KD yoga and movement

11/10/2022

I have been answering questions about posture from people who are concerned about their upper back rounding as they age.

They want to know how to stand up straighter, how to avoid what they have seen happen to their mothers or grandmothers.

In some yoga classes the solutions are pretty passive- lying on bolsters or black strips 🤔

While this can be somewhat helpful, the lasting changes come from strength.

Rows, overhead presses, even my favorite-deadlifts are helpful. Deadlifts are anti flexion exercises and help you …. stand up straight!

I did a whole class on things you can do with a resistance band to strengthen your back and stand tall for the rest of your days. I’m going to send out the recording in my next move of the week email . Link in bio or on my website.

11/04/2022

Here is my latest newsletter - I think it has some great information if you are interested in getting stronger

Staying strong is something we have to work at as we get older. Is it worth it? 💯 If there is one message I am passionate about it is that exercise and strength has so many posi...

10/19/2022

The Turkish getup is a favorite as it combines strength with getting up and down from the floor- which is a huge benefit for us olders.

Want to know more about strength training? Get on my list where I share tons of free information about how to get stronger over 40, 50 and 60!

09/24/2022

We often talk about 6 or so movements that you want to build your training around.

These are

1. Hip hinge- sometimes called a deadlift!
This is basically strengthening the back side of your body. So many benefits to this! Forced to stand around in an airport for long periods? No problem! Back does not hurt. Need to pick up something heavy? You got this because you deadlift. I personally found learning to deadlift with a kettlebell so much less intimidating.

2. Squats- pretty self explanatory! 😆getting up off the ground , the toilet, your chair! Plus excellent for your pelvic floor. Can be done in a small range of motion at first for sensitive knees.

3. Pushing. In this case pushing overhead but can be done in different ways. Like a pushup for example. Lifting your suitcase into the carryon bin ➡️ priceless!

4. Pulling. Pulling something from the ground, towards you, pulling yourself up. Pulling yourself out of the swimming pool comes to mind!

5. Rotation. Because we can! People don’t move like robots and thank goodness. If you train this no more turning the ‘wrong’ way and hurting yourself.

6. Lunging. This one is making us stronger walkers and runners and hikers and …

All these 6 important movements can make up a big part of a good basic strength program.

And they all can be done with a kettlebell at home.

I’m teaching a free online kettlebell class next week- if you want to join me or get the recording- see the link in my bio!

09/13/2022

This is a fun type of swing - hand to hand.

It is about feeling comfortable with the kettlebell, understanding the trajectory, working with momentum and gravity.

If you want to have not only strength but power and finesse as well, you should try kettlebells!

09/05/2022

This is from one of my Monday zoom classes- it is all sped up of course. The Monday classes are at 9:30 am MST but you can do them anytime because you always get the recording.

The classes are a combination of gentle yoga and stretching, movement reeducation and recovery practices. Guaranteed feel good stuff.

Some of my students say it makes Monday the best day of the week.

We start tomorrow, 4 classes for $40.

Visit my website for more information.

08/17/2022

Hey- sign up for my move of the week email- each week is a little video with something new to try. 🧡

I have been taking (and of course teaching) movement classes online for two years now - I really love the convenience! - and one of the people I like to learn from is Beth Lewis...

07/21/2022

A friend of mine loves to garden - he is very serious about growing as much food as he can every year!

This year he really strained his back while weeding. It was painful and side lined him from doing anything for a few days. He called me and asked my advice on some stretches he could do to feel better. We talked for awhile and I asked him some questions. It turns out he was already stretching his back when he hurt it. I told him not to stretch and to rest it. Once the inflammation had calmed down, it was time to get stronger in the positions he needed for gardening.

What are the things you want to keep doing as you age? We all lose muscle mass unless we are are doing something to preserve it.

Want a stronger back? you should be deadlifting. Want stronger knees? you should be squatting. Want to lift and carry heavy stuff? Try farmer carries. These are some of the basic moves in strength training that will allow you to do whatever you want, as long as you want to.

I believe everyone should be strength training (using weights) twice a week. It does not have to be fancy! The farmer carry for example is just what it sounds like, and you don't have to be a farmer to need it. Think about carrying all your groceries in one trip!

If you want to try out these things with a kettlebell before buying one, come to my event this Sunday July 24 at the Haysboro Community center (outside!) You can try out one of my kettlebells and see what size is right for you.

07/21/2022

Need to add this to class!

05/18/2022

Thoughts?

I understand that when the client sees results it is motivating but when they tell you their goals are to get stronger for example, aren’t there better ways of measuring that?

I’m not sure if this is ‘industry standard’ but why?

Especially if the person has expressed a preference for not being weighed. (Happened to a friend)

If you are a personal trainer- were you taught to do this as a matter of course? And why? Genuinely curious.

Remember, it isn’t bad to want to lose weight but it’s also not bad to want to stay as you are and just get stronger. Or more calm. Or have more energy… let’s be more creative and find other ways to measure our progress. 🧡

05/15/2022

https://youtu.be/Xh0OBXwVMoA

What this study shows is great improvements for older folks (elderly is not my favorite word) after strength training with kettlebells.

Everything improved except balance and flexibility….in my yoga classes we work on both those things and the folks in my kettlebell gym classes are really enjoying getting stronger!

Let me know if you would like to try a class- either the yoga (ish) classes or the kettlebell class.

Hi, I’m a physical therapist who explores the seemingly unending BS in the world of fitness and MSK rehab on Instagram, but my videos were starting to be too...

05/02/2022

concerned about bone density? there is hope! read more here
https://www.kathydodd.com/2022/05/02/bone-density-and-the-liftmor-study/