Posts Tagged ‘moves’
Wednesday, November 12th, 2008
This month, The Aspen Club continues to add to its current fitness lineup by bringing White Phéonix Kung Fu to its already expansive programming options.
Although White Phéonix has made its home in Aspen for some time, it will now move its studio to our fitness facility—providing 10 classes a week as well as private lessons. Joel Castillo, only the seventh grand master of the secretive system dating back to the 1600’s, will be teaching private lessons at the club along with five other certified instructors.
White Phéonix’s rapid circular movements of the hands and feet and accompanying rapid snapping strikes are what distinguish it from other traditional martial arts. The system was designed for street confrontation, in which a person’s aim is to dispatch an opponent in the least amount of moves.
A special White Pheonix membership is required to access the classes. Kid’s classes are also available. Please call Erin in membership for rates and availability. (970) 920-5849
Tags: aspen, class, classes, club, fitness, moves, program, spa, tent, week
Posted in Aspen Colorado, Aspen Members, Health and Fitness | No Comments »
Thursday, July 24th, 2008
(just a reminder Leah will be one of our special guests on Tuesday Aug 12th for Tuesday with Michael)
Dear Friends and Family,
Day 89 – Somewhere in the middle of July 15th.
The 3 month stay at NuTech Mediworld and my first human embryonic stem cell treatment has come to an end. As I type I am sitting on the plane, bound for Chicago, in anticipation of arriving back on American soil. What an intense, to say the least, experience I have been given. Out of my comfort zone and trying to defy all odds and obstacles that have been put in front of me in order to regain my body and enhance our knowledge of stem cell therapy. With love and gratitude I wonder how to express my sincerest thanks to all my supporters, especially my caretakers. Without Danno, Buffy, Sherry, and Maria the trip as the procedures would have never been possible. They gave freely of themselves, picking me up when my spirits were down, holding me tight when the pain was unbearable and reassuring me I WAS strong enough to continue on…..
Stepping off the plane and into the fresh mountain air; Aspen was better than I could have possibly imagined with the sun shinning, a slight breeze and absolutely no humidity. It really is paradise, heaven on earth, even better… It’s my home. Elizabeth and Tom were at the airport to greet me, help with the luggage and escort me to my apartment. All smiles, lots of hugs and news of the latest happenings around town. Ed was waiting on the patio as we pulled into the apartment complex and the welcoming crew was complete. A BBQ with fresh kabob veggies, a bit of salmon, a slice of tuna, and some flank steak we ate and caught up, picking up right where we left off in April. This time there was just a lot less snow talk and plans to go full moon rafting/camping on the weekend. My girls Mayday and Daisy joined the party staying close to my side all evening. A nice homecoming as friends dropped by throughout the night. I fought to keep my eyes open. Can anyone say jet laggggged? I’ve never been so jet lagged. I’m unsure of the date, unsure of the time. I must sleep… I guess I will listen to my body and go with this crazy sleep schedule, until I can get back into a routine. I figure at some point I will wake up feeling good and normal again.
Improvements After 88 Days of Stem Cell Therapy
1.Posture is straighter/ more erect
2.Total body is stronger
3.Better balance
4.Rt. knee no longer snaps into hyperextension. Still goes into hyper but not as bad.
5.Rt. hand is soft
6.Able to extend RT fingers
7.Toes- I can differentiate movements between extension and flexion.
8.Toes are moving
9.Ankle rotation is slight but better
10.Ankle moves inward and outward slightly but better
11.Stronger in yoga poses
12.Lungs are stronger
13.RT hamstring stronger. Can move against gravity with weight.
14.Less spasms in overall body
15.Don’t take as much medicine/ bacelophen (1 bacelophen a day instead of 4).
16.Better proper gait with weight shifting
17.Hips are more even
There has been many changes in my life; some instantly unexpected, some just unexpected, some planned and then re-planned, no matter how the changes come about, I believe everything happens for a reason. I just hope I learn to read the signs, remain true to my self, relax, and as always enjoy the ride. Here’s to the future… Whatever it may be.
Thanks for the many emails of love, support and encouragement along the way. This journey is one to remember, an experience that has no end or boundaries. With mind, brain, body and soul; I take a deep breath as I dare to push on dreaming big.
Blog updates to continue, as the stem cells continue to grow and form in my body.
With Love and healing light,
Leah
www.helpleahroland.com
Tags: aspen, club, day, flexion, free, given, hips, love, medicine, michael, mountain, moves, obstacles, party, schedule, sleep, spa, therapy, tuesday, week, yoga
Posted in Aspen Colorado, Aspen Members | No Comments »
Tuesday, October 2nd, 2007
With winter around the corner, it’s time to start thinking about getting your body ready for ski season.
