My Core…Brace it? WHAT?!

I recently did a blog post about “There’s More to the Core”. I also have a blog post about the Deadbug. This has now prompted me to talk about this concept of bracing further, but in such a way, that the average person reading this can grasp it on a basic level.

I want to explain my choice of picture accompaniment! Ha-ha-ha. When I was looking for a picture that best showed what bracing
the core is, it was one of those conundrums again of, well, what
best represents bracing the core? There were so many options. I
decided to go for the feeling or what people will experience when bracing. The funny thing about this picture is, the photographer
says its a guy laughing…..to me I see bracing! LOL 

But if you think about it….when you laugh really hard, you are
actually bracing your core…. 

I have a client who I have had on a consistent basis for about 2
years 3 times weekly. When I was teaching her the deadbug, the
bracing concept did not come easily…. we worked at it for a long
time! One day I said something pretty funny, I made her
laugh while she was doing a deadbug and all of a sudden, BOOM! She felt the brace! Her core turned on, and she felt the hard brace with her back glued to the mat…..EUREKA! We were both so
elated!

I said to her, if ever you can’t find the brace I need from you to be
able to crush my hand into the mat and not let my fingers wiggle,
start laughing. She has now been able to consistently find that
brace, not only in the deadbug, but in many other exercises. Her
mind and body are really starting to connect, and there have
been a lot more AHA moments on a consistent basis.
Congratulations to Rita for not only reaching Baby Hardcore
Status, but starting to graduate to the next level! 

The other thing I have noticed over time, is the more experienced I become the more methods I can access within my brain to get
the concept across. The client-trainer relationship is a two way
street. While I teach my clients, my clients teach me. I love it! 

I have many types of exercises with both regressions and
progressions to help clients develop their ability to brace, as well
as different modes of teaching to get the concept across. No
matter what way you learn best, I can tap into your learning needs so you 100% get this!

Back to the picture! The Deadbug even though its one of those
exercises that looks like nothing, if done correctly you should feel an absolute torture! I see this man’s bracing through laughter in
two ways, amusement and pleasure, and also grimacing through
torture….hahaha..yes I am an oddball, but whatever…that’s me!
LOL  

Remember, being able to brace your core is a large determining
factor in how well you do in daily life currently and in the future. 

Tell me
Have you already mastered bracing your core?
OR
Have you learned how to brace your core, but are still not able to
do it correctly 100% of the time?
OR
Do you need to learn how to brace your core?
(you have never heard of it, or have heard of it but don’t know
how to do it or have tried and have no idea if you are doing it
correctly)

I hope everyone is enjoying their weekend!
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There is MORE to the CORE

Photo by Corey Motta on Unsplash

If you are looking to get amazing abs, there are far more effective exercises to be doing than crunches. I could run a whole course on why this is so, and what you should be doing instead. But this is just a post to get you thinking and to realize that there is far more to the core than meets the eye. 

When I was looking for a picture to go with this post, it was difficult because I thought, most people will expect a picture of someone’s six pack, but that’s not all the core is. I could use a picture of someone doing a sport or an exercise, but that still doesn’t truly represent the core. Some people might think, well what does someone with a body that looks like that have to do with me, or, I will never do that sport or never be able to do that move, so why will I identify with that picture?

This is why I chose this Photo. These two men doing what they are doing has nothing to do with anything most of you will likely ever do, and yet it has everything to do with every part of the core that is involved plus much more in your bodies and so is very relevant for everyone. 

Get ready, I have a major news flash! haha!! Some of you may already know this. Our core is made up of many parts, and our entire trunk from about the glutes up to the shoulder girdle is ALL Core! The full front and back! If you train your body only in isolation, you will do your body a disservice. You could seriously injure yourself either with an acute injury or through repetition cause a chronic injury and/or serious postural issues. There is so much more to say, but its really something that needs more time spent to teach people about. 

