TAP FOR CUES.
So I might or might not have filmed a 25 minute holiday workout using a bottle of wine as resistance 🍷
Here's a little clip from that vid. I got the term pelvic sobriety test from my friend @trinaaltman and between the wine and the exercise, it was too good not to use.
The purpose of this exercise is to move your pelvis without it being tipsy (aka don't let one hip drop). It's a fun, but challenging one, so if you try it (wine optional 😉) let me know how it goes!
P.s. Full video will be available soon, but if you don't want to miss it, hop on my email list using the opt in form on my website and it will be emailed to you when I send it out this week ❤️ //LINK IN BIO
🔥COMING SOON 🔥
We’re thrilled to FINALLY share the expansion of the Venom Line for Shoulder and Leg. Add another Venom treatment for muscle relief.
Register your interest via info@Hyperice.com.au
Thanks to all who showed yesterday at the seminar! I had a fantastic time. I had way too much coffee before hand, talked way too much, and said way too many corny references (I believe shakira made several appearances). But, I thoroughly enjoyed the process and the outcome. I made 21 pamphlets to give out to attendees and 21 people showed! It was meant to be haha.
This seminar idea for me was created 6 weeks ago at #vigorbusinesssummit where I was able to take a couple things away to take action on. I felt this would be an awesome challenge to bring to myself. To see if I could actually do it. Growing up, I used to think a 10 minute speech in class was the hardest and most nerve wracking over any test. Now, my new record is 65 minutes 🤗.
Challenge yourself to grow. And always have fun 👍🏻💪🏻 @anytimefitnesscapitolhill @anytimefitnessseattle #goals#inspire#ihavethebestjob#anytimefitness#anytimefitnessseattle#coaching#personaltrainer#personaltraining#flexibilityseminar#flexibility#movemore#movebetter#performbetter#nasm
We believe that important information should be shared. THIS is exceptional information that benefits one of our founders. If you, or a strong woman you know, suffers from endometriosis...you are NOT alone, and you CAN still be physically active!
AND if you happen to be in Athens, Georgia there is a pelvic floor specialist at @piedmonthealth.
Check out the information provided below. 👇🏻
Move well, live well. 💪🏻
#Repost @thegirlsgonestrong (@get_repost)
[NEW ARTICLE: How to Train If You Have Endometriosis]
"Endometriosis affects one in 10 women worldwide with the main sign being period pain.
Thriving with endometriosis can be challenging, and many women with endo may find it difficult to train and exercise in the way they love, if at all. Yet, women with endometriosis can live a healthy, productive life, and can achieve their fitness goals.
Although endometriosis is commonly characterized by pain, which can sometimes be aggravated by certain activities, it is really important for overall health and well-being that women continue to be physically active. After all, movement is medicine." -@thepelvicexpert
If you have endometriosis and are not sure what to do next with your training, you're not alone!
Check out @thepelvicexpert's latest article at the link in our bio to learn what endometriosis is and how to navigate training with this condition.
Progressive Renegade Rows
Challenging on the Core Stability and great carry over to Combat Conditioning. I added pushup in between Row .
I use 2 x 12kg KB , not very heavy but wanted to focus on the Form and Techniques of the exercise..and beung Stable and not falling on my face!
Give it a try!
Take 2, Improvements in the leg extensions as well as “ear to ankle” alignment. Still just playing around but would like some coaching and discipline behind it. Good thing my bad ass sister @hoffnermc comes into town for the holidays this week! Can’t wait Mary!!!!
Pull ups are on the docket nearly every day for Coach Mel as she ramps up to complete her Iron Maiden challenge (in 3 weeks!).
Here is one of @mo.throws007 go-to warm ups on the bar: Hanging Rollbacks. These help get her shoulders, lats, and upper back ready for work while improving her thoracic spine mobility.
Things to aim for:
🎯Initiate the pull with shoulders down.
🎯Actively hold your lowest ribs down (with your abs!)
🎯Control your descent
🎯Don't gas yourself out 😁
🎙New Podcast Alert💥
————————————————-———————- “I am not what happened to me, I am what I choose to become.” ————————————————————————
Tossin’ it back to helping some of LA’s best trainers find ways to take control of their own body.
Few professionals in this industry help people do that better than @moveumike from @moveu_official. ————————————————————————Join us on this exclusive 🎙 Be About It Podcast as we discuss problems with the health care industry, and how you can take actionable steps toward taking the power back for yourself 👊🏼
Link in bio.
Hanging hip mobility is a great way to observe your maximum range of motion. As opposed to standing or kneeling, you can't really lean to cheat. Try these controlled articular rotations to work on grip strength and hip mobility at the same time.
