Proper Technique For Lifting

Take hold of a the sixpackshortcuts video dumbbell in each hand. Stand with your feet hip-width apart, abdominals engaged and back straight. Hold the dumbbells directly above each shoulder, with your elbows pointing out to the sides. Bend your knees and lower your hips slightly back and down, similar to the motion of sitting in a chair. Use your abdominal muscles to control the descent rather than just dropping down, which can throw your form off. Stop lowering when your thighs are parallel to the floor. Raise back up to the top and squeeze your whole lower body from your thighs to your glutes.

This is your starting position for the exercise. Slowly raise the dumb- bells up to around shoulder height. It’s important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts. Pause at the top of the movement, and then slowly lower the weight back to the starting position. Do not let the dumbbells touch your body, and then raise them for the next review.

Grasp a pair of dumbbells and sit on the end of the bench. Put the balls of your feet on the edge of the step/block and rest the ends of the dumbbells on your thighs close to your knees. Let your heels drop as far as possible without hitting the floor. This is the starting position. Slowly raise your heels off the floor as far as possible. Squeeze the calves and pause, and then slowly lower your heels back to the starting position.


Psychology of Meditation

ImageSo one of the things that I found very powerful on the resourcing process and working with clientele who have been traumatized is helping them to learn how to orient to their environment effectively and its sounds like a crazy thing and it’s actually a simplest thing in the. world to people to do so it’s very difficult for people could do. See Um, but if you think about it how does the lower brain know where we are in time and space, only by the information. that you can gather and how to gather the information, gathers the information through the five senses. And so what we see, what we hear, what we smell, taste and feel is. the receptive, perceptive information that the lower brain is gathering from our environment, right? And so if you think about it on biological level what is being in the moment, what is. being present. We talked about this concept of being present in the moment and in our bodies, here since the ’s or maybe late ’s. What does that mean and how do we get there you know I remember for a year I was trying to be in a moment you know I don’t know that is as simple as feeding a lower brain information that it needs to know, where. we are in time and space. That tells us we’re in the moment.

So I develop this little exercise and it’s called the fives. What it do is everybody get five post it notes you know. a little post it notes and just write the number five on all of the five post it notes. and post all of the fives on five locations I recommend your alarm clock your bathroom. mirror, your kitchen stick somewhere in your living room and in your car. Now every time you see one of those posted notes with the number five on its to remind you to take five minutes to focus on your five senses. And so if you take one minute and that you really taking one minute of conscious focus and look around, really look around you look up to.look down you look behind you look under thing, you look at the object, and you look at the. colors, the shapes, the textures, but take the time one minute to just really look around. see if there’s something in that space that you can find a good that you can see from. a different perspective or something that didn’t even realize was there before. And. then take a minute and listen to the sounds, just stand there and listen to this sound,. listen to the sounds that are going on outside, the birds, the traffic, the plane going by, the siren, listen to the sound of it if going inside the room, the hum of your computer, the hum of your refrigerator, the sound of the drip and the bathroom sink, whatever is going on, take the time to really listen to those sounds. Go through all five senses that way.

Take the time to smell. You know the sense of smell is more powerful of our five senses to distinguish , different cent. And each cent that we can distinguish can have memories attach to them. Not just one memory but several. So you of the power of our sense of smell and the way that we can associate to the different times of our lives and the way that smelling things affects our emotions and gives us the sense of resource. and support. Same thing you know with tasting you know I, I encourage the people think about. the tip of tongue and the back of the tongue and the back of the tongue and the bottom,. the left, the right and really exploring the pallet, salty, sweet, sour, metallic, acid,. really bringing your time and attention there.

