So we all know that working out improves mood, blood sugar regulation, metabolism, promotes better sleep, digestion, overall health and even longevity. Living in an area where there is easy access to the outdoors and SO MANY opportunities for movement helps many of us to achieve our movement goals. BUT (isn’t there always) there’s something to be said about incorporating some strength training and stability work along with those hikes, snowboarding trips and biking excursions.

Strength training helps to stabilize the joints we count on for all of our activities. It can help prevent injury, sustain or even increase bone density (depending on your age), increase metabolism and promote fat loss without requiring endless hours of cardio.

The difficulty is, many don't know where to start when it comes to programming workouts. We are here to make it easy. In the interest of simplicity there are two ways to train: 

1. Physique/Bodybuilding

2. Athleticism/Longevity

The first focuses on split workouts where the focus is mainly on upper and lower body exercises, core, etc. and aims to build mass in these areas. The latter aims to create stability, coordination and improve overall function in regards to daily activities, all while still achieving an aesthetic change. 

If your goal is body building, GREAT. If your goal is improving overall health and ability, GREAT. We just recommend that ALL routines have exercises that challenge the movements you perform on a day to day basis. For example: Do you pick up kids, laundry, grocery bags or anything heavy throughout the day? Do you ever squat down to pet an adorable pup, pick something up off of the floor, bend over to brush your teeth or wash your face? How about pushing a stroller or grocery cart. Ever carry in groceries, a heavy backpack or a gym bag? 

Here is a simple list of strength and stability exercises to add function to your workouts, in addition to building muscle and maintaining cardio fitness.

Push/Pull Exercises

• Banded Pull Aparts, Rows, Push Ups, Single Arm Overhead Press (with a KB or DB), Bench, Reverse Flies (We like to recommend 2-3 pulls for every push)

Lunge

• Walking Lunges, Front Rack, Back Rack, Holding a Plate or Weight Overhead, Curtsy Lunge, Box Step Ups

Carry

• Farmers Carry, Suitcase Carry, One Arm Overhead Carry

Squat

• Air Squat, Banded Squat, Front Rack, Back Rack, Goblet Squat, Single Leg Squat, Cossack Squat

Hinge

• Deadlift, Single Leg Deadlift, Good Mornings

Balance/Core

• Pallof Press, Turkish Get-Ups, Single Leg Deadlifts, Bird Dogs, Deadbugs

Pregnant or postpartum and want some help getting back into movement? Schedule online or call/text us at (720)-403-8255! We love sessions with our mamas to review best technique to build back up to pelvic/core strength and stability.