Category

Core

woman stretching

Brush up on Body Alignment With These 6 Tips!

By | Core, Feet, Glutes, Hip, online personal training

Sometimes, it’s easy to forget why we exercise. Of course, you know it’s good for you, and obviously there are plenty of physiological and psychological benefits to boot. But one thing that is often forgotten about is the most basic of all- exercise helps us to move! It moves your blood, greases up those creaky joints, circulates our breath, and ultimately keeps us active and mobile as we age. Whilst all physical activity is beneficial, there are better ways to move. Understanding and maintaining the correct body alignment can also build our focus and awareness, and helps us to stay calm and grounded throughout the day!

What Is the Correct Body Alignment?

From the moment we are born we learn how to move. First, we sit up. Then crawl, and once we’re up and on our feet it’s almost impossible to stop us again. As a child, your body is naturally aligned and your bones more flexible. BUT, as we age every injury, niggling pain and misstep causes us to overcorrect, and can actually move us further and further away from a normal, natural posture.

Have you ever been to a specialist citing back pain, to have them tell you it’s coming from your legs? Maybe your hip goes out every now and again, your knees give you grief, or an old sporting injury is limiting what you can do. Realigning your body, and reminding it that there is a way to move naturally, can take away all of those aches and pains, and help you reach your other health and wellness goals, faster!

You Can Talk the Talk, but Can You Walk the Walk?

woman walking on beach

Reforming and correcting your body alignment is a process. It starts by first admitting that there are ‘better’ ways for your body to move. Once you have discovered this, it’s a matter of showing (training) your body how to move in a pain-free and more beneficial way. The human body is incredible and adaptable, once you show it a better path it will gravitate towards it until it becomes a normal part of your physical self.

You can start by asking yourself this- do I walk properly? It may seem ridiculous, you’ve been walking since you could stand on two feet, how could it possibly be wrong? Again- you have been walking your whole life, but an imbalance can lead to compromise, and before you know it the simple act of walking can be taking you further from the correct body alignment. Check out this article from our friends at Baseline Health for more.

Needless to say, getting the basics right can make a huge difference to your joints and mobility. It can also help you to step up your training, improve your results and reach your fitness goals faster.

6 Simple Ways to Realign Your Body

Retraining your body into the correct shapes doesn’t have to be dull. There are plenty of ways to improve your body alignment while exercising, giving you the benefits of both. So, other than walking, let’s take a look at some simple ways to improve and correct your alignment:

1. Warm-up and Warm down

Most of us know the importance of warming up. It’s crucial to any form of exercise and can keep you moving longer. However, the warm down is just as important and is often disregarded at the end of a workout. The slow cooling down after exercise can help to regulate blood flow, but more importantly, it reduces muscle tension which may pull you out of the correct body alignment.

2. Build a Strong Foundation (core)

Your core is the powerhouse of the body. It relates to your entire midsection, from your glutes to your hips, abs to the lower back. Without a strong foundation (core) to move from, your body is more likely to overcompensate with a particular muscle group. This can lead to a tilted pelvis, tight hamstrings, poor upper body posture and more. So, train your core muscle groups, and especially your booty, to help realign your posture.

3. Wear the Right Shoes

Good posture and alignment begin with your feet. Not only are they our contact point with the ground, but they can also impact every other joint or muscle in the body. Creating and maintaining a healthy posture, therefore, begins with the feet and ankles. Properly fitted shoes lay a solid foundation for your posture and the alignment of the spine. They can also reduce ankle, knee and hip pain, and align your body for exercise.

4. Yoga

One of the best ways to improve your body alignment, whilst also building your mental awareness and resilience is yoga. It can help to improve your flexibility, train muscle groups and strength without force, and improve on your core strength and stability- all of which are crucial to realigning your body. Yoga and other meditative practices can also help you to build your awareness and pay attention to your body. This mind/body connection can help you to identify when and where your pains are from and take corrective actions in the moment.

5. Go Slow

Realigning your posture isn’t something that will happen overnight. Like all good things, it will take time. After all, you’re trying to re-train years of bad habits or compromises.

Similar to yoga, other practices that focus on awareness, and the slow movement of muscles and joints can also be beneficial. Low impact activities like Tai Chi can help you to improve your balance points and focus. They can also help to build strength and stability in your core, and realign your spine.

6. Train With a Qualified Personal Trainer

Recently, research has proven that training with a qualified personal trainer will improve your health and fitness results. However, the benefits go much deeper than this, as a qualified personal trainer:

  • Can teach and/or correct your form and posture while exercising
  • Will explain which muscles are active and which are at rest in a certain movement. This can help to build your mind/muscle connections, and determine if you are compensating with the incorrect muscle group.
  • Can help you to implement small changes each week, which will lead to drastic corrections of your body alignment and posture over time.

