Category:

workout

Gratitude training

by Monica Øien 22. January 2017

written by Monica Øien

I have been part of a yoga challenge lately where we would post a picture on instagram and write about things we fell grateful about. And because I am currently studying the Chakras I felt like sharing some thoughts. Sometimes it is a bit difficult to feel and see what to be grateful about, other days its easy. The days you really struggles it might be smart to start with your breathe focusing on little positive thing and you might feel gratefulness arising, spreading around in your body a tiny bit. One good emotion might lead you to another good emotion.

Good emotions to be grateful for might be to be able to get up in the mornings, using your legs and hands. Maybe move the focus from what you dont have to what you actually have. Another to what you can do instead of what you cannot do.har. If you manage one push up from your knees its really good to think positively about that instead of criticizing oneself for not managing a straight one.

Kanskje du vil investere i en bok eller kort som inspirerer deg

My rituale:

Every morning when Iwake up I start the day reading some positive food for the soul. This is my routine and channel to find this joy and allowing it grow inside. Further down I will give you 3 examples on how to train to become more grateful. But first I would love to share a little interview I did with my pranic and chakra healer teacher Lani Reagan.

– Many people seem to lack ability to see the good in life – what do you think would be a good way to change the mindset from negativity to find more gratitude?

Gratitude is something we choose to become. Instead of finding it, simply be it. Being grateful is only difficult when we are choosing to stay in our mental suffering, complaining, or lamenting. Even instances where there is outright oppression and physical limitations, gratitude has the ability to preserve the spirit of a person, changing their frequency and how they are received in the world, as well as changing their degree of receptivity. When we fail to have gratitude we close ourselves off from receiving. The mistake is in believing that if we re-hash the details of our upsets, we will somehow find relief, but we are by-passing one of the most effective tools by failing to be grateful. In so doing we can build a strong mental pattern towards negativity and inner suffering. Only when we become open to real relief, can we choose to be grateful. If all you have to be grateful for is the breath that is moving through your body, that’s a good enough place to start. Plus, understanding that we can be grateful that our lot isn’t as bad as someone else’s, does put things into perspective.

– When one starts feeling more gratitude, what happens then?

Gratitude is like a magnet that draws our greater good to us. When our egos are too invested in being right, as the mind complains about our circumstances, we become a magnet for that type of suffering to appear in our lives over and over again. Only when we are grateful for the good in our lives no matter how small, does the Universe begin to bring us more of that good in larger amounts. If you give someone a gift and there is no gratitude, how much will you be moved to give them a gift in the future? So it is the same in setting ourselves up to receive more, by being grateful for what we already have. As well, even the words, “I am grateful” are more potent than the words, “I have gratitude” for saying “I am” and using an active form of the word induces change in mindset. You can even experiment with practicing to be grateful while noticing what happens when you move through your day. You may be surprised at the opportunities that come your way and the people you connect with.

– What happens with the energies and chakras when you change your mindset?

Our chakras are the means by which our bodies have access to clean Life Force (chi/prana/ki) for healing and wellness. When our chakras are congested or depleted through stress or trauma, our bodies decrease in their resiliency. When we apply the act of being grateful and having an over all attitude of gratitude, our heart chakras expand. This expansion makes us feel more peaceful and open. Simultaneously, the solar plexus expels out the dirty energy that comes with stressful thought patterns. Our overall vibration then shifts and this vibration is what goes out into the environment co-creating improved positive experiences that tend to multiply the more constant our state of gratitude becomes. It’s easy to forget to be grateful, but well worth remembering when we hear ourselves overly complaining or venting.

Fra workshop denne uken på Paradise Found

– What does gratitude mean to you?

Gratitude is more than being grateful on occasion. I have noticed that being grateful has become so ingrained in my neurological system because I’ve had constant opportunities to practice through the “obstacle courses of life”, that I regularly feel light and radiant. My ability to weather the down times seems stronger and my state of inner peace more sustained and anchored. As well, I usually, instantly see the larger purpose and the good in an event, no matter how bad it appears to be or feel in the moment. Thus, gratitude is not only a way for me to maintain positivity, but it has increased my degree of intuition. My ability to peer deeply into a matter has sharpened. Gratitude to me means receptivity and it’s more fun being receptive than it is being resistant. It’s my happiness key!

På foredrag med Lani. Takknemlighet!

If you would like to learn more about Lani Reagan check here:

http://www.dynamichealingtherapies.com

3 tips about how to achieve more gratefulness in your life.

Write down in a favorite little book what you are grateful for. There are many ways to do this. You could choose to make it a rituale in your life for instance on New Years Eve writing down 5 things you felt grateful about that year. Or you can make this a weekly (pick a day) – what was I grateful for this week, Its super to include your kids. Or maybe when you open your eyes in the morning reflecting upon something you truly feel grateful for. This will help focusing more on the good than the lacks in life.

