This FAQ will tackle your biggest questions around our re-opening, the changes to the business during the lockdown and going forward, with respect to the limitations during the staged government plan. Didn’t have your question answered? Call us on 83391455, or email us at firstname.lastname@example.org!
We will continue to explore ways to develop, improve and enhance the services we are offering. These processes may be subject to change dependent upon SA Government restrictions, and a reminder that we value your feedback and your suggestions. Be patient with us as we refine our ‘how’ in the coming weeks.
Q: My membership was suspended when the lockdown started. Will it resume automatically on June 9th or will I need to contact the gym?
A: We will be unsuspending memberships during the week of Tuesday 9 June, in line with your previous payment schedule. We understand that some of our members will want to wait until stage 3 for further decreases to restrictions, or are being mindful of high risk family members.
If you would like to leave your membership on suspension, we request that you fill out the form, making your dates clear. https://www.fitnesslife.com.au/opt_out_june2020.html
Please contact us at email@example.com if you would like to discuss other options.
Q: Will I need to bring my own mat?
A: Yes, all members will need to supply their own mat or towel to use on the floor, as well as continue to follow our towel policy on equipment by using a clean towel between yourself and the equipment. Fitness Life Studios will not be supplying mats in order to meet government requirements.
Q: I can’t find my favourite piece of equipment. What’s happened to it?
A: In the process of navigating social distancing requirements, as well as the change to group training now running at Aldgate, we had to make some changes to the equipment available. This change allows us to cater to a broader set of usage, and creates more flexibility with the space we’re working in. We’re all qualified trainers and are ready to help you find alternatives so that you can continue to enjoy your fitness routine in the club 😊
24/7 Access Members
Q: I used to be able to come to the gym whenever I liked, how will the restrictions/business changes influence this?
A: During stage 2, you will need to book into gym access time slots using our app, Fitness Life Studios, or via the Mindbody website (we can help with this!). This has been implemented in order for us to comply with the strict SA Government guidelines to 24/7 clubs with 20 person limits at one time. During this time, you will only be able to use the facility when you have booked in (for contact tracing and Government compliance purposes). We’ll update this procedure as the restrictions are eased further. Over the coming days we will supply you with a link to easily book into your desired training times and classes. We do not envision the 20 person limit greatly affecting your usual training times due to the volume of our membership base and the history of numbers in our club.
Group Training Members
Q: Where will group training be conducted?
A: Group training has moved! We are now running all aspects of Fitness Life Studios from the Aldgate studio, so you’ll have the full gym at your disposal during group training sessions! You can continue to book into classes as normal using the app and/or website. During the early phase of the Stage 2 easing we are limited to 10 people per class so we will be modifying our timetable to maximise class availability. The gym will be exclusively available for groups only during these times to meet the guidelines but also maximise the session structures.
Q: How do I book in?
A: Using the Fitness Life Studios app, Mind Body App, or our website, the booking system is available for you to map out your week ahead. We ask that you book for the sessions you plan to attend, not reserving spots in anticipation. As sessions are capped at 10 people, we need to be considerate of others and if you are unable to attend a session, you cancel the session with as much notice as possible.
Q: How will the classes be run at Aldgate?
A: On the time table, the sessions are 30 min classes. However, we need you to arrive 10-15 minutes prior to the session for warm up. This is an essential part of your experience at the gym and will be a requirement for the session. A cool down will also be offered at the conclusion of the session. The gym host will take you through the warm up if you are late, but you may miss a portion of the session.
Q: What is team training and how does it run?
A: Team training is a new service designed around the concept of a monthly updated program for members to follow along with. Attend supervised team training sessions with a coach, meet other members on the program, and enjoy a fresh program to work on each month. Book into team training sessions just like you would for group training. The good news is that all members that have been on suspension during the lockdown can gain free access to this new program for one month from June 9th to help us test it!
Q: I have leftover online classes/personal training which I paid upfront for. What happens to these services after June 9th?
A: As Fitness Life will continue to offer online services after the lockdown, your online services can continue to be used in this way. If you’d like to convert them to physical services within the club, please get in touch with us via phone or email 😊
Q: How will the online services be run after June 9th?
A: We intend to continue running some of the online classes after reopening. Keep an eye on the timetable for more information! Online personal training will continue to be available on request, based on trainer availability. We’ll also be reviewing our private Facebook group, Fitness Life at Home, to explore how this might fit into the new service structure.
Strength for life
Q: What changes do I need to be aware of regarding Strength for Life?