I have taught ski conditioning on and off for the past five years and I am consistently hearing the same question from clients: “How do I get my body ready to take a ski conditioning class?”
Going from zero to 60 in 10 seconds is OK for a car, but our bodies need a little bit more of a warmup. Pulled hamstrings and twisted ankles are no way to start the ski season. Those who did not do much physical activity this summer except maybe a couple hikes may want to get their heart rates up before the first class.
Since skiing is an explosive sport, plyomectric workouts are the perfect fit. Plyomectric means to jump up and down or side to side. So class is full of jumping on and off steps, lateral side-to-side movements, and high and low squats. A good class will also include lunges, loaded squats and single-leg balancing.
Trying to build up endurance for that first top-to-bottom run takes time. If you are starting with no aerobic background, it could take you four to six weeks to build up a solid base. The basic idea is that you can go hard for about two minutes because that is the average length of a run. Then when ski season hits you can handle that first big powder day and keep up with the pros.
So lets start with the basics:
• I found that jumping rope is a good way to wake up the muscles and get the heart rate up. Start by jumping for two minutes at a time. It’s OK to take little breaks. Jump rope for 10 to 15 minutes. Once you are finished, stretch the muscles of the legs – gently — not to overdo it.
• Next, move on to walking lunges. Walk back and forth across the gym, or for a more challenging exercise, hold hand weights while lunging. Perfect form is the front knee staying over the ankle not angling towards the toes. If your legs do not feel fatigued try another jumping exercise.
• My favorite is jumping squat thrusts. Bend your knees to touch the floor with your fingers, then jump up, reaching your hands to the ceiling. Try to complete three sets of 15 thrusts.
• Add in a little balancing act. Stand on one leg on some kind of balancing device like a disk or Buso Ball. Try touching the floor and then the sky. Keep the chest lifted, head up, eyes forward; try not to break at the waist. Keep the non-standing leg bent and try not to touch it to the floor. Do two sets of 10, a total of 20 on each leg.
• To finish, jump side to side and back and forth, using both feet, like you are tracing the shape of a box. Keep the feet and legs glued together like a fish tail. Hands stay low and in front of the body — imagine that you are holding ski poles. Try to do this just once for three to four minutes. It’s harder than it sounds, so when you start running out of breath think of soft fresh bumps on your favorite run. Bend the knees and absorb the impact softly; think of not making noise with the feet every time you land.
• Remember to be nice to your knees — you only have one pair. If you have any sharp pain in the knees, stop, slow down and listen to your body. You don’t want to go into the season with any kind of injury.
• Mix these great moves into your usual workouts or try all three together. Yes, you will be a little sore, but think about how much better you will feel going into your first ski conditioning class.
Asia Jenkins was born and raised in Aspen and has competed in the 24 Hours of Aspen, X Games, and NBC’s Gravity Games in the skiercross division. She currently works at the Aspen Club and spa as a Pilates/yoga instructor and as a ski condition trainer.
Tags: aspen, class, club, conditioning, couple, daily, day, exercise, gym, injury, knees, moves, muscles, physical, pilates, run, running, sets, ski, spa, tent, Trainer, week, work, workout, yoga
Posted in Aspen Colorado, Aspen Members, Aspen Schedule, Aspen Training Tips, Health and Fitness, aspen daily news, heart rates, jumping exercise, ski season, walking lunges | No Comments »
Monday, October 1st, 2007
We will be offering a public ski conditioning class that will focus on strength, power and explosive moves. The ski conditioning class we offer through group X offers plyometrics and a great cardio workout. We want to supplement this program with small group trainings.
Date:
Will run Oct. 15th-Nov. 15th
Time:
Mon. and Wed. 7:00-8:00am
Tuesday and Thursday 12:00-1:00pm
Cost:
$35 per session for members
$55 per session for non-members
Purchase 8 sessions for $400.00, membership included for a total of $500.00
Trainers:
2 trainers if there are 4 or more people-no more then 6 people per session
Morning Sessions:
Wendy
Sarah
Dawn
Dirk
Angela
Afternoon Sessions:
Asia
Tom
Wendy
Sarah
Jodie
Benefits of the class:
Power moves
Endurance for top to bottom runs
Agility
Preventing injury by increasing strength and flexibility
Tags: 40, aspen, benefit, cardio, class, club, conditioning, day, dirk, flexibility, group, injury, moves, plyometrics, program, run, ski, tent, Trainer, training, tuesday, work, workout
Posted in Aspen Colorado, Aspen Schedule, Health and Fitness | No Comments »
Tuesday, September 18th, 2007
Six easy moves you can squeeze into your morning on days when you have no time to exercise.
