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Fitness advice: Propioception, your first fitness goal

Once you start exercising, your first goal should be to improve your

Proprioception

From Latin proprius, meaning “one’s own”, “individual”, and capio, capere, to take or grasp, is the sense of the relative position of one’s own parts of the body and strength of effort being employed in movement. Proprioception, simply put, means “sense of self”. Proprioception is the capacity of the body to determine where all of its parts are positioned at any given time, and it plays an important role in the world of sports.
The International Association for Dance Medicine defines proprioception metaphorically as the sixth sense, extending the classical five senses to include the body. This body sense is more than just a feeling of movement. It is intimately tied to our feeling of muscle tone, perception of effort and, most importantly, our perception of balance.
A professional athlete has a high degree of proprioception awareness, just watch this:

While one’s proprioception may not mirror a professional athlete’s, working on your proprioceptive skills will make a difference in your day-to-day activities. There are a number of exercises to train your proprioception.

Balancing Exercises

Good exercises for proprioception development would be activities that challenge balance and equilibrium. Balance exercises help your body and brain to control the position. You can improve proprioception using a balance board, a Swiss ball, a Bosu or/and a medicine ball.

Strengthening Exercises

As you build strength in the muscles, the brain begins to understand the request of this strength more and more. As strength builds, it helps improve proprioception awareness with the mind and body and also allows you to continue/hold a movement or action longer in proper form.

Exercises While Closing the Eyes

You can gain the ability to inform and trust your muscles to perform different exercises with the eyes closed. This enhances the communication between the brain and the muscles so that you are able to perform activities properly without watching the movement take place.

Plyometric Movements and Drills

Exercise involving coordination and movement patterns enhance the kinesthetic awareness. Vertical jumps, running figure-eight patterns, change of direction drills and crossover walking help to establish the connection between muscles and nerves. As you are asking the body to perform certain movements, it trains the brain to respond to these movements.
It is always important to seek expert training support whenever possible. Work with a fitness professional or physical therapist with these types of exercises as they will be able to individualize a program for your specific needs, whether elderly wanting to gain a better sense of balance and basic day-to-day functions or an athlete wanting to enhance performance and prevent injuries.
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Barbell Deadlift

The deadlift is an excellent compound exercise that targets the quads, hamstrings, gluteal muscles, lower back, traps, and forearms. If it´s not done properly, you can seriously injure yourself (such as a herniated disc).

Place the barbell on the ground in front of you and add plates according to your strength and fitness level. Beginners usually start lifting just the barbell, since a typical barbell weighs between 25 and 45 pounds on its own.

  1. With your feet shoulder-width apart, your toes pointing forward or slightly outward, and the barbell is at the midpoint of your feet.
  2. Bend your knees and hips and sit back as if you were going to sit, while you reach down to grab the barbell with hands shoulder-width apart.
  3. Grip the bar with both palms facing you. This is the normal or double overhand grip. You can use the mixed grip later when you can’t hold it with a normal grip.
  4. Push your knees out; don’t let them collapse in. Keep your back straight. Bend from the hips rather than from your waist. This is the starting position.
  5. Always make sure your back is completely flat and straight. If there is any kind of bend in your back, you need to do some flexibility work before deadlifting.
  6. Begin the movement by pushing through your heels and straightening your knees. Engage your hamstrings and glutes to pull the bar up.
  7. Raise your hips and shoulders at the same rate while maintaining your back straight. Keep your abs tight during the whole lift. The bar should drag along your shins on the way up.
  8. Come to a standing position with upright posture and your shoulders pulled back, don’t let your shoulders cave forward. Don’t bend backward at all, just stand up straight.
  9. Keeping your back straight, return the bar to the starting position in a controlled manner. Push your butt out as if you are going to sit down in a chair. Do not arch your back.
  10. Repeat until completing the prescribed number of repetitions.
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It´s time for a challenge

Hello, dears!

Please raise your hand those who want to lose weight! I don´t know what a typical summer vacation is like where you live, but in Galicia, we spend the summer eating from party to party. By the end of the summer, we all need to lose weight.

Have you eaten too much this summer? Maybe you´re more Galician than you think.  No worries, my friend, between party and party, I have been preparing this new challenge for this moment.

Home workouts to help you get back in shape from home. You only need dumbbells, a Swiss ball and less than 30 minutes. The challenge also includes some nutritional advice.

We could say it starts at hangover/inactive level and it gets harder with time.

 

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Are you ready to join us? Click here and Add to calendar.

The challenge will sync with your calendar so you can easily access the workouts from any device.

