When I first started working as a personal trainer, I occasionally worked with people who had an injury of some sort that would say “when I do ‘this’ my ‘shoulder’ hurts”.  So, I HATED saying… well, don’t DO that.  It just didn’t sit well with me to NOT be able to help them….so what did I do?  Went BACK to school.  I received my Structural Assessment and Corrective Exercise cert so I wouldn’t ever have to say:  “well, don’t do that” ever again.  Now I get to help people get their functional movement back.  As a Corrective Exercise Specialist, I look the CAUSE of the problem not the symptom.  It’s like putting a puzzle together.  In this pic I’m helping strengthen the rotators, while stretching the anterior delts.  This exercise is for rotator injuries:

  • palms up, hold a resistance band in your hands, pulling it apart using only your muscles between your shoulder blades.
  • release the fascia between the blades first by lying on your back with a tennis ball between your spinal column and shoulder blade looking for pain points
  • elbows can be a 90 degree angle as in this pic, or a 45 degree angle depending on which rotator cuff muscles are affected (always work both arms)

Questions?  Shoot them my way.  


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The hardest thing you might do today could be getting out of bed.  ORRRRRR a push up row!  Let’s break down what’s “really” happening here:

  • you’re in a plank position with hands on dumbbells
  • you’re supporting your body weight only on your hands and toes
  • you’re bringing your body weight closer to the ground where the gravitational pull is greater
  • you’re pushing away from gravity while pulling a weight into your hip pocket 
  • you’re stabilizing the pull with just one arm now

Seems easy in theory, but there’s a TON going on all at the same time.  

Take away:  OUR BODIES ARE AMAZING!


Speaking of bodies….do you want to CHANGE YOUR BODY?  Then you probably need to CHANGE YOUR MIND!  I’m talking your mindset.  If you’ve been following me for awhile now, you know I transform lives.  I’ve been transforming lives for 28 years now, and MINDSET is a big part of transformation.  If you’ve been thinking about making some changes but just don’t know where to start or have tried everything and nothing work….then maybe it’s time you tried something that DOES work.  I’m taking applications for our next 12 week Enlightenment transformation program.  We kick off July 29th and the slots are filling up.  So, CHANGE YOUR MIND and apply!  Deadline is Saturday high noon!


Power Strength today at Fuel Fitness AND the final photo shoot day!  You coming?  12:10 – 12:50 See you soon.  


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I don’t get it!  I just don’t get it, but maybe it’s me….

Sometimes I can be—out there!  I’ve just always been one to do whatever it takes to have true health and wellness.  Like, I spend ridiculous amounts of money on my health, food, supplements, massage, chiropractic, eye exams, my teeth….the list is endless.  WHY do I do it?  BECAUSE IT’S A PRIORITY to me.  

Honestly, who has a budget for their health?  No one I know…is it because it’s not a priority like our bills are?  If it’s not, then WHY not?  Do I have a budget for my health?  Nope, I guess I just factor it in as part of my bills? I look at my health as essential so I can enjoy all the other things I choose to invest in.  I don’t balk at the cost of living healthy because I know IT’S WORTH IT!  Oh, and it’s WAY cheaper than living with disease. 

I know I’m probably on the extreme end of the spectrum, but I guess I look at my health as priceless.  Meaning, I’ll spend whatever or DO whatever to have it.  The way I see it is–if I don’t have my health it doesn’t matter what I DO have if I can’t enjoy it.  Right?  Or is it just me?  

Is health YOUR number one priority?  If not, why?  I’m just curious what is…Please comment below and thank you for indulging me!  XO

You got my head spinning round right round like a record baby round round RIGHT round!  Who sings it?  You coming today?  Fuel Fitness Octane Studio 12:10 – 12:50 BE THERE!

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Deadline to sign up for my Spring Fever 5 day FREE challenge is tomorrow Saturday April 6th midnight!  Get your application form in TODAY!  You will want to be prepared to ROCK it!  What is it?  What do you get?

  • It’s a free challenge held on FB that starts  April 8th
  • FREE workouts
  • FB lives DAILY on HOW to transform 
  • A sample meal plan
  • Support from Fit Force group where it will be held
  • FREE COACHING!!

Share with ALL who are READY for a change!  Here’s my app:  https://workoutguru.wufoo.com/forms/z1jza0cf1yr1404/

Change is inevitable but transformation is by conscious choice. Heather Ash Amara   What do you choose to be?  40/365  qotd 365project quote of the day Heather Ash Amara warrior goddess transforation motivational quotes inspiring quotes graphic design

4 R protocol talk flyer

You are invited to learn all about your GUT HEALTH presented by Dr. Jeff Roush for FREE!!!  Come to my studio on Tuesday February 12th at 6:30 to learn about the 4 R’s about Gut Health.  Refreshments will be served and you will be entered into a raffle to win a food sensitivity test valued at $100 along with a couple of other great door prizes!  (Need to be present to win).  Please sign up ASAP because space is limited!  Cheers to learning!

Back exercises are one of the least favs to work in the gym, but one of the most important.  WHY?  Well~~ first of all, we tend to focus on what we can see right?  We focus on shoulders, biceps, pecs (chest), abs, quads mainly because we can’t SEE our back, triceps, hamstrings (notice I didn’t say glutes!)  HA!  But, one of the BIGGEST reasons we should focus on back work is because we SIT or STAND all day mostly being sedentary and all our work is performed in front of us.  To offset the imbalances of what we do on a daily basis we need to focus on strengthening our upper back muscles as well as our low back muscles.  Here are some exercises that will help:

  • Pull ups
  • Seated rows
  • Lat pull downs
  • Bent over row
  • Back extensions
  • Prone row
  • Reverse flys
  • Single arm row
  • Straight leg dead lifts

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