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From YouTube: Healthy Living with Nancy Shaw
Description
Work on that core at home or at a new Ames Parks and recreation Fitness class!
A
Hi
I'm
Nancy
Shah,
with
healthy
living
today
my
guest
is
Carol
Robinson,
hi
Carol.
Thank
you
for
joining
us.
Hi
Nancy
is
great
to
be
here.
Thank
you.
Carol.
You
teach
one
of
our
newest
group.
Fitness
classes
on
our
schedule
called
core
and
booty
blast.
Yes,
and
we
offer
it
Tuesdays
from
11:20
to
12:05.
Can
you
tell
me
a
little
bit
about
this
class
and
what
participants
experience
when
they
come
to?
It
sure.
B
The
class
format
is
actually
just
as
unique
as
the
name,
and
it
is
a
unique
thing.
Yes,
it
is
a
unique
name.
What
we
like
to
do
in
the
core
booty
blast
class
is
focus
on
the
core
flexibility,
balance
and
sculpting
the
body.
So
the
way
we
do,
that
is,
we
incorporate
Pilates,
which
is
basically
isometric
resistance.
The
definition
of
isometric
resistance
is
contracting.
Your
muscles
on
a
non-moving
surface,
so,
for
example,
push-ups,
are
something
that
we
look
at.
B
A
B
Is
absolutely
appropriate
for
every
level,
because
every
exercise
comes
in
level
1
to
3
and
the
reason
why
we
do
this
is
because
core
exercises
will
also
will
always
have
similarities.
So
what
you'll
notice
with
consistency
is
that
each
exercise
becomes
easier
and
therein
we
find
the
challenge.
Then.
A
A
B
And
when
we
start
to
look
at
some
of
the
exercises
that
we
feature
in
the
class
you'll
see
we'll
start
at
a
level
one
and
we'll
build
our
way
with
each
exercise.
My
advice
to
everyone
is
to
stay
with
the
exercise
that
keeps
them
in
the
integrity
of
the
movement,
because
that's
where
the
strength
begins
and
that's
how
we
continue
to
grow.
Okay,.
A
B
Actually,
to
that,
I
can
speak
to
that,
and
what's
really
nice
about
it
is
that
we
don't
have
to
be
drenched
in
sweat
to
get
a
really
good
workout.
The
only
thing
that
we
use
is
the
mat.
We
don't
use
any
equipment,
we're
working
with
the
isometric
resistance,
we're
working
with
the
yoga
moves
and
stretching
so
it's
not
about
getting
sweaty.
A
B
Love
to
great
so
first
up
we're
gonna
come
down
to
your
back.
Okay,
okay
and
one
of
the
warm-ups
that
we
do
is
called
the
roll
up.
So
I'm
going
to
start
you
in
level
one
down
on
your
back:
okay,
with
your
knees,
bent
and
feet
on
the
floor.
Okay,
yes,
and
so
first
up
you're,
going
to
reach
your
arms
up
toward
the
ceiling
on
your
inhale.
Exhale
extend
them
behind
you.
Try
not
to
touch
your
hands
to
the
floor
and
palms
are
facing
up
toward
the
ceiling,
so
inhale
chin
to
chest.
B
Exhale
lifting
your
head
and
neck
reach
the
fingertips
for
the
ankles.
As
far
as
you
can
now
finish,
your
exhale
drawing
the
navel
deep
into
the
spine,
very
nice
inhale
arms
will
reach
up
to
the
ceiling
and
exhale
lie
back
down
to
your
start
position
with
the
hands
floating
above
the
floor.
So
that
is
a
beginner
exercise.
This
actually
does
progress
to
more
challenging
I'm
gonna
offer
at
level
two
to
you
now.
Okay,
so
inhale
chin
to
chest.
Exhale
grab
under
your
knee
crease
and
come
on
up
to
your
seated
position.
B
Rounding
your
shoulders
towards
your
knees.
So
you
actually
want
to
curve
through
the
spine
the
reason
why
this
is
rounded
spine.
It's
okay
is
because
you're
using
your
abdominals
to
support
the
back.
So
now
what
we're
gonna
do
is
articulate
coming
down
to
the
mat
one
vertebra
at
a
time
very
slowly,
because
slower
is
better,
reaching
your
arms
out
slow,
slow,
slow,
very
nice
and
controlled
that
looks
beautiful,
exhale
extending
your
arms
behind
you.
