Dawson Flexible Fitness

What does your rest day look like? Do you even take rest days? And please don’t tell me you’re one of those people that can go on very little sleep and push yourself seven days a week. Because the truth of the matter is, some not so great things are happening on the inside that you can’t see when you do that and are actually hindering your growth. Rest days:... Prevents muscle fatigue by refilling glycogen stores. You need energy to workout! And I’m sure you don’t like feeling super sore all the time. Less chance of injury; your CNS (central nervous system) can’t function properly w/o rest, leading to poor form while we workout. As we sleep: Blood glucose gets stored in our muscles as muscle glycogen (more energy is produced when glucose is coming from the blood). HGH (human growth hormone), is at it’s highest when we sleep. Our bodies need HGH in order to utilize the amino acids from the protein we eat to help our muscles grow and recover. What do you do on your rest days? Headband @mandabees_headbands #rest #recover #growth #muscle #nap #gains #restday #bodybuilding #sleep #yoga #meditation #walk #foamroller #fitness #fittips #workout #hiit #dog #weights #cardio #hgh #glucose

SUPER EASY CHOCOLATE CHIP MUFFINS! So many people have taken to baking while being stuck at home all year, but sometimes it’s nice to have some of the work done for you. Here’s a very simple recipe for you to try! One bag @bambodynutrition Quick Fix (This is basically a protein mug cake in a bag! I had a pumpkin pie flavor, and a current flavors available are brownie and birthday cake)... 10g @hiitnutrition Jet Black Cocoa powder (code DAWSONHIIT) 1 egg 1/2 tsp baking powder 14g chocolate chips Bake 16 minutes at 360; makes 6. 66 #calories 1.9g #fat 6.7g #carbs 5g #protein 1.5g #sugar #quickfix #recipe #easyrecipes #snack #dessert #breakfast #food #baking #chocolate #pumpkinpie #pumpkin #muffin #fitness #fittips #nutrition #holiday #eat #weightloss

DEALING WITH KNEE PAIN (in particular the outside of the knee)? CONSTANT HIP PINCHING/PAIN? Or just having trouble growing that side booty ? There are so many more glute muscles to explore besides the ones I posted about yesterday. These lateral muscles run down towards the knee and are the source of a lot of knee pain and inflammation when the hip lacks mobility. So when your knee hurts, don’t automatically assume there is something wrong with it! It is highly likely ...it is stemming from one of these muscles being pulled in the wrong direction due to your hips or low back needing to be mobilized. PLEASE NOTE! These exercises are NOT how I grew/am growing my glutes. That mainly comes from heavy (to me) hip thrusts, deadlifts and some squats. These exercises in the video are ACCESSORY exercises. I realize with the pandemic still raging, equipment is limited and so you may only be working with bands at the moment. Don’t let that discourage you! Will progress be slower? Potentially. So your goal is to focus on progressive overload. Move up to the next heavier band, do an extra set, do three more reps etc. Band is from @thexbands #legs #legday #hip #mobility #knee #kneepain #jointpain #fitness #lift #stretch #yoga #glutes #workout #fittips #booty #nervepain #sciatica #girlswholift #bootybuilding #health #athomeworkouts #resistancebands

Make sure you watch the first part I posted so that this makes sense! These are common compensations in common exercises when we lack mobility. Watch all the way until the end!

BE ON THE LOOKOUT FOR THE SECOND POST ON THIS! But for real though...WHEN are you going to take your mobility seriously? I don’t mean quickly stretching your hamstrings for 10 seconds after a workout. Or spending three minutes on the foam roller once a month. I mean REAL mobility. Yes, I track my workouts and continue to progressively overload my exercises to grow my muscles, however, there is no way my joints would be able to take the amount of weight I continue to add if... I did not have mobility. Did you know I’ve had arthritis in my knees for 20 years? What I am demonstrating in the video today, as well as the muscle animation I included, shows just a FEW of the muscle groups responsible for glute and posterior leg growth. Take a really close look at the muscle animation (sorry some of the wording got cut off). You can see how many muscles insert from different areas of the pelvic bone into the hip socket and the top of the femur. When there is a lack of mobility, the leg tends to internally rotate, meaning those muscle groups, specifically the glutes for my purpose, can’t contract and externally rotate. This means growth is limited, and as you add more repetitions/heavier weight, then other areas such as our low back and knees are forced to work. The second video shows, compensations in form when we lack mobility and there is even more animation at the end! Headband @mandabees_headbands Outfit @kittygains #glutes #growth #mobility #strength #arthritis #knee #hip #back #pain #jointpain #booty #legs #legday #deadlift #fittips #nervepain #fitness #stretch #yoga #workout #physicaltherapy #booty #foamroller #bodybuilding #backpain #liftheavy

