Welcome back APYB! I hope that you feel good after your Pre-Assessment class and you are ready to dive into the APYB Class series. Take a look below for more details on tomorrow’s class (with video demonstrations!)Also, more on the Accountability package ✅ Introduction to EMOMs of the week And a bit more on the Floor to Stand Challenge 🧘 Welcome all!
Primer: Movement Foundations
Here are the exercises we will be covering tomorrow. Please take time to review this content before class! How to review you ask?? We have recorded demonstrations of each exercise and their respective levels- see all hyperlinks below! If you prefer, please also see Squat, Plank, and Balance as explained in our previous APYB series.
In the works: Our next step is to overlay narration to each of these videos, so you will have an arsenal of audio/visual content to review and practice at your leisure. SO COOL
- L1: Mini Squat
- L2: Sit to Stand
- L3: Full Squat
- L1: Wall Plank
- L2: Kneeling Plank
- L3: Full Plank
- L1: Tandem Stance
- L2: Single Leg Balance (with Chair Support)
- L3: Runner’s Lunge
Education, Exploration, Exercise!
Big picture: Our greatest intention with AgeProof has always been to keep people moving safely and effectively. We recognize that to do this, building a deeper understanding of each movement creates a foundation to build upon. Because of this, we always offer the WHY behind the WHAT.
Class Format for the AgeProof Series:
- Education: Diving into why each exercise directly applies to your health and functional ability.
- Exploration: Taking time to explore Levels 1,2, and 3 of each exercise. Discussing safety, form, technique, and modifications where necessary.
- Exercise: Time to break a sweat! Take your hard-earned knowledge and put it into practice using your RPE scale and our EMOM workout structure.
When – LIVE! Class Time: Monday, February 8th 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.
Accountability: Power through Support!
1) Having a plan and 2) Being consistent with that plan are two of the most difficult parts of an effective workout routine! Having guidance through each step of your journey can make a huge difference. Does pairing with an experienced MovementX provider sound like something that can help keep you on track? We can help with the Accountability Package!
Big picture: The Accountability Package gives you one-on-one feedback each week with a MovementX provider! We will be helping you track minutes exercised, what type of exercise was done during the week, how hard the exercise felt, suggestions for leveling up or down in exercises, and direct feedback for questions that come up throughout our series! Try the form here to give it a test drive and see what you think!
Why it matters: Accountability helps us stay on track to reach our goals, let us help you do just that! Accountability Package (<— click here to purchase!) Reach out to [email protected] for more information.
EMOM of the week!
We LOVE our EMOM format And we want to keep you moving into the rest of the week! With each Primer email, keep an eye out for a suggested EMOM to try during the week. PS- Don’t worry! As we learn more exercises, the EMOMs will have more variety and have different focuses. Try the EMOM below this week and practice what you have learned!
9 min EMOM with exercises below: 3 exercises, 3 rounds
12 min EMOM with exercises below: 3 exercises, 4 rounds
More on the Floor to Stand Challenge
I think we can all agree that the most challenging Pre-Assessment test was the Floor to Stand Challenge. Are you interested in diving a bit deeper? We thought you would say yes!
First, check out this MovementX blog post written about the Floor to Stand Challenge. The blog focuses on a study that states: “The ability to sit down and rise from the floor without using your hands is positively related to longevity” (Brito, et al., 2012.)
Second, download the Free Longevity PDF (also pictured above !) It includes 4 tips that can help improve your and functional ability (and your floor to stand score ) Set aside some time to practice these over the next 8 weeks together, and see how your Post-Assessment Score Improves!
Third, keep an eye out for an educational seminar in late February/early March. Our balance guru Molly Weinbender will join forces with James McAfee to shed light on this challenging test. We will have a save the date for you soon!
Welcome to APYB!
Please join me in welcoming our newest APYB members! Thank you for being a part of our community!
- Delma Jo Prince
- John Folawn
Please let us know what you need, and we look forward to seeing you in class!
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