As a kid I was a skateboarder; fearless, faithful and fanatic. I was either riding that or my banana seat bike with the high handlebars. Speed, skills and maneuvering were a passion.
Many, many, many years later….
I’m riding the chair lift again, skis on, watching the snowboarders and thinking I sooo want to do that, I think I can do that…. yesterday I did.
Oww. I’m sitting here, no actually propped to one side, and can hardly move my arms. There isn’t a muscle from my ankles up to my forehead that isn’t in stress. There is something about repetitive falling, pushing up, then falling the other way all within seconds that takes it toll on the body. I lasted 2 ½ hours nonstop, spending a good deal of that time on my knees and hands (slam landings), on my back (thanks for the helmet) or just lying face down in the packed snow as the tots wiz by. I love studying physics, and forces and how the body reacts to stress and this was the ultimate demonstration. When you fall, especially with the element of speed and momentum you automatically brace for impact. Then those very muscles are forced into a stretch while contracting…sound familiar? We talk about eccentric (lengthening) contraction and it’s affect on muscle soreness in workout situations but OMG I am a walking science experiment! I feel like I’ve had a car accident that just kept repeating itself from different directions. I had heard many first hand accounts of tailbone and wrist injury…. no one told me about the knees but I guess I should have figured that one out on my own. My nephew suggested I put a pillow in my pants, I wish I had known to wear my daughters volleyball kneepads. Since the last thing I wanted was an injured tailbone (experienced that) I tended to favor falling forward if given a choice (most times you don’t have one). I asked about wrist guards when renting the board/boots and he said “not recommended” since the brace would just cause the stress to go up the arm and you then risk upper arm or shoulder injury. It just kept sounding better.
You have to understand that walking with a snowboard attached to one foot, sideways (severe inward rotation, not a retired ballet dancers’ favored position) is actually a dragging limp as you learn how to propel forward. This is a trip in itself. Then it’s off to the “magic carpet” that lovely strip of moving walkway that carries you up the “hill”. Getting on and off that without falling so they have to stop it (for everyone!) was the first challenge. Taking in the view on the way up I couldn’t help but think this looks easy, I can do this. We’re talking minor incline on this slope here but once on the top, strapped in it looks like a black diamond. And then you begin to move…
My brother, love him, was the designated instructor for my daughter and I. Only problem is he had two of his kids with him whom of course get first right of attention. Their patience for our learning curve didn’t last as long as we needed. My daughter goes one way, I go another…neither can stop. Brother needs to get fries for the youngest. I am alone on my face. My motherly instinct says I should go check on my daughter but I’m only facing one direction and now in the trees. Backward roll flip legs over, now heading the other way but I have no clue how to “drive” to my daughter, or stop when I get there. All the great tips my brother gave me make total sense but for some reason either my application is incorrect, or the irrational fear that wants me to hug the mountain requires another sacrifice slam down. Agghh…
Now the great news is you learn, you discover, you adapt and you win. Adult training is not easy…that is why we stay with what is safe, comfortable and affirming. Bottom line is you want to QUIT!! That first hour of learning, especially when it is something exceptionally challenging and requires skills you don’t have yet can be a true test of self. Do you have it in you to keep trying? Why say to others “don’t give up you can do it” if we can’t put ourselves on the line and stick with it…when things seem the most impossible.
Yes, I hurt today. But I feel so good. I am not fragile and I feared in this decade of life I would be. Or that it was just too late to learn something so physical…
The gym is here to enhance your life. We not only want ProRobics to take you to your next workout, let your workouts take you to your next life goal. If you’ve been sitting on the sidelines silently wanting to try something that you believe you can do…don’t wait. Life is short. Find out a way to work with any real limitations you might have and use the physical, mental abilities you have going for you now. Make the most of what your body lets you do. (And of course with doctor’s approval…)
I, for one, will be on that magic carpet again…as soon as I can move.
Kari
Thursday, February 19, 2009
Friday, January 9, 2009
What is BEAM™?
Happy New Year and I hope yours is off to a great start! This is a perfect time of year to look at the Balance within your life. We have a new class at ProRobics that is a wonderful opportunity to help put your body and mind “in line”. It’s impossible to participate in this workout without being totally aware of what is going on with your body since your feet, or supporting body part, is working on limited space. Reaction to the BEAM™ workout has been spectacular because it brings physical responses that you can’t always anticipate…you have to react immediately.
