Wednesday, March 4, 2020

5 Pillars (PART 2)

I think you all need to see an example of a 5 Pillar Workout!  Let me know what you think and how I can challenge you...this is a VERY simple version that can be done at almost any hotel, apartment complex, condo, or home gym.  My vault is plentiful and I can provide more ideas, so please share my page with your friends and family!


Here is an example of a Meso-cycle (4-6 weeks) of a non-linear workout plan designed for someone wanting to get in shape, feel better, and needing to feel strong.  However, there are many goals to be obtained by various clients, and I analyze, strategize, and compile science of the individuals’ anatomy and personality to create workouts.  This is a very basic type of plan, but efficient!


 DAY 1 and 4
A.      WARM-UP 5-10 Minutes:  Anything that brings the core body temperature up to a point of sweat accumulating.
B.      Myofascial release and active stretching as needed. (5 + Min)
C.      CORE work: Rotation + Supine + Prone + Static Exercises in a circuit
1)      Standing isolateral rotations with tubing x 12-20 reps each side
2)      Supine loaded (with tubing, cable, or free weight) crunch on Stability ball) 12-20 reps
3)      Supermen on floor x 12-20 reps
4)      Lateral Planks (oblique) x 30 seconds each side
REPEAT x 2-4 sets without rest
D.        Full Body Circuit: Zero-15 Sec rest between each set 12-20 reps, 2-4 sets
1)      LEG- Leg Press x (65% MAX)
2)      PUSH- Chest Press on Machine (65% MAX)
3)      PULL- Lat Pull Down (65% MAX)
4)      ROTATION:  Shoulder press with rotation- press upwards with both arms as you rotate, both right and left.
5)      ISOMETRIC:  Prone Plank x 30 sec-1 minute
REPEAT x 2-4 SETS

Cool Down should be adequate (in duration) to bring the blood pressure, heart rate, and breathing down to almost resting.  The muscles will recover more effectively if myo-fascial release is incorporated on overly tight, shortened muscles, post workout.


The human body needs consistency, challenge, and discernment.  If you are working out, lifting improperly, or engaging in too much intensity, the results will be limited, and the risk for injury will be magnified.  Try to listen to your body each day, let it dictate how much weight to put in your hand, around your ankles, on the stack, when you feel the impact once engaging in the exercise.  If it doesn’t feel right, lower the weight, change the angle, or even the exercise.  Injury happens when we overcompensate as humans, almost in every capacity, so be mindful of each angle you work in and your limitations.

Until next time,


MightyMouseATX

Saturday, February 29, 2020

5 Pillars (PART 1)

We, as humans, have a system of muscles that work in planes of motion, this means we utilize contralateral (opposite sides of the body) systems, such as right pec and left glute to help press something heavy.  We work Ipsilaterally, (the same sides of the body), such as in going up for a layup off the right leg and making the basket with our right arm.  You get the point.  The goal in keeping balance, mobility, strength, and power is to be universally as equal as possible.  Due to the lifestyle of the average human, that is almost impossible and we are always fighting against gravitational pulls, anti-sitting movements, and rotational movements we aren't use to doing in the gym.

If you are starting a workout plan, want to continue a workout plan, or need to tweak it, I can help you.

Let me tell you about the 5 Pillars and that might narrow it down a bit for you!

PULL: Pulling ANYTHING.  LAt Pulldown, Pullup, PulDown, Straight arm Pressdown, Bicep Curls, High Row, Low Row, Rowing (Ha), Back Fly, Chest Fly, Front and Lateral Shoulder Raises, Hamstring Curls, Knee Extensions (controversy about this one), the list goes on!

PUSHING: Pushing ANYTHING:  Pushups, Chest Dips, Tricep Dips, Bench press from any angle, Sled Drives, Tricep Rope Press, Tricep Overhead Extension, Shoulder Press, Calf Press, Leg Press, and the list goes on again!

