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Coaching Tip Tuesday -⁣ ⁣ ⁣Importance of hip

Coaching Tip Tuesday -⁣
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⁣Importance of hip dominant exercises⁣
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⁣Hip Dominant Movements are those which required movement (flexion / extension) around the hip joint, with minimal movement around the knee joint. Movements in this manner target the posterior of the upper leg, the hamstring muscle group. Other muscles that are used include the glutes and erector spinae ( group of muscles and tendons in your back). Hip dominant movements progress from double leg (both feet in contact with the ground) to single leg (one foot in contact with the ground) movements. Hip dominant movements are used in every life such as picking up a child, or something off the floor. It is important to know what muscles are being used while performing a movement so that you are utilizing them correctly so that an injury won’t occur. ⁣
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⁣Try this hip dominant movement. ⁣
⁣Double Kettlebell/Dumbbell single leg dead lift ( progression from last week )⁣
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⁣Note: If balance is not good, try double leg kettlebell/dumbbell deadlift ( regression ) ⁣
⁣
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⁣1️⃣ First, make sure your feet are shoulder width apart with a slight bend in both knees. ⁣
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⁣2️⃣ Grab your two kettlebells/dumbbells which can be a light or heavy depending on your fitness level. ⁣
⁣
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⁣3️⃣ Next, you want to make sure you are sitting your hips back as you lift one leg up ( if you are performing single leg ). Double leg, same thing without lifting one leg. Grab your two dumbbells/kettlebells. As you are starting your movement, start your soft bend in one leg ( meaning the opposite knee shouldn’t be locked ). If you have dumbbells, make sure you keep the dumbbell close to your opposite leg with your wrist facing each other. When performed correctly, you should feel a good pull in your opposite hamstring and glute of the leg that has the soft bend in your knee. If you have a kettlebells, keep the kettlebell close to your body and you want to make sure the kettlebell is close to the inside of you opposite foot. Kettlebells are better in this movement because it doesn’t allow you to over extend on you lumbar spine ( lower back ). You can use the kettlebells to help with balance as well. Just allow the kettlebell

⁣ ⁣Coaching Tip Tuesday⁣ ⁣ ⁣ ⁣Importan

⁣
⁣Coaching Tip Tuesday⁣
⁣
⁣
⁣Importance of hip dominant exercises⁣
⁣
⁣
⁣Hip Dominant Movements are those which required movement (flexion / extension) around the hip joint, with minimal movement around the knee joint. Movements in this manner target the posterior of the upper leg, the hamstring muscle group. Other muscles that are used include the glutes and erector spinae ( group of muscles and tendons in your back). Hip dominant movements progress from double leg (both feet in contact with the ground) to single leg (one foot in contact with the ground) movements. Hip dominant movements are used in every life such as picking up a child, or something off the floor. It is important to know what muscles are being used while performing a movement so that you are utilizing them correctly so that an injury won’t occur. ⁣
⁣
⁣
⁣Try this hip dominant movement. ⁣
⁣Kettlebell/Dumbbell single leg dead lift ( progression from last week )⁣
⁣
⁣
⁣Note: If balance is not good, try kettlebell/dumbbell deadlift ( regression ) ⁣
⁣
⁣
⁣1️⃣ First, make sure your feet are shoulder width apart with a slight bend in both knees. ⁣
⁣
⁣
⁣2️⃣ Grab your kettlebell/dumbbell which can be a light or heavy depending on your fitness level. ⁣
⁣
⁣
⁣3️⃣ Next, you want to make sure you are sitting your hips back as you lift one leg up ( if you are performing single leg ). Double leg, same thing without lifting one leg. The arm that your dumbbell/kettlebell is in, that will be the leg that will go backward with a soft bend in your opposite knee ( meaning the opposite knee shouldn’t be locked ). If you have a dumbbell, make sure you keep the dumbbell close to your body and reach to the opposite leg to get a better feel of your hamstring and glute. If you have a kettlebell, keep the kettlebell close to your body and you want to make sure the kettlebell is close to the inside of you opposite foot. Kettlebells are better in this movement because it doesn’t allow you to over extend on you lumbar spine ( lower back ). ⁣
⁣
⁣
⁣4️⃣ Perform 10 reps on each leg or 20 total for double leg. 😉

