Lonn Iwash*ta Fitness

Lonn Iwash*ta Fitness Momentum Personal Training is an independent fitness/nutrition and personal training service.

02/12/2025

3 simple thoracic extension exercises that you can do anywhere and they feel great!

Thoracic extension is essential for maintaining good posture, spinal mobility, and overall movement efficiency. Many people develop a rounded upper back due to prolonged sitting and poor posture, which can lead to stiffness, pain, and limited range of motion. Improving thoracic extension helps with:

Better posture – Reduces forward head posture and slouched shoulders.
Improved breathing – Allows for better rib expansion and lung capacity.
Enhanced shoulder mobility – Crucial for overhead movements in sports and daily activities.
Reduced back and neck pain– Decreases strain on the lower back and cervical spine.
Better athletic performance – Supports efficient movement and strength in exercises like squats, deadlifts, and overhead lifts.

Regular thoracic extension exercises can counteract daily postural habits and improve overall spinal health.

Improve your mobility, stretch and strengthen.

Be kind to yourself Set realistic goalsFocus on creating daily habits that align with your goals. Progress isn’t always ...
01/01/2024

Be kind to yourself
Set realistic goals
Focus on creating daily habits that align with your goals.
Progress isn’t always linear. If there is a set back , get right back on track.

𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫: 𝐲𝐨𝐮 𝐜𝐚𝐧’𝐭 𝐞𝐱𝐩𝐞𝐜𝐭 𝐚𝐜𝐡𝐢𝐞𝐯𝐞 𝐭𝐡𝐞 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐩𝐮𝐭𝐭𝐢𝐧𝐠 𝐢𝐧 𝐭𝐡𝐞 𝐰𝐨𝐫𝐤.

Hey everybody!Update: After 8 years of working for a studio, I decided to take the leap starting my own personal trainin...
10/19/2023

Hey everybody!

Update: After 8 years of working for a studio, I decided to take the leap starting my own personal training business, Momentum Personal Training. I look forward to this exciting new venture and I am ready to get to work!

I am still offering personal training sessions in studio (St. Louis Park, MN) and delivering mobile/in home personal training around Minneapolis and the western suburbs.

If you are interested or know anyone that is interested in personal training , share my info. I'd love to chat.

You can check out my website below.
www.trainmomentum.com

Momentum Personal Training
(808) 687-1916

https://g.co/kgs/ZErkvV

09/28/2023

𝙎𝙩𝙚𝙥 𝙪𝙥 𝙫𝙖𝙧𝙞𝙖𝙩𝙞𝙤𝙣𝙨

A great exercise that we tend to forget about, the basic simple step up.

When executed properly, it is a great lower body exercise to build strength,power, balance, coordination and the skill of just stepping up (who doesn’t love stairs!)

There are many different variations.

Check out some of these variations, although they look similar they are different in progression and difficulty.

Pick an appropriate box height.
Don’t be afraid to go heavy on your step ups.
You’re working the leg that is stepping up, not the back leg. Focus on keeping majority of your weight on the leg that is stepping up and don’t shift your weight on the bottom of the movement.

Have fun l, put some effort in!
Happy Training 🤙🏼

Training available in Home and in studio. Reach out for more details. New things coming soon!

08/14/2023

𝐒𝐩𝐥𝐢𝐭 𝐒𝐪𝐮𝐚𝐭𝐬
Everyone needs them in their routine.

- Split squats primarily target your quadriceps, hamstrings, and glutes, helping to strengthen and build these muscles. By doing split squats regularly, you can build stronger legs.

-Balance and stability: Split squats require a good amount of balance and stability, as you are working on one leg at a time. This can help improve your overall balance and coordination.
- Split squats mimic common unilateral movements in daily life, such as climbing stairs or stepping up onto a curb. By training with split squats, you can improve your ability to perform these movements efficiently and with less risk of injury.

Form tip- think about your stance as if you’re standing on a train track not a tightrope. Your feet should be around hip width. A little wider stance will allow you to be more stable throughout the full range of motion.

Happy Training 🤙🏼!

06/05/2023

𝗟𝗲𝗴 𝗽𝗿𝗲𝘀𝘀 𝘀𝘁𝗮𝗻𝗰𝗲 𝗯𝗮𝘀𝗶𝗰𝘀.

Depending on your goals and what muscles you want to bias, you can switch up your feet stance.

Just remember you’re still working all of your leg muscles with whatever stance you are in.

Great for overall leg development
Very stable movement.

Watch and let me know what variation you like the best?

Happy Training Friday 🤙🏼!
Training in person and online.
Reach out if you have any questions.

05/02/2023

𝗦𝘂𝗶𝘁𝗰𝗮𝘀𝗲 𝗗𝗲𝗮𝗱𝗹𝗶𝗳𝘁 𝗮𝗻𝗱 𝗠𝗮𝗿𝗰𝗵.

Happy Training 🤙🏼!
Training available online and in person.

If you have any questions , reach out to me.
Link in Bio.