A: To maximise the capacity and affordability for our absolutely beautiful strength for life attendees, we are doing our best to modify the session plans to accomodate everyone. These changes will be highlighted on the timetable made available later this week. There will be a change to the days and times but we are getting excited about how we can enhance your experience in this space. We are also working on giving you all more flexibility to attend the club outside of the session times. Vashti will be able to talk you through it more this Friday during the online class and we will provide you with more information as soon as we can.
Personal training sessions
Q: How will the changes affect when I can make bookings for one on one sessions?
A: One on one personal training will need to be booked outside of group training time slots in order for us to meet government requirements. We’ll make an initial timetable available so that all our members can map out their training week and make bookings. Your coach will work with you to schedule suitable time slots each week.
The Fitness Life App
Q: I’ve never downloaded an app in my life! How can I get tech support so I can make bookings and attend the gym?
A: Talk to us on 83391455, or email firstname.lastname@example.org. Ben is on standby for tech support :)
Q: Will Fitness Life Studios continue to offer creche services? What will this look like?
A: YES! Initially, we aim to offer a similar level of creche support as at the GT Room, but based on demand we may also be able to offer an expanded creche service going forward, covering PT, Team Training and certain Open Gym time slots. We are still busily building out the studio to accomodate this service so stand by for more information on how this will work within the SA Government COVID-19 guidelines.
Looking forward to seeing you next week!
Rowan & The FLS Team
The festive season is officially upon us and we have almost reached the end of our last Transformation Challenge of 2019. How are you going? How will you end the challenge? Will you allow the festivities to ruin all your hard work has achieved?
If you haven’t started thinking about this, now is the perfect time. I’m sure it was someone famous who said if we fail to plan then we plan to fail. It’s true, not dedicating a little time to safe proof ourselves from all the Christmas and New Year frivolities, will ensure we end up as we do every new year, with extra weight and just feeling blah.
So spend a moment with me now.
What are the things that happen to us over this time period?
By the end of January we are back to life as usual but with some extra carryon baggage sticking tenaciously our body like a tight floaty.
So let's break this cycle in an easy to approach way. After all, this is a celebratory time of year and you want to feel free to participate fairly fully!
Now narrow down further to the exact things that will cause us to go backwards health wise. It’s nothing new, but let's note them just the same. This brings clarity and takes the unknown element out of it:
Now we know exactly what to deal with, we can program our escape route without having to detour any of the fun stuff.
6 ways to have fun in the holidays but not lose your hard-earned health gains.
1- Drink more water:
First thing to go is that basic life necessity, water. Festive gatherings and holidays generally mean we are replacing our water and routines with more calorie laden drinking. It takes a small effort but go back to basics and ensure you have the recommended 8 glass minimum, 12 if possible. Sounds a lot bit your body needs the extra hydration to flush toxins and metabolise ……. at this time of year.
2 - Prioritise the order of the food you choose to eat:
At most of the gatherings we will go to there will be copious amounts of food of all sorts. Prevent overeating by placing large amounts of protein on your plate and eating that first, then go back and place some vegetables on the plate. Eat them. Last of all have a little potato or bread if you still want it. Protein is always more satisfying and filling. Once you’ve reached the moment to eat the carbohydrates you are far less likely to eat as much as you would if you were to just mindlessly go for whatever caught your eye. This way there is NO denial. You just prioritise the order. Try it, it’s surprisingly effective.
3 - Mindful eating:
Similar to prioritising your food and not as painful as it sounds is mindful eating. We all have our favourite dishes with great grandmas secret recipe that comes out at these times. Dishes we loved as kids and the memories they evoke. What’s yours? One of mine is Great Auntie Elsie’s Honey Biscuits. Someone will make these, and there is something about the Christmas shapes and smell I can’t say no to. So I will allow myself this absolutely, rather than a piece of bread and butter I don’t really care about, I will say YES to the biscuits and make sure that when I eat them I will savour and enjoy every moment of eating them. Again without mindless reaching for everything I’ve been avoiding for a while, by picking a few must haves and allowing cart-blanche with them as long as I deliberately enjoy eating them with wine I love, I know I will be creating happy hormones, lowering cortisol (and thus dealing with blood sugar better), and feeling no guilt. Just do it. Your Mum’s potato salad, Uncle Henry’s hotdogs, Aunt Gertrude’s cheesecake…own it and love it!
