Monthly Archives:February 2016

The Tug-of-War Dance

29 Feb , 2016,
The Fisher Sisters
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Any master of weight swinging knows what it feels like to balance out the opposing forces in their body. The imbalanced weight displacement of Clubbells amplify this sense to the nth degree. The Clubbell is pulling you in one direction, and you must counter that pull at just the right moment to maintain balance between the equal and opposite opposing forces. A good rule of thumb is to lock in the opposing activation at the top of a swing; at that fleeting moment when the weight becomes weightless. This helps to activate the appropriate muscles and restore alignment.

The basic front swing is a great way to feel this beautiful tug-of-war at play. You can practice a 2-handed or double front swing (we recommend starting with the 2-handed version). Resist the urge to let the clubbell pull you forward. Instead, retract your shoulders back at the top of the swing by quickly flaring your lats. You know, those muscles that live under your armpits? If you don’t think you have them, try packing your shoulders down off your neck actively. There’s no way to do it without turning the lats on, and you’ll feel that area tighten up. The lats are super important for stabilizing the shoulders and transferring energy to and from your core.


May you unlock the abundant freedom, flow, and confidence in your body, mind, and spirit.

How Strong is Your Recovery?

11 Feb , 2016,
The Fisher Sisters
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Many people, especially those who are committed to improving their physical fitness, can be guilty of overtraining. Overtraining may seem fruitful in the beginning, but this is only temporary. Eventually overuse injury sets in and the individual is left unable to continue their training. When all is said and done, they are no better off than they were prior to embarking on their fitness regimen. Much like a rat in a wheel, they end up working hard but only to maintain the status-quo. Typical case of 3 steps forward, 4 steps back.

Others seem unable to surge past the initial stage of discomfort and maintain the level of consistency needed to achieve any measurable results. They become stuck in a state of chronic discomfort, unable to venture into the realm of progress. Each session is a shock to the system, and they have to continually overcome the same obstacle of distress, instead of seizing the opportunity for growth and development.

It is easy to understand then why both of these scenarios result in abandonment of the individual’s fitness plan. They are not sustainable because they fail to acknowledge the way our bodies adapt to work and stress.

A good fitness coach won’t simply show you how to workout, they’ll teach you when to workout, as well as how and when to recover. Recovery is equally as fundamental to your success as the “work”. If you want to ensure you are able to continue training, you’ll have to understand that the time you spend recovering is just as important. Through mindful and methodical active recovery, our bodies are able to manifest the results of the work we have put in. Without this “down-time”, our system does not have time to adapt and we end up in a state of plateaued performance or perpetual injury.

Find the Standing Wave

1 Feb , 2016,
The Fisher Sisters
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standing wave_edited


All energy is vibration that travels in waves, and your body is a sophisticated antennae system designed to transmit and receive these good (and bad) vibrations. One of the most common wave form is the standing wave, which is energy that’s connected or fixed to a source at both ends. It causes a continuous feedback loop of energy (think of plucking a guitar string). Depending on the frequency of the wave, the output can be harmonic or disharmonic. Jumping on a trampoline is an example we can all relate to. When you jump you create a standing wave on the trampoline. If another person jumps with you at just the right moment, it can launch you higher in the. This would be a harmonic frequency since it increases the output.  However, if they jump at the wrong time, it can cause a jolt that can cause your legs to collapse (disharmonic frequency; shortens the output).

When performing any exercise, you’re actually creating powerful standing waves within your own body. If the standing wave is balanced and harmonic, there will always be an equal & opposite balance between strength and surrender. It’s all about locking in just the right amount of tension to achieve the optimal frequency for the standing wave to create the optimal output. Often times, proper activation will cause you to feel a literal pulsing or surge of vibration. This is the frequency traveling along the standing wave! It’s electrical and empowering. Many yogis speak of and seek these internal vibrations. This type of energy can heal cells, promote detoxification, and increase overall energy levels.

The clubbell is a great tool to practice standing wave activation because of its design that challenges your structure. The 2 positions below can help you practice activating a standing wave that promotes good structure and spinal alignment that you can really feel.



With both hands together on the neck, position the clubbell to the side of the top hand. The bottom hand forearm crosses your waist in a horizontal line. Pinch the top hand elbow in and slide it back behind you. From this position, pull your grip in opposite directions; top hand pulls up, bottom hand pulls down), keeping elbows in close to your body. If you’re doing it right, you’ll instantly feel your lats flare (the muscles under your armpits) and shoulders pack down. Let your chest expand up while also keeping ribs glued down towards your hips. You’ll be amazed at the amount of strength and activation you will feel just holding this simple pose.



Sitting back, grip the neck above the knob. One arm will be long, one will be short (and seem to want to bend, but don’t!) Rotate the elbow pits away so the elbows lock out. Keep a neutral, straight spine by reaching chest through and sitting further back. From here, pull your grip in opposite directions, keeping elbows locked (pits rotated away). The long arm shoulder should be higher than the short arm shoulder. This grip pull will lock your shoulders into place, engage your lats, and activate your mid-back muscles. Pull navel up into your spine and feel the standing wave frequency surge.