(art from here)
I got footage from a practice session from August 2008! Wow! What a different world that was! That’s not even three years ago, but SO MUCH has changed. I was so into b-girling back then…not so much the case any more. I hardly dance at all anymore, period. Am thinking I may get back into it…but I don’t know about breaking. It’s so hardcore! I’m an old lady That stuff is for kids! Seriously, like 12 year olds. Dunno if my body is up for all the craziness. And I’m into a different “scene” now. I used to be into the baggy sweats- now I’m all about the Lululemmon, if that is a helpful analogy Anyway, it was interesting to see this footage. Although I was clearly practicing and tired- hence not very crisp- you can get a sense of my style and skill set. You can also see why I love bodyweight exercises and unconventional methods of improving fitness- it’s so much fun and gets you so strong!
Hello my lovelies! Long time no talk. So sorry! I suck. I want to check in with you guys and give you a recap of what’s been going on, plus some fun things to watch/try…Here it is, in no particular order.
I’ve been studying for my Precision Nutrition certification. It is AWESOME. So many times, certifications are just initials, and don’t really provide practical information, or how to apply the concepts. This PN certification is really great because it actually provides the tools for application! In fact, I just started experimenting with my new client enrollment/assessment procedures by using their materials, and will see how that works out (for me as well as my clients). TBD.
The grad school schedule is finally up! I am a major planner, so I was waiting with extreme anticipation for the Fall 2010 schedule to be released. I think I will take 3 classes my first semester in grad school. If I take 3 in fall, 4 in spring, 4 in fall, 3 in spring, I should graduate within 2 years. But…the thought of jumping into 3 classes gives me a little bit of anxiety. I know I am perfectionistic, so I think 3 classes in addition to owning my own business, and working out with the goal of a figure or fitness show soonish, plus blog, plus cleaning at the studio and the house, plus cooking, plus healing, plus social life, plus everything else…makes me wonder if I will work myself into a tizzy and counteract all the low stress lovely lifestyle I have created for myself. On the other hand, I have to weigh the anxiety that I would be EXTENDING my grad school career. I want my masters. Like now. The degree should be in my hand. So the thought of taking a long time to get my masters does not appeal to me. I think maybe I should just focus on it and do it, and not drag it out. That’s why I think I should take 3. Thoughts?
I have also been chefing it up in the kitchen! I experiment a LOT but often times things…umm…don’t turn out so fantastically (Kristina = rookie) so I don’t post up most of my “creative” endeavors. Things I recently experimented with: homemade Chocolate Mint “Cliff Bar” (FAIL)(no pic)
protein pudding with agar agar (inspiration: Alyson)(Click the pic to see Alyson's)
Peppermint Chia pudding (inspiration: Averie)(Click the pic to see Averie's)
peanut butter “encrusted” root vegetables (inspiration: Angela)(Click the pic to see Angela's)
sautéed Asian greens (from the farmers market)
banana cinnamon egg white omelette (courtesy of Mercola Banana Whey & cooked in Tropical Traditions coconut oil)
By the way, I have totally been loving:
Cauliflower for breakfast with egg whites, cinnamon & stevia (“faux” oatmeal and you sneak in a VEGGIE for breakfast!)(Yes, I’m weird- maybe)
Big bowl of veggies like brussel sprouts, kale, edamame, broccoli, etc with chicken and everything heated up and mixed with hummus, Bragg’s, nutritional yeast, and Ms Dash hot pepper flakes. DELISH!
Went on a beautiful hike with the boo & dogs in Los Gatos. Look at Luke, all passed out! Abso-lutely-frikkin-ADORABLE!
I saw this clip and posted this on my FB page, but also wanted to post it here, in case you missed it. I love the positivity and enthusiasm, and I think she is hilarious!
I want to post a few things I am grateful for:
I am grateful for morning workouts
I am grateful for two adorable, vibrant dogs
I am grateful for my increasing healing
I am grateful for my friend, Crystal, who helps hold me down
I am grateful for the time I have now to share with you, and just be and reflect
I am grateful for new songs on my playlist that amp me up
I am grateful to Amanda for inspiring the GRATITUDE
Here is the freestyle fitness move of the week. I’ll call it “of the week” but I don’t know if weekly will be the case. Let’s just say “of the week.” The move is…a handstand!! I LOVE handstands. (Below- old school pics of me.) They are FUN, they are great for shoulder strength & stability, and by angling your feet in different ways, you place a huge demand on your core! Beginners, start against a wall and just HOLD a handstand. Peeps who are comfortable with holding handstands, I dare you to position your legs in different configurations! It’s hard! But good! And it looks badass. What do you think??
