Educate Me & Rescue Me Resource Bundle
Be a connoisseur of movement and get out of your pain cycles to live the highest quality of life that you deserve.
Experience a new lifestyle and body > free of pain < with total mobile convenience!
Hi, everyone, it's Jana, thank you so much for investing in the educate me and rescue me resource bundle. And I use the word investment because that's exactly what this is. If you were investing in a stock, you would really spend time researching what's going to give you more of a return on your investment one versus the other. And then you would make an educated decision. Well, you've made your educated decision.
Now the goal is to be consistent in your learning. So whether you watch these videos one per day, or maybe you see a video that addresses a certain pain point in your life, headaches or hip pain, you can go right to those videos to start your learning experience. I want to encourage you to make sure that you watch every single video and not just once, watch it over and over and over again until it becomes part of who you are.
Founder: Metta District Online Studio
Short on time?
No problem, the Rescue Me videos (5-7 minutes) ensure that you can sneak in 6 minutes of you time. With every video you will gain a new awareness of improving your body posture while walking, sitting, standing and moving to eliminate the aches and pains that build up with poor posture.
Travelling for work? Stuck at Home? No problem. You will have me at your fingertips whenever the need or want arises to make moving your body a priority. All you have to do is press play on your phone, tablet or laptop, get on your stretchy clothes and away we go!
Want to feel different?
The unique Educate Me section in this course will provide you with videos that explain the WHY behind all the movements and workouts that we do together.
BONUS: Pelvic Floor Secrets
Pelvic Floor Secrets: The group of muscles you MUST learn more about!
This is NOT how your life has to be, learn all about the 3 secrets that more women need to know about. In minutes a day starting right now you can impact your pelvic floor health!
19 "Educate me" Videos
The nineteen Educate Me Videos are 5-12 minutes in length. In these videos, we will take a deep dive into Pilates concepts including neutral spine, diaphragmatic breathing, pelvic floor health and so much more.
You will take the execution of your workouts to a whole new level. If you don’t know that working your abs while in neutral spine will give a boost to your core strength and shape to your waist, you will totally be missing out on something new in your body.
(Click on each title to view the full description of each lesson.)
Who Even Cares About Neutral Spine??
WE DO!! Neutral Spine is the position where the spine’s natural curves are optimized. The reality is that our life (old sports injuries, sitting at a desk for decades, having babies for some of us) has taken a toll on the actual position of our spine.
When our posture is compromised, our body is so smart, it adjusts and we carry on. This video will explain how to find neutral spine and why it is important, it will also talk about considerations for neutral spine if you have a disc issue. Happy learning!
If you only decided to watch one Educate Me video - this is the one I would recommend. We are an under-oxygenated society. Our trillions of cells are like little gas tanks with their low fuel light perpetually on!
We have literally forgotten how to breathe and our diaphragm muscle, which is our main muscle of respiration is often very weak and underutilized. When we are properly oxygenated, we have energy, our body’s systems work more efficiently and we can LIVE! Spend time with this video, it is a game changer!
Pelvic Clock 101
Our pelvis….where the heck is it and why do we need to be able to move it like a clock?? To make things really simple all you really need to know for this video is where your hip bones are (fancy name is the ASIS) and where your tail bone is (fancy name is sacrum).
Because of our poor posture from so much sitting our pelvis it often tipped too far forward or sits too far back. This video will teach you why we need our pelvis to sit in its neutral position and then pelvic clock exercise sequence is the ‘how’ to get it there!
Did you know that short hamstrings (the muscles that live at the back of your legs in between the back of your knee and your butt) can wreak havoc on our posture and cause low back, hip and knee issues?
Even though the hamstring muscle is not basic at all, this video will give you a good idea if this area could be causing you trouble and what you can do about it.
Movement Do-Over: Learning to Walk
Chances are we do not remember learning to walk, right? BUT the truth is that very few of us actually walk correctly. Over time we get ‘stuff’ - plantar fasciitis, hammer toes, bunions, fallen arches, achilles issues, unexplained knee and hip discomfort….why??
This video will help you to discover some of the most basic mistakes you could be making over your thousands of steps a day, millions of steps in a year! Learning these basic changes will leave you “walking on air!”
Getting to Know Your Core
Many people believe that the 6 pack (whether you see yours or not) make up our abs. This is what the fitness industry has taught us. The 6 pack or Rectus Abs are only a small part of our core, so why the heck do we chase the goal of a 6 pack when in reality it is probably the least functional of all the abdominal muscles???
This video will explain the parts of our core - the floor, the ceiling and the cylinder. Become core savvy, your perspective on core strength will shift and so will your back pain, hip tightness, pelvic floor disorganization…...this list goes on and on.
Rib Cage Basics
Calling all people with shoulder, elbow and wrist issues…...is that you? It is most of us!! Our rib cage plays a HUGE role in how our shoulder, elbow and wrist move (or in some cases don’t move).
Our rib cage can ‘cheat’ for a lack of movement in our shoulder which then places unnecessary stress and tension in your back - it’s ALL CONNECTED!! Learn…..and be amazed…..the more you know!
