8 reasons to join Body Slim Down and Torch the Fat Classes at Move Your Body Studio

 Articles, Exercise  Comments Off on 8 reasons to join Body Slim Down and Torch the Fat Classes at Move Your Body Studio
Dec 182014
 

clockWhere does the time go in a day? clockIt can be so easy to skip a workout because we think we have to commit a lot of time to doing it. Times have changed…you don’t need to spend countless hours busting your butt and sweating buckets to see results like weight loss, muscle growth and improved overall health and well-being….you just need to be smart about how you spend your workout time.

….short intervals of extremely high-intensity exercise…don’t let that scare you. Start at your own pace and build the intensity…you will be surprised at how quickly with will happen Continue reading »

 Posted by at 2:20 pm

Love Your triceps and stop the jiggle in 3 minutes

 Articles, Exercise  Comments Off on Love Your triceps and stop the jiggle in 3 minutes
Jul 232014
 

Stop the jiggling of your arms!!

There’s always time to work your triceps – summer time and tack tops, bathing suits and sleeveless wear, but also when the colder weather comes it’s nice to know that if you are going to wear a cocktail dress or attend your fitness classes that you have toned triceps! Continue reading »

 Posted by at 2:26 pm

Stretch it OUT

 Exercise  Comments Off on Stretch it OUT
Apr 142014
 

I always love adding stretching to my day…here are a few basic stretches that will relax your body and mind. A relaxed mind makes you feel happier and calmer. Don’t you feel better and more motivated when you are happier and calmer??

hip flexor stretchHip Flexor

Kneeling, step your right leg forward
Keep your knee in line with ankle allowing your left hip to open and feel the stretch
Keep back knee on the floor or lift it up. If your knee is up, press back through your heel and feel all five toes on the floor to keep your legs/hips in line
Keep your back long, shoulder blades down on your back and chest lifted
Breath and hold for 30-60 seconds focusing on the stretch
Switch legs

quad stretchQuad Stretch

Stand up tall, hold your left foot in your left hand
Keep your hips, knees and shoulders in line
Push your foot into your hand to increase the stretch
If needed use a wall for balance or increase difficulty by reaching arm up to ceiling
Breath and hold for 30-60 seconds focusing on the stretch
Switch legs

hamstring stretchHamstring Stretch

Lie on your back with proper posture – back is neither touching the floor or arched – keep in neutral posture throughout the exercise
Use a tie/band/towel and secure it around your right foot
Keep your right leg straight, open up through the back of the knee, relax your toes, push heel to ceiling – feel the stretch
Lengthen left leg on floor keeping toes towards ceiling, bend knee if needed but don’t round through your back
Breath and hold for 30-60 seconds focusing on the stretch
Switch legs

figure 4 stretchGlute Stretches

Lie on your back with proper posture – back is neither touching the floor or arched – keep in neutral posture throughout the exercise
Put your right foot just under your left knee and flex your feet
Depending on tightness, keep your left foot on floor or lift in to table top position
If in table top position, gently push your right knee away from you and your right foot towards you to deepen the stretch.
Breath and hold for 30-60 seconds focusing on the stretch
Switch legs

cross leggedCross Legged

Sit with legs crossed
Inhale and lift your arms to the ceiling
Exhale and fold forwards
Put your head on a block if desired to relax your lower back
Breath into your lower back and feel the stretch in your ankle, glutes, hips and back for 30-60 seconds
Switch legs

coverFor those that can’t make it to class, I have written Get The Skinny on Skinny Jeans

Learn 2 steps that will set you up for weight loss success
Receive your very own 7-day Exercise, Food and Attitude Master Plan
30 days of workouts (beg to adv) to chisel your abs and lower body
Starting your day with this one tip can result in a kick start to your fat loss
4 detox strategies that are free and effective for fat loss
Take inches off your thighs and belly by noticing this when you are eating (True vs Toxic Hunger)
Simple steps to clean out and restock your pantry with these slimming foods
Meal and detox plans
What to do when cravings arise
Squeezing this in your water can keep you looking younger in your Skinny Jeans
And so much more

“Tanya’s simple tip of not changing anything but just to notice has been an incredible tip that has resulted in a 10lb weight loss” – Sarah

“Love the format of being able to skip back and forth from charts, to form, to exercise pictures. Your honesty about how to live your healthiest life is refreshing! You’ve taken out the ‘guilt reflex’ of exercise and eating and asked people to make changes a little bit at a time.

