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GOLF RECOVERY & REGENERATION

LIFESTYLE

Many of us face aches, pains, and injuries between rounds but do we ever treat them following the final hole?

It’s important to take care of your body after your round with golf-specific recovery & regeneration exercises. This will lead to improving the health and quality of your muscle tissues and joints, thus helping you to perform better on and off the course.

We break down some of the best movements you should do pre and post round to help your body and golf swing.

90-90 Stretch Exercise

The 90-90 Stretch Exercise is a great way to open up your chest and back, helping you to make a better turn for a more powerful golf swing.

Steps

Start by lying on the floor on your right side, with your arms out straight in front of your chest, hands together, shoulders vertical. Your right leg should be straight out in line with your body, and your left leg out in front of you, bent at the knee, with your left hip flexed at about 90 degrees. Press your left knee into the ground.
Keep your left knee and right arm pressed on the ground, and your hips still, as you rotate your chest and straight left arm back to your left, trying to put both shoulders flat on the ground.
Slowly exhale, feeling the stretch, and return to the starting position.
Repeat for the desired number of repetitions.
Switch sides and repeat.

Your chest should feel tall, with no sense of your torso being flexed or “crunched”. Fire the muscles of your back to rotate your upper body. Keep your shoulder blades back and down, your abdominal muscles engaged and your back flat throughout.

You should feel a stretch all the way from your chest down to your groin.

Cross-Body Core Stretch Exercise

The Cross-Body Core Stretch Exercise is a great way to stretch out your shoulders and back, lengthening your muscles to help prevent your back stiffening up after exercise or a round of golf.

Steps

Start on your hands and knees, with a foam roller next to your left side, parallel to your body and level with your chest, with your left arm straight and right arm across your body, the back of your right hand on top of the foam roller.
Slowly roll the foam roller away from your body by actively rotating your torso, until your chest is facing your right hand.
Exhale and hold for 2 seconds, then relax, returning to the starting position.
Repeat for the desired number of repetitions.
Repeat on the other side.

Start with a small range of motion and gradually increase the stretch each time.

You should feel a stretch in your shoulders and back.

Hip Adductor Stretch Exercise

The Hip Adductor Stretch Exercise is a great way to stretch out and lengthen the adductor muscles of your hips (in the insides of your thighs) – helping you to build stability in your golf swing and to avoid injury.

Steps

Start by sitting on a mat, your knees up in front of your chest, feet together on the floor.
Let your knees drop apart to the sides, and reach between your legs to grasp your ankles and hold your feet firmly together.
Actively push your knees out and down as far apart as you can, and then gently push the insides of your thighs with your elbows to assist the stretch.
Exhale and hold for 2 seconds.
Relax and then repeat for the desired number of repetitions.

Start with a small range of motion, and gradually try to increase the stretch with each rep.

Keep your back straight and your abdominal muscles engaged.

You should feel it stretching the inside of your thighs.

Calf Rope Stretch Exercise

The Calf Rope Stretch Exercise is a great way to stretch out your Achilles tendon and lengthen the muscles in your calf.

Steps

Start by lying in a supine position (on your back, face up), with one leg straight and held in air, with a rope wrapped around your foot.
Actively pull your toes towards your shin as far as you can, and then gently pull on the rope to assist the stretch.
Exhale and hold for 2 seconds.
Relax and then repeat for the desired number of repetitions.
Repeat with the other foot.
Start with a small range of motion, and gradually try to increase the stretch with each rep.

Keep your non-working leg flat on the ground, pushing your heel as far away from your head as possible and contracting your glutes.

You should feel it stretching your Achilles tendon.

Figure 4 With Leg Extension Exercise

The Figure 4 With Leg Extension Exercise is a great way to lengthen your hamstrings and glutes, helping you to build stability in your golf swing and to avoid injury.

Steps

Start by lying in a supine position (on your back, face up), with your right ankle crossed over your left thigh, and your left leg bent at the knee.
Holding your left thigh with both hands, actively bring it towards your chest until you feel a stretch in your left glutes.
Gently increase the stretch by pulling your left thigh closer to your chest.
Straighten your left leg to stretch your hamstrings.
Bring your left toes down towards your face to stretch your calf.
Hold for 5 to 10 deep breaths, in and out.
Relax and then repeat on the other side.

