Essential Oils

About 4 months ago a Pilates client of mine began dropping hints that I should start using essential oils at my studio and in my personal life.  This particular client is an esthetician and uses Young Living Essential Oils at her spa in Hollister, CA (http://www.mybellafaccia.com/Facials.aspx).  It was good timing on her part because I had started considering replacing many of my beauty products and home cleaning products with products that use natural ingredients.  I have really sensitive skin and have been searching for the perfect product that will clear up my acne AND leave my skin feeling healthy.  I decided to try Young Living Oils by purchasing one of their starter kits.  The results surprised me.  

My kit came with oils that are recommended for use on the face to help clear up acne (Frankincense and Purification).  I began by mixing a drop of each in my regular face cream.  The oils made my skin tingle a little bit and the scent was very pleasant.  After just a few days of applying my daily face moisturizer with the oils, I could see a difference in my skin.  My skin seemed healthier and my acne began to clear up.  

I also used the oils in my laundry to get rid of the mildew smell some of my workout clothes get after many uses.  And I made a concoction of lemon oil, thieves oil and water to clean dishes and wipe down counter tops.  It works great, smells wonderful and doesn't make me feel like I'm killing brain cells while inhaling it like most bleach based household cleaners.  

My only complaint about using these products is that they are very expensive.  With Young Living (if you sign up to be a member) you get the wholesale prices, but even with the wholesale discount they are still pricey.  BUT, I'm going to continue to use them because I was so satisfied with the results and, with a 19 month old baby at home, I feel better about using natural cleaning products in my home (BTW - Young Living has a whole line of cleaning product.)  

Want to know more about essential oils?  Are you a mom looking for natural products for your home? Are you interested in learning how to use essential oils to treat minor ailments? Great!
  
I've agreed to host a Young Living workshop at the dance studio this month.  Join us!

MAY 30th 

5:30PM

I hope to see you there!

Keep Moving,

Amy Redmond Waran

Owner/Artistic Director
Flying Colors Dance & Fitness

www.flyingcolorsdance.com

The Toddler Class Mat Problem

Teaching the littlest of little dancers can be a challenge if you don't have the right tools. Recently I've been searching for the perfect mat.  I use place mats to give the students a place to sit at the beginning of class which creates structure and helps students to stay focused.  Using mats also teaches the students about spacial patterns in the room, e.g. if I place the mats in a circle they are learning that where they stand in relation to their classmates creates a circle in space. BUT I've been having a hard time finding the perfect mat. 

I started with the non-slip gripper pads used to line kitchen shelves to keep your dishes or utensils from slipping (see above photo).  They work okay, but they are really easy for the students to pick up and play with and some brands tend to stick to bare feet.  I've also tried different types of tape which I cut into shapes.  Tap works great but is hard to get off the floor and leaves a sticky residue. 

Recently I have tried using bathtub mats. They come in all kinds of colors and themes and they have the little suction cups on the bottom that stick to my wood floors like glue, but come off as easily as the kitchen pads.  I bought three different bathtub mats and was able to cut each one into 6 squares.  They are bright, colorful, and so far the best option.  I would still like to find something even better. Something that will stick to the floor when in use, but easily removable.  It also needs to be very flat...ideally as thin as a piece of duct tape.  

Do you have any suggestions for great place mats?  How about other props or tools you use in your classroom?  I would love to hear about it.

Keep Moving,

Amy Redmond Waran

Owner/Artistic Director

Flying Colors Dance & Fitness

www.flyingcolorsdance.com     

Teaching in Silence

This week I came down with a slight chest cold.  No big deal.  Until I had to teach for 5 hours on Wednesday.  I guess when you combine a chest/throat cold with talking for 5 hours straight, you get laryngitis.  For a teacher, this is kind of a problem. We, of course, do a lot of dancing/movement in my classes, but I also do a lot of talking. For my younger classes, my voice is important for keeping the little ones engaged. The tone and volume of my voice play a huge role in directing their attention and enforcing rules.  

