#SummerFunYoga Day 6

#SUMMERFUNYOGA CHALLENGE. Day 6 is #Forarmstand / #Pincha / #PinchaMayurasana. Oooh one of my personal favorites! Great from strengthening your shoulders, back, and core. If this pose is not in your practice - play with dolphin pose ( downdog with forearms down to the earth ). Walk your feet in as far forward as you can, lift your right leg up into the sky, come up onto that left big toe, and only if you are comfortable here - give me a couple tiny / controlled hops! Do the same for your left side! If you're unsure of where to catch your balance - ask for some assistance via Paul the Wall or a friendly spotter! Keep your forearms and hands separated shoulders width distance apart. Keep grounding your forearms, palms, and fingers into the earth. Take your gaze forward and pull your chest through. And as always, have fun. Yoga is so much more than just the asana. Keep practicing and all will come!

Core Tabata - August, 2017

4 Rounds
30 Seconds of Exercise
No Rest
Remember to Breathe

Raised Leg Crunch

 Rotation Crunch

 Flutter Kicks

 Rotational Crunches

 Dolphin Leg Raise

#SummerFunYoga Day 5

#SUMMERFUNYOGA CHALLENGE. Day 5 is #ReversePlank / #Purvottanasana. All my Ashtangi's out there can I can I hell yeah??!! Haha I feel like this posture is the single most skipped posture in Primary Series. I think because it can be uncomfortable - we "lose it" in the sequence. Strengthens your hip adductors and abductors, lower back, and of course your hip flexors. Two options for this pose when it comes to your legs. To modify - plant your feet in front of you about hips width distance apart to set yourself up for reverse table top. To challenge yourself - extend your legs out in front of you, side by side, point those toes to the earth, and internally rotate your thighs. When you place your hands behind you make sure all ten fingers are spread wide, ground through your fingertips and palms. Roll your shoulder head back, lift your heart, and ONLY if you are comfortable here - hips lift up towards the sky. ️️HELPFUL TIP - doing this in the pool makes your body weigh half your actual weight so doing the full expression is so much easier haha ️️.

Thermopylae Series (Games #1, #2, #3, #4 and the Thermopylae OCR) 2017-2018

Details to follow!

Review of Games #1 2016

Thermopylae Games #1


Exercise #1 - Skipping
Exercise #2 - Release Push Ups
Exercise #3 - Prisoner Squats
Exercise #4 - Butterfly Sit Ups
Exercise #5 - Plank Jacks


You will have two minutes to complete as many as you can.  You will record your total and combine each of your totals to create a grand total.


Ex.
#1 - 300 rotations
#2 - 20 push ups
#3 - 40 squats
#4 - 10 sit ups
#5 - 50 plank jacks

Total = 420 total points

Thermopylae Training Season 2017-2018

Welcome back to a great year of Thermopylae training.  This year looks to be the biggest, and best, ever!

Training will run twice a week with multiple training programs loaded to this platform each week.  There will also be two, or more, student run sections, as well as multiple "pro" sections from great role models from within the world of fitness.

This week, we start out strong with a great grinding workout.  It's the tenth year of the Thermopylae so we will be completing ten rounds of four exercises.  One upper, one lower, one core and one cardio.

Warm Up, Keep Up, Have Fun!!

A Decade of Fitness Workout
- ten rounds of four exercises.

Push Up x 15
Squat x 15
Sit Up x 15
SEAL Jack x 15

Ramped Workout

Grade 4-5 (x15 repetitions)
Grade 6-7 (x20 repetitions)
Grade 8-9 (x25 repetitions)

XLR8 Fitness with Ericka Conner - Workout

1 Round For Time:

• 100 wall ball
• 25 burpees
• 15 overhead squat
• 4min. treadmill run
• 50 wall balls
• 25 burpees
• 10 overhead squat
• 2min. treadmill run

#SummerFunYoga Day 4

#SUMMERFUNYOGA CHALLENGE. Day 4 is #Bakasana / #CrowPose / #CranePose - we are flying today . This pose was the first arm balance I ever learned - I think that's the case for most yogis! Bakasana will strengthen your wrists, arms, and abdominal muscles. If you find you are having a hard time getting your feet off the floor - try a block under your feet, it'll get you off the ground more! Just lift one foot at a time until you build up the strength to do both! This pose is all about shifting your weight forward. BUT WHAT IF I FALL? But darling, what if you fly? Try your best to let go of the fear of falling. Maybe put a pillow or five below your face incase that does happen. Crow is a great place to learn to fall - you're only a few inches off the ground! If you do yoga long enough, you are bound to fall at one point or another. It's all apart of the process! Think about rounding your spine, like cat pose, to find more lift through your upper back and length through your arms. Keep your core tight! And never stop hugging your legs into your arms. Stay calm, breathe, fly! 

