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. ;)

SWAN SQUAD in August & September

SWAN SQUAD ROUNDS 3 & 4!

Join us in Prospect Park for 

PILATES + CARDIO + STRENGTH + STRETCH

Pilates inspired exercises, park-style, combined with cardio and a cool down stretch. $30

Tuesday, August 18th 730pm-9pm

Saturday, September 12th 10am-1130am

Questions? Email us at BKSwanPilates@gmail.com

ENROLL!

Details in your confirmation email for each date as rain plans vary on day of the week!

A Swan Q&A with Brooklyn Essentials

Since opening The Swan we have always enjoyed infusing our environment with scents we love. We loosely knew about aromatherapy applications of the essential oils that we use in our mister, but were often honestly swayed by what we liked and product descriptions. Then we hosted an Essential Oils 101 class with Brooklyn Essentials and dug a whole lot deeper! This class brought oils into our homes and onto the bottoms of our feet, had us think seriously about quality, and make different choices on what we used to diffuse, ingest and clean with (in the studio and out)! Now we are so lucky to have a two part #SwanQ&A with our teachers from that event, the very passionate Anna Street and Becca Serra. 

 

 

What are a few connections you see between Pilates (or healthy movement) and essential oils?

Anna: They are a match made in holistic lifestyle heaven! Certified Pure Therapeutic Grade essential oils are a perfect compliment to Pilates or any healthy movement. A few connections I see right away are:
- Alignment of the mind and body. The oils directly affect our emotional being, which facilitates the physical state of calm, relaxed, balanced, present, and focused.
- Deep breathing. Breath is a foundation of the pilates experience, and using essential oils aromatically can be a powerful aid in keeping the airways open to breathe deeply as you move.
- Muscular support. Essential oils can be used topically to release tension and reduce inflammation, which relieves discomfort.

CPTG Essential oils can be used internally by helping to cleanse and detox the system, helping the body function.

 

 

 

What are the top three ways using Essential Oils in daily life has changed your life?

Anna: 1. We are well on the journey to being 100% toxic-free in terms of medicine, cleaning and personal products in our home. It has been a learning process and has been implemented slowly over the past year, but we are moving forward and not looking back! I feel so good about this!

2. My 5 year-old daughter has only been to her pediatrician once in the last year and a half, and hasn’t had to take a prescribed antibiotic in 2 years. It’s not that we are against modern medicine or doctors AT ALL, but since learning about and using essential oils as the first line of defense in our home, her little body is being supported naturally and effectively, without harmful side effects. It is able to heal itself as our bodies were intended. This one makes me emotional just typing! I think of how many times I was on antibiotics as a child because that was the only option talked about. My daughter is being raised with the awareness that she can be in control of her own health and know her body well enough to know exactly what is going on and how to take care of common health issues at home. Win.

3. As a working mom since my daughter was six weeks old, I know stress and anxiety well. I would say that the essential oils have changed my approach to self-care. I have go-to oils for everyday that help me tremendously in coping with emotional and hormonal issues that have in the past been very difficult to manage. Game changer. I LOVE ESSENTIAL OILS.

Becca: There are tons of connections between Pilates or any movement and oils.  From promoting good breathing (Breathe, Eucalyptus, DiGest Zen) to promoting an uplifting mood and energy boost (Wild Orange, Balance, Elevation) and even post-workout for sore muscle relief (Frankincense, Peppermint, Deep Blue).  Oils are an essential part of my every day and my workouts and I hope more people will jump on board to a healthy, all-natural way of boosting their workouts.

Becca: 1.  I used to get sinus infections multiple times a year and they would never fully go away until summer.  I started using Digest Zen topically on my sinuses and I haven't gotten a sinus infection since!

2.  I have been someone who has suffered from Seasonal Affected Disorder and in the city it is primarily taxing.  Using Balance and Wild Orange to create an uplifting mood has been a lifesaver and I actually got through this winter without a mental break down.

3.  I have a herniated disc in my L4/L5 vertebrae.  While pilates has been the main source of help for this issue, using Frankincense, Peppermint and Deep Blue on my back when the nerve pain flares up has been completely life changing.

What's the most unexpected use for oils you have found so far and which use has most impacted your life?

Anna: I think the most unexpected use that I have come across was hair care! It surprised me that they wouldn’t make my scalp oily as I used them. Despite the word “oil,” essential oils are not really oily-feeling at all! I love rosemary and lemon in my shampoo and home-made dry shampoo (that I can’t live without.)

