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Holistic Nutrition // Tag

Tag based archive
21 Jul

Congratulations Durham Region, we made it. Phase 3 is here!

Now, that being said, let’s not get overly excited. There is still work to do to keep this virus at bay but in the meantime, we have the green light to get our programs rolling for everyone and help all of our Move365 community get back to focusing on their health, fitness and performance.

As with the rest of the world, everything is different. This includes how we are doing things here at Move365. Rather than running our regular programs we are going to ease into everything carefully, for the sake of our team and for each of you. Introducing the Move365 Don’t Call it a Comeback, Camps for adults and youth.

6 Week Camp Program Aug 4-Sept 13

Please see below for full details on our Adult & Youth Don’t Call it a Comeback, Camps! But before we outline the details, here are a few updates on what to expect at move365 when you come back.

Move365 is Not a Gym

We don’t expect everyone to be back to full go right away so you can expect the coaches will be easing everyone back in to their programs based on where they/you need to be.

Clean up on aisle 6!

In accordance with regulations and with what we feel offers the best standards for health and safety, your experience at Move365 will include the following changes:

  • Enter through the front door at 104 Byron Street
  • Sanitize hands
  • Face coverings must be worn in the entrance and common areas (but not in training centre once you can ensure physical distance)
  • Check in at the front desk includes health screening & temperature check each day
  • One way traffic flow through main hall to training area
  • The downstairs area, washrooms and showers will be OPEN for Phase 3 however only one way traffic on the stairs and maintain physical distance in dressing room area
  • Maximum Small Group sizes of 8
  • Make you way to your station/rack of choice and wait for coach instructions
  • Manage all equipment you need and keep at your station until end of session
  • Move. Lift. Learn. Get better!
  • Clean all equipment used
  • Celebrate with virtual High 5s
  • Exit through side door only
Training Station space is 11+ feet between each person

Don’t Call it a COMEBACK, CAMP!

We have had great success with our athlete groups over the past few weeks and are hoping to hit the ground running for all of our adult and youth groups as everyone feels ready to get rolling. We will be offering a modified schedule of our usual classes for adults and youth as well as new Virtual Live classes for those who are not ready to head inside.

Virtual Move365

Throughout the shutdown Coach Michelle kept everyone moving with free, live Instagram workouts and we tried to keep everyone informed and active through our social media platforms as well a our Move365 Online Training App. As we evolve into this new frontier, we recognize that not everyone is ready to come back to inside. People are working on completely different schedules, they do not have child care available, and many have set up pretty sweet home gyms over the last 6 months. This also means many prefer to continue some/all of their workouts at home for the foreseeable future.

With this in mind we will have a menu of Virtual Coaching and Training Options including Virtual Live Classes (starting with 3x per week), On-demand Virtual Classes (recorded from the live classes), including access to all previous virtual classes, and ongoing training options from our Move365 Online app.

The Virtual Live Classes Schedule will begin the week of Aug 3 as part of our 6 week Comeback Camp!


Don’t Call it a Comeback, Camp

Aug 4-Sept 13

Adult Small Group Programs

The 6 Week Comeback Camp will take you through a coached progression of our core foundational adult classes as we work to help get everyone moving well again, every day. Please see below for the weekly schedule overview or visit our ADULT PROGRAMS PAGE for full class descriptions.

6 week Adult Camp Fees   

@Move365 Small Group Sessions    

2x/week $299   3x/week   $350

Virtual Live Classes (Only)

              2x/week $180 3x/week $225

On-Demand Only                        $75

Comeback Combo (all access)   $475

*Prices do not include HST

Adult Comeback Camp Schedule Grid

 

Youth Small Group Programs

The 6 Week Comeback Camp will take each kid through a coached progression  of our core foundational youth classes based on their age, experience, and athletic goals in order to help them learn to move better, understand proper mechanics of movement and give them a fun, challenging experience that will hopefully lead to a lifelong appreciation for health and fitness and perform better in their sport and/or in their daily life. Please see below for the weekly schedule overview or visit our YOUTH PROGRAMS PAGE for full class descriptions and youth development philosophy.