4 - Walking:
This is the gold standard of must do’s. Have a long walk (20+ mins) after your big meal. Low intensity aerobic activity will lower your blood sugar levels and this means less or no weight gain….really….Do your family a favour and invite them along
5 - Workout:
Avoid looking back over the Christmas break realising you haven’t fitted in any workouts. Make sure you schedule in something everyday for at least 30 minutes (although if that thought overwhelms you, make sure to have a back up non negotiable 10 minute workout/walk/yoga/any activity). Give yourself some weekly challenges like this - 150 pushups by the end of one week; 500 squats by end of another week; 100,000 steps by end of week and so on. Get a friend or 2 to do it with you and egg each other on.
6 - Stress:
This is a biggy. I can not stress this (haha) enough. It has been vital for our survival in primitive days for the body to react to stress as if it was a life threatening thing and turn the sympathetic ‘flight’ system to eleven till danger has passed. Unfortunately our body doesn’t discern a difference between a lion about to pounce and a person cutting you off on the road, the inner reaction is the same. Worse still we don’t train ourselves to release this stress. Thousands of years ago we would have a brief emergency attack of an animal for example, then nothing for days/ weeks/ months etc, so plenty of time for calm and peace. These days our emergency system is alerted when we hear of politicians creating havoc with the world, volcano eruptions killing people in a nearby country, annoying spam email promising us a million dollars and a foreign bride (or groom), other people’s screaming kids, red lights, waiting in lines, and grrrrrr, persistent telesales calls, amongst others. That's stress, stress, stress, all day, everyday. The body will not devote the time it should to digest food properly along with other metabolic processes necessary for thriving, instead it will focus on survival only and leave the rest till the danger has passed. Have you ever thought after a massage or relaxing holiday, “goodness I had no idea how much stress I was under, I feel fantastic”, it does the mind no good to be under constant stress AND be aware of it…thats just more stress, so it hides it till we take time out. Too bring it back to the point of this article…food won’t process properly and we will end up fatter, even with the same amount of food. Note, cortisol is that stressor hormone and the body reacts to chronically high levels of this by padding us up around the mid area. Chances are, that if you have a stomach fat problem, you have a chronically high cortisol problem. So take some time out. Better still, program a stress relief activity into your day, whether it’s meditation, a hot bath or quiet time in nature. Be aware that conversations with friends or a book may feel relaxing and are fabulous but will not confer you the same benefits as some daily quiet time, so do those as well but not in place of.
How do you feel now? Have you got a few ideas?
These are 6 actionable things you can do. Try one, try all of them and if you do I guarantee you will look at yourself at the end of January and breathe a sigh of relief that you dodged the extra padding and broken health. Now, instead of spending the rest of the year to get back to where you were, you can now progress yourself even further toward the best version of yourself possible. It’s not a pipe dream, and it’s not a nice to have, this is something that should be our standard. Too many of us compromise our health (and that means a fit, strong, healthy body) often because society is funny and kind of wants to drag you down if you are on a self improvement kick, “oh just have a piece of cake, you’ve earned it”….NO! You have earned a lean, healthy body that moves playfully and youthfully all your life. We all must compromise expectations a little, but we do a lot more than we should. Do it for yourself and encourage others to play with you, enjoy your favourite meaningful meal, sip that superb wine, ponder the beauty of our environment, go for a walk with a friend …… spread the joy of a healthy life ……. Doesn’t that sound a hell of a lot of fun?!
Merry Christmas and may 2020 be your best year yet!
Love Vashti :-)
From Mark Sissan and Ben Greenfield
Before the event:
During the event:
The next day:
Written by Coach Vashti
Most of us at this stage realise food isn’t just food! Food is how you deliver nutrients into your body and we need these nutrients to feed the cells and enable various metabolic systems. Our cells are living things that enable us to breathe, grow, lose weight, gain weight, get smarter, heal ourselves from injuries outside, and inside like disease.
The body is a non-complaining machine (generally) , quietly going about its job of extracting and utilising nutrients. If there is a shortfall of nutrients delivered, the body rarely complains until it has used up all its reserves. This could takes days, or months. This is why some diets seem to be the magic pill, making you feel terrific for a few weeks or months or even a year or so, and then, boom…no more back up, and you feel bad. The link to feeling bad to your diet is rarely linked because you only remember how good you felt in its beginning stage. The stage where it was making do as best it could. Much like your car...
