Coach Tara

Knee Circles

2010-03-23T08:42:00.000-07:00

This move is great for the joints and sinews of the knees, ankles, and hips. Make sure to do the circles at a speed that feels good to your body. Of course, the body is in alignment - back is flat and abdominals are engaged. Your feet are close together and your hands act as a support on your knees. Notice that my fingertips are turned in. This makes for a more anatomically correct and comfortable position for the arms. Do 8-25 circles each direction. Listen to your body and do what feels right for you on any given day. Have Fun!!!

Neck Series

2010-02-03T07:56:00.000-08:00

Here is a series of neck movements that help to keep the neck and muscles surrounding more supple. They are also good to do if you have a headache. In this vlog I am only demonstrating a few repetitions of each move. The key with these movements is do them until your neck feels better. This may mean that you do 50-100 reps of each one. Do whatever it takes. When your neck loosens up doing one of the movements then move on to the next. When you are circling your neck make sure that you do not collapse in the back motion. Keep the neck long and the spine reaching up. Have fun and stay supple!!!

Forward and Backward Bend

2010-01-26T21:06:00.000-08:00

O.K it is 2010, no excuses for not getting up and moving. This is a great movement to awaken the whole body. When you clasp the arms behind the back keep your shoulder blades squeezing together. You don't want those shoulders rolling forward. When you bend forward allow the hips to initiate the movement. Keep your legs as straight as possible, pressing the legs into the earth. Come up using your abs and hamstrings. When bending back it is essential that you keep the gluts tight so the movement doesn't get into your lower back. Again the legs press into the earth and the arms should be as close to the ears as possible. Remember, start where you are today. Use consistent persistence and you will feel the difference. Be patient with your progress. "Rome wasn't built in a day."

Mountain Climbers

2009-11-03T07:21:00.000-08:00

Here is an exciting and challenging move. It looks much easier then it is. I start in a nice plank position with my shoulders packed, my abs scooped, and my gluts tight. Then I bend a knee and bring it towards my arms with my foot on the ground. Keeping my shoulder pack, back and abdominal connection, I change my feet as quickly or as slowly as I feel depending on my outcome. This is a great move to throw in when doing Kettlebells or Iron Clubs. For instance, do some snatches with the KB and then drop down and do a set of 25 Mountain Climbers and then back up for Clean and Presses with the KB and back down for some Mountain Climbers. Mix it up and do what is fun for you!!!

Squat with Arms Over Head

2009-11-02T08:51:00.000-08:00

This is another excellent move!!! Start with your feet hip width apart. Remember that when you squat you want to push you pelvis back like you are sitting in a chair. This way your knees remain over your ankles and not forward of your ankles where there is no support.

Take your arms over your head and squat as low as you can go while keeping your arms by your ears. This really works the back extensors along with the gluts, legs, and abs. Keep your head in line with your spine and push through your heels to come up (like you are pushing the earth away). This will assist you in connecting with your hamstrings and gluts as well. When you are at the top remember to stand up straight and connect with your abs and gluts. So often I see people doing squats and not reaching the full upright position.

Do anywhere from 5 to 25 depending on your fitness level and your outcome for your workout that day. Have a great time!!!

Roll Down and Walk to Plank

2009-11-01T20:26:00.000-08:00

This is an outstanding full body movement. It is especially good for strengthening your core.

Roll down one vertebra at a time making sure the chin is tucked and you are looking between your legs. If the head is up you are putting undo stress on your cervical vertebrae. Please bend your knees if you need to in order to get your hands to the floor. Remember to work where you are today. Walk your hands out until your body is in full plank position.

As you are walking your hands forward start to scoop your abdominals and tighten your gluts. This way all is already in place before you come to your full plank position. When in full plank, also check to see that your shoulders blades for floating down your back. You want your back to assist in supporting you not just your shoulders. You should almost feel as you are lifting off your arms. Your body, if connected from head to toe should feel light and free.

Walk your hands back in one step at a time. Again, if your need to, bend your knees in order to get your hands all the way. As you roll up remember to keep the chin tucked. Try it out and have fun. This is not a beginner exercise.

The Snatch

2009-07-29T17:48:00.000-07:00

In this vlog I am doing 5 snatches with a 40 pd kettlebell. We were doing a strength day so we only did 5 repetitions and 4 to 5 sets of the heaviest weight we could use. The key to snatches is the leg drive, hip snap, core engagement, crown to coxic alignment, shoulder pack, and elbow and wrist recruitment. Remember, start off with a lighter weight, build a foundation of good form, and then increase the weight. Have Fun!!!

