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This ๐Ÿ‘†๐Ÿผ is why I'm soo beyond thrilled to sh This ๐Ÿ‘†๐Ÿผ is why I'm soo beyond thrilled to share this weekendโ€™s class; Here is your official invitation to โœจโšก๏ธLength | a breathing class to improve your posture โšก๏ธโœจ Iโ€™ve been asked so many times over the past few months whether or not Iโ€™ve lost tremendous amount of weight, the answer is NO, I lost the flare in my ribs. In this 90-min session, I will be teaching everything I've learned throughout this transformation from the lens of breathing and posture. I improved my posture through various breathing modalities and so looking forward to sharing them with you. Also, there will be a recording available to participants who canโ€™t make it live on this Sunday at 9 am PST/5 pm GMT. Book your spot via the link in my bio!
How long does it take for you to begin mouth breat How long does it take for you to begin mouth breathing when you start training? In the last two posts, I talked about how proper breathing could almost diminish your neck tension, but better breathing can improve so much more, including your athleticism. A missing part of many training systems is a lack of conversation around breathing and how we can use it as a tool to increase our nervous system capacity to reach higher performance. When you train and breathe in & out through the nose, that's when you are training within your nervous system capacity and when you begin huffing and puffing, you are most likely out of your nervous system capacity. Do you know what your capacity is? If you constantly desire to breathe through the mouth when you train, I highly recommend: ๐Ÿ‘‰๐Ÿป regressing your training regiment ๐Ÿ‘‰๐Ÿปfocus on improving your nasal breathing capacity (ie, lips sealed and breathe in & out through the nose) when you no longer can maintain it, take a break and try to exhale longer and get yourself to 8 seconds exhale as quickly as possible and start again When you begin nasal breathing for a more extended amount of time, that's when you have increased your capacity, and you automatically have more energy and stamina for everything in your life, including training.โ  โ €โ € If you are curious to learn more breathing techniques to get you there, check out my bio for my upcoming breathing workshop, Length!
Some common themes among my clients with neck tens Some common themes among my clients with neck tension and my tips to them But before that Keep in mind that every person is different, and there is no single solution to someone's problem. Therefore, you need to get assessed to know yours. Here though, I am taking the liberty of suggesting a few things to look into based on my past experiences ๐Ÿ‘‡๐Ÿป ๐Ÿง -1: The number one common thing in all clients that I've seen with neck tension is their inability to inhale softly (without activating the neck) ๐Ÿ’ก-1: Practice breathing without tensing up your neck; how different would it feel? ๐Ÿง -2: The second most common thing that I see in clients with neck tension is a lack of eye movement independent from their neck movement. ๐Ÿ’ก-2: Practice moving your eyes without moving your neck ๐Ÿง -3: The next thing I often see in clients with neck discomfort is that they tend to carry too much tension in the jaw, and their neck never relaxes. ๐Ÿ’ก-3: Nightguards could support, but get your local dentists to advise first ๐Ÿง -4: The fourth thing I commonly see in clients with neck tension, lack of mobility in their spine ๐Ÿ’ก-4: Practice moving your spine (specially T-spine) one vertebrae at a time
In my world, I am not only normalizing to use the In my world, I am not only normalizing to use the word โ€œGodโ€ but also choosing to be guided by Him moment by moment Iโ€™ve been praying for a year now And for that, my world changed and Iโ€™ve changed, I see myself in the mirror and I almost donโ€™t recognize who Iโ€™ve become I also believe this might be triggering for some of you, I feel you, I understand you and here is a safe place for you to feel whatever that comes up. I know historically religions pushed us away as far as they could from God (speaking as someone who didnโ€™t believe in anything for the majority of her life) Today, God to me encompasses the universe, the mama nature, the spirit and all the above & the below Remembering God made me remember my humanness, healed me, calmed me and simultaneously awaken the wild within me I remembered the Truth but never stopped wondering how did I even forget ๐Ÿค ๐Ÿ“š Three prayer books if you wanna explore this path: โžก๏ธ Illuminata by Marianne Williamson โžก๏ธ Prayers to the Great Creator: Prayers and Declarations for a Meaningful Life by Julia Cameron โžก๏ธ Transitions: Prayers and Declarations for a Changing Life by Julia Cameron Thank you @iamvictoriawashington for helping me not only remember the Truth, but also choose to speak it out loud ๐Ÿคฉ She is openning doors to her life changing membership @thehouseofwe, check it out
