Purpose: Strengthen and Stabilize Muscles Worked: Quads, Gluteus, Hamstrings, and Core Form: Place one foot on a weight bench. Ensure your legs are hip width apart. Your front leg should be about 3 feet away from the bench. Place your hands on your hips. Slowly squat down until your knee is bent about 90 degrees. Be [...]

Muscles worked: triceps Purpose: strengthen Form: sit on the floor, lift your body up to a slightly bent elbow, and slowly lower until your bum is almost touching the floor. Lift yourself back up to a slightly bent elbow and repeat.

Assisted pull-up with heavy resistance band Muscles Worked: Latissimus Dorsi (back), and Biceps Purpose: Strengthen Form: Secure bands under one foot or knee. Place hands slightly wider than shoulder width. Grasp pull-up bar. Pull up until chin reaches bar, keeping proper posture. Slowly lower yourself to the starting position, repeat. Special Considerations: Reach to grasp [...]

CHAKRA ENERGY: Ways to Energize Your Chakras Everyday we stimulate our chakra centers in one way or another, for example, through the different thoughts we have or physically through our senses. Daily we energize our centers, consciously or unconsciously, through various methods. Following is a list of common ways we charge our chakra centers: Thoughts [...]

Being active is very safe for most people, start slowly and build up-Listen to your body.  Accumulate 30 to 60 munutes of moderate physical activity most days.  Minutes count – add it up 10  minutes at a time.  Not sure? Consult with Erica about personal fitness goals in a one on one consultation. Your work [...]

There’s nothing like a good workout session to boost your mood and keep you healthy, and while you can get the workout by yourself, personal trainers can help you go that extra step to ensure the time you spend in the gym is as efficient as possible. Erica Otto has been changing lives in the sea [...]

Looking for a rehabilitation specialist? Violet Quartz Wellness offers a wide range of Rehabilitation based personal training. We are dedicated to bring you back to your old self safety and quickly. Any Rehabilitation clinic should be providing rehabilitation that’s personal and effective. Patients are treated the same way professional athletes are, with a focus on [...]

Quotes from The Four Agreements By: Don Miguel Ruzi “What others say and do is a projection of their own reality, their own dream.  When you are immune to the opinions and actions of others, you won’t be the victim of needless suffering.” Live your own life, make your own way.  People will try to [...]

Stability Ball Classes have started! A strong core is essential to well rounded fitness and decreased overall pain cause my muscle imbalances. Focusing on all the core components; shoulder stability, trunk stability, hip stability; including glute control and strength, balance and muscle control through movement. To keep the class fresh and interesting we use a variety of techniques and equipment such as stability balls, BOSU balls, [...]

Preparing to have children is perhaps a new concept for an optimistic couple in a modern world. Why “prepare” to have children? Why is there ever a problem? Getting pregnant should be as easy as falling off a log at the Saturday office picnic in spring. Yet one in five couples over the age of [...]