Happy Sunday Lovelies
Things I learned from four days at the lake, doing mobility, swimming and paddleboarding and taking time off from weights and my Apple watch obsession
- Moving your body daily is what matters most. We need to stop being fixated by steps, reps and intensity and sometime feel our body.
- Goal setting must also include deloading and recovery days and weeks.
- A body that can do yoga and swim and lift weights and sprint is a gift
- Mind and body are intrinsically attached - but sometimes we forget how important it is to recover both
- I don't run a fitness and health program - I run a community. And...I missed our community
- After a 45-minute intense Saturday spin (loading this week), a Zone 2 bike ride on the DVP path and a 5 K run today - I feel strong from deloading.
Now, let's talk about fitness and goals
I have heard from present and past FITFAM they "don't feel fit" - members who took time off, or have been out of routine.
Case Study: One of my 1:1 clients plays sports and golfs, He was dabbling with weights. It took a short call to ask him what his routine is for strength, aerobic conditioning, HIIT and SIT and movement - mobility and flexibility in particular.
He laughed
"Routine"
And thus began a short, simple discussion.
How we all need to be lifting weights 3-4 times a week, and getting his heart rate into a HIT zone 1-2 times a week, and challenging the cardio system at least 4 times a week. He needs to work through range of motion stretches and build this routine up through daily actionable steps.
There is no secret to fitness, he told me. It is routine.
Yes it is.
And when you get to the point you crave routine - jackpot.
My role - as your coach and champion - is to make your stronger creating programs that helps you achieve lasting health. And make you crave exercise
Let's get to work
THIS WEEK - REGULAR SCHEDULE - evening return in the fall)
Monday-Friday
630: Mindful Mobility
645
M: Tabata - HIIT TRAINING
Tues Loaded (Compound movement class)\
W: Cardio Core
Thurs:: STRONG
Friday: Flow
MIDDAY - 20 MINS DAILY
M: ARMS
Tue: CYCLE
WED: CORE
Thurs: CYCLE
Saturday - IN PERSON PARJ
9 AM CYCLE
READ: Putting the 10 percent rule to the test. What really causes injury?
READ: More on DELOADING weeks and how to do them
WORKOUT: 20 Minute STRENGTH
RECIPE: The Ultimate Summer Salad
10K steps is outdated: Here's the research
FLOW
In health and wellness
Erin
PS Who's in town next weekend for a special run / walk / park class on Saturday/
PPS - Please look this week for an email from me asking for feedback. What classes do you want to see? What else do you want from this community? Relaunch in in one month and I need your input!
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