Do you have lower back pain from sitting a lot? Try this powerful Yoga move!

Our bodies are designed to move frequently throughout the day, and not doing so can cause us to feel stiff and tight with back pain. The sedentary nature of our desk jobs can also cause muscles to get super tight and weak which can worsen the issue. Try this spinal movement from Yoga to help your spine stay healthy!

Repeat the move several times throughout the day for best results.

To get bonus points push firmly into your heels as your stand up and squeeze your glutes as you stretch your arms out and look up. Sitting for hours places our glutes in a stretched position which can cause them to get sleepy and inactive, setting the stage for numb bum or gluteal amnesia. Yikes right?!

To prevent or manage this make sure to give them a squeeze at the top of the movement. This powerful muscle group is a key player in posture and movement so its important to keep them active and not just for aesthetic reasons 😉

Waking them up this way also stretches your hip flexors which tighten drastically when seated. WIN WIN!

Want to get more out of your breaks? Why not make them a Yoga or a stretch break with me! I can teach you a lot about how to  lengthen and strengthen your body with effective multi tasking moves! Contact me at info@vitalitywellnessmaui.com to book a free 20 minute demo session.

Kick Start the New Year with my 20/20 Yoga Challenge!

Ready to rock 2018? Charge forth with a clear vision of what you see for yourself over the next 12 months with my 20/20 Yoga Challenge!

20 minutes a day for 20 days to help you get strong and steady from the inside out! Sessions will include: Yoga, Cardio, Core Work, Breath Work, Meditation and more!!

Use the promo code 20/20 to get an annual membership for only $49!! 100s of online classes including the 20/20 Challenge!

Learn more here: https://www.burnalong.com/blogs/2020-yoga-challenge-with-vitality-wellness/

Vitality Yoga live from the beach in Maui on the FIT.live channel!

So excited to be broadcasting FREE Yoga and Workout sessions twice a week live from the beautiful island of Maui! Join me every Wednesday and Friday at 9am HST on the FIT.live channel. All you have to do is download the FREE Periscope app from the App Store and Follow the FIT.live channel.

I look forward to doing Yoga and working out with you…See you at the beach!

Strengthen and tone your glutes and legs with these moves you can do anywhere!

Build strength, stamina and stability with this week’s Tushy Tuesday sequence!

These one legged moves are great for challenging your balance and evening out any asymmetries you may have between legs. Plus they are a great warm-up, finishing or stand alone move to strengthen your ankles, legs, hip and core muscles!

Try this:

10 one legged squats (TO DO: Sit back and down as if into a chair, stand all the way back up again)
10 taps to the back and side (TO DO: Lower into the squat, stretch lifted leg straight back and out to the side)
10 squats with taps (TO DO: Combine the 2 movements!)

-Repeat on the other leg, do 5 sets.

-Move slowly through your pain free range of motion and breathe!

-Keep your gaze fixed on a non moving object to help with balance and focus.

Be patient, it gets easier with practice ❤️

Need extra motivation or are ready to take your health to the next level? Come try a Vitality Session with me on Monday, Wednesday and Friday @7am! This one hour class that fuses Yoga, Core Work, Cardio and Strength Training is located at Keonis Hot Lava in the Maui Mall.

Get strong and flexible

Finding time for exercise can be a challenge, but doing so is so important to keep us strong, healthy, flexible and pain free! These short videos will help you learn movements that you can do anywhere help you lose weight, reduce stress, increase strength and improve your flexibility.

Sitting down for hours everyday can cause our glute muscles to weaken and become inactive. When this happens not only can they get soft but they may not be performing the actions needed to support our hips and spine. Doing these weekly videos is a great way to keep this important muscle group toned and active to help you do all the activities that you enjoy!

Do you need some extra encouragement to get moving? Check out my weekly Vitality Sessions that combine Cardio, Strength Training, Core Work and Yoga all in one hour to give you a great well rounded workout. These exercise classes take place every Monday, Wednesday and Friday from 7-8 am at Keoni’s Hot Lava in the Maui Mall.

I am also available for Private and Small Sessions at my studio in Wailuku or in the comfort of your own home if these times do not work for you.

Ready to get your group or team moving? Try a Workplace Wellness Session right on-site at your office! Check out http://vitalitywellnessmaui.com/workplacewellness/ for more info.

 

Rockin the Plank for Tushy Tuesday!

Wondering what the best exercise is to tone your abs, butt, arms, shoulders and increase core strength? The plank! This powerful exercise has become more popular over the last few years for a reason: because it is extremely effective and efficient.

By integrating all of the muscles that support and stabilize your spine (your core muscles) it trains them to hold your spine in it’s proper position. In fact, that is the main function of your core muscles: to stabilize your spine, so why not train them this way?

According to many experts on the subject, including Paul Chek and Stuart McGill (both highly respected in the field of human biomechanics and functional strength) we should be able to eventually be able to hold a plank for 2 minutes but get amazing benefits from shorter intervals of time as well.

Try this today: hold the plank position for 10-20 seconds at a time, repeat 3-4 times resting in between sets. Increase the challenge by adding the leg movements shown in the video.

