightness, throughness, and self-carriage.  It has been invaluable to ride the horse and change his patterns, so when the owner got back on, I could see the patterns of the rider more clearly.  Normally it is the chicken or the egg about who is causing what. The corrective exercise course was timely with learning the phases of recovery: inhibition, lengthening, strength, and integration.  She is in part 3 moving to part 4.  Riding a horse is like balancing on a giant moving stability ball.  Two more months to go…. Our work together is helping me to create a sensing, balancing, and timing series off the horse. Thank you!!!

Please take a look at the assessment video for riding and let me know if it makes sense/inspires/clarifies or confuses/intimidates/doesn’t make sense.  There has been a suggestion of making a video with different disciplines and different riders.  Having fun creating, so all input is appreciated–the truth and nothing but.

 

#9 Assessment Riding (Selfseeds Virtual Riding Program)
A couple of items I want to share 1) this great article about fitness fanatics (you might surprise yourself and find that you have one or more of the traits) and 2) a fun video on a bull dog named Axel (and his bucket) that I met yesterday.

fitness

 

Category: Balance, Fitness, Selfseeds, Weight Distribution
Tag: balance, caball, cable exercises, core integration, exercises, fitness, integrative exercises, Selfseeds, stability, stability ball

The Countdown…

Only days away from launching Virtual Selfseeds. Heather has outdone herself with her creative genius and I have been making lots and lots of videos, since that is the name of the game with virtual. As a result of the flow of Youtube uploads, the search engine found two today on the search. Yippee!!

Daily Selfseed #45 Integrative Exercises Stationary and Rolling …
Advanced exercise–warning if you attempt it. Challenging the body in space and motion …
www.youtube.com/watch?v=9rplTZvxl2U

Daily Selfseed #41 Integrative Exercises Caball Stretch Pull Twist …
The end result of fitness training is integrating it back into functional fitness–your daily life …
www.youtube.com/watch?v=Em5zBYC4sg0

Category: Fitness, Integrative Band, Selfseeds
Tag: balance, core use, flexibility, integrative exercises, Selfseeds, Strength

Selfseeds Integrative Exercises: www.Selfseeds.com (short iM...

Photo Credit: Heather Marsh

Integrative exercises, why do I use that word combination so frequently in my blogs and exercise iMovies?  As a professional athlete who needed to move in coordination to another living body,  I constantly had to look at integrating strength, power, flexibility, balance, weight distribution, and rhythm to improve first my internal awareness and then my awareness and timing for responding with a partner.  While exercising at the gym, I would use these aspects for designing/choosing workout exercises, cardio plans, and stretching combinations, so the personalized focus on training enhanced the goal.  Overtime, I realized that the focus on integration was a key part of my everyday functionality–sitting, standing, walking, bending, etc.

Another big part of integrative exercises is the sensing involved.  The exercises require an inner sensing of tone/alignment, an outer sensing of limbs/torso in space, a timing/rhythmical sensing of how to coordinate/balance/distribute weight while in varying ranges of motion.  The awareness is the key to safe and effective training;  fitness building without injuries.  Learning a more intimate awareness of the vessel we all live in called the body during focused exercises periods will spill over into one’s day to day movement.  People would comment on what lovely posture I had, but it came as a result of awareness while dancing, riding, and exercising.  Overtime, it wasn’t comfortable to slouch, because my slouch muscles were out of practice.   Slouching allowed my back to hollow (lower back pain), my shoulders to round (shoulder pain), my neck/head to slump forward (neck pain), and left-right crookedness to creep in too.

I have been putting together these short iMovies focused on integrative exercises, (2 earlier blogs included Caball Integrative Exercises and the Integrative “I” Band on the stationary bicycle.)  Have fun and don’t hesitate to email if you have any questions.

