NEVER let anyone tell you to stop squating

I've heard a lot of doctors say it for years - avoid squats and lunges.  I've had clients with knee and back pain tell me they can't do squats because their doctor told them not to.  Now I'm not a doctor, only a personal trainer and fitness instructor, but I truly hate this comment.  You squat EVERY DAY.  From going to the bathroom to sitting and standing up to getting into your car - it's ALL A SQUAT.  How can you not do that at all?  In fact, the reason most people have knee and back pain is because they are either:

1. Over weight and need to exercise
2. Doing squats the wrong way
3. Have tightness in certain areas and need stretching
4. Have weakness and need strengthening in certain areas
5. Have poor posture throughout the day

All of these things can be fixed with proper guidance through a certified trainer or fitness instructor.  In fact, I think it should be demonstrated by doctors too, yet for some reason it seems to be ignored more then it's shown.  So my advice, before you let a doctor tell you not to do squats and to just get surgery asks yourself if you've tried to adjust anything on the list above.  If all of those things are changed and there's still pain then maybe looking into other measures would be appropriate.  So now the question is how do you go about fixing the list above?

1. Start exercising.  This could be walking or lifting light weights in your home.  Anything that gets you moving for at least 20 minutes.

2. Adjust your squat form.  Always perfect body weight squats before you add extra weight.  When you squat make sure your feet are hip width apart, toes facing front.  Then sit back on your heels with your butt sticking out like your reaching for a chair.  Keep the chest lifted and the abdominal tight  then stand up by pushing through your heels.  When the weight is in the heels the knees remain safe and the muscles activate.  Only go as far as you can with keeping your heels on the ground and your chest no farther than 45 degrees to keep the back safe.

3. Stretch.  This could mean taking a yoga class or taking 10 minutes a day to do some basic stretching. I would also recommend doing some foam rolling.

4. Strengthen.  If the knees are weak it generally means the front of the leg (quadriceps) and the side of the leg (IT band area are tight).  These are the areas that need stretching (see above). So the weaker areas are generally the inner thigh and the hamstring (back of the leg).  I would recommend doing inner thigh leg lifts standing or on the ground and doing hamstring curls or dead lifts.

5. Posture can be improved through abdominal strength, imagery, ballet, Pilates and Chiropractic care.  Think of lengthening your spine as though someone is lifting you up by your ribs.  Also, your ankles, knees and hips should always line up no matter what direction you turn in to prevent injury.

So before you think about not doing any exercise at all or before you think surgery is the answer, follow the steps above to see your health improve and your pain disappear.

What is Krump?

On Saturday, I saw my first ever Krump battle.  I've been dancing for twenty years and teaching for ten.  I've trained in hip hop, jazz, ballet, contemporary, etc.  My whole life dance has been competitive.  It was always about who was the greatest, whose leg could go higher, who could do more turns.  It was about who was the best, not who tried the hardest or who wanted it the most.  It was about putting others down to get to the top.  A lot of my past dance life was filled with teachers who told you that you weren't good enough or to try and dance more like the best dancer in the room.  It was filled with lots of tears and frustration.  Dance was always something I loved to do but as it got more competitive the environment became less supportive and more grueling.  

It wasn't until I started teaching adults I realized how much I loved working with those that always wanted to dance, those that wanted a chance to express themselves and feel like a star.  Nothing gives me more joy then seeing a passionate yet unsure adult come to class wanting to dance and succeeding beyond their wildest dreams.  Dance to me isn't about who's the best, it's about learning how to express yourself anyway you feel in an environment where you know you'll be supported.  

Which is where this brings me to my impression of Krump.  Some people see it as an angry aggressive street dance or a strange way of moving.  When I watched that Krump battle on Saturday I saw people of all shapes, sizes, ages and abilities get up in front of a large group of people and express themselves.  Each person though maybe a little scared, got up there with confidence and threw their arms, stomped their feet, isolated their body and poured every bit of heart and soul into their movement.  Although there were people watching, what was most amazing of all was the circle that began to form around each individual that performed.  It didn't matter if they knew the person nor if the dancer was extremely experienced, because everyone of those people and I'm saying 20-30 people came around that individual and cheered them on.  They screamed and yelled, clapped, even patted their back saying, "good job" after they were done.  Then when the next person came out they did the same thing.  