You should feel it stretching your hamstrings, glutes and calf.

Story Credit: Allen Panuncio – Canadian Professional Golf Association, Senior Instructor, Richmond Hill Golf Club

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

The Andre Johnson football workout for power and strength

FITNESS

Build power and explosiveness with the same offseason regiment the former NFL wide receiver used to dominate the field.

Looking to gain power and explosiveness like some of the top wide receivers in the NFL?

Former NFL great and Houston Texans wideout Andre Johnson was one of the most physically dominating players in the league when he was playing and the reason for that was his commitment to training and staying in shape.

During the offseason, Johnson would train with his old college teammates at the University of Miami four days a week, running in a sand pit, sprinting on the field, and working in the weight room under former Hurricanes strength coach Andreu Swasey. The results were pretty great: Johnson finished his career with 1,062 receptions, good for 11th best in history at the time of his retirement.

How It Works: You’ll train four days per week, focusing on speed and strength. You may not be familiar with some of the explosive exercises such as speed squats or power cleans, so take the time to learn the form precisely.

Directions

Frequency: Complete each workout (Day 1, 2, 3, and 4) once per week. You can perform the first two workouts on back-to-back days, rest, and then do the next two workouts.

Time Needed: 60 minutes

How to Do It: Most of the exercises will be done as straight sets— complete all sets for the move before going on to the next. For the shoulder circuit on Day 1, complete one set of each lift without rest in between. Rest after you’ve finished the circuit and then continue with the rest of the workout.

Check out the workouts below.

Day 1

Exercise 1: Bench Press

Sets: 4 Reps: 10, 10, 6, 6

Grab the bar with an overhand, outside shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze it hard. Lower it to just below your sternum and then push your feet hard into the floor to help you press the weight up. When the bar is halfway up, begin flaring your elbows outward to lock it out in the top position.

Exercise 2: Shrug

Sets: 3 Reps: 10

Hold a barbell in front of your thighs at arm’s length. Shrug your shoulders as high as you can.

Exercise 3: Incline Bench Press

Sets: 4 Reps: 5

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Squeeze the bar hard and arch your upper back. Lower the bar to the upper part of your chest, tucking your elbows close to you as it comes down. Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing it back toward your face. When the bar is halfway up, begin flaring your elbows outward to lock it out.

Exercise 4: Seated Overhead Press

Sets: 3 Reps: 6

Sit at a power rack with your feet shoulder- width apart and grab the bar with a slightly wider-than shoulder-width grip. Squeeze your shoulder blades together and push your chest out. Press the bar overhead and slightly backward so that it ends up in line with the back of your head at the top.

Exercise 5: Overhead External Rotation w/Plate

Sets: 1 Reps: 10

Hold a lightweight plate in each hand and raise your elbows out to your sides. Keeping a 90-degree bend in your elbows, rotate your forearms backward until your knuckles point to the ceiling.

Exercise 6: External Rotation w/ Elbows at Sides

Sets: 1 Reps: 10

Keeping your elbows tight to your sides, rotate your forearms outward.

Exercise 7: Lateral Raise

Sets: 1 Reps: 10

Let your arms hang in front of your body and then raise them out 90 degrees.

Exercise 8: Russian Twist

Hold a medicine ball with both hands and sit on the floor with your knees bent 90 degrees and feet raised. Twist as far as you can in one direction and then to the other side.

Day 2

Exercise 1: Power Clean

Sets: 5 Reps: 3

Set a barbell on the floor, crouch down, and grab it with hands outside shoulder width. Your lower back should be in its natural arch. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders.

Exercise 2: Squat

Sets: 4 Reps: 10, 8, 6, 4

Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Bend your hips back and then your knees (push them outward as you go down) to lower your body as far as you can.

Exercise 3: Front Squat

Sets: 4 Reps: 5

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers—as long as you keep your elbows raised, you will balance the bar. Squat as low as you can while keeping your lower back flat.

Exercise 4: Romanian Deadlift

Sets: 3 Reps: 6

Hold the bar at arm’s length and let it touch the front of your thighs. Keeping your lower back in its natural arch, bend your hips back and then your knees, lowering the weight until you feel you’re about to lose the arch in your lower back.

