WOM: Action

Word of the Month: Action

A dream becomes a goal when action is taken toward its achievement. Bo Bennett

 

This week I’m integrating back into my business after the annual Dailey Method Owners Summit; which is possibly my favorite weekend of the year. I love to see and be in the same room with the amazing people who have chosen to be part of this community. Who have the passion and drive for all things Dailey. We learn, laugh, toast and workout together for 4 incredibly full days. As a result, we each return to our businesses feeling inspired, rejuvenated and excited for all that’s to come. Ready to continue to act in and on our businesses.

This year, so many amazing partners participated! Each of their contributions are paramount to our ability to inspire our TDM communities through action. It’s a constant evolution behind the scenes in the same way you watch incremental changes to our class content. Without these two elements working together, none of us would be able to continue to grow. 

When people think about The Dailey Method, the word “action” is prominent. It’s exercise, it’s based on our bodies in movement. But what I challenge you to think about this month is the intention behind the action. We all know, or have heard multiple times that “actions speak louder than words”. One of my consistent goals is to be the example I want to set. People learn from what we do so much more than what we say. If you have children this is probably already very clear to you. It’s much more effectual to demonstrate the behavior we desire, act on it, instead of just saying it. It’s similar when I lead a team of students, owners and teachers worldwide to be their best for the TDM company. I know I need to do my best to practice what I preach. I know that everyday it’s about the small actions I take that make the largest impact.

The TDM class is a consistent work in progress. Speaking of actions, I’m grateful and excited to continually innovate and expand the Method. I can’t give it away, but I’m certain you’ll be as thrilled as I am to see the exciting things we have to offer you over the next few months. Your workout, body, mind and overall experience at TDM will always continue to evolve and expand. 

I believe the act of postural awareness and alignment we teach in our classes is an amazing way for you to demonstrate and act how you want to be portrayed. It’s real. When you have better posture and feel better in your body, you demonstrate that through confidence and ease. And we can guide, lead, be an example so much more when we are physically comfortable.

And to end – one of my very favorite actions is the act of smiling. I know when I do that I make other people smile, other people feel better than they might have a moment before. I hope you take this month to think about how you act and how you can use that to impact.

Jill

 

 

 

The Dailey Method Fit Tip/ Parallel Squat

Fit tip/Parallel Squat

Knowledge is power! At The Dailey Method we understand that the more knowledge we can give you, the more power you each have to continually evolve within and deepen your practice. Education is a primary key to changing the way we all move for the better.

Take Parallel Squat as an example:

This is an exercise that has been around for a long time and it is highlighted in many different types of fitness classes because of its effectiveness. It’s primarily thought of as a thigh exercise but at TDM we consider it one of our “thigh/seat” combos because there is tremendous strength to be gained in your gluteals and hamstrings on the upward part of the movement. These muscles live at the base of your spine and help you stabilize in all movement. They assist you in achieving better balance and do a huge job with respect to supporting a healthier spine as you move through life.  

Like all of the exercises we teach, Parallel Squat is a functional exercise. While aligning and maintaining neutral spine during the movement you are training your body to bend and lift in its most supported state. This translates in so many practical ways and applies to your everyday activities in life. Picking up your kids when they need you, or sitting down and getting up off of a chair are only a few notable and integral ways to understand the importance of the health and strength of these muscles. Your mind and body will work together to create this movement safely and efficiently because you’ve already practiced the training in our classes, online videos or on your own.

Parallel squat is also an exercise that provides you with the tremendous benefits of strengthening your knee joint. This can help offset or rehabilitate knee problems, especially the more common ones that are medial or lateral to the joint.

It’s pertinent to know that there are subtle differences in the location of the acetabulum (the socket of your pelvis where your femur inserts) and the length of the femur (thigh bone). This results in making different squat variations more or less challenging in different bodies. Always prioritize alignment and active muscular engagement over depth and range of motion. Your neighbor may be lower but you’re both doing what’s ideal for your own body type.

Here’s how to do the perfect Parallel Squat.

