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TABATAMAMA!

TABATAMAMA FLYERhow its done

I am not a fan of workout videos. People get hurt, people get discouraged. You need someone by your side to guide you in form, in breathing, etc. I am there for you, by you, to watch you, and offer you modifications if necessary. In TABATAMAMA, I suggest you begin with slow movements, modifications, and working out the form and breathing before you attack.

Tabata is 8 rounds of 8 exercises. 20 seconds of what you can do with 10 second breaks. a 30 second break between each round. Your entire body, every muscle group, will be worked!

Here’s an example of a class:
Round 1: SQUATS. I monitor to see if your knees remain over your ankles and not past your toes. Are your shoulders back? Are you breathing properly: inhale down, exhale up. This is for lower body and core. 
Round 2: PLANKS. Is your back straight? Hips aligned with your spine? Shoulders back? I may split this with SIDE PLANKS, meaning every other set will be a Side Plank. Try not to clench your fist in the side plank. Align your spine and neck. Stack or stagger your feet. Raise your arm once you are aligned. One side might be stronger than the other. This is for entire body, spine, and core.
Round 3: WINDMILLS. Lay on your back on the mat and swing your legs in 3 different directions. Breathe as you wish (up with the inhale or down with the inhale). Split this with BICYCLE LEGS. Run your legs in the air like you’re riding a bike. Windmills are for the entire core, love handles included. Bicycle legs for legs and core.
Round 4: WALKING LUNGES. Very important again to keep your knees over your ankles. Step and sink down. Let the back leg control the motion, and think that the spine is connected with the back leg. Don’t lunge forward, but step and sink downward. Inhale down, exhale up. For core and legs.
Round 5: HIGH KNEES. Mixing in cardio and plyometrics with resistance training is very important. Run in place while bringing your knees up high. We will do 4 rounds of this, so don’t burn yourself out in the first set. Split this with ol’ fashioned JUMPING JACKS for a complete cardio round! For the heart.
Round 6: PUSH-UPS. Begin with the plank and lower yourself down. Again, inhale down and exhale up. Begin with a modified push-up, on your knees. Do what you can  Again, we will split this round with MOUNTAIN CLIMBERS. Begin in a plank and kick the knees into the chest. Lift the foot as you do. Start slow because there are 4 rounds of this. Push-ups are for upper body and core, mountain climbers are for full body and heart because it’s part cardio.
Round 7: OBLIQUE DIPS. We are going to get on our feet and slow it down for these. Very slight movements for the obliques, the love handles. Standing with one arm up, dip to the opposite side with your back straight. Try not to dip the hips. Try to use your core to lift the lowered arm, and imagine your lowered arm is dead – don’t lift the shoulder! We will do each side 2 times, and then we will do the same with both arms up. The last 2 rounds we will bend back slightly and bend forward slightly to really hit the obliques.
Round 8: TOE REACHES. Back on the mat for these. With feet in the air, or just knees, we will inhale first, then reach for those toes with an exhale. Really attack the stomach’s ab muscles. Split-set this with BRIDGES. Remaining on the back, tuck in the shoulder blades, rest your arms by your sides, and bring the knees back until they touch or near your longest fingers. Lifting the hips up and down, without touching the ground, work with what breathing technique works best for you. The last set we will hold the hips up in the air. Great for the lower back and hamstrings (back upper legs) and a nice stretch for the anterior body.

WELL DONE! THAT’S TABATAMAMA!

NOW WE STRETCH!

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TABATAMAMA ON FACEBOOK

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TRX SUSPENSION TRAINING FOR SENIORS

Meet Sylvia.

Just 20-30 minutes of Walking each day is great especially for those who find themselves sitting for most of the day.

Just 20-30 minutes of Walking each day is great especially for those who find themselves sitting for most of the day.

Even though age is just a number, the fact that Sylvia is 93 and is still going strong is wonderful.  Part of our routine is the simple act of walking.  In order to this, she needs to push herself up from her chair, plant her feet firmly down, and lift her body into a comfortable upright position, to then grab a hold of the handles of her walker.  Push and lift.  Those are the actions simplified.  PUSH / LIFT.  This action I consider an exercise in and of itself: the ability to lift oneself out from a chair.  It’s a challenge not only for Sylvia sometimes, but for many seniors.  The cooperation of many muscles is necessary for this movement: those in the shoulders (front deltoids) and upper arms (triceps), chest (deltoids), lower back (latissimus dorsi), core (rectus abdominus), and legs (quadriceps).  Push.  Lift.  A “warm-up” method sometimes used is a 1,2,3-lift!  Whereby Sylvia rocks with a little lift on each number, with the big push and lift on #3.