It is not a gymnastics workout, not a choreographed or complicated routine, not a fast-paced cardio workout.... it is simple, effective, quality movement and exercise at it’s best. Many of us have unknowingly allowed our feet to become lazy and atrophied in many cases from the advancement and technology of athletic shoes and effectiveness of orthodics. How many of the 26 bones, 33 joints and over 100 muscles in the foot are you actually challenging in your existing exercise routine? With the BEAM™ barefoot workout you will discover the weaknesses of your feet and ankles, the instability or imbalances in your hips, or your lack of constant core integration and balanced spine. We will challenge your central nervous system, your inner ear, and all your proprioceptive abilities that allow you to know where your body is in space.
The class is typically a combination of standing movement using the length of the beam, along with static balance challenges both of which may incorporate taking your eyes off of your forward focus. Although we are only elevated 2 inches it is most challenging to imagine you are several feet off the floor. This way you make all efforts not to “fall” off. Your brain sends the message to a large army of muscles to keep you upright. You’ll notice it immediately in your feet, ankles and legs especially. This work is followed by creative use of the cushioned beam for body strengthening, toning, and flexibility in all positions. The beauty is as instructors we can incorporate many of the best training techniques we already use in other class formats including methods of pilates, yoga and sports training.
You will see how incorporating a BEAM™ workout into your routine will affect every aspect of your daily life, including your other workouts and sports. Your posture will improve, your reaction to off-balance situations will be more effective; you’ll see you have a more centered approach while doing the sports you love. For me, skiing and tennis were obvious recipients of these benefits. If I suddenly end up on one ski going downhill it’s not as big of a problem as it once was. I can typically get back on center with fast reaction, quick assessment of both body and ground… and continue on both skiis with only a racing heart. In tennis, strokes and serving all come from a deeper place with more awareness as to where my feet are, how I’m using them, and where my body and center of gravity is for the most power and control. Both sports are a constant source of challenge, learning and growth for me.
There isn’t an area of your life that won’t benefit from taking the time to slow down and appreciate the beautiful connection of your entire body from the ground up. Look at the BEAM™ workout as a way to get you focused on yourself on a deeper level. Allow your mind to embrace the successes and rise to the challenges. Notice the things you can do rather than the things you feel you can’t. Who knew a simple Beam could do so much?
B.E.A.M. Balance Engage Align Move
Classes on now, with more to come…
Laurelhurst: Wednesdays 10:45am with Kari and Thursdays Noon with Martha
Queen Anne: Wednesdays 7:45pm with Jana
It is not a gymnastics workout, not a choreographed or complicated routine, not a fast-paced cardio workout.... it is simple, effective, quality movement and exercise at it’s best. Many of us have unknowingly allowed our feet to become lazy and atrophied in many cases from the advancement and technology of athletic shoes and effectiveness of orthodics. How many of the 26 bones, 33 joints and over 100 muscles in the foot are you actually challenging in your existing exercise routine? With the BEAM™ barefoot workout you will discover the weaknesses of your feet and ankles, the instability or imbalances in your hips, or your lack of constant core integration and balanced spine. We will challenge your central nervous system, your inner ear, and all your proprioceptive abilities that allow you to know where your body is in space.
The class is typically a combination of standing movement using the length of the beam, along with static balance challenges both of which may incorporate taking your eyes off of your forward focus. Although we are only elevated 2 inches it is most challenging to imagine you are several feet off the floor. This way you make all efforts not to “fall” off. Your brain sends the message to a large army of muscles to keep you upright. You’ll notice it immediately in your feet, ankles and legs especially. This work is followed by creative use of the cushioned beam for body strengthening, toning, and flexibility in all positions. The beauty is as instructors we can incorporate many of the best training techniques we already use in other class formats including methods of pilates, yoga and sports training.
You will see how incorporating a BEAM™ workout into your routine will affect every aspect of your daily life, including your other workouts and sports. Your posture will improve, your reaction to off-balance situations will be more effective; you’ll see you have a more centered approach while doing the sports you love. For me, skiing and tennis were obvious recipients of these benefits. If I suddenly end up on one ski going downhill it’s not as big of a problem as it once was. I can typically get back on center with fast reaction, quick assessment of both body and ground… and continue on both skiis with only a racing heart. In tennis, strokes and serving all come from a deeper place with more awareness as to where my feet are, how I’m using them, and where my body and center of gravity is for the most power and control. Both sports are a constant source of challenge, learning and growth for me.
