• Tracy Coe

Vacation Travel Companions (part II)

You don't want to leave home without them

For me, being on vacation means no time constraints or regular agendas. So I quite enjoy taking even just 2 days in the week of my vacation and exercise without time constraints. On a few of the other days I don’t want to get a full work-out in, I will practice a 5 – 15 minute routine of movements to activate my core, lightly stretch muscles, and put in a little cardio to get the circulation and blood flowing.

Keep Muscles/Joints Happy in Just 5 – 15 Minutes Here are just a few ways each of your traveling exercise companions can be used:

1. Core warm up exercise: Knee lifts


2. Spinal Articulation (stretching): Pelvic Curl

3. Glutes, Hamstrings Quads, Inner Thighs and Core)!: Wall slides

4.Asymmetrical Strengthening of Core/Obliques: Tree

5. Its Cardio time! Make sure to have supportive gym shoes on (and keep your core active) to eliminate unnecessary impact on your ankle, knee, hip, back joints. Shoes should allow mobility in your feet so you can stimulate the foot muscles* to activate your postural muscles (aka Core) and put a spring into your lift off the ground as well as your landing to the ground. For a quick cardio and ease of traveling I pack up my jump rope. With jump rope in hand and setting the timer on your phone for 30 – 120 seconds, then walk around for 30 – 60 seconds (so heart rate does not get shocked then repeat interval 2 – 3 times.

*Due to modern day shoes, our foot muscles are not as strong, mobile as they should be which lead to a ton of joint issues (all the way up to the neck…. this is a separate blog all together). In the meantime, to help learn how to re-stimulate the activity and flexibility of your foot muscles join one of CoeDynamics Pilates Circuit classes with TRX and Jump Board which in all 3 activities the focus becomes how you are using your feet to initiate your movment and support your posture. You’ll be amazed on how much more efficient and effective your full body work-out will become as well as the amount of pressure relieved from your joints.

Now you are really ready to enjoy that day of vacation!

To your health & Fun, Fun, Fun, Summer Travels! – Tracy Tracy Coe, is a certified LBDC Functional Movement and PMA Pilates Teacher. In 2002, with a desire to serve the well-being of her community, Tracy directed her focus to assisting others to achieving their goals of physical fitness, and wellness. Tracy packaged a 6 year business career with an extensive education of Pilates Certification(s), Medical Exercise Conditioning Specialist, Physical Therapy Assistance and a QRA Wellness Certification and established CoeDynamics in 2003. CoeDynamics is the South Bay’s premier Pilates Wellness and TRX studio. The teaching staff at CoeDynamics guide clients in transforming their overall health through Pilates and TRX instruction, wellness education programs, and individual wellness consultations. Tracy and her staff hold a high devotion to the education of Pilates fitness and health, recognizing that our knowledge is a constant evolution of learning and dedication. To contact CoeDynamics, email pilates@coe-dynamics.com or call 310.798.7600.

Disclaimer: Messages from CoeDynamics are not regulated by FDAA and are not intended to diagnose or treat any disease or health condition. It is solely informational in nature. Please consult your health care practitioner before engaging in any treatments or nutritional product mentioned or suggested in these messages.

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