It was hard to tell there was a battle going on with so much love in the room.  After going to this event, I think everyone should know that Krump to me is one of the most open and passionate forms of expression I've ever seen.  Not one person was judged or put down.  Every expression and every emotion was taken in and accepted by those people that surrounded the dancer.  Anyone and everyone can dance, it's not just about your technique.  It's about how vulnerable you can make yourself to your audience.  How well can you show every ounce of love or pain or anger or happiness?  That's what dance is about and that's what makes it so beautiful.  I hope the essence of Krump will spread to all communities of dance and help bring an openness and acceptance to this art form, because it is truly special. 

If you're looking for an environment like this come take class at eMotion (www.emotiondancefit.com).  Krump classes are held on Sundays from 2-3pm.

What is Jazz Dance?

You’ve heard of it but you’re not sure what it is.  Many people have asked me, does it mean you dance to actual jazz music?  The answer? Not exactly.

Jazz dance originated in the 1800s by the African-American culture tap dancing to jazz music.

By the 1900s, jazz dance became a form of entertainment.  The Charleston and the Cake Walk were some of the primary moves. 

Then in the 1930s and through the 1960s, a more theatrical and technical part of dance came to jazz.  Jack Cole who some have called the Father of Jazz Dance, took his movements from modern and east Indian dance to create a style all his own.  Choreographers at this time were heavily influenced by him.  These included Jerome Robbins who’s most well known choreography was shown in West Side Story and Bob Fosse who’s most popular work was done on Broadway with shows like Chicago and Sweet Charity.  Also during this time, jazz dance had a very large influence from Latin American dance styles.  Katherine Dunham was in fact the choreographer who created the isolations that make up jazz dance today. 

Since the 70s, jazz dance has emerged into a style that incorporates ballet and even hip-hop.

So if you attend an adult jazz class, you’ll notice a warm-up that includes isolations, stretching and rhythm.  You’ll work on various techniques like turns and jumps as well as syncopated rhythms and foot patterns.  Then you’ll learn a combination of moves that could be in any of the styles of jazz dance: Broadway, Modern, Latin, Pop, etc.

Although jazz dance is always changing, its roots are in grasping the concepts of turns, leaps, isolations and rhythm.   If you’ve never done jazz before but always wanted to try, Beginner Adult class is the perfect place to start!  

Here's a brief movie clip about Jack Cole, The Father of Jazz Dance 

and the influence he had on the style of dance today.

Am I too old to take a hip-hop dance class?

For the past 10 years I’ve been teaching dance to people of all ages and levels.  In the last couple years I’ve been working with a lot of adults ages 35 to 85.  When I tell them I teach hip-hop dance classes, they laugh and say, “Oh I’m too old for that.  I can’t move my hips that way.”

But I’m here to tell you ANYONE can do hip-hop, it just takes the right teacher and a little patience.  Hip-hop dance is about isolations of the body, rhythm and a little attitude.  In the first class I tell everyone to stand hip width apart with their knees slightly bent and their shoulders slightly forward.  Then we bounce and step touch side to side.  That’s it!  If you can do that with music then you’re dancing already!

Maybe your body can’t move as fast as it used to and maybe it takes a little longer to learn the steps, but movies like GOTTA DANCE show us anything’s possible.  This documentary follows the average person ranging in ages from 59-83 and their journey to becoming the NJ Nets Senior Dance Team.  

One thing that stands out is the smiles on their face.  Dance is the ultimate mind body connection no matter what your age.  It keeps your brain young and your body healthy. More importantly, you can’t help but smile when you do it.

