Core Workout Video

Use this core workout video to exercise your obliques and abs. Place a block between your thighs, lift your legs up straight or bend knees if necessary. With both hands interlaced behind your head, lift right elbow towards your left knee, then switch. 10 repetitions on each side. Three sets.

Leg Toning Exercises - Bespoke Training (video)

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In this new video I have compiled exercises for toning the legs. Using a Theraband or elastic resistance band makes them fun and strengthens and lengthens the muscles in the legs in a gentle way, while increasing your range of motion and core strength. I hope you enjoy it! Let me know in the comments or come on over to my YouTube channel to check out the rest! And make sure to check out my friends' website over at Melt Massage and Bodywork (where I shot this video and you can get a great massage!).

The Body Sculpt Class - What is it? Who is it for?

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I'm teaching a body sculpt class three times a week now at Melt Massage & Bodywork, an awesome massage space that has a beautiful room for yoga, pilates, workshops and me :) For most of what they offer, the class description is straight forward or people don't even have to read it because it speaks for itself. Prenatal yoga, Feldenkrais, Reiki, postpartum workshops, Pilates... I wanted to add something into the mix that is similar but different. A class that allows people to move continuously for 60 minutes without a Bootcamp or Crossfit feel where you push through exercises, in competition with yourself and everyone else. But rather exercises in which we work together and individually, making them easier when we work together. For both of us. But with an option to always challenge ourselves, too. Every class ends with yoga to stretch the muscles that we used and open up areas of the body which may be stuck and which - once released - feel so good and thereby make our mind feel good. At the very end: Savasana... everyone loves a few minutes to relax.

Melt is set up with everything you and I need. Therabands for sculpting and lengthening, of course yoga mats, blocks and bolsters for restorative poses at the end and blankets to sit on while we do ab work. It has a great group of instructors and where else have you seen a reception area that has water, apples and candy?

So who is it for? I've seen a lot of women taking my class and I think men believe that if it doesn't involve weights but mainly your own body weight, it may be too easy for them. But that's not the case. I have seen grown men struggle when I showed them exercises, that pregnant women did with ease and grace and anywhere we work with our own body weight, it can get pretty challenging. After the session, you will already feel, that areas that we exercised feel tighter, your core will be burning, but you won't be exhausted. You will be sweaty and relaxed and proud of what you accomplished.

Having studied many different disciplines, I am convinced that each practiced individually has tremendous potential but combining them is even more effective. Because there is no set routine, your body can not plateau and get used to being worked in the same way as previously. It needs to adapt and become smarter. And that's what we want, a continuously evolving body, that is smart, strong, flexible and ready to take on any task that life throws at us. You will also gradually see your waist whittling away and your arms and legs becoming more defined as an added bonus.

The biggest advantage of working your body in this way is, that it is fun! Exercise doesn't become a dreadful chore, but we look forward to it. We see results in our strength, cardio-vascular capacity and flexibility. The positive side effects also include the influence that this kind of training has on other disciplines. So it can be a great add-on for runners, triathletes, yogis, swimmers, etc.

I hope to see you at one of the classes. If you haven't yet, make sure to sign up for my newsletter with updates on health, food, new classes and much more.

Like my FB page if you liked this blog post, comment and share.

And come stop by at Melt - more information can be found here: www.bit.ly/chittamelt

I dare you to sweat with me!

xxR

Success Factors - Five Ways to "get there"...

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How do you define success? What are the factors? In our humble society, the word success almost takes on a dirty meaning. I personally prefer to talk of progress, which I define as small successful steps towards my very own goals. Success and the relief, power, satisfaction and other things we attribute to it, can be scary if we don't put it in perspective. As an athlete, my ultimate goal was to participate in the Olympics but I also know many of my former team mates, who did, and the satisfaction from having participated or like these two, having won the Gold Medal in Beijing (Britta & Lena), wears off and makes room for other superlatives to try to reach. It is an ongoing journey and we need to acknowledge that.