Deepak Chopra recommend in one of his book to do a gratitudewalk, in a park, in the neighborhood, around the office building or in nature a pace for about 20 minutes. Pay attention for you senses, what you see around you, smell, feel, hear. This will open the contact to the world around you.

Make a decision about beeing positive to what surrounds you when you wake up. The more you focus on the positive things around you the more you will feel you are present here and now. Your spiritual side will awaken and your days will feel more intense and better.Your humanity will get boosted.

Hopefully you got some good ideas about being your own positive magnet for yourself and open up to more joy and appreciation in your life.

Would you like to read more about positive tkinking?

Hvordan være positiv til din egen kropp

Best wishes Monica

22. January 2017 0 comment

workout

megaformer pilates

by Monica Øien 20. January 2017

written by Monica Øien

For several weeks now I have been testing the Megaformer designed by Lagree Fitness which is a patented method, within the pilates world, but not exactly pilates. I guess a bit easier for men no follow. They don´t necessarily have to pay so much attention to the pelvic floor, but more to strength training. The machines are longer than the reformers, and you can push and pull yourself to more strength. As the intensive classes are only 40 minutes you might squedual them in for a lunch break workout and they are probably easier to mentally commit to because of the 1/2 hour feeling.

Here you can read about the reformer:

Rød løper treningen

It´s a total body workout, and even if the studios have there own way of interpretation of this repertoire they all come down to some common challenges:

low impact
cardiovascular
muscle strength
muscle endurance
body composition
flexibility

The classes focus on core,legs, gluteus, arms, balance and cardiovascular endurance.

My experience at The Fit Buddha is that they are working deeply on one side, exhausting the muscles as much as you can, then including core sequences and at last finishing up on the other leg.

I am sharing some of the moves from todays class. I am sure you will recognize some of the work from the pilates reformer:

Starting out standing with one leg on the platform and one on the reformer.I use no strings (harder) but you can use 1 yellow if you want. Do a serie of straight legs pushing the bed out ands pulling it in for45 seconds. Then squat and stay her for pulses 45 sec.

2. Starting up with leg bended to 90 degrees on the platform, pushing and pulling back leg in and out for 45 sec. Then stay her lower and lift- squaring out the hips,tiny moves, make it burn for45 sec. 1 or 2 yellow springs.

3. Shoulder pull. Work from your abs holdning both hands on the handles, hips squared -for45 sec. stay and keep it statically for 30sec. Lower shoulders. 4 yellow springs.

4. abs and arms. Reversed plank hold breathe and pull back as far as you can using 1 or 2 yellow springs. keep up for 45 sec.

5. Abs and obliques. Placing both feet under the black strap on the bed, hands to neck. Lift your chest as you pull in the carriage working from your core. Neck long. 45 sec. 1 – 2 yellow springs.

6. From here add the obliques work, alternating from side to side. While twisting one hand is reaching and touching the floor, come back to centre and work to the other side. 45 sec.

NOW you are ready for the other leg!!!

Best wishes Monica

Clothes from @casalltraining

20. January 2017 0 comment

Spirituality workout

The Yoga High with Maria

by Monica Øien 20. January 2017

written by Monica Øien

I have always had this love-hate relationship with YOGA!! I started my training back in 2001 at a studio in Oslo http://www.yogasenteret.com At this time really needed yoga due to my stress at work, totally exhausted and raising up my son alone. My working days seemed to last forever. At one point (and actually during several years in the TV business) one day could be like this (hold your breathe):

I got up at 07 am, took a shower, prepared breakfast, biked my son Max to Kintergarden, continued to bike to work, 40 minutes uphill to work, worked full day (of course), biked home- thank God – downhill for 15 minutes, picked up kiddo, prepared dinner, attended sports- and activities, came home, snuggle time, reading, putting kiddo to sleep, baby sitter arrival, biking uphill back to work, editing until midnight, swoon in bed, sleep. Then repeat the next day.

When you are in your 20 íes your body might handle this stress for quit some time. Until it stops. Well this speedy lifestyle brought me to the yoga studio. I was tired. We meditated and did a lot of classical yoga poses (quit boring to be honest). I dedicated a lot of time teaching my body and soul how to de-stress. It was good for me.

In recent years, I indirectly worked a lot with yoga, partly because we teach yoga at my studio in Oslo The Room and partly because of my own curiosity. I have also had the pleasure of working together with Maria Furst. She has choreographed several yoga films for us at www.webtrening.no – and I have traded with her through the online centre in my own living room. These days I live in California and yoga in America has inspired me in new ways. Finally I feel yoga also can be a workout, I even get warm and sweaty while practicing. Here you can read about my meeting with yoga in California:

http://monicaoien.no/2016/11/21/happy-healthy-california-yoga/

Suddenly there eas a new dimension and understanding about yoga, and I couldn´t really catch it. I ordered Marias book and contacted her for an interview, wondering about how her introduction to yoga was while she was living in the states.. Maria Furst moved to San Francisco when she was 36. After an injury she “bumped” into yoga, she felt a break through and today she is a teacher in Oslo. Here she is sharing her journey. And she actually had the same fee,ling like me, after hurting her knee she needed to do something and the answer was yoga. Obviously for therapy not for training. But she got that wrong.