Exercise 5: Pull-Up

Sets: 4 Reps: Max

Perform four sets of as many pull-ups as you can. Change your grip each set shoulder width, wide, narrow, and palms facing toward you

Exercise 6: Two-Point Dumbbell Row

Sets: 3 Reps: 10

Hold a dumbbell in one hand and step forward with the opposite leg. Bend over at the hips until your torso is parallel to the floor (keep a safe arch in your lower back). Brace your abs. Row the weight to your side.

Day 3

Exercise 1: Bench Press

Sets: 4 Reps: 10, 10, 6, 6

Exercise 2: Shrug

Sets: 3 Reps: 10

Exercise 3: Incline Bench Press

Sets: 4 Reps: 5

Exercise 4: Dumbbell Press

Sets: 3 Reps: 6

Start holding a dumbbell in each hand at shoulder level. Press the weights straight overhead.

Exercise 5: Dip (Not Shown)

Sets: 3 Reps: 15

Suspend yourself over the parallel bars of a dip station and then lower your body until your upper arms are parallel to the floor. Do not go lower.

Exercise 6: Plate Raise

Sets: 2 Reps: 10

Hold a weight plate with both hands and raise it to eye level. Rotate it counterclockwise as if you were turning a steering wheel and then rotate clockwise. That’s one rep.

Exercise 7: Medicine Ball Sit-Up

Sets: 2 Reps: 10

Hold a medicine ball with both hands and sit on the floor with your knees bent 90 degrees. Perform a sit-up and raise the ball straight overhead.

Day 4

Exercise 1: Clean Pull

Sets: 3 Reps: 5

Perform the power clean as you did on Day 2 but omit the “catch” portion of the lift—only pull it off the floor and shrug it explosively (do not raise the bar to shoulder level).

Exercise 2: Speed Squat

Sets: 4 Reps: 10, 10, 8, 8

Set up as you did for the squat on Day 2 but place weight plates on the floor and rest your heels on them. Use a weight that’s about 30 percent of your max and perform the lifting phase of each rep with maximum explosivity.

Exercise 3: Stationary Lunge

Sets: 4 Reps: 4

Hold the bar on your traps and raise one leg up until your knee is higher than your hips. Complete your reps on one side and then switch legs.

Exercise 4: Stepup

Sets: 3 Reps: 6

Stand in front of a bench with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor. Drive your heel into the bench and raise yourself up so that you’re standing on the bench with your rear foot hanging off it. Complete all your reps on one leg, and then switch legs and repeat.

Exercise 5: Pullup

Sets: 4 Reps: Max

Repeat the pullup circuit as you did on Day 2.

Story Source: https://www.mensjournal.com/sports/andre-johnson-football-workout-power-and-explosiveness

HOW TO WORK OUT LIKE YOU’RE IN AN NFL TRAINING CAMP

FITNESS

Get ready for the NFL season like the pros and train like your favourite players.

Across the United States of America, NFL training camps are kicking off meaning the season is drawing closer. The glimpses we’re seeing of running routes, passing plays, and sprints down the field remind us that football might be on TV for half the year, but the training season for players never stops — especially during training camps.

The reality is that players need to come to training camp already in shape for grueling drills and midsummer practices. Training camps are no joke, players must fight to survive as another season begins under the sweltering summer sun. The days are long, the pain is real, and the pressure is incredible.

The hard work pays off, though. There’s no doubt that players in the NFL are some of the most athletic humans, and if you’re looking to step up your workout game, it can’t hurt to take a few pointers from the pros. You might not have the advantage of several months of pre-training camp workouts on your side, but there are definitely ways to adapt those routines to your own gym workouts.

Here’s a few tips and some exercise routines that will make you feel like you’re in the middle of a training camp, unfortunately minus your favourite team’s swag.

Focus on the basics

If you’re looking to get in great shape, don’t think you need an intricate new routine. NFL players train by doing exercises like the bench press, Romanian deadlifts, and ladder drills to name a few. Check out the full workout routine blog of former NFL great Andre Johnson.

