awareness, breathe, Core Strength, focus, restoration

Being Still

I agree with the current wisdom that a whole food diet and regular exercise are essential to our good health and well being. What I'd add to that is spending some time everyday being quiet, still and relaxed. Being still and purposely relaxing our bodies allows us to connect with ourselves and creates an internal environment for healing and restoration. Time spent like this is an avenue away from disease causing stress,even when we are unable to make other changes to simplify our lives. So, want to be more fit? Stop what you're doing, close your eyes, settle down and let go of everything for a few minutes. You'll feel better and increase your fitness!


This routine takes the body into flexion and extension and strengthens the core, all in just a few minutes. It's a great way to squeeze in some movement when the day threatens to pass by without any. Use your breath during each movement, inhaling as you lower your thighs and open up and exhaling as you lift the thighs and close in. Work up to 20 repetitions.
Kirsten Bachmann, E-RYT 200, NCLMT #1293
  Kirsten has been teaching yoga since 2001 and a massage therapist since 1995.  She has helped countless individuals heal and restore themselves. 
breathe, Core Strength, Exercise Technique, Programming, Strength Training, Workouts

Full Body Power

Alternating Dead Ball Slams and Box Blast Superset

  I like to use these two exercises paired together because they compliment one another.  The slams force production mostly comes from the big flexor muscles of the body (front) and the main muscles of the blasts are the big extensors (back).  Further, each exercise emphasizes one side at a time, lateral/side and rotational muscles.  As you can see, every major muscle is being used.  

   These exercises are quite advanced.  Like with all exercises we have progressions and regressions that allow us to modify each exercise and routine for you.  Sign up to be a member for free and learn the many different applications of these exercises to see how to incorporate this into your training.  Members can access the full workout and print out the PDFs.

Core Strength, Exercise Technique, Form

Simple Side Plank…Right?

Hey guys and gals.  Today I was updating my pics of my go to exercises, the ones I use the most and pack the most punch for your time crunch.  When I went to look at my side plank, that I have been doing hundreds if not thousands of times not to mention coaching millions of times, I noticed some errors in my technique that I normally call people out on.

I was left at a HUGE moral dilemma! Should I erase the pic/s and not ever tell anyone about them?  or should I try to make right where I was wrong?  The correction/s should be pretty simple, I know what to correct and I have a pretty damn good sense of kinestetic awareness/proprioception…..right?

Well here is just a few takes after erasing the first one or two ;-)


Looking like a dog who is confused


confused dog look






SidePlankError  Easier to see once the lines are drawn in.






Finally after about 5 takes I got it as close to right as I am going to get it without having someone put me into my place, ha!  Also another good  use for a PVC pipe is to show correct alignment, not just to teach Olympic Lifts.