Hello all! Thank you for joining and supporting us as we share our health and fitness insights. Our hope is that our content inspires you to move and live courageously!
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Photo of the Month: Client Greg Rice, showcasing his snowboard handstand.
Monthly Workout: We listened to our readers and the overwhelmingly majority requested workouts that were more beginner friendly and less "beast mode". Thank you for the feedback! Your requests will be fulfilled. 4 sets each:
Downward Dog Leg Circles 8/side
Side Lying Leg Raises 8/side
Hip Bridge Leg Circles 8/side
Planche Lean 30 second hold
10 Repetitions of the DB Complex, resting as needed between repetitions.
*This movement can also be performed with bodyweight only.*
20 Straddle Ups- resting as needed between repetitions. Sitting on a target of varying heights can make this movement easier. Doing from the ground is the hardest variation. Keep those legs locked!
Challenge of the Month: MAX HANG TIME FROM A PULL-UP BAR
Rogue Fitness recently issued a "Cliffhanger" challenge online and over a 4 day time period hundreds (maybe thousands) submitted video's to see who could hang the longest. Our very own, Andy Cieply gave this challenge a shot and hung for 5 minutes and 15 seconds, which would have placed him in 7th worldwide if he had submitted the video. This is a two handed hang meaning both hands must stay on the bar at all times. You can choose pronated or supinated grip.
Kuddos also goes to Damon Maldonado for hanging for 3:05, a stellar time.
Client Highlight: Remote Client Christian from Denmark has been with Co-Movement since July 2020 after finding us on Instagram. He trains in a small space with limited equipment, showing there is no excuses not to train! Here is an impressive ring routine he has been working hard on to improve.
Client, savage and good friend Jake Barth has committed to Castleton University in Castleton VT on a soccer scholarship. Trainer Jake Wratten has worked with Barth for over 2 years.
New piece of equipment: The Trap Bar
An awesome piece of equipment that can be used for deadlifts, overhead presses and farmers carries.
Quote I'm Pondering: "You are what you eat eat's." Michael Pollan, Omnivores Dilemma
What I'm reading, listening, watching or eating: What Happened Last Year: A Macro Look Ecological & Public Health Crisis with Dr Zach Bush
Shared with me by good friend and client Jennie Jones. It's a long podcast but has the potential to be a life changing insight for many. A new understanding of who we are, and why we are here on earth.
A is A Podcast: WE ARE UP AND ROLLING!
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If you have any questions you would like us to address during an episode please submit to email@example.com and we will tackle them head on!
What's for Sale on the Farm?
April 5th at 7:00 PM Harold Schrock, owner of Berry Hill Farms located right in Deansboro NY will be hosting an informational meeting at our facility located at 2554 Skyline Drive in Oriskany Falls for individuals interested in joining our new Farm Share Program. Program membership is limited. RSVP to firstname.lastname@example.org
Facebook event page: https://fb.me/e/1fqjPrVWC
We will be releasing periodic videos with our new "Our Farm Video Series". These will be short videos highlighting interesting insights into the industrial farming industry and reasons why you should consider purchasing pasture raised, local meat and vegetables!
(THE MAJORITY OF CORN IN THE U.S IS SPRAYED WITH ATRAZINE, AN HERBICIDE THAT HAS BEEN KNOWN TO CHANGE MALE FROGS INTO HERMAFRIDITES!! THIS CORN IS ALSO THE MAJOR FOOD SOURCE FOR INDUSTRIAL RAISED BEEF THAT YOU EAT)
35% of children are now overweight or obese and that trend is still moving upwards. Children need a positive social environment filled with physical activity, and education around true HEALTH. Head Over Heels offers just that! Visit their website to find out how you can get your kids involved!
ENJOY THE WEEKEND, Josh
P.S. Co-Movement is accepting new private and online students. We look forward to bringing your health and fitness to new heights in 2021! Email email@example.com P.S.+ 135+ supporters have purchased a handmade, naturally harvested Beaver Stick in the last 4 months supporting Golisanos Children's Hospital in Syracuse NY and Asher's College fund, grab yours today and be reminded that good health and happiness is a blessing! Forwarded this message? Sign up here. No spam or no junk, ever. Want to personally work with a Co-Movement coach? Inquire here