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A Great Little Throwback
It’s always good to throwback to the long haired days 😉
I’m really enjoying my 10 minute flows at the moment and I’m currently in a 7 day daily streak 🙌🏼 Don’t have 10 minutes today? Just start with 2️⃣ or 3️⃣ instead! Moving, mobilising and stretching daily is a great way decrease tension ⬇️ in the body, elevate your mood ⬆️ and enhance your health 🔄
How do you move daily?
Forcing my chest through the bar here as you can see to help improve my mobility in the shoulders.
It has taken a very long time to be able acheive this again since my first rib fracture and i am fairly chuffed. This will transfer well into my jerk and i should start seeing some good numbers again!
Client Andy working through some clean and presses. As you can see we are working on loading the upper body rather than incorporating the deadlift from the floor movement. This puts more stress on Andy’s upper body, especially in his arms and shoulders 🏋🏼♀️💪🏻
Oh hello core/hip flexion!! :
I recently started integrated “sliders” into my Movement practice and WOW! :
I love props and exploring new and innovative ways to move! Has anyone else tried using “sliders” in their Movement practice???
Care has to be taken when training to supplement or enhance a main activity, in the above example it is BJJ. It has to be deliberate, slow and sensible. Which can be a hard message to get across to people who like to push the envelope. .
The accessory Work should not be done to the point of risking injury. It can and should lower and mitigate risk. It is accessory and need to help not hinder. Never push the envelope on this work. It is different from 'normal' strength work.
Especially when working on structures where tendons are limiting should caution be taken. They adapt slower than muscle tissue. For practical purposes this means wrists, elbows, knees and ankles. Take time and go slow with mobility work on these structures.
A particular egregious example would be going for a loaded 1RM on a shin box, social media about with examples.
Picture from BJJ Mobility Workshop.
#bjj #injuryprevention #slowandsteady #prehab #strength #flexibility #mobility
#physicalculture #stretch #stretching #theharmoniousbody
I noticed that the work surface in my previous post wasn’t clear. And my ocd was screaming at me 😂
I had to go through this again 🤷🏼♂️
I call this “bridging the gap”.
*get those knees straight, get those knees straight..
My quads and shoulders won’t listen to me, yet
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It feels good to be pulling some heavier numbers even though this felt light. It has been a while 140kg front squat.
You asked for it, we are doing it! YOGA will now be offered as a pilot project at our facility twice a week to start. We are playing with times to see what works best, but they could change in the future depending on the demand.
For now - starting Monday, October 1st - classes will run on Monday evenings at 7:45 p.m. (perfect to combine with the 6:30 workout or to come and stretch and mobilize just before bed) and Wednesday morning at 7:15 a.m. (again, combine it with the 6 a.m. or do it as a stand alone to get your day started). Yoga teacher @rudiejay
will be leading most sessions with the occasional substitute when she is away. She already comes to our regular group classes, so if you see her around, make sure to say hi.
For the month of October only, cost will be $60+HST for members (pay at the desk or over the phone) or $10+HST for a drop-in. For non-members, it's $120+HST and this includes getting the month of October intro for regular group classes as well all rolled in. If you are interested in trying us out AND you like yoga, now would be the time to sign-up.
After October, if the demand is there, we will continue with the non-member group and yoga rate the same, and members will be able to buy passes which will come out to less than $10 per session depending on how many you purchase (5, 10, 20 likely). If you are interested in keeping yoga at our facility, make sure to join in to make it a feasible thing for us to offer! For more information and for non-members to sign up, go to this link >>>
https://www.humantwopointzero.com/yoga/ #Ottawa #yoga #fitness #groupfitness #mobility #mobilitytraining #yogainspiration #yogapractice #yogaclass #yogi #yogisofinstagram #yogisofig #yogis
Do you remember that very first time you received a barefoot massage? It may have been with a different therapist, state, country. It may have been at a continuing education class or convention. It may have been at a sporting event. Wherever and whenever it was, we want to hear from you.
Share your experience, good or bad🤔
This isn't necessarily a "gym move" because you can do it anywhere you have a bench, bed, couch or counter top. When people tell me they are struggling with push-ups (can only do one or two) the incline push-up is always on my recommendation list. If you want to develop strength you can't just do one or two reps, you have to be able to work around 60-70% and complete 6-10 repetitions. Weight lifters know this, no lifter only ever does their max. If you can't do 6-10 reps of something then you are likely lifting too much weight (yes even if it's a body weight move) which means you need to take some of the weight off. Given that you can't just remove a leg you can use a wall or bench to change the load of the movement without actually changing the movement. This is big in my books. When possible change the load before you modify the position. Many people I think are practicing movements with too much load, failing, then blaming the position. All this to say that the incline push-up is one of my faves, if you can stand then you can do it to some degree, and over time you can change the incline to add more load (progressive loading). Next time you go to practice push-ups notice how many you can get through with decent technique (what I'm demonstrating here) and if you don't make it to at least 6 then use the incline.
Eine geile Übung für den Core, sowie natürlich für die Quads. Ob für den Pump im Supersatz oder als Finisher für dein Workout. Ganz gleich - es ist eine effektive Übung. Weg von den geführten Geräten, wo die Gelenke (meistens) sowieso mehr leiden und hin zu freien Übungen, welche sowieso effektiver sind und dazu auch noch eure Koordination stärken.
