• ❗️Do your shoulders round or creep up by your ears when you are performing an Overhead Press, holding a Plank Position or doing a Rear Fly? It can happen! 📍Here is a great drill I love to build awareness and control for your shoulders prior to those exercises. For this movement: 1️⃣ Press out on the band 2️⃣Hold the press as you lift the arms in front and return back to repeat. Using a LIGHT mini loop resistance band you can cue your rotator cuff muscles in standing, seated or a kneeling position -before you proceed to Overhead Presses, Planks or even Rear Flys. I love adding light dumbbells to emphasize the depression of the shoulders with the band while lifting the arms in flexion. Light weights are all you need! . . . . . #mindfulaxis #mindfulmovement #shoulderstability #shoulderrehab #shoulderstabilization #primeyourbody #workoutathome #rotatorcuffrehab #rotatorcuffexercise #strongarms #fitlife #wellness
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    ❗️Do your shoulders round or creep up by your ears when you are performing an Overhead Press, holding a Plank Position or doing a Rear Fly? It can happen! 📍Here is a great drill I love to build awareness and control for your shoulders prior to those exercises. For this movement: 1️⃣ Press out on the band 2️⃣Hold the press as you lift the arms in front and return back to repeat. Using a LIGHT mini loop resistance band you can cue your rotator cuff muscles in standing, seated or a kneeling position -before you proceed to Overhead Presses, Planks or even Rear Flys. I love adding light dumbbells to emphasize the depression of the shoulders with the band while lifting the arms in flexion. Light weights are all you need! . . . . . #mindfulaxis #mindfulmovement #shoulderstability #shoulderrehab #shoulderstabilization #primeyourbody #workoutathome #rotatorcuffrehab #rotatorcuffexercise #strongarms #fitlife #wellness
  • Hey Y’all! If you’re new here- Welcome! My name is Serene Wilken, and I’ve been passionate about exercise since I was a kid growing up as a gymnast. I have been sharing my passion for movement through teaching and training for nearly nine years (that flew by fast!). I’ve trained hundreds of real clients over the years, and they have actually taught me so so much. When working with clients, I take into account the whole picture not just their physical goals. I believe a holistic approach is superior to just focusing on the exterior. What we feed our bodies, what environment we surround ourselves with all has an affect on our overall health. I’ve found that coaching my clients by focusing on awareness (mindfulness) is the missing link to their overall wellbeing. I always ask questions! By finding out the whole picture, you can design the environment that will support your goal. After years of watching clients evolve and making real changes in their lives by using awareness as a tool, I decided to share more! I have free movement and mindfulness guides on my website for all of you to help support your individual journeys. I’ve had some amazing mentors and coaches in my life that supported me to see and believe that I can be my own best coach by using awareness, and looking at the whole picture. Your body is your best coach. You don’t need to buy into or follow what another person is doing, because your individual body is different. The more you pay attention to what you need, the more precise your actions can be towards your goals no matter what they are. No matter what kind of training modality you are passionate about- what remains consistent is incorporating awareness and remaining objective to what’s happening at this very moment for you. For me, this awareness and inner grounding has been gold in my life. I am so happy to share these actionable tools with you, and help shed light on what might be missing for you. For all the guides you can sign up on my website (mindful-axis.com)! Thank you @tri_nguyen_photography for this video ✌🏻! . . . . . #mindfulaxis #strongfromwithin #workoutguide #mindfulness #fitlife #workout #pilates #corestrength #hiit
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    Hey Y’all! If you’re new here- Welcome! My name is Serene Wilken, and I’ve been passionate about exercise since I was a kid growing up as a gymnast. I have been sharing my passion for movement through teaching and training for nearly nine years (that flew by fast!). I’ve trained hundreds of real clients over the years, and they have actually taught me so so much. When working with clients, I take into account the whole picture not just their physical goals. I believe a holistic approach is superior to just focusing on the exterior. What we feed our bodies, what environment we surround ourselves with all has an affect on our overall health. I’ve found that coaching my clients by focusing on awareness (mindfulness) is the missing link to their overall wellbeing. I always ask questions! By finding out the whole picture, you can design the environment that will support your goal. After years of watching clients evolve and making real changes in their lives by using awareness as a tool, I decided to share more! I have free movement and mindfulness guides on my website for all of you to help support your individual journeys. I’ve had some amazing mentors and coaches in my life that supported me to see and believe that I can be my own best coach by using awareness, and looking at the whole picture. Your body is your best coach. You don’t need to buy into or follow what another person is doing, because your individual body is different. The more you pay attention to what you need, the more precise your actions can be towards your goals no matter what they are. No matter what kind of training modality you are passionate about- what remains consistent is incorporating awareness and remaining objective to what’s happening at this very moment for you. For me, this awareness and inner grounding has been gold in my life. I am so happy to share these actionable tools with you, and help shed light on what might be missing for you. For all the guides you can sign up on my website (mindful-axis.com)! Thank you @tri_nguyen_photography for this video ✌🏻! . . . . . #mindfulaxis #strongfromwithin #workoutguide #mindfulness #fitlife #workout #pilates #corestrength #hiit
