Fitness and Performance

How to Run Longer and Faster

If you are a good runner, I can help you become great. If you are just starting out on a daily jog routine, then let me tell you a little about running.

I teach people how to be their absolute best, empowering them with knowledge that I hope will translate into wisdom.  I’ve mostly had to be my own teacher in life, listening to myself first and everyone else second.  When it comes to health, I am qualified to be your guide, because I have successfully treated and healed myself. Ancient Yogic texts say that one should not attempt to teach something to someone unless he has mastered it himself.  What does this have to do with running?

At 17 years of age my best time in the mile was 8:15, and in my 30’s, I was running 5 minute miles.  What happened in between was I learned how to optimize my body. Necessity, as they say, is the mother of invention. As a teenager I had ADD/ADHD, I was lethargic, late to develop, vaccine and mercury poisoned, with scoliosis and lordosis so severe from a leg length discrepancy that a doctor predicted I would have to have discs fused by the time I hit 30.  At 30 I ran the Chicago Marathon in great shape. Thanks Mr. medical doctor, but no thanks.

In my early 30’s, after I fixed most of the chronic health issues I had before I became conscious, a typical day off for me would be a 5-10 mile trail run, a 1-2 mile ocean swim and a 50-75 mile bike ride, sometimes all on the same day.  This was my meditation.  On the trail when you are barreling downhill, jumping from rock to rock with a heavy backpack, there is no room for error, it is akin to being a race car driver, you push your machine to the limits, go so fast that if you crash you’ll probably have to be carried away.  It’s a calculated risk, and its taken for the benefit of experiencing the bliss achieved through stillness within movement, the rush of total awareness as time slows down and you become one with the act of running, biking, swimming, skating, whatever pushes you to the limits so far that you are forced to expand your center of gravity to regain balance. And that is called growth. This must be achieved lovingly, with respect for the limits of the body, and in a state of calm and peace, although you are testing your limits, you should still be in a parasympathetic state.  The ancient yogic texts advise that one should never be out of breath, that to get to push yourself so hard that you have to catch your breath is actually counterproductive and will shorten the lifespan. One’s breath should always be deep, silent, and under control.  We must build our endurance slowly for lasting benefit, not push ourselves so hard that we invite injury.

Injuries happen because most people are way too goal oriented and I think this is unhealthy and only re-enforces patriarchal values, giving no credence to balance between universal male and female polarities.  In an egalitarian society, one that I create in my own reality, we are not so interested in pursuing goals as much as finding balance. All effort is directed within.

Once balance and equanimity is achieved then one can push their limits, as they should, and expand into attaining goals effortlessly with awareness of how everything interrelates. Now you are free of the patriarchal dogma of the belief that one has to sacrifice something in order to get something else. This is why so many goal oriented people drop dead before their time, the power or money or fame they wanted so bad was manifest at a great sacrifice of mental, spiritual, and physical health. But that’s old school, new school is you can have it all, but only if you understand what it all means, and how it all fits together. I believe in free will, I just don’t think its free, one has to work for it.

The meditation of long distance running is as great practice for growing both mentally and spiritually. You are alone with yourself, experiencing the subtle wonders and limits wonders of your divinely engineered machine, you are at one with breath, and in the present moment.  

Olympic rules dictate the difference between walking and running is that in walking one foot always touches the ground, but in running, you spend more time in the air than on the ground, and at some point, when the body is conditioned enough, it becomes like floating, a sensation of stillness within motion. Once you get here you will feel the universal energy that animates all life pulling you forward as you run. You are no longer the one in control, nature is. The metronome of your breath sets a repetitive pace that puts you in a relaxed high alpha brain state on top of a low theta wave, which is a meditative dream state in which everything is new and nothing is judged. That still point between the inhale and exhale, focus on it, get to know it, because that is the zero point upon which all creation pivots.

But how do you get to this elite running prowess and supreme meditation? I’ll give you five of my tricks. They are unorthodox and unconventional, but they work.

