How an athlete can develop more power!

There is a phenomenon called PostActivation Potentiation (PAP). It is the ability to get the most powerful potential from a muscle after it has been “turned on” or activated.

An athlete with relative strength can perform specifically paired exercises in order to create PAP. The athlete will first activate a muscle, tell it to be used (ie. glutes are told to work in a squat pattern), which increases the connection between the brain and the muscle. This message to the muscle increases motor neuron activity and creates change in contractile proteins.

Basically the mind and the body are creating a connection in a specific area.

In theory, once this message has been initiated the muscle is ready to fire explosively. We pair exercises together to initiate the first message, turn the muscle on, and secondly ask the muscle to become explosive!

Research shows that fatigue will play a role in how explosive the muscle can perform following activation. Some rest time is recommended in order to achieve best results.

In the example here I turn the muscles on with some body weight squats and then I demand the body to respond explosively by adding a jump.

You can learn more of the science behind PAP and who it will benefit the most by checking out: The NSCA’s Hot Topic: PostActivation Potentiation

8 Core Exercise Progression

If you don’t like crunches you’re in luck! There are many ways to stabilize and strengthen your core without resorting to jamming up your facet joints (back joints) as you do when you do sit ups.

Here is a progression of 8 exercises that keeps your spine neutral and safe from potential injury.

As you see my movement is not big. I’m only going as far as I can before my low back and my pelvis start to break apart. The goal is to keep the lumbar/pelvic complex as solid as possible. As soon as you feel like you’re starting to lose that stability you come back out of the movement!

Use this progression without a band at first and when you become confident in the movement add in more resistance!

Always consult your healthcare provider before starting any new exercise program. Always move within a pain free range of motion!

Happy stabilizing!

How to turn challenges into experiences!

Since we are all creatures of habit we tend to spend most of our days in auto pilot mode.

It might be the long commute to work, or the clock at the beginning of a fitness class that leaves you feeling discouraged before you even begin your journey.

Here’s a challenge for you: turn to the side and see things in a new light.

If you’re sitting on the train or on the bus going to work, turn to the side and pay attention to who is around you. This is your community. You’re all doing the same thing at the same time every single day. If you can enjoy that time with each other and feel like you’re a part of something that you all share the journey might not be so challenging.

If you’re just starting a fitness class that you go to regularly and are simply showing up out of habit see how you can be more present. Once again, turn to the side and see who’s moving with you. These people might all be going through the motions just like you. Once you feel like you belong to something WITH other people it can make you feel excited to get started and experience something together.

The struggle is often that we HAVE to do something that’s never going to change. If we dread doing it every time we do it, then we’re miserable, and we’re always going to be miserable. Somehow we have to figure out how to get over the fact that we have to do something, and figure out how to experience it rather then let it sabotage us.

The video below is what my run looks like. There are many days where I look at the long road ahead of me and feel as though I’m just going through the motions. Then something will catch my eye, like a beautiful sunrise, or an animal that scurries out of my way. These interruptions in my routine make me turn and take in experiences that I otherwise would pass by unnoticed.

I hope these examples act as inspiration to change the way you’re looking at something that’s dragging you down on a daily basis. The perspective shift can leave you with an experience rather than a challenge!

 

1 teacher is saving and shaping her students lives with yoga

sarah1 teacher is saving and shaping her students lives with yoga!

by Rianna Poskin

In order to keep things confidential I’ll call my friend Mrs. Z

Mrs. Z (the head of her high school phys ed department) was asked to start a yoga program within her high school in order to reach more students and encourage them to improve their health and wellbeing.

Mrs. Z was all about this but the problem was that she wasn’t a yoga instructor. In order to kick off this new course within the school she would have to become a yoga instructor. After 200 + hours of training (on her own time) Mrs Z was qualified to teach yoga!

What has happened from the effort that Mrs. Z put into providing this space for her students is beyond incredible!

group corpse

The overall objectives from the course are:

  • Giving the students a safe place to go during the day where they can let go.
  • Letting go of school work, arguments with friends and parents, part-time jobs, extra-curricular activities, in order to generate balance on and off the mat.  
  • Providing a place where they can be themselves and have time for themselves.
  • Yoga means union so having the girls come together is important in the class, but also to grow individually.
  • Building confidence, strength, self-esteem and self-love.
  • Generating mindfulness.
  • Creating coping skills to deal with emotions including depression and anxiety. 
  • Empowering women and empowering ourselves.

group huddle

“We are a tribe of women lifting, supporting and loving each other.” Mrs. Z

One component of this course is to journal. In order to create a healthy practice the mind is incorporated into the students learning.

