Strong Moves

It’s time to get a better set up at home! This will help you interact better with any type of coaching/video sessions you have.CLICK here for virtual training with me!

If you have your smart phone, tablet or computer down low (below 3 feet/ 36 inches) STOP!   You are doing your body harm. Watch the video & follow the steps below

1. Get a large screen device, do the best you can. I am using my MacBook laptop. The camera view will be larger so others can see you better & You will not be constantly peering in to see them

2. Put your device up high– At least 3 feet! Take time to find a great, permanent set up for this. I am using the seat of a high office chair in my office and 2 yoga blocks underneath my laptop. Outside I have a tall, rolling beverage cooler from Amazon with yoga blocks taped down on top of that to add height

3. Be ready!! Set up your device then give it a test – can your screen see all you want it to. I take a good 8 mins before any call to set up my space.

This includes having your workout gear ready & if you’re one of my students – print out that program I sent you, please!!I work hard to send very detailed programs so you can move confidently and if we have any interruptions you can keep moving well.

Now, promptly!  Order/Buy yourself higher surfaces, larger screens to keep doing all your things. You will need this better set up every day.

You are a human being. Everything is connected. You were born to move often.

Since Covid-19 has some are struggling with limited workout options (gyms closed, back ordered home gear) I am using my skills as a bodyweight coach to bring movement to everyone. Here’s 3 ways you how you can tap in now.

Below the videos are science backed reasons why you must move your body daily. 

1.  Stay Brighter-  Weekly video workouts + recipes.   Video HERE + details on how to get 2 weeks free Designed for you to do at home with limited space & resources! Pre Recorded and delivered to you once a week.

2. ZOOM small group workouts or personal training. I have many students who have no gear at all. Not a problem! I design workouts that work every muscle in your body, get your heart rate up and leave you feeling awesome.VIDEO Here with details on how to join in. 

3.  FIRESIDE FLOW  It’s FREE!   ZOOM video  Every Friday Through May 2020.  4:30-5 PM. Video sample HERE

This is for everyone. Think of it like an open house, you can interact or just take it in. I will only see you for the first few minutes, then I turn off your mic and camera – so everyone can see and hear me best to follow along.

• Science on WHY you must move your body daily 

When you don’t get into your body, your head takes over. Say hello to overthinking, drama and stressful thoughts. These thoughts trigger stress hormones. Adrenaline and cortisol flood your endocrine system and cause a whole bunch or bad hormonal reactions.

Your blood pressure goes up, you breathe poorly, your gut gets tight and constipated. Basically your body starts working against you on every level, your immune system floods with cytokins and you are in serious trouble.

Even if you are cool as a cucumber and don’t have stressful thoughts – when you don’t move you greatly compromise your all your systems (respiratory, circulatory, muscular, skeletal, neurological, digestive and even reproductive).

You are a human being. Everything is connected. You were born to move often.

Stop wrecking yourself. If you don’t know what to do, ask me.. that’s why I’m here:)

Stronger Together, Bre

Now is the most important time to stay healthy, sane and calm. For that we gotta stay strong, keep moving & get out of our heads. I’ve got you covered!  Zoom Virtual Sessions are in full swing   Click Here for classes & details  + CLICK here for your complete gear guide for at home workouts. 

Even if you have no fitness equipment at home, I’ve got workouts for you! If you are new to bells & need some intro work.. I’ve got 101 classes.

You need to stay strong. Working your muscles boosts your immune system. Your body will absorb more nutrients & you’ll sleep better. #strongertogether #weareconnected

To have the best experience you need the right tools. I’ve listed all you need to stay in shape with limited space.

First we start with your device set up. Stop using your furniture and books to prop up your computer. Your form will suffer, you may develop aches and pangs and it is frustrating to interact with!

CLICK here for  that video + a guide with buy links to three different stands for your devices. I gotcha covered no matter what you’re using!

For fitness gear. Scroll down for all the goods:)

#1 Tool: Yoga Mat.
Get the best one- Manduka, don’t go cheap on this. You will forever be frustrated and you will be using this a lot for park and home workouts
Click here for link off Amazon. If you can’t get Manduka brand.  Look at Gaia products

#2 Tool: Perform Better Superband – 1/2 inch
Superbands! Order 3-4 of these. They work well and you will wear through them. Great for Travel workouts!

Get a 1/2” to 3/4 inch .
1 inch and above is too much resistance

#4 Tool: Two Cork Yoga Blocks

CLICK here for amazon link. I like this NODE brand for it’s value.  Manduka is the best hands down:) You will need to order 2 @ $20 each – costs a bit more and worth it!

This has the best edges that will secure and feel good to your hands

ALSO… ONE FOAM Yoga Block . just one for inner thigh and ab work

CLICK HERE for  foam block order link

#5 Tool. Slam Balls – great to get out frustrations + awesome modification for swings. DO NOT order “medicine balls” https://www.amazon.com/Day-Fitness-Weighted-Slam-Ball/

#6 tool.  Foam Roller – TOTALLY essential! Check yourself before you wreck yourself
contact me if you do not know how to use this.

https://www.amazon.com/AmazonBasics-High-Density-Round-Roller-36-inches

Kettlebells – Hands down, the #1 tool you need at home.The magic’s in the bell, literally! It all comes down to architecture of the weight.
Because they are round, kettlebells work your larger, deeper muscles. This not only keeps your joints safe, it also torches calories! Here are the weights that’ll keep you doing awesome at home.

Wait, wait! Read below first before ordering weights online:

= NO!

Do not order non round/ adjustable bells 

You want iron only – no rubber bottoms or vinyl coated.  If it’s not iron all the way around your grip will suck – which means you don’t get as strong as fast. Also the rubber bottoms and different coatings will mess up your form and your floors.

Get these bells to have at home (NOTE up to 18 pounds are in lbs- beyond that is all Kg)   1 Kg = 2.204 lbs    ( 10 kg bell = 22 lbs)

• Most Basic Set up for Beginner =  One 14-18 lb Bell, One 12 Kg Bell, One 16 Kg Bell

Below is the best set up for anyone who’s doing bells at home for more than 3 weeks.

• 1x 14-18 lb bell for mobility and injury prevention work
• 2x 10 Kg=  TGU’s and light shoulder mobility work (halos) overhead presses, single leg deadlifts, One arm swings + overhead presses.
• 2 x 12 kg Dbl cleans, OH presses, Single leg deadlifts
• 2 x 14 kg Dbl swings, 2 hand (classic) swings
• 1 x 16 kg ** Most people’s 2 Hand (classic swing)
• 1 x 20 kg Deadlift, 2 hand swing
• 1x 24-28 kg Hvy swings, perfect for Pavel’s “Quick and the Dead + Simple & Sinister”

If you gotta scale down then go with this: most basic set up/ essentials =  1x 14 lb,  1×18 lb, 2x10kg + 1 x16 Kg (to start with)

Strongfirst is the best choice hands down. As of Sept 10th they’ve been filling orders faster than Amazon retailers & they are the best quality = well worth the price!  CLICK HERE to order

Below are the top available brands on AMAZON to find bells.

RKC, Rep Kettlebells & Yes4all.

If Amazon doesn’t have bells available at either above – Order off ROGUE.com, ONNITfitness or Nordiclifting.com