Functional Fitness Explained

FUNCTIONAL FITNESS EXPLAINED

Issue #26
Happy Thursday!

In this issue, we explore the benefits of functional fitness, focusing on exercises that enhance daily movements and overall physical strength. Discover a refreshing Blueberry Coconut Frozen Yogurt Popsicle recipe to cool off this summer, and join our 7-Day Walking Challenge to boost your daily activity. We hope you find this issue resourceful!

QUOTE TO CONSIDER

"Longevity isn't simply about increasing the number of years you live, but enriching the quality of those years."

COACHES CORNER

COACH JOSE
Certified Personal Trainer

🎙 Listen To: The Huberman Lab podcast Episode 182 featuring Dr. Gabrielle Lyon: "How to Exercise & Eat for Optimal Health & Longevity." Dr. Lyon, a board-certified physician specializing in geriatrics and nutrition, offers invaluable insights into how diet and exercise impact muscle health, longevity, and overall well-being. This episode is essential listening for anyone seeking evidence-based strategies to enhance muscle function, overall health, and longevity.

COACH EMMA
Certified Personal Trainer

📚 Read: If you're overwhelmed by all the health and fitness information, "Outlive: The Science and Art of Longevity" is the perfect read. This book does an outstanding job of distilling everything you need to know to live a long, healthy life. This aligns perfectly with our mission at Self Revolution Fitness to promote comprehensive wellness strategies.

WORKOUT OF THE WEEK

👟 7-DAY WALKING CHALLENGE
Summer Fitness Series

Increase your steps this week by completing a simple 7-day challenge to get you outside and enjoying the fresh air. Commit to walking for 30-45 minutes each day for the next seven days. Here’s how to track your progress and set goals:

Challenge Details:

1. Daily Walk: Aim to walk for 30-45 minutes every day for the next 7 days. This will help you establish a routine and gradually increase your activity level.

2. Track Your Steps: Use a fitness tracker, smartphone app, or pedometer to record your steps. If you don’t have a step-tracking device, simply set a timer and focus on completing your goal time each day.

3. Increase Your Steps and Time:

   • Steps: Each day, try to increase your step count by 250-500 steps. For example, if you start with 4000 steps on day one, aim for 4250-4500 steps on day two.

   • Time: Alternatively, if you prefer to focus on time, add 2-3 minutes to your walking duration every other day. Start with 30 minutes on day one, then walk for 32-33 minutes on day three, and so on.

Challenge Tips:

• Choose scenic routes or explore new paths to keep your walks interesting.

• Invite family or friends to join you for extra motivation and enjoyment.

• Stay hydrated and wear comfortable walking shoes.

• Listen to music, podcasts, or audiobooks to make your walks more enjoyable.

By the end of this 7-day challenge, you’ll have increased your daily steps and spent quality time outdoors.

FUEL YOUR WEEK

🫐 BLUEBERRY COCONUT FROZEN YOGURT POPSICLES
Summer Recipe Series

Nutrition Information (Approximate):

• Contains Dairy

• Calories: 230 | Protein: 14g | Carbs: 43g | Fat: 2g

• Recipe Makes: 3 servings

Ingredients:

• 2 tbsp Honey

• 2 cups (290 g) Blueberries, raw

• 1 cup Greek yogurt, vanilla, nonfat

• 1/2 cup Coconut milk

• Optional: 1/4 cup (20 g) Shredded coconut (for texture)

Directions:

1. Blend the blueberries until they reach a smoothie-like consistency.

2. Transfer the blended blueberries to a large bowl. Stir in honey until well combined.

3. Add Greek yogurt, coconut milk, and shredded coconut (if using) to the bowl. Gently mix until everything is evenly distributed, maintaining a marbled effect with the yogurt and berries.

4. Pour the mixture into popsicle molds, filling each mold to the top.

5. Insert popsicle sticks into each mold. Freeze overnight or for at least 6 hours until fully set.

Tip: For easier removal, briefly run the popsicle molds under warm water before pulling out the popsicles. Adjust the nutritional values based on the specific brand and type of ingredients used.

BEYOND THE BENCH

🏋️ FUNCTIONAL FITNESS EXPLAINED
A Comprehensive Breakdown

You might have come across the term functional fitness before, but what does it really mean? Simply put, functional fitness involves training your body to handle real-life activities more effectively. Unlike traditional workouts that focus on isolating specific muscles, functional fitness emphasizes movements that engage multiple muscle groups and mimic the actions you perform in daily life.

Key Aspects of Functional Fitness:

1. Movement Patterns Over Muscle Groups: Instead of isolating muscles, functional fitness focuses on movement patterns. Exercises like squats, lunges, and push-ups engage multiple muscle groups simultaneously, promoting better coordination and balance.

2. Core Strength: A strong core is essential for functional fitness. Core exercises, such as planks and rotational movements, support your posture, stability, and overall strength, crucial for both athletic performance and daily activities.

3. Flexibility and Mobility: Functional fitness routines often include dynamic stretching and mobility exercises. This helps maintain flexibility, keeps joints healthy, reduces the risk of injury, and enhances the range of motion.

4. Balance and Coordination: Balance and coordination are key components of functional fitness. Exercises like single-leg stand or stability ball workouts challenge these skills, reducing the risk of falls and improving your ability to perform complex movements.

5. Full-Body Integration: Functional fitness workouts engage the entire body rather than isolating specific muscles. This leads to more efficient workouts, improved muscle coordination, and a balanced physique.

Functional Training Exercises for Beginners:

1. Squats: Squats are a fundamental exercise in functional fitness. They strengthen the legs, core, and lower back, replicating the movement of sitting and standing.

2. Lunges: Lunges improve balance and coordination while targeting the legs and glutes. They mimic movements like stepping forward and kneeling.

3. Push-Ups: Push-ups engage the chest, shoulders, triceps, and core. This exercise simulates the pushing movement used in many daily activities.

4. Planks: Planks are excellent for core strength. They help stabilize the spine and improve posture.

5. Step-Ups: Step-ups mimic climbing stairs and strengthen the legs and glutes while improving balance.

Benefits of Functional Fitness:

1. Improved Everyday Performance: Functional fitness trains your body to handle real-life activities more efficiently. Tasks like lifting groceries, climbing stairs, or playing with your kids become easier and more enjoyable.

2. Enhanced Athletic Ability: By improving overall physical performance, functional fitness benefits athletes and fitness enthusiasts alike. The focus on movement patterns, core strength, and balance translates to better performance in various sports.

3. Reduced Risk of Injury: Strengthening muscles and improving coordination for daily activities significantly reduces the risk of injury. Functional fitness addresses muscle imbalances and enhances joint stability.

4. Increased Calorie Burn: Full-body movements and compound exercises in functional fitness workouts burn more calories compared to traditional isolation exercises, aiding in weight management.

5. Greater Flexibility and Mobility: Regularly performing dynamic and functional movements improves joint flexibility and muscle mobility, contributing to overall physical health.

Is Functional Fitness Right for You?:

Functional fitness is suitable for people of all ages and fitness levels. Whether you want to improve everyday movements, enhance athletic performance, or reduce the risk of injuries, functional fitness can be an excellent choice. It’s particularly beneficial for those seeking a workout routine that directly translates to better performance in daily activities.

Making Functional Fitness a Part of Your Life:

Are you finding it challenging to keep up with your kids? Does your job require a lot of physical activity or lifting? Functional fitness can help you handle these tasks with greater ease and less risk of injury. By incorporating functional movements into your routine, you’ll build the strength, balance, and flexibility needed to make your everyday life smoother and more enjoyable.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

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