I wasn't always this relaxed about things. I would push and shove and train hard. I had the biggest falling out of my teenage years with my coach when he told the then national coach to go to hell and not enroll me on the team in early 1997 (I was 15) because he didn't want me to compete internationally at that young age. I threw a tantrum, I cried, I sulked and I hated him. Ultimately he was right. It would have been too soon. Being on the team meant that the national coach took over from mine and dictated my schedule, with very little room for negotiation. If that meant World Cups throughout the winter, that also meant there was no solid time for me at home to still build my strength, stamina and ultimately all things that made me the well rounded athlete I became later on. When I joined the team 8 months later, I learned first hand how painful it could be to train with someone who didn't care that I was still growing, that I needed adequate rest time and couldn't be partnered up with 17 year young men in little competitive races, swimming and running while reminding me that as a representative of my country, giving up was NOT an option.

At a particularly grueling workshop the boys, who swam the 200 m freestyle in 20-30 seconds faster than me, had to swim 10 sets of 50 meters diving and then 50 meters sprint. Myself and them had the same 'go times' of every 2:30 minutes which meant that they had ample time to recover after each set but my rest time vanished into thin air with each one. The same was true for the 400 meter runs we had to do every day. A week later at the European Championship I swam the worst time of that year and ran a minute slower than ever, with the first three contestants finishing in my usual time. In his defense, my coach did not say "I told you so"...

I digressed a little. Nowadays as a business owner and working my own hours and being solely responsible for my success, it has been hard to be patient. I have touched on patience in a different post but it is not the only thing that I had to apply to remind myself that success can be measured in different ways.

  1. Why only have big goals? Focus on smaller attainable goals and celebrate when you get there.
  2. Talk and listen. We don't like to take advice from parents but we can learn from other people and sometimes simply because they see us from the outside and assess the situation more clearly.
  3. Realize that it is a process. Last week I received a text message from a great woman I work with that she had to buy smaller pants. We've worked together for some time but not too long. This is amazing and the fact that it took some time means it will stick.
  4. Don't compare. Hey, I'm the most competitive woman on the planet so that's hard. Ultimately its two things: there is enough success for everyone (no, really!) AND be kind, because everyone out there is fighting a tough battle (too).
  5. ... which brings us to this: Be KIND to yourself. Because if you're not, why should others be? Don't beat yourself up. Things take time, especially the lasting ones. Fighting yourself can - at the worst - result in self sabotage or self fulfilling prophecies. Try my advice for stressful situations and keep soldiering on.

I think you're great! Please share some successes with me in the comments, pass on the post, like it, and if you haven't yet and want more info from me, sign up for my newsletter on the homepage!

PS: Zola learned how to balance on her hind legs. Success!

xxR

Muffin Top Be Gone Exercises (Video)

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10 minutes to help you get rid of that pesky Muffin Top. The exercises focus on strengthening the core, deep twists and finish with stretching out the area around the butt and the waist. Let me know if you like it, comment, share and be well!

Monday Moves: planks, planks, planks / stütz, stütz, stütz

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I must admit, I wasn't always the biggest fan of planks in any form, but since doing them daily with and without clients, it is astonishing how it has defined and strengthened my core. It has helped me alleviate sciatic pain and I even recorded a little video with useful exercises and tips that you can find on YouTube or right here on the blog. I muss zugeben der Stütz, war nicht unbedingt meine bevorzugte Übung (kam gleich nach Klimmzügen) aber seit ich ihn täglich durchführe, mit Kunden und ohne, beobachte ich mit Staunen wie sich mein Rumpf verändert hat. Soviel stärker und definierter (Bonus!). Die Übung hat mir geholfen meine Ischias Schmerzen unter Kontrolle zu bekommen und ich habe sogar ein kleines Video aufgenommen, das ihr auf YouTube bewundern könnt oder direkt hier auf meinem Blog.

