#movewell

Instagram photos and videos

#movewell#physicaltherapy#wellness#health#training#rehab#livewell#healthylifestyle#crossfit#fitness#mindfulness#moveoften#movebetter#strength#functionaltraining#mobility#strengthtraining#personaltrainer#progressnotperfection#performance#exercise#yoga#deadlift#movement#sleepwell#eatwell#pilates#orangetheoryfitness

Hashtags #movewell for Instagram

Movement has many layers and in order to be free to move as you like, you first need to master each one individually. Over the last two years I’m developing a set of guides to give away the core principles one which those practices are built.
I do it because I believe in teaching people to fish and not just giving them a fish.
The way it Applies here is that I teach principals on which those techniques are based - get a package with a Black Friday discount- link in bio.


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Tai chi class
Uniting energy through pushing & pulling practise ♡


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November 14 is world diabetes day and this topic just rings too close to my heart so I want to take a moment to go through a few measures that can be taken to prevent or reverse type 2 diabetes or the lifestyle epidemic of our time.
💡Let’s start by understanding insulin
➡️it’s a hormone secreted by the pancreas whose duty is to regulate how the body uses and stores glucose and fat. Many of the body’s cells rely on insulin to take glucose from the blood for energy. The excess glucose not needed for energy at a specific moment is then stored as fat.
💡Type 2 diabetes is characterized by an increased insulin resistance in the body to the extent that the cells do not recognize the insulin anymore, will resist it, and will not let it do its job of breaking down sugar for storage and energy.
Insulin resistance is caused by high inflammation In the body from regularly consuming processed sugary and starchy foods and a sedentary lifestyle. (Completely links up with inflammation which I started talking about earlier)
‼️ a diet high in sugary foods causes spikes in blood glucose levels followed by a crash leaving you feeling lethargic and wanting more! These spikes increase inflammation in the body and its inability to cope with the influx of sugar coming.
Type 2 diabetes can be managed through nutrition and lifestyle choices:
💚Eat the RIGHT kind of carbs not LOW carbs
➡️focus on low GI foods: they are richer in fiber and keep you full for longer.
💚Eat smaller meals more often
➡️To maintain a fairly stable blood sugar and energy levels and avoid spikes and crashes
💚Move regularly
➡️exercise is proven to lower and improve insulin resistance
💚Eat your protein
➡️protein keeps you fuller for longer, are the building blocks of your cells, and did you know? their thermogenic effect helps you burn more calories when you consume them!
💚 Stay far far away from artificially sweetened foods and beverages
➡️They trick your brain and your tastebuds into thinking you have consumed sugar, get that instant high, crash, and crave for more, and the cycle continues!
If it’s type 2 then do something about it!
If it’s type 1 then you are amazing super humans. So much respect ♥️


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Coached classes 7 days a week. All fitness levels welcome. Head to www.crossfitunrest.com.au for today's workout and more info. #getstrong #movewell


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NEUTRAL SPINE 🌟
This pic was taken when I wasn’t even realising (promise :)) Looking at it it inherently shows my natural instinct to get my pelvis in ‘neutral’. What does this mean? I feel ‘neutral’ is said SO often in classes yet it is seldom understood to it’s full extent. Here goes 👉

Some of the important factors of working in Neutral: .* the natural curves help cushion and protect the spine
* it is the optimal way to attain balance and proportion and control * you’ll feel you core muscles working a lot harder ;)
* it places the least amount of stress on the body’s tissues
* it optimizes breathing and affects the circulation of bodily fluids
* it uses the least amount of energy to maintain a desired position
* it allows activation of the right muscles during movement

Understanding how to maintain a neutral spinal alignment will also help to stabilize the spine during everyday activities such as walking, sitting, lifting and even swimming. 🙋🏼‍♀️Please never ever hesitate to ask more me more in and out of classes - it’s an important basis if our everyday movement 🙌


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@sidekickacademy The FMS Movement Experience

@functionalmvmt Level 1 Course

Your journey into movement begins here.

Movement is the universal language of human expression. Understanding the how and why of moving well helps us aspire to move often. Welcome to the Movement Experience.