The part of what were doing, we’re orienting. to what’s around us and we’re ultimately telling to the lower part of our brain is, I’m safe. I’m safe. I’m safe. Oh right! Because as you’re orienting to your environment, and you’re also taking note, there is no dog bearing its teeth. There is no, you know a man with a gun pointing it at me. Oh right! So how do you orient with your environment. is virally important, too. And then, of course taking a minute to feel. And this is the one. that is most difficult for most of us because feeling is the very thing that we are trying. to avoid for so long. And if you can break it down just into sensation, and try to get. out of initially the affected meaning of those feelings, right, of what you’re feeling.. And so sometimes, I can think about I can feel the weight of my shirt. Okay. I can feel. where it’s hitting my body and where it’s not hitting my body. I can feel the difference. on the temperature of my hands and face then the rest of me that’s covered. I can feel. the pressure of my jeans. Oh I cannot feel the pressure of my jeans, I put on like five pounds It’s killing me.

So anyway I can feel my muffin tops starting to form. I can,you know I can feel the warmth of my feet in my shoes. Right so if you can just focus. on those kinds of things and the sensations. If you take one minute and just orient externally. for each of your five senses, that’s five minutes. If you want to take it to the next. level, you can take  seconds and I just recommend initially just practicing with the five minutes, five times a day with the five locations, five senses orienting externally. to your five senses. After that, then try  seconds to orienting to the five senses. externally and then  seconds each internally. So what can you imagine as far as you know. when you are looking around the room obviously definitional cortex working and you know but. we can turn that internal in visioning of our muscles, our bones, our organs, blood,. heart pumping, lungs expanding and enclosing so that way we’re getting this kind of you. know imagined but visual sense of ourselves and then the sounds our bodies make. You know. the sound of your swallow, the sound of your heart beat, and the sounds of your bones creak.. Bringing that kind of hyper focus and awareness in five minutes, you’re going to be finding. that space and that time and developing the musculature knowing how to get here now? How. to get present? How to be in the moment?

Yoga For The Rest of Us

ImageI am here today to tell you a little. bit about how yoga works. First of all, when we think of yoga, we think of people sitting. in a meditative posture. We think of people in different types of yoga postures themselves. And, yoga works specifically on the physical body in the way where we gain physical awareness, as with m-100’s. We gain awareness of how our bodies move. Or maybe, as we are beginning yoga, how a woman’s body do not necessarily move and progress towards greater movement. So, you will start to see greater flexibility, but not only that, you will start to see greater strength within. your physical body. So, the postures work not only on your strength and flexibility. but they also work on creating greater efficiency within your physiological functions. Such as your breathing, your circulation, your digestive system, your endocrine system, your lymphatic system. It works on every single system internally, externally. So, physically you will gain strength, flexibility. You will gain greater ease within your movement.

You will gain greater ease within just feeling better. Mentally, the practice of yoga, because you are so specifically watching how your body moves and how you create these specific postures, you start to gain a greater sense of focus and more of an awareness of how you. move in relation to the rest of your life. So, when you take this practice off of your. mat you may start to notice that you will have increased feelings of ease, decreased stress, more mindfulness, more focus. So, all of these are benefits of yoga. Yoga postures and taking time throughout your day to let go of your day, let go of the stress, does. wonders. So, that is really how yoga works. It works on the physical body. It works on the mind body and in essence, when we give ourselves that time, lots of other great things happen too. So, thanks for joining me!

So, in this series we’re going to be looking at a full spectrum yoga sequence. And, spectrum really just means that it’s all the different kinds of poses. So, we’ll do some. supine poses, that means poses lying on the floor, we’ll do some standing poses which. engage the leg muscles and build steadiness and strength. We’ll do some twisting to cleanse. and clear out the body. We’ll do some back bending to open the heart, and we’ll do some. forward bending, which also stretches the backs of the hamstrings and the back of the. body. So, we’ll do just a little bit of everything, and ideally, in your yoga practice that you. do at home or at work, you always want to mix it up. So, one day you do like hip openers,. another day you do more back bends, another day you do more twists, and then some days. you want to do a little bit of everything. But, keep it diverse by doing a bunch of different. kinds of postures, you’ll create an even balance, an engagement of the whole body. And, that’s. really the point of our whole practice is to engage ourselves and our lives fully, is. to really enjoy this gift of embodyment, that we’ve been given. So, let’s practice together.