Functional Fitness

29/04/2023

💥RECOMMENDED LISTENING💥
⏳(57:33)

A great conversation between Dr. Peter Attia and Neil deGrasse Tyson (and friends) discussing:

👉 longevity and life- /healthspan;
👉 physical activity;
👉 sleep.

Key Point:
🔥 Exercise makes a bigger difference than any other intervention on longevity.

Notable Quotable:
🔥 "𝘉𝘦𝘧𝘰𝘳𝘦 𝘺𝘰𝘶 𝘢𝘳𝘨𝘶𝘦, '𝘞𝘩𝘰 𝘵𝘩𝘦 𝘩𝘦𝘭𝘭 𝘩𝘢𝘴 𝘵𝘪𝘮𝘦 𝘧𝘰𝘳 𝘢𝘭𝘭 𝘰𝘧 𝘵𝘩𝘢𝘵 [exercise stuff]?' 𝘐𝘧 𝘺𝘰𝘶'𝘳𝘦 𝘪𝘯 𝘵𝘩𝘦 𝘣𝘶𝘴𝘪𝘯𝘦𝘴𝘴 𝘰𝘧 𝘵𝘳𝘺𝘪𝘯𝘨 𝘵𝘰 𝘭𝘪𝘷𝘦 𝘭𝘰𝘯𝘨𝘦𝘳, 𝘢𝘯𝘥 𝘢𝘴 𝘸𝘦𝘭𝘭 𝘢𝘴 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦, 𝘺𝘰𝘶 [first] 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘢𝘴𝘬 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘵𝘩𝘦 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯, '𝘞𝘩𝘢𝘵'𝘴 𝘮𝘰𝘳𝘦 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵?'"

What’s the maximum human lifespan? Neil deGrasse Tyson and co-hosts Chuck Nice and Gary O’Reilly explore how to extend your longevity, the history of medicin...

12/02/2023

The common thread between all great athletes is their ability to move:
💪Some are stronger;
💨 Some are faster;
🤸‍♂️ Some are stretchier and bendier.

They all have the ability to move their bodies efficiently.

The majority of us are not powerlifters, nor are we Olympic lifters or bodybuilders... we are, however, ALL athletes in this game of life.

01/01/2023

𝙏𝙝𝙚 𝟭𝟮 𝘿𝙖𝙮𝙨 𝙤𝙛 𝘾𝙝𝙧𝙞𝙨𝙩𝙢𝙖𝙨 𝘾𝙝𝙖𝙡𝙡𝙚𝙣𝙜𝙚... 𝘿𝙖𝙮 𝟭𝟮

𝗗𝗮𝘆 𝟭𝟮 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲
𝐀 𝐍𝐢𝐜𝐞 𝐋𝐨𝐧𝐠 𝐖𝐚𝐥𝐤🚶‍♀️

3 options:
⏱ An hour
🧮 10,000 steps
📍 10 KMS

This could be one of the first choices that you make in 2️⃣0️⃣2️⃣3️⃣ - 𝙨𝙚𝙩 𝙩𝙝𝙚 𝙩𝙤𝙣𝙚!



◦•🔸️💫💥 ᕼᗩᑭᑭY ᑎEᗯ YEᗩᖇ 💥💫🔸️•◦



🛑 Be smart as you exercise - if you feel sudden sharp aches and pains - ꜱᴛᴏᴘ!

challenges

31/12/2022

𝙏𝙝𝙚 𝟭𝟮 𝘿𝙖𝙮𝙨 𝙤𝙛 𝘾𝙝𝙧𝙞𝙨𝙩𝙢𝙖𝙨 𝘾𝙝𝙖𝙡𝙡𝙚𝙣𝙜𝙚... 𝘿𝙖𝙮 𝟭𝟭

𝗗𝗮𝘆 𝟭𝟭 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲
💥 𝒀𝒐𝒖𝒓 𝑪𝒉𝒐𝒊𝒄𝒆 💥

🔗 Click through to the link in the bio 👆
🖱Choose either 𝕆𝕡𝕥𝕚𝕠𝕟 𝔸 🔴 or 𝕆𝕡𝕥𝕚𝕠𝕟 𝔹 🟢
(𝘯𝘰 𝘱𝘦𝘢𝘬𝘪𝘯𝘨 𝘣𝘦𝘧𝘰𝘳𝘦 𝘺𝘰𝘶 𝘤𝘩𝘰𝘰𝘴𝘦)

Wisely


🛑 Be smart as you exercise - if you feel sudden sharp aches and pains - ꜱᴛᴏᴘ!

