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Subtleties matter.
One of the many reasons I cue the ZIPUP at the top of every exercise is not only because it optimized the core to work your BREATH with your body, but it has you checking in with your posture. You WILL create more efficiency and efficacy in your workouts and daily life by adding this checkpoint in!
Want to learn HOW to do BREATHOGRAPHY that’s now research supported? Take the FREE COURSE! Link is in bio!
❤️❤️
AJ
#personaltrainers#fitnessinstructor#fitnessinspo#breathe
#personaltrainers#fitnessinstructor#fitnessinspo#breathe#fitness trainer#exercise#health & fitness#nutrition#health community#coreworkout#coreexercises#personaltrainer#breathwork
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Approaching an intense life with calm… I don’t know about you, but in my anecdotal experience, this takes a lot of self work to achieve this ability to calmly navigate the intensity of life… And I don’t know anyone who doesn’t have an extremely intense life who has a full-time job and young kids!… And also other aspirations on top of that. It’s not a quick fix… It is a daily practice, and when practicing in the morning, daily, you are setting yourself up for success.
Beginning the day with a practice of building the part of the brain that allows us to achieve this reality is something that I start every day with. I generally start with slow breathing in the hot shower as a warm-up to gradually get my heart rate up while calming my nervous system with slow exhalations.
At that point, I usually go into my higher intensity workout or strength training, but combine it with extreme focus on breath in order to rise to the occasion to be able to achieve calm in the face of high stress. Therefore, the high intensity training is much more than the physiological adaptations that result from traditional intense training, but also a huge psychological component of meditation, in terms of: what is my brain doingand thinking about while I’m achieving those intense intervals or I’m on the last couple of repetitions of my strength?
THIS is a question that I challenge you to ask yourself today.
Learn my breath-work method for free at Hypoxix.fitness and grab yourself an ab ribbon to have ultimate meditative core awareness in those final repetitions of your intense training, which will help reduce the risk of injury with training!
❤️❤️
AJ
#exhale#inhale#breathingtechniques#breathingexercise
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CAN YOU ACHIEVE GREATER O2 EFFICIENCY
Are you looking to increase your energy? Try improving your oxygen efficiency!
Our O2 Efficiency can improve through a few adaptations in the body: increased capillary density (number of tiny blood vessels that transport O2 from the blood to the muscle), increased number of mitochondria (the energy power houses of the cell that use O2 to create energy), and reduced Dead space in the lungs (the amount of dead, stale air that sits at the base of the lungs, preventing FULL use of the O2 that is brought into the lungs, promoting shallow breathing and hyperventilation…the body NEEDS to hyperventilate to get in the required O2 if you have not achieved the above adaptations to completely utilize every single O2 molecule that comes into your lungs.
I have a couple of interesting case studies to present to you. Adele + Ann, both of whom who have achieved oxygen efficiency with Hypoxix training. How do I know? Testing!
Both Ann and Adele have tested blood oxygen response both at the beginning of their Hypoxix training - they have been amazing guinea pigs and have achieved excellent results with their 3-4x per week Hypoxix training.
The results: 3-4x per week with hypoventilation (slow breathing) and short breath retentions, the blood oxygen drop decreased by between 10-20% when retesting months later. This is incredible! The body now longer NEEDS the blood oxygen to drop so much because of the new infrastructure that not only is using O2 more efficiently, but also creating MORE energy!
A common adaptation from altitude training from the lower pressure in the mountains (or lower O2 in sea level hypoxic training), is an improvement in oxygenation of the muscle due to a capillary increase (angiogenesis). When the body is not getting its usual level of oxygen (21% at sea level), capillary density increases, which presents the oxygen with more “gateways” for the O2 to travel into the muscle and get turned into energy, creating more strength!