These are a few of my favorite vids that I thought I would pass along. These videos truly demonstrate the amazing capabilities of our bodies and nothing else BUT our own bodies! No wonder I love bodyweight training!!
Video above: Urban ninja. This is some parkour ish that astounds and impresses me with the degree of precision and agility required for these moves!!
Video above: Amazing b-girl power- my love!! With my background in gymnastics, whenever I break I naturally gravitated toward power moves. Many females cannot do ANY power moves, so please understand these are some of the best in the world! Very inspirational for me.
Video Above: Fitness routine with hip hop steez! This gal can dance. If/when I do fitness, I’ll add some true breaking and hip hop to blow their minds!!!
There is a documentary coming out on our dance crew, Extra Credit Kru! It is called “Being A B Girl: The Attitude of Fearless.” I am featured, alongside 3 of my crew-mates. It shows the passions of b-girls.
B-boys, B-girls, and dance-lovers- get excited! The movie BGirl is going to drop soon! This is the world’s FIRST legit movie about a B-GIRL! “Legit” as in high-quality movie, not a small documentary. This is great to provide additional exposure to b-girls across the world! B-girls have been in existence since the 80’s, but they have been a tiny, undetected population by most. It has only been through the impact of recent large-scale media such as Step Up, Step Up II, Missy Elliot’s music videos, and America’s Next Best Dance Crew (in particular Beat Freaks) that have put b-girls on the map and exposed the masses to the amazing athleticism and creativity involved in breaking.
This movie I think will provide the opportunity for even more people to learn about this sport and subculture and hopefully inspire females to get involved (in this traditionally male-dominated activity).
Here is a trailer:
I was honored to find the clip below on YouTube and find that the director was first inspired to create this movie after watching OUR all female breaking crew get down in San Francisco!!!!!!!(mentioned around 40 seconds into the clip)
I was thinking…this injury stuff has been getting really old. I KNOW I can do acrobatics, amazing things, and be capable of so much more. Other trainers (inadvertently) tempt me, when they recount their fun tumbling practice, or do kettlebell snatches, or when I see my peers on stage…and I KNOW I can do these things. Yet I have a million and one excuses. Legitimate excuses e.g. injuries. But. Excuses none the less. I have been telling Caleb I will go to gymnastics when I am ready to go back. I have not gone yet. I have told the girls in my crew that I’ll be back. That was almost a year and a half ago. I told the trainers at my work that I can break it down. They have yet to see me bust. I have a ton of coordination and natural strength and power, so I would rock the shit out of some kettlebells. If I could pick them up without irritating a current injury. I am a jumper, skipper, sprinter, power athlete. Yet I have yet to do plyos. Why? Why? WHY? Because I don’t allow myself to recover before I push myself. I get excited, overzealous…bored by rehab…and when I start to feel better, I go 0 to 100 and end up skidding into the sides and the mechanisms start to smoke and catch fire.
The key is developing patience, and following the type of program I design for my clients yet don’t follow enough for myself. But screw this. It’s time to suck it up and slow it down and truly heal, or else I will NEVER get better…its always a few weeks more…a few weeks longer…repeat, repeat…It’s over. Time is done. Time to get well. Time to return to all my activities I love. Time to shine. Time to get back on stage to break. Time to win a figure competition. Time to demonstrate my level of bad-ass-dom. Seriously. You won’t be able to mess with me. Try me.
To do this, I have designed a rehab program that specifically addresses my shoulder (undiagnosed), foot (plantar fasciitis), and knee (post-ACL reconstruction, meniscectomy, synovitis), and includes:
REST
corrective flexibility
accelerated recovery methods
structured progression from
stability
strength
power to
full return to sports
specific exercise prescription
supplements and nutrition
psychological factors
doing things I don’t normally do, such as take group exercise class, or yoga
For this to be a success, not only did I have to do significant research to strategize the best program, but I need to FOLLOW this. By posting this online, as well, I will be held accountable.