In order for us to have a healthy spine we need to have a balanced ratio of strength and suppleness of the surrounding muscles. I am excited to be beginning a 5 Week yoga for a Healthy Back Series that will explore just that. The series will run every Tuesday from 4:45-5:55pm starting May 2nd, $75 for all 5 classes. Contact me at 808 276 9490 to reserve your spot.

cadenciaphotography.com

Photo in flyer by: http://cadenciaphotography.com

All aboard the Booty Train: Its Tushy Tuesday again

Need some inspiration for your booty workouts? Want to build a strong and shapely butt?  Try my weekly #tushytuesday workouts!

Watch the video here:

-Set up with your elbows under your shoulders and knees under your hips

-lengthen your spine by tying your sit bones up and stretching your chest and head forward

-Lift your lower belly and lower ribs and you tuck your chin slightly to support your back throughout the exercises

-Do 10 of each exercise and then switch legs

***Pro tip: Pressing into your heel will help you fire your glute more, try it!

Exercise #1
Heel presses: Take an inhale, keeping your knee bent as you press your heel upwards on your exhale. Inhale as you lower your knee down to the mat

Exercise #2:
Hamstring Curls:
Keeping your leg lifted, straighten your leg as you inhale. As you exhale bend your knee and squeeze your heel towards your butt

Exercise #3:
Straight leg raises:
Straighten your leg and lower your toes towards the mat as you inhale. As you exhale lift your leg back up to the point where you feel your glutes engage

Exercise #4:
Side raises: Take your leg out as far as you can to the side, keeping it long. As you exhale lift your leg up and bring it back into line with your hip, as you inhale take it wide and lower it back down again.

Exercise #5:
Internal/External Rotations
Bring your leg back to the center, keeping it straight back and high. As you exhale turn your whole leg (from the hip) so you toes turn to the side. As you inhale internally rotate your leg so your toes turn downwards again.

Have an awesome workout! Do you need some extra motivation to get your booty in gear? Come and try out a Vitality Session! Classes are held every Monday, Wednesday and Friday from 7-8am at Keoni’s Hot Lava in the Maui Mall. Each session is always a blend of cardio, strength training, core work, Yoga and motivation to give you everything you need to feel strong, flexible, centered, empowered and full of energy for the day ahead!

I am also available for private and semi-private sessions to meet your needs and suit your schedule. Together we can customize your workouts and program to help you add years to your life and life to your years!

 

Focus your mind, empower your spirit and strengthen your body with this week’s Tushy Tuesday video!!

From the first moment that we step into a pose we begin to embody the qualities of it and the Warrior poses are amazing at helping us do that. By their very nature they ask a lot of us and in return have a lot to give us. These powerful poses help us activate and inspire the radiant Warrior that is within each and every one of us.

Since the full moon I have been really feeling this inspiration as one of its main themes was to connect to our inner Warrior. This means that we are learning to be courageous (live from the heart), claim our self- worth and power and really step up to do the work that leads to our growth and transformation. Learn more about the Full Moon in Virgo here: http://foreverconscious.com/intuitive-astrology-full-moon-march-2017

Watch the video here: 

As we access the more subtle layers of the practice we begin to understand  that there is so much more to Yoga. By using the poses to bring our mind into our body we can begin to tap into what has been there all along: innate wisdom, strength and beauty. Through its stories, poses, tools and teachings Yoga reminds us of what we may have forgotten: that at our core we are all Warriors of the Light.

 

 

Want to build a better booty? Try this!

Lift your spirits and your booty with this powerful set of exercises to help you tone and tighten your tush (aka: glutes). Try this movements that you can do anywhere to help you build strength, flexibility and shape to this very important muscle group.

WATCH THE VIDEO HERE:

https://www.facebook.com/vitalitywellnessmaui/videos/1463810076993186/

In this weeks #tushytuesday video I have added some moves to help you engage and target your oblique muscles (which are abdominal muscles that help you rotate and bend sideways). This sequence is great for an afternoon energy boost, as a warm up for other leg exercises or your Yoga practice!

Tone your Tush and Tighten your triceps!

Does your booty need a boost? Try this short video that will help you lift your booty and your spirits!

https://www.facebook.com/vitalitywellnessmaui/videos/1453469278027266/?pnref=story

Sometimes we have the luxury of a longer workout or Yoga practice and sometimes we don’t! It’s all good, because in the end every little bit counts. At some point today take 10 minutes to do this sequence of exercises and stretches and your body will thank you! Even just a few minutes of focused effort and attention has powerful benefits for your body: increases oxygenation in your muscles and organs, boosts immune function and mood, improves sleep and help you feel more energized (just to name a few)!

Need help with motivation? Take advantage of my 12 Days of Fitness Promotion available until Dec 2nd. These greats deals on Vitality Sessions are a sure fire way to vitalize your life and body! Check them out here: http://vitalitywellnessmaui.com/12-days-of-fitness/

I am also available for private or semi-private sessions if you can’t make it to my regular class times! Email me at: info@vitalitywellnessmaui.com to set up a free consultation

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