May the Force be with You

The more we connect to the forces of nature, the more we develop that strength and higher consciousness within ourselves. I live in the mountains of Aspen Colorado because it nurtures me with a constant flow of vibrancy and serenity. I developed my 4 Rhythm Hoop Dance program to share with others who don't get the chance to live close to nature. It has instilled Strength, Flow, Passion and Peace into thousands of people who practice it. 

The mountains provide a strength and really put life into perspective when standing 14,000 feet on top of a summit. The rivers, flowing through each season, remind us that things are always flowing. And to jump into a crystal clear, 42 degree high mountain lake, reflecting the mountains that feed it, is the ultimate wake up call.  The alpen glow, if you've never seen it or been in it's radiance, is magical. And the air, clean and crisp, imparts a pureness into the heart and mind that is unmatched. This is the force of nature. And the more we connect to these elements, the more we discover our true nature. Pick up a Betty Hoop and the 4 Rhythm DVD and may the force be with you.                                                                       

  • National Geographic Article Below

This is your Brain on Nature

Nature nurtures us. It boosts our mood too. According to the attention restoration theory, spending time in nature relieves the stress and mental fatigue caused by the “directed attention” that work and city life require.


    I’ve always been somebody who likes quick fixes. Chocolate, bourbon, working out, buying nice gear, complaining, withdrawing, ignoring issues. The human condition I guess. Living in an ashram, spending time in 3rd world countries, hooping for 4-5 hour sessions, and challenging my mind and body on rock walls, I’ve had glimpses of my higher consciousness, of A higher consciousness. God/ source energy, Great Spirit, whatever. I developed some connection to, and with unconditional, limitless love, compassion and connection to everything. And although these brief glimpses have reshaped my reality in a good way. I struggle to want them to last longer.

    In my early years of hooping, I’d hoop for a few hours straight at music festivals. In 1998 while hooping to Widespread Panic, I had a series of experiences which created awareness of my tension and the release of tension.

while spinning in the same direction and speed as my hoop, I could see everyone everything blur, on the outskirts of my hoop. Much different from visual suspension creating dizziness, this group became a whirling mass. The mass then became one breath. One pulse. The pulse jumped from inside to outside the hoop, expanding and contracting. When I used the hoop as either my vortex or centrifuge, I was able to shift energy. I could feel pressure release from inside my space. I could also feel energy, flow, intelligence, love, connectedness flow into my space. I was, in that moment, fully present. In my center, on my axis, spinning my prayers. I had entered some time warp in quantum physics. Later, I came to find out that what was happening, due to my focused work, was very similar to Lorentz’ Theory of Transformation. I started reading and understanding the time-space continuum, particle physics and sacred geometry.

Yes, I am talking about a hula hoop. Your basic toy that now, takes up space at festivals, where people throw their improperly sized hoop around trying to copy the next coolest trick they see someone doing.

    Aside from this experience I had others while hooping.  Sometimes I’d feel a huge pressure and fear in certain areas, of my body, followed by a huge release of energy. Emotions always came along with that. I’d be having fun at an outdoor music festival and all of a sudden find myself in tears. I could watch my brain try to swoop in and analyze why and what I was feeling. But because I was in my body, I chose not to allow myself to go to the lower aspect of the mind and judge/control my experience. This gave birth to a series of events over the course of one month. I wasn’t aware at the time, but my hoop and focus were cleansing all my chakras, power centers. (Not anyone can just start hooping and receive this. Their hoops size and weight as well as focus, needs to be specific.)This of course is taught in my program. Each chakra would open, during each hoop session. It would happen after the first hour or two.  Once I thought I was having a heart attack. My chest got tight, I felt a sharp pain around the muscle. My heart started racing. I made sure that this was not due to a pinched nerve in my neck, over aerobic activity or compression in my upper ribs. After I factored out what it could be, in the physical, I determined that it must be energy. Stuck emotion. As it built up, so did my awareness of how much I hold on to things that get trapped in my body. And as I breathed and hooped, I gave it a path to be released. I started using my body as a conduit, just like I’d always used my hoop. I began to hoop with the awareness and intention to set my emotions into motion, using the hoop as a vehicle for transformation. I always tell people, that the most benefits happen, whether in yoga or hooping, when one moves from the inside out.

