Aug 302015
 

Each foot has 26 bones, 33 muscles, 31 joints and over 100 ligaments. That means that your two feet have over a ¼ of your body’s bones. You have 206 magnificent bones in your body!!!

Did you know that preventing mobility in your ankles or toes can cause premature atrophy in your feet, ankles, calves and shins? (Think: skates, shoes, boots, ski boots etc.) “So”, you might say but did you know that this atrophy can also affect your energy levels????

How often do you work your feet and lower legs barefoot? How often do you run around barefoot?

Simply by adding some pointing, flexing & circling of your ankles, you will get the blood flowing and begin to put a bounce in your step making you feel bouncy, energetic and younger…no kidding!

Do these simple exercises 2-3 times a week. You can incorporate some of them when you are brushing your teeth, combing your hair, doing the dishes or folding laundry. I’ve even done many of these while watching my kid’s hockey game!!!

  1. Tippy toe raises with straight and bent knees, do both feet and then one at a time (use a chair if needed)
  2. Stretch your gastrocnemius and soleus muscles (lower leg muscles)
  3. Side lying & standing leg lifts, click here for some examples
  4. Plies with heel raises

Not sure how to work the muscles in your feet or the rest of your body??

Join one of the great classes or inquire about personal training at Move Your Body Studio. You can email me tanya@moveyourbody.ca for further information. Check out the class schedule at www.moveyourbody.ca

best-skin-ever---chocolateWhen you are finished your workout- pamper and massage your feet with wonderful oils, scrubs and lotions from Living Libations. I use her energy dry brushes every day to get my lymphatic system moving and apply some of her essential oils to my brushes. Then I follow up with either coconut oil or Best Skin Ever –Seabuckthorn to keep my feet hopping all day long.

 

feet photos 015Here is a little toe stretching that I incorporate into my days during the winter when my feet are more likely to be in shoes and boots! It has done wonders at spacing out my toes and opening up my feet.

Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades.  She is the creator of the Busy Mama Detox which is a 12 week program that runs in January, April and September of each year. To find out more about this life changing program check out the testimonials and information at www.busymamadetox.com.

Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending.  You can get your PDF copy here

Busy Mama Detox … The fun begins September 6th, 2015….sign up today for $127 and for more details check out www.busymamadetox.com.

 

Sources and more workouts for YOU!!:

http://tanyamorrison.ca/chisel-your-inner-and-outer-thighs/

http://tanyamorrison.ca/saggy-butt-to-perky-butt-moves/

http://tanyamorrison.ca/butts-and-bellies-swimsuit-workout/

Tighten your butt with these SQUATS

https://en.wikipedia.org/wiki/List_of_bones_of_the_human_skeleton

May 222014
 

If you had an alignment issue with the wheels on your car, what would you do? Get new tires, ignore the problem and continue to drive or get to the root of the problem and fix it?

Well, look down at your feet without changing anything and notice your alignment. Which way are your feet pointing?  How do your toes look? Where is the weight on your feet? What are you going to do to fix your alignment.

I also love to check out how other people are standing and walking – maybe it’s my occupation but I think it’s cool.

I used to stand like this: Yikes- after years of figure skating I had some mighty strong external rotators among some other things. But once I really noticed this “duck” foot positioning (and recalled how many times my mum told me to walk with my feet forward), I started to learn exercises that would correct this problem.  It took me years to correct this habit and to re-align the muscles in my legs, back and hips, but I did it! I didn’t put a band-aid solution on it, I went to the root of the problem and slowly but surely corrected it.

feet photos 016

There are some days that my right foot (external leg rotation from the hip) still likes to creep out…but I notice it and correct it.  These changes do not happen overnight but with a conscious effort to notice your posture and the positioning of your feet, you can make changes with some very simple exercises.

feet photos 017

See this fantastic 30 minute presentation by John Bergman on How to have Healthy Feet – https://www.youtube.com/watch?v=nmgbNahu8Jg

Read Katy Bowman’s website http://www.katysays.com/ to correct any alignment issue – she is fabulous.

Read any of Pete Egoscue’s books.

Try this exercise: I love singing “Keep them separated” while wearing my toe separators – you won’t believe the freedom your feet and toes will begin to feel. Another great time to wear these are with a pair of socks on while you are reading a book in bed.  Start with 5 minutes and build up from there.  Let me know how happy your toes and feet are feeling!!!

feet photos 015

 

In my core conditioning class, which is held Wednesday’s at 9am and my Restorative Pilates class on Saturday’s at 9am, you will be privy to the endless “having fun” exercises that we do to correct posture, improve alignment and restore our bodies.  Please see www.moveyourbody.ca for a class schedule.

Here is to your happy feet,

Tanya