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From YouTube: Healthy Living with Nancy Shaw
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A
Hi
I'm
Nancy
Shaw,
with
healthy
living,
one
of
our
newest
and
most
popular
classes
here
at
Ames
parks
and
recreation,
is
our
Pilates
bar
class.
Pilates
bar
is
a
unique
blend
of
Pilates,
ballet
and
strength
training.
We
use
a
ballet
bar
plus
some
various
equipment,
such
as
light
weights,
some
tubing
and
a
small
rubber
ball
Pilates
bar
tones
and
sculpts,
and
strengthens
the
entire
body.
Our
exercises
rely
mainly
on
your
body
weight
for
resistance
for
the
moves
and
challenges.
Your
core
stability
and
balance
bar
workouts
are
designed
to
help
you
achieve
a
dancers
body.
A
Strong
lean
and
longer
a
typical
bar
class
will
include
a
warm-up
barre
exercises
which
work
mostly
the
lower
body
upper
body
training
and
some
floor.
Work
followed
by
a
cool-down.
Our
Barre
classes
will
focus
on
strength,
core
training
and
can
greatly
improve
your
posture.
Our
classes
are
appropriate
for
all
age
and
fitness
levels.
It's
a
different
way
to
train
to
change
the
way
your
body
looks
today,
I'd
like
to
show
you
some
of
the
exercises
we
will
do
in
a
Pilates
bar
class
here
at
Ames
parks
and
recreation.
A
So
the
first
thing
after
a
warm
up
that
begins
in
the
middle
of
the
room,
we
typically
do
a
yoga
warm
up
with
some
easy
yoga
flows
and
some
center
work.
We
come
to
the
bar
and
we
start
with
pleease
a
lot
of
people
remember
pleease
from
long
ago,
dance
classes.
What
we
do
is
we
try
to
focus
on
zipping
up
your
inner
thighs
together,
so
really
pulling
up
we're
going
to
start
in
first
position
with
your
heels
together
and
your
toes
slightly
turned
out.
A
We
don't
really
focus
on
the
turn
out,
as
a
ballet
typical
ballet
class
does,
where
you
force
your
legs
to
turn
out.
So
just
nice
little
turn
out
toes
pointed
out
heels
together
and
we
give
the
option
for
the
arm
out
or
if
the
arm
gets
tired,
we
can
always
put
it
on
our
hip,
so
arms
out.
We
start
with
pleease,
which
is
just
bending
the
knees
and
coming
up
pressing
the
weight
of
the
body
into
the
heels
as
you
plie
and
as
you
stand
up
really
contracting
those
muscles.
A
We
can
feel
all
the
muscles
tightening
up
getting
stronger
and
then
coming
back
down
into
that
plie
and
up
sometimes
we'll
take
the
releve
up
and
we'll
plie,
while
in
relevé
a
lot
of
people
really
feel
this
in
their
legs,
their
inner
thighs
again
really
pulling
up
through
the
muscles
in
the
legs
through
the
core
feeling
very
strong
and
tall
and
lean,
and
then
we
always
like
to
take
it
after
we
complete
series
of
pleease
I,
always
like
to
challenge
our
balance,
because
balance
training
is
so
important.
So
we
tell
people
just
test
it.
A
If
you
want
to
try
and
bring
your
arms
in
the
center,
you
can,
if
not
just
testing,
coming
up
and
back
down
after
a
series
of
exercises
in
first
position
a
lot
of
times
we'll
take
it
to
second
position,
which
is
just
a
wider
stance.
Toes
again,
are
turned
out.
I
always
try
to
tell
people
to
exaggerate
their
stance
a
little
bit,
because
a
lot
of
people
tend
to
have
their
feet
a
little
too
close
together.
So
we
want
to
take
it
wide
again.
Arm
can
be
out.
A
We
really
want
to
try
and
pull
navel
to
spine,
using
those
Pilates
principles
and
coming
down
in
a
plie,
because
the
legs
are
wide.
We
can
take
it
much
deeper
right
into
those
deep
quad
muscles
and
back
up,
sometimes
we'll
add
an
extension
towards
the
bar
really
lengthening
through
that
opposite
side
and
back
and
then
take
it
down
to
a
plie.
A
We
can
also
add
pulses
down
and
we
can
take
up
to
a
releve
and
we
can
come
down
to
that
relevé
or
plie
wall
in
the
relevation,
all
of
it
working
the
entire
leg
muscles
the
core
and
really
helping
the
body
becomes
stronger.
