Tuesday, July 30, 2013

Plank Series 3 of 3

Hey Fellow Bloggers and Followers!
I just want to let you know that I am moving most of my Blog over to Wordpress....
Yeah I know its so sad, but the format of Wordpress works so much more like a Webpage
Since I have so many amazing subjects, it helps me keep them in easy to search tabs!
please come by and check it out!


However, for a while I will still post here because I love helping you
towards your health and fitness goals!


Monday, July 22, 2013

Yoga and Pilates Planks: Set Two (Off The Floor)

Who said it has to be done on a floor?

Quick Note
If you have sweaty hands or your hands keep slipping
try using weight gloves, a door way, or a chair to hold on to.

If you prefer the floor, then watch Set Three!

Please consult your medical doctor before starting this
or any other fitness program

How Long Do You Hold A Plank?

Try holding a plank for 30 seconds
Take a break
Then come back and do another 30 seconds

Its best to do a one minute plank 
Three times a week
Using it with part of your toning exercises

What is your Maximum Hold Time?

3 Minutes is your maximum hold time
If 3 minutes is too easy then you should 
move on to the next harder level
(See Other Vlogs on advanced planks)

When is the best time to do them?

I encourage my students and clients to 
hold planks each food commercial
Its a great way to add a small bit of toning
Plus it keeps you from running up the stairs 
or out the door for a snack!

Yoga and Pilates Planks: Set One (Using Props)


I Swear every fit class does them
and I continue to see many people doing them wrong!

Here is a fun guide to learning about your body
and how to adapt towards this amazing full body workout

Remember to consult your doctor before you start this
or any other fitness program

When Planks are done correctly
the core should be shaking on each exhale

Most people find themselves holding their breath in this pose

I personally like to close my eyes during planks
this insures that I can feel each muscle in their correct place
and that I can fully focus on my breath!

Wednesday, July 17, 2013

Leg Lifts Plus Extra Challenge with Elevator Legs

Leg Lifts

Define and Firm
All aspects of your core, thighs, and glutes

Remember to consult your doctor before you start this
or any other fitness program

Remember the following
Keep the Spine Imprinted into the floor
Keep your pelvic girdle engaged
Always keep your knees and thighs together
(Its very easy to let the thighs part)
Bare feet are best, shoes add too much weight

If your Hips start to hurt cross your ankles
If you can't go the whole distance, 
then try not to go as far 
or bend your knees to lessen the weight

Tuesday, July 9, 2013

Bridge Pose: From basics to advanced

Bridge Pose
Remember to please consult a medical professional
before you start this or any other fitness program

Main Purpose 
Strengthen Hamstrings

Secondary Purpose 
Strengthens Core, back, triceps, and shoulders

Stretches (Opens up)
Hip Flexors and Chest

Pilates Ball
Challenges balance and enchances difficulty
Strengthens stabilizing muscles, tendons, and ligaments

Yoga Variation (not shown)
Clasp the hands together under the back,
palms facing each other
fingers angled towards toes.
Insure Triceps are fully engaged 
to protect the neck and back.
You may also switch your hands into 
prayer position with fingers towards shoulders
but this is usually for those with very flexible wrists

Possible Health Concerns
Changes pressure of blood flow
Can cause dizzyness, headaches, and numbness in lower limbs
Neck pressure is increased
Lower back (lumbar) pain
Breast/Chest tissue can be heavy and cause breathing difficulty

Remember to check with a doctor first
Second, if you can't go as high....don't!

Bridge can be done just by barely lifting 
your hips off the ground and then placing them back down

As I will always remind you...we are not
all built the same!
Move within your own
body's possibilities

Wednesday, July 3, 2013

Core Fitness: Using props and understanding basics

A pain in your neck!

Not only can fitness seem like an overwhelming
and frustrating project to take on
It can also physically become
a pain in your neck

Please seek a medical professionals advise before you start 
any health or fitness program


True strength comes from the inside out
We should always focus to tone the body
Balancing the body in ways that help build all over strength

There is no such thing as Spot Reduction
Doing a bazillion crunches will not guarantee
a flat stomach

However, having a strong core has truly helped me
and so many others
learn to be stronger in all other forms of fitness

Thanks again for visiting!

Reference Sites:
Benderball.com (Fitness balls and information)
Stott Pilates on Amazon.com (Fitness balls, straps, videos, and more)
huggermugger.com  (Mats and Yoga supplies)