At Turnfit, our team of qualified personal trainers have the knowledge and expertise to help correct your posture and realign your body. In normal circumstances, our team is on hand to show you in person how to implement the small postural changes required. However we have also developed our own health and wellness app to help improve your alignment from the comfort of your home, and with regular video coaching calls, we can help you to correct your form before it becomes a bad habit.

How Can I Join The Turnfit Family?

If you’re ready to improve your habits, body alignment and health, you’re only one step away.

Click here to learn more about our packages, and choose the one which best suits your needs. We will send you an invite to download the Turnfit app and set up a time to complete your FREE video assessment call.

Then, make sure you join our community on Facebook for up to date information, access to the team, and a whole host of other free resources, training programs, boot camps and more!

Don’t forget- you can help your friends and family to stay healthy, and earn up to one-month FREE membership when you refer 4 friends– the best part is they can start with ANY package!

For more information about our programs or packages, or about any of our resources please don’t hesitate to reach out and connect:

Call: 778-887-0660

Email: info@turnfit.ca

Website: https://turnfit.ca/

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We’re always available to help you improve your health and fitness goals!


About Turnfit Personal Trainers

Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.

With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver.

Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.

For more information, please visit Turnfit.ca, join our community on Facebook and take advantage of all of our FREE content by subscribing to our YouTube channel.

We look forward to hearing from you!

-David Turnbull

Training your booty can improve your core, strength, and flexibility

Build Your Booty and Boost Your Health!

By | Core, Glutes, Leg, Lower back

The booty is in! And yes, if you want to be on the front page of magazines it’s going to take a long time to build it. But even basic exercises that build your booty can improve your posture and range of motion. Did you know they can also increase your flexibility and energy levels, and quite literally putting the spring back in your step? Training your booty can improve your core, strength, and flexibility

Today we’re going to look at the muscles that make up the coveted booty, why they’re so important to our physical wellbeing, and how you can use these simple techniques to keep your booty engaged throughout the day- not just in the gym!

Is the Booty Really All It’s Cracked up to Be?

Booty, bottom, bum. It doesn’t matter how you refer to it, the fact is that the booty comprises one of the largest muscle groups in your body. Learning the proper techniques to strengthen and build these muscles are the key to increasing your power, improving your posture and giving you the dynamic strength it requires to keep moving all day long.

Breaking Down the Booty

Your backside is actually comprised of 3 separate muscles, with a few tendons and ligaments thrown in for good measure. We have the gluteus:

  1.      Maximus- this is the largest muscle in the body, and controls our thigh extensions (like when rising from a squat/sitting position), or generating the power and drive we use to run. 
  2.      Medius- controls the movements of the hips and external rotators, as well as the movement of your upper leg, like being able to lift your legs out to the side of your body (abduction).
  3.      Minimus- this is the internal rotator of the hip, which along with the medius helps in lifting your legs away from your body, but also controls the inward rotation of your hips.

When it comes to building that peach-shaped butt, however, you need to take into account the supporting muscle groups too! That means to really accelerate your results (and to do it safely) you need to actively engage the quads, hamstrings, core, and stabilizers. You also need to perform movements that support a full range of motion- that’s why building a bouncy butt is so good for you in the first place!

When you train these large muscle groups properly, the body releases positive endorphins. This can help to regulate fatigue and give you more bounce in your step every day! At the same time, they can help to facilitate improved rest and rates of recovery– two vital components in maintaining physical homeostasis. The flow-on effects from these improved states of being can also make it easier to manage:

  • Stress
  • Weight
  • Motivation

Convinced it’s a good move to get moving?

Correct form is more important for your booty than heavy weights

Correct form is more important for your booty than heavy weights

Give Your Butt a Boost With These 5 Exercises!

Before we get into the exercises themselves, let’s take a moment to really emphasize a few parts:

1. Building your booty takes time. Because of this, it is very easy for people to quickly increase the resistance level and try to shortcut their way there. You need to remember that to really build your backside you need to also strengthen the muscle groups around it. Namely your quads, hamstrings, lower back, core, and adductors.

Change exercises and repetitions often to keep things fresh. Otherwise you’ll slow your results and potentially increase the risk of strain and injury.
So step one, go SLOW, and use the correct form.

2. A simple way to increase the resistance level, rather than with weights, is to use a booty band. Trust us when we say they really do work!

3. Once you have the movements and posture correct, you’ll begin to notice other ways to engage these muscles throughout your day.
You can train your booty almost every time you walk outside!

If you take the time to learn the correct technique, you will learn how to engage these muscles all day long! 

Not only will you feel better, but you’ll also find opportunities to perform the same movements throughout your day. Whether it’s something simple like standing or sitting or converting your new butt-lifting power into better choices- like taking the stairs instead of the escalator- you can revel in the fact that you’re doing your body a huge favor! 

