#information

Say No to Plastic!

A guest post by Swan Instructor Katie!

Plastic is a material we could use less of! What better way then to cut down our use of plastic water bottles and plastic bags! Over a lifetime, the use of reusable bags by just one person would save 22,000 plastic bags (at least!). How crazy is that? And did you know that only 25% of plastic water bottles are recycled each year, meaning that 75% are thrown in to landfills or the ocean. What an insane statistic considering there are such simple solutions. Buy your own resusable water bottle and fill up with tap water. The EPA's standards for tap water are more stringent then the FDA's standards for bottled water, plus NYC has some of the best tap water around. Reusable bags are also so easy to incorporate into daily life- many fold up conveniently so you can just throw them right in your purse or backpack when leaving the apartment or house.

Here are a few sites/local stores that sell bags, water bottles, and other reusable containers, although you can find them pretty much at any grocery store. We only have one earth and if we each become more aware of how our actions impact the environment, together we can make a huge difference! 

A Cook's Companion (Located on Atlantic Avenue in Brooklyn)

Reading Recommendations- Anatomy DORKS

We try to keep your bookshelves lively in our reading recommendations with a wide span of categories to tickle parts of your brain that help you imagine, escape or emote. This round however we are unleashing our love of anatomy reads. There are so so many great books on this subject but here are a few of our favorites!

Image from Albinus on Anatomy

Image from Albinus on Anatomy

Albinus on Anatomy: If you have stretched at the ladder barrel and discussed the deep front line while doing so, you too already love this book. 

Anatomy of Movement: This book gives excellent movement and imagery that help you understand the anatomy from a more somatic perspective.

Netter's: This is a serious amatomy book for great, detailed anatomical drawings.

Anatomy Trains: You may have been hearing a lot about fascia in the last few years. This book breaks down anatomy from the lens of how the fascia interacts with the body. This is a different understanding than your average muscle and bone understanding.

Anatomy Coloring Book: For the visual learners out there, this is a really great workbook that is only a slight step away from a color by number.

Pain- it's complicated

Pain is a complicated, deeply individual, layered experience. If you remember some of your own experiences of pain it will be a spectrum that may include paper cuts, muscle pulls, child birth, a churning stomach, traumatic injury, grief, sports injuries (acute and overuse), stubbed toes, head aches, traveling chronic aches, or a broken heart. Every experience of pain has its own texture, intensity, duration and unique message.

We often conceptualize pain occurring at the site in which we feel the pain when in fact it is created in the nervous system. Context, tissue damage, emotions, pathology, thought patterns and environment all influence how and why the nervous system uses pain as a signal to get our attention. These same factors affect how we receive and process the message of pain. It’s complicated!

Here a few resources to help you understand where pain comes from, how it occurs in our systems, and the multitude of factors that influence each instance of pain we experience. This is a huge field of research and this is not even the tip of the iceberg. Remember if you are in pain right now it might be hard to digest all of the information in the resources below. Take time to carefully listen to and understand your own pain and then seek out any necessary, professional support. 

Here is article from the NY Times about Forgetting the Pain of Exercise.

This podcast from The Liberated Body is rich, educational and explores pain via an interview with Neal Pearson. This is well worth a listen.

Explain Pain is a book by Dr. David S. Butler that helps guide you through how pain works and how you can work with it! Note- the electronic version of this book is hard to read. We recommend hard copy. 

Gift Ideas for Your Holiday Season: Pt. 2!!

'Tis the season for gift giving. Hanukkah has just begun, holiday party season is in full swing and Christmas is just around the corner. Last year's Swan Holiday Gift Guide was full of things we love from people we love. All of those presents are still really good ideas so check them out here and see what other goodies and tips we have for this year's gifting!!

 

Still shopping for that perfect something? How about one of these lovely things!

Our friends at Upstate have so many wonderful things! We are especially in love with this cozy throw and awesome sweatshirt.

Up your (I mean your friends) at-home exercise game with the Posture Ball from OPTP! Talk to us in the studio about some great ways to use this prop and try all of our #moveit exercises to keep your practice strong during this hectic season!

We are huge tea fans! if you have someone else like that in your life, this Tea of the Month Club, from New Mexico Tea Company, is the gift that keeps giving!

We love everything Helen Levi makes but are particularly drawn to these bowls and these necklaces at the moment!

Here are some other tips, tricks, and ideas!

Any book lovers on your list? Check out our #readingrecommendations for ideas!

Short on money and feeling crafty? Our Thanksgiving post has some great homemade gift ideas to try out!

Going to a dinner party or holiday pot luck? Give the gift of delicious food! So many good recipes right this way!

Why not give the gift of Pilates, to yourself and those you love! Our Joe Pilates Birthday Special is still on sale and we have a great Introductory Package for new Swans! 

 

Still having trouble coming up with present ideas? Think theme! Here are some examples!

Cupcake lover/baker: Buy a cupcake carrier and stuff it with goodies like sprinkles, liners, decorating tips and a cookbook or apron.