If you put that ethanol petrol mix, the car isn’t going to run well for years to come, gradually breaking down and underperforming. However, if from the day you bought the car from the dealer, it had only super premium unleaded in it and has had regular services, the car will run well, economically and the engine will stay in good shape for as long as you desire to have the car. Our bodies are far more important than cars and yet we generally don’t give the quality of food going in more than a passing thought. Imagine if you took a little more care on your diet quality? What do you think your body and face might look like? Stronger, vibrant, lean and positive.
So how do you ‘eat well’? There’s many ways, and means of doing this and everyone on Instagram has their ‘perfect’ diet everyone should follow, but this isn’t true. We are all individuals, humans yes, but we are all made up slightly differently, otherwise we would all look exactly the same and react exactly the same to all foods.
The biggest key in eating well is balance and for that reason this first post is on macronutrients (macros).
Focusing on macros is a very simple way to ensure you are eating a broad spectrum of nutrients and bringing yourself close to your optimal nutritional state without overcomplicating things.
What are Macronutrients?
Macronutrients (macros) are nutrients the body needs in large amounts. These ,with phytochemical and micronutrients, are what the body breaks down from food to use as building blocks for all its systems and processes. When people refer to macros they generally are referring to carbohydrates, protein and fats (alcohol is another, but thats for a later post)
Making sure you get a balance of each of these macros is an easy and fairly stress free way of eating for optimal health.
The carbohydrates we eat are broken down into glucose molecules that whiz straight into muscles and the brain, supplying us with energy. The type of energy given is dependant on the type of carbohydrate you have eaten. Some will give you super quick energy (think giving candy to a child and watch them outrun Usain Bolt), and the inevitable crash as the energy bottoms out, leaving you searching for another quick energy source. Others, the complex variety like legumes, resistant starches and vegetables, will give you energy that is slower and longer lasting with little to no crash.
You can see it makes sense to have the later and not the former. You’ll note that I mentioned resistant starches. Resistant starches are those that have undergone a slight protein change and are able to be digested better by the body. Resistant starches will provide slow release energy therefore less negative impact on your sugar and insulin levels
Carbohydrates are often called the body’s preferred source of fuel. This is basically true. The body will preferentially use carbohydrate energy, aka glucose, over MOST other sources. When glucose energy is depleted, it will look elsewhere and depending on what is available will preferentially use excess protein for fuel, even breaking down muscle to get it, turning the protein into glucose or use fat for fuel (ketones). This energy preference is a generalisation as metabolism is a little more complicated, but for our purposes today, it is accurate enough.
Now what about fruit, natures sweet?
Fruit is a faster energy source, but unlike other fast sources like lollies, the digestion of fruit is also aided by the micronutrients and enzymes contained within the fruit itself. This is a good reason why you should eat an unpeeled apple and not just the white inner flesh. The peel contains those enzymes and nutrients needed to breakdown the fructose sugars contained in the apples flesh. Most fruit is like that. It is still sugar however, and sugar will always impact the body, so it’s a good idea to stick to one or two serves a day or less.
Although we really shouldn’t play favourites in the macronutrient world, protein is mine. We need protein to survive and thrive. Protein makes up our nails and hair and a large proportion of our muscles, organ tissue. Protein helps to build and strengthen the body. It’s harder to store it as fat as it tends to be used up and any excess excreted through urine. It takes more energy for the body to digest protein than other macros. Another wonderful advantage of protein is that it makes you feel fuller quicker and this satiating effect is very handy when you are wanting to drop a few kilos. Many of us do not eat enough protein, unless you are on a carnivore diet or living on protein shakes.
Proteins are molecules made up of peptide chains that form into amino acids. There are 20 different amino acids in the body and of these 9 are essential ones, meaning the body can not create them and we need to get them from food or supplement sources. The 9 and the amounts of each needed daily are:
• 14 mg/kg of histidine
• 19 mg/kg of isoleucine
• 42 mg/kg of leucine
• 38 mg/kg of lysine
• 19 mg/kg of methionine + cysteine
• 33 mg/kg of phenylalanine + tyrosine
• 20 mg/kg of threonine
• 5 mg/kg of tryptophan
• 24 mg/kg of valine
Meats are the best source for a broad range of amino acids which is great for us omnivores and not as much for the vegetarians and vegans. Plant based eaters can however, with careful planning, get the amount required (although this is a little harder and a broad spectrum amino supplement would be worth a consideration especially while you are on the Fitness Life 8 Week Transformation)
The amount of protein per day is very individual but as a basic starter you would go for as many grams of protein as you weigh in kilos. So 70kg weight = 70 gms of protein a day. If you are over 65 years old, that amount almost doubles as protein isn’t digested as well when we are older so we need to put more in (and lift weights), and this help us to stave off osteoporosis and the muscle loss associated with age. For the older adults I recommend a digestive enzyme taken before each protein meal to aid the body’s digestion and assimilation.