Yesterday I learned a valuable lesson about silence in the dance classroom.  As a teaching tool, I already use a quiet whisper voice to redirect attention and calm the energy of a class. Yesterday was different.  When I could not find a substitute teacher for the 3 classes I teach on Thursdays, I had to teach the ENTIRE class in silence or using a very quiet whisper. The result?  My students had to focus and listen very carefully to know what to do next. I think it became a new challenge or game for them. While doing warm-ups the students noticed that they had to watch me very closely because I couldn't talk over the music to tell them what to do next.  The fact that I couldn't talk over the music also caused me to rely more on my body language and gestures to direct the students. Reminding me of the value of visual learning for me students.  In short, I thought Thursday's day of teaching was going to be a nightmare, but it turned out to be a very valuable learning experience. I'm hoping that in future classes I can remember that sometimes the best way to teach is without saying anything at all. 

How about you?  You may or may not be a teacher, but you may be a parent or someone that works with kids. How do you use silence or quiet time to help students/children focus?  I'd love to hear about it.

Keep moving,

Amy Redmond Waran
Owner/Artistic Director
Flying Colors Dance & Fitness

www.flyingcolorsdance.com

A Blog About Blogs

If I'm being totally honest, I never thought I would have time to write a blog... or want to write a blog... or have anything important to say.  And then I started my own business and was told in order to have a dynamic online presence so that my studio webpage could easily be found online, I would need to (among other things) write a blog.  Fast forward a month later and here I am writing my 5th blog post.  I've enjoyed reading blogs but I am surprised to find myself enjoying writing my own blog. 

Today I would like to share with you the blogs that have inspired me as a teacher and/or provided a personal break during the day to read and sip a cup of tea.

BLOG #1:

The Short and the Sweet of It

I'm a little biased on this one.  My best college friend, Alexa Evans, writes this blog with another talented writer named Kirby Brooks-Todd.  Originally I started following this blog because I wanted to support my good friend.  It has now become a weekly (sometimes daily) habit.  The posts, like the name, are short and sweet but loaded with fun, vibrate pictures.  It is a life style blog focusing on fashion, home decor, food and travel. This is my "take a break from life to be inspired by design or swept away to another world" blog. What's not to love? 

http://www.theshortandthesweetofit.com/

BLOG #2:

Maria's Movers

Maria's Movers is a dance education blog created by Maria Hanley.  Maria is an early childhood dance education specialist, meaning she teaches creative movement to children as young as 18 months. Her blog has inspired me to continue to teach the youngest of dancers and when I run out of good ideas for class, I almost exclusively turn to her blog for inspiration. For example, I really want to try this snow inspired creative movement lesson in one of my classes next winter.  This blog is also great for parents. Need something to keep your kids occupied on a rainy day?  Take a look at Maria's blog!

http://mariasmovers.com/

BLOG #3:

The Dance Buzz

I came across this blog while reading Maria's Movers.  It was great timing too because I had just started my dance studio and this blog is full of information and inspiration for dance studio owners.  Are you a dance teacher who needs new class music or a good recital song? This is the blog for you.  Cait (the author of Dance Buzz) shares wonderful playlists for all dance styles.  Need an answer to a dance studio business question?  Take a look at her blog posts for studio owners.  Are you a student who needs a recital hair and make-up tutorial?  Dance Buzz has you covered.  LOVE IT!

http://thedancebuzz.blogspot.com/

Blog #4:

A Cup of Jo

My friend Alexa links to this blog often on her site.  I don't check in to it that often, but I have been very touched by her open and honest posts about motherhood.  See this post  from 2012.  I came across this particular post after my son Xander was born.  Reading it helped me feel more normal while I was experiencing "the baby blues" in those first several months after having a baby.  When you are going through such a wonderful, scary, hard and exciting time, it is wonderful that there are people on the internet that are willing to write so openly about the experience.  It helps us all get through the good and the bad.  
http://joannagoddard.blogspot.com/

What other blogs do you read that you love?  I'd love to hear about them in the comments below!