Der Goblet-Squat ist sozusagen wie ein Frontsquat. Mit leichter Fersenerhöhung sollte es jedem möglich sein diese Übung einwandfrei zu absolvieren. (Auch ohne sollte es möglich sein. Jeder Mensch ist eben anders „mobil“)
Beachte - je mehr Gewicht, desto anstrengender wird es für deinen Core alles zu stabilisieren. Fange also erstmal mit etwas weniger Gewicht an und versuche die Technik zu perfektionieren. Die Steigerungen kommen dann von ganz alleine! Technik vor Gewicht!
Du hast Probleme mit deinen Techniken und willst diese mal auf den richtigen Stand bringen? Dann schreib mir und ich helfe dir dabei, die Technik zu optimieren und im gleichen Zug deine Arbeitsgewichte zu steigern! #getstrongandhealthycoaching
Here’s how NOT to gain weight while traveling.
Simple 5 tips that you can incorporate even NOW while your home🙌🏻 ————
🔸Walk walk and walk
I wore my Fitbit, estimated between 15k to 20k steps per day👊
🔸drink lots of water
I drank 3 to 5 bottles (small size)every day 🔸I choose to weigh myself once in each country. Total 4 times
Look at that scale that the hotel bought me 😂
🔸eat smaller portions
In Spain it’s about the tapas.Tapas are small tastings which fit me perfectly.
🔸worked out in hotel gym or my room 4x wk.
Weight trained or used bands that I bought with me. I did so much walking that my focus for exercise was weight training and lots of stretching for mobility and flexibility 👊
Notice a common thread in these 5 simple tips.🤔
I held myself accountable by making choices that would support me in not gaining weight. ———-
I hear a lot of my clients (midlife women) complain about the 5-10 lbs extra pounds they might have gained from hormonal issues like menopause.
As their coach, I design a plan of action that includes an exercise routine tailored just for them. We go over a healthy eating plan. No diets, no shakes and no gimmicks. Just real food and real exercise tailored just for them
As a coach I am there for them, and I hold them to the promises that they’ve made for themselves.
But as a coach when I’m away these are the 5 things that I do to hold myself accountable 👊 •
#midlifecoach #midlifewomen #healthylifestyle #midlifewellness #travel #movementlongevity #midlifecoaching #coachingprinciples #movebetter #feelbetter #agebetter
#mobility #flexibility #motivation #inspiration #fitspiration
When we go against the odds with common sense and outmost respect for the body, it provides us with jaw dropping results. Ed had a grade 5 left AC joint separation from a mountain bike accident, had it repaired two days later, in a sling for a week and was told by his surgeon not to remove his arm out of the sling for 6 weeks. Ed is a father of a newborn boy, a business owner and a supportive husband who is determined to provide a helping hand to his family and he felt his left needed to join the right. What was advised to him did not make sense to him, what was advised made sense only to the provider but not the recipient. This disconnect can keep people away from their body’s potential as they take everything said to them with heart, but Ed decided to challenge this advice only because it didn’t feel just right, he needed to feel the left:) The rest is where we are at now, against the odds, he went back to his surgeon, who’s jaw dropped after mine. Onwards and upwards we move with the arm 👍😉. Never take “you can’t” for an answer, feel first & move accordingly.
⛰Words and pictures will barely do this hike justice⛰
This was my experience on day one of our 3 day hike in the Japanese🇯🇵 alps.
There was 70mm scheduled for the afternoon and I think over a hundred for the day. We couldn’t see anything while hiking up because we were essentially in a cloud and in pouring rain🌧 . We gained many meters in elevation from Kamikōchi to Yari hut. Once at the hut we had to change very quickly to avoid hypothermia.
And also at this point I found out that my phone sustained water damage through my Gore-Tex shell and was now unusable.
I remember a little later, when I thought it was dark, I opened the foggy window in the bathroom or just outside of it. The clouds had broken a bit and I thought “oh my god, look where I am”. We were on top of the mountains. It was at that point I snapped the first picture 📷
to getting to work with one of the greatest Brazilian Jiu Jitsu practitioners in the world, @bmalfacine.
Working dynamic stabilization techniques, perfect for his sport. During our time together, Bruno always came to work! No ego. Just effort. Sound on to hear coaching. Bruno has his fourth professional MMA fight this weekend and we want to wish him luck! Always in your corner champ! ▪️▪️▪️
🔹 External Rotation of the Hip 🔹
_____________________________________________________________ 🔹 Here is a really good stretch I like to use 3-4x per week to open up some passive external range in my left hip. A lack of range has caused my lead leg to collapse in the backswing.
🔹 There has been a huge difference since I have started incorporating this into my warm up. By no means yet perfect , it’s a million miles from where it was.
🔹 Featured is also a great vid from @fit_for_golf
showing the lower quarter rotation test from @mytpi.
If you lack external rotation in one or both hips this may be a good drill for you.
Protocol - hold a passive stretch for 2 mins, the band tension will gently pull you into external rotation. If you need more of a stretch , shuffle further away from anchor point. Place hand on inside of left knee and contract into it for 10-20s. Relax and shuffle away a bit more. Repeat this process for 3 sets.
#golf #golffitness #golfexibility #mobility #stretching #golfswing #functional #fitfam #gym #exercisemotivation #fitnessmotivation
Do you have tight shoulders? -
Then try this shoulder distraction technique to increase your internal and external range of motion (ROM) and reduce shoulder pain.