Happy Monday Everyone. Hope you all had a lovely weekend. We had a weekend full with friends, family, bike riding, walking, eating good food and doing bits around the house.
Now School holidays are over, we are on our countdown towards the Christmas holidays. This year really is flying by. Are we doing all the right things everyday to move you towards your goals, being the healthiest version of yourself? Everything you do now, will result in how you feel later.
We run continual fitness camps and small group training. Times are below:
Monday, Wednesday and Friday at 0545-0630 and 0630-0715
Monday, Friday at 0915-1000
Monday and Thursday at 1800
We also have a few spaces available for personal training. Please contact us today to find out more information and how we can help you.
Today’s newsletter is about movement. We think movement is vital for life, but how we move is so important.
We have attached a FREE pdf suspension trainer workout that we did back in 2014 when we were just young pups. Even though this training plan is over 6 years old, it is fundamentally sound and includes workouts that are effective for fat loss.
Smart Training
Movement is the foundation of all good training. First move well, then move often. Attempting to put fitness on dysfunction only makes for further dysfunction and greater risk of injury.
Identifying and correcting restrictions, asymmetries or faulty movement patterns should be the number one go-to for all training.
Once movement competency is in place, it’s time to look at the functional movement patterns
- Squat
- Hinge
- Lunge
- Push
- Pull
- Twist
- Locomotion
It is these 7 movement patterns that allowed our primal ancestors to
Hinge down to pick up heavy rocks to build shelter, squat down and cook around the fire, lunge to step over fallen trees, push and pull the herds of animals back to camp, twist to throw spears , loco-mote to run away from the sabre-toothed tigers
We continue to use these movements in our everyday life to hinge down and pick up the kids, squat down to the office chair, lunge up stairs or hike a mountain, push and pull heavy doors, twist to look behind us or throw a ball for the dog, loco-mote to catch the bus or simply because it feels good.
As an added bonus all these movement patterns require a-lot of muscle to make happen. This means more calorie burning, more metabolism boosting and more fat burning. Not a bad bonus.
Weekly Workout
A simple but effective Kettlebell & Bodyweight Workout
1 – 2 hand kettlebell swing 30 seconds (hinge)
2 – Push ups 30 seconds (push)
3 – Goblet reverse lunge 60 seconds (lunge)
4 – Kettlebell bent over row 30 seconds each side (pull)
The above workout will take 5 minutes per round. Complete 2-3 rounds resting 1-2 minutes between rounds
Make sure you complete an effective warm up before taking on this workout
Questions
I was recently asked about what exercise equipment someone should have at home
Answer – you could spend thousands of dollars on equipment but it’s not the equipment, it’s the movement that matters. That said I think it would be well worth an investment in to a couple of pieces of equipment
1 – A good kettlebell
A kettlebell is a super versatile tool that you can easily cover all the 7 fundamental movement patterns. A kettlebell can make you both stronger and fitter.
Women would start well with a 12-16kg and for men 16-20kg.
2 – Suspension trainer
Similar to the kettlebell a suspension trainer is also very versatile. There are literally hundreds of exercise variations that can be performed with a suspension trainer.
Click this link for you free suspension trainer pfd workouts
Have a great week and move well and move often
Paul “moving” and Krystie “well… what can I say” Miller
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