1:00 Bottom of Squat Hold (unweighted to start, add goblet if you can)
16 Alternating Plank Shoulder Taps
10 Alternating Cossack Squats (unweighted to start, add goblet if comfortable)
A1) 3 x 10-15 1 1/4 Goblet Squats
A2) 3 x 6-12 Each Arm Standing Biceps Curls
AMRAP 8 Minutes:
8 Each 1-Arm Overhead Lunges (alternate legs for 8 reps, then switch arms)
16 Alternating Quadruped Dumbbell/Kettlebell Pull Throughs
10 Air Squats
Post work to comments.
55+FIT Gym-less WOD 3/25/20
10e Forward and Back Leg Swings
10e Lying Straight Leg Raises
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Maintaining Your Health and Nutrition in Unstable Times
How are you doing? How’s your health and well being? Are you staying active, cooking and eating nutritious foods, and finding ways to connect? Are you sleeping well since you’re not “going in” to work? If your answers are “great”, “great”, and “yes x 5,” then take this virtual high-five and keep up the great work. Feel free to move along… nothing to see here. For the rest of us, continue reading!
If zero was a “normal” amount of stress we dealt with just a few short weeks ago and sixty is what we have on our plate now, it sure seems like we’ve gone from zero to sixty in the blink of an eye. And every time I peek at the road it seems we’re going faster still. It’s difficult right now to take a breath or two, to make decisions, to care for ourselves. Some people are out of work with no income, uncertain when they’ll be able to return. Some have had their lives flipped upside down with mandatory work-at-home schedules and kids out of school. Still others are working even harder in even more challenging circumstances. There’s a lot that’s out of balance right now as we collectively do our part to manage the spread of the coronavirus while still doing our best to manage our lives.
Many of us are scared, and it’s okay to admit it. Maybe you have higher risk persons in your life who’s health you’re concerned about, and are worried about what happens if they get sick. Maybe you’re not worried about the virus itself, but how it will impact your life: your routine, your financial future, your overall well being. In times like this with so many things up in the air and the news changing by the hour, it’s even more important to focus on the things we can control, to try and not wonder and worry about things beyond that. Easier said than done and frustratingly true, but all we can really ever choose are our own next steps.
Together, through Alchemy Nutrition + Wellness, Jessica and Christian help clients from diverse backgrounds focus on their own next steps to move forward. We don’t use restrictive diets and meal plans which work “on paper” and promise quick results, yet end up being impossible to follow for any length of time. Instead we focus on basic principles of sound nutrition and wellness. Through client-coach collaboration, strategies and practices are developed to empower and create realistic, lasting changes. Sometimes that means scheduling 5-minute mind-body scans for some much needed downtime, or guiding clients through kitchen cleanups, removing foods they have a history of losing control with. Sometimes it’s simply being there as a soundboard to bounce thoughts, ideas, and feelings off of. Much of the time it’s asking the right questions and listening for answers.
- Based on client feedback and social media, here’s what we’ve been struggling with this week:
- Being cooped up inside with snacks and screen time as the day’s main activities.
- Ordering comfort food take-out again like it’s a civic duty.
- Beginning happy hour daily at noon.
- Staying up late and sleeping even later.
- Taking up cookie or cake baking as a hobby and eating all the results.
- Getting in far less daily movement and lacking motivation.
- Feeling uninspired to “behave”, treating the situation like a vacation.
- Hearing the cat angrily demand a can of tuna in fluent English.
And we get it. It’s a difficult time and whatever you’re doing to cope, it’s all understandable… all of it. (We’ll except for the cat one…please make an appointment online with a therapist to discuss ASAP). We’re human mammals seeking to be soothed, using comforting thoughts and actions to that end. And all that stuff works… for a while… until it doesn’t, right? When the future seems uncertain it’s easy to lose focus on the actions right in front of us that would lead to progress. If you’ve always put off the work to change a few habits until a “quieter time”, maybe now you have it. Now can be a GREAT time to focus on a few of your health, nutrition, and wellness goals. They can be an anchor for you, providing something other than the things outside of your control to focus on. Why not now? If not now, when? We can help you find that focus along with accountability to your progress.
We realize that everyone is at a different place right now (though not literally since last week 🙂 ) so we’re offering a few options in hopes of meeting you where you’re at.
Aside from our tried and true 12 month program which clients have been using with success for years, we’re now offering shorter commitment options of 3 and 6 months. The habits in our shorter term programs are planned and curated to serve as a stable bridge to navigate through these uncertain times.
And to go a step further in an effort to make nutrition and life coaching more accessible to you, for this start date we’re offering a few sliding scale payment options.
The Sustaining rate represents the actual cost to operate our program. If you can afford this level or higher, you’ll assist our efforts to offer lower sliding-scale rates to those who cannot afford to pay more at this time.
We’d love to tell you more.
Sign up here to receive an invitation to one of our free info sessions being held “live” this Thursday, March 26th at 12pm and 7:15pm. As a thank you for attending you’ll receive a free resource guide containing some effective ideas and practices to apply right now to focus on your fitness and wellness during stressful times.
Today: Virtual Classes at CFSBK
Join us today at 7am for Locked & Loaded with Coach Whit and at 12pm for Locked & Loaded with Coach Nick. As with our other classes, you’ll have to sign up and download the Zoom app to whatever device you’re using, so be sure to do that ahead of time. Once you’ve done that just go HERE to access all classes.
Don’t forget that we’ve added a Yoga for Athletes class tomorrow at 7am. Scroll down to yesterday’s post for our full schedule.
Question of the Day
Who is someone that you have connected with in the last week that you might not have before social distancing?
Now Is the Best Time Ever to Adopt a Dog Outside
Exercising During Coronavirus: Can I Jog? Is that Water Fountain Safe? NY Times