Exercises + Tips

Holiday Calm: Join me in a Meditation Challenge!

by Julia Chan on December 1, 2024

The holiday season is often called the “happiest time of the year,” but we know the reality can feel quite different. What should be a joyous period can quickly become overwhelming, leaving us stressed and disconnected instead of present and peaceful. Our minds race from one task to the next, constantly chasing calendar items and battling endless to-do lists. The anticipation of an over-committed schedule can become not just exhausting, but almost debilitating.

In moments of chaos, I’ve learned that a simple pause—just a brief moment of stillness and focused breathing—can be transformative. That’s why I’m recommitting to my daily meditation practice and inviting you to join me in a month-long journey of mindfulness.

This Challenge: More Than Just Meditation

We can’t eliminate stress completely, but we can change how we respond to it. Think of this meditation as a mini-vacation for your mind – create small, intentional moments of peace in your day, even if it’s for just 5 minutes. No time like the present so let’s make today DAY ONE!

Rest & Reset Challenge

Dedicate just five minutes each day to mindful breathing. Here’s a weekly guide to get you started:

Day 1 (Monday): Listen to my 5-minute guided meditation on Insight Timer or explore other guided meditations.
Day 2 (Tuesday): Take your practice outdoors with a walking meditation.
Day 3 (Wednesday): Find the time before bed to transition into rest.
Day 4 (Thursday): Focus on deepening breaths and releasing body tension.
Day 5 (Friday): A moment in the middle of the day – perhaps before a big meeting.
Day 6 (Saturday): Pair meditation with gentle stretching.
Day 7 (Sunday): Try it first thing upon waking.

Pro Tip: Repeat this for 4 weeks! There will be days when you forget, don’t feel up to it, or are simply too maxed out. All of that is OK! It’s not about perfection but about progress and self compassion.

Finding time for meditation is similar to scheduling any other important task. Throughout your day, there are perfect opportunities to pause and center yourself: a morning reset to start your day with calm and focus, a midday pause to recharge between tasks, and an evening wind-down to prepare for restful sleep.

By intentionally carving out these moments, you transform meditation from an optional activity to an essential part of your daily routine, supporting your mental well-being and helping you navigate life’s challenges with greater ease.

Are you ready to join my Rest & Reset Challenge? Send me a message, join the WhatsApp community, or leave a comment and let me know YOU’RE IN!

Find the full guided meditation on Insight Timer and begin your journey to inner peace today.

If you are unable to see the Insight Timer recording above, kindly refresh the page.

Quick Alternative: 20 Breaths for Calm

If you don’t have 5 minutes, here is a quick alternative you can do when you’re super short on time:

Find a quiet, comfortable space
Close your eyes and notice how your body feels
Take 20 intentional breaths, counting each inhale and exhale
Gently redirect any wandering thoughts
Release tension with a final deep breath

Posted in Exercises + Tips, Health & Wellness, JSC, Try This!

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Why is the Hip Hinge So Important?

by Julia Chan on February 26, 2020

Can you imagine life without movement? – the most basic human movements such as getting out of bed, brushing your teeth, walking your dog, going to your favorite coffee shop, commuting to work, sitting down to a dinner, taking a walk around the block, playing with your kids. These simple movements are done every day without thinking twice: completely patterned, involuntary, and programmed. Once we think about every single moment we make daily, each one is tied to the 7 Human Fundamental Movement Patterns.

This week, we’ll talk about the importance of the 3 lower body focused movement patterns: squat, hinge and lunge. All three movement patterns involve a hip hinge. The squat and lunge is a form of a hip hinge but in different angles and positioning however all requiring similar movement patterns and muscle recruitment.

What is a hip hinge and what muscles are involved?

In general, a hip hinge is a flexion and extension originating at the hip that focus on the posterior chain (backside). The primary muscles targeted are the glutes, hamstrings, and erector spinae (back muscles). The adductors, quadriceps and abdominals also help in the movement. It’s very important to keep a neutral spine when hinging to avoid injury especially when picking up heavy loads. One of the most common mistakes is using the lower back to hinge. So when people “throw their backs out”, it’s usually because the hinge was not set up properly and the load was picked up using the lower back instead of the primary muscles.

Common exercises that require a deep hip hinge are deadlifts (pictured above) and squats. If you’re not performing the basic hip hinge properly, more than likely you are not performing those movements correctly and that is an injury waiting to happen.