Emphasize core exercises

If you’re looking to increase your speed and agility, following tips from the speediest of the NFL players will help you out. Micah Parsons, defensive end for the Dallas Cowboys, does exercises like cable-resisted physioball crunches to help him to make sure he can beat the tackles and get to the quarterback. The majority of the moves he does on the field have an offensive lineman grabbing and tugging on him, so he has to use his core to make an explosive movement to beat the block and get to the quarterback. In other words, even NFL players don’t get out of crunches. They’re just more intense.

With a cable machine behind you, lie with your upper back on the physioball while holding the crunch straps in each hand just above your chest. As you crunch upward into a sitting position on the ball, the cable resistance behind you will help to strengthen your core, especially as you keep those muscles tight the entire time. Include this in your workout by doing 3 sets of 10 to 12 reps each.

Work out in the sand

This tip won’t be helpful if you don’t have access to a beach or a sand pit, but the benefits are huge if you do. The sand absorbs all the force you exert with your feet, which means your muscles have to work harder than when you’re working out on firmer surfaces like rubber or grass. Performing drills on the sand barefoot can also help to prevent injury in the long run because without shoes the muscles in your feet and ankles learn to work in unison with your knees. Your Achilles tendons might complain, but otherwise it’s a great way to get more out of some simple cardio or drills.

If you don’t have access to sand hills can be a good alternative to improve your speed.

Squats, squats, squats

Squats build strength while also improving balance and stability, so it shouldn’t be a surprise that most football workouts include tons of variations. The Kettlebell Bulgarian squat is one, used by former Green Bay Packers linebacker A.J. Hawk. Numerous variations are also staples in several football-inspired workouts, including box squats and more.

Plus, squats have great implications for everyday life. Building muscles in your legs and back (and really all over) helps to take the stress off your knees. Squats can get a bad rap for being knee-killers, but they’ll actually benefit you when performed properly. Some resources advocate for full-body squats, where you’re going as low as you can go. If your knees are already in bad shape, this might not be a good call for you, but definitely don’t neglect some variation in your typical gym routine.

Mind over matter

Former New Orleans Saints’ quarterback Drew Brees can slam a 420-pound truck tire with a sledgehammer, but that was just one part of his training routine. In most cases, the mental state dictates how successful a training session actually is. The future Hall of Fame quarterback overcame injuries and was known to be the last one on the field during his training days, completing extra 300-meter shuttle runs. NFL players are always looking for that edge to get one percent better each day.

It’s that one percent better that will make a difference on the field during NFL Sundays, and it’s the same mentality that will make sure your workouts keep improving.

Story Reference: https://www.menshealth.com/fitness/a19531639/inside-the-nfls-secret-training-camp/

MOTHER’S DAY Q&A WITH JANICKE

LIFESTYLE

This Mother’s Day we sat down with Janicke Ziemer, who is our Talent Acquisition Specialist. Janicke is of Swedish descent, originally born in Goteborg, Sweden. She currently lives in Thornbury, ON after spending the majority of her life (20 years) in Burlington, ON has been with MOVATI Athletic for four years. She always had a passion for fitness and holds multiple certifications. On top of all this, she is a mother that shares this passion with her children.

Q: Janicke, start off by telling us how many kids you have, and how often you work out with them.

A: I have two amazing daughters. Helena 22, graduating Queens Kin this year. Ellie 20 just completed her 2nd year in Film & Media Studies at Queens. I am a Queens Kin alumni so yes all 3 of us are Queens girls!

Q: What were your daughters like growing up? Did you think they would share your passion for fitness?

A: I had to work hard keeping up with these two as they grew up! They were 2 & 4 when they did their first 1 km running race. Both have completed many 5 km races with me, and Helena even ran the Boston marathon family 5 km! They have skied since they were 3 & 5, avid gymnasts, and figure skaters to start but competitive dance took over and they still dance together on the Queen competitive dance team. In their spare time they hiked with me! I am forever grateful they share my love for fitness and adventure!

Q: What, in your opinion, are your daughter’s greatest strength or what makes them so successful?

A: Both my daughters are very driven and love to cheer each other on. I believe their biggest strength is that they truly love to help each other succeed. They are each other’s biggest cheerleaders. I also love that they can be genuine and silly and laugh at themselves. They share the good and the not so good.