Sledge Hammers

2009-07-27T15:57:00.000-07:00

These two videos are showing a lower repetition but higher weight with the sledge hammers. Sometimes we do multiple sets of 5 or 10 reps using a heavier weight in order to build strength. In the top vid, I am using a 16 pd sledge hammer and in the bottom vid, a 20 pd hammer. Notice that in both my form stays good and consistence. Don't sacrifice form for a heavier weight. Take your time and work up to it. You will be better for it in the long run. Have fun!!!

Squat Jumps

2009-04-28T07:13:00.000-07:00

Here is an exercise that will get your heart rate going, your legs pumped, and your core activated. Stand with your legs hip width apart and squat back allowing the pelvis to initiate the movement like you are sitting in a chair. Once at the bottom push from your hamstrings, gluts, thighs, and feet to propel yourself in the air. Of course the core is working to assist you in getting off the ground. Start with a few reps and then increase the repetitions, as it feels right. Notice that in this vid my arms stay over my head. In the beginning I would suggest using an arm swing. When you squat bring the arms by your sides and then lift them to the front as you jump. Remember – Have Fun!!!

Push-up and Ab Combo

2008-10-13T16:42:00.000-07:00

Here is an athletic intermediate/advanced combo that I put together that works both strength and endurance. To begin, get on your knees facing away from the TRX and put your feet in the stirrups. Next walk your hands out to a push-up (plank) position. Notice how I keep my abdominals tight and scooped, my body in one straight line, my shoulders down, my shoulders over my wrists, and my head in line with my spine. The first movement is a push-up. As my body goes down my back stays wide. I do not allow my shoulder blades to collapse together. I use my abdominals to assist me in coming up from the push-up. In the next move I pull my knees into my chest. I initiate the movement from my abs. Notice that as my knees come in my shoulders stay over my hips (they do not move). As I straighten my legs I again initiate from my abs. Notice how I begin my scoop immediately so that when my legs straighten my body is already in a tight and braced position. I am not trying to find my connection when my body is already straight. I repeat the push-up and then pull my legs in by piking my hips. All of the same awareness apply here as when I pulled my knees into my chest. What makes this movement harder is that more of my weight is on my shoulders. Again, notice that my shoulders remain over my wrists. Take your time. First just try the push-up, and then progress to the knee pull, working up to the pike, and then putting them all together. Have fun in the journey. Feel yourself getting stronger and more coordinated. Because this is a long combination I would suggest starting with one repetition of each without stopping and building from there.

Double Kick, Squat, Toe Toucher

2008-09-19T17:21:00.000-07:00

This is a tremendous combination. The kicking stretches and loosens the back of the leg and the lower back. Make sure that when you kick the leg is straight and the foot is flexed (the toes are pulling back towards your face). Also, push down through the standing leg to kept it as straight as possible. The squat is a great thigh, hamstring, and back strengthener along with an outstanding calve and Achilles tendon stretch. On the squat really push your hips back like you are sitting down in a chair while keeping your chest lifted. This lift of the chest with the sit back really works the muscles of your back. After the squat stand up completely before going into the toe toucher. On the toe toucher push the hips back and keep your legs straight. No cheating by bending the knees to get your fingers closer to your toes. Let your head relax down at the bottom of the move. Stand up completely before beginning again. I would suggest doing 5-12 repetitions with one leg leading and then 5-12 with the other leg leading. Take your time and progress at your own pace. Have a good time and feel those legs working.

Sledging Fun

2008-09-15T16:52:00.000-07:00

This sledgehammer sequence is great for strength, skill, and endurance. In this vlog I am starting off with a sixteen pound sledge hammer. I would not suggest starting here if you are new to sledging. Try something lighter at first and then progress upward. I started off with a 16lb hammer for 20 strikes Then I went to a 12lb for 20 strikes Then to a 10lb for 20 strikes Back to the 12lb for 20 strikes And finished with the 16lb for 20 more strikes That is a total of 40 strikes with the 16lb 40 with the 12lb and 20 with the 10lb. This first round took me a little over 4 minutes after which I took a 5-minute recovery time. My second round I started with a 12lb went to a 10lb and then an 8lb back to the 10 lb and finished with the 12lb using the same repetitions. This I completed in 3minutes35 seconds. Here I had another 5-minute recovery time. On my final round I did the same poundage as my second round but knocked off 5 seconds on my time. I tell you, this sure got my heart rate up, sweat dripping, and my body shaking. I had worked everything and it felt wonderful. I can hardly wait to do it again. You can mix it up however you like - start with a 16lb go to a 12lb then to a 8lb, back up to a 10lb and then finish with a 12lb. Maybe do a 10, 8, and a 6. If a 6 pound is your max right now, try 100 strikes with that. Explore different sequences and remember to always have fun.

