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The Joy of Movement


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Forget the term exercise. Forget doing a certain number of reps. Forget cardio classes or lifting weights. Forget counting calories or walking on a treadmill. Forget exercise classes, Pilates, glute bridges, personal trainers or strength training. Forget dumbbells, resistance bands or balance training. Forget toning, sculpting or planks.

I want you to instead think about how you live your life now. At this moment in time when you are going about your day are you thinking about your body? Do you have to focus to do some physical things because they are becoming difficult? Are you beginning to plan your vacations or even everyday life actives around what you cannot do or find painful?

The things in life that bring you joy involve moving your body in some way. Even if you are not moving at the time, you have to get to point A to point B to do what you want to do.  Yes, we can enjoy life in our homes or apartments…but I bet you find some joy traveling somewhere – regardless the distance.

I will even go deeper – before you step outside you will do this and more: you will get out of bed, clothe yourself, bathe yourself, pick up after yourself, open doors, pick things up, possibly drive, get in and out of the car…the list goes on. You have to move to prepare to do the things that bring you joy.

This is where moving better can improve your daily life. There is a vast sea of many ways to improve the way you move every day. The list is as thick as a phone book. Think about how athletes prepare for their events. When you watch or hear about Olympic athletes you hear and learn about their physical struggles and mental struggles that got them to the Olympics. Even if you are not much of a sports fan you probably have an idea of what cross training means.

Why should you approach how you move any differently?

You may say that you are not an athlete, and have no desire to compete in the Olympics. Sure, you may not have any interest. However, we all have an event that we should be training for. Life is a physical event. Life entails movement. Our ancestor’s way before cell phones, cars, buildings and the civilization we know now had to move literally to live. These hunter-gatherers had to run, jump, squat, sprint and more to stay alive. These days we can pick up the phone to get many things…but putting on your clothes, feeding yourself and going about your day still entails movement. Our bodies are meant to move, get stronger, and stay active. We have to have the conditioning to walk upstairs, to do multiple squats, to lift and carry things too.

Approach life as your event. Age is not an indicator or measurement of when one should stop moving. Approach your event with the desire to move better. Even if you have chronic pain, disease or disability you can still strive to move better within your restriction so your everyday life is more enjoyable and reduce the chance of injury or falls.

If you are reading this and don’t have to think about your body during your day…good. What are you doing to make sure that this continues? What are you doing to sustain this? Are you doing more than just standing and lifting weights or walking on the treadmill? Are you thinking that any form of movement that you “have to do” won’t be fun or enjoyable? Step away from that thought and change your mindset – you can practice moving better in a way that will challenge you but won’t be a process that you dread.

Wherever you find yourself in this range of movement – I challenge you to train for the life that you want to live. Seek out those that want to help you on your journey. As a Functional Aging Specialist, I am qualified to help those in their 50’s, 60’s, 70’s 80’s and up train for the life that they want to live.

Hold on to that joy and don’t give up on it.

Don’t change your life around your inability to continue doing things you enjoy doing. Move better every day so you can continue finding your joy and creating more moments to reminisce about.

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Squashing the Myths About Exercise for Older Adults – Part 2


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Despite our cultural depictions of aging, we all have the ability to age well with the strength, agility and balance to maintain our quality of life and the activities we enjoy. Traditional exercise programs, and even many fitness professionals, often disregard the ability of mature adults and seniors to maintain and gain qualities like strength and agility.

Regardless of age, we should all make the time to move, exercise, or play. Let’s squash one of the myths that hold mature adults and seniors back from moving better:

2. It is too late to exercise or You’re too old for that

This myth seems to be based on a limited and subjective definition of “exercise.” Exercise does not have to happen in a big box gym, nor do you necessarily have to be wearing fancy exercise clothes. (You don’t have to wear leg warmers, tights and a headband unless that’s what motivates you!)

Consider all the activities that can contribute to exercise and fitness. For example, building and tending to a garden incorporates squatting, lunging, digging, pulling, dragging, pushing, core strength, carrying objects, and more. If you don’t have the space (or interest) to be a neighborhood farmer, then going for hikes, joining a rec league, pilates, enjoying the social, mental and physical benefits of Tai Chi, or trying out some group exercise classes at a gym/pool are all great ideas.