I will return to this picture. Man #1 requires overall core stability and strength in order to support man #2 on his shoulders. He also needs flexibility and mobility. Not only that, but he needs full body stabilization through large muscle groups and small stabilizer muscles within the main core unit and the rest of the body (and you know man #2’s end goal is to totally stand up tall on top of man #1. Who knows…maybe he is even planning a crazy flip or something!). Man #2 needs everything man #1 has, plus the added requirement of balance. Another news flash….balance and stability are not one in the same, and you can’t have one without the other. These need to be trained differently.  Both man #1 and #2 need the ability to use different breathing techniques in conjunction with how they use their overall core unit in order to execute what they are doing or are about to do.

So everyone, if you don’t train your full core unit, and the entire body in an INTEGRATED way, no amount of isolation exercises is going to do you any favors. What good is a body if it can’t move well?! If you train for functionality for activities of daily living, or for a sport or activity you may do, the side effect is great looking abs and body (provided you support proper training with proper nutrition). 

You may be wondering now, how do I start to get myself working towards the right things?

Are you thinking, OH MAN….. I had no idea the body was that complicated, and now I think I have no idea what I am doing when I go to the gym, and no wonder I am not seeing any changes in my body!

 

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Partnering with a Health & Wellness Company

For years, I have been wanting to add something to my business so I could provide my clients and more people in general with access to high quality health and fitness supplements. The research has been long, sometimes laborious and sometimes down right annoying! I have found the perfect Health and Wellness Company to partner with and I have started using their products. My mission is to educate people about Usana and how it can help their health!

Usana is a company that has been around for 25 years and provides people with exceptional high-quality pharmaceutical grade health and wellness supplementation for men, women and children. Usana is approved by Doctors and 8 of their products can be found in the Compendium of Pharmaceuticals and Specialties (CPS). When I seek to work with a partner on something or go to learn with someone, I only ever seek out the best!        

As I plan to prepare my body for an upcoming photo shoot for my new website, I decided what better timing than to start with Usana’s 5 day RESET program. I am usually not into the idea of meal replacement shakes, but I can’t knock it unless I try it. Good thing is, you drink 3 shakes a day providing you with all the protein, fats, fibers and carbohydrates required, but you also get to still eat 2-3 whole food snacks a day.  Its working well so far!  I would highly recommend it to anyone who is looking for a kick-start into further weight-loss.          

I would not suggest anyone eat like this on a long-term basis. Its strictly to be done for 5 days, only a few times a year. Generally, you will hear me say, “eat your meals, don’t drink them, your body was built to go through a full digestive and absorption process”.           

So often people will tell me about digestive issues, bloating etc (because they drink shakes/ green drinks etc. ALL the time).  Another thing is, if you have digestive issues or didn’t lose weight on a shake system it could be because of what your shakes/meal replacements are made of.  Usana’s FREE shakes are gluten free, dairy free, and made with NON-GMO plant protein. As well, if you do a shake system and add extra things into your shake, you must recalculate how much you can have in other snacks through the day.    Myself I just do the plain shake and have the snacks. Sometimes I add extra to my snacks or add an extra snack because although the Usana 5-day RESET suggests moderate exercise, that’s not me. Nothing I do is moderate intensity level, so i must adjust the plan to suit my caloric needs. But guess what?! I am still losing weight, and I never feel hungrier than i normally do when I am just eating normal.

The 5 day RESET is great for curbing cravings for sugar! I have found all my cravings have been curbed (yes, even trainers get cravings!) You also have a daily probiotic with it as well supplement with necessary micronutrients needed for excellent cellular health.           

I plan to report on my results soon! My 5th day was on Friday May 3rd!            

Anyone interested in learning more about Usana and how it can help you check out my site!                                                                                     

                       I want to learn more about USANA                                                                                        

Meal Planning 101

Meal Planning. What can I say about meal planning/meal prep?