Your passion and dedication to your family and clients is apparent in this e book and is CONTAGIOUS”. – Laura

Looking for more

You can find exercise routines on my website www.tanyamorrison.ca such as Condition Your Core and Sculpt your Sexy Shoulders http://tanyamorrison.ca/exercises-for-sculpted-sexy-shoulders/ and I have a plethora of exercises any one can do on my You-Tube Channel such as Terrific Triceps – 3 minutes a day will get you on your way to some terrific looking triceps !

 Posted by at 6:14 pm

Exercises for Sculpted & Sexy Shoulders

 Articles, Exercise  Comments Off on Exercises for Sculpted & Sexy Shoulders
Feb 192014
 

Sculpted & Sexy Shoulders

Why work your shoulders?

Aside from looking great, your shoulders are involved in just about everything you do so exercising them will make daily functioning that much easier. In addition, your resistance training program should target all of your muscle groups, so make sure your routine is well-rounded. Your shoulder muscles are fairly small, so you may not be able to use as much weight as you can for your chest or your back. 1 In this article I will focus on your medial and posterior deltoids.

Your Shoulders

picture of deltoids

There are three areas of your shoulder: the anterior (front) deltoid, the lateral (side) deltoid, and the posterior (rear) deltoid. While this is all one muscle, it is possible to target specific areas with different exercises. The front deltoid is responsible for flexing and rotating the arm inward. The side deltoid’s function is to move the arm away from the body (abduction). The rear deltoid extends the arm and rotates the arm outward.2 There are also your Rotator Cuff Muscles (SITS) but I will save that for another time.

The Shoulder Roll

The Shoulder Roll may be the perfect exercise for you and a simple solution for hunched shoulders before doing the shoulder exercises below. Ester Gokhale (http://www.gokhalemethod.com/blog), states that, “Whether you have back pain, neck pain, bunions, or carpal tunnel syndrome, poor posture could be contributing to your problem. In our experience, improving the body’s physical structure is beneficial for conditions as diverse as fibromyalgia, irritable bowel syndrome and depression.”

Move one shoulder forward, upward and as far back as you comfortably can without moving your body significantly.
Gently slide your shoulder blade down along your spine. You may feel your shoulder settles further back than normal and feels as though the shoulder soft tissue has been “ratcheted” back a notch.
Repeat on the other side
Benefits of this simple exercise can include:

Better circulation to and from the arms
Greater endurance for repetitive tasks
Improved breathing pattern
Decreased hunching in the upper back
Improved appearance
Proper Standing posture is the most important part of any exercise. Make sure your posture is correct before starting any exercise

Head centered over spine
Open shoulders
Tipped pelvis
Weight on heels equally weighted on both feet
3 great exercises to get you going!

Lateral shoulder raise

When lifting the weights,

Initiate the movement from your medial deltoids not your hands.
Slowly push your arms to the floor and then lift them up to shoulder height keeping your shoulder blades engaged.
Start with no weights, progress to light weights. I don’t use anything heavier than 5lbs in my class. If properly executed the weights should feel very heavy as you are focusing on the muscle to lift not momentum.
lateral raise side view

Incorrect Posture below

lateral raise side view incorrect

Love the Shoulder Press

Standing with proper posture, use weights that you are comfortable lifting over your head. Often times in class we will use different weights in each hand to challenge the core and other muscles in your body.
Slowly engage the medial deltoid and lift the weights over your head. You can use the full range of motion or any degree of it, use any speed as long as you maintain control and use muscles properly.
shoulder press with weights

