Weekly Schedule 11/28/2022 — Gearing Up For Winter Holidays
Week 142 - I hope you all had a wonderful Thanksgiving celebrating the abundance of your life that we identified throughout November with our expiration in gratitude.
As fall rolls into winter this week, let's keep that focus on gratitude, and also make time to investigate our values to carry us through the winter holidays. Holiday financial advice articles often recommend creating a budget prior to the holidays to help you stay focused on your financial goals. Taking a moment to reflect on what's important to you is like setting your values budget to stay on target. There are so many opportunities to stray from both our financial and personal values during the winter months. The bombardment of "deals", "limited time offers", and "sale ends soon" messaging makes it difficult to stay on track with our financial budget. Similarly, winter holidays lend themselves to leading us away from our values "just for now". We promise ourselves we'll get back on the wagon in the new year, whether it's drinking less alcohol, eating a healthier diet, or getting back to an exercise program.
Don't you find this cycle of aligning and deviating from your values EXHAUSTING?
I certainly do. When I was dancing professionally, there came a point in my career when I dreaded layoff. That time after Nutcracker for example when you were fatigued from performing, yet had to stay in shape for the rest of the season. Friends and I realized that it was just easier to keep taking class adapting our work to our energy levels than it was to rest and start again. Similarly, I recall a TV interview with a cyclist in the Tour de France one year (I wish I remembered who), in which the interview asked what they planned for their rest day. The cyclist replied something to the effect of "only ride about 65km", explaining that it just felt better to keep the body moving rather than to stop and start again. For context, daily rides during the 2023 Tour range from 115km to 209km.
Both the body and the mind crave consistency. Here are some links to help you get into your own deep dive:
Making health habitual: the psychology of 'habit-formation' and general practice -- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/
Evaluating behavior change factors over time for simple vs. complex health behavior -- https://www.frontiersin.org/articles/10.3389/fpsyg.2022.962150/full
The Principle of Commitment and Behavioral Consistency -- https://www.nngroup.com/articles/commitment-consistency-ux/
Consistent Exercise Linked to More Heart Health Benefits for People Who Suffer From Anxiety and Stress, Study Finds -- https://www.everydayhealth.com/heart-health/consistent-exercise-linked-more-heart-health-benefits-people-anxiety-and-stress-study-finds/
Many of you seem to anticipate the cycle of commitment to your values and have already scheduled appointments to keep your fitness goals on track or to get started again. As we know, when you don't know where to begin, consult a professional. You can use the same strategy to get reacquainted with your personal values as well. Often I'd list a bunch of links to online resources (see above), but I've personally found so much more benefit when working with my friend, Roxanne Burbach. At the beginning of the pandemic we traded online individual sessions for remote coaching sessions. Roxanne's method of coaching efficiently helped me both clearly identify my values and start finding ways to implement these values in behavioral changes, all self-driven. Despite our friendship, Roxanne's warmly professional sessions helped my stay accountable to the work we were doing together. I still review the notes from our sessions when I'm feeling adrift, and can't recommend her more. Here's a link to Roxanne's website to help you get started with individual coaching sessions: https://www.roxanneburbach.com/individual-coaching
Remember that you are not alone in your goals and values. Sometimes we need a little guidance to help us through behavioral changes. It's that vulnerability that makes us human and helps deepen our connections. And that, movement community, is what's going to get me through.
Here’s what’s on the schedule this week:
Monday, 11/28/2022
10:30am PST - IN-PERSON Prenatal and Postnatal GYROTONIC® Pulley Tower Class (Harriet)
A 50-minute group equipment class open to new parents and birthing people using Gyrotonic exercise on the Pulley Tower as well as additional props to help support the body. Pre-crawling infants welcome. Space for four (4) individuals.
Focusing on the ability of the GYROTONIC EXPANSION SYSTEM® to increase circulation, mobilize and strengthen joints, and increase proprioceptive awareness, this in-person class focuses on connecting participants to their bodies as the demands upon it evolve and change.
Sign-up for next week: https://app.acuityscheduling.com/schedule.php?owner=16934439&appointmentType=34790781
Tuesday, 11/29/2022
9:30am PST - ONLINE Mixed Level Pilates Mat (Harriet)
We are sticking with our travel workout theme for December using the 9-inch ball, long resistance band (6-ft plus), and tennis ball. We'll start with the feet, work on additional release work, then move into floor work for pelvic stability and "core strength". Video available if you can't attend live.