What inspired you to start practicing yoga?

– I did a lot of aerobic and spinning in my twenties, the harder and longer classes the better. Then I started running (jogging), eventually every day up to an hour. When we moved to San Francisco in 2011, I began a daily routine of running up and down the steep, beautiful hills. Eventually my knee started hurting, and I realized I had no other choice than to try yoga. I was not excited, as I thought it would be super boring. Luckily the universe brought me to Lamott Atkins, who ran Bikram Yoga San Francisco. He added a special flavor to the Bikram-sequence and taught it in a soulful way. I was surprised to feel how hard and physically challenging yoga was. I was hooked after the first class. Ever since I have done some sort of yoga almost every day.

What is a yoga breakthrough?

– To me it describes when the body resolves the puzzle of a pose, which parts has to contribute in what way to form the asana. Take Bird of Paradise (pictured below) for example. When the joints are opened, strength, focus, balance and flexibility is developed enough to bind the hands behind the hips, lift the torso, straighten the spine, open the chest, kick out the leg and finally spread the toes on the lifted foot while breathing in a slow and steady pace, it feels like a breakthrough. That said, an asana is never ending. You are constantly in a process of adjusting and easing into the pose.

mariayoga_03 Why do ww easier get hooked on yoga then other types of workout and fitness?

– Because a yoga practice contains so much more than the mere physical part. The feeling after a yoga class is key. I’ve heard it described as «the yoga high» , which explains why you get hooked on yoga. One reason for this feeling of clarity and quiet mind is that we work with the nervous system during our practice. The way we learn to master our breath and use it to help us through the difficult asanas, mirrors how we can use it to master difficulties in life.

How does yoga infect your soul?

– I’ve given that a lot of thought! At least it would’ve been a good idea in my case. For many years I had a complicated relationship with my body, at the same time I was stressed out, afraid of dying (in plane crashes, by terrorist attacks, of scary diseases and other stuff beyond my control). Let’s just say I’ve had my fair share of everyday neuroses. I’ve had a therapist trying to help me, without results. However, after I started practicing yoga, my head feels cleared from all this mess. It’s as if the vigorous vinyasa practice cleans my mind. Yoga is my natural antidepressant.

You discovered yoga in California, (me too), what do we lack back home in Norway?

– Yoga doesn’t seem that serious or pretentious in the US, maybe because it’s had more time to settle in over there. I believe the americans have done a great job adjusting yoga to the western world, without neglecting the indian tradition. They’ve made a nice synthesis of ancient and modern. It seems that Californian yoga has evolved into its own identity, being alignment based, yet playful at the same time – instead of clinging to one tradition or one way of explaining things. At least that’s my impression. Americans are curious, precise, practical, down to earth, yet open – and these traits mirror the way a lot of the teachers I’ve had the pleasure of learning from communicate yoga.

How do yoga replace religion?

– As we use the term in Norwegian, spirituality is a difficult word with a lot negative connotations to me. But, I do believe that we all have a higher self, a deeper sense of «I», that is more or less constantly being overshadowed by ego, fear, attachment etc, and that these emotions are to blame for our suffering. And I do believe in the idea that if we all work on ourselves to peel these layers off, and at the same time start treating each other with compassion and understanding, the world will be a better place to live. If we want to stop Mother Earth from going straight down the drain, we better start digging deep in our selves to find a feeling of connectedness – to each other and to the nature we live in. You can say I’m a dreamer. But I’m not the only one.

For who is this book?

– It is for everybody – yoga skeptics, yoga lovers and those in between: People who want to try yoga – and those who already have a yoga practice. But my 10 vinyasa sequences are meant for yoginis who prefer strong flowing classes. For those who solely want to stress down, I’ve added 8 restorative poses to chill out in.

teknisk_134 What to you recommend for a yoga beginner to get started?

– Don’t take it so seriously! Yoga isn’t scary, mysterious and odd, even though some Norwegian people still seem to think so. Start with an intro course at your local studio. And of course I recommend beginners to read my book too.

How often should one practice in order to feel progression?

– I recommend practicing every day! But it doesn’t have to be for a long stretch of time. I’ve made a 20 minute program called «Morning routine», and if you squeeze this one in before showering in the morning, you’re already there. But this might only be possible in my dream world. I have students who come to my classes once a week, and they make a lot of progress during a season. However, if you really want to go deeper into your own body and yoga practice, I would do no less than 60-90 minutes 3-4 times a week.

Many people struggles with week hands and knees, how do we prevent injuries in yoga?

– Being taught in California, I am an alignment based vinyasa teacher. This means I’m working with modifications and verbal adjustments during the flowing sequences to prevent injuries. In the tradition I follow it is important where the knee is placed in relation to the ancle and hip. And how you distribute the weight in your hands/fingers is crucial. I am super picky with my own students, and they appreciate my approach. There are injuries in yoga, and they often come from misalignment or pushing to far.

