Turino Fitness

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Body Appreciation – Getting in Your Body

Your body is part of the gift of you. It is part of the WHOLE package.

This beautiful machine houses your spirit. It allows you to sense and feel, move through the world, give and receive love, communicate, do your work, create…

It’s important to connect with it in a way that feels good and right for you. Your body longs for you to celebrate, appreciate, feel it.

Click here on ideas to Get in Your Body

It can be as simple as a breath. But see how it feels to feel your edges, appreciate all the body does without your asking (breathing, digesting, regulating,) notice the areas of tension and/or pain and give them your attention and loving kindness, thank your body from head to toe.

See how it feels to BE in your body.

Peace, Sarah

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Body Appreciation – Awe, Wonder & Appreciation

Last post we talked about “The Disconnect” that can occur from the beautiful gift of our machines. It can happen for many reasons. But this disconnection is designed to never allow yourself to be satisfied or at home in your body.

And the messages from marketers are all around the superficial. Get thinner. Get stronger. Get whatever.

This can leave you chronically discontented with your physical body.

What if we stood back and looked at all your body DOES moment to moment? What is in that noticing, you could begin to stand in awe – wonder – and deep gratitude for the gift that is your body?

Click here to hear more.

Let me know what you think and how this shift goes for you.

Peace, Sarah


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Body Appreciation – The Disconnect

There is this thing that happens, for many reasons, that I call “The Disconnect.”

That moment when you disconnect from your beautiful body. All of a sudden you’re at odds with it. Frustrated with it. Disgusted by it.

Click here to watch a little about “The Disconnect” 

I watch my youngest running around and fully embodied in herself. It is a thing of beauty. I watch my oldest and remember the strange discomfort that happens when you’re a teenager – too tall, too thin, clutzy.

It is the human experience, but marketers take advantage of what is meant to be a stage. They prolong it so that a human never feels good and right in their skin.

  • Lose weight.
  • Boob implants.
  • Botox.
  • Tummy tucks.
  • Lipo
  • Photoshop

And this just scratches the surface.

The thing is – your body in whatever form is how you sense and feel and experience this life. We’re going to be talking more about appreciating your body in upcoming weeks. For now, start to notice the areas and spaces that you have a dislike, distaste, frustration with your body.

See where you hang out.

Peace, Sarah


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Spinal Mobility – Cat/Cow

One of the BEST GIFTS to give yourself is Spinal Mobility. It is the one practice I try and do every day. There are many practices that offer you spinal mobility and core stability. One fairly common one is moving from cat pose to cow pose.

It’s fun to watch people do cat/cow pose when I teach. Often I see the head leading the movement and the tail moving, but there isn’t any movement of the shoulder blades. Often people don’t move through this slowly, the slower you move – the more you’re asking your brain to get connected to the movement.

Feel jerky movements when you move slowly? GREAT that’s an indicator of sensory motor amnesia – or areas where your brain and muscles aren’t as connected as they could be. Every time you pass through, you’ll over yourself more and more connection.

This scapulothoracic area really gets sticky. Why? Because we use phones, computers, drive etc. A LOT. Our shoulders tend to round forward and we lose cortical awareness and control of our chest and upper back.

So let’s play with some spinal mobility. Let’s break apart cat/cow. You can break cat/cow into lots of pieces to feel more in the movement.

  1. Just move shoulder blades toward/away from spine.
  2. Just tilt tail up/down
  3. Do both. Notice your head doesn’t lead the movement, but naturally follows the undulation of your spine.
  4. Try rocking a little forward in your cow and a little back in your cat.
  5. Play with slowing down. Can you control the movement if you move slowly?

This video illustrates the above movements.

Other ways to play with it:

    • Try it seated in a chair.
    • Try it standing with hands on knees.

Enjoy! Sarah

 


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Inspired Mover – Irene Vuu

IreneThis is Irene. She is one of MANY women at my gym who inspire me. You’re going to see more of these amazing movers in the coming months.

Irene is just one of those people who seemed to latch on to CrossFit like a fish to water. I remember when she started – she seemed a little nervous, but more excited. Within a couple of months she was kicking some serious a##.

For me, it’s always about watching how someone moves. Irene moves really fluidly – she throws around a great deal of weight, but it’s like the barbells are an extension of her own body. It’s really fun to watch her move. She inspires me.

I think she’ll inspire you too. Here’s her story, in her own words:

Have you always been a mover?
Yes — maybe not always in a specific sport, but growing up, I’d much prefer doing Maker:S,Date:2017-1-17,Ver:6,Lens:Kan03,Act:Lar02,E-Ysomething active (swimming, playing tag, etc) over watching TV or reading. I ran cross country and track in high school, and then continued running leisurely (with some 5k’s, half-marathons, and 2 marathons) since then.

