WHAT AN ABSOLUTE CRACKER OF A YEAR IT’S BEEN! SO GRATEFUL FOR EVERYONE WHO HAS HELPED US CREATE SUCH A FUN AND SUPPORTIVE COMMUNITY HERE AT VALKYRIE! LOVE AND APPRECIATE YOU ALL! XOXO ❤️
Bird dog; a classic exercise that can be fantastic for core, shoulders, hip and posture training, when done well. As with all exercises, the execution and details matter, and although the intensity is relatively low you can see great stability benefits in controlling this movement. If you have a history or back pain this can be a great prehab exercise to build strength or regain motor control. Perform either as a super set, warm-up or as a part of a core routine with 3 sets of 6-10 repetitions per side #HAUSAcademy #birddog
Carrying stuff different ways on different surfaces uses different muscles and strategies!
I'm carrying an 8 kilo kettlebell and changing how I hold it with each change in direction (and it's sped up x2). See how my balance changes when I go from walking a line (there's a piece of tape on the floor) to a 2x 4,which is wider than the tape but higher and a bit wobbly!
Way back on Day 4 of the @nutritiousmovement #thisadventrocks
challenge, she suggested we try to carry a load for 20 minutes and see how it feels.
How often do you #varyyourcarry
How does your trunk respond? Are you strong, pliable and responsive to your load? Or do you kind of sog around it?
This is my indoor, way-less than 20 minute version, but I am blessed to live in a really walkable neighbourhood. I regularly carry my groceries home and today it was 2 litres of milk and a box of clementines, cycling through maybe 8 different carrying shapes. 🙂🥛🍊🚶♀️ Give it a try. It's fun!
#nutritiousmovement #moveyourdna #moveforfun
How awesome is this! He skates in his business clothes ready for a day at the office 🤙👨💻 I tried my best to look professional but ended up looking like I was posing for a school photo. Damn it Emily! Professionals put their hands behind their back 🤦♀️
Bruuutal interval finisher for the delts and traps. This is not for the faint of heart or weak of stomach lol
Dead stop high pulls from the hang position, 20 seconds on one arm, 20 seconds on the other arm, 20 seconds of rest. Repeat until your vision starts to blur and / or you get the urps (puke burps... heh). Notice the explosive upward drive and then controlled descent back down to the block. It's not about how many reps you can get, you're going to flirt with death either way, so keep the form immaculate.
I usually shoot for 4-6 reps each side, 5-10 sets. This interval frame works well for snatches, swings, and clean+presses too. Happy urping. #kfitpro #hiit #intervaltraining #shoulders #delts #traps #hiitworkout #sweatyaf
The reactive tri-planar pattern is something we experience when we resist rotation to maintain a position when there is a push or a pull on one side of the body. Rotary Stability (RS) is expressed when we create or resist rotation to crawl, climb, run, swing and throw. In our developmental stages we use the cross connection of opposite arm to opposite leg to crawl. As kids, we learn to climb, run, and bound by expressing this ability. .
Continuing our Functional Movement Screen (FMS) series, this week we demonstrate the Rotary Stability Movement Pattern. This marks the last of seven movement screens used as part of a scoring system to determine a body’s readiness to engage in higher level physical activities in the weight room and on the field. The FMS screen is NOT a training tool or exercise guide. It is comprised of movement patterns that require mobility and stability. These movements were specifically designed to place clients in positions where weaknesses, imbalances, asymmetries and limitations become noticeable by a trained fitness professional. .
In the video, Julie demonstrates the unilateral movement for 3 repetitions. To receive a score of 3, there must be no faults. Her moving arm and leg must remain over the board, the support-side thumb, knee and toe must remain in contact with the board, and without touching down, she must connect the same-side elbow to the same-side knee directly over the board. As you can see, this screen presents a balance and motor control challenge. Julie is not able to maintain contact with the board, and her moving arm does not remain over the board. She receives a score of 2 because she was able to perform the correct diagonal repetition; her opposite knee and elbow make contact over the board without touching down.
If you are interested in learning more about your body’s mobility and stability, visit https://www.bayareamissfits.com/book-online to schedule a Functional Movement Screen with one of our trained, certified professionals.
(Link in bio)Ⓜ️
#bayareamissfits #personaltrainer #fitnessvideo #fitnessblogger #gymtechnique #techniquetuesday #fms #movementmatters
We hit 800 Facebook likes! Thanks for all your support. To those who want to keep up with our newsletters, blog posts, promotions, and events- Please like our page and follow us at Facebook.com/nysspt 👍
Components of a Comprehensive Performance Program (5/10): Multi-Planar Movements ↔️↕️🔄
What: Sports are multi-planar by nature. Emphasizing movements that target all planes of movement (sagittal, frontal, transverse), as well as improving the ability to disassociate through each plane, is paramount to improving sports performance. •
Why: Building strength, stability, and mobility in all planes of movement increases exposure to varied movement patterns that can improve physical literacy and competency, ultimately decreasing potential for injury and increasing performance. •
Considerations: It’s easy to focus on the sagittal plane since the majority of traditional strength training movements take place there. I’m not saying we need to overcomplicate our programming, but taking into consideration the demands of the sport (what are the physical requirements), the individual athlete (what stage of development) and the time of the year (what part of the annual plan are we in), we can program and progress appropriate movements using all planes that enhance the development of the athlete.
