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Learning Online

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Learning Online

Have you ever bought any digital tutorials or courses? Or saved videos on Instagram, Facebook, or YouTube?
Chances are you grabbed them because wanted to remember and LEARN the material.

But, did work through them?

How has it been integrating what you learned into your dancing/living/teaching?

Or, are the videos collecting digital dust...waiting for you to give them a chance?

If you have gathered materials, especially if you PAID for those materials, but haven’t given them the attention you intended, how about getting out your calendar RIGHT NOW and booking yourself some self-learning time?

Creating Safe Space

Creating Safe Space

A reminder about your role in making others feel safe in class...

Last summer I took a workshop with Hannes Langolf at B12 Berlin that was both awesome and terrifying.

Some of the exercises, particularly the ones where we made loud, primal vocalizations one-at-a-time in front of the group of 40+, stirred up my insecurities. (Imagine yourself standing alone inside a circle of talented young dancers letting out your deepest moans trying intuitive howling for the first time.)

This is what Hannes said to encourage us:

National Book Lovers Day!

National Book Lovers Day!

It’s BOOK LOVERS DAY!

Have you ever seen those videos of little dogs held over water where they start moving their legs like they’re swimming?

I do the same thing—when passing book stores. I start pawing the air and panting, excited at the sight of so many books to fondle. I’ve nearly missed a few flights because I was having too much fun in the airport book store. I’ve even warned others about my compulsion: "If we pass a book store...do NOT let me go in."

In celebration of Book Lovers Day, I’d like to share with you some of my all-time favorite books and recent reads.

A Few of My Favorite (Amazon) Things...

Want direct access to my top choices in books, footwear, travel supplies and more?

Check out my Amazon portal here and some of my picks below:

Featured
Fitkicks
Fitkicks

I’m a big fan of Fit Kicks for shorter bouts of walking (grocery runs, flights, dance moments and neighborhood strolls). I particularly appreciate Fit Kicks’ playful pattern options—I consider these the funnest looking minimal shoes I’ve come across. Plus, the price point is excellent.

On the foot, they feel like a yoga mat sole with Lycra top. However, be warned, some of them fall apart rather quickly (but not in a way that makes them un-wearable. You might see a seam fraying or a small may hole develop). They aren’t built to become your all-day everyday shoe.

IMO, these are not good for all-day walking (on paved or natural surfaces) because my foot slides around inside a bit and tends to cause either some cramping or fatigue as a result. (To be clear it’s not the lack of support, it’s the sliding movement of my foot in the shoe). Because of the stretchiness, these are also not a good choice for hiking. Pro-tip: wear lightweight no show toe socks with Fit Kicks to prevent stink.

Click HERE to learn more and purchase.

No Show Running Five Fingers Crew Ankle Toe Socks
No Show Running Five Fingers Crew Ankle Toe Socks

I lovingly call these my Mickey Mouse gloves because of how they look on the foot. I wear these inside all of my minimalist shoes to prevent stink and I’ve found it makes quite a difference. Since they absorb sweat, wearing socks like these keep your minimalist shoes form getting stinky.

Click HERE to learn more and purchase.

Skinners Minimalist Barefoot Sock Shoes for Men & Women
Skinners Minimalist Barefoot Sock Shoes for Men & Women

I probably wear these more than any other ‘shoe’ because they let my feet be...my feet.

According to their size chart I should wear a medium (I wear a size 41). However, I had to upgrade to a large so there was more room up front for toe spread. The mediums, though the correct length, were tight on my toes . If you have a particularly wide forefoot, and you are near the upper end of your size bracket, consider sizing up.

Now, by most standards these are not the cutest or sexiest shoes available. People will look at you in astonishment as your spring down the street in ‘socks’. I may not love how they look, but my skeleton greatly appreciates them, especially when worn on natural surfaces. And yes, it can be intense on sharp rocks, but the shoe is very unlikely to puncture. I’ve walked on many rocks and broken glass and luckily it has not pierced the shoe.

Good news, if you are a US resident and you don’t have TSA pre-check, you can get through without taking them off since most people just think you are wearing socks. Score!

Click HERE to learn more and purchase.

Women's Handful Adjustable Bra
Women's Handful Adjustable Bra

Hands down, for me, it’s Handful’s adjustable bra. In fact, it’s hard to get me to wear anything else. Handful packs the most flattering cup inserts I’ve ever found. The straps are wide-set (no headache, thank you) and also thin-they look nice if showing but they don’t dig in.