Kettlebell/Sprinting

2008-09-15T15:17:00.000-07:00

A brisk walk around the park to get my body moving and my circulation flowing. 35 lb. Kettlebell 15 around the body pass 10 sling shot to a figure eight 10 figure eight to a hold Sprint up the field – 50 yards Easier Sprint Back Cleans from a hold alternating hands – 10 on each arm Swinging cleans to a press – 10 on each arm Sprint up and back High pull to a snatch – 5 on each arm alternating Snatches with one arm 5 times and then the other – 2 sets Spring up and back Two 26 lb. Kettlebells Clean to a press – 10x’s Sprint up and back Two 18 lb. Kettlebells High pulls – 10x’s Snatches – 10x’s Sprint up and back Both the Kettlebells and the sprinting got my heart rate going. The Kettlebell moves that I did were stationary with some heavy weight. When I put the bell down and propelled myself forward with the sprinting, I felt very light on my feet. Taking the extra weight and grounding of the bell out of the picture made me feel like a gazelle when I ran. Try it out or something like it. It was great fun!!!

What I Do With Movement…

2008-09-12T16:56:00.000-07:00

As you may have read in my profile my background is in gymnastics, weight lifting, aerobics instructor, senior exercise instructor, Modern Dancer, Dance studio owner (Jazz, Ballet, Tap, and Modern), yoga, Certified Pilates Instructor, and Primal Movement Therapist. I bring the understanding of my background into every session. My clients are getting movements, which continue to shock the system and build strength and coordination. I train my clients with a combination of… Body weight Sandbags Stretch bands Short and long ropes Kettlebells Wooden clubs Iron clubs Medicine balls Sledge hammers TRX Skipping Walking in all directions Bear crawls Crab walks Many times the strength is in the body but hidden by a lack of coordination and organization. I help my clients to find this inner strength and coordination with the variety of moves that we do and the way that I put them together. Most people are stuck in linear, repetitive, and predominately front of the body movements. I am talking of things like treadmills, elliptical machines, and lifting weights. Where is the functional movement? These exercises are isolating muscle groups and not igniting the flame of the whole body and all of the smaller muscles. People do tons of sit-ups to look the part but are they really connected to the entire core? The core or hara is not only the abdominals but also the posterior chain (back, gluts, hamstrings). Many people, as they age, say that this and that are starting to hurt. Well for years and years they have done the same movements so those muscles are over worked while others are still weak and underused. Every one of the movements that I teach my clients requires them to connect to the whole body. My youngest client is now 17 and my oldest 84. I train the more athletic and those that are just getting to know their bodies. What I would like with each client is that they get a better knowing and a deeper understanding of their bodies and the movements that we are doing. I want them to learn things that they can take home and practice. I don’t think of our time as working out but rather playful fun. The more fun it is the more apt you are to want to continue.

Single Leg Lunge

2008-08-20T07:18:00.000-07:00

This single leg lunge is one example of the beauty of the TRX. This lunge cannot be accomplished without support. Sure it is possible to do single leg lunges or pistol squats but not with the proper knee over ankle alignment. This exercise is great for balance, coordination, and strength. Notice how my back leg reaches behind me as I lunge. This assists me in my balance and allows me to get a little lower in my lunge. You don’t have to have a TRX to be able to do this move. If you have a long rope just throw it over the limb of a tree or the jungle gym at a playground. You don’t always have to buy the fancy gear. See what you have at home or can buy at the hardware store that will give you the same effect. Notice in the lunge that my knee is directly over my toes. I am lifting up as I am going down. My arms, torso, and hara are helping to stabilize me, and I am breathing – inhaling on the way and exhaling on the way up. This is a great move for the quads, hamstrings, and gluts. Give it a try and Have Fun!!!

