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OMG no Kit’ch: 3 ways to keep eating healthy & being active!

May 13, 2014November 6, 2016.

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TROUBLE WITH ONE LEG SQUATS? You have been squatt

TROUBLE WITH ONE LEG SQUATS?

You have been squatting for long and want to move on the the next level and for some reason it never seems to reach that level.

I know by experience how nagging can be when you already master pistol squats and all the sudden your heel does not touch or stay in the floor.

I know how frustration can be and sometimes can affect your entire training if you are not used so swallow up and continue training “efficiently”, efficiency on your training is what might be lacking.

So lets get a closer look and check all the pieces of the ONE LEG SQUAT game:

THE ANKLE MOBILITY

THE FRONT OF THE HIP STRENGTH

THE BACK OF THE LEG FLEXIBILITY

Enjoy the step down exercise and make sure to SAVE it to use for later and SHARE it with someone you know wants to build A STRONG ONE LEGGED SQUAT.

➡️ Do you want professional help in reaching your goals? If so, DM me and let’s chat 💬

#AloAprilFunkyFool / Day 7

#strengthformotion #oneleggedsquat #singlelegsquat #pistolsquats

Struggling with a stiff back, try out this spine r

Struggling with a stiff back, try out this spine routine.

I know sometimes the back talk to you maybe in a painful way maybe a nasty way.

I know hours of working either sitting or standing can make your back scream.

If you are an athlete and for some reason a movement caught in the wrong breathing or thinking and you back paid for it.

Here is a quick spine routine you can add to your daily routine. It only takes couple of minutes and you will feel less stiff and tight and you definitely will recover the potential of a strong and flexible back.

Here are 5 exercises:
Wall rotations. Get close to a wall and explore your end of range (movement limitation) and rotate side to side placing your pubic bone on the wall when you finish turn and place now your sacrum bone on the wall. Explore 5times each
Spine cars back and for for 5 times. (Go to my IGTV for tutorial)
Upper back flexion and extension with a resistance band for biofeedback. 5 times.
Roll ups. With the help of a band roll up vertebrae per vertebrae and back. 5 times.
Lower back dip down. Over a cushion or any elevated support (not to high) bring toes down to touch the floor and repeat. 5 times.

Enjoy the routine and make sure to SAVE these exercises to use for later and SHARE it with someone you know wants to build A RESILIENT AND STRONG BACK.

➡️ Do you want professional help in reaching your goals? If so, DM me “MOBILITY” and let’s chat 💬 .

#AloAprilFunkyFool / Day 6

#backpainexercises #spinemobility #strengthformotion

IMPROVE YOUR CORE WITH ONLY ONE EXERCISE ✔️

IMPROVE YOUR CORE WITH ONLY ONE
EXERCISE ✔️

Training the core means taking care of the anterior (front) and posterior (back) lower body. The section between the rib cage and where the femur bones start.

Aren’t you fed up with the same old crunches? I feel you, it is not fun and after all, nutrition has the last word on making your abdominal muscles visible.

Remember, the core is not your abs, this muscles happen to be part of it.

As an athlete you use core for every movement needed: RUNNING 🏃🏽‍♀️ , KICKING 🦵, THROWING 🤾🏌️‍♂️🏄‍♂️.

If you have to choose one exercise that fits an small space and strengthens the core muscles it has to be the rollout either with wheel or with a cloth or sliders.

Explore this one ☝️

Make sure to SAVE these exercises to use for later and SHARE it with someone you know wants to build RESILIENT STRONG HIPS.

➡️ Do you want professional help in reaching your goals? If so, DM me “STRENGTH” and let’s chat.

#AloAprilFunkyFool / Day 5

#angieinmotion #strengthformotion #strengthdrills #strengthclass #coretraining #stabilitytraining #corework #coreclass

TOP HAMSTRINGS EXERCISES to improve FLEXIBILITY an

TOP HAMSTRINGS EXERCISES to improve FLEXIBILITY and STRENGTH

The hamstrings are responsible for bending the knees and also for extending the hip.

Weak or inflexible hamstrings are result of how the nervous system perceives danger ⚠️
You need to educate your Hamstrings to become strong by exploring their end range according to your goals.

As recreational athlete you want “healthy” strong and flexible hamstrings to be able to continue RUNNING 🏃🏽‍♀️ KICKING 🦵 and move powerful.

