Do You Have Back Pain or Low Back Pain? (+ this weekend schedule)
+ HAPPY FRIDAY
IF YOU MISSEDYESTERDAY'S ANNOUNCEMENT..I have it below
You don;t need another Monday...get a FIRED UP FRIDAY WORKOUT TODAY AND ALL WEEKEND LONG...Look at this weekend schedule
Friday Happy Hour Bootcamp
5pm and 6pm
Saturday Wake Up on Fire
8am and 9am
Sunday Family Style Bootcamp
If you are not a member yet...You can get 3 workouts in this weekend starting today...
If you are a member..I hope to see you this weekend...
and if you have been MIA....let's go!!!
- Our seasonal flavor PUMPKIN will be available for one week! Starting today until next Thursday 🏼 -
FREE SAMPLES AT BOOTCAMP DON'T MISS IT!!! PUMPKIN PROTEIN DONUTS!! *Each High Protein Donut has about 6-7 grams of carbs and 4.875 grams of Protein
If you have 5 of these little donuts not only does it kill and SATISFY your sweet craving but you also get 20-24 grams of lean muscle building protein That’s more protein than most protein bars and about the same as a chicken breast. http://itsnotjustdonuts.com
DO YOU HAVE ANY BACK PAIN?
I know most people think I spend most of my time reading about fat burning and gaining lean muscle...but I read a lot more than just that...A LOT
Better sleep, better brain use, and tons of strength rehab...including the back or more specifically the spine...
Recently I have been studying some information from the LEADING back fitness and performance expert and have come across 4 MOVES...that are ESSENTIAL for Ultimate Back Health and Restoration...according to his research...95% of the people that are candidates for back surgery, can be healed and skip surgery with his techniques
This Doctors approach to back rehabilitation and injury prevention includes what he calls the "big three exercises." They are meant to increase endurance of the muscles around your spine. The exercises are low-intensity, which means that they are very safe. The point of the big three is not to get stronger, but to build endurance and control of your spine....and we will be incorporating them into our Warm up at Bootcamp regularly...
You have to be a member to come do them with us...but I will give you the 4th move...that we will be including in our workouts more often...
Stirring the Pot!!
planks are a great exercise to train core endurance. As counterintuitive as it sounds, most people suffering from lower back pain have really strong backs – the reason they’re jacked up most of the time is because they’re using their backs for everything and are unable to dissociate their lumbar spine from their hips. As well, they have atrocious spinal endurance and stability. So more often than not, after establishing proper motor patterns, the first plan of attack is to gradually build their endurance up using various planks/lumbar spine stability drills, hip mobility drills, as well as improving general movement quality skills.
How to do it:
assume a proper plank position on a stability ball – braced abs, glutes tight, you know the drill. From there, you’ll simply move your forearms in a circular fashion maintaining a rock solid position the entire time. Read: there should be as little movement in the lumbar spine, hips, and pelvis as humanly possible. If you have to widen your stance in order to do so, then do it. Conversely, if you want to make it more challenging, narrow your stance. Or just have someone ninja-kick the ball out of no where.
You have two options as far as duration is concerned: You can go for either time or desired repetitions – I prefer the latter. Perform six to eight FULL repetitions going in one direction, then switch, and repeat going in the other direction.
Give it a try today, and let me know what you think! If you are coming to Bootcamp today...we will be warming up with the BIG 3!!
“March 6-13 is Brain Awareness Week!
**Did you know L-Theanine, Zinc, and Omega-3s play a role in healthy brain function?
These ingredients are key in Kyäni Sunrise, Nitro, and Sunset! Help bring on the brain power with the Triangle of Health!.”