Unlock Your Peak Physical Condition with Animal Flow Workout

Unlock Your Peak Physical Condition with Animal Flow Workout

by | Oct 24, 2016 | Fitness

Animal flow workout, skill, neuromuscular development, ground-based movement, multi-directional movement, traveling formsAnimal Flow is a unique workout program that was created by combining elements of different bodyweight training disciplines with exercises that mimic the movements of animals. This innovative fitness program is designed to increase mobility, flexibility, stability, power, endurance, skill, and neuromuscular development.

Animal Flow has gained popularity among athletes and fitness enthusiasts of all levels because of its many benefits, including increased mobility, greater flexibility, enhanced stability, amplified power, longer endurance, advanced skill, and untapped neuromuscular communication.

One of the key components of Animal Flow is wrist mobilizations, which includes a range of simple exercises designed to increase the flexibility and strength of your wrists. This is particularly important for any practice where you are spending a lot of time on your hands.

Animal flow workout, skill, neuromuscular development, ground-based movement, multi-directional movement, traveling formsActivations are also an important part of Animal Flow, as they help to connect the body before starting the practice. Examples include the Static Beast Hold, Static Crab Hold, and Limb Lifts.

Form Specific Stretches are full body stretches that start in an animal form and then move through a wide range of motion. This increases your mobility and flexibility throughout the entire body. Examples include the Ape Reach, Beast Reach, Crab Reach, and Scorpion Reach.

Traveling Forms are exercises that mimic the movements of animals. You’ll start with the “ABCs” – Ape, Beast, and Crab – to get you going on these full body conditioning moves. The traveling forms are essentially how we move like animals to improve the function of the human animal.

Switches are dynamic movements that we perform one after the other, creating the “flow” of Animal Flow. You can transfer from one form to another, or repeat the same one as a drill. Examples include the many variations for Underswitches, Side Kickthroughs, Front Kickthroughs, and Scorpions.

Your Flow is where the real magic happens. You’ll combine the Animal Flow moves by linking them together in a fluid sequence, seamlessly transferring energy from one move to the next. Flows may be a choreographed sequence practiced over multiple sessions, or may be created freestyle!

Animal flow workout, skill, neuromuscular development, ground-based movement, multi-directional movement, traveling formsAnimal Flow is a great way to become better at whatever training discipline or sport you already practice. Whether you’re an extreme athlete or just looking to get fit, Animal Flow is for everyone who wants to get into their peak physical condition and have fun while doing it.

One of the great things about Animal Flow is that it can be practiced anywhere, with little to no equipment needed. This makes it a perfect workout for people who prefer to exercise outdoors or who are looking for a workout they can do at home.

In addition to its many physical benefits, Animal Flow also has mental benefits. The practice requires focus, concentration, and coordination, which can help to improve cognitive function and reduce stress.

If you’re looking to try out Animal Flow, there are many resources available online to help you get started. You can find instructional videos, online classes, and even certified Animal Flow instructors in your area.

In conclusion, Animal Flow is a unique and innovative workout program that can help you improve your mobility, strength, endurance, and power. By mimicking the movements of animals, Animal Flow can help you achieve synergies throughout your body and connect all of your stabilization systems. Whether you’re an extreme athlete or just looking to get fit, Animal Flow is for everyone who wants to have fun while getting into their peak physical condition.

Mobility versus Flexibility: Understanding the Difference and Why It Matters for Joint Health 2016

Mobility versus Flexibility: Understanding the Difference and Why It Matters for Joint Health 2016

by | Oct 17, 2016 | Fitness

Joint healthMobility Versus Flexibility: Which One Should You Practice?

When it comes to fitness and health, people often use the terms mobility and flexibility interchangeably. But they are not the same thing. While flexibility refers to the ability of the muscles to lengthen and move, mobility is the ability of the joints to move freely and efficiently through their full range of motion.

Why Does Mobility Matter?

Mobility plays a vital role in preventing injuries, performing functional movement patterns, and reaching your full potential. It’s not just about being able to do a full split or touch your toes; it’s about being able to move your body the way it was designed to move, without restrictions or limitations. A lack of mobility can lead to compensatory movements, which can cause wear and tear on the body and result in pain and injury.

What is Flexibility?

Flexibility, on the other hand, is just one component of mobility. It refers to the ability of a muscle to lengthen and move. Stretching temporarily improves the length of the muscle, but it doesn’t necessarily improve joint health or prevent injuries. The length of a muscle is not the only factor that determines joint range of motion.

Joint healthWhat is Mobility?

Mobility, on the other hand, refers to the ability of a joint to move freely and efficiently through its full range of motion. Mobility exercises help prepare your body for movement, increase joint range of motion and control, and translate into improved performance and joint health.

How Do You Improve Mobility?

Improving mobility involves more than just stretching. It requires a combination of tissue work, stretching, and strengthening exercises.