ROTATIONAL MOVEMENT: Rotating with load (tubing, medball, weight of any kind), sitting or standing, or even ground based.  Standing Cable rotation (high, low, iso-lateral, in between), lying lower body rotations for obliques, lying Windshield wipers for obliques, golf, tennis, any type of throwing motion with or without load, and the list goes on...this one could be longer because we use rotation all the time without even realizing it and don't rotate in the gym as much as we should!

LEVEL CHANGE: Up/Downs, Burpees, Squats, Lunges, Deadlifts, Plyometrics, anything where we move up and down somehow.

LAST BUT, NOT LEAST IS ISOMETRICS!: A loaded environment for the tissue without any change of angle in the joins surrounding the muscle intended to be contracted, such as a plank, holding at the top of a pullup, at the bottom of the pushup, at the bottom of a squat, etc.

DO you capitalize on all of these pillars?  If not, how do you intend to do so?

I can help you if needed!  Just PM or email me on FB, IG, LINKEDIN, Or email me!

FB:https://www.facebook.com/mightymouseatx/

Linked IN: https://www.linkedin.com/in/sarahstewarttraining/

IG: #Mightymouseatx

WEBSITE: www.kineticfitsystems.com


Put on the Armour/Gear/Total Wellness Daily

Putting on armour is something most think about in the mid century, going to war, etc. However there is a reason we should use this approach in daily life as well!  I come from a Christian background, where in order to serve God, live life to His potential, and to make sure to keep your heart and mind are distant from distraction, armour must be put on.  Here is an example:


In biking, the same goes...yes, I jumped pretty far from the Biblical side on this one.  But you see, they coincide.  When dealing with getting prepared for a bike ride for the elements, potential danger in falling, or even getting hit by a car, you need almost the same exact modalities for gear!

Here is the scripture that correlates and also, my version for the bike/skate/ski/or whatever sport that needs a helmet!

The Armor of God
10 Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. 13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.

18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people.
This was found on the website:
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With the bike, or really any sport dealing with needing gear and a helmet it's the same.  Would you go mountain biking in Colorado without a helmet?  Not if you wanted a death wish!  How about traversing uphill on trail without clipless pedals?  Good luck getting up then!  or gloves for gripping on your way down rocky drop offs?  Hands that slip can cause catasprophe.

You get my point.  So, when it comes to the spiritual walk, whether you are a biblicist or just want to live the right way and believe in God, you can cross tie your sport with spirituality.

First, you have the "belt of Truth", ot the "Necessary Garments" for potential falls (not that you will)
Second, is the "Breastplate of Righteousness" or the "Camelback of Hydration"
Third, there is "Girding up the Feet" for peace or the "Clipless Pedal Shoes for Efficiency"
Fourth, is the "Shield of Faith" or the Bike I'd say, because you can manaever and shield from cars and trees if you know how to use it and your technique is optimal.
Lastly, is the "Helmet of Salvation" or the "Helmet/Brain Keeper/Skull Protector/nogginpreserver"

Sometimes I like to equivalate my sport with my spiritual walk.  Daily, I don't always go prepared in either, so as an athlete and outdoor girl, these skills I have honed and had experience practicing remind me that if I get blasted, and you know our emotions sometimes get out of hand because of things we 1)can't do anything about, 2)cause ourselves (me!!), or 3) accidentally do to others.

Here is a tool to help being balance in all areas, not just spiritual and sport, but it reminds us there is more we have to focus on to be good humans for ourselves, family, community, and world!
Being a well balanced human is like a wheel, I learned a long time ago through my degree:



I hope this blog post is something you can appreciate!

Love,

SARAH
I've always loved this wheel and used it for 20 years professionally.  It makes sense to help the Whole Human be healthy, well, and balanced.

Photo courtesy of beloit.edu












Thursday, February 27, 2020

PRINCESS

I came up with the name for my blog because 1) my name means "God's beautiful Princess" and 2) I am a super tomboy.  Come to find out, it is a thing!  I had no idea.  So, I am excited to collaborate with those girls out there who might want to share ideas.

