Bosu Basics

What is the Bosu?  How does it work?  This half stability ball is perfect for balance, strength and getting your heart rate up.  Train your brain and make your life your playground!  Learn the basics about an intelligent piece of fitness equipment:  

  
How do you pronounce it?
"Bo" like the boy's name and "Sue" like the girl's name; an acronym for "Both Sides Up" 

Who invented it?
David Weck in 2000

Famous names who use it:

Lance Armstrong, Olympic Freestyle Skier Shannon Bahrke, MLB player Evan Longoria

Who should use it?

Everyone! This tool is great for working on balance training.  Athletes find it helpful for aerobic activity or drills.  It can also be added to a Bootcamp with hand weights, Pilates or TRX class for a challenge.  You will use your core no matter what because of the unstable surface.

What exercises can you do on it?

·                     Basic squats or lunges for stability 

·                     Jumps to up the intensity

·                     Step class moves/athletic drills 

·                     Push ups (either side)

·                     Crunches/abs

·                     Kneeling leg work

Principles of Bosu:

1.             Balance left and right sides of the body

2.             Time efficient for the body to load and explode with power

Seasonal Meals

Attend your local farmer's market, grow your own, or know what's in season before you shop for the best selection.  Purchase extras to freeze or can for winter use.  Plan your meals around produce that is in season to get the best nutrition and taste throughout the year.   

Here are some recipes to help you and your family eat more healthy:

·                     Avocado-Spinach Salad w/Honey Lime Vinaigrette

·                     Wagon Wheels w/Summer Squash and Mint

·                     Mozzarella Tomato Salad w/Balsamic Drizzle

·                     Red Cabbage, Cranberry & Apple Slaw

·                     Oriental Chicken Salad

·                     Avocado Feta Salsa

·                     Spinach & Artichoke Pasta

Pilates Principles: Flow

Pilates, when done correctly should look like a graceful performance.  It takes a great amount of energy to ensure the exercises look effortless.  Other basic principles such as breath and concentration need to first be in place before flow can occur.  Flow also relates to smooth transitions.  Each exercise should flow into the next without taking breaks in between.  The tempo of each exercise can fluctuate, however it needs to be done with purpose.  

The equipment will tell you if you are using flow correctly.  Ideally the machine will be quite when you are in control, otherwise springs will bang or clank.  It takes a high level of focus to make sure each exercise is done in this manner.  This can take years of practice to perfect.  It is also one of the most rewarding of the principles.