Morton neurom, Metatarsalgie, Plantarfasziitis, Achillodynie, tarsaltunnelsyndrom, hallux valgus, hallux rigidus, digitus quintus varus, u.v.m.
Fußschmerzen sind nicht gleich Fußschmerzen...Achte auf Deine Füße, denn sie tragen Dich ein Leben lang!
👀Watch closely to see my forward fold improve dramatically by mobilizing my left ankle!!👣👀(just doing eye work alone doesn’t help me much here-that’s what I’m testing first)
Did you know that the nervous system reacts instantly to the exercise/movement/input we introduce? #appliedneurology
indicates that we can assess (by way of mobility, balance and/or strength) how our unique systems are responding to any given stimuli. //
When I work with people individually this is what I’m looking for: “high pay off drills” that deliver a significant result in moments. Often this is something for the visual system, vestibular system, mobilizing key areas. //
Here you see me establishing a baseline forward fold (done a few times to get a warmed up read on it) and simple baseline spinal rotation. Once I feel and see where I’m at, I can return to that to retest what helps me the most. The result is temporary but it directs me toward movements that are most beneficial for me. //
I am mobilizing my left cuboid and navicular bones where they intersect with the talus (subtaler joint) by way of this little front of ankle stretch in precise spots. If you watch closely you see that by mobilizing that side and those joints allows me to suddenly get my palms flat to the floor in a forward fold! //
I’m also testing convergence of my eyes with both and individual eyes (I know I struggle with convergence) and then stacking with the ankle mobility. Any drill can be an assessment and any assessment can be a drill. @zhealth_performance
This sort of process lends spectacularly to individual training/private clients and self care.
This is the sort of thing we’ll be exploring in our upcoming membership for movement teachers, presale link in bio. 🧠🙏🏽👁👀👣🧠
Hydrate / preload oatmeal= Muscle Glycogen Storage💧 🥘
Workout goal: bench 210 *
Actual reality: benched 225⚠️‼️✅ whatttt •
Walk Slackline 50 ft. Check ✅
For those of you who don’t know, I shattered my left collarbone into 5 pieces and have a titanium plate and 8 screws holding it together... 💀 my road to recovery has been tough but the light is shining and I’m gaining new strength! 💪🏾 •
Never doubt yourself, always test your limits!!!!! 🥇
Powered by @resonancenutrition
Clean Vegan Protein
Come play in our Pilates equipment class tonight at 630! #twist
"Your enemy the devil prowls around like a roaring lion, looking for someone to devour." - 1 Peter 5:8b As the winter doldrums start to wreck havoc on your moods, as the days get shorter and colder, find little slices of happy!!! Don't let the devil eat you!!! Today's happy is brought to you via a sequined Santa hat, some ratchet down South music, and a bosu ball. Music fuels my soul and my workout! I had no idea where my workout was headed today, I am really good at making ish up as I go along. 😂🤣Home workouts can be obnoxious as you like, you too can rap alongside your favorite artists! Try it out, it's really fun, scouts honor! 1) bosu canoe lunge row (hard hard), 2) squat press, 3) jump squat taps, 4) ass to the grass 🤷🏾♀️, 5) ab work pop up, 6) lunge to curtsy, 7) weighted lunge, 8) arnold press #sprinklinghappinesslikeglitter #itseverywhere #santa #yoga #bestlife #cardio #fitchick #homeworkout #exercise #fun #freespirit #bosu #bosuball #totalbodyworkout #bothsidesoftheball #prettygirlsliketrapmusic #ratchet #hiphop #12daysofchristmas #christmas #winter #doldrums
Fight against seasonal affective disorder 👊🏽👊🏽👊🏽Workouts make everything better! Don't sink 🎈🎈🎈#doyou #smile #joy #happy #functionalmovement #trina #thebaddest #doppelganger
Planks on planks on planks 🤓
We may have gone a little far with these pics🤪, but you get the idea.
Do you catch yourself hunching over when you squat? Maybe you lean back too much?
If you lean back or lean forward too much when doing a bodyweight squat you would fall over, so why are you doing it on the TRX? 🤷♀️ The TRX isn’t there to change your squat, it’s there to ASSIST your squat. The form stays the same.
Here’s an easy way to think of it.
“Elevator not Escalator”
You want to be going straight up and down, not leaning forward or back.
This is especially important when we do pistol squats( single leg). In order to get lower we see form taking a back seat.
Form over depth. Every. Time.
Focus on performing the exercise correctly and the gains will come.