Mile High Challenge

2008-08-06T18:44:00.001-07:00

Well my first client of the day was at 6:30am. I didn’t have time for a long workout so I decided to do an intense and short one. From my apartment to Brand Park it is about a mile. Instead of just running up I decided to do a leg exercise at every stop sign. When going up Western, every intersection is a four way stop. This means that when I am at one stop sign there is another right across the street. I began with a run to the first stop sign. It was 5:10am so I decided to start off easy. At the first stop sign I did ten squats. I skipped across the street and did ten lunges on each leg. I ran to the next stop sign and did ten jumping squats, skipped across the street and did ten squat thrusts to a jump. I continued this for nine stop signs up to the park and nine down. Here are some of the different leg exercises that I chose from: Jumping lunges Dragon squats Back lunge to a knee kick forward Squat jump 1/2 turn to another squat Walking lunges Squat with a hip thrust Side to side jumping squats At the end of the run I did side shuffles alternating sides to my home. So next time you go for a walk or run be creative, change things up a bit, and have fun. Maybe add some skipping, side steps or shuffles, walking lunges and more. If you get creative with your walk or run I would love to hear about it.

Twist to Alternating Toe Touch

2008-07-28T17:45:00.000-07:00

The thing that is so beautiful about this move is that you get twisting and bending all in one combo. Both of which people rarely do. When you are twisting, make sure to reach your arms away from your body. Think of pulling your arms out of their sockets. You may or may not pivot the back foot. When I pivot the foot I get a more twisting sensations through my whole body. When I don’t, I get more twist in my torso. I like both and do them both depending on how I feel that day. When you touch your toe, make sure that both legs are straight and that your weight is evenly distributed. Also, the twist can get your momentum going so careful that you don’t torpedo down to your toe and pull something. Take your time and allow it to be a nice stretch. I would do about 5 or 6 on each side. Do five starting the twist to the right and five starting the twist to the left. Reminder: Keep breathing and have fun!!!

The TRX - Y - T - I

2008-07-10T16:35:00.000-07:00

The TRX (FitnessAnywhere.com) is a great piece of equipment, not only because of its versatility but also because of its size. You can wrap it up and take it anywhere. It can be hooked on a door, on the jungle gym, and even around a tree branch (as you see in the vlog). The concept behind this apparatus is strength training using your own body weight. Just by changing your stance you can make a move easier of more difficult. The unit costs about $160 and comes with a starter DVD, a poster, and a door hook up. In this vlog I am demonstrating what is called the Y, T, and I. The “Y” is where I pull my arms diagonally up. The “T” is where I pull my arms out to the side. The “I” is the last one where I pull my arms down by my hips. All three exercises are good for the back of the shoulder, the back, the triceps, and the muscles between and around the shoulder blades. When practicing with the TRX you always want to keep the straps taut, so you may feel like you are always leaning back a little. This keeps the muscles activated at all times. In these movements make sure your gluts are tight and your abs engaged so that you are not leading with your belly. Notice how my body is in a straight line the whole time. I am controlling my movement up and back. Also see where my feet are positioned. If I wanted to make the exercises easier, I would walk my feet back so that I was standing more upright. If I wanted to make them more difficult I would walk my feet forward so that my body was more horizontal. Feel free to change your position at any time. I will be posting more TRX exercises in the future, so stay tuned. Enjoy exploring these.

Hip Circles and Figure 8

2008-07-03T18:36:00.000-07:00

Loosen up those hips!!! Some people do this move with their hands on their hips, but I like to do it with my hands on my sacrum (middle of lower back). This gives me the opportunity to push my hips forward and feel a little traction in my spine. In this movement let the pelvis lead the rotation. Some people like to initiate from the torso. If you do that you don’t get the benefit of the hip loosening. Make the most complete circle with the hips that you can. Take notice if one side feels tighter then the other. When I practice the Figure 8 I put my hands on my hips. I like to feel the rotation in my sockets. One hip goes diagonal forward and then around. Be patient with yourself and keep practicing. In both moves make sure that you reverse the direction so you work both hips evenly. Do about 10 reps to each side. If it is feeling good do more. Go by how your body feels that day. Enjoy feeling your hips loosen up!!! Have Fun!!!