What are your favorite ways to move your body?
Most sports that don’t require aiming, haha. In general, I’m not the best athlete when it comes to sports where there’s a target/goal involved, so that’s why I stuck with running for so long. Prior to joining CrossFit and outside of running, I occasionally enjoyed yoga, swimming, biking, and hiking.

How/When did you find CrossFit?
My classmate had really brought it to my attention about 2-3 years ago. Before she mvimg_20180502_110828.jpgmentioned it, I thought it just was for superstar athletes who are ripped. During the training for my most recent TC marathon, I got really bored of training/running by myself, and running in general. I knew I had endurance locked down, but I never thought of myself as being “strong.” The winter and spring after that marathon, I tried ClassPass, which allowed me to check out different gyms and workouts. I knew I had wanted to join a CrossFit gym then, but I couldn’t get over how much it would cost me. Finally, I was enticed by Timberwolf, and the rest is history.

What do you like about it?
I like that it’s constantly a new/different challenge. If it’s not a challenge with burpees today, then it’s a challenge with deadlifts or pull-ups or double-unders or etc. Because there are so many movements, there’s always something to improve on. I’m not sure I’d ever be able to master all of the things I’d like to (Rachel Shores is goals AF). Also, I really enjoy the TWCF community. Even though most of the workouts are done individually, I can count on other gym members to push me through it.

Is moving your body important to you? Why?
Definitely. Not only is it a stress reliever, but I have to be active in order to balance the sitting I do all day at school, haha. Not only that, but in my mind, it’s a privilege to be able to move my body. Maker:S,Date:2017-1-17,Ver:6,Lens:Kan03,Act:Lar02,E-YOur bodies and the movements they can produce are gifts, and I consider myself lucky to be born relatively healthy and physically-able. I also think about how I don’t want to be sitting in my rocking chair 40 years from now thinking about how I wish I would’ve moved more when I was physically able to.

What have you learned?
I’ve learned so much about weights (in general) since joining CrossFit. I don’t feel as awkward walking into a weight room (there will always be awkwardness, haha). Also, I’ve learned more about my body and how it changes with the stresses I’m putting on it — how my shoulders take a lot of the hits that my hips aren’t helping with -_- (I really want to work on that).

What are your goals?
I want to be stronger – lift heavier (back squats and deadlifts), be able to a chest to bar, Maker:S,Date:2017-1-17,Ver:6,Lens:Kan03,Act:Lar02,E-Ymuscle up, handstand walk, and 2 double-unders in a row, and maybe also work on overhead lifts (snatches kill me). Another goal is do more research on nutrition, and how it can supplement/complement my workouts.

How does moving your body support the all of you?
Gives me a time and space to focus on me — because when you’re gasping for air after your 16th burpee, you’re not thinking about what frustrated you at work today or the many responsibilities you have to deal with after.

What advice do you have for people around movement?
Move in the way that goes with your flow and makes you happy and present.

MVIMG_20180502_111913

Thanks Irene! You’re an amazing mover.

I hope we’ll get to work out together again soon.

Until then, know that you are an inspiration.
xo, Sarah


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T3 – Two Trainers Talking / Goalsetting

T (1)Do you have a hard time figuring out goals and steps to reach them?

Do you get really excited about exercise programs and then fizzle out after a week or two?

Then this episode is for you.

Theresa Horne of Sisterhood of Strong and I have joined together for another vodcast. This episode dials in on how to get specific so you can bring action into your goals.

Click here to see it!

Also – maybe this Goalsetting worksheet will help you out. Copy of GOALSETTING

Good luck!


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Inspired Mover – Kate Havelin

kate by shore

This month Inspired Mover is Kate Havelin.

There is so much about Kate that inspires me. She has written a bunch of books – her latest that I highly recommend is called Explore Twin Cities Outdoors and please check out her blog Going Places where she writes about her travels, activism (the story on her arrest with BLM is outstanding), art and nature.

kate flowers.jpgKate is breathtakingly beautiful and seems to have no attachment to it. She is self-assured, incredibly smart, talented and articulate. She is also tremendously humble and loving with a deep desire to serve and make the world a better place.

Also, Kate is a kick-ass mover.
1) At Bootcamp, she always challenges herself.
2) She meets herself wherever she is on the day she comes to class. She modifies as she needs to without worrying about what anyone else thinks.
3) She moves in many different ways – paddling, yoga, walking, hiking…

Here’s Kate’s story in her own words:

What do you like about getting out into nature?

