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Fire and Iron

Shannon's mobility tip: Posterior neck mobilization

Jun 30, 2024 by Shannon Seath Meyer

Posterior neck mobilization: Lying on your back, place a spikey ball or a lacrosse ball behind your head, along the bony ridge of your skull, your occiput.

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Fire and Iron

Shannon's mobility tip: Shoulder rotator smash and floss

Jun 23, 2024 by Lisa MacLeod

Shoulder rotator smash and floss: Lying on your back, place the ball in the muscles right where your arm joins your body, near your armpit.

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Fire and Iron

Katie's core tip: The relationship between the diaphram and pelvic floor

Jun 9, 2024 by Katie Wolny

The diaphragm and pelvic floor work together to create a stable core. When you lift weights, the diaphragm contracts and pushes down ...

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Fire and Iron

Katie's core tip: Leg raise with hip lift

May 26, 2024 by Katie Wolny

The leg lift with hip raise is a core exercise that combines a traditional leg lift with an additional hip raise to further engage the lower abdominal muscles. It targets the lower abs more intensively...

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Fire and Iron

Katie's core tip of the week: Bracing

Apr 13, 2024 by Katie Wolny

The first step in creating a safe spine position for bearing heavy loads is finding your neutral spine, which you have been practicing at the gym and throughout your daily life...

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Fire and Iron

Shannon's mobility tip of the week: High Quad and Pain Wash

Apr 13, 2024 by Shannon Seath Meyer

Starting face down, place a ball or the edge of a roller into the soft tissue just below your hip bone.  Breathe and drop your body weight on the roller, shifting from side to side, seeking ...

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Fire and Iron

Shannon's mobility tip of the week: Couch Stretch and Shin Scrub

Apr 13, 2024 by Shannon Seath Meyer

Start on all fours.  Back your feet up against a wall or box.  Place your left knee into the “corner “ between the floor and the wall.  Put a pillow under your knee if you wish.  Your toe should be point...

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Fire and Iron

Shannon's mobility tip of the week: Shoulders

Apr 13, 2024 by Shannon Seath Meyer

Lying on your back, with a slight tilt in the pelvis, position the ball into the tissue of your upper trapezius between your shoulder blade and your spine. Drive your hips ...

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Fire and Iron

Fire and Iron Lifting Tip

Apr 13, 2024 by Katie Wolny

What does it mean when you see a tempo exercise? To begin, each movement we perform has four different phases of contraction.

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Fire and Iron

Fire and Iron Lifting Tip

Apr 13, 2024 by Lisa MacLeod

Let's talk about the Rate of Perceived Exertion scale and how we can use it to guide our weight loading choices for effective strength training.  Here is a brief description to pre-load your understanding ...

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Fire and Iron

Fire and Iron Lifting Tip

Apr 13, 2024 by Katie Wolny

Just like in any sport, there are many different strategies weightlifters use to build strength.  One of these strategies is called wave loading. So what is it. Wave loading is when we use ...

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Fire and Iron

Fire and Iron

Apr 13, 2024 by Lisa MacLeod

Menopause resources

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