Some times people spread to mane picture-pose perfect on? Is yoga in danger of loosing its core values?

– Like I said earlier, I practice yoga to keep me sane. The physical visible results are subordinate to me. I used to have a tricky relationship with food before i found yoga. Now I am only focused on treating my body right and to give it the best environment for optimal function. This is one of the most beautiful things about yoga: You use your body and breath to set your mind straight. Meanwhile you learn to accept yourself and your limitations. At the same time you evolve gratitude towards your body and the awesomeness it can bring you into. I never count calories, I stepped off the bathroom scale a long time ago and I have no idea where my pulse is at during classes. The only thing I care about is that my body is making me able to live of my big passion, and I feel so lucky doing that!

How do you think yoga looks like within 10 years?

– In a world that gets more stressed out and fragmented every day, I both hope and believe yoga will grow stronger everywhere. A yoga practice covers the need to zone out, but it is also great tool to manage stress. At the same time as it keeps you in shape and enhances your flexibility. I don’t know how anything could be better and more relevant in these challenging times. Research shows that 36 million americans practiced yoga on a regular basis in 2016. That’s an insanely amount of people! And as Vinyasa is the most popular yoga style in the US, I do believe Vinyasa will grow bigger in Norway.

teknisk_010

teknisk_007

Hunden som ser ned med bøyde knæ

THREe COOL YOGAFILMs (from Maria´s book)

Kumaré, Vikram Ghandi (2011)

Ram Dass: Fierce Grace, Mikey Lemle (2001)

Yoga Unveiled, Gita Desai (2004)

………

Well if you dint get “The Yoga High” yet I can assure you that it is quit normal. It takes time and especially with yoga and other teqniques where we paralelly work with the nervesystem. (garuda, pilates, tai chi). But One thing is sure, we should let go of all our expectations and surrender and listen to the body. Yoga is both an internal and an external journey. And it will for sure challenge your patience (at least mine). I am very grateful for the knowledge I have from America and super happy to follow Marias world also.

If you want to order the book, click here:

https://www.haugenbok.no/Generell-litteratur/Fritid/Yoga/I9788272016356

bok

Best wishes & Namaste,

Monica

Photo: Oda Berby

Maria on Instagram: @mariafurstyoga

20. January 2017 0 comment

workout

Ugi Pilates & Bodysculpting

by Monica Øien 18. January 2017

written by Monica Øien

To be openminded and curious is honestly important in order to stay motivated and dedicated toy commitment to balanced workout routines. This week I found so much inspiration testing this little colorful thing called Ugi at Core Sport Santa Barbara. Using this fitness ball challenges your strength and coordination. If you add some burps do include the cardio you will feel the resistance!

It`s a challenging, colorful and stylish way of becoming functionally fit. I have added the use of the ball into some Bodysculpting exercises.

Here is a mini sequence. I did the moves 30-50 reps on each leg, this Ugi is 8 pounds:

Straight leg lift (up & down) with hand supported an the Ugi:

Keep your hand on the Ugi to find balance

2. Continue keeping the straight leg in the air, and arm also doing small pulses hand toward straight leg

Hold the leg high and do pulses

When you order the Ugi the catalogue comes along and you can find lots of inspiration:

Here you can order the Ugi:

https://www.amazon.com/Ugi-Fitness-at-Home-Kit/dp/B008YCKK38

Hope you find this little thing inspirational!!

Warm wishes Monica

Clothes by @casalltraining

18. January 2017 0 comment

Spirituality workout

rain, sunsets and studies in California

by Monica Øien 13. January 2017

written by Monica Øien

I am chillin in front of the fireplace wearing a beachskirt, tank and a homeknitted scarf! I am writing about the weather and some other stuff. Currently I am in between houses and stranded on a beach. Living this close to the ocean surely affects me. Its only 20 steps to the oceanfront where giant surf waves is flooding the beach.

Havet synger utenfor vinduet her

I have never stayed so close to the sea before. When I go to bed in the evenings I fall asleep to the sound of waves and wind in the palm trees, a gentle whisper that has a calming effect on me. Sometimes the sounds awakens me and I am afraid the waves will wash into the ground floor. Just outside the house there are dunes that protect for any small tsunamis.

The last two weeks the waterfall have been enormously. I was not prepared for the rain so I have been running around in flip flops and raincoat. This morning we managed to get drenched in the few meters from the house to the car.

Wet but pretty happy with his lunchbox off to school

The rain plays an hugely important role here were soil and rock are suffering from drought and high fire hazard. Rain, thunder and lightening, storm and small streams is my life right now. I lovet it, remembering college days back home in Bergen, it actually makes me feel even more at home here.