Now that you understand the importance of these muscles and using the correct technique, let’s dive into 5 simple exercises so that you can build a boss booty!

1.     Squats/ box squat

 

2.     Hip thrusts

 

3.     Walking Lunges (with or without dumbells)

 

4.     Step-Ups

 

5.     Leg lifts/clams

 

Bonus! 

If you’re looking for something more challenging, or simply wanting to change up the movements you can do at home, try adding bands into the mix! As a bonus, we’ve included a few bonus exercises for you to try.

Banded Kneeling Squat

Banded hip hinge

Squat lateral Leg Slide

Ready to commit to your health? Contact us now for your free consultation, and train from the comfort of your own home with our online courses! Take me there!

The best Core Workout Is NOT A 6 Minute Ab Routine

By | Blog, Core

 

It’s time to get one thing straight- a strong core has nothing to do with having washboard abs. Your core is the center of power and energy transfer in the body. It is literally responsible for getting you out of bed, helping you to bend, stretch and balance, protecting your spine and keeping you upright. Better yet, you can improve your core strength regardless of your fitness level, and once you learn to engage it properly you can keep it working throughout your day, regardless of the activity!

Check out our full blog article on free health tips, tricks and hacks to getting the core of your dreams.

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Planks are a great way to train your core

Why Your Mid-Section Should Be the Core of Your Workout

By | Blog, Breathing, Core

It’s time to get one thing straight- a strong core has nothing to do with having washboard abs. Your core is the center of power and energy transfer in the body. It is literally responsible for getting you out of bed, helping you to bend, stretch and balance, protecting your spine and keeping you upright. Better yet, you can improve your core strength regardless of your fitness level, and once you learn to engage it properly you can keep it working throughout your day, regardless of the activity!

Planks are a great way to train your core

Why Is Training Your Core so Important?

The core is possibly one of the most neglected parts of a workout routine. Sure it can take a while to build the strength and will-power to actually enjoy working on your abs, but these aren’t just ‘mirror muscles’- they’re the powerhouse of the human body. Not only do they literally help you stay upright, but they also control movement from and around your pelvis, and are the connector between your upper and lower body- transferring energy and force between them. 

If you don’t take the time to build your core stability you are more than likely going to compensate with other muscles, which can very quickly lead to back and neck pain but can also cause pain and discomfort in your hips and knees. 

When we use the term ‘core’ we’re referring to all of the muscles around the mid-section. These means your:

  • Abdominal muscles
  • External and internal oblique muscles 
  • Lower back muscles
  • Pelvis and hip flexors
  • Glutes
  • Pelvic floor muscles
  • Diaphragm

When you consider these muscles are imperative in balance and stabilization, as well as the control of movement, side flexion, and most importantly- breathing- we can answer emphatically that yes, training your core is important! 

Strengthen Your Core and Stabilize Your Body

Before we dive into some of the exercises you can do at home to begin (or continue) building your core strength, there are a few key lessons to understand before you get started.

1. Engage Your Core

To strengthen your core muscles, you need to actually engage them. It sounds simple, but all too often we see people using momentum or incorrect form, and greatly increasing the risk of injury, pain, and discomfort.
 

2. Use the Magic Formula

There is a magic formula for all exercises that engage your midsection. Using a 2-2-4 formula, the primary focus of these movements needs to be on the eccentric contraction (usually the ‘down’ phase of a movement) in order to fully engage and work the core.

In order to do this, we perform movements with two seconds concentric contraction (the ‘up’ phase), a two-second pause at the top (make sure you keep that core switched on!), and a 4 second ‘down’ phase, to really focus on the mind-muscle connection and get the most from each rep.

 

3. Don’t Forget to Breathe

The breath, especially properly timed breath, is imperative in any workout. Deflating the lungs at the right time can help you to fold, whilst inflating them can help to brace your lower back and spine and lift you back into position.

Of course, learning to use your breath to brace your body is an important step to fully engaging your core, but training your core isn’t all just sit-ups and crunches. Learning to consciously control your breath and working your diaphragmatic muscles can reduce stress, lower body fat, and help power you through your workouts. 

Build Your Core from Your Lounge Room

Now that you understand the importance of starting right, let’s look at some exercises you can do at home to help improve your core strength, balance, stability, and range of motion. 

Bird Dog

Wall Sits

Dead Bug (with or without bands)

Russian Twist

Mountain Climbers

Plank

Plank Twist

Bonus: Use Your Breath to Engage Your Core

 

With the right technique, you can perform these movements anywhere, anytime.