⁣ ⁣Coaching Tip Tuesday 👍⁣ ⁣ ⁣ ⁣Imp

⁣
⁣Coaching Tip Tuesday 👍⁣
⁣
⁣
⁣Importance of hip dominant exercises⁣
⁣
⁣
⁣Hip Dominant Movements are those which required movement (flexion / extension) around the hip joint, with minimal movement around the knee joint. Movements in this manner target the posterior of the upper leg, the hamstring muscle group. Other muscles that are used include the glutes and erector spinae ( group of muscles and tendons in your back). Hip dominant movements progress from double leg (both feet in contact with the ground) to single leg (one foot in contact with the ground) movements. Hip dominant movements are used in every life such as picking up a child, or something off the floor. It is important to know what muscles are being used while performing a movement so that you are utilizing them correctly so that an injury won’t occur. ⁣
⁣
⁣
⁣Try this hip dominant movement. ⁣
⁣Resistance single dead lift ( progression from last week ⁣
⁣
⁣
⁣Note: If balance is not good, try double leg two arm reach⁣
⁣
⁣
⁣1️⃣ First, make sure your feet are shoulder width apart with a slight bend in both knees. ⁣
⁣
⁣
⁣2️⃣ Grab your resistance tool which can be a light med-ball, dumbbell, or kettlebell. ⁣
⁣
⁣
⁣3️⃣ Next, you want to make sure you are sitting your hips back as you lift one leg up ( if you are performing single leg ). Double leg, same thing without lifting one leg. At the same time you are sitting your hips back, lean forward while keeping a soft bend in one knee ( single leg ) or both knees ( double leg ), stretching one arm to the opposite side of your body or if you are performing double leg, stretch both arms forward. If done correctly, you should feel this movement mainly in your hamstring and glutes.⁣
⁣
⁣
⁣4️⃣ Perform 10 reps on each leg or 20 total for double leg. 😉

⁣ ⁣Coaching Tip Tuesday💪⁣ ⁣ ⁣ ⁣Impo

⁣
⁣Coaching Tip Tuesday💪⁣
⁣
⁣
⁣Importance of hip dominant exercises⁣
⁣
⁣
⁣Hip Dominant Movements are those which required movement (flexion / extension) around the hip joint, with minimal movement around the knee joint. Movements in this manner target the posterior of the upper leg, the hamstring muscle group. Other muscles that are used include the glutes and erector spinae ( group of muscles and tendons in your back). Hip dominant movements progress from double leg (both feet in contact with the ground) to single leg (one foot in contact with the ground) movements. Hip dominant movements are used in every life such as picking up a child, or something off the floor. It is important to know what muscles are being used while performing a movement so that you are utilizing them correctly so that an injury won’t occur. ⁣
⁣
⁣
⁣Try this hip dominant movement. ⁣
⁣Cross reaching single dead lift⁣
⁣
⁣
⁣Note: If balance is not good, try double leg two arm reach⁣
⁣
⁣
⁣1️⃣ First, make sure your feet are shoulder width apart with a slight bend in both knees. ⁣
⁣
⁣
⁣2️⃣ Next, you want to make sure you are sitting your hips back as you lift one leg up ( if you are performing single leg ). Double leg, same thing without lifting one leg. At the same time you are sitting your hips back, lean forward while keeping a soft bend in one knee ( single leg ) or both knees ( double leg ), stretching one arm to the opposite side of your body or if you are performing double leg, stretch both arms forward. If done correctly, you should feel this movement mainly in your hamstring and glutes.⁣
⁣
⁣
⁣3️⃣ Perform 10 reps on each leg or 20 total for double leg. 😉

⁣ ⁣Traditional core exercises such as Sit-Ups,

⁣
⁣Traditional core exercises such as Sit-Ups, Crunches, Side Bends and Russian Twists all focus on creating motion through the core. During these movements, the spine flexes, extends, bends and rotates. Research has found that the natural role of our core is to resist movement, not create it, so true functional exercises must focus on this ability. A core incapable of resisting force can also create wear and tear on your joints, particularly in your hips and lower back. An unstable core can also result in poor movement patterns both up and down the chain, leading to issues in your knees, ankles, shoulders and elbows. In summation, a core capable of resisting force in a variety of planes helps you move better and stay healthier.⁣
⁣
⁣
⁣
⁣
⁣Try this anti-extension movement which is a progression to a regular plank. ⁣
⁣
⁣
⁣Elevated plank⁣
⁣
⁣
⁣
⁣1️⃣ Put your feet on your elevated platform first before getting into your elbow plank position. Make sure this elevated platform that you are using is not to high for your fitness level. Make sure also that your hips are down which will allow your hips to be inline with your spine.⁣
⁣
⁣
⁣
⁣
⁣2️⃣ Next, brace your core as tight possible. ⁣
⁣
⁣
⁣
⁣
⁣3️⃣ Hold this position for 30seconds to 1 minute if possible. 😉

