Reconnect with Yourself at the Fall Health & Wellness Expo

Free fitness classes, health screenings, giveaways, and vendors galore!  It’s time to focus on your mind, body, and spirit at our annual Fall Health & Wellness Expo. On Saturday, October 10th, from 10:00 am to 2:00 pm, visit the Movement Works studio and try out free classes and talk with practitioners  and a variety of holistic marketplace vendors for expert advice and tips to improving your health and inner peace. 

  

Our Annual Fall Health & Wellness Expo will feature local holistic and health practitioners, including Family First Health Center of Shallotte, North Carolina, and True Health Chiropractic in North Myrtle Beach, South Carolina, offering health screenings and information to promote a healthy, balanced lifestyle.  We’ll also host a variety of vendors like Jeunesse Global and Issential Infusions showcasing a wide array of health, beauty, and lifestyle products.  Throughout the day we’ll also host free demo classes for youth and adults.

This half-day complimentary expo is dedicated to wisdom, fitness, wellness and health for people of all ages.  Come immerse yourself in a collaborative, creative environment! 

Fall 2015 Youth Programs

As the new school year begins, the importance of academic success is on every parent and student’s mind as they play less and study more.  But let’s not forget the significant role that extracurricular activities play in a well-rounded education.    

It’s no secret that children who participate in dance, movement, music, and stillness acquire benefits that enrich every aspect of their lives and improve their personal mind and body growth and development.  According to the National Dance Education Organization, dance helps children mature physically, emotionally, socially, and cognitively. The physical benefits of dance are widely accepted, but the emotional, social and cognitive attributes have only recently begun to be appreciated.

Movement Works is dedicated to inspiring young students to express themselves authentically through a wide variety of classes in our fall youth program for every age – toddlers to teens and everybody in between.  Our classes cover all the classic disciplines including creative movement, toddler dance, jazz dance, creative yoga and tumble, choreography and improvisation, modern, tap, ballet, hip-hop, yoga, karate, and Musikgarten.

Designed to uplift the spirit while strengthening the body, our Fall Youth Program classes are the perfect creative outlet that not only exercise the body, but stretch the mind beyond belief.  Through our classes we teach: 

• fundamental gross motor skills
• balance, coordination, and posture
• teamwork
• individual expression
• self-awareness
• confidence
• control
• musicality
• syncopation skills
• strength and flexibility
• character development
• self-discipline
• self-empowerment
• positive self-talk 

As if that’s not enough, our classes help kids tune into their inner strengths and discover a sense of calm.

We invite you and your children to share this experience with us and welcome you into our community as we celebrate the youth through movement, music, and stillness.  Check out our Fall Youth Program schedule and see our full course descriptions here. 

​

Did you know… that in just one brief daily session of yoga, babies get as much physical activity as if they were handled for a few hours?  The same benefits that adults and children receive from the calming, fluid movements of yoga are the same for babies. Movement Works is adding Yoga Flow and Play on

Mondays this fall for families to enjoy with their children of all ages.  Yoga Flow & Play is a creative adult flow class for all skills levels allowing bonding time with your loves ones.  View our schedule for times and information.  

5 Reasons You Should Try Pilates

So just what is Pilates and why should I being doing it?  We’re glad you asked!  Pilates is similar to yoga, but the movements concentrate on your body’s core – abs, obliques, lower back, inner and outer thighs, and your booty.  The system of exercises was created by Joseph Pilates to improve  

strength, flexibility, muscular endurance, coordination, balance, and posture and can significantly transform the way your body looks and feels. Using your body’s own weight to perform most of the exercise, Pilates builds muscle and definition without the bulk, giving you a long, lean, toned body.  If that’s not enough to try Pilates, check out these other reasons:    

1.  It's kind to your body
Most of the exercises are performed lying down or sitting, and are low impact, making Pilates safe and gentle. 

2.  It gives you variety
Pilates offers so many different exercises and progressions, that just as you think you’ve mastered all of the moves, there’s a harder version to keep you challenged and engaged without getting bored.