Q: Mothers often talk about feeling guilty for taking time to go to the gym or do a class. What advice would you give to them?

A: I have always worked in the fitness industry, so my girls started going to the gym with me as babies. They would enjoy the childcare at first then started doing kids programs and swimming lessons as soon as they were old enough. They always loved coming to the gym or my studio with me. I never felt guilty going to the gym because my girls were always doing something they liked at the gym or in their own fitness programs while I was working out or teaching classes. They knew the gym was my workplace and happy place. We were all happy to be at the gym! For them it was a treat to come to mommy’s gym! My advice to other moms is to take time for themselves to stay active and fit. Being active and fit is not only being a great role model for your kids but it helps you to be happy and confident which makes you a better mom!

Q: Because you are so active in the fitness community, did that play a major role influencing your daughters’ passion for fitness? How do they like to stay active?

A: I believe my daughters grew up in a very active family and knew nothing else. It was our way of life, so I believe this was a huge influence on them being as active and fit as they are today. No matter how busy they are … and they are definitely busy! They make time for fitness. Even with their busy dance and school schedules, they make a point to have a few “sister sweats” every week. I couldn’t be prouder when they send me an early morning sweaty selfie!

Today they both still ski in the winter, hike up mountains, bike on the trails, dance on the university competitive dance team as well as sweat together at HIIT workouts. In the summer they work out on the beach and SUP with me which makes me more than happy!

Q: What qualities have you passed on to your daughters that you are most proud of?

A: I am more then proud that my girls love to sweat and enjoy working out by themselves, together and with me! Nothing makes me prouder to ski, hike, workout and sup with these two amazing girls.

Q: What is your favourite part of being a mother?

A: My favourite part of being a mom is watching my two girls grow into confident, fit, driven, successful women! And knowing that they are each other’s biggest supporters!

Choose your side and workout like Adonis Creed or Damian Anderson from Creed 3

FITNESS

With another installment of the Rocky franchise ready to hit the big screen on March 3, 2023, Michael B. Jordan steps into the ring for the third time as Adonis Creed and Jonathan Majors makes his debut in Creed III as Damian Anderson. The two actors are set to square off in the ring but put in a crazy amount of work in the gym to pack on the muscle for their respective rolls.

Depending on who you are cheering on, here are the workouts that each actor did to transform themselves into the physical boxing specimens you will witness on the big screen.

Jonathan Majors as Damian Anderson

Straight Arm Lat Pulldown

3 sets
10 reps

Close Grip Pullups

3 sets
10 to 12 reps

Leg Raises

3 sets
8 to 10 reps

Oblique Knee Raise

3 sets
8 reps

One-Arm Dumbbell Row

3 sets
12 reps per arm

Dumbbell Shrugs

3 sets
12 reps

Overhead press

Sets – 3
Reps – 10

Pullups & Chin-ups

Sets – 4
Reps – 12

Dumbbell Bench Press

Sets – 3
Reps – 12

Kettlebell goblet squats

Sets – 3
Reps – 10
Rest – 60 seconds

Forward Lunge

Sets – 3
Reps – 8
Rest – 1 minute

Hip Thrusts

Sets – 3
Reps – 10
Rest – 60 seconds

Michael B. Jordan as Adonis Creed

DAY I

Chest, back & arms

Incline Dumbbell Press

Sets – 3
Reps – 12

Dumbbell Fly

Sets – 3
Reps – 12

Pushups

Sets – 10
Reps – 1-10

Dumbbell Kickback

Sets – 3
Reps – 15

Triceps Pushdown

Sets – 2
Reps – 20
Bench Dip
Sets – 10
Reps – 1-10

DAY II

Biceps, triceps & lats

One-Arm Dumbbell Row

Sets – 3
Reps – 12

Neutral-Grip Pulldown

Sets – 3
Reps – 12

Bent Over Row

Sets – 3
Reps – 12

Dumbbell Curl

Sets – 3
Reps – 12

Barbell Curl

Sets – 3
Reps – 12

Hammer Curl

Sets – 3
Reps – 12

DAY III

Legs + abs Circuit

Dumbbell Lunge

Sets – 3
Reps – 30 SEC. (EACH LEG)

