Fitness Tips from Fitness 2J2: Spring into fitness
- Joel Pedersen | April 28, 2017
Spring has arrived! Most of the hockey tournaments are over, now looking at spring and summer activities to participate in for our kids and ourselves, signing up for baseball; soccer; Lacrosse. The choices are many; however, for some kids and communities they don’t get the chance to try out a new sport for a number of reasons.
At 2J2 we are striving to break down some of these barriers. Providing Functional Fitness programming for all levels and abilities in our communities. Soccer, hockey, learn to run and Triathlon programs. A launching point for baseline programming, or enhancing the strength, agility, co-ordination, speed programs in place. We are continuing to mentor and prepare future fitness leaders through our Aboriginal Fitness Leader Preparatory Program, completing our second year at the University of Saskatchewan. This year 2J2 has added community engagement with a four-day workshop sessions for remote communities, next month we will be in BlackLake First Nation.
Our community centered activities in Saskatoon include no cost programs: Learn to run program, open to all ages, levels and ability. 2J2 Askiy running club meets Wednesday nights 6-7pm. Functional Fitness Bootcamp Mondays 6-7pm; followed by youth& women basic self-defence aikido/jujitsu style. You will always find a safe and encouraging session when you join in, and a sense of accomplishment.
I was recently contacted by a lady who told me she wants to get into shape, “sick of being sick”. She did not have the confidence she once had, and really wants a change in her lifestyle. Her community has a basic recreation room with some weights and a spin bike, broken treadmill and a bowflex machine that is more of a drying rack for hockey jerseys and jackets. (may sound familiar to many readers).
I am always up to work with people who want to make a change in their lives. I know how hard it can be to ask for assistance, and when a person does being able to help out is a gift. To ensure dedication, commitment and sustainment are steps for healthy and positive lifestyle. Recognizing it must come from within is a key to success.
As we talked about options for her new goal, a challenge was distance; being seven hours driving distance away would be a challenge for me to work directly with her. She had been to a couple of the Functional Fitness sessions I had done in her community a few years ago, so we had a good base to start with, basic squats; lifts and presses; understanding of aerobic and anaerobic, metabolic conditioning.
Starting off slow with a detailed eight-week progressive work out plan, she also met with the community health station for a meal plan. With the ability to message or video communication ensuring any questions were met, she was able to develop her own workouts. She now has the freedom that she wanted, the confidence and a healthy positive lifestyle that she deserves.
Sample of week one:
Monday: 2-Rounds of each
- 20 Jumping Jacks (JJ’s)
- 15 Air Squats
- 15 Crunches
- 15 Dumbbell or Kettlebell Shoulder Press
- 20 Second Plank
Tuesday: 2-Rounds
- 20 JJ’s
- 15 Step-ups or 12” box jumps
- 15 Crunches
- 15 Dumbell Arm Curl
- 25 Mountain Climbers
Wednesday: 2-Rounds
- 10 Burpees
- 20 Second Wall sit
- 20 Crunches
- 10 Dead Lifts
- 25 Mountain Climbers
- 25 Second Plank
Thursday:
20-Minute jog/walk.
Friday: 2 Rounds
- 30 JJ’s
- 20 Walking Lunges
- 20 Ab Bicycle
- 15 Tricep Dips
- 15 Sumo Dead-Lift High Pull
- 25 Second Plank
Saturday: 2 Rounds.
- 12 Burpees
- 20 Air Squats
- 20 Sit up
- 12 push ups
- 12 Front raise
- 30 Second Plank
Sunday:
25 min walk/jog.
Fitness 2J2 is a socially responsible community based health and wellness company. Contributing to the success and vitality of our communities, promoting healthy and positive lifestyles for Aboriginal people of all ages and abilities. STRONG HEALTHY PROUD.