  1. Feet are parallel and hip distance apart. This can be visualized by lining up the center of your foot with the bony protuberance in the front of your pelvis (ASIS).
  2. Feel your weight distribution evenly through all four corners of your feet, bend your knees as deeply as you can. Your knees will come forward of your ankle joint but must stay behind your toes.
  3. Lift your torso as upright as you can, maintaining neutral spine. It will be a parallel angle with your shins but the more you focus on lifting your torso upright the more capacity you have to
  4. While extending your legs focus on the energy of pressing upright from your gluteals and the energy of dragging your heels behind you to engage your hamstrings. On the lowering position envision the elongation of your quadriceps. This will keep them engaged throughout and help encourage a longer, stronger muscle.
  5. As you bend your knees, keeping them aligned over the centerline of the foot gives you the support of both the inner thighs and the outer thighs. Pay attention to hugging your inner shins towards one another while pressing your inner thighs away from each other at the same time throughout the bending and lengthening. This action is referred to as “shins in, thighs out’ and helps you maintain engagement of both inner and outer thighs so you’re hugging muscle to bone and optimizing stability and power – front to back, side to side. 
  6. Stay present in your movement. Use your mind to focus on how your body feels and your teacher’s words to help you achieve optimal alignment in order to get deeper into your position.

In future fit tips I’ll visit a wider squat stance in a turned-out squat so that you can note the difference and determine what feels best in your body!

Happy aligned and engaged squatting!

Jill

WOM- Change

Change is a great word for April because it’s a time of year when we experience natural shifts around us that encourage us to change certain winter behaviors. The weather begins to move to warmer days and nights which instigates change in our activities. We move from indoor to more outdoor activities, we shift our diet from soups to salads, and change our wardrobes, since we no longer need the warm sweaters or jackets. Summer’s on the horizon, winter is on its way out. It’s an exciting time of year and usually welcomed because to most, the changes feel positive. In general, however, people tend to struggle with change in their lives or certain circumstances, especially if they feel the changes are happening to them or are outside of their control.  

Change is difficult: It’s easier to keep things as they are and to remain stagnant where things are comfortable, reliable, and predictable.

Change is scary: With change comes the unknown. The unknown presents, to many, situations that cause fear and trepidation. We have the tendency to avoid the unknown because it’s uncomfortable.

Change has potential to help one expand and grow: This is the transition in life where there is opportunity to shift us towards something greater than what we’re already doing. With change comes the power to do things differently, and ideally move us to a place where we end up doing better or at least learning from the experience and gaining a deeper understanding of our capabilities and strengths. To reject change versus embrace it, it is possible that we may never get the opportunity to grow and truly meet our greatest potential.

This is an all present word for me right now because we’ve recently had some changes inside corporate at The Dailey Method. The transitions with these changes have been difficult and at times very scary but I’m choosing to embrace changes potential! What remains consistent is my goal to continue to make The Dailey Method one of the best things you can incorporate into your life for your body, your mind and your community. My goal is for The Dailey Method to provide a place where your lifestyle, your friends, and your health all come together in one place. My commitment is to continue to offer the best classes, highest level of training and innovation with an intention to do the absolute best for people’s mind, body and soul. You may notice positive shifts occurring inside The Dailey Method because we believe that to remain stagnant is a hindrance on the ability and necessity to grow. We will continue to evolve and strengthen from the inside, out. That’s the kind of change that I believe we should all embrace.

In your practice: Notice transitions between variations and each exercise as your opportunity to embrace change. There is a shift from the focus of engagement either subtly (for example) from one part of your gluteal muscles to the next, as in seat work, or from one major muscle group to another, as in abdominal work into seat work. Don’t lose the prior engagement, utilize it to support you in the shift and refocus to the new one.  Another place you can change simply is the flow of your breath. I tend to cue inhalation on the lengthening component of the exercise and exhalation on the engagement. Try to mix it up to keep your mind present and see if it creates a difference in your ability to hold or relax into your practice.

