This classic exercise seems simple as a nursery rhyme, but that doesn’t mean its easy, especially if you consider the 40 variations included here. All of these will work your entire posterior chain starting with your feet and going up through your calves, hamstrings, glutes, and back.
There are times when I feel compelled to snap fruit salads out of dessert-land and lead them over to the savory side of the spectrum. - this salad is pluot based, with toasted ginger, garlic, and shallots. It is drizzled with a simple lime soy sauce dressing, and is generously flecked with herbs - in this case, mint, basil, and cilantro.
Do you have pirouette advice? I am struggling with them so much and it's so frustrating. I can't even make a double pirouette!!!
Of course! Okay I’m just going to throw everything I know at you so sorry if it’s long!
The biggest thing I think about when pirouetting is pulling up everything as high as I can. However, you still have to feel your supporting foot pushing into the ground, like you’re a creature on a Merry-Go-Round and you have a pole going through you. I also think a lot about my turnout, and not just whacking the knee back. Think about your glutes and rotating that thigh around and under. (Does that make sense? It’s hard to describe in only words…). Another thing I’ve found helpful is feeling like you’re trying to put your foot in your crotch. The foot in retiré should be above your knee. If you think about lifting it as high as you can that helps a lot. Also make sure you’re bringing your back around with you and not letting it twist, stay as square as possible. Related to that, keep your arms in a strong first position, make sure they aren’t down by your belly button, but they shouldn’t be parallel to the floor either.
Sometimes it’s a psychological factor that’s holding you back. If so, sometimes it helps me to count my pirouettes differently. So instead of counting 1, 2, as you go around, try counting 1, 1; or 1, 1, 2 if you’re going for three.
If you’re having trouble getting momentum, think of throwing a melon with your arm (if you’re pirouetting to the right, with your left arm; and to the left, with your right arm).
Also just checking in with your balance at the barre is really good to. Make sure you really know where your balance is in pirouette position.
Unfollow the depression blogs, the suicide blogs, the pro-eating disorder blogs. The blogs with bones and wounds, the blogs with black and white. You don’t need the crash diets, the thinspo, any voice telling you you’re not good enough. Not even the one inside your head. Let go.
The beautiful things in life don’t translate to shades of black and white. Stop writing and rewriting your suicide note. Everything you plan to say to people after your death could also be said while you’re still alive. Call people up for lunch. Say it face to face. Say sorry. Say thank you. Say I love you. And live to hear it said back to you.
The word “suicide” or “depression” in your URL does not tell me who you are. Your URL does not tell me what you love to do. You are more than the sadness. You are more than the bones that you’ve wanted so badly to show. You are more than your body measurements. You are more than your scars or your wounds. You are more than your tear stained pillow cases. Your sadness should not be your identity.
Stop searching up “cutting”, “suicide”, and “depression” when you’re feeling down. Search up things that will make you feel better not worse. Search up pictures of animals, good poetry, beautiful places you can escape to someday, art, music, plants, quotes.
When the world teaches you that it’s better to be apathetic and that you should hate, tell them that you’ve hated the world and yourself for far too long now.
Let go. Reach out. Ask for help. Because it’s time to try something different now.
Mod note: The day I realized that I was ready to do these things — even if I didn’t feel quite ready, even though I was scared to let go — was one of the major turning points for my depression. It can be comforting to see that others are going through the same thing, it feels better to know you’re not alone in your struggling. But ultimately, if struggling is all you know and see, it can redefine relapse as normal, making it even harder to consider/stick with recovery. If it’s too much to do all at once, at least consider following a couple more recovery blogs, unfollowing a few thinspo/trigger blogs. Hear some different stories. Make your space a little less harmful. It’s worth it, I promise!
So we’ve established that a handful of Back On Pointe readers live in the Milwaukee area (some in Madison, one in Grafton, a couple right around Milwaukee, etc.). Now the other question: if we did an IRL meetup or event, what would you like it to include? What would you like to do?
“Quinoa may deliver a complete protein—all of the amino acids you require—in a compact package, but rice and beans together actually do better. And like goji berries, blueberries and strawberries are packed with phytochemicals. The only problem is that lacking an exotic back story, food marketers can’t wring as exorbitant a markup from these staples: The domestic blueberry, for example, is periodically (and justifiably) marketed as a superfood, and in 2012, products featuring blueberries as a primary ingredient saw their sales nearly quadruple. But they only raked in $3.5 million—less than 2 percent of açaí-based product sales.”—
“Worse than superfoods’ origin myths, though, are their effects on the people in their native regions. In 2009, at the height of the açaí berry hype, Bloomberg News reported that the fruit’s wholesale price had jumped 60-fold since the early 2000s, pricing the Amazonian villagers who rely on it out of the market. In the Andes, where quinoa has been cultivated since the time of the Incas, price spikes have turned a one-time staple into a luxury, and quinoa monocrops are crowding out the more sustainable traditional methods.” (emphasis mine)
So not only are the markets for “superfoods” putting the foods out of reach of the people who relied on them as a dietary staple, but there are foods easily accessible to us that deliver all the nutrition at a fraction of the cost, both to our grocery bill and to the social/environmental toll.
Mobile apps continue to revolutionize the ways we run faster, get stronger, sleep more, feel calmer, and eat better. From the fun and zany (zombies!) to the scientific (food allergies!), here are the top 65 in health and fitness. Best yet: Most of them are free.
Hey, what would you recommend for minimizing soreness after working out? I've seen a lot of contradictory information floating around and I'm curious.
Before a workout:
Stay hydrated. Water is going to help you during recovery, so give your body what it needs.
Watch your nutrition. Your muscles are repairing themselves after a workout, so make sure you’re fueling correctly. Get all your vitamins and nutrients, get your protein and make sure that you’re eating enough.
Get plenty of sleep. An over-exerting body is going to put unnecessary stress on its muscles, so stay rested and focused.
During the workout itself:
Always warm-up and cool down. It does your muscle no good if you jump straight into a workout and then suddenly stop. Your body needs time to ease in and out of any workout.
Stretching is an important part of the warm-up and cool down. Make sure that you’re doing dynamic stretches before the workout (stretches that involve movement, like lunges and leg swings) and static stretches afterward (ones that keep you in place, like touching your toes). Just be sure to never, ever stretch a cold muscle - That’s going to put you in even more pain.
Compression can help with circulation and will play an important role in preventing inflammation. Compression gear is one way to go about this, so that you can gain some additional benefits to your blood flow during a workout. If you know that certain muscles tend to get sore, dress for the occasion.
If you’re doing a new routine or trying out a new exercise, don’t go for the full intensity. Your muscles need to get used to any new movement. Cut down on the weight or length of cardio. You can ease into the full workout later on, once your body has started to adapt to it.
Compression is going to help here, too. Massage and foam rolling are also great ways to use compression after a workout.
Take a hot/cold shower. Alternating the temperature can increase your blood flow and prevent inflammation. Some people will take ice baths, but the effect can usually be replicated a bit more pleasantly in the shower.
Ibuprofen. When in pain, don’t feel bad about taking pain relievers. A light one, like ibuprofen, is going to cut down on inflammation and make soreness more bearable.