The windmill is an advanced kettlebell move that combines shoulder stabilization, thoracic rotation, and hip/ hamstring mobilization. Mastering this exercise improvesmotor control, flexibility, coordination and mid-line stabilization. It will also improve your overhead strength.The following breakdown provides instructions, starting from the feet up, to learn the windmill...Read More
This is why listening to our bodies is so important. Things might feel okay or maybe it's just a little pain everyday until one day you notice you can’t move. You have stiffness and pain in all the time, and even basic movements feel difficult.
Some view these troubles as inevitable as we age, when in reality proper movement pattern training can alleviate them altogether. It is so important to focus on training movement patterns and the body as a unit.Read More
The beauty of the Farmer's Walk lies in its simplicity. Pick up something heavy and walk. Set it down and repeat. It is so simple that I think it sometimes gets over looked as one of the best exercises that we can do to strengthen our body. There are many ways to program this powerful exercise but the easiest way is to start with two dumbbells of equal weight and to walk for 25 to 50 feet and work up from there...Read More
Core development is essential to life. It takes a strong core to support our body as we move throughout our day or to perform in sport. There are often movement difficulties and risk of injury when the muscles along the spine are weak. Our core is our center and the foundation from which our limbs can move. It is more than just having 6 pack abs. The major muscles are pelvic floor muscles, transversus abdominis, internal and external obliques, rectus abdominis, erector spinae, and the diaphragm. That's a lot and that is not even all of them!
Being able to plank for an hour and do 100 sit ups in 10 minutes does not necessarily mean you have a strong core. I grew up with sit ups being my go to exercise and when I found out it was actually doing more damage than good, I was shocked. Crunches and sit ups require flexion of the spine. For many of us, this type of training leads to sore lower backs and bad posture...Read More
In my second year of college I did a presentation on visualization. At the time this was a foreign concept to me and I found it extremely difficult to do. This was such foreign concept to me that after sitting down from my presentation, my friend told me the whole time I pronounced the word wrong.
The definition of visualization is the formation of a mental image of something. So how does this apply to exercise? Seeing is believing when it comes to getting results and breaking through plateaus. There are some practices we can do sitting back in our recliner without having to lift a finger. For example, you can practice your handstand, your golf swing, or prepare to climb Mt. Kilimanjaro...Read More
It is true that we need to be challenged, but we also need to be supported. Finding the balance is what my life mission is about. Viveka is sanskrit for pain and discernment. We need to use this when it comes to the way we perceive stress in our daily lives. Many people are unaware there are two categories of stress: eustress and distress. Eustress is the good stress that motivates you to continue working. Stress can be a motivater and provide incentive to get the job done...Read More
What is your Why?
It is the Why behind the What. The consultation and assessment process is vital to program going forward to align training and programming with personal goals. Do you know why you do the exercises you do whether you are on your own or with a personal trainer?Read More
Breath is essential to life. It is the first thing we do when we are born and the last thing we do before we die. In between that time we breathe and many times unaware. Learning to breathe consciously is the fourth limb of yoga. Deep breathing increases the supply of oxygen to the brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Breathing techniques help you feel connected to your body and quiets your mind...Read More
You do not need to change overnight. Actually I am recommending you don't. Most importantly, commit to your goals daily. One of the biggest problems is when we want to skip the basics. Everyone wants to set goals and have the results but not actually do anything to get there. It is easy to forget the people we aspire to be like have put years into their goals. No steps were skipped. Worry, regret and blame are a waste of our time and energy. Taking responsibility leaves you empowered to change..Read More
One of the best places to start when you are looking at your nutrition is your water intake. You’ve probably heard it before that our bodies are made up of 75% water.
Did you know? The brain is composed of 75% water; blood is 82% water; the lungs are nearly 90% water and the muscles are about 80%. Water is the most critical nutrient for human nourishment, growth and development. In order for your body to run efficiently you need to be drinking enough H20!Read More
When I first started meditation I thought it was something I did just to be calm and at peace with stressors in my life. I would carve out ten minutes and that was it, meditation was over. At some point there was a cross over and I started being able to use meditation in my life. I now see how I can use this practice of mindfulness everywhere even with exercise!Read More
Practice does not make perfect. Perfect practice makes perfect.
Whenever my dad and I would play catch he would say this until it was engraved into my mind. I use to apply it during softball practice but I see it has a direct correlation to health and fitness...
