Improve your movement

… with the 6 essential pilates concept: Part 1 – CenteringTracey Katof, Enforced Arch

Centering means beginning movement from what is referred to as the powerhouse or core. In pilates, the center of the body is located between the lowest ribs and pubic bone.  By initiating all movement from this region, the rest of the body will be able to align and move more efficiently.

Many people think the core is just the abdominals and then think of a crunch or situp. In pilates we know that the core includes the abdominal, lower back, and buttocks.  It is a misconception that in order to engage your core, you must bend the spine (like in a crunch), hold your breath & press your abdomen outward. In actuality, it is the opposite!  First of all the spine does not need to bend in order to engage your core.   The core can engage without any structural change of the body. Second, breath is essential for your muscle strength and endurance.  And Finally, a strong core is a tight and pulled in feeling.

Try it out: This can be done standing, sitting, laying down and basically in any other position. If someone is watching you, they should not see your body change positions.  I like to think of the core as I would a fist.  To make a fist I curl my fingers in, wrap my thumb around and squeeze.  I ask my clients to engage their core in a similar way.  Think of pulling the core muscles inward and like a fist, wrap the muscles around the spine. You will feel an intense 360 degree tightening of the core.  This is your powerhouse!

Part 2 – Concentration

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Footloose In New York City

Did you know it’s illegal to dance in most bars, restaurants and even well established clubs in New York City? Or that, unless it’s a performance, dancing is not recognized as a form of expression protected under the First Amendment?

In 1926, while liquor was bootlegged and Jazz was shaking things up in Harlem, New York City instituted the Cabaret Law that required establishments serving food or drink to obtain a separate license before permitting any dancing or live music on their premises. This law successfully sought to police and restrict the interracial mixing happening in dance clubs uptown. Almost 100 years later, though times and racial attitudes have changed, the Cabaret Law is not only still in effect and enforced, but contemporary zoning regulations effectively make dancing with your friends absolutely illegal in large parts of the city!

New York’s restrictive dancing regulations affect not only individual dancers and communities, but businesses too, who suffer under the weight of intransigent bureaucracy, legal costs, irregular enforcement and disproportionate fines. Consequently, the number of legal venues has also been declining at an alarming rate. In the 1960s, in the Five Boroughs of New York City there were over 12,000 Cabaret Licenses. By 2008 there were only 179 and as of September 4th 2012 – just 135. (See details here)

After an attempt to repeal the Cabaret Laws on First Amendment grounds failed in 2006, the only avenue toward meaningful change now is through legislative action and we need your support! Please help us repeal the 1926 Cabaret Law and remove the following 7 words from the Zoning Code: “or establishments of any capacity with dancing.” These reforms will have no effect on the applicability or enforcement of any of the numerous noise, fire, safety, alcohol and drug ordinances that keep our persons and venues safe and our neighborhoods livable. Help us free dancing by signing this petition and voting for candidates who support and advocate for it!

Social dancing should be freely available to anyone and everyone in any venue in the City of New York where it is safe to do so. No neighborhood should be zoned “No Dancing Allowed.” Local communities and small businesses should be allowed to dance and flourish. (SOURCE)

PLEASE visit Change.org and sign/share the petition to repeal this archaic law HERE!

Article written by and brought to you by Ina Sotirova.

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Bettina May at Nurse Bettie

Bettina May, Nurse Bettie, Enforced ArchI had a night out on the town with Bettina May. We met up in the Lower East Side at Nurse Bettie where she performed to Shoo-B-Doop and Cop Him by Betty Davis. She wore a pleather one piece and looked ravishing.

Falafel, Enforced Arch

She then took me to a new vegetarian falafel shop around the corner where they make fresh whole wheat pita bread every hour. It was the freshest falafel sandwich I’d ever had.

Bettina May, Enforced Arch

A fun nite, as always, with Bettina May! Check out her performance schedule HERE.

