exercise of the week: split squats with bench

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 sure to keep your upper body straight as you squat with your ribs to hips and abs contracted. Return to the starting point.

Perform for several repetitions, then repeat the exercise on the opposite leg.

exercise of the week: sumo squat

Muscles worked: gluteus, quads, hamstrings,and inner thighs, and calves.

Purpose: strengthen

Form: stand with the feet beyond shoulder width apart. The wide stance forces the inner thigh muscles to work harder. The toes should be turned out. Hold the medicine ball(optional) in front of the body or hands on the hips. Squat down until the legs are parallel. A partial movement (e.g. half way down) is okay for those with limited mobility. Be sure to keep the back straight and head up. Exhale as you stand up. Keep your hips tucked under, core activated, and ribs to hips.

Be sure to not allow your knees to extend beyond the toes during the course of the lift. This exercise can be performed with or without weighted resistance.

Exercise of the week: Thera-band shoulder flexion

Muscles Worked:  Deltoids, Pectorals, Traps

Purpose: Strength and Stability

Form: Standing in the middle of the theraband, grasp the ends of the band in one hand. Lift you arm upward in front of your body to shoulder level. keep elbow straight and thumb facing upward. Hold and slowly lower, and repeat. Complete exercise on both arms.

Hello 2012!

Happy New Years to all of you!

A new year is here and new intentions have been set.  Many times we know what we’d like to acheive, yet we don’t always know where or how to begin.

Is it a new fitness regime that you are seeking?  Or would you like to focus a little more on nutrition?  Perhaps you’re interested in giving more attention to your spirit.  Whatever it may be, give us a ring and we can guide you in the direction you wish.

From Personal Training, Rehabilitation, Nutritional Councelling, Excercise Therapy, Energy Healing and Fitness Classes which include Yoga, Stability & Strength, Stretch & Relaxation, and Dance.  Let us design a programme that is personalized to you and your desired outcome.

If you haven’t been by the studio yet then pop so we can show you what we offer.  It is a bright, clean and calm space suited for your personal growth.

Click on the link below to get to know us better!   If you are curious about anything at all, please give us a ring at the studio or contact us on line.  We look forward to connecting with you this year and assisting you in building the lifestyle you desire!

http://www.violetquartzwellness.com/about-us/

Namaste and all the best in your 2012!

 

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! :)”

Hello

Just writing a little entry to say to all of our members that I am very excited to meet all of you and be a part of the team!

To get us started I am going to share a health tip of the day:

Did you know we are made of 70% water and hte daily recommened water intake is 8 glasses of water every day. Are you getting enough?

Also did you now that thoughts influence how water molecules interact with each other… positive thoughts lead to beautiful formations. Masaru Emoto takes picture of this phenomena. Check it out here. For more information on Masaru Emoto’s work click here.

 

Dance Dance Dance!

In a recent study at the University of Derby, depressed patients given salsa dancing lessons improved their moods significantly by the end of the nine week hip swiveling therapy. Researchers site the endorphin boots of exercise, plus the social interaction and concentration that dancing requires, and the increase self-confidence from learning a new skill as components to dancing’s benefits.

The physically expressive nature of dance also helps people release and thereby recognize pent-up feelings, the first step in dealing with them. Excerpt from Psychology Today August 2010 pg. 42

Regardless of your reason to dance our Saturday class is not only fun and a great way to learn some new moves, but a great cardio workout.

This is a progressive class as each builds on another in choreography. Registration is required.

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