All
throughout
some
of
the
other
exercises,
you'll
see
in
our
classes,
we'd
like
to
do
some
kicks
ballet
kicks,
we
might
stay
low
or,
as
we
progress
will
get
a
little
higher
again.
A
A
We
do
a
lot
of
holding
and
squeezing
that
that
ball
and
coming
back
up
and
then,
of
course,
we
have
to
add
the
pulses
right
here.
Two
three,
four:
two:
more
and
six
and
coming
up
one
of
the
hardest
things
I
think
for
our
class
is
they
tend
to
want
to
rush
through
the
exercises,
because
in
so
many
group
fitness
classes
we
try
to
get
as
many
reps
in
with
this
class.
We
really
take
it
much
slower.
We
try
to
feel
the
exercise,
we
try
to
pause
and
hold
and
then
come
up.
A
A
Hands
are
extended
and
you
can
come
up
on
the
balls
of
your
feet
and
I
love
the
tricep
pushup
because
it
really
engages
the
triceps
a
little
bit
more
so
bringing
the
elbows
right
by
your
ribs,
pushing
down
and
up
trying
to
keep
that
body
in
that
nice
board
like
position
like
position
and
up
so
not
only
are
you
really
working
the
arms,
but
core
is
engaged
as
well
back
to
the
glutes.
We
do
a
lot
of
leg,
glute
work
in
this
class,
so
everybody's
favorite.
A
Of
course
we
cross
our
arms
right
here
and
just
place.
Our
forehead
down
and
left
leg
is
going
to
be
your
supporting
leg.
So,
looking
down
to
the
floor,
we
start
by
just
holding
the
leg
up.
I
have
people
flex
their
foot,
but
it
doesn't
really
matter.
We
start
with
a
flexed
foot
and
we'll
just
do
small
pulses
to
lift
getting
into
that
deep
mesh.
A
Deep
muscle,
tissue
of
the
gluteal
so
just
pulsing
and
then
we'll
bend
and
straighten,
then
we'll
take
that
exercise
a
little
deeper
all
the
way
down
and
all
the
way
up,
nice
and
slow
again
constantly
cueing
not
to
rush
through
the
exercises
and
then
another
really
good.
One
that
people
really
enjoy
is
bringing
that
knee
in
and
pushing
back,
bringing
that
knee
in
and
pushing
back
so
again
a
lot
of
really
deep
glute
work.
A
We
can
take
a
light
weight
and
add
that
to
our
workout
so
we're
here,
the
weights
going
to
come
through
and
then,
as
we
lift
up
to
the
side
work
in
the
shoulder.
The
leg
comes
up
in
that
arabesque,
so
it's
rotate
your
fill-in
obliques
here
and
you're
going
to
open
it
up
again,
filling
it
through
that
glute.
So
we
can
really
change
up
a
lot
of
the
exercises
just
by
making
small
changes,
I
change
up,
how
it
feels
and
how
we
work
it.
A
The
two
being,
of
course,
is
always
very
popular
to
use
in
group
fitness
classes
and
we
can
use
it
in
our
bar
class
as
well,
whereas
we
have
a
great
way
to
loop.
It
right
here.
So
one
of
the
exercises
we
like
to
do
our
triceps,
and
so,
if
we
turn
around,
we
can
bend
the
elbows
just
bringing
them
right
by
your
ears
and
hands
are
just
through
the
handle,
the
tubing
and
extending
up,
and
then
straight
back
nice
and
slow
filling
those
triceps
fork
and
again
we
have
different
levels
of
tubing.
A
A
We
can
stand
a
little
bit
away
from
the
bar
just
holding
on
for
support
working,
the
rotator
cuff
by
just
opening
up
and
coming
back
down
opening
up
and
coming
back
down.
We
can
also
take
that
tube
up
front
and
pull
straight
out
working
the
shoulders
and
we
can
get
it
from
different
angles,
so
we
can
take
it
up
and
we
can
take
it
down.
A
If
you
would
like
more
information
on
our
Pilates
bar
class
or
any
of
our
fitness
classes
here
at
Ames
parks
and
recreation,
you
can
call
me
at
239,
53
53
or
check
out
all
our
programs
on
the
web
at
Ames
park.
Rec,
org,
I'm,
Nancy,
shell,
with
healthy
living,
and
remember
it's
never
too
late
to
get
fit.