  1. I learned this one from Walter Payton, the greatest running back that ever lived. I mimicked his technique of running. He used to kick out his legs and it appears almost as if you are running straight legged without bending your knees. He did this so as to confuse the defence as to his trajectory. I noticed when I run like this I’m in the air longer my strides are longer and it takes a lot less effort. The important detail is to kick those shins out, get those knees totally straight before you bend them again. Now you have a full range of motion, and no risk of foreshortening your hamstrings. The landing is also different. Instead of hitting with the heel and rolling off from the toes, its land with the heel softly, silently, and launch off immediately from the ball of the foot. The trick is to constantly try and increase your stride.
  2. Run barefoot on sand if you have a choice. So many runners I see are destroying their knees running on pavement next to the beach. This is ridiculous!  Ditch the kicks and go barefoot. This will strengthen your knees, ankles and your heart better than running in shoes on pavement. Save that for race time.
  3. Keep your core engaged. Change your belief system from thinking that you are pushing yourself forward when you run to feeling that you are actually being pulled. If you know how a sailboat works you’ll know that the wind is not pushing the sail, but rather pulling it. A wing of a plane is the same, whereas a sail being vertical creates lift as a forward motion, a wing is pulled and lifted to create vertical motion.  Imagine you are that sail or wing.  Imagine there is an invisible cord attached to your solar plexus, the third chakra or Manipura in Sanskrit, the power center that governs self-esteem and transformation, and gives the warrior inside you wings. When you ask the universe to pull you forward, you have to push a little at first, but once you are up and running you are magnetized by your projected desire and you move forward effortlessly at a nice clip all day if you have to, like the Mayan runners of old, running a hundred miles nonstop on a few cacao beans.
  4. Wear breathable clothes when you run, organic is preferred. Avoid synthetics that don’t breathe and force the body to reabsorb what your body is trying to expel. Read my article on The Dangers of Yoga Pants to understand further the significance of what you wear when you exercise.
  5. Stretch while you run. You can actually loosen yourself up versus creating tension when you run, and I’m amazed I don’t see more runners stretching while they run. Change it up, your warm up should include many different stretches while you are running. Kick out like I already told you, feel the lengthening, and then kick up, let your heels hit your butt cheeks for the counter stretch, expand then compress and expand again. Stretch your arms. Stretch them straight, down, out, above.  There’s no need to look like T. Rex when you run all the time. Keep your arms active and loosen your neck and shoulders; keep your body free and light. Clear any energetic blockages before you run with yoga and stretching.

Walt Whitman said: “If anything is sacred the human body is sacred.” So true! And what better way to experience the sacredness of your mortal coil than through rhythmic functional movement in time.

Author: Vic Love, www.Fb.com/Vityalove

Dry Fasting, Youthing Intensified

My 5 Day Dry Fasting Adventure

Dry fasting is simply getting up in the morning and seeing how long you can go without putting anything in your mouth. You already have at least 8 hours into it, why not go at least 16 hours so your body can benefit from the rest from having to constantly process food and rewarding you with a boost of growth factors. The first time I dry fasted was in my early 30’s and a tooth infection hit me, so I did what I saw animals do, I stopped everything, I know that’s extreme but it works, after 3 days of not eating or drinking anything including water the infection went away, and my tooth was good as ever. At that point I wasn’t hungry and had plenty of energy, and so did another nine days just on water with no change in lifestyle. At the end of the 12 day fast I had only lost five pounds and proved to myself that really humans can exist on a lot less than we think. I went back to food out of boredom, and not only appreciated more, but my digestion became even better.  Maybe it was easier for me than others because I had practiced sun gazing for a number of years.

The modern resurgence of medical dry fasting was popularized by Ukrainian doctors.  They figured out that of chernobyl radiation poisoning victims of the ones that dry fasted, they were able to purge the radioactive particles from their bodies and live, versus those that did nothing and succumbed to radiation poisoning.  I was born in the Ukraine, so I understand that drive to get creative and do what you have to do and what it takes to survive and thrive.

Why dry fasting is so profound is because when you cut off food and water, after  a while, your body, seeing as nothing is coming in, gets really efficient with what it has. The hunter instinct takes over and your level of alertness and sensory awareness is activated.  Cells compete for water and only the healthiest cells win out, all others dehydrate and self destruct, there’s no more effective way to cleanse than to let the body do all the work. Bacteria and viruses get out competed for water and nutrients by healthy cells.  Furthermore, growth hormone is produced by the body when it is not insulin dependent, so your blood is flooded with powerful nerve and tissue growth factors.  Unnecessary fat is burned very efficiently, and research and experience shows that the more you do it, the longer the long-term benefit.  