A quick snippet of Wednesdayโ€™s M3 session ๐Ÿ‘€ A quick snippet of Wednesdayโ€™s M3 session ๐Ÿ‘€ Swipe ๐Ÿ‘‰๐Ÿป for a funny blooper You can try M3 on a drop-in basis or join The JUMP House to take advantage of all the fun ๐Ÿคฉ
Todayโ€™s reminder: An effective training progr Todayโ€™s reminder: An effective training program is NOT limited to: โ €โ €โ €โ €โ €โ €โ €โ € โŒhow heavy you lift โŒhow sweaty you get at the end of each session โŒhow much soreness you experience after a session โ €โ €โ €โ €โ €โ €โ €โ € It is so much more than that! โ €โ €โ €โ €โ €โ €โ €โ € An effective training program must help you: โ €โ €โ €โ €โ €โ €โ €โ € โญ•๏ธto enhance your day-to-day life โญ•๏ธto prevent you from injuries โญ•๏ธto make you more aware of your body โญ•๏ธto teach you to move more efficiently by addressing the roots of your weakness โญ•๏ธto become more mobile and flexible โญ•๏ธto improve your posture โญ•๏ธto build physical and mental strength How effective is your training routine?
Happy 2022! Wishing you a year full of effortles Happy 2022! Wishing you a year full of effortless inhales and lengthy exhales ๐Ÿซ If you worked with me in 2021, you know the structure of all the JUMP House classes, and 1:1 has changed to bring the essential biological factor into consideration in your training routine,โœจTHE QUALITY OF YOUR BREATH โœจ Where you breathe, the way your ribs move as a result of it, and what gets activated in you when you inhale/exhale can significantly impact how you do your day-to-day things. And your training must enhance the quality of your life, must not? The easier and better you breathe, the less resource your autonomic nervous system spends on survival, and automatically you feel a lot more energized and less overwhelmed by life. And this ๐Ÿ‘†๐Ÿป is what I want for every single one of you in 2022 ๐Ÿฅ‚ #mouthtaping #mouthtapingbenefits #mouthtapingchallange #longexhale #ribcagemobility #360diaphraghmbreathing #improveperformance
{Take Note} this will change the way you see your {Take Note} this will change the way you see your single ๐Ÿฆต movement To improve your single leg movement: If we worked together, the number 1 thing we would focus on is to build more mobility and strength in your feet. Watch the video to learn more about the other things you need to consider to improve your single-leg movement. #singleleg #feetmobility #solidstrengthtraining #feetlessons
โ˜€๏ธ {Swipe, Save & Share} ๐ŸŒž it was a single- โ˜€๏ธ {Swipe, Save & Share} ๐ŸŒž it was a single-leg movement kinda day These series of exercises are feet stability/strength exercises as much as leg exercises. Your ability to bear weight on the inner top corner of your feet (big toe and ball of the feet) is SUPER essential for maintaining balance and feeling solid in single-leg movements and life activities in general. Plus, prevent knee injuries! If you have knee issues, and single-leg exercises tend to get you in your knees than anywhere else, you better start training your feet. And, in most cases (not all), strengthening your hips' ability to turn in (Hip Internal Rotation) and forward hip motion (hip extension) can be a tremendous support in making improvements. And as part of The JUMP House Membership, in M3 classes, you get to explore all ways of enhancing your movement patterns, learn more about it via the link in my bio. #onlinepersonaltraineruk #kneeinjuryrehab #singlelegdeadlift #feetmobility #strengthbootypower
{Share your fav slide} 7 habit building lessons I {Share your fav slide} 7 habit building lessons I wish I knew sooner! Over the years, I tried so many different ways of building a habit, went from not having a routine at all to waking up at 4 am to accommodate a 3-hour morning regiment; I dipped in and out until I began questioning my "why" behind building a habit in the first place; knowing the why brought me back in the position of power and choice. Since then, my routine has become allies rather than enemies out there to get me and prove my inadequacies. Lately, I've been appreciating having a nourishing routine after a long time of traveling and transition, and I also know as the new year approaches, some of you may be itching for some new habits. See the slides for the seven lessons I learn in pursuit of building habits. Plus, if moving your body is a habit you want to build, make sure to check out The JUMP House-link in my bio.
