How is your body feeling today? After long days of dancing and teaching this is the first question I wake up asking. It’s also how I welcome every client into the studio. Our bodies are message boards of vital information. They showcase our emotions, stress and tension. When we release that tension, and free the joints through movement it directly effects our mental and spiritual state.

 

Open and strengthen the body to expand the brain and use it as a portal to heighten awareness and consciousness.

 

With this in mind it’s hard to imagine why anyone would want to thrash their body around in ridiculous fitness trends like P90X and CrossFit.
Ever held a warrior one for more than six breaths or scooped the spine up into a rollover in pilates? Then you’ll know that mindful quality movement is much more challenging on your body and mind. Your joints will quietly thank you for the life long protection. No pain no gain is so last century!

 

We can be smarter more efficient, effortless and graceful fitness lovers.
I bring this up because I’ve been experimenting with The Nike Training Club application over the last week. There’s no doubt the app provides power packed sequences. One of the options is to follow a 15 minute sequence focused on a specific body part, like abs, butt, and arms. Spot treating for fat loss does NOT work, but for strength of certain muscle groups go for it.
It’s important to be aware of the rest of your body even if you’re focusing primarily on one area. For example, there is absolutely no point in doing bicep curls if your shoulder is hiked up in your ear. When the shoulder is in ideal alignment the limb functions with less effort and more efficiency. For the speedy mini workouts focus on form is even more important because the pace alone will throw you out of control.
This is how I’d cue one of the side planks in the 15 min ab burner sequence to give you an idea of all the things you should be aware of to perform at your peak.
Right Side Plank Cues:

 


– begin by lining up your right hand, hip and foot in a straight line.
– actively push the right hand and fingers into the floor and slightly bend your right elbow so you are not sitting in a locked, hyperextended joint. When you sit in hyperextension the muscles around the elbow turn off leading to wrist pain.
– feel the entire right side of your body from the side of the foot up to the armpit. The side body is an ecosystem of strength. Turn on your right butt cheek as well to help aide the effort.
– push your right shoulder blade down your side ribs toward the waist and keep it engaged the entire holding time.
– pull your abs into the spine away from the pants and shirt.

 – breathe into your back lungs and prevent the front ribs from popping forward. Find width across your collar bones. 
– open up the front of your hip joints by pushing your pubic bone forward. 
– bring the head and chin back into alignment with the rest of your spine. 
– smooth the face wrinkles! 

There’s a lot going on isn’t there?! After reading and trying these cues how did your side plank improve? You can also follow along with my video sequence….
Ultimately in all movement we search to find the place where effort meets grace. Where we can perform a challenging side plank without gripping our jaw, and furrowing the brow. Where the power and effort focus is on the specific muscle groups we want to work while the rest can release unneeded tension.
Mastery begins when we find balance. Gripping everything, holding your breath, and wrinkling your face vs. passively sitting in your hyperextended joints hoping your abs will turn on one day. As with everything in life it’s in the transitions, gray areas, and peaceful awareness that we ease into flow.


Where do you hold your stress in your body?

The Nike Training Club App is a full-body functional training app designed for you to make yourself whatever you want to be. Whether you’re looking to get lean, toned, or strong, NTC takes every workout to the next level. Download it here.


Disclosure: Compensation was provided by Nike Womens via Glam Media. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Nike Womens.

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