Start your day the right way! 

I often take for granted the importance of a proper morning routine.  Over the years, I have developed some positive habits which have helped me to stay healthy, even through the most stressful of times.  Here are some of the most important habits I perform daily:

1. Drink 8-16 oz of clean water upon waking

What’s the first thing to hit your dehydrated gut in the morning?!? For most of us it’s coffee or tea. Your body uses water for healing and restoration throughout the night leaving your stomach dehydrated and yearning for replenishment! Coffee is highly acidic and a poor first choice. If you battle with heartburn, reflux or digestive issues, try drinking water FIRST and you may see an improvement within a week or two. AND, you may drop a few pounds…BONUS!!

2. Get 20-30 grams of protein within an hour of waking!

This is sound advice for those who exercise regularly and intensely. Non-exercisers will benefit as well. Feed your body with the necessary raw materials for healing and regeneration!!

3. Awaken your CNS(central nervous system) and warm-up with Original Strength Resets, 5 Minute Body Flow!

Prevent injury by moving your body with bodyrocks, head mobility, dead bugs and crawling!

4.  Envision a happy and  productive day!

Choosing a positive start to the day might be the most important thing thing you can do!  Lately I try to watch one motivational video on Youtube to put me in the right mental state.  Check out this video: Motivation for 2018

I hope you gain some benefit from this post!!

Be. Stronger.

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Body Strong Class Notes (04/17/17 – 6am)

Warm-up:

Original Strength Resets-Stick Mobs-Greatest Lunge-KB Halo+Squat+ShoTaps x 2

100 Swings Anyhow

Strength:

1a) Hex-Bar Deadlift   6-8 reps sets

1b) Single-arm KB Press  6-8 reps

  • 4 rounds

Stability-ball Prone Walk-outs w/ toe touch   2 sets of 3 reps

Body Strong Class Notes(04/10/17-6am)

Warm-up:  Original Strength CNS resets, Dead-bugs, Halo-Banded Walks-Squats

Strength:  Single-arm Cable Row(contra-lateral stance)  x 10-15 reps

Sandbag Single-leg Deadlift                                x 8 reps

Prone Shoulder taps and Renegade Row         x 5(l,r)

*3 rounds

Coyote Complex:  2-hand Swing                          x 15 reps

Double Front Squat                x 5

Push-up                                     x 5

  • 5 rounds

Cooldown:  Kneeling quad stretch and Stick Shoulder mobs

Body Strong Class notes 03/27/17

Monday’s are always a mixed bag!  Sometimes we are ready for a blast, sometimes we are NOT!!  This workout can be done anytime and covers all the basics!!  Enjoy!

Warm-up:  OS Resets, Shoulder Stick drills, Banded Monster Walks+Squats+hip thrust

Strength:  1a) 1/2 kneeling KB Halo x 8l,r

1b) Dumbell Renegade Row x 10

1c)  Getup x 1l,r

1d) Double Front Squat x 8

  • 3 rounds, rest as needed

2)  1H KB swing  10 reps x 10 sets  (I go, You go)

3)  Getup 1l,r x 2

4) Ab Dolly 10 x 2

Cool-down:  Stretch and Foam roll!!!

Body Strong Class Notes 03/22/17

A bit of a class reunion today with some being out of town last week.  So, as always, we reconnect with the basics and revisit single KB complexes:

Warm-up:  Foam roll, OS resets, KB halos/squats, Inverted Ring rows, Get-up x 3

Swings, I go U go, 10reps X 10 sets

1 KB  complex: 1a) Clean & Press + Rack Squat 5L, 5R

1b) Standing Cross Crawl 20 reps

*3 sets of each

Finish with Get-up X 2

500M row

Body Strong Class Notes 03/10/17

Warm-up:  KB arm bar to Getup (1 l/r),  Windmill(5l,r), Shoulder taps 10-20 reps X 2 sets

KB Swing Ladder(weight):  18kg/20  20kg/10  24kg/10 28kg/10 32kg/10 X 2 sets

Strength:  1KB Clean and Squat (5 l,r) +  Bentover Row (5 l,r)  X 3 sets

Conditioning:  MORE Swangs!!!  40 reps X 2 sets

*200 swing total

****Sue B. completes 10,000 Swings!!!  Congratulations, Sue! Sue requested a little dance, so I was happy to oblige.  Let me just say that I haven’t dance in many moons, so it’s not my best!

 

 

Body Strong Class Notes 03/08/17

Everyone feeling a bit beat up today!  Sometimes we just have to “punch the clock”  and move something!  Here’s a light day workout for ya:

Warm-up:  Original Strength (OS) resets, KB Halos, Goblet Squats, Getup, Renegade Row

X 2 sets

KB Swing Progression 2o reps x 6 sets

Extra mobility: Stretch Lats(back),  Commando Elbow Rocking, Getups(2 l,r)

KB Swings 4 sets of 20

Finish with 5th Getup!