In this week's episode, Scott and I talk about the results of Scott's online training group's most recent training block. We go on to talk about Scott's most recent 5-1-5 test and what his training is going to look like as a result.
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What is an ageless athlete?
A small group of ladies, including Kirsten, have been working with me for the last year and a half. Three days a week, 30 minutes each session at their home. We hit total body workouts that focus on glutes, core strength, and arms in a variety of difference exercises and workouts. In this video, Kirsten explains exactly what an ageless athlete is, how working out in a small group improves her accountability, and how Floch Fitness has helped her to stay both physically and mentally fit.
Do you have a small group of friends that you'd like to workout with? Click the link below to get started today!
I have been working with the Hydro Revolution equipment over the last few months with myself and my clients and REALLY enjoy it. We can hit strength, flexibility, explosive power. You name it, this pool equipment allows you to do it without the impact on the joints (perfect for ageless athletes). In this video, I share with you my top five exercises with the Hydro Revolution Barbell.
Want to get in the pool and get fit with me? Click the link below to begin your journey!
Do you experience neck pain on a regular basis? Or maybe you have been dealing with headaches or upper trap issues. Or maybe it’s a rib that keeps going out? I recently made a visit to one of my remote training clients, Wendy. Wendy and I have been working together for over a year now, and she has made amazing progress, but it wasn’t until our most recent visit that we made a BIG discovery.
Wendy has dealt with upper rib issues for quite some time. Her rib heads are regularly pulled out of place, and despite our best efforts (including health from a licensed healthcare practitioner), we haven’t seen a resolution of these symptoms. It wasn’t until today that I assessed her neck muscles upon inhalation (breathing in). As you can see by the before photo, Wendy was using a TON of neck muscles when she was inhaling. The neck muscle should be relaxed during breathing, but hers were flexing like a biceps under load. What this told us is that she was using small accessory muscles to do the heavy lifting of pulling her ribcage into a position where she could get air in. When these muscles pull the ribcage up, they also pull the spine out of a stable position leading to the potential of shoulder, neck, and upper rib issues (both on the front and the backside).
Once we saw what was going on, we worked on a more relaxed inhalation strategy, and getting more ribcage expansion than translation upward. In Wendy’s words, “It feels like I can’t get as much air in!” And that’s exactly what we are looking for for now. As she learns to keep the neck relaxed when breathing in, it will drive air 360 degrees throughout her ribcage, alleviating the need for her neck to kick on every time she breaths. I’ll keep you posted on Wendy’s progress!
If you are saying to yourself, “I have those same problems!” It’s time to fix them! Click the link below to book an assessment today.
Nasal breathing has been on my mind since attending the Postural Restoration Institute respiration course. In the course, it highlighted the benefits of nasal breathing including: detoxification, adding vasodilators to the air, and warming and moistening inhaled air. My challenge with nasal breathing has been that my nasal airways collapse when my rate and volume of respiration due to a deviated septum. I reviewed a new product last month called the Rhinomed Mute Nasal Dilator that is designed to improve sleep quality by opening the nasal passages. Rhinomed has now come out with a sport version called the Turbine. In the video below, I give my honest review of this new product!
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A month back, I decided to download the app Daylio to start tracking things like meditation, sleep, and exercise to help correlate these things like mood and energy. In addition, I wanted to track how long I could go meditating for an hour a day. I made it 24 days straight of meditation (after about 6 weeks prior) and then I went on vacation. I am not going to lie, it hurt when I saw that my streak was over. And it was a challenge getting the streak started again when I returned from vacation. But as soon as I started and settled in, I was back into the groove. Now it’s time to get another streak going, and learn from my previous experiences.
Whether it’s exercise, nutrition, or mindfulness practices, give the Daylio app a try to bring awareness to you actions!
In the evening, I often get a craving for something sweet. At these times, my go to is Sugar Free Cool Whip with fresh berries. This tasty snack ends up clocking in around 50 calories, doesn’t affect my blood sugar, has vitamins and antioxidants, and ends up being a guilt free snack.
Eating healthy isn’t about being perfect but making better decisions. If you are in need of an experience nutrition coach, I’m here to help! Click the link below to setup a nutrition consultation today!
Are you an aging athlete who wants to get an awesome upper body workout without the pounding on your joints? Or maybe you are rehabbing a shoulder, elbow, or wrist injury? Perhaps you just want to get a tan while you're working out! Regardless, Floch Fitness has got you covered. In this workout, I show you my five favorite lower body exercises for the shoulders, chest, elbows, wrists, biceps, and triceps!
Hit each exercise for 30 seconds at high intensity before moving onto the next exercise and completing for three cycles.
Want to grab a set of Hydro Evolution Dumbells?
Note: This is an affiliate link. Floch Fitness makes a small percentage off of the sale at no extra cost to you. The product isn’t different, but you are supporting this content!
Need more awesome workouts for ageless athletes? Click the link below to get a training program started today!