Day Two of Eric Franklin Method! Osteopathy and More.

Well, Day Two was even more fun -- is that possible? The presenter today was Morten Dithmer, a dancer and Aikido practitioner who has studied Osteopathic Sciences (study of the bones, basically).

We had some fun exercises with the Franklin Bands and Franklin Balls. Wow, my feet feel great after using them. And I wasn't expecting it to be such a sweaty workout. Boy, I hope we get to do them again today, haha! Left side was so easy, but the right side so much more challenging to coordinate my entire body. What a revelation.

Also seems as if the more advanced level students repeating the class this week have big projects. I can't wait for mine -- already have the thesis in my head.

Now I'm kind of wishing that the week would go by more slowly. Today is Day 3!

Eric Franklin himself!!!

What a great week it's going to be -- yesterday was the first day of the Eric Franklin method, teacher training. He speaks so much truth, and I am already a fan of his books.

My friend Zoreh introduced me to the method, by hosting a few workshops with a certified teacher, Tracie. I was already hooked and started applying his principles to my Pilates practice. It's wonderful to see that most of us from those workshops decided to dive in more.

Eric Franklin is such a fun teacher -- very humorous and good natured. Oh, and I believe he does everything precisely for a reason. I love his focus on not being so much an "instructor" of a set method, set cues. It's the client who counts the most, so if they are not "getting" our set cue, we must find another way to connect. And when the client can "teach" himself or herself, it's much more powerful. Love it.

Oh, and the exercises were fun. And they felt really great.

Can't wait to see what's in store today!

Zumba Toning, Bay-Bay!

Wow, it's always inspiring to attend a Zumba workshop -- new choreography, lots of familiar faces, and networking with fellow instructors for work and community service ideas!

Yesterday, we did a specialty class in Zumba Toning. We got these great sticks that touched my heart as a drummer and Latin percussionist -- they made noise like maracas! Can you even imagine all the artistic possibilities? Woo hoo!

A few key things where I recognized how I could further make this super-fun cardio workout "my own" with some Pilates principles:

1. Jumps and squats: Protecting the knees!

Teaching proper alignment of knee-to-foot; and using all the muscles in the leg and hip to prevent over-straining the "quads" (in the front of the leg), and to prevent joint injury, especially in the knee.

2. Using the sticks: Protect the neck!

It's so easy to cause strain in the neck because our modern living already does it -- sitting at computers, in cars, and in comfy couches tends to create a "forward head" in virtually everyone, which already strains neck muscles and places excess pressure on the disks. Ideally, the head should balance over the shoulders with minimal tension in the neck. It's then very important now that we have a bit of weighted resistance, to use arm movements that create a sense of relaxation in the neck and shoulder.

3. A good hip release, and moving the spine!

Well, I teach every one of my clients a beautiful dynamic stretch that I used to bring myself from a state of extreme inflexibility, to getting close to full sideways splits, in a short time. And I also show how to get the spine moving and 'unlock' the areas which feel tight, and strengthen the areas which feel weak. While everyone's rate of improvement will differ, it's all in the alignment again. Well, after a full 8 hours of Zumba, I am not sore or stiff at all. And I look forward to sharing how to keep injury-free and enjoy the benefits of cardio, keep reaching those weight management goals, and have a fun and creative time with Zumba!

Zumba Zumba Zumba!

Aloha from Lahela!
www.lahelafit.com

My thought for the day. . .3 keys to unlocking flexibility in the body

Another way of defining flexibility: letting go gently.

That can be physical, mental, emotional, even spiritual, sure.

In the case of muscles, you will NEVER gain flexibility by pushing. When you do a forceful or ballistic (bouncy) stretch, you cause a mini-trauma (or major trauma) to the muscles, and your body reacts with the "stretch reflex," getting tighter.

What is the best way to gain flexibility? There are 3 keys to unlock this puzzle.
1. Breath
2. Proper Alignment
3. Kindness to your body (patience, acceptance, gaining awareness, moving gently).

What are great gentle ways to gain flexibility: Again, 3 more keys:

1. Gentle static stretches, held for several breaths. Keeping those 3 principles stated above.

2. Dynamic (moving) stretches through your given range of motion, whatever that is for the day. This can be done on the mat, on special equipment like the Reformer, Cadillac, Trapeeze, etc. You can do this alone or assisted with a qualified profesional. Again, remember those 3 principles.

3. Eccentric movements. What is that? Come see me to find out!

We're all Winners!!!