Additionally, mitochondrial density is increased through a combination of exercise training and compounded when exercising in a low oxygen environment. My pilot study confirmed that Breathography during exercise indeed keeps us in the low oxygen state necessary to see spikes in HIF-1. Is more research needed? Yes, but both the anecdotal and formal research is pointing in a positive direction!
Eliminating DEAD SPACE at the base of the lungs has been shown to improve the exchange of oxygen between the lungs and circulation. Both hypoventilation AND forced exhalations have been show to lessen dead space in the lungs. Here is a great research article supporting that statement.
THERE are the three pillars as to why I believe that both Adele and Ann have achieved oxygen efficiency practicing Hypoxix workouts 3-4x per week (yes they both travel with their equipment when they aren’t at home, and the Ab-Ribbon MAKES sure they are moving to a complete exhale, lessening lung DEAD SPACE, in every workout!)
Ann and Adele are both amazing case studies because they BOTH are amazing fitness enthtusasists, and certainly no beginners, BOTH with backgrounds as spin, dance, yoga, and functional training teachers. I LOVE seeing results in beginners, but when I see these adaptations in individuals who already have a base in fitness, I can isolate the variable of HYPOXIX BREATHOGRAPHY with exercise as the catalyst for change vs. the adaptations that you see in a beginner from starting a new exercise program (those adaptation are always HUGE when going from 0-60!)
Thank you for reading if you made it this far. I have been meaning to write this article for a long time because of the potential impact of using a breathing technique that can enhance your results while performing low impact, less intense training.
Who is my next guinea pig????
XXAJ
#fitness trainer#health & fitness#exercise#health community#breathwork#coreexercises#nutrition#coreworkout#personaltrainer#core
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SAVE THIS FOR YOUR NEXT WARM UP!you’ll have more MIDDLE back flexibility, oblique connection, hip mobility, and most dramatically with this exercise is the rise in carbon dioxide levels at the top of your workout, which will encourage more oxygen utilization both during, and after your workout! This makes your work out more effective, efficient, and energy promoting!
For more, Please watch this video! https://www.youtube.com/watch?si=pZ_fGmxAG6VaZwzg&v=IP_Ss7CveXc&feature=youtu.be🤓🤓
See you somewhere and everywhere!
AJ
#fitness trainer#health & fitness#nutrition#health community#breathwork#exercise#coreexercises#personaltrainer#coreworkout#core
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GIVE YOURSELF GLUTE FOR CHRISTMAS!
👉 controlling your breathing, can improve your focus, therefore enabling you to improve motor control, and increase the visualization of the muscle, that you were intending to work… This has been shown in many studies to increase activity of the working muscle.
👉 slow, breathing increases the bodies, carbon dioxide levels, which increases not only oxygen utilization by the muscle, but also blood flow, which is going to serve as a positive catalyst for your muscle great expectations!
👉 strengthening your core and stabilizing your lower back in these movements, is going to help prevent movement in the low back and increase the movement at the hip joint, which is controlled by the gluteus…
HYPOXIX.fitness free program!
AJ
#fitness trainer#health & fitness#exercise#health community#breathwork#nutrition#coreexercises#personaltrainer#coreworkout#core
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Optimizing the relationship between your sit bones, and the chair that you’re sitting on can turn an office work about into a core and posture strengthening exercise.
✅ try to find a nice neutral on top of your sip bones. Don’t be too far forward to your pubic bone or too far back toward your tailbone… For most, about halfway between the two places is optimal for your pelvis and low back.
want to learn more? If you’re beginner, go to HypoxiX.fitness to take the free breath brain body program and learn more about the Ab-ribbon. If you’ve advanced past the beginner level, go to Hypoxix.Studio where you can integrate breathography, my research supported breathing technique, into hundreds of exercise routines!
Xx AJ
#postpartumfitness #exercisemotivation #athomeworkout #posture
#postpartumfitness#exercisemotivation#athomeworkout#posture#fitness trainer#health & fitness#exercise#nutrition#health community#coreworkout#coreexercises#personaltrainer#breathwork#core
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BALANCING is a meditation! Kids driving you crazy? Take my challenge and comment below how it goes for you!