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First Steps To Weight Loss

PART 1: Stop Drinking Calories!

THE BIG PICTURE
When we say “body weight” and “weight loss”, we are usually talking about fat mass and decreasing it. Muscle and other tissues make up a lot of our weight also, but few people are trying to “lose muscle mass”! Bodyfat is generally stored when we eat more food than we need, storing extra calories in our fat tissue for the next famine. The problem, of course, is that in modern, Westernized countries, there is no famine. Instead we have near-constant opportunities to feast. In this article series I’ll be laying out some no-nonsense approaches to reducing calories and increasing nutrients in the food we eat. This strategy, along with appropriate exercise habits and other healthy habits, is the key to maintaining a healthy amount of fat in our bodies.

LIQUID CALORIES
Stop drinking calories! Liquid calories tend to increase your total calories (consumed energy) per day, but, because they are mostly nutrient-poor, they decrease your daily nutrient intake. This means a tendency toward fat-gain and decreased health.Sugary Beverages

Examples of Liquid Calories:
-Juice, even fresh
-Milk, dairy or nondairy
-Alcohol
-Energy Drinks and soda pop, even sugar-free

Replace with:
-Tea, especially green/white/black
-Carbonated Water
-Vegetable Juice, especially that made from green vegetables (carrot juice is still very high in sugar and lower in nutrients than green vegetable juice)
-Whole Food Smoothies, especially those containing both fruits and vegetables

HERE’S WHY
Juice, usually made from fruit or carrots, is essentially sugar water with a small amount of some vitamins. So many nutrients, including fiber, are lost when juicing fruits, that the end product can hardly be considered healthy, even when fresh-squeezed. Eat fruit instead!

Milk is also a low-nutrient food. While most milks (nondairy included) are high in calcium and Vitamin D, these are only two nutrients, and there are thousands of nutrients that we should be getting in our food. Also, milks are somewhat high in sugar, and non-skim dairy milk (along with coconut milk) is high in saturated fat and further increases your calories per day without significantly increasing your nutrients per day.

Alcohol is a low-nutrient food. Some benefits are conferred from moderate alcohol consumption (1-2 drinks per day), but these benefits might be outweighed by simply eating another small salad per day instead of drinking alcohol. If you are physically quite active, 1 alcoholic drink per day is probably fine.

Energy Drinks are not healthy. They are generally made out of carbonated water and sugar with a handful of vitamins and stimulants thrown in. Caffeinating oneself frequently as a lifestyle choice is a questionable practice on its own. But regularly consuming energy drinks is like regularly drinking soda pop, also called liquid candy.

What about sodas and energy drinks that are sugar-free?
Artificial sweeteners are linked to a slight increase in body weight. Why? The prevailing theory is that consuming fake sugar confuses your body’s ability to sense when real sugar is being eaten. That means that when you do eat real sugar, like from some orange slices, your body is less-well equipped to deal with these sugars since it believes they are fake sugars. Personally, I consume drinks with real sugar those few times per year when I splurge on super sweet beverages.

HEALTHY REPLACEMENT DRINKS
Tea, from the tea tree (different than the “tea tree” plant from which “tea tree oil” is obtained), is green, white, or black, depending on how much the leaves are processed after harvest. All three are full of nutrients, free of calories, and will benefit your health. Black has the most caffeine, green the least.

Water and carbonated water is healthy stuff. Drink in abundance! Actually, a sign that you are well-hydrated (but not over-hydrated) is having urine that is slightly yellow, but mostly clear.

Vegetable JuiceVegetable Juice, especially that made from green vegetables, is very good for your health. Low in sugar but very high in nutrients, green vegetable juice is a great addition for anyone. Watch out for vegetable juice that is based on celery or cucumber, since this is lower in nutrients than juice made primarily from vegetables like romaine, kale, broccoli, and spinach.