Princess:
1) I mentioned the reason I personally call myself this, but I also embrace my inner diva
2) This term doesn't always indicate girls who want to be pampered, girls who hate the outdoors, or one's who love wearing makeup, doing their nails, love the spa, etc.
3) This term to me means that I am God's beautiful princess and I should take care of my temple and focus on limiting myself to moderation in everything as He created me to do.

How do you, personally, exude the princess mode inside:
1) your heart
2) your head
3) in your community
4) with your love

I'd love to hear from you!

SARAH

The Importance of Sleep, Sun, and Beauty

Tomboy's, if not all, most, get plenty of sun because we like to be active.  Do we sleep?  I would hope so! But, I will tell you as this Tomboy, she needs to look cute too and function.  Hence, where sleep comes in.  I will tell you, in the last year, my sleep has been completely off, for various reasons.  This has impacted my health, vitality, momentum, hair and skin, EMOTIONS, and everything else in between.  So, how do we as tomboy's also exhibit "princessness"? (BY the way, my name means God's beautiful princess and I gotta hold up to that from the heart all the way to the epidermis!)

Here are some facts and also my personal thoughts on the matter:
1) SLEEP
Most adults need 7- 8 hours of sleep each night. Not everyone gets the sleep they need.
Once in a while, you may have trouble sleeping due to:
• Stress
• Health problems and medicines
• Long work hours/shift work
• Light or noise
• Drinking alcohol or eating too close to bedtime
If you have trouble falling asleep or staying asleep most nights, you may have a sleep problem called insomnia.
Some people have more serious sleep problems. Talk to your doctor if you:
• Fall asleep during the day
• Snore or make choking sounds in
your sleep
• Have odd feelings in your legs or feel like you need to move your legs
REF: FDA

2) BEAUTY
7 Beauty Tips for Tomboys Who Want to Look More Feminine ...
Tinted Lips. (Your reaction) The first tomboy beauty tip is to try out a tinted lip balm or lip butter to add some color to your lips.
BB Cream.
Finger Paint.
Blush.
Care for Hair.
Groom Eyebrows.
Define Eyes.

3) READ and RESEARCH
     A) A passage in Psalms every morning and perhaps a passage in the New Testament at night
     B) Something you are passionate about: i.e science, art, how to train your dog, how to cook something you might enjoy
     C) Something that might be challenging to read, in that you really have to use your head and focus to understand

4) SKIN CARE
https://www.pinterest.com/tomboyskincare/
This is a site you can go to for some advice on how to treat your skin for more balance and a glow.

5) ACTIVITY!
Are you a Tomboy who loves activity?  Here are some thoughts if you sit too much
      A) Rent a kayak or Paddleboard if possible
      B) Try out rock climbing-you can rent shoes and get plenty of instruction if you are a beginner
      C)  Go on a walk with a rescue.  There are plenty of rescue groups out there and you an do as      
            much as you'd like!
      D) LIFT something heavy.  Try your body weight at an incline first!- i.e push-ups off a bed, body    
           weight squats.  Progress to adding 10% load more each week, for example: instead of doing
           pushups off the bed, do them off a lower place like the bathtub, then to the ground after  
           another week.
6) STYLE
       A) What is your tomboy style and what makes you feel more feminine in what you wear?
       B) I personally like to shop at Thrift stores, like Buffalo Exchange in Austin. I also like shopping
             at surf and skate shops, REI, Tylers in Austin, and places like Banana Republic, J Crew, and  
            places like that because I can shop in the little boys area, or the women's area, and they   \
            always have my size-because I am small I can get away with it! ;) But, if you are a larger girl,
            where do you shop?
        C) Nothing completes a look than sunglasses or eyesore.-  What do you wear?
7) SUN
Nothing is more important to us on Earth than the Sun. Without the Sun's heat and light, the Earth would be a lifeless ball of ice-coated rock. The Sun warms our seas, stirs our atmosphere, generates our weather patterns, and gives energy to the growing green plants that provide the food and oxygen for life on Earth.  Plus, we all need our dose.  Sunshine is a mixed blessing. There's no question that it can be a danger to your skin. The ultraviolet (UV) radiation emitted by the sun is a known carcinogen. But moderate sun exposure may have benefits for your health, including stronger bones, better sleep, improved mood, and a healthier immune system.

