Circus Retreat Performance at Extreme Hotel
So how do I put this… last night was amazing. Thanks for the show…? You girls were great. Can I put the tip in your bra…? Where did you learn those mean skills?… nope, that all sounds oddly sexual. But then again so are aerial arts and circus performances in general. But if you ask this team of highly skilled, highly talented, and highly ripped acrobats, they’d tell you that it’s an expression, and that creating each act is an extremely artistic endeavor. Circus girls I had the pleasure (ahem – again with the sexy words) of catching Kerri’s brand new show last night. Since the Sweet Retreats†k Team has only been at Extreme for ten days, their routine was still in the works and is still a little wet behind the ears. Of course this actually worked to their advantage. The girls bantered with the audience between sets, asking what everyone thought, and did back flips, walkovers, and handsprings while fluttering around like little birds. It was so natural it seemed like it was how they always interact with people. And when the beautifully elegant knife-dancing-Olga dropped her knife, we were all able to drop our jaws a little farther when she was able to recover with the same grace. circus crew at extreme Their one hour show kicked off with one of Kaiceitos‘ very own doing a graceful strength routine on the hanging bar, then an areal arts routine by Chloe and Kerri, followed by the circus boys on the beach throwing poi, which are basically burning balls of fire on sticks (ahem). This is actually a pretty big thing internationally, and we welcome poi dancers to our beach side paradise every year. The whole show was done to booming pop-hip-hop-technoey beats. The crowd went wild for the group, and I’m sure I’m not the only one that left vowing to myself that tomorrow I would pick up where I left off with my hand stands and by next week I’d be skipping town in search of some long lost circus dream. The best part about the whole thing is that I totally could have done that. Or so I felt. The sense of place that you get at Extreme is that anything is possible. Wake up one morning and you’re a circus freak – I mean circus pro, and the next day you could be on your way to being one of the first Olympian kite boarders in Rio de Janeiro, Brazil. My point is, this type of stuff just crops up all the time here. For all of you who surely share the same dream, Kerri is also kind enough to provide classes to the public for those who would like to learn the aerial arts, tumbling, handstands, trapeze and much more. Although this amazing group will be leaving us shortly, they do retreats twice a year at Extreme! Be sure to check our Facebook page and website for updates on Kerri’s Sweet Retreats at Extreme Hotel. circus crew By: Monica Rush
Dominican Hip Hop Group Lo Correcto
The hip hop collective, Cooperativa Empresarial Lo Correcto, or “Lo Correcto” is a united group of creative individuals who have fought to bring hip hop to the ears of the people in La Republica Dominicana. As most radio stations are overrun with the classic bachata and merengue music, their music offers an amazing urban sound with lyrics that provoke thought and plant the seeds of action. With a sound that has been likened to that of the Wu Tang Clan and Boot Camp Clik, these guys are rewriting what it means to be in the Dominican music scene. The minute I met the group of smiling, dreadlocked Dominicanos, I could sense that they had an amazing collective energy, and a shared understanding of their purpose. The group was borne out of a collaboration of art, hip hop, and expression in the capitol city, Santo Domingo. Before long, Extreme Hotel had the pleasure of hosting the group while they did a media tour on the North Coast of the island. They broadcasted live from Voodoo Lounge on Zulu Radio, and had two live performances in one night here in Cabarete. The best kept secret of their tour? During their mornings and afternoons when most rap groups would be succumbing to the gluttony of a party lifestyle, they were vigilantly rising with the sun, working out every day in our gym, and embarking on a healthier, more conscious lifestyle change. What prompted this? You might say that Cabarete is a meca for the fit and the to-be-fit. It’s where people come to play like they’re young again, and if you want to play like you’re a five year old, it’s best that you can keep up with a five year old. Enter trainer and jiu jitsu coach: Tomas Papo Sone. Papo has been in this game for years, and has been listening to Lo Correcto since ’98 when the group first came on the scene. He invited the group up to Cabarete to get a taste of the carefree beach-side lifestyle. The group leapt at the idea, especially when Papo threw in the promise of getting to work with the Dominican MMA fighter, Alex Garcia (euphemistically coined the Dominican Nightmare). The creative minds of Lo Correcto and Brazilian Jiu Jitsu Cabarete worked together to create a week of culture, change, fitness, and action. The result was a whirlwind education for both Extreme Hotel and also Lo Correcto. They brought us cultural vibes from ‘el Capitol’, and we gave them motivational tools and a fitness education.