Single-Leg Hip Extension

Sets – 3
Reps – 15 SEC. (EACH LEG)

Leg Curl

Sets – 3
Reps – 12

Romanian Deadlift

Sets – 3
Reps – 12

Squat

Sets – 3
Reps – 12

Crunch Swiss Ball

Sets – 3
Reps – 25

Leg Raise

Sets – 3
Reps – 25

Toe Touch Med. Ball

Sets – 3
Reps – 25

DAY IV

Chest, arms & abs

Sprinter Situp

Sets – 3
Reps – 25

Reverse Crunch Resistance Band

Sets – 3
Reps – 25

Dumbbell Bench Press

Sets – 3
Reps – 15

Bench Dip

Sets – 4
Reps – 20

Dumbbell Flye

Sets – 3
Reps – 25

To customize programming and help you look like your best version of Michael B. Jordan or Jonathan Majors, consult with one of our Personal Trainers in club and complete your Game Plan Session.

You can’t run from your past!

Story Credit: Men’s Health (https://www.menshealth.com/fitness/a41576163/jonathan-majors-workout/ & https://www.menshealth.com/entertainment/a41568343/jonathan-majors-creed-3-body-transformation/) Insider (https://www.insider.com/michael-b-jordan-creed-3-workout-routine-diet-trainer-2023-1)

Train like a Warrior and Conquer your Workout to Look like the New Big Bad of the MCU

FITNESS

Phase 5 of the Marvel Cinematic Universe (MCU) is officially kicking off this month with the release of Ant-Man and the Wasp: Quantumania. Unlike past MCU movies where the focus is on the protagonist, this new phase will focus and build a story around the antagonist who will make Thanos (the previous MCU antagonist from phase 3) look like a piece of cake. Who is this antagonist you may ask … none other than Kang the Conqueror portrayed by Jonathan Majors.

Majors made his MCU debut as He Who Remains—a multiversal variant of Kang the Conqueror—in Loki Season 1. Fast forward to February 17^th, 2023, and audiences will see the commitment Majors’ made to this role putting on 10 pounds of muscle to prepare and transform his body to look like an imposing figure.

How did he accomplish this, you may ask? By waking up at 4:30 a.m. and hitting the gym, then going back to the gym at 7 p.m. This is one of Majors’ workout routines (back focused) that got him ripped:

Straight Arm Lat Pulldown

3 sets
10 reps

Close Grip Pullups

3 sets
10 to 12 reps

Leg Raises

3 sets
8 to 10 reps

Oblique Knee Raise

3 sets
8 reps

One-Arm Dumbbell Row

3 sets
12 reps per arm

Dumbbell Shrugs

3 sets
12 reps

Overhead press

Sets – 3
Reps – 10

Pullups & Chin-ups

Sets – 4
Reps – 12

Dumbbell Bench Press

Sets – 3
Reps – 12

Kettlebell goblet squats

Sets – 3
Reps – 10
Rest – 60 seconds

Forward Lunge

Sets – 3
Reps – 8
Rest – 1 minute

Hip Thrusts

Sets – 3
Reps – 10
Rest – 60 seconds

To customize programming and help you look like your best version of the new big bad of the MCU, consult with one of our Personal Trainers in club and complete your Game Plan Session.

For all time, always!

Story Credit: Men’s Health (https://www.menshealth.com/fitness/a41576163/jonathan-majors-workout/ & https://www.menshealth.com/entertainment/a41576725/jonathan-majors-kang-the-conqueror-warrior-workout/)

The Black Panther Workout: Train like the true warrior of Wakanda!

FITNESS

Are you ready for the highly anticipated release of Wakanda Forever?

We are so excited to see how Marvel Studios will conclude Phase 4 of the Marvel Cinematic Universe (MCU) and how this story fits into the upcoming Phase 5.

In honour of the November 11^th release day of Black Panther: Wakanda Forever, we want you to train like Wakanda’s mightiest hero.

The Black Panther Workout Routine

Training Volume – 3 days per week

Explanation:

There are 3 days of programmed training, but this routine is pretty tough but effective and will leave you sore and wanting more.

