1. Posterior hip mobilization
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.
2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers.
3. Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.
4. Ankle dorsiflexion
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.
5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation.GOOD FOR: Increasing mobility in the ankles, knees, and hips.
6. Couch stretch
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.
Music to stimulate being chased by a bear
Kiwi Limeade Popsicles
A *REAL* food treat perfect for those hot summer days. Can’t wait to make up a batch.
(Source: gimmesomeoven.com, via ruleofyum)
brianmyles04 asked: Hey what's your views on that Body By Vi shake
I could go into a long winded response on these and other weight loss shakes but seeing as how it would only boil down to this, I am going to keep it simple…
Eat Real Food.
Anything that makes health claims is generally more food science than actual food.
Save your money and put it towards high quality animal products and local, organic produce.
Anonymous asked: Hi Fi, Can you tell me where you got your chinning bar from please ? i have one but not with the toe hooks which would be awesome, love reading your blog inpires me to haul ass as you americans say, many thanks
The pull-up bar that I have in my house was given to me by a friend but I believe it came from her boyfriend’s “P90X” package.
There are no toe hooks - I simply wrapped my feet around the bar to hold myself upside down (carefully of course) in order to do the suspended sit ups.
I’m glad you are ‘hauling ass’ and taking names - keep it up!
and thanks for the kind words
Anatomy of a Deadlift
Compound Lifts > Anything
I am so sick of seeing individuals in the health/fitness community belittle and depreciate the performance of others.
“Oh you ONLY cleaned 95lbs? That’s a warmup for me..”
“You’re using 10lb dumbbells? Is that a joke?”
“I could do that in my sleep”
What exactly is this accomplishing other than discouraging people from taking an active role in the betterment of themselves? Your abilities are not threatened by the abilities of others - STOP acting like they are. For some, this is the first step in a long journey towards wellness - why would you insult such a positive thing?
All achievements, no matter how great or small, are acts of success and should be regarded as such. We should be supporting one another, not tearing each other apart."
- - PetiteFi
For those days when eggs & bacon just aren’t appealing…..
G.A.P.S. (Gut & Psychology Syndrome) Granola:
1 cup chopped pecans
1 cup raw pumpkin seeds
1 cup raw sunflower seeds
1 cup chopped cashews
1 cup shredded coconut
1/2 cup silvered almonds
1/2 cup raw honey (slightly warmed)
2 teaspoons cinnamon
1/2 tablespoon vanilla extract
*1 cup chopped dried fruit (optional)*
Heat oven to 350 degrees.
Combine all ingredients (except fruit) in large bowl and toss.
Spread on parchment paper lined baking sheet.
Bake for 15 to 30 minutes stirring every 5.
Remove from oven and stir in fruit.
Let cool and store in large glass mason jar.
Serve with milk of choice or full fat greek style yogurt or eat on the go raw!