Exercise Demonstration: The Lateral Lunge with Triceps Extension

Many of our day-to-day movements are in one plane of motion: the sagittal plane. Incorporating other planes of movement into our workout will help us to stay mobile and healthy. Lateral lunges train the body to move into frontal plane of motion. It is a nice change which will take the workout to the next level.

Health, Happiness, and Harmony

Kay 

Thoughts During My Afternoon Walk

Growing up, I loved to spend summers with my grandparents in our country house. I remember the feeling of freedom I felt there. I could eat berries and apples from trees and I didn’t need to worry about washing my hands. I drank the coldest and cleanest water from the spring and didn’t get a sore throat after that. My favorite part was running up and down hills. I felt the gentle touch of the long grass on my knees, the wind on my cheeks, and a deep breath of fresh air at the top of a hill. I loved to collect different field flowers and make a wreath from them. 

 

Childhood years passed by, a school graduation, university academics, and my city life was busy. But even when I was a student in Moscow, I tried to find time to go for a walk and be outside. I used to take a long walk from Universitet (Moscow Metro) all the way to Kytai-Gorod (Moscow Metro). I enjoyed walking in the city alone in a large crowd. 

 

For some years, I lost my connection with nature. I remember spring, 2015. I was driving to a prenatal yoga class through green trees along the Fairfax County Parkway, and feeling the fresh air and spring beauty. It might have been my pregnancy hormones or the feeling that I was carrying something very precious inside, that made me rediscover the connection with nature. I started looking for answers in the world around me for guidance. 

 

Today during my afternoon walk, I saw two geese, one was sleeping and one was watching over the other... It was a very peaceful moment. It reminds me the first months of my son’s life, when I used to look at his sleeping face and try to imagine what his first words and steps would be. It reminds me of the time when my husband and I were in a long-distance relationship before our wedding. We used to write love letters every day for 14 months. Even though physically we were apart, our thoughts, hearts and souls were together. 

Parents watch over your children, spouses watch over your partners, because we are all in this together. Somebody is always watching over us...

Health, Happiness, and Harmony, 

Kay 

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The Dumbbell Plank Row Builds a Strong Core without Crunches

Most of us sit behind a desk for eight hours, at least five days per week. Being in a seated position for a long time leads to weak and tight muscles, which can cause pain and discomfort. A lower back pain is a common condition. The strong core takes stress of the lower back and prevents a lower back pain. The Dumbbell Plank Row builds a strong core without crunches.