I forgot about that first dry fasting experience for a decade until a friend showed me some videos on YouTube of a few dry fasting enthusiasts talking about their experience going the clinically recommended 5 days. The science behind it made solid sense to me. I was re-inspired, if they can do it, so can I.

I’m unconventional, every year, I try to fast on thanksgiving. I figure what better way is there to feel grateful, to give the body a rest, and the feeling of emptiness to acknowledge those that go hungry for no logical reason rather than give thanks by gorging oneself into a food coma.   Thanksgiving came and went, and I kept the dry fast going for 121 hours, five full days of existing on sunlight, air, the grace of God and nothing else.  Allow me to share some of the deeper insights from that experience.  

Leading up to the fast is important, make sure you are well hydrated and well nourished a week leading up to the fast.  I was in our studio kitchen filming delicious Life Food vegan recipes all week so I was buzzing with wellness. 

I feel like dry fasting is the best pattern interrupt one can do on themselves.  All it takes is a little willpower and you can retrain your habits.  Many people who can’t live without a late night snack or a morning coffee can take this as an opportunity to re-pattern their consumption habits by giving all cravings and substance addictions a rest.

By day two my hunger disappeared and by day three I really started to appreciate the simple things in life like the warm sun shining on my face, feeding me, the feel of moisture in the every deep breath, the ability to fall into stillness and meditation without effort and experience the present moment, observing my thoughts, my inhale and my exhale.   Awareness is incredibly heightened during a dry fast as the senses come alive unencumbered by digestive processes.

The important thing to remember is the fast should be discontinued if your mouth dries out and you have no saliva.  If you can’t draw any saliva up, its time to discontinue the fast, you are too dehydrated.   Your mouth may get dry but as long as you can create saliva that is thin and wet, you can go many days on a dry fast.  An important practice while dry fasting as well as every day life is always breathe through your nose, 99% of the time.  Many people who are mouth breathers can’t breathe through their nose because of a lingering nasal infection. The sinus cavity surface area is much more massive than you think, and infection can linger and hide out for decades, an most people learn to live with it.

The Best Medicine No Money Can Buy

Another consideration, because you don’t have the luxury of taking long hot showers, as your contact with water should be minimal, one can tend to get cold easily. So, my advice on a fast is to guard your precious body heat, maintain 98.6 degrees or higher. And actually, when toxins are burning up you can develop a slight and temporary fever. This happened to me. There is so much happening at the intercellular level that it is difficult to sleep. Weird aches, and memories of past trauma are quickly experienced and cleared, pathogens hiding deep in the interstitial fluid are incinerated. When the body is put on this fast, the body’s primary objective becomes to attack all dysbiosis radically and clean house.  The electrical potential of the cells is increased and if you want to have some fun, sleep with a down comforter, in a low humidity room, you are so charged that the static electricity creates a phenomenon of blue sparks coming off your fingers when you touch the down. It took me by surprise at first, but then as I lay awake, unable to sleep I would make my blanket crackle with blue sparks, little bolts of voltage from my fingers, maybe this is how Yoda got started.  

It would be wise on a dry fast to keep talking and mental tasks to a minimum, and not to overstimulate the most wondrous of devices in the known universe, the human brain.  The brain that is engaged in constant mental activity burns 500 calories a day or more, compared to a body conserving energy that can exist on 30 calories or less per day.  Can you see just how much more fuel is needed by the brain? So when fasting, be kind to yourself and give it a rest. Let those higher universal frequencies come and and bathe you in resonant stillness instead of entertaining all the ceaseless chatter in the head.   The ability to relax and release becomes very natural, as resistance is overcome, chaotic alpha and beta brain waves are harmonized and subsonic delta and theta frequencies envelop.  Cells communicate via structured light.  These microtubulin pathways are cleared; trash that has been on the street for years is finally picked up, recycled and upcycled for energy.  You can make energy with solar or burning wood, but one of these is going to leave carbon and phosphoric ash.  

By day five my most intimate friend became my breath, and I felt less like I was the one breathing and more like the one being breathed.  Through my nose, deep to the back of my spine I inhaled my sole source of nourishment.   I literally could feel oxygen working its way into the blood,  cleaving hydrogen off lipid molecules to create cellular water.  That’s right, when needed your body makes its own water from fat stores.  Even five days with no food or water and I still had to pee two to three times a day.  This is the old cellular waste being eliminated.  