challenges

30/12/2022

𝙏𝙝𝙚 𝟭𝟮 𝘿𝙖𝙮𝙨 𝙤𝙛 𝘾𝙝𝙧𝙞𝙨𝙩𝙢𝙖𝙨 𝘾𝙝𝙖𝙡𝙡𝙚𝙣𝙜𝙚... 𝘿𝙖𝙮 𝟭𝟬

𝗗𝗮𝘆 𝟭𝟬 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲
𝟏𝟎 𝐌𝐢𝐧𝐮𝐭𝐞 𝐂𝐨𝐫𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭

💥 Claim a bit of space;
⏳ Set your timer for 30 seconds;
✌ Perform the following Core Circuit 𝗧𝗪𝗜𝗖𝗘!

1️⃣ High Knee Run (30 seconds)
2️⃣ Low-to-High pPank Walk (30 seconds)
3️⃣ Single Leg Hip Bridge (30 secs/ leg)
4️⃣ Squat Thrust (30 seconds)
5️⃣ Shoulder Taps (30 seconds)
6️⃣ Windshield Wipers (30 seconds)
7️⃣ Cross Body Mountain Climbers (30 seconds)
8️⃣ Side Plank (30 seconds/ side)

🔁 Repeat a second time (or a third 😉)

For descriptions of the exercises click through to the link in the bio 👆



🛑 Be smart as you exercise - if you feel sudden sharp aches and pains - ꜱᴛᴏᴘ!

challenges

29/12/2022

𝙏𝙝𝙚 𝟭𝟮 𝘿𝙖𝙮𝙨 𝙤𝙛 𝘾𝙝𝙧𝙞𝙨𝙩𝙢𝙖𝙨 𝘾𝙝𝙖𝙡𝙡𝙚𝙣𝙜𝙚... 𝘿𝙖𝙮 𝟵

𝗗𝗮𝘆 𝟵 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲
💯💯💯

👉🏻How quickly can you perform:
💥100 Push-Ups, 100 Sit-Ups and 100 Squats?💥

👉🏻This is a ᴛɪᴍᴇᴅ ᴡᴏʀᴋᴏᴜᴛ so you'll need a timing device ⏳
👉🏻You may want a pen and piece of paper to keep tally of your repetitions 📝
👉🏻 There's no prescribed order or scheme of sets and repetitions ... just gettem done!

👉🏻 Feel free to post your final time in the comments below 👇🏻



🛑 Be smart as you exercise - if you feel sudden sharp aches and pains - ꜱᴛᴏᴘ!

challenges

28/12/2022

𝙏𝙝𝙚 𝟭𝟮 𝘿𝙖𝙮𝙨 𝙤𝙛 𝘾𝙝𝙧𝙞𝙨𝙩𝙢𝙖𝙨 𝘾𝙝𝙖𝙡𝙡𝙚𝙣𝙜𝙚... 𝘿𝙖𝙮 𝟴

𝗗𝗮𝘆 𝟴 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲
𝟏𝟎 𝐌𝐢𝐧𝐮𝐭𝐞𝐬 𝐨𝐟 𝐒𝐭𝐫𝐞𝐭𝐜𝐡𝐢𝐧𝐠

👉🏻You'll need a wall or door to cozy up next to.
👉🏻Set your timer for a minute ⏳

1️⃣ 𝙇𝙚𝙜𝙨 𝙐𝙥-𝙏𝙝𝙚-𝙒𝙖𝙡𝙡 (60 seconds)
2️⃣ 𝙒𝙖𝙡𝙡 𝙁𝙧𝙤𝙜 𝙎𝙩𝙧𝙚𝙩𝙘𝙝 (30 seconds)
3️⃣ 𝙒𝙖𝙡𝙡 𝙁𝙞𝙜𝙪𝙧𝙚-𝟰 𝙎𝙩𝙧𝙚𝙩𝙘𝙝 (60 seconds/ leg)
4️⃣ 𝙒𝙖𝙡𝙡 𝙃𝙞𝙥 𝙁𝙡𝙚𝙭𝙤𝙧/ 𝙌𝙪𝙖𝙙’ (60 seconds/ leg)
5️⃣ 𝙇𝙪𝙣𝙜𝙞𝙣𝙜 𝙃𝙞𝙥 𝙁𝙡𝙚𝙭𝙤𝙧 𝙞𝙣𝙩𝙤 𝙋𝙚𝙘’ (30 seconds/ side)
6️⃣ 𝙏𝙬𝙞𝙨𝙩𝙚𝙙 𝙋𝙧𝙖𝙮𝙚𝙧 𝙋𝙤𝙨𝙚 (30 seconds/ side)
7️⃣ “𝙋𝙞𝙜𝙚𝙤𝙣” 𝙋𝙤𝙨𝙚 (60 seconds/ side)
8️⃣ “𝘽𝙖𝙗𝙮” 𝘾𝙤𝙗𝙧𝙖 (30 seconds)

For descriptions of the stretches click through to the link in the bio 👆



🛑 Be smart as you exercise - if you feel sudden sharp aches and pains - ꜱᴛᴏᴘ!

