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Thunder Bay FITNESS SUMMIT

Posted by Anne Marie Parr on June 18, 2017 at 8:50 PM Comments comments (0)

Thunder Bay FITNESS SUMMIT - scheduled for June 17th has be re-scheduled for Sept. 23rd same time and place. Thanks for all the Thunder Bay Presenters who jumped at the challenge and ready to ensure all get an opportunity to join the educational fun event. Thanks to the Instructors who registered and were ready to go! Are very much on board for the new date and can't wait. EVENT: Thunder Bay FITNESS SUMMIT Thunder Bay Fitness Summit is a training workshop held for Fitness Professionals to update CECS for your PTS and FIS Certification. For all for all professional Fitness, yoga, pilates, zumba and other instructors, personal trainers, physiotherapist, Kinesiologists wanting to learn more from our top Professionals from Thunder Bay. All fitness enthusiast wanting to learn more. This exciting event will be held in Thunder Bay Ontario on September 23rs at the Lakehead University Field house. This is a Pre-register event - open until Sept 20th There will be 4 sessions throughout the day get to choose your sessions. - 9 - 5 pm Thunder Bay Fitness Summit is an event https://allevents.in/thunder%20bay/thunder-bay-fitness-summit/275328216263481# Register today be ready. Anne Parr PRO TRAINER FIS


Thunder Bay FITNESS SUMMIT for professionals in the field

Posted by Anne Marie Parr on May 20, 2017 at 11:05 AM Comments comments (0)

OUR 1ST  Thunder Bay  FITNESS SUMMIT   - for professional

 

Group Fitness Instructors, Personal Trainers, any professional working in the industry.

All PRESENTERS are from Thunder Bay FITNESS SUMMIT June 17th

 

Fundraiser for Mental Health

 

Opening 9 am

Mental Health speaker

 

 

 

 

Note there is a choice of 2 for each time

9:15 – 10:45 #001 “Training for speed” #002 “SomaYoga Therapy”

11:00 –12:30 #003 “HIIT Training Design and Application “ #004 “Feldenkrais Method of Somatic Learning”

1:00 – 2:30 #005 “"Get Up & Swing: Programing the Kettlebell Swing and Turkish Get Up into a group fitness setting".

#006 “Connecting the Dots - Physical Literacy for people with Physical Disabilities”

3:00 – 4:30 #007 “Aquatic Design Hands ON!” #008 “Cross training and martial arts

#009 “Branding and Networking”

Like us on facebook & sign up today

Also Register at Lakehead University Athletics

Facebook page The facebook page https://www.facebook.com/events/275328216263481/?ti=cl" target="_blank">Here


 

Registration https://luathletics.lakeheadu.ca/Program/GetProducts?productTypeCV=00000000-0000-0000-0000-000000003502" target="_blank">Today 

 


HIIT trend doing it correctly

Posted by Anne Marie Parr on May 7, 2017 at 10:05 AM Comments comments (0)

From IDEA

Most of our clients are short on time these days, so it’s no surprise that high-intensity interval training (HIIT) is one of the top 5 fitness trends of the year (again).

The challenge is that HIIT classes can be unnecessarily tough on the body if not taught or performed properly.

Learn how to teach safe HIIT classes that utilize all intensity variables and get your clients results with the new HIIT Certificate Program (earn up to 9 CECs)!

http://www.ideafit.com/fitness-products/high-intensity-training-certificate-program?couponcode=HIIT30&utm_source=educationmay2017hiit&utm_medium=email&utm_campaign=5-6-17%20Ed%20HIIT%20HIIT30%20(1)

We will also have a similar workshop with canfitpro CEC at Thunder Bay FITNESS SUMMIT June 17th


For more information contact Anne Parr [email protected]


Thanks have a great day.

canfitpro World Fitness EXPO Registration OPEN

Posted by Anne Marie Parr on March 10, 2017 at 7:45 AM Comments comments (0)

REGISTRATION IS NOW OPEN for

canfitpro world fitness expo!

 

Early bird registration is now available for canfitpro world fitness expo. Register today to experience the world’s largest, best and most affordable fitness event!

 

AUGUST 16 – 20

Metro Toronto Convention Centre

#worldfitnessexpo

 

Session Selection Coming Soon!

Choose from hundreds of leading-edge fitness education sessions in personal training, group fitness, mind-body, nutrition, active aging, club business, and more! Renew your CPR, professional membership, and earn all of the CECs required to maintain your certifications in one weekend!

REGISTER TODAY to get your educations training workshops

Anne Parr PRO TRAINER FIS


Bodyweight Exercises part of your program

Posted by Anne Marie Parr on December 4, 2016 at 7:05 PM Comments comments (0)

Found an Article on Importance of Bodyweight Exercises

Originally appeared at jasonferruggia.com.

 

Bodyweight exercises need to be part of your program if you want to get jacked. But not just pushups, sit ups and high rep calisthenics. That’s beginner stuff that won’t build any real muscle.

 

We’re talking about really working hard on high tension, advanced bodyweight exercises that can only be done for somewhere between five and twelve reps, on average.

 

The nice thing about these is that they’re very natural and can usually be done pain free by most people.

 

Below is a list of my top 20 bodyweight exercises for size and strength.