B
A
B
The
outer
and
inner
thigh
are
part
of
the
core
right.
Okay,
so
we're
gonna
inhale
chin
to
chest.
Exhale
coming
up
now,
you're
gonna
round
forward
and
keep
your
fingertips
in
line
with
your
shoulders.
So
the
abdominals
draw
way
back
behind
you
look
down
at
your
knees
and
reach
forward
very
nice.
Keep
your
fingertips
in
line
so
as
you
reach
forward
you're
opening
up
the
spine
and
that's
why
we
call
this
a
warm-up
and
you're
drawing
the
abdominals
back
again.
Protecting
the
back
slowly
come
on
down
one
vertebra
at
a
time.
B
A
B
Does
and
what
we
really
want
to
be
aware
of
and
what's
most
important,
is
that
your
body
is
ready
for
that,
because
if
you
are
not
ready
for
a
level
2
or
level
3,
there
will
be
indications
like
your
feet.
Won't
you
won't
be
able
to
keep
your
feet
on
the
floor
and
it's
really
not
helping
to
go
beyond
the
that
where
you
have
the
most
integrity,
exactly
yeah,
okay.
So
next
up
we're
going
to
do
the
shoulder
bridge.
B
I'm
gonna,
bring
your
arms
by
your
side
and
feet
to
the
floor
right
I'd
like
for
the
feet
to
be
about
hip
distance.
Now
one
important
aspect,
because
we're
gonna
be
doing
a
shoulder
bridge
which
lifts
the
hips
is
making
sure
that
your
shoulders
and
your
arms
are
stable
because
it's
going
to
help
you
to
lift
the
height
of
the
bridge.
Okay,
so
shoulders
roll
down
and
back
walk
your
fingertips
to
the
edge
of
your
mat
good
you're,
going
to
press
into
the
heels
of
the
feet
and
lift
your
bridge.
B
So
hips
come
up
one
vertebra
at
a
time,
good
lifting
as
high
as
you
can.
Now
we
keep
the
repetitions
of
the
shoulder
bridge
really
short,
and
you
have
such
great
form
I'm
just
going
to
take
you
right
to
the
challenge.
Okay,
now,
what
I
will
advise
everyone
in
the
class
is
that
if
your
feet
feel
more
stable
or
if
your
bridge
feels
more
stable
with
your
feet
down,
stay
there?
B
B
And
it's
still
it's
you
know,
shoulder
bridge
is
one
of
the
things
that
is
so
safe
that
you
can.
All
you
need
is
a
floor
and
I
I
think
that
for
any
fitness
level
and
for
any
age,
if
you're,
if
you've
been
cleared
by
your
doctor,
shoulder
bridge,
is
a
wonderful
way
to
strengthen
your
core
and
your
back
and
there's.
A
B
Good
now,
you're
gonna
curl
your
toes
under
lift
your
knees
and
come
into
your
down
dog,
good,
okay,
so
I'm
really
descriptive
with
the
down
dog
position,
because
it's
such
a
wonderful
stretch.
We
are
strengthening
the
upper
body,
but
we're
also
lengthening
the
lower
half
of
the
body.
So
I
want
your
heels
to
get
heavy
toward
the
floor,
relax
your
head
and
neck
press
into
the
palms
of
the
hands,
keeping
them
exactly
where
they
are
and
move
your
upper
body
closer
to
your
thighs,
very
nice.
B
B
Wonderful,
both
heels
will
relax
down
you're
going
to
inhale
your
right
leg.
Up.
Good
left
heel
is
sinking
down
toward
the
floor
flex.
Your
foot
good
you're,
going
to
inhale
into
your
body.
Exhale
drive
your
knee
towards
your
chest
and
place
your
foot
between
your
hands
ankles
under
the
knee
perfect
position
and
just
to
show
some
of
the
stretch
that
we
like
to
do
touch
your
left.
Knee
down
gently
and
flatten
out
the
foot
out
back
good
now.
Engage
the
glute
on
the
left
side.
B
Draw
your
navel
to
spine
and
place
your
hands
in
front
of
your
chest.
Prayer
hands
good
on
your
next
inhale
you're,
going
to
raise
your
arms
up
good,
so
think
about
taking
the
eye
gaze
up,
lifting
the
chest:
rolling
the
shoulders
down
and
back.