Being outside– exploring alone in the woods, strolling through parks, or walking along the river– makes me feel connected and part of the world. It’s a treat to hear wind kate kayak.jpgthrough trees, waves whooshing, birds chirping, people biking, walking, paddling along the river– it’s life in action! I feel lucky that I’ve gotten to explore nature for my work. I hiked dozens of trails to research my new trail guide, Explore Twin Cities Outdoors, which will be out this spring. It’s fun to get out and see new places!

Have you always liked to move your body?

Growing up, I had a big disconnect between my mind and my body. I believed that the ‘me’ that mattered was only from the neck up, my head. My body was just this thing that wasn’t the real me. I played sports– field hockey, soccer, lacrosse, but never considered myself an athlete. I was a writer, student, etc. I didn’t like my body, always thought my neck, legs were too big.

Kate outdoorsIn college, when I began running, just to run, I began shifting my idea of who I was. Running, at first, let me cope with a broken heart. In time, running helped me connect my body and head. I saw that I was strong and could run long distances. I was happy with what my body could accomplish and began to accept how I looked.

Is movement something you feel like you ‘have to’ do or something you ‘like to’ do?

I hear and read about how so many people have to force themselves to move their bodies. Sure, there are mornings when I want to turn the 5 AM alarm off and burrow Kate Nature1under the blankets, but I know when I get up, have coffee, and get moving, it’s the best way to start the day. That said, this morning, I did not set the alarm since i stayed up too late and know I needed sleep more than AM exercise. I do try to be balanced, and not force myself to exercise if other parts of my life are too crazy (ie. Too much work, not enough sleep, injuries that need rest more than movement)

Why do you like to move?

I know that exercise makes me happy and keeps me balanced. Moving my body– running, walking, Boot Camp, yoga– helps my mind as much or more than it helps my body. I am so thankful that I like exercise.

What are your favorite ways to move?

Kate Smiling.jpgFor three plus decades, running was the activity I loved most. I ran when I was antsy, sad, bored, angry. I ran regularly from my junior year in college until two years ago. I ran 18 marathons, along with a few ultra-marathons, in a decade, starting when I turned 40. By age 55, my body let me know running wasn’t working for me anymore. I have scant cartilage in my right knee, and I’ve accepted that I can’t run anymore. I miss the joy and freedom of running, moving through time and woods, like an animal, my mind floating free. I’m grateful for every mile, every race I had. Now, I focus on finding joy in other ways to move. Kayaking is the the closest thing to running I’ve found. It’s a delight to step into a kayak, paddle alone on kate nature3the water, and use my body to float free in the world. I can’t wait to get out and kayak this year. Until then, I’m enjoying working up a sweat at Boot Camp with you, Tula yoga classes, using cross-trainers, exercise bikes, rowing machines, and free weights at my gym, the Jewish Community Center, and walking outside. It’s been a treat to walk outdoors in California and Arizona this winter, with my husband. Hiking hilly trails, being in nature, is a delight. After breaking my wrist slipping on ice in December 2016, I’m really cautious about winter walking in Minnesota. But even here, I’ve been able to get outside and walk. Soon, I’ll be able to bike outside again!

Does your body feel differently now that you’re older when you move? In what way?

Kate by Sign.jpgI joke that aging is like playing Twister– having to focus on injuries and sore spots, Left wrist! Right foot! I’m 57 and expect that I will have to do more to keep my body flexible and healthy enough so I can keep moving. And I’m motivated to keep active. I know I have to manage my weight so my bones and joints aren’t forced to deal with excess pounds. I know I can’t do everything I used to do, and I will find new activities that suit my body– less pounding, no jumping, more stretching, more time in the pool, on a bike, in a kayak.

Does getting older frustrate you in any way or no?

The alternative to getting older is being dead. I don’t want to live forever, but for as long as I can, I want to keep moving.

How is your love of travel and exploration and movement connected?

I love, love, love seeing new places, heading out on trails and streets where I don’t know what’s around the bend. That’s a thrill of traveling.

What do you like about getting out into nature?

Kate Nature2Being outside– exploring alone in the woods, strolling through parks, or walking along crowded city sidewalks– makes me feel connected and part of the world. It’s a treat to hear wind through trees, waves whooshing, birds chirping, people, bikes, cars, and buses passing– it’s life in action!

How does moving your body support the all of you?

I get stressed easily and moving helps balance that stress.

What advice do you have for us?

Find some way of moving your body that makes you happy. Maybe it’s walking around a lake with a friend. Maybe it’s Tai Chi or martial arts. Maybe it’s swimming alone or racing with hundreds of people. All of us are animals who need to use our bodies.

Thank you Kate for inspiring me and so many others. xo