I have listed belowwith my take on them as a women - see link for more https://www.onnit.com/academy/top-20-bodyweight-exercises-for-building-muscle-strength/?a_aid=holdfastiron&fhs=getonnit" target="_blank">details of each exercise.

1) Chin/ Pull Up - women are not as strong upper body many unable to do.

2) Rope Climb - a- nyone with arthritic fingers or poor hand grip will be limited

3) Inverted Row Lots of variations a bar, rings, ropes or suspension straps should be included for mid back thickness and strength. can be attained

4) Front Lever Did not describe the exercise not sure what to do.

5) Muscle - up - exercise is lift whole body up on a bar

6) Hand Stand push-up - begin learning to do a wall hand stand for 60 sec.  than move into push -up -  difficult or contraditory to wrist cconcerns

7) Push-Ups - many variation as all are not strong not only in hands & arm but core stabilizers  https://www.onnit.com/academy/top-20-bodyweight-exercises-for-building-muscle-strength/?a_aid=holdfastiron&fhs=getonnit" target="_blank">To see the rest go to link

 

 

8)

Yoga should not hurt

Posted by Anne Marie Parr on September 11, 2016 at 3:15 PM Comments comments (0)

 

Important practice Yoga Without Discomfort

Great Article from  Sherri McMillan Business of PT

Yoga is a strengthening exercise that can also have calming and relaxing benefits. While Yoga is just that for many of our clients….it isn’t that way for all of them. Here is a question I received from one of my clients and my response. I thought this info would be helpful for you and your clients!

 

“I really love Yoga but it kills my wrists. Whenever my instructor brings us into Plank, Downward Dog, Upward Dog or Cobra while everyone else is finding their inner Zen, I am about ready to scream! What am I doing wrong?” G.D. Vancouver WA

 

Here is what I told my client:

 

“Surprisingly, you’re not alone!

 

Yoga, a program that is supposed to be gentler on the body and bring peace, calm and relaxation, for many people does the exact opposite.

 

Your ability to perform the below exercises without pain and discomfort, depends on a number of factors and with some yoga modifications you could practice yoga discomfort and pain free.

 

Conditioning

 

childspose  When first developing your muscular strength and endurance, your ability to hold many of these poses for very long will be limited. While the instructor may be cueing you to hold the pose for five or more breaths, your body may be at its limit at one or two breaths. It’s extremely important that you listen to your body and remember this – you know your body better than anyone. There’s a big difference between challenging yourself and pushing past your current limits. Find your point of challenge and then when you’ve had enough, move into a recovery pose like Child’s Pose. It will allow the opportunity for your muscles to relax and relieve some of the tension in your wrists. When you’re ready, you can join in again. After time, you’ll notice you can hold the poses for more breaths before finding it necessary to take a break.

 

Weight & Height

 

plank downdog cobra - If your instructor is 5 foot nothing and 100 pounds when soaking wet, it’s no wonder they can hold the poses for what seems like an eternity. The heavier you are, the harder the poses. So for a woman who is 120 pounds, holding a pose for 5 breaths, might be equivalent in intensity to a woman who is 160 pounds holding a pose for 2 breaths. It’s all relative. That goes for height as well. The taller you are, the longer your load and therefore the harder the poses. If you are heavier and taller, either hold your poses for shorter periods of time or look for ways to decrease the load on your muscles and joints. For example, for Plank, perform the pose from your knees versus your toes. For Downward Dog, bend your knees more. For Upward Dog/Cobra – allow your thighs to lightly rest on the floor.

 

Joint Structure

 

Each of the poses G.D. referred to above, put his wrists in a very extended position. Depending on joint structure (the size of your wrists, the way the bones align), some people have more issues than others. The good news is that each of the poses above can be done from an elbows position versus a wrist position which many people find a lot more comfortable.

 

Remember Yoga is all about the Mind/Body balance and it’s hard to find that balance when you’re fighting against your body. Listen to your body, progress gradually and celebrate the beauty of your uniqueness and your individual strengths”.

 

Yours in health, fitness & business,

Sherri McMillan

Giving the options always allows a wide variety of physical conditions such as arthritis, carpel tunnel etc. to be part of a yoga class


Anne

ParticipACTION preparing kids for active play

Posted by Anne Marie Parr on September 9, 2016 at 8:40 AM Comments comments (0)

Your monthly dose of motivation

 

📨 Forward to a friend

 

ParticipACTION's Backpack Must-Haves for Active Play

Dear Unknown,

 

Summer is ending and the kids are headed back to school. On the one hand if you’re a parent, summer is a great time to see kids being kids—running, playing, swimming and enjoying the outdoors. On the other hand, it can be a pretty demanding job to keep kids entertained.

 

As kids head back to school, keep up the summer fun by packing them with ParticipACTION’s six backpack must-haves for active play. The bonus is, regular exercise will improve academic performance, reduce stress and help to build social skills. What better way to set them up for success?

            At this time of year, it’s easy for parents to get overwhelmed by all the tips and tricks for how to set up their children for success in the coming school year. What books should they be reading? What stationery do they need? What time should they go to sleep? The list goes on and on.

But one of the best things you can do to encourage your child’s academic success, reduce their stress, build their social skills and confidence is actually super simple – encourage regular exercise!

Sports teams and activities are part of the equation, but you really need to give kids the chance to be active throughout the school day in every way possible—playing at recess and lunch, walking or wheeling to and from school, making up their own fun and letting off steam.

