What’s The Buzz?
At Body Alive we are constantly learning more and expanding our practice, knowledge base, health, wellness and fitness horizons. What ever is going on in our world, we want to share with you! Whether its a new Body Alive class launching, a scientific study with compelling content, or a letter from our owner, “The Buzz” will keep you in the loop with all High Energy Fitness news!
Very exciting news! Body Alive classes are bringing a whole lot more attention to alignment – the “how” of taking care of the body while doing any of our classes – be it yoga, barre, body challenge or cycle.
This extra emphasis on alignment helps protect against strain in muscles and joints, and enhances efficiency, coordination and ease.
What exactly is Alignment?
Alignment is the foundation skill for using the whole body in a safer and more efficient manner no matter what the activity being performed.
Instead of moving with old habits that might include tension and collapse, alignment means the movements are done with deliberate care.
Most importantly, the restricting effects of poor postural habits are minimized.
There is a special focus on relaxing the neck, and lengthening the back.
Movements are then able to be “head lead” which is actually how our bodies are supposed to function. Our bodies can spend more time in a higher quality condition of ease and spaciousness, rather than tension and collapse.
Members will be able to attend classes that have a specific focus on Alignment like our “Beginner Hot Alignment” class, and also notice that more Alignment cues are being given in the other classes.
Anatomy of the Wrist
- Bones and Joints
- Ligaments and Tendons
- Blood Vessels
- Proximal Row – Where the wrist creases when you bend it. Beginning with the thumb side of the wrist, the proximal row of carpal bones is made of the scaphoid, lunate, and triquetrum.
- Distal Row- Meets the proximal row a little further towards the fingers. The distal row is made up of the trapezium, trapezoid, capitate, hamate, and pisiform bones.
- Ulnar Collateral Ligament (UCL) is on the ulnar side of the wrist. It crosses the ulnar edge (the side away from the thumb) The UCL stabilizes and keeps the wrist from bending too far to the side (towards the thumb)
- Radial Collateral Ligament (RCL) is on the thumb side of the wrist. The RCL prevents the wrist from bending too far to the side (away from the thumb)
- Abduction – Bending the thumb side of the hand toward the thumb side of the forearm
- Adduction – Bending the pinky side of the hand toward the little finger side of the forearm
- Flexion – If your palm is facing down and you bend your wrist towards the floor
- Extension – If your palm is facing down and you bend your wrist towards the sky
A Guide to Hip Anatomy
- Gluteus Maximus (Glutes) – the large, strong muscles that attach to the back of your hip bones and comprise the buttocks. It is regarded as one of the strongest muscles in the human body and is responsible for the movement of the hip and thigh.
- Gluteus Medius – Works to provide rotation of the thigh outward, from the center of the body
- Adductor muscles – Located the inside of your thigh. This muscle group is used to stabilize left to right movements of the trunk.
- Illiopsoas muscle (Psoas major & Illiacus)- A hip flexor muscle that attaches to the upper thigh bone. It is the strongest of the hip flexor and it flexes, laterally rotates, and adducts the hip.
- Piriformis – Located from the front part of the sacrum and connected at the back part of the hip joint. Laterally rotates the femur with hip extension and abducts the femur with hip flexion.
- Pectineus – Located at the front of the upper and inner thigh. It is one of the muscles primarily responsible for hip flexion. It also adducts the thigh.
- It weakens the glutes
- It shortens the hip flexors
- Should reduce or eliminate lower back and or knee pain stemming from overcompensation.
- Improve your power output by allowing you to full engage your posterior chain
- Improve the strength and power of your hip extension
- Will improve our rotational stretching (instead of rotating with the lumbar spine!)
Are you ready for fall?! Spice up your dinner with this healthy fall recipe from Cooking Light!
1. Preheat oven to 350°.
2. Bring broth to a boil in a saucepan. Stir in rice. Cover, reduce heat, and simmer 50 minutes. Remove from heat. Let stand 10 minutes.
3. Combine cranberries and cider in a microwave-safe bowl; microwave at HIGH 1 minute. Let stand for 10 minutes. Add mixture to rice.
4. Using a small spoon, carefully scoop out centers of apples, leaving a 1/2-inch-thick shell, and chop apple flesh. Brush the inside of apples with 1 tablespoon butter. Place apples on a baking sheet, and bake at 350° for 25 minutes or until just tender.
5. Preheat broiler to high.
6. Heat a large skillet over medium-high heat. Add sausage, and sauté 5 minutes, stirring to crumble. Remove from pan; drain. Wipe skillet, and melt remaining butter in pan. Add chopped apple, yellow onion, and next 3 ingredients (through pepper); sauté 4 minutes. Add garlic; sauté for 1 minute, stirring constantly. Add sausage, onion mixture, walnuts, and next 3 ingredients (through sage) to rice; toss. Divide rice mixture evenly among apples; top with cheese. Broil for 5 minutes or until golden.