I decided to add in the TRX Suspension Trainer to incorporate more muscles in a PULL / LIFT method.  Not only does this exercise put more effort into the major muscles not being used as much in the PUSH/LIFT method: arms (biceps now more than triceps), shoulders (rear more so than front deltoids), upper back (rhomboids, scapula), legs (hamstrings now more than quadriceps), and core, it also mimics the act if one was to fall.  Grip is also strengthened.  This is extremely important as we get older.  How to lift oneself up off the ground.  I have clients, with whom I am able to do exercises on the floor, that need to hold onto to either my arm or something nearby to stand.  The “row” exercise on the TRX is a fantastic way to develop this ability, not only physically but mentally, and be comfortable with lifting one’s own body.

If they’re able, I work on planks with my clients, and pushups of different modifications, to be comfortable and strong enough to either hold themselves up, or push themselves up off the ground.  However, I learned that in most situations, with either training clients or witnessing falls in the senior community, the person has had the ability to roll themselves over to then have assistance or find something to hold onto.  It’s the second part – the pulling and lifting, that is the essential second half of being able to get up off the ground.

A story I like to share was once I was working at a gym in a senior community.  A woman of senior age fell as she tried to step up over the curb and onto the sidewalk.  A woman of senior age tried to help.  He fell.  This is when I was notified and ran to see them both struggling in the parking lot.  I helped them each individually, with a female employee’s assistance.  If not to help yourself get off the ground, be strong enough to help someone you’re with.

Please consult with your physician before attempting any personal training routine.  You may contact with me any questions or comments below.  Check out these links for more information:

Gentle Movement for Seniors on Magic Sandbox

“Fitting in Health”: the articles

The Importance of Functional Movement in Seniors

TRX Suspension Training

Wedding Vows on Canvas!

CLICK HERE TO ENTER THE ETSY SHOP OF MAGIC SANDBOX! *

Wedding Vows on Canvas

A sample.
(click the photo to enlarge)

* 20% Thank You Fee to those who refer me to a new client.

CLICK HERE TO ENTER THE ETSY SHOP OF MAGIC SANDBOX! *

Canvas on wall

sample on wall.
(click the photo to enter etsy shop)

To showcase the words that you and your honey shared on the most important day of your lives is one of the most special ways to display your promises to one another. Moreover, to include them on your favorite photo from your wedding day, embraced, smiling, or otherwise in extreme happiness, is truly a beautiful and personal one-of-a-kind piece of art.

> The canvas may or may not wrap around the edges. This depends on your choice and photo dimensions. If not, a color of your choice may be used as the trim.
> The text does not have to be only vows, it may only be names, dates, a memory, etc… your choice of course.
> I will work with you on spelling and layout.
> All prices below include labor:
8×10 = $55
11×14 = $65
12×18 = $80
16×20 = $95
18×24 = $100
24×36= $125

* 20% Thank You Fee to those who refer me to a new client.

CLICK HERE TO ENTER THE ETSY SHOP OF MAGIC SANDBOX! *

Video

Our First Dance. October, 19th 2013

Bay Isles Beach Club

choreographed by Carly Marie

 

Shrink to Life

Personal message by Coach Carey:

I have been fat.
I have been thin.
I have been an exercise fanatic.
I have been someone who loves nothing more than sleeping.
I have been a sad, exhausted, bitter, too-tired, too-lazy, too-unmotivated to lose weight, depressive.
I have been a happy, fit, full of energy, full of life, go-getter.

I have been loving and kind.
I have been angry and mean.

I can admit that when my weight goes up, it has made me feel trapped from enjoying my life.
I can admit that when I’m thin and healthy, I am at my best. I am my kindest and most open. I am happy.

It’s not just about the way I look, it’s about the way I feel.
I have lost weight and said to myself, this is it. The weight will never come back and I will always stay at my healthiest…
and then I’ve gained the weight again.

I have finally found a way to break the cycle, to end the roller coasters.
I want to share my new found health and zest for life with everyone I know.

It’s easy to feel trapped when you battle extra weight.
The cycle of losing and gaining weight is frustrating and can easily spiral out of control.
Put an end to the roller coaster once and for all.
Free yourself and see how much fun life can be.

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16 pounds in 90 days!
Ask me how!

CONTACT COACH CAREY

Helpful blogs:

From Carey’s kitchen:

Maintenance Phase Meals

Maintenance Phase Meals

Lean and Green Meals

Lean and Green Meals

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“Follow” ShrinkToLife!

Other ways to contact Coach Carey:

shrinktolife.com
shrinktolife@gmail.com

More from Carey Yaruss:

Head Nurse/Assistant Manager, Bear Creek Veterinary Alternatives:
phone: 941-312-6825
fax: 941-487-7363
Music! 
Food! 
Pets! 
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