What is my Hip Flexor and How do I Stretch it??Read More
HIIT Workout: Do each exercise for 45 seconds followed by 15 seconds of rest. Take a one minute rest after you've gone through all 10 exercises. Do 3 sets. (Total workout time 32 min.)
Start in an all fours position with your hands right under your shoulders and your knees right under your hips. Find a neutral spine and gently draw your abdominals in. Stretch one leg back with your toes tucked under and then send the other leg back to meet it. You can also do plank on your forearms.
Find your plank position and gently bend your elbows wide out to the side (more work for your chest) or close to your rib cage (more work for your triceps). Inhale on the way down and exhale to come back up. Don't worry about getting to the floor just go as low as you can with control.
3) Roll up
Start with legs out long laying on your back. Reach your arms up to the ceiling and then bring them down by your sides with control as you slowly head nod and roll all the way up to sitting on your sitz bones. Then tuck your tailbone/ lift your pubic bone towards your belly button and roll back down.
If this bothers your neck and/or you want an extra challenge, you can hold on to your head and roll up starting with a head nod, slow and controlled. (if you're going all the way up its harder with no arms ;) If you cant go all the way just go as far as you can.
There are 2 main types of bridges, one rolling up through your spine and one keeping your spine stable and pressing your pelvis straight up. You can choose the one you'd like to do here. For an extra challenge you can come half way down and then press back up, never fully relaxing until the end of the exercise.
5) Single Leg Stretch
Pull one knee in towards your chest, head nod and roll up to the tips of your shoulder blades, then hover the other leg off the ground. Exhale as your pull your knee into your chest, inhale as you switch legs, exhale pull the other leg in. Can be done in imprint or neutral pelvis.
6) Double Leg Stretch
Bring your knees into your chest and hold on to them with your hands. Head nod and come into a little ball. Imprint your lumber spine towards the mat.
Modification: Extend your legs and arms out at the same time. Your legs go out to straight (or as close as you can control) and your arms reach right by your ears like you're taking off a top hat. Circle your arms around and pull your knees back into the ball.
Pull one leg in towards you and send the other one out straight hovering a little off the mat. Reach through your toes. Head nod and flex forward towards your leg. Try to come a tiny bit higher than the tips of you shoulder blades. Pull the leg in towards you, pulsing twice on two exhales and then inhale to switch legs (exhale, exhale, inhale switch). Imprint your lumbar spine towards the mat.
8) Side Leg Lift
Find your neutral side lying position (hips and shoulders stacked, a little space under your waist on the bottom side). Make sure your top shoulder stays relaxed. Flex your foot, reach lots of energy out through your heel and keep all 5 toes facing forward to stay parallel. Lower and lift the top leg without fully releasing it until the end of the exercise. If you're doing the hiit workout, switch legs half way through the 45 seconds.
Come out to a wide parallel (or slightly externally rotated) position. Move your weight mostly into your heels. Reach your sitz bones back like you're trying to sit on a really low stool. Keep your chest up and spine long. The movement is in your ankles, knees, and hips. Make sure your knee are going in the same direction as your toes. Go slow on the way down, focusing on your alignment and fast on the way up, pressing through your heels.
Step one foot forward and one foot back in parallel. If you're struggling with balance step the back foot a little out to the side so the two feet aren't on the same line. Make sure both hip bones are facing forward. Gently lift up through your belly (like you're trying to pull your pubic bone towards your belly button but without moving the bones). Bend both knees and go straight down in between them. Be careful not to go forward and put too much weight/flexion on the front knee. It should feel like you're reaching the back knee to the floor. If you're doing the hiit workout, switch legs half way through the interval.
1) Spend time outside: Go for a walk or a run, do some yoga, stretch, play a sport or game, and get some vitamin D from the sun. Spending time outside can be a great way to bond with friends and family, or to get some quiet time for yourself during the holidays.
2) Plan your workouts in advance: Holiday schedules can be crazy, and often you aren’t the one making all the plans. Check in with friends and family about plans ahead of time and plan your workouts accordingly. If you’re staying with family and its just too chaotic during the day, get up early to do your workouts, or “go to bed” early and do some gentle yoga or pilates.
3) Create designated times to eat whatever you want: Pick certain days (like Christmas day or New Years Eve) or certain events during which you give yourself conscious permission to eat whatever you want. This may seem counterintuitive, but allowing yourself some “binge” times can actually help you maintain healthy habits during the rest of the season. By consciously choosing to eat whatever you want some of the time, you won’t feel deprived, but also won’t lose control over what you’re consuming for a whole month. A conscious choice is an empowered choice, so when you choose to indulge, indulge without guilt :).
4) Eat your greens: Green vegetables, especially cruciferous vegetables (broccoli, arugula, bok choy, brussel sprouts, cabbage, collard greens, kale, cauliflower (not green but still great), mustard greens, and a few others) are anti-inflammatory, anti-cancer, and help your body break down and eliminate toxins. If you know you’ll be consuming more alcohol and sugar than normal, increase your greens as well!
5) Stay hydrated: It’s important to drink plenty of water (at least 64 oz. a day, or you can calculate 0.67x your body weight= daily intake in oz) especially if you're drinking more alcohol than you usually might. If you don’t like the taste of water or get bored with it, try making an infusion! Oranges, lemons, limes, berries, cucumbers mint, and other herbs all work well for infusions. Just place the fruit and/or herbs in a pitcher with water (you may want to muddle or squeeze it first) and leave it for a couple hours. Refrigerate or add ice if you’d like.
Welcome to my Blog! My name is Julie Goldberg. I am a Pilates Instructor, Personal Trainer, and Myofascial Release practitioner living in Brooklyn, NY and working in Manhattan. I have a B.A. from the University of Oregon in Dance and a background as a professional dancer. I am fascinated by the human body, its potential, how it heals, how it adapts, and its intelligence, which is truly our intelligence. I am definitely an anatomy and movement nerd and am excited to explore and share on those topics here.
The purpose of these posts is to empower you to take control of your health from a holistic, body positive perspective. I aspire to inspire you to be excited about trying new things, setting new goals, and engaging in a deep level of self-care. Through honesty about my own experiments, successes, and failures, as well as up to date information about research in the field, I hope to encourage radical and unconditional self love as you take on your own fitness and health challenges.
I want this to be a resource as well as a place to engage in dialog about recent trends, their implications, and what works/what doesn’t. The topics covered here may include: injury recovery, training, weight lifting, running, cardio, Pilates, Myofascial Release, dance, biomechanics, anatomy, food, eating, body image, body positivity, spirituality, nature, sleep, lifestyle, habits/ habit change, circadian rhythms, woman in fitness, homeopathic remedies, tea, fitness trends, and all things health related.
I’m looking forward to getting started!
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