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Each workout is an Evernote note. I strongly recommend you:

  1. Use Evernote.
  2. Copy the notes to your account and edit them. Write down how many reps and how much weight. Add your comments and meals.
  3. Save this challenge to compare and track your progress in the future.
  4. Eat your veggies 😉

 

 

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Updating old post – Lower leg muscles

In the world of fitness, there are some topics that change little over time. Anatomy, for example. I started this blog talking about anatomy and it was time to update these post. New pics and info on every muscle, like symptoms and activities that can cause pain.

Whether you are an athlete or if you are going to start exercising, knowing your body will only bring you benefits, so I recommend these readings. On Mondays of the coming weeks, I will share an update on a body area.

Let´s start with the lower leg muscles.

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Meet and Greet, July

Hello dears!

Last month, a good number of great bloggers stopped by. Make sure to visit and follow them, if you haven´t done it yet.

Element: Sharon does a daily Tarot post and writes about personal growth and healing with a bit of poetry.

Yadadarcyyada: Donna blogs about life, the universe, and everything, with a lot of humour.

Mostly blogging: Janice offers blogging tips and I hosts 10 blog parties a month!

Simplyme SMC: She writes about her travel experiences and personal thoughts.

Jolies attic: Jolie writes about whatever pops into her head,

Penny for your thots blog: She blogs about her life and fitness journey.

Simple dimple: Stella writes on a variety of subjects. Her blog is all about motivation and inspiration expressed in diverse ways, through Prose-poems, Pictorials, quotes etc.

Big And Pinky Toes: Lacey blogs about food, family, and other good stuff.

Artsy crystal: Crystal is a passionate graphic designer and I blog about my designs.

Poet Rummager: Rose loves to create art and poetry.

Yummy cookbook blog: Dilna blogs about cooking recipes.

Bikurgurl: She blogs about her experiences, children, photography, etc.

The World is Bigger Than Me: Kalee writes about sustainability & adventure.

Zorba the Buddha: Vikram talks about spiritualism and meditation. once in a while he expresses his views on randoms topics too.

Zavi Fashion: Zharia blogs about fashion and beauty.

Informatic Cool Stuff: Abhijit blogs about creative DIYs (Do It Yourself),  Science, technology, and Gadgets.

A Yenny for my thoughts: Yen takes stunning photos and shares them along with beautiful stories.

Do you want to join us this month? Get new followers? Discover new blogs? Plese, follow these steps:

  1. Introduce yourself and tell us about your blog in the comment section. Share a link to your favorite post, a recent post, or anything you like.
  2. Check out the posts that have been shared in the comments already.
  3. Share this post! Reblog, tweet, pin, whatever you feel like doing!

As we have been “enjoying” unusually high temperatures in Galicia, lately I´ve been dreaming of a flash trip to Antarctica. Come with me, the views are mind blowing!

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Automatically save your activities in Evernote

There are many apps and activity trackers: Nike +, Strava, Fitbit, etc.
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Even when every app saves your activities, I have a couple of reasons you should save them in Evernote too.
My clients use different apps and if I want to check their progress, I have to try any app they use, to know better how each one works, I have to ask them to share their activities with me, and that´s a mess.
Even if you are not a trainer, you should try a few apps for a few weeks before deciding which one best suits your needs. After this process, why are you going to lose the data of the apps that you are not going to use anymore? you don´t have to, and the answer is really simple: Evernote. Save all your workouts and activities in Evernote so you have all of them in one place, which will save you a lot of time. Plus, you can edit these notes and add any additional info you want, tags, etc.
Maybe the best part is you don´t need to save your workouts manually. Integration apps like IFTTT or Zapier do it for you, connecting your favorite apps and saving you a valuable time.
As an example, today we´re going to connect Strava to Evernote and Strava and save any new activity.
First, go to ifttt.com and get started.
You may sign with Google or Facebook.
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This is the dashboard.
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Search for Strava. Authorize IFTTT if needed.
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Click on My Applets -> New Applet
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A New Applet looks like this.
Click on +this
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Choose a service, Strava.
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Choose a trigger,  New activity by you
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Which activity? Any.
Then click “Create Trigger”. We´re almost there.
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Choose action service, Evernote.
Authorize if needed.
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Choose action: Create a note
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You can customize your future notes, title, info included in the note, notebook, and tags.
IFTTT call all these “ingredients”.

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Click on Create action.
Click Finish and it´s done.
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Every new activity will be saved in the selected notebook.
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Us and our success by Brooke Smitham

Hello dears!

This week I´m pleased to introduce you a good friend and a great blogger, Brooke Smitham. Her blog is fully charged with positive vibes, make sure you follow her for your daily dose of positivity. She here to talk about one of the toughest topics, success. Hope you enjoy the reading as much as I did.

Hello everyone, I have to express to you all, what an honor and pleasure I have in writing this post for my colleague David, who I have now followed for a long time and enjoy his blog each day, thank you for this opportunity, David.