⁣
⁣Coaching Tip Tuesday - Plank! ⁣
⁣
⁣
⁣Traditional core exercises such as Sit-Ups, Crunches, Side Bends and Russian Twists all focus on creating motion through the core. During these movements, the spine flexes, extends, bends and rotates. Research has found that the natural role of our core is to resist movement, not create it, so true functional exercises must focus on this ability. A core incapable of resisting force can also create wear and tear on your joints, particularly in your hips and lower back. An unstable core can also result in poor movement patterns both up and down the chain, leading to issues in your knees, ankles, shoulders and elbows. In summation, a core capable of resisting force in a variety of planes helps you move better and stay healthier.⁣
⁣
⁣
⁣Try this anti-extension movement. ⁣
⁣Regular plank⁣
⁣
⁣
⁣1️⃣ Get into your elbow plank position with your hips inline with your spine. Make sure your feet are shoulder width apart.⁣
⁣
⁣
⁣2️⃣ Next, brace your core as tight possible. ⁣
⁣
⁣
⁣3️⃣ Hold this position for 30seconds to 1 minute if possible. 😉

💒Happy Resurrection Sunday ✨

💒Happy Resurrection Sunday ✨

😉Eat Better⁣ ⁣ ⁣ 💥Newsflash: You do NO

😉Eat Better⁣
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💥Newsflash: You do NOT need to weigh and measure everything, or count out your almonds to achieve your goals.⁣⁠⁣
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🤔You just need to think about what you’re already eating, and how you could make it a little bit better.⁣⁣⁠⁣
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💁🏻‍♂️💁🏾‍♀️This means fiddling and adjusting.⁣⁠⁣
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🍐🥑🍊🥬🥕Making small changes and improvements to what you already normally eat and enjoy, one small step at a time. #progressnotperfection⁣⁣⁠⁣⁠

Exercise If you exercise regularly, you probably

Exercise
If you exercise regularly, you probably know that kickass workouts can leave you feeling like a million bucks 🥊 🥊⁣⁠
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Here are just a few reasons *why* getting full-body movement in every day has us feeling like this 🤗⁣⁣⁠
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🙋🏻‍♀️🙋🏽‍♂️ Hands up if regular exercise has positively impacted your health (mental, physical, or emotional). ⁠

Take a Breath 😕When we get anxious and stressed

Take a Breath 😕When we get anxious and stressed, our breath tends to respond; your chest might feel constricted and your breathing might become short and fast.⁣⁠
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🤭You might even find yourself holding your breath, gasping for air, or even feeling like you’re on the verge of a panic attack.⁣⁠
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💨The good news is that simply paying attention to your breath can be an amazing antidote to stress, sending the message to your body that you’re in a relaxed, safe state.⁣⁠
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🌱In turn, your body and brain can start to calm down.⁣⁠
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👋So if your body is telling you that what you need right now is to take a deep breath, listen to that.⁣⁠
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STRONGER TOGETHER 🥊 Wise words from a #iixcl cl

STRONGER TOGETHER 🥊 Wise words from a #iixcl client...⠀⁠
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💥This applies to everything from making healthier food choices to building up the strength and endurance to run your first mile. ⠀⁠
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🔑 Remember, it's about #progressnotperfection

🔀 Change is going to happen, whether we like it

🔀 Change is going to happen, whether we like it or not.⁣⁠
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🙋🏻🙋🏽‍♂️Sometimes, we’re fortunate: Change happens on our terms. When we’re ready.⁣⁠
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🙇🏽🙇🏼‍♀️Other times, we’re forced to change.⁣⁠
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💫Change can even come from things we think are good.⁣⁠
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🧠No matter the source, no matter the situation, when we think about change we often feel strong emotions.⁣⁠
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🙅🏼🙅🏻‍♂️It may range from “This feels uncomfortable” to “Oh hell no!” And we often think this resistance means we’re not ready.⁣⁠
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⚠But that’s not true. In fact, resistance is essential. It is integral to the change process.⁣⁠
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✅ It’s completely normal. Even if we want to change.⁣⁠
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👊🏽 What’s important is that you understand your resistance and embrace it.⠀

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