I KNOCKED MYSELF OUT!!! So training was going sick 🤙🏼 until the wall broke 😂 gave myself a PHAT concussion, didn’t know where I was or what was going on!! “I didn’t cry” have no recollection of ever saying that and honestly don’t really know why! But I’m sore now 🤕 @lidvlog
I felt like I was in a constant state push and pull over the last week. This is all a work in progress. This space. But more importantly, I am a work in progress. Spent the week working through some fears that I didn't know had taken root. We can dig up the bad and plant new in its place. Don't forget that my friend. My commitment to you is that I will forever be vulnerable. First and foremost. Next, I will always be a source of encouragement. Lastly, I will be REAL. Social media is filled with fake faces, I will show you the real me, no filters. We are empowered when we see authentic people living out messy lives. Many new adventures in the weeks ahead. So glad to be sharing them with all of you along the way. #movement#empower#positivity#change#empowerment#empoweredwomen#movementculture#positivevibes#empoweroverenvy#nonprofit#blog#influencer#advocate
[How much and what Mobility exercises should I be doing?]
A common question I get is “How often should I be doing Stretching and Mobility?” My answer to this is; It would depend on a few factors such as; goal, current capacity and previous training history, injuries and what is realistic for the person to fit into their life without overwhelming them (too much paralyses people).
The method I use to improve Mobility involves pure Stretching combined with Mobility exercises as part of a warm up, cool-down and or as a separate component throughout the week, plus I recommend doing movements specific to the joints several times per week if not every day❕
I plan it as follows:
Low impact – Joint health aka. Joint rotations. Should be done often, every day is good, for certain areas it could be done several times a day.
Medium impact – Mobility exercises where focus is on taking the body through range of motion whilst using control and strength to move, it could be animal walks or exercises on the spot. Doing Mobility 2-4 times per week could be a good thing for most.
High impact – Stretching, doing a longer session (75 minutes minimum) of Partner Stretching once a week is great for improving flexibility over time. By doing this type of Stretching once a week the body will have time to recover and adapt your nervous system to take on the changes you’re demanding on it⚠️
The low impact joint rotations will require less recovery than the high impact stretching and can therefore be done much more frequently. I’m thinking an e-book on this topic- a guide to improve general Mobility could be a good idea... Send me a message if you’d like to know more💚
To wrap up: The main thing I have found helpful to improve ones’ Mobility is combining Partner Stretching with Mobility exercises. Holding static positions for stretching then using the newly gained flexibility in dynamic movements has in my experience been the best way to acquire Mobility. See the videos of low and medium impact and photos of high impact👍 It’s the method of “Use it or lose it”😉
Durante l'ultima visita al Park ogni salto era una sfida. Con decine di persone intorno tutto era più complesso e i tempi stretti per decidersi ad andare oppure no. Stavolta, con calma, alcuni salti che sembravano più complessi si sono lasciati conquistare senza opporre troppa resistenza. Eppure nonostante ci fosse più tempo a disposizione questo è tutto ciò che ho filmato. Rompere questo salto ha richiesto una bella dose di concentrazione e commitment, ma alla fine è andato. Inutile negare che il buon @giuseppepassaro_ è stato un ottimo compagno di "rottura di salti". Once is never. Twice is luck. Third is gold. The 4th is for the video.
• • • • •
stop and smell the (toe)ses 🌸
Hilarious, I know. But seriously, those things at the bottom of your legs do a lot of heavy work throughout the day. Standing, running, tripping, dancing; feet take on the whole lot. Take a second to appreciate what (literally) gets you going throughout the day 🙏🏼✨
Today’s #MayTrySomethingNewChallenge2018 is engaging your toes. Try sitting down and using your toes to pick up small things laying around. Why? 🤔 Read on..
Most shoes cramp up our feet and inhibit their ability to move freely. Why does that matter? Would you believe me if I said as your feet become more and more immobilized it can cause pain and injury over time? Would you believe me if I said it has the possibility of hurting you as an athlete? We lose dexterity, strength, and mobilization in our feet the same way we can lose them in our hands and fingers. Need more proof? Check out @thefootcollective 👟 then jump into our May challenge by sharing how you use those toez and tagging #MayTrySomethingNewChallenge2018 to opt in for bonus prizes and more, then, get on to some good (and safe) monkeying around 🐒✨ #happythursday
Marching 💂♀️👣 • This is a great movement for SI joint or sciatic pain because it mobilizes our thigh bones without the tilting or twisting of the pelvis and spine • keep your spine neutral as you alternate lifting one leg at a time | go slowly to find stability and ease in the gliding motion of your legs in the hip sockets | can you feel your side body activate? • #marching#pilatesmat#sciaticarelief#sijoint#movementrehab
There are a tons of reasons why tough housing is good for your kids!! One is it’s good for the brain. Intense, physical play stimulates and helps develop areas of the brain that control emotional memory, language, and logic. Research shows that when kids roughhouse at home, they do better in school and have better relationships with friends. #yup#roughhousing is #good#letyourkids#movementculture
A couple of days ago I posted a short sequence of tempo drills with small weights I sometimes do in my personal practice. This is the application in partner work at the @barcelonayogaconference : .
