CoreStrong is designed to be a low-equipment program, with exercises that you can do at home. It's important to remember that we are resetting our cores from the inside-out, and this means changing the way we move and train for a bit. CoreStrong: Foundations is designed to be a progressive training program, and is designed using proven healing methods that I've used with my athletes for over 15 years. While you are welcome to use your gym membership for the Functional Training workouts, I encourage you to take a break from your regular training routine, at least for Stages 1 and 2 of the program. When we get to Stage 3, you will start incorporating more traditional training back into your plan, which would include group fitness classes, cardio equipment and the like.
Of course, I can't force you to do this, but in my experience, my clients have had more success when they don't push the process. If you have questions about this, please reach out to me on the Facebook Group Page, or schedule a coaching call, and I'll be happy to review your specific need!
For the Functional Training:
Functional training uses bodyweight, bands, and some dumbbells or kettlebells. Below you will find some suggestions of equipment that you should have access to in order to complete the program.
Here are some equipment suggestions for Functional Training workouts:
- 2-3 Different Dumbbell Weights (in pairs)
- 1-2 Kettlebell Weights (can be single)
- Resistance bands or tubes
- Stability Ball
- Fun Extras:
- BOSU Ball
- TRX/Suspension Trainer
- Medicine Ball or Slam Ball
Restorative Exercise and the Movement philosophies promoted by Nutritious Movement are foundation principles of CoreStrong. We believe the health is holistic, and the movement and balanced nutrition is at the heart of staying active and pain-free. Our day is focused primarily on all-day movement and exercises to off-set our overuse patterns (sitting, standing, training, etc.), with fitness and sports training being secondary. Our circle of movement is as follows:
CoreStrong is rooted in Restorative Exercise, and the Vital Core 3x3s should be the main focus of your day. Your Functional Training or Training Path workouts should NEVER take priority over the Vital Core 3x3s. I suggest doing these before workouts, after workouts as a cool down, or as a restorative part of your day is recommended. Also, WALKING is a core exercise and you should fit in 30 minutes or more, in addition to any fitness or sports training that you do.
Here are some equipment suggestions for the Restorative Exercise workouts:
- Nutritious Movement Equipment Set
- Half Foam Roller*
- Yoga Strap and Block*
- *these are all included in the Equipment Set
- Yoga TuneUp Balls
- 9-inch Inflatable Ball
At Move-Heal-Play, we follow a balanced eating plan where rainbow vegetable and lean protein make up the foundation of our plates. While we do encourage both fat and carb intake (including whole grain), it's important to realize that there is no one-size-fits-all protocol when it comes to these two macronutrients. As a Women's Functional Nutrition and Health Coach, I will present a variety of lessons regarding how nutrition and movement affect our hormones and the goals that we may be working for. These lessons will range from weight loss to sports performance, to health conditions (adrenal fatigue, PCOS, perimenopause & menopause, etc.). It is best to explore how your body responds to foods and different macronutrient balances, as well as nutrients such as gluten, dairy, and soy. I try to accommodate as many different eating philosophies as I can. If you have questions about the nutrition suggestions, please reach out to Beth on the MoveHealPlay Inner Circle or in the comments sections in the course.
Finally, MamaSport recognizes that we're all in different seasons of our lives, and with each season brings a different set of challenges. Finding our identity and understanding how to fit our goals into the demands of family and work life can be challenging. CoreStrong includes several lessons and exercises to help you find balance in your current season. While you are not required to complete these exercises, I encourage that you give it a try. It's amazing how much stepping back and examining your goals and dreams, and how they fit into what else your life demands, can bring on immense clarity.
Let's Get Started
Now that you've read an overview of CoreStrong, it's time to get started. If you haven't joined the Move-Heal-Play Inner Circle, please make sure you do so ASAP. I look forward to meeting you and getting to know you more!