Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
Here we are - we made it! Our final day in our 21 day Functional Movement challenge. Today is our WALK day - and I have an activity for you to do while you’re out walking …
REFLECT.
Your goal today is 20-30 minutes of intentional walking, indoors or out. You choose. But plan for a good walking session today - feeling your feet pressing through the floor, swinging your arms, breathing, and enjoying the movement.
And while you’re walking - I want you to dig deep. Reflect. Think about the past 21 days. Think about how you moved and felt before we started. Think about the transitions that you’ve made these last 3 weeks - the progress - the improvements. Think about any struggles you had - and if/how you moved through them. Think about the times you wanted to quit. Did you? Did you stop? Did you come back and keep going? You’re reading this right now - so that tells me you’re still here :)
Think about the changes we’ve been able to make together over the last 21 days. And then think about what you would like to do next.
I’ve mentioned a few times now about our next step that we’d love for you to take - and that’s joining our Functional FIT online fitness program. We’ve gotten you started on your journey through this challenge - now it’s time to jump into a full fitness program. You’re ready for it - and we’d love to have you. Interested in learning more? Let’s chat about it. Comment below or message me.
Whatever you choose - whether to move forward with Functional Fit or not, I just want to give you a big, massive shoutout! You took the steps to get started - to work on something for YOU. To improve your health. And I just want you to feel super proud of yourself for doing that! Congrats to you for getting here :) You truly are awesome!!
Comment below after your walk & reflection today … and let us know what you enjoyed most about this challenge. Got suggestions for our next one? We’d love to hear!
A million thank you’s and high fives for being on this journey with us :)
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We’re twisting into day 20! Yeay our final stretch - the last 2 days are here!! Today we ROTATE, and ANTI-rotate! Then we have just 1 more day after this … sooooo proud of you for getting here - for sticking with it - for showing up! YOU are awesome for being here!
Today’s workout:
~ Wood choppers
~ Twisting Tap Backs
~ Plank shoulder taps
15 reps on each side - 4 times through. Check out the video for the form check!
Focus on the twisting - on the upper body splitting through the core and turning away from the lower body. Twist & rotate. Then in the plank, focus on control, stabilization and anti-rotation. You’ve got this!
Then what’s next? Tomorrow is our last day :( We’ve been having so much fun with these 21 days of functional movement. Have you been feeling different moving through your days? Have you felt stronger & more in control of your movements and activities? Did you move with more intention? Did you feel safer and move with less pain?
These are all things that should come from functional movement training. But here’s the thing - just 21 days may not totally get you there. It’s definitely a great start - but it really is just that - a START.
I’d love to invite you to join us in our Functional Fit online fitness program. This program takes what we started here, and pulls it all together in a full workout program. It’s a progression - next level to what we started here. And I think you would be just perfect for the program, and I know it would really help to keep your functional movement skills building and progressing.
Interested in learning more? Comment below or message me. I’ve got more deets to share with you. But first - let’s get ROTATING! Go blast out today’s workout :)
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Friday is LUNGE day - our last lunge day of this 21 day challenge. Let’s lunge right into it ….
With our lunges - remember to focus on the INstability of it. Feel your balance being challenged - tighten up your core, lunge on railroad tracks (instead of a tightrope) and think tall & tight through your body. Practice moving with 1 foot in front of the other, lowering and lifting back up.
Today’s LUNGE workout:
~ Reverse lunges
~ Side lunges
~ Step ups
15 reps each side - 4 times through. The videos are here if you need a refresher on form …
Go blast out your lunges, then comment below. We want to hear from you - we want to celebrate you for getting through your final lunge day! Post an emoji of how excited you are right now …
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Let’s PUSH through! We’ve got only 4 days left in our 21 day functional movement challenge. Just 4 more days! Keep pushing. Keep showing up. Keep up the effort - right through the end and beyond …
Today’s PUSH workout:
~ Push Ups - from your knees or toes
~ Shoulder press
~ Triceps kickback
15 reps each - 4 times through. That’s a lot of push ups! But I believe in you - go get ‘em done :) Comment below when you’ve finished so we can give you a massive shout out!
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Squat day - YEAY!! Today we are practicing our functional skill that helps us get down and back up again. How many times a day do we do this? LOTS!
How do you feel about your squats now that we’re in week 3? Have you been noticing a difference when you sit & stand back up? Feeling stronger? Are your knees perhaps feeling a little less pressure? Hope so! The good news … we get to practice our squats again today :)
Wednesday’s SQUAT workout:
~ Bodyweight Squats
~ Sumo squats
~ Wall sit (60 seconds!)
Blast out 15 reps each - 4 times through!
Comment below and we want to hear how you feel about sitting down and getting back up now. Are you feeling the difference? Are you more present in the movements in your day? Are we having FUN with our squats yet? Comment below - we want to hear from you ..