Simple (Prenatal) Exercise Routine for a hot day

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It is September 11th, an important date in the US and specifically in New York City. Exactly 12 years ago this city and the world watched in horror at the events that unfolded in the Financial District and later mourned together all those who were lost and their families who were affected. Today it is also unusually hot and humid, not the weather we were expecting in September after an unseasonally cool August and people have been dragging their feet and feeling heavy and uncomfortable.

I was training with one of my pregnant clients today who is due in 3 weeks (!!!) and who is in great shape but was feeling tired like me. The following is a routine of five exercises that energized us but also wasn't too strenuous and can be done by pregnant and non- pregnant people alike.

Seesaw Stretch:

Sit in a wide legged seat and either hold hands with a partner across from you or interlace your fingers and point the palms out in front of you. Inhale straightening your back, sitting tall and exhale leaning forward as much as you can without collapsing in your back. If you do this exercise with a partner, they assist you by holding your arms up. Together you should get into a rhythm of inhaling/ exhaling sitting tall and leaning forward. Do this for 2-3 minutes.

Simple prenatal exercise

All fours / leg lift:

Come to all fours and do a few cat and cows (inhale arch your back, look up and exhale round your back and look towards your thighs). With a neutral back, lift the right leg, knee at a 90 degree angle and foot flexed. Lift the leg up and open up the hip as if you were kicking something behind and above your left hip. Repeat 25 times and then switch to the left side.

Supported side plank core work:

Come into a side plank on your forearm. Lower and lift your hips with feet stacked and legs long and strong 10-15 times on each side. When you are coming down, avoid touching your mat.

Inner thigh work:

Lie on your back and if you are pregnant elevate your hips by placing a yoga block under your hips. Turn you feet all the way out in opposite directions. Then cross them while engaging your inner thighs. Bring your legs apart and then cross them. Switch between the right leg on top and the left one. Do 3 sets of 30.

Lizard into pigeon into ankle over knee:

In a low lunge with the right leg in front bring both of your palms to the inside of your leg. Keep the back knee up and then lower down to your elbows if possible. Breathe deeply. After 10 breaths scoot your right foot over to the left and set yourself up in pigeon pose. Fold over your front leg and take 10 deep breaths. Then, swing your left leg forward and cross the ankle over the right knee. Melt over your legs and relax. Switch sides and repeat the routine on the left.

Simple prenatal exercise

Extra pose for pregnant ladies to stretch out the achy side and hips:

Stand about arms length from a wall or tree if you are outside. Face it sideways and place the inside foot outside the outside one, crossing over the front of the ankle. Place your hands as low on the wall as you can and press your hips outward. Then switch sides.

Simple prenatal exercise

I hope you enjoy the routine, that it gives you energy, some strength and relieves some minor aches and pains. Stay cool!

xxR

Monday Moves: Work it on Labor Day/ Arbeite am Tag der Arbeit

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Work it on labor day and increase your core fitness. Do three sets of 20 repetitions. You can do this exercise with a partner, where you reach up and hand them the ball or you can just reach up and then roll back down. Keep your shoulders off the ground. For extra credit do the third set across and past the knee, 10 on each side Mache drei Sets mit jeweils 20 Wiederholungen. Du kannst diese Übung mit einem Partner durchführen und ihm den Ball reichen oder ohne Partner soweit nach oben reichen wie möglich. Und um es noch etwas interessanter zu gestalten kannst du die letzten 20 Wiederholungen zur Seite machen, weit am Knie vorbei, 10 nach rechts und 10 nach links.

 

Monday Moves: Get back in the saddle/ Sich wieder aufschwingen

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I went riding yesterday. Unfortunately since moving to NYC, it has been sporadic and this time I was aching to finally do a little bit of obstacle jumping again. And I did. A small jump trotting and two in a row cantering. It's like riding a bicycle, you don't forget. There's the hand-eye coordination, giving the horse impulses, verbal and physical, looking at the obstacles, not turning the corner too narrow to stay in a easy canter, looking ahead, lifting out of the saddle (just a bit) and then take off :) I am the happiest person in the world today. I'm also super sore. And if this experience has reminded me of one thing it is that all it takes often to overcome set backs or difficult situations is to giddy up or to be less literal, to get back in the saddle. To try again and to ultimately stick with things until they become a routine. Then, when the routine is there... tackle something new.