Becca: Maybe the weirdest one is Lemon oil.  I have always been someone who hates having those stickers on things I buy at the store.  I hate picking them off, it ruins my nails and there is still sticky stuff all over.  A few drops of lemon oil and those stickers come immediately off!  No residue.  I know it's silly but it makes me so happy!

Check out Brooklyn Essentials on Facebook and Instagram and keep your eyes on the blog for more great #SwanQ&A's, including part two of our interview with Anna and Becca!!!

Adventure Time - Classes in NYC!

We love adventures -- experiencing new things, re-experiencing old haunts, traveling and exploring! Our exploration focus is often outside of the city, as we day dream about vacations and getting away from the hustle and bustle of regular life. Sometimes it is refreshing and exciting to remember that the place we chose to call home has so so much to offer in terms of exploration. And we are not just talking geographical exploration. We are also talking about physical exploration and mental exploration and any other kind of exploration you can think of! Living in NYC full time can make you immune to much of the allure and excitement that brings millions of people here every year. During these last hot weeks of summer and into the glorious fall, we encourage you to explore in all the ways you can and take advantage of this crazy, hectic, beautiful place by indulging in a class or two or ten. Here are a few that we can't wait to make time for and some great options for your own #adventuretime hunting!

Discover more spectacular class options through these organizations!

92nd Street Y
Over 4,000 classes and seminars are offered every year at this NYC institution! We especially recommend their wine seminars!
 

Brooklyn Brainery
Offering a rotating roster of eccentric classes, Brooklyn Brainery crowd sources their topics to bring you classes you cannot find anywhere else!  

 

Course Horse
This website is a wealth of information on class offerings in all five boroughs. They have done the hard work of collecting and sorting thousands of class options  for your browsing pleasure!

And don't forget to take a peek at the event calendar for one of our favorite Fort Green stores Jill Lindsey. There are always some fun things happening there!

Sesamoids

Shorty here to tell you about some tiny bones you may not even know you have! A sesamoid bone is a bone that is held within a tendon or a muscle. Your knee cap is a sesamoid! Today I want to tell you about the sesamoids in your feet! At the base of your big toes, under the ball of your foot you have two tiny bones - sesamoids! 

These bones are floating in the flexor hallucis brevis muslce. The tendon of your flexor hallucis longus goes in between your two sesamoid bones. Both of these muscles attach to your hallux (your big toe). The FHB and FHL muscles help point your big toe, draw the toe medially (opposite of bunion!), and are important muscles in medial ankle support.

When your foot alignment gets off, or you develop strength imbalance in your feet, it is possible to develop sesamoiditis, a very painful condition where the ball of your big toe becomes painful and inflamed when you put weight into that part of your foot. It is also possible to fracture these tiny bones. OUCH.

We recommend keeping your feet strong and balanced as well as wearing footwear that doesn't put undue force through the balls of your feet!

This post is an addition to our #monthofthefoot series. Expand your foot knowledge with all the posts in the series and check out more of #ShortySwan's infinite anatomy wisdom here!

we are the swan - Roger


How does Pilates affect your life outside the studio?

Dealing with lower back pain for a number of years, this has been one of the most positive, healing, and educational experiences I've had. I'm so much more cognizant of what and how I am doing certain things (standing, walking, sitting, etc.). Also, I have a much better sense sense of how my body works and reacts to certain movements. 

In addition to this, I have been able to be a lot more active, and more importantly, have had a stronger desire to exercise and be outside more, and do so in a safe, yet rewarding way. 
I have to say, practicing Pilates has been one of the best decisions I have made for myself and I Iook forward to deepening my practice and expanding my knowledge at The Swan. 

What’s your favorite Pilates prop?

I have come to love my foam roller. Any time my legs, hips or back feels tight or tense, I crave a good roll. And sometimes I'll just roll on it to roll on it! That says a lot, especially that was the one thing I used the dread about the start of my classes!

What are you listening to lately?

Kendrick Lamar! He's been on repeat for the past 3 months and I just saw him at Summer Jam (he was awesome!). 

If you had to eat at the same place every night for a month, where would you chose?

TOTALLY obsessed with Sweetgreen! I could probably eat there every night, for the next two months!

Fiction or nonfiction?