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Day 16! Let’s gooooo …. I really hope these daily posts keep PULLING you back in and are helping you to keep going through this challenge. (Lol- did you see what I did there? I PULLED you in! Haahaa - we must be in PULL day!)
Here’s the thing with our functional skills friends - they need to be practiced intentionally - continually. We need to keep reminding our bodies how to properly do these movements - so that we can stay functioning at our best. We’re now in week 3 - this is our last week of this challenge. Have you started thinking about what to do next week to keep going with your progress?
We don’t want to end the functional movement party after this week. So - we’ve created a full online fitness program to take what we’ve started, and build on it! I’d love to share with you all the details of my full fitness program called FUNCTIONAL FIT. I’ll be sharing more details over the next week - but wanted to give you a heads up that we’ve got the plan already for what to do next - to keep the party going - to keep practicing these skills, and more! TO up the challenge :)
But first - we’re going to PULL in today’s workout …
~ Bicep curls
~ 1 arm back rows
~ Back flies
15 reps for each exercise! 4 times through! Watch the video for the How To’s …
You are getting stronger and stronger with each rep! Do you feel it? Comment below when you’re done …
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Hooray! We’ve made it to week 3! We’re getting stronger together - we’re working on our functional movement skills together! I hope you’re enjoying being a part of this challenge as much as I am enjoying hosting it! And I really hope you’re feeling the difference as you go through your days.
And here’s the great thing - we have another week ;) Another change to work on our skills and continue to get better - continue to practice and work on our form. So let’s jump right into our HINGES …
Monday’s HINGE workout:
~ Good Mornings
~ SL hinge to balance
~ Deadlifts
Ready for the exciting news?? It’s week THREE! That means we get to UP the challenge even more! For week 3 … we’re upping to 15 reps … and adding an extra round. 15 reps - 4 times through ;) You’ve got this …
I’m posting the videos again so you can continue to watch the moves in action each day. Check in on the form, and get hinging.
Comment when you’re done - and let us know what WINS you’re seeing or feeling as you’ve been going through your days. What’s something positive that has come from this challenge? We want to hear and celebrate you :)
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Active recovery day!! We’ve made it to the last day of week 2 - whoop whoop! Today our skill is to WALK.
Walking is not only our most basic and vital functional skills - but it is so so so good for you - both physically and mentally. Just think - how amazing do you feel after a really good walk? It is powerful! I don’t think anyone has ever regretted going for a nice walk.
Inside or outside - you choose. If the weather is nice - get outside and enjoy the fresh air! Soak up the vitamin D while you do something GOOD for your body and health. If it’s not so nice out - go to the mall! Mall walking is so fun too!
However, you choose to do it is awesome - just be sure to get it done. The goal is at least 15-30 minutes of intentional walking today.
We want to see where you’re walking today … snap a selfie and post it below …
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Week 2 is almost done! You are doing amazing consistently showing up each day and training your functional movement skills. And the more you show up and put in the work, the more you’ll reap the rewards. Daily activities are getting easier and safer :)
Your movement skill for Saturdays is ROTATE! So let’s get twisting …
Today’s Workout:
~ Wood choppers
~ Twisting Tap Backs
~ Plank shoulder taps
Let’s rock out 12 reps of each exercise - on both sides. 3 times through.
Your note for today - we’re focusing on rotating through the first 2 moves - and ANTI-rotation in the 3rd.
For the choppers and the twists - feel the separating of the lower and upper body - and the rotation happening through the core. Then - in the taps, focus on NOT rotating! Focus on your body staying perfectly parallel to the ground as you transfer your weight from side to side in your plank.
Comment below when you’re done - let us know how the workout went, and how you’re spending your weekend :) Any super fun plans??
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Yeay it’s FRIYAY, friends! We’re crushing this challenge - getting stronger each day - making our daily living easier and safer. Are you feeling a difference as you go through your days? Are you feeling more confident in your activities? Well - let’s keep the party going … and head into LUNGE day!
Today’s Workout:
~ Reverse lunges
~ Side lunges
~ Step ups
12 reps on each side - 3 times through! Watch the video for deets …
The important point to remember is no pressure on your knees! Ensure that you have great alignment with your knees tracking towards your toes - but never past. And - keep your core braced to help with balance.
Comment below and let us know which one of these 3 moves was your fave today …
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Hey there, I’m Nikki!
Fitness coach, Pilates and Yoga teacher. My deep-seated passion and commitment is helping you to achieve your health and fitness goals. I am not just your fitness coach, I am also your friend, your ally and most importantly your fitness BFF!
My aim is to help you unlock your full potential, both physically and mentally. Whether you want to build strength, develop flexibility and mobility, or shape your ideal body, I will provide you with all the necessary tools and support to help you achieve your success!