Welcome back APYB! In honor of Black History Month, and a phenomenal young black artist and activist, a line from the inaugural poet Amanda Gorman:
“…For there is always light, if only we’re brave enough to see it; if only we’re brave enough to be it.”
Have we been brave enough to take the challenges presented to us recently? Have we strived to step outside of our comfort zone and learn from it? This applies not only to our classes, but to our families, our lives, and all of our endeavors. Let’s be brave APYB!
For Monday’s class, we take a dive into lower body movements that improve strength and stability for our lower half. Check out your newest exercise videos with narration 
Why strengthening for our hips and knees matters 
Find your EMOM(s) of the week 
Floor to Stand Workshop this Wednesday 2/24 ✅ and a big Welcome to our newest members! 
Primer: Lower Body
Here are the exercises we will be covering on Monday. Please take time to review this content before class! We have recorded demonstrations, each of which has narration to guide you through each exercise and their respective levels. See all corresponding hyperlinks below! 
- Bridge (Have a weighted object ready for additional resistance!)
- L1: Basic Bridge
- L2: Marching Bridge
- L3: Single Leg Bridge
- Hip Abduction (Have a loop band ready for additional resistance!)
- L1: Clamshells
- L2: Sidelying Hip Abduction
- L3: Fire Hydrants
- Reverse Lunge (Have a slider ready for variations offered!)
- L1: Backward Step
- L2: Mini Reverse Lunge
- L3: Full Reverse Lunge
Class Details and Reminders
- When – LIVE! Class Time: Monday, February 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! This link and password below will remain the same for access to all classes offered during the membership programming. The password is: 116899.
- Equipment: All you will need for Monday’s class is:
- A stable chair of about average height
- An exercise mat or towel and water bottle
- Exercise attire and comfortable shoes
- To add resistance/load to your movements, please have dumbbells or weighted household items. Also, a loop band and a simple slider can be used for class! Sliders can be as simple as a paper plate on carpet, or a small towel on hardwood/tile.
Hips and Knees, Oh My!
We often hear of hip and knee replacements and think that is an inevitable part of aging. Well, what if I told you it doesn’t have to be? At least not immediately!
Big picture: In an article written by Harvard Health Publishing, it advises that with hip and knee pain, the recommendations actually start with weight loss, increased flexibility, and muscle strengthening. For some specifics on lower body strengthening, you might notice our exercises for Monday’s class are reflected in the article. Coincidence? I think not
Go deeper: These actionable items might not only prevent you from surgery but can also reduce the pain you might be experiencing! Be brave, give it a shot!
What’s next: Remember that you have a team of physical therapists and personal trainers that can help you address osteoarthritis, prescribe a plan, and help you achieve your goals. Please reach out to [email protected] to be paired with a provider for a free consultation!
EMOM 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.
Hip Strength EMOM:
9 min EMOM with exercises below: 3 exercises, 3 rounds
12 min EMOM with exercises below: 3 exercises, 4 rounds
- Side Plank
- Hip Abduction
- Balance
Lower Focus EMOM:
12 min EMOM with exercises below: 4 exercises, 3 rounds
16 min EMOM with exercises below: 4 exercises, 4 rounds
- Squats
- Health Lifts
- Reverse Lunge
- Bridges
Floor to Stand Workshop
Remember: During our Pre-Assessment class, we completed the Floor to Stand test that left many of us with more questions. Well, as requested, we are here to dive a bit deeper!
Coming this Wednesday 2/24/21 at 9 am PST/12 pm EST, we invite you to join our workshop to learn more about improving your ability to get up from the floor! This workshop will be loaded with education, and we invite you to move along with us as we will try several ways we can get back up to our feet. Of course, our number one goal besides interactive fun will be safety! Come with your questions and let’s explore! 
Zoom link here. PW: 781225
Important!! This workshop is FREE for all members of APYB (yes, that means you!) Please share this flyer with friends, family, and colleagues that might be interested in joining us! $10 for non-members, here is the link to sign up.
Welcome to APYB!
Please join me in welcoming our newest members to the APYB community! Big thanks to Cheryl D for bringing in all three of these new members. We appreciate you and your support!
- Marilyn Wojtowicz
- Nina Rus
- Nanci Jenkins
Also, here is one of your bloopers from last week, sorry I missed the correct hyperlink! Mind Melt: Was it left arm right leg? Or right arm left leg?!? 
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