These bras fit a range of bust sizes (XS-XL). I am a 34 C/D and I wear a small in this brand, but typically I am a medium. This particular style is not a high-impact bra, but excellent for day wear dance and yoga-ish activities.

Will this work for the page? What else do I need?

Click HERE to learn more and purchase.

SHD Pill Box Keychain Waterproof Single Chamber Stainless Steel Pill Organizer for Outdoor Travel Camping
SHD Pill Box Keychain Waterproof Single Chamber Stainless Steel Pill Organizer for Outdoor Travel Camping

You know what makes bland food better, salt! You know what is better than table salt? Your own high quality, high mineral salt! I fill this pill container with salt and then sprinkle away to make my bland food more palatable and add trace minerals.

Click HERE to learn more and purchase.

Grip Strength Trainer and Hand Strengthener
Grip Strength Trainer and Hand Strengthener

Losing your mind while waiting in line? Squeeze the %$#^ out of a rubber donut! I keep this grip trainer strapped to my bag. Sometimes it’s a conversation starter, which leads to me pushing it into someone’s hand saying ‘Here, squeeze my donut’.

Click HERE to learn more and purchase.

Trideer Pilates Ball, Barre Ball, Mini Exercise Ball
Trideer Pilates Ball, Barre Ball, Mini Exercise Ball

I use this as a back support when partially inflated, and as travel pillow when more fully inflated. It’s very packable and and easy to inflate (just blow) and deflate (just squeeze).

When I use it as a pillow, I wrap a piece of clothing around it so that my face doesn’t adhere to rubber. Since it’s grippy, it tends to stay put on my shoulder, or knee (I sleep in all kinds of ways on the plane) and serves me better than other travel pillows I’ve used.

Click HERE to learn more and purchase.






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The Return of the FM YouTube Channel!

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Before I really knew what Flow Movement was, I filmed floor and mobility tutorials in the basement of Body + Pole. The videos were posted on YouTube without much of a plan; I just wanted to share my work with more people, and the internet was the way to do that. 

Occasionally, people approach me and tell me that they’ve learned a lot from those videos or still use the content in their own teachings. I’m always surprised since I haven’t put tutorials there in years, but lately, I’ve been feeling called to post more on YT. Since I have a lot of unused footage (by “a lot”, I mean hours worth...let’s not talk about it), I’m starting to edit and voice over that material. 

Here are two recent uploads — the Basic Floor Flow Loop and a Spinal Wave Upgrade:

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Free Spinal Wave Upgrade!

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Free Spinal Wave Upgrade! 🐍🌊👍🏻 This video shares some tips for articulating and sensing the reverse wave/tail-initiated/bottom-up wave. I can go on about spinal wave details for HOURS (days even...), but even a few minutes can make a difference. This video is focused on feeling and visualizing the origin of the wave (pelvic movement).

A few things to note:

  • For maximum benefits, wave anytime anywhere. Even micro-waves are great for you. You don’t have to latch onto your pubic bone (like I show in the video 😂)

  • Any part of the wave that feels jerky, ‘vague’, or that you want to rush is where you should slow waaaay down and add more internal tension. Move like you had an immobilizing thick rubber suit on... but still really wanted to wave.

  • If you short-circuit and revert to the top down wave 🔝, take a breath, and return your focus to the motion of your tail and pubic bone🔂.

  • You might also enjoy imagining that you have a broom in your crotch and you are sweeping the floor real good 😉.

    Enjoy! #spinalwaves #spinalarticulation #healthyspine #pelvictilt

Why Attention to Contact is for Everyone

Why Attention to Contact is for Everyone

If you look at any beginner movement class, you'll see widely-varying degrees of bodily awareness. However, regardless of how someone moves, with a little bit of cueing, anyone can feel if they are in contact with the floor or not.

You don’t need skill or imagination to sense your contact with the floor. You may not be paying attention to it most of the time, but it doesn't require anatomical awareness to grasp what 'weight-bearing' is or to notice which of your parts have the most pressure.

Weight bearing is a constant thing (unless you are temporarily airborne, space traveling, or swimming, you are bearing weight, somehow).

Yet, the details of rolling contacts are rarely zeroed in on outside of higher-level movement environments. But...they could be.