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Fuerte Fitness

Health Blog

Rolling into Relaxation

1/11/2025

 
Join me for a special muscle release and self-massage session on Jan 19 at the Fremont Health Club. Learn how to get rid of tension from your forearms to calves using massage balls.

Sign up HERE

Have you heard of nerve gliding, threading, or flossing?

3/22/2024

 
If your answer is "no," you aren't alone; it has only come up twice in my life. Once was in a yoga class, and the other was in a physical therapy appointment this year. I felt the difference, and wanted to share this with you.

Nerve gliding, threading, or flossing- also sometimes called mobilizations- can be done for chronic pain and tightness, often for the neck and shoulders. In yoga, I stood with a neutral spine and stretched out my right arm laterally with the palm up. Then I rotated my neck to the left 10 times or so. When I repeated the neck circles, I had less tension and a better range of motion.

With my physical therapist, I worked on my hips. My physical therapist had me perform gentle exercises to improve mobility and stretch the nerves to reduce irritation in my hip and hamstring. These exercises also improved my range of motion. I lay on my back with bent knees and picked one leg up. Then I interlaced my fingers behind my thigh, close to the knee, and bent and straightened my leg for 10 repetitions. It definitely improved the mobility in my hamstring. Therefore, I was able to attain balance on my right leg as well as use the right muscles because I wasn't so tight.

Try it, and you, too, will enjoy the benefits.
For neck and shoulders:
Kneel or stand with a neutral spine. Extend your left hand and arm with the palm facing upwards. Rotate your head to the right 10 times. Or tilt your right ear to left shoulder 10 times. Do 1-2 sets.
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For the hip or hamstrings:
Start lying with the left knee bent, and knee and interlace your fingers behind the right thigh. Bend and straighten the right leg for 10 repetitions. Do 2-3 sets.
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Myofascial Release

11/17/2023

 
Myo means muscle and fascia is the thin connective tissue that surrounds your muscle. It can get chronic when inflammation arises! We can do preventive work when we feel run down so that we don’t divert necessary resources from our immune system! Try something new.

Want more? Join the Holiday Challenge starting Nov 22. 6 weeks of workouts, mindfulness, mobility, and community- and it's free! Sign up today at www.fuertefitness.com.
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#fascialrelease #differenttraining

Why you should make time to stretch

2/15/2023

 
Stretching is an important part of your workout and keeps your muscles flexible, strong, and healthy. When you start your work out, you can increase the blood flow to your muscles by jogging or doing other gentle exercises. Then stretch for 5-10 minutes. This will increase oxygen and nutrient flow to your muscles and remove metabolic waste. At the end of your workout, stretch while your muscles are still warm to aid recovery. 

Being limber allows for greater range of motion, improving your physical performance. When you stretch, you improve your flexibility and protect your muscles from becoming tight or injured. It may not feel like stretching is as impactful as lifting weights or doing a HIIT workout, but if you skip it, you may find yourself with an injury that prevents you from doing the activities you love. It is an integral part of building strength.

You will definitely want to stretch the muscles you target in your workout, and some of these common areas include your chest, triceps, calves, and hamstrings. You can see me demonstrating these stretches in the slideshow.

Another idea for stretching your muscles and the fascia holding them in place is foam rolling. Together, stretching and foam rolling will keep your muscles loose and ready to work for you!

Find Your Balance

2/13/2023

 
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Fuerte Fitness is committed to improving your health and wellbeing, and Adriana is teaming up with Love and Light Healing to bring you a rejuvenation retreat. You deserve some "me time" to rest and reset. Break the cycle of busyness and burnout and discover wellness practices that enhance your life.

This retreat will be held in an intimate setting, and will include fitness, meditation, yoga, mental health, meal planning, and menus. With personalised attention and ample opportunity to reflect and get in touch with yourself, you will find what works for you and learn how to integrate it into your daily life.

You already know that you have to take care of yourself before you can take care of others. Make yourself a priority, fill your cup, and you will have more energy, more to give, and more zest for life.

Register HERE and make room for more ease in your life.
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Beacon Hill Studio
​
1321 S Nevada St, Seattle, WA 98108
Fremont Health Club
920 N 34th St #200, Seattle, WA 98103
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