Your child’s backpack, if packed with all the right things, is the perfect opportunity for you to encourage more spontaneous, outdoor activity.

Check out this infographic for ParticipACTION’s six backpack must-haves:

STEP COUNTER

Let your kids log the total amount of steps they take in a day and make a game out of getting healthy. You might be surprised by how excited they get about reaching their step goal each day.

RUBBER BALL/CHALK/SKIPPING

63 percent of kids’ free time is spent being sedentary, so send kids to school with something to encourage spontaneous, active games with friends. Having a ball on hand can mean the difference between playing a game with friends rather than staring at a screen.

MOBILE PHONE

This one will inevitably generate some discussion as some schools don’t allow cell phones on campus whatsoever. But, many parents worry about the safety of their kids and a phone can help you stay in contact while your child walks, wheels or plays outside with friends. Don’t have a phone, or don’t want one? Send them out with a buddy or have them call when they get home.

DOWNLOAD THE INFOGRAPHIC

ParticipACTION's Backpack Must-Haves for Active Play

ParticipACTION's Backpack Must-Haves for Active Play

JACKET

Weather is one barrier to active play, so make sure your child is ready for anything by packing a good jacket. I don’t know about you, but some of my favourite memories as a kid involved playing in the rain.

SUN HAT AND SUNSCREEN

Kids need a sun hat and sunscreen in order to protect them from the rays. Make sure your children are prepared to take full advantage of the sun without having to worry about a nasty burn.

HELMET

Did you know that 58 per cent of parents say their kids are always driven to and from school? Active travelers get as much as 45 additional minutes of moderate to vigorous physical activity per day. Wheeling or walking to and from school will quickly add up to a healthier lifestyle.

As a parent, I sometimes feel like I’m in possession of a beautiful secret—that physical activity will give my kids success and joy in every area of their lives, more than almost anything else I can give them. Active kids have better concentration. More fun. Better social skills. Less anxiety and depression. More confidence. What more could you want for your child this school year? Encourage them to be more active and everything else will follow.


https://email.participaction.com/acton/rif/19396/s-0041-1609/-/l-0009:2cc/q-000b/showPreparedMessage?sid=TV2:5is6Wiiii" target="_blank">ParticiACTION


Never Do This Exercise... Plus: The 5 WORST Exercise Mistakes That Are Destroying Your Metabolism, Keeping You Flabby, Weak & Injury-Prone by Shin Ohtake, Fitness & Fat Loss Expert, Author of MAX Workouts

Posted by Anne Marie Parr on July 26, 2016 at 10:25 AM Comments comments (1)

 

Surprisingly, not all exercises are good for you. In fact, research has discovered that doing crunches, sit-ups and other ab-targeted exercises will NOT help you get flat, washboard abs.

 

The problem is when you do conventional ab exercises, your stomach muscles feel sore, which fools you into thinking that you’re working your abs. Yet, after weeks of religiously doing your ab routine, your belly looks just as bloated and soft as it did before. All that time and pain for nothing!

 

Here’s the TRUTH…

 

Crunches, sit-ups, side bends (and other common ab exercises) force you to bend and contort your body in unnatural ways. This may come as a surprise, but your abs were NOT designed to crunch, twist, or bend. In fact, it’s the complete opposite!

 

The real role of your abdominal muscles is to PREVENT your mid-section from crunching, twisting, and bending. That’s right, your abs are a stabilizing force designed to resist movement in order to protect your spine.

 

So even though you “feel the burn” when you do crunches and sit-ups, you’re actually putting unnecessary pressure on your back, causing more harm than good. These ab exercises can cause lower back injuries by forcing your spine to bend too much, and they do very little to actually help you get a flat, tight stomach.

 

The key to getting sculpted abs is to burn off that stubborn layer of belly fat that’s hiding them. On the next page, I’ll show you how to quickly burn away the “ab flab” so you can finally carve out those lean, ripped abs.

 

But first, here are the 5 WORST exercise mistakes you MUST stop making (if you want to crank up your metabolism so you can melt away stubborn body fat and KEEP it off)...

Mistake #1: Doing Long Bouts of Cardio

If you’ve been doing cardio workouts to try and slim down, I have some alarming news…

 

Steady-state cardio (like jogging or doing the elliptical) increases the production of a stress hormone called cortisol. Cortisol causes weight gain and makes it more difficult to burn off stubborn belly fat.

 

That’s why no matter how much cardio you do, you can’t seem to raise your metabolism and you always hit a plateau eventually.

 

Even worse, too much cardio accelerates aging! When you put your body under prolonged stress, you start producing free-radicals, which damages your cells and causes inflammation…and inflammation is what makes you OLD. Yikes!

 

But, there is a RIGHT way to do cardio. Stick with me because I’m going to reveal what you can do to get insane results in half the time of your regular cardio workout—without causing unnecessary stress on your joints. (Once you learn this simple trick, you’ll kick yourself for not doing it all along!)

Mistake #2: Doing Isolated Exercises

Doing isolated exercises (like bicep curls and tricep extensions) will NOT help you build lean muscle and get toned & fit. When you do these “isolated” exercises, you’re only working one muscle at a time. The problem is that these exercises do very little to increase your metabolism.

 

Here’s why: In order to boost your metabolism, your heart rate has to be raised to a certain level. But when you’re only working ONE muscle at a time, it’s virtually impossible to recruit enough muscle fibers to increase your heart rate significantly, so you’ll never be able to spike your metabolism or maximize your calorie burn.

