KuliaFit
Workouts

Importance of Muscle and Strength Training

Workouts

Strength Training for Ice Hockey Performance

Nutrition

Essential Minerals for Hydration

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    • 🫶😵‍💫Feeling stressed and overwhelmed? Let’s talk about four simple ways to help you destress quickly!😵‍💫🫶      🌿 First up, Box Breathing. This technique is amazing for calming your mind and body. Breathe in though your nose for 4 counts, hold for 4, exhale though your nose for 4, and hold again for 4. Repeat this for a few minutes and feel your nervous system start to relax.      🌿 Take a quick walk outside. Just stepping outdoors and moving your body for 10 minutes can clear your mind and boost endorphins, the ‘feel-good’ chemicals. It’s a fast way to reset!      🌿 Try some Yin Yoga or use a yoga app. A few minutes of slow, restorative poses can release tension and calm your nervous system.      🌿 Lastly, adaptogens. I recommend *Catecholacalm* by Designs for Health. It’s packed with a unique blend of Ashwaganda, passion flower, valerian root, lemon balm extract and vitamins. This combination promotes relaxation, easing anxiety, and calming the nervous system. Together, they pack a punch, helping you manage stress.      Try one or two of these tips today and feel the stress melt away! For more info on *Catecholacalm*, message me or check the link in my bio, Designs for health and code!”         #StressRelief #WellnessJourney #HealthyLiving #HolisticHealth #YogaForStress #NaturalCalm #Breathwork #MindfulLiving #SelfCareTips #HealthTips #CalmMind #Adaptogens #StressManagement #HealthyHabits #WellnessTips #MentalHealthMatters #Destress #BetterHealth #HealthHacks #NaturalHealing
    • 💤 Simple Strategies for Better Sleep 💤     Struggling with sleep? Try these easy tips to set yourself up for a restful night:    🌙 Dim the lights: Reducing light on your devices an hour before bed helps your body produce melatonin, the sleep hormone.    🌙 Set a bedtime: Aim for 8 hours of sleep by sticking to a consistent sleep schedule. Your body loves routine!    🌙 Healthy carbs at dinner: Foods like potatoes or squash can help you relax by boosting serotonin.    🌙 Create a routine: Whether it’s reading, stretching, or light meditation, having a nightly routine helps signal to your brain that it’s time to wind down.    🌙 Magnesium Glycinate: This supplement is great for promoting relaxation and deeper sleep. *Link in bio :Designs for Health or message me for my favorite!*    Try these tips tonight for better rest! 🌙✨ #SleepTips #BetterSleep #HealthyHabits #Wellness
    • 🌙 I’ve been working diligently to complete my Sleep and Stress Coaching Certification, and I’m excited to incorporate what I’ve learned into my nutrition and personal training sessions! Sleep, just like nutrition and exercise, is critical to our overall health and performance. Here are some key takeaways:    🌕 **Consistency Pays Off**: Just like with nutrition and training, a regular sleep schedule is key to achieving the best results. Going to bed and waking up at the same time every day helps your body get into a natural rhythm.    🌕**Why Sleep is Essential**: Quality sleep boosts recovery, balances hormones, sharpens focus, and supports the immune system. It’s your body’s way of recharging and detoxing for optimal function.    🌕 **Morning Light Exposure**: Getting natural light in the morning helps regulate your circadian rhythm, making it easier to fall asleep at night and wake up feeling refreshed.    🌕**Too Much Light at Night?**: Exposure to artificial lights (especially blue light) before bed can throw off your sleep patterns. Try to dim the lights and avoid screens an hour before bed for better sleep quality.    🌕**Peak Recovery Hours**: The hours between 10 PM and 2 AM are critical for physical recovery, while 2 AM to 6 AM is when your brain focuses on mental and cognitive recovery.    🌕 **Brain Detox During Sleep**: While you sleep, your brain is busy clearing out toxins and waste products that accumulate during the day, a process that’s essential for mental clarity and long-term brain health.    Start prioritizing your sleep, and you’ll notice the positive impact in every area of your health and fitness! 🌟    #SleepRecovery #StressManagement #SleepRoutine #PrecisionNutrition #SleepCoach #BrainHealth
    • 🏋️‍♂️ Level up your hockey game and daily life with these Functional Core moves! 🏒      🧊Kneeling Med Ball Throws (Sideways)   This exercise amps up your rotational strength, crucial for those game-winning shots and effortless everyday twists. The kneeing version takes away the power from your legs and focuses on core and upper strength. It’s good to do both versions!       🧊Frog Jumps with Med Ball   Explode on the ice and conquer stairs like a champ! Supercharge your lower body power for lightning-fast starts and coordinating upper body stability , core and lower body.       🧊Plank Step Forwards   Skate with stability and enhance your core strength and hip mobility for smoother strides on the rink and better posture for whatever the day brings.      💪 Which one are you trying first?    #HockeyFitness #FunctionalTraining #EverydayAthlete #core #functionalcore #letsdothis #workout
