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Health Blog
Thursday
Apr022015

Meet Linsyanne Owen! Pilates Mat instructor and NEW Fuerte Team Member!

Linsyanne Owen is a Seattle based movement artist who achieved a BFA in Dance from Cornish College of the Arts in 2013. She has had the wonderful opportunity to work with artists Wade Madsen, Michele Miller [Catapult Dance], Salt Horse, and Scott/Powell Performance among others. Her work has been presented at Seattle International Dance Festival as well On The Boards - 12 Minutes Max. Linsyanne is a mover at heart and values sharing, learning, and teaching all types of movement. She received her Pilates Matwork Certification in 2014 and builds classes focusing on healthy and mindful bodies.  In her daily practices, Linsyanne trains in Tai Chi, Kung Fu, and Yoga, while discovering movement within the city. 

Tuesday
Mar242015

That First Pull Up

 

That First Pull-up

By: Rachel Wenholz, CPT

Some of you may know that in place of a New Year’s Resolution my husband and I entered 2015 with a 3 month fitness challenge. My challenge was to do 1 pull-up while my husband’s challenge was to double his consecutive (single set) pull-up count (with professional massages on the line if we met our goals!). The ability to do a pull-up is in my opinion one of the most empowering displays of one’s physical strength and mental will; the task being to lift one’s body weight off the ground high enough to get your head over the bar. So what exactly is a pull-up and how is it different from a chin-up? Good question!

 

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A pull-up involves using an overhand grip on a bar high enough to reach with arms completely straight and pull oneself up so that one’s chin is higher than the bar. A chin-up is different in that it requires an underhand grip on the bar. Due to the differences in grips on the bar each of these exercises actually uses very different muscle groups! A pull-up relies primarily on your back muscles as well as shoulders, chest, and arms, whereas a chin-up primarily recruits your biceps and chest muscles as well as back and shoulders. So these exercises differ by much more than just the grip alone. It is for these reasons of primary muscle recruitment that women tend to have a high amount of difficulty with the pull-up. Women tend to have weak back muscles, which contribute to their inability to perform a pull-up, however, many women (and men for that matter) find the chin-up much easier to perform because they are able to engage their biceps and chest muscles which are usually more developed.

When I began this challenge I was unable to pull myself even halfway up when attempting a pull-up. At about 2 months into our challenge when I tested myself to see my current progress I was surprised that it just happened and suddenly my chin was above the bar (pictured above, my first pull-up!). It was a daunting goal because I was not sure that the workout plan I had made would work or the frequency of workouts would be enough and I was afraid of putting in all of the hard work to end up failing at the end of it all. After all, how does one prepare to do a movement they cannot do?

 

“The harder you work, the harder it is to surrender.” - Vince Lombardi

 

The accomplishment I felt on that day from what I had achieved through all of my hard work though was well worth it. I will continue to push on and aim higher: 2 pull-ups here I come!

I cannot emphasize enough the importance of dedication to your goal and just as important if not more so, an accountability partner, which for me was my husband who kept me going on days when I didn’t want to do my workout. At this time of year when summer is approaching you may be making new goals to get fit for summer or you may be feeling stuck and unaccomplished with new year’s goals that you haven’t yet achieved, let me encourage you to TELL someone about your goal. Find a friend to help keep you accountable or talk to a trainer today to help you come up with a routine to meet your goals and keep you accountable to stick to it!


Are you interested in following a workout routine to get to your first pull-up or increase your pull-up count? You can find a workout titled Pull-up Prep in the workout folder by the magazines courtesy of myself to get you started!

 

Thursday
Mar052015

Meet Amber Arndt Fuerte's New Trainer/Instructor!

 

Amber has her Bachelor's Degree in Exercise Science from the University of Puget Sound and her Master's in Public Health from A.T. Still Health Sciences University.  She has always been drawn to practices that challenge her mind-body awareness. She has been an avid outdoorswoman, enjoying activities such as rock climbing, kayaking, and mountaineering. Her passion for healthy living motivated her to work as a personal trainer, health behavior specialist, and yoga instructor. 

She believes that everyone can find a love and appreciation for exercise and healthy eating by exploring their options and finding their best fit. With her background in human physiology, she loves helping others to explore the body safely; with proper technique, emphasis on breath, and encouraging them to explore modifications and adjustments to find a way to challenge themselves both mentally and physically.

Amber will be teaching a new class HIIT! High Intensity Interval Training Fridays at 7am!

Monday
Mar022015

Adriana's "Spring Cleaning" Trip To Bali: 

Spring is always the season of bloom; it’s a time of rebirth. I guess that’s why I appreciate having four seasons. This winter was extra special to me. I reinvigorated my love for fitness in another form: Yoga. I had a great opportunity to do a yoga retreat in Bali this last month. It was quite refreshing to find that balance between strength and flexibility, between struggle and letting go, between what is pounding in my head when poses get hard, and the ease of letting go in my heart when I just surrendered and stopped trying so hard.