Daily activities that require you to hinge:

Picking things up from the ground
To take a closer look at something
Putting shoes on

Exercises to master the hinge:

Dowel hinge: place a dowel behind your back vertically (right hand behind neck and left hand behind small of back) with feet hip width apart. Make sure dowel is touching the back of your head, upper back, and sacrum. With knees slightly bent, shift your weight back and push hips as you begin to hinge your torso forward, making sure dowel is connected to your body at those same three points. Once you reach mid way between vertical and parallel to the floor, contract the glutes, push the hips forward and come back up to vertical. Repeat using left hand on top.
Wall hinge: a modified variation of the dowel hinge. Stand 3-4 inches away with your back facing the wall. In keeping a neutral spine and flat back, stick your butt out, and hinge your hips back until the butt meets the wall, then stand back up.

What is a squat and what muscles are involved?

A squat is an exercise where the hips are lowered into a sitting position and then raised back up to standing. During the lowering of the squat, the hip and knee joint are in flexion while the ankle joint dorsiflexes. As you come up from the squat, the hip and knee joint extends and the ankle plantarflexes. The primary muscles involved are the quadriceps, adductors and the glutes. Isometrically, the erector spinae (back muscles) and abdominal muscles play a huge role. The squat test is commonly used to test one’s compensations, tightness, strengths and weaknesses as it targets and challenges so many muscles. Because of this, it is often done incorrectly. So if there is tightness in the hips, lower back, and calves, the form is compromised. If there is heavy load added to the squat, the knees and the lower back will take the grunt of the movement as opposed to the primary muscles. This is definitely one of the human movement patterns that should be performed correctly and often.

Daily activities that require you to squat:

picking up your toddler or heavy bags
sitting/standing in a chair
picking something up from the ground

Exercises to strengthen your squat:

Wall sits: lean up against the wall with your back and position feet hip width apart. Lower down so knees are at a right angle and hold for 30 seconds to a minute. Gradually increase the time and add weight when you feel stronger.
Physio ball squats: lean back up against a physio ball with feet slightly in front of your hips. Bend knees and push back into the ball as you lower down into a squat. Push into feet to stand back up and squeeze glutes.
Elbow plank: Lay on belly with elbows positioned directly under shoulders. Lift hips up so only forearms and toes are on the floor. Make sure your body is parallel to the floor, glutes are squeezed and abdominals engaged. Hold for 30 seconds to a minute and longer once you feel stronger.

What is a lunge and what muscles are involved?

A lunge is a single leg exercise where one foot is forward and flat and the other is positioned behind you. The primary muscles are the quadriceps, glutes, and hamstrings. The stabilizing muscles are the abdominals and the erector spinae (back muscles). There are several variations of lunges (lateral, yoga, curtsy, reverse) but the movement patterns and primary muscles are all the same.

Daily activities that require you to lunge:

Kneeling down to pick something up or tying your shoes
Getting up off the floor
Walking up and down stairs

Exercises to strengthen your lunge:

Kneeling lunges: Start on both knees. Step one foot forward into lunge position then stand up so both feet are together. Use the same foot to step back and lower knee down to bring knees back together. Repeat on other side.
Stationary lunges: Start in lunge position with both knees set up in right angles. Extend legs so both are straight, then lower back leg down to the floor. Repeat for several reps then switch to other leg.
Forward + Reverse lunges: Once the kneeling and stationary lunges are done properly and with ease, progress to forward and reverse lunges. Forward lunges require one foot to step forward followed by the back foot stepping forward to meet the front foot, moving in a forward direction. Reverse lunges require one foot to step back and back knee to bend and lower, use abdominals to stabilize, then front foot pushes back to meet back foot, moving in a backward direction.

Hip hinges, squats, and lunges are done all day every day. These compound movements recruit muscles from the upper and lower body so any imbalances or weakness will alter the form leading to misalignment and injury. These movements are essential to every day living. The most basic functional movements like getting up from the floor, picking things up from the ground, walking up and down stairs should be done with ease and pain free. If not, then working on the strength exercises are a MUST. Practicing the hinge/squat/lunge exercises will help to build strength but what is most important is that you can move through your day-to-day activities without hurting yourself AND…for many many many years to come.