But the hardest part is staying on track, and staying accountable! That’s why we’re giving away 1 month of free online personal training

Simply use the code ‘firstmonth’ at checkout, or get in touch with us at info@turnfit.ca to find out more 🙂 

How to do a 4 Point Kneeling Position

By | Blog, Core, Shoulder

How to perform a 4 Point Kneeling Position with TurnFit Personal Trainers and guest Kennedy Hindley

This position is a prerequisite to some of the more advanced movements. Ensuring you have your positioning correct, means you will be more efficient and reduce the risk of injury.

Steps
1. On all fours, your hands should be directly underneath your shoulders and knees directly beneath the hips. Your arms should be fully lengthened but avoid locking your elbows. Your hands are pushed into the ground.
2. Your spine should be in a neutral alignment. Make sure your spine is straight. Adjust your hips and neck as necessary. It is often good to have someone else check that your spine is completely straight.
3. Press your hands into the ground and rotate your elbows forward.
4. Pull your shoulder blades into your back pockets.
5. Hold.

NOTE: Your chest and the front of your shoulders should be open without tension in the neck area.

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How to do a Weighted Banded Psoas March

By | Blog, Core

How to perform a Weighted Banded Psoas March with TurnFit Personal Trainers and guest Kennedy Hindley

This exercise adds weight and complexity to a foundational core stability and strengthening program. A more advanced version of the psoas march, it protects the lower back while engaging the hip flexors. People with tight hip flexors will benefit from building up to this exercise and using it to keep their hip flexors strong and flexible for better movement.

Steps
1. Lie face up. Bring our legs to tabletop position, knees bent and lower legs parallel to the floor. Place a band around your feet.
2. Fully extend your arms above you in line with your shoulders while holding a plate.
3. Breathe into your lower abdomen to stabilize your lumbar spine.
4. Move the feet outward creating tension while holding a plate. Tuck your chin in to raise your head to look at your feet.
4. Brace core while you reach one leg out against the banded resistance as though you will straighten the leg but not allow it to touch the floor.
5. Bring it back to the starting position.
4. Repeat alternating legs.

NOTE: Do not allow your rib cage to lift as you move your leg. Maintain contact of your back to the ground.

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How to do a Dead Bug Lateral Pallof Press

By | Blog, Core

How to Perform a Dead Bug Lateral Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise will help strengthen and stabilize your core, engaging each side of your core. By keeping your lower back on the ground you are minimizing pressure on the back.

Steps
1. Loop the midpoint of a resistance band around a pole or squat rack, about 2-3 feet off the ground.
2. Lie on your back 2 or 3 feet from and facing sideways (lateral) to the anchor point of the band, and clasp your hands together around the band. Arms bent hold the band right next to your rib cage.
3. Make sure you have a neutral alignment of your spine along the ground. Breathe, drawing air into your lower abdomen.
4. Raise your legs so that your hips and knees are both bent 90 degrees. .
5. Press your arms away from your rib cage. Keep your back in contact with the ground.
6. Move your arms back down.
7. Repeat.
8. Face the other way and repeat.

NOTE: During this contralateral movement, think about moving your arms back and forward in the middle of the shoulders without rotation.

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How to do a Glute Bridge Pallof Press

By | Blog, Core, Glutes

How to Perform a Glute Bridge Pallof Press with TurnFit Personal Trainers and Guest Kennedy Hindley

This is a great combination exercise that engages your core, especially your obliques, and your glutes. Another excellent ab and booty exercise.

Steps
1. Assume a supine position and attach a handle to a cable stack at chest height.
2. Bridge your hips to an extended position, hold the handle to your chest and allow the knees to remain bent with the feet flat.
3. Press the handle vertically to extension as you exhale.
4. Return to the starting position as you inhale.
5. Repeat, maintaining the glute bridge the entire time.
6. Do the same on the other side.

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How to do a Side Plank Star

By | Blog, Core

How to Perform a Side Plank Star with TurnFit Personal Trainers and Guest Kennedy Hindley

A side plank has multiple benefits and shouldn’t be overlooked. It is a total body workout that strengthens your core, arms, and legs. It also improves your balance. This version of the side plank adds a challenge that further improves your balance.

1. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line.
2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
3. Hold your core tight and lift your right arm and leg towards the ceiling very slowly to create a star shape.
4. Hold.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
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PHONE: 778.887.0660

How to do a Side Plank

By | Blog, Core

How to Perform a Side Plank with TurnFit Personal Trainers and Guest Kennedy Hindley

A side plank has multiple benefits and shouldn’t be overlooked. It is a total body workout that strengthens your core, arms, and legs. It also improves your balance.

1. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line.
2. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet.
3. Hold.

NOTE: Your feet can either be staggered for more stability, or stacked for more of a challenge.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
*** Try our app, first month FREE: https://turnfit.ca/online-training/ ***
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PHONE: 778.887.0660

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