Category Archives: Exercise

Quick yoga moves to discharge and breathe

A few yoga asana for you. Directions below.   Breath deep, move and sweat!

Stress happens at the holidays. Sometimes we need to sneak away for a minute and discharge that stress with a quick-release mini practice. You can do this one just about anywhere, even in the bathroom if you have to! Big thanks to Denelle Numis and Kirsten Cooper for guest starring!

  1. 3 rounds of half Surya Namaskar with strong emphasis on ujjayi breathing
  2. Step out to Prasarita Padottanasana, relax your head and neck
  3. Flow side to side in Skandasana
  4. Pivot to a Lunge then root your back heel down
  5. Come up to Virabhadrasana 1 and clasp your hands or just reach back
  6. Bow forward into Humble Warrior and breathe
  7. Rise back up into Virabhadrasana 1 and straighten your front leg
  8. Slowly pivot to the side and rotate your legs and feet inward
  9. Bow forward into Prasarita Padottanasana C and breathe
  10. Release your hands, pivot to lunge, step to the top of your mat and add 1-3 more rounds of half Surya Namaskar
  11. Come out, good as new! PHEW!

Thank you for taking your time to visit this site. I hope your holidays are off to a relaxing start!


Resource from Gina Caputo  school for yoga 


Below is a great article and new style training from Paul.  Please be advised to start with the basic rotation movements first.  Any  questions please send me a quick message. Listen to body and have fun!

Tornadoes are violently rotating columns of air capable of destroying towns, uprooting trees and causing havoc anywhere they go. They are nature’s most violent storm, but what makes them so devastating? It’s their ability to rotate!

Think about it… If a tornado didn’t rotate, it would only be a strong wind.

If we can learn anything from a tornado, it’s this: The stronger our rotational ability, the more powerful and stable we will be and improving rotational strength directly applies to everyone. In fact, everyone makes use of the twist Primal Pattern® during their daily lives, whether they’re a baseball player swinging a bat, a mother turning to pick up her child or a farm worker pitching a pumpkin into the back of a truck.

While there are numerous muscles recruited during trunk rotation, but the two primary muscles are the internal and external obliques.

Synergistically, they work together to rotate the trunk, stabilize the pelvis and side-bend the trunk (the external obliques also stabilize your rib cage). Because of the insertion into the thoracolumbar fascia, the internal and external obliques also provide stability to the lumbar spine.

Exercises for rotation

There are hundreds of exercises that will improve rotational strength, ranging from the beginner to highly advanced practitioner. I’ve included a few exercises here to give you an idea of what’s possible in the world of rotation.

Swiss ball Russian twist

Begin the exercise by lying supine on a Swiss ball with your shoulders in the middle of the ball. Put your hands together with your arms and hands outstretched toward the ceiling and place your tongue on the roof of your mouth just behind your front teeth. (If you’re uncertain where to place your tongue, swallow and pay attention to where your tongue goes. That’s the position.)

Gently draw your belly button in and begin rotating your torso left to right, making sure you don’t drop your hips.

Secrets of Tornado TrainingSecrets of Tornado Training









Wood chop

Secrets of Tornado TrainingThe wood chop is one of the most effective exercises for oblique conditioning. Begin by standing next to a cable column apparatus with a single-handle attachment placed high up the column.

Reaching across your body, grab the handle with the hand furthest from the cable and then place your other hand over the first one. While keeping your arms straight with a slight bend in your elbows and knees, draw your belly button in and pull the cable diagonally across the body finishing when the handle is just outside your opposite foot.

Slowly return to the starting position and continue performing the movement for the desired number of repetitions.

Introducing the Tornado Ball

In the world of rotation, few things can compare with the Tornado Ball! Made of polyurethane rubber, this medicine-ball-on-a-rope will take anyone’s rotational training to a new level of intensity and effectiveness.