Don’t Call it a Comeback, Camp Aug 4-Sept 13

Youth Small Group Programs 6 week Comeback Camp        

Fundamental Development 60 min (ages 10-11)

2x/week $240

Essential Development 60min (ages 12-13)   

2x/week $240     3x/week $270

Advanced Athletic Development 75m (age 14-17)       

2x/week $300                 3x/ week $375

*Prices do not include HST

Youth Comeback Camp Schedule Grid

We could not be more excited to be back coaching and helping all of our Move365 community get moving.

If you have any questions or would like to register for any of the Comeback Camp options, please give s a call at 905-217-0664 or email jeff@move365.ca

#BetterTogether


02 Jan

By Jeff Roux B.P.E; CSCS

As we reach another new year it is the perfect time to re-boot, re-charge and re-focus on many areas of our lives. It is the perfect time to hit the re-set on all lifestyle habits that can have a negative impact on your physical and mental health and performance. Nutrition, sleep, exercise, and work/school-life balance all must be managed effectively in order to keep getting better every day.  It the perfect time to establish a new routine and FOCUS on you!   

Those who understand the importance of health and fitness understand that being more active and healthy when we are young allows us to handle more, physically and mentally, as we age than was previously thought. As more people understand the importance of holistic nutrition and purposeful, functional, athletic exercise we will continue to improve the outcomes of our health and performance as we age.  

“If you have a body, you are an athlete.” – Bill Bowerman (coach, innovator, Nike co-founder) –

“If you have a body, you are an athlete.”

We believe everyone is an athlete, everyone can move more athletically, and everyone can benefit from taking a more athletic approach to their health, fitness and performance. This philosophy and purpose guides everything we do and allows us to help encourage our clients and athletes of all ages and skill levels to think, live and train like an athlete as well. This means setting goals, creating a program with purpose and practical application to each person’s sport or activities of choice and, most importantly to each person’s life. We must consider individual strengths and weaknesses, injuries and dysfunctions that may restrict certain movements, schedules and other limitations that may inhibit success. 

Whether it is an athlete re-setting their off-season training program as a new season begins or an active adult starting (or re-starting) a new fitness program, the most important step is the first one. Find something that motivates you to get moving, stay moving and keep moving better.

Find Your Why!

The question that everyone must consider when performing any exercise or drill is simple, why? Why am I training? Am I preparing for a specific sport, am I trying to improve specific skills or improve physical limitations? Am I trying to be healthier and more active to be a better role model for my kids or am I just trying to be healthier and happier for me?

What is your why?

Once you know the big picture you can ask the same question when it comes to programming and the details of each specific training sessions and each specific exercise and movement pattern. Why am I choosing this particular exercise? Why am I doing a specific number of sets and repetitions? What is the purpose of each movement? Will it make me better, or just make me tired?

Anyone can train hard and push to or beyond their limits in a given training session. A true training program should always have a plan and a progression. High Intensity training programs are all the rage as they offer quick, efficient, challenging workouts and can be an excellent part of a training program if prescribed and progressed properly. They have a lot of sex appeal but often the intensity and effort of the workout supersedes the purpose, progression and performance efficiency? Not to mention the injury potential that exists when good technical execution is by-passed for those last few seconds or reps. Following a purposeful, progressive program that has a specific objective, a planned progression and ongoing correction and evaluation will always result in more long-term success than random acts of exercise.    

The Secret Recipe for Athletic Performance

Quality movement is the root of athletic excellence. It is also the key to optimal health, fitness and performance. No matter how fast, how strong or how fit you are, if there are flaws in your movement patterns, inefficiencies or dysfunction anywhere on the movement spectrum, it can lead to poor performance in your sport or your life, or to potential injury. We want to build better movers, better athletes and better performers. We are here to teach and refine movement, to inspire people to move, to coach them to move better, and motivate them to move every day.