Spark Athletic Centre (Men’s Gym)

16-17 November 2018

Price : 189 KD

Register at : http://performbetter.ae

#functionaltraining #strengthtraining #personaltrainer #personaltraining #strength #strong #movement #mobility #athletics #performance #exercise #fms #movementscreen #physicaltherapy #rehab #movewell #moveoften #kuwait #gym #q8 #sparkacademykw #sparkathletic


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Clear mind
#israelonthemove


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We LOVE our coffee here in the club. The early mornings and late nights are what we love about the business BUT this all comes at a cost!!
When we need that ‘pick me up’ we always look for a Veneziano coffee, thanks Alex and the team at Veneziano for providing the goods!


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This is to you (again), Part two to a letter I once wrote,
About fear,
Goals,
Envy,
Heartbreak.
You had goals that were not your own.
A void to be filled by the ideals of others,
You stressed yourself to exhaustion,
You broke.
Letting go,
You no longer grasp onto that idea.
Now you hold onto a gentle version,
One you created for yourself.
Taking that time,
You do it all at your pace.
Look at you.
You’re beautiful,
Healthy,
Happy,
Stronger than ever.
Going after your purpose in life,
Your trust in your ability,
Brought you to where you thought,
You would never be.
Just a little less than a year later,
You’ve come so far,
In every shape,
In every way.
Nourishing all the things,
That make you happy.
Remember to encourage,
Inspire,
And love whole heartedly.
You’re taking on YOUR world.
Now turn off your phone.
Enjoy the beauty of reality.
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I wrote this to myself but I’m hoping that someone who reads this maybe can relate and needs this reminder. With a social media filled world, pressure is tougher than ever and too often I see beautiful, smart young women comparing themselves to others. We are amazing just the way we are and constantly growing. Remember to love yourself too ❤️


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5 hot tips for those coming out of hibernation and getting back into movement. 🐻

Be free in your movement. ™️

Selina 🏃🏻‍♀

🚨This information is not medical advice. Got health concerns? Consult a real life health professional.


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Floating on a cloud. I love observing my thoughts as if they are clouds passing by, merely acknowledging them and letting them go. .
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Photo by: Alexander Andrews
#mindfulness #stressrelief #mindwork #havemovement
#prahranpilatesphysio
#specialisedpilates
#clinicalpilates
#pilatesassessment
#prahranmovementtherapy
#pilates
#prahran
#prahranwellness
#balanceandcontrolpilates
#injury
#rehab
#surgery
#postop
#diagnosis
#movewell
#movebetter
#bettertogether


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Often future-proofing passions here in Boulder, Colorado is about improving joint function for outdoor activities like biking, hiking, kayaking, and skiing. Today’s passion was about music. Our cellist came to Future Proof because she was not getting the results she needed from physical therapy after suffering a torn left #supraspinatus. By her doing her routine homework of shoulder CARs (Controlled Articulation Rotation) we were able to achieve strong results with PAILs and RAILs (Progressive/Regressive Angular Isometric Loading) in the gym. By improving the ability of her left glenohumeral joint to abduct and internally rotate, she now has back access to play the notes that had been lost. #shoulderMobility @functionalrangeconditioning ...
It was a great opportunity to not only get to see how her mobility improved, but also get to hear what better mobility sounds like. It has been an honor to work with our cellist and I look forward to continuing to support strengthening her cello playing for longevity and general awesomeness. @cavemancase
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#UnlikelyToBecomeObsolete #personalTraining #painFreeMovement #healthyJoints #healthyBody #BoulderFitness #BoulderHealth #BoulderWellness #BoulderGym #mobility #mindfulness #strength #futureproof #futureproofMovement #futureproofYourBody #futureproofYourJoints #futureproofYourPassions #moveBetter #moveWell #FunctionalRangeSystems #FunctionalRangeConditioning #FRCms #ControlYourself


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🏄‍♂️ C R O S S F I T 🌊
With @bruninhosantos Pro Surfer 🇧🇷
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We know that professional surfing requires excellent physical fitness. But being physically fit does not just apply to top level surfers! .
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Beginners also tend to be much more comfortable on the board if they are in good shape. .
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Sliding on the waves with the same ease as bruno implies - apart from the talent of course - hours of work, both in the water and outside ... And you are certainly wondering: how is it possible to to prepare for the session of our life without board or combination?

The answer is simple: thanks to the #crossfit Although it's not a surfing class itself, nor a discipline whose initial goal is to help you take waves, it is certain that with all the exercises you do, you will be able to improve your balance and your strength. Indeed, the workouts are intense and you work all your muscles through functional movements (these are natural movements that are found in everyday life: sit and rise chair, run, jump, etc.). .
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After only a few sessions, you will already feel better: less fat, more muscle, more stamina and more flexibility.
Rowing will be much easier and much less tiring, and your body more agile on the board. .
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🏆So follow the example of @bruninhosantos .