Bed Time Yoga Postures
Yoga postures you can do while in bed? Absolutely. The other night, I found myself twisting and turning in bed all night trying to go to sleep. No exercise that day had me holding onto some pent up energy and had my mind was buzzing. Why not relax the muscles tension and calm my mind with a simple in bed yoga series. Here are some good twists and turns for bedtime relaxation. Reclining Bound Angle Pose with pillow or blanket Your deepest breath starts now. Reaching the top of my head away from my shoulders, and breathing deep through my nose, I felt an almost instant release of stress. I initially tried it without the pillow but I knew something was missing so I grabbed my pillow, put it between my shoulder blades to elevate my head for comfort and opened my shoulders and chest. -Pillow is optional but a great tool to open the shoulders. Make sure it is lengthwise down your spine with the top below your head allowing your head to drop back. -Don’t look for a stretch here. Squeeze your but and pull your knees apart once settled but then release the tension and breathe. Let gravity do the rest. -Hands palms up by your sides -Count your breaths in and out starting with 1 on your first inhale and 2 on an exhale. Go to 10 and start over at 1. Do this 2 times. 20 total. -Remember this is for you. If you want your hands folded across your chest. Do it. Want an extra pillow under your head. Grab one. Sometimes I prefer to splay my knees and do a forward bend over my feet (butterfly pose) before I lay back. Make this little bedtime practice your own. Spinal Twist I LOVE twists… I figure if I do them before bed then maybe I won’t wake up in a tornado mess in the middle of the night. If done right this should have your eyes rolling to the back of your head with this sublime back release. Bed set up is important so you don’t twist off your bed. If you twist right, start on the left side of the bed, and vice versa. -Like all postures, make sure you reach tall through the body to lengthen the spine. -Before you twist, take a HUGE inhale through the nose and hold as you send your leg across the body and release your breath fully when your knee touches the bed on the other side or when you have reached your full twist. -You might add a bend to your bottom leg as you come across with the top leg. This is fine but straighten it out as you continue into your breath focus. 5 huge inhales on each side. -Feel free to close your eyes but make sure you keep your gaze at your opposite arm across the bed away from your twisting leg. Half pigeon pose This posture is my personal favorite and a constant request in all of my classes. One of the most powerful hip openers you can find. Good for all but great for those that find themselves seated for extended periods of time. -From your hands and knees lift your right knee and send it to your right wrist while twisting your foot towards your left wrist. The closer you have your foot to the opposite wrist, the more intensity of your stretch. I suggest starting light and making an adjustment after a few series of breath. -With your leg under your chest. Slowly extend the opposite leg that is supporting your hips, behind and straight. You can roll to the forward leg’s side for more comfort but from there you focus on pressing both hips to the floor or mattress. -Once your hips are square and down. Slowly bend forward bringing your chest over your forward leg supporting with your hands. If mobility allows, you can bring your elbows and/or head down above the forward knee/shin. -Stay here for 10 exhales for each leg. -When switching or coming out, make sure you use your hands to gently push yourself up and roll to the side of the forward leg. Always be conscious of the forward knee. Upside down cobra Last but not least. A nice little inversion to really relax and clear your mind. A great stretch for the neck and abs. -Finding the right spacing here can be tricky but allow your head to fall back and hang uninterrupted. -Slide your shoulders off the bed to open the chest a little more and increase your inversion effect. -The final touch is inhaling your arms slowly above your hanging head and close your eyes. -Count your breaths in and out starting with 1 on your first inhale and 2 on an exhale. Go to 10 and start over at 1. Do this 2 times. 20 total. Sweet dreams and Namaste.