Well, enough about the weather. I actually wanted to share with you a bit of what I am doing here after soon 1/2 year in Cali..I can literally feel the time fly. But I utilize every moment of the day to explore and find my tribe and mojo. I get up early, preparing brekkie and bring kids to school. During the week I will visit at leasts 2 new studios (mostly yoga and pilates) to find inspiration and to gather my ideas. Once a week I have lectures with my Chakra healing teacher Lani Reagan. This includes an hour of daily “loving kindness” meditation and practicing healing sessions.

Leaded meditation

Sometimes I manage to do only a short meditation, and some days I skip.

I am doing the YTT – finishing this spring. I write my blog (and more) and work on instagram for about 2 hours daily. Once a week I am working on the new concepts (“spiritual fitness”) and the plan is to bring some trendy news back to Norway this fall. I do meetings with my colleagues back home – manager Celin Roppen and partner Rikke Schillinger at The Room. One day each week I do Skype workout and coaching with some of you guys back home. I meet incredible talented instructors here which I am filming for the online workout company webtrening.

It is almost impossible to render my enthusiasm for all the knowledgeable people I meet here.

To sum it up, I am as busy here as I was back home, but filled with joy, love and gratitude.

God´s Nature

After a long day with Chakra healing and yoga with my teacher Lani the sun glint from behind the clouds. I guess I have until now seen about 150 sunsets, revealing themselves in a purple, pinkish, orange gold painting – glittering over the ocean and the sand.

Naturens skatter og en solnedgang uten filter

Mahatma Gandhi said:

” When I admire the wonders of a sunset or the beauty of the moon, my soul expands in the worship of the creator.”

Skjell på sanden

For the first time I discovered the “Giant Pismo Clams” this afternoon. People get them from under the sand here right on the beach, even though its not actually Pismo Beach:-)

Lukten av livet under vann

I am facing west, tonight the clouds looked like a painting by Rembrandt. When I turned my face east this is how the clouds looked like:

The little surf town is colored by the magic light from the sun

Rembrandt Clouds

It´s in the little things the strength lies. By searching one little heartfelt thing each day you will explore your body and mind getting to know yourself deeper. You will feel more harmony with yourself and with the world around you. It might be the sunset, or even just a quit moment, music or connection to Mother Earth. This is a way to heal yourself.

We usually stroll the beach until the sun is set. It´s a magic moment for all of us and this evening Michael and Johnny celebrated this experience with a little star!

Stjerne barn

Best Wishes Monica

13. January 2017 0 comment

workout

Hot Pilates in West Hollywood

by Monica Øien 31. December 2016

written by Monica Øien

I guess trying new things is what inspire me most in the workout world. Not necessarily because I need the news in my daily workout life, but because it sharpens my teqnique and focus. And keeps me inspired. I need it. I guess you need it too!!

The Post workout star struck feeling

This week in between Christmas dinners and family gatherings I managed to try Hot Pilates in West Hollywood, California. I actually loved it. I have attented several Hot Yoga classes earlier. That was not my kind of workout favorite. I ended up feeling dehydrated and shaken and drinking way to much water all day afterwards. But the Hot Pilates was kind of cool as the room was not too HOT. The workout sensation was better then expected. I felt in control of the different advanced Pilates excercices, and I was not to thirsty. Gregory Louis from Hot Pilates was teaching an advanced class with music and leading us through a heated classical based matclass.

“We hear a lot of misinformation about heated workouts – and the increased sweating it causes – having an additional weight loss benefit. Wouldn’t that be fantastic! While science has proven that to be untrue, there are other worthwhile benefits to working out in a higher temperature, like the added flexibility it provides to muscles, allowing students to progress further in their work sooner than they would otherwise. A lot of the Pilates mat exercises require a deep flexibility–with control, of course–and the heat allows students to “go there,” resulting in a more rewarding Pilates experience”

What about cardio, which seems to be lacking from traditional Pilates workouts?

“The heat, and its effect on the breath, definitely changes the dynamic of the movement. This creates an invigorating cardio aspect to the work, especially when we’re up on our feet (many people do not know that Joseph Pilates original work also includes standing movements–which I incorporate into my teaching).”

What do you think will be the great fitness/workout trend for the coming year 2017?

As a Pilates teacher, I’m excited to see bodyweight workouts becoming more and more popular. I like to think of mat Pilates as the “original” bodyweight workout. Training without equipment or weights makes the body smarter in terms of injury prevention and core strength. It makes us stronger from the inside out. I’m talking about a deeper, more profound concept of strength, and I’m encouraged to see athletes and other fitness professionals realizing just how important this kind of work truly is.

I truly recommend you to try Hot Pilates and hopefully we will get Gregory over to Oslo next fall when I am back in town.

Meanwhile I am wishing you all a great New Years Eve, and a Hot hehe hug,

Monica

31. December 2016 0 comment

workout

Pilates in Beverly Hills

by Monica Øien 24. December 2016

written by Monica Øien

This might be the hottest place to do Pilates in LA. In the middle of Beverly Hills – situated across the luxury hotel Peninsula. Here you might even spot Sylvester Stallone or Naomi Campbell and this is the place where the rich and famous seek quality workout in a private and intime studio.

