New 1/2 hour Strength and Flexibility Class Saturdays at 8:45am

New 1/2 hour Strength and Flexibility Class Saturdays at 8:45am

Today, most men are a combination of tight shoulders, tight backs, tight hips and tight legs – all of which is connected to weak core muscles and poor breathing patterns.  Most of the workouts that men do focus on strengthening these peripheral parts of the body (arms, legs, back, shoulders, etc.), and pay little attention to integrating core strength with the breath. 

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Have you ever thought about the important role your feet play in your daily life?

Seriously your feet touch the ground whenever standing, not to mention all the other impacts we impose on those two little guys. Walking, running, jumping and wearing the not so perfect shoes (Yes ladies that directed at us).

Our feet are much more than how we walk around they are the foundation of our bodies. As well as the foundation of most athletic activities. That means if we work to keep them healthy we can help keep you healthy and moving.

We spend much of our lives taking our feet for granted - if we are lucky. If we're not, we suffer one or more of the painful, often debilitating conditions that can affect the feet. That's why your feet are so important and why you need to take care of them.

The foot is a complex structure of 26 bones (One-quarter of the bones in the human body) 33 joints, and is layered with an intertwining web of more than 120 muscles, ligaments, and nerves. The arches enable the foot to support the weight of the body, provide an ideal distribution of body weight over the hard and soft tissues of the foot, and provide leverage when walking. They yield as weight is applied and spring back when weight is lifted, helping to absorb shock.

Pain in the foot indicates that there may be something wrong with either the interaction of internal structures of the foot or with the how the foot is interacting with external influences. Many times correction in the feet help with knee, hip, and back pain

You may have noticed in some classes lately we've been paying some special attention to our feet and ankles. Here are two simple exercises you can do at home or at your desk that will help strength those little guys.

HEEL LIFTS is a great exercise as it helps to strengthen the feet, ankles, and calves in the lower leg, while improving flexibility.

Exercise: Standing with weight placement equal from big toe to pinky toe and into the heel. Slowly and deliberately roll your weight forward through the middle of foot to the ball of your foot making sure the weight stays even (no rolling in or out), then continue up to toes as you lift your heel off the floor as high as you can stay balanced. Hold for a second at the top, and then slowly lower.

Repeat 10-20 repetitions.

 

TOE LIFTS (Dorsiflexion of the foot) is one of the single best exercises you can do to improve your balance!

As we age the muscle on the top of the foot weakens and it causes us to shuffle our feet along. This weakness causes us to trip on cracks, rugs, or whatever else may be in our way because we are too weak to lift the foot over the object.

Exercise: Sitting or standing with heels directly under knees. Lift your toes of one foot off the floor while the rest of your foot remains on the floor. Try to articulate one toe at a time (this may take some practice) You will feel the work on the top of your foot and into the shins.

Repeat 50-100 lifts to the point of fatigue in the muscle.

Sara Benson is co-owner of CrossFit Reanimated where she works as a Pilates Instructor, and coaches CrossFit.

Interested in learning more about our Pilates offering and how we can help? Fill out the form below and we'll get in touch.

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How Pilates can help your squat

Come see how Pilates can help your squat!

What is all this Pilates talk about and why should I give it a try? Some of us have heard things like you have a pelvic tilt, butt wink, immature squat etc. Without getting into the anatomy associated with these conditions, we just want to improve our squat.

Now why are we talking about the squat you might ask? Squats are an essential functional exercise creating strength needed for everyday activities; getting up from a chair, getting off the toilet, climbing stairs, and picking something up from the floor. Not to mention who doesn’t want a really nice looking behind?!

How do we get our squat from looking like this to…

…more like this, our natural state we had as a small child

First it takes time and work. We need to undo years of sitting in a poor position. If you start incorporating Pilates work into your current regimen you’ll start to see improvements. The goal is to lengthen tight muscles that pull the body out of ideal posture and to strengthen the muscles that hold the body into a more ideal posture. The hamstrings and hip flexors need to be stretched and the lower abdominals and gluteus muscles need to be activated (The Core).     

We’ll use the Pilates method to work on these areas as well as the rest of the body.  It all starts with what we call the Powerhouse working from the core to extremity. We want to work on the entire body as a whole, not just the parts and pieces of the body. You could work on just your ankles and/or your shoulders, but the whole movement won’t come together if we haven’t worked the rest of the body. 

So what are you waiting for? Try something new and add a Pilates session to your weekly CrossFit program.  We’re sure it will help improve not only your squats, but many of other movements as well.

Group classes and Private sessions available at CrossFit Reanimated