This is a topic I and many other blogger’s write about, but at times the clear message does not seem to be getting through, are we convinced of our own control over our lives? What we always have is total control of the reaction we have in situations that appear in our everyday being, yes it is only you that makes that decision, and we have all made mistakes at times, nobody escapes that, but if we give it some thought and change are thinking a little, if we allow ourselves to open our minds somewhat, we could make more positive decisions, it is also important that we believe in the help that we always have with us, the universe always works with us, guiding us along our life journey, it is the divine power which we store inside of us which we can lean on at anytime we need that support, many people hold this belief and name it God, that choice is yours.When we speak to this power, we are answered, but we have to listen, you may be told many times, and sadly at times we just do not listen and we do not take the advice given, your intuition talks to you, do you listen? When we don’t, things will come tumbling down around us, but don’t panic, nobody likes this but it is an opportunity for us to start again, with this experience now well within us, to guide us on, and we learn to listen, this power will never abandon you, we just need to learn to listen in a better way.

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You, as an individual are here for a reason, it is important that you understand that you are creating on a daily basis with the help of the great creator, what better partner can you wish for in life, the Universe/God it is no accident that you are you, just stop and think what set of sequences had to be in motion in action for you to be here, it is no accident believe me……….

Brooke 2

Do you know your purpose, are you working towards your purpose in life, achieving your dreams and goals? If you are not aware of your purpose I urge you to find this out as soon as possible, without knowing your purpose, it is like driving in the fog with no map, no gps, you could be swimming around a fish bowl looking for a corner to get out, there is no way out, so knowing and finding your purpose is extremely important, the sooner you know the sooner you can act and the sooner the universe can connect with you . You are a citizen of the universe, a very important part, you form part of the universal energy and it becomes part of you, your confidence will flourish when you understand there is something much bigger than you, far greater than you, you cannot do it alone. Everything happens for a reason, when you do not live your life as your true self, you are unable to obtain your personal intent, you are here, you are you, in your uniqueness and that is what matters, you are here and part of all this wonderfulness, when things go wrong and not the way you were expecting, it is experience you need, it is not a failure it is part of a preparation of what is to come, you are always preparing yourself with the help of the universe for what is to come.

Every thought you have, every thought you put out there into the universal energy flow and you put into action, is going to come back to you, when you believe and trust your partner, you will start to feel the flow, you will be in the flow of life, you will no longer be against it, you will be part of it, you will be connected to your inner power you will be aligned with the world that you want.
When you achieve the things you want in your life, you have to give back, your intention rules your life and determines the outcome, never worry about your competition, they will always be there, we all have competition in life, but the time and energy you give this, may give them the opening and opportunity they have been waiting for, you can only control yourself you cannot control others, for everything you put into motion the universal law states, “For every action there is an equal and opposite reaction”.

Brooke Smithan is a fully qualified Psychologist,Life Coach,Performance Consultant & LOA Practitioner. Since 2013 she blogs at The Utopia Universe, helping lots of people.

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Meet and Greet – May

A new meet and greet is about to start! Here you are the list of the cool bloggers who participated last month. Make sure to check their blogs, they worth your time.

Single dad – How´s your Croatian? Like mine, I suppose 🙂 Don´t worry, what are translators for? Also, he nominated for an award. Much appreciated and my apologies for being an award free blog.

Yadadarcyyada – You may find a lot of topics, from blogging to Star Wars, and always have fun reading about it.

Cape n skirt – Beauty, recipes, traveling… with a creative touch 😉

Poet Rummager – Rose is a great poet and blogger!

The Beauty of Words – Cathleen is a fantasy author, editor, and blogger. She also shares a lot of useful tips on many topics.

Expresso Feeliwrity – Al Saher is a new friend who writes lovely poems. I think this one is really touching.

BigAndPinkyToes – Lacey blogs about food, her adorable family and, like she says, other good stuff!

Mich Navs – My mornings wouldn´t be the same without his poems.

The Jaguar – If you want to know something about big cats, Josh is the man. He´s going to the jungle to study the jaguars!

Sweet aroma – Oneta is a lady who really loves blogging. The list of topics she has covered is longer than my arm so, I don´t know what are you looking for, but Oneta has talked about it 🙂

Karen Lynne Beads – Karen blogs about bead work, drawings, paintings, and more creative stuff.

Karina Pinella – She writes short stories, poems, and shares good recipes too!

Kashyapee says – She writes about blogging tips, fashion, and travels.

Join us this month, these are the basic steps:

  1. Introduce yourself and tell us about your blog in the comment section. Share a link to your favorite post, a recent post, or anything you like.
  2. Check out the posts that have been shared in the comments already.
  3. Share this post! Reblog, tweet, pin, whatever you feel like doing!

As the spring is coming, I am going to take you to the biggest spring festival in the ancient world, Eleusis. The Eleusinian Mysteries took place there over two thousand years. I can hear the drums, yet!