Side Bend Variations

2008-06-25T16:17:00.001-07:00

This is another terrific movement. In our average day we seldom bend from one side to the other. Most of our movements are in the front of our bodies. If you have a job where you sit all day, the muscles of the torso are activated to hold you upright. So often they are working but then never stretched. Take a break in your day and stand up with your feet a little wider then your hips. Put one hand on the crease where your hip and thigh bone meet. Push in this place and let your hips travel to the side while your other arm is reaching over your head. Feel that stretch from your fingertips to your foot. Yummy!!! I also show a variation where I am stretching side and back. Again, my pelvis is initiating the movement. As I stretch side the hips push forward and then they push back as I swing my body around and to the other side. This is a great stretch for the front of the hip and for the rotation in the hip socket. Try it out and remember to HAVE FUN!!!

Super Power Ropes

2008-06-09T17:47:00.001-07:00

GGGrrrrrrrr!!! That was what I was exclaiming as I was slamming these two power ropes on the ground from one side to the other. My entire body was engaged and active in order to get this rope in the air and then back to the ground. It is an awesome and fun workout. The key to most movements is to come from your hara (core) and then to ground yourself through your feet and legs. Hey, if swinging two ropes is too much of a challenge back off to one and build up to two. One is just as fun!!!

Take two pieces of about 18' 20', 25'(the longer the more challenging) 1 1/2” in diameter rope and play. You will be amazed at the intensity of the workout. Just make sure you don’t hit yourself in the face with the other ends. Have a Blast!!!

Having Fun!!!

2008-06-05T16:40:00.000-07:00

O.K take a good look at this picture. I am doing alternating power ropes while standing on one leg with a 5 lb sandbag on the other foot. Crazy you say? And my answer is ABSOLUTELY!!! I love having fun with everything that I do.

Not to long ago working out was monotonous and arduous. My goal was exhaustion. Yuk!!! That is no way to live. Now, as you can see I have a great time working out. It is playing. We call our movement sessions playouts because they are so much fun. Invigoration is the outcome not fatigue and exhaustion.

Make sure to diversify your workouts. If you are having trouble doing that take a look at my previous blogs and those of my teacher at rocannon.com. The body loves and responds to diversity. If you always feed it the same movement it becomes bored and used to it and doesn’t change as much. Fun first and then diversity are the keys to a successful playout. So get outside, explore your environment, and have some fun!!!

And it your wondering if I Bit the Dust......

3 Point Toe Toucher

2008-05-30T18:33:00.000-07:00

This is a tremendous stretch. It not only targets the hamstrings but also, the entire back, hip flexors, calves, Notice in the vlog that each time I come up I stretch back in the center then I twist to go down on side of my body. The extension in the center is initiated with the pelvis, keeping the gluts and abs tight to support the lower back. When stretching down to the right you are getting a deeper outside hamstring and lower back stretch on the left side. I also feel a stretch in my calf. Have fun playing with this one. Remember to do at least 5 cycles through. You will notice that you start to loosen up with more repetitions. Do whatever feels right for your body on that day.

Crouch Step

2008-05-16T16:20:00.000-07:00

This is a wonderful hip opening exercise. Step your feet fairly wide apart making sure they are parallel and in line with each other. You will start the exercise by shifting your weight to one foot, bending that knee and sitting your butt back. The chest will come over the thigh with the shoulder staying square to the front with the back elongated as much as possible. When you are in this position make sure that the majority of the weight is in your heels and the knee is bending over the toes. The foot of the straight leg should be planted firmly into the ground. Don’t allow the foot to roll in. You want equal weight on the big toe, pinky toe, and heel. There are many places that you might feel this move; each person is different depending on their flexibility. You might feel the inner thigh and hip socket of the straight leg or you may also feel a stretch in the glut (butt) and hamstring (back of the leg) of the bent leg. I also feel the muscles of my back working to keep it straight, and my quads (thigh) muscles stabilizing on the bent leg. Do about 10 – 15 reps on each leg and enjoy the sensations in your body. This will get your heart pumping and your blood flowing. Have Fun!!!

American Twist

2008-05-05T19:04:00.000-07:00

Here is another sledgehammer move that really gets your core activated. When you sit on the ground make sure you are rolled back a bit almost balancing on your sits bones and tail bone; like a tripod. The abs are scooped to balance you on this tripod. When you strike the hammer to the right, the left hand is up by the head and slides down to the right hand for the strike. When striking to the left. the right hand is by the head and slides down. Notice that my hips are not moving much. The connection with my abs holds them still. The movement is initiated from my Hara and then translates from there to my torso and arms. When you lift your legs off the ground (this is an advanced move), the abs have to lock in even more to support, not only your hips, but now the weight of your legs. Try this out and remember to have fun!!!

