Hi!
Here Katja is working glutes, hamstrings, calves, abs as well as her back muscles (isometrically). This exercise must be performed properly or it can be quite dangerous. And please progress slowly with the weights (dumbbells or bar). I mostly see deadlifts done with atrocious form that can injure the back. Yikes! Please message me if you have any questions about weight training form or how to begin any training. I am also available for nutrition coaching.
Thanks!
MK
Hi!
I just LOVE my refrigerator stocked with healthy, mostly plant based food. It makes me so happy! Only great choices here and when you do that, it becomes addicting really. Plus eating like this keeps me fit, lean and energized. Try it! And if you have trouble, let me know. I can take you grocery shopping. Fun!
… from my very respected colleague and now author Eric Minkwitz. He is also a lifelong friend. Thanks Eric! I am honored. Can’t wait to read your book. My client’s son just bought his copy. Congratulations!
Hi!
Just getting back from this amazing place with my best girlfriend ever. You can see why I go every year for the past 25+. We SUP’d (Stand up paddled) every day, hiked, watched the baby Osprey get her wings, ate great food and drank fantastic organic Chardonnays, plus rowed the canoe over to our neighbors for dinners.
What a fantastic time! All love, all laughs, and all good vibes with everyone, everyday. I swear it couldn’t have been better except that it went by too fast.
Cheers and have a great rest of tour holiday weekend!
Love, mk
Hi!
Ok so now that my left arm is out of the sling, these little 8 lb. dumbbells feel more like 12’s but onward! At least I kept my lower body going.
Here I’m targeting glutes especially gluteus medius, important for keeping my foot plant properly weighted to the outside and not heavy on my arch. That helps protect my knees. I’m also keeping my heels heavy and balls of my feet light. This fires glutes better without overdoing quads.
Then also by holding dumbbells here, my back, shoulders and triceps are working. And finally, I’m keeping my abs very tense to hold my ribcage and spine up and in neutral, the ideal position.
I LOVE this combo and added also lateral squats moving down the studio. No breaks. It’s tough but really fun!
Hi!
I’m finally out of a sling just in time for summer- hooray! Looking forward to doing these two fav things of mine (left). Plus, meet one of my longest, fittest clients/girlfriends Chris (right). You wouldn’t believe her age! Our so-called secrets to staying fit? Not secrets at all really. We both just won’t accept anything but staying as fit and healthy as possible, we believe we can, and we do the things to stay healthy and fit everyday. But that doesn’t mean that we didn’t stop by Blue Star Donuts Sunday after our kale salads, (had one each) or that we didn’t have two glasses of wine, too, or that we never order guacamole and chips at Sausal restaurant in El Segundo (to name a few normal things..).
The key is we consistently strength train, run, bike, and eat mostly plant based. Also, our ab routine does NOT include any of these awful, recycled, outdated exercises, such as:
No:
crunches, full sit ups with feet hooked, straight leg raises, planks GALORE, decline sit ups (yikes!).
We do include:
Yes:
Squats & lunges (great ab/core exercises), standing med ball twists with stability, heavy ropes, med ball throws.. to name a few. *I teach my clients that every exercise is an ab exercise.
Questions/comments? Let me know. Enjoy!
A lot of articles are written about how often you should get up and walk around. Or you could buy a standing desk, etc. But too few articles are written about simply changing your habit and how easy it is. The bottom line: how badly do you want to feel better? Because we all know that movement keeps us feeling less achy and stiff and allows us to be able to walk, hike, and do all of the activities we want to do. All it takes is a little time each day to get up often from your computer and soon you want be able to sit there (I’m like this as I walk around on my patio writing..) for very long at all. Boom.. habit changed. No more ‘work’!
MK Super Sessions Professional Personal Training & Nutrition Coaching 