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15 Dec 2014

Mind, Body & Soul

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Hello Friends! 

First thing, there is NO MORE mobility class on Wed. night. There is only a class on Saturday mornings at 8am! If you would like to have more time to mobilize, get some friends together for some small mobility classes! They do not have to be a member at CFB. So, if you want to give you body some special love, email me, and we can make that happen! 

If you have been consistent with classes. you feel the change, and feelings through out your body. Staying consistent  is opening up your mind, body, and soul. You are starting to connect within, being aware of your body, and your surroundings. You are becoming PRESNT! 

To become present, to connect your mind, body and soul, you have to make an honest effort. We all have said it, and we all will continue saying this “we don’t have time.” If your mind is set on that, let me ask you..What does health mean to you? How does your body truly feel day to day? What hurts? Why does it hurt? Where is your mind, and where s your body? Where do you live? If you have the care for your body or courage to take a positive step forward, send me an email with the answers. I dare you :)

Saturdays class will be, PARTNER active mobility. During the week, write down everything that you feel, and everything that you are thinking about, during every class that you do!

 

There will be MOBILITY WORKSHOPS @ the new gym. Keep your eyes and ears open! 

01 Dec 2014

Mobility

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Hey Ya’ll! 

Happy Monday!

Back to the grind, working hard, and giving your body some peaceful attention! That means MOBILITY, NOT “STRETCHING”! So, here is our direction this coming week, we are on for Wed. and Sat. YOU are going to pay attention to your entire body. I want everyone to shoot me an email, and let me know by Tuesday night, where you need to give your body some extra LOVE! The more I know the more you will seek happiness! 

 

“Our mind is our instrument. Learn to be its master and NOT its slave. It may be hard before it is easy but with an open mind, you will capture the feelings in knowing life is endless.” – J. 

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17 Nov 2014

Mindful

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Being mindful, makes you powerful. In the sense, of connecting your mind to your body, to be mindful means to live in the present moment. Practicing mindfulness cultivates understanding, awareness, and  it restores the natural and empowering balance of the body, mind and spirit.

 

You are all becoming Mindful, starting to pay close attention within your body, what’s surrounding your body, and thinking to kinesthetic awareness that heightens your senses. You are learning ways to make yourself think of SMALL things that need to change , so you will become integrated, aligned, aware of  who you really are. 

 

Homework: 

I want everyone to practice being mindful. Everyday, I want you to take a minute or two, and feel through your body head to toe. I want you write it down what it is you feel, and have it on saturday!

There still is a Mobility Class on Wed. nights and Saturday mornings! 

 

Be there and be aware!! 

 

 

10 Nov 2014

Class time

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Hey Guys! 

 

SO…some exciting news! I will be offering a 8am class on Sats! Woo! BUT, here is the situation. I may be dropping Wed., and only have class on Sat. I will see how it goes, the next couple weeks. 

 

The class will be added to Zen Planner, so for there to be a Mobility class there has to be people signed up! I will keep you posted!

 

Remember BRING A LACROSSE BALL!! 

 

Always re-set your position, walking, standing, sitting, and never forget to always SMILE! 

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03 Nov 2014

Integrate, Rotate, and Smash

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NO CLASS THIS WEDNESDAY! 

**SATURDAY @ 8AM **

 

Please buy, borrow, or find a lacrosse ball, needed for Sat!

Here is a list of things we will be doing:

- Balancing, from the ground UP!

- Integrating stretching, synchronizing and stabilizing upper body.

- Hip Capsule Rotation, double-band hip distraction, and destroying your quads with help from a friend! 

- Band, band, band, band! 

 

Homework:

This week, I still want you ALL to keep correcting your alignment. The more you catch it, the less you will be slouching! 

Two things, ONE, I want you all to smash/roll your feet out on a PVC or lacrosse ball.

TWO, Each day I want you to chose a mobility exercise and spend 10-15min doing it. 

I WILL BE WALKING AROUND ASKING!

If you need help or want me to assist and I am able to do so, please please please DONT hesitate to ask! 

 

SEE you SATURDAY @8AM! 

27 Oct 2014

Starting from the GROUND up!

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Hello Friends! 

Last week we touched base going through the movements for you to feel the proper alignment within your body. I HOPE YOU ALL HAVE BEEN PRACTICING! We are going to go through some of the same movements as of last week, to warm up the body BUT of course I have new things for you all to enjoy! 

If you have a Lacrosse ball or a yoga strap, PLEASE bring them!

Practice..practice..practice!!

We will be doing more HIP and SPINE work, and stability WODs.

Homework:

I want you all to find your alignment, constantly, find it!  Where ever you are and whatever you are doing, find it, control it, and keep trying to always be aware of it. 

If you have any questions, please email me! 

20 Oct 2014

Lets Connect the Dots!

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Happy MONDAY! :)

 

There will be Mobility this Wed. @ 7:30! I really hope to see you there!

I attended a Balanced Athlete seminar this past weekend, and I have learned a lot more of small significant adjustments to fundamental movements to bring you ALL to have awareness within your “home”, where you live, YOUR BODY! We will be connecting the DOTS! 