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I broke my fast at the 121st hour on warm water with fulvic acid.  Fulvic acid, even at a low amount of less than 1000 PPM in water has incredible benefit. It is one of the only substances in nature that can transport toxins out of the cell while at the same time bringing nutrients in.  It is a great way to come off a fast as any toxins not dealt with during the cleanse are transported with the needed boost from the fulvic. You can read about Fulvic Acid in my recent article here.

After I broke the fast, It took another three days before I could have solid food again; a big part of successful fast is how one comes out of it. The stomach has shrunk down quite a bit and by five days in the body has gotten used to not having very much, so it is important to start slowly, reintroducing back vegetable broths, and juices not overly sweet, and then for food easing back into the eater’s world with berries and avocados, sprout salads with coconut and hemp oils, and other lite fare.  

For six weeks after the fast I felt incredible, thanks to the growth hormone that had flooded my bloodstream, I entertained a renewed vigor for strength training. In less than five weeks I gained over ten pounds of muscle. I went from being able to do three pull-ups in a row to sixteen, back to my peak form. Intense workouts did not produce any lactate buildup the day before. I attribute the lack of soreness from weight training to be directly caused by dry fasting.  

Convinced yet you should do a dry fast? I am convinced this is the best self healing mechanism that we have. We are genetically predisposed to living on light and air, it’s in our nuclear DNA.  

When it comes to youthing, there is nothing better than dry fasting.

Author: Vic Love, www.Fb.com/Vityalove

Change your breathing, LIVE longer

Oxygen is a vital nutrient that if often overlooked even though we can only go without it for merely a few minutes, unlike food or water which can take days.

Changing how you breathe can be a game changer in weight loss, stress management, fighting acidity and disease in body and with high level athletes looking to get an edge on their endurance and performance.

Dr. Otto Heinrich Warburg discovered in his cancer research that cancer thrives in an anaerobic (without oxygen) or acidic environment and that the cells are weakened by lack of oxygen.

It has also been proven that people who live in higher altitudes end up living longer. However, this goes beyond healthy breathing habits and has to do with the reduced pressure of oxygen.

Our respiratory system consists of bodily functions that deliver oxygen from the atmosphere to our cells and tissues and transports the carbon dioxide that is produced from our cells and tissues back into the atmosphere.

If we are looking to up the oxygen ante, we want to increase red blood cells which improves oxygen delivery to the muscles that results in a reduction of lactic acid build up. This reduction in acid lowers inflammation and helps with stronger overall performance stronger.

If we are to get a better understanding of our bodies ability to utilize oxygen, we must also look at the it’s counterpart carbon dioxide. Carbon dioxide not only off loads the oxygen from blood but also dilates airways and blood vessels and regulates our blood pH.

This synergistic process is at the core of unlocking your body’s true fitness potential. This is how high endurance trainers and climbers find their peak.

The Oxygen Carbon Dioxide Ratio

Danish physiologist Christian Bohr coined the Bohr Effect which explains the releasing of oxygen to working muscles and organs. The amount of carbon dioxide present in our blood cells determines how much oxygen we can use. How we breathe determines the levels of carbon dioxide in our blood.

Our blood (hemoglobin) will release oxygen when there is carbon dioxide. If we over breathe there is an excess of carbon dioxide causing our blood to hold oxygen instead of releasing it which results in oxygen restriction. Breathing too much can also reduce blood flow which results in light headedness and dizziness. This reduced blood flow from heavy breathing can only takes a few minutes but can also be caused from lots of talking especially for those in the field (i.e. teachers, sales people).

Carbon dioxide also plays an essential part in our body maintaining a correct pH by keeping acidity out and preventing blood vessels from constricting. This is where our diet can come into play as our food choices will also contribute to the acidity or alkalinity of our blood. Essential fatty acids which are not produced by the body and must come from our diet act like magnets to oxygen and get it into our cells. This is why high quality oils are critical for assisting in getting oxygen to the cells.

How to Breathe

There are different approaches to optimizing your bodies breathing. Dr. K.P. Buteyko is a well known clinical doctor and expert in physiology who has developed a Body Oxygen Test from his years of research. It’s a do-it-yourself and helps decipher if you are a chest or diaphragm, and nose or mouth breather. Take the test and modify your breathing to ensure you are a diaphragm and nose breather if you’re not already and see the monumental effect it can have on your overall health and well being.