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Can You Pass the Push/Pull Test?

by Julia Chan on January 29, 2020

Just last week at a client’s residential gym, I met a man that had been waiting by the door for someone to let him in because he didn’t have the strength to pull the door open. I was shocked and saddened by this. I can’t imagine not being able to perform the most basic tasks that help me get through the day, such as opening a door. Which brings me to discuss two of the 7 Fundamental Human Movement Patterns: pushing and pulling.

Without using a strength meter dynamometer (device that evaluates different forms of strength), a general strength test of a push/pull would be performing push ups and pull ups in good form and without pain. If you struggle with both, assess why and focus on exercises to strengthen and support your muscles to perform these movements properly.

But first, let’s break down the biomechanics of push/pull, its importance, and what exercises can help strengthen them.

What is a PUSH movement and what muscles are involved?
Pushing is exerting force to move an external weight away from your body or your center of mass away from the ground. The pectorals, deltoids, triceps are the primary movers in pushing. The serratus anterior, abdominals and the lower body (quadricep and glutes) are just as involved to help stabilize the movement.

Daily activities that require you to PUSH:
– pushing a door
– getting out of bed or off the floor
– placing heavy objects above your head
– moving objects out of your way

Great exercises to help you strengthen your PUSH:
– push ups (modify with knees down if challenging)
– overhead press (barbell or dumbells)
– plank pose

What is a PULL movement? Opposite of pushing, pulling is moving an external weight towards you or your center of mass toward an object. The muscles used for pulling are predominantly in the posterior (back) chain of the body. The lats, rhomboids, trapezius, glutes, hamstrings are the primary muscles. The abdominals, obliques, biceps and posterior deltoids also play a big part.

Daily activities that require you to PULL:
– reaching and pulling an object from the back of a cabinet
– pulling a door open
– picking up heavy grocery bags or luggage
– pulling yourself up from the ground

Great exercises to help you strengthen your PULL:
– pull ups (use a resistance band to help)
– rows and pull downs (with dumbbells, barbell or machine)
– deadlifts
*check out these back exercises, too.

Both movements are incredibly important in day-to-day functioning. Weakness, injury, and limitations in your push/pull will make moving through your day challenging – just like that man waiting by the door . Especially as we age, the ability to push/pull becomes much more of a necessity in the most basic and important movement in life…getting yourself out of bed. So let’s get to work and practice those push/pulls up. I’m always here to help and cheer you on!

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Movements You Need to Function Every Day

by Julia Chan on January 15, 2020

As you move through your day, you perform these basic functional movements.

#1 Pull: opening doors, reaching for things, gardening, lifting
#2 Push: getting out of bed, pushing doors open, getting/standing up
#3 Hinge: picking things up from ground, putting shoes on
#4 Squat: sit/stand, lifting heavy objects from ground up
#5 Lunge: stair climbing, getting up from ground
#6 Twist/Rotation: reaching across your body, turning to see better, changing movement directions as you walk
#7 Walk: getting from one destination to another that combines most of the movements above

These 7 fundamental human movement patterns keep you fully participating in life. Whether you are active or sedentary, your body relies on these movements to get things done daily. Limitations in these movements prevent you from performing efficiently and can lead to chronic or acute pain and eventually injury.

Let’s take this way back and view from an evolutionary perspective. These movement patterns were essential to survival: squatting to create a fire, lunging to hunt, pulling to harvest for food, hinging to collect vegetables, and walking miles for food and water. If you physically were unable to complete these movements, your body will think it has a lower ability of survival. Thankfully…those days are long gone. We now have the convenience of Whole Foods, Prime and Instacart that we no longer need to hunt or gather. Yet these movements are still crucial in all aspects of life no matter what you do.

Some examples:
– performing household duties
– picking up your children and being active with them
– manual labor
– daily commuting (climbing subway stairs and walking blocks to a station)
– optimally performing workouts to achieve fitness goals
– being and staying active in your golden years

As much as we have technology to assist us, if you plan on leaving your home and joining the rest of the world, these 7 movement patterns are non-negotiable. So take a moment to assess yourself in each of them. How does your body feel as you perform them? Did you feel any pain, tightness, or weakness? In the next few posts, I will target each movement, what muscles they require, and how to be more mobile and stronger so you can move through your day with confidence, strength, and pain/injury free. Stay tuned!

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5 Simple Movements To Do On An Airplane

by Julia Chan on April 23, 2018

Warmer weather is on the horizon and vacations are approaching us. I just returned from an amazing trip to Nicaragua but after 2 full days of traveling, in and out of airports and on connecting flights, my body was aching with tightness and tension. Long haul flights are really tough on the body. Cramped seats, limited movement for hours, terrible posture, and poor circulation all lead to creaky joints and body aches and pains.