Whole Food Smoothies contain all the stuff that the whole food has, it’s just mixed and “pre-chewed” for your enjoyment. As long as you drink them somewhat close to when they are made (try 10-20 minutes), drinking whole food smoothies can be a super healthy way to go. Try mixing fruits and green leaves. You’d be surprised how many leaves (like spinach or romaine) you can add before you taste them. It’s like a fruit salad meets a green salad, and super convenient. You can also add other flavors by throwing in some cinnamon, unprocessed cocoa powder, ginger, etc.

What About Athletes?
Athletes have higher–sometimes much higher–calorie needs, and liquid calories can be a good way to get those additional calories. It’s still smart to get calories from nutrient-dense foods though, since the body needs more nutrients to repair from increased physical activity. I recommend that athletes consume 1 or 2 calorie-dense smoothies per day that include lots of fruits, green leaves, and nut butter, like the one below:

Recovery Smoothie:
2 bananas, 3 cups mixed greens, 1 cup blueberries, lots of cinnamon, whole food hemp protein powder, 3 TBSP peanut butter, water. Blend until smooth. Makes about 4 cups.

Part 2: Eat Salad Every Day

DISCLAIMER: The author is neither a nutritionist nor registered dietician. Information contained herein was gathered from many sources and can be found in the literature of such organizations as the World Health Organization, the American Dietetics Association, the American Council on Exercise, National Institutes of Health, and others. Consult with a physician before making changes to your diet or exercise programs.

For more about the Author, Sebastian Grubb visit: SebastianGrubb.com

Posted in Fuel, Movers, September 2012 | Tagged , , , , , , | 2 Comments

Edmonton Fringe Festival Part 5

The Man Who Wasnt There, FT Collab

While in Edmonton, Canada for The International Fringe Festival the cast of The Man Who Wasn’t There took time to Busk on The Fringe Grounds. This not only gave us more opportunities to perform but was a fulfilling way to connect with people and invite them to our show!

I’ve cut together a few great moments. Check it out:

Edmonton FRINGE – Part 1
Edmonton FRINGE – Part 2
Edmonton FRINGE – Part 3
Edmonton FRINGE – Part 4
Edmonton FRINGE – Part 5
Edmonton FRINGE – Part 6

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Edmonton FRINGE Festival Part 4

Edmonton FRINGE Festival, The Man Who Wasn't ThereOur tech rehearsal is finally here which means we get see the performance space for the first time. The Fringe festival only allows 3 hours in the space to take care of all technical issues such as; lighting, sound, spacing, etc. We managed to cover all our bases and more. By more I mean we managed to sneak in a little photo shoot.Edmonton FRINGE Festival, The Man Who Wasn't There

Edmonton FRINGE Festival, The Man Who Wasn't There

Edmonton FRINGE Festival, The Man Who Wasn't ThereOur venue is on the King Edward School campus, only two blocks from the FRINGE sight. The school is absolutely breathtaking!Edmonton FRINGE Festival, The Man Who Wasn't There

The King Edward School first opened its doors to students March 9th, 1914, the Edmonton Bulletin newspaper was moved to note that its new shower baths “will be a novelty to many of the children, who never before saw hot water come down like rain.” The new school also featured 17 classrooms, an automatic heat regulator (also notable for its day), separate playrooms for boys and girls and dedicated manual training and domestic science rooms.

Named for the eldest son of Queen Victoria, King Edward was the first school in Edmonton constructed with reinforced concrete. The Bulletin reported it took a million pounds of cement and one long train load of gravel, millions of brick (sic), miles of pipe, carloads of glass and in all about five train loads of material. But there is very little lumber or wood in the building, for it is built to be fireproof. (source)

