JESSA OLSON WELLNESS: May 2020

WELLNESS * MINDSET * MINIMALISM * LIFESTYLE

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Tuesday, May 12, 2020

Home Gym Essentials




Working out at home is acquired taste. I have always enjoyed working out at home or anywhere that’s not a gym. It wasn’t until I started working at gym that I worked out a gym. Baseball life is hectic, so why have the extra expense.

I strongly believe that you can workout anywhere. You don’t need a lot of equipment. 

Here are some of the essentials: 
WEIGHT AND STRENGTH RESISTANCE
Resistance Bands: I have both small and large resistance bands. The smaller fit around my thighs, and the larger ones that almost as tall as I am. I personally like the smaller ones, but find what works best for you. 

Dumbbells: I would recommend a variety of weights. I really want to get the one that has the adjustable weights. I have a bunch of smaller weights for barre and Pilates. 

Kettlebells: These are my favorite to workout because I often use kettlebells in exchange for dumbbells. Plus there are so much more workouts you can do with kettlebells as well. 

TRX: This was one of the first things I purchased. You can hang it practically anywhere. The best thing about TRX is YOU control how hard or easy you want the workout. IF you want harder step closer towards the anchor, and easier step away from the anchor. 

CARDIO
Outside: If the weather is right you can go outside. I am fair weather walker/jogger/runner. I don’t like to run a lot of different elements. It’s also free, so you can’t beat that if you are on budget. 

Jump Rope: Again if you are on a budget this is a good one. It’s a workout that it harder than it looks. 

Bodyweight Exercises: There are some exercises that are will get your heart rate up. For example, mountain climbers, jumping jacks, and squat jumps. Anything plyo or jumping will raise the heart rate. 

Peloton: I personally haven’t used it, but from most of the reviews that I have read it’s a good deal. 

Treadmill: I don’t have a specific brand, but in the gyms that I have worked at life fitness has been a good brand. 

Battle Ropes: It is a good total body workout if you can get these. 

Rower Machines: I would love a rower at my place. Rower machines are cardio, but another form of ultizing every muscle group. 

STRETCH AND RECOVERY
Yoga Mats: For me I haven’t found a yoga mat that I can’t live without. I usually get mine at TJMAXX. People have said lululemon and Manduka are great. 

Foam Roller: I have a variety of different types. I have the typical black foam roller. I also have accessory pieces as well. I have a spike rock ball and smooth. I often tell clients that they can use softball or lacrosse balls as well. 


This is just a basic beginner set. You can always add more for details, but this a great start if you are wanting to create your own home gym.

What do you have at home? What do you wish you had?


Thursday, May 7, 2020

My Thought on Online TRX Certification


TRX announced a few weeks ago that they are doing free online certification for their suspension training course. The TRX is one of my favorite pieces of equipment to use. I have been wanting to get certified for a while. So when I found it was FREE and ONLINE. It made my day! And during quarantine it's literally the small things that made my day.

THE CLASS
My class was a Saturday and Sunday for 3 hours each day. We started at 10am and ended at 1pm. It was done through zoom. I had 2 instructors. One of Irene McCormick who I ABSOLUTELY love and adore. I actually got to meet her while I was living in Iowa. She just started at the OrangeTheory Fitness in Clive. I use to workout there while living in Iowa. I was also just starting to study for my personal training test, so I would ask her and my OTF coaches all these questions. The other instructor was Renae McCloud. She is based out of Seattle, specifically Bainbridge Island. Renae's cueing is so amazing. I couldn't write down things fast enought.

THE FORMAT
In the beginning it's a lot of the basics on how to set up the TRX, what everything is called, and the 6-6-3 method. I won't go into too much of the this method, but afterwards I wish they went into this more. There is a test at the end to the continuing education credits (CEC's), and some of the questions about this method that we didn't go over.

My favorite section was the TRX cueing method. This is something I could use some improvement. I can get a little wordy, so the method they use is going to help me so much. Both Irene and Renae gave us some amazing examples on how to better cue.

TRX is based off 7 foundational movements - Plank, Pull, Hinge, Rotate, Push, Squat, and Lunge. TRX believes everything chases the plank. Renae did the this amazing active plank workshop, and I wish I could have written everything down fast enough. She talked about how to activate every muscle in the plank. From taking everything in I have increased my hold time in a plank.

Before going into the learning all the exercises Irene took everyone through a quick workout on the TRX. I would have, but my TRX was connected to my door and I was so afraid I was going to break my door. So I opted out of that but took a lot of great notes on setting up and execution of an exercise.

To start the day two, Renae took us through a mobility and flexibility workout on the TRX. Then continued with the rest of exercises. We did get a little behind from day 1, so day 2 was a little rushed. The great thing with zoom is the chance to ask question in the other instructor was answering them. Towards the end of the day we went over 3 different client scenarios. I really enjoyed this section because it got into the design of the workout. I wish we wrote complete workouts, and not just 1 or 2 exercises.

