If two girls climb at Wall St and don’t take a picture in the middle of the road... did it ever really happen? Having a blast and getting sendy with @chelleslacks in this beautiful, if erratic, fall weather in the desert.
#1 Program to UNLOCK Your Tight Hip Flexors
=== People with tight hip flexors may have issues with hamstring strains and back pain, due to the excessive curve in the lower back, but from a glute activation standpoint, it’s definitely better to have tight hip flexors than weak hip flexors and it’s rather simple to correct the tightness issue which you will soon find out.
To have your glute activation patterns maximized, you need the muscles that attach your thigh higher up on the hip controlling movement of your thighs rather than muscles that attach lower on your hip.
You want the muscles that attach your thighbone to your hip keeping the head of your femur bone “tight” in the hip socket. When you don’t have this snug fit (don’t be confused by compressed), you have glute activation issues.
Too many people have non-existent glutes from sitting too much and also from not training their glutes hard enough in the gym. From a strength perspective, if you were to consciously go in the weight room and do nothing but attack your glutes like a bodybuilder attacks his biceps, you wouldn’t be that far off the mark in activating those weak glute muscles and helping to improve hip strength.
There are 2 main problems that occur with regard to firing the glute muscles: Inhibited glutes: In this situation the glutes are shutdown indefinitely. For a variety of reasons, they don’t contract in your daily life when you walk, stand, get up off the toilet, or when you move in sport.
This situation is more common in those who sit on their butts all day but it can exist even in elite level athletes. Overshadowed glutes: Here the glutes DO fire properly, but are not as strong as other lower body muscles (like the quadriceps and adductors). When this weakness is present in the body, the body will compensate by using other muscles to do what the glutes SHOULD be doing.
[VEGAS BABY!!]: Looking for a squad of roll dogs to go train with Yuri in January 💪👊🤸♂️
Who’s coming with me!?
So it’s no secret that I’m a big fan of training with @yuri_marmerstein whenever I can, especially after last year’s January 5-day intensive 🤓
Here’s a few big take-aways I got out of last year’s training:
- A longer freestanding Handstand hold
- A deeper understanding of what it mean to press through my traps
- A much more logical and patient approach to One-Arm Handstand
- And most importantly, it ignited my year and set the tone for the most productive training year I’ve ever had 💪💪💪
Yuri’s only taking 10 students to this training and I already signed up. I’m guessing the rest of the spots will fill up rather quickly since he’s a total boss.
Who’s down to meet me in Vegas Jan 7 - 11, or roll with me from Southern California? My car seats me + 3 comfortably and we can get to Vegas in an easy 5 hour road trip. Housing will be a breeze with an AirBnB split amongst a few of us 🤗
Hit up Yuri to reserve your spot. Let’s do this.
@avweigel @realdiehlyoga @joeyoga88 @thisismy50 @natashawyoga @handstandsandhappiness @anthology_1992 @erika.gasztonyi ya’ll wanna go play for a week in Vegas!?
This week I attended a DEI (Diversity, Equity, and Inclusion) seminar in DTLA with some amazing storytellers and advocates. One thing the group talked about was making space for discomfort to enter the room, instead of trying to make everyone feel good. As a society, we’re not very good at this. But if we’re going to create change, we’re all going to have to make peace with discomfort in some way. Our goal at Conscious Culture is to prompt self awareness, reflection, and ultimately action. And we recognize that it takes leaning into discomfort to make that possible. So join us in making the uncomfortable normal one conversation at a time!