Because of the multiple areas of the brain that are utilized when practicing balancing exercises, it’s the perfect way to get your mind off of other things… Feeling overwhelmed due to 1 million requests in an instant, including kids, screaming, and work pending… Oh yeah and self actualization? simply do the water bottle challenge!
If you wear your Ab-Ribbon, simultaneously, you will get the benefit of deep, core strength!
have a beautiful Saturday! Let me know if you try this in the comments below… You can also respond with the reel of you doing this! I would love that !
❤️❤️
AJ
#breathwork#breathe#breathingtechniques#breathingexercises#breathing#opportunityknocks
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New Years Goal: connect to my breathing, core, more deeply, and every single functional movement… Remember, you don’t need to be on the ground, performing core exercises to work your core. In fact, it’s more transferable if you practice strengthening your core in conjunction with your functional movements, like squats, lunges, deadlifts,… Or even single leg squats!
I’m excited to say that Ab-Ribbon is finally available for sale, and you can click the link in my bio to have one of your own. I’ve gotten feedback from some individuals who have always felt like they had a high-level of connectivity to the deep core say that, they didn’t know how much more they could be activating the full breath cycle, and every single one of these movements!
AJ
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DANCE!
So many studies have shown that learning dance as your work out has areas of the brain communicating that cannot be replicated. The research with Alzheimer’s and dance is just outstanding.
And guess what? You don’t have to learn a complex professional dance choreography to reap the rewards of learning patterns. It’s all about exercising your reactive skill,and short term memory as you get your heart rate up.
This is where my concept of cognition cardio came in to play as one of the main pillars of the Hypoxix workouts. IN every workout, we learn a hand and foot pattern that is repeated as our cardio interval in conjunction with the breathography.
try it out for free as an apprentice, the link is in the bio!
❤️❤️
AJ
#breathwork #coreworkout #corestrength #danceworkout
#breathwork#coreworkout#corestrength#danceworkout#cardioworkout#cardioworkouts#altitudetraining#aerobic#strengthtraining#strengthandconditioning#diastasisrecti#postnatalfitness#postnatalexercise#lowbackpain#lowbackpainrelief#obliques#braintraining#pranayam
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Wall Triangle!
use the wall to help optimize your lower back mobility.
Pretend like there’s a blueberry behind the far rib in your triangle pose against the wall… This is going to help activate key muscles and keep you in alignment, in order to optimize mobilization of the intended muscles.
Also, move to complete EXHALE, loosening your AB-RIBBON in the position, and inhale tightening the AB-RIBBON, I prefer between three and five stacked inhalations in order to mobilize the hips in the low back!
Wanna give it a try? I have dozens of mobility breath work workouts on Hypoxix Studio. DM BREATH for your private coupon code for 50% off and a private session with me!
❤️❤️ AJ
#mobility #breath #mobilitywork #mobilityexercises #lowerbackpain #pranayama #pilates
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Controlling breathing during exercise might seem like something EXTRA…like something that would only benefit athletes who need that extra 1%…this couldn’t be further from the truth!
Want to learn the method and apply it to functional movement using only a towel? Take my FREE 4 week BREATH BRAIN BODY CHALLENGE HYPOXIX.fitness.
Want to do a WALKING ONLY program using the Ab-Ribbon and BREATHOGRAPHY? Take the 28 Day BREATHOGRAPHY WALKING PROGRAM!
🤓🤓 See you somewhere and everywhere!
AJ
#personaltrainer #personaltrainers #exercisetips #fitnessinstructor #nasm #nsca #cscs #coreexercise #coreworkout #postnatalfitness #pilatesinstructor #pilatesfit #pilatesbody
#personaltrainer#personaltrainers#exercisetips#fitnessinstructor#nasm#nsca#cscs#coreexercise#coreworkout#postnatalfitness#pilatesinstructor#pilatesfit#pilatesbody
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Save this to activate your core at the beginning of your workout!
