Browsing All posts tagged under »weight training«

The Powerhouse of Movement: Strengthening the Core

January 15, 2013 by

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The muscles of the core act to stabilize the spine, pelvis and shoulder girdle and consist of far more muscles than just the abs. The abs have very limited and specific actions while the core allows for all motion to take place by joining the upper body to the lower body and also the front […]

Barre Classes with Coach Courtney Townley

December 10, 2012 by

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Genesis Transformation Coach, Courtney Townley, recently went through the Booty Barre certification program and is now teaching barre classes in Kalispell, MT at Flathead Health and Fitness (300 1st Avenue West). Classes are 1 hour in length and are held Wednesday at 9:30am and Friday at 8:30am. Be sure to come early…classes are very well […]

GT Peeps Living Consciously Through The Holidays…

November 27, 2012 by

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The holidays seem to be the hottest time of year to catch up with everyone we have EVER encountered in life.  We squeeze 20 events into 8 nights and paste our biggest smile on for each of them.  Many of us will be pulled in several directions that go against our self-care, like baking sugary traditions, being served alcohol […]

Body Moves + Body Rest = Happy Muscles

October 23, 2012 by

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As a Former Cardio Queen and over zealous group exercise class participant,  I feel it necessary to retire my crown and share my research of what DOES and what does NOT work without muscle recovery and too much stress on the body.   My 200 pound body took one for the team did the work AND rest to learn about […]

Beginner Workout #20: featuring Coach Courtney Townley

July 17, 2011 by

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The most important thing to remember as a beginner exerciser is to GO SLOW and PAY ATTENTION to what you are doing.  Slowing down movement when performing new exercises helps to prevent injury and actually challenges the endurance of muscle tissue.  Paying attention means focusing on your form and proper execution of the movement to […]

Sheri’s Workouts: Power of Six 4: TORSO

June 20, 2011 by

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When weight lifting, the first 2-3 sets are really just about blood distribution.  When you’re a beginner (in your first couple years of lifting) then this is good – you’ll build muscle at this level, you’ll regenerate tissue, and you’ll recover fast enough to keep you enjoying what you’re doing.  Increased blood circulation is really […]

Beginner’s Workout #17: featuring Erin Sabin

April 17, 2011 by

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Here is a series of exercises using your body weight and core strength.  Perform all exercises in proper form with your shoulders down away from your ears, your spine in neutral and your core engaged.  Unless otherwise noted your feet will be planted hip distance apart and parallel.  Do 2-4 sets of these exercises, 8-15 […]

Beginner Workout #16: featuring Michele John

March 13, 2011 by

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Squat with dumbbell shoulder press: Standing straight up with feet hip distance apart, hips level and shoulder blades back.  Grasp a set of dumbbells so that your palms are facing each other (or move hands to front of your body if you do not want to use dumbbells).  Hold the dumbbells close into your body […]

Sheri’s Workouts: Push/Pull 1

September 10, 2010 by

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A reminder that these sets are for intermediate to advanced exercisers with weight room experience –  it’s assumed you know the basics.  Talk to your coach, get a good book on weight training or hire a trainer if any of this doesn’t make sense to you, okay? This is serious stuff, weight training, and you […]

Sheri’s Workouts: Old School Strength Training

July 19, 2010 by

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This set is for advanced exercisers with weight room experience –  it’s assumed you know the basics.  Talk to your coach, get a good book on weight training or hire a trainer if any of this doesn’t make sense to you, okay? This is serious stuff, weight training, and you don’t want to get hurt. […]