  • This is a modified Suitcase Squat (not touching the ground with the dumbbell and a bit narrow stance), in other variations you can touchdown and you can use a kettlebell or even a barbell (often used for Suitcase Deadlifts with more emphasis on hip hinging). I love doing this exercise with a medium weight and barefoot. Waking up the tripod of your foot is so important and being barefoot is a great way to feel the floor under you as you generate energy back up the kinetic chain through the spine. Stabilizing the spine from over arching or bending is key and your deep core musculature gets challenged with this movement. This is a great one for working on an often neglected focus of Anti-Lateral Flexion! Basically you are holding a weight or a force on one side and you’re performing a movement without laterally flexing or leaning to one side. Notice what can go wrong: Knees roll in, weight swings in front of the body, the spine laterally flexes...all bad! Start practicing in a balanced standing position with your abs engaged. Keep your arm positioned at your side and drive up evenly with your feet. You want to keep your shoulders square and you can use your other arm to give you feedback across your chest. Add this as a correctional exercise to your next leg day prior to doing your Squats or Deadlifts! . . . . . #correctiveexercise #suitcasesquats #unilateraltraining #strongcore #strongfromwithin #spinestability #correctionalexercise #antilateralflexion #homeworkout #fitlife #workoutathome #balanceexercise #mindfulaxis #beachriot
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    This is a modified Suitcase Squat (not touching the ground with the dumbbell and a bit narrow stance), in other variations you can touchdown and you can use a kettlebell or even a barbell (often used for Suitcase Deadlifts with more emphasis on hip hinging). I love doing this exercise with a medium weight and barefoot. Waking up the tripod of your foot is so important and being barefoot is a great way to feel the floor under you as you generate energy back up the kinetic chain through the spine. Stabilizing the spine from over arching or bending is key and your deep core musculature gets challenged with this movement. This is a great one for working on an often neglected focus of Anti-Lateral Flexion! Basically you are holding a weight or a force on one side and you’re performing a movement without laterally flexing or leaning to one side. Notice what can go wrong: Knees roll in, weight swings in front of the body, the spine laterally flexes...all bad! Start practicing in a balanced standing position with your abs engaged. Keep your arm positioned at your side and drive up evenly with your feet. You want to keep your shoulders square and you can use your other arm to give you feedback across your chest. Add this as a correctional exercise to your next leg day prior to doing your Squats or Deadlifts! . . . . . #correctiveexercise #suitcasesquats #unilateraltraining #strongcore #strongfromwithin #spinestability #correctionalexercise #antilateralflexion #homeworkout #fitlife #workoutathome #balanceexercise #mindfulaxis #beachriot
  • 👆🏻 Yup! We are reflections of our environment whether we like it or not. Our environment shapes us by the influence of positive and negative energy all day long in many forms. What you watch: Reality TV, The Local News, Game Shows, YouTube all create an environment of perhaps stress and drama... your body absorbs and reacts to this stimuli no matter how positive or negative. What you listen to: Podcasts, Music, Media, the tones and vibrations including words and opinions of what we hear also have an affect on our energy state at any given time. What you read: Blogs, books, Social Media, all of these forms can expand our conceptual understanding of the world around us, or influence us in other ways. The people you hang around: We naturally are inclined to be “a part” of a community and be accepted among others. This need is so strong we can often look past the power of influence others have on us with their own energy and agenda. Creating connections with beings that support, love and honor your true value is what can be missing from our relationships. Even our family members can hold us back with their own insecurities and strive to keep us in a box of society’s expectations. All we can do is simply be AWARE and become more in tune to what’s around us and how that can shape our existence. Crazy to think about. Crazy to know that you too have the power to design what you want, right now.✌🏻 . . . . . #mindfulness #mindful #mindfulliving #mindfulaxis #youareyourenvironment #environmentmatters #whatispossible #my2cents #wayoflife #mindsetiseverything #mindset
