Today’s workout focused on back and biceps, with 20 minutes of cardio at the end. Overall, it was a good workout with plenty of variety, using dumbells, resistance bands, a body bar, and a barbell.
One of my favorite exercises this week came with my legs and shoulders split on Sunday. I finished my workout with some kneeling squats and internally-rotated bent front shoulder raises. This brought a fantastic burn. The rest of the split was also very good, with some curtsy squats, overhead press (not shown), goblet squats (not shown), clamshells, glute extensions, upright rows, and a tri-series of shoulder raises.
The workout lasted about 45 minutes.
Posting my workouts again feels good; it keeps me motivated and inspired. Enjoy!
There is much going on in the country currently to present a facade of control. Sometimes control is a good quality in our human experience; however, much of the time control is only a fantasy that brings more harm.
While wanting control is natural, it also causes much suffering in our lives as we feel how little can actually be controlled. Rather than continuously reaching for a feeling of wellbeing through what we can control, I invite viewers in this video to experiment with surrendering control. A meditation is included.
Adding this alternating dynamic into a classic dumbbell chest press kicked up this exercise quite a bit. You have to do more stabilizing in the core. You will also feel the flexion in each arm a bit more because you have to deal with balancing the motion.
- Check your elbows and do not dip them below your shoulder height or the top of the bench (if you’re using a bench)
- You can do this exercise lying on the floor — that assures that your elbows do not dip down too low!
- Go heavy! Make sure that your weight amount is appropriate for your actual strength. After a set, you should feel the burn
For this Tarot Tuesday I used an the Sacred Geometry Activations Oracle deck, so it’s more like an “Oracle Tuesday.” The Divine Maculine card signals the focused start of an endeavor with consistent follow-through from start to finish. It also denotes protection, security, and structure. This card is tied to the material world, so focus your energies on what is happening in this plane of existence for you.
Helpers to internalize the meaning and value of this card include: bergamot and sandalwood essential oils, and tiger’s eye crystal.
For the full reading, check out my video on YouTube!
May you engage the energies of the divine masculine in your journeys throughout the week, and may they assist you in reaching your goals.
Merry meet, merry part, and merry meet again, my friends.
I love doing push ups on the incline, like using a step. I feel like I can go deeper into the chest and also sustain my movements more slowly. The incline makes the exercise a little bit more accessible for those who often go onto their knees for a push up. It also targets the chest differently, slightly. Adding the side plank at the top of the movement allowed for deeper engagement of the core.
- Keep the elbows pointed towards the back/side of the room at about a 45 degree angle rather than straight out at the shoulder. This protects the elbow and shoulder and also targets the chest better.
- Leverage your upper body weight toward the front of the motion rather than the back so that your weight is distributed over the work of the exercise.
- Knit the shoulder blades together.
- Keep a straight line from the crown of the head to the ankles.
- Don’t overextend on the plank when you open your arm to the ceiling (like I did in the first execution).
Lunges are wonderful when they’re done with good form! Anyone who has done a lunge with poor form knows the pain that can burst through the knee joint.
Today’s WOD is a lunge sequence using only body weight. It’s great to balancing and so the core is engaged, as well. The exercise targets the quadriceps, hamstrings, and glute muscles, of course.
Move with grace
Step back into a lunge. Be sure that your front knee aligns with your front toes and does not reach beyond your toes. Aim to keep your knee back, tracking with your ankle.
Propel forward toward Warrior III posture, maintaining balance.
Drive your back knee up and forward.
Step back and gently place the leg into position for a back lunge.
This morning’s Core Commitment class went well! It was my first virtual fitness class since I was sick yesterday for the grand opening — I know, right?!
There were a few tech problems during the class, which were frustrating. But after that was fixed, the class was smooth. I can still feel the burn in my abs and thighs and glutes as I type this post!
Standing Focus on the core
Today’s WOD is a Goddess Squat with DB Goalpost Side Bends. This standing core exercise primarily targets the transverse abdominus and the internal and external obliques. You need to engage your pelvic floor as well. The quadriceps and glutes and shoulders get a little pick-me-up with this exercise as they stabilize your body in the correct position.
Do the Exercise
- Get deep into a wide-legged goddess squat. Be sure that your knees and toes face the same direction. Hold this posture throughout the exercise!
- Lift arms into a “goalpost” position with elbows bent and palms facing forward. Try to keep elbows raised to shoulder height!
- Keeping your hips still, bend to one side aiming one bent elbow toward the hip bone. Use the core muscles to stabilize the upper body.
- For added intensity, reach the top arm overhead as you bend.
Enjoy the burn, my friends!
To welcome clients and participants to the studio, I made a little video saying hi!
Meta/Physical is a wellness studio offering fitness and yoga classes, ritual, personal training (starting February 2022), and reiki, massage, and nutrition (coming when the brick-and-mortar studio opens). We are body-positive and supportive in all wellness journeys. Our goal is to aid clients and participants in being braver in their bodies.
Today I did a high-energy cardio workout! Step aerobics is light and fun, and I did my own routine to some excellent music. It lifted my spirits and got me primed for a great day.
I used sections of my routine to make quick how-to videos for my Step 101 YouTube Series, which I created today, I’m excited to say!
Today I did my routine “Ground Control,” which was a lot of fun. Here are some of the additions to my series:
It’s a lot, right!? The workout was stellar and the videos came out OK, too!
Homeschooling your elementary school-aged child for the first time during a global pandemic, while you are working and also doing ALL. OF. THE. THINGS. was not expected to be easy — but did you expect that it would be THIS hard? I’ve heard even my teacher friends complain that they can teach students just fine, but when teaching their own children, it’s a battle that they just can’t win.
In this video I share some best practices and tips for new homeschoolers who are low on time and energy…and patience. You can reach your goals and also keep your sanity!
There are so many wonderful aspects of creating in order to please, entertain, or otherwise serve somebody else; however, creating strictly for your own purposes, to serve yourself, is a function with which many people lose touch as they grow. When one no longer creates for herself then a quest for acceptance from others that seemingly can never be filled, is created.
In this video, I talk about a need to come back to creating as a function of serving the self, and the importance of bringing that into focus once more.
Support me on patreon @ https://www.patreon.com/elanavery/
“Fantasy” is used to denote desire and not make-believe.
In this video, I present the idea that during the covid pandemic the subconscious may project a wish for illness due to societal and personal value systems. The “fantasy of illness” is a desire that acknowledges one’s understanding of self as a sickly individual in need of care from others; this is not necessarily a negative desire, but one that should be brought into awareness when moving toward the society that we wish to build together. A “fantasy of illness” does not indicate that one makes oneself ill but that a person may feel relief when the world around her begins to reflect her inner fears of being unwell.
I have been brave and making videos for some of my other outlets this month, so I figured: why not make a video journal for my wellness journey, too?