Whole Body Breathing Workout

" Where there is no movement, breath is movement".

This truth has informed so much of my physicality, and we employ the power of " breath based movement" in this 18 minute workout to enhance the quality of ... everything.

Beginning the Galileo workout at 15 Hz mobilizes the body, as the frequencies are still low enough to allow the muscles to completely relax in between contractions.

After creating a well rounded mobility, we increase the Hz to 24, in to a nice feeling of continuous co-contraction, then repeat the original workout, tonifying every muscle touched by the mechano-stimulation of the plate.

Foot and Ankle Strengthening

The Galileo Dumbbell is a truly remarkable piece of equipment, providing targeted mechano-stimulation to the individual extremities. The rounded surface area allows the joints to adapt to a much greater range of motion, and positioning of the limbs can be adjusted without taking weight bearing in to account.

To translate this in to “non trainer” terms, the Galileo Dumbbell lets your hands and fingers wrap around it’s technology, controlling the intensity of the mechano-stimulation through grip/pressure instead of weight-bearing. Hz are also different, with 26 being the magic number where the muscles are fired automatically.

In addition to the unlimited ranges of motion this piece can provide, the mechano - stimulation is directed more through the muscles than the bones, making the experience in the cervical spine/skull region much less intense than when one is standing directly on a Galileo plate.

So the limbs can be trained individually, with more specific articulation at every range. The user can explore how different foot or hand alignments affect the pelvic or the shoulder girdle through experiential interaction with their own alignment, strengthening where necessary, or simply increasing range of motion by facilitating muscular contraction within every position held.

This is a little warmup I created for dancers, hikers, athletes, skiers, really… anyone who loves living life with their feet on the ground.

I strongly suggest that you try a few heel raises, knee bends, jumps and steps before and after this workout. The “ before and after” is astounding.




Simple Inversion Program

One delightful application of the Yoga Trapeze/Galileo combo is the option of training the upper body with decreased gravitational pressure.

Because the head is balanced on the spine ( ideally) when the body is upright in good posture, it is common for people to experience " too much vibration in the head" when one either stands fully upright on the Galileo plate, or puts their hands on it ( for example, in a push up position with the hands spread wide on the plate). This happens for two reasons: the mechano-stimulation travels the strongest through a direct vertical line, and also through an engaged muscle chain.

By inverting the body with the support of a Yoga Trapeze, one can release the cervical spine while pressing through the arms, and direct the intensity of the muscle contractions through the back and abdominals ( depending on your alignment).Because the head is not asked to engage, the "vibrational experience" is greatly diminished in the skull itself, while surrounding areas are both toned and relaxed through targeted movement.

If you have no experience inverting with a yoga trapeze, it is highly recommended that you practice this with an instructor first.

Always consult with a physician before embarking on any exercise program.

Simple Standing Warmup

This simple standing warmup combines the benefits of external muscle contractions driven by the Galiileo plate with the leveraged body weight and core control of the Yoga Trapeze. Between these two apparatuses, one can lengthen and stretch the body while building muscular strength throughout the entire range of motion.

Depending on the plate you own, you can start either at 18 Hz or at W2 or 3 at 22-24 Hz. If you are using the device without Wobbel, then increase the Hz to 24 when prompted. If you are using the Wobbel frequency, increase to 26 then return down to your original frequency after the high contraction end range stretch is over.


Always remember to listen to your body when practicing any form of exercise and consult your physician before embarking on any exercise program.

Lower Body Flexibility Training

One of my favorite training environments is the Galileo/Yoga Trapeze combo.

The ability to leverage body weight while conditioning with the Galileo is truly an educational and strengthening experience. As you shift your center of balance, different muscle groups are activated and the pelvic floor is toned - connecting both with the legs and the deep abdominals. Every time you move your core over center, it provides the opportunity to come together at a deeper level. As you move in to the deeper leg stretches, muscles are strengthened at their end range of motion, providing both greater flexibility and strength with every movement.

This is a wonderful training experience for dancers and yogis alike. Anyone practicing a system that has increased range of motion as one of it’s training goals will benefit from using the Galileo in conjunction with stretching exercises.