The hoop can be your prayer wheel, vortex, centrifuge and dance partner. All representing, in the laws of physics, portals that can open and transform matter. And what is really the matter? We are matter. We believe that in our lives, things are the matter. All we have to do is learn how to shift matter and things will shift.

Hoop Core™ is a 7 step process which teaches you how to awaken to your true core power and become your own healer. It offers all ages, sizes and abilities easy steps to release emotion and physical pain.  You will learn how to drop the follower mentality and move your body from the inside out. Using the Idiot Proof Betty Hoop™ as a biofeedback tool, you will dance and connect with natures 4 powerful elements. The force that can keep you fluid through the tough times, calm during chaotic times and in rhythm with your highest vibration, radiating vitality and your true nature. You will find that it’s not really about the using hoop anymore but about reawakening your warrior spirit.

This is healing beyond hooping!!



Think You're Hooping the Right Way? Take this Quiz Now!

Everyone has some degree of bad posture and body mechanics. You might not know this and it's pretty interesting. We all move our bodies in the same 5 common ways. Whether you are a top athlete or couch potato, the body in gravity, equals the same kind of compression, misalignment, weakness and pain in everyone.

3 PARTS TO THE BODY: Upper (lowest rib to the head) Middle (360 degrees around the core) Lower (top of pelvis to the feet)

Most men use their legs (Lower) for everything which is why their hips are tight.  Most women stick their chest and butt out, (Upper & Lower) which leads to compression and pain in the low back.

The core (Middle) should actually be the first muscle group to engage in any motion. Just ask a Pilates teacher.

SIZE MATTERS (WITH YOUR HOOP): When and adult between 110 - 220 lbs uses a hoop that is too light (under 1.5 pounds) and under 10'10" circumference, or a hoop that is over 2 lbs, it puts great strain and torque on the body. I've seen this in thousands of people over the years. They move at a frantically rapid pace.... in the wrong area of the body!

               LEARN THE TOP 5 in 5

Structural Misalignments   Check Yourself Before you Wreck Yourself

1.) Frankenstein: Tipping the torso up and down.  This mistake uses the upper 3rd in one rigid motion. hurts the lower back and the hoop will fall after a few rotations. It locks out the core so one cannot use it.

2.) Chicken: Thrusting the head and neck forward and back while pulling the elbows back. This mistake uses the upper 3rd (thrusting from the shoulders, ribs and neck). It pinches nerves and discs in the neck and compresses the mid back. 

3.) Surfer: Trying to hoop with a stance wider than hip distance. If legs are wider than hips in any motion, it will limit range of motion in the hips and prevent one from being able to engage their core muscles.  This mistake uses the lower 3rd (legs)

4.) Belly Dancer: Most common in hoopers. This mistake uses the upper 3rd (ribcage) in small circles. Contrary to many youtube videos - YOU DO NOT - want to ever - roll ANY part of your body in circles. Kind of common sense here, but you will be rolling and pinching discs whether you roll your ribs around your pelvis or roll your hips in a circle to try to keep the hoop up. ALSO, simple physics but the hoop is your wheel and it needs an axis (something which stays in a vertical plane) for the wheel to spin on. So if you try to move in a circular fashion, the hoop will not have anything to push against and fall.

5.) Camel: Most common in hoopers, yoga teachers/students. This mistake uses the upper and lower 3rd. The motion prevents one from engaging the core muscles. The hooper will stick the butt up. For the body to keep its balance, the chest will pop forward. (Similar to The Chicken) This compresses the whole spine and shoulder blades and pinches nerves and discs.

THE RIGHT WAY:  Retraining your body to move the Right way takes time! Be diligent and patient.

1.) Don't move the upper and lower 3rd

2.) First just move your bones. Rock the hips side to side and or back to front.

3.) Then try using your core with the Belly Pump Method. When the weight of the hoop pushes into your gut, push into it. DO NOT thrust into your lower back and DO NOT lift your chest (which will compress your whole back) 99% of people make these 2 mistakes when trying this method. Practice isolating each 3rd and just move your middle. The action in the core muscles are a quick, powerful, repetative contraction IN TOWARD THE SPINE.