3.  It develops a strong core
The “core” describes the center of your body which includes the deep ab muscles and the muscles along the spine.  A strong core enhances balance and stability which can help improve the way your entire body works. Not to mention the added benefits of flat abs!  

4.  It gives you a long, lean look
Unlike the bulky results from traditional weight-bearing exercises, the movements in Pilates improve muscle elasticity, flexibility, joint movement, and posture, which means you’ll stand taller and appear longer and leaner. 

5.  It improves your mind-body connection
Pilates requires you to focus on multiple functions at one time:  your breath, your body, and how they interact together. By concentrating on these things, you’re less likely to think about chores, work, and kids to give your mind a rest and your body a great workout.  

Of course, there are so many more benefits than these five. So come on out and try it!  You’ll be amazed at the transformation in your well-being without taking a toll on your body.  Movement works offers Pilates on Tuesday mornings at 8:30 and Friday mornings at 9:30. 

Barre Blast Instructor Barbie Milliken Kinlaw gets up close and personal with Movement Works about the benefits of Barre class.         

                                                                                        

Barbie has spent years developing her passion for fitness and dance into a lifestyle reality. You may already be familiar with her Zumba classes where she infuses the positive power of dance with a calorie-burning, body reshaping dance fitness party. But did you know that Barbie also teaches Barre Blast, a combination of postures inspired by ballet, yoga, and Pilates. Don’t worry, you need never to

have stepped into a pair of ballet slippers to participate in Barre Blast. Here Barbie walks us through the Barre philosophy and why it’s so beneficial as an exercise routine or any age and athletic-level.

MW:  First things first… Barre Blast is NOT a dance class. Tell us what it is exactly.

Barbie: No, it’s not a dance class. I think people get scared off by the “barre” name and automatically think ballet.  It is a highly effective full body workout that fuses Pilates and ballet postures to strengthen and tone your entire body. Each class consists of a warm up, an upper body work with hand weights, a combination of high intensity sequences of thigh, seat and core exercises at the barre, mat work involving planks, push-ups and abdominal exercises. We finish each combination with a releasing stretch to lengthen the muscles and improve flexibility.

MW: How did you get interested in Barre fitness, and where did Barre Blast come from?

Barbie:  While searching for my next fitness routine, I came across a barre class and was hooked. After completing a training course I teamed up with friend and fellow instructor, Rhyne Page, to create Barre Blast Fitness. We don't follow any particular barre method, but pull from her extensive dance background and my group fitness experience. I am a licensed Zumba and certified Barre instructor. 

MW:  What are the benefits of Barre Blast?

Barbie: Barre blast has many benefits, a stronger core which results in better posture, a lifted and toned backside, more muscle definition in the arms and thighs, and the overall feeling of peace and serenity that the Pilates elements bring to the workout. I have many students tell me they feel tired, but more grounded and relaxed after class, the long stretch at the end is nice way to finish.

MW:  What age groups and skill levels does Barre benefit?

Barbie: Barre Blast is very inclusive. We have all ages and skill levels in our classes, and there is no need to have a dance background as this is a fitness class not a dance class. There is zero impact on the joints and everyone can move at their own pace. We are here to help and love what we do, all questions and concerns before, during, and after class are welcome. Don't be afraid to ask for help! 

MW:  So what can someone expect from the first class?

Barbie: I would suggest arriving about 15 minutes early for the first class so you can speak with me and I can explain how to hold your body and perform the exercises correctly. It is important to have correct form in Barre Blast for the movements to be effective and safe. You will need hand weights and mats, we have these available or you can bring your own, I also suggest grippy socks, but they are not required - barefoot is acceptable.

MW:  Any final words of wisdom you can give us?  

Barbie: I have so many people tell me they are intimated to try this class! Please be assured you will not be walking into a class full of ballerinas doing pirouettes. You will however get a great workout and meet some awesome, supportive people in a judgement-free and caring environment. Come by and see me, I can't wait to help you achieve your fitness goals! 

We hope you’ll come check out Barbie’s Barre Blast fitness classes Movement Works in Calabash on Monday evenings from 6:00 p.m. to 7:00 p.m. and Saturdays from 9:30 a.m. to 10:30 a.m.  Let Barbie help you get over your fear of the barre and have a blast!    

