“Yoga Strength for Shaping Up”
June 17, 2010
It is time to learn and perfect “new” yoga strength moves for your fitness routine or for just shaping your physique. Here are two poses that are terrific for core strength, balance, strength, and great for shaping those shoulders and triceps. I have decided to break down the “Dwi Pada Koundinyasana”, which can be translated to “two-legged side press”. Another variation is one leg arm balance, which looks like a side press with split twist, also known as “Eka Pada Koundinyasana”. I will explain two different variations and how you can advance them both.
Let’s start the breakdown by how to get in to Dwi Pada Koundinyasana pose. (Yes – this will take a considerable amount of shoulder strength, abs, and glute work for balance.) The shoulders should lean forward over your hands. The hands should be placed slightly wider than shoulder width apart. Both arms will maintain a slight bend in the elbows. Moreover, everyone has one side that is more flexible than the other, so try propping your legs on each shoulder to see which is more comfortable. (Another way to test your flexibility in your back is to lie on the floor with both arms to the right side and both legs to the left side, straight and in an L or V shape. One side should feel more comfortable as the back is stretched and twisted.) Lean forward and extend the bottom leg toward the side-front and parallel to the floor. Once you find your balance point, the other leg will be placed on the top.
This skill can be advanced by adding a V-Straddle. Lift the top leg up towards the ceiling while the bottom leg remains balanced on the arm. The bottom leg should be placed between the shoulder and elbow. Another even more advanced variation is to add a push up in this pose. How?? Balance! Keep your focus forward and down towards to ground. The elbows should remain pressed in toward your ribs as you bend towards the ground. (HINT: This is awesome when you add a beat or accent to your music as you do the push up!!) Try this first with the legs closed, then, see if you can try it with the V-Straddle. I used to use this push up variation in my routine.
The Eka Pada Koundinyasana, side press with split twist begins the same way. But instead of bringing the top leg up to balance on the other leg, it will extend back and up towards the ceiling. In this pose you will have to lean forward a little more to counter balance the length of the leg.
In addition, the twisted split press may be advanced by adding a push up. This requires more balance because the body is in a longer position. Make sure you can hold this balanced position for at least ten seconds before attempting the push up.
Both of the above skills are very difficult. If you begin now by practicing your skills in parts and building up the hold time for each of the positions, your strength will continue to improve. Give yourself enough time and patience to learn new skills. Challenge yourself and add new strength moves to your routine. What are you waiting for? Now is the best time is the best time to get started, right?!
“Shape Up America Campaign”
March 15, 2010
The Shape Up America Campaign
30-City Tour To Fight The Obesity Epidemic
We will be posting the videos from the event on Wednesday March 17th – so be sure to check back and enjoy the show!!
The City Council of Los Angeles has granted Michael Torchia’s declaration to make the week of March 14th, 2010 an Annual Holiday called “Health and Fitness Week” in the State of California. Mayor Villaraigosa will personally be awarding the honor to Michael Torchia at the launch of the Shape Up America Campaign 30-city tour. This monumental occurrence is only the first stepping-stone to creating awareness of this dangerously growing epidemic of obesity taking over our country.
Los Angeles, CA – Michael Torchia, founder of Operation Fitness, will be launching his Shape Up America Campaign 30-city tour with a free Health and Fitness Event at Pershing Square Park in Downtown Los Angeles on March 14th, 2010. Sinbad will act as Master of Ceremonies for the Awards portion of the event honoring Governor Arnold Schwarzenegger (Health Advocate Lifetime Achievement Award) and Cesar Millan (Animal Health Advocate Achievement Award). Bodybuilding.com will also be auctioning off a rare piece of equipment from the historical Muscle Beach that has been signed by the legends of bodybuilding at the Award Ceremony. The proceeds will be donated to Governor Arnold Schwarzenegger’s After-School All-Stars Organization.
This monumental event will feature Laura Mak and the Groove Attack Dancers in a dance performance/fashion show highlighting Mak Attack Fitness Wear. This high energy routine will be spotlighting “Jonsie” and Monika along with Laura Mak, and completely entertaining for the whole family. You will be on your feet ready to move as the show and music will leave you inspired. In addition, you will be able to see some fantastic Mak Attack Fitness Wear that is made with high quality fabric, energizing colors, yet functional for the day to day activities of the busy women.
Be sure to check out the free health screenings, fitness demonstrations for children and adults, nutrition lectures, healthy cooking tips/food preparation, athletic competitions, an obstacle course challenge, boxing classes and martial arts demonstrations, Pilates and yoga classes, chair and table massages, pet health seminars, pet fitness demonstrations and dog obedience training. The Airline Owners and Pilots Association (AOPA) will also be setting up a flight simulator for the kids to use at the Shape Up America Campaign event in Pershing Square Park. In addition, Craig Fuller, CEO/President of the AOPA is creating a teen entrepreneurship pilot program, so kids can learn to become pilots at an early age.
