Balance

I recently read an NYTimes article about how regular exercise can actually increase your tolerance to pain. So interesting! The study has individuals ride a bike for 30 min, three times a week, and found that they not only became more fit, they also had more resistance to pain. Pain is a complex topic of conversation. Pain experience is completely personal and internal so how do we measure it? How can we understand how to push ourselves without going too far?

In the exercise world, "no pain no gain" is a pretty standard motto. I can understand this to a certain extent. In order to get stronger you have to work your muscles, you have to sweat, you have to do something you haven't done before. Where does this search for being "better" or "stronger" end (or does it)? And what does it really mean? Often what we equate with better or stronger has nothing to do with actual health or strength gained. It is equally possible to push yourself too far and get injured, especially now when the fitness trends are leaning towards faster, harder, higher intensity. What if instead of looking for more or better we look for Balance?

Finding balance in the world of your physical practice is hard and needs time. You have to learn how to calmly notice where you are, where you could be, where you are being asked to go and then take that information to guide yourself towards something new. It is difficult! My challenge to you is to find interest in your own body and investigate how it works and how it feels on a daily basis. Understand your own best practice and what goals you are truly working towards. I say this recovering from a big ol' overuse injury. I didn't realize I was pushing too hard but if I had slowed down to listen to myself, I may have realized what I was getting myself into.  

Long story short, we have started a series that will be musings and links to interesting articles that discuss the topic of finding Balance between pushing yourself and being present with yourself, with interest in doing both in a healthy way. Stay tuned to #balance for more in this realm!

Here's a link to the NYTimes article! Let me know what you think!

Emma Fitzsimmons - Swan Instructor

All you hyper-mobile movers out there will find a kindred spirit in one of our new Swan instructors, Emma. Her thoughtful approach to Pilates and her calm, warm composure make her a kindred spirit for just about anyone! A recent transplant to NYC from Saint Paul, Minnesota, Emma holds a B.A. in Dance from the University of Wisconsin-Stevens Point. Sign up for a private for some stellar one-on-one work and take her Pre-Brunch Mat Class on Sundays! See you in the studio.

Can you tell us a bit about your philosophy of teaching, what interests you about the body, and any influences that have shaped your practice and your teaching?

It’s important to me how a person lives in their body in their daily life and how Pilates can create new possibilities for that individual. The years I worked with Amy Beversdorf and Joan Karlen in congruency with my dance training has shaped my style of teaching and practice. Pilates continues to be an integral part of my dance training and is keystone for my understanding of movement and efficiency in the body. Pilates also provides a technical vessel through which I hone my craft as a movement artist. I continue to be impassioned by the indefinite somatic discoveries that Pilates offers and I am constantly sharing new information with my clients. As a teacher, I lead my clients towards creating a deep awareness of their body and organization of the core, and guide clients to new heights through larger movement exercises.

What is your favorite discovery you have made about New York City so far?

I really enjoy being in a dense urban area and then being able to make a short trip to the beach. I love playing in the waves!

What is your favorite color to wear while teaching?

Dark colors or just black.

What are you reading or listening to right now?

I am reading Colorless Tsukuru Tazaki and His Years of Pilgrimage by Haruki Murakami

What is your favorite bone or muscle and why?

I can’t just pick one! It’s the way all the muscles work together that make them cool! I have an endless fascination with all parts of the body. Although sternocleidomastoid does have a nice ring to it…

Soup or Salad?

I love a good homemade soup!

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).

Scalenes

Hello! Shorty here to give you some #necksupport. Today's topic is a group of muscles called the scalenes. There are three--anterior, medium and posterior OR front, middle and back. They attach to the transverse processes of your vertebrae (the little arms that stick out to the sides) and run down along your neck, connecting to your first and second ribs.

This is looking straight on like you were looking in the mirror.  The bright red muscles are the scalenes. Image from Wikipedia 

Why are these things important? Well, because they attach to both your neck and your ribcage. If they get tight they can cause compression in your neck and do nasty things like shift, tilt or rotate your head. They can also inhibit breathing in the upper part of your chest if they are very tight and always engaged (they should slightly assist your upper ribs moving up and down with your breathing).  

There are little places in each vertebral (spinal) segment where nerves emerge and continue into part of your body. Some of the nerves that feed into your shoulders, arms and hands move through and intertwine with the scalenes. If they are tight, they can inhibit or irritate these nerves from moving smoothly. Nobody wants a cramped nerve, know what I mean?

This image is looking at someone's right shoulder. Look closely at the text. The yellow part is the brachial plexus, a bundle of nerves. It is sandwiched between the anterior and medial scalene muscles and continues underneath the collar bone. Image from Gray's Anatomy.

Stay tuned this month for some ways to get in touch with, stretch, and breath ease into these muscles.

Texting got you down?

There has been a bit of press about the effects of texting circulating lately. Here is an article from the Atlantic that briefly describes the effect of texting on your neck. This is becoming a problem for so many of us. We sit, clutching our phones, head bowed completely forward. This posture has severe ramifications for the head and neck, as well as all of the nerves that come out of the cervical spine and continue out through the arms.  

This month's series, #necksupport, will explore the musculature of the neck and introduce some at-home tips to help strengthen, lengthen and balance those muscles. Stay tuned for #shortyswan and #moveit posts throughout the month!

we are the swan - Tony

Name: Tony

Profession: I'm in public relations, or helping people say what they mean.