Pic: www.warmjello.com

I did a google search and found this one on the top. But with a city with a population of about 15 millioner people there are obviously many places and studies of quality and with respect for the method.

Midt i det mest trendye Beverly Hills

But this cosy Boutique studio called my attention. Natural Pilates is located in Santa Monica Boulevard and I got to meet the owner Laura Bogdanuic.

One owner to another

The studio has about 11 Stott certified teacher. They offer 85 classes every week which includes Reformer, Wanda Chair, Vertical Frame, Matte, Cadillac and Gyratonic. Also the offer privates using different equipment also like Ladder Barrels, Spine Corrector, Arc Barrel and many great props. If you are interested in the Pilates teqnique and the chronology this studio is really worth a visit while in Los Angeles. It felt truly private and exclusive. And I guess people in LA really can pay 40 dollar for a drop in class as long as they get a full quality workout.

Full classes all week

I got to talk with Laura after class. From my prespective it´s really interesting to see and learn how the business is done here compare to back home in Oslo. We can always struggle to get even better in our work and to find the inspiration.

What are your core values at the studio?

“It is designing an individualized program for each client based on their goals and injuries.

Costumer service is the most important aspect as the reception and instructor represent the brand, calling people back within 24 hours for their inquire.”

What kind of teacher trainings do you do at your studio?

“Our teacher training focuses on understanding the anatomy and phisionomy of the body. It´s important to understand the mechanics of the movement and also understanding the exercises and how they can be modified based on the structure of each individual. Also create simple exercise following each muscles fibers action.

How is the interest of pilates considered to be in Beverly Hills?

“Is pretty high . We are staying very busy.”

Is there some celebreties coming to your studio?

Yes, lots of models and celebs like Naomi Campbel, Sly Stallone, Robin Tunney, Michael Fastbender …

Sly Stallone testing his real core strength with Laura Pic: www.naturalpilates.com

Picture from www.flickr.com

What is most common, classes or privates or a combination?

We do a combo. Some people prefer only classes but some take classes and privates.

…

Så kanskje ikke veldig ulikt Norge isolert sett, men med tanke på at byboerne her trener mer enn en gang daglig er det helt klart fullere lister og mer kamp om plassene.

A high biscepscurl at the tower = shoulder and hips stabilization

I can warmly recommend to drop by and test a class while in Los Angeles,

Best wishes Monica

Instagram: @naturalpilates

web: www.naturalpilates.com

24. December 2016 0 comment

workout

Holiday tips to maintain your weight

by Monica Øien 16. December 2016

written by Monica Øien

So it´s Christmas – again. And we know what that means. A lot of get togethers and late night dinners which will challenge our will, power and ability to say NO!! It´s going to be hard to resist and to maintain your healthy lifestyle.In fact we always long back to the every day life after some days of holiday. But here are some smart tips to keep your weight through the holidays!

monic

I recommend to do two things (through all holidays) :

Move a little every day
Follow some smart food advices

Check out these advices om how to survive the holidays with too much meat, gracy and sweets, maybe too much wine and lack of moving.

Snacks:

This is a smart rule to follow when you crave for snacks!!! Comine these – Fruit or veggies together with a protein = more tasty, regulates blood sugar and provide log-term energy. Some examples:

1 TB peanut/almondbutter together with celery or cucumber.
10-15 cashew nuts and some favorite berries.
3 slices of ham over siquori salad/wrapped with arrugula
boildeg egg and salad
grilled squash and chicken

Drink some hot H2O

I will have a mug of hot water in the morning before any other intakes. The hot water smoothens the bowels and fit well in winter. Smart because during our sleep at night we have had a natural fast, we are dehydrated which leads to lower the metabolism that the body doesn’t burn fat so easily.

Picture from www.foxnews.com

Eat more meal – and fast in between

This is to prevent you from eating unhealthy foods when your blood sugar gets low. Add a few extra meals during the day but make sure you dont eat in-between meals. Let you stomach rest at least 3 hours.

Choose one treat, not three

There´s always some extra yummy sides to a holiday meal, like gravy, sauses, potatoes, even desserts, sweets and drinks and wine. All of these foods makes your weight go up, make sure you pick one not three for the evening dinner. So if you decide to drink wine, skip the dessert and the gravy.

rod

5. Skip the social glass of wine while cooking

This is a true trap which even make you more addicted to alcohol also. When you are hungry your brain is begging for nutrition. The nutrition you give you body, and brain, is the food you teach yourself to crave for while hungry. So be careful with what you eat when you are hungry and preparing the food.

Move

The Holidays will be so much better. You don´t necessarily have to run for an hour or spend hours at the gym. But make a Christmas schedule with your daily goals.

Move Your Body!

Make healthy food choices

Working out can be this easy:

100 dype Squat
Plank for 60-90 sec. increasing as you get stronger
100 situps – variations
50 step ups on a chair (25 each leg)
50 pushups on your knees
50 tricepsdips – bench, chair og steps

Move your body!