Here are 5 EASY MOVEMENTS to do before, after, or during your flight to increase blood flow and keep you loose so you can step off the plane pain free!

#1 SEATED FIGURE 4 (Hold for 20 deep breaths per leg)

Tips: (1) Flex the foot of the leg in figure 4. (2) Keep chest up and moving forward. (3) Make sure hips are even on the seat.

Focus: Relieves tightness in the glutes, posterior and abductor muscle groups of the hips.

#2 SIDE WAIST & TRICEP STRETCH (Hold for 10 deep breaths per side)

Tips: (1) Place forearm behind the head and keep chin up so arm doesn’t push head forward. (2) Stand up straight and make sure to not rotate the chest. Lean laterally to the side.

Focus: Stretches side waist into outer hip and down side of the leg. Opens shoulder joint and backs of the arms. Increases length throughout the side body.

#3 FOOT ROLL (Roll 2 minutes per foot)

Tips: (1) Use a tennis ball or TP Therapy trigger point ball. For more intensity, try a lacrosse or golf ball. (2) Roll feet while seated for less pressure. Stand for more intensity. (3) Find a tender spot and stay on that spot. That’s the good stuff you want rolled out.

Focus: Myofascial release of all muscles and tendons of the feet. Reduces foot pain and helps with plantar fasciitis and calf tightness. Helps to increase circulation throughout the foot and lower leg.

#4 SEATED CAT & COW (Stay for 20 breaths)

Tips: (1) Start the movement from your pelvis (tucking and arching). (2) Breathe with every movement (inhale with cow, exhale with cat or vice versa).

Focus: Increases flexibility of the neck, shoulders, and spine. Also stretches hips, back, abdomen and chest. Movement helps to destress and promote circulation throughout the body.

#5 STANDING OR SEATED FORWARD BEND (Stay for 20 breaths)

Tips:
Seated: (1) Bend the knees and keep chest on the legs. (2) Relax your head and neck and stretch arms forward and down.
Standing: (1) Bend the knees and keep chest on the legs while pulling yourself forward and down to toes. (2) Shift weight into mid-foot or balls of the feet (3) Use arms to help pull yourself down the legs.

Focus: Stretches posterior muscles of the body (entire back, glutes, calves, hamstrings, and neck).

Whether you’re traveling for work or on a vacation, the more time you spend on an airplane, the tighter your body will get. For those longer flights, try to get up every hour or so to stretch the legs out, perform these movements and bring circulation back to the body. Your body will thank you for it!

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Sitting at Your Desk All Day… 3 Stretches You Need NOW!

by Julia Chan on February 21, 2018

Today the average office worker sits at their desk for 8-10 hours a day! And that doesn’t count the time at home on the couch so that can be over 12 hours of sitting in one day. That is an insane amount of time sitting on your butt, more than likely in poor posture and limited movement for hours at a time.

When sitting for a prolonged period of time, a chain of physical problems happen.

Neck and back muscles tense up from holding the upper body up right.
Spine stiffens from the base of the neck to the tailbone that will eventually lead to an inflexible spine. All muscles surrounding and supporting the spine will tighten up, too. Bad all around.
Hip flexors contract and shorten causing stress and pain in lower back.
Tremendous pressure is applied to lower back discs causing compression and possible nerve damage.
Blood pools in areas not being moved and poor circulation or numbness can occur.
Weak and saggy glutes causes instability through the hips leading to shooting pain and less power in every day walking and movement.

Need I go on? This is a great visualization of all the negative effects from sitting.

You’re probably sitting right now reading this blog post as I’m sitting writing it. If you are, then stand up, reach your arms up to the ceiling and take a deep breath in. And let’s do these 3 quick stretches to reset your body.

#1 FIGURE 4 HIP STRETCH (Hold for 15 breaths per leg)

TIPS:

Flex the foot on the leg to stabilize the knee.
Lean forward with a flat back and keep gaze forward.
Sit behind your tailbone so the lower back is not rounded.

#2 CAT & COW (Perform for 1 minute)

TIPS:

Make sure to breathe during each movement.
Position hands directly under shoulders and knees under hips.

#3 CHEST OPENER (Hold for 15 breaths per side)

TIPS:

Keep hand in line with shoulder.
Stand as close to the wall as possible and keep turning to face forward.