The four curves of the spice balance the two primary functions of our skeletal system: Stability and mobility.The four curves: comprised of 24 vertebrae
- Cervical Spine – topmost curve – comprised of 7 vertebrae in the neck
- Thoracic Spine – 12 vertebrae to which the ribs attach
- Lumbar Curve – 5 vertebrae – the largest vertebrae of the spine
- Sacrum – bottom most curve – 5 fused vertebrae followed by 4 fused vertebrae in the coccyx.
- The bottommost curve of the spine joins with the pelvis and serves as the back of the pelvic bowl.MovementThere are generally thought to be four possible movements of the spine: flexion, extension, axial rotation (twisting), and lateral flexion (side bending)
- Bending to tie your shoes – flexion
- Reaching for something on a high shelf – extension
- Grabbing a bag in the car seat behind you – axial rotation
- Reaching your arm into a sleeve of a coat – lateral flexionClick here to view 4 yoga postures from mindbodygreen.com to give your spine a complete stretch.
Hydration is important whether you’re running a marathon or a marathon of errands. A consistent intake of water throughout the day is the easiest way to start living a healthier lifestyle. Drinking more water everyday can lead to increased energy levels, it can support healthy body function, and can help increase the absorption of nutrients.
We are a proud retailer of Nuun tablets! Packed with electrolytes, light flavor, no sugars or carbs, and portable, Nuun active hydration is the perfect sports drink! Just add one to your 16oz water and you’re good to go! Get yourself a pack today!
Introducing our teacher of the month, Alyssa Hayes! We interviewed Alyssa which you can read below!
1.) Tell us about yourself: I am originally from Erie, Pennsylvania but after many years here I know call Cincinnati home. I am married to my favorite guy, Paul and I have 2 fabulous cuties that call me mom. I am a nurse practitioner, college professor and in my spare time I get to hang out at Body Alive and share my love of yoga and cycling with all of the amazing students that come to the studio!
2.) Tell us one thing we don’t know about you: I love to cook and experiment in the kitchen. I don’t follow recipes so when I make something yummy it’s often a one time deal because I can’t remember what I did!
3.) What is the number one most played song(s) on your iTunes currently? Most of my students have probably caught on to the fact that I love Walk the Moon but right now my favorite song is Aquaman
4.) When you were planning your future career, did you ever see yourself working in fitness? NO, I have never been considered graceful or coordinated. In fact I am kind of clumsy! Clumsiness is an endearing quality right?
5.) Give us three words someone else would use to describe you. Dedicated, loving and thoughtful.
6.) What is your favorite part about teaching class? In cycle, i love seeing my students push their limits and get out of their comfort zone. The energy when people are working hard in cycle is amazing!!!
In yoga, I love how each person has an individual practice and i enjoy seeing the growth in my students from class to class. I also love the power of breath and how it is used within a class, maybe it’s the nurse in me but when I hear people bringing their fierce ujjayi breath to class I feed off of that energy!!! Another favorite part for me in teaching both is finding music to play, I love using my music to tell a story or get you motivated to push through that last hill or set of jumps or help you relax and find peace during savasana.
About taking class? I LOVE to sweat so if I am sweaty in class then I am happy.
7.) If you could have dinner with anyone dead or alive who would it be? Definitely my Gramps, he was one awesome guy!
8.) Your favorite Body Alive memory? I love all of my time at Body Alive but a great memory was when Leilani and Joe helped me get into a headstand for the first time. I was so afraid of inversions and they helped give me the confidence I needed to give it a try. It was such a great feeling of accomplishment and I remember going home and basically standing on my head whenever I had the chance!
9.) How has yoga changed your life? In my family we are always on the go. Yoga has given me the tools to know when to slow down and be present in the moment. Coming to mat gives me a chance to center myself and nurture my mind, body and spirit. Life can be so crazy and hectic so I am grateful for the chance to take my mat and just breathe smile emoticon
10.) What is your favorite yoga pose? I love anything twisty. Parivrtta Trikonasana (revolved triangle) or Parivrtta Prasarita Padottanasana (wide legged forward fold with a twist) Say that 5 times fast wink emoticon
11.) Best advice you’ve ever received. Go to bed tired. Live each day to the fullest, conquer it, breathe in each moment and soak up the day. I also love the saying “don’t be so busy making a living that you forget to make a life”…Remember to take time for yourself, you only get one life, don’t forget to live it!!!!