Fitness Blog

5/4/2018 5 Comments

Modified Push - Up Workout

With summer here, most of us are beginning to work on that beach body everybody always talks about. I don't know about you, but after this super long winter, my body is still a little stiff and not ready to jump into an intense workout routine. For me, starting slow and being very steady and consistent is the key to building a strong and healthy body.

To get my body out of hibernation and back into its active shape, I have been starting my daily workouts with this very beginner, modified push-up challenge.

You can use these moves to gain strength in the upper body, a leaner core, shed some pounds, and set yourself up with a strong foundation for an intensive workout.

This 4 minute routine consists of 4 different kinds of modified push-ups at 5 reps each, for 20 push-ups total. You can use this as a workout in itself by doing it a few times in a row, or as a warm-up to your usual practice.

Make sure you are keeping a correct form when doing these modified moves to prevent injury or strain, and always consult your physician before starting any fitness program.

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3/24/2018 0 Comments

Yoga With Props: Wheel Warm-Up

The yoga wheel is one of the newer fitness props to become widely used among yoga practitioners. It is a great tool for those wishing to expand their practice of heart opening postures like the back bend. The wheel offers support to your lower back, upper back, and shoulders, while deeply stretching the entire front of the body.

These are some of the basic warm up moves I like to do on a regular basis to keep my shoulders open during my work outs, to open up the front of my body so I can breathe better, and to expand the flexibility in my lower back. Make sure to do these very slowly to avoid injury and causing over strain to your back muscles. Don't forget to check out the video at the end.

I would love to hear from you! If you have any questions, comments, success stories, make sure to reach out!

Getting in position

- Begin by bringing your knees into your chest and using your core to lift your hips up in the air.
- Hold on to the wheel and bring it to your back.

- Slowly allow your lower back to come down onto the wheel.
- Keep your shoulders on the mat
- Hold on to the wheel.

- Once your lower back is properly placed and well supported, straighten you legs up in the air and relax your tailbone on the wheel.

Lower back and hip stretch

- Holding on to the wheel, bend the left knee into your chest and keeping the right leg straight slowly bring it down.

- Repeat on opposite side by bringing the right knee to your chest and stretching the left leg down.

- Very slowly begin to bring your feet to the floor, one at a time, for a very deep back bend.

Lower back and shoulder stretches

- Slowly push your shoulders off the mat and walk your feet forward. The wheel will roll toward your upper back and shoulders.
- Straighten your legs, relax your shoulders, and try to bring your feet flat on the floor.
- You can hold on to the wheel for extra support.

- If comfortable, bring your palms to the floor.
- Make sure your neck is not strained.

- For an even deeper shoulder stretch, you can turn palms up to face the ceiling.

Wheel Warm-Up Demo video

I recorded a short video to demonstrate the flow of some of the moves.
Please note the video is sped up and you should do this practice very slowly.

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2/18/2018 1 Comment

Beginner Yoga: Sun salutation

I have recently been asked by my clients to make a super beginner yoga video for people who really wish to begin a yoga practice but simply don’t know where to start.

Well, here is a beginner yoga video for you! This is the most basic Sun Salutation sequence that many yoga practices are built on. Do this every day as a warm up to start your day or to begin your workout. Or simply practice it to build and strengthen the foundation of your yoga practice.

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1/4/2018 0 Comments

5 Minute Plank Variation Video

Last year, I joined a plank support group online. I know it sounds almost silly, but it really wasn't. It was started by a fabulous woman who had recently had a baby and was looking to get back in shape. Apparently, planking was one of her favorite exercises, and she desired some support around returning back to her regular planking practice.

I gladly joined to develop a plank practice on my own. I found out how very challenging planking really is. Both physically and mentally. This practice works to strengthen the core, shoulders, arms, the lower back, and even the legs. It is physically challenging for obvious reasons.

Mentally however, I found it challenging to keep steady for a long time and my mind would begin to race and get all anxious. So I began experimenting with different ways to keep my mind occupied and slow it down. I found that switching position helped a lot. I had to concentrate more and be more present with my body. This really strengthened my practice.

After finally developing a thorough planking practice, my team and I put together this short, but very challenging, 5 minute video that any beginner can start with. If it is too difficult for you at first, I suggest taking longer breaks between each plank and working your way up to being able to do the whole workout.

Enjoy!
I would LOVE yo hear what you think of it!

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