Exercise instruction

Yoga for Fighters: Releasing the Psoas

September 4th, 2010 by Mistress Krista | 15 Comments

Yoga for Fighters: Releasing the Psoas

Most fighters end up with certain muscles totally overdeveloped. Because of the way grappling works, the psoas muscles get very, very tight. However, many non-grapplers also have a lot of psoas problems, simply from sitting all day. The psoas shortens and becomes tight. An overdeveloped, shortened psoas means less mobility, reduced speed, and greater risk of injury.


Don’t fear the free weights!

December 31st, 2008 by Mistress Krista | 39 Comments

Don't fear the free weights!

Remember that one of the big lies in the gym was that women should stick to machines and stay away from free weights? Related to that is the lie that one should “start out” on machines and then “graduate” to free weights. Well, here’s why it ain’t so, as well as why free weights are often better for women.


Worship at the altar of the goddess of form

July 17th, 2008 by Mistress Krista | 6 Comments

Prostrate yourself before the bitch goddess, FORM. For those who anger her meet her wrath.

Good form is called good form for a reason—it’s the best way to do an exercise (I know you’re thinking, “Well DUH”, but this really doesn’t seem to be obvious to many people). It’s the most efficient and effective way for your body to execute a certain movement so that it is challenging yet safe.


What the…? Cool exercises you’ve probably never seen before

July 17th, 2008 by Mistress Krista | 7 Comments

What the...? Cool exercises you've probably never seen before

After being immersed in weight training for so long, it’s rare that I see a new, interesting exercise. However, a new exercise is often a great way to alleviate workout boredom. Interestingly, many of the “new” exercises I discover are in fact quite old ones that were part of the physical culture of previous generations, and were forgotten with the advent of “modern” training methods. With the resurgence of interest in older, pre-steroid era training methods, these exercises are reappearing. Many of these exercises are excellent, functional exercises with various applications to sport. I’ve also included one that I came up with on my own. These probably already existed in some form or another, so I don’t flatter myself that I’m the Leonardo da Vinci of training or nuthin. If you’re looking for some novelty and a new challenge, give these a try.


Powerlifting: the basics

June 25th, 2008 by Mistress Krista | 3 Comments

Maryssa, reigning champion of the 25-lb bodyweight class, demonstrates correct use of alternating grip in the deadlift.


Kettlebell training: an introduction

June 25th, 2008 by Mistress Krista | 5 Comments

by Lauren Brooks, RKC

Come on ladies! Are you sick of watching men do pull-ups and you can’t even do one? I know I was! As a fitness coach I stay current with the latest developments. I am always looking for workouts to stay in shape that are not only effective, but also fun. Since most of my clients are more concerned with having a lean physique than with developing real strength, it’s been a challenge to convince them that training for strength is an excellent way to become leaner.


Mistressing the pushup

June 25th, 2008 by Mistress Krista | 1 Comment

Come on, admit it, we all envied Demi Moore after that pushup footage in GI Jane. A one-arm pushup is a neat party trick, it looks cool and butch, and pushups in general have a wonderfully basic military flavour to them.


Mistressing the pullup

June 25th, 2008 by Mistress Krista | 35 Comments

Pullups are a cool exercise. They look tuff, they feel butch, they’re low-tech, and they are one of the best exercises for all-round upper body strength.
Pullups are also darn hard for the average woman to do. Most untrained females who are older than 10 and heavier than 50 lbs can’t do them. The good news, though, is that most trained women CAN do them. It just takes practice, patience, and time. So, if you’ve always wanted to do a pullup, or you have to do a few to pass a military or police fitness test, this article is for you!


Lurn to squat good – E-ZY!

June 24th, 2008 by Mistress Krista | 35 Comments

Few movements are as fundamental to life and sport as the squat. Sadly, few movements are as badly mangled in the average gym as the squat. No worries — this little progression will get your butt kissing the floor in no time!


Learning the squat 4: Tips, tricks and troubleshooting

June 24th, 2008 by Mistress Krista | 15 Comments

Few people can knock off a perfect squat on the first try, or even the first several tries. Learning the basics of a squat is relatively simple, but perfecting the technique takes time and practice.



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