We're All Winners!!! By Lahela Hekekia 6/20/2010

What a great morning at Winners Camp!!! I highly recommend it for kids aged 12-16. A good friend sent her daughter there, after she started acting out (grades dropping, running away, etc.), and it completely turned her around. Now she's in college!

It's not a boot camp that punishes, it's a motivational camp. I loved the tshirts -- sayings like "if it's to be, it's up to me." I happened to love that the artsy emo kids could wear their purple hair with no judgment.

We did a big Pilates class for about 100 students -- from Oahu, as well as other islands. Teachers were Jayme, Noriko-chan, Amber, and me, from Pilates Training Center Hawaii.

Wow, now I've only done a huge group class once -- that was at Lululemon, mostly adults. Ai yai yai, what a great challenge it was to hold the attention of all those teens. Now I know what to do for upcoming Zumba and Yoga -- haha.

Highlights: someone yelled out, "wow, that one feels good!" And a bunch ran up to chat afterwards. Some asked about back pain, finding core strength for martial arts, weight loss. I love working with kids!!!

Centered

Centering the self. An ongoing process of finding balance and control. Physically, spiritually, and every other way. So easy to get pulled in one direction or the other, but my feet stay grounded to earth and consciousness to the heavens. Holding softly, not tensing up. Eyes straight ahead, heart open. I am an exclamation point, not a question mark.

Just breathe. . .

Happy Sunday! Time for a breathing exercise: (1) Breathe in -- INSPIRATION -- give life to your body and inner self, visualize the dream you want to manifest. (2) Breathe out -- EXPIRATION -- the end to toxic materials, emotions, situations which no longer serve. Don't dwell on the things which hold you back, acknowledge and let go.

Pilates and Scoliosis -- it works!

Wow, a random meeting was such a blessing! I was doing a free demo in Honolulu. (Great location, great equipment, and I learn constantly there, from coworkers, owner, and clients.) In walked a young lady who asked for some info, so I gave her my card. She must have actually visited the website because she called and said that she'd like to try my program.

So, I invited her to try my Saturday morning class as my treat, so she could see what we did. No previous Pilates experience, but very strong and body aware. Took cues easily and kept up with a ballerina, and two long time Pilates enthusiasts. No small feat, I can tell you that.

Well before starting, I asked if she had any injuries or things that I might like to work around, and she said Scoliosis. BINGO. I am so stoked for any opportunity to help someone with this abnormal spinal condition -- which can create chronic pain and also makes women much more likely to get an osteoporosis fracture. A whopping 75% of women 65 and older with Scoliosis, have it, according to research by Stott International.

So, since that was the dominant challenge, I modified the exercises for everyone in class so they could experience the benefits. It's a different kind of challenge -- harder in some ways. I made everyone focus on some specific exercises for the spine to explain how everyone benefits -- in particular, it's the "articulation" of the spine which makes Pilates a stand-out. We did all kinds of articulations, many versions, and I also explained that they could do those same exercises at home lying down, sitting, etc. Tools for life. And I also gave plenty of work for the arms, legs, shoulders, feet. A full body workout that was fun and never boring -- there are literally thousands of different exercises and variations. And endless ways of communicating that information.

I was lucky to have brought my own spine to a normal range. I can't give exact promises to anyone, because there are many causes of Scoliosis, and some are unknown ("idiopathic.") However, I am very confident in saying that Pilates will absolutely help the spine to some extent. I've worked with retirees with severe Scoliosis. They don't expect to get to a normal range, but they enjoy Pilates because it helps prevent things from getting worse, and they are strengthening the "core" muscles -- our entire foundation for: (1) movement, and (2) supporting the spine.

So, after the group class, the young lady was very pleased and asked about options. I let her know that the private session is where the real "therapy" exists becuase we could focus on every little twitch and tweak -- as she could tell, I went from person to person giving little touches, so I'm not able to give everyone 100% of my attention. I basically look for anyone who might have trouble on a given exercise -- an injured ankle for instance or a quizzical expression -- and I also give more generalized cues for the entire group.

I'm confident that she'll be back -- gonna shoot her a message with a thank you!

Totally blown away with gratitude

I just want to say thanks to my friend Joey for introducing me to Olympic wrestler, Clarissa Chun. It was such an amazing gift to be able to work with her.

Teaching is such a rewarding challenge, everyone learns differently. It's fun learning to "communicate" with a 3 year old who is like an information sponge; a 13 year old gamer who has already built some posture habits from 8 years of school desks; a young athlete looking for a few "tweaks" to boost performance; and a retiree with a pronounced spinal issue. What makes sense to one person is like speaking alien tongues to someone else.

