Monday, December 7, 2015

December Fitness Challenge Day 8


Day 8

Active Rest Day!!
Lets stretch for our active rest.  Stretching is just as important as training. 
Hold each pose for 1 minute or 10 slow breaths.





  • Posture
  • Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
  • Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.






  • Lengthens and releases tension in the spine and around shoulder blades. Stretches hamstrings, calves, glutes, and hands.
  • Start on all fours with hands directly under shoulders, knees under hips.
  • Walk hands a few inches forward and spread fingers wide, pressing palms into mat.
  • Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.
  • Hold for 3 full breaths.




  • Full Body lengthen, strengthen and stretch.
  • Begin in Downward Facing Dog, with both hands and feet pressed firmly into the floor.
  • Then step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up. You want your right foot to be slightly to the right of the center of your mat (not directly in front of your left heel). With this positioning, your hips can be parallel with the front of your mat. You can place your hands on your hips, and gently direct your right hip back and your left hip forward. This is called squaring your hips.
  • Once your hips are square, lift your arms up, and press your palms together. Draw your shoulder blades down towards your hips and gaze up toward your hands.
  • Stay here for five breaths. Then come back to Downward Facing Dog, step your left foot forward and do Warrior 1 on the other side.




  • Aids in stretching the inner thighs, knees and the groin.

·       Seated on the floor bend your knees and bring the soles of your feet together, letting the knees fall out to either side.

·       Draw your feet in as close to your body as is comfortable. Back off if you feel any pain in your knees.

·       Press the outer edges of the feet together strongly.






·       Stretches shoulders, hips, and back; increases circulation; tones abdomen; strengthens oblique’s.

  • Sit on the floor with your legs extended.
  • Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling.
  • Place left elbow to the outside of right knee and right hand on the floor behind you.
  • Twist right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute.
  • Switch sides and repeat.
  • Make it easier: Keep bottom leg straight and place both hands on raised knee. If your lower back rounds forward, sit on a folded blanket.




  • Sit up comfortably on your heels.
  • Roll your torso forward, bringing your forehead to rest on the bed in front of you.
  • Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
  • Hold the pose and breathe.   
  •  
  • *Always consult your physician before beginning any exercise program. This information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, stop and contact your healthcare provider. 

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Hermosa Beach/South Bay, CA, United States
Fitness isn’t one size fits all. I work with my clients to find a good balance with food and fitness and to motivate and encourage them towards a more positive, healthy, active lifestyle.

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I was a basketball coach for almost 30 years and knew how to get players in condition to play. Then I met Tonya , a knowledgeable, experienced and popular trainer. She inspired me to work out and enjoy it after a long day teaching and coaching. She is well researched and up to date with the latest conditioning and training ideas and methods. She is a professional who keeps up with her certifications and has years of experience. She has worked with clients of all ages and levels of fitness, so I would confidently send my elderly parents to her knowing they would be in good hands. She is flexible, empathetic and friendly. You KNOW you’ve had a workout and yet had a good time because of her innovative style and personality. I know of men who’ve commented that she was a taskmaster and yet kept coming back again and again. I’m near retirement age and I can say that Tonya has inspired me to continue training despite my naturally lazy attitude. She keeps it fresh and entertaining! ~Coleen O.


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