Monday, April 20, 2020

We Miss You

We miss everyone from our Head Over Heels and Bodies In Motion family so much! Our students make an impact on our daily lives and this time apart has shown us more than ever just how much. Whether we spend an hour a week together or four hours a day, every child is being thought of by their instructors during this hiatus. 

A smile, a wave, a hug - these never seemed so significant, until they could no longer freely be shared. We miss the shouting and giggles in the gym, the running feet throughout the lobby and the music blasting through the dance studio speakers. The controlled chaos is what many of us are looking forward to again and I personally cannot wait until that day comes!

We hope everyone is doing their best with school at home. And some days maybe even practicing gymnastics, dance, karate and ninja skills around the house or in the yard. There are plenty of resources and workouts online, on sites such as, Tumbl Trak’s Homenastics and NinjaZone’s Move It Mornings series’ on Facebook. We also want to give  a huge shoutout to our dance teachers and amazing students who have been participating in our BIM dance classes online! 

Many gymnastics and dance equipment manufacturers are having sales on at-home equipment that you might want to check out! Try and to start. 

Feel free to send us some pictures and videos of your kids practicing or notes to their coaches!

Thank you to those on the front lines - healthcare workers, supermarket staff, delivery services, and ALL the other people still going to work every day because you're needed. We see you, we appreciate you and we can't wait until this is all over so we can see you all again!

#BIMfam #bodiesinmotiondancecentre #HeadOverHeels #gymnastics #Ninja #NinjaZone #danceclass #keepondancing #Stretching #Tumbling #USAG #COVID19 #StayActive #StayStrong

Tuesday, March 17, 2020

Resources for Fun & Learning at home during a COVID-19 Quarantine

This is certainly new territory for everyone living through this COVID-19 pandemic.  There are fears, anxiety and lots of uncertainty.  We've also seen so many positive messages, things like "more family time", "more fresh air", "slowing down".  One of the most powerful messages floating around social media was a graphic touting "Your elders were called to war to save lives, now you're being asked to sit on your couch to save theirs." It's all a matter of perspective.
Whatever your inner thoughts may be, the fact of the matter is that we are looking at A LOT of at home time, and entertaining ourselves and our kids is going to be very different than we are used to!

Here are several resources and ideas for fun and learning at home, we hope you enjoy them and above all, stay safe and stay sane!

Here is a list of free educational resources for you to explore and use with your family:
Here is a list of museums offering Virtual Tours!
Other fun stuff to do virtually:
Other ideas:
  • Follow your favorite musicians on Instagram and Facebook, many are live streaming mini-concerts from their homes
  • Get outside!  Go for a nice walk or hike!
  • Practice your cartwheels  - you know we had to!!!
  • Check out your local library website to see if they have live streaming storytimes
  • Take up a new hobby - so many sites are not offering drawing lessons, music lessons, etc
We are certain that many other fun ideas and resources will come across our desks in the next few days, keep up with us on Facebook as we'll share them with you there!  

Wednesday, March 11, 2020

Gymnastics At Home!

Ways Your Gymnast Can Safely Practice At Home

Picture this: your child just finished their class and as they’re gathering their belongings to head home, they’re telling you all about wanting to keep practicing. I’m sure all you can think about is the danger that could come of letting your child do this.

As coaches, we often get the question, “What are some things my child can do to improve at home?”. Some homes don’t provide safe areas to perform many of the skills a child desires to, while others have at-home equipment they are able to utilize. Even if your home has limited space and equipment, your child can work on many things that will help them succeed in the gym.

I will share some ideas on how you can allow your child to safely improve at home, while still adhering to any boundaries you set concerning safety. Whether your child is a beginner or training more advanced skills, practicing the basics is always helpful, being that those skills are the building blocks for more difficult ones. 