  • Tissue work, also known as self-myofascial release, can be done using a foam roller, balls, or even your own body weight. It helps to release tightness and tension in the muscles and fascia, which can improve joint mobility.
  • Stretching is another way to improve mobility. However, it’s important to note that stretching should not be used as a standalone exercise to improve mobility. Instead, it should be used in conjunction with other mobility exercises.
  • Strengthening exercises are also important for improving mobility. They help to stabilize the joints and improve muscle imbalances, which can improve joint mobility.

Common Areas That Have Limited Range of Movement

Some common areas that have limited range of movement include the hips, shoulders, knees, and upper back. However, there are many things you can do to prevent injury, speed recovery, and improve performance in these areas.

Integrating Mobility and Flexibility Exercises Into Your Workout

Mobility exercises should be performed before a workout or exercise. They will improve your range of motion, allowing you to move better and keep your joints healthy. They can also be used as warm-ups to help get the synovial fluid flowing, which reduces joint friction.Flexibility exercises, on the other hand, should be performed at the end of a workout or at the end of the day. They help to relax your nervous system and restore tissue length, which can enhance recovery.In conclusion, while flexibility is important, it’s only one piece of the mobility puzzle. If you’re looking to improve your overall mobility, you need to focus on more than just stretching. Incorporating tissue work, stretching, and strengthening exercises into your fitness regimen can help you move better, prevent injuries, and reach your full potential. And remember, improving mobility is a lifelong journey, not a one-time event.

To learn more check out: “Elevate Your Workplace Wellness with the “Strong Body, Strong Mind” Workshop” post.

Zucchini Lasagna-Mexican Style Recipe for Health and Fitness Enthusiasts

Zucchini Lasagna-Mexican Style Recipe for Health and Fitness Enthusiasts

by | Oct 6, 2016 | Guest Blogger, Recipe

Zucchini is one of the most versatile vegetables around, and if you’re like most gardeners, you probably have an abundance of it. If you’re looking for a new way to use it, this zucchini lasagna recipe is a must-try. This recipe is inspired by Mexican flavors, and it’s a great way to get your family to eat their veggies.

This recipe is easy to prepare and has a delicious combination of flavors. It’s also a healthier alternative to traditional lasagna, as it uses zucchini instead of pasta. Plus, it’s loaded with protein and fiber, making it a filling and nutritious meal.

To start, gather your ingredients. You will need one pound of extra-lean beef or scrambled tofu, three cloves of garlic (sliced), one chopped onion, half a teaspoon of olive oil, Montreal steak spice, pepper, a 28-ounce can of crushed tomatoes, one can of sliced mushrooms, an 18-ounce can of tomato sauce, an 18-ounce can of kidney beans (drained), a half-ounce can of sliced jalapeno peppers, two tablespoons of chopped fresh basil, three medium zucchinis (sliced 1/8″ thick), 15 ounces of goat feta or part-skim ricotta, eight ounces of part-skim mozzarella cheese or old-style cheddar (shredded), a quarter cup of Parmesan cheese, and one large egg.

First, brown the meat in a Dutch oven and season it with salt. When the meat is cooked, drain it in a colander to remove any fat. Next, sauté the garlic and onions in the same pan until the onion is caramelized. Return the meat to the pan, and add the crushed tomatoes, tomato sauce, drained mushrooms, drained chili beans, jalapeno peppers, fresh basil, Montreal steak spice, and pepper. Simmer on low for at least 30-40 minutes, covered.

While the sauce is simmering, slice the zucchinis into 1/8″ thick slices. You can use a knife, but a mandolin makes it easier and safer. Preheat your oven to 350°.

In a medium bowl, mix either goat feta or ricotta cheese, Parmesan cheese, and egg. Stir well.

In a 9×12 casserole, spread some sauce on the bottom and layer the zucchini to cover. Then place some of the ricotta cheese mixture, followed by the mozzarella cheese, and repeat the process until all your ingredients are used up. Top with sauce, mozzarella, Parmesan cheese, and cover with foil.

Cook for 45 minutes, then remove the foil for an additional 15 minutes or until the cheese is bubbly.

This recipe is not only delicious, but it’s also very nutritious. Zucchini is low in calories and high in fiber, which makes it a great addition to any healthy diet. Additionally, this recipe is loaded with protein, thanks to the extra-lean beef or scrambled tofu, and the kidney beans. Protein is essential for building and repairing tissues, and it also helps you feel full for longer periods.

In terms of the nutritional profile, this recipe contains 381 calories per serving, with 20 grams of fat, 20 grams of carbs, and 34 grams of protein. If you’re looking to reduce the calorie and fat content, you can use a lower-fat cheese or replace the beef with turkey or lean ground chicken.

