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Shawn Farmer Sese

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The All or Something Podcast

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@fitnesscaddie

Welcome to Friday night at the Sese house! 🐾 . I’m taking advantage of my vacant living room to work on some mobility training and the 90/90 position is one of my favorites to challenge myself in. . Step 1 is to establish your base position. Ideally you’re looking for two 90 degree angles with the legs, but if you’re limited in your hip rotation, you can always adjust the angle for what works best for your body 👍🏻 . Step 2, anchor yourself. Push both legs actively into the ground to create tension and provide a base of support for your upper body to rotate against. . Step three, use your hand as a base as well. I’m placing my hand in front but I’m also driving it into the ground to provide more stability to rotate from. It’s also going to help prevent any compensation when you turn. . Step 4, rotate towards your back leg but initiate it with your chest then let the arm reach. This is so important! Learning the difference between actual spinal rotation and just your arm moving is a difference maker. . Step 5, level up by adding a reach to the opposite side. Not going to lie, this feels nearly impossible for me right now. Rotational movements have been few and far between for me lately so this was a good reminder that I need to get back to it 🤦🏼‍♀️ . And finally, Step 6, give yourself a high 5 because it’s Friday and the weekend is upon us! 👋 . Cheers!! 🥂

#tbt Because he’s my favorite person ❤️

Just a few thoughts I had today as I was thinking about the word community and what that really means to me..... . As a fitness professional, it's easy to get stuck. Stuck in the bubble of where we work, within the comfort of the workouts we like to do, and if you're introverted like me, you can't help but feel like your growth as a person and business will forever be stuck because it's so paralyzing to put yourself out there. . The entire world can feel very unapproachable, and the number of people posting online about including others and saying "you can sit with me" is endless. Yet, do they genuinely mean that? When you reach out, are they actually listening and responding? . Just a few months ago I took the step to get uncomfortable and meet other business owners in a setting that frankly makes me feel panicked just thinking about it. And what I found was that being around a huge group felt overwhelming and unwelcoming, and many of those people who were offering a seat at their table, weren't actually willing to pull the seat out. They were just leaving it there with a jacket hanging on it so you were unsure if it was open to sit in. . Thoughts that circled through my head that day: If only you were more outgoing, why are you so awkward, what's wrong with you, just get over it and start talking to people. These are thoughts I've had my entire life. Welcome to the world of introversion, shyness and anxiety. . Since then the word community has been on my mind, and I have felt more grateful than ever for those I work with, train with, and every person who steps foot into Golfletica. Because ultimately the lesson I have learned from pushing myself into the discomfort is that I love connecting, just not in a large setting. And that's ok, because community doesn't have to be a word that describes a large group, it can be whatever you want it to be. ❤️

What better way to start the week then with a core challenge!🔥 . I finished off my strength session yesterday with this full body exercise that demands control, focus and tension. . And here are some coaching cues to get the most out of it! . -The Leg on the ball is a point of tension. You can’t see it but I’m pulling the top of my foot into the ball to create more stability. -Think of yourself as a table top with a glass of water on it, I want you to stay so controlled that the water doesn’t even splash out of the glass! -Feel as though you are pushing the ground away with your hands. -Choose slow and deliberate over hitting a rep count. I may be aiming for 10 reps but if my forms goes sideways before that, exercise is done! -Wrists not a fan of this? Switch to knuckles or hold onto a pair of dumbbells 👍🏻 -If you’re unable to lift the leg off the ball, start first by just holding the starting position with max tension keeping a feeling of your hands corkscrewing the ground and the feet pulling the ball towards your center. . Alright new week, let’s do this 💪🏻

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