|| Dedicated to self-growth & happiness ||
A huge part of my learning curve is to practice self-love. This can come in various forms. Prioritizing my health has been one of them. Taking time to listen and acknowledge my limits. Understanding that we are all different physically, mentally and emotionally. Focusing on self-care and knowing that everything I seek comes first from within.
We spend huge amounts of our time seeking external validation. Keeping ourselves busy as though “being busy” is some form of indication that we are succeeding in our career. Sure, there are plenty of things that occupy our schedule. But it is our choice to fill it up till we suffocate ourselves. Fatigue, diseases, mental fog, irritability, unhealthy lifestyle choices all start piling up when we stay busy. Is it worth sacrificing our health in order to keep busy?
Find moments in your day that you can dedicate to self.
It doesn’t take long and your body will thank you later. Let go of the need to keep busy. Some simple self-care suggestions to connect back to your body and calm your mind:
1. SCHEDULE ME TIME: This is for you busy bees out there that’s always saying you’re too busy. I’m sure you schedule your day, so finding a short 15 min ME time to add into your day is definitely do-able.
2. BREATHING: In yoga, we practice pranayama. It is such a powerful tool to connect with your breath and calm your mind. Being in a state of rush all the time creates clutter in the mind. You lose your center and this creates more stress. By doing simple 5 min abdominal breaths, it quickly grounds you and allows clarity in the mind.
3. GUIDED MEDITATION: I hear a lot of people telling me that they struggle to start meditating. Sometimes taking baby steps is better than taking a leap. Start with guided meditation. Maybe a gratitude meditation. Always a great way to start your day. It’s an amazing way to shift your mood right at the beginning of your day..
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Posted at: 2019-07-22 16:38:04
Rider biomechanics! riding well - riding for engagement - is a combination of parts of the body that must harmonize with the horse through the suppleness of certain joints and relaxed stretching of certain muscles, and other parts which must work to maintain the postural re-balancing of the horse, and to channel the flow of movement in the right way. This is a bit like being both the banks of a river and the boat that sails down it. It is the difficulty of developing the body in such opposing ways that makes riding such a challenging and unique discipline.
What is fascinating is that when you start to break down the different element of the rider's body into which are harmonizing with the horse's movement, and which are working posturally to re-balance or channel it, you discover a perfect pattern of alternating functions that makes the whole system work in a dynamic way: one part holds posturally (shown by the blue arrows in the picture) allowing the neighboring part to harmonize (green arrows), and vice-versa. This is the beauty of correct rider biomechanics. rider biomechanics In terms of the effect on the horse, the harmonization allows the connection of the rider to the horse's movement that is so vital, whereas the posturally-holding parts do the hard-work of re-balancing and channeling the whole horse. Both are indispensable to the dynamic of engagement - without the banks there would be no river, but without the boat you couldn't go anywhere on it.
A rider who attempts only to harmonize or 'go with' the horse will end up as a passenger to the horse's natural lack of balance for carrying a rider. Whereas the rider who only 'comes against' the horse with too much holding throughout their body will only bring about resistance in the horse.
#riderbiomechanics#biomechanics#horse#pferd#horsebackriding #horseridinglessons #effortless#hardwork#engagmentofmuscles#movement#germanridinginstructor
✨ Movement is everything ✨
Finding time to move is key to feeling #amazeballs but staying #focused and #mindful in your #movement is crucial 🎯 No matter if it’s practicing a #funkyflow#yoga class from me or carrying your groceries, having proper knowledge of your body’s function will prevent you from injury👌🏼 .
Let me ask, have you ever thrown your back out 😳 by something “silly” such as tying your shoe? Or experienced a painful stiff neck from just looking over your shoulder while driving? These are the type of injuries and reasons why people are coming to me and continue working with me for more than one session 👩🏼🏫 In each session we don’t just work on the specific injury, we investigate 🕵🏼♀️ what the deeper issue is, what muscles to strengthen (it’s usually not the obvious ones, btw🤯) and how to learn the language of our own bodies and how to LISTEN to it. All of your new found knowledge will not only #healyourbody but will prevent further injury. .
