Sandbag Hip Bridge

Taking care of the little things that mean so much!  The Ultimate Sandbag training system has a been an excellent tool to add to my toolbox!

Full Body Warm Up

14 Minute Full Body opener and warm up for any activity.

Try it!  You may find some things that work for you and can add them to your toolbox.

DVRT USB

It was great participating in this 4 hour on-line workshop in DVRT from Ultimate Sandbag.  I've been exploring this method through on line courses over the last couple years.  This workshop with Cory was a great opportunity for some coaching, and I was rewarded with many excellent tips and advice.

Dynamic Variable Resistance Training (DVRT) is a method of connecting and strengthening all facia and facial lines, in all planes of motion.  The basic and important principle applied is that “proximal stability supports distal mobility”.

The opposite applies, meaning lack of proximal stability will reduce distal mobility!   For instance, if the core and lats are weak, the shoulder will not be supported and it’s capacity for dynamic movement will be restricted.  If the feet are weak, the entire chain upwards is affected.  Areas that are supposed to be stable are unstable, while areas that are supposed to be mobile seize up and cause pain.

DVRT can be used for rehab, restoration, practical strength, conditioning, and enhancing overall athletic ability.  The result is a more “bullet proof”, “free flowing”, stable and agile body that applies to all human movement. 

This makes DVRT a very important piece to the overall “fitness puzzle”, which includes Strength, Speed, Power, Mobility, Agility, Balance, and Coordination, as well as proper sleep, nutrition, stress reduction, and recovery from training.

DVRT works for people of all abilities and age.  It can be practiced with limited equipment, anywhere, even in smaller spaces.  It’s worth adding this piece of the puzzle to any training program.  

As a “mover” and a senior with the desire for independence and the ability to enjoy a physically active life, I have a great appreciation for what it has contributed to my current movement capacity, and how it will support graceful aging.

Heritage Community

After 2.75 years of absence from the Fitness Community, I am excited to return by joining the team at the Heritage Community Fitness Centre!

Looking forward to sharing with this great Community!

The Importance of Dynamic Movement

The importance of dynamic movement and mobility is based on the Theory of Tensegrity.  This You Tube video from Thomas Myers gives an excellent explanation of what that means. 

Spend less time sitting and doing monostructural activities, and take some time to explore the movement capacity you were born with. Your physical health and quality of life will be much improved!

Power Circle

Some exploration with a variation of the “Power Circle” (FM Zero Forms) using different tempos and stances. The possibilities are limited only by imagination and are explored through improvisation. The benefits are … priceless!

Creativity Is Not Just For Kids

 A selction of quotes on CREATIVITY:  

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George Land conducted a research study in 1968. What the test shows is that non-creative behavior is learned.

Land did a creativity test on children in the age group 3 to 5. This was the same test he conducted to select scientists and innovative engineers for NASA. He tested the same children at 10 years of age, and again at 15 years of age. The results were shocking.

While the creativity in 5 year olds was 98%, it went down to 30% when they reached the age of 10. And it was just 12% when they were tested as 15 year olds.

When the same test was given to 280,000 adults, the creativity was just 2%.

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The basic components of the creative process are involved in play. It generates new experimentation, possibilities, and exploration of unlimited fantasy and reality. For the development of a healthy personality, play is crucial.

An adult who has lost his/her creative spark can be taught how to be creative through play. Through a series of experiments they retrieve the child’s sense of wonder in adults. Participants in a creativity training program are taught how to fit into place in the process of creativity, and increase self-confidence in their creativity through play.

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Creativity begins with a foundation of knowledge, learning a discipline, and mastering a way of thinking. You can learn to be creative by experimenting, exploring, questioning assumptions, using imagination and synthesing information. Learning to be creative is akin to learning a sport. It requires practice to develop the right muscles and a supportive environment in which to flourish.

Generative research shows that everyone has creative abilities. The more training you have and the more diverse the training, the greater the potential for creative output. Research has shown that in creativity quantity equals quality. The longer the list of ideas, the higher the quality of the final solution. Quite often, the highest quality ideas appear at the end of the list.

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Beliefs that only special, talented people are creative (and you have to be born that way) diminish our confidence in our creative abilities. The notion that geniuses such as Shakespeare, Picasso, and Mozart were `gifted’ is a myth, according to a study at Exeter University. Researchers examined outstanding performances in the arts, mathematics, and sports, to find out if, to reach high levels of ability, a person must possess an innate potential called talent.

Few showed early signs of promise prior to parental encouragement.” No one reached high levels of achievement in their field without devoting thousands of hours of serious training. Mozart trained for 16 years before he produced an acknowledged masterwork.

FM Practice - 0

I love to go exploring, both in nature and in movement.

I have explored numerous systems of movement and have found this "Zero Forms" practice from Fighting Monkey to be beneficial in both assessing areas that are "cranky" and removing those restrictions responsible.

The practice starts with smaller movements, gradually expands over time, and opens the door for dynamic movement and improvisations.