If you have a favorite park or enjoy walking in your neighborhood? Start there! Finally, if you do want a gym, shop around and find one that you are comfortable at. Independent gyms vary greatly. Find one that you’ll enjoy and will continue going to rather than paying for a membership that you are not using.

Find the exercise that fits your preference and lifestyle. Do something that YOU enjoy doing!

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Exercise Without Assumptions – Train For Balance


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We rarely enjoy it when individuals make assumptions about us based on our beliefs, how we look or our age. When it comes to moving better and exercise don’t let assumptions about your potential hinder you. Regardless of your age, you should be training for a physical experience – life.  I strongly believe that age should not restrict someone from moving better. You can read more about it here.

Balance

When you walk, run, climb stairs, get in and out of a car you use balance. It doesn’t take actually standing on one leg during your day for your balance to be tested. Merely shifting your weight can be difficult if your balance has eroded. If you don’t take the time to test your balance regardless of your age – your ability to use your balance over time will decrease.

The good news is that you can re-train to improve your balance.

Consider changing your stance when you are doing some upper body movement that you enjoy doing. For example – curls or presses with two dumbbells are often done in a neutral stance. Your feet are about shoulder width apart and you are doing all the work in your upper body.

Consider changing where your feet are at next time you do curls or presses. A staggered stance – with one foot back will test your balance. Or an individual could do the exercise with a narrow footprint – feet close together. In both instances, your balance will be tested.  Often I have clients do is a rear lunge and then a press. Thus, I ask them to perform a rear lunge and stick it and stabilize before pressing the weights. Very quickly they will see how challenging it can be especially since they have to do it in steps and not just throwing the weight up. An option is to instead step back instead of a full lunge and driving the back knee down.

Especially as we age having good balance will keep you out of the hospital and greatly reducing the risk of falls. It is one thing to be able to do a 350 lb double leg press on a machine. This feat does not translate if the person has difficulty walking upstairs or stepping up onto a curb because their balance is not good.

What is good balance? Generally, good balance is being able to shift your weight, walk and do everyday life activities without an unsteady or unstable gait. Of course conditions like arthritis can affect how you shift your weight. If you do enjoy going for walks and feel as if you can’t anymore consider getting some walking poles.  You can still move better within your chronic conditions.

Test your balance in however you choose to exercise. It can be done by seeing how long you can hold a leg up. Just remember our bodies move in life as a unit. When you want to really test your balance you should be moving. This movement can include lunging or moving with weights. Just remember to mix things up and change your foot pattern.

Of course, consult your physician before starting an exercise program. Medications can affect balance so it is important to understand what the side effects can be from a qualified professional.

 

Train for life!

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Exercise Without Assumptions: Train for Power


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We rarely enjoy it when individuals make assumptions about us based on our beliefs, how we look or our age. When it comes to moving better and exercise don’t let assumptions about your potential hinder you. Regardless of your age, you should be training for a physical experience – life.  The benefits allow you to move muscle more quickly. Read more about the research behind power training for older adults here.

Power

Not many of us are powerlifters…but all of us do power moves in our daily lives. We don’t move as explosively or straining under enormous amounts of weight – but not every move we do is a fluid or slow movement.

Consider opening up a refrigerator whose magnet is not budging much. A slow and easy pull may not do the job. Instead of tightening your grip, contracting those muscles and giving a forceful pull allows you to open that door.

Other examples of when we use power – climbing stairs, rising from a seated position or lifting objects.

Yes, there is strength involved – but speed is involved when it comes to power. For instance, if you slowly rose from a seated position you may fall back if you didn’t go fast enough. With the ability to stand up firmly without using your hands (or rocking forward) takes power.

We all trip over things – it is the catching that is important. Being able to move quickly and shift your foot so you don’t fall takes not only the ability to move the foot but to firmly plant it. Being able to reach out your hand quick enough to react and grasp something or catch your fall is very important.

Consider adding short bouts of moving with weight and moving as fast as possible to your regime. Of course, consult your physician before starting an exercise program especially if you are getting yourself back on track to train for life!

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The Fitness Triangle


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Draw a strong & healthy foundation for your life to rest on. Three important things are in play when moving better in life to improve your health or sustain what you have. Your mind has to be in the right place. Find out what really interests you. Also be consistent in moving, exercising, whatever you decide to do. Lastly, always mix things up and keep your body guessing.