Supplements – By Zach
In a perfect world we could grow and catch what we need to eat to stay healthy. Some of us aren’t there yet… Not only are we not eating the colorful whole foods that we need but more importantly, we’re not getting enough nutrients to sustain energy throughout the day. How do we fill the void? Well, ideally we find the source in our food but sometimes the most convenient and cost effective way is through supplements. I am not a supplement junkie by any means but I do use three supplements on a regular basis and suggest the same three to most. Here they are in order. 1. Omega-3 ( fish oil, krill oil, flaxseed oil). Either of the three will work, but fish oil is the most cost effective. If you haven’t read or heard the health benefits of Omega-3 you may be living in a bubble. Doctors, nutritionists, and athletes all agree this stuff is gold. Naturally found in marine animals, Omega-3s are known as brain food, crucial for not only brain development, but beneficial for your heart, eyes, skin, and the list goes on. Omega-3 is an essential oil because your body cannot make it. I suggest a marine source because they exclusively contain the most important Omegas, DHA and EPA while plant based oils contain mostly ALA which doesn’t have the same benefits. 2. Greens Superfood Powder. Leafy greens are good, green superfoods are great! I love fresh picked vegetables but the edge that Superfoods Powder has is it’s diversity of ingredients and it’s level of convenience. While I admit they typically don’t taste great, there are some that do, and they are a perfect mix for a delicious morning smoothie and a convenient way to get in the phytonutrients that most are missing. The issue is that most people eat too much food and not enough nutrients. So is this for you? I suggest trying it for ten days and assess its nutritional effect. I don’t know of any that have looked back. 3. Protein Powder. This one is not as essential as the other two, but it’s a great nutritional crutch for people on the go or people who limit or exclude meat from their diet. Far too often people reach for bagels, granola bars, and other processed foods as a morning or midday snack. A yummy smoothie with some protein powder is the perfect choice for any time of the day. I use these three suppliments every day paired with plenty of colorful veggies, a bit of fruit, and some meat if I am in the mood. Here is an example of my typical daily diet. 5:30am Wake up 5:45am Green tea, 1 fish oil, greens powder with water. 7:00am 2 eggs usually hard boiled, 1 carrot, ½ mango or 1 apple 11:00am Protein powder with water 3:00pm Broccoli with lots of garlic and onions, 1 fish oil 7:30pm Grilled dorado and bell peppers in a salad with tomatos and avacado 10:00pm Bed time The times and portions may change. Eat when you are hungry. Only as much as you need. Think nutrients not calories. Diversify your foods, but find your go-to’s for satiety. If you don’t want an apple, you’re not hungry.
Summer Lessons – by Zach
For the past three years I have been visiting Seattle, my old home, not only to visit my family but to attend classes, seminars, and camps from all different trainers and professors in the ever changing health and fitness field. Every year there is a new fad program and diet that you have to try. Some last, most don’t. High intensity has been the theme for the last couple years with different equipment making an appearance. This year the ugi ball is the newest addition. It is pretty much a more cushioned and pancaked version of a rage ball. A genius reinvention I must admit, with new and old movements of the classic medicine ball. The kicker: It’s $140 price tag. That’s two to three times more than a conventional medicine ball. Is it a good buy? Not if it’s for home gym decor. The workouts are multi-level and fun, so if you can follow the program and create healthy habits than it’s a huge YES. The the thing you have to remember is that there is no miracle equipment or quick fix tool. It can be any of a thousand options that are fun and safe. The issue is typically having a solid direction or program in place for yourself. One tool may be great for a month, but any exerciser can become repetitive, unchallenging and unmotivating. It is important to mix it up, not only for your body but for your head as well. You don’t have to throw away your old program, just give it some variety and throw in some contrast so you can recycle those old moves into something new and exciting for your mind and your body as well. If you are a seasoned fitness nerd like myself, you know the ideal fitness program is the one that keeps your diet manageable and sustainable. I am a crossfitter but now that I am no longer a competition athlete a full time cross fit program is just not for me. I personally feel my appetite is hard to satisfy and my body feels tight and fatigued when I am surfing. Does that mean crossfit is bad? Not at all, I do it once or twice a week opposed to previously 5 times a week. And usually when I do alternate workouts I use crossfit compound movements. The evolution of my program has been years in the making; now I look at my personal program and consider where I want to be in 80 years, not eight. I want to be able to pick up and launch my great grandkids in the air for fun. Is running a marathon every other month going to help me? I don’t think so. Too much stress, not enough reward. Four hours surfing? Sure! I’ll do that every day if I can. Longevity comes down most