Keep Moving,

-Amy Redmond Waran
Owner/Artistic Director
Flying Colors Dance & Fitness

www.flyingcolorsdance.com

Image credit: gabrielweinberg.com

Pilates Training: Backed by Strong Evidence

IDEA Fitness published an article in their February 2014 Journal entitled, "Science and the Pilates Method: an evidence-based report on the effectiveness of Pilates training for healthy adults" (Archer, 2014). The article describes several benefits of Pilates training and lists the scientific studies that show both strong and moderate evidence in support of Pilates training in healthy adults.  This is good news for Pilates professionals like myself.  But it is also great information for Pilates enthusiasts, or those who have always wanted to try Pilates but wondered if it works.  Research focusing on Pilates has grown in the past several years due to the increased popularity of Pilates and the fact that it is recognized by many physical therapists as a beneficial workout method (Archer, pg. 74).  In fact, many physical therapists hire Pilates instructors and have Pilates equipment in their facilities.  So it is only natural that those studying sports medicine and kinesiology would stand up and take notice.   Benefits of Pilates training backed by STRONG evidence: Improved Flexibility - Study participants who participated in mat classes showed increased flexibility in the low-back, hamstrings and upper body.   It's no secret that Pilates (often compared to Yoga) incorporates a lot of stretching exercises. Different from Yoga however, is the focus on fluidity and flexibility of the spine.  Many of the exercises call for the client to flex their spine in a sequential manor.  In other words, roll through the spine to lift the hips or curve the spine, pressing each vertebra into the mat, as you come to a seated position.  Improved Balance - 60 year old mat class participants experienced improved balance, faster reaction time and fewer falls.   As we get older, our ability to balance diminishes mostly due to lack of exercise.  Our core stabilizer muscles weaken from inactivity. Pilates classes often incorporate balance exercises to improve the bodies alignment and work the deep stabilizer muscles.  Increased Muscle Endurance - Study participants showed increased muscle endurance in the abdominals. Some groups also showed increased endurance in the low-back and upper-body muscles.   Increased abdominal endurance is no surprise for Pilates enthusiasts.  A LOT of Pilates training focuses on your "core" muscles: the muscles of your low-back, abdominals and pelvic floor.  Why is this important? There are many benefits to having strong core muscles, but most Pilates students express a relief from lower-back pain.  This is because balancing the strength of the abdominal wall with the back muscles means less pressure and strain on the low-back, which equates to decreased lower-back pain.   Benefits of Pilates training backed by MODERATE evidence: Improved Muscle Activation- One study showed that the combination of engaging (consciously contracting) the core muscles while doing bicep curls resulted in greater muscle activation in the arms than when the core muscles are not activated.   Pilates instructors are constantly reminding their clients to engage their core muscles.  Often the first cue you will hear before each exercise is to engage your abs and pelvic floor.  Joseph Pilates (Pilates method guru) created these exercises with knowledge that was way ahead of his time. He understood the connection between muscle groups.  The more muscle groups you utilize to perform a particular exercise the more effective the exercise will be.   More Life Satisfaction and Improved Psychological Well-Being - Female participants experienced greater life satisfaction, better mood, a positive self image and better sleep quality.  I think it is interesting that these points are listed as a direct benefit from practicing Pilates.  Pilates will give you these feelings, but so will any form of exercise that you enjoy doing.  Get out and move... period. Enhanced Brain Function - Increased neural networking activity was discovered in an analysis of five case studies. The mind-body connection is one of the most important Pilates principles.  Many of the exercises include more than 2 movements and those movements are connected to specific breathing patterns requiring intense concentration.  So, it does not surprise me that the study participants would experience increased brain activity.     So now that you are totally convinced that Pilates training can work for you, how often do you need to practice Pilates to experience the benefits?  The studies cited in the IDEA Fitness article showed that individuals who trained only 2 - 3 times a week for an hour per session experienced many of the above mentioned benefits. Come take a mat class with me or sign up for a private Reformer lesson! Keep Moving, Amy Redmond Waran Owner/Artistic Director Flying Colors Dance & Fitness IDEA Fitness is the worlds largest association for fitness professionals.  www.ideafit.com Archer, Shirley; "Science and the Pilates Method: An Evidence-based Report on the Effectiveness of Pilates Training for Healthy Adults;" IDEA Fitness Journal, February, 2014.  www.flyingcolorsdance.com

There Are Plenty of Reasons to Dance

"Oh The Places You'll Go," by Dr. Seuss is one of my favorite books to read to my son.  I admit that he is not always interested.  The book does talk about some pretty huge life lessons that an 18 month old can't really grasp.  But I love the books positive message.  You can do anything because "you have brains in your head and feet in your shoes."  But it is also realistic.  "Bang ups and hang ups can, and will, happen to you." So, why am I talking about Dr. Seuss on my blog today?  Because when it comes to fitness, and life, we all need a little motivation and realistic positive thinking.  

