This program will be 12 weeks long - 2 strength days (one day is lower body, one day is upper body) and 1 circuit day (full body with cardio bursts). I recommend 2 stretch/yoga days, and 2 additional cardio day. I will include optional links for yoga - I LOVE Boho Beautiful, but if you have a membership to a studio or online program, you can do whichever you prefer! The setup of my program will most likely be very different than other programs you may have done. The warm-up session for strength/circuit days is part of my "Pain-Free Mobility" certification and will include foam rolling, stretching, and muscle activation. This helps to ease chronic pain from arthritis/tight fascia/muscle soreness; increase circulation, prepare your sympathetic nervous system properly to prepare for weight training, and therefore reduce pain and risk for injury. This also helps to ensure proper posture and form. Please be sure to watch the video instructions to help with proper form, and contact me if you need further assistance with this!I! If you are someone who does have chronic pain (back pain or arthritis, etc), I also recommend daily epsom salt baths followed by foam rolling (can be full body or focused on problem areas). I can provide additional videos or instructions with this if needed. Re: foam rolling - you do not want to go over a pain threshold of 4/10, so use a density that allows adequate penetration for tight muscles, but not SO hard that you aren't able to roll for at least 1 min per body area. I like "Trigger Point" foam rollers - can be purchased on Amazon or Wal-mart. Re: intensity of strength sessions. If you aren't "feeling it" the next day, you should go up in reps/weight on your next session. If you are SUPER sore and have difficulty doing your normal activities the next 1-2 days after a session, you should back down in reps/weights. If you still need MORE intensity/exercises - contact me and I'll be happy to recommend additional exercises to help with your progression!!! TIPS FOR SUCCESS: - Be sure you're drinking adequate water!!! At least your body weight in ounces of water (if you're 150 lbs, you should try to get 150 oz water/day. If you're baseline is only about 1/2 of what you're needing, slowly increase by ~20 oz/day until you're at your goal). - Consume adequate protein!!! There are varying recommendations on this. If you have ANY sort of kidney disease or diabetes, please have labs checked first to ensure adequate kidney function!!! For someone just starting an exercise program, I recommend 0.5 g per lb of body weight (if you're 150 lbs, get at LEAST 75 g of protein/day). As you progress your exercise program, increase to 0.7 g per lb of body weight. MAKE SURE to get a breakfast loaded with protein!!! Smoothies are super simple and easy to prepare. Check out "Dr. Axe" or J".J. Virgin" websites (recipes tab) for ideas! If you need additional assistance with nutrition, I would be happy to set up a consult with you. I tailor nutrition to each person based on age and health history, so I will not recommend a "mass diet program" to everyone who's training. We are all unique and require different nutrients, macros, etc. - Get outside for fresh air and sunlight as much as possible!!! Try to get at least 15-20 mins/day, if possible. I like to move my workouts outdoors whenever possible. I will move my weights and yoga mat to my deck so I can get in a workout and sunlight! This really helps with mood AND sleep. Skip the treadmill and get your booty outside for a walk instead! If it's cold - bundle up!!! If you do not have issues with balance and it's snowy outside - get some snowshoes or tracks for your boots and enjoy Mother Nature!!! Good luck and please contact me with any questions you might have!!!!
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