“Courage does not always roar. Sometimes courage is the quiet voice at the end of the day saying, 'I will try again tomorrow.”

― Mary Anne Radmacher

Gestern bin ich reiten gegangen. Leider kann ich das nicht mehr so oft, seit ich nach NYC gezogen bin und diesmal war ich sehr aufgeregt, weil ich endlich wieder Springreiten wollte. Und ich hab es getan. Ein kleiner Sprung aus dem Trab und zwei hinter einander weg aus dem Gallopp. Und was kann ich sagen, es ist wie Radfahren, man vergisst es nicht. Da ist einmal die Hand-Augen Koordination, dem Pferd Impulse zu geben, sowohl mit Worten als auch nur mit dem Körper, sich das Hindernis anzusehen, die Kurve nicht zu eng zu nehmen um in einem leichten Gallopp zu bleiben, vorausschauen, sich aus dem Sattel erheben (nur ein wenig) und dann der Absprung :) Ich bin heute die glücklichste Person auf der Welt. Und ich habe mega Muskelkater. Und gestern hat mich besonders an eines erinnert, nämlich dass es oft nur die eine Möglichkeit gibt, des sich wieder Aufschwingens um sich von einer schwierigen Situation zu befreien oder schwierige Umstände zu überwinden. Man muss sich wieder aufschwingen. Es wieder versuchen und im Ende dabei bleiben bis es zur Routine wird. Dann, wenn die Routine wieder da ist.... tu etwas Neues.

"Mut ist nicht immer ein lautes Gebrüll. Mut ist manchmal die leise Stimme, die am Ende des Tages spricht: “Morgen versuche ich es wieder”

― Mary Anne Radmacher

Monday Moves: Exercises for Lower Back Relief (Video)

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I am very excited that this first Youtube video is online, now! I hope it will be helpful to relieve some of your issues around the lower back. You can increase the number of repetitions per exercise as you see fit.

And I would love to hear more from you about it, in the comments below.

xxR

Monday Moves: Work multiple body parts/ Trainiere mehrere Körperbereiche

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Sculpt multiple body parts at once. Deep lunge w/ resistance band. Good for the core, thighs, upper back, bingo wings & armpit. For starters use the lightest resistance band, wrap it around a pole as shown in the photo or at home against a sturdy object on chest level. You should be pushing out the palms straight in front of your chest. Do 3 sets of 15-20 repetitions; then switch the legs and repeat. Over time, build towards 30 repetitions and/ or use a stronger band. Trainiere mehrere Körperbereiche gleichzeitig. Tiefer Ausfallschritt mit Trainingsband. Diese Übung eignet sich besonders gut um den oberen Rücken zu trainieren, die Oberschenkel, die Unterarme und den Achselbereich. Fur Anfänger: schlinge das Band um ein Objekt auf Brusthöhe, bringe dann die Handflächen gerade vor deiner Brust nach vorne. Beginne mit 3 sets von jeweils 15-20 Wiederholungen und wechsel dann das vordere Bein. Mit der Zeit, kannst du dich auf 30 Wiederholungen hoch arbeiten.

5 ways to get back to a healthy back

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I mention in my about section that I suffered from sciatica... It started at the ripe age of 28 and I had no idea what was happening. I was in a very stressful office environment under a lot of pressure to make a project happen and suddenly my leg started aching. Having just run a half marathon I assumed I hadn't trained appropriately or over-trained or simply wasn't young enough anymore to bounce back without problems as I would have ten years earlier.

With more pain that wouldn't stop, other thoughts came up: "it's the long term effects of training so hard as a young person", "I have a serious injury that I keep aggravating by exercising", "maybe I should try yoga", "ouch, stretching hurts- yoga is not the solution".