✨Your challenges can become your biggest strength✨The glass may be half full or half empty but that’s not the point...the point is that there IS water in your glass. I have been diagnosed this year with a condition called “degenerative disc disease” which means that all the discs in my lumbar spine were programmed to degenerate in my early 20’s. I had my first slipped disc at 19 and my first MRI at 24. The picture wasn’t very pretty with all my discs from L1 to S1 severely damaged or herniated. I have had 25 years of dealing with chronic physical pain & emotional pain. The symptoms of a slipped disc vary in intensity and in my case affected my hips and lower limbs - experiencing extreme pain for several years on and off and often total loss of power in one or several limbs. The pain comes and goes, I had surgery once and have been scheduled in for surgery two other times. The last surgery was scheduled for June this year. Now while what I have is certainly not pleasant, I still consider myself very lucky. My condition is not a life sentence, in fact, quite the contrary. It has allowed me to learn to be much more in tune with how my body feels and consequently trust my gut feel. I know I will make the right choice for myself and that in itself is deeply powerful. It perspires in everything else in my life. My condition allowed me to pursue a career in wellness and educate myself constantly. Most importantly, it has taught me to refuse to live in constant fear of what may or may not happen. It doesn’t mean that I don’t experience fear, oh man, no, quite the contrary, but because I experience it so often, I have learnt to recognise its powerful limitations. Fear is like a good old friend that I know so well. I truly believe that life is all about taking risks, getting out of your comfort zone and welcoming change. And like my good inspiring friend @murphyec11 said: life is about taking those small steps towards your dreams, your goals, it’s about learning not to give up when it gets tough, it’s about learning to embrace and treasure every moment. Life is short and life is precious.”You can choose courage or you can choose comfort. You cannot have both.”#gratefulaf
Used The Rings To Get My Pulling Work Done Today.
Started With A Sequence I Learnt Years Ago. German Hang, Muscle Up, Lsit, Shoulder Stand, Forward Roll. I’m Amazed These Positions Were Still Accessible Today 😳
A slippery but fun sesh in Crawley with @crawleyparkour, @callunlavington and @markus.fifthunit. hoping to go back and tick off all the bigger stuff in the dry soon.
Couldn't wish for better travel mates than @widefarer and @medusa_pat 😍
Back on the roads with these two and I love it! Sketchy challenge full commit, nonsense humor, and tons of good vibes. Grateful for the opportunity to enjoy such company 🙏🙏
Here's a small challenge I did while still recovering from an intense ankle conditioning session 💪💪
Big thanks to @marcio.filipee @__goncalo01__ and the rest of Porto community for showing us around and training together 😘🙃
Porto is beautiful. Sunsets over the river are a mesmerizing view. The air is clean and nice and people are super chill 😍
🎥 + 📢: @medusa_pat
20 Years Ago. What makes us want to be contortionists? What drives us to desire these extremes? Searching and grasping for balance in the deepest of difficult places and positions. The thing I like most of this photo isn’t my back or my toes or my fingers but my eyes. The connection from inside the photo out. Photographer @bradfordnoble (this photo) was probably one of the first to teach me this. Contortion is not an easy art to learn, and even harder to perform with a sense of ease or naturalness. During this freezing San Francisco night covered in liquid latex in small studio trying to stay warm Brad kept directing and teaching me perfectly how to have an ease in the face and eyes while the body is hard at work. It’s the connection which makes the contortionist. The connection within physically, and the connection without to our audience, and the meeting of those two dynamics is power 💥 🥨 💥
The beauty of #ForrestYoga is that even though it’s strong and at times intense, it’s slow.
There’s no rushing or forcing. Instead you have the space to notice how each posture feels, observe the feelings or sensations that are present and explore what comes up, moment to moment ✨
Want to give it a try? Come along to class, Fridays at 18:00. Book via the link in the bio or pay with cash on the day!
To the strong, to the powerful, to the fierce, to the confident, to the secure, to the bada$$ ladies ... 👏🏻👏🏻👏🏻
We rock the sports bra bc we’re badass enough to love our bodies, face our fears, & let go of any judgements we have around ourselves and others!
And we’re here to also tell you to go out there, dream big, take massive, action, be fearless, & own your power! .
Will you join in on the #irockthesportsbra campaign? A BODY POSITIVE movement. Here’s how 👇
1️⃣Take a selfie in your sports bra.
