Hi All
Just a quick "GO TO " check out this Kettlebell story in the www/birkie.com website!
Wednesday, December 31, 2008
Wednesday, December 24, 2008
BECOME
Have a Great Break and THINK about WHY and WHAT you eat!
Be concious of the times, places, and values of your meals during your break. Try to maintain a schedule for working out in various settings.. Remember your before and after shots!
Gear up for my return January 5th and Prepare to obtain Results! Come back with an attitude for change and determination _ No matter what your Goals are.
We ARE team BECOME!
Saturday, December 20, 2008
In Memory of
In Fond Memory of Sterling Wrase....
"He who distributes the Milk of Human Kindness- cannot help but spill a little on Himself"
LifeStyle Pilates and the family at NorthStar Health and Fitness extend our condolences to the family of Sterling. He lived by the above quote, and will be missed.
"He who distributes the Milk of Human Kindness- cannot help but spill a little on Himself"
LifeStyle Pilates and the family at NorthStar Health and Fitness extend our condolences to the family of Sterling. He lived by the above quote, and will be missed.
Friday, December 12, 2008
BECOME
DISCIPLINE is the Bridge between Goals and Accomplishments
Gearing up for Winter Sports
1.Stabilize Your Joints
Ski jumping, recovery from a potential fall, or adapting to snow conditions can all stress joints in the hips, knees and ligaments and leg muscles. In situations where you may be off balance with heavy forces, your body will tend to collapse into pronation; drawing the knees inward, causing potential ACL problems. Many injuries don't show up during the activity and may occur while doing something simple like bending over to reach for something and you hear a pop and feel knee pain and then swelling. Functional exercises to stabilize the muscles around the leg and hip joint are important for snow sports. Squats are an excellant example to strengthen these areas.
Since you will need to have endurance also , change up the Tempo by slowing it down
Decend for 6 counts - no rest at the bottom - then accend for 6 counts. Our Russian Kettlebell classes can assist You!!
2. Impr0ve Core Control and Balance
All movement originates from the Core, so you will need to strengthen the abdominal wrap (the girdle around your torso ) Breathing techniques to activate the transverse abdominals, along with core strengthening exercises can get you on your way to better control on the hill.Balance Challenges in our Bosu or Pilates Classes for Mat and Reformer can assist you!!
3. Improve Overall Strength,Power and Eccentric Strength and Endurance
Primal or Essential movements such as squatting, lunging, twisting, bending, pushing and pulling are these.
Modern Bodybuilding Techniques tend to emphasize mass in the upper body which can make your center of gravity unstable, increasing injury risk. Balance the upper and lower body. Especially Men since they are usually larger in the upper body. And Ladies don't be afraid of heavy lifting!! The trick to losing inches, strengthening bones, increasing your metabolic rate is to simply lift Heavy!! We can deliver here at our Russian Kettlebell classes!!
Happy Skiing
On Fitness Jan.07 "Seven chek points for snow sport conditioning
Gearing up for Winter Sports
1.Stabilize Your Joints
Ski jumping, recovery from a potential fall, or adapting to snow conditions can all stress joints in the hips, knees and ligaments and leg muscles. In situations where you may be off balance with heavy forces, your body will tend to collapse into pronation; drawing the knees inward, causing potential ACL problems. Many injuries don't show up during the activity and may occur while doing something simple like bending over to reach for something and you hear a pop and feel knee pain and then swelling. Functional exercises to stabilize the muscles around the leg and hip joint are important for snow sports. Squats are an excellant example to strengthen these areas.
Since you will need to have endurance also , change up the Tempo by slowing it down
Decend for 6 counts - no rest at the bottom - then accend for 6 counts. Our Russian Kettlebell classes can assist You!!
2. Impr0ve Core Control and Balance
All movement originates from the Core, so you will need to strengthen the abdominal wrap (the girdle around your torso ) Breathing techniques to activate the transverse abdominals, along with core strengthening exercises can get you on your way to better control on the hill.Balance Challenges in our Bosu or Pilates Classes for Mat and Reformer can assist you!!