Tomahawk Strike

2008-04-25T17:03:00.000-07:00

This is a very powerful strike. It is done with the hammer staying in the mid-line of the body. Grab the handle with one hand further up the hammer and one hand near the end. The top hand pulls while the bottom hand pushes in order to hoist the hammer up overhead. The closer the hands are together and the nearer they are to the end, the harder the hoist will be. You can let the head of the hammer go down towards your low back (just make sure you don’t hit yourself), or you can keep it higher like I am showing in the video. Make sure to sit back with your hips (bending your knees) while you are pulling the hammer down for the strike. As you are pulling the hammer up, thrust your hips forward and straighten your legs. Give it a go and remember to explore the handholds in order to vary the difficulty. Hammer Away!!!

Slosh Pipe Fun

2008-04-10T19:32:00.000-07:00

In a previous blog I told you how to make a slosh pipe and the purpose of it. YOU WANT TO MAKE THE WATER SLOSH – to move in the pipe. In the above video I am holding a 7’ slosh pipe overhead for a minute. You can see the adjustments that I have to continuously make in my body in order to keep the slosh pipe over my head. In the video below I am walking with the pipe. Notices how the sloshing of the water is effecting the way I walk. Normally I can pick up my feet and walk in a straight line. However, with the water sloshing around it is next to impossible. Once you have tried the pipes you will totally understand. So make yourself one and have a blast!!!

Twist and Slash

2008-03-25T20:09:00.000-07:00

This is a potent move because it incorporates twisting up and down and squatting. Make sure when performing this move that your legs and feet stay firmly rooted into the ground. When twisting up, reach as far back as you can without moving your feet and let your eyes follow your hands. When executed the slash (downward twist) with the squat it is imperative that you keep your knees in line with your toes. You don’t want either knee to fall into the mid line of your body. This is a place of little support and could be damaging on the knee. Also, make sure that you pelvis pushes back on the squat so most of your weight is in your heels. When practicing this move, I usually am more relaxed in the upward twist, and then I put a little power behind the slash. It is like winding up and then striking something. My rep range is anywhere from 10 to 20 on each side depending on how I feel that day. I move at a speed that is comfortable and where I am in control of the movement. Try it out. It feels great on the body.

Standing Twist

2008-03-22T07:14:00.000-07:00

This is a wonderful movement because in our lives today we very rarely get much twisting action. It is essential in keeping the spine long and supple. How often do you stand up and say, “Oh, my back is stiff.” Well, here is a great exercise to do to alleviate that problem. There are several ways to do this exercise, but first I must tell the most important. Make sure the twist comes from your Hara and not your arms. Engage your abs and let them make the movement happen. I like to do this movement a couple of ways. One is with both feet planted firmly on the ground. The second way is with a pivot of one foot. You will see this in my vlog. They both give your spine a little different stretch. Try them out and enjoy the awakening in your spine.

Hunza Breaths

2008-03-20T05:19:00.000-07:00

This is a tremendous exercise any time of the day. I suggest doing it several times a day as a movement snack. Get away from your desk and move your body. You will feel better and be much more alert. As you can see in my vlog the movement looks like a simple bend back and then forward. Not so, there are a few key points I would like to address so that you don’t hurt yourself in the process. The key to this movement is your pelvis. It is what initiates this move. The pelvis pushes forward with the gluts, thighs, and abdominals remaining tight. This is essential. I am not trying to touch my head to my butt, but rather extend my spine. Tightening the gluts and abs assists you in staying out of your lower back. Again the pelvis initiates the bend forward. When doing this part of the movement, make sure that you do not throw yourself forward but rather pull yourself down in a controlled manner. This allows the posterior muscles to have the opportunity to release and get a better stretch. Make sure you bend your knees on the way down and really reach your arms as far through your legs as possible. Reminder: Always breath. With the Hunza Moves you inhale on the way up – really expanding the lunges and freeing the diaphragm and exhale on the way down. Oh my goodness, I do this move first thing in the morning and it really gets me going. All my clients feel the same way. Give it a try!!!