There are numerous exercise variations that are possible with a Tornado Ball that will aid in improving dynamic stability, agility, flexibility, coordination, strength, power and speed. I’ve included one such exercise below.

Tornado Ball wall chop

Secrets of Tornado TrainingIn addition to being an incredible exercise for anyone wanting to improve rotational power, this exercise will help any athlete who swings a club, bat or stick.

Begin by standing a couple of feet from a sturdy wall. Bend your knees while drawing your belly button inward and make sure you have a good grip on the rope. Once you’re in your position, start swinging!

As you pick up speed and bounce the ball off the wall harder and harder, you will likely have to bend your knees even further to lower your center of gravity. If you don’t, the centripetal force of the ball will be enough to pull you forward away from the wall.

Because this is a ballistic exercise, you should only perform it for approximately 10 seconds. The goal is to target the explosive fast twitch fibers that fatigue quickly. The faster you swing the more challenging this exercise becomes.

You can also swing the Tornado Ball diagonally or perform a multi-directional chop, but these are highly advanced tweaks to this basic exercise and should only be used by people with lots of experience.

Tornadoes get their force, power and strength from their tremendous ability to rotate. By improving your rotational ability and strength, you’ll improve your athletic ability and most importantly your health as a more functional and fit person.

Love and chi

Secrets of Tornado Training


Paul Chek

Founder at C.H.E.K Institute

Paul Chek is an internationally-renowned expert in the fields of holistic health, life coaching, corrective and high-performance exercise kinesiology.

For over thirty-two years, Paul’s unique, holistic approach to treatment and education has changed the lives of countless people worldwide, many of his clients, his students and their clients. By treating the body-mind as a whole system and finding the root cause of a problem, Paul has been successful where traditional approaches have consistently failed.

Paul is the founder of the C.H.E.K (Corrective Holistic Exercise Kinesiology) Institute, based in California, USA and the Chek 4-Quadrant Coaching Mastery and P~P~S Success Mastery Coaching Programs.

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Stay true to your body & mind & keep moving!

How Strength Training Balances Your Hormones

Kristen doing barbell push press

How Strength Training Balances Your Hormones

Looking to regulate your sex hormones and increase insulin sensitivity? Try weight training.

Several factors influence the delicate balance of our hormones: aging, stress, nutrition, body composition, and insulin resistance, to name just a few. One of the most common expressions of this is “out of whack” sex hormones, specifically low testosterone or high estrogen in men and high testosterone or low estrogen in women. These imbalances can cause low energy, low moods, and low sex drives in both sexes, among other symptoms.

As a result, there’s a growing market for medical treatments such as hormone replacement therapy (HRT), a controversial approach that uses pills or injections to “rebalance” hormones. Taken over a long period of time, some commonly prescribed HRT hormones have been linked to heart problems and other chronic diseases.

When these hormones occur naturally, however, they can work wonders. For that, there’s no better medicine than strength training.

“Weight training is the only activity that creates hormonal changes that help both men and women burn fat while maintaining or gaining muscle,” says Jade Teta, ND, an integrative physician in North Carolina and longtime fitness coach.

In both sexes, he explains, strength training stimulates the release of human growth hormone, which aids in building muscle and burning fat. It also increases insulin sensitivity, which helps control blood sugar and reduces the risk of type 2 diabetes.

Strength training has also been shown to help regulate sex hormones — testosterone and estrogen — especially as men and women get older. As men age, their testosterone level often drops relative to their estrogen level, which can affect muscle growth, energy levels, and sexual function.

Women commonly produce less estrogen as they grow older, which can increase the risk of osteoporosis, heart disease, and general hormone dysregulation.

Strength training has been shown to stimulate production of these sex hormones and help rebalance them for both men and women.

If you want a healthy hormonal profile without using drugs, strength training — independent of other lifestyle and nutritional changes — may be your best bet, says Teta. The hormonal effects can “produce the changes and the look of a healthy, fit physique.”