The Shape Up America Campaign is designed to increase daily physical activity and healthy eating through education by means of programming, physical infrastructure improvements and city policy changes across the nation. The campaign targets all segments of our communities, including schools, city government, civic organizations, community groups, businesses, and other people who live, work and play in America. The goal is to show people how they can create fun, simple ways of working out, along with participating in stimulating activities at home, at the office, in a park or even in the wilderness. In addition, pet owners will learn innovative ways to get their pets in shape and on a healthy track with proper nutrition and sensible exercise.
Special guest appearances include: Bill Germanakos, the winner of the “Biggest Loser” (lecturing), Scott Mendelson (world renowned strongman who will bench press over 1000 pounds), Laura Mak (Internationally recognized fitness expert and Lifestyle Fitness Coach), Renowned Doctors, Fitness Experts, Holistic Practitioners, Pro Athletes, Bodybuilding Champions, and Celebrities from the entertainment industry.
Health organizations who have already joined forces for the Shape Up America 30 City Tour include: The American Diabetes Association, The Alzheimer’s Association, The National Fibromygalia Association, The Liver Foundation, The American Red Cross, The National MS Society, The American Heart Association, and The American Cancer Society.
For additional information on Shape Up America, send an email to Laura@MakAttackFitness.com.
“Chest Opener”
February 22, 2010
February is a month where love is in the air. We have Valentines this month. Not only is it a great idea to spend the 14th with your loved one, but also, take time and do something special for yourself. Why? You have to love yourself first before you can share your love with anyone else.
Here I have selected to show you a chest opener for this month. Love comes from the heart, so lets open our chest and allow our hearts and love to flow freely. 
Bhujangasana, or Cobra Pose is an excellent chest opener. Lying flat on your stomach with your hands placed next to your chest. On an inhalation begin lifting your upper body, from the back and shoulder blades. Then press down into the floor and lift your body higher. Keep your eyes focused downward, as the head should be the last part that rises. The elbows remain in towards the ribs and the glutes should not be tight. It is common to want to squeeze through the glutes to get a higher lift, but they should be relaxed. All five toes from each foot should be flat and pressing towards the ground.
This pose should not be done if you are pregnant, have headaches, or back injuries. Cobra Pose will help strengthen the spine as well as stretches thru the chest and lungs, shoulders, and abdomen. It can help reduce stress and fatigue.
Namaste.
Plank Series
November 24, 2009
Check out the video of an easy and effective – glutes, shoulders, and core exercise. It combines the strength of yoga, stimulates the core and energizes the entire body.
Begin in the push-up position, or “Plank pose”. Hold the beginning pose for about 3-5 deep breaths. Press back into downward dog. Pause and hold for a few breaths.
Move forward into the plank pose. Lift the left foot off the ground about 6 inches while keeping the body straight and the abs pulled in towards the spine. Pull the heel into the glutes. With a straight leg, lift it up again about 8 inches this time.
Place the foot back to the ground and repeat on the other side.
Try this exercise series 8-12 times on each side. Take a 30 second pause in between sets and repeat three times.
Click here to watch the video
Yoga to gain Flexibility
November 24, 2009
Although you don’t have to be a former gymnast to compete in fitness, flexibility is essential in any fitness routine. There are many ways you can add stretching into your training regime. You can add an extra ten minutes each day at the end of your training session. Or what I have found works, is adding a yoga class into my weekly schedule. Practicing yoga can give you advanced stretches that could benefit your fitness routine.
I have selected two poses that concentrate on hamstring and hip flexibility. These are intense stretches that should only be attempted after the body is warm. The poses are slightly different since one is more forward and the other is more lateral. One of my favorites is the heron pose. Remember when you were a child and would sit on the floor and watch television with your knees bent and heels by the sides of your booty? Well, this pose begins from this position. Try to slide your legs slightly apart keeping your knees straight forward while your bottom sits on the floor between your heels. From here extend one leg to the front. Reach with both hands towards the ankle or foot of the extended leg. Raise the leg as close to the chest as you can. Keep your hips even and facing straight ahead.
The goal of the heron pose is to keep the back straight and extend the leg towards the ceiling. One side is typically looser than the other, but it is imperative to practice this yoga skill on both sides. The heron pose is a great starter for high leg kicks, split push-ups and straddle V-seat.
Another pose I like to practice is the bound archer pose. Begin seated in a straddle stretch, (remember the side split is one of the mandatory moves in the fitness routine). Lean the entire body to one side with the shoulders on top of each other and the chest open to the front. Reach the top arm over your head and grab the ankle of that foot. Press down with the hand closest to the floor while the body and leg lift up. Again, it is important to keep the spine straight. If you are bending forward then lower the leg. Do not sacrifice form to try to achieve the movement.
The bound archer pose is great for increasing the straddle flexibility as well as balance in a lateral position. It is used in such moves like side leg kicks, standing heel extension, and straddle push-ups. Similar to the heron pose, the back must remain straight. To advance this skill, you may try focusing your eyes up towards the ceiling and feel the difference as it changes your balance.
Yoga can be fun and challenging. It also has many benefits that are applicable to a fitness lifestyle. Flexibility, strength and balance are key to yoga practice, as well as to a fabulous fitness routine!!
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