Fiction. For me, it's a refreshing route to exit and re-enter reality.
 

Endless August!!!

It's hot. You may have been in and out of town or working hard in the city but, there's nothing better than getting to spend some QT with your body at the end of the summer. We Swans think Pilates is best practiced often and with a variety of mat and equipment work. This is why we are offering one month of unlimited group mat and equipment classes!*

Take class from 8/1-8/31 as much as you like for $195!

Check out the SUPER SWAN section in our online store and PURCHASE HERE!

On sale July 27-August 5

*Only available for use at our Brooklyn Location. Check out the #BKSwan class schedule here!

Reading Recommendations -- Fantasy as a Summer Escape

In the dog days of summer, escape is on everyone's minds. Are you eagerly awaiting that vacation in August, or desperately trying to think of things to do to forget that there are no vacations on the horizon? Are you just trying to beat the intense city heat in whatever way you can? Whatever it is that you are trying to escape from or take your mind of off, these books are here to help.

Fantasy is not for everyone, but it is also so much more than you might imagine. Its rep has gotten significantly better over the years with Harry Potter, The Lord of The Rings and Game of Thrones making their way into popular culture. Not to knock those books or their screen adaptations, but if that is all you know about fantasy (and you dig it) this list is perfect for you. And since there is just so much fantasy in the world, this list is good for all you die hards out there too. So go buy a new book at your local bookstore and begin your escape today!

The Wizard of Earthsea by Ursula K. Le Guin
A classic. The world Ms. Le Guin creates is nothing short of perfect. This book, and the subsequent books of the series, are forever in my top 10 best books of all time. (I had to cheat long ago and count series as one cuz there are so many amazing books in the world!)

Neverwhere by Neil Gaiman
A rare stand-alone in a world dominated by series, this novel taps into the mysteries of London and what it really means to experience and be a part of life. London below is both terrifying and captivating.

Guenevere, Queen of the Summer Country by Rosalind Miles
A list of must-read fantasy novels is not complete without at least one Arthurian legend retelling. This is the first book in a series of three which approaches this classic topic from the perspective of Guenevere, casting her as the heroine pitted against an evil Morgan Le Fay.

The Golden Compass by Philip Pullman
Talking polar bears, witches, gypsies, a journey to the icy north, parallel universes and animal companion "deamons", a physical manifestation of a persons inner being. Intrigued yet? This is just the beginning of a complex and compelling series. Don't bother watching the movie adaptation though.

The Girl Who Circumnavigated Fairyland in a Ship of Her Own Making by Catherine M. Valente
Complex and quirky, each page of this novel is a riot of words and descriptions. Valente adds a darkness to her fantasy writing that is really genuine and beautiful. She takes "the tropes of fairy takes and quests and folklore and portal fantasy and old school children's books" and adds "complexity" and "emotional crunchiness"

The Witch's Boy by Kelly Barnhill
A lovely and lyrical novel about the importance of words and friendship. Barnhill weaves classic fairytale elements with excellent writing and a few good ole twists. It is one of those beautiful novels that just stays with you!

Dragonflight by Anne McCaffrey
Another must have on any great fantasy book list would have to be a tale about dragons. Anne McCaffrey is the dragon tale queen. Telepathic dragons, time travel, love and a strong female protagonist...what more can you ask for really?!

Mermaid in Chelsea Creek by Michelle Tea
Set in the not so idyllic town of Chelsea, Mass. this book about a "radical Polish mermaid" will give you a new appreciation for pigeons. It is grimy and grungy and beautiful!

 

**If you are in a bookstore and cannot find one of these titles, take yourself on over to the kids section and see if it is there. Some of the titles were originally written for kids, but that is one of the beauties of fantasy, and books in general. If the writing is good and the story is compelling who cares if the protagonist is 16 or 60. I strongly advocate not reading for or to your age so I do not make distinctions between intended age ranges for books.

Wisdom of the Body podcast

"There is a lot of wisdom that goes on when we truly lower, or at least expand, our awareness and become cognizant of the somatic bodily experiences that are going on. "

Josh Korda of Dharmapunx NYC and Brooklyn give us lots to think about and relate to in this podcast Wisdom of the Body.

12 Scientific Reasons Pilates makes you feel GREAT!

Check out this write up from Pilates Bridge about why you feel great after Pilates! Sometimes it's hard to put into words, especially for someone who has never done it. Here are some explanations to help.

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!