DIfine Fitness; Energy & Rehabilitation
When it comes to achieving fitness success, prevention of injury and exercise play a crucial role in reaching your goals. At DIFINE Fitness and Energy Rehabilitation, we understand the importance of a holistic approach to well-being, which is why we offer a range of services to support you on your fitness journey.
STRETCHING? WHEN? WHY? ....how?
OW! Wowza - we are feeling like a brick today, I want to stay in bed but my coach and I committed to coming into the gym today. WHAT CAN WE DO? TAKE A MOBILITY DAY!
More often than not, we will feel better about our bodies when we remain active. Don't let the body take control of the mind, the mind is our dwelling. Be mindful of how we feel so we can relieve all of the stress and pain we feel. Being inactive can create a negative effect on the body; symptoms like DOMS [Delayed On-Set Muscle Soreness] and further Range of Motion impairments and Immobility.
AGING AND PHYSICAL ACTIVY; EVIDENCE TO DEVELOP EXERCISE RECOMMENDATIONS FOR OLDER ADULTS
(Donald H. Peterson, Gareth R. Jones, and Charles L. Rice)
"Appropriate recommendations for older adults includes moderately vigorous cardiorespiratory activities, strength and power training for maintenance of muscle mass and specific muscle group performance, as well as "balance-mobility practice" and flexibility (stretching) exercise as needed. Canadian Journal of Public Health, Vol. 98, (Sup. 2) 2007 S69-S108
3 STEPS TO LISTEN TO OUR BODY... and why
Take 5 minutes Box-Breathing [4 seconds in 4 seconds out] Sounds like we are already worried about what the future might/might not entail- funny story; You are the one that gets to decide whether or not you can still make your committed goals. Take a second to breathe and mentally prepare your body for the day.
Take 3 minutes to Stretch [Functional Movements] Now that we set the mind stresses aside- it is time to feel our body. I usually take 30 seconds of progressive static stretches in movements we tend to do daily. Focusing on Where we are tight and being aware of the stress and tension. This can further produce optimal signs of relief- Just the right enough to be able to get to the gym for a Mobility Day!
Tell Your Coach! [Programmed Mobility Days] The best way of communication and a less stressful environment is creating the open space you want. It is fine if we are feeling a little bit De-energized, your coach has a day planned out for you -if you wanted to still sling weights around or purely get the feel of a great workout {weightless}. We are there for you! Let's get it done.
Easy Money!
Mobility Day Example
Ground Activation [10-15 Rep Range] Take 2 seconds at the top and bottom of each movement. This will get the body temperature levels up, and isolation of the core creates total body muscle activation. 2 rounds of each!
Quadruped Hip C.A.R.S
Floor Cobra- Scapula Retractions
Bear Crawl Holds- Bird Dog
Turkish Get-ups
FUNCTIONAL MOVEMENTS [Rep Range: 5-8 WEIGHTED 15-20 FOR BODYWEIGHT] Utilize the things we do in everyday life and put it to work in this session. If we train in the movements we hurt in, we gain the strength to overcome any further struggle in that movement. 3 rounds of each!
SQUAT- Front, Back, Counter, Zercher
HINGE- Unilateral RDL, Contralateral RDL
PUSH/PULL- Half/Full ROM, Single limb
CARRY/PRESS- Lifts, Dynamic Overhead Presses
CARDIO/CORE- COOLDOWN [Rep Range: 10-15 Cardio 5-10 Minutes] Now that we got the easy stuff done, move on to what we want, create a fun finisher by making a goal to finish 100 reps of something you love OR Follow the rep count. At the end of the day, this is your reward for coming in, let's make it worth it and finish on a great note!
Finisher- Your favorite choice of core exercises or targeted muscle group.
Cardio- Gradually Decrease speed and a slight incline