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Walking in wine country, Sonoma County

Fitness level is thumbs up again.  The motivation to recover from the accident has led me to a level of fitness that I haven’t experienced in two and a half years.  Fun state of being, but the next adjustment will be traveling and living abroad with modified exercise.  I asked the PT what would happen if I just stopped for six months, but it wasn’t recommended.

Recognizing the important end result of exercise is integrating it into the practical body function. Hopping on a horse after two months of not riding reminded me of the dexterity it allows while mounted on a ground covering four-legged.  Exercising on the steadiness of gym equipment allows one to work on symmetry and observing small adjustments for improving alignment and coordination.  Mindfulness with movement makes it fun.

(Short video below)

Category: Fitness, Selfseeds
Tag: fitness, functional fitness, integrative exercises, Selfseeds fitness

Functional Tone

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What do you want to get out of your fitness program?  For some it is strength, balance, flexibility, weight loss, and more.  For me personally as a baseline, I would like a high level of functional fitness, so I can move about my day with freedom and without pain.  My target is functional tone, aerobic capacity, and a healthy range of motion in my joints.  It doesn’t sound so glamorous, but it takes creating a plan, consistency, attention to dynamic posture, and integrating the strength and stretching with day-to-day movement.  Awareness and sensing into the body are key!!

Category: Balance, Fitness, Flexibility, Selfseeds, Weight Distribution
Tag: exercise for day to day living, functional fitness, functional tone, Selfeeds

Daily Selfseed #8 Tempo In Workout

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A super easy way to challenge yourself in your workout, is to go slow with the weight training.  By slowing down, you have to use the entire range of your muscle’s range:  eccentric (lengthening under tension), isometric (holding under tension), and concentric (contraction phase.) For functional strength, flexibility, and stability, we need our muscles to be on their “A” game in all phases.  Lots of  contractions create bulk in the muscle which is one aspect, but the ability to have strength while lengthening or holding reduces the likelihood of damaging or tearing a muscle, tendon, or ligament under use.  NASM recommends 4 seconds for the eccentric phase, 2 seconds for the isometric phase, and 1 second for the concentric phase (4/2/1). Try it!!!  Don’t be surprised if you have to lower the weight by 10-20 lbs, so you can control it safely.

Category: Fitness, Rhythm, Selfseeds
Tag: concentric, eccentric, fitness, functional fitness, isometric, muscle strength, Selfseeds Program, workout tempo

Selfseeds Integrative Exercises: www.Selfseeds.com (short iM...

Photo Credit: Heather Marsh

Integrative exercises, why do I use that word combination so frequently in my blogs and exercise iMovies?  As a professional athlete who needed to move in coordination to another living body,  I constantly had to look at integrating strength, power, flexibility, balance, weight distribution, and rhythm to improve first my internal awareness and then my awareness and timing for responding with a partner.  While exercising at the gym, I would use these aspects for designing/choosing workout exercises, cardio plans, and stretching combinations, so the personalized focus on training enhanced the goal.  Overtime, I realized that the focus on integration was a key part of my everyday functionality–sitting, standing, walking, bending, etc.

Another big part of integrative exercises is the sensing involved.  The exercises require an inner sensing of tone/alignment, an outer sensing of limbs/torso in space, a timing/rhythmical sensing of how to coordinate/balance/distribute weight while in varying ranges of motion.  The awareness is the key to safe and effective training;  fitness building without injuries.  Learning a more intimate awareness of the vessel we all live in called the body during focused exercises periods will spill over into one’s day to day movement.  People would comment on what lovely posture I had, but it came as a result of awareness while dancing, riding, and exercising.  Overtime, it wasn’t comfortable to slouch, because my slouch muscles were out of practice.   Slouching allowed my back to hollow (lower back pain), my shoulders to round (shoulder pain), my neck/head to slump forward (neck pain), and left-right crookedness to creep in too.

I have been putting together these short iMovies focused on integrative exercises, (2 earlier blogs included Caball Integrative Exercises and the Integrative “I” Band on the stationary bicycle.)  Have fun and don’t hesitate to email if you have any questions.

Adding variety to the overhead, on your knees cable pull. Adding variety and creativity to the workout helps to shift stale thinking patterns and stale body parts. Pick the amount of weight that allows you to counter balance with your body weight and not risk over rotating any joints. Points of variation: 1) degree of trunk lowering, 2) twist right, and 3) twist left.
Adding variety to the overhead, on your knees cable pull. Adding variety and creativity to the workout helps to shift stale thinking patterns and stale body parts.
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, weight distribution, balance and presence. Making it all fun and functional. The cable allows for dynamic control of the core through the appendages from start to finish.
Selfseeds Integrative Exercises Sitting-Side-Pull
Integrative exercises require mind and body coordination, since there are multiple dynamics involved. Inner core engagement and control are the cornerstone to balance, stability, rhythm, weight distribution, and flexibility. The exercises are designed to be fun and engaging–the adult jungle gym while getting functionally fit!
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, weight distribution, balance and presence. Making it all fun and functional. The cable allows for dynamic control of the core through the appendages from start to finish. Rotate left and right. Standing or kneeling.
Adding variety to the overhead, on your feet cable pull. Adding variety and creativity to the workout helps to shift stale thinking patterns and stale body parts. Pick the amount of weight that allow you to counter balance with your body weight. 1. Start with flat feel through the exercise to get use to balance and mobility through the trunk muscles. 2. Move onto toe-heel-toe when you feel secure in your balance and want a challenge.
Integrative exercises require mind and body coordination, since there are multiple dynamics involved. Inner core engagement and control are the cornerstone to balance, stability, rhythm, weight distribution, and flexibility. The exercises are designed to be fun and engaging–the adult jungle gym while getting functionally fit!
Integrative exercises require mind and body coordination, since there are multiple dynamics involved. Inner core engagement and control are the cornerstone to balance, stability, rhythm, weight distribution, and flexibility. The exercises are designed to be fun and engaging–the adult jungle gym while getting functionally fit!
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, balance and presence. Making it all fun and functional. Demonstrating 3 different hand positions on the bar to provide diversity.
Integrative exercises involve lots of moving parts and how they must work together. I really like how they give you a whole body workout, coordination challenge, inner awareness, timing, fitness, flexibility, balance and presence. Making it all fun and functional.
Adding variety and creativity to the workout helps to shift stale thinking patterns and stale body parts. Pick the amount of weight that allows you to counter balance with your body weight while moving through space. Go slowly in the beginning to effectively manage weight, core engagement, and lowering in the lunge. The emphasis on the coordination, integration, movement, and weight distribution. Speed with improper form is never desirable.
Category: Balance, Fitness, Flexibility, Integrative Band, Personalize 5, Rhythm, Selfseeds, Weight Distribution
Tag: balance, fitness, flexibility, functional fitness, integrative exercises, practical living, rhythm, Selfseeds, weight distribution