Let’s Get Moving!
Guest post from Lara our kick ass office manager and fitness coach on 1% Fitness by Mike Sheridan.
In keeping with great KDR tradition, we are constantly educating ourselves so we can offer our members Knowledge Driven Results. In October, I read 1% Fitness by Mike Sheridan and loved it! I loved it so much I wanted to share some take home points that YOU should absolutely put into your life.
What really interested me as I was reading this book, was not necessarily the workouts, but the daily actions, which all of us could incorporate into our existing daily routines without rearranging our entire lives.
Most of our members, spend much of their daily lives in a seated position. From car to desk to car to chair/couch to car to bleachers to car to chair. They come into the gym tight, achy, creaky & cracking, and often giggle it off as “one of those things” or “getting older.” But by adding in the following movements you will help to work on those foundations to be less creaky, less achy, more aware of your own body and how it moves.
Get Up & Get Moving (Walk More)
According to 1% Fitness, walking has been shown to “reduce inflammation, support brain health/ memory, mood & cognitive function, as well as lower the risk of dementia and depression; support heart health, glucose management and immunity.” It has been proven that it is not the duration, but the frequency which provide added benefit. In the book he even gives a number of studies to support this.
What is your ACTION?
Take breaks from the desk & walk to the bathroom, walk up the stairs, walk around the building (inside or out), park farther away, take longer to walk while shopping, take the dog for a quick 10 minute walk… it doesn’t have to be a hike up a mountain for movement to add up and make a significant difference on your mood and to your life. Just get moving!
Hold the Deep Squat Daily
In 1% fitness, Mike Sheridan poses this question: “why does a baby sit comfortably in this (deep squat position) for hours, while the majority of adults fall on their backs, get stuck in the bottom position or cannot get into it to begin with” ? The answer- because although we may do it a few times per week in the RAMP at KDR Fitness, we do not practice it often enough, so we are losing our ability. Baies squat multiple times a day and so should you!
Why should you care? Because the deep squat is one of the best ways to maintain knee & hip mobility as well as help to improve everyday movements.
What is your ACTION?
Practice the Deep Squat every day. If you are in your office/house, start by lowering your butt all the way to the floor. If you need assistance to hold that position at depth, then use the leg of your desk, the door frame of your office door or coffee table/kitchen table leg at your house.
If you cannot bring your butt below your hips, then elevate your heels, by standing with your heels on a ream of paper or a 2 x 4. Attempt to hold that position once per day, for 30 seconds and build onto your time every single day. Try holding this position while you are watching TV, reading, or even eating, no matter when, just make time once, every day and do it! Mike Sheridan suggests “after you get to a solid 2-3 minute hold without support (no table leg) then you can start with multiple sets or more than one session per day.”
Build a Solid Foundation—Focus on Your Feet!!!
Mike Sheridan points out that “Shoes are coffins for our feet,” they change the form & function of our feet over time by providing too much support &/or permitting unnatural movement—shoes can create weak arches as well as prevent the foot from (natural movement patterns) “flexing and flattening that maintains muscle and mobility.” I have heard Ben say this a number of times, but after sitting down and reading this book the point really hit home.
Why does this matter? Just like the foundation of your home, your feet support the weight of your body and all your movements… so embrace your feet 🙂
What are your ACTIONS?
Embrace being barefoot—when you are walking … kick off those shoes, feel the grass on your feet, spread your toes on the ground—wiggle your toes. Don’t immediately try to go hiking for 30 minutes barefoot in the woods and then give up on being barefoot. Start slow and build up, get use to the feeling & paying attention to each step. Or, join a gym like OURS that encourages you to work out barefoot.
Improve your foot mobility by pointing & flexing your feet by spreading your toes & flexing your ankles with ankle mobility movements.
Increase your Foot Strength by trying these three exercises (find more in 1% Fitness):
- Invisible high-heels—start in barefeet, raise up on to your tippy toes and walk
- Bounce Walks… bounce walk with your heel elevated slightly as you bounce on the balls of your feet
- Side Rolls- rolls from the outside edge of your foot to the ball of foot with full toe point
These exercises will help strengthen your feet each day you do them, which will improve your overall foundation and may even improve your other ailments. So… let’s get Moving!
Are you ready to get moving? Let’s move into the New Year with no holiday weight gain and an extra $300 in your pocket. Click on the link for more information.
When people first come to KDR they are usually (this is based off on our experience and the clientele that comes in) de-conditioned and not as strong as they could be. Plus, they are generally intimidated! Coming into a weight room full of equipment you don’t know how to use or have never seen before can be very overwhelming. So, we need a tool that isn’t intimidating, can help bring up someone’s conditioning level fast and that also helps to build strength quickly.
Kettlebells are a great way we can accomplish these goals, i.e. improve your aerobic fitness and get you stronger at the same time. PLUS! Thanks to social media and TV, KB’s are a piece of gym equipment most people have seen before so for beginners, KB’s aren’t that intimidating. After all…it’s just a ball with a handle.
