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Friday, October 17, 2014

Tuesday, September 16, 2014

Strong is beautiful Daily Motivation

Strong is beautiful. Thin or stout strong is the new woman. Women have always been considered strong but now it is acceptable to look it too. It doesn't mean you have to have big muscles and bulging veins, but to be powerful inside and out. To be confident. To be successful and driven. Strong is how we survived for millions of years but now it is ok to be stronger, faster, smarter than we may have been hiding. Come out of your shells ladies and be the strong, beautiful woman that you are!
Michelle Rotell
Sweat Cardio and Yoga

Friday, September 12, 2014

Failure is not an option- Daily Motivation

We do not use the word failure. We use the words "learning experience". We fall, we get back up. We stumble, we dance with it. We learn from our experiences. Our mistakes make us stronger. They make us who we are. We will hopefully try to rethink our path for the future and make it better. The strong and motivated will make it a challenge to succeed even more.
Everyone has the choice to make a change. We have options to take one path or another. Take the road less travelled but know that you may hit a dead end. That is ok. You regroup, reassess and then reroute. Moving on to another high road.
This theory relates to anything in your life. Go after what you want and work hard for it. Along the way you may stumble, but make it part of the dance and you will feel much better.
Michelle Rotell
Sweat Cardio and Yoga

Thursday, July 17, 2014

Stretches Hamstrings Piriformis IT Band Shins Calves Low Back

Stretches for your Hamstrings, IT Band, Low Back, Shins, Calves
By: Michelle Rotell
Make sure to warm up your muscles before stretches. Move your joints around or take a warm shower before stretching. Hold each stretch for 20-30 seconds to get the most benefit. Release gently out of each stretch to prevent injury. Only stretch as far as you are comfortable. You should feel the stretch, but not pain. Breath slowly and controlled during each stretch. Holding your breath prevents you from stretching to your full potential.
Hamstrings, Lower Back: Forward fold:  Feet hip distance apart. Bend over and reach to your toes.

IT Band, Low Back, Hamstrings: Cross your right leg over your left. Your right foot may not be flat to the ground. That is ok. Bend over trying to reach to your toes. Keep your knees slightly bent. 
Slightly push your left hip to the side. The stretch will be on your left side. Repeat on the other side.

Shins: Great to prevent shin splints: In a standing position, place your right foot over your left foot with the top of your foot toward the ground and toes curled under. Your left shin should be resting on your right calf. Gently bend your left knee to place pressure on the front of your right foot stretching out your shin and the top of your right foot. Repeat on the other side.


Calves: Place your right leg behind you, and bend your left knee. Step 1: Try to press your right heel down with your right  leg straight stretching out your gastrocnemius and the back of the knee. Step 2: Slightly bend the back  knee and you will feel a different stretch lower in your calves called the soleus.

Hamstrings: Hold one leg up and reach to your toes, repeat on other side.

IT band, glutes, low back inner thigh and hip stretch, Piriformis: (best stretch ever!) Place one leg on the other in a 4 position. Knees bent. Pull your legs into your chest. Repeat on other side.

Low Back, IT Band: Cross right leg over the left. Place arms directly out beside you. Twist body to the left dropping knees to the floor if you are comfortable. Keep legs crossed and twist body to the right keeping your arms directly out. Come back to the center. Repeat by crossing left leg over right. Twist to right, then to left.

Michelle Rotell
Sweat Cardio and Yoga

Monday, April 21, 2014

2 Hour Barre Method Workshop at Sweat Cardio and Yoga

Join Yvonne Davis for a two hour special event Bar Method Workshop April 27th 12-2pm. This includes a 90 minute barre workout, 15 minute break, and plenty of gentle stretching and basic yoga throughout and opportunity for discussion of safety, modifications, and clarification of exactly what muscles we are targeting. T...his is your opportunity to fine tune your Bar Method practice with Yvonne, exploring beginner/intermediate and advanced option choreography. $15 for members and members guests/$20 for non/members. You can register online at class schedule page April 27th date. Members need to call or come in to register to receive discounts price. 951-302-0088.
2 Hour Barre Workshop

Wednesday, April 16, 2014

Planks Daily Fitness Motivation

Why Plank? It is quite simple have strong abs, obliques, arms, shoulders, chest, back, glutes, hamstrings, shins, and more! Planks are considered one of the top ten exercises by the American Council of Exercise(ACE). When done correctly, planks are not easy. As you build your core muscles, you'll be able to hold a plank longer.
Written by: Summer Gamboa