Mind

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Where is your mind at? What motivates you? Taking the time to move better in life comes in many shapes in sizes. You can’t miss the countless gyms and boutique studios popping up. Depending on who you are – it can be welcoming or overwhelming. Follow that path if it attracts you & shop around for not only something that is good for your pocketbook but also makes you want to come back again! Join a group fitness class or get outside and join a hiking group. Sign up for a race & start training for it. Grab a friend to join you on your fitness journey.

Don’t turn that brain off from moving better those many other hours of the day when you are not exercising. Using your feet as a mode of transportation, taking a break from sitting at your desk and standing up is also so good for you. Do what you can with what you have – start with that.

Where is your mind at when it comes to what you are putting in your body? Moving well is only one piece of the puzzle. Be mindful of what you use for fuel. This does not mean an all-or-nothing take on what you eat…it means that you have balance. Seek out qualified professionals to help you if you want to get advice about what foods are good for you and how to compliment all the work you put in moving better.

Consistency

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Be consistent just like Forrest Gump…you don’t have to run though.

After you find what you like to do – DON’T STOP. The movement, exercise, activity that gets you blood flowing & raises your heart rate that you keep on doing is the one that is good for you.  Make it more than one activity. There is no substitute, pills or supplements for consistency. Be consistent about moving.

Think of an analogy of driving a car up a gradual incline. If you take your foot off the gas pedal the car will eventually stop and start coasting back. If you keep your foot just enough on the gas pedal you still are moving forward. You don’t have to (or should not) slam that foot down and floor it for your workout regime. You need rest days for your body to heal & rest!

Yes, this also means being consistent about what you are putting in your body too! You are only as healthy as what you are eating. Make sure that there is more of the good stuff coming in than the bad stuff. Also, Water…lots of it.

Variation

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Mix it up and go for a hike! Find a challenging trail & put one foot in front of the other.

Variation to your regime is the magic potion. You are consistent at moving every week – but are you doing the same exact exercise at the same exact pace/weight/stance/etc? If so eventually your body would get bored.

Think of eating your favorite meal every single day for 365 days. No matter how much you loved it, it would get old. Think of reading a article and each sentence was the same. Think of reading an article and each sentence was the same. Think of reading an article and each sentence was the same. Think of reading an article and each sentence was the same…

Got it?

Mix it up! Change your intensity. Change the speed. Change your stance. Change from standing in place and moving weight to moving with weight. Your workout routine should not be the same every week.

Of course there are other important things to keep in mind when focusing on a lifelong journey of health. Just keep in mind these three things on your journey to continue to build on that foundation that you have built. Drop me a line if you want a coach in your corner to help you set that foundation!

-Damien

 

 

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What It Means to Listen to Your Body


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You may have heard this many times or read it…

listen to your body.

However there is often very little explaining of what it means and what you should be doing. It really is not that cryptic or ambiguous of a phrase. This is important, so let’s pull down the curtain.

Let’s keep it simple…

Scenario #1

You are walking barefoot on the sidewalk to get the morning paper and didn’t see a shard of glass. Pain happens, possibly some cursing – but it hurt. You stop walking and investigate if you can pull it out or hobble back to the front door & get some tweezers.

You felt pain, stopped and investigated.

Scenario #2

You and a good friend went out for some dinner. On the drive home on the highway you were behind the wheel and your stomach started turning…really turning. There are ten miles to go until your exit but there is a rest stop coming up before then.

You pull off the highway & take that rest stop exit because your stomach was doing somersaults… so make a b-line for the bathroom.

Yes, these scenarios are fairly straightforward – you felt or noticed something going on in your body and you were attentive to what was going on. You did not ignore the pain or uncomfortableness. Instead you were vigilant and decided to do something about it.

Now enter two other scenarios…

Scenario #3

You have been putting down a respectable running regime the last month on the trails. There was no pain or any issues. You are now up to 10 miles twice a week. This week you decide to switch things up and do the same amount of mileage on the pavement instead at the same pace. You find after the second round that halfway through you feel some pain below your knees. The following week instead of the 10 you decide to decrease the road runs to a respectable 6 and then work your way up over time. Also, you sprinkle in some more stretching. Over time that pain subsided and eventually went away.

You backed off on the mileage on the roads and worked your way back up. You also increased the time stretching after runs to target any tight muscles.