What you need to know:

Circuit training means you’re performing movements in groups. If a movement is part of “Circuit 1” it’s part of the grouping of movements that needs to perform back-to-back and then proceed to break and do another set [of those movements] after. 3 rounds of each Circuit and then 2 minute break.

Day 1 – Cardio/Pull/Core

15 min cardio (row, run, bike)
Circuit 1: Box Jumps: 3X20
Circuit 1: Renegade Row Burpees: 3X10
Circuit 1: Jump Rope: 3X1 min
Circuit 1: One Arm Dumbbell Row: 3X10(each)
Circuit 1: Chin Up: 3X10

2 min Break

Circuit 2: Hammer Curls: 3X10
Circuit 2: Pull Up: 3X10
Circuit 2: Wall Slide: 3X10
Circuit 2: Toes to Bar: 3X10
Circuit 2: V-Ups: 3X20

2 min Break

Circuit 3: Wall Plank Hold: 3X1 min
Circuit 3: Walk to Plank: 3X10
Circuit 3: Reverse Superman Hold: 3X1 min

Day 2 – Cardio/Push/Core

15 min cardio (row, run, bike)
Circuit 1: Box Jumps: 3X20
Circuit 1: Thrusters: 3X10
Circuit 1: Jump Rope: 3X1 min
Circuit 1: Dumbbell Bench Press: 3X10
Circuit 1: Push ups: 3X20

2 min Break

Circuit 2: Dumbbell Fly: 3X10
Circuit 2: Dips: 3X20
Circuit 2: Dumbbell kickback: 3X10(each)
Circuit 2: Diamond Push Ups: 3X10
Circuit 2: V-Ups: 3X20

2 min Break

Circuit 3: Wall Plank Hold: 3X1 min
Circuit 3: Walk to Plank: 3X10
Circuit 3: Reverse Superman Hold: 3X1 min

Day 3 – Cardio/ Legs/Core

15 min cardio (row, run, bike)
Circuit 1: Box Jumps: 3X20
Circuit 1: Clean + Squat + Press: 3X10
Circuit 1: Jump Rope: 3X1 min
Circuit 1: Deadlift: 3X10
Circuit 1: Pistol Squats: 3X10(each)

2 min Break

Circuit 2: Goblet Squats: 3X10
Circuit 2: Walking Lunges: 3X10(each)
Circuit 2: Single Leg Deadlift: 3X10(each)
Circuit 2: Hip Thrust 3×10
Circuit 2: V-Ups: 3X20

2 min Break

Circuit 3: Wall Plank Hold: 3X1 min
Circuit 3: Walk to Plank: 3X10
Circuit 3: Reverse Superman Hold: 3X1 min

To customize programming and help improve the strength, stability, and flexibility, consult with one of our Personal Trainers in club and complete your Game Plan Session.

WAKANDA FOREVER!

Canadian Athletes ‘Break the Bias’ and Score Gold

LIFESTYLE

On March 8^th, we celebrate International Women’s Day. The theme for this year is ‘Break the Bias.’ The past few years Canadian female athletes have broken barriers, and they did it again at this year’s Olympics in Beijing.

Image: Captain Marie-Philip Poulin celebrating her first period goal. Photo by Mark Blinch/COC

Team Canada’s Long Track Speed Skating female team, consisting of Ivanie Blondin, Valerie Maltais and Isabelle Weidemann, won gold in the women’s pursuit making it Canada’s first Olympic medal in the event in 16 years! They did it by posting an Olympic record time of 2:53.44 in the final against Japan.

This trio had some setbacks as they fell second place in the quarterfinals and started a little slower than the Dutch in the semifinals, but did not give up and with determination, they were able to pull through and managed to get their spot in the finals.

For Weidemann, this is her third medal of Beijing 2022, adding to the silver she won in the 5000m and her bronze in the 3000m. She is Canada’s first triple medallist of the Games and is the second Canadian to ever to collect a set of gold, silver, and bronze medals at one edition of the Winter Games.

Another accomplishment we need to highlight is our TEAM CANADA Women’s Hockey team taking home the gold. They celebrated a 3-2 win over the United States in the finals. Even with stiff competition each Games, this marks Canada’s fifth gold in women’s hockey at the Olympic Games.