In a group class, it can be even more of a mental workout: a few days ago I was teaching 2 people with chonic pain -- one was uncomfortable standing, the other was in pain sitting. So -- tada -- we did a lot of things lying down, and I also did a few exercises with one sitting and one standing, just slightly different variations on a theme.

Working one on one is where the true "therapy" exists. I can really look at what muscles are twitching, straining, or turning off. Then I can bring the client's AWARENSS as to what's going on, and explain how to "correct" that themselves. It's giving someone tools for life, to prevent pain and injuries, maintain an active and independent lifestyle as they gracefully grow older, and so forth. And it's a great adjunct to massage therapy, working with your Osteopath, Podiatrist, Chiropractor, and so forth.

Another reason why the one on one session is so effective: often we can't tell what our own bodies are doing because it's a habit, and that goes for myself as well. I benefit so much from having other teachers work me out. Working one on one also allows the client to engage in dialogue -- ask questions if they need to know, "what am I supposed to feel?" or, "what do you mean by glutes, where are my glutes?" It's not so easy or comfortable asking such questions in a group; and it's also not always comfortable getting "corrected" in a group. (So I teach the group lesson with a more general cue -- "everybody, make sure you relax the shoulders." Something like that)

Well, bringing this back full circle, I'll just conclude by saying that it's so gratifying to help people get control over their pain, helping them to gain flexibility, balance, coordination, whatever their goals are.

Aloha, from Lahela!

www.lahelafit.com
http://twitter.com/lahelafit

It's never too late to make a change!

Wow, recent news report on obesity in America. . . I'd rather focus on the positive! http://health.msn.com/health-topics/articlepage.aspx?cp-documentid=100261061&GT1=31036

Well, there's one really good glimmer of hope: childhood obesity rates have stabilized. They haven't gone up in several years. The statistics for adults aren't as happy, especially in the South, but it is never too late to make a change for your good health. That said, I would love to be a part of getting that figure down for adults and children. How do we do this?

1. Get moving!

a. Okay, you might have figured out by now that I support mandatory phys. ed. in schools. I know I know, you're asking "how can we afford it," with budget cuts, furloughs, pink slips for teachers. My answer is, "how can we NOT afford it?" that whole ounce of prevention rule applies: with a bit of exercise, we'll be saving these future adults, the health care system, and the economy, UNTOLD dollars with a boost in their immune systems; a decrease in metabolic disorders and cancer; a boost in their self esteem and emotional health; stronger, leaner, more flexible bodies which will be better able to prevent workplace injuries and back pain.

b. Get the family involved! Nothing can replace a circle of support. Mom, dad, sister, uncle, grandma -- everyone reaping the wondrous benefits of exercise, and group activities will keep you motivated and provide a great way to bond.

c. Use exercise as your daily time to give time to yourself. Rough day at work or school? Decompress! Go for a walk or hike; toss a frisbee; do some Yoga or Pilates in the living room (consider hiring someone to come to the home and give a group lesson, and practice together on other days); get a couple of mini trampolines; hit the beach or pool.

2. Reframe our view on what makes food "yummy."

a. Sure, a big ice cream sundae is nice to the tongue and is okay as an occasional indulgence. Live a little! But how does the rest of your body feel afterward -- 5 minutes later, 20 minutes, an hour -- Sluggish? Bit queasy? Headache? Difficult to concentrate? Burst of energy with a crash? Compare how do you feel after some fruit. Or a sandwich with lean protein and plenty of vegetables.

b. Start to really know your body by how it feels after the food you consume. Not just what you eat, but when. You may find that fruit feels different in the morning, afternoon, and evening. You might find like me, that cereal, bread, or pastry in the morning makes me crave sugar all day and leads to mindless snacking -- but a small protein meal with no starch leaves me satisfied all day. You are also likely to find that eating a heavy meal and sugary dessert late in the evening (after 8pm) may create belly bloat and then leave you feeling groggy in the morning.

c. Keep a food diary for a couple of weeks. Not to log in calories, but just eat whatever is normal for you, but write down what you are feeling or thinking about, what your day was like, whether your stomach was grumbling. You'll start to notice patterns if you eat emotionally. And yes, there are ways you can change it. When you build awareness, you give yourself a road map and can then choose your path. When you become aware that yes, I have this brownie in my hand because I had a rollercoaster of a day -- you can save it for later, go take a nice jog or put in your favorite music and dance, get the endorphins to make yourself feel good. Then stretch. Aaaah. Well, after that you'll want to shower and change. Now do you still want that brownie? You probably burned enough calories then. Or maybe you're over it.