 

If you want to slim down and tone up fast, you need to do exercises that stimulate as many muscles as possible at the same time.

Mistake #3: Using Gym Machines

Those big, shiny machines sure make the gym look high-end, but truthfully, the only thing they’re good for is for sitting down while you tie your shoes or catch your breath!

 

The problem is this: Machines alter the way your body naturally moves, restricting your range of motion. This severely limits your ability to fully activate all of your muscles fibers, which means less fat burning and less muscle toning.

 

Worse yet, machines can cause muscular imbalance and excessive strain on your joints, leading to nagging injuries down the road.

 

If you want fast results, you MUST incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and put fat-burning on autopilot.

Mistake #4: Repeating The Same Workouts Over & Over

Repeating the same workout routine over and over is a surefire way to STOP getting results. We’re creatures of habit and we tend to stick to things we’re familiar with and good at. But when it comes to working out, if you want to make progress and keep seeing changes in your body, you’ve got to start switching things up.

 

You see, your body has an amazingly ability to adapt quickly and when it does, that’s when you hit the dreaded plateau and you STOP making progress.

Mistake #5: Doing Loooong Workouts

Longer workouts do NOT equal better or faster results. If you’ve been slaving away at the gym and your body isn’t visibly changing, you can’t do more of the same thing and expect a different result.

 

When it comes to getting lean and fit, your body responds to quality over quantity. I’m going to tell you the #1 way to super-charge your workouts—this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. This technique will open up a can of whoop-ass on your workout!

How To “Fix” Your Metabolism

Alright, now that you know what NOT to do, here’s the good news…

 

Science has proven that there are specific types of exercises that trigger a potent fat-burning effect, which skyrockets your metabolism and boosts your fat-burn for up to 48 hours after your workout is over.

 

These exercises activate more of your muscle fibers, which creates a bigger metabolic boost, demanding more fat to be burned for fuel—so you can burn off the fat and KEEP it off.

 

There’s even more good news…

 

These exercises also stimulate your youth-enhancing hormones so you can slough away old, dead cells — making you look and feel years younger!

 

Listen: getting a lean, defined body with a rock-solid core is easy once you know HOW to trigger the right hormones in your body (and stop the production of the bad hormones that are making you fat and old).

Learn more from the author by Shin Ohtake, Fitness & Fat Loss Expert, Author of MAX Workouts

The 5 Best Most Effective Abdominal Exercises

1) Hanging Leg-Raises: A strenuous exercise, the hanging leg raise is a product of true gymnasts. All you need is a chin-up bar or equivalent setup. Grab the bar with an overhand grip about shoulder width apart, and while bending your knees raise your hips and curl your back as you bring your thighs to your chest. Lower slowly, and repeat.

 

2) Fat-Bar Holds: Again with a chin-up bar or equivalent, hold onto the bar with an overhand grip and hang with your arms and body completely straight. Hang for as long as possible until you can't hold on any longer, then rest for a minute and repeat. Remember you want to improve your strength, so aim to hang for a longer amount of time during each rep.

 

 

3) Overhead Reverse Lunge: All you need for this exercise is a light barbell or long wooden pole or equivalent. Hold the bar high above your head with arms straight, and step backward with one leg and slowly lower your body until your knee is bent at a right angle. Do multiple sets of 15-20 reps with rests in between.

 

4) Leg Raises: While lying on your back extend your legs and raise them off the floor to the highest degree while keeps your knees only slightly bent. Slowly bring your legs back down towards the ground, at about 6 inches from the ground, curl your legs towards your chest. Repeat 15-20 times.

 

5) Planks: While in push-up position, bring your arms in close to your chest, elbows tucked in and fists up near your face. Raise your body up off the ground and maintain a straight "plank-like" posture for 60 seconds. Only your toes and forearms should be touching the ground. After each rep, switch positions. Flip over and have your back towards the ground and chest pointing skyward, again only your feet and forearms should be touching. Keep your back straight and hold position for 60 seconds.

All these exercises are for those who frequent the GYM 

ENJOY!

Connection in Yoga?

Posted by Anne Marie Parr on July 8, 2016 at 10:05 AM Comments comments (0)

There is so much HOT YOGA out there these days, love to share what the HOT Yoga Dr. suggests.

TIP: What do you mean when you talk about ‘connections’ in yoga? Is it physical, metaphysical, cosmic?


It’s such a huge metaphor. So, in this email we’re talking of your hot yoga "interconnectedness".


If you’re after even more practical applications of all the poses then I recommend you take a look at:

 

 http://www.hotyogamasterclass.com/?ref=1

 

Hello super yoga peep,

 

As promised, here's the second last instalment of this 4 part mini-series. There’s a tiny mention here of the last 2 emails. Now, down to business… This third system is the core of your yoga practice and follows on from the last 2 articles about how I recommend you take a systemic approach to Hot Yoga.

 

One System To Rule Them All! (Hehe)

 

Making improvements sometimes means you stand back from a ‘pose’ and look at how your body pieces movement and function together. If I can help you with one thing it is to find practical ways to think of your body in ‘systems’. You get to remove risk AND get better focus and become more present in your body and practice. A real win/win, wouldn’t you say?