#feedyourbody
#healthyjourney
#healthylifestylechange
#healthiswealth
#healthylifehappylife
#healthmotivation
#transform
#refocus
#fitfoodie
#eatgoodfeelgood
#eatright
#healthyeating
#surfingbali
#balisurf
#baliindonesia
#travelbali
#baliisland
#baliadventure
#crossfitters
#adventurelife
#movewell
#movementculture
#livewell
#ripcurl
#healthylifestyle
#wellness
#islandlife
#surfer
#surf


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In our books the aim of a recovery process isn’t to be better than when you arrive injured. It’s getting to a place where you are better than you were before you got injured!
Tuan is a perfect example of this. He has put in the work, trusted the process and is now starting to “quite enjoy deadlifts”! A far cry from the hospital bed he was in earlier in the year. And deadlifts were something he never felt safe doing even before he was injured. Awesome.

We never get sick of seeing the amazing changes people make when they are consistent and committed to full recovery.


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Day 2 of the #gratefulformobility challenge from #docjenfit . While I made good progress this year, I just noticed that my wrists deserve much more attention.


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I love floss bands but not in the same way that a lot of people use them. In this week’s blog post, I explore how to use floss bands to improve shoulder stability. Link is in bio. #maximummovement


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Don’t be like Dave. Don’t sit at a desk for 8 hours straight and then jump right into 1,000 pushups and chest presses. Spend more time working on what you ACTUALLY need to be working on: #mobility, movement, & strength in the RIGHT PLACES. #correctyoself before you #wreckyoself #moneymoves #invest #balance #personaltrainer #movewell #hawaiifitness #flexibility #functionaltraining #health #wellness #fitfam #menshealth #womenshealth #fitnesshumor #ces #physicaltherapy #move4life #functionalmobility


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We incorporate jump squats into the EDGE program to increase explosive power, which gives athletes the ability to take off faster and move quicker in sports such as football, tennis, and track and field. 🏈🎾🏃‍♂️


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Obsessed with my new shoes!!! @vivobarefoot Kanna Hi Mesh. This is the closest I’ll get to feeling my feet while traversing the city. I can feel the bumps and cracks and stones and steps. They’re so spacious I can do toe exercises in there!

If you’re not already spending your time at home barefoot, please please do yourself a favor and take your shoes off!! Socks too!! It amazes me how many people are uncomfortable walking around without shoes, let alone without socks. Your feet are dying to feel the ground underneath you. Get to know them, and let them get to know the ground. More on this soon. Until then, check out these shoes! (This totally isn’t a sponsored thing). #happyfeet


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Foot health is important. Been spending whole days on my feet lately with these pointy things. Can't wait to get home and give my feet some relief. So much attention is given to joints such as knees, hips, and shoulders. With over 30 joints in your feet, they actually affect everything else on top. How much care do you actually give your feet? #thefootcollective #run #runner #education #physicaltherapy #prehab #gem #powerful #runningrewired #train #marathon #distancerunner #triathlon #painfree #performance #pinoyfitness #human #movewell #physio #rehab #functionalfitness #weightlifting #sports #fitness #workout #training #practice #crossfit #running


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Medial knee displacement (MKD), ie when the knee falls inward relative to the hip and foot, occurs when the hip abductors (primarily glutes) are weak. Studies show that athletes who have MKD have 1:1 ratio of muscle activity between the hip adductors (inner thigh) and hip abductors (glutes). Athletes who don’t have MKD demonstrate a 4:1 ratio of muscle activity, glutes to adductors. Main point, the hip controls the knee! Got knee pain? Check above and below the knee for the cause. .
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This is a talented competitive figure skater. She has knee pain. This is her landing leg... wait for it, then you’ll see it. .
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If you have knee pain, you may need to improve the function and strength at the hip and the foot. .
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Remember: STRUCTURE = WHAT the injury/tissue damage is. But FUNCTION = WHY the injury happened. Very important... you can find out what the injury is but don’t forget to figure out the WHY! .
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#injuryprevention #dancemedicine #dance science #movewell #dancestronger


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Sharing some of my favorite movements with bands this week...bands I never leave home without.

