STUCK IN NEGATIVITY? RELEASE EMOTIONAL RESIDUE WITH "THE BUG"

In these challenging times, emotions can easily get stuck in the body, because we hold them hostage and start to identify with them. Our thoughts manifest as emotions in the body and if we get stuck in a negative thought pattern, fear and anxiety we cause a lot of emotional toxic residue in the body. Through movement, we can help create an environment for the body where it’s easier to let go of the emotional residue. When we move our bodies, inflow to music when I play...I find that I can easier let go of emotional residue that is no longer serving me... here’s the bug, make sure to stay safe while doing it and have fun!

“Everyday now starts and ends with a 20 minute meditation learnt from Kjersti, during the day I use her nose breathing and movement meditations, I am also exercising everyday, and get great joy from finishing each workout with Kjersti’s signature exercise called The Bug! I have not felt this calm, happy and present in a long time, and I owe this to Kjersti”

— H Ben (The UK)

CREATIVE WORKOUTSWITH MINIMAL EQUIPMENT

My passion about for health and staying fit is growing and I want to share my recent training videos with you. As I love to train outside, I aim to take most of the workouts out in a natural setting. I always seek to be creative and have fun in life, and my workouts are no different. Check out some of the selected videos here or visit my youtube channel - please share with people you know want to get and stay shape

3 CORE WORKOUTS FOR BETTER SELF ESTEEM

A strong core is fundamental to perform your best in any activity. It's also linked to good self-esteem and and can help prevent injuries and bad posture. Make sure you switch between your core exercises for your lower back and your stomach muscles to create balance. 

PHOTOS: Nikol Herec

Plank to pull ins.

PIKES

The Mountain Climber.

Downward Phase: 

Inhale and slowly lower your body back to a plank position. Keep the torso rigid and head and spine aligned. Do not allow the low back or ribcage to sag. The intensity of this exercise can be increased by lengthening the straps and positioning your body further away from the anchor point of the bands.

Upward Phase: 

On an exhale, engage your abdominals. Bring your hips toward the ceiling and pull your legs toward your chest. Keep the legs straight and strong and toes pointed. Your feet should be glued together throughout the exercise. Continue the movement until your hips move directly over your shoulders in somewhat of a handstand position. Keep the torso rigid. Do not allow the spine to arch or bow.  

PIKE Description credit: www.acefitness.org/exercise-library-details/1/88/

PIKES

“Before using bands you should be able to effectively stabilize your low back with your core muscles, because these exercises are advanced.”

GLUTES & CORE WARM UP

In all seriousness of exercising and training, it's important to remember to have fun and get a little weird. These are warm up exercises are great because they can be done literally anywhere. They require little to no equipment and you even get to go upside down and see the world from a different perspective. Any bands can be used, but we recommend you choose a band with medium resistance, that is completed so you don't have to tie it. Your "glutes " will thank you for the warm welcome!

PHOTOS: Nikol Herec

Wrap the band around your shoulder and leg and move your leg up and down.Squeeze your butt when leg is in the straight position. Repeat 10 times on each side.

Position 1: Push your leg backwards and slightly up and squeeze your butt (Gluteus Maximus) in the end position. Do 5 sec holds in this position to make the exersice harder.

Position 2: Take your leg forward and bend the knee. Then move your leg back to position 1 immediately. 

 

Same exercise seen from back. Great way to warm up your "glutes" before any activity where legs are involved. Repeat 10 times.

Plank to single leg / single arm reach. Squeeze your butt at end position. Hold for more challenge. Alternate legs. Repeat 20 times (10 on each leg) 

Attention: Advanced exercise! Make sure you can do a head stand before attempting this. Go from the head stand upright position and slowly move your legs down towards the ground. Make sure to not go any farther than you can control. Stop no later than right before your feet touches the ground. Move your legs back to upright headstand position. repeat as many as you feel in control of

Work Out in the Garage

Working out can be hard to fit into a packed schedule, between work and other obligations. It can get costly too. That's why I have set up a creative little gym in the garage, so I can easily access "the gym" whenever I want. You don't need tons of equipment, just a few staple items will get you started out fine. I like the TRX ropes because you can do many different exercises using just that one tool. A yoga ball and an Indo board is perfect add on's and great for stability exercises . Other items I keep in my garage "cubby" is a coupe of dumbbells and a yoga mat + a regular basketball or soccer ball. Check back for tips on specific exercises for core and back.

Make your workouts fun!

To me physical activity plays a big role in our overall health & happiness. I make sure I do at least one training session a day. Some days when I feel like I "don't have time" to train, I try make my training more creative & fun. I always come back with a bigger smile on my face than before I worked out, because when we use our bodies, we release endorphins. Here is a fun little yoga strength / balance sequence from a hiking trip in YOSEMITE national park. It's a core focused practice that you should ease yourself into, shall you attempt on trying at home :) Happy training!