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    👆🏻 Yup! We are reflections of our environment whether we like it or not. Our environment shapes us by the influence of positive and negative energy all day long in many forms. What you watch: Reality TV, The Local News, Game Shows, YouTube all create an environment of perhaps stress and drama... your body absorbs and reacts to this stimuli no matter how positive or negative. What you listen to: Podcasts, Music, Media, the tones and vibrations including words and opinions of what we hear also have an affect on our energy state at any given time. What you read: Blogs, books, Social Media, all of these forms can expand our conceptual understanding of the world around us, or influence us in other ways. The people you hang around: We naturally are inclined to be “a part” of a community and be accepted among others. This need is so strong we can often look past the power of influence others have on us with their own energy and agenda. Creating connections with beings that support, love and honor your true value is what can be missing from our relationships. Even our family members can hold us back with their own insecurities and strive to keep us in a box of society’s expectations. All we can do is simply be AWARE and become more in tune to what’s around us and how that can shape our existence. Crazy to think about. Crazy to know that you too have the power to design what you want, right now.✌🏻 . . . . . #mindfulness #mindful #mindfulliving #mindfulaxis #youareyourenvironment #environmentmatters #whatispossible #my2cents #wayoflife #mindsetiseverything #mindset
  • 🔉Volume on 👆🏻! Here are 2 movements which can help you connect to your Side Glutes! These muscles can be very sleepy. So much so that without having a connection to them, your hip complex can lack stability in your basic squat and even cause muscle imbalances. Yuck! Now I know these movements don’t replace the bigger compound movements-however they are great for adding that awareness and connection to specific muscles such as your side glutes esp the Gluteus Medius. ✔️Single Leg-Internally Rotated Banded Step Outs are a sure way to feel this muscle in a standing position. ✔️Single Leg- Banded Hip Extension with Abduction will also engage your side Glutes as you push out. Enjoy y’all!👌🏻For free workout guides check out link in profile 👍🏻 . . . . . #hipstability #mindfulaxis #glutes #gluteworkout #homeworkout #correctiveexercise #glutemedius #buildyourbody #buildyourbutt #resistancebandsworkout #mindbodyawareness #setyourintention #sculptyourbody #bootyburn
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    🔉Volume on 👆🏻! Here are 2 movements which can help you connect to your Side Glutes! These muscles can be very sleepy. So much so that without having a connection to them, your hip complex can lack stability in your basic squat and even cause muscle imbalances. Yuck! Now I know these movements don’t replace the bigger compound movements-however they are great for adding that awareness and connection to specific muscles such as your side glutes esp the Gluteus Medius. ✔️Single Leg-Internally Rotated Banded Step Outs are a sure way to feel this muscle in a standing position. ✔️Single Leg- Banded Hip Extension with Abduction will also engage your side Glutes as you push out. Enjoy y’all!👌🏻For free workout guides check out link in profile 👍🏻 . . . . . #hipstability #mindfulaxis #glutes #gluteworkout #homeworkout #correctiveexercise #glutemedius #buildyourbody #buildyourbutt #resistancebandsworkout #mindbodyawareness #setyourintention #sculptyourbody #bootyburn
  • I honestly used to despise this bridging series and learned to love it because I was not good at it! I kind of have this weird thing where if I’m not good at an exercise I ”make it my favorite” and practice it often. Making something your not good at your “favorite” helps you develop a consistent practice and improve. In the beginning my hamstrings would cramp so bad because bridging on an unstable surface was hard and my body was not used to isolating my hamstrings so much. But as my CNS and muscles adapted I got better at it. Has this happened to you? If so, listen to the cues in this video and your hammy’s will love this! Ok maybe the word “love” is a little too much but you know what I mean-it’s good for ya! . . . . . #hamstringworkout #hamstringrehab #stronghamstrings #hamstringcramp #pilatesmat #fitlife #mindfulaxis #isolationexercises #foamrollerpilates #hipextension #glutes #hipstability
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    I honestly used to despise this bridging series and learned to love it because I was not good at it! I kind of have this weird thing where if I’m not good at an exercise I ”make it my favorite” and practice it often. Making something your not good at your “favorite” helps you develop a consistent practice and improve. In the beginning my hamstrings would cramp so bad because bridging on an unstable surface was hard and my body was not used to isolating my hamstrings so much. But as my CNS and muscles adapted I got better at it. Has this happened to you? If so, listen to the cues in this video and your hammy’s will love this! Ok maybe the word “love” is a little too much but you know what I mean-it’s good for ya! . . . . . #hamstringworkout #hamstringrehab #stronghamstrings #hamstringcramp #pilatesmat #fitlife #mindfulaxis #isolationexercises #foamrollerpilates #hipextension #glutes #hipstability