A lot of clients just starting out don’t even know where to begin. Along with all the other lifestyle changes that need to happen when choosing to learn about and develop a healthier lifestyle, meal prep can be quite a daunting task! But, it doesn’t have to be. I will share some basic tips to help you to get started.

  1. Set aside time during the week to decide what you would like to eat the following week for all your meals and snacks. Lay it out on your computer/phone in a chart, spreadsheet or a piece of paper (whatever suits you best).
  2. Make your grocery list
  3. Decide where you are going to schedule time in for grocery shopping and meal prep on your calendar and keep those days and times consistent.
  4. Go grocery shopping which may include buying containers to both store food and carry food with you to work/class.
  5. Start meal prep.

Some people buy enough to prep for the entire week. Some people who have meal prep down to a T may even meal prep twice a week, making enough at the beginning of the week up until say Wednesday, then Wednesday making enough to last until Saturday.

There are so many other details involved in Meal Planning and Prepping, but these are some guidelines to get you started. When you can be organized in your meals, your workouts/training sessions with your trainer, and everything else, become that much easier and you will see more consistent and faster results because you are consistent with your nutritional intake.

Not sure you can deal with doing it all?

Need some healthy recipe ideas and grocery lists to go with them? Join my mailing list to find out how you can get these so all you have to worry about is meal prep! When you join you will receive a free gift.

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Prepping Asparagus for the oven. Olive oil, salt and pepper, and a little bit of red pepper flakes

Why Bellydance?

WHY Belly Dance?!

Why would someone want to belly dance you may ask?

Well, there are so many reasons why people should bellydance!

If you are worried about it being a sexual thing, don’t worry, its less sexual than it is sensual in its movements. Originally the history of belly dance started as a dance developed by women for women.

Although there are misconceptions about what belly dance really is, be assured, and anyone can correct me, but it only became sexualized by men. Funnily enough, now belly dance has taken the entire world by storm and there are amazing male belly dancers as well. That being said, I welcome everyone into my classes.

If you are worried about showing your midsection? Guess what?! You don’t have to unless you feel comfortable doing so. In belly dance classes, you can wear whatever you feel comfortable in. You can wear a full length tank top or t-shirt, or you can wear something showing your midsection. The main thing is, no matter the level of coverage, it should be form fitting so as your belly dance instructor, I can properly see your body movements.

If you decide to start performing in small student shows or even professionally one day, that’s another level and even there, there are options on coverage level. Main point here is, do not let this stop you from learning. I want my students to be comfortable coming to class.

Besides being really fun… I share a list of other reasons to belly dance. Some may come with an explanation.

  1. learning about how your body moves and feels

Starting your fitness journey doesn’t always need to start in the gym.

The way i teach belly dance (based on Hadia’s Amazing Body Logic System), you learn what muscles create certain belly dance moves, how these muscles are meant to work to create those movements and in turn you develop a greater sense of body awareness. So many people’s brains are detached from their bodies. I help you reconnect mind and body through belly dance. The methods I use to teach with, also provide the body with a nice massage!

   2. learning what it can do for your overall mind, body and soul.

Once you start to see how my methods to teach this dance art work, and you get more comfortable and confident in your abilities, you will see how belly dance starts to collectively affect your mind body and soul positively. I haven’t met a person yet, including myself, that this has not happened to.


3. learning that every person’s body, mind and soul is unique and so belly dance will empower each of you in a different way     

I think this is self explanatory. Every individual is unique. I expect feedback on this to be very different for everyone .

    4. learning about your strengths and weaknesses and having the courage to work on weaknesses in order to build them into strengths

Learning anything new will allow this to happen, but I find learning how your body works is an excellent avenue for this type of growth.

    5.            getting a great workout in a fun, safe and friendly environment

   6. allowing yourself to learn about a new culture while having fun and making friends

7.   allowing yourself to use your body for something it was built to do BELLY DANCE

If you want to bring fitness and health, joy and empowerment into your life, then come out and learn what belly dance can do for you!