There is a lot more to efficient, effective athletic performance than simply pushing physical limits before the proper technical skill is learned. I’ll let you in on a little secret. Training the muscles is easy. Training hard is easy. Training often is easy. Training Smart; learning HOW to move properly and creating quality movement patterns is the hard part. This includes everything from establishing an efficient running gait, learning to stickhandle and shoot on the ice, and perfecting your tennis serve, to learning how to decelerate and change direction on the soccer pitch, and how to properly squat in the weight room.

The brain learns movement patterns quickly and it learns bad ones just as fast, and sometimes even faster, than good ones because dysfunctional movement patterns offer shortcuts and allow the brain to simply hide other dysfunctions that have occurred from injury, mobility restrictions or other inefficient patterns that have already been learned poorly.

Move, every day

FOCUS

As individuals get older, move less, sit more and spend more time ensuring the kids make it to their practices and games than making time for their own strength and conditioning, the ability to move well is inhibited. Injuries and movement dysfunctions begin to settle in and many people put off finding ways to get moving well again. Typical gym programs promote stepping on a specific machine (Treadmill, Elliptical, bike etc.) and heading down the road to nowhere on machines that do most of the work. People need to actually move in order to move better. Improving athletic mobility, maximizing joint stability and enhancing the ability to run, jump, skate, ski, hike, garden, and just play with your kids comes from moving more and moving better.

Whether you are an elite athlete or a stay at home mom, everyone can benefit from moving better. Movement is simply about taking muscles through a full, functional range of motion and expanding that range of motion. It is about stabilizing the joints to handle deceleration and direction changes without injury. It is about developing explosive muscle firing patterns to accelerate quickly and change gears efficiently. It is about developing a variety of energy systems from short burst anaerobic to long duration endurance. Movement challenges your body to stop and go and challenges your heart and lungs to adapt to a variety of conditioning intervals and intensities. Improving you movement will help you perform better in sport and in life.

Lift

 It is exciting to see strength training growing in popularity over the past few years and to see adults getting excited about getting stronger. One thing that people must realize when it comes to training strength is that moving load is in itself a movement skill and there are many elements that must come together to execute strength training technique besides moving weight up and down. If you cannot perform a movement properly in the first place and you load it and try to move it when it is heavier, injury is inevitable. Athletes must be able to execute proper movement patterns and muscle firing patterns in order to get stronger. People often love training the beach muscles (arms & chest) but don’t spend enough time training the stabilizer muscles (Core, Shoulder girdle, hamstrings, Upper back) that support and leverage athletic movement and protect the body from injury. First, learn to move the load properly, only then you can load, lift and challenge the movement in different ways.

FOCUS!

Recover

No matter how hard you work, recovery is when the magic happens. Getting enough rest, getting enough sleep and fueling your cells with proper nutrition and hydration help maximize digestion and allow enzymes, hormones and all of the organs in your body run efficiently. This is what allows us to adapt to exercise, deal with stress and continue to improve our health and fitness as we age. You can’t outwork poor nutrition or poor sleep patterns. This is when the body adapts, re-charges and gets better. 

Repeat

No diet, lifestyle changes, or training program will work for the long term if it is done is short doses. Our bodies and our brains crave routine and function best when we have consistency in our patterns of exercise, sleep and nutrition. Developing a purposeful and consistent routine that works for you, allows our systems to stabilize and focus on performing at the highest level possible every day. When this happens health and performance will take care of themselves and we can focus more on being in the moment, having fun and enjoying the journey along the way.

This year as we kick off 2020, focus on finding the routine and lifestyle habits that fit your needs, help you reach your goals, energize and inspire you to move, every day. This year, focus on you!

Please visit our program pages for more information on Active Adults and Youth Fitness and Athlete Development.

Happy New Year!

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