giveBACK Day 2020 – a virtual fundraiser!
Project Inspiration at Steamboat Pilates
Project Inspiration at Steamboat Pilates
Our mission
Project Inspiration is a program for kids to learn basic fitness exercises with a teenage mentor. The program allows kids to think of goals and write them on the walls to hold themselves accountable. After their hour in the gym, the hope is that each week they gain more interest in outdoor activities or athletics and the confidence to try them.
In the news
Steamboat Pilot article dated May 2. 2019
Video
Run Club 108, our new Running Program!
Once a day Pilates! with foam roller :)
Once a Day Pilates! (Stretch & Core with Foam Roller)
Try this :20min series to lengthen & connect in order to start or end your day feeling great!!
Roll your legs!
- Start on one hip, roll from hip to outside of knee (IT Band) forearm on floor and top foot in front for support.
- Transition to front of thighs (Quads), use core to maintain forearm plank support as you roll from hip to just above knee.
- Repeat starting on other hip (IT Band) roll on other side
- Back of legs (Hamstrings & Calves) seated with roller under one leg, using opposite leg as support. Careful with a lot of pressure behind knee. Roll foot side to side and add ankle circles.
Glutes!
- Seated on roller, hands behind you on floor, cross one ankle to knee & lean towards your bent leg (Piriformis) roll back & forth
- Switch legs & sides
Upper Back/Shoulders!
- Have a seat in front of the roller so it is located behind your shoulders (mid back), support your head with your hands, lift your hips and roll from shoulders to lowest rib
- After a few rolls, finish with roller at the base of your shoulder blades, hips to floor, add a small curl of your pelvis (tuck) to create core connection.
- Allow head/shoulders to go back over roller to stretch upper back and belly, use core to float back up into a half roll up.
- Additions:
- add rotation as you come up
- Add a leg lift as you rotate to one side
- Lift both legs and rotate side to side
- Additions:
- Make sure to keep core engaged throughout!
Head/neck & hip stretch combo!
- Bring roller behind head, so you can relax head on top, shoulders are up against it
- Gently rotate head side to side to massage muscles of your neck
- With the head supported, take one ankle to knee into a figure 4 stretch (use a belt or towel if nec to support bringing other leg up)
- Switch legs, make sure to keep breathing!
Legs & Hips!
- Move roller so it is underneath your sacrum/tailbone sideways
- Take both legs up to sky and stretch back of legs (hamstrings), scissor alternate the legs & add helicopter circles moving legs in half circles apart from each other
- Bring legs back to parallel, bend one knee to chest, reach opposite leg long to stretch the front of your hip (Hip flexors), then open bent leg to side for inner thigh stretch & bring across for a spine rotation and outer hip stretch
- Switch legs & repeat
Shoulders & Core!
- Lay lengthwise on the roller, head to tailbone
- Circle arms, take them to a T with palms up/down, bend arms to a cactus position, reach up to the sky, scissor stretch the arms, any stretches or movements that feel good
- Bring hands behind head, elbows lift in your peripheral vision, add half roll ups from your core!
- Add rotation at the top of your roll up alt side to side
- Full body stretch arms & legs reach long
Spine Twist!
- Without the roller or any props, lay on your back on the floor (or even in bed)
- Hug one knee to your chest and bring it across your body rolling onto opposite hip as you reach opposite arm out
- Use your core to bring you back to center and switch sides
- Make sure to breath!
Steamboat Pilates Yoga & Fitness 2017
5 Must-Try Secrets to Build Your Immune System by Jen Meister
I don’t know about you, but I’ve been experiencing some crazy cold and flu symptoms this winter season! My kids, clients, and a long list of other people—everyone seems to be feeling so run down. And forget about the flu shot! So many people that I’ve talked to say this year’s flu shot isn’t covering the flu that’s going around.
How do you protect yourself? With my must-try secrets to build your immune system of course!
As most of you know, I’m all about exploring, experimenting, and experiencing different supplements and products that are out on the market. I’d say I’m the queen of the supplement drawer in my house! As you can imagine, I’ve been hell bent on researching the best (well, what I think are the best) alternative products out there to combat all of the germs in our atmosphere this winter!
Keep in mind, these products aren’t going to cure you, but they will support your immune system during the cold, flu, and belly bug season. And whose immune system couldn’t use a bit of help, right?
Support is the pivotal word here. As a practitioner, my belief is not to support yourself in only one part of your life. Whether it’s nutrition, supplements, exercise, mental health, or spiritual health, you need to support the varied parts of your life. Why? Because you are a WHOLE. You have many parts that you might view as separate, but my practice for myself and my clients is to marry those parts of you to gain balance, perspective, and a sense of wholeness.
With that said, the products I recommend in this article offer support for your health in so many ways because when you feel healthy, you have the opportunity to look deeper into those other areas of your life. You have a chance to find your balance and wellbeing for yourself as a whole, not just a bunch of disparate parts. Amen!
Now, it’s time to share some of my must-try secrets to build your immune system and protect yourself, not just from those pesky winter germs but also to support your whole self.