SOLVING KNEE PAIN PART If you missed my post yesterday about starting from the ground up with your ankles, please check that out! Immobility in our hips, which can be caused by a number of factors including a sedentary lifestyle, working long hours at a desk, biking, running, etc., can also lead to the pain. This is often accompanied by low back pain, tight hamstrings, and weak glutes.... Just like the ankles: MOBILIZE: Using @vibe_roller on my hip flexor and TFL with a little help from Savanna STABILIZE: Using TRX straps (discount code TRXAMB10V2AC7X)and @thexbands STRENGTHEN: band is also from @thexbands What joint should I cover next? Outfit @kittygains #kneepain #hips #foamroller #injuryprevention #lowback #physicaltherapy #squats #mobility #flexibility #glutes #booty #resistancebands #stairs #workout #strength #fitnesstips #fitness #stability #healthylifestyle #stretch #homegym #yoga #leg #legday #dogs #rescuedogsofinstagram #rescuedog

I can’t squat because of my knee. Have you ever heard any family or friends say that? Or is it something you say yourself? More often than not, pain in a joint is directly related to a lack of mobility somewhere else. How mobile are your ANKLES? How well we can dorsiflex our ankle directly impacts our knee. The less mobile it is, the more work than the knees do as we walk, go up/down stairs, bend down to pick something up, etc.... The solution? MOBILIZE (I’m using my @vibe_roller but you can use whatever tool you have). STABILIZE (band from @thexbands ) STRENGTHEN (start with assisted strength work; use TRX for balance, stability ball, etc). Who wants to see the knee pain solution when the problem stems from your hips?? LMK in the comments! Headband @mandabees_headbands Outfit @kittygains #kneepain #injuryprevention #physicaltherapy #squats #mobility #flexibility #glutes #resistancebands #stairs #workout #strength #fitnesstips #fitness #stability #healthylifestyle #stretch #homegym #yoga #leg #legday

THE SECRET TO A BEAUTIFUL BACK Actually it’s pretty simple... USE PROPER FORM...NO EGO LIFTING ... This video shows proper row form, and it’s the same no matter what variation you are doing. When you pull the elbows back, it takes the shoulder out of alignment and then you aren’t even working your lats anymore!!! This means you need to use your abs and glutes to stabilize, instead of relying on your rotator cuff...unless your goal is to tear your cuff...but I’m hoping that isn’t your goal Bra @gymglamapparel Leggings @kittygains Resistance band @thexbands #arms #upperbody #workout #lift #athomeworkout #injuryprevention #fitness #fitnesstips #abs #strong #girlswholift #bodybuilding #weights #bouldershoulders #heathy #noego

How to REALLY work your abs!!! Sure, sit ups, planks, etc have their time and place for some strengthening, but for even stronger and more FUNCTIONAL core muscles, resistance training is key. Especially unilateral exercises, since we all have one side that is more dominant. Let’s finish out 2020 are you going to stop you lifting, shall we? If you have to twist and torque your spine in order to push your way around, you were doing far more damage than good. ... In this example, I am working the spiral line down my body from my working left shoulder, to left external oblique, down to my right internal oblique. When I disengage my core, my lumbar spine has to take over. If you are struggling with this, try to test out that I showed in the last clip. What other unilateral exercises do you struggle with? Outfit @kittygains #strength #abs #core #balance #injuryprevention #spine #health #arms #upperbody #workout #athome #athomegym #bodybuilding #fitness #lift #fit #weights #girlswholift #lifestyle #sixpack #fitnessmotivation

CHOCOLATE BANANA BREAD Here’s my attempt at @bitesbyallieb recipe! Do you ever see a recipe you really want to make, but maybe you don’t have all of the ingredients or you only have a different kind of flour, etc.? So then you save the post but never look at it again Like most people, I am on a budget so I can’t just run out and buy a grocery cart full of ingredients anytime I want. Dig through your pantry and fridge and get creative!... Remember that baking is a science, so certain things need to exist to create chemical reactions. If it calls for eggs but you have none or are vegan, subbing in flax, applesauce, baking soda with vinegar, etc. The texture will change a little depending on ingredients, but it can be fun to experiment. 18g oat flour 20g @bobsredmill coconut flour 5g @hiitnutrition Jet Black Cocoa powder (code DAWSONHIIT) 130g pumpkin purée 5g @enjoylifefoods DF chocolate chips 1 egg 1 tsp vanilla 1 tsp pumpkin or cinnamon 1 tsp baking powder 30 ml @lakanto maple syrup 77g banana 449 #calories (this baby was HUGE) 76g #carbs 13g #protein 9g #fat #athome #baking #pumpkin #banana #chocolate #bread #recipe #healthyfood #food #rat #healthy #recipes #pumpkinspice #fitness #weightloss #bulking #nutrition