  • Splits demonstrate outstanding flexibility. They are used during warmups to stretch the leg muscles, but they are also used to perform many other skills as well: leaps, jumps, kicks. Working on your splits at home is a simple and effective way to improve, without use of much space or risks of injury.  Stretching other parts of your body will also lead to skill improvement. The more flexible a gymnast, the greater range of motion their bodies have. You can have your child repeat the stretches that they perform during their class warm-up. Practicing bridges is also a good way to increase back and shoulder flexibility, if your child has the capability of doing so safely.

  • Gymnastics uses most of the muscles in your body and performing skills properly requires certain strength. This is another component of gymnastics that students can work on at home, maybe even alongside a parent or sibling! Basic strength exercises will help children thrive in the sport. Some common ones include push-ups, planks, sit-ups, leg raises/lifts, squats and pull-ups (if a pull-up bar is available).
  • Balance is another key to success in gymnastics, and not just on the balance beam. Learning how to hold one’s weight in different positions takes time and practice, whether it be standing on one leg or upside down in a handstand. Simple ways to improve balance at home can be doing jumps (stretch, tuck, straddle, etc.), turns, scales, and different walks on a flat surface. Practicing walking in a straight line on tip-toes (relevĂ©), while doing kicks and jumps will also benefit your gymnast when training on the balance beam. These skills can be practiced on the floor, outside, or on a balance beam.
        Specific Skills
  • The skills taught in class are usually the ones a child desires to jump right into at home as well. If a home (and parent) permits - high ceilings, clear spaces and soft flooring - some skills are relatively safe to perform at home. Supervision is suggested when a child is performing any of these skills. Practicing rolls is a good start to training at home; a few ways rolls can be performed are forward, backward, and in a straddle position. Handstands and cartwheels require a bit more space, but can also be practiced outside. “Spiderman handstands” are a great way to work on the skill without the full risk of a freestanding handstand. This drill is performed with a child’s feet up against a wall, the front of the body facing the wall and using straight arms for support.


While some homes provide safe places to practice more complex skills, not all do and that is okay! Strength and flexibility training at home will go a long way in the gym. Repetition is also a large factor in becoming a better gymnast. Anything that can be done to retain skills until the next class is a great way to see quicker improvement. 

Confidence is an integral part of gymnastics - this is something that can alter the outlook of students and instill in them the desire to keep working, no matter how difficult a skill seems at first. As a bonus, encouraging confidence and courage requires no physical space at all!

#Gymnastics #Splits #Flexibility #StrengthTraining  #BalanceBeam #Balance #Handstands #Cartwheels #Recreation #Confidence #HeadOverHeels

Tuesday, February 25, 2020

#2 Reason Why Gymnastics is a GREAT Sport!

We know you've been waiting for reason #2 why Gymnastics is a great teaches and increases the life skills of persistence and mental toughness! Everybody gets a trophy - sound familiar? This isn't how it works in the real world and it isn't how it works in gymnastics. Gymnastics is a TOUGH sport, you can work so hard and a single tiny mistake can be the difference between placing and going home empty handed. You CANNOT give up in Gymnastics, persistence is EVERYTHING! Mental toughness is the ability to focus, blocking out everything around you and doing what you've trained to do. The crowd, the multiple other events going on around you at the same time, the nerves, the risk of injury - and gymnasts MUST be able to block all of this out to perform their best, and they do! If you want to raise tough kids, start them in gymnastics!  Stay tuned for reason #3, or follow our Facebook page where we post our content first!

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Wednesday, February 12, 2020

Why is Gymnastics a GREAT sport?

We ❤️ the sport of Gymnastics so much, we couldn't fit all of the reasons why it is a GREAT sport in a single blog post - stay tuned for the rest of the reasons in the coming weeks!  

Reason #1, Gymnastics is a sport that can benefit all other sports!