By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness
It’s common to feel so frazzled that you let days—or even weeks—go by without fitting in a workout. Not only will the lack of regular exercise leave you feeling weak and fatigued, you’ll increase your health risks and may even find that unwanted inches start creeping on.
The solution, of course, is to find a way to fit fitness into your life.
But if dedicating an hour a day to exercise isn’t realistic right now, you can still stay in shape by doing the bare minimum. If you squeeze in a 10-minute workout every single morning, you’ll accrue the equivalent of more than three 20-minute workouts per week. And fitting in that extra 10-minutes of activity every day for a year will not only boost your health, but can lead to a 5-pound weight loss. So kick-start your day with these six upper and lower-body toning exercises.
HOW TO DO IT:
- Perform one set of 15 repetitions of each exercise, taking about one minute for each move (two minutes if you are doing one side at a time) and avoid pausing between exercises. Do this workout every day.
- On days when you have slightly more time, do two or three sets of the moves. Or get your heart rate up by marching or jogging in place for 30 seconds to 1 minute in between exercises.
- Modify this workout to match your fitness level. Follow the recommended moves, or adapt them as needed to make them easier or more challenging.
What you need: Your body—out of bed—and 10 free minutes. Click here to get the moves.
Tags: 40, class, day, exercise, fitness, free, health, jog, moves, sets, week, work, workout
Posted in Aspen Training Tips | No Comments »
Friday, July 13th, 2007
What is the core? ( Not talking apples here) The core is the center of the body from which heat and energy radiates. The core is located in the belly, also known as the abdominal region. When we “engage” the core, this is called abdominal lock, or in hindu yoga speak, “udyana banhda.” Think of tightening the muscles in the belly region when you are working on balancing postures. This tightening, engaging sensation has often been likened to “kegel” exercises, common strengthening moves for expecting pregnant women. Of course we use the abs during sit-ups, plank poses, and lifts. But we use the core for so much more. Patience, strength, even some of our deepest feelings come from “the core”, the gut, etc. The next time you are stretching, working on stamina and balance, or just trying to make it through a tough workout, try engaging the core. You will feel the difference, as the tightened center of your entire being allows you to go a bit further and deeper.
Tags: energy, exercise, moves, muscles, work, workout, yoga
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Thursday, June 14th, 2007
Tip #14 from Shape Magazine
Combo exercises (like a squat with a shoulder press) force your body to work harder to balance and stabilize itself. 
This technique engages more muscles in your core, increases your heart rate, burns more calories and saves time.
Tags: aspen, calorie, club, exercise, moves, muscles, tent, work
Posted in Aspen Training Tips, Health and Fitness, combo moves, fitness tips, save time exercising | No Comments »
Tuesday, June 12th, 2007
Tip #13 from Shape Magazine
Do a push up with your hands on a stability ball and your arms- even those stubborn triceps will work 30 percent harder than they would if you did the moves on the floor, according to a study at the University of Auckland in New Zealand. Dirk, a personal trainer here at the Club will demonstrate
Get into push up position with your hands on top of a stability ball, legs extended on the floor (place the ball against a wall if you have trouble balancing). Lower your chest toward the ball, then press up. Do 2 sets of as many reps as possible, 3 times a week.
Tags: 40, arms, club, dirk, moves, Personal, position, reps, sets, spa, Trainer, week, work
Posted in Aspen Training Tips, Aspen Videos, Health and Fitness, arms, aspen fitness tips, exercise, gym, moves, push up | No Comments »
Monday, June 11th, 2007
Tip #12 from Shape Magazine
In a study published in Medicine & Science in Sports & Exercise, people who lifted weights at a brisk two second pace (one second to lift, one to lower) saw greater strength gains than those who took three seconds to lift and three to lower the weight. Speed up your training-while still maintaining good form – and you’ll have more time to do other moves or slip in some cardio for extra calorie burning.
Tags: aspen, calorie, cardio, club, exercise, medicine, moves, sports, tent, training
Posted in Aspen Training Tips, Health and Fitness, aspen, fitness, medicine, sports, work out speed | No Comments »
Saturday, May 26th, 2007
| Hatha yoga |
| Hatha yoga uses the body to access the mind. Our body is our map of our self. It tells our stories. It is practical. Tangible. Here and now. When our body aches or hurts, our entire well being is affected. Likewise, when our body feels good, when everything inside us is functioning and performing as it should be, our energy reflects that good feeling.During a Hatha yoga practice different postures are assumed. These postures allow us to use the body as a vehicle for inner exploration. In this way the practice of asana is really more like praying with the body in order to reach the Divine within. Ones practice can be an offering. A complete surrender. A moving meditation. By constantly moving in to the observer seat, one becomes the watcher, watching the process without judgement. The body is active. The brain is passive. The body does. The mind is.