We are honored to be performing in such a historic building in their community.Edmonton FRINGE Festival, The Man Who Wasn't ThereAfter tech rehearsal Lauren Cox and I, James Koroni, invited everyone over to our hosts home to eat dinner, prepared by us. Edmonton FRINGE Festival, The Man Who Wasn't ThereOur hosts have an organic garden that provides half of their produce and the other half comes in every Tuesday from a farming co-op, which is evenly split amongst local families. You basically receive whatever can be grown with current weather conditions in consideration. With our host family out of town there were so many veggies to eat. The trick is, you must use what is available which was mostly onions, potatoes, cucumbers, parsley and peas. We got creative with some tempeh and here’s the result:Edmonton FRINGE Festival, The Man Who Wasn't There

Marinated Tempeh with green pearl onions and string beans
Green onion, red quinoa
Garlicky baked potato wedges with parsley
Oven roasted sweet onions
Cucumber salad with cherry tomatoes

Edmonton FRINGE Festival, The Man Who Wasn't ThereWe’re excited to see how local produce can inspire every meal for the rest of our stay here in Edmonton.

A gallery from today for your viewing pleasure:

Edmonton Part 4

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Edmonton FRINGE – Part 1
Edmonton FRINGE – Part 2
Edmonton FRINGE – Part 3
Edmonton FRINGE – Part 4
Edmonton FRINGE – Part 5
Edmonton FRINGE – Part 6

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Edmonton FRINGE Festival Part 3

Edmonton FRINGE Festival, The Man Who Wasn't ThereAnd… it begins. Tuesday night after rehearsal was the official Edmonton FRINGE Festival kick-off. Before heading over to the event the whole The Man Who Wasn’t There family ate dinner at Chianti, an Italian cafe and restaurant in Old Strathcona.Edmonton FRINGE Festival, The Man Who Wasn't There

Edmonton FRINGE Festival, The Man Who Wasn't There

Edmonton FRINGE Festival, The Man Who Wasn't ThereWe reminisced about our journey here over a bottle of wine and merrily ate pasta at an affordable $8.99 a plate. Through our process, I can say that we’ve all seen tremendous growth and this was certainly something to celebrate.Edmonton FRINGE Festival, The Man Who Wasn't There

Edmonton FRINGE Festival, The Man Who Wasn't There

Edmonton FRINGE Festival, The Man Who Wasn't ThereAfter dinner we migrated to a cocktail hour at a local bar called The Pint. A private back room with a square bar at it’s center was surrounded by members of every show in the FRINGE this year. Accompanying each cast were hosts from Edmonton who had graciously taken each cast in for the two weeks.Edmonton FRINGE Festival, The Man Who Wasn't ThereThe rest of the night is simple: socializing, drinks, laughs, ketchup flavored potato chips, Oreo cookies and then Zzz’s.

Here are some photos from today:

Edmonton Part 3

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Edmonton FRINGE – Part 1
Edmonton FRINGE – Part 2
Edmonton FRINGE – Part 3
Edmonton FRINGE – Part 4
Edmonton FRINGE – Part 5
Edmonton FRINGE – Part 6

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Edmonton FRINGE Festival Part 2

Edmonton FRINGE Festival, The Man Who Wasn't There

After our first relaxing day in Edmonton we all went our separate ways because five different homes were taking us in for the next two week. For the first night Lauren Cox, Maya Oliva and I, James Koroni, went to a home just four blocks from The FRINGE sight. Our generous hosts have a two story home with a basement, a beautiful tree with two swings in it, three bright children and two handsome guinea pigs. In their backyard there’s a raspberry bush, two kinds of apple trees and every Tuesday a fresh shipment of organic produce is dropped off. Wow! Too much excitement for one day. We called it an early night.

Edmonton FRINGE Festival, The Man Who Wasn't There

A bright and sunny morning brought us into our second day in Edmonton. We knew there was a lot on our schedule so we had a slow morning to get ourselves grounded before embarking on today’s journey.

Edmonton FRINGE Festival, The Man Who Wasn't There

Our new hosts provided us with fresh strawberries from the farmers market, organic flax seed granola and freshly cut mango slices. I just mixed all three together! The sweet fruit with crunchy granola made the perfect breakfast with French press coffee.