First up: Banded Good Morning
One of the best for engagement of the entire posterior chain. The band is nice and easy on the spine, but still is not a beginner move.

Engage and brace that core,hips go out, slight bend in the knees, glutes squeezed as hips push back forward and exhale.

Great finisher to really light up the hamstrings and glutes today with 30 reps followed by AMRAP of walking lunges...after a solid lower body strength day.


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💥Making Your Own Soft Tissue Mobility Tool💥
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The positive changes that come from self myofascial release is well documented. Better tissue perfusion, desensitization of painful tissues, and improving proprioception are just a few of the known benefits.
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To help you with this, there are many companies out there that sell quality products. This post is NOT meant to say that this is “just as good” as some of those other tools. However, in the spirit of eliminating as many barriers as possible between you and being pain free, this video describes how to make your own soft tissue tool.
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Video 1️⃣Takes you through the simple steps of making your own “peanut” mobility tool. All you need is some tape and 2 🎾. If you are use to deep tissue work or have denser/thicker tissues, you may be able to use something more intense like a lacrosse ball.
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Video 2️⃣Takes you through 5 examples of how you can use this homemade peanut:
▶️ Segmental thoracic extension (for leaner individuals, lacrosse balls will likely be to aggressive around the ribs)
▶️ CT junction mobility with overhead reaching
▶️ Cervical extensor releases ▶️ Distal Quad Release (great for things like runners/jumpers knee)
▶️ Calf/Achilles Release .
🚨These are not “Rehab” specific. These are being demonstrated for body maintenance purposes only. If you’re injured, be sure to reach out to a professional who can hear your history and assess your injury.
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#chirostrength #smr #recovery


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The Westin Cleveland Downtown is offering a Special Rate of $109.00 for Runners. Includes Complimentary Valet Parking & Wi-Fi (see link in bio) or by calling 1-866-716-8108 and Mention the Turkey Trot Rate. Rate is good November 18th-25th, 2018.
🔸️
Register at www.turkeytrotcleveland.com
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#westincle #hermescle #orangetheoryfitness #troteatsleep #turkeytrot #clerunners #movewell #eatwell #sleepwell #hoteldiscount #runners #traveltuesday #hotelroom #hotel #traveler #thankgivingrun #repost #hoteldeal #fallrunning #holidaytravel #5K #5miler #1milefunrunwalk
#runningwithfamily #runningwithfriends


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The Westin Cleveland Downtown is offering a Special Rate of $109.00 for Runners. Includes Complimentary Valet Parking & Wi-Fi (see link in bio) or by calling 1-866-716-8108 and Mention the Turkey Trot Rate. Rate is good November 18th-25th, 2018.
🔸️ Register at www.turkeytrotcleveland.com
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#westincle #hermescle #orangetheoryfitness #troteatsleep #turkeytrot #clerunners #movewell #eatwell #sleepwell #hoteldiscount #runners #traveltuesday #hotelroom #hotel #traveler #thankgivingrun #repost #hoteldeal #fallrunning #holidaytravel #5K #5miler #1milefunrunwalk
#runningwithfamily #runningwithfriends


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Shoulder impingement is becoming very common in the clinic. But what are some simple techniques that can cause this injury? Check out the top 4 activities that can aggravate your shoulder. #getresults #movewell #centralphysiobayswater


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Working with @kieran_musician today, making some big gains with his moving in 3D space and finding tensions to propel him into more efficient movement.
Posture is coming along well too 🤙, plenty to clean up but progress none the less.
#functionalpatterns #health #movement #strength #biom3ch #vitality #functional #training #exercise #lifestyle
#trainforpurpose #movewell #fpallday #holistic #thisiswhatwedo #healthylifestyle


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“In every aspect, remember this:
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Your spouse is your partner; never the enemy. You either win together or you lose together!” 💯
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#TeamElev8 #Elev8Performance #CouplesTrainingTogether #StayTogether #TuesdayTransformation #VibesTribe #HealthyLiving #MoveWell #NeverGiveUp #KeepPushing #SweatSesh #NoPainNoGain @markgarcia_elev8 💪🏻❤️


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Don't let the cold keep you from moving. It's time to do something for YOU! #energize #reset #refreshandrecharge

Only two dates left and limited spots available.
Comment below or message us and we will send you registration information!
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#yogatime #timetomove #movewell #thestudiouy #factory538 #unmistakablestudio


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