In conclusion, this zucchini lasagna recipe is a delicious and nutritious way to use up your garden’s bounty. The combination of Mexican flavors and healthy ingredients make it a hit with both kids and adults alike. Try it out today and let me know what you think.

Make sure you check the other recipes I have to offer you:

Healthy and Delicious Raw Nanaimo Bar Recipe Without Refined Sugar – Perfect for Vancouver Island, Nanaimo Residents

Healthy and Delicious Raw Nanaimo Bar Recipe Without Refined Sugar – Perfect for Vancouver Island, Nanaimo Residents

by | Sep 19, 2016 | Recipe

If you have a sweet tooth but are trying to be more health-conscious, you’re not alone! Many people struggle with reducing their sugar intake. However, consuming too much sugar can lead to a variety of health problems, including weight gain, tooth decay, and an increased risk of developing type 2 diabetes.

Fortunately, there are ways to satisfy your sweet tooth without resorting to refined sugar-laden desserts. One option is to try making raw desserts using natural sweeteners. Raw desserts are made with whole, unprocessed ingredients and are typically free of dairy, gluten, and refined sugar.

One delicious raw dessert that you can try is a raw Nanaimo bar. Nanaimo bars are a classic Canadian dessert, named after the city of Nanaimo on Vancouver Island. The traditional recipe calls for a chocolate crumb base, a layer of vanilla custard, and a chocolate glaze on top. This raw version of the Nanaimo bar is made with all natural ingredients and no refined sugar.

Here’s the recipe:

Raw Nanaimo Bars

Ingredients:

Base Layer: Chocolate Crust

  • 1 cup slivered almonds
  • 1/2 cup soaked dates
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup cocoa powder
  • dash of salt

Middle Layer: Cream

  • 1/4 cup coconut oil
  • 1/2 cup soaked cashews
  • 3 tbsp raw unpasteurized honey
  • a few drops of stevia
  • 1/4 cup coconut milk
  • 1/2 tsp vanilla extract

Top Layer: Chocolate Topping

  • 1/2 cup soaked cashews
  • 1/2 cup cocoa powder
  • 1/2 cup coconut oil
  • 1/4 cup raw unpasteurized honey
  • a few drops of stevia

Directions:

  1. Place all the base layer ingredients into a food processor and blend until dough-like. Be sure to stop the food processor to scrape down the sides and process more.

  2. Press the dough into an 8×8 inch baking pan, making sure to press down firmly.

  3. Place all the middle layer ingredients into a food processor and blend until smooth. Again, stop the food processor to scrape down the sides and process more.

  4. Spread the middle layer onto the base layer in the baking pan, making sure to spread it evenly.

  5. Place all the top layer ingredients into a food processor and blend until smooth. Once again, stop the food processor to scrape down the sides and process more.

  6. Spread the final layer onto the middle layer in the baking pan, making sure to spread it evenly.

  7. Place the pan into the freezer for 1-3 hours.

  8. Remove from the freezer, cut into bars, and serve.

  9. Store the raw Nanaimo bars in the freezer.

By using honey and stevia instead of refined sugar, this raw Nanaimo bar recipe is a healthier option for satisfying your sweet tooth. Honey has numerous medicinal properties and can be used as a natural sweetener in many recipes. Stevia is a natural sweetener that doesn’t affect your blood sugar levels, making it a great alternative for those with diabetes or who are watching their sugar intake.

In addition to being a healthier option for dessert, raw Nanaimo bars also contain beneficial nutrients. Almonds are a great source of protein and healthy fats, while cashews are a good source of iron and magnesium. Coconut oil is high in healthy fats, which have been linked to improved brain function and heart health.

By incorporating raw desserts like these raw Nanaimo bars into your diet, you can enjoy a sweet treat without sacrificing your health goals.

Make sure you check the other recipes I have to offer you:

Raw Nanaimo bars - healthy desert- raw cake - Nanaimo
Find Your Perfect Personal Trainer in Nanaimo: The Ultimate Listing Guide to Certified Fitness Professionals

Find Your Perfect Personal Trainer in Nanaimo: The Ultimate Listing Guide to Certified Fitness Professionals

by | Sep 12, 2016 | Fitness

Personal trainer, Nanaimo, fitness, exercise program, certifications, experience, personality, enthusiasm, appearance, cost, package offer, in home, gymIf you are new to working out, hiring a personal trainer can be a smart idea. Personal trainers are health and fitness professionals who can design safe and effective exercise programs tailored to your goals and fitness level. Whether you want to lose weight, build muscle, or improve your overall fitness, a personal trainer can help you achieve your desired results faster than working out on your own.

One of the benefits of working with a personal trainer is that they can ensure you perform exercises with correct form, which can help prevent injuries and maximize results. Additionally, they can provide motivation and accountability to help you stay on track and reach your fitness goals.

