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One Of My Favorite Go-To Pieces Of Exercise Equipment


The Most Effective Ball Exercises Everyone Should Be Doing
by Jenny Sugar


Don’t just walk by your stability ball! It’s one of the best fitness tools you can own, so put yours to good use with these incredibly effective moves. Get ready to target your arms, abs, butt, and legs — you’ll definitely be sore tomorrow. Remember, size does matter! It’s best to work with a ball appropriately sized for you, so check out this exercise ball chart to see which dimension best fits you.

Source: POPSUGAR Studios

12 Awesome Moves to Feel More Toned

Read More Exercise BallsArm ExercisesButt ExercisesAb ExercisesLeg ExercisesWorkoutsStrength Training

Go to Popsugar fitness and take a look!


Category: Balance, Fitness, Flexibility, Integrative Band, Selfseeds, Weight Distribution
Tag: balance, core, fitness, integration, Popsugar, Selfseeds balance, stability ball exercises, Strength

Not Just “No Man’s Zone”


Constantly amazed by the subtlety of the core and its’ importance!  Not to be taken as just this “no man’s zone” if you want result, reduce injuries, and harmonize ever move from the inside out than get familiar with your core! Getting so inspired about creating and implementing core awareness and workout classes.



Category: Integrative Band, Selfseeds
Tag: awareness, core, flexibility, inner connection, integrative band, Selfseeds, Strength

Challenges of Sitting Cross-legged For Meditation



Another range of flexibility…

If you didn’t grow up sitting cross-legged or don’t practice on a regular basis, it could be daunting.  Sitting with a straight spine is the most important, so if you have to sit on something, legs to the side, or some variation, the straight spine with the core connected should be the focus.  Since I am “sitting” on the floor for 4-6 hours a day, I am noticing there is a fitness with the process that one may take for granted.  Symmetry is a big piece too. If  I sit too much on one side, push down harder on one half, head too far forward, upper back not supporting my head, and the list goes on–the asymmetry puts undo tension on an area, so posture is key. Even when we are still, posture is important.

I have tried to ignore when my body is yelling that I need to change position, but that hasn’t worked out well, so I listen.  I don’t shift because I cannot concentrate, but I do shift if my leg is going numb or my hips/knees are tired of being folded.  After you build some fitness for sitting, you start to notice how awesome the position actually is and how it makes sense when you go deep.

Mentally and physically there is plenty to work with while touching into stillness.  Little by little, the desire to be distracted lessens and you find a tranquility in the stillness, but the bodies flexibility and fitness are undeniable components.  It is not to say that you cannot meditate if you don’t sit on the floor cross-legged either.  It is about the journey.


Category: Flexibility, Selfseeds, Stillness, Weight Distribution
Tag: core, cross-legged, meditation, posture, Selfseeds, stillness, straight spine

Balance is balance

Whether it is in the gym, life, or on a walk in the country–balance is balance.

Finding Balance

Become A Better Athlete With Simple Tricks


Finding Balance


By Wina Sturgeon

PHOTO BY WINA STURGEON // Adrian Conway, head performance trainer at BASICS, demonstrates an advanced balance drill.
POSTED // JULY 26,2011 –Want the not-so-secret key to being a better athlete, a key even more important than strength, power and quickness? Here it is: balance. Whether you’re a climber, a runner or a motocross racer, your sense of balance will always be the deciding factor of your ability.
Luckily, it’s one attribute that can be improved easily, no matter how much of a klutz you may be. A few simple balance drills—which can be practiced anywhere, at any time—will do the trick.
Adrian Conway is an expert in balance; he’s the head of human performance at BASICS Sports Medicine in Holladay and a certified Crossfit trainer. But the cutting-edge facility is less about physical therapy than about specific training to make athletes of all levels better at their sport. He says, “Enhancing the sense of balance improves performance tremendously, for both elite athletes and weekend warriors.”
Balance is basically the ability to remain upright against the force of gravity. Fluid inside the inner ear is just one of three major factors in balance; the other two are eyesight and proprioceptors, which are tissue fibers, mostly in the skin, that provide instant information to the brain about the position of your body in the space you’re occupying. It is proprioception that tells your leg how far to move when stepping off a curb, where your hand should reach to grab a glass of water without spilling it, or how high to leap for a ball and reach to catch it. It can be conscious or, in reflex mode, unconscious. Proprioception is seriously impaired by alcohol, which is why cops ask those pulled over for a “field sobriety test” to touch their nose with eyes closed—a test of proprioception awareness.
Conway says our sense of balance is learned young, and because humans are creatures of habit, early patterns ingrained in the muscle memory can last a lifetime. To improve balance, he recommends starting with a simple drill: standing on one leg. “Sports are played on one leg at a time. We don’t have balance equally distributed on both legs except when we’re standing in place, so we need to learn balance on each leg,” he says. “Most people don’t realize that a major part of our sense of balance is our eyes—where the floor is and where our body is compared to the floor. So practice closing your eyes while standing on one leg. Shift to the other leg, still keeping your eyes closed.”

Conway suggests testing yourself. “To test how good your balance is, do the one-leg drill and see if you can maintain it for 30 seconds on each leg. Then do it with your eyes closed. Gauge how often you have to tap your other foot to the ground. Sometimes you’ll be twitching so hard to find your balance point that it actually prevents you from balancing. So practice relaxing; bend at the knee and ankle and work on calming all those adjusting moves.”

Another drill he suggests is to put yourself in an off-balance position while supporting yourself upright with a hand against a wall; then take your hand away and try to regain balance. “It’s a good drill, because it requires instant and accurate adjustment, so you improve your balance quickness. You can always reach back to the wall, if necessary,” he says.

Part of having good balance is a strong core. Those with a weak core will overcorrect when trying to stay upright. Overcorrection will cause anyone to go down hard. Conway says, “A great core balance exercise would be holding a weight overhead while moving around. Core stability is involved in every movement we make.”

In addition, balance drills are also great for injury prevention. Good balance will enable you to instinctively prevent a fall if you start to go down, even on a bike. Whatever your sport, improving your balance will greatly improve your results. 

Category: Balance, Selfseeds
Tag: balance, coordination, core, creative, fitness, integration

Selfseeds Unfolding

It has been fun sharing Selfseeds in person in addition to cyberspace.  I get to see how people navigate the site and what organically attracts each person.

One of my favorite sections is the Integrative Band, because it has been revolutionary in my dance development and provides a regular practice for integrating and organizing my posture/biomechanics.  Hans Laxholm, world champion ballroom dance competitor/coach, from Denmark developed a system using bands and other exercises for dancers to learn how to organize their own bodies in addition to improving their timing and feel with a partner.  I had already studied dancing for 18 years when I was introduced to this system.  It made sense to me, since it reduced much of the randomness that pervades when teaching an abstract concept of feel to individuals with very different coordination and tactile histories.  The system got a major test while I took a break from dancing for 6 months.  I stayed at a reasonable level of fitness and daily spent five minutes or more working with the “I” band in various dance positions.  With only four lessons, my dance coach, Max, and I felt confident to take on a dance competition before I left for India.  I will let you know what happens at the final exam.

Category: Integrative Band, Selfseeds
Tag: activity, core, cross coordination, integration, movement