Okay, If you were at the Sept 10th practice, remember I said that I would share with you the 2nd most powerful exercise this week. Well, I forgot to do that last night. But before I do, I want to remind you what the 1st most powerful exercise is. Here's a video link (https://youtu.be/C_VtOYc6j5c) to study the squat technique. Remember to hold on to a pole or door frame until you have enough leg strength to do a deep squat on your own. I know some people due to flexibility issues that never can do a perfect squat but they still do them to great benefit.

So what is the 2nd most powerful exercise? It's the push-up! You first start out with leaning against an upright solid surface (like a wall or tree) and do your pushups. Keep moving your feet away from the surface to make them harder. To incorporate more body weight you can do knee pushups and finally move to plank push-ups. Here's a video link to see the progression: https://youtu.be/lezgn5AvLO8

We will practice these for a few minutes next week.

How many reps do you do? Of course, that depends on the individual. There is no fixed number to shoot for. The key is to fatigue your muscles. You won't grow strength until your muscles reach their failure point. Some like to do sets and some like to just do as many as they can in one set. To be safe do them in sets of 12-15 reps and keep doing sets until you can't do more than 3 reps in your final set. Don't rest for more than 10-15 seconds between sets.

I teach these techniques and much more in my WalkRunFit classes in my studio. If you think you would be interested in signing up, I'll be starting my classes in late October on Tuesday evenings at 6pm. I require a 12-week commitment and during that time you'll strengthen your core, learn how to lower your carb addictions and become a taller stronger person. You might even lose some weight if you combine what I teach with a change in diet. Reach out to me privately to find out more.

Remember to practice your "Heart" technique to find your rhythm.

-Bill Stokes