Your Body Next Year

How far are you willing to go?

Presented by Bellin Health’s

Nate Vandervest

• Nate Vandervest – Running Coach, CSCS, CES, FMS– UW-Green Bay – B.S. Human

Biology/Exercise Science– Specializes in running and walking

assessments

Review of Part One• Assessment of the body and how it functions• Three P’s = Prevention, posture, physical activity• What leads to aches and pains?• Building a corrective exercise plan• What are corrective exercises?

Exercise has no age restriction!• Here are some stats of a few overachievers and

curve busters!– Willie Gault

• 11 NFL seasons, former world record holder in the 4 x 100 relay and 4 man bobsled

• At 47 years old ran 21.8 second 200 M

• At 48 years old ran 10.8 second 100 M (only .7 slower then his all time best!)

Exercise has no age restriction!• More incredible feats

– Jack LaLanne• 42 years old did 1,033 push-ups in 23 minutes

• 70 years old swam 1.5 miles towing 70 boats with hands and feet shackled

– Marie-Louise Michelson• 70 years old ran 10K in 46:38

What was your last Bellin Run time?

Your Body Next Year• How can we help you achieve a better

functioning body in one year?• Education about

– Balance Your life and body– Physical Activity– Progression of exercises

Balance your life and body• Balance your life with activity

– What are you doing to combat the effects of your lifestyle

– The body was designed to move and movement is what will correct imbalances, DON’T BE AFRAID TO MOVE!

Balance your life and body• Balanced lifestyle

– Make fitness a part of your life • Stretch whenever you have a chance

• Stand up every 15-20 minutes (micro workout)

• Do simple activation exercises to “wake up” your muscles

• Find an activity that you like and make it a habit

• Constant Movement

Making Exercise Convenient• Train anywhere

– Activation and flexibility exercises that can be done with minimal to no equipment

– Body weight exercises working on proper movement and activation of muscle groups

– “Bread and butter” of all successful programs. Perform the basics properly before advancing exercises

Your Younger Years• Physical activity

– We all have all the same bones and muscles that we did as a child…so what has changed that has lead to pain, injury, compensation & dysfunction?

Getting Started• Working out vs. Movement

– Should pain influence activity level?• Medication• Seek out a professional that can help

• Different assessment options

– Are you training your weakness or your strength?• Sitting is the new smoking

• Joints need to move to lubricate themselves– Hunter gather society

• Issues with headaches, stress, tension, lack of flexibility, muscular inactivity

Physical Activity• Working out

– There is a time and place to work hard but this should combined with correcting asymmetries and movement patterns

– Exercise is good, but are you optimizing your time with the most effective exercises

Progressions• Movement

– Our goal as professionals is to teach you to move optimally and minimize the risk of aches, pain and injury

– If you can’t move correctly then your body is compensating. Compensation leads to break down, overuse and injury

What exercises do you do?…Can it be done better?• Let’s learn to move properly

– What exercises are in your workout?– Let’s demonstrate how to do them efficiently and correctly– Modifications– Corrective exercises to help each movement

– Progress the exercises• Add extra weight• Do extra reps• Add extra time

Progression of Exercises• Mobility, static stability, dynamic stability,

functional strength training– Mobility comes first

• Foam roller, static stretches, PNF stretches, dynamic warm-up

– Static stability• Planks, bridges

– Dynamic stability• Step to balance, kneeling rotations

– Functional strength• Squat and lunge progressions, everyday movements like opening a

door.

If you’re not getting better…you’re getting worse.

• Training– Train stability properly so movement can happen

efficiently.• Baby model

– Train the body in multiple planes of motion while using multiple muscles groups in coordination. This is every day life.

Now that’s Progression!• Common exercises and progressions

– Front Plank• Elbows and knees, elbows and toes, hands and toes, foot off

ground, hand/elbow off ground, hand and foot off ground, elbows on stability ball, feet on stability ball, SB with elbow and feet off (12 variations)

– Active Straight Leg Raise• Foot on wall, no wall legs bent, no wall legs straight, band pull (4

variations)

– Hip Extension• Double leg, single leg, reps vs. hold, combination, add an ankle

band, ankle band clams (10 variations)

Fitting it all in• How does this fit into your life

– If you can’t fit this in your life then what’s the point?– No need to work out for 5 hours a day– Once you have your personalized

plan it is easy• 5-20 minutes a day!

• Perform exercises that give you the most benefit

• Do a little bit here and there throughout the day

Words of Wisdom• Key phrases to live by

– “Train Smarter not harder”– “If you do what you always did, you get what you

always got”– “More is not better, better is better”

The Start to a New You!

• Your Body Next Year– Everyone can make improvements– Let us help you reach your goals– Start now, your body will thank you next year!