I am strong an very passionate about what I am brining to you all, for a few reasons, my past experience, overcoming obstacles, I had to re-train my mind, and re-train my body. To have a natural alignment, to be connected to my neuro-musculooskeletal system to my kinetic chain. Basic fundamental movements, daily activities, how I sat down, how I stood, and how I walked. Trust me, I am not just a believer, I know. 

Here are a few things I want you to think about, things of how you carry your body(your home, where you live) throughout the day. 

How do you sit?

How do you stand?

How d you walk?

How do you run?

How do you sit, when you a driving in your car OR on your bike?

How do you pick something off the ground?

Where do you live?

What are your principles, or do you have principles? 

 

Principles + Process + Practice = ???…..

Synchronization + Stabilization + Stretching = ???…

 

Wed. night is going to be SIMPLE, we are going to be doing movements that will be SO simple BUT will really open your mind to seeing things, daily activities and Oly lifting in a different way. 

Oh and you will be sweating, so BRING WATER :)

 

MARK MY WORDS, AND TRUST ME ON THIS ONE. 

It may not happen over night, but it will happen! You will feel, you will understand, and you will see the changes in many ways. 

YOU WILL KNOW…YOU WILL RE-TRAIN…AND YOU WILL LOVE WHERE YOU LIVE! 

 

There will not be a class this Wed. the 15th. BUT Alex is holding a seminar, “Fuel for Strength”. It is a nutrition seminar that will open your eyes to giving your body fuel. So, I hope to see you there!

 

Practice your alignment, your breath in ever movement and the Vinyasa. You want to make the moment in a flow that will let you open more in every movement! 

I better see you all practicing before and after classes or your own workout! 

 

 

06 Oct 2014

Basic Premises

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Basic Premises

Focus your attention within the body. While you are going on with your day, focus on your body, the movements of walking, standing, and sitting.

Be aware of your breathing. Think about it, its quiet yes but its calm and you think nothing of it. 

Your foundations within your body. What are they? While you are standing think of, and analyze the muscles that are active in how you are standing. Think outside the box, your foundation is in more depth than just being your feet, and your legs.

 

These are a few things to be cautious of during the day, think about it, and try to really feel how you treat your body day in and day out. We all know how to do olympic lifting, but do we all know, or think of how within our daily duties, how we treat our bodies?

Rolling out your muscles is very important, but do you think opening your joints and really understanding your body isn’t important? If you are not scared of challenges when it comes to CrossFit, why are you against challenges in performing human movements that are difficult? Human movements, where your joints are given a lot of attention, and your posture is being trained to be naturally aligned? 

Here are a few poses that are modifications to the Camel pose. Both of these poses are opening your spine, it is within relaxation to really feel your body opening. So please do this AFTER working out. If you are not flexible you can place something under your head, like a pillow or if you are in the gym, a bag or roll up a hoodie/Jacket.  

Lay on a small dynamic ball, placed directly under the lumbar region it is relaxing to the lower back IF it is healthy! If you can not relax you abs or thighs, then you have lower back issues.

Lay on a small dynamic ball, placed directly under the lumbar region it is relaxing to the lower back IF it is healthy! If you can not relax you abs or thighs, then you have lower back issues. SO DONT DO IT!

The ball is placed under the mid-chest (females bra strap), prevent the pelvis to drop to the floor, and mobilizes many joints through your spine, and ribs.

The ball is placed under the mid-chest (females bra strap), prevent the pelvis to drop to the floor, and this will mobilize many joints through your spine, and ribs.

 

28 Sep 2014

“Be a powerful athlete”

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Investing in your fitness though WODS is not enough. Without mobility, every WOD or Olympic lifting tightens you up muscles by muscle you start feeling aches an pains. Your joints do not have the flexibility, strength and balance they need to perform at a higher rate. Don’t sit there, shake your head thinking “BS”, and stay away from something because it is not easy to do. You have the desire and drive for Crossfit so find it within, so commit yourself to Mobility. This is the method to achieving the best your body can attain. I want you to join me, so I can help you reach the next level of fitness through mobility and yoga. 

‘I am very passionate for what I bring to the table; for my knowledge, power, and confidence that I can teach. Mobility/Yoga has helped me gain strength in many ways, mentally, physically, and has brought me to a high level of fitness. Trust me when I say, I don’t just believe, I have proven through experience.” 

Wed. night class @ 7:30 – free of charge.

“Touch up” – 30 min session for $25. ONE on ONE to go through basic movements to understand my cues within class. If you haven’t done the basic vinyasa yoga movements, I would highly recommend choosing this option so you are more comfortable in group setting. 

45min session - $75, ONE on ONE to go through your own specially designed class. I will talk though your particular mobility goals, assist every movement, and truly understand what you want to accomplish during class.

SMALL group session - 3 cap, 60min for $115 Split coast between the class.

 

You do not have to be a member at CFB. If you have friends or family that you like to attend the small group training, they are more than welcome. If you would like to bring a nonmember to classes the cost is $20 a class (for your guest). The sessions can be booked anytime, for what works best for our schedules. If you are interested, please don’t be shy. email me! 

Give your body some love, and your mind power to overcome every challenge!