It
takes
balance
strength,
right,
yeah
and
you're
still
getting
a
stretch
which
is
really
wonderful
rate
stretch,
exhale
your
hands
down
all
the
way
to
the
floor:
wonderful
curl,
the
toe
underneath
the
knee
on
the
left
leg.
B
Now
this
is
the
part
where
I
would
challenge
members
of
the
class
to
try
for
a
low
lunge,
but
if
they
need
to
keep
their
knee
down,
that
is
it's
the
same
movement.
It's
just
a
little
less
challenging.
Okay!
So
I'm
going
to
challenge
you
by
driving
your
left
heel
behind
you
towards
me
good
press
into
the
heel
of
your
right
foot
and
place
your
hands
in
front
of
your
chest.
Good.
You
need
a
navel
to
spine
hands
in
front
good.
B
Sit
your
shoulders
over
your
hips,
keep
breathing
inhale
your
arms
up,
good,
take
one
deep
breath,
inhale,
exhale,
good
inhale
and
on
your
next
exhale
place
your
hands
down
by
your
feet
very
nice.
Now
I
would
like
for
you
to
take
that
right,
foot
and
swing
it
back
into
your
three-legged
dog,
so
that
leg
swings
up
right,
inhale,
exhale
place
your
right
foot
down
very
nice
you're,
going
to
inhale
into
your
plank,
and
this
is
something
you'll
see
commonly
in
yoga.
It's
called
a
chaturanga,
so
you're
going
to
inhale
into
the
body
exhale
slowly
lower.
B
All
the
way
down
for
four
three
two
inhale
sweep
it
up
to
your
up
dog,
Cobra
sphinx
up
dog.
There
are
lots
of
variations
on
this
for
the
back
flexibility,
soften
your
elbows
roll,
your
shoulders
down
and
back
inhale
to
the
body
exhale,
all
the
way
down
to
the
floor,
all
the
way
down,
building
the
strength
and
inhale
pressing
up
to
your
plank
good,
and
let's
see
the
down
dog
again
back
to
your
down
dog
down
dog.
B
That,
yes,
yes,
all
right!
So
now,
you're
gonna
walk
your
hands
back
towards
your
feet.
Anchor
your
heels
down!
So
walk
your
hands
back
towards
your
feet.
There
you
go
okay,
hands
back
to
it!
Wiggle
your
toes
soften
your
knees,
draw
your
navel
to
spine
to
protect
the
back
you're
going
to
slowly
roll
up
one
vertebra
at
a
time.
B
Bring
your
arms
out
to
the
side
for
the
reverse
swan
dive
connecting
over
the
crown
of
the
head.
Give
me
a
little
extension,
reaching
up
good
and
exhale
hands
to
your
heart.
Good,
relax,
your
shoulders
down
good!
So
here
we
are
in
Mountain
Pose
with
prayer
hands
and
I'm
going
to
ask
you
to
come
back
up,
inhale,
reaching
up,
take
a
little
bend
if
you
can
engage
your
glutes
exhale
arms
out
to
the
side
and
come
into
your
forward
fold.
Big
exhale.
B
Good,
oh,
that's
great!
Isn't
it
yeah?
It
feels
great
keep
your
knees,
soft,
your
tailbone
reaching
up
and
your
upper
body
just
simply
folding
over
the
lower
half
of
the
body.
It's
so
nice
inhale
halfway
up
with
a
flat
back,
yes,
light
touch
to
the
legs
and
then
exhale
into
your
fold.
Now
we're
gonna
segue
into
a
little
bit
more
core
work.
Is
that?
Okay?
Yes,
okay,
so
walk
your
hands
out
to
your
plank
and
we're
gonna
hold
that
plank
so
we're
gonna.
B
So
we're
going
to
look
at
how
we
can
strengthen
the
core
and
sculpt
the
body
as
well.
So
here
in
your
plank,
you
can
always
do
this
in
the
modified
position,
which
has
the
knees
touching
down
right.
So
that's
your
modified
okay.
What
we're
looking
for
is
a
straight
line
from
the
crown
of
the
head
to
the
knees
and
your
modified
and
in
your
full.