Here are the TOP exercises that will contribute to BUILD together STRENGTH and FLEXIBILITY.

Leg curls holds.
Diagonal stretches.
Leg curls with fixed lifted hip.

Make sure to SAVE these exercises to use for later and SHARE it with someone you know wants to build RESILIENT STRONG HIPS.

➡️ Do you want professional help in reaching your goals? If so, DM me “MOBILITY” and let’s chat.

#AloAprilFunkyFool / Day 4

#angieinmotion #strengthformotion #hippower #hipstrength #hipmobility #tailoredtraining #hamstringsstretch #treinosemfim #capoeiratreina #capoeirakicks #mobilityforrunners #mobilityforbjj

THIS IS HOW YOU BUILD STRENGTH, MOBILITY & FLEXIBI

THIS IS HOW YOU BUILD STRENGTH, MOBILITY & FLEXIBILITY in your HIPS.

We see in almost every sport an extension of the hip, either RUNNING, KICKING or THROWING A BALL.

The GLUTES are the prime movers when it comes to extend the hip.

Together with the back of the leg and the spine extend the hips.

Here are exercises that train STRENGTH, MOBILITY and FLEXIBILITY for the hips to improve power.

90/90 hip extension
Fire hydrant
Prowler push
Jefferson curl

Make sure to SAVE these exercises to use for later and SHARE it with someone you know wants to build RESILIENT STRONG HIPS.

➡️ Do you want professional help in reaching your goals? If so, DM me “STRENGTH” and let’s chat.

#AloAprilFunkyFool / Day 3

#angieinmotion #strengthformotion #strengthdrills #strengthclass #mobilitydrills #hipopeners

YOU ONLY LIVE ONCE has destroyed your training.. W

YOU ONLY LIVE ONCE has destroyed your training.. Why?

Because you take every trendy exercise your favorite fitness influencer or teacher shares in social media

Because the hype rules over your own connection to your body needs.

Because you stop questioning what is good FOR YOU.

Because it takes you away from being constant and patience with the process.

Also...

It was given the opportunity to explore new method, moves, yoga poses, systems the maybe you wouldn’t have access to if you didn’t dive deep.

It has given you the power to TAKE ACTION!
With heart opened.

What is your thought about it?
COMMENT BELOW 👇

#AloAprilFunkyFool / Day 2

Do you feel like you are to tight in the back of y

Do you feel like you are to tight in the back of your legs that you cannot fully rotate?

Let me share with you my favorite drill to build up MOBILITY in the hip.

How to:
In 90/90 position lift your front leg extend and rotate face up.
⠀
Back leg, try to take some weight off from the floo, send it out and externally rotate to come on a straddle position.
⠀
Reverse. Back leg internally rotate to come back to 90/90. Front leg lift to pull back to start position.
Repeat 3 more time and switch leg.
⠀
SAVE AND SHARE if you know someone who is in the need of this drill.

#AloAprilFunkyFool / Day 1
@aloyoga @alomoves

#angieinmotion #strengthformotion #mobilitydrills

FROM COUCH POTATO TO STRENGTH COACH That’s righ

FROM COUCH POTATO TO STRENGTH COACH

That’s right. I was a couch potato athlete, and my way to physical training jumped from WELLNESS to HEALTH AND FITNESS.

When I was 14, my mom booked me for a weekend on a self-awareness seminar.

In 2008, I traveled to India and my life changed. Nothing was the same again.

It wasn’t until my second trip where it was clear.

I changed my residency, my job, and lifestyle.

In 2011, I moved to Vienna — that's where my new journey as a recreational athlete and practitioner started.
I would train twice a day, ashtanga yoga and kettlebell strength training RKC style.

In 2014, I decided to take my strength coach certification in Germany. Since I was already doing what I was learning, I easily understood what the lectures were about.

It took me years of exploration before I felt ready to PASS THE KNOWLEDGE AND EXPERIENCE I've acquired during the last DECADE.

Now I'm coaching recreational athletes and offering time efficient and skill-specific training sessions to improve strength and gain mobility especially in the shoulders, spine and hips.

➡️ If you want to improve your strength and gain more mobility, or if you want to know more about the training sessions I offer, you can click the link in my bio to learn more.

#angieinmotion #strengthformotion #tailoredtrainingprogram #strengthcoaching

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