Short Power Rope

2008-03-17T18:09:00.000-07:00

Here is one of my clients discovering the incredible whole body workout that you can get from the short rope. The legs must be grounded, the Hara strong, the shoulders down, and the arms somewhat relaxed. If done correctly the Hara guides the rope. The abdominals get a tremendous workout and so does your cardio vascular system. In this vlog my client is circling the rope around his waist and over his head. You can also combine the two – one around and one over. It is a smooth variation. Make sure that you always reach the rope out away from you, so that it becomes an extension of your arms. This rope is about 10’6” in length and 1 1/2” in diameter. For a more challenging workout increase the diameter and maybe even the length of the rope. Play around and see what works for you. As you see, I have put tape around the ends to reduce the likelihood of fraying. I have boxing tape around the grip end and electrical around the other end. I find the boxing tape also helps me hang onto the rope. So go to your local hardware store, purchase some rope and start playing. It is a great way to get a tremendous workout in a short amount of time. Have Fun!!!

Pistol Squats

2008-03-07T18:11:00.000-08:00

This is a very challenging exercise for the legs and the Hara. There is definitely ways to progress to the level that I am doing them in the video. I would first start doing the squats using a bench or stacked boxes with one foot on the ground and the other lifted to a level that is comfortable for you. Lower your body only to the level of the bench and then push back up. I feel like the key to these squats is to sit the butt back just as strongly as you pull the arms, shoulders, and heel of the straight forward. This puts the body in more of a C-curve. It feels like somebody has grabbed your midsection and pulled it back. This action creates a counterbalance and makes the movement much easier. Have Fun!!!

2008-03-07T17:39:00.000-08:00

Primal Push-Ups

2008-02-26T20:56:00.001-08:00

One of the key things to remember when doing push-ups is to keep your whole body tight. The tighter you are the lighter you will feel on your arms. Your gluts must be tensed, your abs tight, legs strong, and your shoulders like the haunches on a panther.

Notice my beginning position for the push-up. I am in a tight and strong straight line. My body is braced and ready for the move. Always brace yourself before performing any move. In the second picture you see me in the same exact position only my arms are bent and my chest is touching the ground. Nothing in the rest of my body has changed. I stay consistent throughout the push-up. If I cannot maintain my excellent form then I stop. You never want to train sloppy.

Remember, when starting to do push-ups practice on an incline so there is not as much weight on your arms. This is a good way to get into the habit of bracing your body. As you get stronger lower your incline until you get to the standard push-up. When the standard becomes less challenging you can move onto decline push-up. This is where the legs are higher than the shoulders. In this instance, your upper body will be handling more of the weight.

Take your time. Start with the easiest one and work your way to the harder ones. Remember there is no hurry and the key is to have FUN!!!

Handstanding Walk Down the Stairs

2008-02-22T20:50:00.000-08:00

This was my first attempt at walking on my hands down the stairs. I was able to do it with such ease because my body is so much stronger and well organized then ever before. My Primal Nature Workouts have assisted me in building my strength and agility from the inside out. I thank Rocannon MacGregor for creating the Primal Nature Workouts where the emphasis is on diversity of movement and moving with consciousness.

Slosh Pipe Squats

2008-02-21T17:20:00.000-08:00

Squats by themselves are challenging, but try adding a 7’ slosh pipe to the equation. If you have never heard of a slosh pipe let me explain it to you. You take PVC or ABS pipe, two caps, and the glue the goes with it. Glue one cap on the end and let sit for whatever time is on the glue directions. Then fill the pipe about 1/2 to 3/4 full of water and glue the other cap on. That is it. Now the point of the pipe is to let the water slosh, hence the name, SLOSH PIPE. In this video I am squatting with the pipe on my shoulders. You can see the movement of the pipe as the water sloshes from side to side. It is a tremendous workout for your Hara (core) not to mentions your arms and legs. Make sure that you have proper form on your squats (sit back, knees over your ankles, and hamstrings and hara engaged) before adding the Slosh Pipe. It is a great challenge to an already challenging move. Rep Range: 5- 20 Have a Blast!!!

Power Ropes Can Bring You to Your Knees

2008-02-16T21:13:00.000-08:00

Power Ropes are incredible. In a short amount of time you can get an awesome whole body workout. In this vlog I am on my knees playing with a 50’ power rope with 1 1/2” diameter. Being on my knees increases the intensity in my upper body (arms and abs) because my legs are taken out of the equation. You can also purchase ropes of different lengths and diameter and play with a partner. Sometimes I take out my shorter ropes and play with them by myself. The power of the rope is mind-boggling. It is amazing how something so simple as a rope can pack such a powerful punch. I enjoy seeing the beautiful designs that the rope creates as I am working with it. You can try all sorts of things like inside circles, outside circles, and a slither (where you move the arms in and out). It is all great fun!! You can purchase rope at your local hardware store. We got ours at Orchard. We also have some beautiful Hemp rope from rawganique.com. I will be showing you that rope in another vlog. So pick up some rope and start playing!!!

