Category: Other
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

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 EsteemA 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

What You Need to Know About Align & Shine

Let’s do this. The challenge that brings out the best in you begins in just 3 weeks – Align & Shine!

To help in your journey, here are the top things to know about the challenge:

WHO

Align & Shine is available to ANY existing or new Dailey Method student at the following locations. There are no prerequisites to signing up.

Anyone who joins the challenge can also join The 30 Clean. Take care of your body on the outside as well as the inside for even more alignment! You can commit for the whole 30 days or do drop in days for a boost any time during the challenge.

WHAT

Align & Shine is The Dailey Method’s Global Health & Fitness Challenge that runs from September 11, 2017 – October 10, 2017. You have 30 days to take 20 classes to be entered to win a FREE TDM Membership until the end of the year at each of our participating studios.

In addition if you’re a core member you’ll automatically receive $10 off your monthly membership until the end of the year.

Guess what else? It is FREE to sign up and you are not required to complete the challenge. TDM Nutrition, hosted by The 30 Clean is $4/day or $45 for 30-days. Use promo code CLEANA&S for reduced pricing.

WHEN

Align & Shine Challenge sign-ups are ongoing until 11:59pm PST on Monday, September 11th. Any class taken September 11th – October 10th, 2017 counts towards Align & Shine. You can sign up here or at your local studio.

WHERE

You can take class at ANY of the following Dailey Method locations and it will count towards your goal. Select your local studio at registration. Class packages are not transferable between locations.

HOW

Sign ups are available here on thedaileymethod.com site or in-studio. Sign ups via the app are currently not available.

You will be opted-in to email encouragement when you register, you’ll also receive motivating messages from The Dailey Method along the way. For participating studios, you will also have your challenge boards in studio to see how you are doing.

DO I HAVE TO ACTUALLY SIGN UP?

You do! You are only eligible for the Align & Shine rewards if you sign up for the challenge because we’ll only track students who sign up. Be sure to register by 11:59pm PST on September 11, 2017.

WHAT IS THE ALIGN & SHINE FACEBOOK GROUP?

You will have the chance to opt-in to an Align & Shine Facebook group where you will be grouped with other challengers in your region. Not a requirement but a great way to stay motivated.

HOW DO I TRACK MY PROGRESS?

You will be opted-in to email encouragement when you register, you’ll also receive motivating messages from The Dailey Method along the way. For participating studios, you will also have your challenge boards in-studio to see how you are doing.

WHAT IF I DON’T COMPLETE 20 CLASSES?

We’ll still love you! Simply setting a goal and making a commitment to your health and wellness is something to be super proud of.

WHAT’S IN IT FOR ME?

We don’t have enough space on this page to list the benefits!

But aside from better alignment and shining from the inside out after this incredible challenge, you will score some serious deals. ALL registered participants that complete the challenge are entered to win a FREE TDM Membership for the rest of the 2017 ($400+ value). One winner per studio.

  • Core Members: 20 classes in 30 days, $10 off your monthly membership until the end of the year (equivalent to 90 days) and in-studio recognition.
  • Non-Core Members: 20 classes in 30 days, exclusive deals on Dailey Method packages, our lowest prices to join Core Membership, and in-studio recognition.
  • New Clients: 20 classes in 30 days, exclusive deals on Dailey Method packages, our lowest prices to join Core Membership, and in-studio recognition.

If any of your questions are not answered here, do not hesitate to ask your studio owner, instructor or troupe of TDM staff. Everyone is here to help make this the best month of your year.

We got this!

It’s time! Align & Shine 2017

While we emphasize health and holistic well-being all year round at the Dailey Method, we are particularly excited for our Align & Shine Challenge – a time to revisit intentions and rekindle our commitment to take care of ourselves.

Last year, during the four weeks of the International Align & Shine Challenge, we saw transformation and growth from every angle. From the camaraderie of all the women and men who were dedicated to taking at least 4 classes a week to the energy that came from committing to cleaner eating habits, the feedback was incredible. We even made a few morning people out of those who usually hate 6am!

This year, we will kick off the challenge Monday September 11th and it will run to October 10th. It starts with a commitment to challenging yourself to take 20 classes in a 30 day period and then is amplified by daily self-care through small tasks that add up to big differences and lead to lifestyle habit changes.

Anyone and everyone can join. I know our teacher and staff community is fired up to join all of you in this challenge.

All you have to do is sign-up and track your progress on your studio’s challenge board! It’s that easy. What’s more, ALL registered participants that complete the challenge are entered to win a FREE TDM Membership for the rest of the 2017 ($400+ value.)

There are also great add-on Partners. You can do the 30 clean – a full 30 days with our personal favorite nutrition partner, or just do a drop in any day you want to take it a bit further.

If you successfully complete the challenge you will receive $10 off your core membership for the remainder of the year AND be entered to win 3 unlimited months of classes. Let’s do this! Align and shine together.

What makes this challenge even better is doing it with someone you care about or, even better, with a bunch of people you care about – and care about you!

So start with putting yourself first and signing up, be prepared to be prepared (planning is key) and enjoy the experience. After all, it is your time to Shine!

-Jill

 

Top