Gymnastics is the perfect sport for kids who want to make gymnastics their main focus or for kids who want to participate in multiple sports. It can help develop coordination, strength, balance, and flexibility that will help athletes excel in almost every other sport! The foundations of gymnastics- balance, flexibility, strength, and body awareness are all the pillars of sports across the board. In addition, body awareness and motor skills are learned from a young age, and the high muscle tone developed in gymnastics is a benefit to any kind of athlete!

Gymnasts are also highly coachable, persistent and mentally tough - traits that help make them top athletes in all sports they participate in!

The verdict is in, Gymnastics is a GREAT sport and your athlete will benefit greatly from it!  

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Friday, January 10, 2020

Gymnastics Lingo 101

Handy Gymnastics Vocabulary

Do you ever get confused when your gymnast comes home from class telling you all about his/her new skill? If your go-to response is “wow, that’s amazing!”, yet you don’t have the slightest idea what he/she is talking about, you are not alone. Gymnastics skills and vocabulary may seem complicated and difficult to understand if you’ve never participated in the sport yourself. That’s why we’re here to help!

Some people may be aware of the basics, such as: forward rolls, cartwheels and handstands, but what we teach your children goes beyond that! To begin, let me start by introducing the equipment in the gym, also known as apparatus. Girls learn skills on Floor, Uneven Bars, Balance Beam and Vault. The two apparatus that are shared between boys and girls are Floor and Vault; however, boy’s gymnastics also includes use of the Pommel Horse, Still Rings, Parallel Bars and Horizontal Bar. Two more pieces of equipment that your gymnasts are likely to talk about are Trampoline and Tumble Trak (more info on this wacky-sounding contraption to follow down below). These bouncy surfaces are usually a class favorite and with them comes even more skills (and probably even more peculiar sounding phrases).

To list every gymnastics related term would bore even the most enthusiastic parent. The main body positions vital to the sport are tuck, straddle, pike, arch and hollow (as pictured). However, the skills your gymnast is most likely to boast about are listed below.

Bridge: Arranging your body to create the shape of an arch, or essentially a rainbow, by lying flat on the floor, then pushing up so that you are supported by your hands and feet.

Backbend: A bridge that is performed by beginning in an upright position, with your hands raised above your head, then arching backward until your arms reach the floor.

Cartwheel: A circular movement in which you rotate sideways, bringing your hands to the floor, swinging your legs over your head, and then landing with your feet on the floor one at a time.

Pullover: A skill on bars that consists of pulling oneself up and over the bar, feet first, in a circular motion, then straightening the arms to support oneself on the bar.

Seat Drop: A trampoline skill in which one drops to a seated position with straight legs and then rebounds back to a standing position. 

Seat/Doggy/Belly: A seat drop, followed by bouncing to hands and knees, then to your stomach (rather than rebounding immediately to your feet).

Split: Legs extended in opposite directions, ideally forming an angle of 180 degrees. 

Tumbl Trak: a long, trampoline type surface that is more tightly woven to create less bounce, used to transition skills between trampoline and floor.

Walkovers (Front/Back): a vertical rotation of the body from a standing position, through a brief handstand.
Front: Starting upright, one would lunge (lean forward with one leg in front), kick to a handstand with legs in a split position and continue in a forward rotation to the floor, landing one foot at a time.
Back: Starting upright, one would arch backward into a handstand, legs in split position, then return feet to the floor one at a time.

Limbers (Front/Back): Similar to walkovers, except each skill is performed with legs together in the handstand position and feet landing at the same time.

This is just a small sample of what your child is taught by their amazing coaches at Head Over Heels. Hopefully this information can help create dialogue amongst your gymnast(s) and yourself regarding what they practice each class. The more engaged you are, the more enthusiastic your child will be about sharpening their skills!

#HeadOverHeals #Gymnastics #Skills #Fun #Flips #Flipping #Tumbling #Trampoline #Exercise #TumblTrak #Recreation #RecGymnastics  #USAG #Xcel #Joga #PreSchoolGymnastics #YouthSports