Welcome back APYB! Each week brings us new and exciting challenges, and this Monday is no exception! We have the McAfee brothers (and their long legs) to introduce APYB Series: Walking & Running
Find your newest exercise videos with narration 
Exercise and the aging brain 🧠 EMOM(s) of the week 
Don’t miss another member spotlight!!
And of course, a shoutout to our newest members! 
Check out below!
Primer: Walking & Running
Here are the exercises we will be covering on Monday. Please take time to review this content before class! See all corresponding hyperlinks below!
- Wall Push (Bodyweight only)
- L1: Wall March
- L2: Wall Calf Raise
- L3: Full Wall March
- Forward Lunge (option to add resistance here!)
- L1: Forward Step
- L2: Mini Forward Lunge
- L3: Full Forward Lunge
- Balance Adaptability (Have a pillow and a chair nearby)
- L1: Unstable Surface
- L2: Head Turns
- L3: Eyes Closed
Class Details and Reminders
- When – LIVE! Class Time: Monday, March 22nd at 12:00-1:00pm EST (9-10am PST). Doors will open at 11:45 am EST (8:45 am PST) for those with any questions or who would like to engage with the community prior to officially starting.
- Where: For Monday’s class, simply click the link highlighted here when the time comes! The password is: 116899.
- Equipment: All you will need for Monday’s class is:
- A stable chair of about average height
- Exercise attire and comfortable shoes
- Something to step on to create an unstable surface, such as a pillow
- To add resistance/load to your movements, please have dumbbells or weighted household items ready. Also, grab your resistance bands if you have any!
Exercise and the Aging Brain 🧠
Exercise has such a profound effect on our lives. It can change our bodies, our moods, our minds. Quite literally!
Big picture: As brains age, there is eventual volume loss, changes in neural connections, and varying degrees of decline in memory and thinking.
So, what can we do about it? We can exercise the brain with stimulating activities, continuing education, and regular socializing. But what about exercising for the brain?
Go deeper: In research from Reynolds (2021), a sedentary control group was compared with another group that exercised with an hour-long dance aerobics class twice a week. These two groups started with similar scores on cognitive function testing.
However, after 20 weeks of the exercise program, the exercise group displayed more synchronized and dynamic neural connections than the sedentary group. Not only did they score better than the sedentary group, but they also improved their own scores!
“The exercisers performed better than before on a test of their ability to learn and retain information and apply it logically in new situations. This kind of agile thinking involves the medial temporal lobe, which tends to decline with age” (Reynolds, 2021).
What’s next: Have you been interested in a walking or running routine? Perhaps you want to start dancing more regularly, but discomfort in your feet, legs, or back is keeping you from your Saturday Night Fever moves?!
We can help! Remember that you have a team of physical therapists and personal trainers that can help you find the source of that pain, give you tools to remedy and recover, and then thrive! 🕺
Please reach out to [email protected] to be paired with a provider for a free consultation!
EMOMs of the week!
We LOVE our EMOM format 
And want you to keep moving outside of class! Try one of the EMOMs below this week and practice what you have learned.
Mindful Movement EMOM:
12 min EMOM with exercises below: 4 exercises, 3 rounds
16 min EMOM with exercises below: 4 exercises, 4 rounds
- Balance Adaptability
- Thoracic Mobility
- Supine 90/90
- Plank
Cardio Kickstart EMOM:
15 min EMOM with exercises below: 5 exercises, 3 rounds
20 min EMOM with exercises below: 5 exercises, 4 rounds
- Squats
- Wall Pushes
- Push-ups
- Burpees
- Overhead Press
Member Spotlight!
Ready for an APYB class!
Meet Seema N., one of our most avid and engaged members of APYB! You can find Seema on-screen each Monday with a beautiful bookcase behind her- you simply can’t miss her!
Seema has not only been active with us in nearly every single class, but she has also been a great advocate in spreading the word about APYB to the community. She worked with Josh to introduce APYB to The Twig, a service group in Alexandria that aids in support of INOVA Alexandria Hospital. With this connection, she helped bring in several new members!
“Both Shuja and I find the AgeProof classes useful to keep fit during the pandemic and have recommended the program to our friends. We have also benefited from MovementX physical therapy by both Josh and Michael Jordan (not No. 23!)”
Thank you, Seema (and Shuja!) for your continued commitment and presence with each passing week! Monday’s would not be the same without you
Welcome to APYB!
Please join me in welcoming our newest AgeProof member! Thank you for being a part of our growing community!
- Thomas Jurcich
As we continue to grow, thanks to each and every one of you that spread the word and believe in our mission to Move Well and Live Well!
Questions? If at any point you have any questions, please do not hesitate to reach out to me at [email protected] or Josh at [email protected]. We want you to feel supported and empowered as we get started!
Thank you so much for your continued investment in your health, wellness, and ability to move well. We look forward to this continued journey together!
Yours in good health,
Meredith and the MovementX + NVFP Team