5 Reasons to Practice Tai Chi

Tai Chi is a centuries-old Chinese practice entrenched in Chinese meditation, medicine, and martial arts, designed to exercise the mind and body using gentle, fluid postures that create an orchestrated dance, that benefit both the mind and body. Here are 5 reasons you should practice Tai Chi.

1. Increases strength, flexibility, balance, and coordination. Research suggests that tai chi participants are twice as likely to have no trouble performing moderate to rigorous activities as nonparticipants.

2. Improves heart function and decrease blood pressure. Researchers at Harvard Medical School and the Beth Israel Deaconess Medical Center revealed in the journal Archives of Internal Medicine that patients with chronic heart failure experienced a better quality of life and mood if they regularly practice Tai Chi.

3. Heightens Sleep.  Researchers have found that tai chi participants had improved sleep quality and duration. The benefits are similar to those gained through medication or cognitive behavioral therapy.

4. Fights stress, anxiety, and depression.  Tai Chi is all about relaxation. The gentle, slow postures

release tension in the body. As you continue your
practice, you’ll instinctively use the practice to release tension.

5.  Gives you enjoyments so you’re more likely to stick with.  One of the best reasons to practice Tai Chi is that it’s enjoyable, which means you are more likely to continue to practice long enough to see results. 

Tai Chi is a low-impact, weight-bearing, aerobic, but relaxing exercise that benefits participants of all ages.  Movement Works offers Tai Chi classes as well as other martial arts related classes. Check out the schedule at Movement Works. 

Did you know… That extreme heat is responsible for an average of 658 deaths in the U.S. ever year – that’s more than tornadoes, hurricanes, floods, and lightening deaths combined, according to the National Center for Environmental Health.  Little League, beach volley ball, kid’s day camp, runners, joggers, and even dog walkers, no matter the activity, everyone is susceptible to heat-related illnesses like heat cramps, heat exhaustion, dehydration, and the most serious, heat stroke, which can lead to organ failure and death if not treated immediately.  Career athletes have the luxury of a personal trainer and medical staff to help them monitor their performance and their health, but anyone, young or old, who plays a sport for school, company function, or just for fun, should know the warning signs of heat-related health illnesses.  Be mindful of these signs and protect yourself while at play or work.

Early Warning Signs of Heat Exposure

•             Headache, dizziness, faintness

•             Irritability, anger, mood change

•             Fatigue

•             Heavy sweating

•             Heat rash, prickly heat

•             Muscle cramps

•             Changing to breathing and pulse rate

•             Dehydration

As Heat Stress Worsens

•             Trouble catching breath

•             Strong rapid pulse changes to weak rapid pulse

•             Severe headache

•             Sever muscle cramps

•             Disorientation

•             Skin feels hot and dry

•             Severe dehydration

•             Cessation of sweating

•             Exhaustion

•             Coma or possible death

Freedom…To Do, To Be, and To Renew

The sights and sounds of fireworks, the dogs and burgers on the grill, the family and friend gatherings, and

those amazing red, white, and blue colors showing up everywhere. You know summer has officially arrived when we kick-off the Fourth of July festivities, thanking those fabulous forefathers of ours for giving British rule the boot, and declaring our independence in 1776!  But July 4^th isn’t just a day to celebrate our freedoms as a country. Think of it also as a national holiday to commemorate YOU. Give yourself a pat on the back for being who you are, and give yourself the freedom to let your own unique light shine through. Sometimes it’s easy to get caught up in negative chatter – either external or your own berating internal voice – and let the perceptions and opinions of others persuade you to doubt who you are, or hamper who you want to be.  Allow yourself the freedom to just be.

While you’re at it, give yourself permission to do nothing as well. These hot, languid lazy days of summer are so tempting to stay inside and hibernate. That’s not only acceptable, it’s encouraged! Did you know that resetting your brain is just as important as resetting your body. If you’re taking a summer vacation, take it to the fullest and expand and rest your mind. You can:

• Read a book
  
• Write a book
• Write in a journal
• Listen to music
• Put a puzzle together
• Sew a dress
• Paint a picture
• Mediate

No matter what you do, just be. Be with family, be with friends, be with nature, be by yourself, be mindful, and most of all, let yourself be free to enjoy the experience of rest, relaxation, and renewal. Your brain will thank you!

