#babeland

#adventuretime - OBX!

I recently took a trip to the Outer Banks and it was oh so lovely! We stayed in Corolla which is the farthest north you can go before you have to drive on the sand. A few of my favorite things:

1. Watching the sun set over the sound. Duh! Grab a glass of rosé or local beer and head out to the pier closest to you. If you're lucky you'll choose one that isn't too crowded. The view from The Whalehead Club is AMAZING.

        This is a painting of the Whalehead Club and Currituck Lighthouse by Robert Dance

        This is a painting of the Whalehead Club and Currituck Lighthouse by Robert Dance

 

 

2. Getting fresh fish every day at the market. I went to Dockside North Seafood Market, flirted with some surfers and bought whatever looked delicious...and it WAS! (here's a tip - bring a big pot of water with a Zatarain's Crab boil packet, a halved lemon and a cup of vermouth to boil, add a couple pounds of shrimp for like 3 minutes and immediately strain and dump them into a big bowl of ice. #YUMS)

 

 

3. Wild horses! Need I say more?

4. Beer and seafood at North Banks Restaurant and Raw Bar. Delicious and reliable! I went there every other day... I highly recommend the steamers and they have a great lunch.

5. The Shack: a coffee house and beer garden. Ok. This place is crazy. It's a coffee shop during the day and turns into a beer garden at night. There is a huge outdoor area with rocking chairs and driftwood furniture. Huge beer selection and local music. Very chill, very beachy. Kinda feels like its not 2015 when you're there.

6. The Blue Point. Fancy. Delicious. Sunset. Date Night!

7. Rundown Cafe. This place is a great stop when you are turning from the bypass onto the beach road. It's kinda Caribbean, kinda fusion-y (I mean, this is the south people), but in a good way and definitely a good stop after you've been driving for a while. FYI: it is a good 45 minutes drive north from Kitty Hawk to Corolla even though its only like 20 miles...

8. Kayaking, body surfing, jet skiing, surfing, HANG GLIDING!!

                                         &nb…

                                                                                                                                                                                             YAAAAAASSS

Hair Party at your house! With Whitney Scott

Whitney is a long time Swan with a healthy practice both in and out of the studio. You've witnessed her work in hair color on the noggins of both Julia and Eleanor, among other Swans. She is a master with wild colors and has sent Eleanor through the rainbow (remember ?!). While being fantastic at crazy colors, she is super talented at sexy, natural color that is easy to upkeep and is very personalized (think Julia's beautiful surfy locks). We relate to how she approaches her clients. When you see Whitney for color she listens, ---really listens--- and then makes you look and feel amazing! Plus, Whitney has the most fun, chill vibe. We think you will love her :).

Lucky Swans, Whitney is making herself available to you house-call style. Got a few friends who need their color done? Have a hair party! Gather, relax and be comfortable in your own space. 

Have questions? Just ask Whitney (WhitneyBlaineScott@gmail.com). We asked her a few Q and As of our own! Read on below!

First a snippet about Whitney's hair back ground:
Whitney's passion is creating beautiful, maintainable color, connecting with people, and cultivating a healthy self image for everyone she works with. 

Her specialty is balayage, and natural looking color. Her background includes working at salons (formerly ION Studio, Woodley&Bunny, Suite Caroline, and currently Cutler), editorial work, and office and house calls for clients.

What are your three favorite things about coloring hair?
It can change the way people feel about themselves. its a craft that has been around for a very long time, and is still evolving. Its fun and mobile, so I can go anywhere and do it.

How has practicing Pilates changed your relationship to movement and your body?
Oh man, its been a tremendous help with paying attention to my alignment. I have been able to recover from minor injuries much quicker because of this, and have more confidence to train harder.

What's your favorite moment of the day?
Relaxing at the end of it!

One key to staying positive?
Stay active in challenging yourself everyday. I think rising to a challenge, no matter how big or small, and meeting that, raises confidence in what you can do if you choose to accept it.

Top three reads?
Usually something funny, something mindless, and articles.

Many people pamper themselves by getting their hair done. How do you pamper yourself?
Fitness classes are my biggest treat. That, and good food!

Is there anything else you want to share with the Swan community?
I'll be taking health coaching clients starting in October. 

 

Ready to book? Contact her at WhitneyBlaineScott@gmail.com! Tell her a Swan sent you. ;)

The Kiley- a beach house program!

