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