Summer Days
I am waiting for the summer heat to come, it seems to be here for a moment then gone the next. Saturday we had 3 or 4 thunderstorms, sunday was gorgeous and monday it rained noooon stop. It's so confusing. I just want a few days of consistent warm weather and clear skies. DAMN.
These shorts are my go-to for this summer, high waisted, ripped up and perfect with tees, bodysuits, and kimonos. So basically all I own. All I want to is to be comfortable, especially when it starts getting really warm. I mean, if that warm weather ever decides to happen here.
Outfit: Shorts/shoes-Winners, Bodysuit-Simons, Kimono-F21 (old), Necklace-Miss Boss, Sunnies-Simons
Tight Hips
I have yet to encounter a client come in who does not have tightness in their hips. Tight hips are a very common problem for a lot of individuals, myself included. Whether the cause be from a sedentary lifestyle causing the muscles to shorten and become weak, or overuse causing them to become overactive and tight, both need help to perform proper range of motion. Releasing, stretching and performing dynamic movement can help create a lot more mobility through the hips and can help you squat deeper, improve your posture or alleviate pain.
Release work
Grab a lacrosse ball, place it about 2 inches to the left or right of your bellybutton but still along the inside of your hip bone. Place a heavy object such as a kettle ball on top and apply pressure, this one can be difficult to locate but is very helpful to release. Hold down for 60 seconds or more before moving on
Lay with your quad on the foam roller, but closer to your hip joint to release the quad muscle that attaches over your hip. Again roll until you find a spot that is uncomfortable then apply pressure for 60 seconds or more
Stretches
Deep Lunge
Bring leg outside hands, maintain proper posture (not rounding through shoulders here) other leg can be straight or with knee on the ground hold 30s each side
Half Kneeling Side Lunge
Have the one leg bent with knee on ground, sink into that side to feel a stretch along inner thigh
Banded Distractions
Helps move you in and out of the range of motion create space in the joint.
Push hips forward while band pulls back on you, move in and out of this position 10x
Pigeon pose, have the band attached to inside of thigh, move side to side in this position 10x
Dynamic Mobility
90 90 shin switches, create a z with legs, keep one foot planted as you move hips over and switch which leg is in the front position, back and forth 10x. Try to perform drill without using hands to support
Quadruped to thread through. In a quadruped position (hands under shoulders, knees under hips) place weight on right hands and kick right leg through (bottom photo) and then come back to starting position 10x per side
Standing hip hurdles. Bring knee up and open hip to side and then back, without shifting weight too much try to maintain upright position. From back position bring it all the way back to front. 10x per leg.
New Uniform
The weather has been very up and down, raining one minute, hot the next. It's frustrating to plan our duke walks let alone plan a goddamn outfit. Layers it is! These pants are comfy af, and I have a pair of black, and mustard yellow ones that are going around in rotation pretty heavily. I wear them to work with a simple tee or out for coffee with a tank and some jewelry.
Sassy AF.
Mr. Duke is quite clearly the best part of this whole outfit, he's way cuter than me and such a good lil' poser haha. He has been so grumpy with the rain but luckily it was his birthday this past week and got to gobble down a burger. He had cancer last year, I think he earned that burger for sure. What a good guy.
Outfit: Top/shoes-Winners, Pants-Dynamite, Necklaces-Miss Boss, Sunnies-Red Ribbon, Jean Jacket-F21 (old)
Outdoor Kettle Bell Workout
1. Plank Row 20 seconds per arm
Weight over one arm extended on the box or bench, plank position from knees or toes and perform a single arm row, elbow coming in tight to the body. 
2. Extended arm Windmill 20 seconds per side
Feet shoulder distance apart, one leg pointed out slightly, extend arm overhead, sink into one side push hip out, and come back to standing straight. Photo is the end range of motion, for starting standing straight up with one arm extended overhead
3. Single leg Squat 20 seconds per side
Hold kettlebell or weight in front, sink into one leg come down until seated and push up to standing.
4. Squat to rotate and press 20 seconds per side
Sink into a squatted position, as you come up rotate off the one toe and turn to overhead press. A little bit like a golf swing in the way you twist off the back leg and rotate through torso.
5. Single Arm Swing (to snatch if you can) 20 seconds per arm
Ensure you're creating a hinge pattern, and pop through the hips without arching the lower back
6. Curtsy Lunge (dog optional) 20 seconds per leg
Sink into hip and bring leg behind and down, push off front leg to come back up to standing
Sharp Tongued
It was hot hot hot here last week and it's feeling much like summer. In accordance I have busted out my denim shorts and kimono collection. I love me a good summer kimono because it lets me keep covered from getting a sunburn but also is so lightweight feels like I'm wearing nothing at all, nothing at all, nothing at all. Damn sexy flanders
Moving right along, this body suit is a recent purchase (got it mothers day) from Workhall, they were having a buy one get one free sale and I found this bodysuit and a gorgeous silk dress that is also perfect for the summer heat. I love the colour of this bodysuit and it's quite flattering if I do say so myself, I've already worn this baby a few times. Also my feminist bling necklace is newish and I am obsessed. Say it loud and wear it proud sistas!
Outfit: Bodysuit- Workhall, Kimono- Oak & Fort, Shorts-Winners, Slides-Winners, Sunnies-Simons, Necklaces (Feminist)- Gem&co, Star Necklace-Miss Boss.
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