I started thinking about this because of a Kid President video.  You know about Kid President right? He's an 11 year old boy who, with the help of some very cool grown ups, posts funny and insightful videos on YouTube.  The most recent Kid President video I watched is titled, "An Open Letter To Babies On Their First Day Here."  Click HERE to watch the video.  In this video he talks about all the wonderful, and not so wonderful, things that a person can do in their lifetime.  I'm going to list a few quotes from the video here and talk about how I feel they relate to our struggles with staying fit.

• "Some days you'll get ice cream.... some days you won't."   
• That's life in a nut shell.  Some days you'll be up and some days you'll be down.  But that's okay as long as you pick yourself back up.  Fitness is the same way.  Sometimes you'll be super motivated and fit that workout into your busy schedule... and sometimes you won't.  But what matters is that you keep trying.  Don't give up on yourself because you missed one day or ate that bowl of ice cream.
• "You should give people a high-five for just getting out of bed."
• I think this one is my favorite.  Let's be honest.  Sometimes it feels impossible to get your butt out of bed in the morning and sometimes it feels impossible to get started on a workout routine.  I think if everyone got a high-five for just getting started, everyone would have a lot easier time getting out of bed.  If someone doesn't give you a high-five for trying, give yourself one... or come see me... I'll give you a high-five. 
• "Our biggest mess-up is not forgiving each other for our mess-ups."
• We ALL make mistakes.  That's ok.  You might start eating a lot of fast food and not work out for weeks.  Forgive yourself and start again.  Forgive yourself and forgive others and you will be a happier person.... period. 
• "There's plenty of reasons to dance."  
• Ok, maybe this one is my favorite.  Obviously, I'm a little biased here.  Dance is my favorite type of exercise.  But that's not the point.  There are plenty of reasons to dance. Life is a beautiful gift, just like your body is a gift.  Dance because you are happy. Dance because it is good for your soul.  Dance because, when you do, someone might join you and you could make a new friend.  Don't believe me?  Watch this video. 

Inspiration for healthy and fit living can come from anywhere. 

Keep Moving,

Amy Redmond Waran

Owner/Artistic Director

Flying Colors Dance & Fitness

www.flyingcolorsdance.com 

Simple Green Smoothies

A little over a month ago I was searching for a way to jump start healthy eating.  You see, for several months while I was trying to start a new business and commuting for Oakland, CA to Hollister, CA with a baby in-tow.  I fell off the healthy eating train pretty hard.  I was eating whatever I could, whenever I could and that meant A LOT of fast food.  Enter simplegreensmoothies.com 

I love this site because they are not asking you to do a "cleanse" where all you eat for X number of days is lemon juice and paprika.  (eeew!)   Simplegreensmoothies.com is loaded with green smoothie recipes. And if you choose to you can participate in one of their 30 day green smoothie challenges.  For 30 days you replace 1 meal with a green smoothie.  What is a green smoothie?  Take about a cup of leafy greens (spinach is my favorite because of it's mild flavor), add about a cup of fluid (e.g. water, almond milk or juice) and add frozen fruit. Blend well until smooth.  If you sign up for the 30 day smoothie challenge they will send you weekly shopping lists and tons of smoothie recipes all for FREE!  I really want to try the chocolate covered cherry green smoothie next.

I know this sort of thing isn't for everyone.  For me it was a simple way to get me back on the healthy eating train.  AND the residual results have been positive.  I lost all my pregnancy weight (I have a 17 month old baby boy) and have noticed that I have an easier time keeping my energy up all day long.  (I eat my green smoothies for breakfast.)  My son also loves them.  The moment he hears the blender in the morning he comes scooting over on his butt (yeah, he doesn't crawl... he scoots) and pretty much demands that I give him his morning smoothie.  See photo.

If you are interested in an easy way to jump start some new healthy eating habits, you might want to check out the Simple Green Smoothies site.

Keep Moving,

Amy Redmond Waran
Flying Colors Dance & Fitness
Hollister, CA

www.flyingcolorsdance.com