The Ugly Butt Squeeze Are you just going through the motions? Or are you actually contracting the target muscles? At the bottom of my squat, I focus on external rotation from my femur/hip socket, to the outside of my leg, all the way down to my heels and pinky toes; as if you were standing on a big piece of paper and trying to tear it apart.... The goal of lifting isn’t to look cute in the moment. A common mistake is to straighten the knees to come up, as opposed to contracting through glutes, hamstrings and abs. The ugly booty squeeze isn’t just for squats. It’s for deadlifts, hip thrusts, bridges..you get the idea. Let me know if you have any questions! Headband @mandabees_headbands shorts @kittygains #squats #legs #legday #strength #injuryprevention #booty #fitness #bodybuilding #backinjury #form #fittips #fitnesslifestyle #healthy #athome #workout #progress

What’s the deal with net carbs? Confused about macros? Let’s break it down a little. Ever wonder why carbs became the bad guy? ( fyi..they are NOT; we need them and they’re very good for you!) Food companies invented this term net carbs (its not approved per the FDA) to make them more appealing to consumers. Unfortunately, it also allowed for more additives, and messes with the calories (VERY minimal change in calories; I explain it further in the video). To figure out... the calories, follow the simple equation I go through. CALORIES ARE NOTHING TO BE AFRAID OF. They are a unit of measurement for energy. More energy = ability to lift more, run further, etc. The catch is to find energy balance between intake and output. Question? Drop them below

Weights VS Bodyweight *TRX EDITION* Need a switch up from your weights for a week to let your body recover? Stuck at home without dumbbells? Try these three upper body exercises with a TRX!... The TRX is built around the concept of ALWAYS being in a plank position, so your core is constantly being challenged and engaged. And by walking closer/further to the anchor point, you can increase the load just like you would increase the load on a barbell by adding plates. My TRX is wall anchored, but since it comes with a door attachment, I can take it outside and on vacation (when I can travel again ). You don’t have to commit to bolting anything into your wall! Let me know if the comments if you’ve ever tried a TRX, what you’re favorite exercises are, or if you want any other variations! Grab yours here: https://indi.com/p/hkk4d/271pt83sqz4hebc0 with discount code TRXAMB10V2AC7X @trxtraining #arms #upperbody #core #workout #trx #strength #fitness #fitnesstips #girlswholift #athome #bodybuilding #weightlifting #plank #bodyweight #bodypositive #lift

Shoulder Repair I mention scapular retraction A LOT, so let’s dig deeper. Properly functioning scapula will: Help improve pushups/rows/overhead press... Improve posture Decrease/eliminate neck/shoulder/elbow pain These exercises all seem really simple - until you try them. But wouldn’t you rather take 10-20 minutes a day to get RID of pain than wake up with shoulder aches everyday?? #injuryprevention #shoulders #pain #physicaltherapy #mobility #fitness #flexibility #exercise #upperbody #neckpain #backpain #backworkout #health #athomeworkouts #workout #personaltrainer #resistancebands

Let’s balance out our sweet tooth with some savory cheesy zucchini bread I actually prefer savory much more than sweet. It’s easy to pass on a box of donuts, but salty pretzels...not as easy for me to say no to! I used nutritional yeast for the cheese factor since I can’t have dairy (and was out of vegan cheddar) but feel free to substitute in your preferred cheese. This bread reminds me of a cheesy garlic bread ... 100g zucchini (use food processor or blender) 24g @lifesource_foods oat fiber (or preferred oat flour) 1 egg 10g @bragglivefoodproducts nutritional yeast 1g @zensweetlife monk fruit dissolved in 1g active dry yeast @flavorgod garlic and herb seasoning (you can use regular S&P but this seasoning is MUCH butter and adds that salty crunch!) Baked it at 400 for about 40 minutes. 232 #calories 5g #fat 33g #carbs 12g #protein #savory #cheese #zucchini #bread #snack #food #recipe #dairyfree #vegan #eat #healthy #easyrecipes #vegetables #nutrition #weightloss #fitness #saltlife #baking #athome

