YOU CAN DO IT TOO!My “tight jeans” are falling off! I have gone down a size, toned my arms &
perked up my bust line since training with Kay! TP age 45, Mgt/ Boeing
YOU CAN DO IT TOO!
"Since Personal Training with Kay I have dropped 2 sizes and 22 lbs.
I've gained 3 lbs of muscle!
I have so much more energy. After work instead of sitting around watching movies I do things I enjoy.
I’ve gained all this time! This is by far the longest I have ever stuck with exercise. And I enjoy it!.
I recommend Kay’s training style for anyone who is not motivated!
Kay taught me how to listen to my body. That’s why I don’t get hurt now when I try new things. With other programs I hurt myself so I always stopped. Now I know how to protect my back no matter what exercise I am doing.
Everyday at work I felt my neck and back hurting. Now I remember my posture and my neck and back feel renewed.
Other workouts haven’t talked much about breathing. At work I read technical documents for hours and hours. Now I stop and take deep cleansing breaths. It helps me concentrate and stay alert.
Kay’s training has improved my shoulder injury and motivated me to stay consistent with my exercises so it keeps improving. Now I can quilt, my favorite activity, for hours with no discomfort.
Kay gives me an awesome work out targeted to exactly what I need.
Now I wake up earlier and feel better. I learned how to sit during a long drive to prevent a back ache. So many good things.
Carrie Thurnau, 51, Engineer & Quilter, Mukilteo
Kay,
Just had to tell you how thrilled I am.....I knew my pants were getting baggy which is great but when I stepped on the scale it just didn't seem like it was budging.
So I stayed away from the scale for another 3 weeks (continuing to work out of course) and then on Saturday....got brave and stepped back on the scale and found out that I've lost 10lbs! Your workouts are amazing! I'm also sleeping better, I have more energy and don't have the normal shoulder and neck aches after spending hours at work on the computer.
Bought 8lb weights on Saturday as my reward! Thank you! Lani McCormick, Realtor
"Kay, You are really bringing my body back to life! TP , 52, Attorney
"After years of engaging in a minimal amount of exercise, I joined a Yoga class taught by Kay Wagner. I thought it would be a class where I could lay under a warm blanket, hum, chant a lot, and stretch a little. Quite the opposite. This class has provided everything I needed. I am stronger, more limber, mentally alert and more energetic. I now walk, sit, stand and move with correct posture. And, the exercises can be done with a mat, a few weights and a large exercise ball. Not much expense. Stretch your body and your mind-sign up."
Allan B Darr, 65 years of age.
My balance, flexibility and muscle strength are greatly improved since working out with Kay in her beautiful studio. I enjoy the view and constant supply of fresh air. She is friendly and enthusiastic. SK, 55, Accountant
Dear Kay - I wanted to THANK YOU for the private yoga session. I felt like a wet noodle when I left & I was calm, peaceful and relaxed. I could actually breath deeper, I felt taller and most importantly my stiff neck and back were moving and felt fluid and didn't hurt or pinch. My neck & right shoulder is where I carry my stress. Particularly after working at a desk & computer all day my neck gets "stuck". It was unstuck when I left you. How do you do that? It felt so nice to have the mobility I knew it was supposed to! That one session loosened me up for days. It was wonderful! Thank you, thank you!! When can I sign up again?!
Carla S. Haddow, Vice President, The Private Client Reserve at U.S. Bank, Bellevue, WA
When I started training with Kay I felt very weak. Because of pain I could not lift my left arm above my head or sleep on my right hip. My neck hurt. Kay's bubbly attitude and encouragement makes training safe and fun. Now my neck and hip pain are gone and I can sleep on my right side! I an strong and flexible, my balance is better. I can reach my left arm straight over my head!
RD 61 retired teacher, Mukilteo
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Kay Wagner, LMP began studying and practicing Yoga and Trancendental Meditation in 1972. Kay draws from her background in dance, five years teaching dance and fitness, ten years instructing yoga, four years Pilates and a lifetime commitment and love for healthy exercise. Kay’s unique programs combine Yoga, Pilates, Hand Weights and Fit-ball. Her popular classes are an effective, safe and enjoyable mind/body fitness experience. Kay’s SPECIALTY is her gift for GUIDED MEDITATION. She uses Guided Imagery, Creative Visualization, Mantra, Autogenics, Breathing and Verbal Affirmation. Kay leads a deep meditation after each yoga class. |
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Kay’s teaching style empowers students to:
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downward-dog pose in Yelapa, MX |
DON’T FORGET THE FUN!
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Give the Gift of Personal Training!
Ideal for residents of Mukilteo and Everett.
To have Gift Certificate mailed or emailed
Call 425-353-4545 or email kay@kaywagnerwellness.com
Fit, Flexible &Strong!
Simple Pilates shape-up to do at your desk (or in your car!)
by Kay Wagner LMP , CPT
While you are sitting at your computer you can trim and tone your abs, thighs and buns. These simple exercises will improve your posture so you’ll look better and have more energy at the end of a long day.
