At Home Recommendations:
Dr. O’Hara’s Detox Shake
2 Whole Lemons with skin
1″ Cube of Ginger with skin
1 tsp of Turmeric
1/4 tsp of Black Pepper
1/2 tsp of Stevia
1 Whole Beet
1/2 cup of chia seeds or flax seeds (soak 10 minutes in water)
1 Bunch of Spinach or Kale
1 Bunch of Dandelion
2 Pinches of Broccoli Sprouts
4″ Peeled fresh Aloe Vera
1 Tbsp Maca Powder
1 Cup Frozen Berries
2 Cups Cold Water
ALL ORGANIC. USE VITAMIX BLENDER
Foundation Training:
Great for everyone at all skill levels! No equipment required and it’s only 12 minutes!!
https://www.youtube.com/watch?v=4BOTvaRaDjI
Exercises/Stretches:
SHOULDER STRETCHES:
With the exercise band in front of you, pull against the resistance and hold for 15-30 seconds. Repeat 3-5 times.
With the exercise band behind you, pull against the resistance and hold for 15-30 seconds. Repeat 3-5 times.
With the exercise band behind you, pull against the resistance and hold for 15-30 seconds. Repeat 3-5 times.
Stretch the band above your head and bend at the waist to the right and then to the left. Hold each pose for 15-30 seconds, repeating 3-5 times. You can hold the band straight above your head as well, holding if for 15-30 seconds 3-5 times.
With one end of the band under your foot, curl your arm upwards against the resistance. Hold against the resistance for 15-30 seconds, repeating 3-5 times on each side.
CORE EXERCISES:
Cow Pose: Starting on all fours, inhale as you arch your back and look upwards. Hold pose for 15-30 seconds, 3-5 times. Best done with the Cow Pose (one cow pose, one cat pose, repeating 3-5 times)
Cat Pose: Starting on all fours, exhale as you arch your back upwards, looking towards your belly button. Hold 15-30 seconds, 3-5 times. Best done with the Cow Pose (one cow pose, one cat pose, repeating 3-5 times)
Plank: keeping your back straight and your arms extended, hold yourself up by engaging your core muscles. Hold this pose 15-30 seconds.
Modified Plank: with your arms bent, hold yourself straight off the ground using your core muscles. Hold for 15-30 seconds, repeating 3-5 times.
Starting on all fours, extend your left arm and right leg, holding the pose for 15-30 seconds. Alternate right and left arms and legs, holding each side 15-30 seconds, 3-5 times.
Modified version of the above exercise- starting on all fours, extend your left arm and right leg, holding the pose for 15-30 seconds. Alternate right and left arms and legs, holding each side 15-30 seconds, 3-5 times.
Starting on all fours, stretch out your arms straight ahead, stretching your shoulders and mid back. Hold for 15-30 seconds. Return to all fours and repeat 3-5 times.
BALANCE EXERCIES AND STRETCHING:
Deep Lunge: Balance on one knee and lean forward to stretch your back leg. Hold the pose for 15-30 seconds, returning to upright and repeating 3-5 times on each side.
Balancing on one knee, use one hand to prop yourself up while the other hand pulls your back foot towards your buttocks. Hold the position for 15-30 seconds, 3-5 times per side.
Balance on one knee and straighten one leg in front of you, with your hands flat out in front of you. Hold this position 15-30 seconds on each side, 3-5 times per side.
Stand with your legs spread wide. Reach for one foot at a time with your knees straight. Alternate sides, holding the stretch for 15-30 seconds, 3-5 times each side.
Straighten one leg in front of you with your hands on the floor. Bend the other knee to ease strain (keep the bend as small as possible). Hold 15-30 seconds, 3-5 times a side.
Cobra Pose: laying facedown, prop your head and shoulders up with your elbows. Tighten your stomach muscles in 15-30 second bursts for 3-5 times.
Modified Cobra: begin laying facedown and prop your head and shoulders up with your hands, taking care not to arch your back too far backwards. Hold pose for 15-30 seconds.
Laying facedown, raise your arms and legs off the floor, holding the pose for 15-30 seconds at time. Repeat 3-5 times.
Standing on one foot, take the other foot and pull it towards your body. Hold pose for 15-30 seconds, repeating it 3-5 times.
Using a prop about 6-12 inches off the ground, try to straighten your knee while your hands touch your foot.
Using a prop such as a doorway, put your arms up at a 90 degree angle and lean forward, stretching your chest and shoulders.
Using a prop, grab hold of the prop and lean your back out as far as your arms will stretch. Try to round your back and hold the stretch 15-30 seconds, 3-5 times.
Advanced Plank: hold your body off the floor using your core muscles. Use your hands and toes to plant yourself, keeping your back straight. Hold for 15-30 seconds, resting 15-30 seconds between repetitions.
Downward Dog Pose: starting on all fours, raise your buttocks into the air, straightening your knees and arms . Try to keep your head even with your arms. Hold for 15-30 seconds, returning to all fours between repetitions. Repeat 3-5 times.
Lay on your back and stretch the exercise band between your hands, pressing it against your thighs as you bring your thighs towards your chest for 15-30 seconds. Repeat 3-5 times.
Laying on your back with your knees straight, raise your legs above you. Hold for 15-30 seconds, slowly lowering your legs to the floor, keeping your knees straight the whole time. Repeat 3-5 times.
Advanced: While your legs are in the air, lift your backside off the ground, holding that pose for 15-30 seconds.