Bibliophile: Stuff a big mug with a gift card to their favorite indie bookstore, a reading light, book mark, and a tote bag.

Tea connoisseur: Buy a tea cup, mug or kettle add a box of tea, a strainer, a tea towel, tea spoons and some fancy sugar cubes.

Exercise lover: Grab a toiletry bag and fill it with fancy travel shower gear for the gym. Add in a compact moisture wicking towel and a new t-shirt!

You get the idea!!! Happiest of Holidays from us to you!

XO
Swans
 

Recovery

We don't recognize recovery enough. We are always talking about how to get cardio or weight lifting in with our clients or helping them manage their athletic schedule with cross training and work, but recovery we've neglected. Honestly, recovery days don't get touched on in New York fitness conversations enough period. This city loves to nose the grindstone in its fitness just as much as in its work.

Click through the link love below to get your gears turning on how to be sure you are incorporating this crucial element into your overall health!

There is no magic number of rest days. Just like exercise rest is unique to the individual and the activity. 

Psychological stress is also a factor in recovery from the physical stress of exercise or sports. Remember to take the whole picture of your life into consideration to find balance and health. Your programming will need to flux and change as your life inevitably will. 

Edwin Moses an Olympic 400 meter hurdler has some well known, interesting, and inspirational approaches to fine-tuning your performance, with recovery and down time playing a key role in his success. How does the athlete that most inspires you utilize rest and recovery?

Getting Crafty for the Holidays!

 

 

No turning back now people...the holidays are upon us, starting with Thanksgiving. I love Thanksgiving. I love cooking and eating with people. I also love the long weekend it creates, and specifically the day after Thanksgiving when my only priority is to eat what wasn't eaten the day before. What a perfect time to casually try some crafting with the vague intention of decorating your house or creating homemade things to give as gifts. I say casually and vague because putting pressure on yourself to become the embodiment of all things pinterest is pretty self defeating. So check out some of these fun crafting ideas and give them a shot. No one has to know if they don't work out! Make the most of your holiday weekend and have a wonderful Thanksgiving!

xo
Swans

 

Pre-Thanksgiving decoration ideas!

Hosting Thanksgiving at your house and want to decorate with something more than food? Try one of these simple ideas!

3 step centerpeice

Oh so easy napkin rings

How about these after dinner "treats"

Pumpkins aren't just for Halloween. You can do almost anything with them!

Don't want to keep all those leftovers in your house?

 

Post-Thanksgiving projects!

Really feeling the holiday spirit after Thanksgiving? Channel it into some of these projects!

These 7 ideas should get you started!

How about some coasters or jewelry dishes?!

Edible gifts are always a hit!

Got some kids on your present list and not interested in adding to their Frozen memorabilia collections?

pumpkin diorama.jpg

The Clavicle

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Your clavicles, or collar bones, are beautiful bones on either side of your sternum or breast bone. They use their wonderful double curves to connect your arms to your torso and help form your shoulder girdle. When we talk about the shoulder girdle we are referring to both clavicles and both scapula. Each clavicle connects to your sternum on the left and right at the sternoclavicular joint. The sternoclavicular joint provides the only connection between your quite complex shoulder girdle and your axial skeleton. 

Understanding how your clavicle is positioned and moves can greatly change your posture and your practice. These are the bridges from your arms to your center and are more articulate in movement than you might think. 

Not sure where yours are? They are easy to trace. Place your right hand on the notch of your sternum and trace this curvy bone out towards your left shoulder.

 

 

There's a lot in a name for this bone! Clavicle comes from the latin word for clavicula which means "key" or "little key". Your clavicle turns like a key at the sternoclavicular joint in relationship to how you are using your arms and shoulders. Your shoulder girdle floats on your rib cage like a collar floats around your neck. 

Interesting Facts to change the way you think about your collar bones:

1. We sometimes think of our collar bones as the top of our torso. In fact your first rib is above your collarbone. 

2. The clavicle is the first bone to begin the ossification process in the fetus and one of the last to finish ossifying. 

3.  It is the only bone that runs horizontal in the body. 

4. There are so many muscles, ligaments, and tendons that help make our shoulder girdle both articulate and stable. Here are some of the muscles you might know that attach directly on the clavicle: pectorals major, trapezius, sternocleidomastoid, deltoid, subclavius and sternohyoid!

5.  Birds that fly often and are not primarily ground dwelling have  particularly strong clavicles that are unified at the sternum into one bone. This creates a strong rebound up in the wings when flying and creates resistance in the flap down making the whole motion more effective. Other animals that rely on running fast have no collar bones at all!

** "Left clavicle - close-up - animation" by Anatomography - en:Anatomography (setting page of this image). Licensed under CC BY-SA 2.1 jp via Commons - https://commons.wikimedia.org/wiki/File:Left_clavicle_-_close-up_-_animation.gif#/media/File:Left_clavicle_-_close-up_-_animation.gif


Shorty Swan Misses You!

