Kettlebell Hip Hinge


Level: Beginner Personal Trainer Yana of San Francisco based fitness company Xodus Fitness demonstrates a Kettlebell Hip Hinge. Instructions: Hold the Kettlebell with two hands by the horns. Pull the Kettlebell close to the chest and squeeze the shoulder blades together. Hinge forward at the hips with a slight bend in the knees and push the hips […]

Kettlebell Racked Squat


Level: Intermediate Personal Trainer Rich Thurman from San Francisco’s Xodus Fitness demonstrates an Intermediate level Kettlebell Racked Squat. Instructions: Start with the feet about shoulder width apart with the Kettlebell in the “racked” position (elbow down and ball of the kettlebell resting in the groove between the forearm and biceps). -Engage the upper/mid back, bringing the scapula […]

Sandbag Swings with Onnit Battlebag


Level: Beginner/Intermediate Personal Trainer Rich Thurman from San Francisco’s Xodus Fitness demonstrates the Sandbag Swing with the Onnit Battlebag. Instructions: Start with the bag lengthwise straddling with your legs. Fold the bag over and grab both end handles. Your feet should be just outside shoulder width. You should be naturally in a hinge position at […]

Workout of the Month: Kettlebell Lower Body HIIT

Kettlebells have been back for quite some time. However, some people still don’t quite know what to do with them. If you haven’t been properly instructed on how to use them, then I recommend consulting with a Personal Trainer or Strength & Conditioning Coach. The cool thing about Kettlebells is they don’t require a lot […]

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Yoga Practice

Bow Pose – Dhanurasana


Level: Beginner San Francisco Personal Trainer and Yoga Instructor Yana demonstrates Bow Pose. Instructions: Lie prone on the mat with the arms by side of body. As you exhale, bend the knees and place hands on the ankles. Keep knees hip width apart throughout the pose. Inhale and strongly kick back the feet towards the […]

Supported Shoulder Stand (Salamba Sarvangasana)


Level: Intermediate Yogi and Coach Yana Ibrahim of Xodus Fitness in San Francisco demonstrates a Supported Shoulder stand. Instructions: Lie supine on the mat. Keeping legs together with feet and knees touching, lift the legs off the mat. Straighten and firm up the leg muscles (legs are perpendicular to the mat). Keeping the belly and […]

Cobra Pose – Bhujangasana


Yogi and San Francisco based Personal Trainer Yana demonstrates Cobra Pose. Instructions: Lie prone on the mat with legs extended and the top of the feet touching the mat. Bring hands (palms facing down) next to your chest with your elbows tucked in. As you inhale, begin to lift the chest off the floor without […]

Wheel Pose (Cakrasana)


Level: Intermediate Yogi and Fitness Coach Yana of Xodus Fitness in San Francisco demonstrates Wheel Pose. Instructions: Lie supine on the mat. Bend your knees and place feet on the floor, bringing the heels as close to the buttocks as possible (feet should remain parallel to mat). Bend your elbow and place palms next  to […]

Downward Facing Dog (Adho Mukha Svanasana)


Downward Facing Dog (Adho Mukha Svanasana) Level: Beginner/Intermediate Instructions: Start with your hands and knees on the mat. Hands slightly wider than shoulders-width and fingers spread out with index finger parallel to the mat. -Bring knees directly under the hips. -As you exhale, slowly lift your knees away from the mat. -Before straightening-out the knees, […]

Upward Facing Dog (Urdhva Mukha Svanasana)


Level: Beginner/Intermediate Yoga Instructor and Personal Trainer Yoga of Xodus Fitness in San Francisco demonstrates Upward Facing Dog. Instructions: Start by lying prone with top of the feet on the mat. Bend elbows and place palms flat on the mat next to your waist (forearms are almost perpendicular to the mat when you straighten your […]


Popeye Power Smoothie

If you’re gonna have a green smoothie challenge then you’ve gotta do it right. Here’s one of my personal favorites smoothies to do. This one is excellent for overall health. It’s a great way to get spinach into your diet and help you lose some body fat. Recipe: 1-2 Cups Spinach 1 Red Apple 1 […]

California Spinach Omelet Recipe

During the five years I lived in Thailand I went from making due without a fridge and simply preparing what I need each day to inheriting a fridge, steamer and juicer which has sustained my diet for all of this time. I mainly ate steamed foods or fresh, raw foods unless I was dining out. For this […]

Cranberry Apple Green Smoothie Recipe

Get your Green Smoothie on with this delicious Cranberry Apple Green Smoothie Recipe. Cranberries are an amazing Super Food that has a high amount of Vitamin C and also contains more antioxidants than most other fruits. They also contain a decent amount of fiber. We know all about apples. They say: “An apple a day keeps […]

Sweet Potato Burger

The Sweet Potato is a magical thing. I can recall being a young boy and my grandmother making Sweet Potato Pie. Now my sister has taken over those responsibilities and she’s performed admirably. But nothing beats Grandma’s pies. Those days are gone, but the Sweet Potato still remains. What I didn’t know at the time […]

Apple Kale Power Juice Recipe

Kale is very popular these days. It’s packed very dense with tons of healthy nutrients. As a matter of fact it’s one of the most nutrient dense Greens available. So my husband and I been playing around with ways to get more Kale into our diet, so we picked up a juicer. It’s been fun […]

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