It’s not just about putting on your socks!
Joseph Pilates had a recipe for movement, he said our spine has to move 5 ways everyday for optimal health. Flexion (bending/rounding our spine forward) is one of those 5.
I will educate and move you into the proper positioning of spinal flexion and once you understand this, your Pilates journey, and there for you life will be changed forever!
Say this fast 10 times - Proprioceptive Neuromuscular Facilitation! Aka - PNF stretching, this video will take you through what PNF is and why it is one of Jana’s fave ways to stretch. When you can stretch a muscle while it is working, it makes so much sense that it will start to learn how to have more length while in motion, which is what we want, right? Who cares about long hamstrings when you are sleeping!
The Benefits of Rolling on our Spine
Rolling on our spine (much like a ball would roll) is an amazing way to move the fluid around the spine so that our intervertebral discs (the little jelly doughnuts that are located in between each vertebra and act as shock absorbers) get hydrated when we roll. I will be taking you through the why and how in this video. Learning how to roll properly will also take your abdominal work to the next level. If you have osteopenia, osteoporosis, rheumatoid or osteo arthritis, bulging or herniated discs, you can watch this video but you should not do this video as it would not be safe to do so.
You will teach your body some amazing posture and alignment skills if you start to understand this concept of opposition during movement. It will feel like you are working 10x harder! In this video I will take you through the basics of opposition and will offer up a few examples where you can feel the difference for yourself.
The tricky thing here is, whether you use opposition or not, the movement will not look very different BUT it will feel totally different. Maximize your time on the mat with me by understanding the difference.
The Key to an Epic Head Curl Up
Experience less neck tension!
How many of us have experienced neck tension after doing ab crunches??? Count me in that group. It was not until I started taking Pilates almost 20 years ago that I learned how to properly use my core and the muscles of my neck to properly.
In this video, I will share the keys to coordinating the movement (of your 8-10lb head) with your core engagement and breathing to create a head curl up that Joe Pilates himself would be jealous of!
Now all of a sudden we have your attention! In this video, I will teach you some tips and tricks that will change how you are feeling today!
Eccentric vs Concentric Movement
Whaaaat?! You mean there are different ways to move??
Pilates as a form of movement is super efficient because you lengthen AND strengthen your muscles in one complete range of motion.
Our activities of daily living are full of concentric - walking, climbing stairs, sitting down….we need to build eccentric movement into our lives; learn why in this video.
Educating about the Pelvic Floor
We really do understand very little about our anatomy, especially if it is anatomy that no one really talks about or talks about correctly. Your pelvic floor, like your quadriceps or your biceps is made up of muscle and, when you do not work your muscles what happens??? They do not function as effectively as we would like them to.
Take the time, watch the video. I will help to clarify misconceptions about the pelvic floor (for men and women), the information will empower you to change the way you think about what’s going on down there. After you watch this video, pop over to the Rescue Me link and join me in some pelvic floor release and strengthening exercises, because we need both!
Fascia is fascinating and the more you learn about it the more understanding you gain around the importance of keeping your fascia healthy. This video will explain simple ways to care for your fascia. Healthy fascia equals less aches and pains and more living!!
Know Your Nervous System
Like we have day and night, peanut butter and jelly, we also have two aspects of our nervous system. The sympathetic aspect is what has become known as ‘fight or flight mode’ and the parasympathetic aspect is what has become known as ‘rest and digest’.
Here is the issue, many many of us live most of our day in fight or flight and we lay our head on our pillow at night and our brain does not shut off. We scenario a plan in our head until we are so worked up, we cannot function effectively for the rest of our day. This video highlights how you can nurture your parasympathetic nervous system, slow down and feel more in control.
Pilates Breathing Variations
Not all breath is created equal or delivers the same results. In this video we will cover the differences between diaphragmatic breathing, percussive breathing, one lung breathing and lateral breathing.
Joseph Pilates used to say that breath is the first and the last act of life and somewhere in the middle, we forget how to do it. Take the time to learn this skill, your body and your brain will thank you.
Rock & Roll Over
In this video I will dissect the Roll Over, I will cover all the watch for’s and ways that you can optimize this movement from a core strength and tricep angle. Get ready to feel the burn! Note: the Roll Over It is NOT for anyone with osteoporosis, disc issues, who is pregnant or who has arthritis - a neutral bridge is perfect for these bodies.
"The information that I am offering in this bundle is the result of over 20 years of learning that helped me get out of my own pain cycles. Now I want to share this information with you so you can experience your own transformation."
EDUCATE ME & RESCUE ME RESOURCE BUNDLE
My goal is to help you to learn and build these new skills into your everyday life – it is not what you learn on the videos that is important, it is how you incorporate your new knowledge into your everyday life. I love movement, I love helping new people fall in love with movement to become the best versions of themselves. Take your time to learn, have patience with your body, there are going to be challenging days and really good days. Just remember that consistency is key. A few minutes a day can make a world of difference.
Jana Danielson, MBA
Founder, Metta District, Lead Pilates and Lead Integrated Health Therapies
Creator, Cooch Ball and Gooch Ball