Just a week to Christmas, hopefully it will be a great week while you keep on planning your feelgood workout for the holidays!

Best wishes, Monica

16. December 2016 0 comment

Spirituality workout

Spine Corrector

by Monica Øien 16. December 2016

written by Monica Øien

I met Ken Gilbert. He is an experienced pilatesinstructor, in fact second generation and his teacher was Ron Fletcher. He is one of the Pilates Anytime instructors which might be the biggest online Pilates workout Centre. And – my great inspiration before I launched my own online centre together with Rikke Schillinger. The recent years there have been many interpretations of workouts inspired by the Pilates Method. Something borrowed, something new, and with lots of variations from the world of pilates. This is quite normal in the business of bodywork and hybrids occurs. With this in mind it´s especially great to meet teachers with such unique knowledge of pilates like the one Ken Gilbert has.

ken I feel humble and quit “young” in this world of Pilates and it gives me a real kick. There afre always new stuff to learn, explore and practice. New understandings of the body and mind connections. Sometimes I even have to close my eyes in order to deeply feel what I am actually doing!

Ken Gilbert med sitt herlige smil, men sylskarpe blikk!

The last months I have joined Ken´s “Spine Corrector” class. The class is not fancy, there is no cardio to it, but its amazing to use this apparatus. Because while sitting on the lip or in the crevice of the corrector we are able to stimulate spine movements that are supported, we learn through feed-back from surfaces of the corrector we than can learn how to accomplish movement of the spine when the corrector is not available.

Fra venstre Leslie Leddo, Chris Brandeland, Ken Gilbert, Carole Thompson og meg

After the class Ken is doing a reminder. With the feet in a “turn-out” position we reach our hands into a “Namaste” towards the sky, then to the head, to the heart and down towards the legs. this is a beautiful reminder of being in the universe, in our minds, in our emotions and in our bodies. Just the way I think a Pilates class should be performed.

I hope you will enjoy our conversation under.

Apparatet heter “Spine Corrector”

Tell me about your background and how you trained the Pilates method?

I began my Pilates learning and practice in 1994 when I realized that my physical “vocabulary” was limited to fitness activities that I had begun in 1987 through high-low impact, step, spin, etc. I longed for a deeper and better connection to my body/brain integration and I had returned to theatre where I was producing, directing and performing. I wanted a stronger and more expressive body through movement and emotion. I trained with several “traditional” Pilates teachers and found Ron Fletcher in 1996 who became my mentor of the work. In 2007 I made a major shift in my Pilates Teacher profile by leaving Santa Barbara Athletic Club (after 13 years of my training, teaching and installing the Pilates Program in Group Fitness) and departing from The Ron Fletcher Work Program. I went out on my own as EMBODYMENT . I have been a Nia Teacher since 1999 and a Nia Trainer from 2005 – 2016. I integrate my body awareness and mindfulness into a way of teaching both programs that is unique.

How do you think pilates is changing – and what should we look for in order to find the best workouts?

There are many interpretations of Pilates. In my work with Ron Fletcher I learned to see the work through his eyes; seeking detail and expressivity of each movement. Through his guidance I learned a movement pattern then he would say: “Now, show it to me . . .” meaning that he was expecting the full breath (percussive breathing) with full extension and movement from the core into the extremities; nothing was ever unfinished.

What is in your opion the difference between a pilates teacher and an instructor?

I have a philosophy – there are three stages of being a teacher/educator:
- Instructor instructs the student to do the movement: “This is what you do . . .”
- Teacher teaches the student how to personalize the movement: “This is how you do what you are doing in the most efficient way . . .”
- Educator educates the the student in how the movement will enhance their body and their life: “In this movement you become aware, conscious and mindful of your body in every moment.

What does it mean to live in a healthy spine, and is this accessable for everyone?

Everybody is entitled to a healthy spine; one that is capable of stability and mobility in any moment. There are 5 Primary joint actions of the spine that must be maintained on a daily basis; the spine requires forward flexion, lateral flexion, extension, rotation and circumduction. With body awareness as the guide, anybody can activate the nervous system through the intervertebral articulation that is appropriate for their individual spine. Each of us will have special concerns that become our individual journey into a healthy nervous system (centralized through the spine).

Many people seem to live outside of ther body and more from the head, how can body awareness help to live more in And with yourself?

Living life without distraction is the healthy choice. Living in a body means that we give time to placing our attention on body awareness – physical sensations and emotional responses. Consciousness comes from placing our attention on the mental (ideas and thoughts) and spirit (unique life force) realms. In order to live in the balance of body|mind|emotion|spirit we must become masters of where we place our attention. The body lives in the present moment. If we learn to keep our attention on our body’s experiences whilst spending time with our emotions, ideas, thoughts, and into our expanded energies, we will live with more connection to our systemic selves and with others in the world.

In what way does pilates (body contrology) becomes also meditation?