B
So
here
in
plank,
we
like
to
challenge
by
lifting
the
right
leg:
okay,
bend
your
knee
and
flex
your
foot
good
now,
you're,
just
gonna
pulse
your
heel
up
to
the
ceiling
for
eight
seven,
six,
five,
four,
three
two
and
one
extend
your
leg:
touch
your
toe
down
back
to
plank
touch
your
knees
down
and
press
back
to
the
heels
of
the
feet.
Just
take
a
quick
break.
Thank
you.
We
do
take
breaks
in
our
classes.
A
B
A
B
So
the
next
one
is
gonna,
be
push-ups.
I
only
want
three
push-ups.
Only
three
promise
promise
only
three,
because
the
way
I'm
gonna
ask
you
to
do.
The
push-up
is
a
slow
moving
push-up.
So
it's
gonna
ramp
up
the
intensity
and
really
get
you
in
your
form
and
awareness
for
the
pushup
itself.
Okay,
okay,
okay,
are
we
ready
I'm
ready?
Okay?
So
you
can
do
this
in
a
modified
position.
B
I'd
like
for
you
to
do
the
first
one
in
the
modify,
okay,
so
hands
back
to
your
table
position
good
and
let's
find
the
plank
so
you're
just
going
to
move
your
hips
forward
a
little
bit
yeah
modified
planks,
so
you're
gonna
walk
your
hands
out
a
little
bit
more.
Keep
your
head,
nice
and
high.
So
with
your
elbows
by
your
ribcage,
we're
going
to
do
a
push-up,
that's
similar
to
the
chaturanga.
We
like
to
call
it
a
martial
arts
push-up.
B
We
also
use
it
in
Pilates
and
yoga,
so
your
elbows
are
going
to
stay
by
your
ribcage
and
I'd
like
for
you
to
come
down
nice
and
slow
for
four
three,
two
and
up
four
three:
two
now
options
to
stay
down
on
your
knees
or
curl,
the
toes
under
lift
the
knees.
This
is
a
full
pushup,
separate
your
feet,
hip
distance,
we're
going
to
come
down
as
low
as
you
can
without
dropping
your
head
again.
B
A
B
B
Good
arms
are
gonna
reach
up
to
the
ceiling
and
behind
you
with
floating
hands.
So
in
other
words,
try
not
to
let
your
hands
touch
to
the
floor,
so
you're
going
to
come
up
into
what
we
call
the
modified
boat
pose
and
you
inhale
chin
to
chest.
Exhale
bring
the
knees
up
to
table
with
your
body,
good,
that
is,
your
modified
version,
inhale
arms
up
and
then
exhale.
Coming
down
to
your
start
position,
the
whole
body
comes
back
down
now.
I
know
that
is
so.
B
B
A
B
Good
things
are
incorporated
in
this,
so
I
would
like
to
challenge
you
to
the
full
version,
which
means
that
you're
going
to
come
up
with
straight
legs
instead
of
bent
knees,
so
you're
going
to
inhale
chin
to
chest.
Exhale
big
exhale
straight
legs
up
gorgeous
Nancy
straight
arms.
Reaching
forward
now
reach
your
arms
up
and
then
slowly
gracefully
come
down
to
your
start
position.
A
B
Absolutely
absolutely
so:
that's
what
we
work
to
do
in
our
core
booty
blast
class
and
we
have
a
group.
That's
growing,
it's
a
wonderful
group.
Everyone
is
seeing
improvement,
everyone's
getting
more
flexible
and
I
and
I'd
love
to
have
more,
come
and
join
this
lunchtime
class.
Yes,
and
they
keep
coming.
A
Back
so
it's
definitely
fine
that
they
are
loving
the
improvements
that
they're
making
absolutely
so
again.
This
class
meets
Tuesdays
from
11:20
to
12:05.
That
is
correct
and
it's
called
core
booty
blast.
Yes,
so
Carol.
Thank
you
so
much
for
joining
us
and
teachers
teaching
us
about
this
new
class.
It's
very
informative.
Thank.
B
A
If
you
would
like
more
information
on
the
core,
booty
blast
class
or
any
of
our
classes
on
our
group,
fitness
schedule,
you
can
give
us
a
call
at
two
three,
nine
five,
three
five
Oh
or
check
out
all
our
programs
online,
Ames,
Park,
rec,
org,
again
Thank
You
Carl
for
joining
us.
Thank
you!
So
much
Nancy.
It's
a
pleasure
and
I'm
Nancy
Shaw
with
healthy
living
and
remember
it's
never
too
late
to
get
this.