According to a recent study by American Council of Exercise
demonstrated that Kettlebell training significantly boosts aerobic capacity, while also improving strength and dynamic balance.
“Kettlebell training increases strength, which you’d expect, but you also get these other benefits,” says Porcari. “You don’t really do resistance training expecting to get an aerobic capacity benefit, and you don’t do resistance training and expect to improve your core strength unless of course, you’re specifically doing core-strengthening exercises. But with kettlebells, you’re able to get a wide variety of benefits with one pretty intense workout.”
My training is heavily influenced by kettlebells as well as most of our members. Here are just a few things I have witnessed due to training with KBs:
- Increased ability to go longer during runs – without running.
- Increased ability to go faster during runs – without running.
- Increased strength in core, glutes, hamstrings AND back.
- Decreased back pain.
- Decreased knee pain.
- Better posture.
- More power and explosiveness.
Link below for your research pleasure.
If are a member at KDR, you deadlift, sometimes more than once a week in Fitness Training. Most knowledgeable Fitness Trainers are going to have their clients deadlift. Why? What’s the benefit of doing this exercise and why do we have ALL of our members do them?
What is the deadlift?
The human body is an incredible piece of machinery capable of moving in all sorts of ways, from throwing to sprinting and flipping – the ability for your body to express movement is only limited by your ability to safely control that movement. When we sit down to design a program, we break down all of the different ways your body can move into 7 “Primal Movement Patterns.”
– Push (push ups)
– Pull (pull ups)
– Squat (back squat)
– Lunge/step (post lunge or step ups)
– Lift/hinge (deadlift or good morning)
– Locomote (sprinting)
– Twist (throwing)
By doing this, it allows us to design effective and simple programs in a relatively short period of time that yield fantastic results and are easy for the client to perform.
The deadlift is a hinge or lift movement, meaning, you are picking something up off the floor and bringing it to hip level or you are holding something at hip level or someplace and only moving your hips.
What are the benefits of the Deadlift?
There are very few exercises that work every muscle in your body quite like the DL. From your hands to your feet, a properly performed DL will work everything. See below – that’s a shit load of muscles used!
From a real world standpoint, the benefits of a DL are simple – it allows you to pick something up from the ground with confidence and without fear of injuring yourself. This could be something light, or this could be something heavy.
The DL also teaches you how to BRACE. Bracing is a term we use that essentially means two things:
– Tightening your core (*see below for a brief note on core) to allow good force transfer between ground and hands.
– Teaching you how to breathe under load before you exert yourself. Believe it or not, people injure themselves not because the weight is too heavy, but because they don’t know how to breathe and exert themselves at the same time.
* a note on the core – old school core definition was your midsection, i.e. your stomach muscles. The new 21st-century core definition has the core starting at your pelvis and continuing up to your shoulders encompassing MUCH more muscles.
Who shouldn’t deadlift?
First, everyone should deadlift, but not everyone could deadlift the same way. We will cover the different types of deadlifts in a future blog post. Remember – if you pick something up – you deadlift!
However, before you deadlift, you need to get with a competent coach that knows how to deadlift and can teach you effectively. Like a KDR coach!
KALE & SWEET POTATO BREAKFAST HASH:
2 medium sweet potatoes, peeled and dice into small cubes
1 medium onion, finely diced
2 cups kale, finely chopped
3 tbsp butter (or cooking fat of choice)
1 tbsp garlic, minced
¼ tsp ground sage
¼ tsp smoked paprika
¼ tsp rosemary
1 tsp coarse sea salt
In frying pan on medium heat, melt butter.
Add sweet potatoes, onions, garlic and sage.
Stir and mix well.
Cook, stirring occasionally, for 15 minutes.
Add kale, smoked paprika, rosemary and sea salt.
Cook for another 15-20 minutes or until the edges of the sweet potatoes start to brown and are fully cooked through and tender.
Serve with a sunny side up egg (or two) and eat up!
Can’t get to the gym this weekend? That’s ok. We have a #kdrwkndwrkt for you.
Complete our RAMP. What is a Ramp? Click on the link in case you missed it. http://kdrfitness.com/what-is-a-ramp-and-why-do-we-do-it/
Complete the following movements for AMRAP in 20 mins.
Hand Walk out to Spiderman 4 each side
Get ups 3 each side
Post Lunge 8each side
Ground touch jump squats 15
Rest as needed. Complete as many rounds as possible in 20 minutes.
Need a fitness jump start? Call us today.
Complete your warm-up for as many rounds as possible in 5-8 minutes.
Then complete as many rounds as possible of this in 20:00!
Jump Squats x 10
Inch worms x 5
Marching Hip Ups x 20 each leg
Dynamic Side Plank x 10ea side