Scenario #4

A bagel and a coffee has been your go-to breakfast for a while now. However, you find that by 10:30 a.m. you start dragging and have to grab another coffee to keep on point the rest of the day.  Today you wake up and decide that you are tired of the never-ending battle to stay alert. You begin trying out different things to eat for breakfast and seeing what your energy level is. Soon you found your go-to breakfast that did not leave you wondering why you were always so tired.

You decided to change up your breakfast after you found that crashing before midday was a pattern. After noticing the pattern, you edited & kept on editing you breakfast until you found what would not send you back for another cup of coffee.

You know what it means…now listen!

Honestly if in any of the scenarios someone just ignored what was happening and kept on going – the outcome would not be good. The argument is made often that you can just push through it especially if it is pain related to exercise. I would counter that eventually that pain will come back & will not go away. The solution can be as simple as taking a look at what has changed to make your body react that way. It is one thing if you are uncomforable because of a challenging workout that is targeting those leg muscles during lunges. It is another if you are feeling a sharp pain.

Of course, there may be many things in the mix like stress, muscular imbalances or running form that can be a wild card. Just fight the urge to be stubborn and think that it will just go away (like never addressing tight calves -yes runners I am talking to you!). When it comes to what you put in your body, of course that can be complicated. But again, if you ignore what you are feeling and it is not changing – why not see what you can do about it?

Above all, if you listen and can’t figure out what is going on then talk to a qualified professional that can be your guide. She or he can use their experience, knowledge & objective view of what is going on to assist you. 

Empower yourself to take charge of what is going on with your body. You have a choice – be proactive! You don’t have to do it alone.

 

 

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Nine Fitness Tips & Tricks for Mature Adults


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Mature Adults are an ever-growing population. As we get older we can still keep, regain and improve our fitness level which includes endurance, balance, and agility. You are never too old to start exercising.  You are never too old to continue to improve your life by moving. This is your opportunity to preserve if not increase your quality of life – empower yourself!

  1. Talk to Your Doctors. It should go without saying that before entering into an exercise program you should consult your doctor. Other reasons can also include the medications you are currently taking that can already affect your balance or impact your workout in other ways. Get those eyes checked too. Especially as our vision does change over time we may not realize if it is fact has.

Yoga & Tai chi are good ways to train & regain balance.png2. Think Outside the Box. You can enjoy an exercise regime at your local big gymnasium. On the other hand, other individuals don’t find such an atmosphere appealing. Either way, don’t force yourself to do whatever everyone else is doing or what works for your friend or loved one. Ideas for other ways to improve your health through moving include: hiking, taking dancing lessons, building a garden or training for a 5K or marathon. You don’t want to commit to a single thing? Then don’t!

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Mix things up on your own or join Class pass, Lymber or other options that give you the opportunity to sample out different studios and gyms. Regardless of what you do, keep your body guessing & sprinkle in some variation.

3. Stretch and Cool Down. It is important to continue (and even increase the length of time that we do it) stretching and a good cool down as we get older. Sure you can still run the basketball court at full tilt with the youngins. But you need to incorporate some dynamic movements into your workout to prime that body better to do what you expect it to do. Keeping those joints lubricated and fostering mobility is key to keeping you off of the injured list.

4. Test Your Balance. Like everything else that changes in us as we get older is our balance. This does NOT mean that we lose it. Remember that saying – Move It or Lose it? Yes, that applies here too. Read for yourself about the importance of balance training for older adults.

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5. Thumbs Up To Strength Training. Some time of resistance such as dumbbells, body weight, resistance bands, sandbags, kettlebells machines etc. The numerous benefits include improving your bone density, helping to maintain your weight. Think about training for life. You need strength to do many movements that seem effortless because we have the strength and endurance to do so. Don’t wait until you are having difficulty carrying those groceries or squat down to get something off the floor. Improve your quality of life & avoid falling into the pit of thinking that you can’t preserve or even improve the strength that you do have. As with anything involving fitness keep on challenging yourself but allow for the time to learn and improve.

Check Out.png6. Think About What You Are Eating. Okay, do more than think – study. There is no denying that what you put in your body will not only affect your mood but also how your body runs and your fitness level. Take accountability of this fact. However, this does not mean being completely strict to the point that eating is a chore full of math and calculations. It does not have to be. Don’t be afraid to reach out to a qualified nutritionist that can help you on your lifelong path of health.