The Benefits of Self-Myofascial Release (SMR)

We all know that stretching is an important part of any exercise routine. Flexibility is important because it allows us to increase our range of motion for a movement while creating less injuries and decreasing sources of pain in the body. I have had many clients, especially those 50+ who complain of back pain, knee pain, shoulder pain, etc. Most of the time it's due to a lack of flexibility and an increase in tightness in their body.

Although there are many types of flexibility training, one that I recommend to just about everyone is Self-Myofascial Release with a foam roller. SMR helps breakdown the fibrous tissues called fascia in the body. I like to think of fascia as the layer on top of the muscle that I need my clients to breakdown. If the fascia is tight or tender due to stress or trauma the body has endured then it puts pressure on the joints and it becomes harder to stretch the muscles lying underneath it. In order to loosen the fascia we need to give it some light to moderate pressure and allow it to release which makes the body to become more mobile. This therefore increases flexibility and range of motion all while decreasing pain.

SMR is simple and easy to do with a foam roller. You can purchase one at any sports store or buy it from Amazon for about $25. I usually recommend this size and density. The pictures below show the best uses for this piece of equipment. These exercises can be done before and/or after your workout as well as every day or every other day. You'll see your body getting lower in a squat. You'll feel less pain in your back and knees. The best part is you'll start to feel like you're moving with better ease. Although the body will feel tender at first and it may be a harder adjustment for those that are very tight, I promise it will make your body much more efficient in your daily activities. If you have any questions or want to learn more, please feel free to contact me on my facebook page at e Motion (The Dance and Fitness Studio for Adults).







Photos: http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm

Personal Training - Why is it helpful?

You've heard about personal trainers. You may have worked with one or have seen the ones on Biggest Loser. How do you know if you need a trainer? Here's an easy check list to see if a trainer is right for you.

* You need accountability.
* You need motivation.
* You have an injury and are not sure how to get back into fitness.
* You've never worked out before.
* You need someone to watch your form and prevent you from getting hurt.
* You need someone to take your body and your training to the next level.
* You have medical issues.
* You're training for an event or competition.

Personal Training doesn't have to be 1 on 1 two times a week. It can be done with a partner or a small group. It can be once a week or once a month with workouts written for you. Whatever you need to get your body and fitness to the level you desire, a trainer is a great way to get started. Decide what you need and let me help you get closer to that goal.

Cut Calories and Burn More Calories in 2011

It's this time of year people start to head to the gym and go on a diet. Yet, within a few months, most people forget about their new year's resolution and go back to their old habits. Isn't it about time your health stops being a new year's resolution and starts being #1 on your priority list of life?

Don't always have time for the gym? Try some of these methods through out your day and see how your body starts to change. Small changes every day are the key to successful weight loss and a healthy body.

10 ways to cut calories from your day:

1. Drink water instead of soda.
2. Use a non stick olive oil cooking spray instead of butter.
3. Have non fat Greek yogurt with fresh berries instead of ice cream.
4. Have grilled chicken instead of breaded.
5. Eat only half of your dinner at a restaurant & take the other half home.
6. Substitute whole grain rice for white rice.
7. Skip the bread basket and add a salad to your restaurant meal.
8. Order thin crust pizza instead of deep dish.
9. Bring your own air popped popcorn to the movies.
10. Get 8 hours of sleep to prevent eating more when you're tired.

10 ways to burn more calories in a day:

1. Take the stairs instead of the elevator.
2. Park your car further away from the grocery store.
3. Start and end everyday with 1 minute of jumping jacks.
4. Take a walk with a loved one after dinner.
5. Practice squat form every time you get up & sit down in your chair at work.
6. Make it a habit to get up and walk around for a few minutes every hour.
7. Wear a pedometer and make sure you get your 10,000 steps per day.
8. Stand on 1 leg while you wash the dishes.
9. Babysit or play with your kids for an hour.
10. Perform lunges or sit-ups during commercials.

Being healthy and fit isn't just about the 1 hour you spend at the gym, it's about keeping a healthy and active lifestyle all the time. Put your health first and you'll feel better, look better, and gain a whole new level of confidence.