There isn’t an area of your life that won’t benefit from taking the time to slow down and appreciate the beautiful connection of your entire body from the ground up. Look at the BEAM™ workout as a way to get you focused on yourself on a deeper level. Allow your mind to embrace the successes and rise to the challenges. Notice the things you can do rather than the things you feel you can’t. Who knew a simple Beam could do so much?
B.E.A.M. Balance Engage Align Move
Classes on now, with more to come…
Laurelhurst: Wednesdays 10:45am with Kari and Thursdays Noon with Martha
Queen Anne: Wednesdays 7:45pm with Jana
Monday, December 8, 2008
Greetings to all of you! “Tis the season of joy, frenzy and chaos as we all try to get everything done in a short period of time. It’s especially hard when we want to “be there” for everyone important in our lives and at the same time try to keep sane as we attempt to do it all. Let’s just agree on one thing, don’t let your fitness and health suffer the consequences of the season. You’ll obviously have to make changes but being adaptable and creative to situations is one of the true marks of a fit person. Speaking of fit I want to make sure you are aware of the FITT principle. It’s an easy acronym to remember and by thinking in these terms and how they relate to each other it will allow you a bit more flexibility in how you approach fitness each day of your life:
Frequency = How Often?
Intensity = How Hard?
Time (duration) = How Long?
Type = What Activity?
We all have those days where we are too busy, too tired or too stressed and the last thing we want to do is workout. Often it is exactly what we need to do in order to reduce the stress and fatigue and the cycle between the two. FITT are all factors in an exercise program that are interrelated and can be effectively manipulated by you. Intensity becomes an important element in your program especially when the frequency and/or duration are challenged with a busy schedule. In other words, getting the most bang for your buck with the time you have. This is not to say that the weekend warrior mentality is the smart choice. If your body isn’t physically ready for an intense workout it may cause soreness or injury to the point that you are out for a while. But for those of you that work your way up and progressively get stronger intensity training can be the boost you need. Look at the last one, type. Step out of the box and see fitness as activity. It doesn’t have to be in the gym (although we love seeing you). In fact your gym workouts should have the ultimate goal of getting you fit for life outside. For example find ways to broaden your sports skills, do that needed outdoor yard work, walk the sad dog…who is just waiting… vacuum the house again! The list is endless with potential for burning calories and challenging your muscles, including your heart. In terms of frequency we are often asked can I workout everyday? Take a look at these components below:
Five Components of Physical Fitness:
1. Cardiovascular, or Cardiorespiratory endurance = the ability of the body to sustain prolonged exercise
2. Muscular Strength = the maximal force a muscle or muscle group can exert during contraction
3. Muscular Endurance = the ability of a muscle or muscle group to exert force against a resistance over a sustained period of time
4. Flexibility = the range of motion, ROM, possible about a joint
5. Body Composition = lean body mass and body fat ratio
Look at your training schedule as a jigsaw puzzle of getting all of those first four into your week. By mixing it up you are not only challenging the body in different ways you are creating a stronger, more efficient, more elastic frame to work with. You are allowing parts of the body to rest/recover by focusing on different components at different times. Daily workouts can then have positive effects. You will never get bored because there is always something to do, to learn, to master. Since this is the holidays include your family and friends in some of this fun…nothing better than all feeling good together.
So the bottom line is Energy In >> Energy Out. Your body will reflect the balance or imbalance of the two. All the fantastic treats of the season should be enjoyed and then burned so get out there and DO SOMETHING…anything active. If you need some inspiration come see us since we have innovative trainers and instructors just waiting to help you get motivated and stay on track. Let’s keep the gym hopping in December so that we all have a head start in making 2009 the best year ever!
Cheers, Kari
Frequency = How Often?
Intensity = How Hard?
Time (duration) = How Long?
Type = What Activity?
