VIDEOS

Wheel Pose (Cakrasana)

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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 […]

Dive Bomber Push Up

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Level: Intermediate/Advanced Personal Trainer Rich Thurman demonstrates an Intermediate Level Dive Bomber Push Up Instructions: Start with hands and knees on the floor/ground with the hands slightly in front of the shoulder joint. Feet should be apart from each other a little wider than normal. Open the fingers for maximum contact with the floor. -Raise into […]

Two Awesome Movement Prep Exercises for Hip Mobility

Generally most people have fairly tight hips. Sitting among other things is one of the biggest culprit to Hip Immobility. Of course a lack of stretching and movement into certain ranges also contributes heavily to most people’s lack of mobility in the hips. Most people don’t perform any form of warmup Movement Preparation is essential […]

Kettlebell Overhead Squat – Single Arm

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Level: Intermediate/Advanced Strength Coach & Personal Trainer Rich Thurman from San Francisco’s Xodus Fitness demonstrates an Intermediate/Advanced Kettlebell Overhead Squat with Single Arm. Instructions: Start with the feet just about shoulder width apart. From the Racked Kettlebell position, press the Kettelbell overhead. The Kettlebell should be directly over the shoulder joint and the shoulder should be packed […]

Onnit Multi-Mat

Yoga Practice

Bow Pose – Dhanurasana

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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)

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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

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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)

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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)

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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)

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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 […]

Recipes

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 […]

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 […]

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 […]

Hemp Monkey: Post Workout Protein Shake

Whipped up this post workout recovery shake the other day. If you like Chocolate then you’ll love this recipe. And when I say love, I mean Loooooove. The only sweetness comes from the added banana. I prefer to use very basic protein powders over the highly processed protein powders out there. I’m not a vegetarian, […]

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 […]