It has been almost two year since I did a side crow, and it happened on my last day at the Yoga Barn in Bali. My instructor, Murni, wouldn’t let it go until I did. It had been hard getting back into hand balancing of any activity since my surgery late 2013. But it’s time. I just had to travel almost 10,000 miles for it! But it’s what I’m working for so I just have to do it!

Bali was so refreshing for me in many ways. I got a chance to unplug and recharge my energy. I got a chance to focus on a department of fitness I hadn’t devoted a lot of time to even though I had been doing it for about 9 years. I traveled alone so I missed my family and they missed me. And most importantly it help me find that balance in life. I realized I had been working too much and so hard. They say in yoga, “when you have balance, you are powerful and grounded. When you lose balance you are thinking about it too much and get stuck in your head, literally.” That happens in life too. 

I got a chance to visit some of the world’s sacred temples and celebrate my birthday with early morning yoga, had a full moon, was purified in the holy springs of Tampak Siring (for 2hours since it was a hindu celabration).  I ate a great vegetarian meal and finished with a Tibetan gong meditation. It was very memorable.  It helped me really find that gratitude I was missing and allowed be to feel that connection with other people that were seeking the same thing, so the energy was great!

It’s funny how you can come from so many countries, backgrounds, and religion, yet you can share a sacred space called “self care”. It makes you a better member of your family and your community when you return to your normal life. That is what this spring will give us.

So my challenge during this season of spring, or break it down to one or two month or 40 days: How every you want to break it up so they can insure that you keep these new goals and you can measure them. I want to take out a habit and replace it with something else that better serves me. It can be small or big. The intention is to find out what I have been using to substituting for a well developed human spirit whose strength is bases upon a deep regard for one’s own self esteem, personal dignity, spiritual principles and self love.  We all have had to stuggle to find our inner road to self empowerment. I’ve had so do it when I was on my own at 14, when I left my families’ house, when and decided to leave a secure job to follow my passion. It happens about every 5 years so my habit is to give up some time and replace it with doing some of the challenging yoga poses: 20 mintues, 4 times a week. (Pincha, and twisting poses). I mostly did strength poses but I’m uncomfortable being on my elbows and loosening up my obliques and hip flexors. To sit still for 10 minutes a day in meditation. If you’re Catholic, you can use this time in Lent as your timeframe, but don’t just take a habit out replace it with something healthy. Whatever you believe, pull that into what you need to do for you this year. What’s it going to be?

Tuesday
Feb102015

As I begin to love myself...

 

February is usually a month for lovers but we forget to love ourselves. Treat yo’self! Take yourself out this Valentine’s Day by going out to eat, going to the gym, getting a new hair-do, or anything that makes you feel good about yourself. We have so much compassion for ourselves but we need to stop and think what we actually do for ourselves. I am devoting the entire year of 2015 to loving myself. Every year instead of a New Year’s resolution, I come up a yearly theme. The idea came from my sister Laura, who encouraged me to follow through with the goals that I made for myself. For the year 2015, the theme I chose was Love Yourself. It focuses on self-compassion which is to practice ways to make yourself healthy and happier. We all go through stress, bumps in the road, and simply feel defeated; this is why it is important to take care of yourself.

As a young adult in college, I am on a journey to find myself and to continue learning from my mistakes, for this reason I decided to treat myself as I want others to treat me. I constantly call myself “stupid” when I make I do something wrong or bad. We can all admit we forget to be gentle with ourselves and can be a bit harsh. For this reason, every week I write myself a little love note, treat myself to dinner or to new clothes, and find new ways to overcome fears. To keep me on track, I created a board on Pinterest with pins that are meaningful like quotes, images of goals, and examples of ways to love myself.

I had a relatable situation recently, where I had to realize my self-worth and respect myself. I was spending time with this guy for about five months, when I started to have feelings for him.  We enjoyed each other’s company by seeing each other very frequently until he reacted to his fear of commitment. He admitted that he did not feel the same way about me. I came by a blog about the “new side chick” which is basically a woman who confessed she wasted her time on a guy. After reading this, I still allowed myself to continue spending time with him even though I had this knowledge and ended up hurting myself. I realized that no matter what I did, it would never change how he feels about me. It sucks when you like someone who does not like you back. Now, I continue with self-compassion by not allowing myself to feel guilty about wasting my time and choosing to take some time to abandon these emotions I have with him. Make the smarter choice with yourself.

I also have a bigger goal in mind for the year which is to compete in a bikini competition in which Adriana Medina has been a great role model and mentor for me. As I started to go through training, my intended goal was to look good, turn heads, but as I continue this process I changed my mindset from wanting to look good to wanting to be strong especially when I out-lifted a male student at the IMA. I proved to myself how strong I am capable of and can be. This is another example of loving yourself as well as loving your body. I like to say my body is a masterpiece which I am creating. I will show off my hard work and dedication to my body at the end of June as I step on stage for the first time.

Have a great Valentine’s Day and remember to love yourself!

With love,

Anita I.

 

Link to the new side chick blog

http://misstnking.com/2014/12/29/the-new-side-chick-i-was-her/

Link to Pinterest Board

https://www.pinterest.com/anitai0980/2015-love-yourself/