In your life: Embrace change as something that’s happening WITH you, FOR you, not TO you. Don’t be afraid of things being different or not being certain of exactly what’s going to happen. Open your mind and heart to allowing things to be uncomfortable and seeing where you can personally shift along side that discomfort. To make a change in yourself and your life, be open to expanding yourself further in this world. Open yourself everyday to greater possibilities, opportunities and greatness.

We at the Dailey Method are embracing change this month. Join us!

September Word of the Month : Conviction

“Strong convictions precede great actions.”
-James Freeman Clarke

Belief. It can oftentimes be more powerful than reality. It can even change, shift and influence reality. Though it is intangible, we can never underestimate what belief can do.

That is why in September at The Dailey Method we will focus on a more deeply-held belief – Conviction. When you start to do things with conviction and treat yourself as the remarkably capable being you are, you become just that…the remarkably capable being that you are.

Here are four simple ways to succeed with conviction this month:

Set Goals & Visualize What Success Feels Like. Yes, what success physically feels like. If you want to come out of September stronger, meditate on how you feel when you work hard, when you stay on track and when you give it your all…reminding yourself of that feeling is an extremely powerful visual tool.

Did you say Goals? Yes, that’s right. Not only set goals, but write them down, keep them front and center and rely on everything and everyone necessary to keep your beliefs strong. Re-confirm these goals with someone who will hold you accountable (which might happen to be the most blunt person you know. #toughlove.)

Self Compassion is More Helpful than Self Esteem  – A study at Berkeley conducted by Serena Chen suggests that those with self-compassion achieve better results than those who simply have a high self-esteem (though you should have both.) One of the reasons for the difference is that people with higher self-compassion tend to see their actions or weaknesses as something to be changed. In short – meet your missteps with the same determination as your goals – acknowledge them, learn from them and then power on with conviction.

Prepare for the Month AheadYes this requires conviction too! Be determined to set yourself up for success. This can mean a solid meal prep plan or mapping out your schedule so that your resolve is not tested. We have all been in that “How-am-I-going-to-squeeze-in-my-workout-today?” panic. Get ahead of the game, be strong and stick to the scheduling and structures that will make life easier.

Speaking of preparation, check out our next post as Align & Shine is just around the corner!!!

A New Method Move That Will Change Your Life Forever

We’ve all heard of the infamous Waterski… and we get our glorious glutes from the Fold-over… but have you ever heard of the “Lean In?”

This is the most important exercise yet.

The “Lean In” move is a practice in vulnerability which helps create deep and meaningful relationships. I know, I know – “But that sounds harder than Waterski!!!”

And just like Waterski, it may be hard in the moment, but it creates lasting results.

I’m sure it’s pretty safe to assume that one of the reasons you joined The Dailey Method was because of community. TDM is not just known for it’s effective workouts. It’s also known for it’s awesome events, continued education and retreats – all geared around community. In fact, most of the owners I know lovingly refer to their members as their tribe!

You plank together, back-dance together… and you may even drink wine together on occasion! But how well do you really know Sara in your 8:30am class?

Have you shared your fears?

Does she know your mantra?

Does she know what makes you LOL?

That is where The 30 Clean comes in. You see, it’s not really about food. It’s about being vulnerable. It’s about “Leaning In.”

So, while TDM has provided you with this amazing community of like-minded members, The 30 Clean is going to give you a chance to get to know everyone on a whole new level.

HOW DOES THE 30 CLEAN TAKE YOU TO YOU TO THAT NEXT LEVEL?

  • You and all of your TDM besties, friends, instructors and acquaintances are going to be grouped together in a private Facebook group. (Non-Facebook group options available via our Simple Start Program.)
  • We will be recipe sharing and photo journaling our meals. (And no… You don’t have to be a professional food stylist! #FiltersNotRequired)
  • Each day TDM and T30C will be posting Non-Food Challenges (NFC’s) that will have you putting yourself first, thinking deep about your life goals, laughing, crying and getting to know each other.
  • Between TDM’s team and our team you are going to get epic amounts of support and compassion. Remember, it’s about progress not perfection.

Now, who is ready to “Lean In?”

Want to learn more about The 30 Clean? Click HERE!

-Heather & Molly

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