Today we have some fun with the sleds in our workout!
Strength Focus
3 sets of 10
Tricep Pull Down
Bicep Curls
Bulgarian Split Squats – 10 each leg
Workout
Memory Game – in teams of 2
10 Air Squats
Sled drag to cards and flip one card
Sled drag back to partner and switch
Hoping everyone had a great weekend and was able to get outside and enjoy the lovely weather!
Here is the workout for today:
Strength Focus:
3 sets of the following with 45 sec rest between sets
20 kettlebell swings
10 push-ups
10 box step ups (each leg)
Workout:
With one partner working at a time, partners alternate to complete 8 rounds each of:
4 renegade rows
8 dumbbell thrusters
100m walk/run
I hope everyone had a great long weekend. For those of you who have been out working in your gardens, I hope you have managed to find some time in the morning or at night to practice your Spinal Unloading. I know I have been busy working in my garden, digging, moving plants, edging and hauling mulch. I love how even and few minutes in this position helps after a day of work in the yard!
If you missed last class, and are not sure about this position, not to worry we will be coming back to it rather frequently.
Now for today’s workout:
Strength Focus:
Single leg balance/squat work 3 sets of 10 reps each leg
Conditioning:
This work will be completed with as little rest as possible, moving from one station to the next. Rest can happen between sets. Move with purpose as you work through each exercise.
Part 1:
3 sets, not for time:
15 Dumbbell Bench Press
80 m Kettlebell carry
Break the Kettlebell carry as follows:
20 m Farmer Carry
20 m Front Rack Carry
20 m Farmer Carry
20 m Front Rack Carry
Part 2:
3 sets of:
20 Glute Bridge
20 Band Pull Aparts
Part 3:
8 min of bike/row/ski – your choice
This is an easy recovery pace. You should be able to have a conversation.
Cash out:
Supine Shoulder Press
Our mental and emotional state is linked to our physical health as we age. Lisa Feldman Barrettt from Northeastern University is a Professor of Psychology and has spent a lot of time researching the effects of physical health on mental and cognitive health as we age.
She describes a Superager as someone over the age of 60 with a memory that functions indistinguishably from that of a 25 year old. The unique thing about these people is that they did not slow down as they aged. Instead they actively engage in physical activities. They are constantly learning new things and trying interesting and engaging activities.
Her advice is to maximize your physical health so that you can maximize your mental, cognitive and emotional health. To maximize your physical health you need to ensure three things are taken care of daily: sleep exercise and nutrition.
Check out what she has to say … very interesting!!
Posture Focus
Proper posture and spinal alignment are important for our overall health and to prevent injuries, strains and fractures. Sitting and standing with proper postural alignment can increase work efficiency with less fatigue and strain on your body’s ligaments, tendons and muscles. Good posture reduces the stress and strain on your spine. It affects how you walk, run, jump and lift things. Proper posture is at the root of quality movement.
In our program the focus should always be on quality movement first and then we progressively challenge ourselves with increased repetitions and/or increased load, always maintaining proper posture. Therefore we need to ensure our focus starts with our postural alignment before we start to move or lift anything. That includes Activities of Daily Living … when we are lifting and moving about in our everyday lives
Here are some helpful cues or things to think about to help you achieve better posture through out your day:
Don’t for get to practice our Spinal Unloading and Breathing exercises from last class. These will feel great at the end of the day after you have been practicing being taller!!
Class Reminders
Just a reminder that there will be NO CLASS on the Holiday Monday (May 22).
Please remember to bring some water with you to class. As the weather gets warmer you will definitely want to have some water handy during class!
Now for today’s workout:
Strength Focus:
Sit to Stand Test
Goblet squats 5 sets of 5
Ring Rows 5 sets of 5
Workout:
21-15-9 – Interrupted – When the music stops complete one lap of the gym
Step-ups
Kettle Bell Swings
Cash out:
Supine Head Press
Supine Shoulder Press
Homework: add these exercises into your daily Supine Unloading practice … every morning before you get out of bed and every night before going to sleep
Hoping everyone had a wonderful Mother’s Day weekend!
This weekend was a fun and busy weekend for me. My family completely spoiled me for Mother’s Day and I completed a fantastic course offered by Osteoporosis Canada. I am now a “Bone Fit” Trainer!!
Bone Fit™ is an evidence-informed exercise training course, designed for healthcare professionals and exercise practitioners to provide training on the most appropriate, safe and effective methods to prescribe and progress exercise for people with osteoporosis.
I was happy to learn that the Fit for Life program falls with in the exercise guidelines as outlined by the Osteoporosis Exercise Action Plan with progressive resistance training and our focus is Functional Training to make Activities of Daily Living easier.
I have also learned lots of fantastic cues to help ensure proper alignment of our spines and some fantastic accessory exercises that I will be building into the classes.
Here is our workout for today (sorry I am so late posting this!):
Strength Focus
Hip Hinge 3 sets of 5 with empty bar or PVC
Deadlift 5 sets of 5
Lat Pull Down 5 sets of 5
Workout
1 round every 3 minutes for 15 minutes:
6 Kettle bell Sumo Deadlifts
4 Kettle bell Swings
2 Thrusters
“Cash out” work and “Homework”:
Supine Unloading
Supine Breathing Exercises
Homework – perform these exercises daily for 5-10min. Try doing them every morning before getting out of bed and every night when you climb into bed.
Nutrition can be overwhelming for some. Diets can be complicated and hard to follow, but eating right and well for optimal health does not have to be. I love these 3 simple guidelines as outlined by Coach Ben Bergeron. So simple!
Eat Real Food
This means anything that grew out of the ground or had eyes. In other words, things that were once living. Nothing processed or made in a lab, plant or factory.
Not too Much
Eat 3 – 4 times a day. No second helpings and no snacking between meals. Balance your plate with a palm size serving of protein, a palm size serving of starch or fruit and the rest of your plate should be vegetables.
Mostly Plants
Plants are the most nutrient dense food we can eat. They are also the lowest calorie and sugar food we can eat. It is hard to eat too many vegetables especially raw vegetables.
Another point to remember is Quality (real food) and Quantity (not too much) need to happen together keep us well nourished and healthy and a healthy weight.
Strength
3 sets of each of the following:
Pull-ups 6 -10
Dumbbell row 8 – 10 each arm
Kettle bell swing 10 -15
Plank Hold accumulate 30 sec
Workout
4 rounds of:
In partners each person will complete one round while the other partner rests
200m row
15 air squats
Strength Focus
Goblet Squat 5 sets of 5 reps
Bicep Curls 5 sets of 8 – 10 reps
Banded Tricep Pull Downs 5 sets of 8-10 reps
Workout
4 Rounds of:
8 Kettle bell Swings
8 Goblet Squats
8 Kettle bell sumo deadlift high pull
1 lap walk
Strength and Focus Work
Deadlift 3 sets of 8 reps
Technique work:
Hang Power Clean
Push Press
Workout
1 min of work, 1 min of rest, for 10 minutes
5 push-ups
5 DB row
5 hang power clean
5 push press
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