Guaranteed this will make you feel so much better. And if done throughout the day, it can be a short meditation to reset your mind, too. Set an alarm on your phone for every 90 minutes to stop your work, get up from your seat and take this stretch break with me. It will prevent possible health risks and physical ailments, which is always a WIN WIN!

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4 Must Do’s After Every Workout

by Julia Chan on November 15, 2017

Your workouts do not end right after your last rep in an exercise. Don’t throw away all the hard work you put into an intense 60-90 minute workout by just going home and sitting on your couch. If you want to reap the rewards, incorporate these 4 essential steps in your post workout routine.

#1 STRETCH & ROLL

In any workout, your muscles are in a constant state of tension. Especially when strength training, the goal is to increase the time under tension in your muscles. With that comes tightness and some micro muscle tears which can lead to pain, soreness and stiffness. A stretch after your workouts can help to relieve tightness and increase range of motion. Especially for those who are not as flexible and focus on body building, a post workout stretch is especially important. Myofascial release with a foam roller will help to increase blood flow and circulation while lengthening the muscles and breaking up adhesions and knots. For best results, use a roller first to break up the tissue then go into the stretches. These active recovery methods will help you heal and recover for the next workout.
– These are my favorite rollers to use: Rumble Roller and Triggerpoint Therapy.
– Check out my past blog posts for some great stretches. #1 Hip Stretches #2 Twists #3 Full body stretches

#2 REPLENISH YOUR MACROS + MICROS

The goal of a post workout nutrition is to replenish your energy storage, increase muscle size and/or quality, and repair any muscle damage from your workout. So the important macronutrients to replenish are your protein and carbohydrate storage. Protein will help to decrease muscle breakdown and repair any damage caused by the workout. Enjoying a post workout protein shake will help with protein synthesis so you can build back your muscles, decrease soreness, and improve recovery. Carbohydrates replace muscle glycogen and aids in the role of transporting nutrients to the cells. Best option for carbohydrates to enjoy post workout would be whole foods (non-starchy vegetables and fresh fruit). Your body starts to rebuild muscle as soon as your workout ends so the ideal window for protein and carbohydrate replenishment would be 45 min to an hour after your workout.

When eating the right foods for protein and carbohydrate, the essential micronutrients should be present as well. Key micronutrients to aid in recovery and muscle building are Vitamins C,A,K,B, and D and minerals such as selenium, sodium, manganese, calcium, potassium, magnesium, and zinc. However if you are not able to enjoy whole foods packed with these nutrients, then taking a multi-vitamin and supplements can help. Specific for post workout, magnesium is important for recovery. Magnesium is considered the “helper”molecule in several biochemical reactions in the body. It helps convert food into energy, to create protein from amino acids, aids to reduce inflammation, helps to regulate neurotransmitters, move blood sugar into the muscles and dispose of lactic acid and over 600 more body reactions. Taking a magnesium supplement or soaking in an Epsom salt bath will help to replenish low magnesium storage and promote faster recovery.

– This is my fave protein powder: Dr. Lipman’s Sustain Plant Protein or Whey Protein.
– My sources for Magnesium: Integrative Therapeutics Magnesium Malate and Calm Magnesium.

#3 HYDRATE

Proper hydration regulates body temperature, lubricates the joints, and helps the body function at its peak. When going through an intense workout, we can sweat out over 30-50 oz of fluid. So if you’re depleted and close to dehydration, your body will see signs of muscle weakness, cramping and spasming. Adequate hydration is essential to refill what you’ve just excreted so be sure to not only drink post workout but before and during. Drink 8oz or more of water 30 minutes before your workout, 8oz during, and 10-12 oz after is ideal.

#4 PASSIVE RECOVERY

Unlike active recovery, passive recovery is literally doing nothing but relaxing your body and allowing it to heal. Getting a massage, elevating your feet, relaxing in a steam room or infrared sauna, salt baths, acupuncture, cold chambers, ice compression, cold baths, and a night of restful sleep are great ways to recover. These methods allow the body to rest, decompress, reduce inflammation, increase circulation, and rebuild itself so you can heal and prepare for your next training session.

We all have fitness goals and are so focused on achieving them but if these elements are not part of your routine, then all your efforts in training and hitting those goals will be twice as hard. Make a checklist for yourself and keep these top of mind. It is just as, if not more, important than your training. Make the time for these “must do’s” so you show up 100% for each and every workout and keep your body healthy and strong.