 

The systems we already covered (last 2 newsletters) are:

 

1.Neck, shoulders and arms

 

2.Legs, knees and feet

 

Here’s the crucial link: You tie those systems together with the engagement of your muscles in your torso. It’s a real physical link! And I am going to show you some great examples of how they interconnect as you read on.

 

Just before we move on, these 3 big systems are simply examples that I chose for you to focus on - but there are many more which we explore in The Hot Yoga MasterClass.

 

Core Engagement

 

What is core strength and why is it so vitally important?

 

Actually let's not think of it as core strength but as your core system. Because, broadly speaking it is a system of abdominal support for your spine!

 

For want of a better term, you have a floating sac of organs in your abdominal cavity which literally hangs off the inside surface of your back.

 

Surrounding this bag of goodies are some muscle layers.

 

The organs are protected around the back side by your back itself (by spine bones, scapulae and ribs). While at the front it's expandable and pliable so that you can do 'regular' things like eating, overeating(!), process your food, have babies and deliver them.

 

You need your core muscles to do just about anything:

 

* Walk effectively;

 

* Breathe;

 

* Perform exercise;

 

* Lift;

 

* Sit;

 

* Lean; and

 

* Just about everything else … to your best ability.

 

The better your core system functions, the better you can do all the above. Of course you can probably do ALL those things above to a reasonable extent so it is very hard to even see the need to improve something when it’s not clear it needs improving!!!

 

Having great abs DOES NOT MEAN YOU HAVE A STRONG CORE.

 

You heard me! Yep, that strong looking, buff-looking yogi next to you (or staring back at you from the mirror) may have a 6-pack, be toned and fit but have POOR CORE STRENGTH. It’s hard to believe.

 

[Aside: I should ask you, do you think that you get a strong core by sucking in your stomach? (read on for the answer, because every Bikram class I have ever been a student in, has always told me to do this.)]

 

On the one hand many people let their abdominal muscles go. They have no abdominal tone, they are prone to back aches and abdominal conditions.

 

At the other end of that continuum are people who have well-toned muscular systems that support the spine in ALL their activities, from walking, yoga, lifting, bending and so on.

 

What's the middle ground?

 

Well one group of people LOOK, for all intents and purposes, as if they are healthy and toned and fit. They have strong abs. They work on their 6-pack. Their rectus abdominis or RA. They may even be the yogi next to you in class. But that’s just a perception that hides a different truth.

 

What makes up your Core Strength?

 

Core strength is often touted by fitness professionals and even some yoga teachers as abdominal strength.

 

This is a huge - and possibly risky - simplification.

 

It's a common misconception to think that because you have a 6-pack or strong abs that you have good abdominal support for your spine.

 

WARNING: This next section does contain the technical names for some muscle groups! However, it WILL help you really understand how to pay attention to some *very* important parts of your body ...

 

In broad brushstrokes we have the rectus abdominis muscles (the washboard muscles or RA) and the transverse abdominis (which we can refer to from now on as TA) and the external obliques.

 

While it's nice to have that external tone (of your RA or rectus abdominis that comes from crunches and sit-ups) the tone that REALLY matters and has a HUGE impact on your health, vitality, ability to breathe and keep a good posture (even your yoga postures) is that of your TA or Transverse Abdominis and the way all 3 muscles work together to form a complex brace.

 

So washboards and protective strength are mismatched if you don't have the underlying tone in your TA and your obliques.

 

What's worse, ab training (RA) to get a 6-pack can actually mean a LOSS OF STRENGTH in the exact area that you need it.

 

In fact an over-focus on abdominal muscle training (of RA) can be the cause of back pain.

 

We've all heard the phrase to 'suck in the stomach'. What that does is work your RA. This MAY but does NOT guarantee the engagement of your TA.

 

It only works for people who know HOW to do it.

 

But for those who don't - for example:

 

>> If you have had an operation

 

>> If you gave birth

 

>> If you sit a lot

 

>> If you slouch in your chair

 

>> If you are a chronic desk user who crosses your legs,

 

>> Or if you lean back into your chair

 

>> If you struggle in some of your yoga poses! ... then

 

... if you are keen on creating that tone in your abs, you could actually be contributing to a WORSENING of your problem if you only ‘suck in your stomach’.

 

This happens because you are overtraining the WRONG MUSCLES and causing a weakness in your TA. That's definitely an unintended consequence that has incredibly far-reaching results.

 

How do you discover or re-discover your core?

 

Well, if you know how to pick up a box or a child correctly then you know you'll be keeping your back straight and bending your legs and keeping a good center of gravity.

 

When you do this you will stack the cards in your favour to create effective hydraulic pressure in the abdomen which will protect your back.

 

This is because the sac of organs is made up of about 90% of water. Do you want that sac of water slopping out of control all over the place? No way!

 

Your core muscles work together to brace the liquid bag firmly against your spine, helping protect it.

 

As you can see this is a complex subject to tackle in one email. I just can't stand to short change you!

 

So rather than making it any longer I'll leave you to ponder whether you think you have good core strength. Next issue I'll give you some practical and SIMPLE ways to learn how to engage your core.

 

I'll also tie this entire series together for better understanding!

 

Namaste,

 

Gabrielle

 

PS. Read the latest Customer Reviews for the Hot Yoga MasterClass here:

>> http://www.hotyogadoctor.com/shop/free-shipping-hot-yoga-masterclass-full-color-package/#customers-review

 

You'll get some idea how other people are getting even more of that wonderful feeling you get when you practice this yoga!

