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the exercise you should be doing

This is demonstrating the Quadruped extension or aka the Bird Dog exercise. Quadruped is the position where both hands and knees are on the ground. It is the starting position of crawling that all children do. When young babies are learning to walk, quadruped helps them develop curves in their spine and core strength. ForContinue reading “the exercise you should be doing”

body in a wretch? then STRETCH!

Stretching before and after your workout is crucial to your body’s overall development and will improve your overall joint movement, range of motion, and mobility. Sore after a workout? Probably because you didn’t properly warm-up and stretch those muscles. You can get away with a no warm-up routine for years, decades even. But, eventually, yourContinue reading “body in a wretch? then STRETCH!”

5 fit over 30 commandments to live buy

Don’t skip the warm-up: As we age, our muscles and tendons become less flexible and more subject to injury. A solid 10- to 15-minute warmup of light motion (not static stretching, which can actually cause damage when done cold) helps counteract that unavoidable truth. It’s time to start thinking of the warmup not as a thing you do beforeContinue reading “5 fit over 30 commandments to live buy”

how to foam roll for knee pain – video included

What is Myofascial Release Myofascial release is the application of low-intensity forces to soft tissues over a long period of time. Essentially, the purpose is to allow contracted muscles to relax, which improves blood flow and nutrient flow to the area. The effect is that muscles operate with smoother motion because of reduced internal rubbing.Continue reading “how to foam roll for knee pain – video included”

mobility flow – free DIY anywhere, anytime!

Using Mobility training to WARM UP, COOL DOWN or to BOOST MOOD can improve the range of motion of our joints and muscles. It can assist in improving our posture. Mobility training can alleviate ‘everyday’ aches and pains as well as improve our body awareness. Lee-Ann Watanabe’s Mobility Flow

ask a trainer – tight back & shoulders

Ask a Trainer Tuesday!  Q: My upper back and shoulders feel SO TIGHT. What can I do, Lee-Ann? A: Release, Mobilize and Lengthen!  STAY TUNED for my mini band circuit video that will cover this 3-step process: Release, Mobilize and Lengthen!  Will you try this? If so, the first one to send me a shortContinue reading “ask a trainer – tight back & shoulders”

Wellness Wednesdays with Dr. Erik Shimane

On Wednesdays, #2CWHI dishes about wellness and today, we had to highlight one of our MVPs – Dr. Erik Shimane of Epik Chiro! Dr. Erik Shimane, owner operator of Epik Chiro is on da team! He’s been keeping me in tip-top shape year after year, allowing my body to forge ahead with all of myContinue reading “Wellness Wednesdays with Dr. Erik Shimane”

buyer beware

From my previous entry, you know I’m on the hunt for a hip replacement (hahaha). In my search, I was on a bargain hunt since I do not have chiropractic care on my medical insurance. Casey, one of my 24cycle spin cult followers (wink-wink-wink) and every-so-often race buddy, referred me to Dr. Jin Kim at ManoaContinue reading “buyer beware”