VETTED PROGRAMS AND EXERCISE RESOURCES
Our own Stacy Kennedy is a certified Personal Trainer in addition to her many other degrees and accolades. You can obtain exercise guidance and coaching at any level from Stacy whether you are hoping to learn how and what to do for exercise, or seeking peek performance. You can also work with Stacy and her husband Russ (a motivational and sports Psychologist with a strong athletic background) via Wellness Guides.
"Wellness Guides began over 10 years ago as a collaboration between wellness behavioral specialist Dr. Russell Kennedy and his wife, nutrition expert Stacy Kennedy, MPH, RD, CSO, LDN. Their intent was to integrate their separate work of helping clients with athlete wellness, weight loss, healthy eating and behavior change for living well."
A great resource for how to "get started" on an exercise plan:
From Kelly Caiazzo: "In Form a Fitness Game Plan I walk you through forming a thoughtful goal, making time for fitness, and coming up with a plan for success. The included worksheets will help you to create your own custom plan for fitness success in 2018. This e-book is designed to help anyone, whether you’re hoping to get moving consistently for the first time or are interested in tackling a new race distance.
Informed by research in motivation and habit formation and inspired by my own experiences, this workbook will help you take the great advice out there and turn it into an actionable personalized strategy for success!"
"Muscle Adaptation Programming System. At the end of the day it's what we are after we embark on a new fitness program. Adaptation is muscle growth, fat loss, great mobility, athleticism, and more aesthetics.
The MAPS approach makes adaptation the sole focus of the programming. Each MAPS program is specifically designed for target forms of adaptation rather than simply working out hard or long. If an exercise or workout doesn't target adaptation then it doesn't appear in MAPS.
MAPS programs are typically phased into mini cycles where you work towards subsets of major goals where each phase is directing you towards the ultimate goal.
Most other fitness programs use intensity as their sole method of getting your body to adapt and change. Harder is better in these programs and, although some of them cause initial change, most people end up sore with little progress past the first few weeks. Although intensity is a powerful tool it's just that, a tool. It should be used judiciously along side other tools like frequency of training, total volume, exercise selection and even intent.
MAPS programs are expertly programmed by three of the industry's top trainers with a combined experience of over 55 years to be the most effective programs on the market. When you follow a MAPS program you can expect faster results with less work. More muscle, faster fat loss and long term perpetual progress...that's the MAPS way."
A good resource for a variety of exercise related information and guidance including content recommendations.
"Sweat Often: If you think exercise is just about burning calories, you’re missing more than a few pieces of the puzzle. Yes, sweat sessions are important if you want to stay slim and show off your guns, but working out also comes with whole-body benefits that are pretty unparalleled. Hopping on the treadmill on a regular basis protects against heart disease, which promotes longevity; swinging and hoisting kettlebells revs up your metabolism and strengthens your bones. Exercise is also a major brain booster, supporting cognition and memory and providing endorphins, AKA happy-making chemicals. We help you find workouts that fit into your busy schedule, make you feel amazing, and tire you out just enough for deep, blissful sleep."
"When you can’t squeeze in any other type of workout, this 5 minute workout will do! It’s super easy, can be done anywhere while you’re wearing pretty much anything, and you can keep the sweat to a minimum if you need to.
I’ve done this 5 minute workout in the airport, hotel rooms, the green room in a dress and heels (ok maybe I kicked off the heels, but I’ve definitely done it in a dress!), almost everywhere! Yes, it’s the perfect workout at home routine, too. It’s so easy to get it in and it can absolutely maintain and improve your fitness."
Courtesy of the New York Times, this app offers a step-by-step guide to two vetted workouts which can be used for HIIT (High Intensity Interval Training) as reported by Gretchen Reynolds, Phys Ed columnist for the NYT. Both workouts (the Scientific 7-Minute Workout and the new Advanced 7-Minute Workout) can be installed on your smartphone or tablet, or used on your desktop computer and offer animated illustrations of the exercises, as well as a timer and audio cues to help you get the most out of your seven minutes.
"Work Out Anywhere, Anytime. Whether you're at home or on the go, Elev8d Fitness is there for you with our low-intensity streaming workouts. All you need is a little time and space to do these easy, total-body exercises. The fact is you don’t need to spend hours in the gym every day to get fit. When you do too many reps of an exercise, your form suffers, and you could wind up doing more harm than good. That’s why Sonia Jones and Pete Egoscue [founder of the The Egoscue Method - a unique approach to postural therapy to treat chronic pain] created a series of low-intensity workouts that are just as fun as they are short. The best part is you can customize your weekly fitness plan to meet your specific needs and ability! By simply focusing on your form and making sure to do your exercises correctly, you can get better results in as little as 8 minutes a day! No weights. No gym. Just easy-to-follow personalized workouts that are better on the body and get results."
“Autoimmune Strong is a fitness program designed BY someone with chronic pain, FOR people with chronic pain.
The Autoimmune Strong workout program is composed of a progressive exercise series with short instructional & practice videos. In these videos, the exercises start simple and get more challenging over time. The program starts with gentle movements, designed to adapt the body's system to exercise while building fundamental strength and flexibility.
The purpose of this specific step by step progression is to teach the body how to move properly during everyday activities like climbing stairs and carrying groceries, all while staying safe from pain and flare-up. You will build strength gently, from the comfort of your own home.
Autoimmune Strong's goal is to help you gain strength and increased physical capacity so that you can thrive in your everyday life!”
STRENGTH TRAINING OVERVIEW by Dr. Steven Masley - click here for guided content
“Strength training stresses your muscles and stimulates them to build mass. Building muscle mass is essential to preventing and reversing both insulin resistance and metabolic syndrome, which is the #1 cause of memory loss and heart disease.
Muscle mass is like money in the bank—something to retire on. Muscle mass provides amino acid building blocks to fight infections and accelerate healing of injured tissues. A bigger muscle mass burns more calories, even at rest; in fact, add one pound of extra muscle and you’ll burn an extra 40 calories every day, enough to burn off four pounds of fat over one year.
To begin, choose a weight that you can lift at least 8-10 times. The last couple lifts should make your biceps feel very fatigued—you’ll feel a little shakiness at the end, and that’s good. If you can’t lift the weight at least eight times, it is probably too heavy. This would increase your risk of injury. If you can lift the weight 15-16 times, it is too light. You won’t stress your muscles enough to make them enlarge.
You can do strength training on your own, but many find it more fun to do with an exercise partner. In addition, you are less likely to skip your session if you know your partner is waiting for you, too. If you haven’t done strength training in the past, consider hiring a trainer. An exercise physiologist helps you avoid injury, and likely will help you achieve better results faster as well.