I became increasingly alarmed and stopped running, by this time the pain was shooting down my hamstring into the back of my knee and all the way down into my pinky toe. The result was that I couldn't sit in an office chair for many hours a day and worse, even lying became a problem.

I spent hundreds of dollars on heat patches, arnica, traumeel, tiger balm, eventually acupuncture and a chiropractor. I tried for as long as I could to stay away from pain medication to avoid getting hooked on them. What I didn't know at the time because it had never happened to me, was that chronic pain can cause a large number of other related issues: my digestion became horrible, irregular and it caused weight gain, any meal caused painful bloating. This was closely followed by skin problems, my face became a minefield of acne that I couldn't get under control, so I stopped going 'bare' and used more make up (I don't have to tell you that that wasn't a great idea). Other side effects included fear because I didn't understand what was happening and people suggested herniated and/or bulging discs, anxiety trying to still do well in my job and ultimately a slight onset of depression because nothing worked.

I am not trying to depress you here, but this is to show you how bad it was for me... Eventually I found out what sciatica was (I was way too young for it, but it is happening more to younger people).

And here is, what helped me:

  1. Realizing that there is usually a psychological component to physical pain that becomes chronic. I had gone through a breakup, work was intense and I tried to do it all at once, all by myself, and as fast as possible.
  2. Finding out that my pelvis and therefore my hips and shoulder strap were about 2 inches higher on one side (no wonder I was in pain). An amazing chiropractor placed a finger on my right hip and then one on my left, stepped back and showed me...
  3. Accepting that anti-inflammatory medication when used responsibly to avoid pain and manage it, will help. I was always worried about addiction.
  4. Walking away from doctors that were ready to operate, prescribe incredibly strong pain medication for open-ended periods of time and generally anyone who told me that I would never be well again.
  5. Listening to myself and addressing the root of the problem, namely the anxiety that was caused by my job, the stress that came with it and learning relaxation techniques (I went back to autogenic training, tried meditation and learned how to do yoga without overstretching which can aggravate lower back issues). Also, mindfully removing those same triggers from my personal life, carving out 'me time' and not being rushed.

I get VERY few onsets of sciatica these days, a whole lot of things have to happen all at once to bring on an attack but I've also learned exercises and tools to get back to pain free. It took 2 years to get to where I am now. And I am writing this article precisely because I don't want people to wait as long as I did, to take action and hopefully avoid surgery.

The NY Times Health and Science section posted an article today on how back pain is being over-treated. I will be posting a video of a few exercises to help level the pelvis and restore balance in the hips, soon; to contribute to healing naturally and empowering individuals like you, to stop the pain.

I hope you will like it and mostly of course, that you don't need it in the first place!

Today I ask you to tuck your pelvis and engage your core!

xxR

 

 

Monday Moves: Balance for the Core/ Balance für den Rumpf

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Place an object on the soles of your feet and your hands under your bum. Lift without dropping the yoga block, book, or what I'm using in this photo: a 3lb Everlast exercise ball. Platziere einen Gegenstand auf deinen Füßen, deine Handflaechen unter deinen Po. Hebe die Füße zur Decke ohne den Gegenstand, z.B. einen Yoga Block, ein Buch oder wie in meinem Fall einen ca. 1.5kg schweren workout Ball, fallen zu lassen.

Monday Moves - Exercise Kneeling/ Übungen knieend ausführen

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I often ask my pregnant friends to do strength exercises kneeling to engage their core. It's strengthening those important muscles in a gentle way. If this feels hard on the knees, fold over your mat, for support. The same works for everyone else who's not pregnant, too. Try it! Ich bitte meine schwangeren Klientinnen oftmals, Ubungen knieend auszuführen um ihren Rumpf mit einzubringen. Dies hiflt die wichtige Rumpfmuskulatur auf sanfte Weise zu stärken. Natürlich trifft das selbe auch für nicht-Schwangere zu. Versucht es!