Holiday Cheer: music that won't make you scream

It is a season of joy and good cheer. It is also a season of music that makes some people want to wear ear plugs at all times. If you love all holiday music, I envy you. If you are more like myself and want to run screaming from every department store you walk into this season, listen to these instead! Getting in the holiday spirit does not come naturally to us all. Maybe these songs will help!

"Baby It's Cold Outside": There are a zillion versions of this song. I am a big fan of this one right now!

"Let it Snow": You almost forget how this song sounds in its "normal" version when you listen to this gem!

"New Year": Start your January 1 off with this!

"River": This song is really all I want to listen to right now (albeit a not so festive song).

"Joy to the World": Search Sufjan Steven's Christmas on youtube and you will find some magic (and a few creepy renditions of classics). This one is lovely!

"What Are you Doing New Year's Eve": No one evokes the feelings quite like this women.

"Hard Candy Christmas": some might argue that this is not the type of song to "get in the spirit" with. I think it is magic!

"All I Want For Christmas is You": The only way this song could make it on this list is with classroom instruments!

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take three breaths

Not only does healthy breathing give us needed oxygen, it settles our minds and gives us space from the inside out. Here are some other ways to expand the practice of how you think about your breath.

One way to think of the house of your lungs (your ribcage) is like a series of bucket handles. These handles attach to the spine on one side and your sternum and cartiladge on the other side. When you inhale the ribs move slightly out and upwards, like the bucket handle is swinging up towards the sky.  When you exhale, the ribs soften down and in towards your center.

The main movers that cause the ribs to make this motion is a group of muscles called your intercostals. The inner layer and outer layer make a cross stitch pattern. The inner layer is responsible for forced exhalation and the outer layer is responsible for opening the ribs and allowing for inhalation. When you breathe it is not only important to let your diaphragm move down (which makes your belly rise), but it is also important to allow your ribs to expand and release. When you don't allow this motion, you are not getting the most out of your breaths and are probably holding on to unnecessary tension.

Mind body practices such as Pilates and yoga incorporate many exercises that open, strengthen and enhance our breathing apparatus. Breathing is crucial to all of our underlying strength and stability. One thing we can do to show our whole, better self to the world is to take time to breathe and center ourselves so we can enter the world clearly and with care for ourselves and others.

Pema Chodron talks about a "pause practice" where you take a moment in your day (or multiple moments) to pause and take three mindful breaths. You can read more about that here. 

Here are some exercises to get you going. Happy breathing everyone!

This image shows how when looking from above, the rib resembles a bucket handle.

You can see the intercostals in between the ribs running diagonally.

Here you can see the relationship between the lung and the diaphragm and how the intercostals and ribcage lie right on top.

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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
 

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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?

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It's Joe's Birthday!

It is almost Joe Pilates's birthday, December 9 to be exact! That means we are offering a special private session package!

 10 private sessions for $830!

available for purchase 12/1/15-12/16/15

expires 3 months from date of purchase, limit one per customer

...or in the studio!

Come celebrate the season of Joe with us today!

Click here for lots of fun Joe facts!

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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?

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Quote of the Day

"Rice eating macrobiotic disciples in Montana must rely on foods imported from distant lands in order to practice their search for enlightenment, but in order to achieve world peace they would need to give up rice-eating for a diet of local beef." 

- Sally Fallon

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Oh Tea How We Love You...Let Us Count The Ways

1) You come in so many flavors. No matter what we are in the mood for, you are always there

2) Although we adore you warm, putting you on ice is totally an option for any time of the year!

3) You are the beverage equivalent of comfort food

4) You often come in lovely packaging and make an excellent gift

5) Your smell floats around the house. You are like a mini humidifier on a cold day!

6) and on and on and on....

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Perhaps you are already a tea connoisseur. Perhaps you know one. Perhaps you are cutting back on the coffee and looking for a replacement. No matter what your level of tea obsession, here are some of our personal favorites to add to your collection!!

Know in the Swan realm as "best tea", Good Earth Sweet and Spicy is an absolute must own! (there is a caffeinated version as well!)

This Tulsi Vanilla Creme Tea by Organic India is absolutely wonderful!

The New Mexico Tea Company has two that we love, Chocolate Mint and Hot Cinnamon, and so many more we want to try!

DAVIDsTEA has a limited edition tea that is perfect for your holidays. Snow Day is everything you hope it to be!

Take your Earl Grey to the next level with Mariage Freres's Earl Grey French Blue.

This Kukicha Twig tea is best served with maple syrup and almond milk!

Don't let the name deter you from falling in love with this Harney & Sons tea. It is not just for special occasions!

You have heard us talk about the health benefits of turmeric before! This Turmeric Ginger tea by Rishi is delicious and nutritious! Buy it loose or in tea bags!

This Licorice Spice Herbal Tea will make your insides happy!

Concerned about the buying loose leaf tea? This tea pot will change your life!

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The Clavicle

**

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

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New Instructors at Swan Manhattan

We are expanding our Swan family in Manhattan! Familiar faces from BKSwan will be joining us in the city. Kathryn Meany, Emma Fitzsimmons and Alaina Mallory have all been settling in this November. Curious about them and want the insider scoop? Here are all the digital ways you can get to know them. Read up and then sign up for a class or private session.

Kathryn stumbled in to her first Pilates class in 2000 and never looked back! You can learn more about her background and current inspirations here and here! Kathryn is in the studio on Thursday afternoons.

Emma, our intrepid Sunday Mat Class teacher, is also available for private sessions every Wednesday morning. Check out her Q&A and bio for details about her teaching style and more!

Alaina is the newest addition to our instructor family. She is a New York native who discovered the benefits of Pilates in her own body and has a passion for sharing them with her clients. Get to know her more here and here and join her on Friday afternoons for a session!

Kathryn, Emma, and Alaina aren't the only amazing instructors available for sessions at The Swan. Catch up with our other instructors too!

Read Travis's bio, check out his Q&A and discover his favorite exercises to keep your derriere in shape!

Get to know Johanna's favorite exercise, and more, in her Q&A and read her bio for some great background info!

Short on time for your at-home exercise routine? Katie has some go-to moves for you. Check out her Q&A and bio as well!

Alexis talks travel, muscles, soup and more in her Q&A. Read her bio for more insight into her teaching!

Our #Swanthoughts instructor edition will give you some fun insights. Stay tuned for more #guestposts from the gang!

The Music of our lives - a #TBT recap

We love music. We love new songs to be excited about. We love the old songs that bring on waves of nostalgia and the most vivid of memories. We love to discover the songs that give all the feelings to our wider Swan community too! And we love to share them with you. Catch up on the #music of our lives!