Tuesday, October 14, 2014

Changing things up with Take It Outside Fitness

So I bit the bullet last week and sent out a message to the world, and my entire email list, that I'm shifting gears away from Take It Outside Fitness as we know it.

The response was overwhelmingly positive! And I'm grateful. I'm so excited to shift more into somatic exercise. If you need some background, check out my teacher explaining what Somatics is here, and here's a few previous posts where I discuss it.

Of course there are those who still want and crave my outdoor programs. No worries, I'm not going to give them up!

One of my big loves of somatic education is that it's all about me helping you to be your own teacher.  After all, that's what I always wanted to do with my trainings; not create dependencies, but educate you to Take It Outside on your own. So I'm going to share our workouts. CrossFit calls them WOD (workouts of the day). I won't be doing these every day, but as I have time... and of course if I get some positive feedback I'll know I should keep going.

So here's yesterday's workout routine at Mt Tabor

Mt Tabor Workout Plan
We started with a walk and standing somatics exercises (I guess you'll just have to come to class or email me to set up a skype session to learn these! :-) then we did the stairs.

From the stairs we had 10 stations at the picnic tables on the east side of the park facing beautiful Mt Hood

  1. push ups x 12
  2. reverse planks on a bench or hip lifts x8
  3. breaststroke off the edge of the table x8-10
  4. side step ups with side crunch 10+10 each side
  5. tricep dips x 12 or 8+8 with foot crossed over knee each side
  6. front step up + balance with a front kick to back kick 8 alternating
  7. prone scissor lifts off end of bench x 8
  8. dead bugs x 20
  9. incline overhead presses x 12
  10. elevated plank to downdog x 5

Once they had finished our first set of the stations it was a repeat of the stairs + stations 2 more times. Then a relaxing gab-fest walk back to the parking lot and some stretching.

 Yes, I need to get my butt in gear to develop these with photos and/or videos, but until then, a list of the exercises will have to suffice. If you don't know what these are, join us in a class to learn more or set up a private session.

These are intended for those who know how to safely exercise with proper form and functionality. You are responsible for your own safety and welfare at all times. Talk to your healthcare provider before starting this or any exercise routine. 

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