27/12/2022

𝙏𝙝𝙚 𝟭𝟮 𝘿𝙖𝙮𝙨 𝙤𝙛 𝘾𝙝𝙧𝙞𝙨𝙩𝙢𝙖𝙨 𝘾𝙝𝙖𝙡𝙡𝙚𝙣𝙜𝙚... 𝘿𝙖𝙮 𝟳

𝗗𝗮𝘆 𝟳 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲
𝟏𝟎 𝐌𝐢𝐧𝐮𝐭𝐞𝐬 𝐨𝐟 𝐋𝐮𝐧𝐠𝐞 𝐖𝐚𝐥𝐤
(Like Days 2, 3 & 6 this is an accumulation of movement throughout your day - the last one for a while)

👉🏻You'll need a bit of space for today's Challenge (you can use the same space you used for 𝘉𝘦𝘢𝘳 𝘊𝘳𝘢𝘸𝘭 yesterday... or get outside for this one);
👉🏻Grab your stopwatch ⏱
👉🏻 ꜱᴛᴀʀᴛ the clock ➡️ Start your Lunge Walk;
👉🏻Stop Lunging ➡️ ꜱᴛᴏᴘ the clock

⚠️ Don't ʀᴇꜱᴇᴛ the stopwatch (you want to keep a running tally)

🔁 Repeat until you've accumulated 🔟 minutes of Lunge Walk.



🛑 Be smart as you exercise - if you feel sudden sharp aches and pains - ꜱᴛᴏᴘ!

challenges

26/12/2022

𝙏𝙝𝙚 𝟭𝟮 𝘿𝙖𝙮𝙨 𝙤𝙛 𝘾𝙝𝙧𝙞𝙨𝙩𝙢𝙖𝙨 𝘾𝙝𝙖𝙡𝙡𝙚𝙣𝙜𝙚... 𝘿𝙖𝙮 𝟲

𝗗𝗮𝘆 𝟲 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲
𝟏𝟎 𝐌𝐢𝐧𝐮𝐭𝐞𝐬 𝐨𝐟 𝐁𝐞𝐚𝐫 𝐂𝐫𝐚𝐰𝐥 🐻
(Like Days 2 and 3 this is an accumulation of movement throughout your day.)

👉🏻You'll need a bit of space for today's Challenge;
👉🏻Grab your stopwatch ⏱
👉🏻 ꜱᴛᴀʀᴛ the clock ➡️ Start Bear Crawling
👉🏻Stop Bear Crawling ➡️ ꜱᴛᴏᴘ the clock

⚠️ Don't ʀᴇꜱᴇᴛ the stopwatch (you want to keep a running tally)

🔁 Repeat until you've accumulated 🔟 minutes of Bear Crawling..



🛑 Be smart as you exercise - if you feel sudden sharp aches and pains - ꜱᴛᴏᴘ!

challenges

25/12/2022

The 12 Days of Christmas Challenge... Day 5

𝗗𝗮𝘆 𝟱 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲
𝟏𝟎-𝐌𝐢𝐧𝐮𝐭𝐞 𝐈𝐧𝐭𝐞𝐫𝐯𝐚𝐥 𝐖𝐨𝐫𝐤𝐨𝐮𝐭.

5️⃣-exercise circuit:
💪40 seconds of work;
🧘‍♂️20 seconds of rest;
✌ x through the circuit.

(Knowing that there is rest on the horizon helps keep the work interval intense😉)

👉🏻 Mountain Climbers
👉🏻Jumping Jacks
👉🏻 Squat Thrusts
👉🏻 Push-Ups
👉🏻 High Knee Run
🔁

🛑 Be smart as you workout. Remember to stop if you feel short of breath, light-headed or nauseous.

🎅🎄🎁 𝙈𝙚𝙧𝙧𝙮 𝘾𝙝𝙧𝙞𝙨𝙩𝙢𝙖𝙨!🎁🎄🎅