I recommend either using 18 Hz for this series, or setting the Galileo to W2 or 3 and bumping the frequency up to 22.5 or 23 for optimal results.

Would you like to learn more about how to apply the Galileo to enhance your training?
Consider taking the Galileo Basics workshop this July!

Hand, Wrist and Arm Release

This sequence comes from the “Galileo Unwinding” Workshop I have been developing and is so incredibly healing for the hands, wrists, arms and upper body.

A three hour experience that alternates between self-massage and awareness exercises on the Galileo and restorative yoga positions utilizing the Yoga Trapeze, it is sure to transform your the way you feel in your body.

By changing the texture of the vibration, the nature of it changes, as do the effects on your tissues. Here I am using a soft half roller with the Galileo set to 24.5 Hz. The more I press and squeeze, the deeper the vibrations move through my arms and in to my back. Depending on which fingers/angles you use, various muscle chains are activated, driving circulation and release as they strengthen and activate.

Remember, the most important part of all of this is that you feel good. If your body feels uncomfortable, it’s a sign you need to change something. Listen to your internal cues, follow the vibration as it moves through you, and do only what you feel good about doing.

To experience more of the Galileo Unwinding, consider coming to Carmel for one of my half day workshops, offered in both December 2018 and January 2019.

Foot, Calf and Hamstring Massage Sequence

Fabulous for after hiking or heels, this sequence comes from the “Galileo Unwinding” Workshop I have been developing.

A three hour experience that alternates between self-massage and awareness exercises on the Galileo and restorative yoga positions utilizing the Yoga Trapeze, it is sure to transform your the way you feel in your body.

By changing the texture of the vibration, the nature of it changes, as do the effects on your tissues. Here I am using a firm half roller with a yoga mat wrapped around it, affixed to the plate with bungees tied around the handles. This keeps the half roller from moving and provides a stable surface upon which you can work your body.

I’m using two full foam rollers to create a mobile surface for the rest of my body, which keeps me level with the Galileo plate and lets me move around. This guarantees that you’ll be working your balance and core control while both stimulating and releasing the parts pressing in to the Galileo plate. Talk about multi-tasking!

Remember, the most important part of all of this is that you feel good. If your body feels uncomfortable, it’s a sign you need to change something. Listen to your internal cues, follow the vibration as it moves through you, and do only what you feel good about doing.

To experience more of the Galileo Unwinding, consider coming to Carmel for one of my half day workshops, offered in both December 2018 and January 2019.

Foot and Ankle Strengthening and Massage

This sequence comes from the “Galileo Unwinding” Workshop I have been developing.

A three hour experience that alternates between self-massage and awareness exercises on the Galileo and restorative yoga positions utilizing the Yoga Trapeze, it is sure to transform your the way you feel in your body.

By changing the texture of the vibration, the nature of it changes, as do the effects on your tissues. Here I am using a firm half roller with a yoga mat wrapped around it, affixed to the plate with bungees tied around the handles. This keeps the half roller from moving and provides a stable surface upon which you can work your body.

I’m using two full foam rollers to create a mobile surface for the rest of my body, which keeps me level with the Galileo plate and lets me move around. This guarantees that you’ll be working your balance and core control while both stimulating and releasing the parts pressing in to the Galileo plate. Talk about multi-tasking!

Remember, the most important part of all of this is that you feel good. If your body feels uncomfortable, it’s a sign you need to change something. Listen to your internal cues, follow the vibration as it moves through you, and do only what you feel good about doing.

To experience more of the Galileo Unwinding, consider coming to Carmel for one of my half day workshops, offered in both December 2018 and January 2019.

Balancing the Pelvis

Laying the pelvis over a foam yoga block provides enhanced interoception of the pelvic floor and all muscles that connect through it. The equal side to side stimulation provided by the Galileo plate allows the pelvis to regain it's sense of alignment, which can often be thrown off by how we stand, or sit. 