Sign-up: https://app.acuityscheduling.com/schedule.php?owner=16934439&appointmentType=13574506
1:00pm PST - IN-PERSON Posture Focused GYROTONIC® Pulley Tower Class (Sophia)
A 50-minute group equipment class exploring Gyrotonic exercise on the Pulley Tower. No previous experience required. The class is ideal for those who are working on improving posture with the goal of maintaining a healthy and active life. Space for four (4) individuals.
The GYROTONIC EXPANSION SYSTEM® is a form of deep abdominal strengthening, focusing on the body’s natural movement in three dimensions, breathing, as well as continuous motion that is smooth and uninterrupted.
Sign-up: https://app.acuityscheduling.com/schedule.php?owner=16934439&appointmentType=35517966
Wednesday, 11/30/2022
5:00pm PST - IN-PERSON DTC/SF Level 5/6 Conditioning GYROTONIC® Pulley Tower Class (Sophia)
A 50-minute group ballet conditioning class for DTC/SF dancers using the Gyrotonic Pulley Tower. This class is included in DTC/SF semester tuition. Sign up still required as space is limited to four (4) individuals.
The GYROTONIC EXPANSION SYSTEM® is a form of deep abdominal strengthening, focusing on the body’s natural movement in three dimensions, breathing, as well as continuous motion that is smooth and uninterrupted.
Sign-up: https://app.acuityscheduling.com/schedule.php?owner=16934439&appointmentType=37158530
Thursday, 12/1/2022
9:30am PST - ONLINE Balance and Flow GYROKINESIS® (Harriet)
Still sliding! We are continuing our workouts using furniture sliders (carpet/rug) or slippery socks (wood/laminate floors) to work hip mobility while seated, to facilitate abdominal strength, and are adding upper body work which can be done kneeling, standing, or seated at a table. Please keep your stool and bath towel ready for class as well, in addition to any supplemental padding to support kneeling. Video available if you can't attend live.
Focusing on the ability of the GYROTONIC EXPANSION SYSTEM® to increase circulation, mobilize and strengthen joints, and increase proprioceptive awareness, this Zoom class prepares the body for more confidence in standing balance work.
Sign-up: https://app.acuityscheduling.com/schedule.php?owner=16934439&appointmentType=13778332
6:05pm PST - IN-PERSON GYROTONIC® Pulley Tower Class (Sophia)
A 50-minute group equipment class exploring Gyrotonic exercise on the Pulley Tower. Space for four (4) individuals.
The GYROTONIC EXPANSION SYSTEM® is a form of deep abdominal strengthening, focusing on the body’s natural movement in three dimensions, breathing, as well as continuous motion that is smooth and uninterrupted.
Sign-up: https://app.acuityscheduling.com/schedule.php?owner=16934439&appointmentType=11540424
Please be prepared to provide updated proof of vaccination when visiting the studio. Here's a useful link to have on hand when you've forgotten your paper vaccination card:
https://myvaccinerecord.cdph.ca.gov/
Remember that bivalent boosters are available to those who are eligible, and we encourage you to stay current on your vaccinations to help keep our community healthy.
We are continuing to wear masks fully covering the nose and mouth while in the Movement For Everyone studio. Our window does not open, our space is very intimate, and we're prioritizing hands-on work during in-person sessions. Online sessions are available for those who are unable to mask for 50-minutes. Thank you for your cooperation.
EDUCATIONAL OPPORTUNITY FOR GYROTONIC®INSTRUCTORS:
2-Day Workshop for Gyrotonic Instructors at ABOW
Assessment techniques for GYROTONIC® Trainers
with ITT Pilates Master Trainer and Certified Gyrotonic instructor Jean Sullivan
10:00am-5:00pm Saturday, 1/14/2023
10:00am-5:00pm Sunday, 1/15/2023
Cost: $425
Location: A Body of Work
569 Ruger Street
SF, CA 94129
This 2-day workshop is designed specifically for Gyrotonic instructors. Learn techniques that give you clarity on how your client is adapting to the Gyrotonic movement system. We’ll look at the spine, pelvis, hip joints, feet, and shoulder girdle. Jean hopes to make this an experiential lab where we learn from each other.
Space is limited to 8 students
Register here: https://clients.mindbodyonline.com/asp/main_enroll.asp?fl=true&tabID=8
Looking forward to seeing you online and in-person this week! Until then, GET YOUR BOOSTER, breathe deeply, stay socially distant, healthy and sane.
Warmly,
Harriet
2022 FOCUS: Firmly deciding, after reducing an abstract problem into its components, to proceed on a journey toward harmony.
Read the first email of 2022 here to understand how this became our resolution for 2022.