WHAT'S NEXT
After the training people at TRX make sure that you were there. I don't know why they don't do it during the webinars. I imagine because of how many people where there. I couldn't see anyone except the instructors. I got an email the next day I could take the exam. After you pass the exam, that's when you got the CEC's and go in their directory. They mentioned The CORE which I think is their paid ongoing subscription. They didn't mention much about it, and after the exam it said The CORE will be relaunching soon. I put my email on the list to know when it opens. I'm not sure if I will get it or not but I'll keep you posted if I do.

THE EXAM
The exam is 50 questions. It's open book and no time limit. I took about an hour to finish. I first read all the questions and answered what I thought was the answer. I wrote down the test number if I wasn't sure on the answer. Then went back and checked those answers. Hit Submit, and we'll tell you your percentage. You'll need to score an 80% or higher to get the CEC's. I also liked how TRX showed you the answer you got wrong as well. I'm not sure if anyone else had this happen, but some of my questions were duplicates.

OVERALL
I am really glad that I got this certification. It has been something on my to do list for a long time. I plan on getting other TRX certifications in the future. I liked the online way but think 3 hours for 2 days wasn't enough time. I would either extend to 4 hours or cut out the workouts. With it being online currently, you'll need to know your learning style because there wasn't enough time to do the exercise and write everything. I know that I learn better by writing things down, so I didn't do as much on the TRX. (But again I was afraid I was going to rip it off my door too.)


Tuesday, May 5, 2020

7 Basic Fundamentals of Working Out




When you first start working out it can be quite intimating. Not sure on where to start. Also there is so much information out there. It can be quite overwhelming, and most people leave.

Learning the 5 basic foundations is a great place to start when working out. For me, I work out to enhance my everyday activities. Every day we do these 7 movements:

1. Push
2. Pull
3. Squat/Lunge
4. Hinge
5. Carry
6. Plank
7. Rotate

1. Push Exercises: 
What is a push exercise? The muscle is working when it is being pushed away from your body. 
       Primary Muscle Groups: Chest, Triceps, Quadriceps, calves, and shoulders. 
       
      Example of Push Exercises: Pushups, Squats, and Shoulder Press

2. Pull Exercises: 
What is a pull exercise? The muscle is working when being pulled towards your body. 
      Primary Muscle Groups: Back, Biceps, Hamstrings, Obliques, and Trapezius.

      Example of Pull Exercises: Pullups, Back Rows, Deadlifts, Rear Shoulders Fly, Bicep Curls

3. Squat/Lunge Exercises: 
What is a squat/lunge exercise? Usually lower body. Start with only doing body-weight and add resistance bands, barbell, free-weights, plyometrics to make it harder. 

Lunge: Works your hips, glutes, hamstring, quadriceps, core, inner thighs.

     Primary Muscle Groups: Quadricepes, Hamstrings, and Glutes. Other muscle groups include: core strength/stability, ankle mobility, back, calves. 

    Examples of Squats: Bodyweight Squat (There are a variety of types of squats, but for the moment let's focus on a tradition basic squats)

    Examples of Lunges: Bodyweight Lunge (Like the squat there are lot of variety, but let's focus on mastering bodyweight forward/backward lunges.)

4. Hinge Exercises:
What is a Hinge Exercise: Targets the posterior chain (your backside). 
     Primary Muscle Groups Include: Lower Back, Glute, Hamstrings. 
   
     Exercise of Hip Hinge: Wall Hip Hinge, Deadlift, 

    Tip: When first starting out, I would do these in the mirror or video yourself. Make sure you are keeping your back flat, and don't round your shoulders. Start small and work your way getting lower. When I'm working out with clients I start just touching their knees, and as we continue we'll get lower and lower. 

5. Carry Exercises: 
What is a Carry Exercise? Loaded carry with kettlebells, free-weights and move a specific area. Most commonly called Farmers Carry
    
    Primary Muscle Groups: Deltoids, Obliques, Calves, Glutes, Hip Flexors, Quadriceps, Shoulders, Bicep, Tricep, Forearms, Trapezius
   Exercies of Carry: One Arm Farmers Carry, Loaded Carry, 

6. Plank
What is a plank? A plank is holding your body up with straight lines. 

   Primary Muscle Groups: Abs AND your whole body if you are doing it right. 

   Exercise: There are so many types of planks, but let's start with the basic forearm plank. 

7. Rotate
What is a rotatational exercise? Creating horizontal movement.
    Primary Muscle Group: Obliques
   Exercises for Rotational Movement: Russian Twists, Med Ball Rotational Throw

Here's a workout below to get you started!! 




Friday, May 1, 2020

May Goals

Happy May from Home! I didn't think I would still be working from home right now. I've been working on some new stuff around here, and can't wait to share with everyone! One of things that I am hoping on doing more of is sharing my goals with everyone!

Statistically speaking if you share your goals and have accountability you'll be more likely to achieve goals.




My May 2020 goals are :
  • Workout 2x a day. Morning workout and Evening workout. One will be practicing the different certifications that I am certified in. The other workout will be my personal workout. 
  • Finish 2 books. I recently won an Amazon giftcard and downloaded (and half read) books. 
  • Post a MINIMUM of 3x a week on IG, and EVERYDAY on Stories. 
  • Blog 2x a week. 
  • Finalize my business systems before I have to go back to work. 
What are your goals for May? 
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