This originally appeared in “The Case for Strength” in the July/August 2017 issue of Experience Life.

Andrew Heffernan , CSCS is an Experience Life contributing editor.

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Pre-Resolution Tips

I would like to share with you these few tips to begin thinking about before the New Year and all the great reflections of your year. Let’s make this New Year the best yet. Thank you for sharing your energy, strength, committing to show up and work hard. I have enjoyed each and every session this year. I am so blessed you are in my life. Thank you for your business and love.
Happy Holidays and a safe fun New Year!

Despite good intentions (a cleaner diet, a commitment to strength-train), New Year’s resolutions are inherently flawed. Research shows as much: A study from the University of Scranton found that six months into the New Year, fewer than half of us are still on the track we set out on.

Yet the solution isn’t to stop goal-setting: That same study found that having a resolution made a person more likely to achieve success than those who didn’t bother with one.

It might just be that our timing is off. “January 1 is an arbitrary date,” says Damon Bayles, Psy.D., a New York-based clinical psychologist. “If you’re actually committed to your health, and you know that healthy behaviors get tossed to the wayside over the holiday season, why not start now?”

Introducing pre-resolutions: specific goals and plans you can put into action right now. They’ll propel you through the holiday season stronger, healthier, and happier— and that’s important. After all, between November and January, the average person gains about 1 pound. While that doesn’t sound like much, researchers say we usually don’t lose that pound. Holiday weight gain, then, is a major contributor to overall weight gain (and thus diseases risk, like diabetes, down the line).

So set your pre-resolution today and use this guide to stick to it all year long.

1) Build Your Support System: Once you have a specific goal in mind, ID who you need around you in order to succeed. This might include fit friends, a registered dietitian, or a personal trainer, says Bayles. Start your research now and consider reaching out—you’ll beat the crowds and the stress that comes with them. Research from the International Health, Racquet, and Sportsclub Association finds the busiest time of the year at gyms is between January and March.

2) Consider Relapse The Rule: Falling off the bandwagon every so often isn’t the exception, it’s to be expected, says Bayles. Thinking you’re going to make it through the holiday season on a diet of smoothies is not setting you up for success. A better suggestion: Plan indulgences. Building them into your day helps you sidestep debilitating feelings of guilt, says Bayles.

If you’re faced with an out-of-nowhere challenge, use your past experiences to guide your decisions, he suggests. Maybe an a.m. run helped you beat stressful family gatherings last year; so wake up early for some cardio. “Really think, ‘What strategies could I employ to help me through this?’” he says. This kind of thinking, as well as the experiences and solutions you’ll gather throughout the season, will help you tackle issues throughout the year.

3) Find Time For Daily Zen: “After three months of daily mindfulness practice, some of the impacts can be increased concentration, increased attention, decreased anxiety, decreased stress, and increased immune system functioning,” says Bayles. Start now. No matter your goal, guided breathing exercises, classes (like Unplug Meditation), meditations apps like Headspace or Calm, and books can help you build a stronger mental framework to stay fit in the New Year. Don’t throw in the towel if things aren’t coming naturally. “This is muscle that needs to be grown,” says Bayles.

4) Reassess January 1: “Efficacy can get generated for individuals who are successful in this holiday time period,” says Bayles. After all, if you can be healthy throughout December, you can be healthy in January. So use the New Year not as a time to start a new goal but as a time to enter ‘phase 2’ of your original plan, he suggests. Ask yourself: How are you going to continue to manage your goal for the next few weeks and months? What will you do differently? What worked? What didn’t?
Thank you Marie Forleo another great article

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Female Guide to getting lean


I like the following article by breaking muscle. I preach all the time to follow these nutritional guide lines. I would also add to this article work out intensity. You have to push your self in the gym and come out side your comfort zone to really see results quick.  I do this myself with as many work outs as I can. It has truly helped me stay fit and feeling great for many years. It is only takes one hour a day!

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Have fun and stay motivated!