Plank & Split Exercise

There’s something refreshing about being upside down. All day long we live our lives right side up, so when the opportunity arrises to get those legs in the air, it can be a really nice change of perspective. Plus being able to support yourself with your arms is a great core workout in itself.

planks and splits exercise

This exercise combo is something I use in my Jumps & Turns classes to get the kids to practice their splits and at the same work on core and arm strength. But it’s not just a dance exercise, it can be good for anyone who wants to work on their flexibility and core strength. You can modify the number of commandos and push-ups based on your ability.

planks and splits exercise

I would definitely recommend some dynamic stretching before attempting this combination, especially for your legs muscles and hips flexors. Dynamic stretching is active stretching, meaning muscles are repeatedly put through the range of motion. For example, bending over and touching your right toe, but lifting the right toe 8x while you’re in the stretch. This helps the blood flow to your muscles, warms your muscles and is proven to help increase performance compared to static stretching (no movement during stretch).

planks and splits exercise

Plank & Split Exercise

  • Start standing with your back to a wall
  • Walk your hands down your legs to touch (or reach for) the floor
  • Walk hands out to high plank and hold for 16 counts
  • 4 commandos (left arm down, right arm down, left arm up, right arm up)
  • Walk hands back to legs
  • Extend right leg up wall and hold stretch for 16 counts
  • Walk back out to plank (bring leg down as you go) and hold for 16 counts
  • 8 push-ups
  • Walk hands back to legs
  • Extend left leg up wall and hold stretch for 16 counts
  • REPEAT

planks and splits exercise

You leg may not look like this, and that’s OK! Hey, it might look even better, and that’s awesome! The goal is to try to get your hips as close to the wall as you can. The wall and your hands pushing on the ground give you the right leverage to really deepen that split and push your flexibility (safely of course).

And you might even find some new perspective while you’re down there. Just don’t look at your face if you’re looking into a mirror like I am…upside down face can be quite frightening.

Advertisements

Running + Dance Playlists January 2017

Whether it’s cleaning the house, organizing my desktop or sweating it out at the gym, music is a huge motivator for me. And of course I have to have the hottest beats for my dance classes. Nothing like hearing the same songs during warm-up all year long to make you go crazy.

IMG_8874.JPG

I spend a lot of time curating my playlists because one of my biggest pet peeves is overplayed music. I CANNOT listen to Shut Up and Dance one more time, and yet, it used to be my favorite song. For a hot second that is. To me, as soon as a song is on the radio, it’s over for me.

Well maybe not that drastic, but it’s a slow downward spiral after that point.

My running playlist needs to be upbeat, positive and the more it can make me want to dance while running (although not recommended), the better. This is also the playlist I use for my jazz classes and warm-ups.

Running Playlist

My dance class playlists are split up into Hip Hop and Contemporary, mostly because those are two very different music categories. But it’s basically faster music that helps you get your swag on, and then slow chill music.

Contemporary Playlist

Hip Hop Playlist

Happy listening!

5 Things To Make You Feel Healthier Right Now

You know what helps me get excited to get healthy? New cool sh$t. If I have a brand new 800 strap florescent pink sports bra waiting for me in my gym bag, I’m a thousand times more excited to hit the gym. New sneakers? Forget it, I’m a bouncing ball of joy on my way to the treadmill.

So  I’ve compiled a list of the new, cool stuff I’ve been sporting that is helping me feel or be healthier right now.

5 Things To Make You Feel Healthier Right Now

#5 PiperWai Natural Deodorant

img_88142

This stuff is the answer to my deodorant prayers. When I started learning about the negative affects of chemicals in conventional deodorants I went on a rampage trying to find a natural deodorant that worked and didn’t feel sticky and weird. One night I was watching Shark Tank and these women came on claiming that it was the next best thing and I immediately ordered one. Hold. the. phone. It worked! At first it was a little weird because you have to rub it on with your finger, but you get over it. The price is a bit high at $12 per container, but it’s worth knowing I’m not lathering terrible chemicals on such a sensitive area of my body.

#4 Corkcicle Water Bottle

img_8813

Everyone knows that drinking more water is better for your health, but sometimes it’s hard to remember to do it. For me, if I have a super cute water bottle staring me in the face, I will drink from it just out of pure attraction. Plus, this bottle keeps the water ice cold so it’s refreshing even if it’s been sitting at my desk for 8 hours.

#3 The Leaf

50859433_Alt01.jpg

This is like a FitBit, but is actually attractive to look at. The Leaf is also created specifically for women and not only tracks your activity and sleep, but also tracks your stress level and fertility. So cool! You can wear it as a bracelet, necklace or just clip it to your pants. It can also vibrate you awake if you so please.

#2 Nike AirMax FlyKnit Sneakers

FullSizeRender.jpg

Cute on cute on cute. ‘Nuff said.

#1 UpTrak Standing Desk

img_8809

This standing desk has rocked my world over the past few weeks. I used to get really bad hip pain from sitting so long at my job. Now I can raise it when I want and lower it when I get tired. I thought I would stand all day long, but you actually have to slowly ease into it since sadly my body is not used to standing for long periods of time. But I’ll get there!

It’s funny how just a few items can make a big different in how healthy you feel or how motivated you are to get healthy. It just goes to show that shopping for new stuff is not all bad! Plus it’s good cardio 🙂

What things make you feel healthy?