“3 P’s for Optimal Performance and Health”
Isolating and targeting the deltoid ( shoulder ) muscles is a great workout that I have been working on in my own personal workouts and also what I teach in my Pilates classes. There are 3 parts to the deltoid; Anterior ( front), Posterior ( back ) and Middle division. In my personal opinion it is hard to target Anterior and Posterior Delts without the Middle Delt taking over or our Trapezius muscle which is a bigger, stronger upper back muscle. This is often why when we do 45 degree angle “Flys” ( Lifting arms straight in front of you in the shape of a “v” while holding hand weights ) the anterior delts get tired very quick and the neck and shoulder muscles must pick up the slack. If you’re not an instructor or trainer you may not know how to feel if you have the right muscles firing. In 45 degree angle flys a lot of people tense their shoulders up to their ears which takes the isolation away from the delts into the trapezius muscles. Also, the belief that you need heavier weight to increase strength in this case, I don’t believe is true. The heavier the weight is will likely cause your larger muscles to recruit to handle the tension. So that Delt exercise becomes a trapezius and rhomboid exercise. The exercise below is my favourite way to target Anterior delts because you’re lying down on your side allowing your back to be free from the tension that is caused from standing and stabilizing. Also, lying on your side ensures gravity is helping to access posterior delts as well while we go from internal and external rotation with gravity pushing downwards during internal rotation. If most of that is “jibber jabber” just try this exercise and tell me which muscles you feel screaming at you 😉
Start side lying with either head proper up or lying down on top of a straight arm on the ground, knees bent in on a 90 degree angle in line with the front of your hip bones.
- Pull the ribs and belly button in towards the spine so that the lower back is flat and core is engaged
- Using your elbow and hip as a pivot point trying to keep contact with the side of your body or hip bone at all times
- Choose a Weight : I recommend starting low and seeing how quickly your muscles exhausts. 2 – 8 pounds is all you need! ( 8 being VERY optimistic.. I usually only get some men to use 8lbs )
- Inhale to begin with the weight on the mat, exhale to lift the weight to the ceiling right over the hip. After 8 repetitions of full range do 8 reps half way down (hip height parallel to ground – Picture 2 ) then back up to the ceiling. With out a break do it again 8 reps full range (floor to ceiling) immediately followed by 8 reps mid range ( hip height to ceiling)
The front of your shoulder should feel like its burning or about to fall off 😉 Enjoy!
POTION: Hyaluronic Acid
I’m sure you’ve heard of HA as an ingredient in your skin care products and if you haven’t make sure one of yours contains it! Dr Axe Writes ” Hyaluronic acid is a lubricating, clear substance that’s produced by the body naturally. In the human body, hyaluronic acid is found in the greatest concentrations in the skin, inside joints, within the eye sockets and in other tissues where it helps retain collagen crease moisture, and provide elasticity and flexibility.” Hyaluronic acid has the ability to hold 1000x it’s weight in water keeping your skin hydrated and plumped all day long. It works to keep every aspect of skin stable, protected, constantly renewing and repairing. It’s suitable for all skin types and a great help for those with wrinkles, acne, pigmentation or scars. When I went off birth control last year my skin wrecked havoc on my life. I figured that I needed to use typically boasted acne products with super drying agents to combat the supposed oil production. Little did I know I was doing more harm than good. In most cases our skin just needs to be super hydrated so that it can heal it’s self. If we were to constantly scrub and dry out a wound it takes longer to heal opening the wound over and over again not to mention drying the skin creating longer lasting hyper-pigmentation, deeper scars and/or wrinkles. I use skin care products from Pure and Simple. They are a Toronto made organic skin care brand based on the Ayurvedic philosophy that I absolutely love. Their staff is SO helpful and knowledgeable and they will let you go home with several samples at a time to try out their products. They also keep a record of everything you try or liked/didn’t like.
A little bit about what Pure and Simple stand for:
ABOUT PURE + SIMPLE
Pure + Simple is an all-natural skincare + wellness spa for customers seeking products + services that are consistent with their healthy natural lifestyle.
What we put on our skin is absorbed into our bodies’ circulatory system, meaning it can contribute or detract our overall health. Beauty is a result of good health; that’s why we only carry skincare brands that have safe + natural ingredients. Every product you see on our shelves is free of harmful ingredients like parabens, petrochemicals, silicones, phthalates, sulfates, or synthetic fragrances + dyes.
The Pure + Simple Difference
We’re different, so we love that you’re different too.
We know that everyone’s skin is unique, requiring customized care. What works for one customer may not work for another, + finding the right fit in terms of products or services for each individual is our expertise.
In order to meet our customers’ skincare needs, we carry more than just our own house brands. Purer + Simple is a curator of truly natural skincare products + services. We test out all of our products + services before offering them to our clientele.
We believe that Knowledge is Power, which is why we invest a lot of time in sharing our research + experience in natural beauty with our staff + clients in order to effectively solve skincare + beauty issues. Our skincare philosophy is based on Ayurveda, a holistic health modality from India that emphasizes the relationship between our mind, body, + spirit. We trust that our belief systems, along with our behavior + actions, greatly influence the state of our health + physical appearance. That’s why we strive to live holistic, healthy lives, which positively affects our skin!
Our staff are constantly learning + undergoing training to refine their skills. Our standards for hiring are high, but our standards for growth within the company are higher. That’s why we appreciate all client feedback, as it helps keep us in touch with individual and team progress. If you would like to contribute to our continued improvement, contact us here.
I use these products from Pure and Simple :
All contain a minimum of 80% organic ingredients
PROP: Bosu Ball
The Bosu Ball is a prop used for balance, stability and functional training. “Originally, the name “BOSU” was an acronym for “Both Sides Up.” It meant that the BOSU® Balance Trainer could be used on either side, the dome or the platform.” There are SO many fun ways to incorporate the bosu into your workout and these are just a few! I love how the instability requires you to recruit more muscles to enhance your strength and tone your whole body even more. Check out their website for more exercise examples!
This one is great for deltoids, triceps and obliques!
Add a little core stability and a wider range of motion
We hope you enjoyed your weekly dose of Health Hacks and Fitness Tips.
Check back weekly for more!
Amanda and Brit