AgeProof Your Body: Upper Body Exercises

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Hello everyone! As we near the halfway point in this APYB series, check-in with yourself and how you are feeling. Are you proud of the hard work put in?  You should be  Is there still room to grow? Absolutely! Let’s see what is in store for Monday!

Check out your newest exercise videos with narration RPE and why it matters ⚖️ Find your EMOM(s) of the week  Did you know: Show Notes!  And our very first Member Spotlight!!  Check out below!

Primer: Upper 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!

Class Details and Reminders

  • When – LIVE! Class Time: Monday, March 1st 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 ready. Also, grab your resistance bands if you have any!

Finding Balance with Perceived Exertion

6 to 7 on the RPE scale is our aim with APYB!

For some, we hear “Go Big or Go Home” or “More is Better” in relation to exercise its relative intensity. For others we may hear the opposite, where a light walking routine has been and will always be their exercise of choice.

What about the in between? What benefits can be found with moderate-intensity exercise? Moderate-intensity falls in line with the goal range of 6-7 on the Rate of Percieved Exertion (RPE) scale we use for the APYB series.

Big picture: In research from Alsubaie et al. (2020), moderate-intensity physical activities were proven to be the happy medium for the older adult population evaluated in the study. Moderate-intenstity exercise is “related to both better cognitive function and higher relative quality of life compared to walking exercise and high-intensity physical activities, especially in the senior adult population” (Alsubaie et al., 2020). Happier ✅ Healthier ✅ Winning! ✅

Go deeper: Have you spent any time thinking about your RPE during while exercising? We will be incorporating more of these asks during and after class, but journaling this may also be a great glimpse into how hard you are working! You can always refer to the APYB website resources for the RPE scale we use.

What’s next: Remember that you have a team of physical therapists and personal trainers that can help you understand RPE and how to use it to help you achieve your goals. Please reach out to meredith.black@movement-x.com 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.

Chest/Back EMOM:

12 min EMOM with exercises below: 4 exercises, 3 rounds

16 min EMOM with exercises below: 4 exercises, 4 rounds

  • Push Up
  • Row
  • Plank
  • Health Lifts

Core/Floor EMOM:

12 min EMOM with exercises below: 4 exercises, 3 rounds

16 min EMOM with exercises below: 4 exercises, 4 rounds

  • Supine 90/90
  • Hip Abduction
  • Push-ups
  • Side Plank

Did You Know? Show Notes!

Find Show Notes with each YouTube video!

Did You Know? With each APYB class posted on YouTube, there is a section underneath the video where we post “Show Notes” from each class.

This is a running timeline of the content presented in class, and each blue timestamp is a hyperlink that sends you straight to content in the video! In the photo seen above, there are two timestamps circled in red. To go straight to the first EMOM in class, simply click the blue time stamp 10:50! To go straight to the second EMOM in class, click the 27:40 time stamp, and so on.

Why it matters:  Maybe you don’t have enough time for a full class, and you want to get straight to the work. Or, you want to review the Squat demonstration again just to be sure your form is perfect. The Show Notes are a quick guide through video content allowing you to browse easily and succinctly!

Go deeper: Have you tried the Show Notes yet? Give it a shot! Thank You James McAfee for putting together these together every class!

Member Spotlight!

Outdoor Personal Training session with Kirk F!

Meet Kirk, one of our most avid and interactive members of APYB! Kirk has only known APYB as an online experience, and although he is a patient at our partner medical practice Northern VA Family Practice (NVFP), he did not know about the APYB classes while we were at Chinquapin community center. Luckily NVFP helped spread the word when we went digital, and he is now stronger than before!

“Eight months ago I was introduced to MovementX and AgeProof Your Body. I just turned 65, and until then I maintained a healthy lifestyle with cycling, hiking, and a little running, almost always in a group.

Covid-19 all but eliminated group activities, and since I am not motivated to exercise alone I had become very inactive. AgeProof (even on Zoom) allowed me to exercise in a group setting. Since I chose the Accountability program, I was even more motivated to participate in each Monday class, and to practice EMOMS an additional 3 or 4 days a week.

My strength, flexibility, and especially balance have increased significantly with AgeProof Your Body, and when my group cycling and hiking ultimately resume, I will be much stronger for having made the commitment!”

Thank you Kirk for your continued commitment and presence with each passing week! We appreciate you, your feedback, and your continued growth. Cheers!

Questions? If at any point you have any questions, please do not hesitate to reach out to me at meredith.black@movement-x.com or Josh at josh@movement-x.com. 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

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