September 30, 2011
Muscle Lines Studio would like to welcome Laura Thompson to the studio. Have you ever been interested in Yoga? Feeling like you are loosing your flexibility? Yoga is a great way to lengthen & strengthen muscle to create total balance throughout your body.
The style of yoga Laura teaches brings body awareness to each student.
I first began my yoga practice 7 years ago at the age 55 to stretch my body. I had worked out at the gym for years & found I was losing my flexibility. I soon realizedI was stretching my mind as well as my muscles & tendons. My new awareness of body & mind led me to understand the positive impact yoga was having on my life holistically, including my spirit. I have come to know & believe in the power of yoga to enhance health, energy, focus, confidence & overall sense of well being. I love teaching yoga & sharing what I have learned. In turn, I learn much from my students.
Whether you work in an office or you are an athlete, everyone’s body carries areas of tension, stress, injury and/or general fatigue.
The style of yoga I teach brings body awareness as students learn about why they feel the way they do & what movements will encourage healing, lengthen muscles & stretch tendons. Opening & releasing brings relief of pain & freedom of movement.
Neck & shoulders are a primary target as well as hips including hamstrings & the psoas muscle. Movements to reduce & heal repetitive strain injuries are covered.Vague aches & general stiffness are addressed. Working with each client & their specific needs provides noticeable benefits of overall health.
The lineage of yoga I study is Raja Yoga or Royal Yoga. It is traditional in concept & practice & based on 8 limbs or areas of study.
Yammas – Restraints Niyamas – Observances Asanas – Physical Poses Pranayama – Energy Control through Breath Pratyahara – Withdrawal of Senses Dharana – Concentration Dhyana – Meditation Samahdi – Enlightenment
Asana & breath control are the focus the practice of which greatly enhances ones overall ability in life.
If you are interested in semi private yoga classes where you will receive the attention you deserve through controlled numbers in the class room setting please e-mail for details to : musclelines@gmail.com for more info on classes.
The class is half full so if your interested please put your name on the list to avoid disappointment.
Thanks you
Sandra Froher
musclelines@gmail.com
May 7, 2011
Circuit style full body sweat !
This work out is for intermediate & advanced trainers. Go at your own pace.
Hit your muscles hard & get the heart pumping…. sweat……
Warm up with light round of skipping for 2 mins just enough to get the blow flowing and the synovial fluids to lubricate your joints.
Ready let’s hit it: circuit through once then rest and repeat for 3 sets
- Walk out push ups : walking on your hands until you are in push up position, push up then walking hands back up repeat 15 reps
- Lunge with medicine ball: Lunge forward tap ball on each side ,alternate legs explode back & lunge forward again with a tap to the other side. 20 reps
- Plank elbows on exercise ball with one knee forward for 60 sec on each side
- Push ups on small medicine ball : one hand on ball one on floor then push up & roll to opposite side, push up & roll. 20 reps
- Skip for 1 minute
- Plank & row: Plank on on weights for 20 secs, row each side total of 20 reps
- Squat & curl : Squat down hold position then curl weights for 20 reps .
- Shoulder circles : Hold two 5lbs soft medicine ball in each hand move weights out lateral position & circle 12 reps then reverse & circle 12 reps.
- Triceps push up: On the floor place hands at the side of your chest, keep elbows rotated in, narrow push up 12 reps
- skip for 1 min
- After you complete each round of circuit rest 2-3 mins repeat until 3 rounds are complete.
Core 15 min circuit:
- Knee ups on ball: push up position on exercise ball then kick one knee forward then back to start position alternate total of 20 reps
- Ball reach: hips on exercise ball push hips back reach arms straight and together reach up 20 reps
- Rotation sit on bosu ball close your core down rotate side to side total of 20 reps
- crunch & twist on bosu ball : extend over ball support neck crunch up then lift opposite knee to elbow total of 20 reps
- repeat this core circuit for 15 mins
March 2, 2011
BOUTIQUE TRAINING
Muscle Lines is please to announce Boutique training!
Do you want to learn how to be “Lean for Life” in a group setting? World Champion & Fitness Expert Sandra Froher will be guiding you through the necessary steps to help you achieve your goals. Boutique training has been designed for small groups of like minded goals. Feel the motivation & be inspired in a group environment that is cost effective & fun.
We will be meeting once a week for group coaching & exercising.
“Lean for Life” programs are designed to help you clearly understand what it takes to master your health & fitness goals.
What can I expect to learn ?
- Turn your metabolism up & learn to burn fat
- How to regulate carbohydrates to your benefit
- Good fat’s versus bad fat’s
- How to stock your kitchen “Lean for Life”
- Grocery list’s
- Learn how to organize for success
- Learn the style of weight training that will excel your results
- Learn all about cardio zones & which ones are most effective for your goal.
- Stretching & flexibility how to work it into your weekly routine.
- Have fun in a private group setting that supports your goals weekly.
- Be motivated weekly by Fitness Expert & creator of “Lean for Life” programs.
- Be coached in a private , clean studio with state of the art equipment.
- Learn how to break old habit’s & begin making fresh new habits a way of life.
- Build in momentum
- Learn about safety & proper alignment while working with weights.
- Learn how to stay “Lean for Life”
I am now accepting one more client in the evening for a group of three.
Please inquire here on the website using the contact box for all the details.