Week 1: REST: Start Date: Saturday, 1/16/10
To decrease inflammation and accelerate recovery
Traumeel gel x2/day
Arnica tablets x2/day
Ibuprofin x3/day
Daily Ice Bath x1/day
Flameout – x1/serving a day
Wellness Visualization x1/day
Stationary bike only (to take impact/weight off of my foot)
Week 2: Stabilization
Focus: correct muscular imbalances; prevent tissue overload by preparing muscles, tendons, ligaments, and joints or the upcoming imposed demands of training
Recovery:
Ice Bath 3x/week
Massage x1 this (stabilization) cycle
Flameout – x1/serving a day
Wellness Visualization x1/day
Shoulder: M & Th
Lower intensity, 15-25 reps, 2 sets, very slowly
Isometric external and internal rotation against a wall
SL Bodyweight Lateral raise, front raise, rear delt raise
SL Bodyweight 90 degree external rotation
SB Band lat pull/swimmers
Cable row standing on upside down BOSU
Prone cobra on BOSU
DB retractions on SB
DB protractions on SB
Band pull aparts on SL
Prone T’s on SB
SMR (foam roll): roll w/tennis ball around posterior deltoid
SMR (foam roll): Roll bottom of foot w/tennis ball
Stretch: bent and straight leg calf/achilles stretch, stretch the bottom of foot, belt stretch
Knee: T & F
Lower intensity, 15-20 reps, 2-3 sets
Upside down BOSU multi-planar prisoner squats
Upside down BOSU SL multi-planar reach
Upside down BOSU SL RDL
Airex balance
SB ham curl
SL bridge
Glute medius leg lifts
SMR (foam roll): quads, IT band, adductors, piriformis, calves
Stretch: quads, hip flexors, piriformis, adductors
Cardio: Try weight bearing cardio (no jogging) this week
Class: Dave’s spin class Mon 5:30 or 6:30 PM
Week 3: Stabilization
Repeat last week’s recovery methods
Shoulder:
Lower intensity, 15-25 reps, 2 sets, very slowly
SL DB Lateral raise, front raise, rear delt raise
SL DB 90 degree external rotation
Cable external and internal rotation
Cable lat pull/swimmers on BOSU
Cable row on BOSU
Plate halos on BOSU (10 lb)
Prone cobra on BOSU
DB retractions on SB
DB protractions on SB
Band pull aparts on SL
Prone Y’s on SB
SMR/stretch
Foot: same as last week
SMR/stretch
Knee: increase reps
Upside down BOSU multi-planar prisoner squats
Upside down BOSU SL multi-planar reach
Upside down BOSU SL RDL
Airex balance
SB ham curl
SL bridge
Tube walking
SMR/stretch
Cardio: Try jogging 15 min a day, 3 x wk
Week 4: Stabilization
Repeat last week’s recovery methods
Shoulder:
Increased loads, 15-25 reps, 2-3 sets, very slowly
DB Lateral raise, front raise, rear delt raise on BOSU
DB 90 degree external rotation on BOSU
JC Band external and internal rotation
JC Band lat pull/swimmers
JC Band row
Prone cobra on SB
KB halos standing on BOSU
SB plank
SMR/stretch
Foot: same as last week
Knee: increase load
Cardio: Try jogging 20 min a day, 3 x wk
Class: 1 Pilates mini-ball class 10:30 AM Tues or Thurs
Week 5: Stabilization
Repeat last week’s recovery methods
Shoulder:
SL DB Cuban Press
SL DB Lateral raise, front raise, rear delt raise
JC Band external and internal rotation
SL JC Band lat pull down
SB DB retractions + row
SB push ups
SMR/stretch
Foot: same as last week
Knee: increase reps
Cardio: Try jogging 25 min a day, 3 x wk
Class: 1 Yoga for the Inflexible class 6:30 PM Mon or Wed
I had written out the rest of my program for Weeks 6-13, but Omar encouraged me to wait on this because things may change. So, know that I have it all written out..but will post it later when it’s “real.” As a general overview, Weeks 6-9 will be Strength phase, focusing on increasing the load-bearing capabilities of muscles, tendons, ligaments, and joints, and Weeks 10-13 will be Power phase, focusing on increasing the rate of force production.
I prepare this program with the end in mind:
WEEK 14
MINDFUL EXPERIMENTATION WITH BREAKING, GYMNASTICS, BOXING, ROCK-CLIMBING, KETTLEBELLS, FLIPPING TIRES, FIGURE PREP, OR ANY DAMN THING ELSE I LOVE AND MISS…I can’t wait! Actually, I can. I must. Slow is fast and fast is slow, right? If I exercise my patience, I should be here- stable, strong, and powerful- at 14 weeks. If I don’t, I can only imagine how much longer the road of injury stretches before me. The time is now. Your support/feedback/comments are greatly appreciated.
I am a certified personal trainer, avid fitness enthusiast, and creator of Freestyle Fitness Addiction. Come visit frequently, as I add articles, video clips, and personal blog posts related to building strength, power, and stability in fun, outside-of-the-box ways; nutrition; inspiration; injury prevention and rehab; figure and fitness; mixed martial arts; random ruminations, and daily personal life. When not driven by my fitness addiction, some of my favorite things include being a badass with my hoodie up, sparkles, and kittens.
(art from here)
That stuff is for kids! Seriously, like 12 year olds. Dunno if my body is up for all the craziness. And I’m into a different “scene” now. I used to be into the baggy sweats- now I’m all about the Lululemmon, if that is a helpful analogy ![[del.icio.us]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/delicious.png)
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