Here’s how:
1. Core abdominal strengthener
A Lengthen Spine.
B Contract pelvic muscles as though ZIPPING up your tight jeans (Kegel).
C Pull navel in towards spine, and lift it up towards your heart.
D Hold this for 5 breaths, while breathing fully into side ribs, chest and back. With each exhale pull navel further in and up. Keep chest lifted, shoulders wide. Repeat 5-10 times.
2. Sit on your sit-bones. Adjust your pelvis to help locate your sit-bones. Press both sides, Left and Right equally down into your chair seat. Keep them lined up parallel to the front of your desk. Do this every time you click the mouse, until it’s a habit.
3. Pilates Ab marches. Sit tall, ZIP abs in and up. Keeping knees bent, lift one leg1-8 inches. Keep your Buns and sit-bones down and ABS DRAWN IN while alternating leg marches. Imagine a string from your navel is lifting your leg. Variation: Lift leg, straighten leg, then bend knee and place foot back down.
4. Pilates Spine Twist. Sit tall. Widen shoulders and slide shoulder blades down toward your waistline. Now place your hands on your shoulders, elbows pointing out or lengthen arms out to sides, palms up. Inhale and gently twist to one side as you exhale, inhale to the center and twist the other way as you exhale. Keep lengthening your spine and lifting Abs in and up through out the twists. 12 Reps.
5. Yoga spine twist. Align sit-bones, ZIP abs in sit as tall as you can. Exhale while rotating spine to the Left. Place Right hand on Left thigh and Left hand on chair back. Softly gaze to upper Left. Keep sinking sit-bones and navel while lengthening from the crown of your head. BREATHE DEEPLY for 3 or more breaths and repeat on the other side.
6. Tone the tush. Contract glutes and press your feet into the floor. Draw your tailbone forward and feel as if you are lifting yourself off the seat with your lower body. Squeeze and release or hold and breathe. Maintain the core contraction listed above.
7. Leg extensions for healthy knees. Simply straighten one leg and draw toes toward nose. Hold your leg long and straight for 3 or more deep breaths. Change sides. Repeat both sides.
8. Roll your shoulders. Up, back and down. Together and one at a time. BREATHE DEEPLY.
9. Keep your ears above your shoulders. Draw your head straight back to align ears over shoulders. Don’t lift chin. Hold 3+ breaths.
10. Build a shelf for your heart. Lift your heart from the inside with a shelf of light, muscle or what ever image works best for you.
11. Pull shoulders straight back and down. LIFT CHEST.
12. Wrist Stretch. Place palms on low back, fingers pointing up. Press heels of hands close to body. Draw elbows together and lift chest. BREATHE DEEPLY.
13. Eye rescue. Gently squeeze eyes closed, open and look above monitor into distance. Repeat 3+ times. Palming: Rub palms together and place lightly over your closed eyes. Inhale deeply 3x.
Benefits of each exercise:
1. Core abdominal strengthener
A Lengthen Spine. Improves posture, creates space for lungs, heart, spine and nerves to function optimally, improves self confidence, brightens your outlook, relieves neck and back tension and makes you look better in your clothes. Try it in front of a mirror!
B Contract and lift pelvic muscles. Try to draw the sitting bones closer to one another. Then lift your pubic bone and tail bone in and up. Supports trunk, pelvic floor and low back. Helps relieve stress incontinence.
C Pull navel in towards spine, and lift it up towards your heart. Activates and strengthens the diaphragm, our chief muscle of breathing. Massages internal organs, expresses toxins from lower lobes of lungs where they collect and creates space for a deep, fresh supply of oxygen. Helps relieve low back strain, strengthens abs and trims the tummy.
D Hold this for 5 breaths, while breathing fully. Trains your body to function and breathe fully while maintaining good form.
3. Pilates Ab marches. Improves Core strength, helps protect Low Back. Flattens abs.
4 & 5. Spine Twists trim your waistline, increase metabolism, improve digestion, detoxify and increase flexibility.
6. Tone the tush. Sculpts and firms thighs, buttocks and tummy. Massages lower back.
7. Leg extensions. Strengthens quads to support knees and create definition of thigh muscles.
8. Roll your shoulders. Relieves neck and shoulder tension. Increases shoulder mobility, strengthens back & improves posture.
9. Keep your ears above your shoulders. Prevents ‘drooping head’. Relieves neck and shoulder tension. Improves posture.
10. Build a self for your heart. Trims the tummy, lengthens spine, creates space for your heart and lungs.
11. Pull shoulders straight back and down. Improves posture, lifts chest to increase oxygen flow, strengthens upper back.
Use your commute & computer time to stay fit so you can spend more time having fun!
By Kay Wagner Copyright 2010
Kay Wagner LMP & NASM Certified Personal Trainer, leads Pilates, Yoga,
Free weights & Fit-ball in her studios overlooking the mountains and water,
at 828 2nd St. in Mukilteo. Call 425-353-4545.
Please Visit kaywagnerwellness.com