 

 

Walk with Docs

Posted by Anne Marie Parr on June 27, 2016 at 6:50 PM Comments comments (0)

June 28

Walk with Dr. D. Garon

Host: PARO Group Mobilizing Balanced Living

will warm-up & cool Down 

BIRCH POINT PARK, BOULEVARD LAKE

7:00 -8:00 PM

A golden opportunity for social exercise

Level 1 Foam Rolling Principles & Practices

Posted by Anne Marie Parr on June 16, 2016 at 8:25 PM Comments comments (0)

Note there will be a Level 1 certification course

Foam Rolling

Principles & Practices - Level 1 Certification

With Andrea Johnston, BFA, PTS and TriggerPoint MT


Date: July 9th

Time: 8:30 AM - 12:30 PM

Place: Chase Fitness, 12 St. Paul St, Thunder Bay

Cost: $199 + HST

Register June 30th **You will need a GRID Foam Roller for this course which can be purchase with registration.

To register contact Andrea at Foam Rolling Course Registration

http://stretchfit.ca/upcoming-courses.html

The most effective Chest, Back, Shoulder, Legs and Arms Building Exercises

Posted by Anne Marie Parr on March 6, 2016 at 8:35 PM Comments comments (0)

Sharing this article on best exercises by muscle group.  See link at bottom .


5 Most Effective Chest Building Exercises

 

Bench Press. The king of all upper body muscle building movements. The bench press is so popular that it is often seen as having it's own training day - bench press Monday.

 

Incline Bench Press. The first choice of many top pro bodybuilders.

 

Dips. Once considered the upper body squat, dips are a great compliment to any bench press movement.

 

Dumbbell Bench Press. You will really be able to feel the chest work with this pressing variation.

 

Incline Dumbbell Bench Press. A solid alternative to the incline barbell press.

 


5 Most Effective Back Building Exercises

 

Deadlifts. Nothing builds beefy backs like the deadlift. The sheer act of holding a barbell with heavy weight places the lats under an incredible amount of stress.

 

Pull Ups. A far superior choice to lat pull downs. If you can do one, try for two. If you can do two, try for three! If you can't do them at all use rack chins.

 

Barbell Row. No back building workout should be without a heavy row, and barbell rows are at the top of the list.

 

Dumbbell Row. An excellent second choice to barbell rows, especially if you have a weak lower back.

 

Power Clean. The explosiveness of the power clean effectively works the back from traps down.

 


5 Most Effective Back Building Exercises

 

Deadlifts. Nothing builds beefy backs like the deadlift. The sheer act of holding a barbell with heavy weight places the lats under an incredible amount of stress.

 

Pull Ups. A far superior choice to lat pull downs. If you can do one, try for two. If you can do two, try for three! If you can't do them at all use rack chins.

 

Barbell Row. No back building workout should be without a heavy row, and barbell rows are at the top of the list.

 

Dumbbell Row. An excellent second choice to barbell rows, especially if you have a weak lower back.

 

Power Clean. The explosiveness of the power clean effectively works the back from traps down.

 


5 Most Effective Shoulder Building Exercises

 

Military Press. This exercise has been a staple of great workouts for decades on end.

 

Push Press. Very similar to the military press, but utilizing more of an Olympic lifting-style explosiveness.

 

Bench Press. Yes, you read that correctly. The bench press is an amazing front delt builder. In fact, if your chest day involves several pressing movements there's a good chance you won't need any direct front delt work on shoulder day.

 

Seated Behind The Neck Press. Go no deeper than arms perpendicular to the floor, and this is a rock solid choice.

 

Seated Dumbbell Press. A little easier on the shoulders for many because the dumbbells can be placed in a more natural position.

 


5 Most Effective Leg Building Exercises

 

Squats. The king of all muscle building lifts. 'Nuff said.

 

Front Squats. Another top choice of bodybuilding beef kings. Front squats can be tricky to learn, but you will be rewarded with big wheels.

 

Stiff Leg Deadlifts. Beef up your hamstrings!

 

Leg Press. If you don't have access to a squat rack this is your next best bet.

 

Barbell Lunge. Lunges are another quality leg-building staple.

 


5 Most Effective Arm Building Exercises

 

Chin Ups. A shocker, but chin ups (performed with palms toward the face) are a beastly bicep builder, perhaps even better than straight bar curls.

 

Close Grip Bench Press. This exercise allows for a heavy amount of weight to be placed on the triceps.

 

Dips. Much better than most tricep isolation exercises.

 

Barbell Curls. A classic. Just don't curl in the squat rack.

 

Seated Two Arm Dumbbell Tricep Extension. Allows you to lift heavy weight and reach a deep stretch. You will need a good spotter.

 


http://www.personaltrainerifbb.com/2016/01/the-best-exercises-by-muscle-groups.html

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Business Opportunity for Certified Fitness Instructor

Posted by Anne Marie Parr on March 2, 2016 at 8:25 AM Comments comments (0)

Thunder Bay Monkeynastix is looking for an owner/operator to take over this exciting franchise opportunity here in Thunder Bay. Monkeyastix is a children’s fitness education program for children ages 1-12. The purpose of our activities is to improve and maintain physical and mental development, as well as set up healthy habits for children, setting the foundation for a happy active life. Monkeynastix was established in Canada in 2009, and now has over a dozen franchisees in Ontario, and still growing. There is no other program like this for children in Thunder Bay.