Edmonton FRINGE Festival, The Man Who Wasn't There

We met at the FRINGE offices where we were each given an artist tag and transit pass to cover our travel expenses for the rest of our stay. We then took a car across the river to Mile Zero Dance where we will be rehearsing for the next few days.

Edmonton FRINGE Festival, The Man Who Wasn't There

Rehearsal went swimmingly. Maya Oliva, a Canadian born, Italian artist who now lives in New York City only joined our The Man Who Wasn’t There family a week ago. Today was officially her first day to run the entire piece. She not only came ready to execute what she had been given but also incorporated her own experiences and artistic voice. We’re excited to see her redefine the mother character in The Man Who Wasn’t There!

Here are a few moments from today’s journey:

Edmonton Part 2

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Edmonton FRINGE – Part 1
Edmonton FRINGE – Part 2
Edmonton FRINGE – Part 3
Edmonton FRINGE – Part 4
Edmonton FRINGE – Part 5
Edmonton FRINGE – Part 6

 

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Edmonton FRINGE Festival Part 1

FRINGE Festival, Edmonton, The Man Who Wasn't ThereAfter three months of rehearsal and performing in various New York City venues we, the cast of The Man Who Wasn’t There, were ready to depart for The FRINGE Festival in Edmonton, Canada. We excitedly and sleepily arrived at LaGuardia Airport on August 12th at 3:30 AM with hopes to get through airport check-in and security with ease. This wasn’t the case. Our check-in alone, with our group of nine people, took over an hour and a half to complete. We then arrived at Airport Security around 5:15 AM.FRINGE Festival, Edmonton, The Man Who Wasn't There

With a boarding time of 5:45 AM and our flight at 6:15 AM we thought we were set but that was before we noticed the line was longer than that of Splash Mountain at Disneyland.  This is when we started to sweat. Fortunately with our New Yorker sense of urgency and a lot of sarcasm we managed to get on our flight right on time.FRINGE Festival, Edmonton, The Man Who Wasn't There

We finally arrived at 1:00 PM with a warm greeting from our hosts, Heidi and Gordon.  Our hosts took us to their home in the south end of Edmonton. FRINGE Festival, Edmonton, The Man Who Wasn't There

FRINGE Festival, Edmonton, The Man Who Wasn't ThereFRINGE Festival, Edmonton, The Man Who Wasn't ThereOur hosts live in is a cozy home with family portraits lining the stairwells, an organic garden with tomatoes, zucchini, pumpkins, apple trees etc. and a scent of fresh baked bread that filled every room. Heidi even crocheted a scarf for everyone in the cast and production crew!FRINGE Festival, Edmonton, The Man Who Wasn't There

FRINGE Festival, Edmonton, The Man Who Wasn't There

We spent most of the rest of the day lounging, drinking virgin daiquiri’s and eating veggie burgers. Our jet-lag soon wore off and we were basking in the sunshine of the most ideal day to arrive in such a charming city!

I’ve captured a number of moments for you to get a glimpse of our experiences here thus far. Enjoy!

Edmonton Part 1

[img alt="" src="http://www.enforcedarch.com/wp-content/flagallery/edmonton-part-1/thumbs/thumbs_img_5523.jpg"]
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Edmonton FRINGE – Part 1
Edmonton FRINGE – Part 2
Edmonton FRINGE – Part 3
Edmonton FRINGE – Part 4
Edmonton FRINGE – Part 5
Edmonton FRINGE – Part 6

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A Dancer In Need – Mishay Petronelli

Mishay PetronelliMishay Petronelli is an extraordinary dancer and friend in New York City. Her mother passed away on Friday, July 27 and with the high cost of funeral expenses, medical and legal fees, Broadway Dance Center has created a fundraising webpage for you to assist her family in this time of need. If you have the means to help please make a donation OR follow the link for opportunities to dance in support of her and her family.

DONATE HERE

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