Every body is different. If you’d like to learn more about how you can incorporate these methods and build a specific plan that fits your fitness and wellness goals, send me an email to schedule a complimentary online consultation.

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3 Tips: How to Motivate Yourself to Work Out!

by Julia Chan on January 23, 2017

Now that we have reached mid January, we should have some plan in place to work towards our intentions and goals for this year. As every year, most new year goals are fitness or health related. But where do you start and how do you keep that momentum going? Check out my 3 tips featured on Garage Gym Planner that will help (and keep) you motivated all year long and reaching your fitness goals!

#1 FIND A FRIEND AND SET A GOAL

Working with a partner or in a team keeps you focused and accountable in reaching any fitness goal. Nothing like having like-minded people support and motivate you!

#2 JOIN A GROUP CLEANSE

Try a cleanse that will help support your workout routine. Consider eating clean and detox for 2-4 weeks. You will feel amazing and more than likely keep up with a cleaner lifestyle.

#3 TRY SOMETHING DIFFERENT

Think of an activity or workout you’ve always wanted to try, then do it. Make a list of all the things you’ve always wanted to do and have been making excuses why you haven’t done it.

For more motivational tips from other trainers and wellness experts on getting your workout in, check out their full article here.

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Workout at Work!

by Julia Chan on July 14, 2016

It can be tough to get in your workouts during the summer. Lots of travel plans, temptation of happy hour, or just choosing to bum around at the park, it’s inevitable that our workouts end up being last on our list. I admit that I’ve skipped a few workouts to hit the beach instead. So if your summer schedule is packed and you just can’t find the time…well there is hope!

If you’ve got just 15 minutes at work (and you know you do!), there’s no excuse not to sneak in a quick workout so you can at least maintain and keep your body fit. Try these exercises and stretches and build a mini workout in your office.

WORK IT OUT AT WORK!

Sliding Split Squat

Stand up straight with one foot on a rolling chair. Start sliding the chair back as you bend the front knee into a right angle. Slightly lean your torso over the front leg but keep your back straight. Slide the chair back to the front leg, repeat, and switch leg. Try 3 sets of 15 repetitions.

Push Ups

Set your body up in a plank position against your desk with straight arms set shoulder width apart. Bend your elbows into a right angle lowering your body towards your desk, keeping elbows in line with the shoulders, then press yourself back up. Try 3 sets of 20-30 repetitions.

Squats

Place your chair slightly behind you to give yourself a boundary. Set your feet hip width apart, extend your arms straight, and begin to bend your knees moving your hips back towards the chair. Try not to sit fully into the chair instead tap the chair gently and then stand right back up. Make sure to keep your knees in line with your toes and don’t allow them to move past your toes when squatting. Try 3 sets of 20 repetitions.

Tricep Dips

Move your chair up against a wall or desk so it doesn’t move. Place your hands on the edge of your chair and extend your legs straight but keep your back close to the edge. Bend your elbows to a right angle, aligning the elbows with your shoudlers, then press yourself back up. To modify, bend your knees and place your feet flat on the ground. Try 3 sets of 15 repetitions.

Walking Lunges

Take a big step forward bending both knees to a right angle. Then step the back leg forward next to the front leg or into the next lunge step. Make your way down a long hallway or just step forward and back in a smaller space. Make sure your front knee does not go past your toes. Take 40 lunge steps total (can be broken up into 4 sets of 10 steps)

STRETCH IT OUT AT WORK!

Chest Stretch

Stand right next to a wall or filing cabinet and raise your arm back and up so your inner arm is resting against the wall. Try to keep your shoulders in line and your arm as straight as possible. Switch arms. Hold for 30-40 seconds.

Figure 4 Hip Stretch

Sitting in your chair, bend one knee and place the foot on the other knee. Make sure to flex the foot to stabilize the knee. Lean forward towards the top leg, keeping your spine straight with a slight arch in the lower back. Switch legs. Hold for 60 seconds each leg.

Hip Flexor Stretch

Set your legs up in a very long lunge making sure your front knee is right above the ankle and position the back knee as far back as you can while keeping your hips in a straight line. Drop your hips forward as you lift your chest up, placing your hands on your front knee to stabilize and assist with a straight back. Switch legs. Hold for 40-60 seconds each leg.