You can even challenge yourself and stand on one foot! Add alternating your arms for even more of a core challenge!

shoulder press with weights one foot

Sexy Shoulder Band work

With proper posture, use the band at any tension that you desire.
Pull the band across your chest using your back muscles (not your arms) – to achieve this, engage your “lats” and rhomboids – then with both arms or one at a time pull the band.
Add a squat, a lunge or stand on one leg…the options are endless but don’t lose focus of using your back muscles.
For variations, you can pull the band across the belly button to engage the posterior deltoids differently, add pulses, slow the movement or quicken it.
post delt standing band work

I love using gravity and the back muscles differently by laying down on the floor with the band underneath your chest.

Engage the back muscles and then lift the arms.
Change the angle of the palms, add circles, change the tempo…again so many options but remember the point of the exercise – to strengthen the posterior deltoids and back muscles.
post delt laying down band work

Let me know if you have any questions about technique and I’d love to hear how you work your shoulders!

Tanya

Source:

1& 2 http://exercise.about.com/cs/exerciseworkouts/a/bestshoulders.htm

 Posted by at 2:31 pm

Condition Your Core with THE PLANK

 Exercise  Comments Off on Condition Your Core with THE PLANK
Dec 162013
 

Condition Your Core with THE PLANK

The traditional sit up has its time and place in a workout routine but if you are looking to have true core strength you must move beyond the “Crunch”.

The rectus abdominis is the primary muscle engaged in the classic crunch (runs vertically from the front of the rib cage to the top of the pelvis) but focusing only on this will pull your posture forward without the balancing act of the back muscles and also neglect all the other core muscles (Internal and External Obliques, Transverse muscles and still deeper core muscles not to mention your back muscles)

The goal to conditioning your core and what we work on in class is NOT to isolate one part of the body but to strengthen the CORE as a whole. Your core is connected to your other muscles, limbs and even your mind.

The Plank is one of my all time favorites to teach in class and has many variations but it is imperative to learn the proper technique before moving forward.

1. Start on your elbows or hands and either knees or toes.

2. There are many technique points to cover and are explained in detail in Get the Skinny on Skinny Jeans e-book, available here. But here are a few:

a. When on your elbows your palms should be flat to the floor with your middle finger in line with your elbow. If you make a fist with your hands it makes the plank easier – easier doesn’t mean better.

b. Push your shoulders away from each other but squeeze your elbows together

c. Although you are pressing into the floor, feel the energy in your body lifting to the ceiling.

d. Draw your shoulder blades down on your back, imagine a pin under your belly button to keep your back straight

e. The Crown on your head is pointing straight ahead, the back of your head is glued to the ceiling, and your eyes are looking at your finger tips.

**If you are not feeling intense heat in your body or sweating by now, you are not effectively engaging your muscles

f. Keep your hips aligned in a straight line, not too high or too low.

g. Breath and enjoy the lightness and strength in your body

Figure 1 High Plank

Figure 2 High Plank on elbows

Figure 3 Hips are too high

Figure 4 Hips are too low

Core strength is more than having a six-pack; it’s about having great posture, a strong back, to be able to function without pain. Our CORE teaches us to draw on our internal strength, to be steady and be ready to support ourselves when we are thrown off balance.

CORE strength BENEFITS/testimonials from the participants of my classes:

They feel secure on their feet

The fear of falling has disappeared because their balance has improved

Back pain has been greatly reduced or no longer present

Posture has greatly improved and so has their breathing

Flatter tummies

Stronger pelvic floor muscles

Want more great CORE Conditioning Exercises? Join any of my classes or purchase Get the Skinny on Skinny Jeans and do the Thanks to Plank Routine.

I look forward to seeing you in class,

Tanya

Tanya Morrison

www.moveyourbody.ca

info

705-887-4605

 Posted by at 2:37 pm