The Kiley

 

I wrote the original version of this program for a very lovely client, Kiley Durham. Kiley inspires me every time she comes in the studio. Last year, as she was preparing to be away for the month of August, we decided she needed a travel program -- with a squishy ball of course! The overball is super portable making it your perfect Pilates travel companion. Pack yours and channel Kiley's drive to keep your practice consistent while you are enjoying summer!

**We have included some of Kiley's favorite beach tunes so you can really get in the mood and mind set. Her picks were inspired by time spent with her son!

1. Arch and Curl 

Place the 1/2 way deflated ball under your pelvis. Knees bent, feet on the mat. (In parallel!)

Inhale and arch your lower back sending your tail bone towards the floor. Exhale and curl tucking your tail towards the ceiling and lowering your waist towards the floor. 

Remember to give the weight of your pelvis to the ball the whole time and do most of the work from your deep abdominals.

Keep your ribcage and throat relaxed moving efficiently and only engaging where you need to.

8-10 sets

3.Knee reaches

Keep the ball under your pelvis. Reach your right knee past your left, with your pelvis resting on the ball. Think of lengthening the right side of your pelvis and lower back. Keep your hip points level. 

Return to center and repeat on the left. 

10 times

5. Hip flexor stretch on the ball

Keep the ball under your pelvis and extend your right leg on the mat. Hug your left knee into your chest and relax your ribs. Allow your right hip to open for three breaths.

Repeat on the left.

7. Marching Bridge

Remove the ball from your knees and set it close by. 

Roll up into your bridge. 

Exhale and shift all your standing weight into your right foot. Keep your hips level as you float your left foot off the mat three inches. 

Inhale your left foot back to the mat.

Exhale and repeat on the left. 

Remember to keep your hips level and lower back long. Top of your hamstrings and your gluts should be working. Take your time to stay centered.

10 sets

9. Obliques using the wall.

Lie down with your legs extended and feet flat against the wall. Find a strong reach down into all surfaces of your feet while lifting up with your abdominals. Hands are interlaced around the back of your head. 

Come up into a low chest curl. Side bend to the right. Pass through center. Side bend to the left. Return to center. Lower your head. Repeat 10 sets alternating which side you bend to first. Keep your feet connected to the wall no matter where you are in the movement.

11. Leg lifts and curls with the ball

Time for your favorite!

Continue to lie on your abs. Place the ball between your ankles. Make a pillow for your forehead with your hands. 

Reach back through your tail bone and draw your low belly wide across your hip points and away from the mat. 

Squeeze the ball and lengthen your legs back as you lift your thighs off the mat using your hamstrings and gluts. Keep lengthening as you lower. 

Check in with your upper body and make sure it's not bracing away from the mat.

Repeat 12 times with straight legs. 

Add your hamstring curl for the next 12.

In the same position lift your legs and ball. Keep your thighs hovering as you curl your heels to your seat. Track your knees in parallel and maintain length through the front of your hips so they are connected to the mat.

13. Plank with the ball between your thighs

Come up to hands and knees. Place the ball between your thighs. Hands under your shoulders and toes flexed under. Exhale up into a strong plank position, mindful of any elbow hyperextension and wrapping your shoulder blades flush onto your back with your serratus. 

Hold for three breaths. Repeat 3 times.

You can alternate this with a quadruped knee hover with the ball between your knees.


2. Pelvic Clock

Keep the ball under your pelvis and connect all four points from above. Tuck under, roll to your right hip point, roll to your arch with tail bone reaching towards the floor, roll to your left hip bone and back to your navel. 

Make 3-6 circles in each direction. Strive for round smooth circles and take time to reach in to stuck places along the way.

4. Knee Folds

Keep the ball under your pelvis, arms long beside you, hands on the mat. 

Inhale to prepare and lengthen, exhale and fold your right knee over your right hip keeping your hip flexor soft. 

Inhale your right foot back to the mat.

Exhale your left knee over your hip. 

Inhale back to the mat.

Continue to march staying centered and neutral through your torso imagining your thighs sinking deep into the sockets.

10 sets

6.Bridging

Place the ball between your knees. Knees bent, feet in parallel. 

Exhale squeeze the ball gently and inner spiral your thighs. Lift up into your bridge keeping your mid back relaxed and your hips long. 

Inhale and roll back to the mat.

