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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

Insanity Program and Hip Hop Abs

Day 17, 18, and 19 which included one day off from IP.  Thumbs up.  It is definitely enhancing my work out at the gym too.

First Day of Hip Hop Abs–awesome!!  Adding another Selfseed of rhythm.  It is so important for the body to be challenged by new moves–physically, mentally, emotionally, and spiritually.  I know these videos were made before “functional” training was in vogue, but they so hit the spot for waking up the body and asking it to move in an integrative/coordinated manner with rhythm.  Yes, rhythm the so often overlooked aspect of human health.  It makes one feel lighter and easier to move in the regular part of the day.  It is hard to be motivated to move when the body feels heavy and lethargic.

Category: Balance, Emotions, Fitness, Flexibility, Integrative Band, Rhythm, Selfseeds, Weight Distribution
Tag: coordination, fun, function, integration, rhythm

Next Step In The Evolution of Selfseeds

What is the step after the presentation of Selfseeds?  We have been looking at a lot of different ways to give support to our enthusiastic participants and the pathway taking the lead is to provide private consultation. Selfseeds was developed for busy people and everyone is loving the inspiration it provides.  As individuals, it is often difficult to look at our own life plan and hear our own thoughts/priorities, so we can add 5 minutes effectively here and there in the life plan.  The idea is to enhance life and not to add a burden, so consultations will allow an overview/bigger picture of how to integrate Selfseeds.   Along this supportive line of thinking, someone may desire help with one of the individual Selfseeds such as how to work with the Integrative “I” Band in more detail.

An additional offering  of post presentation  support will be to send a fun, upbeat, encouraging video clip, picture, and/or quote as a daily reminder to “germinate, nurture, and embrace” wholeness and well being as a human.

It is with joy and gratitude that this next step of Selfseeds is unfolding, so we can personalize the integration of the program.

Category: Selfseeds
Tag: evolution and personalization of the program, integration, Selfseeds

“I” Band in action

dance practice

Searching the internet to see if I could find anyone else using the “I” band (Integrative band) in the way I learned through Hans Laxholm’s system in ballroom dancing.  There are articles and videos on how to use it as an exercise tool (resistance band), but not really as an integrative (“I”) tool.  Hans Laxholm is an international champion ballroom dancer and coach of other international champions.  He developed a system using the band that integrates the body from the inside to outside.  It helps you understand how to connect your core out through your extremities, so you are acting and reacting from a true place inside.  As a partner sport, the more you understand how your own body works and how to connect it for consistent action then you are better able to listen and connect/react to the actions of your partner.  Through a series of exercises alone and/or timed with a partner, you discover an inner wisdom that can be used in other sports.  The trainers who I have worked with since learning this in my dancing world have been intrigued and amazed by the quick coordination and fluid movement I maintain while assimilating new exercises.

Hans and Anne Laxholm

Hans has created the system starting with the breath and working out to the fingertips, toes, and top of the head.  The idea was that the two being would breath together rather than unite as two rigid structures holding their shape by outward resistance.   All actions move through this sequence and return, so there is always an engagement phase and relaxation phase within the action of each movement.    The preparation phase is the engagement and the activation phase becomes the relaxation phase.  Most of the time, it is the other way around which leads to injuries and fatigue.

There is a book and video available if you would enjoy looking at the system in more detail, but be reminded that it was created for ballroom dancers.  Hans has a great sense of humor and philosophical wisdom that he weaves through the video as well.

PAST, PRESENT AND FUTURE OF BALLROOM DANCING: JANUARY 2007: A DVD is produced by Hans in co-operation with William Pino & Alessandra Bucciarelli called “Past, Present and Future of Ballroom Dancing”. The DVD features 16 exercises developed from the book, and also a CD with the music used for the exercises.

The DVD is available from WRD Music London, DanceVision USA, Casa Musica Germany

About Hans & Anne LaxholmHans and Anne are both Danish, and started dancingwhen they were … and Alessandra. Hans & Anne winning the European in Denmark 1979 – Cached


* A special thank you to Max Sinitsa, professional ballroom dance coach and student of Hans, for spending 2 years introducing, developing, and manifesting the results of the system in a dance competition with me.

Here are the more traditional ways the bands are used.

Resistance Band Workouts

Reinvigorate your routine with resistance bands. They’re versatile, portable, and inexpensive — and they make the most of every move.

Total-Body Resistance Band Routine

These resistance band exercises target your arms, back, shoulders, legs, and butt for total-body toning.


Category: Integrative Band, Selfseeds
Tag: coordination, dancing, external, fitness, integration, internal, resistance band

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