Do you think of physical training like practice? Most people do not. To many, their idea of physical training is hitting the gym, working up a sweat, and waking up feeling sore the next morning. In my opinion, the most important aspect of any physical training is the quality of movement.Read More
The definition of a priority is something important in our lives that needs to get done. We may want to make exercise a priority but our actions may not mirror those good intentions.
If you want to see where your priorities are the best place to look is your behavior. Your behavior dictates your priorities. Of course our priorities change as we go through different phases of our lives, but what I am asking you to look at is; what are your priorities in life right now? Is there a disconnect between what you want them to be and what they actually are?Read More
Let’s face it, in our culture we sit much more than we squat. Often people new to fitness or yoga have a difficult time getting in a low squat position. As they begin the descend to the floor, the heels come off the floor and they are limited in their range of motion. It can take a long time to feel comfortable in this position. However, we perform squatting motions everyday (getting out of a chair/car and every time we pick something up off the floor), so this pose is extremely relevant. Unfortunately, our reliance on chairs and poor posture habits have made squatting more and more challenging. Have you ever noticed how babies have perfect squat form? When did we lose this ability? And more importantly how do we get it back?Read More
Recently Jen Villa took time to sit down with me to talk about all things local. She has inspired me in so many ways especially when it comes to supporting my community! Jen is an artist and serial entrepreneur living on Cape Cod.
After a few years of running The Little Beach Gallery, representing and connecting with the incredible local artist community, she collaborated with Amanda Converse + Kate Sheehan and started LoveLiveLocal, an online lifestyle guide promoting all things local. She also co-founded Love Yoga Fest, a local yoga festival, with LoveLiveLocal partners and local yogi Annika Illiadis. Lastly, she partnered with local food enthusiast and Registered Dietitian Nicole Cormier to create The Local Juice, a cold pressed juice company. She is also a proud board member of both the Hyannis Main Street Business Improvement District(BID) and Cape Wellness Collaborative(CWC).
I feel so fortunate that she has taken the time with me to go over the benefits of shopping locally! Read more here...Read More
Recently Sheila Sheeran and I sat down to go over the basics of meditation. She is the creator of Sheila Shine’s necklaces, a mother of four and on her way to being meditation certified. In November she finished Deepak Chopra’s 6 day meditation and yoga retreat called the Seduction of Spirit. If you are unfamiliar with Deepak Chopra, he is an expert in the field of mind-body healing, a world-renowned speaker and author on the subject of alternative medicine. Sheila has taken the time to share with us all she has learned and experienced about meditation from Deepak.Read More
What is Fascia?
Fascia is a real, live system that is often overlooked when it comes to prehabilitation, rehabilitation, and the recovery phase of athletics or injury. It is a fibrous tissue that connects every cell in our body. This connective tissue forms a web throughout our body extending from our head to our toes. Fascia surrounds and infuses every muscle,bone, nerve and organ in our body...Read More
What is the ‘secret’ to getting success in the gym?
A carefully, well-designed progressive program.
Program design must be a living and breathing plan that progresses or regresses as you move through your journey of fitness. This is why at Osterville Fitness we ask, "What's Your Journey?"
When your program misses the mark, your progress stops; but when your program is spot on, the results and excitement can build for a very long time. As I go through the OPEX Coaching Certificate Program (CCP) I am constantly amazed at how successful programming is truly an art form...Read More
There is a lot of buzz when it comes to obstacle course racing. There are new kinds popping up everywhere. I personally love Spartan Races. Spartan Race is a leader in the sport of obstacle course racing and is open to all levels. When I talk to people about signing up for one I usually hear a lot of excuses. Most commonly used is either they would never do one or that they want to wait until they are in better shape. You do not need to be in amazing shape to complete a Spartan...Read More
What is Stress?
Stress is defined as a mental or emotional strain or tension resulting from demanding circumstances. Our mind, body, and soul are interconnected and because of this there is a direct correlation between how we are reacting to everyday stressors and the effect these stressors have on our body. Dr. Hans Seyle, an endocrinologist and also known as the “Father” in the field of stress research is quoted, “It is not stress that kills us, but our reaction to it.” We can begin to manage our reaction to stress in many different ways. Remembering to take a moment to be still and breathe, daily meditation practice, yoga, and being in nature are some simple ways to get started dealing with stress levels. Everyone is different in how they react to stress and therefore are different in the way they manage it...Read More