1️⃣ inlocate to shoulders
2️⃣ jump to h2h
3️⃣ pop up to ext. h2h
It feels so easy when the tempo and rhythm fits and so hard and out of balance when the timing is off!
Both in l-basing, standing AND in other movement forms, linking drills to a sequnce will show you the weak links and challenging patterns!
Thank You Christina (@acroplay ) for the unshakable trust and incredible embodiment, that was FUN!
Looking forward to train more in Berlin and teach some of these dynamics together soon!
Massive shout out to brother @Johntmarsh for all the knowledge bombs yesterday 💣
The intention was to give a little insight into Breath & Meditation as a vehicle to Down regulating our system
For those interested who aren't familiar with what and why we put a massive emphasis on down regulation, here are handful of reasons - ✅Changes in the Brain, Body & our Physiology
✅Increasing performance/Breaking plateaus
✅Balancing the body/changing states
✅Alleviating stress/Increase energy
✅Connect - with ourselves and others
Massive shout to the AIM crew and friends who attended 😍
Learn. Play. Grow.
Who needs weights when you got princess @xtinemay on your back💪🏽
3 reasons why you should do weighted push ups
1️⃣ They will add mass to your triceps & chest fast!
2️⃣ Builds crazy strength - As long as you are adding weight and/or doing more reps each week you are making progress
3️⃣You can use anything or anyone as weight - girls are always fun option 😉
What to do now:
Look around where you are & ask the first girl you see to get on your back & do 5 push ups
If you do this & record it - please tag me @itsluis & I’ll give you my push up book for free 😎
Keep killing it beast!
P.S. Anyone else at Comicon?
Ever have one of those days when you just feel like you want to explode because a million things have been pinging round in your head and you can’t stop it?🙇🏽♀️
The past few days have been hectic and overwhelming. Full of emotion... good and eh not so good🤷🏽♀️ The plan was to head straight to bed after a long ass 2 days but instead I chose to get some headspace rather than having a little meltdown at home. I really do love yoga... I love how I can be in my own bubble. Meditating in my own movement. I made the right choice and tomorrow is a new day💫
I want to thank my terrific trio @sim_mar @staceyjr @riz_nazar for giving up their morning for my practical yoga assessment. You know you’re doing alright when they’re in your corner!❤️
Oh yeah I passed too... one more written exam to go and a chunk of coursework and I’m done🙏🏻 ... for now... #yogateachertraining#headspace
I use these core stabilization exercises with all of my clients and daily in my own practice.
This is the 1st one in a nine part series.
The baby back is instrumental in keeping a neutral spino-pelvic alignment and activating the core for sustained activity. It's also great for priming the diaphragm and integrating the respiratory system with the other body systems.
Activating your core is the foundation that allows you to move in a coordinated and grounded fashion.
It also goes a long way in helping brace yourself and alleviate low back pain. This is something I can attest to greatly right now.
Let me know what you think of these exercises!
Full link in bio!
#StrengthSundayMM : Bodyweight
Some people are at a point in their lives where they have no jobs, no responsibilities, no kids, and all the time in the world. The scientific term for these people is “Lucky Bastard”. If you are one of these people, you can do whatever you want in gym and train however you enjoy. These people have unlimited time and if you have unlimited time, you can screw a nail in with a hammer. It’s not as effective as a screwdriver and but time isn’t an issue
On the other hand, if you have time constraints, responsibilities, or other passions that aren’t training, then your mindset needs to be a bit different. You need to be asking yourself how you can do the least amount of work and get the MOST gains from that work. That way, you don’t have to spend all your rest time training and you have time and energy to dedicate to the other things in your life
One of the ways you can do that is by using bodyweight strength training to develop your upper body!
Bodyweight strength training is beneficial for the person with limited time because it gives a wide range of gains for the time you put in. Training your upper body with bodyweight exercises makes you strong with your bodyweight BUT ALSO has a nice transfer effect over toward weighted exercises
One example is with One Arm Chins. A person who accomplishes the OAC can probably expect to be able to do a Weighted Chin Up with around 50-70 % of their bodyweight attached without direct training. On the flip side, getting a 70% Weighted Chin Up probably won’t lead to a OAC
Another example is with full ROM Handstand Pushups (HSPU). Accomplishing a few reps here will likely lead to a bodyweight Overhead Press. The reverse isn’t as true. You don’t typically see people do an Overhead Press with bodyweight then perform a HSPU
A third example is with Weighted Dips. Even without direct training, you’ll be able to put up some decent numbers. And with training, and learning, the numbers will take off!
So if you’re strapped for time, use the best tools for the job. Bodyweight for the upper body is the way to go as it will give you gains that Weighted training misses!