Teaching at Carmen Romero’s Dance Studio

   If this convinces you to come try out a class, I invite you to a free demo class on:

Wednesday May 15th @12-1:30 pm at Training Spaces, 567 College Street West, Toronto, ON

          To reserve your spot in this free trial class please visit

https://live.vcita.com/site/kellykinetics or email kelly@kellykineticsonline.com to confirm you spot in this class

KellyKinetics ( aka Caliana – Alhambra Dance Hafla)

         

          

Spring Updates

Happy April!!

Photo Credit – pablo-guerrero-from unsplash

Spring has finally sprung, and things at KellyKinetics are in full swing.

I have been getting myself reorganized and ready to bring the best of myself to you.

While I have been working towards developing my business, my source of part-time income as a contract employee has suddenly changed. My wish to be fully running on KellyKinetics has arrived, just way sooner than I anticipated!

Tax season is here! Have you done yours already, or have you not even started. Take this as a reminder that it is time to start if you haven’t already.

What’s happening now?

With Spring’s arrival, it’s time to think about new beginnings as the birds, flowers, trees and grass come back to life!

If your goal is to look and feel great for summer, the time to start is now!  Really the time to start for summer bodies is December/January…. But most people don’t realize that. A Lot of people wait until June, and then expect a miracle! Forget that…it is not realistic. I work on realistic goals with people. The next best time to start working on that body is March/April. Contact me to start with an initial consultation.  If you have other aspects of your life you want to work on, you can book a free 30 min call with me that will help me learn how best to help you.

There will be a variety of different emails and blogs you will see in any given month. Watch for them, there will be some great stuff coming your way.

I am currently working on the development of my new website, I have a 6 month plan for completion and by September it should be available.

What’s coming up next Month?!

I am working on developing some free introductory Bellydance classes and Beginner Bootcamps for people to try out and with interest I will start full sessions. Watch for emails and announcements regarding these. Likely as we are already into April, you can expect some starting in May. I will offer these free classes out of a variety of locations so you can choose where is best for you. Be sure to tell family, friends, and coworkers. The more the merrier!

I also plan to run a Mother’s Day promotion as of May 1st on personal training. Be sure to watch for it. If you’re mom needs to work on their health, this is the perfect gift to help them. If you are a mother who wants to work on goals and be a positive role model in your children’s lives give yourself a gift or ask for this as a gift.

Stay Connected!

You have access to me here, through email (by joining my emailing list), my facebook page, and instagram page. If you are a twitter fanatic, I am there too! Just look for KellyKinetics. Follow me. Invite your friends, family and coworkers to my pages as well.

I won’t keep you any longer, most people don’t have time to read a lengthy novel! Haha

Have a Great Day, and I look forward to sharing much more with you.

Kelly

Facebook Live Interview

Its been a while since i have written anything in my blog. Yet again, there is a ton going on! I am working hard towards developing the online side of my KellyKinetics business. I am working with 2 different coaches whose focuses are different so that I can progress my business in the best possible way. One is Cherene Francis a phenomenal Branding and Marketing Coach and the other is RU Anderson an amazing Personal Trainer who took the years of trial and error to develop a successful system for trainers to be successful online coaches.

On February 7th I will be a Guest Speaker and have a vendor booth at an event called Get Your Sexy Back.

Here is the eventbrite link to the event and here is the live facebook interview.

If you come out you will hear me talk in more depth about obstacles I have overcome in life which have got me to where I am today in the position to help women reach their goals. I will also have some great freebies to give away. There will be many excellent speakers and vendors. But there will also be entertainment and more! I can’t wait! Hope to see you there.

Facebook Live Interview

https://www.eventbrite.ca/e/get-your-sexy-back-2019-tickets-54412420013?utm-medium=discovery&utm-campaign=social&utm-content=attendeeshare&aff=escb&utm-source=cp&utm-term=listing