7 minute read
SPRING RENEWAL
Advertisement
I think most of us are seriously ready for warmer weather and Springtime energy. The weather, especially when it is harsh, can definitely effect the way we feel inside our bodies. In order to prepare for the change in season, let's concentrate on the most crucial area of our body, the center!
I am a firm believer that duration does not equate positive results. We do not need to be working out for hours at a time in order to heal past injuries, or to become incredibly fit. What is required however, is the dedication to truly understanding what it means and what it takes to having a strong core. Learning the muscles of the back, the sides, and the front of our bodies is essential to recruiting your core muscles correctly and effectively. When you do this, there are no limits to how strong and aware you can become.
This term,
“ core ” is thrown around like confetti. Unfortunately, there are doctors, chiropractors, physical therapists and trainers, alike out there who bark at their clients and patients and tell them to strengthen their core. This creates massive confusion and doubt, making it challenging for people to gain momentum and achieve their desired results. We will cut to the chase here, and use verbiage and even imagery you may have not experienced before.
Words by Amanda Jane Avis
Their core is forever strong, and will always protect their spine. Please follow along and learn these few exercises to lay your foundation, and feel what it really means to work and challenge your core musculature. Renew the commitment to yourself, while turning a new leaf for this season of Spring!
Bird Dog-start on all 4’ s and reach your right arm in front of you at shoulder height. Lift your left leg at height. Hold for 3 breaths. Change sides. Repeat for 5x on each side. No shifting side to side, as you change. Minimize the movement and force the body to move with efficiency. This will challenge your abdominals and increase your proprioception (body awareness).
Table Top-lying on your back, bring both knees above your hips to create a 90 degree angle at the hip and the knee. Your shins should now be parallel to the floor and sky. Hold for 5 full breaths. Pull knees to chest to rest. Repeat 5x. Most trainers will tell you to pull your navel to your spine, or press your spine to the floor. I will not. I ask that you pull your muscles IN and UP toward your throat. I call this, “ pulling North. ” As you continue to pull North, while holding the legs at table top, you will feel the challenge provided by gravity!
The Hundred-lying on your back, find table top position, or extend both legs in front of you at between 90 and 45 degrees. If you have any back issues, soften your knees toward your chest to eliminate compensation. Lift your head and look down your body. If you have neck issues, you may do this without lifting the head. Start to pump your arms up and down about five inches and apply resistance, like you are trying to push a ball beneath the surface of water. Inhale for five pumps, exhale for five pumps. Repeat 10x. If lung capacity is an issue, try this for 3 inhales and exhales for each repetition.
Scissors-lying on your back, reach both legs to 45 degrees, or higher with bent knees of there is a back issue. Curl head forward to look down your body. Bring your right leg into your hands and the left hovers over the floor. Change sides. Repeat 10x for 3 sets. All the while, pull those abdominals North!
You are not to “suck in” your tummy! You are to lift the low abdominals and feel like they are floating up toward your throat-the entire exercise! Use the image of a straw, if that helps. Pull your abdominals up through a straw, engaging front, sides, and back muscles.
This is not a fast or easy fix. This is challenging, but I guarantee it will create STRENGTH AND AWARENESS!
Welcome to Spring!
Amanda Jane (AJ) Avis Krause is a retired professional dancer. She teaches yoga, Pilates, and body weight exercise to many! Her 27 year career and studio ownership has led her to believe that we all have great physical potential…we just need some guidance and encouragement. To learn more about what and how she teaches, please visit malamotion.com
Shelley'S HUMMUS 2 WAYS!
Let’ s jazz up a traditional snack that has taken parties by storm!
As a nutrition chef, my mind is always in the mode of creating new recipes that are delicious, but also serve our bodies with nourishment. We can have both, and it’ s my mission to show you that.
Wedding season is here, and with that comes stress, long hours, meetings, and endless decisions. And most often, during these exciting times in our life, we neglect our nutrition. For lack of time, our food choices are last on the list of priorities, and sadly, that is when we need nutrition the most.
But healthy choices can be very overwhelming at the grocery store due to all the advertising that companies do on the packages. Until you become an expert and seek the packaged foods that are genuinely good for you, it is always a guarantee that when you whip up your own recipes, you know exactly what’ s in your food; taking complete control over your health.
Over the years, I have fallen in love with hummus. It’ s on most kitchen tables at parties, and you see it in all the grocery stores. But sadly, in recent years, these popular hummus companies are starting to cut corners (to save money) and are using not-so-good ingredients in their hummus; like refined oils. Oils like canola, palm, and vegetable to name a few are very inflammatory to our bodies. They are ridden with chemicals our body doesn ’t recognize. That’ s why I like to make my own hummus. Did you know traditional hummus is made with Extra Virgin Olive Oil? This oil is a very good source of healthy fat and has minerals in it that support our overall health (and helps lower inflammation).
These 2 recipes are so quick to make but will leave your taste buds wanting more. Not only is hummus a good dip but it’ s also a wonderful spread on a sandwich or wrap so you can take in on the go! And if you have hummus at your next wedding or dinner party, be sure to avoid the ones with canola oil!
GREEN GODDESS HUMMUS
A Recipe by Shelley Loving
INGREDIENTS
1 can Chickpeas ¼ cup Chickpea Liquid (reserve from the can) ¼ cup Tahini ¼ cup Extra Virgin Olive Oil (or a little less) 1 cup Baby Spinach ½ cup Parsley (roughly chopped) 3 tbsps Lemon Juice 1 stalk Green Onion (roughly chopped) 2 Garlic (cloves) ½ tsp Cumin 1 tsp Sea Salt & Black Pepper
PROCESS
1 Add everything to a high-speed blender and blend until smooth. You may need to add more chickpea liquid.
2 Place in a serving bowl and top with extra olive oil and parsley if desired.
PINK & LOUD HUMMUS
A Recipe by Shelley Loving