Mrs. Z will ask students to release anything that they’re holding inside, through journalling, in order to help heal, process and grow.

Students don’t have to share everything that they write down with Mrs. Z, but what she is finding is that the students want to.

Through paper and pen these students can tell someone, a safe someone, their emotions, stories, and conversations without judgement.

With all of the negativity that surrounds young people this class is giving an opportunity to cope and feel safe.

group downdog

It’s not just about the movement on the mat. It’s the process and the teachings of yoga that allow a person to become balanced in mind, body and in spirit on and off the mat.

The teachings that these students are learning at such a young age will help them deal with many situations in the future.

group tree

If you have a young person at home who:

  • isn’t athletic
  • tried to play a sport but didn’t make the team
  • won’t talk to you
  • is reacting negatively
  • has had hardship in their life
  • is introverted
  • is lonely
  • isn’t self confident
  • has body image problems…

See if yoga is something they’d be open to trying.

We can provide our young people with the tools to empower themselves, grow as individuals, release internal stress, and become self confident, we just have to see if it’s a good fit!

Look around your area and see who offers yoga programs and how you can encourage your young person to start practicing!

If they’re not comfortable going anywhere all they need is a small space, the comfort of their mat and the desire to work on themselves!

Let Mrs Z be the example, changing lives 1 mat at a time! #gotyourmat?

Ways to stay active while on vacation:

ball game
Ways to Stay Active While on Vacation:
by
Rianna Poskin
I used to be embarrassed when someone would stare at me, wondering what I was up to. I love exercising outside and I used to look for places where there weren’t others around so I could do push ups or sprints without bothering anyone else. Now I don’t have as much time to hunt down remote places so I just do what I can wherever I am!
I’d love to inspire people to try different exercises wherever they can and get over potentially feeling embarrassed because they’re doing something no on else is doing. 
When you’re on vacation you have to take small moments of time when you can!
My mission is movement, the #gotyourmat movement! Move anywhere, anytime. 
Here’s a few snaps from our vacation in Florida showing that no matter where you are, no matter what you do for a living, and no matter what your fitness ability, (keep in mind I just had my appendix out) you can all find ways to move.
All I bring is my mat and I’m ready…
At the airport..
airport
Outside the condo…
taichi
At the beach…
tree2
Out of the car….
nagaa
It doesn’t have to be a long session, it doesn’t have to be challenging, it just takes the desire to try! One small change in habit will amount to many more, and many more will turn into a lifestyle!
My partner in healthy living is Jade Yoga.
Not only are the yoga mats comfortable, designed with amazing grip and environmentally friendly, they look beautiful and they make a difference for all of us! 
Jade Yoga donates to health charities as well as plants 1 tree for every yoga mat sold!
Click below to purchase your mat and learn about a company that is making a difference 1 mat at a time!
jade
It’s easy to move while on vacation! 1 daily healthy habit will keep you on track while you’re away, and make you feel great upon your return!
Happy moving and happy vacationing!

3 Yoga Poses To Boost Your Mood!

blueberry island3 Yoga Poses To Boost Your Mood!

by

Rianna Poskin

 

Need a lift? This can be your natural upper!

Researchers have studied the practice of Yoga to understand how it can positively affect a person’s mood and reduce their anxiety.

There is a mind body connection that happens with yoga. The meditative focus combined with the physical skill of the poses, allows for a person to completely intertwine their mental and physical abilities. When this mind body connection happens, the body becomes more aware of what it is doing, and it responds by releasing chemical messages (hormones) to talk to the entire body.

When we stimulate the right kind of hormone release (our natural uppers: seratonin and dopamine) we feel happier! 

Some forms of exercise however, can stimulate our stress hormones (such as cortisol). 

Therefore choosing the right kind of exercise is critical in determining what kind of emotional response you’ll have!

If you need a boost in your happy hormones here’s what to do:

Got a little space? Got your mat? You’re good to go!

Bring your mat with you wherever you go and healthy living will become a part of your lifestyle.

Here are 3 Yoga Poses that can help naturally boost your mood:

1. Cat/Cow Pose: 

  • Creates emotional balance.
  • Relieves stress and calms the mind.

2. Warrior Pose

  • Creates emotional balance within strength
  • Initiates power through the flow of energy within the body

3. Dancer Pose

  • Focuses your mind and enhances your ability to concentrate
  • Grounds you psychologically and emotionally which can uplift your spirit!