Current favorite recipe?

The Zuni Cafe Chicken is my most favorite thing to make.

What is your favorite muscle, or bone, and why?

I love working on my feet! because who knew there were muscles there? and that working them out helps the rest of your body so much?

Do you have a secret hobby or interest?

It's not so secret that I love eating!

The Year in Review -- Other commonly used hashtags on the blog

As the year comes to a close, we have been looking to the past while simultaneously preparing for the future! It has been such an amazing year, we could not help but share it with our Swan community! We have been re-posting some of our favorite blogs from days of yore and recapping the series and blog categories created throughout the year. All of this in preparation to continuing adding stellar information that furthers our understanding and practice of Pilates and it's place in our lives (and other fun and wonderful things too!).

From #yums to #friends to #moveit to #shortyswan and beyond, we have introduced, or re-introduced, you to the plethora of fun facts, helpful hints, and more that you can find right here in our little corner of the internet. There are a few other hashtag categories that we want to make sure you are aware of before we dive into the adventure of a new year. We continue to add to all of our categories even as we create new ones!

#information and #articlesofinterest in which we post about articles we have found and share any other cool info we think you might enjoy, that does not necessarily have a place in one of the series we have already created! 

#balance in which we tackle the ever elusive idea of finding balance in our lives, specifically when it comes to the health of our bodies.

#adventuretime in which we share things we have done or want to do, that involve exploration and adventure, in places both near and far!

#danceeducationdose in which we discuss dance! With our backgrounds in this physical art form, and an undying passion and fascination with all things movement and the body, we can't help but talk about it from time to time!

#studionews in which we talk about upcoming classes, special opportunities, promotions, new staff and all the other things happening in our spaces in Manhattan and Brooklyn!

#music in which we share another undying passion in the form of nostalgic #TBT posts and suggested playlists for your listening pleasure. We also throw some pretty fun music videos in there, because who doesn't love those?!

#readingrecommendations in which we introduce books that we love to further or plan of turning everyone we know into unabashed bibliophiles. But really, just to give you some options when it comes to looking for a new book or the gift of a new book (and because we love to talk about things that we love!).

#SwanQ&A in which we interview people about fascinating things, including pre-natal Pilates, hot sauce and what it means to be an instructor!

#wearetheswan in which we introduce you all to each other through a short series of questions! (want to be a part of this series? Email us and we will send you some questions to answer!!)

We can't wait to see you in the New Year!!

xo

Swans

The Year in Review -- Why Take Group Class?

We are so thrilled to be able to offer more mat classes, as well as group equipment classes, in our new space in BK! Many people who practice Pilates are most comfortable in a private session. We love one-on-one work with our clients, but there are some things to be said about expanding your practice through group class. With so many great new options, check out this old post on the merits of class and sign yourself up for one today! 

If you are having trouble applying what you have learned in the studio during your daily life, group class can help you develop independence and hone your strategies for application away from The Swan. Class is a good mid-point between privates and integrating new patterns into daily life.

Often times when you approach familiar Pilates exercises in a more self-directed way it clarifies questions you may have about execution, order, intent and specifics in your body. It can also help solidify, reinforce and trust what you know by providing room to follow your intuition and be your own teacher.  Class is a laboratory to explore, apply and learn new things about yourself.

We are social creatures by nature. Our interactions affect our emotional, physical and energetic body. Practicing with in a community in the studio can provide an opportunity to share your process with a larger group of people. In many ways Pilates is self care. Learn how to harness your ability for self care mindfully within a community.

Group class is an integral part of deepening your Pilates practice.  

Musical TBT -- Christmas Edition

This song because Muppets...muppets everywhere! Christmas lovers, Christmas haters and people who do not even celebrate Christmas can unite behind the Muppets!

Looking for other "holiday" movies to watch? The kind of movies that are so good that the fact that they are about Christmas is pretty much an after thought? Peep this list and get comfortable!! 

Emmet Otter's Jugband Christmas 

Die Hard

Scrooged

The Nightmare Before Christmas

The Year in Review -- That Blue Mat!

In this post, from the blogs early days, we shined a light on a spot loved and coveted by many. We encourage you all to find your happy place in the studio! 

Here is the link to everyone's favorite place to stand in The Swan!

The Year in Review -- #yums

Any blog post labeled with #yums is exactly what you think it is, a post that contains a swan-approved recipe sure to brighten up your cooking life. We have a passion for food that is both healthy and delicious, and we love to share our recipe finds with you. See a few of our favorites below and keep checking out the #yums section of the blog for all things yummy! 

Masala Vegetable Stew

This delicious, Swan tested recipe utilizes great fall veggies and was adapted from a stew found in the Nava Atlas Vegetarian Soups for All Seasons cookbook. We think it's a great way to nurture yourself with nutrition as we nestle into Fall. See the recipe here! 

Deviled Eggs 3 Ways from an anonymous southern expert

My life motto is "if there aren't deviled eggs, you really shouldn't call this a party." In that vein, here are three variations on a cook-out/get-together classic. Those recipes and more warm weather deliciousness here! 

Baked Lemon Tofu

There are two staples I count on to keep my lunch life exciting. They are soups and salads! Both can suit practically any palate, are infinitely customizable and are relatively easy to make. Soups contain a certain advantage of ease and of heartiness, but I have discovered a delectable way to prepare tofu that has significantly upped my salad-for-lunch game. See the recipe here!