You get to attend M3 live classes three times/week You get to attend M3 live classes three times/week that help you become taller, bendier, and stronger with a dash of mindfulness. You get to participate in the monthly Uplifted Series & find new ways of returning to your body. You get to have a monthly 1:1 accountability session by yours truly on your wellness goals. You also get to be part of the most incredible group of humans. All of it when... You become a member of @thejumphouse Check out the link in my bio to learn more, or DM me if you have any questions.
Reach, Rotate & Repeat Scapula reach and spinal r Reach, Rotate & Repeat Scapula reach and spinal rotation The JUMP House members do a lot of them in our M3 sessions. And I suggest you do them more often too. Reaching and rotating side to side are the types of movements you do in your day-to-day life; why not add them into your training routine too! If you want to build a routine that makes you taller, stronger, and more mobile, you must check out The JUMP House online studio; DM me to learn more. #onlinefitnessstudio #buildstrength #movebetter #inhomeexercises #ukpersonaltrainer
Neck pain has become a big part of my life post-co Neck pain has become a big part of my life post-concussion. I've done so many treatments that gave me quick relief, but it came back quickly. So I kept telling myself there should be an answer to what I was experiencing, and I kept looking. Two things eventually helped me tremendously: 1. Being able to move my eyes without the need to move my neck (I will post a set of previously recorded exercises in my stories on this) 2. Being able to breathe without activating the neck and shoulders. (Some previously recorded breathing exercises on this in my stories as well) I got a hold of the first one fairly quickly, but the second took a reasonable amount of time to sync in. To breathe correctly (without neck breathing), you need to learn how to expand your ribs 360 degrees and let the ribs come down and in on the exhale; it continues to surprise me how hard this can be for so many humans nowadays. I never teach any session without letting your breath mobilize your ribs first. I genuinely believe incorporating proper breathings could prevent so so many back injuries, SI joint pains, upper back discomforts, etc.
"Life no longer appears to hold distinct experienc "Life no longer appears to hold distinct experiences for me," this is what I'm thinking as I'm unpacking and settling into our new space. It feels like I am going through circles, only a bit deeper each time. Each round challenges my eagerness to find a new underground and let my feet ground deeper into the wet soil of my life. As if new beginnings no longer feel so definite to hold such significance like they used to and they no longer feel like the closure of a previous chapter, not because I don't want to, but because the chapter continues for that, they don't feel like a fresh start either The next thought makes me worry for not getting all jacked up about this whole "new beginning" thing this time. I began wondering: What if I'm no longer as excited as I was about life, Does this mean I am not sure about the next move? Would that impact the way I show up in the world? And so on Then I remembered I committed to living the big life, and that moment was the new beginning. and from that point forward, I'm living it without the need for the "new beginnings" to save me I no longer need to close the chapter to go to the next, unlike what the self-help world has told me. I can let this moment form itself on top of the previous moments without the need for the "new beginnings" to define it. And so it is!
IYS Lesson 6: Hip Joint Health Lesson 6 of ๐ˆ๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž ๐˜๐จ๐ฎ๐ซ ๐’๐ช๐ฎ๐š๐ญ (๐ˆ๐˜๐’) ๐Œ๐ข๐ง๐ข-๐‚๐จ๐ฎ๐ซ๐ฌ๐ž Today's lesson: Improve your hip joint health to improve your squat Regaining your hip joint mobility can take your squat game to the next level; here is one hip joint mobility exercise shown with two different setups! The trick to this movement, fill up your hold torso with the breath, maintain whole-body tension, and do the exercise slowly with as much control as you possibly can master. The more controlled, the better! #FullRangeConditioning #FRCsm #hipmobility #ControlledArticularRotation #increaseneuromascularcontrol #improveyoursquat #improveyourhipjointhealth