Lastly, there are some cool gadgets out there that can actually monitor your blood oxygen saturation, which must be maintained 98% or more, and anything below is a warning sign to go seek medical help.  Check this one out.

Here’s some fun oxygen facts:

Our brain, which makes up 2% of our total mass, requires 20% of the body’s oxygen needs.

Cancer attacks every organ in our body, except the heart because of it’s abnormal supply of oxygen.

Humans can go 3 weeks without food, 3 weeks without water, and only 3 minutes without oxygen.

Every day humans take 20,000 breaths.  

The world record for holding a breath underwater is 22 minutes.

Author: Vic Love, www.Fb.com/Vityalove

Resources:

www.naturalnews.com/032096_oxygenation_body.html#

www.normalbreathing.com/index-measure-CP.php

www.huffingtonpost.com/2012/11/16/breath-world-record-stig-severinsen_n_2144734.html

Find Your Form: Strength-Training Tips for the Ladies

If you are like many women, you long for that toned, lean body with nary an ounce of flab. That last part may not be totally possible, but the former certainly is. But again, if you are like many women, you may have a fear of getting too bulky, so you’re reluctant to strength-train, and you just stick with cardio. Or perhaps you want to do some resistance training, but you just don’t know where to start and you need a bit of guidance.

Exercise can be intimidating when we don’t know a lot about how to do it properly. There are many advantages to strength-training. Not only will you get a more toned, sculpted look, but greater muscle mass also means more calories burned, and it’s an awesome way to promote healthy, strong bones. For all the ladies who are looking to get their pump on, here are a few tips to get you started.

DON’T BE AFRAID OF THE HEAVY WEIGHTS

If you really want to see changes in your body, you can’t just stick with the five-pound dumbbells. A lot of women are afraid that heavy lifting will make them look like a dude, but it doesn’t work like that. The amount of weight lifted is not what determines muscle size; supplements, diet and body type are. Higher amounts of body fat also create a bulkier look.

Lifting heavier weights produces all sorts of positive changes in the body that go far beyond creating more muscle mass. It makes bones stronger and denser, improves hormone regulation (which can make for more regular and easier menstrual cycles) and makes the central nervous system more resilient to stress, among other things. Many women think that high numbers of reps with lighter weights will help them tone up, but if the weight is too light there isn’t enough resistance to build muscle, which is what tone is. It will simply increase your muscle endurance and, while that is beneficial, that is probably not exclusively what you are aiming for. 

VARIETY IS IMPORTANT

REMEMBER, IT’S 50% HARD WORK AND 50% NUTRITION! PANASEEDA FIVE SEED BLEND.

When you first start out, you don’t need to develop a complicated strength-training routine with a dozen different exercises. For the first six months or so you can stick with the basics: power cleans, dead lifts, bench presses, squats and the overhead press. But, once your body becomes acclimated to regular strength training, you will need to mix things up a bit to keep achieving gains in your strength. This will keep you from plateauing. And there is an added benefit in keeping your mind more engaged, keeping you more interested in working out.

LEARN PROPER FORM

Learning proper form is crucial for women who want to get the most out of strength-training. It’s much better to learn it from the start, rather than get into bad habits and then try to break them months into your routine. It would be well worth it to book some sessions with a strength-training coach or invest in some good videos. Proper form is not only important for maximizing the benefits of your workout, but for safety reasons as well. You can get seriously injured when you lift weights improperly.

SET PERFORMANCE GOALS

If you want to get the most out of your strength-training, setting performance goals will be your best bet. No matter what your reasons are for wanting to get into better shape, or how related they may or may not be to your strength and performance, the best way to reach your goals is to set your sights on constantly upping your game with the weights. These tangible targets will be much easier to reach, and it will be much easier to stay motivated as you reach them and then set new ones. So, if you can’t do more than five push-ups — the real ones, not the lady ones — set a goal to perform 10. If you are having trouble lifting more than 100 pounds, set a goal to be able to lift 110.

DON’T FORGET TO TARGET YOUR WEAK SPOTS

REMEMBER, IT’S 50% HARD WORK AND 50% NUTRITION! PANASEEDA FIVE SEED BLEND. 