Please bring back mandatory Phys Ed. in schools!

BRING BACK PHYS ED.!

By, Lahela Hekekia (Lahelafit.com)

July 13, 2010

My latest Facebook post got a lot of responses, which prompted me to expand a little bit with a little blog-article.

Today's children are being "robbed," and they don't even realize it. I'm talking about physical education. All this No Child Left Behind focus is on passing standardized tests. Granted, I am very much for increasing their abilities to comprehend math and the English language. But do these schools not realize? It is absolutely essential to their mental development, to also develop physical coordination, strength, flexibility, and so forth.

Is that so? Well, I've been reading some amazing books by Pete Egoscue (Pain Free, Pain Free for Women); and he is a renowned physiotherapist with a PhD in the subject matter. He writes some really convincing stuff on how our physical development from raising our head and rolling over as babies, to crawling, and toddling, and then learning to run, jump, climb, catch all has an effect on our mental development. I'm not even that old (40), but when I was a kid, folks typically had their children in the late teens through the 20s, and they had plenty of energy to keep up with us. We were not confined to playpens, we were allowed to explore. Nowadays, people are becoming parents well into their 40s-60s, and kids are also being raised by grandparents. Their play space has become much more limited, or even worse, they're encouraged to be "good" and stay nice and quiet, sit still. This is actually not good for them. So many are already defaulting to sedentary activities like video games.

Speaking of pain -- the link between posture and pain, as well as comfort, cannot be denied. Kids today sit at computers after spending a full day at a desk, and they are developing posture habits that my generation didn't have as kids, I see teens looking like they have 40 year old spines. It's rather scary because they are setting themselves up for chronic back pain. They need to develop leg muscles, glutes (in the butt), hip muscles, abs, shoulder, and back muscles to hold their bodies up in space. When muscles become chronically deconditioned, others have to take over. Those muscles will be doing actions that they're not designed to do. The result is pain, injuries, reduced range of motion, less balance and control over their own bodies. Exercise is essential to live pain free, and to maintain a high quality, independent life as we get older.

Let's also take a look at mental and emotional health. Hallelujah for Dr. Mercola, he recently posted an article saying that exercise is the most effective way to combat depression, than a chemical pill. http://fitness.mercola.com/sites/fitness/archive/2010/07/10/is-exercise-the-best-drug-for-depression.aspx?aid=CD945. Kids are bombarded with media messages sabotaging their self esteem. Life is complex, especially in the tweens and teens; and I have to say that nothing beat a good swim or run to beat my growing pains. ADHD is also rampant, and before prescribing a pill that changes their brain chemistry, maybe they ought to experiment with mind/body exercise which also builds the ability to relax and focus the mind. Yoga, martial arts (especially Aikido!), Pilates, they all accomplish that really well. And hey, it never hurts to learn a skill to defend yourself, right?

Speaking of defense -- The childhood obesity crisis is actually posing a threat to national security. http://articles.mercola.com/sites/articles/archive/2010/03/06/how-to-win-the-food-battle-with-your-child.aspx Yesterday's children ate a lot of crap food, but they moved around a lot. Which sort of helped, at least until they hit 40. Today's children are eating unhealthy foods and not exercising. The result is an explosion in childhood metabolic disorders that we previously didn't see in people until their 30s -- Type II Diabetes, for example. So many of these kids will be too sick to qualify for military service. Don't think for a moment that this will somehow bring on world peace. On the contrary, we might end up having to do as Rome did and hire mercenaries to defend this country and it's interests. If you do a little bit of research on Rome, you can see how that ended up working against them (Hello, tiny army of Visigoths).

Healthcare, healthcare! The cost of having so many sick children today cannot adequately be measured 20 years from now, when they are supposed to be the ones supporting the economy, running the government, and caring for the elderly. It's already theorized that these children will have shorter lives than their baby boomer aged parents. If they already have high incidences of Autism, ADHD, metabolic disorders, etc., what are they to expect when they hit 30, 40, 50, 60, and the so called retirement age?

We don't have to take this as a necessary outcome, there is plenty of time to turn it around! Children are so resilient, so malleable, that they can pretty much do anything they want with their bodies. We have to start them, however, NOW. Let's get phys ed back in the schools. It is necessary for their very survival.

IF you want to learn more about me, please see my website! http://www.lahelafit.com