3. Improve Overall Strength,Power and Eccentric Strength and Endurance
Primal or Essential movements such as squatting, lunging, twisting, bending, pushing and pulling are these.
Modern Bodybuilding Techniques tend to emphasize mass in the upper body which can make your center of gravity unstable, increasing injury risk. Balance the upper and lower body. Especially Men since they are usually larger in the upper body. And Ladies don't be afraid of heavy lifting!! The trick to losing inches, strengthening bones, increasing your metabolic rate is to simply lift Heavy!! We can deliver here at our Russian Kettlebell classes!!
Happy Skiing
On Fitness Jan.07 "Seven chek points for snow sport conditioning
Wednesday, December 3, 2008
BECOME
Todays Quote :
He who Chooses the Beginning of a road - Chooses the place it leads to.....
Never underestimate the wonderful effects of walking , either indoor or outside . Walking is one of the best fat burning activities there is. Cardio workouts will burn calories quickly, but walking is targeting the Fat itself. Take a good long walk several times a week, especially when you may be stiff and sore from other activities. Build up, starting with short intervals, then gradually add more distance and days. Visualize your outcome as you enjoy the scenery, breath in the fresh air and feel the movement of your body while you walk. Take time to take in the positive and you will be on your way to BECOME,,,,,
Kettlebell workout for the Day
Dbl arm Swings 20
Push-ups :30
Goblet Squat 10
Push-ups :30
1 arm Rowing l,r 8/8
Alt KB Swings :30
Rest 1:00 Repeat 2 more rounds
kettlebell curls 10
1/2 TGUs l,r 5/5
He who Chooses the Beginning of a road - Chooses the place it leads to.....
Never underestimate the wonderful effects of walking , either indoor or outside . Walking is one of the best fat burning activities there is. Cardio workouts will burn calories quickly, but walking is targeting the Fat itself. Take a good long walk several times a week, especially when you may be stiff and sore from other activities. Build up, starting with short intervals, then gradually add more distance and days. Visualize your outcome as you enjoy the scenery, breath in the fresh air and feel the movement of your body while you walk. Take time to take in the positive and you will be on your way to BECOME,,,,,
Kettlebell workout for the Day
Dbl arm Swings 20
Push-ups :30
Goblet Squat 10
Push-ups :30
1 arm Rowing l,r 8/8
Alt KB Swings :30
Rest 1:00 Repeat 2 more rounds
kettlebell curls 10
1/2 TGUs l,r 5/5
Wednesday, November 12, 2008
BECOME
Welcome to LifeStyle Pilates and Conditioning BECOME blog
Quote to Remember"It is easy to be strong...from a distance"
Tip For The Week:
Have protein, fat, and carbs at every meal, including your post-workout shake. 30% protein, 40% carbs, and30% fat intake ratios are a good start with room for slight changes.
Proteins from Meat, dairy, and Bean sources (organic preferrably)
Carbs should come from fruit and Veggie
Fats from meats, oils and butter, etc
6 Beers has the equivalance of digesting a LOAF OF BREAD, with no nutritional value. Watch your consumption.
Consious Breathing into Belly, Upper Back, Pelvis, Low back, and Side Ribs can take loads of tension off the neck and shoulders. Learning to breath into other areas such as these also stimulates the Lymphatic System and promotes enhanced circulation. Practice it before bedtime or when stressed out.
Quote to Remember"It is easy to be strong...from a distance"
Tip For The Week:
Have protein, fat, and carbs at every meal, including your post-workout shake. 30% protein, 40% carbs, and30% fat intake ratios are a good start with room for slight changes.
Proteins from Meat, dairy, and Bean sources (organic preferrably)
Carbs should come from fruit and Veggie
Fats from meats, oils and butter, etc
6 Beers has the equivalance of digesting a LOAF OF BREAD, with no nutritional value. Watch your consumption.
Consious Breathing into Belly, Upper Back, Pelvis, Low back, and Side Ribs can take loads of tension off the neck and shoulders. Learning to breath into other areas such as these also stimulates the Lymphatic System and promotes enhanced circulation. Practice it before bedtime or when stressed out.
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