Pain? Movement dysfunctions? Postural impairments? Neurosensory disorders? Come. Let me tape you. Just added some more intelligence to my dome with the #RockTapeFMT certification Basic and Performance courses this weekend instructed by @dockoniuto. And now I set forth to tape the world back together one impairment at a time...starting with myself 😞 I fought through the course with a spastic, angry back. On the up side, I can say first hand that this tape has helped with some of my pain! #feelbetter#movebetter . #physicaltherapy#personaltrainer
Did you know that your muscles form specific connections all throughout the body to create what are known as muscular slings? ⛓ -
These slings are important in creating efficient complex movements such as the over arm throw, a golf swing, rotational torque in a cut back in surfing a wave, etc. When we injure 1 or more muscles, tendons, ligaments or joints that cross through these particular slings- we see dysfunction through that specific muscular sling which in turn reduces the efficiency of movement within the body. -
Retraining correct movement after injury is therefore important, not just for the particular muscle but also the slings it participates in, with respect to everyday and sports performance 💪🏼🤓 #correctrehabilitationprinciples
“Change your ankles, change your whole body.” 🙏🏼 I just made up this quote, but doesn’t it sound like deep mobility wisdom? 😜
It’s easy to forget about working on the ankles, but they’re just as important to focus on as our more exciting joints like the ✨hips & the shoulders✨. The ankles are the literal foundation of our body, and how well they move affects how the whole rest of our body moves.
I like to come into this half squat/half kneeling position and then work on my ankle mobility by isometrically pushing the ball of my foot *down into the floor* (working active plantarflexion) and then isometrically lifting my foot *away from the floor* (active dorsiflexion).
For more creative ankle mobility strategies that will improve your downward dog, your squat (malasana), and much more, check out my 20-minute *Ankle Strength & Mobility Quick Practice*! This class is in my online class library if you’re an awesome subscriber of mine, and it’s of course also available on its own for individual purchase. Find it on my website and give your ankles some love today! 💙
Hello Everyone! I've just completed my website and it is up for the whole world to see. katiestclairfitness.com. The following post is a very vulnerable post about my struggle with chronic pain, injury, and infertility. It offers some insight into why I am the trainer I am and also a guide on moving past injury or chronic pain to become stronger and to take control of your body. If you have ever experienced injury, pain, or just felt awful, I believe this article can help you. If you are a personal trainer or strength coach I hope you can gain some insight into how to help and guide your clients that have pain and injuries. And if you were once an athlete and injury took your identity away, I hope this article can help you find that piece of yourself again no matter how long it has been. In addition you will find lots of articles on my blog that may be of interest. I look forward to sharing more as the weeks go on. A huge shout out to Jason St Clair, the best PT and husband a girl could ask for, to Beth Stuart for all her editing help, to Caroline Apple for her amazing photography skills, to Sarah Ellis Duvall and Meghan Callaway for being stong powerful women in our industry who inspired me and offered me advice, to David Lecoutre and Reggie Fairchild for your advice on all things social media, for Postural Restoration Institute for your amazing continuing education courses, and to all my amazing clients, friends and family who have always been there for me and make my job and life so amazing! I truly hope you all enjoy my article and my website. #katiestclairfitness#recoveringfrominjury#websiteisdone#movebetter#painfree#infertility#ivf#athlete#strengthcoach#posturalrestorationinstitute#findingbalance#movementismedicine#kineticchain#wholebody#chronicpain#inflammation#naturalfitness#getyourbodyback#movetolive#recoveryispossible
Looking to generate more power, and feel more stability and control in your swing? Welcome to your Power nets, this one specifically the Spiral Net.
. "On a macro level, Fascial nets spiral into larger coils, which help generate quick power and instant speed, agility, and direction change. This deep net of Fascial tissue is the stabilizing foundation for launching high caliber athletic mobility with other Fascial nets such as the Functional Net."
If you want to really unlock the power of your swing, reduce your chances of injury, and increase the overall performance of your game; opening up these Powerful Nets of Fascia are crucial. .
Fascial Stretch Therapy accomplishes ALL of
this and more in an extremely effective way unlike anything else. #MoveBetter#FeelBetter#InnerAlignmentAZ#ArizonaGolf#ScottsdaleGolf#GolfPerformance#PerformanceTherapy#fascialstretchtherapy
SYDNEY KETTLEBELLS ALLIANCE
Just a reminder Training is on Sunday Nov 26th , second last one before the end of year in house practice Comp
Gym opens at 11.30 am , please do your warm ups and Mobility .
You'll be working at your own pace and ability.
We'll have 4 minutes (Peer reviewed set as Finisher ) your choice of Lift / weights.
Great news to those that wanted to test their lifting and mental fortitude / focus ,
We're putting together a Sydney's Crew participate in The Nationals next year.
If you or someone you know that wanted to come along and Try Girevoy Sports training for Fitness or Sports Performance contact me for Details
Sydney Kettlebells Alliance
Road to Melanie’s bodyweight pull-up. Here she goes through a staple Steel Mace exercise we use to create total body tension while effectively activating the back line (the muscles used during the pull-up). #onnit#revelinrotation
Start your Sunday morning off right with a little joint maintenance. This version of our hip CARs (Controlled Articular Rotations) can be useful for improving irradiation, especially if standing versions are a struggle.
The goal is to control your hip in isolation, which means don't let your spine get involved! Imagine you are trying not to shift or spill hot coffee☕ off your back, then try to draw the biggest circle possible with the tip of your knee. The white lines give a few cues to help.
Excellent discussion coming up with Joe DeSena of @spartanuppodcast & @spartanrace. -
It appears western culture is sick with luxury. We crave Physical challenge and a tribe to connect with but instead we get ab rollers and Facebook. We can do better, spartan the fuck up...
Some other folks at the race doing work and worth checking out are @bengreenfieldfitness and @mobilitywod and @julietstarrett.