Repeat 10 times

8. Chest Curls

Place the ball behind your back underneath your shoulder blades. Knees bent, feet on the mat in parallel. Hands go behind your head. Wrap your shoulders and elbow points to prepare.

Inhale and feel your bottom ribs open up.

Exhale and fold your bottom ribs to curl up in to your chest curl. Send your elbow points to the ceiling.

Throat and hip flexors are soft.

Inhale arch back over the ball.

10-15 times. Working evenly on both sides of your waist.

10. Swan with the ball.

Flip onto your abdominals and place the ball under your sternum. You may like to let more air out of the ball for this. Hands go under your shoulders on the mat, forehead resting on the mat. Legs are together, connected at the heels.

Inhale and arch up into your swan thinking of nudging your ball forward with your sternum. Exhale and relax back over the ball. 

Maintain a strong reach back through your legs and a lift in your low belly.

10 times

12. Side lying leg lifts with ball

Flip onto your right side with the ball between your ankles. Place your left hand on the mat in front of your waist. Set your head and neck up to be supported and aligned. Line your head, ribs, pelvis and heels up. You can do this against the wall to feel those structures in place. :) Check to make sure the underneath side of your waist is lifted away from the floor, obliques engaged.

Exhale squeeze the ball and lift both legs off the mat. Inhale and lower. Maintain your stacked alignment head to heels the whole time as well as the space between your waist and the mat.

10 on each side.

Happy Summer length, love, center and balance!

Interview with an Inspiring Naturopath

 

 

We love the complicated and interconnected workings of the body. Our passion lies not only in being physically fit, but in the wellness of the body as a whole. Pilates embraces this philosophy with its focus on the mind body connection.

We are constantly inspired by and learning from other disciplines whose basic principles include this idea of whole body balance. Naturopathic medicine is one such discipline and we count ourselves extremely lucky to be able to share the inspiring and informative thoughts of a certified naturopathic doctor and friend! 

 

 

Can you describe naturopathic medicine and it's approach to the body? 

Naturopathic doctors are board certified, licensed health care professionals specializing in the use of natural, safe and effective therapies to treat and prevent disease. A naturopathic approach to health care combines cutting edge modern medical research along with traditional healing methods in order to provide individualized, holistic patient care. The principals of naturopathic medicine include evaluating the whole person and identifying and removing barriers to health.

"However, it is important to keep in mind that the more we are out of balance, stressed and un-nurtured, the more difficult it is to give the best of ourselves."

With each patient, my goal is to facilitate optimal health and wellness and to restore balance to the body through precise, customized care. I like to think of physical and emotional symptoms as signals or clues sent by our body to bring attention to that which is out of balance. Through a detailed patient history, clinical presentation, physical exam and diagnostic laboratory work, I aim to find the root cause of what is manifesting itself outwardly. For example, the cause of anxiety can differ for each individual. A successful treatment plan for one person may not work for another. Perhaps the etiology is a nutritional deficiency, a neurotransmitter imbalance, situational or musculoskeletal. Each of these must be evaluated in order to successfully treat the outward manifestation of an internal imbalance. 

What is the range of complications you treat? Who would you recommend seek out a Naturopath?

Naturopathic doctors treat a variety of medical conditions ranging from the common cold to chronic disease. We offer prenatal care, treat allergies, diabetes, high blood pressure, autoimmune conditions, obesity, hormonal imbalances, chronic pain, fibromyalgia and the list goes on! Many of our patients come to see us for vague complaints that the western medical model has been unable to treat effectively. 

Through the study of genome and epigenetics, we are also able to look at ways that we can influence our genes offering a truly preventive approach for improved health outcomes. 

What I love about naturopathic medicine is that there is always something that we can do to improve one’s quality of life. For example, we do not preform major surgeries but can help prepare the body for healing both before and after a surgical procedure. We advise our patients on the best nutritional, supplement and lifestyle plan for their unique needs. 

How does health as defined by your field relate to physical health and overall wellness?

Humans are holistic, resilient beings compromised of many different systems that are intricately connected. Overall wellness is closely linked to physical and mental health. It is difficult for the whole body to function optimally when certain parts are out of balance. This is why naturopathic physicians spend a great deal of time evaluating stress, lifestyle, nutrition, physical health, exercise, social and psychological factors with each patient in order to evaluate how each of these areas may be impacting overall health status.

"It is important that we learn the essential and unselfish art of nurturing ourselves."

