Make Your Move Week 1 | Starting Your Journey

Learning The Basics

This week we have two workouts to get through as well as a recommended lifestyle habit we want you to incorporate in your day.

Expect basic exercises to establish proper form in the following circuits:

  • Move Making 101 – Baseline exercises emphasizing proper form.
  • Move Making 102 – Further challenging muscles with The Finisher circuit, a cardio session, at the end.

As we progress through the month your workout frequency will increase to three and even four workouts a week. Also, your workouts will become more functional, this means multiple movements to make one exercise.

Each circuit contains eight exercises.  Complete each exercise for the given number of repetitions or time. Transition between exercises with minimal rest (5-10seconds).  After completing each series (also known as a set), rest between 60-90 seconds, then continue on with the next set.  Complete three sets.

Warming up and cooling down are very important so we added a warm up and cool down that you will do before and after each circuit for that day. Remember just ONE circuit is done a day. You can space them out throughout the week. For instance, you could run circuit 1 on Monday and circuit 2 on Wednesday. Look at our sample calendar from Nutrition Week if you need help planning. Leave at least one day in between for recovery this week and watch the videos before preforming the exercises!

Here are your workouts and meal ideas this week. Download it to your phone or print it out.  

The Move In The Right Direction

The human body is an amazing and intricately designed mechanism. Every bone, ligament, and muscle is neatly placed to work in conjunction with one another. The balance that should exist within the body doesn’t always seem to work the way we may want. Life happens. Driving a car, sleeping in odd positions, working a repetitive job, sitting in front of the television, carrying a child, and everything else our lives throw our way seems to have an ill-mannered impact on those bodily structures. The mind follows suit as well; an out of line body can have a poor influence on your mental well being.

I’ve been fascinated by the human body since I was a teen. I saw my first human cadaver at the age of 14 and was blown away by the complexity of the human body’s interior makeup. As I accrued more knowledge in the sciences surrounding anatomy, biology, biomechanics, etc., I began to formulate a self purpose, a sense of what I wanted to do with said knowledge. My “Aha!” moment occurred at 20 years of age as a snowboarding instructor when I was teaching a young novice how to ride. This occurred in the final five minutes of our session; the kid was probably sick and tired of hearing my cues, commands, and corrections, and just wanted to get out of the cold. However, something magical happened. He got up off his soaking wet rear end, instinctively remembered all the details I had laid upon him, and carved down the slope from heel side to toe side. He shouted with excitement, we hi-fived and went our separate ways. Little did the young snowboarder know, that experience would change my life forever. His success via my instruction ignited my fire to instruct and teach others to be better versions of themselves. By showing him the proper body mechanics on a snowboard, he would have a life filled with many memorable trips to the slopes. His body would be thankful because he knew proper technique, and in turn, his life would be rewarded with many amazing experiences.

That personal experience has everything to do with why I am here alongside John in our journey for betterment of all people in the body movements that surround their daily lives. The way you move defines you. The way in which you carry yourself says a lot about how you feel inside and out. I’ve joined this mission to help you achieve just that, your better self. The connection between body and mind is strong. Body movement through your life should be conscious, purposeful, and have a meaning. Through a series of basic alterations and corrections, you can make your daily movements so much more meaningful. I am here to get people to see their lives in a clearer and more fulfilling light, which starts with getting them to move in the right direction with the right direction. Join us on a path to a better you, not just for your body, but for your mind and soul.