If looking at the grams of protein sounds too hard , no problem! Use the palm of your hand as a size guide and have one serve of protein each meal (two for men or those looking to bulk up)
Fat is not a bad thing at all.
The brain is largely composed of fat. No fat, no brain. Brutal but simple. Hormones are created and balanced using fat molecules too. We need fat to form our nervous system and to transport fat soluble vitamins such as vitamins A, D, E and K. It also feeds our body with 2 essential fatty acids the body can’t make, omega 3 and 6. Fat is a supplier of energy, and that’s where many of us come unstuck. If we consume too much energy that is not burnt off, and fat being energy dense it is easy to do, the energy ends up depositing itself in various places around the body.
When we think fat, we tend to think of saturated and unsaturated fats which are fatty acids. Triglycerides are formed when 3 fatty acid chains join together with a glycerol molecule. Triglycerides are largely responsible for the fat gained in the body and are the forms to be avoided.
Foods are made of a combination of these fatty acids. No food is just one or the other, although one type can predominate. Eggs for example are around 39% saturated, 43% monosaturated, and 18% polyunsaturated. Research shows that what you combine your fats with can impact whether the fats will have a detrimental health affect or not. Generally saturated fats should be eaten with more complex carbs such as vegetables and a larger proportion of unsaturated fats to maintain balance in the fatty acids intake.
Good fat sources are:
Serving sizes are generally about the size of your thumb, 3 or more times a day.
Putting macros into your meals
Do not over complicate your meals. The above is just to encourage you to choose to eat a wider variety of food sources. The most important thing is to eat whole foods first. Just focus on that. Then tweek the whole foods to make sure you have enough protein, vegetables, some good unsaturated fats and a little saturated fat. Try to add a new vegetable each week and eat protein from a different source. This way you
can be fairly sure of obtaining a variety of micronutrients for your bodies building blocks.
This infographic from Precision Nutrition lays out desirable choices and less desirable. Have a look and see where your current choices sit, how you could make them better and use the serving size suggestions in your challenge booklet.
As always, please reach out and ask if you have any questions. Diets don’t have to be complicated BUT we are all a little different and affected by our lifestyle choices, genes, and environment, so there is no one universal way to eat for optimal health and further down the track you may be inspired to discover the best way for you to eat. If you want to delve further into a more personalised way to eat, contact me for an appointment.
Those on the FitnessLife 8 week challenge, I salute you!
One of our longest serving coaches at FLS Vashti has spent some time this week putting her experiences and thoughts about "Macros" onto paper.
Vashti's experience in the fitness industry is not only vast but filled with incredible successes. She is a qualified cert 4 fitness coach, nutrition coach level 1 and currently studying a Health Science degree in Nutrition and fitness.
With Christmas fast approaching, it’s often that time of year when we feel guilty about choices that perhaps aren’t so beneficial for our health.
Thankfully, it is never too late to make changes and step forward into improving your overall health and wellbeing – even through the Silly Season! Make this summer your healthiest yet by taking these simple, achievable steps to really start to form healthy habits geared to having the most successful 2019!
Water plays such a key role in our fat-loss journey, not to mention how much better we feel when our bodies remain hydrated throughout the day. Hunger can often be mistaken for thirst so ensuring you are having adequate water throughout the day will stop you from overeating as well! Water also helps boost our metabolism and increases our energy levels not to mention helps to detoxify the body, which is so important this time of year! I cannot stress the importance of water this time of year as our alcohol consumption may be higher then usual as is the amount of treats that are sneaking into your diet ;)
Don’t be one of those people that skips out on the exercise because your “too busy”. With the extra calorie consumption over the Silly Season it is crucial we are balancing that out with extra caloric expenditure meaning move your body more to burn more calories! Continue training hard in those gym sessions, factor in time to go for a walk before or after work or even park your car the furthest away from the Shopping Centre – your waistline will thank you for it and you will enter 2018 feeling fit, fresh and fabulous ready to smash your new goals!
Get creative with healthy snacks and platters
There are SO many fun ways to up your fruit and veggies content over the Christmas period – you just need to be prepared and get creative in the kitchen! Try making your own homemade veggie dips with veggie sticks, a kiwi and berry wreath or fruit skewers! Homemade Bliss Balls and Raw Slices are also great additions for your Office Parties or Christmas day platters!