Adding variety to the overhead, on your knees cable pull. Adding variety and creativity to the workout helps to shift stale thinking patterns and stale body parts. Pick the amount of weight that allows you to counter balance with your body weight and not risk over rotating any joints. Points of variation: 1) degree of trunk lowering, 2) twist right, and 3) twist left.
Adding variety to the overhead, on your knees cable pull. Adding variety and creativity to the workout helps to shift stale thinking patterns and stale body parts.
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, weight distribution, balance and presence. Making it all fun and functional. The cable allows for dynamic control of the core through the appendages from start to finish.
Selfseeds Integrative Exercises Sitting-Side-Pull
Integrative exercises require mind and body coordination, since there are multiple dynamics involved. Inner core engagement and control are the cornerstone to balance, stability, rhythm, weight distribution, and flexibility. The exercises are designed to be fun and engaging–the adult jungle gym while getting functionally fit!
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, weight distribution, balance and presence. Making it all fun and functional. The cable allows for dynamic control of the core through the appendages from start to finish. Rotate left and right. Standing or kneeling.
Adding variety to the overhead, on your feet cable pull. Adding variety and creativity to the workout helps to shift stale thinking patterns and stale body parts. Pick the amount of weight that allow you to counter balance with your body weight. 1. Start with flat feel through the exercise to get use to balance and mobility through the trunk muscles. 2. Move onto toe-heel-toe when you feel secure in your balance and want a challenge.
Integrative exercises require mind and body coordination, since there are multiple dynamics involved. Inner core engagement and control are the cornerstone to balance, stability, rhythm, weight distribution, and flexibility. The exercises are designed to be fun and engaging–the adult jungle gym while getting functionally fit!
Integrative exercises require mind and body coordination, since there are multiple dynamics involved. Inner core engagement and control are the cornerstone to balance, stability, rhythm, weight distribution, and flexibility. The exercises are designed to be fun and engaging–the adult jungle gym while getting functionally fit!
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, balance and presence. Making it all fun and functional. Demonstrating 3 different hand positions on the bar to provide diversity.
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, balance and presence. Making it all fun and functional.
Adding variety and creativity to the workout helps to shift stale thinking patterns and stale body parts. Pick the amount of weight that allows you to counter balance with your body weight while moving through space. Go slowly in the beginning to effectively manage weight, core engagement, and lowering in the lunge. The emphasis on the coordination, integration, movement, and weight distribution. Speed with improper form is never desirable.
Category: Balance, Fitness, Flexibility, Integrative Band, Personalize 5, Rhythm, Selfseeds, Weight Distribution
Tag: balance, fitness, flexibility, functional fitness, integrative exercises, practical living, rhythm, Selfseeds, weight distribution

Selfseeds Caball (Cable & Ball) Exercises www.Selfseeds...

Caball Exercises
Photo Credit: Heather Marsh

Caball (Cable & Ball) Exercises were created from a desire to make exercising integrative, challenging, sensing, and dynamic.  It is easy to become complacent while exercising with the number of repetitions and a familiarity to a routine that develops quickly.  The self discipline is to stay alert, attentive, and fresh with each movement, so injuries are prevented, alignment is monitored, and connectivity from the core outwards is initiated.  From my past as a professional rider and serious ballroom dancer, I learned to move and focus on this inner awareness, but for a lot of people this is an unknown or a challenge of  “how to.”  The Caball exercises create an instant awareness, since they require balance and inner stability with all of the moving parts.

My hope was to develop exercises that created a whole body workout with body, mind, and spirit.  I wanted fitness to take-on an aliveness/fun factor instead of drudgery. The Caball exercises are considered advanced, but they can also be modified by first doing the exercises flat-footed and then moving to a half round.  Also, one should experiment with sitting and kneeling on the balance ball before taking on the Caball Exercises.

Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, weight distribution, balance and presence. Making it all fun and functional. The cable allows for dynamic control of the core through the appendages from start to finish. The ball adds extra awareness, core engagement, and balance. All of it is alive!
Caball (cable and ball) exercises developed out of the desire to bring more movement, challenge, and balance to integrative exercises. As a dancer and athlete, I wanted to find a way to get fit and have fun. Caball requires a focus on inner core use and awareness with the added challenges of angles and rotational contact points that aren’t always stable. You are the stability and the rest is in controlled motion–just like dancing.
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, balance and presence. Caball is a combination of cable + ball exercises. Making it all fun.
Integrative exercises require mind and body coordination, since there are multiple dynamics involved. Inner core engagement and control are the cornerstone to balance, stability, rhythm, weight distribution, and flexibility. The exercises are designed to be fun and engaging–the adult jungle gym while getting functionally fit!
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, and presence. Caball is a combination of cable + ball exercises. Making it all fun.
Caball (cable and ball) exercises developed out of the desire to bring more movement, challenge, and balance to integrative exercises. As a dancer and athlete, I wanted to find a way to get fit and have fun. Caball requires a focus on inner core use and awareness with the added challenges of angles and rotational contact points that aren’t always stable. You are the stability and the rest is in controlled motion–just like dancing.
Category: Balance, Fitness, Flexibility, Integrative Band, Selfseeds, Weight Distribution
Tag: balance, caball, cable pulls, core use, exercise ball, fitness, flexibility, integrative exercises, Selfseeds, weight distribution, whole body workout

Selfseeds Integrative Exercises: Butterfly (Caball) www.Sel...