Shorty Swan misses you! It's time to revisit some Shorty Swan posts. We advocate reading and re-reading all things anatomy. As your practice, your relationship to your body, and your understanding of it change, so will what you take away from moments spent contemplating structure. Take note of which ones you missed, which ones you forgot and which ones affected the way you live in your body the most. More to come! 

-Shorty

 

#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

A Swan Q&A with Brooklyn Essentials: Part 2

 

 

The ladies of Brooklyn Essentials had so much wonderful information to share about essential oils that we had to spread all that knowledge out on the blog. Here is the follow up to our original #SwanQ&A. Didn't see the first one? Take a peek here!

 

 

During Essential Oils 101 you mentioned Frankincense was the king of oils? Can you say more about what you mean and give us some examples of how it is used?

Anna: Yes! Frankincense is really an extraordinary oil and provides amazing benefits to our bodies. It is nature’s most powerful anti-inflammatory among a million other things! This blog post has lots of info about "one of the most precious essential oils"!

Frankincense can be used aromatically, topically, and internally. Here are some ways I personally use this oil:

Take one drop internally daily under the tongue for overall health and immune support.

Add one drop to my moisturizer day and night for extra anti-aging support.

Layer with lavender and peppermint oils on my neck and forehead for tension headaches.

Apply immediately and repeatedly to any cut, scrape, burn, or bruise for quick skin restoration.

Use in a “perfume” blend with doTERRA’s Citrus Bliss and Balance blends. The beautiful scent is also providing me with grounding, mood uplifting, and relaxing therapeutic properties.

I don’t go anywhere without my friend Frank!

Becca: Frank is just the best.  I always keep some on me incase anything happens.  It helps build a healthy immune system, promotes cellular health and can even repair damaged skin.  It's also anti-inflammatory, can help with mood swings, and can overall help your body to function better.  The oils adage is, "When in doubt, use frankincense!"

What are all the types of classes Brooklyn Essentials offers?

We are always expanding the classes that we offer. One of the coolest things about the essential oil community is that we are all learning and exploring together, and the learning never ends! We love to tailor a class to what the host and community are most interested in. The classes we currently offer are:

Essential Oils 101: What are EO’s? Where do they come from? What makes them safe and pure? How can they be used?

Beyond the basics: Essential oils with babies and kids

A Gentlemen’s guide to essential oils

Gym Bag Makeover Class: Essential oils for an active lifestyle

Beyond the basics: Pre-natal care with essential oils and supplements

Natural Cleaning Solutions with essential oils: a make & take class

Pregnancy, Birth, & Babies: an intro class on essential oils

Beyond the Basics: Mood & Sleep Management with essential oils

Natural beauty with essential oils: a make & take class

What are the oils that you would suggest a first time user (who is a bit trepidations about spending money on a more comprehensive set) should purchase? Can you list one primary "everyday" use for each of these oils?

Yes, of course! A great little starter kit is LEMON, LAVENDER, AND PEPPERMINT. There are actually hundreds of uses for these but I will share just a few:

LEMON: drink in your water throughout the day, 1 drop to 4 oz. of water.  It helps cleanse and detoxify the body, provides powerful anti-oxidant support, aids in digestion, and wards against free radicals.

LAVENDER: Rub a few drops on the bottom of your feet before bedtime to help relax and prepare your mind and body for a restful sleep.

PEPPERMINT: Rub 1-2 drops in your hand and cup and inhale over your nose (avoiding the eyes) for an energizing boost and to open up your airways.

Interested in a list of 101 uses of this little trio? Read here!

What are some of your favorite resources for essential oil information?

dōTERRA offers some amazing resources about there essential oils (and essential oils in general)! Check out all of their official pages for some great information!

Product Tips Blog: An excellent place to learn about product promotions, product features or product success stories.

Facebook Page: The best place to connect with dōTERRA on Facebook, get product information, and to connect with dōTERRA product fans, friends and more.

Tools Site: An “all-in-one” site with downloadable Product Information Pages, Imagery, Product Presentations and more.

doterraeveryday.com Site: A site that hosts dōTERRA IPC training, event listings, news and information.

YouTube Channel: When dōTERRA creates a new “official” video, this is often the first place it is made available to dōTERRA IPCs.

Pinterest Page: See how dōTERRA is being shared on Pinterest--get ideas on how to share dōTERRA, products, product uses and more!

Aromatic Science: You can read the latest research on essential oils and educate yourself through the learning modules!

Is there one other piece of information you would really love to share with our Swan community?

Becca: Oils can be used for just about everything.  From cleaning to disinfectant, to bug spray to bee stings to pregnancy and labor!  It's amazing how we can use all natural products and they help us more than anything else would, plus there are no side effects!

Anna: Yes! Brooklyn Essentials would love to know you! We look forward to connecting more with the Swan community. Cheers!

Check out Brooklyn Essentials on Facebook and Instagram and keep your eyes on the blog for more great #SwanQ&As!