Hatha yoga is the process of penetrating from the outermost sheath of the body, the skin and the physical body, deep down into the inner most core of the body, the bliss body, the divine body. Then we can pass through the porthole created in our practice, travel along this clear path and move into and out of this space at will.
The literal translation of Hatha is “force”. But this force is not a physical force disrespecting the body, but rather an internal force involving an intense desire to connect to something greater and beyond. It is a force in the sense of inertia, in the sense of determination and discipline, “tapas”.
It is an inner yearning and burning desire to free oneself from suffering and to reach a state of Samadhi, or blissful oneness with the universe and self-realization. This is the goal of yoga, and ultimately our practice will take us to that place of spiritual bliss, down into the inner most core of the Self and then allow us to shine this light back out into the world.
Though “Hatha” appears to be one word, it can in reality be broken down to “ha” meaning effort, activity and “tha” meaning letting go, passivity. So in Hatha yoga we attempt to balance our effort with that of release; balancing pose with repose.
Going further into the depths of the word we find the “ha” as having masculine qualities while the “tha” has feminine qualities. Not only are the qualities of active and receptive balanced but also the masculine and feminine aspects of our being are balanced as well.
Finally, taking the process to a universal level, “ha” becomes the sun and “tha” the moon. The solar heat of our bodies and soul becomes balanced with that of the cool, lunar energies.
Hatha yoga cultivates a conscious awareness and sensitivity that balances out our natural tendencies for these dualistic qualities. We balance ourselves internally and calm the chaos of the conflicting impulses of the mind and thus prepare ourselves for meditation.
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| how is this done? |
During a Hatha yoga practice different postures, known as asana are assumed. Through these poses we awaken the self, the self as the witness, watching the process and begin to understand our selves on a deeper level. We become the watcher watching, non-judging, observing and transcending that which we know of ourselves. At the same time we begin to awaken a deep awareness and intelligence of our bodies. We learn to watch how the skin moves when the arm moves a certain way, how the muscles turn the bones when we lift a knee cap, how the organs are cleansed, replenished with fresh blood when we twist our torso. We revive our cells, our micro-cells, our nerves and begin to create space in our bodies allowing for greater “prana”, breath, energy or life force to move through us. By staying connected to the breath we are invited to stay present and live in the moment.As master yoga teacher B.K.S. Iyengar says:
“Your body exists in the past and your mind exists in the future. In yoga, they come together in the present.”
Not only is the breath constantly observed, but so is the mind and its thoughts. Through observation and perhaps a change in thought, or a letting go of a certain thought pattern, the experience of the pose, and thus the self, may change. Each time we practice we discover anew how different positions alter our experience of life and give us a greater understanding of ourselves.
All the asanas have names that reflect the evolutionary process in life and allow us to feel part of this wholeness. For example the flexibility of a serpent’s spine in cobra pose; or the grace and strength of an eagle in eagle pose; or the playfulness of a dog as he stretches himself in upward and downward facing dog pose. We identify with geometric shapes as in triangle pose; and tools such as the plow pose. We feel the wisdom of sages as in a seated twist pose, and experience our connectedness to nature in poses such as tree pose, and half moon pose, just to name a few.
Regardless of which asana one is practicing, it always has two qualities: alertness without tension, and relaxation without heaviness and dullness. In other words, every pose feels steady and joyful.
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| who can do it? |
| Yoga is for anyone and everyone. On the physical and psychological level the body reaps tremendous benefits. Yoga can help to cure ailments, prevent others, and strengthens, purifies and balances the endocrine, nervous and circulatory systems. Regular practice gives one greater endurance, flexibility, and improves posture. The body’s natural weight is maintained and the organs are detoxified.Breathing becomes easier and energy is renewed, while blood pressure returns to normal and stress becomes easier to cope with. Thoughts become more pleasant and negative emotions diminish. In essence we gain vibrant physical and emotional health and we feel calmed, peaceful and connected.
This article is an excerpt taken from “Grapevine, What’s on in and around Lucca
For more information about Trishka go to: www.IyengarYogaAspen.com |
Tags: aspen, benefit, class, detox, energy, flexibility, free, health, moves, muscles, physical, position, race, relaxation, ski, spa, stress, yoga
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