That's all for now, but remember, we all need to support each other and lean on some tips from other Tomboy Princess types!



Tuesday, February 25, 2020

DREAMS:The Performer and a Journey

I lazily glance at the partially stream lined moonlit glows on the ceiling, as my body slowly relaxes and eyelids gravitating towards one another, I am starting to drift asleep in a hotel bed. As I start dreaming, I hear a shallow, mumbled, and  masculine voice coming into my presence and say, "Now, start to let the shadows travel towards the other side of the room on the ceiling" I clearly hear and keep listening to, what seems to be, the beginning of a performance in order to entertain an audience.
"Keep glancing towards those lines",  he is now saying, "follow them down the wall to the floor towards the door. Now, close your eyes...feel still, engage in your aura.  Now, open them to visualize and pull in the contrast in texture, shape, and variation, potentially even color."

Persuading the "audience" towards the artful and elaborate conceptions in looking at walls, blinds, color, light, and shape was to invigorate and seduce to follow a path, but I continue to "listen" as he talks.  Still in dream mode, and not quite REM, and or still awake, I didn't know.  Speculative and curious, I hear, "Stand up and follow me out the door, down the long, corridor, and to the grassy knoll"

The problem with wanting me to follow, was the acknowledgement of the hotel consisting of only a small, narrow, single balcony, verses a corridor, and also it was dark, rainy, and there were certainly no knolls at the hotel. But, as in dream mode, I take the action of rolling into a seated position and stand up to take the next step of wandering out of the "door".  In sleep mode, however, I am tucked inside my sheets, fearful, anxious, anticipating, and safe and it is as if I am watching a video transpire.

In front of my "dream" vision shows dark manly silhouette, not defined, but transparent as a true male figure. As I follow this figure in the beginning of our walk, we start speeding up a bit and uneasiness fills my body.  We start to slow down and as I ponder, "what am I am doing out here walking, in the pouring rain, away from my wonderful warm bed, sleeping deeply". Then, I encounter two less defined images, more like defined human blobs of blackness. As they both abruptly stop in front of me, I decide to run in between them only to glance back, feeling startled.  I turn and run back to the hotel, full speed, as I know I am in danger.  Feeling immense fear drove me to steady and quick pace into a sprint.  Feeling my hamstrings and gluteals fully engage, elbows driving back, hips stabilized, and core engaged through each turn, my route is a powerful explosion of frightened maneuverability.  I am now back at the hotel! 

I heard no voices and upon waking into more of a light sleep than a deep slumber, I realize that that was not a real experience. I am still curled up under the covers, the curtains as they were when I went to bed, and the "imaginary door" in my dream was closed, and wall had formed back.  The silhouette is now standing somewhere near the blinds, but I can't see him, yet hear him say,  "I am behind the blinds now, and I want your eyes to follow me." I do and the blinds are moving, like someone is moving back and forth slowly behind them.  Then he says, "You will feel me move under your bed and I will move towards the kitchen". I am seeing a lump come towards me and feel it move under me, like my dog is trying to find food under the bed. My body felt this and it made my hips literally lift up, as he moved under me. This image is now playing with my emotions and I realize I am experiencing not only a very active dream and encountering spiritual warfare.  

I only got an hour or so of sleep, only to wake up to many "people", entities, surround the hotel room, coming in and out.  It was somewhat consistent with the atmosphere I found myself in at the shelter.  I am still unclear about that aspect of the dream...but, I slept a little more. This next chapter that happened was an apparent scheming and delivering of a a cat and mouse game,  almost pushing me into a nightmare.  When the entity came back, I became very frustrated again because I needed sleep and I was not given that.  His presence was inevitable so, I respond to the entity's declaration of being there by saying, "Get out of here!  I am trying to sleep", yet he still moves swiftly around the room, under the bed, behind the curtains, by my bed, towards the door, thus freaking me out intensely, and in response to this emotion, I continue, "I said get away, you are not scaring me and I am trying to sleep!" As I begin to tense up, in my dream, he starts into a very directive conversation, I am being challenged.  I finally said, "Get out in Jesus's name". He left reluctantly...and I slept.