Watch the video below to see all of these poses!

Hope you have an uplifting day!

3 Yoga Poses For Relaxation

mat3 Yoga Poses For Relaxation

by Rianna Poskin

In our fast paced society the idea of meditating or doing a long yoga session can be stressful!

Crazy right?

2 things that are supposed to calm us down make us more stressed.

Why is this?

Most people don’t have a lot of time to spare. The idea of fitting something in that is positively selfish, is often avoided so that other priorities get done.

Too many of us are prioritizing everything else except ourselves!

Here’s to taking the stress out of relaxing!

Simply implement 3 very beneficial yoga poses in a short amount of time!

You’ll get the benefits of the poses and the peace of mind that you still have time to get other things done!

All you need is a small space and a mat…(you could even get away without using a mat!)

Pose #1:

HEAD TO KNEE POSE

Benefits: Seated head to knee stretches the back and deeply stretches the back of the legs. This posture calms the mind and emotions, stimulates the nervous, reproductive, endocrine and urinary systems.

Contraindications: Recent or chronic back or knee injury or inflammation.

POSE #2

BOUND ANGLE POSE

Benefits: Bound angle opens the hips and chest, lengthens the spine and stimulates the reproductive, nervous and respiratory systems.

Contraindications: Recent or chronic knee or hip injury or inflammation.

POSE #3

SUPINE THREAD THE NEEDLE POSE

Benefits: Stretches the hamstrings and quads. If the elbow is used to push the thigh, it opens the hips as well.

Can help open up emotional obstacles and blockages. This helps to calm the mind and work through emotional upset. 

Contraindications: Recent or chronic injury to the hips, or knees.

Want more tips? Check out this awesome and easy strategy: “How to Transform Your Body in 1 Month”

 

Sources:

http://www.yogabasics.com/asana/seated-head-to-knee/

http://www.pocketyoga.com/Pose/supine_pigeon

Backyard Boot Camp Arm Workout!

woman-with-fit-arms_cvekteBackyard Boot Camp Arm Workout

by Rianna Poskin

 

 

 

If you want to get sculpted arms and you’re away from the gym or you don’t have any equipment this workout is for you!

Do Each Exercise for 30 Seconds

Warm up:

Jog

Arm Swings

Side Arm Swings

Jog

Circuit:

Push-Ups

Side Plank (30 seconds on both sides)

Bicep curl using leg for resistance 

Triceps extension lying on side (30 seconds on both sides)

Do 3 Complete Circuits With 30 Second Breaks In Between

Cool Down:

Arm Circles

Chest Stretch

Triceps Stretch

Arm Circles

 

Image from:http://www.sheknows.com/health-and-wellness/articles/817045/Sexy-arms-Arm-exercises-and-fat-burning-diet-tips

Backyard Bootcamp 4 Station Circuit Workout

bootcamp

Backyard Bootcamp 4 Station Circuit Workout

by

Rianna Poskin

When you’ve got a short amount of time and you want to get in a really good workout try this!

Do Each Exercise For 30 Seconds

Warm-up:

Jog 

High-Knees

Side Shuffle

Quick Hops

Circuit:

Station 1: Push-Ups

Station 2: Squat Back Kick

Station 3: Horse Flips

Station 4: Jumping Squat

Do 3 complete Circuits!

Cool Down:

Jog

High Knees

Side Shuffle

Butt Stretch

 

Image from:http://www.managersbootcamp.ca/

23 Minute High Intensity Interval Training (HIIT) Workout

workout23 Minute HIIT Workout

by Rianna Poskin

 

 

 

ALWAYS CONSULT WITH YOUR HEALTHCARE TEAM BEFORE STARTING A NEW WORKOUT PROGRAM!

Warm-up:

Do each for 30 seconds:

  • Jog
  • Toe Touches
  • High Knees
  • Arm Circles

Round 1:

Do each for 30 seconds

  • Crab Walks
  • Jumping Jacks
  • Horse Plank Hold

Repeat for a total of 3 Sets

Round 2:

  • Duck Walks
  • High Knees
  • Plank Hold

Repeat for a total of 3 Sets

Round 3:

  • Lunge Walks
  • Tuck Jumps
  • Spider Planks

Repeat for a total of 3 Sets

Cool Down:

  • Jog
  • Toe Touches
  • High Knees
  • Arm Circles
  • Leg Swings

GREAT JOB!!!!!

 

Image from:http://www.heartratejournal.com/activity-trackers-for-high-intensity-workout/