Shout out to Captain Marie-Philip Poulin who scored twice to lead Canada to their 3-2 win. Not only was Poulin a star, the goalie, Ann- Renee Desbiens, stopped 38 of 40 shots! Congratulations to this team, we are sure this was quite the celebration.

Fun Fact: Ever since women’s hockey was added to the Olympic program in 1998, Canada and the United Sates have met in six of the seven gold metal matches. During the 2002 USA vs Canada ice hockey match for women’s gold, Canada won. However, at the World Championships, the rivalry has recently been dominated by the USA who have won 7 of the last 9 World Championships. United States has won 4 championships in a row. The United States lost to Team Canada 2-1 while outshooting the Canadians 45-23 in a group stage matchup in the 2018 Olympic games.

Main Image: Team celebrates gold medal in the team pursuit at Beijing 2022. Photo by: Andrew Lehodynski/COC

Make a List of Goals Instead of Resolutions!

LIFESTYLE

This year instead of making a New Year’s Resolution make a list of goals you hope to accomplish.

Why goals instead of resolutions? The difference is in the definition!

The definition of a resolution is “a firm decision to do or not to do something” whereas the definition of a goal is “an aim or objective that you work toward with effort and determination.”

When we make resolutions we often feel let down if we do not achieve them. How many times have you made a New Year’s Resolution only to feel defeated in the weeks that follow because you didn’t stick to it. When we feel like we have let ourselves down it can spiral into feelings of defeat and affect our confidence in our ability to accomplish anything.

A goal on the other hand is something we know we can continue to strive for. Goals allow for setbacks and the ability to refocus and continue to work toward achieving them – even if that means it takes months or even years to accomplish. Goals can be modified as our lives and environments evolve and goals can build on one another. Setting smaller goals to help you reach a much larger goal is an effective strategy for ultimately getting to where you want to be.

What are YOUR goals for 2022?

Are you trying to declutter? Eat healthier? Exercise more? Start a new career? Or maybe you are trying to do a little more self-care? Put your intentions out to the universe by writing them down in a journal, make a vision board, or create a goal list. Having your goals visible and reviewing them often helps to keep you on track.

Set goals that are specific, measurable, and most importantly realistic. And remember – your goals are unique to you and your life.

We wish you a happy, healthy and goal achieving 2022!

2020 gift ideas for fitness enthusiasts

LIFESTYLE

For some, 2020 has been about developing healthy habits while for others it may have been a year to pause and take some time to focus on other areas of their life. With the gift giving season just around the corner you may want to surprise your loved ones with a gift to align with their goals.

Fitness Journal or Activity Tracker

2020 has been the year of shifting priorities, but even if their gym is closed or they are not attending as often, there are many ways to still stay accountable to healthy living. You can pick out a nice journal for logging exercises, water intake, mindfulness practices and so much more! It’s a great reflective tool for anyone wanting to spend more time focusing on themselves.

Alternatively, if budget allows, an activity tracker can be a motivational tool to get generally sedentary people to start moving around and walking in their day. As the weather gets colder and we continue to stay home, this may be the perfect gift for anyone in your life!

Virtual Personal Training Sessions

If your gift recipient is a MOVATI member currently staying at home and wanting that extra push, our personal training teams are offering virtual sessions! Get all the benefits of personal training from the comfort of your own home. They can be sure to start the year off on the right foot by staying active and supporting their immune system into 2021.

Virtual Personal Training is now only $239 for 4 sessions, for more details visit: https://movatiathletic.com/live-classes/online-training/

A meal from a local restaurant

Nothing says I appreciate you like a nice warm meal especially for your super active family and friends. The 2020 closures have also likely affected your favourite local restaurant, so why not gift a meal to someone while also giving the gift of business to someone who may be struggling to stay open.

Even if you’re distancing yourself you can always order a meal through a delivery app to arrive right at their door!

This holiday season may be a little different than usual, but we can still express our love and gratitude in different ways and with small tokens of appreciation or gifts to help them reach their goals.

We hope everyone ends the year with a positive mindset and continues to do everything they can to stay healthy and safe throughout!