Send me a message if you’re tired of living with pain on the daily! Or EVEN IF you’re having a nagging #pain that comes and goes. This is a cry for help from your body! Don’t let it get worse; drop me a message ✨ and if you’re wondering if you have to be #local, YOU DONT! I work in person and #online 🧚🏼♀️
WORKOUT DESCRIPTION ➡️➡️
The first day back at work was tough.
Didn’t feel like training.
Lifted the sandbag out of the shed.
Programmed a workout.
Entered a pain cave.
Pushed into the pain.
Finished in a hot, sweaty mess.
Feel great for it.
How’s your day been?
Marathon Training 🏃♂️
Endurance km: 0.0
Cross-training km: 4.0
I’m at the RIGHT place, at the RIGHT time, with the RIGHT people! 🙏🏻
I invite every ONE of you to JOIN my inner circle and LEVEL UP! 📈
It’s all about taking advantage of situations when they arise🙌🏻
My guy @dancavada and I have decided to release a FREE branding opportunity through networking chats and Weekly Zoom Calls! We genuinely want to HELP people! 🤪
If you’re interested in joining the FREE group and excited to see where this goes... Comment “VALUE” Below 👇🏻👇🏻👇🏻
M O V E M E N T - M O N D A Y 🏃🏼♀️
Mobility was the winner in my poll today so here are my go to back and shoulder mobility exercises
Perform 2 rounds of:
Quadruped Rotations x10 e/s
Cat Cow x8
Side Lying Windmills x10 e/s
Child's pose side to sides x4
Child's pose/upward dog flows x4
I recommend mobility work before every workout or movement you may do, it just really helps get the blood flowing, the joints mobile and help relieve some tightness
Did you know I am also an Online Coach? DM me for more info ✏
Enjoy and Happy Monday 💕
Your glutes are one of the biggest (and most supportive) muscles of your body. It is so important to give them the support they need to keep you balanced, pain-free, mobile, and stable. To be supportive of these muscles means strengthening and training these muscles, as well as the muscles around them, such as your hamstrings, adductors, and obliques.
At Thrive, we give you targeted exercises like the one pictured above to build glutes that will promote proper posture, pelvic tilt, and properly activated muscle groups. Our therapists empower you with coaching to help you truly feel muscles that you may have never turned 'on' before.
Choose to be proactive and allow our therapists to help you move without pain. Start strengthening your glutes and call to book with us today! 🍑
#pri#prination #posturalrestoration#glutes#move#exercise#movement #hamstrings#adductors
Posted at: 2019-07-22 21:26:44
Faktiskt väldigt stolt över 10a på 130 kg ☺️
Var riktigt längesen!
Fat Loss - Combination Exercises💪🏼
Combination exercises are an excellent tool to increase the fat loss effects of resistance training. ~
Most of us are familiar with the muscle-building effects of weightlifting, but many of us under-appreciate that the same exercises can not only build muscle, but also help burn body fat.
The increased metabolic demand of combination exercises is due to the increased cardiovascular demands of more muscles being involved and for longer periods of time, which help to burn body fat.
This increased cardiovascular demand in turn increases the caloric expenditure (calories burned) while performing combination exercises, as well as increasing the caloric expenditure after the workout is completed as the heart works to return to its normal resting rate.
This increase in calorie burn after a workout is referred to as EPOC - short for Excess Post-Exercise Oxygen Consumption and commonly referred to as the “afterburn” effect.
It is suggested by some that this “afterburn”’effect can last up to 24 hours after a workout.
This added effort results in more calories burned, which will lead to weight loss. Add to this the muscle-building effects of combination exercises and the result is fat loss.
🥑🍅🥗It should be noted here that nutrition is the ultimate factor in body re-compositioning: burning fat while building muscle🥗🍅🥑
True combination exercises are when two or more exercises are done together with a distinct pause between each.