7. Improve Your Posture. Improved posture can be a byproduct of a moving in ways that get you on the fitness train. Contribute to that by looking at what you are putting our your feet every day. Yes, heels are bad for you. Maybe by this point that is not going to change this quickly – then take the first step to being proactive. Start showing your feet, calves and rest of your body some love and do the stretches. Also, it is time to ditch those favorite pair of workout shoes. Treat yourself and exercise on some old soles that are not making those knees happy. If yoga or other mind/body forms of fitness are of interest to you reset your body often so it does not get stuck in that sitting down all day or other habits that lead to bad posture.

say no to gimmicks

8. Avoid Gimmicks or Jumping on the Latest Fad. As the saying goes, if it is too good to be true definitely applies to fitness and your health. Do your research as if you were buying a used car, investing in a house or some other big transaction. This should be no different if not more important – this is your body. Don’t be afraid to ask questions. For sure try out new things, just understand that there is no one-size fits all aspect to fitness and one’s progress.

Kid, consistent9. Whatever You Decide to do, Keep Doing It!  Securing a membership at the most killer studio with amazing equipment, flexible hours and great staff on hand to help you is awesome. But if the only thing you are doing is paying membership every month then that should be canceled asap. Setting up a walking date with a friend 3 days out of the week or committing to walking the dog longer every week is something to build on. Stick to something that you enjoy doing & set yourself up for success. Often gathering momentum is the hardest part, but be assured it takes effort to achieve your fitness goals!

 

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Use Your Body – Move It, Test It


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Only if we actually test ourselves or apply something we know do we find out our true capabilities. This rings true when it comes to our own physical fitness. You can run 4 miles with ease, you are good at climbing over things or you ride 10 miles on your bicycle a day. It is obvious to you that you can do it. However, the best way to assess and challenge your fitness level is to seek out a way to put it to the test. Sure there are aesthetic benefits to this, but instead of that you are more focused on what is even more important – results!! Below are some ideas on how to do this.

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Photo Credit – Westend61/Creative RF/Getty

Map a course, plan your own “event” & get a timer

One of the easiest options is to do set out the route, mileage or goal to accomplish. Then set some prescribed goal and go for it! Even if this is the same route that you always do, this time it is different with the timer running. It can be very motivating when something is under timed conditions when usually the goal was just to do it.

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Track your progress

Building upon the 1st idea…Create a simple excel document to make a tracking document. All you really need is the name of activity, date and time. You can add extra columns for notes that you can add after that day like how you were feeling, what you ate before etc. Now you have a bar set after day one of recording your time. Having this on the wall will not only motivate you but you will also soon see patterns in your performance. Perhaps you didn’t sleep well the night before, stretched out the night before or had one too many cocktails the night before. All of those factors and more can affect how you do. Now you can understand more about your own body and learn how to make your weaknesses strengths.

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Competitor Gear Run Guide gives some options

Use the technology & the gadgets

There is technology that allows you can tap into an online community to test yourself. Posting your times on a website will give you the satisfaction, motivate others and make you feel part of the larger community. Wearing gadgets that automatically posts times of your results is another way to enter into fun competitions of one’s physical fitness. The options are quite varied and more come out every day so there are many ways to use technology with yourself or as part of a community.

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Signed up, check, crushed it – check! 🙂

Sign up for a race, train and crush it on race day

Now unplugging from the online community you could show up on race day! Now you have shifted fully into training mode. Now you have your sights set on a particular day. It is time to truly channel that inner athlete and train. Avoid doing that specific movement every session. It is time to challenge the body in ways that can build the foundation around completing the event well. Do your homework on the event – terrain, what the course includes or gear that would make it easier is very relevant to your training.

 

 

 

 

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Six Ways To Weave Exercise Back Into Your Life


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If it has been a while since you have seriously started exercising again it can be tempting to hit the ground running. Figuring out a plan of attack is a better way to set up yourself up for sustainable success. Below are 6 ways to weave exercise back into your life.