03/05/2023

Post vacation mobility

Get those hips and lower back moving properly and everything else feels better for me.

𝙏𝙞𝙥𝙨-𝙝𝙤𝙬 𝙩𝙤 𝙜𝙚𝙩 𝙗𝙖𝙘𝙠 𝙤𝙣 𝙩𝙧𝙖𝙘𝙠 𝙖𝙛𝙩𝙚𝙧 𝙗𝙧𝙚𝙖𝙠/𝙫𝙖𝙘𝙖𝙩𝙞𝙤𝙣 1.𝙂𝙚𝙩 𝙗𝙖𝙘𝙠 𝙩𝙤 𝙣𝙤𝙧𝙢𝙖𝙡 𝙧𝙤𝙪𝙩𝙞𝙣𝙚. 2. 𝘿𝙤𝙣’𝙩 𝙤𝙫𝙚𝙧𝙙𝙤 𝙞𝙩 𝙬𝙝𝙚𝙣 𝙨𝙩𝙖𝙧𝙩𝙞𝙣𝙜 𝙗𝙖𝙘𝙠 𝙪𝙥/𝙤𝙫𝙚𝙧 𝙘𝙤𝙧𝙧𝙚𝙘𝙩 3.𝙂𝙚𝙩 𝙖 𝙥𝙡𝙖𝙣 (𝙞𝙛 𝙮𝙤𝙪 𝙙𝙤𝙣’𝙩 𝙖𝙡𝙧𝙚𝙖𝙙𝙮 𝙝𝙖𝙫𝙚 𝙤𝙣𝙚) 4.𝙃𝙮𝙙𝙧𝙖𝙩𝙚 𝙥𝙧𝙤𝙥𝙚𝙧𝙡𝙮 (𝙙𝙧𝙞𝙣𝙠 𝙢𝙤𝙧𝙚 𝙬𝙖𝙩𝙚𝙧) 5. 𝙂𝙚𝙩 𝙗𝙖𝙘𝙠 𝙩𝙤 𝙖 𝙣𝙤𝙧𝙢𝙖𝙡 𝙨𝙡𝙚𝙚𝙥𝙞𝙣𝙜 𝙧𝙤𝙪𝙩𝙞𝙣𝙚 6. 𝙍𝙚𝙢𝙞𝙣𝙙 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙩𝙝𝙖𝙩 𝙮𝙤𝙪’𝙫𝙚 𝙚𝙣𝙟𝙤𝙮𝙚𝙙 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙤𝙣 𝙮𝙤𝙪𝙧 𝙗𝙧𝙚𝙖𝙠/𝙙𝙤𝙣’𝙩 𝙗𝙚𝙖𝙩 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙪𝙥.

Mobility Exercises
Lying Windshield’s
Figure 4 rotations
Deep squat with t spine rotation
Child’s pose with reaches
T spine rotation reach/hold
Cat/cow

Any questions feel free to ask. Training available in person and Online.
Happy Training Tuesday 🤙🏼!

02/11/2023

Happy Training Saturday 🤙!

Make daily movement a priority.

02/02/2023

Here are some of my staples for my hips,hip flexor and glute.

Wall Facing Hip Rotations
Try to keep foot off the ground as you rotate.

Elevated Pigeon.
The higher the incline-easier position/stretch.

Weighted Hip Shift
Great for opening up hips-working on feeling deep stretch in groin area. Adductor mobility. Hold end position for 5 secs and repeat.

Half kneeling Hip Flexor Lift off
Hold top position for 3-5 seconds and repeat.

Quadruped Straight leg aBductor lift off

Deep Squat Hold
Get comfortable with your end range of your squat.
(My daily favorite to open hips, get my ankle and knees feeling good. )
You can always hold onto to something to get a little deeper/have more balance.

Hip 90/90 Slides
Working on one side at a time. External/Internal Rotation trying to slide heel back and forth right above the ground.

Movements like these can definitely help over time to improve your movement quality and mobility. They help by getting me into better positions when I go through certain exercises and life. Still with these movements you need to load your muscles and add in resistance training.

Best movements to improve mobility in your hips/lower body.

Full Range of Motion Squats
Lunges , Cossack Squats, deficit exercises. The basics will always win.

Happy Training Saturday 🤙

01/22/2023

4 easy shoulder movement prep

Find what works for you and stick with it.
I generally have a few different prep exercises depending on workout emphasis and how my body is feeling that day.

2-3 rounds reps as needed.
Shoulder external rotations
Superband Overhead Front Raises
Band pull apart
Side bend with overhead reach

Do you warm up/prep before your workouts?

Training available online. Always feel free to ask questions.

Happy Training 🤙🏼!

Address

Saint Louis Park, MN

Opening Hours

Monday 5am - 7pm
Tuesday 5am - 7pm
Wednesday 5am - 6pm
Thursday 5am - 7pm
Friday 5am - 5pm
Saturday 6am - 12pm

Telephone

+18086871916

Website

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