FULL BODY STRENGTH & MOBILITY The overhead squat IS primarily a mobility exercise. It loads the entire body (whether you’re using a barbell, DBs, resistance band or body weight). It will immediately show where you are lacking mobility by the way your body compensates. It helps build strength for squats and overhead presses. When done correctly, it really helps improve core strength and balance.... When you compensate (hunching, learning forward, knees dropping in), pay attention! Whether it’s your pecs, thoracic spine, ankles...figure out what needs mobility and get to work! When seated for most of the day, we put our spine into constant flexion (hunching forwards), leading to poor spine/hip mobility and poor core strength. The overhead squat is a spine extension exercise, so it can be beneficial; again when done properly. To help practice the form and put the mobility, stability and strength into one exercise, grab your TRX straps and do an Overhead Back Extension. At no point am I slumping as I hinge my hips back, and I control the movement through my core, lats and glutes. No rolling up and just using momentum! Link for TRX and discount code: TRXAMB10V2AC7X https://indi.com/p/hkk4d/271pt83sqz4hebc0 Outfit @kittygains Headband @mandabees_headbands #fullbodyworkout #squat #press #overheadsquat #strength #mobility #trx #trxworkout #trxtraining #stability #abs #glutes #booty #core #shoulders #girlswholift #fitness #bodybuilding #injuryprevention @trxtraining

REPOST @carter_cakes I ran 2 miles tonight! (Big deal, right? You've always been a runner, Shan.) After being diagnosed with a degenerative knee condition 6 years ago and undergoing bilateral knee surgery 5 years ago, my surgeon said I could only run again if it didn't hurt. Every time I tried to run even a block, it was painstaking. Eventually I came to terms with the fact that I wouldn't ever be a runner again. But a piece of me was missing.... About 3.5 years ago I began training with @dawsonflexiblefitness . 3x per week circuit type training. Over the years she pushed me and has me doing things I never thought I would be able to do again. Front squats! (Begrudgingly) Bulgarian squats! There were plenty of times I'd look at my workout and think "WTF Katie" but she always proved me wrong. I could actually do it. Early this year I told her the one thing in the world I wish I could do was run again. Her response was alright, let's do it! I was skeptical and didn't want to get my hopes up, but I figured, what do I have to lose? Months and months of goal-focused strength training, many, MANY hip thrusts later, and my first workout with "running" arrived in my inbox. It started with just running back and forth in my yard a few times. It grew to running around the yard for a few minutes at a time, and one day I felt ready to hit the streets. 2 min walking, 1 min running, x4. Gotta love the #gallowaymethod. I felt silly, knowing how slow I was. At this point, I got to run/walk once per week! The biggest success? It was all pain-free. Not only during the run, but in the days after. Katie's plan to build my strength worked. I progressed over the summer and fast forward to today, me and my trusty 10 year old @garmin ran 2 miles and felt GOOD! Not fast but hey, 8:35 miles aren't too shabby after a 6 year hiatus. I still have a degenerative condition and know I need to be cognizant of that. No more half marathons in my future but 5ks don't seem so distant a goal anymore! Just being able to run is something short of a miracle. Yes, short of a miracle because, science *does* know and Katie knows science. And maybe with a little help from Gabe @bravelikegabe #runner

From learning how to use Zoom and Google classroom, to actually using my office as an office and not just a sewing/laundry room to dry my precious leggings, to teaching dance in a confined save versus a large studio, this year has changed my career a lot! Dealing with sudden (and ongoing) changes can lead to anxiety - you are not alone. It can be challenging trying to learn new skills, keep up with family/friends you can no longer see AND maintain all your normal duties (co...oking, cleaning, etc) - you are not alone. So what are healthy ways you can cope? Besides the ways we typically talk about (exercise, walking, meditation, etc). Those are still my main stress relievers, but I’ve also discovered new things, like watching dash cam footage on YouTube (seriously fascinating for some reason ). As an extrovert and as someone whose career thrives on personal interaction, I learned I hate sitting at a desk for more than 45-60 minutes at a time, so I make it a point to get up and stretch, foam roll, throw in a load of laundry, etc, for 10-20 minutes. My favorite coping mechanism? Helping my clients. Cheesy I know, but true. If I’m able to help them relieve even 5% if their stress (hopefully more), then I know I’m doing what I’ve set out to do when I chose this career. What are your coping mechanisms? #youarenotalone #copingskills #athome #workout #zoom #learning #personaltrainer #fitness #dancer #teacher #onlinetraining #health #athomeworkouts #mentalhealth