This is an interesting question of what Pilates is and can become. Many people do not know that Joseph H. Pilates taught what he called “Body Contrology” – the study of body control; current culture calls the work “Pilates”. When we place our attention on the present moment whilst moving, when we move without the distractions of thinking about the movement or how we feel about what we are doing, when we breathe and move with purpose to the brain|body connection we are in a moving meditation.

You have designed a ”spine corrector class” – what kind of class is that?

Spine Corrector Class is a specialty class using the apparatus of the “Spine Corrector” – a small piece of furniture that is shaped like a coma or quotation mark. Sitting or laying on the arc, the lip or in the crevice of the corrector we are able to stimulate spine movements that are supported. My personal philosophy about working with the apparatus is simple; when we learn through feed-back from surfaces of the corrector we than can learn how to accomplish movement of the spine when the corrector is not available. The 55 minute class is intended to develop an individual’s ability to stabilize and mobilize the spine through the 5 Primary joint actions of which the healthy spine is capable.

How will the spine corecctor make us work deeper?

We work deeper when we feel supported (without collapsing); we are able to find more “lift” rather than compression of the vertebrae and the discs. Sitting on the lip we sense the Sitz Bones. Sitting on the arc we sense an upright spine in a familiar sitting position. Sitting in the crevice allows us to sense the lower back supported during flexion and extension of the spine.

We also use the pilates towel – what is the purpose?

The Red Towel comes from my study in The Ron Fletcher Work (now known as Fletcher Pilates). It is a tool used to define the sensibility of dynamic stabilization; by holding the towel taut the shoulder girdle is stabilized. When held loosely, the towel becomes a tool of expressivity (an extension of the arms) creating systemic movement through out the body.

Sidefleksjon med håndkle

Some good workout virtous to keep in mind?

Stay focused at all times to move from isolation to integration. Take time to sense and feel the body’s movements. When something does not feel “right” slow down or stop and assess a more efficient range of motion or movement direction. The body is always telling the truth and movement is its language.

If you want to learn more about Ken Gilbert you can check out his blog here:

http://www.embodyment.com

Follow Ken on Facebook:

Ken Gilbert EMBODYMENT

And soon you can workout with him at www.webtrening.no also!!!!

Best wishes,

Monica

Clothes by @casalltraining

16. December 2016 0 comment

Spirituality Video workout

Stress? Run off or Lead off?

by Monica Øien 14. December 2016

written by Monica Øien

How much do you stress about your own stress? And what do you think happens when you change your thoughts about stress? Recently I came over a film from Ted Talks, and it is really worth watching. Health psychologist Kelly McGonigal recommend us to put more effort in exploring experiences which gives us meaning.

Is it this easy? Focusing on how to avoid not focusing on stress, and rather accept it and approach good relaxing experiences, will this make you feel better? Is the secret actually in our mind?

I am often thinking about stress of something to avoid, something that should not be a part of my life. It seems quite impossible, I have changed my mindset to consider stress as a part of a chaotic lifestyle filled with sudden changes, updates, pressure maybe, even expectations from oneself and others. Its feels like its a physical and mental stress happening because life is too fast. But this stress could actually be a power for us, and a place to learn from. Examining the stress could actually lead to a deeper understanding of ourselves and eventually contribute to life changes. Because if we accept stress as a part of our lives instead of repressing feelings, we might feel its getting less negative. Another form of stress is the happy-stress feeling, the stress that actually leeds you to do some major changes, following your heart and your dreams. The one that makes you dive into your emotional library and pay attention to whats going on. To be able to make a positive change in your life.

Accepting stress is balancing your life. Following Kelly McGonigal suggestions telling ourselves that this is my body helping me to understand and handle the stress. The stress hormone oxytocin is also the cuddling hormone. This hormone kicks in when we hug people (nice to know), physiologically the same way as when we feel stress. Kelly recommends us to pursue more emotional stimulating situations.

Well, the most incredible thing about our body is the stress response we have built in and which actually increase the resistance. This mehcanism is human contact, talking to people, socializing, cuddle.. In fact by accepting stress and approaching people you, tell your body that this is something you can deal with. You are not alone.

In other words it is more meaningful to search for content because it is better for your health, than trying to escape from whatever makes you feel uncomfortable. Trust yourself that you can handle whatever comes out from that place.

This is a little excercises I use whenever stress and worries domintae me. Turn on some nice, relaxing music which triggers your senses. This is a favorite.

So – take a deep breath!!!I am sitting on a chair. Closing my eyes, lowering my shoulders, turning the palms of my hand forward. Thinking about my tailbone reaching the ground, the crown of my head reaching the sky. Lengthening. Chin in and creating a lengthening in my neck. Sitting silently focusing on my breath. Inhaling I am thinking about that beach waves washing my body in the front from toes to head. exhaling continuing to wash from the top of my head on the back towards the toes. Repeating this breath 5 to 10 times or until the songs is finished.

monica

I am hoping you can embrace you stress with a friendly care

Big hug Monica

14. December 2016 0 comment

Newer Posts

Older Posts