We all have those days where we are too busy, too tired or too stressed and the last thing we want to do is workout. Often it is exactly what we need to do in order to reduce the stress and fatigue and the cycle between the two. FITT are all factors in an exercise program that are interrelated and can be effectively manipulated by you. Intensity becomes an important element in your program especially when the frequency and/or duration are challenged with a busy schedule. In other words, getting the most bang for your buck with the time you have. This is not to say that the weekend warrior mentality is the smart choice. If your body isn’t physically ready for an intense workout it may cause soreness or injury to the point that you are out for a while. But for those of you that work your way up and progressively get stronger intensity training can be the boost you need. Look at the last one, type. Step out of the box and see fitness as activity. It doesn’t have to be in the gym (although we love seeing you). In fact your gym workouts should have the ultimate goal of getting you fit for life outside. For example find ways to broaden your sports skills, do that needed outdoor yard work, walk the sad dog…who is just waiting… vacuum the house again! The list is endless with potential for burning calories and challenging your muscles, including your heart. In terms of frequency we are often asked can I workout everyday? Take a look at these components below:
Five Components of Physical Fitness:
1. Cardiovascular, or Cardiorespiratory endurance = the ability of the body to sustain prolonged exercise
2. Muscular Strength = the maximal force a muscle or muscle group can exert during contraction
3. Muscular Endurance = the ability of a muscle or muscle group to exert force against a resistance over a sustained period of time
4. Flexibility = the range of motion, ROM, possible about a joint
5. Body Composition = lean body mass and body fat ratio
Look at your training schedule as a jigsaw puzzle of getting all of those first four into your week. By mixing it up you are not only challenging the body in different ways you are creating a stronger, more efficient, more elastic frame to work with. You are allowing parts of the body to rest/recover by focusing on different components at different times. Daily workouts can then have positive effects. You will never get bored because there is always something to do, to learn, to master. Since this is the holidays include your family and friends in some of this fun…nothing better than all feeling good together.
So the bottom line is Energy In >> Energy Out. Your body will reflect the balance or imbalance of the two. All the fantastic treats of the season should be enjoyed and then burned so get out there and DO SOMETHING…anything active. If you need some inspiration come see us since we have innovative trainers and instructors just waiting to help you get motivated and stay on track. Let’s keep the gym hopping in December so that we all have a head start in making 2009 the best year ever!
Cheers, Kari
Friday, November 14, 2008
It all began over 30 years ago....
Welcome to my new blog opening up a great forum for you to share, inquire, inspire…vent? …hope not…all things related to fitness, wellness, and life! We are somewhat unique here at ProRobics, one of the few gyms still open with original owners for close to 3 decades. The changes we have lived could fill a few volumes of entertaining Seattleite “memoirs” (which may still be on the way)… stories of which you probably wouldn’t believe. I am also happy to say many of you are still here, some with grown children working out at your sides, which proves the point that fitness can and should be a lifetime, shared event.
One thing you may not know is that ProRobics started out as a class. ProRobics, “the workout for athletes and potential athletes” was the name of my workout. The workout took place M-W- F 3x each day in the basement of Nordic Heritage museum, formerly a grade school gymnasium and it was filled with a wild mix of guys and gals expressing themselves the high impact way. Those were amazing times and I reminisce and laugh often with people who were part of it. The success of the classes gave birth to Queen Anne location, a scary step at 25. I pulled talented members from class to see if they wanted to become instructors so we could actually open a real studio with classes everyday. Queen Anne ProRobics was born…only the studio….no front desk, no lobby, no dressing rooms or showers, certainly no weight room… the waiting line-up was down a stairwell and out onto the sidewalk. 1530 Queen Anne Avenue North received many visits from the fire department regarding blocking fire way exits with waiting bodies…the 80’s, those were the days. The fire department secretly wished they could stop work and take class! Our café, Après Vous, would fulfill all pre- and post- workout needs as well as provide the bass beat through the walls to keep everything shaking. It was a constant reminder to work off what you just put in.
Some of your favorite instructors were in on that first or second wave. Instructors were born from class so they knew what they liked as members, were type A, and had a deep desire to share their talents. So there you go, we do have one of the deepest lineage of historical instructors in the NW, if that means old to you what can I say. With experience comes dedication to bringing you the best so that is where our heart is!
So my challenge to you is to branch out this coming New Year. If you haven’t entered into our Group Ex program yet now is the perfect time. There are so many choices in the types of workouts available between the 2 gyms. We are one of a few gyms (if not the only) in the city offering Body Pump™, Body Step™, Gravity™, Ballast Balls™ and soon to come Beaming™. We are in a league of our own with continuing popularity of HiLo, Dance, Step and Reach™. Our circuit style/equipment-based workouts, cycle classes, Pilates and yoga are some of the best in the city.
