New homepage

Here is what I have been working on the last few weeks when i have had 15 minutes free time 😉 A new homepage for STEIL IST GEIL! Go and check it out! It is in english and german, a messy mix, hope you find that ok…

click on the picture to get to the homepage :

http://www.steilistgeil.ch

Break out session JOGGING

A few pics from the morning run. the technique post will come later. If you have pics you are very welcome to send them to info@happitraining.com

 Many earlybirds waiting to get going=)Was supposed to be a great selfie but we ran to fast…have to practise this a bit more…Finally on the flat counting stridescatching our breathpractising up and down hill runningand a couple of team pics after the run!!!   THANK YOU FOR COMING!!!

And for all of you locals who would also like to get better at running, I will do the interval and running technique course this summer again. 7 weeks, every thursday evening! Check the homepage out later this week for more info!

You can of course also book a personal training hour and get private and individual programs and tips to improve your running skills!

Contact me on info@happitraining.com

One exercise a day

Good Morning Folks!

No blogging yesterday since I had overbooked myself and were running from meeting to training to meeting to massage from 9-21. Crazy day, but so much fun! You will see results shortly!

To compensate I give you two exercises straight away=)

Core

1. elbow, shoulders, hip, knees and the upper foot have to be on a line
2. Elbow should be straight under the shoulder
3. From startposition your raise the hip as high as possible, either with the upper foot following or resting at the floor
4. Return slowly to start position

Strong ski legs exercise 

1. Stand wide in a deep squat with a straight and strong upperbody
2. Hands can be on the hips or in front as on the picture
3. Raise one heel at a time or both heels at the same time
4. Do it in a fast rhythm

 

One exercise a day

 

Triceps (triceps and rhomboids)

1. Stand on all four with a weight in one hand
2. Keep a strong core and the shoulders together
3. Start with 90 degrees in your elbow joint
4. Stretch your arm backwards without moving the shoulder
5. Return slowly to start position, not more than 90 degrees

One exercise a day

Today exercise and post is coming awfully late, sorry about that. I have had another cool day with training in the morning and then coffee break and shopping with Caroline. She bought new ski boots and 11.50 we took the sunegga train up on the mountain. Not the best weather for a first ski day, but we anyway went straight to Chez Vrony for lunch. Hehe…that’s how we do it! Then we took one more ride and then down with the train to the village where the snowfall was just increasing by every minute.

Will continue to snow until tomorrow midday and then I guess it will be crazy busy up the mountain with heaps of people who wants fresh 50cm powder!

And, todays exercise is a favourite, who can resist a well trained back???

 

Rotator cuff (gives you nice shoulders and helps you with your posture)

1. Tense your core and keep shoulders together, 90 degrees in the elbow joint
2. Keep the same angle in the elbow but move your upper arms out from the body
3. Rotate your underarms up, still with the shoulders pressed together
4. Return to start position by doing the movements backwards

One exercise a day

I feel I have to look up this video blogging thing that I have seen other people do. That would make it so much easier to show exercises. Now I have to take pictures in many different positions to explain exercises and that is way to complicated. When I was home I didn’t train at all the first week. Just relaxed and gave my body some time off. But, since I have some problems with back and shoulders I can’t relax to long, so one afternoon I took the few training things we have at home and created a half an hour long training for core and shoulders. I thought that I will post one exercise every day from that training program, so here is the first one…

As you will notice the exercises are mostly with bodyweight or with light weight. I use a medicine ball and two weights but you can use anything you have at home (milk cartoons filled with water/sand/stones) or things you find in the nature (stones and rocks).

Telemark/lunges, train mainly gluteus and quadricpes

1. Take one step forward or backwards (kind to the knees)
2. Stay proud and keep your feet wide a part, don’t walk on a line
3. Weight on the front heel, 90 degrees in both knee joints
4.  Return to start position and change leg

concentration difficulties

Heellooo from my lazy bubble!

My body is on holiday, I have slept until 9 o’clock two mornings in a row and if nothing special happens I easily stay in my pajama until after lunch…nice and a little bit frustrating at the same time. Today I was lucky, Andreas called and suggested a coffee in the village and since I had been in front of the computer for an hour trying to work (without success) I quick got dressed and packed the computer and went down to the village.

Now Andreas left me to myself and I will try to make new flyers and some other jobs done. Easier said than done! But I already did something that I have been thinking to do for a long time. I ordered the Lactate Scout+ which means that I can soon do more advanced tests in the gym. I really look forward to be able to get a even better picture of my clients physical condition, with one more parameter full of information. So if you feel like testing your physical capacity and get ideas and help of how to take your training further, book a lactate test with me!

picture borrowed from http://www.lactate.com

Over and out for now!

 

Personal Training with fantasy!

Hello:)

I am down in brig to see one of my clients. She wants me to give her exercises that she can do outdoors and with as little equipment as possible. We are going to a place, a forest with a river, where i have been ONCE, FIVE YEARS AGO! I have NOTHING with..only my head and my fantasy! But that shouldnt be a problem! I love to work in the nature and see whats offering. Rocks, trees, benches, bars, stones in water, grass etc.

I’ll take some pics so you can see what we did!!!

Shoulder exercise

Yo!

Let me present another good exercise in the gym, easy pancake! Good for computer shoulders and to improve your posture since it strengthens the shoulder, tightening the rhomboids which pulls the scapulas together!

If you have the arm close to the body it strengthens the triceps more but if you angle the arm it will be more shoulder;)

GO!