  1. Don’t restrict yourself to the stereotypical ways to exercise. Of course – going to the gym, getting a membership, attending fitness group classes etc. are all awesome ways to improve your health and move towards your goals. However, joining an intramural sports group, hiking group, biking to work or getting your hands dirty tending to your garden are all good ideas also. What works for someone else may not work for you, so explore the options in and out of a gym setting.
  1. Look at your week – find the time to schedule your activity. Hold yourself accountable to the times you set aside to exercise. If you are still paying that gym membership and have not gone for months – consider ending it. Use that money in another way that will move you towards your fitness goals. Also – work with the time that you have, then revisit your schedule in a month or so to see how you can make more time.
  1. Find a community. If you don’t already have a buddy or friends that can help welcome you back into the fray…seek some out. If you enjoy posting your workouts online and having others hold your accountable, then give it a shot. Start your own fitness blog & give updates. You will be surprised about how supportive others are & are inspired by your efforts. Offline or online find some sort of community, individual or fitness professional that will cheer you on and hold you accountable at the same time. You are not alone.
  1. Avoid defining yourself by being out of shape etc. Focus on your future of making exercise more a part of your life! You are taking ownership of your health and making an important recognition of its importance. Start making the right choices now. Be patient with your progress, exercise is not one size fits all!
  1. Recognize that exercise is an important piece of the puzzle. Exercise is a substantial move towards a fitter you. At the same time recognize other things that contribute to it like: stress, sleep, what you are eating on a constant basis. As you start getting into your exercise groove start try tracking what you are eating for a week, how much you are getting sleep and what your energy levels were. Turn to qualified individuals if you need guidance on those areas so you can see more gains.
  1. Stop Making Excuses. Until someone comes up with an invention for someone else to exercise and you receive the health benefits…you have to do it yourself! You know yourself better than anybody. If you know you don’t have the energy to workout when you get home after work – then do it in the morning. If you don’t like exercising outside – then get a gym membership and use it. If you work better under pressure – sign up for a race 4 or so months from now. You can do this. Be a fitter version of yourself.

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You got this! Welcome back!

 

-Damien

Tips

Spaghetti & Meatballs Exercise


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These are the ingredients. You won’t find these in the meat or pasta aisle though…

This is a high intensity exercise that I like to do myself once a week. It not only  incorporates the entire body but also the forearms will for sure get a good workout here. This exercise is: gluten free, vegetarian friendly, non GMO…so you can’t give any of those excuses not to give it a shot! Oh and – It. Will. Torch. Calories.

Equipment/Ingredients

You see them above in the picture…

1. Jump Rope

Note, the jump rope I use is not a fancy speed rope. You of course go that route.  However as far as I am concerned you don’t need to get one of those (also on concrete they will wear out quick so just keep that in mind). Especially if you are just getting back on the jump rope train, you can step up to the speed rope in time. It is such an underrated exercise that has so many benefits.

2. Slam ball aka dead ball

The one I am holding is a 20lb slam ball. You don’t have to do that heavy at all. As long as you are moving, getting a full extension and slamming that sucker down for the next rep that will work. You can use a medicine ball, just be forewarned that it will bounce much more substantially than a slam ball. So maybe it may be better if you do some wall balls instead.  Slam balls do have some bounce to them (just enough), you will only get it as a reward if you slam hard enough.

 

Instructions

Especially if you are just getting back into jumping rope go for reps/rotations of the jump rope. You can move up to a certain amount of time when you feel as if you are ready. When I am doing it I like doing 100 reps with the jump rope & 20 slams. Then I take a full break (about a minute or when I for the most part catch my breath) then go again. and again…

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This is how you catch your breath in between rounds. I don’t think I need to explain how to do this.

Set Goals

The best way to get started trying this out is just setting a goal of lets say 3 rounds of this. So 50 reps with the jump rope & then immediately go to 20 slams. Or increase or decrease the numbers. Either way the key is to not allow yourself a break in between the jump ropes & slams. Then go again.

Start Slow

If you haven’t jumped rope since grade school…practice doing that alone first. Stay on the balls of your feet and work up to a solid number of rotations to get your confidence level up.

Rapid Fire Slams

When you slam the ball down you should be letting it go somewhere near your midsection. So you should basically be meeting the ball at the ground to get the ball off of the bounce. Hops are encouraged when coming up with the ball! No pausing between slams…so rapid fire is the only setting. No single shots.

Get Creative

Tweak this recipe to make your own delicious workout. Maybe sprinkle in some mountain climbers, skaters, kettle bell dead lift to squats or whatever you think would make this work for you!

As always if you have any questions for me or about my Personal Training services here in San Diego don’t hesitate to reach out!

Take care,

Damien – [email protected]