Happy Lifting! 😊
IT Band syndrome Part 1
This is going to be a little series on the ITBand and the associated system and function that it is included in.
This video is the basic anatomy and intro. ----------
The IT Band is a tendon more than a random 'band' in the body. It has many components to its functional side and is involved with quite a few muscles in the hip and leg.
It is always important to remember, when you have pain, that is only a symptom of a problem, not the problem (unless you break your leg or something traumatic of course.) ----------
The following videos will set up a better understanding of not just the anatomical positioning of the IT Band, but also its functions within the hip/leg system and why athletes in #running
, #olylifting #crossfit
and a whole host of other sports have #pain
in their knees, hips, ankles and feet.
This system is very complex when broken down, so I will do my best to go over it as simply and thoroughly as I can.
ENJOY!! #precision_sports_therapy #drtravisconley #movementismedicine #functionalmovement #injuryprevention #knowyourbody #selfawareness #knowledge
One year ago, I was inspired to create a program that would educate and inspire participants to realign their lives and health with purpose. After years of working with private clients, I noticed a common denominator: They needed to make the same changes to their health, they craved community to do it with and they wanted a customized plan to make it happen. Fast forward to six short weeks ago, when I launched Reform, an online learning platform that focuses on achieving health and (w)holiness.
Our inaugural group of students hailed from different parts of the country, with various backgrounds and health goals they wanted to achieve, but we all had one thing in common--a deep desire to learn, grow, heal and draw closer to God while becoming the best, healthiest versions of ourselves.
From day one, we were off and running, tackling subjects such as faith, play, sleep, nutrition, managing acute and chronic stress and more. With each module came a toolkit--go-to practices to integrate newly-learned skills offline and in real life. From tips and tricks and resources, to deep dives into tough-but-essential topics, Reform left no stone unturned. We even crowd-sourced a prayer (everyone contributing one line) and created our own prayer for daily reflection. Vulnerabilities were shared. Friendships were made. Healing began to take form, and a community was created. Reform changed lives..! (Pinch me!)
Reformation was happening in all aspects of health for all participants and that reformation includes me as well! Over the past month, I’ve found myself learning alongside my Reformers and it has been a truly enlightening, humbling and encouraging process. I’m so grateful for the opportunity to shepherd others while still working on myself.
Now that the first Reform is officially in the books, I plan to take time to reflect, rest and digest. #ifyouknowyouknow
Before I officially exhale, my Reform team deserves my unending praise for their support, creativity and love in making this come to fruition with me: @cristiyoung @davidgrau @c.m.hanna @claireholley @ashleyryan818 @traci_zizza @kerritierney @lizza714 @elias_bahou
💡Focus of the day! ⠀
“Strengthen Obliques To Reduce Back Pain”⠀
👉Side Bar Lift on the #Pilates
❗️Since we rotate the spine frequently and unconsciously every day, it’s important to strengthen our oblique in rotations. When we twist our torso, the muscles in our core, shoulders and back simultaneously contracts and lengthens on each side.⠀
👉By focusing on the muscles closest to the our spine and organs, our TA (Transverse abdominis) and External/Internal Obliques, it will help to reduce back pain.⠀
💡The back muscles start to compensate for the lack of proper abdominal work, causing deficient support on the spine, creating bad posture. You may start to feel tightness and compression on the lower back area due to an excessive anterior pelvic tilt.⠀
💪Strong obliques helps you rotate your torso with more force, allowing you to be more active and burn more calories in any sport! ⠀
🏠Looking for something you can do at home? ..
🏃🏻♀️For joint-friendly workouts that build a Strong, Stress-Free Body, visit: www.bodyweightpilates.com or click LINK IN BIO 🔝⠀
Note: This video is speed up, the move is done much slower.
#abs #jointfriendly #pilatesmobility #functionaltraining #golf #golfswing #tennis #sporttraining #crossfit #pilates #functionalmovement #pilatesmat #yoga #movement #healthyactivelifestyle #stayactive #strong
#pilatesteacher #activemovement #perspective #mindset #transformation #healthylifestyle #fitlifestyle #fitover40 #bodytransformation #weightloss
I’m very excited to announce a workshop I’m leading this March 2nd... BOTANICAL FLOW!
It’s been in the works for some time and brings together my favorite things: plants, movement, and science!
Saturday March 2nd 4-6pm at @yogaunion
$20 if you sign up before February 1st.
practice geared to help people move efficiently and mindfully through forests and other outdoor settings, and a talk and activities about native plant ID!
#naturalmovement #moveoutside #functionalmovement #movementisyourbirthright @primalvinyasa
3 x 12 @ 70% 1 RM
3 minute rest
4 x 4 @ 50% 1 RM / 4 second eccentric with 4 second hold at the bottom
Give the Gift of Yoga and Self-Care: offer a one-on-one yoga session with me to yourself or someone on your holiday list.
Comment in if you would like more details.