Minutes later, I wake to the presenter almost finalizing his "performance".  He asks the audience to "Tell me what you really feel about me", he states this with a smirk because all of the responses from the "audience" are shown on a text style format on a atmospheric flat screen.  All of the responses were uttering things such as "baby killer", "woman abuser", "devil", etc.  I said simply, "you need to tell your audience about Jesus,  and he did not like that either, HOWEVER, yelling profanities at entities is not optimal, but kicking them to the curb, showing them the truth from the Bible through the power of Jesus, is essential. The dream essentially ended there and I came to the resolution that hating demons is biblical, loving them with Christ's love is not! So, here are some references I feel help me, instead of using profanity, as visualization tools can be useful as incredible resources:

A college female Softball player batting the ball over the fence ( sorry, we are in season UT Softball Team and they are doing amazing!)
A football kickers powerfully executed kick into the goal
A goalie driving the ball into the net
A Tennis player's precise ace into the opposing court
A sprinter  off the blocks, into a full sprint
A boxer who TKO's their opponent into submission

You get the point!

Here is a side story of my life, which is essential in knowing why I am writing this blog:

I grew up in a small town in the panhandle of Texas.  Both my mother and father were helicopter pilots, waterskiing, snow-skiing, Biblical, parents.  I didn't know my father when he died in a plane crash, due to me being only 18 months old. My mother carried my younger brother in her womb when she had to go through this tormentous event.  

He was a great man, incredible pilot, leader, and inspiration to thousands he came across, and I guarantee a playful father, full of charm and liberal love for my mother and I. 

My mother (and my brother and I) married a man, my next father to be (and his son), two years older than me) four years after my father died. They married one year after they met and had my baby sister. Whoa...an intense feeling of the unknowing for a 6 year old girl).  However, life happened then and it was confusing, because now there were two males and an extra female taking up the love my mother gave me!  

We grew up in a home filled with the Bible, but not necessarily religious way.  My new dad supported my mother financially supported three people he would never have known, and was a teacher, with a new baby, so I looked at the situation from afar, became a little bit mischievous in the home, but was always a good student.  I was taught to not use profanity, be a good human, study hard, play with an intensity if so be, act respectfully, love family...all of these which I did to the best of my ability.  

Nightmares were not ever existent...therefore I do not characterize this dream as a nightmare, but I've learned more about spiritual realms. Even though I was taught the Bible, about Jesus, demons, evil and good, etc, I really never went to full capacity with what that all meant.  As I a grew up, my intentions were to be loving, but open minded, guarded, but personable, pure, but curious. 

The Evil in this world devours the essence of good in the soul. Feeling the darkness intermittently can grab a person by the ankles, dragging them to a deep depression.  Sometimes growth can be gradual, thinking our mistakes are so small that we will never feel the impact of our actions.  For some, as we grow into life, our actions can be so drastically impactful and we don't know how the rug so aggressively pulled out from underneath us!  All of us must navigate our sails, oars, feet, minds, what have you, at many degrees and paces. This article was written immediately after I woke up from my dream because it was diabolical to where I am going in life for the next journey of this trail my body seems to be heading up on!

This blog will be meant to encourage, embrace, and intensify any thoughts I, or any other human is  impacted optimally, sub-optimally, tragically, or happily by.  I encourage shares, comments, criticism, or just a shout out for any article I write!  Please look at it with an open mind and thoughtful engagement of humanity! We are all on this journey together and I will always be here for you, as the reader!  

Thank you for reading and your future interactions, as I explore a new and exciting journey in life, writing this blog!

LOVE,
SMS


5 Pillars (PART 2)

I think you all need to see an example of a 5 Pillar Workout!  Let me know what you think and how I can challenge you...this is a VERY simpl...