Hey Fit Friends! Just wanted to jump on here and let y’all know (if you aren’t following on Instagram or Facebook) that February’s FitCamp is FREE! That’s right. Freeee! It’s a short month so instead of a full 4 week paid program, like I usually offer, this will be a shorter 3 week workout schedule.
I wanted to give anyone that has been thinking of joining a GMF FitCamp the chance to try it out for the month with no commitment. Other than the shorter timeline nothing else is changing!
In February you’ll still get:
We will still be doing our workouts, you’ll still get your ebook guide with all of the nutrition info, recipes, workouts, and more, you’ll still get access to the private Facebook group for the month and the same online coaching by me! The whole shabang.
The thing is though, I’m opening the group up NEXT week! I’ll also be sending the download links out this Friday so if you’re interested in joining sign up now! All you need to do these FitCamp workouts will be a set of dumbbells and a chair or bench to step up on. The holidays are over and summer will be here before you know it, then fall and holidays all over again! Now is the time to get to work and build the habits that will make your year of fitness successful. You can join us by clicking here or up on the FitCamps tab above. Can’t wait for y’all to be a part of this!
Hey, Fit Friends! Happy Fit Friday! If you’re part of the free Facebook Fit Friends group then you’ve been following along with our January challenge. It’s Friday, TGIF! Time for a new workout. This week is a slightly modified FitCamp workout that I love and have been doing the last couple weeks. It will get your heart rate up, sweat pouring, and muscles burning. It’s a keeper.
Fit Friday Circuit Workout:
Complete 4 rounds of this workout! After each round rest for 1-2 minutes. Don’t wait too long but make sure you catch your breath and grab some water between. Spiderman Planks and Bicycle Crunches can be done at 10 or 20 total, or per side depending on your level. Also, Lunge Kicks should be done 10 on one side, then 10 on the other. Feet Circles, 10 circles in each direction.
If you have questions on any of this leave a comment or join the Fit Friends group on Facebook and we will discuss it there!
Remember, before starting a workout make sure you warm up with some dynamic movements (no static/holding it still stretches) Move around, get that heart rate up while warming up the muscles!
Having an injury sucks. It’s hard both physically and mentally when you’re forced to kill the momentum you’ve been building. Three weeks ago at a roller derby practice I fell. I fall all the time…but in the almost 5 years I’ve been playing this was the first HARD landing I’ve taken right on my tailbone. I could barely walk for days. Definitely no skating, exercising, or even being active at all for a while. It hurt to sit, it hurt to bend, it hurt to lay down. Pretty much it was a HUGE bummer. I felt like I was in a really good place with training and derby and had all the motivation to really crush my winter workouts and not get sucked into the holiday hibernation funk that always seems to set in this time of year.
So here I am, 3 weeks later. I can move! I’m still pretty sore if I sit too long or jostle too much but for the most part, I’m ok. I’m so ready to get back into the game! Both with derby and my workouts. I’m going to be smart about it though. I know better than to go all out like I was before. No sense in re-injury! So here are some tips I’m using to ease back into everything the smart way.
Coming Back After an Injury:
Take it slow. If you’ve been out for a few weeks, or longer, you need to be ok with setting yourself back a bit. Let yourself start small. DON’T rush back in.
Be a lightweight. Similar to the previous… if you’re a heavy lifter, drop your weights. Take it down a few notches and really focus on your mobility and form. I know I’ve been compensating for a lot of the movements I couldn’t do and am feeling it in my muscles. Going full force now would probably just injure me somewhere else.
Warm up. You should always be warming up and cooling down but it’s especially important now. You haven’t been using these muscle for a while. Make sure they are fully primed and ready to get your through your workouts. Same with cool downs. When you’re done you have to take the time to cool down, stretch out.
Foam Roll! Each of these tips roll right off of the other. Warm ups and cool downs are important but add in some foam rolling/self myofascial release in to break up those knots and lengthen out your muscles to where they need to be. Im sure you’re sore and tight. Roll it out!
Listen to your body. This is the biggy. You’re recovering from an injury. Make sure your body is as ready as your mind to jump back into your workouts. If anything hurts, pulls, aches…listen to it. Slow down, take more time if you need it. Pushing through when you’re not fully ready will only make your full recovery take longer.
Talk to your doctor. If you have ANY questions about timing and being ready to workout again please see your doctor. Starting into a fitness routine before being cleared is a big no no. Listen to them.
Being injured is super lame. Getting back into your routine can be scary. Go slow, start light, and listen to your body.