Results Worth Sharing
TAISO FITNESS NEWS
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March 2014
Stars!
February got off to a great start with the
New Years Jeans Challenge. Every
Challenge has had a slightly different
format, and this time it included a
workbook with lots of valuable exercises.
However, Jennifer had to put her own
spin on things and added a star system to
both track progress and to give yourself
daily praise for all the things you
accomplish, both big and small. The
result - some of the best participation to
date.
www.taisofitness.com
In This Issue:
Tips for Low Back Pain
Meet A Member: Lynne
Referral Cards
Upcoming Events
MEET A MEMBER: LYNNE
Lynne has been with us almost from day one, so
most of you know her. But here’s what you didn’t
know:
Favorite Workout Song: Rolling in the Deep
(Adele)
Favorite Treat Meal: Cheese plate with a glass of
wine from my favorite wine bar.
Animal That Best Describes You In ‘Beast
Mode’? A Lion (but my co-workers say a bunny…
or maybe a puppy.
So congratulation to everyone out there
reaching your goals! And don’t forget to
give your self credit.
Taiso Fitness and Nutrition 5104 6th Avenue Suite 110 Tacoma WA 98407 253.223.6365 www.taisofitness.com
TAISO FITNESS NEWS!
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Low Back Pain
Erika Sagel, DPT
Almost everyone at some point in
time will experience low back pain.
Most people tend to compensate for
core weakness by arching their
back. If you are lifting weights/
working out, it is extremely
important you understand what your
back is doing to prevent injury
whether you are lifting 2 pounds,
your own body weight, or lifting a
36 kg kettlebell!
The exercise below helps strengthen
your transverse abdominus (a
muscle that acts as a built-in back
brace) and helps provide back
stability.
Lie on your back with your knees
bent. Place one hand on your lower
stomach (below your belly button),
one hand on your upper stomach
(above your belly button). Picture a
piece of string tied to your belly
button, and gently draw that string
down toward your spine. Be sure
your upper stomach and your glutes
stay relaxed. Try to count out loud
to 20 easily without holding your
breath. Relax. Repeat for 10-20
repetitions, stopping if pain or
fatigued. Once you can do this
consistently, try the same activity
without your hands on your belly,
and try it sitting, standing, and while
you are lifting during your workout.
Do not keep the muscle tight all the
time - you want it to know how to
activate when you need it (i.e. as
you lift something). Also, do not go
past the point of fatigue –
if it is tired, stop –
otherwise you will
compensate using the
wrong muscles. If you
have pain, stop! Recheck
your form, and if it
continues to be painful
STOP all together.
Always remember if you
have back pain during ANY
exercise, let Jennifer or Butch know.
They can modify the exercises
accordingly. If you continue to have
persistent back pain, consider
following up with your doctor and
get in to see a physical therapist ☺
Congratulations to
Vanessa and Amanda!
Taiso Fitness and Nutrition 5104 6th Avenue Suite 110 Tacoma WA 98407 253.223.6365 www.taisofitness.com
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3
Girls Basketball and Youth
Sports Workshops
Jennifer has had a great time working with the Life Christian
girls basketball team. She received the invitation to work with
them from Coach Pat Lynn, who just happens to be a member at
Taiso. I’m sure you have all had the opportunity to experience his
quick wit.
Due to the interest from the athletes, coaches, and parents we
have decided to offer a series of Youth (Age 12+) Sports
Workshops starting this Spring. If you know a young athlete who is
serious about playing a sport beyond high school get them to these
camps!
Participation is limited to 10 athletes for the 2 day workshops.
You can register online at www.taisofitness.com/workshops
Remember
Referrals
mean a
reduced rate
for you as long
as the referral
remains a
member!
Taiso Fitness and Nutrition 5104 6th Avenue Suite 110 Tacoma WA 98407 253.223.6365 www.taisofitness.com