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Category: Fitness

Plank Rows

Here is Rick Demonstrating Plank Rows, one of the October Five Exercises. With this move you strengthen your upper body, core, back, legs, just about everything!

 

Notice how he stabilizes his back and hips while lifting one hand.

This is the most challenging variation of this move (believe me – he is making it look easy).

 

You can also do this sans weights. Start in a plank position with knees down. Make sure your ear, shoulder, hip and knee make one line (look in a mirror if you need to). Now slowly lift one hand and lower it back down. Now try this with a 5 or 8 lb weight. In the photos Rick is holding the weights the whole time. If this bothers your hands or wrists place your hands flat on the ground instead and pick up one weight at a time.

Client Testimonial – Massage and Personal Training

Just received this lovely Yelp Review. Thanks Jill!

 

I Love Anne! My Partner and I have been going to Anne for years. She is incredibly knowledgeable and compassionate. Not to mention has a great sense of humor! She creates custom packages / plans that work exactly for you. I have seen her mostly for massage but also have worked with her for personal training. She is both motivating and fun. I have had massages that were intense and problem focused as well as massages where I fell asleep they were so heavenly. Highly recommended!!

Even Moderate Physical Activity Is Good For Bone Health

According to a study to be published in the Endocrine Society’s Journal of Clinical Endocrinology and Metabolism physical activity has a positive effect on bone formation in premenopausal women.

Bone tissue is always changing due to hormonal changes and physical activity, or lack thereof. “Physical activity is good for bone health…” said Mohammed-Salleh M. Ardawi, PhD, FRCPath, professor at the Center of Excellence for Osteoporosis Research and Faculty of Medicine at King Abdulaziz University in Saudi Arabia and lead researcher for this study. Researchers followed a group of women during an eight week course of physical activity training and compared them to a control group and found a strong correlation between increased bone strength and activity.

“Physical activity training is conceptually simple, inexpensive, and can serve practical purposes including reducing the risk of low bone mass, osteoporosis, and consequently fractures,” said Ardawi. “Our study found that even minor changes in physical activity were associated with clear effects on serum levels of sclerostin, IGF-1 and bone turnover markers.”
Keep in mind physical activity doesn’t necessarily mean the gym. We still have a few weeks (or months?) of lovely weather to take advantage of. Head outside on your lunch break today and try my favorite quick strength program. These weight bearing exercises help build strong muscles and bones.
Squats
Lunges
Push ups
Dips
Walk to the park then time yourself for three rounds of 30 to 60 seconds of each of these head back to your office feeling like a champ!

The August Five

Fluid Movement & Massage offers five moves each month that incorporate yoga, Pilates, and strength exercises to help you build strength and increase your flexibility.

1) Lion Drinking

 

From hands and knees, inhale as you slowly bend your elbows to lower your nose towards the ground. Exhale to press back up (this is a smaller move than a push up, keep your back flat and shoulders wide.

2) Thread the Needle

From hands and knees, inhale as you extend right arm out to the side. Exhale and reach under your left arm, look to the left. Spine twist, hip stabilization.

3) Bridge

Lying on your back. Exhale as you press into your heels and curl your pelvis up towards the ceiling. Inhale here then exhale to slowly lower back down. Spine articulation.

4) Scissors

On your back. Round head and shoulders off the mat and hold on behind your right leg, extend left leg out away from you. Inhale and drag your left leg towards you, exhale and switch legs. Active hamstring stretch, hip and shoulder stabilization.

5) Yoga Dancer

Stand on your left foot and extend your left arm to the ceiling (or hold on to a wall for balance).  Hold your right foot with your right hand or a strap and gently pull your foot straight back behind you allowing your hip and quad to stretch.