When it comes to strength-training, everyone has their stronger and weaker points. It’s really fun to work on your strengths, but you can’t forget to work on your weaknesses. For women, the weak spots tend to be the inner and outer thighs, mid- and upper back, shoulders and triceps. To strengthen these areas, do weight exercises that cater to these specific areas twice a week. Most women don’t have a lot of upper body strength and it is crucial to train this area of your body at least twice a week…don’t skimp on that second day.

Hopefully, this post made you a bit less intimidated by the thought of getting pumped up with weights. Just take things slowly at first. Make sure you follow a workout designed for beginners. You may start seeing changes in your body in as little as one week, which will motivate you to keep going.

Article Resources:

www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Resistance_training_the_health_benefits
www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842

Mythbuster: Exercise Actually Improves Energy – 8 Workouts That Prove Why

Who said working out is tiring? We’re here to bring you 8 workouts that will prove exercise is well capable of improving your body’s energy levels! That’s right; any myths you’ve heard about exercise being an energy drainer are all about to be busted! The following are zero-equipment, absolutely sneaker-free exercises, all of which are guaranteed to provide you a boost in energy along with tone that you have likely craved for what seems to be an eternity. In these workouts, you’ll simply be targeting the major muscle groups of your body, from each plane of motion, all the while scorching away some much needed calories during the process. So let’s get straight to these super-moves!

1. Pick Up Sticks

Areas Targeted: Abs, butt, hips, and quads All you need is a mat to get this one done. Stand with your feet hip width apart along with your arms by sides. Go forth by lunging with your right leg, and bend your right knee about 90 degrees. Your left leg should extend behind you, with your right hand reaching to the ground beside your right foot. Once you get this done, return to the starting position and switch sides. Doing so will complete 1 rep. You’re supposed to do 10 reps, i.e. half a rep per leg.

2. Air Guitar

Areas Targeted: Butt, inner and outer thighs For this one, you also need to stand in a similar position as the one above, except that your feet should be wider than shoulder width apart. What you’re supposed to do here is shift your weight all onto your right leg, bending the right knee to an angle of about 90 degrees. Due to this, you will lower into a deep lunge with your left leg completely straight. Now you’re supposed to bend right elbow back with your left elbow bending forward. Try it!

3. Charlie’s Angel

Areas Targeted: Butt and outer thighs The stance for this requires you having elbows bent so that your hands remain in front of your chest, with both palms being pressed together as if you’re praying. You are supposed to be standing with your feet hip width apart. Now, making sure your shoulders stay square, you should lunge forward diagonally with your right leg, which is supposed to form a cross with the outside of your left leg. Both knees are supposed to bend at an angle of 90 degrees.

4. Tuck and Extend

Areas Targeted: Abs, lower back, butt, and hamstrings Stand with your feet being hip width apart, along with your elbows bending by sides. Your hands are supposed to be in front of your chest, and your palms should face each other. Now, bring your left knee up to your hip height, while making sure it’s bent. Your foot should be flexed and bending forward at the waist so that it gets into a tucking position.

5. Tadpole to Frog

Areas Targeted: Shoulders, triceps, abs, butt, quads, and calves Start with a full push up position and balance yourself on hands and toes. Keep your arms extended, with your body forming a straight line. Now keep your arms tucked close by your sides, bend your elbows directly behind so that your chest is lowered to the ground.

6. Thread the Needle

Areas Targeted: Shoulders, abs, obliques, lower back, and butt This one also starts from a full push up position such as the one above, but in here, you’re supposed to lift right hand off the ground and reach your arm under the torso as far to your left as possible. You’re also supposed to turn your head to look at your fingertips.

7. Rock the Boat

Areas Targeted: Abs Sit on the mat with your knees bent, arms by your sides, and feet flat. Lean your torso behind by 45 degrees, raise your arms overhead, and lift your feet off the mat to extend your legs together at an angle of 45 degree. This will be your boat pose.

8. Cross the River

Areas Targeted: Abs, obliques, butt, and hips Stand with your feet hip width apart in this one, and keep your elbows bent by your sides with the hands in front of your chest. You’re supposed to leap over to the left, pump arms (left elbow going back, right elbow going forward, and land on the left leg with your knees bent slightly. The right leg should be bent while slightly crossing to the left one behind you. This will look like a skater’s pose. So there you have it! Make sure you give all of these a try; we are completely certain you will be surprised to see how energized these exercises leave your body!

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