Keely's Fitness Corner - August, 2017

Three Rounds
15-20 Repetitions of Each Exercise (on each side if necessary)

Medicine Ball Wood Choppers

 Under the Leg Clap Crunches

 Weighted Step Ups

 Bicycle Crunches

 Weighted Lunges

#SummerFunYoga Day 3

#SUMMERFUNYOGA CHALLENGE. Day 3 #Navasana / #BoatPose. Want to strengthen your core, spine, and hip flexors? Make friends with navasana! Do you know where your sit bones are at? Touch your booty until you feel the boney part of it - that's where I want you to sit. NOT your tail bone - it should feel like you're about to fall over but you won't because your core is so engaged you are solid! If you find you have a hard time lifting your feet, arms, and staying engaged through your low back - modify! You can grab onto the back of your thighs for extra balance as you lift your legs or if you need a little more assistance plant your hands behind you, fingers facing towards your toes, keep your hands separated shoulder width distance apart, and maybe a slight bend in the elbows as you lift your legs! In my opinion, it's more important to have a straight spine then it is to have straight legs! Lift your heart, spread your shoulder blades wide, stay focused, breathe, and find that inner peace that you hold within you! ️

Full Body Tabata #2 - August, 2017

Four Rounds
30 Seconds of Exercise
No Rest

TRX Rows

Sandbag Squat Thrusters

Isolated Biceps Curls

Flutter Kicks

Sarah's Training Corner - Introduction to a handstand pushup

Series #1
Introduction to a handstand push up.

 Dive Bomber Push Ups - Build capacity and shoulder strength

 Partner Balance and Introduction to a handstand

Ericka Conner - XLR8 Fitness

I believe a healthy lifestyle encompasses proper exercise, nutrition (without giving up your favourite foods!), flexibility and mobility, and a positive mentality. By pursuing balance in life you can achieve ANY goal you desire!
I have trained a variety of individuals through many different fitness domains including major weight loss (60+ lbs.), strength and conditioning, endurance, injury rehab and chronic pain management, functional training, and sport-specific performance (powerlifting, running, soccer, cheerleading, etc.). I pride myself on helping my clients successfully reach their goals and realizing their true potential (i.e. I coached an individual who was brand new to fitness to become an Alberta Powerlifting record holder).
I trained with Olympic coaches in various sports (track and field, soccer, cheerleading and figure skating) and continue to grow my passion for exercise by currently participating in long-distance running (half-marathons), obstacle course racing, crossfit, hiking, snowboarding and yoga.
When you train with me, I promise I will strive to educate, motivate and inspire you to look and feel your best!

EDUCATION & CERTIFICATIONS

• Bachelor of Human Kinetics (Honours Movement Science), Minor in Psychology (University of Windsor)
• Personal Training Specialist (CanfitPro)
• Nutritional Therapist (Health Sciences Academy)
• Fascial Stretch Therapist – Level 1 (Stretch To Win Institute)
• Powerlifting Coach – Level 1 (Darby Training Systems)
• Triggerpoint Therapist Level 1 & 2: Foam Rolling & Myofascial Compression (Triggerpoint Therapy)
• CPR/First Aid level “C” & AED
  
  

  

  
  

  XLR8 Website 

#SummerFunYoga Day 2

#SUMMERFUNYOGA CHALLENGE. Day 2 - #Plank. This posture, as well as its sister, low plank, are the building blocks / foundation of any arm balances. Building strength in your core, your back, and your arms! Really focus on using your deep abdominal muscles to support your body's midsection / try not to dump or drop into your low back. If you're finding that to be the case - drop down to your knees and know that you are getting the same benefits in your modification! Stack your shoulders above your wrists. I like to do a slight external rotation of my hands because that feels lovely for my chest and shoulders, all ten fingers spread nice and wide, and grounding through your finger tips and palms. Try your best to not lock out your elbows / hyper extend your arms. Micro-bends are a lovely thing to have in your practice. Yes it'll take a little more work to keep your body up but it's much safer on your joints! ️

#SummerFunYoga Day 1

#SUMMERFUNYOGA CHALLENGE. Whoohoo! It's the first the day of our challenge and we are getting started with everyone's favorite pose - #Utkatasana / #ChairPose. ️ Start in Tadasana / Mountain Pose standing nice and tall, on your next inhale begin to move your arms ( lots of variations - over head, out in front parallel, hands to heart center - you decide, yogis choice ). On your next exhale - bend your knees, take a seat. You decide how low you go! Maybe feet are side by side, maybe you need some space and take your stance hips width distance apart. Just make sure however you are standing that the weight is evenly distributed on all four corners of your feet! Draw your shoulder blades down your back. Maybe tuck that tail slightly and BAM there you got it! Put a smile on your face and don't forget to breathe . Explore what feels lovely to your body, every body is a little different, and even from day to day our own bodies are different. What is it that you need today?

Yoga with Steff

Stephanie is an avid enthusiast of movement medicine (yoga) and radical self-love. She lives and shares her passion of yoga in Las Vegas. When teaching, she becomes a blank canvas for creative, healing energy to pass through. She intuitively connects with every student and does her best to translate the teachings in an effective yet playful way. She wants to remind her students that yoga comes in many forms. Sometimes one’s yoga is a sweaty, challenging physical practice and sometimes it’s practicing non-violence in five o'clock traffic. Sometimes it’s getting up early and drinking green juice and other times yoga is staying up late eating your favorite cacao bar in bed. Stephanie’s intention is to inspire other’s to get back to their authentic selves and to find balance in whatever ways feel natural to their lives. When she isn’t in the studio, you can find Stephanie sipping tea out of her favorite mug, frolicking around in nature, or spending her time with any furry critter that crosses her path!

Core Tabata - August, 2017

Full Body Tabata
Four Rounds
30 seconds on each exercise
No rest, move directly to next exercise

Squat Pulse

Crunch

Raise Leg Crunch

Plank Up Downs