Lesson 5 of ๐ˆ๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž ๐˜๐จ๐ฎ๐ซ ๐’๐ช๐ฎ๐š๐ญ (๐ˆ๐˜๐’) ๐Œ๐ข๐ง๐ข-๐‚๐จ๐ฎ๐ซ๐ฌ๐ž Today's lesson: Improve your pelvis health to improve your squat Your pelvis is supposed to move in all directions, but so many of us lose our pelvis mobility due to our lifestyle choices, injuries, etc. These two exercises + the breathing technique are my top picks to take your pelvis health to the next level. #pelvis mobility #nosijointpain #hipextension #ditchthelowerback #movetoimprove #movementisamedicine #improveyoursquat ##breathebettertomovebetter #ribbreathing
Lesson 4 of ๐ˆ๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž ๐˜๐จ๐ฎ๐ซ ๐’๐ช๐ฎ๐š๐ญ (๐ˆ๐˜๐’) ๐Œ๐ข๐ง๐ข-๐‚๐จ๐ฎ๐ซ๐ฌ๐ž Today's lesson: how to stay taller in your squat without feeling it in your lower back? Your ability to breathe into your upper back & side of your ribs + bring your ribs down and in on the exhale without flexing the spine= Give you a better core engagement The more core engagment= the more supported your squat becomes = the more upright you feel #ditchlowerbackpain #improveyoursquat #movebeyondinjury #spinehealth #pelvis health #movetoimprove #movebetter #strengthtraining #feetmobility #betterbreathingbettercore #breathebettertomovebetter #ribbreathing #360breathing #uprightsquat #betteryoursquat
Lesson 3 of ๐ˆ๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž ๐˜๐จ๐ฎ๐ซ ๐’๐ช๐ฎ๐š๐ญ (๐ˆ๐˜๐’) ๐Œ๐ข๐ง๐ข-๐‚๐จ๐ฎ๐ซ๐ฌ๐ž Today's lesson: which one is better for you? Hip or Quad Dominant Squat? Let's get this out of the way first, It's OK to move your knee over your toes in fact, it's needed for life So many human movements require you to have your knees over your toes, but for some people, the pre-requisite is not there for it to be done safely; that's why hip-dominant squat could be better for starters. For you to begin doing quad-dominant squat more safely (if you are new to this toes over knees notion), focus on: strengthening your feet (watch the first lesson) increasing knee & ankle mobility (watch the first lesson) improving pelvis stability & hip mobility More will be coming on the last point; stay tuned! #hipdominantsquat #quaddominantsquat #improveyoursquat #ditchkneepain #nokneepaininsquat #kneeovertoes #anklemobility #kneemobility #hipmobility #movetoimprove #movebetter #strengthtraining #feetmobility #hipmobility
Lesson 2 of ๐ˆ๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž ๐˜๐จ๐ฎ๐ซ ๐’๐ช๐ฎ๐š๐ญ (๐ˆ๐˜๐’) ๐Œ๐ข๐ง๐ข-๐‚๐จ๐ฎ๐ซ๐ฌ๐ž ๐Ÿ“ Today's lesson: Better Hip Extension = Stronger Feet Activation= Improved Squat Your ability to extend your hips is as essential as your hip flexion. Hip extension is the one that creates forward motion in your day-to-day activities. Two compensations I see in clients, 1๏ธโƒฃ Faking hip extension by hyperextending the knees that could result in knee injuries over time โžก๏ธ Tip to improve this: keep the knees soft and present your hips forward on your way back up from your squat 2๏ธโƒฃ Achieving hip extension by flexing the lumbar spine that results in lower back injuries โžก๏ธ Tip to improve this: present your hip forward while maintaining a stacked body position (keeping shoulders, hips, and knees stacked, no upper body leaning back) #ditchlowerbackpain #improveyoursquat #movebeyondinjury #spinehealth #pelvis health #hipextensionimprovement #movetoimprove #movebetter #strengthtraining #feetmobility #hipmobility
Welcome to ๐ˆ๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž ๐˜๐จ Welcome to ๐ˆ๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž ๐˜๐จ๐ฎ๐ซ ๐’๐ช๐ฎ๐š๐ญ (๐ˆ๐˜๐’) ๐Œ๐ข๐ง๐ข-๐‚๐จ๐ฎ๐ซ๐ฌ๐ž! The IYS Mini-Course will be posted in at least six in-depth lessons. Turn on your notification so you donโ€™t miss them. ๐Ÿ’ฅโšก๏ธSAVE & SHARE THEMโœจโ˜„๏ธ Today's lesson: Better Lower Leg Mobility = Improved Squat In this carousel, you'll learn how to: Strengthen your feet grip Improve your knee movement Increase your knee mobility Better your ankle mobility
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