@MPIGNY - Winter 2014 - (Page 25)
STAYING FIT WITH LITTLE TIME
BY KELLY FILIPPONE
conversation I often have with
colleagues in our industry is
about how difficult it is to stay
on a regular workout schedule with
little personal time while operating or
attending an event or tradeshow. Amy
Valent Ribot, my Pilates instructor, was
intrigued by our meetings and events
industry when we first started working
together several months ago. We have
discussed many of the chronic issues
that I experience, along with many of
my colleagues in MPIGNY. With this in
A foot stretch.
mind, I posed this question to Amy: "I'm
packing for a work trip and have limited
space in my suitcase for extra things.
Is there one item relating to fitness that
you recommend that I bring with me?"
Amy's response: Thera-Band - an
elastic-like set of bands that takes up
almost no room in your luggage. For the
following exercises, you want a strong
resistance, but one step down from
the strongest. You can find the TheraBand online or at a sporting goods
store, and they cost less than $10. Each
manufacturer has different color coding
so make sure you are familiar with those
variations before making your purchase.
Pec stretches are a must for long
days at a computer (or mobile device)
or carrying heavy luggage. Begin
standing with good posture. Hold the
band with the hands 30 to 36 inches
apart. The closer the hands are on the
band, the more intense the stretch.
Slowly bring the arms overhead,
continuing until the arms are behind
you. Move continuously, so the band
moves in front, overhead and behind. Do
this stretch six times. On the last rep,
keep the arms behind and breath fully
The next two exercises can be done
lying on the floor.
Feet and ankle stretches are a great
way to pamper yourself, especially if you
have been standing all day. For those of
you who wear high heels, the second part
of this will be felt especially in the lower
outer calf (peroneals). Bring the band on
your right foot with your right leg up in
the air. Slowly point and flex your ankle
10 times. Then, flex your ankle and make
inward circles 10 times. Make circles 10
times in the opposite direction.
From here, we stretch the hamstring
muscle (the back thigh). Keep your right
leg up, with the sole of the foot facing the
ceiling. Your knee joint must be straight,
and your tailbone should remain on the
floor (otherwise, it only pulls at your low
back!). If it is hard to straighten the knee,
then lower the leg towards the floor until
you can. This is the best way to relieve a
tight lower back.
Don't forget to repeat the second two
exercises in the series on your left side.
After this short self-care session, you
should be feeling great!
With any questions about Pilates, yoga
or general fitness questions, you can
reach Amy, who is a certified Pilates and
yoga instructor, via Twitter (@AmyVribot)
or Facebook. For additional Thera-Band
instructions for the whole body, visit
A hamstring stretch.
Table of Contents for the Digital Edition of @MPIGNY - Winter 2014
ASK THE BOARD
14 MEETINGS TECHNOLOGY TRENDS TO WATCH FOR 2014
10 EVENTS IN NORTH AMERICA YOU SHOULDN’T MISS IN 2014
SPORTS INCENTIVES AND MEETING PLANNING A WINNING TEAM
HOSTED-BUYER PROGRAMS: A PLANNER AND SUPPLIER Q&A
MEMBER SPOTLIGHT A CONVERSATION WITH JULIE GREEN
TECHNOLOGY CORNER BY WALTER J. RECHER
LEGAL REVIEW BY BARBARA F. DUNN, ESQ.
FITNESS FOCUS BY KELLY FILIPPONE
NOTES FROM THE FIELD
@MPIGNY - Winter 2014