 

The ideal candidate must love working with children, lead a healthy, active lifestyle, and be passionate about physical fitness. Dedication and perseverance are required traits, as is the willingness to spend time marketing the program to prospective venues. This is very much a “hands on” type of business. In addition to being the owner, you will be the lead instructor teaching classes as well as taking care of the administrative side of the business. You will lead all sales and marketing efforts. You will be responsible for establishing and co-ordinating all public and school/daycare classes, as well as hiring staff as required. Tremendous potential exists for the person who is willing to take on the challenge of growing and maintaining the business. Ability to speak French is a definite asset. To inquire, call or text the number below. Email inquiries also accepted. Full training provided for the right individual.

 

Thunder Bay Monkeynastix- 807-621-1253

[email protected]

Thunder Bay FIT together

Posted by Anne Marie Parr on February 19, 2016 at 7:10 AM Comments comments (0)

Be a part of a positve change!



Share your views in an survey until March 1 thunderbay.ca/fittogether


Pilaties Mat Certification

Posted by Anne Marie Parr on January 17, 2016 at 11:55 AM Comments comments (0)

Ross Pilates will be hosting a Pilates Mat Certification starting in February.

 

Approx. hours

Fridays 6 - 8 pm

Saturdays 1 - 6 pm

Sundays 10 - 2 pm

 

Weekend #1 Feb 26, 27, 28

Weekend #2 March 4, 5, 6

Weekend #3 March 18, 19, 20

Weekend #4 April 1, 2, 3

Weekend #5 April 8, 9, 10

 

Course Fee - $1475 plus hst


Could you please pass on the info to anyone you know who might be interested? Much thanks!

Struggleing with weight & body image

Posted by Anne Marie Parr on December 21, 2015 at 10:20 AM Comments comments (0)

I am addressing Fitness professionals dilema of weight gain and body image this can sometimes be a concern. 

Take what is happening to you as a learning experience to help first yourself than others who live with this all their lives or even for just a short time. Every lesson we learn can be used to help others on their journey to wellness and health. They will see you as real a person who also struggles to become and stay healthy. Remember health changes up and down depending on circumstances healthy today sick tomorrow i.e. flu, struck by a car, death of a family or close friend and some bad choices. I have trained some healthy happy people who got a virus that attached their immune system and changed their lives forever.

 

There are many instructors out there teaching and training who have similar problems as high up as International Trainers. When you can acknowledge there is a problem then and only then can you make the changes. There is a trainer in California who is one of the best internationally know dance choreographers who for over 10 years was bulimic and it wasn't until she felt like killing herself that we was able to admit she had a problem. I when to her workshop of this topic and listen to how she dealt with this and recognize she will always struggle but now she can move forward to change.

 

The hardest clients you will deal with will be those with anorexia and bulimia as is is embedded deep in their physic

 

I too had a similar problem when I was about 14. It drove me to become a National Lifeguard, Instructor & examiner for Red Cross & Royal Life Saving and training like an athlete. When you work hard you eat less. Plan your meals.

Maybe start a blog about your journey the hardships and the successes.

 

The second time was when I go married I was fit 85 lbs and within the first 3 months I gained 15 lbs I cried when I saw how much I was. Then realized I was not as active as I was before and my eating habits changed. Was eating & drinking far more then I needed.

 

Start a journal that incorporates what you eat and your exercise (include heart rates for intensity as every workout will be different) so you have something to measure. Remember your goal setting techniques. You didn't just put on weight in a day it too some time. There for it will take some time to see the changes and your goals being met. Feeling happy will start with your first workout use this to set your time for your next workout make it a certain time each day.  If you  miss do something else at a different time - dance, use visulization 25% of your workout.

 

We can put on 7 lbs over the holidays on an average. Students spend a lot of time studying to get good grades as I am sure you are too. Many snack as their study and sit and sit. You can design a class that helps the need of many students. You may start with just a few friends who are experiencing the same thing. Do it free until you have set up a program that you can follow. Set times to meet and talk about what your plans are. One of the #1 fitness gifts for Christmas is Fit Bits and other electrical devices on the market today. Using these is an instant indicator of how you are eating and your activity. Start a buddy fit group who meet at a certain place or variety of places at a set time.  Idea Boreal Adventure free from library her in Thunder Bay.

 Walking is still the best exercise we can do. How many steps are you taking each day? Can you do more tomorrow? With success there is always failure. This failure can become a positive. There is no simple fix.  Like anything that matters there will be struggles these struggles once addressed can be worked on to improve wellness and health.

 

I got some kind of a bug a few days ago where my ears are aching, chest congested, headache and fever. Until I feel well I really need to slow down. So listening to your body.

 

Drink water before you eat when you feel hungry then if after that you still fell hungry eat some fruit i.e. an apple not a whole plate full.

Feel free to comment add what you feel is relevant get the conversation going. Than move.


Merry Christmas to All.

Anne

 

10 Top Fitness Gifts

Posted by Anne Marie Parr on December 10, 2015 at 8:40 PM Comments comments (0)

Top ten gifts for fitness enthusiasts for the Northerners


1 Holiday eatting find more natural, organic, home grown foods and products from your local market.  The average puts on 7 pounds each Christmas.  Goal 0 pounds!