How did you get in to Naturopathic Medicine?

I got into naturopathic medicine because of my passion and interest in biochemistry, nutrition and interacting with people. I wanted to help bring about change. I chose naturopathic medicine because I wanted to be a part of a medical model that had a unique approach to health, one that focused on optimal wellness and disease prevention. 

What are some main misconceptions that people new to naturopathic medicine have? 

For those that are unfamiliar with naturopathic medicine or are interested in obtaining more information, the American Association of Naturopathic Physicians (AANP) has a wonderful website at naturopathic.org which includes a directory of licensed naturopathic physicians by city and state.  

At the practice that I work, we offer free consultations to answer questions for those that are unsure whether or not naturopathic medicine would be a good fit for them and their specific needs. In this way, we are better able to educate others on what we do and where our specialty lies. We see a broad range of patients, each at a different point on their journey to health. We often coordinate care with other specialists and health care professionals. I have patients that come in to see me that don’t want to take any nutritional supplements. I have worked with numerous people on diet alone to improve energy, blood sugar regulation, blood pressure, cholesterol, sleep and weight. In naturopathic medicine, there is not only one way or one medication to treat a specific condition. This allows us flexibility and the ability to tailor each treatment plan to fit within comfort zone of the individual. 

What are your favorite forms of physical activity? 

I love anything involving movement including dancing, hiking, jogging, interval training, leisurely walks in the park and kickboxing. 

I always tell my patients that physical activity is meant to be fun. It is important to find something you enjoy and indulge in it. Living in a fast-paced society where we often find ourselves stretched thin, it is important that we learn the essential and unselfish art of nurturing ourselves. Part of taking care of ourselves is making sure that we remain active, challenging ourselves both physically and mentally. Over time, we have increasingly become a more sedentary society. There is a growing body of research illustrating the deleterious health effects from too much sitting at too large of intervals. People that are more sedentary have a greater risk for mood dysregulation, cardiovascular problems, endocrine abnormalities and cancer.

"What I love about naturopathic medicine is that there is always something that we can do to improve one’s quality of life."

I often hear women saying that they don’t have enough time to participate in self-healing activities because they are too busy with work, being a wife, mother, and friend. However, it is important to keep in mind that the more we are out of balance, stressed and un-nurtured, the more difficult it is to give the best of ourselves. It’s not an all or nothing approach. One of the beauties of life is that small modifications to our current routine can make a big difference and set the stage for larger transformations. These changes could include standing up and taking a walk around the office every hour, taking a mindful moment to focus on your breathing, allowing a positive thought or intention. As our mind and body are connected, we cannot fully take care of one while neglecting the other.

In a recent essential oils class at The Swan Brooklyn we learned how quickly substances get absorbed into your system through your skin (for example by putting oils on the bottoms of your feet). What's your take on how we look into products we use on ourselves topically?

Topical applications can absolutely be absorbed into the blood stream via the skin. Some substances, however, are more absorbable than others depending on molecule size and structure. The skin is well supplied by my many blood vessels permitting a direct route of entry from the external environment internally. It is just as important to look at the ingredient list of the products you use on your skin as it is the ones you ingest orally. With hot, summer days among us, use caution with sunscreens as many are laden with harsh chemicals that get absorbed into your body and can cause many harmful side effects including disruption of normal hormone functioning. Look for natural sunscreens made with micronized zinc oxide that go on clear and will offer protection from the sun without the negative side effects from most commercial brands. My new favorite is Grahams Natural SunClear!

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Dr. Angela Karvounides is a licensed and board-certified Naturophatic Physician. She graduated, with honors, from The University of Bridgeport College of Naturopathic Medicine. Dr. Angela Karvounides has received additional training in homeopathy from The New England School of Homeopathy with world-renowned homeopaths, Dr. Paul Herscu and Dr. Amy Rothenberg and craniosacral training from The Upledger Institute. She currently practices at Whole Health Associates in Avon, Connecticut.  

Swan Mat Class at Jill Lindsey!

PLUS

What: Pilates Mat with Props taught by Emma Fitzsimmons at Jill Lindsey. That's not all! Jill is  leading a meditation to close class and serving refreshing ginger tea. 

When: Tuesday May 19th at 6:30pm!

Where: At Jill Lindsey in Fort Greene.