Seated Spinal Twist

Sit up straight in your chair. Turn your torso to the right, keeping your hips anchored and rotating only at the waist. Hold on to the back of the chair and right knee to assist with a deeper twist. Look over your right shoulder. Make sure to keep a slight arch in the lower back and your upper back straight. Repeat on the left side. Hold for 30 seconds each side.

These exercises and stretches can be done as many times as you’d like throughout the day. It doesn’t take any equipment or much space so really…there are no excuses. 🙂 Be desk-smart and use that space and time to the fullest and sneak it in that workout! Then you can hit the beach and all the happy hours you want guilt free! Happy Summer!

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8 Minutes to a Stronger Core

by Julia Chan on June 14, 2016

Here’s a typical ab routine: 50 sit ups, 50 crunches, hold plank for 1 minute and repeat. A bit boring, redundant, and after some time…ineffective. There’s nothing wrong with those exercises but there is so much more to strengthening your core than crunches and planks.

Most equate the “core” with the abdominals, which is the outer most visible layer, of course, that’s when it’s not covered with fat :). But the core muscles extend far beyond the abs. The major core muscles lay deep beneath the exterior musculature that people typically train. These muscles are the pelvic floor, transversus abdominis, erector spinae, multifidus, internal and external obliques, quadratus lumborum and the rectus abdominis. The minor core muscles are the hip flexor muscle group, adductors, hamstrings, latissimus dorsi, gluteus maximus, and the trapezius. Basically, all the muscles that attach to the pelvis work together to functionally move, support, and stabilize the spine.

The core provides us with three dimensional functional movement which is more than just the lateral exercises most ab/core workouts include. Our daily activities include movements in all three planes: frontal (forward/back), sagittal (side to side), and transverse (rotation). Therefore we should train our core to be stronger while moving in those 3 planes, right? Right! So check out this quick and effective workout that will train your core front, back and around.

MINUTE #1: SUPERMAN

Break it down:
– Lay on stomach with arms extended alongside ears.
– Press the pubic bone into the floor to initiate a lift in the chest, arms, and legs.
– Engage back body muscles to lift higher and lower down with control.
– Reach fingers and toes in opposite direction to create length in the spine. Slight squeeze of the glutes and inner thighs to lift the legs up higher.

Targets:
– Erector spinae, quadratus lumborum, hamstrings, adductors, glutes, and trapezius

MINUTE #2: GLIDING ELBOW PLANKS

Break it down:
– Start in elbow plank aligning shoulders directly over the elbows, body parallel to the floor, forearms push against the floor to slightly round upper back, legs engaged, feet flexed.
– Slide shoulders forward so they glide past the elbows. Feet glide forward onto tip toes.
– Slide shoulders back so they move slightly behind elbows. Feet glide back onto the balls or mid foot.

Targets:
– Rectus abdominis, multifidus, transversus abdominis, serratus anterior and posterior, pectorals, and deltoids.

MINUTE #3: SIDE LEG LIFTS

Break it down:

– Lay on one side with hips slightly tilted forward. Relax head and neck and place arms under the head.
– Place a block in between the feet to keep adductors (inner thighs) engaged.
– Squeeze the block and engage obliques to lift both legs up. Try to relax upper body.

Targets:
– Transversus abdominis, multifidus, external/internal obliques, and adductors

MINUTE #4: SIDE PLANK TWISTS

Break it down:
– Set up in side plank on the right side with shoulders directly positioned on top of the hand. Stagger feet so the right foot is in front of the left.
– Bend the left elbow to bring hand behind the head and open the chest.
– Push the floor away with the right hand to stabilize core and slightly lift right leg up towards abdomen.
– Move your left elbow across chest towards the leg so the elbow and knee connect in the middle.
– Release the foot back down while opening the chest.
– Repeat for 30 seconds then switch to the left side.

Targets:
– Rectus abdominis, multifidus, internal/external obliques, quadriceps, deltoids, serratus anterior/posterior, transversus abdominis

PERFORM THESE EXERCISES 2x FOR A TOTAL OF 8 MINUTES!

Add these exercises to your routine and give your core a three dimensional workout. Targeting the front, back, and sides of your core will help you set up a stronger and more stable foundation. Your core becomes a force transfer center and stabilizer to assist you in all exercises and every day activities. The more you understand the muscles that make up your core, the more they will work. Training your entire core to work efficiently will help with balance and stability, a straighter spine, better posture, injury prevention and a stronger, more powerful you! Win Win! Now get to work!

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