Your Body Next Year
How far are you willing to go?
Presented by Bellin Health’s
Nate Vandervest
• Nate Vandervest
– Running Coach, CSCS, CES, FMS
– UW-Green Bay – B.S. Human
Biology/Exercise Science
– Specializes in running and walking
assessments
Review of Part One
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Assessment of the body and how it functions
Three P’s = Prevention, posture, physical activity
What leads to aches and pains?
Building a corrective exercise plan
What are corrective exercises?
Exercise has no age restriction!
• Here are some stats of a few overachievers and
curve busters!
– Willie Gault
• 11 NFL seasons, former world record holder in the 4 x 100 relay
and 4 man bobsled
• At 47 years old ran 21.8 second 200 M
• At 48 years old ran 10.8 second 100 M
(only .7 slower then his all time best!)
Exercise has no age restriction!
• More incredible feats
– Jack LaLanne
• 42 years old did 1,033 push-ups in 23 minutes
• 70 years old swam 1.5 miles towing 70 boats with hands and feet
shackled
– Marie-Louise Michelson
• 70 years old ran 10K in 46:38
What was your last Bellin Run time?
Your Body Next Year
• How can we help you achieve a better
functioning body in one year?
• Education about
– Balance Your life and body
– Physical Activity
– Progression of exercises
Balance your life and body
• Balance your life with activity
– What are you doing to combat the effects of your
lifestyle
– The body was designed to move and movement is
what will correct imbalances, DON’T BE AFRAID TO
MOVE!
Balance your life and body
• Balanced lifestyle
– Make fitness a part of your life
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Stretch whenever you have a chance
Stand up every 15-20 minutes (micro workout)
Do simple activation exercises to “wake up” your muscles
Find an activity that you like and make it a habit
Constant Movement
Making Exercise Convenient
• Train anywhere
– Activation and flexibility exercises that can be done
with minimal to no equipment
– Body weight exercises working on proper movement
and activation of muscle groups
– “Bread and butter” of all successful programs.
Perform the basics properly before advancing
exercises
Your Younger Years
• Physical activity
– We all have all the same bones and muscles
that we did as a child…so what has changed
that has lead to pain, injury, compensation &
dysfunction?
Getting Started
• Working out vs. Movement
– Should pain influence activity level?
• Medication
• Seek out a professional that can help
• Different assessment options
– Are you training your weakness or your strength?
• Sitting is the new smoking
• Joints need to move to lubricate themselves
– Hunter gather society
• Issues with headaches, stress, tension, lack of flexibility, muscular
inactivity
Physical Activity
• Working out
– There is a time and place to work hard but this should
combined with correcting asymmetries and movement
patterns
– Exercise is good, but are you optimizing your time
with the most effective exercises
Progressions
• Movement
– Our goal as professionals is to teach you to move
optimally and minimize the risk of aches, pain and
injury
– If you can’t move correctly then your body is
compensating. Compensation leads to break down,
overuse and injury
What exercises do you do?
…Can it be done better?
• Let’s learn to move properly
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What exercises are in your workout?
Let’s demonstrate how to do them efficiently and correctly
Modifications
Corrective exercises to help each
movement
– Progress the exercises
• Add extra weight
• Do extra reps
• Add extra time
Progression of Exercises
• Mobility, static stability, dynamic stability,
functional strength training
– Mobility comes first
• Foam roller, static stretches, PNF stretches, dynamic warm-up
– Static stability
• Planks, bridges
– Dynamic stability
• Step to balance, kneeling rotations
– Functional strength
• Squat and lunge progressions, everyday movements like opening a
door.
If you’re not getting better
…you’re getting worse.
• Training
– Train stability properly so movement can happen
efficiently.
• Baby model
– Train the body in multiple planes of motion while
using multiple muscles groups in coordination. This is
every day life.
Now that’s Progression!
• Common exercises and progressions
– Front Plank
• Elbows and knees, elbows and toes, hands and toes, foot off
ground, hand/elbow off ground, hand and foot off ground, elbows on
stability ball, feet on stability ball, SB with elbow and feet off (12
variations)
– Active Straight Leg Raise
• Foot on wall, no wall legs bent, no wall legs straight, band pull (4
variations)
– Hip Extension
• Double leg, single leg, reps vs. hold, combination, add an ankle
band, ankle band clams (10 variations)
Fitting it all in
• How does this fit into your life
– If you can’t fit this in your life then what’s the point?
– No need to work out for 5 hours a day
– Once you have your personalized
plan it is easy
• 5-20 minutes a day!
• Perform exercises that give you the
most benefit
• Do a little bit here and there throughout
the day
Words of Wisdom
• Key phrases to live by
– “Train Smarter not harder”
– “If you do what you always did, you get what you
always got”
– “More is not better, better is better”
The Start to a New You!
• Your Body Next Year
– Everyone can make improvements
– Let us help you reach your goals
– Start now, your body will thank you next year!