Photo credit: Heather Marsh

More fun with another integrative exercise challenge! As a precautionary step, a person can do a run through without the ball by executing it flat footed and then even progress to a 1/2 ball before going for the more advanced level.  Always be careful not to hyper-extend the shoulder joints.  The key to all of it is the core control and how the extremities are an extension of the core.  Get to know the inner workings of yourself.

Category: Balance, Fitness, Flexibility, Integrative Band, Rhythm, Selfseeds, Weight Distribution
Tag: balance, caball, core engagement, fitness, flexibility, integrative exercises, Selfseeds, Strength

Selfseeds Integrative Exercises: Front-to-Back (Caball) www...

Photo credit: Heather Marsh

The integrative exercises challenges your mind and body which supports functional training.  Part of the challenge equation is working out the right amount of weight, so you can move in a controlled-engaged way without losing your balance on the ball.  Looking for the limits, but not going over.  There are no fixed points to leverage against, so you have to work with sensing/feeling your way in the exercise.

Category: Balance, Fitness, Flexibility, Integrative Band, Rhythm, Selfseeds, Weight Distribution
Tag: balance, caball, fitness, functional training, integrative exercises, Selfseeds, weight distribution

Moving Onto The Next DVD Series Challenge–BBW

My current criteria for fitness DVD’s are none to minimal fitness equipment investment, integrative/plyometric oriented workouts, and fun/inspiring.  The Brazilian Butt Workout (BBW) is the next one.  This video is from the Beach Body group, so I am noticing a theme and some evolutionary relationship between Hip Hop Abs and Insanity.  I like seeing variations on similar themes, so one can understand the lineage or spectrum from easier to more difficult, but all are effective.  The “Just Move” theme is the underpinnings of any DVD program.  I really like the ease of doing it at home (thinking ahead to traveling and my pink, cement room in India) even though I am a gym addict.  The gym is becoming the adult jungle gym experience for me–having fun with equipment.  The DVD’s are more inward and personal, since they don’t involve equipment and I am alone experiencing them.

Day One of the BBW.  Cool and I could walk the next day.  One cautionary observation is to be careful of how low you do the squats, how high you lift the legs etc. so nothing gets over taxed.  The constant mantra of form, core engagement, balance, and inner awareness/control cannot be highlighted enough to prevent injuries.  My sense is that as I get use to the exercises and I am not losing my balance, the degrees, speed, and amounts will grow naturally.

Note:  The day before I started BBW, I noticed that the groan pull I had been working with for over 10 years felt really good, so I jumped into the exercises with an unusual state of blind abandon and was reminded that was reptilian thinking and what was I thinking… I love the body for its’ clear feedback capabilities.

Category: Balance, Fitness, Flexibility, Integrative Band, Nutrition, Rhythm, Selfseeds, Weight Distribution
Tag: balance, Brazilian Butt Workout, fitness, integrative exercises, plyometric exercises

What A Privilege

Recently, I was asked to see if the Integrative “I” Band could help the posture of a 99 year old woman.  What a privilege?  She had such enthusiasm and a twinkle in her eye.  Her posture is rather bent from an accident, but I started from the root of the “I” Band action–the breath.  A full breath actually exercises the inner human tube and encourages upright posture.  At this stage, the band gives passive resistance, so the “breather” can feel the expansion of the ribs into a contact point. Watching this woman breath fully into her torso was remarkable confirmation of this basic action as a part of the root of health.  How many breaths do we take in a day?  How many opportunities do we have to exercise the interior of our body?  How many times could we reset to neutral spine?

As she added the action of extending one arm at a time, I could see the importance of creating the extension from the action of the breath and in a measured way, so as not to lose focus on the subtleties of the inner connection.  Over and over the emphasis on developing movement from the core to the extremities–never the other way around.  It takes time to build a new habit, but core stability and integrative movement is a meaningful outcome for longterm wellness.

Category: Balance, Fitness, Flexibility, Integrative Band, Selfseeds
Tag: core stability, inner body exercises, integrative band, integrative exercises, resistance band