| Hi Friend!
Do you ever feel like you have to get in shape before you can get in shape?
You know... the kind of thing where you have walk, stretch, move, get a massage, find your sneakers and gym clothes, do something physical like a push up, squat, lunge or curl, before you actually exercise or workout or commit to something.
Or maybe do all of the above for a few days, weeks or months consistently, getting used to getting up early, exercising at lunch or after work, before you commit to something more challenging on the regular, so you can get your body right, get familiar with where you're at and get used to sweating again, all before you really test it out.
I totally get this. I do it myself and in fact, I've always done it. I used to get to practices and games before all of my teammates, so I could warm up before we warmed up, so I could get my body right, test it out and then get ready with the team. I did it recently at the Fenway Spartan Race in 2015, in which I was the 1st one to check in on site (out of thousands of people) and the 2nd person in line to enter the Stadium (I didn't know where to go). I did this so I could have time to get my body right before my peers joined me and we warmed up together. I needed to get in shape before I got in shape.
Post Pregnancy Bride
So my wife, has our baby (who at the time of this email is now 22-months old and is expressing her individuation and separation, aka she's a full on toddler now), and is ready to get back in shape, but finds that every time she does her old (dope) routines (wink), she can't get through the whole workout b/c they were designed pre-baby and new baby isn't cooperating, so she vents her frustration to me and shares what she really needs (something simple, that addresses her needs and can be lengthened or shortened depending on time available) and we come up with a "warm up workout" for rounds that addresses all of her concerns. Brilliant. It was a 6 exercise total body routine that took 9 minutes to complete. If baby stayed sleeping she could do a 2nd round for another 9 minutes and she could do up to 4 rounds (36) if the stars were aligned. Plus, depending on if she needed to get her body right before she did the moves that got her body right, she could roll for 5 minutes first. It was a win-win for everyone.
What does this have to do with you?
Maybe you're the same. Maybe you're reading this having sat down for too long and your body is starting to get stiff, your belly and butt soft and you feel your energy and metabolism slowing. Maybe you've done this too long today or maybe too many days in a row and it's now a must that you work out, but your concerned about doing your regular routine right out of the gates b/c you realize you need to get your body right before you can work it hard. Right? No? Not sure?
Guest Day – Routine
Either way, I see and have experienced this trend of needing to get in shape before you get in shape and decided I could create a resource that addresses most common issues busy 21st Century People ages 25-60 face from either sitting too much or standing too much (like stiff mobile joints and loose stable joints, soft belly’s & butts, weaker muscles, decreasing bone density and slowing metabolisms). I used the idea of the “warm up workout for rounds” from my wife’s program, added an optional warm up and cool down if you had time, shot videos for everything and put it all in a playlist (so you can pick or choose) hosted on youtube, that can be downloaded for offline viewing (when you don’t have internet access) and I of course included a pdf so you could read it and follow along if you chose. It’s my gift to all future guests as a thank you for trying us out and for all future rookies as a way to get in shape while waiting, to get in shape with us. And it’s also my gift to you.
Pdf: Guest Day – Routine
Video: Guest Day – Routine
This strength routine is 5minutes long, followed by a 1minute rest. If you’ve got only 5 minutes and need to make yourself feel and move better, do 5 minutes and get on with your day. If you feel like you need to get your body right before you do bigger movements do the warm up first. If you feel like you need a massage or to work on tissue quality, do the foam rolling first. And if you feel like you need to stretch before you do anything, do the stretch routine first. Pick and choose what’s best for you on any given day. Get 12 full workouts in 4 weeks and you’ll be ready for most things, though your body will tell you if you need less or more, so listen to it.
Good luck. Do it. It’s simple. Just watch the video and do what you can, with what you have, where you are. You’ll be glad you did and you’ll feel and move better and the more you do it, the more better becomes great and then awesome.
Your coach,
Mike Alves
p.s. Please reply, like, comment, share and/or subscribe to let me know how it goes for you.
p.p.s. Guest Week is the 1st week of every phase this year, except in September in which it’s guest month. Here is our schedule for reference. If you, or someone you know would like to be a guest, please refer them to our VIG page.
p.p.p.s. Here is the Guest Day pdf and youtube playlist. Please save, favorite and/or bookmark them or “star” this email for quick searching.
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