In Nanaimo, there are many personal trainers to choose from, so it’s important to consider several factors when selecting the right one for you. Some factors to consider include certifications, experience, personality, enthusiasm, appearance, cost, and package offers. You should also decide whether you prefer to work with a trainer at home, at the gym, or in a studio.

To help you make an informed decision, here is a list of personal trainers in Nanaimo:

  • Able Body Consulting, Germana specialized in functional training for people who are new to fitness want to improve their fitness or have a back injury disk or otherwise. She have been trained by Dr Stuart McGill back fit pro, who specializes in helping people w a totally damaged back. Her services are designed to support lifelong wellness through education, connecting clients with their ability to choose themselves as a life practice. I have 37 years of experience with a private studio.
  • Anytime Fitness – Anytime Fitness is a 24-hour gym in Nanaimo that offers personal training services. They have certified personal trainers who can design a personalized workout plan to help you reach your fitness goals.
  • Ballistic Strength Nanaimo, offer personal training and group class training facility located just 4 blocks from the Nanaimo Regional General Hospital.  The owner and head coach is Solomon Macys, a competitive weightlifter since 2012, founder of the Nanaimo Kettlebell Club  amateur bodybuilder, and former Provincial level wrestler.  Private 1-on-1 sessions are geared to the individual based on their goals, but the predominant modality taught at Ballistic Strength is kettlebell lifting.  Unlike traditional weightlifting, kettlebell sport is a cyclical power-endurance activity like rowing.  Other training tools include clubbells, medicine balls, battle ropes, sled, tire and sledgehammer, gymnastics rings, dumbbells and barbells.

  • Body by Wiseman

  • Body Tempo Health & Fitness

  • Choose2be – With over 10 years of experience in the fitness industry, Choose2be is a highly reputable personal training service that offers one-on-one sessions and group classes. They offer customized training programs, nutrition plans, and goal setting to help you achieve your fitness goals.
  • CJ Martial Arts and Fitness – Certified personal trainer for 14 years,  Cara Denney started her career doing rehab strength for icbc injurys and focuses on postual alignment and functional compound movments. Cara can travel to your home gym or create a routine in her bjj/kickboxing gym at 1722 bowen road. As a competitve kickboxer/ boxing fighter who loves mountain biking, snowboarding and skatboarding Cara loves to design sport specific routines. She is currently training for her first mma fight. With vast experience with all ages from beginners to experienced Cara Denney loves the variety of personal training. She offers Personal Training packages for general fitness, sport specific, training and ofcourse BJJ, kickboxing and selfdefense.
  • Equilibrium

  • Fit Core Health

  • Fitness World – Fitness World is a popular gym in Nanaimo that offers personal training services. They have a team of certified personal trainers who can help you with weight loss, strength training, and more.

  • Full on fitness – Personal Training, Small Group Training, Functional Fitness, Cardio Kick Boxing, Kettlebell and Sandbag training

  • Jump Start Outdoor Fitness – we provide the community with 10+ instructor lead group outdoor fitness classes each week throughout our beautiful locations in Nanaimo. Connect with nature and each other as you work out in a safe and controlled environment. 

  • Heart Consulting Germana

  • Kasey Scott

  • Loaded Movement Academy
  • Orange Theory
  • Poseidon Sculpting – Leila is one of the top bikini competitors in Canada, and with a decade of practical, hands-on bodybuilding experience, there will be no doubt about whether your trainer actually knows how to get you the body of your dreams in the most effective and enjoyable way. She offers one-on-one personal training in her private gym for both men and women
  • Prime Performance
  • Return to Form Kinesiology and Pilates – offers Kinesiology services which include ICBC kinesiology services (with direct billing); kinesiology services which assess the individual and the sessions are focused on the clients needs such as injury recovery and designing strength programs to help the individual meet their goals, Pilates 1:1 sessions, semi-private sessions and small group (mat) is offered as well as small group strength and conditioning classes.  Pilates equipment includes Core Align, reformer, tower, chair and small props.  Personal training is also available as we have a variety of equipment to meet the individual needs. 
  • Train Without Limit
  • Transition City Fitness Club is an online gym and project for social good based out of Nanaimo BC. – A team of wellness professionals alongside owner Dustin King work together to offer workshops, coaching, group classes, private lessons, online programs/competitions and events. The aim of the TCFC is to build community and bring people together for wellness related activities while helping individuals uncover a passion for fitness.
  • Wildehood Heath

  • Woodgrove Pines Clinic

When choosing a personal trainer, it’s important to consider factors such as certifications, experience, personality, enthusiasm, appearance, cost, and package offers. Research the different personal trainers in Nanaimo and schedule consultations to find the one that is the best fit for you and your fitness goals. Choosing the right personal trainer can make all the difference in achieving your fitness goals. Consider these factors when selecting the right trainer for you, and be sure to schedule a consultation to ensure they are the right fit.