As an instructor team our goal is to develop well-balanced, multi-challenged, “can do” members…are you up for it? What is your personal workout “trigger”?
Do you like to sweat? Do you feel a workout should make you feel something the next day? Do you like fast pace? Do you like mental pressure? Do you like simple, repetitive work? Do you like to challenge your coordination? Are you comfortable stepping out of your comfort zone? Do you need to have your established personal space to feel most comfortable? Do you want strength? Flexibility? Coordination? Agility? Balance? Better aerobic fitness? Better posture? To lose weight? Improve your memory? Improve your health? Do you like slower, more focused movement? Is speed important to you…can you slow down? Do you prefer music or no music? Do you like working with lots of equipment? So you like dance? Do you like to challenge memory through more complicated, lengthy movement patterns? Do you want to be “pushed” by the instructor? Would you like to meet some fantastic people?
If you answered yes to any of the above we have a workout for you. Ask around, approach an instructor with your questions but most of all open that studio door and step in! Everyone has a first day, for many it was the best first day of their life.
On behalf of your dedicated instructor team…see you in class!!
Kari
One thing you may not know is that ProRobics started out as a class. ProRobics, “the workout for athletes and potential athletes” was the name of my workout. The workout took place M-W- F 3x each day in the basement of Nordic Heritage museum, formerly a grade school gymnasium and it was filled with a wild mix of guys and gals expressing themselves the high impact way. Those were amazing times and I reminisce and laugh often with people who were part of it. The success of the classes gave birth to Queen Anne location, a scary step at 25. I pulled talented members from class to see if they wanted to become instructors so we could actually open a real studio with classes everyday. Queen Anne ProRobics was born…only the studio….no front desk, no lobby, no dressing rooms or showers, certainly no weight room… the waiting line-up was down a stairwell and out onto the sidewalk. 1530 Queen Anne Avenue North received many visits from the fire department regarding blocking fire way exits with waiting bodies…the 80’s, those were the days. The fire department secretly wished they could stop work and take class! Our café, Après Vous, would fulfill all pre- and post- workout needs as well as provide the bass beat through the walls to keep everything shaking. It was a constant reminder to work off what you just put in.
Some of your favorite instructors were in on that first or second wave. Instructors were born from class so they knew what they liked as members, were type A, and had a deep desire to share their talents. So there you go, we do have one of the deepest lineage of historical instructors in the NW, if that means old to you what can I say. With experience comes dedication to bringing you the best so that is where our heart is!
So my challenge to you is to branch out this coming New Year. If you haven’t entered into our Group Ex program yet now is the perfect time. There are so many choices in the types of workouts available between the 2 gyms. We are one of a few gyms (if not the only) in the city offering Body Pump™, Body Step™, Gravity™, Ballast Balls™ and soon to come Beaming™. We are in a league of our own with continuing popularity of HiLo, Dance, Step and Reach™. Our circuit style/equipment-based workouts, cycle classes, Pilates and yoga are some of the best in the city.
As an instructor team our goal is to develop well-balanced, multi-challenged, “can do” members…are you up for it? What is your personal workout “trigger”?
Do you like to sweat? Do you feel a workout should make you feel something the next day? Do you like fast pace? Do you like mental pressure? Do you like simple, repetitive work? Do you like to challenge your coordination? Are you comfortable stepping out of your comfort zone? Do you need to have your established personal space to feel most comfortable? Do you want strength? Flexibility? Coordination? Agility? Balance? Better aerobic fitness? Better posture? To lose weight? Improve your memory? Improve your health? Do you like slower, more focused movement? Is speed important to you…can you slow down? Do you prefer music or no music? Do you like working with lots of equipment? So you like dance? Do you like to challenge memory through more complicated, lengthy movement patterns? Do you want to be “pushed” by the instructor? Would you like to meet some fantastic people?
If you answered yes to any of the above we have a workout for you. Ask around, approach an instructor with your questions but most of all open that studio door and step in! Everyone has a first day, for many it was the best first day of their life.
On behalf of your dedicated instructor team…see you in class!!
Kari
Subscribe to:
Posts (Atom)