370 MYRTLE AVE

BROOKLYN, NY 11205

(347) 987-4538

Now Swans if you haven't been to this amazing boutique/ event space/ coffee and wine bar this is your time to join us! 

How: Take this link to Jill's site and add it to your cart! Grab a friend and we will see you at Jill Lindsey.

Details: Bring your own Mat. The Swan provides props. Cost is $25. Sign up online here! The Swan's exclusive leggings collaboration with Upstate will also be on sale for $75. We will have a selection of sizes with us at Jill Lindsey. 

We are the swan - Katie

Name: Katie

Profession: I own a graphic design studio in Dumbo, The Office of Katie Osborn, Inc. We focus on wayfinding strategies such as signs, maps, apps and other tools that help people find their way around public spaces like parks, hospitals, and schools. 

How has Pilates affected your life outside the studio?

It's kind of hard to explain, but I feel balanced and tall and and strong in the most subtle way. I feel better in my body!

What is your favorite Pilates exercise to do while traveling or at home?

I like the bent knee lifts for my core and the serratus push ups to keep my shoulders loose. 

What are you listening to lately?

I've been obsessed with Cloud Cult for years... If you don't know them, ask Julia, she's a fan too. 

What is your favorite place to travel to?

Locally, I love Fire Island in the summer, but I'm dreaming of a trip to Argentina in the near future

Exclusive Upstate Leggings for The Swan

Since leggings make up about 90% of our wardrobe here at The Swan, you can imagine how excited we get when we find a pair that we never want to take off. Cue trumpets...

We are SO excited to offer an exclusive collaboration between Upstate and The Swan. Upstate makes beautiful and comfortable clothing that is meant to be worn all of the time. These leggings are made with a special "Swan Particle" technique available ONLY at The Swan and The Swan Brooklyn.

We like to surround ourselves with things that are soothing, lovely and make us feel grounded. This speaks to how we approach the body and how we like to work. Beautiful, well constructed and most of all, healthy!

Email us to purchase a pair in the studio. Act fast -- these babies are flying off the shelves (Currently not available online).

Thoughts on Pre-natal Pilates with Ly -- design guru extraordinaire

If you have ever admired our amazing logo, business cards and other branded materials, you have been admiring Ly Ngo. She also happens to love Pilates! In recent months her Pilates experience has expanded to include pre-natal practice. See what she has to say about Pilates during pregnancy and the coming of little Ly! 

Check out Ly's amazing design work on her website!  

Interested in pre or post-natal Pilates? Contact us to discover more about the amazing benefits of Pilates during and after pregnancy and schedule a private at either our Manhattan or Brooklyn locations!

Photo taken by the lovely Sunny Shokrae

Photo taken by the lovely Sunny Shokrae

How long have you been practicing Pilates?

Just about 2 years now

How has your practice changed since you have been pregnant?

A lot of focus has been around making my body feel normal. There's so much shifting and pulling and stretching that happens during pregnancy. Pilates has really helped balance me out and make me feel less achey and in pain, and more aligned and centered.

What are some of the biggest benefits you have found to prenatal Pilates?

A lot more range of movement and less pain or achey-ness. I feel so much less tense the next day and my hips and core hurt less.

How does Pilates affect your life outside the studio?

There's a lot of little movements I learn in Pilates that I use in my outside life, even my breathing has changed since I've been going.

What Pilates exercises have you found easier and/or more difficult since becoming pregnant?

Legwork is harder, just because of the sheer weight of the baby and the shifting of my hips and pelvis. I find I have weird pains I didn't even know were there when we do legwork.

What's one thing you wish someone had told you about being pregnant?

I wish someone would've told me how much your pelvis and hips shift, it's not so much painful as it is a sort of nagging sensation.

What's been the hardest part about baby prep? Most exciting thing?

Just prepping! It's all so hard, there's so much you have to learn about your body and your baby and I think it is never ending, you're constantly making adjustments and learning more.

The most exciting is you're having a baby, you have this whole new adventure ahead of you!

What is your favorite thing you have bought for the baby so far?

This miniature pair of Nike Air Force Ones.

Is there a book that you love from your childhood that you are excited to share with your baby?

The Little Prince is my favorite book in the world, I discovered it more as an adult but it still captivates my imagination whenever I read it.

What is the one band or singer that you hope your kid loves as much as you do?

Duh, the Smiths or Morrissey. She hopefully has the same taste in music as me!