Happy Fourth of July!

Fitness Instructor Denise Galiano shares advice from her personal fit file – just in time for her Women of Power workshop

You’ve probably seen Denise around the Movement Works facility – beautiful, raven hair, fit body of a twentysomething, you can’t miss her.  But I’ll let you in on little secret… Denise is 50 years old. Yep, 50. And not that that’s old by any standards, but you’d never know her age by looking at her…or trying to keep up with her in Piloxing and Funk-Fit classes. On Saturday, June 27^th at 11:00 a.m., Denise is holding a two-hour Women of Power workshop at Movement Works in Calabash, North Carolina to let you in on her secret for staying young and healthy. She'll talk about the benefits of strength training using your own body weight, free weights, barbells, and different techniques.  Here Denise gets up and close and personal with Movement Works about growing older healthier and happier, eating healthy, and teaching others how to strive for fitness for life.  

MW: What’s a typical day like for you?

Denise: I hit the floor running at 5:30 a.m. until 10 at night. I typically work a 50-hour week, and I

teach classes every night Monday through Friday, and some Saturdays.  In between, I find time to choreograph my routines, take classes to learn new training and fitness programs, and research fitness and nutrition. Oh yeah, let’s not forget the family – a home, kids, and a grand baby. 

MW: Whew, that’s a busy schedule! What keeps you motivated to keep it up?

Denise: My students are my passion and my drive. It is because of them that I keep doing it. Don’t get me wrong, I would still do my workouts either way, but to see my students change in attitude, appearance, and just get physically stronger is what drives me every day.

MW: Obviously staying active is a big part of what makes you look so great.  Do you have any advice besides staying physical you can share?

Denise: I eat very healthy… but I do cheat here and there.  I eat 6 to 7 times a day, very small healthy amounts. This keeps my blood sugar and metabolism in gear. I am a vegetable girl. I eat meat maybe 10 times a year, but then I suffer for it the next couple of days. You don’t realize how good you feel until you eat the wrong foods.

Food and fitness go hand-in-hand. You will have great success with this combo. My suggestion is start by replacing one unhealthy snack with one healthy snack a day, once a week. Fit for Life is the goal here.  Not a fix for a month. Please remember, this works for me and I am not a nutritionist. Everyone is different.

MW: So you’re holding a strength-training workshop at Movement Works on June 27^th. Can you tells us how strength training can benefit women in particular?

Denise: First of all, there are so many benefits to strength training. Did you know you start losing bone density at the age of 20? Lifting weights helps keeps your bones strong, along with helping reduce or eliminate knee and back pain. It makes you physically stronger to help with everyday functions like balance, depression, internal health, and of course, weight loss – all of which makes you look and feel stronger. Remember this:  muscle burns fat!!!

Everything you do – from Zumba, which is a great start, to weightlifting, HIIT, interval training, tabata, to Plyometrics – has different benefits for your body. It’s a natural instinct to just stick with cardio, but don’t sell yourself short and settle for just cardio. We as women owe it to ourselves to move forward, try something new.  We’re all worth it!  Remember, get fit for life!

MW: What can participants expect from the Women of Power workshop?

Denise: I’ll teach proper form and different styles of workouts so everybody can see what works for them individually.  You’ll be surprised at what your body can do if you just try.  I’ll also introduce Piloxing Knockout, a whole new way of performing high intensity core strengthening exercises influenced by boxing, functional training, cardo and plyometrics. at the workshop.  You’ll love it, it’s one of the greatest workouts for women.  The best advice and motivation I can give is to remember that anything worth doing takes time and commitment, and it may not always be easy, but it will always be worth it.

We hope you’ll come check out Denise’s Women of Power strength training workshop at Movement Works in Calabash on Saturday, June 27^th from 11:00 a.m. to 1:00 p.m. The cost is $15 if you pre-register, and $18 the day of.  Let Denise inspire healthy habits for a lifetime!