Exercise of the week: Assisted Pull-ups

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 the pull-up bar with pronated grip. Place your hands shoulder-width apart.
Don’t lock your elbows and keep your shoulders back.

Essentrics – What is it???

Want to learn more about our new ESSENTRICS  classes on Thursdays at 6:15pm-7:15pm?

Read below and check out the link so see some videos on what will be happening in most classes.

The Esmonde Technique is a fitness method that combines essentric stretching and strengthening, pnf, physiotherapy techniques, ballet, tai chi and many more forms of fitness to help individuals achieve the goal of a toned flexible and balanced body. Created by Miranda Esmonde-White over 20 years ago, her technique has helped Olympic and professional athletes excel and the general population achieve their fitness goals. Miranda began her career as a professional ballet dancer and later went on to train many top athletes and coaches in her unique stretch program called Classical Stretch. Classical Stretch was the first program developed under the Esmonde Technique and consists of a balanced fitness program that has helped people achieve overall body flexibility, healing, health and anti-aging, with a side-bonus of creating long lean muscles.

Click here to see more

Testimonial – Dance Class

Here is another great testimonial for all of you out there that are scared or a little nervous to venture into dance classes.  No matter what level of dancing you have, even if you have no experience, our dance class is about coming together and working hard to accomplish a common goal.  Come out have fun, do your best and enjoy something new and exciting.  Here’s what one of our recent dance class attendants had to say…

“I took Erica’s dance class and am so happy I did!  Erica is truly dedicated to her student’s success.  Rhythm has never been my strong area, so I thought I would try her dance class to see if there was any hope for me.  While I found the first two classes challenging, by the 3rd class I really started to prove that there was a dancer hidden inside this body after all!”

If you would like to send in a testimonial, please do!  to info@violetquartzwellness.com

Testimonial of the day :)

Here a testimonial Erica received the other day… Thought it would be nice to share the positive energy and show you how others are benefiting from Erica’s personal training efforts.

“Its such a great experience working with a trainer who is as invested in helping me obtain my physical goals as I am . Erica’s commitment to helping me accomplish my goals has been profound and highly effective.  I love the results and feel great!  Thank you Erica for your dedication to my overall wellness. You are so appreciated! :)”

The Four Agreements – Release the need to be right

Quotes from The Four Agreements By: Don Miguel Ruzi

“When you believe something, you assume you are right, and you may even destroy relationships inorder to defend your position.  Let go of the need to defend your position.”

When your always trying to be right, and need to prove it… You risk the chance of pushing some pretty important people away.  Take a step back, release the need and realize that you don’t always have to be right and you don’t always have to prove it.  Your feel better about yourself and less stressed to always be heard.  Hear your self, and prove to yourself that you can remain respectful to others while processing your own needs of why you need to be right…

30 Day challenge

It is that time of year again; time to get ourselves ready for the summer months, whether it be to waer our bathing suits, to hiking long days in the summer sun. And to usher in the season get active with the 30 day Chanllenge. Run in partnership with Reach Physio get involved in the community and find the support you need to get moving.

For more information visit their website.

Info session, Sunday April 25 at 7 pm at Reach Physio.

Kick off Party, Sunday May 3rd 7 pm at Reach Physio.

 

Deep Breathing

Deep Breathing Exercises

Deep breathing is a relaxation technique that can be self-taught. Deep breathing releases tension from the body and clear the mind, improving both physical and mental wellness.

We tend to breathe shallowly or even hold our hold our breath when we are feeling anxious. Sometimes we are not even aware of it. Shallow breathing limits your oxygen intake and adds further stress to your body, creating a vicious cycle. Breathing exercises can break this cycle.

The importance of good posture cannot be overstated. While sitting, we tend to slouch, which compresses the diaphragm and other organs, resulting in shallow breathing. Slouching also strains muscles in the neck and back. It is helpful to sit in a chair with good back support to avoid fatigue that leads to slouching.

How to do Deep Breathing Exercises:

Sit up straight. (Do not arch your back) First exhale completely through your mouth. Place your hands on your stomach, just above your waist. Breathe in slowly through your nose, pushing your hands out with your stomach. This ensures that you are breathing deeply. Imagine that you are filling your body with air from the bottom up.

Hold your breath to a count of two to five, or whatever you can handle. It is easier to hold your breath if you continue to hold out your stomach. Slowly and steadily breathe out through your mouth, feeling your hands move back in as you slowly contract your stomach, until most of the air is out. Exhalation is a little longer than inhalation.

After you get some experience you don’t need to use your hands to check your breathing.

You can also do the above breathing exercise lying on your back. Deep breathing exercises can help you to relax before you go to sleep for the night, or fall back asleep if you awaken in the middle of the night.

You can also practice deep breathing exercises standing – e.g. while sitting in traffic, or standing in a lineup at the grocery store. If you are really tense and feel as if you are holding your breath, simply concentrate on slowly breathing in and out.

 

Source.

 

Training the fundamentals

Interesting blog post from fitness anywhere:

Trainees want workouts to be challenging, and with the TRX, it’s easy to provide that challenge. Anyone can push trainees to go harder, faster and for longer. But “good” training should do much more than just provide an intense conditioning challenge. It should help trainees to build sound movement patterns before moving on to strength, power and metabolic components.

This was a detail entry, rewrote it twice… computers though amazing cam some times be so frustrating! More to come later.

 

Exciting announcement!

This is the first time this year I have gone so long without writing my blog, time to get back at it! I do have a very exciting reason why I have been absent recently…. I am opening a fitness and wellness studio in May!!! Get ready for something unlike anything else is Squamish! I will post more information as the big day approaches.

Stay active!