Even so every good tree bringeth forth good fruit, but a corrupt tree bringeth forth evil fruit. Matthew 7:17
Are you smiling right now?
When you smile, it actually helps the immune system function more effectively. It is thought that when smiling the immune function improves because you are more relaxed.
Some additional benefits when you smile😊
elevate your mood
others smile, it's contagious
lower blood pressure
you feel good
you stay positive
you look younger
you seem more successful
Try Smiling! Remember it's Contagious!
Be Amazing and Start Living Life Your Purposefully!
Coach Karen Scott
I am here to serve you, heart, mind, body and soul.
Little light day banded glute work 🍑
Hip/Glute stretch and mobility with 90/90’s before moving to banded work.
Hinge and keep weight on one legs while tapping with other. Hinging keep the glute firing for the duration.
Side taps 10/10
Front/Back taps 10/10
Side step Squat 10
Banded Glute Bridge 20
Rest and repeat x 4
Bar OAPU 5/5
Bar 2APU 20
Rest and repeat x 3
20 min EMOM conditioning:
6 min snatching
4 min Jump rope
10 min 2H Swings
## #coachkaren 👱🏼♀️ #REFiNE#ebookprogram#programdesign#distancecoach#strengthcoach#kettlebell#bodyweight#bandedtraining
Should you need bands and instruction check out my website for my banded training ebook and bags of 5 different strength bands.
Sold separately or as a discounted bundle.
#trainingtiptuesday The Bent Press is a movement that requires good thoracic mobility, so make sure to do some t-spine assessments and then add in mobility work if you are struggling with limited rotation.
Some people do more of a windmill version while other more squat version.. however both of some correctly need mobile t-spine.
I like the visualize if I am taking my free arm across body as if putting in in opposite hip pocket then as I squat in becomes a wedge between my knees making a Solid TriPod base which keeps me very stable especially when going heavier.
The Bent Press isn’t a frequently practices move for me but can easily move fairly heavy loads because of working consistent my mobility & stability.
This is a light load for being first practice in some time (18kg). My all time PR without consistent training of this move is a 32kg. Image what type of weight could be moved if trained regularly. If you have questions in regards to training progressions for this skill - comment below.
## #coachkaren 👱🏼♀️ #REFiNE#ebook#ebookprogram#strength#kettlebell#strengthcoach#fitpro#onlinetrainer#distancecoach#dallas#fitover40#strengthandconditioning
Often times athletes are stronger on one leg than the other. For this reason I love single leg work. It shows the difference and allows you to work at building symmetry. This drill is a progression to a Pistol Squat which I demo at the end of this video, but first I show the progression performed on an elevation.
It can be started on something higher like a chair if needed then lower the height of box as strength increases.
If there is a big difference from side to side then add more sets on the weaker side until your stability and strength begin to match on each side.
Building stronger legs and symmetrical strength your tumbling and jumping will improve.
Add these into your weekly training 2-4x a week. Start with 3 sets of 5-10 reps during each training session.
Come back and let us know how you feel. ** Momma’s these are great for adults also!! #cheerstrongacademy#csa#coachkaren#coachderrick#pistolsquats
Mobility/Flexibility training is key and not just for flyers!
If we don’t use it (work it) we lose it!!
This warmup starts by working shoulder and thoracic spine and then proceeds to working hip rotation mobility and hamstring flexibility.
If your hips and spine are tight your jumps will not be as power or as beautiful.
In this video I am using a small foam roller.
Please watch and share with other cheer athlete! Tag us in your videos on FB and IG.
1. Record: a Test of your straddle jump
2. Work: daily hip circles and hamstring stretching for 3 weeks
3. Record: another straddle video to see improvements
4. Post your videos and tag us
For FULL VIDEO checkout our Facebook page! CHEER STRONG ACADEMY!
LINKAGE vs LEAKAGE
GOOD side vs BAD side
PASS side vs NOT PASS side
Feeling pretty good this morning after a good night sleep so decided today was test day.
The outcome was yes I have my OAPU but this also gave be a good teaching opportunity for those who want to attend the SFB Cert or have attended and are still getting better at teaching and having the eye for the finer details.
I would have passed my left side today but not passed my right side.
Those who have attended know - DO you know why I would not have passed myself on my right?
COMMENT below - look forward to hearing your thoughts and later I will update my WHY!
## #coachkaren 👱🏼♀️ #REFiNE#ebookprogramm#mentor#strength#strengthcoach#bodyweight#strongfirstbodyweight#fitpro#distancecoach#fitover40
EDIT for my why...
I had leakage of tension in my core and glutes when I hit a sticky point which caused my hip to pike and my body to compensate and “worm” out of the bottom. The hips is is okay as it allows you to stack like when pressing a heavy kettlebell but not okay if it causes a pike (hinge) at the hip. Hips and shoulders should ascend and descend at the same rate and be mostly parallel.
We are delighted to announce that 7 months after starting treatment, the amazing @kazzabreslin is cancer free!! Karen has been remarkable through this difficult time, To say the least.
She has continued, as best she can to attend her team practices in support of Storm 🌩️and popped in whenever ahe could to visit the team she was coaching, Genesis📘throughout the year. 😊We never saw Karen without a smile on her face, despite undergoing regular chemotherapy throughout this time.
The whole club was devastated with her news last summer, but Karen has been an inspiration to us all. She took it on the chin and her positive attitude and resilience showed an insane strength of character.
The one arm or one arm/one leg pushup is a skill in balance, tension and strength. Not to mention patience. Strength can not be rushed...it must be earned. #Repost@_coach_karen_
INTERESTED in learning to MASTER your body and use it as an amazing strength tool?
Joins me for one of the SFB courses or certifications.
The One Arm or One Arm/One Leg is a skill in Balance, Tension and Strength. In my opinion it is one of the skills that has the most carryover to most any other skill.
Once you master this move you will be surprised by new PR’s in skills you haven’t even train in some time.
In addition to the OAPU you will also learn the Pistol, Tactical Pullup, Handstand Push-up to name a few. PLUS program design and coaching cue to reverse engineer most any move.
The next few I will be teaching:
Chicago SFB Certification | Kansas City BW Course | San Diego SFB Certification | Poland SFB Certification | Plus others later in the year.
Maybe the things that you consider your weakness, is actualy your strenght. Maybe you hate that you care to much about other people or that you wear your heart on your sleeve. But it’s up to you to use it as a strenght.
But if you constantly put the needs of others before your own and feel like you get nothing back then listen up:
Do your own thing
Live your own life
Stop making appearances because you feel you ‘have’ to
Make promises to yourself instead of other people
Go out of your way for yourself instead of others
When you put yourself first, wonderful things happen. You will realise just how much potential you have when you start to prioritise yourself instead of other people.