A movement practice is meant to regain ranges of motion that our body is capable of but may have lost over time as a result of not using them.

 
Not only does it expand one's capacity for movement and assist in preventing injuries, but it is vital for healthy aging and physical longevity.

Many more movement patterns in the toolbox to explore, and I appreciate how amazing my body feels after a 30 minute session!

Level 1 Shoulder & Spine Mobility (Session 3)

3 Part Basic Shoulder & Spine Mobility Session

(3a) Preparation :

Tea Cup Rotation, Scap Pull, Quadruped Twist


(3b) Strength & Stability :

Side-Lying Twist/Rotation, Band Pull Apart, Side Arch Lift


(3c) Flexibility :

Seated Shoulder Extension, Static Cat

Level 1 Hip Mobility (Session 3)

3 Part Basic Hip Mobility Session

(3a) Preparation :

FFE Split Squat, Side-to-Side Squat, Cossack Squat


(3b) Strength & Stability :

Sumo Squat, RF Elevated Lunge, Prone Single Leg Extension


(3c) Flexibility :

Frog, Pancake

Level 1 Shoulder & Spine Mobility (Session 2)

3 Part Basic Shoulder & Spine Mobility Session

(2a) Preparation :

Dislocate, Seal Rock, Tail Wag

(2b) Strength & Stability :

Standing Shoulder Extension, Cuban Rotation, Arch Body Lift


(2c) Flexibility :

Prone Capsule, Tri-Lat

Level 1 Hip Mobility (Session 2)

3 Part Basic Hip Mobility Session

(2a) Preparation :

Kneeling Hip Ext., 90/90, Squat-to-Pike


(2b) Strength & Stability:

Curtsy Squat, Natural Leg Ext., 1-Leg Hip Thrust


(2c) Flexibility :

90/90, Hurdler

Level 1 Shoulder & Spine Mobility (Session 1)

3 Part Basic Shoulder & Spine Mobility Session

(1a) Preparation :

Arm Rotation, Table Rock, Cat-Cow


(1b) Strength & Stability :

Side Arm Raise, Wall Slide, Hollow Hold


(1c) Flexibility :

Prone Y, T-Spine Roller

Level 1 Hip Mobility (Session 1)

3 Part Basic Hip Mobility Session

(1a) Preparation ;

Hip Swivel (+Shin Box), Ostrich, Standing Hip Rotation


(1b) Strength & Stability :

Lunge Lock Out, 1-Leg End Range Flexion, 1-Leg RDL


(1c) Flexibility :

Couch, Figure 4

Basic Joint-to-Joint Warm Up

A 3 part session covering a basic joint-to-joint mobility warm up.


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Why Mobile Hips are Important

Immobile hips are one of the biggest problems people may develop as they age. Studies have shown that hip mobility is an indicator of longevity!

The reason? Our bodies thrive with dynamic movement, but wither without it. It is the reason so many seniors require canes, walkers or (eventually) wheelchairs.

The problem becomes evident when people start to experience discomfort or pain in the back or knees. If the hips can't move properly, the rest of the body will suffer.

I experienced this in my mid 40's. It is what prompted me to look for ways to change the way I trained, which led me to Mobility related work. By my early 50's I was moving much better but was still unable to comfortably sit in this 90/90 position.

at 53, I attended the FRC (Functional Range Conditioning) certification. The scientific principles used by this system were the "cherry on top" of all other mobility related work I had done. By applying these principles in a steady, progressive manner over an extended period of time I have made improvements I couldn't imagine.

Now, at the age of 58, I am exploring multiple ranges within my hips that I had started losing 30 years ago. My hips, along with the rest of my body, are feeling better than they have for as long as I can remember!

I am still making progress and strive to move even better in my mid 60's! Mobility, especially in the hips, gives one freedom of movement. And Movement is life!

Protect Your Joints for Longevity

Fantastic interview with Peter Attia on training and longevity.

Hip Mobility Carwl

Once individual hip mobility exercises have been "mastered", it's time to start flowing from one position to another.  Building dynamic mobility enhances athletic potential and stability in motion.

Health & Fitness Pyramid

How solid is your foundation? Making progress in your Health and Fitness goals will be thwarted if you are missing one (or more) of the building blocks.

No matter how hard you "work out", you cannot be truly "fit" without a healthy lifestyle and a mobile body!

Taking a step back and building a strong foundation will help you to reach the next level and increase your longevity in your sport or activities, as well as your physical and mental health.

Back to School

September is time to go "Back to School"! Spend the month sharpening your skills by focusing on the basics.

It is important, no matter how long you have been training, to periodically take a step back and look at your foundation. Are there cracks in it? Can you build it stronger?

Take the time in September to slow things down. Focus on refining your skills. Find the cracks and repair them. Build a stronger foundation and you can build a bigger house!

If you maintain a "beginner's mind", and are diligent in your practice, you will be rewarded down the road.