Is your Teacher/DVD Putting your Body in Danger?

Yoga, fitness trends and how to tell if your teacher is unskilled.

If you look at the skilled hoopers who perform tricks, watch their alignment. They rarely hoop on the core and when they do, they push their chest and head forward and elbows back. This compresses the whole spine and back of the ribcage, which limits flexibility and range of motion and creates chronic compression and pain in the L4, L5 region, as well as pinches nerves and discs.

They also tend to fold at the hips, tipping their torso forward. They do this because they are trying to control the speed and angle of the hoop but don’t know how to use their core muscles. This happens if the hoop is too small or too light.

There are many hoops and workouts on the market. Some use key words such as yoga, core and fitness, to market their brand. Some even have certifications from other companies and from ACE, a state certified program. People who are skilled in exercise physiology, basic body mechanics and alignment, can instantly see that the hoops and movements that the teachers use, are incorrect and will put people in danger.

Is your Hoop Dangerous? What other websites won' tell you.

The market trend is to either use a heavy hoop, (between 2-8 pounds) a small light hoop (under 1 pound) which is mostly for doing tricks off the body or a handmade, rigid hoop.

      3 Basic Features of Hoops:  Size, Weight & Flexy or Rigid.

3 Determining Factors for Choosing the Right Hoop: A person’s height, weight and range of motion between the pelvis and core muscles. 

EXAMPLE: Just like one would need to adjust the seat and handlebars on a spin bike, choose the right sized golf club, or the proper weight of dumbbells, one would also need to make sure that the hoop can fit their height, weight and agility.

Heavy Hoops & Hoops with Ridges: (over 2 pounds) Common sense should show that a very heavy object which repeatedly pushes into the organs and spine will be painful and might bruise tissue.

Injury Reports: Bruised tissue and organs, pinched nerves and discs around the L4, L5 area (lower back), torn ligaments in knees.

Hoops under 1.5 pounds: (under 2 pounds) Hoops that are too light for the standard adult height and weight, will be too light to stay spinning. The body will need to thrust twice and fast and with twice as much force, just to keep it spinning.

Injury Reports: Pinched nerves in neck which leads to headaches and arm numbness, pinched nerves lower back, torn ligaments in knees,

Analogy 1:  A rock picks up more momentum and goes a farther distance, and will put less torque and stress on the body, keeping it in alignment and balanced. A feather will be so light that the body will need to overcompensate and thrust itself off center/balance, in order to even throw it a few feet.

Analogy 2: If an adult between 110-220 lbs. the hoop will be too small. Using a small hoop (under 10'10" circumference) is like driving your car around a hairpin turn. It will be harder to control the turn, than if you were steering around a wide angle turn. This means that you will have to move your body twice the normal speed. Moving fast isn't really the problem. It is moving fast with your current compression and bad posture. Moving fast, just to keep the hoop up actually makes one's posture and movements worse and has created many injuries.

Safe & Effective Hoops for Adults between 110 – 220 pounds

Hoops that are between 1.5 and 2 pounds and about 10’10” circumference     Handmade Hoops: These can be effective and pretty safe yet they are rigid. Even if you can get a hoop that is the correct weight and circumference, the rigidity of these hoops create more out of alignment thrust in the person. Flexy hoops act as a shock absorber to one’s rigid core movements. These have been proven to not only stay up longer but help the person stay in their core, rather than thrust the torso forward and over use the lower back.

The Betty Hoop Technology: My collapsible hoop design is for the total beginner to the most elite hooper. I teach thousands of people each year, since 1998. I wanted to make my job and their experience as easy as possible. I also product test every new hoop on the market to see how effective and safe they are, using knowledge from basic sports science and body mechanics. I see all the short and long term injuries from lots of hoops.

Most adults use their legs and low back to initiate all movements. Hoop Core (The Belly Pump Method & The Top 5 in 5) retrains the body to fire from the core muscles first, toward the back of the spine. The standard adult, even at 5’3” and of average weight will need the same size hoop as someone 6’. This is because they need that space of a large hoop to retrain their body to move from the core rather than from their low back. A small hoop will move too fast and they will just be repeating their bad posture at a very fast pace.