What are the reasons that elongating your exhalation in conjunction with core work is beneficial?
1. Motor control: longer exhales have been shown to improve motor control, which can decrease the risk of injury due to higher levels of focus during movements.
2. Core strength: the act of controlling a slow exhalation, increases activity of the obliques and transversus abdominis, both of which are injury preventative.
3. Lung capacity: controlled breathing also strengthens the diaphragm, which can improve your lung capacity. Lung capacity has been linked with longevity, so this is a core exercises that can increase your lifespan.
DM or comment below HYPOXIX for $125 off my breath-work and exercise platform, where you will receive all of these benefits!
AJ
#breath #breathe #breathin #breathing #breathwork #breathresearch #thebreathsource #breathinbreathout #exhale #inhale #inhaleexhale #vagus #vagusnervestimulation #coreworkout #sympathetic #core #anxietyrelief #anxietysupport #stress #postnatalfitness #stressreduction #stressrelease #wimhof #exercisemotivation #athomeworkouts
#breath#breathe#breathin#breathing#breathwork#breathresearch#thebreathsource#breathinbreathout#exhale#inhale#inhaleexhale#vagus#vagusnervestimulation#coreworkout#sympathetic#core#anxietyrelief#anxietysupport#stress#postnatalfitness#stressreduction#stressrelease#wimhof#exercisemotivation#athomeworkouts
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Get your very own Ab-Ribbon!
I recently had a customer say that they thought they knew how to engage their core during a workout and then they wore the Ab-Ribbon and they realized how much harder they could be working.
In terms of working the glutes, because your core is more able to stabilize your lower back, you will move more from your hip joint, which encourages more glute activation! Give it a try!
Want to work your core harder in every single functional training session? Give Ab-Ribbon a try! Link is in my bio.
❤️❤️
AJ
#glutes #glutesworkout #coretrainning #coreworkouts #totalbodyworkout #athomeworkout #Post-natalfitness #Ajfishertrainer #Breath-work
#glutes#glutesworkout#coretrainning#coreworkouts#totalbodyworkout#athomeworkout#Post-natalfitness#Ajfishertrainer#Breath-work
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Adding long exhales + Short retentions?
Please follow for more!
#fitness trainer#exercise#health & fitness#health community#nutrition#breathwork#coreexercises#personaltrainer
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improve your shoulder mobility with this posture, superset that uses the ENGAGED EXHALE to reposition ribs for greater efficacy!
Because of the connection of the pecks to the upper ribs, focusing on internally, rotating the ribs with an engaged deck sale not only increases course strength, but improves your shoulder mobility efforts.
Follow this serious progressively, adding in breath, retention for carbon dioxide levels to increase blood flow to the working tissues For a greater mobility effect!
Like how you feel? Use coupon code BREATHBODY2024 at Hypoxix.Studio to sign up for a one year membership with $125 off, and as a thank you, I will give you a free movement and breath analysis to get you set up with a program!
Have a great day!
❤️❤️❤️ AJ
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Breathwork refers to a range of practices that focus on intentional control and manipulation of breathing patterns to achieve specific physical, mental, or emotional outcomes. It is often used as a therapeutic or self-care technique to promote relaxation, mindfulness, and overall well-being. Different cultures and disciplines have developed various breathwork techniques, each with its own set of principles and goals.
For more information, please visit hypoxix.fitness!
See you!
#fitness trainer#health & fitness#exercise#health community#nutrition#breathwork#coreexercises#personaltrainer
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Get the Ab-ribbon now!
For more information and more videos, please visit hypoxix.fitness!
Thank you!
Aj
#Abworkout #core #personaltrainer #Breathography #breathwork
#health community#nutrition#exercise#breathwork#health & fitness#fitness trainer#coreexercises#personaltrainer
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