 

Try this gentle workout to get in contact with your deep abdominals, hip flexors, and pelvic floor, and unwind after too much walking, sitting or driving. 

 

Simple Back Warmup

This is one of the many instructional videos included in my Galileo 101 Workshop, offered in person in Carmel CA and soon to be offered online. 

For the seated work, you will need some type of box or stool. I had a wooden platform built, with yoga mat used on two ends for both grip and padding. However, you can also order a small stool from various sources, from 11.99 to $60 depending on style and height. The important information is that you want the entire base to hit the Galileo plate, so no " legs" allowed! It needs to be an entirely closed unit. Any gap from the plate is a potential "wobbling" issue. 

After spending two years working with the Galileo device, I feel confident in explaining that the torso is an interesting area to work with, when putting the pelvis directly on the plate. Because of the predominance of digestive organs within the torso, much attention needs to be given to frequency. Higher Hz are not optimal in this case, as the digestive organs need lower frequencies to maintain optimal function. Therefore, I recommend starting at 15 hz and modifying up or down based on individual levels of comfort. 

I hope you enjoy the video below. If you are interested in more creative environments for the Galileo, I recommend that you sign up for a Galileo 101 training, either online or in person. 

 

 

 

Upper Body Workout

While putting your feet on the Galileo plate is obvious, it's also just the tip of the iceberg. 

In this 4.5 minute workout, we use the hands and forearms on the plate to target not just the arms, but also the entire upper spine, including the upper abdominals. Although the lower body is still being worked, the vibrations are being driven directly to the upper core every time the arms are straightened ( the more the body is in a straight line, the further the mechano-stimulation travels ). 

We use 18 Hz for this workout as shoulder mobility as well as strength is so crucial for most humans. This is where our posture really suffers, and one will tend to get " locked" in a kyphotic position, or with a chronic shortening of the neck. By keeping the Galileo in the " Strength and Flexibility" range, we open up the areas targeted, driving circulation, releasing old holding patterns, and building aligned strength. 

The workout ends with a cooldown at 12 Hz, for a lovely release. 

8 minute Whole Body Workout

Just in time for the holidays, this medium intensity sequence is great to get everything moving and keep your muscle mass up and fat gain down over the feasting season. 

The twists and spinal movements are great to get stimulation in to the digestive organs, and working through all the different ranges of the spine is a thorough core activation. 

The foot sequence at 26 Hz is the perfect antidote to a night of high heel wearing. 

When you only have 10 minutes to stay fit, do this, plus a little cool down and you'll be good to go!

This sequence uses an exercise ball. The one pictured in the video is '55' but any size will do so long as you can reach it when it's on the floor. 

Lower Body Toning

This 5 minute sequence is excellent for strengthening the ligaments that surround the knees and hips. Smaller, controlled movements in active positions drive stimulation deep in to the joints, where the bones intersect, making this an ideal program for those needing more strength in these areas. 

I use this program for my clients who are interested in osteoporosis prevention/management, as well as those who have knee, hip, or ankle issues. 

If you are unable to support your weight, place a stool on either side of the Galileo and place your hands on them to support yourself in the lunging positions. It is also possible to use the Galileo handle if you are using a model with one. 

The higher frequencies ( 26 Hz) build power and strength, with a continuous contraction being created at that speed. The mechano-stimulation follows a straight line and is diminished every angle that it travels through, so when your knee is bent, the major stimulation goes to the knee, secondary is the ankle and hip. As you straighten the legs, the force travels up to the pelvis. We use this technique at the end to strengthen the lower back, before lowering the Hz to 12 to finish with simple cool down. 

Pelvis and Leg Balancing Sequence

This sequence is performed lying down over the Galileo, with the sacrum being centralized on the plate. You will need some props to execute this sequence correctly:

 - 1 stability ball ( any size will do, however 65 is preferable for most bodies)

- Something to raise the height of your " floor" to the height of the Galileo device, in order to lie down evenly. I use two freelonic folding mats, however one could also use an exercise "step" with some yoga mats to pad it on top, or even a stiff couch cushion if necessary.