Load up the plate with nutritious options first.
One of my FAVOURITE things about Christmas is all of the delicious food options available! My tips for buffet eating: fill your plate with the nutritious options first! Salads, fresh fruit, healthy dips and lean meats. Then with the remaining space pop a spoonful of those goodies you look forward to eating every year (In my case it’s my Uncles potato salad!).
Following on from nutritious options on your plate is to be strategic!
To avoid overeating, overfilling and having a head that is WAY bigger than your stomach why not try the following:
Sleep is absolutely essential to weight-loss as it aids in balancing hormone levels, assists with maintaining a normal appetite as well as metabolism. Not to mention, being tired impairs our judgment often causing us to skip exercise, drink more coffee and crave more food causing us to over-eat. Aim for 7-9 hours sleep over the Christmas period to ensure your body continues to function optimally!
Don’t let one day de-rail you
Often one or two days, or even a week, of over-indulging sets us back mentally. Be kind on yourself and don’t let this stop you from getting back on track once the festivities are over!
Be realistic with any goals and don’t forget to still enjoy yourself!
During the Christmas period it’s inevitable that your progress or routine will be effected in some way and this is perfectly fine. After all, this is a time for enjoying the company of family and friends so most importantly, remember to enjoy yourself!
Start 2019 on the right track to become the BEST version of YOU!
Dan's going to reach up to any bar around him. Hands can either be over or under. He's then going to lift his body weight off the ground. He's got a straight leg, raise straight up to about this height here, about where the belly button or the ribs are. Okay. So, he's really targeting the abs here. This is the advanced option.
If you guys want to regress this, we can go knees straight up. Really focusing on curling up those abs. If we're struggling with this one, we can regress this even further.
I'm going to get you guys on a flat bench and we're just going to work on a V-up.
Ruby's going to lean back a little bit, and she's supporting her weight through her core, holding on, and she's going to bring her knees up to her chest, squeeze the abs, let them come out. Same rep ranges, same sets. We can just regress this and start to build that up over a couple weeks.
Hey guys a pretty raw chat with Tom and Dan with some edited interruptions but some awesome insight into how the boys consider their training programs if they have busy or interrupted weeks and how do they identify over training and how do they recover.
A summary of of some of the questions asked:
Over training, that's the big question that's been asked a bit. When you guys think about over training, what does mean to you?
You have a busy week coming up. How do you prioritise your training schedule?
I miss a day that I'd scheduled in, how do I catch that up, or how do I get the mindset to get back into it?
So my body feels like I've over trained. I've had a big week, I've done multiple sessions and back to backs, bad sleep, all those things. How do I consider that in a recovery session?
I'm interested to know how many times you guys train a week, and then what you put into your weeks for your recovery, but then I'm also interested to your recommendations on our eight week transformation. How many times do you think our guys should be training each week to help get them to their goal?
What do you guys schedule in for your own keeping your training fresh, keeping your lifestyle fresh? What's your deload? What's your recharge?
One of the hamstring exercises we have for you today is a hamstring curl on the exercise ball. If this is Dan's first time, I recommend that he use his hands for a little bit of support. He's gonna lift his hips up, so like a glute bridge, and he's gonna pull his heels into the ball as his hips come up. If we want to get a little bit more stability through the core and the hips, Dan can bring his hands back into the chest, still working hamstrings really well. For your first couple reps, it might look like your hips are a little bit lower. This is still working the same muscles, but we don't have as much tension through the hamstrings. But the first option is the one we're going for.
"Hey, guys. Another one of the core exercises program for you is stir the pot. So, what Dan's going to do is come into a plank on the exercise ball. Nice, tight core. He can spread his feet for a little bit more stability, and he's going to be working on stirring the pot. Okay. So, moving the exercise ball around in a circle. It's got 10 and 10 prescribed for you, so Dan's going to do 10 in one direction, and then he's going to change that direction going the other way."
"We can start to regress this movement by limiting the amount of movement he does. So, he's just moving his elbows back and forth, making sure the whole time he's got that nice, strong core. Other than that, we can start regressing that again to just a plank. Holding it. He's going to add a little bit of instability, so you got more work through your abdominals. Okay. We can make it easier by doing the same movement, just on your knees. We've sort of shortened those levers. He's still working through his core, and the exact same principles apply again."