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Kale Salad – Great Make-Ahead Salad
Very few salads can be made well ahead of time, especially if the dressing is already on the greens. Kale, on the other hand, is so hearty and thick that I actually enjoy this salad more on day 2 or after. This gives the acid in the dressing a chance to soften the thick kale […]Read More
Laterally Rotated Runner's Stretch
So many of us are tight in the hips! Tight inner thighs can also impede our ability to become more mobile and flexible in this area. Stretch both areas with this variation of a runner’s lunge and whichever one is tightest, that’s where you’ll feel it! The setup for this hip and inner thigh stretch […]Read More
Hip Flexor Stretch with Foam Roller
This intense hip flexor stretch is fabulous at getting deep into the hip flexors! It allows you to relax your leg into the stretch and get a deep hip flexor stretch with a straight and relaxed leg. A lot of the most common hip flexor stretches require knee bending and weight on one knee in […]Read More
Butternut Squash and Apple Soup
Warm, delicious and nutritious! This recipe was provided by our Pilates Instructor’s Mom, Karen. A Birkner family favorite is now a Kelzer family favorite! Like most squash recipes, it takes a little time to prepare, but it is simple and delicious. This recipe also freezes beautifully so you can make a large batch and have […]Read More
Stability Ball Hamstring Curls
Let me start by saying that if you drop your hips during this exercise, it will be way less effective. More on that later, but first let’s talk about the setup. One rule of biomechanics is that the longer the lever, the more difficult the exercise. A great example of this is that pushups from […]Read More
Inner Thigh Lifts
Strengthen your inner thighs with this low impact exercise! This exercise is excellent at building inner thigh strength. Inner thigh strength is essential for keeping the head of the femur in the hip socket. It is also very helpful if you are twisted one way or the other in the hips to help stabilize your […]Read More
Alignment – What is it?
What is Alignment: The definition of alignment is the arrangement of something in a straight line, or in correct or appropriate relative positions. Physical alignment is all about the placement of the bones of the body and their relationship to each other. Posture is a part of physical alignment. Most people consider posture to include […]Read More
Legs up the Wall Stretch
Relax while you stretch your hamstrings, inner thighs and back! This stretch is a fantastic way to work on your flexibility while relaxing (or chatting on the phone to your loved ones). All you need is bit of wall that is wide and tall enough for your legs to fit up and open on. This […]Read More
Mini Swans/Cobra – Exercise to Improve Posture
Improve your posture; build upper back strength; improve your scapular stability; reduce neck and shoulder pain; reduce widows stoop…This exercise has SO many benefits! This exercise it great, when it is done correctly. Frequently, people do this exercise using their traps (upper shoulders) and hang into their low backs which destroys all the benefits of […]Read More