2️⃣Tag & Follow me @thefitfem. And follow the rest of these strong ladies too!
4️⃣ Instastory or post on your feed
5️⃣ Tag a friend & get them too
#irockthesportsbra too/bottom- @shapeactivewear .
📷crew: @fitandlitnyc @nikicheng55 @kinkysweat @whitneytucker_ .
📸: @fem_forward .
TIME TO GET TWISTED💪
Many humans who are stuck at a desk are simply losing the ability to twist, rotate & move! Parivrtta Trikonasana is one of my favourite options to stay rotationally strong. Give this drill a try, using a block to bring the floor to you if required. 99% of you will get more out of this by using a block 🙏
➡️ Stand, lead leg straight and rear leg braced out on a thirty degree angle. Work hard to square off your hips, drawing the lead hip back into its socket.
➡️ Pull back your shoulder blades & hinge with a flat back to find your level. Your lead leg hamstring will fire up. Can’t feel it? Your alignment is out.
➡️ Bring your opposite arm to floor or block & work to draw your chest square around the corner. If your shoulder can stack, extend the other arm but this is just a cherry on top. ➡️ More advanced? Add in the bind and a cheeky head to knee/shin for some extra hamstring love!
I LOVE spontaneous acro. It really is the best when you find yourself in a pretty space and you can turn to your friend and say, "Hey, can I base you?"
It was a really hot fall day the other day and I finally dragged my (and @levi.rae's) butt to the ocean. Lo and behold, it was a GORGEOUS low tide! She and I were sardonically admiring the beach (because apparently neither of us can dole out genuine compliments without being awkward about it, even if it is to mother nature 😂) and that's when I dropped to one knee and asked her if I could base her!
All joking aside, it was such a beautifully peaceful space to play. And I really do mean play! For the first time in a long time, acro really felt like play time! I was laying on the shore, caked with wet sand, briny ocean water splashing over me while Ciencia was trying her damndest to avoid the same fate between spurts of giggles. We had to get creative to jump into poses without getting my wet, sandy feet on her brand new leggings and, damn, wasn't the challenge a blast! And hey! We made some pretty shapes in the process 😜
☯️ Tight Calfs ☯️
If your calfs are tight it will have a negative impact on everything from your squat, to your downward dog.
An effective way to do this is do some soft tissue work and then follow up with some weighted stretching and PNF.
1️⃣ PVC Pipe your whole calf and get a free hamstring massage included! Fantastic. Do this from 30 sec to 2 min depending your needs.
2️⃣ Grab a band and place it just bellow your shin bone. Then get a 20kg dumbell or kettlebell and slowly rock back and forth to make some movement.
Do that for 1min then find a tight place and ease into it for 1min.
3️⃣ After that you want to do some PNF by pushing your feet into the ground for 70% of your max force. Do this for 5 seconds then release and relax for 15 seconds, repeat 5 times.
Random Hip Flow
I have been working HARD on my hip mobility over the past 3-4 years and I'm proud of the results. I continue to work on gaining more range of motion but I also want to improve the CONTROL of ranges I currently have. By improve I mean getting stronger and more fluid through the range.
Recently I've been doing a lot of random hip "flows" when I have a free minute at work. This type of work takes my joints through some pretty serious ranges of motions that I already OWN but by spending more time going through them the movement will become even easier!
You don't always need to focus on expanding range of motion - control what you currently have!
CHEERS TO SEVEN YEARS! A fun look back! Happy Anniversary, #BarMethodLongBeach ! Without you, our community, we would be nothing. So for all of these strong bodies that have chosen to be a part of our family, we say THANK YOU 💕 Join us tonight at the @boathouseonthebay for happy hour, light bites, love exchanges, and celebrations 🎉 And last but certainly not least, thank you @joannajwest for creating a sanctuary for us to build strength in our bodies and in our minds. We are ever so grateful! Cheers, #LongBeach ! Here’s to many more years to come!