- A 5 lb weight plate to place on the anterior portion of your pelvis. If you do not have one of these, a bag of rice will suffice.

- A pillow to support your head. For some, this allows the neck to relax, but even if you are comfortable lying down flat, raising the head a little helps the upper abdominals to connect, which will in turn help your lower abdominal engagement. 

Flow Sequence 1

Another full body workout on the Galileo, inspired by flow yoga.

This program moves through two ranges and 3 frequencies: beginning with focused flexibility for the hamstrings, then moving to an optimal strength and flexibility setting for the bulk of the flow, and ending by building power in the squat at 26 HZ.

An exercise "step" on top of a yoga mat is used to equalize the " floor". If you tend to use blocks in your downward dog, you may want to raise your step higher than the plate for the same reasons. 

This is an active program designed for healthy bodies. It is not intended to diagnose or cure any medical condition. 

Please consult your physician before embarking on any exercise program. 

Ball Workout 1

This 9 minute full body workout on the Galileo Device is designed to tone and align, while driving circulation and building muscle. Three different frequencies are used, targeting flexibility, motor control/agility, and foot strengthening at the highest frequencies, building muscle to support alignment from the ground up ( literally).

The use of an exercise ball allows for greater feedback and a larger range of training environments. 

If you control your Galileo device from the handle, please adjust directions accordingly, and if any movement is too challenging, stay with the previous one and endeavor to master it, by holding at the range that can be stabilized. 

Foot Release

A small shift in your workout environment can create massive shift in how the body responds.

In this case, adding a soft half-roller changes the effects of the mechano-stimulation in the body, opening the connective tissue as well as releasing the muscles. 

This is an excellent place to begin a workout, or unwind yourself from daily tension.  

Basic Foot Program 1

This is an excellent program for anyone who struggles with foot/leg alignment. 

The mechano-stimulation from the Galileo plate helps to equalize muscular contractions. Whereas your brain only fires approximately 60% of the muscle spindle, the Galileo devices fire 100% of the muscle spindle, as the contraction is driven from an outside force. In cases of misalignment, it is common for only one part of a muscle to be used, and stress on the bones is also not even. 

By mobilizing the lower leg bones, we act on the ankThis is an excellent program for anyone who struggles with foot/leg alignment. 

The mechano-stimulation from the Galileo plate helps to equalize muscular contractions. Whereas your brain only fires approximately 60% of the muscle spindle, the Galileo devices fire 100% of the muscle spindle, as the contraction is driven from an outside force. In cases of misalignment, it is common for only one part of a muscle to be used, and stress on the bones is also not even. 

By mobilizing the lower leg bones, we act on the ankle, which in turn, acts on the foot, therefore building muscles necessary to support the tiny bones of the foot, and allowing for greater alignment through the leg, and ultimately, the entire body. 

The 26 Hz frequency is ideal, building muscle while still keeping the frequencies low enough to allow for great mobility within exercises.

Feel free to play within the 22-28 Hz range, your body may respond differently. Any time you feel like you may be approaching a "weaker" area, slow down, and hold right before you enter the least stable area. This will help you to build 360 degree strength.

le, which in turn, acts on the foot, therefore building muscles necessary to support the tiny bones of the foot, and allowing for greater alignment through the leg, and ultimately, the entire body. 

The 26 Hz frequency is ideal, building muscle while still keeping the frequencies low enough to allow for great mobility within exercises.

Feel free to play within the 22-28 Hz range, your body may respond differently. Any time you feel like you may be approaching a "weaker" area, slow down, and hold right before you enter the least stable area. This will help you to build 360 degree strength.

Advanced Foot Program

By adding a stiff half-roller to your Galileo, you create yet another versatile training environment. 

Now the body is stabilizing over a curved surface, adding additional challenges, both proprioceptive and structural. 

This program is essential for dancers, gymnasts, hikers, anyone who requires extra strong and agile feet. If you are an athlete who struggles with pronation/supenation, or suffers from foot issues, this is also a fabulous way to build strength within much greater ranges than the flat plate provides. 

The basic foot program is an excellent way to prepare for this series.