The Reverse Lunge + Biceps Curl + Shoulder Press (demonstrated above) is a preferred true combination exercise that I utilize often with clients. ~
Perform this exercise for 3 sets of 8 on each side.
MOBILTY FOR SQUATS
Do you squat?
Do you feel like you struggle to access proper depth?
Do you assess how you squat?
Do you want a stronger squat?
Hip mobility is CRUCIAL to the success of performing a safe, effective and long term strong squat.
One element of this complex system of hip mobility is HIP FLEXION.
If you follow the OMEGA Mobility principles you'll be familiar with our approach of expanding ranges of motion and learning to actively control and strengthen these ranges. To earn the right to own these ranges for the long term you need to spend time within them.
The video above takes the client through maximal active hip flexion lift offs. The aim of each rep/lift off is to express active control and strength in hip flexion. This has a direct carry over to the bottom position of a squat, providing a solid base for healthier hips on a human level first and foremost whilst boosting performance levels on an athletic level. ...
If you don't have access to a sound squat, don't load up a barbell and smash yourself into the position. This won't end well.
Expand your range then learn to control and strengthen.
This is one of many requirements for a good squat. Give your hips the attention they require and they might just look after you and your squat.
'Healthy joints make difficult movements easier'
Posted at: 2019-07-22 21:25:00
“If you’re always living in your comfort zone; what’s the point?” - Zac Hancock speaks about pushing yourself out of your comfort zone in podcast #6 and how opportunities can come when you put yourself in those situations. 🧠🌿 #comfortzone#living#wellbeing#thefastmovement
I've been really blessed by Loopkicks Gathering this year. Super exhausting, but the end result was 100% worth it. Glad to have a solid team behind my back - whether it be staff, demo, or volunteers. Thanks to all who made it out!
Tone and lift that 🍑! Many people think barre is all about lower body, but the truth is, it’s an AMAZING full-body workout.
Bookmark this lower body workout for the 🍑 and try it out later!
3️⃣pulses on supporting leg
Perform 8-16 reps of each exercise before trying the other side! 💪🏻 #homeworkout#barreworkout#balletbody
Nos damos la bienvenida en instagram 👩🎨👩🎨 🔴 RAUM estudio, diseño & arte es una dimensión que ofrece mediante la fotografía, el diseño gráfico, las artes visuales, experimentaciones plásticas e investigaciones performaticas la dirección artística que necesita tu proyecto o emprendimiento personal/comercial para destacarse de los demás.
Además, organizamos talleres y workshops para seguir creciendo y experimentando dentro de las diversas ramas del arte.
Se vienen muchas novedades, seguínos! 🎨
#graphicdesign#diseñografico #direcciondearte#art#argentina#artdirection #color#company#photography#riocuarto#movement#arte #studio
Posted at: 2019-07-22 21:22:53
I have been absolutely blown away by this evening. A regular Monday has been turned into pure magic. ✨
Yoga in the Park was so much fun with the amazing people who came to support the charity Shelter.
Then finished off my evening class with a few people sharing remarkable things with me and reminding me that yoga is all about this feeling of connection and community and gives people a reminder to be kinder to themselves. .
I feel so grateful for all these wonderful people in my life who over a year a go were complete strangers. Thank you so much for continuously showing up, being vulnerable and letting go. 🌟
Looking forward to seeing you on the mat this week. .
#NEW| You know summer is legit when you’ve got a palm tree tee. 🌴 Peep our newest Cali life tee #linkinbio
Posted at: 2019-07-22 21:14:24
3rd Monthly Update!
Free calls for 1 more week, so going into the month of August, the first 10mins is free and only 5 dollars for every 10mins after.
Thanks again for the support you awesome legends.💪
Health can not be obtained in a day, a good workout, a healthy meal ...
Health can not be sustained in a few weeks of healthy eating, strong workouts, clean eating ...
Health is a journey and a lifestyle. It is practiced day in and day out with decisions made each day. At Premier Movement we are here to help and support you on your journey. With accountability, strong leaders, and a community to cheer you on you can start your journey. Just say when! 701.838.0090