    • 🧊😎Functional Leg med ball 😎🧊      🧊 Knees to feet   This one you need to stay low and keep your feet wide , stepping from knees to feet. This is an awesome hockey specific movement to be strong low. Hold a med ball or weight 12 reps      🧊 Wall balls   Combo squat to med ball throw, lots of coordination here and working though a low squat to an extention to throw the ball up and catch it 😉 strength and power. Pick your med ball weight 12 reps      🧊 Stay low side to side lunge   Building your lateral strength and stability. Pick a med ball or weight. How low can you go 😎 20 reps         Great movements for anyone , especially hockey players. Want to try ?!?       #strength #functional #outdoorworkout #hockeyweights #hockey #letsgo #workout
    • 🏒🪩Walking lunges with medicine ball throw downs offer some key benefits for total body strength, stability and for hockey specific training:    🪩Enhances lower body power and stability crucial for explosive skating and quick changes in direction.    🪩Strengthens the core and improves rotational power for shooting and passing.    🪩Develops coordination and balance necessary for maintaining puck possession.     Incorporating this exercise into a hockey training can lead to better on-ice performance, including more explosive skating, stronger shots and passes, and increased stability in physical battles.​​​​​​​​​​​​​​​​    🪩😎Incorporate these into a total body workout day to maximize coordination and functional movement 🪩😎    #totalbody #exercise #outsideworkouts #hockeyexercise #workout #letsgo
    • 🤩Split squats Improve balance and stability while targeting the quadriceps, hamstrings, and glutes.🤩        They also:    😎Stretches hip flexors: The split squat position helps stretch and lengthen tight hip flexors, which can become shortened due to prolonged sitting or lack of stretching.        😎Reduces lower back pain: Strong legs and flexible hip flexors help maintain proper posture and alleviate strain on the lower back.        🧊Hockey-specific training benefits:🧊    🏒Develops single-leg strength: Hockey requires strong and stable legs for skating, stopping, and changing directions. Split squats help develop single-leg strength, which is crucial for power and agility on the ice.    🏒Improves skating stride: The split squat position resembles the skating stride, helping players develop better technique and power in their skating.    🏒Increases hip flexibility: Tight hip flexors can limit the range of motion in the skating stride. Split squats help stretch and lengthen the hip flexors, enabling a fuller extension in the skating motion for increased speed and power.    🏒Reduces injury risk: Strong legs and flexible hip flexors help prevent common hockey injuries, such as groin strains and hip flexor strains, by improving muscle balance and joint stability.    💥Boosts explosive power: The single-leg nature of split squats helps develop explosive power in each leg independently, which is essential for quick starts, stops, and changes of direction on the ice.        😎🏒🤩Incorporating split squats into both everyday fitness routines and hockey-specific training can lead to improved overall leg strength, balance, flexibility, and reduced risk of injuries, ultimately enhancing performance both on and off the ice.​​​​​​​​​​​​​​​​         🙌🏻Incorporate this exercise into your lower body routine 3 sets of 10-12 reps ( pick one version don’t go all crazy with different styles in one set like I did )😆😉😋🙌🏻        🤩🤩Has anyone tried these ?!?🤩🤩      #legs #hockeyexercise #notlikearegularsquat #letsgo #strength #weights #exercises
    • 😎Start your workout with a      DYNAMIC WARM-UP😎          HERES WHY……     💥**Increased Blood Flow**: Dynamic movements increase circulation, delivering more oxygen and nutrients to muscles, which prepares them for activity.          💥**Improved Flexibility and Mobility**: Dynamic stretches help improve range of motion and flexibility by gradually increasing muscle length and joint mobility.          💥**Enhanced Muscle Activation**: Dynamic movements engage muscles in a coordinated manner, priming them for the specific movements they’ll perform during the workout.          💥**Injury Prevention**: By gradually increasing heart rate and loosening muscles, dynamic warm-ups reduce the risk of injury during strenuous exercise.          💥**Mental Preparation**: Dynamic warm-ups mentally prepare athletes for the upcoming workout by focusing their attention on movement patterns and technique.          In this video I did      1. Hamstring/calf walking stretch      2. Lunge with reach back      3. Step grab your knee      4. Duck unders           Pick the ones that will mimic the upcoming workout… have any favorites?!? 😎💥🫶        #workout #workout365 #dynamic #letsgo #getit #warmup
    • Pull-up Progression 8-10 reps x 3    ⭐️ Start with the smith machine bar high enough to have your arms straight while sitting on the ground with straight legs. Your legs stay out straight and heels anchored at the ground. Aim to pull yourself straight up ( careful not to lean back otherwise it turns into a different exercise )     ⭐️Next place one foot on top of the other, to increase the level of difficulty. You want to otherwise keep the same body positioning.     ⭐️Finally, want to go for a full pull up? this one you make sure and lift your legs and heels off the ground. It will get your hands a bit with the bar , but this will help increase grip strength 💪🏻    Which version are you going to try? 🤩    #pullups #upperbody #strength #yougotthis #keepprogressing
  • Order supplements through my Fullscript store.
Order supplements through my Fullscript store.
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