simply to cellular damage. More simply, STRESS. The caps lock really proved a point. I’m sure the word alone created some cortisol is your brain. Choose your oxidation (cell damage, stress, free radicals) wisely. If you live for running marathons. Do it! Enjoy every 41,280 steps of it. Just find time in your training to maybe meditate to bring down emotional stress. Eat plenty of antioxidants rich foods. And be wisely selfish in your pursuit of happiness. “We can also approach the importance of compassion through intelligent reasoning. If I help another person, and show concerns for him or her, then I myself will benefit from that. However, if I harm others, eventually I will be in trouble. I often joke, half sincerely and half seriously, saying that if we wish to be truly selfish, we should be wisely selfish rather than foolishly selfish. Our intelligence can help to adjust our attitude in this respect. If we use it well, we can gain insight as to how we can fulfill our own self-interest by leading a compassionate way of life.” -Dalai Lama So what about high intensity training? No one REALLY likes it. Especially during the class or workout. Maybe, or maybe not, but you enjoy the results and you should look beyond the physical and into the mental strength you develop in usually less than 30 minutes of exercise plus the amazing bond you develop in a class or group setting. Once again it’s balance. It’s similar to the reason I retired from rugby. I LOVE playing rugby. I will most likely play a 7s game here and there but not a career. It’s just too risky. I enjoyed every second playing but the injuries were adding up. Separated shoulder here, broken ankle there. I knew re-injuring my body, even mildly, would catch up to me in the end. The wobbling retired players on the sidelines were perfect reminders. Appetite plays a big roll in my programming and health choices. The harder you tax your body physically, the more you need to eat, re-fuel, and repair it. Extensive new research proves that less calories equals a longer life. I am not talking about obesity. This has to do with carcinogens, chemicals, and impurities that lace most all non organic foods. Even in organic foods, the vegetable you buy (for sometimes twice the price) has half the nutrients of its heirloom brethren. The point I’m trying to get at is: choose a low quantity, high quality diet that a fun, active life can revolve around. Food is king, balance is queen. Quality of life (happiness) is the Tyrion Lannister never to be ignored (yup, that’s a Game of Thrones reference right there). Eat, play, love, repeat.
Kombucha – fermenting a balanced GI track – by Zach
I have always been one to keep up with the latest fitness and health trends so naturally I found Kombucha. It wasn’t Madonna, David Beckham, or Halle Berry ( all spotted regularly with signature glass bottles) that convinced me to start brewing my own. It was the fermented, probiotic goodness that sold me (and the $4 a bottle price tag in stores). Plenty of opinions are out there, bad and good, but I often find the preliminary research too narrow and jilted. Fermentation and probiotic digestion-enhancing properties are well documented for helping to optimize health and digestion by aiding intestinal bacteria in performing their tasks more efficiently. Natural gut bacteria is important. Thats why we have nearly four pounds of it. While not all is good, our “intestinal flora” sometimes needs some weeding. Cultured and fermented foods are your tools to regulate the balance. Kombucha is a fermented sparkling tea beverage that packs a massive antioxidant punch and looks and tastes like a cross between Champagne and vinegar. Comprised of acetic acid, malic acid, butyric acid, oxalic acid, lactic acid, and a teensy bit of alcohol, kombucha has been a standard refresher, alleged hangover cure, and all-around home remedy in Asia and Eastern Europe for millennia. Here are a few of my other gut friendly favorites. Kimchi- A traditional fermented Korean dish made of vegetables. Sauerkraut- Fermented cabbage that is regularly used in Europe to treat ulcers and digestive problems. Look for “raw”, which is not heated or pasteurized. Local Raw Honey- The nectar from honey is what makes it antiallergenic and local pollen will help with local allergies. Thats why you go local. Raw (straight from the hive) means it maintains all its alkaline forming enzymes and benefits. The latter is not only a superfood but but a prebiotic as well. The difference between a prebiotic and a probiotic is that a prebiotic is the fuel for good bacteria, whereas probiotics are the actual good bacteria. Prebiotics are non-digestible nutrients that your good bacteria can use for energy. They stimulate the growth of good bacteria and generally pass through the digestive system intact while performing their magic in the colon. Now that we know how to optimize our nutrient absorption through a healthy stomach make sure you don’t start dumping trash into your digestion garden. Minimize sugar and proccessed foods that inflame the GI tract and stick with enzyme rich cleansing foods like papaya, broccoli, and fish. The most important thing is balance. If you don’t want an apple, you aren’t hungry. Don’t stress your body unless it needs it. Digestion, exercise, and emotion are all forms of stress. With positive mind all these stresses are healthy and met with the antioxidants that we create with happiness and absorb in real foods. Now go eat, drink, and be merry.