Fun with Sandbags

2008-02-14T20:43:00.000-08:00

Sandbags are a Fantastic way to get a full body workout and/or to release any pent up aggressions. There are so many things that you can do with them. You can slam them on the ground as hard you want to. You can throw them forwards, sideways, or over your head. You can squat and lunge with them. You can clean and snatch them. You can do just about anything that your imagination can come up with.

The sandbags that I use are from ironwoodyfitness.com. They come in different sizes. Have a blast!!!

Limbo Thrusters

2008-02-11T12:45:00.001-08:00

I am a Primal Movement Therapist. Many of my greatest thrills come from learning and discovering new movements to share with clients. As my teacher Rocannon says, when you see something you like make it your own. That is exactly what I do. I learn it then I teach to my clients. It is a win win situation. This exercise is an excellent full body movement. It is great for your shoulders, lats, and triceps, and also for your quads, gluts, and hamstrings. However, the most important element is your Hara (Core). You must keep your abdominals engaged so when you extend for the bench your torso remains like a board and doesn’t sag in the middle putting undo pressure on your lower back. The Hara also assists you in the return to the squat position. I am doing this move on a stable park bench. However, if a bench seems too low at first, start on the table. Adjust to a level that feels safe and comfortable for your body that day. I would recommend doing 10-25 reps. Have Fun!!!

Primal Nature Hike

2008-02-06T07:40:00.000-08:00

Monday morning Leela and I wanted to go on a hike. Now I love hiking but felt like doing something different. I suggested that we incorporate some body weight moves on the way. It was FANTASTIC!!! This is what it looked like…. We started out walking, allowing our bodies to wake up and warm up in the cool and crisp morning air. We were admiring the beauty of the sky as the sun was rising. After about 5 minutes we came to an incline with two banks so we shifted laterally from bank to bank. That sure got our heart rates up and our blood pumping. We immediately felt warmer. Our lunges were expanding to the sudden burst of energy. We hiked a little ways until we found a flat landing. Here we did five push-ups followed by 5 downward facing dogs to a plank position. This felt so good and set us up for our next uphill climb. The next exercise of choice was walking lunges – 10 on each side. This sure got our hearts pumping. We continued walking as an active recovery. O.K., this next exercise was truly a kicker. We did crab walks up hill-feet leading. Our hamstrings were singing to a brand new tune. Excellent exercise, we are definitely going to try these again. Our next movement was a side shuffle – 10 on each side. At the top of the mountain we did: Hunza moves, which included twist, forward bending, side bending, and back extension. 10 Kick, kick, squat, toe touch 10 Hindu push-ups 10 incline push-ups 15 Walking lunges Forward with a wide step 10 Panthers 10 Walking Lunges Backwards Then we finish with a brisk walk down the mountain. It was a wonderful way to diversify our hike. So, be creative with your workouts, change them up regularly. Your body will be better for it.

Bored with Just Walking?

2008-01-31T21:26:00.001-08:00

It seems to me that these days many people use walking as their major form of exercise/movement, and I think that is wonderful. However, what I hear from many of my clients is that they get bored. They walk outside, but walk the same course everyday. They saw changes in their bodies when they first started, but now nothing is happening. What is the problem? The problem is they are doing the same thing day in and day out. Their bodies are accustomed to the movement and there is nothing shocking their system into a different way of being. What about walking backwards or sideways? The majority of our lives are spent doing forward locomotion. Try something different. How about doing some knee lifts as you walk, or pausing and doing some squats, forward bends, or twists from side to side? If you walk in a park, use the trees as an obstacles course. Do knee lifts to one tree, circle it, walk backwards to another, and then do a grapevine to the next. How creative can you be? What about crawling, like the bear crawl or the crab walk? I bet you haven’t done those since you were a kid. So, in this blog I am going to give you all sorts of tips, information, pictures, and videos that will assist you in diversifying your workout programs. The key in all of this is to have Fun!!! My trainer, Dr. Rocannon MacGregor, created Primal Nature Moves, and from his training I, now 40-years old, have discovered the Joy of Movement and am delighted to share my experiences and creations with YOU!!!