TIPS
Enjoy your LTD experience to the fullest…
see tips below
*CONNECT WITH COMPUTER, IPAD, MOBILE OR TV.
*NEWest VIDEOS found at BEGINNING OF SECTIONS - CHRONOLOGICAL.
*ALL MUSIC FOUND HERE.
* FOR RETRO RECORDED CLASSES (BASS, CHISEL, SIGNATURE + X) SPECIFIC PLAYLIST LINKS IN INDIVIDUAL DESCRIPTIONS.
*Wait 1 hour after waking before moving as this will protect your spinal health. If you go for a 15-20min walk this will shorten the time + no flexion nor extension.
*Eat Light 1 hour before workout but no sooner, if possible - to avoid intestinal cramping.
*Drink as much water as your body requires.
*1-4 oz of H2) for every 15min of intense movement. Pregnant + Breast Feeding Birthers will require more - I usually suggest a sip every 10min or so.
* Electrolyte replenishment immediately after a big sweat session.
*Protein + Carbohydrate reload after weight resistance work - within 45min, if possible.
sexual assault, miscarriage, abortion, ivf, iui + Hysterectomy
Recently Sexually Assaulted: please do not exercise. Grant yourself the time to heal.
Recent miscarriage: please do not exercise. Allow yourself the time to heal.
Recent abortion: please do not exercise. Give yourself the time to heal.
For all of the 3 above, often times the movements we will be doing will aggravate the cervix which is trying to close post miscarriage or abortion. Plus, we will be working in an area that has endured possible trauma from sexual assault, which may aggravate physical trauma =/or emotional trauma.
Undergoing rounds of IVF or IUI: please do not exercise until at least 16 weeks pregnant in order to support your body in implantation.
Recent hysterectomy: if are cleared for movement, please see a pelvic floor physiotherapist to rehabiliate transverse engagement prior to videos. Also, the next paragraph relates to you as well.
If any of the above apply to you but you are still itching to move for your mental health, with your healthcare provider’s blessing, of course, please do not use any weights whatsoever, absolutely no HIIT nor jumping of any kind (this includes Dance Cardio) and listen to your body’s cues intently.
TRANS COMMUNITY
Binding: please be mindful during any HIIT or Dance Cardio sections as the intercostal, lung + diaphragm ROM could be affected which may cause light-headedness. Take breaks often in order to catch your breath.
Tucking: take the time to adjust yourself throughout the video for your own comfort level during class. If a particular exercise is hurting you, please reach out to Ksenia as she’d like to try to find a solution to make it an enjoyable experience while still engaging the proper muscles.
Packing +/or Inserts: feel free to continually adjust yourself throughout the video to aid your own comfort level. Be mindful to wear maximum supportive underwear during HIIT and Dance Cardio as those movement modalities may cause uncomfortable chaffing. Again, if a particular exercise is hurting you, please reach out to Ksenia to see if a painless modification is possible.
Ksenia is still learning the correct vernacular along with possible physical modifications to aid the Trans community. She is more than open to learning from you along the way, as she believes that health should be accessible to all.
FOR PRENATAL + POST PARTUM BIRTHERS:
diastasis recti
If you have Diastasis Recti, please use the Prenatal + Post Partum class sections.
Diastasis Recti safe exercises are stipulated by individual video.