2 A mobile fitness device  to keep track of how many steps you take each day. Walking is still the best physical exercise we can all do.  If walking

is boring go hiking, walk with a ftiend or bring your pet.

3. Register for a fitness class or join a gym close by.  If you don't have to go far you will more than likely continue until Spring.


4 Out door sports equipment ski's downhill or better workout, cross country skis, snow shoes, skates, tubogan.  Got old equipment get to an exchange for something different.


5.Wireless Activity trachers.  Seeing is believing.


6. MP3 player music always makes you move.


7. Water bottle so many varieties to choose from.  Hydration is key to your abilities to have energy.


8.  Zymba or go out dancing or dance around your home by yourself or with friends.


9. Exercising in the winter can be cold and hot. Invest in some wick away clothing that will keep you dry when you've worked hard out doors.


10 Resistance bands easy to pack in a suite case, put in your pocket take with you where ever you go.  Excellant for keep the muscles toned and strong from the inside out.

If you google 10 Top fitness gifts or Top 10 gifts for fitness enthusiasts you'll find a lot a various prices to meet your needs.

See what's new on www.1briteplacetoshop.com


Strong Hips = Strong Knees. Weak Hips = Weak Knees

Posted by Anne Marie Parr on October 9, 2015 at 7:35 AM Comments comments (0)

Do your clients know that if their hips aren’t stable and effectively able to stabilize their pelvis while walking, running or playing sports, their knees will suffer?

 

Remember….

 

Strong Hips = Strong Knees. Weak Hips = Weak Knees

 

Here’s some tips you can share with your clients on conditioning hips in a variety of ways. These exercises really work when performed 2-3 days per week on alternating days. Share with your clients!

 

Leg Step Up

 

Holding a set of hand weights, position yourself in front of a bench with one foot on the bench. The bench should be at a height that puts your knee at a 90 degree angle. Keep your kneecap facing forward and your weight distributed on all four corners of your foot. Now slowly step up extending the supporting knee into a fully upright, balanced position. Now slowly lower yourself down to the starting position. Perform 1-2 sets of 8-12 reps to fatigue for each leg. Keep the height shorter if this bothers your knees at all.trans Strong Hips Help Keep Strong Knees

 

TD HanddrawnArrows4 300x285 Strong Hips Help Keep Strong Knees

 

 

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Resisted Lateral Steps

 

Wrap a resistance tube (exercise cuffs) around your ankles. Standing tall with abdominals tight, slowly step side to side maintaining resistance on the tube. Continue for 1-2 minutes.

 

hamstringcurl1b Strong Hips Help Keep Strong KneesStability Ball Hamstring Curls

 

Lay on your back with your feet positioned on an exercise ball. With your arms at your side, slowly lift your hips and buttocks up towards the ceiling while contracting your glutes (buttocks) and hamstrings (back of thigh) until your body weight is resting comfortably on your shoulder blades. Throughout the entire exercise, be sure to keep your hips square to the ceiling and your abdominals contracted. Now slowly curl the ball in towards your body while maintaining control and stability through your core area. Slowly curl out and in 8-20x for one to two sets. Feel free to take breaks as needed.

 

Leg Bridging

 

bridgec Strong Hips Help Keep Strong Knees

 

Lay on your back with 1 leg bent, foot on the floor and the other leg lifted straight up to the ceiling. With your arms at your side, slowly lift your hips and buttocks up towards the ceiling while contracting your glutes (buttocks) and hamstrings (back of thigh) until your body weight is resting comfortably on your shoulder blades. Throughout the entire exercise, be sure to keep your hips square to the ceiling and your abdominals contracted. Be sure not to tilt to one side while doing these 1-leg lifts. Slowly lift up and down 8-20x for 1-2 sets.

 

Side Lying Outer Thigh Leg Lifts

 

Lie on your side with your body straight. Keep you abdominals contracted as you lift the top leg upwards. Hold at the upper end range of motion and then return to the starting position. Complete 1-2 sets of 8-20 reps each leg. If this is too easy, perform this exercise with tubing wrapped around your ankles to increase the resistance.

 

Yours in health and fitness,

Sherri McMillan see her blog for more

 

 

http://www.businessofpt.com/2015/10/08/strong-hips-help-keep-strong-knees/?utm_source=feedblitz&utm_medium=FeedBlitzEmail&utm_content=564727&utm_campaign=0

Summer Fun activities

Posted by Anne Marie Parr on July 24, 2015 at 8:25 AM Comments comments (0)

We are mid way through summer with August fast approaching.  There is so much to do within our community from your own hikes, camping trips to many of our scenic places we are bless to have in Thunder Bay.

Fitness most certainly should be free and there are so many ways we can do this so  there is no excuss why you can't be more active.

City of Thunder Bay events

http://www.thunderbay.ca/Living/recreation_and_parks/Events/events_festivals.htm

If you need some guidance out city is bless with certified Fitness Professionals.  We are all different so you journey may be different than others.

Find your best fit.

http://www.yellowpages.ca/search/si/1/Exercise,+Health+%26+Fitness+Trainings+%26+Gyms/Thunder+Bay+ON

http://www.anneparrprotrainer.com


Enjoy the weekend have a FUN

BE SAFE

ENJOY

Cheers Anne