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Monday 10am - 7pm Tuesday 10am - 7pm Wednesday 10am - 7pm Thursday 10am - 7pm Friday 10am - 7pm Saturday 10am - 7pm

Brook Skidmore

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Brook Skidmore

There is not one optimal exercise routine that is right for every single person. single. session. Think of it as strengthening your mental muscles.

That’s why each of my clients receives a safe, individually-tailored workout, designed to meet their unique needs at every. Another term often associated with Mental Skills Training that might be more familiar to you is “sport psychology.” Mental Skills Training, or sport psychology, is not just about “fixing something that’s broken.” Many athletes today are using mental skills training to gain an athletic advantage. Many competitions are won or lost in high-pressure situations where mental performance is the deciding factor. In my work with athletes, teams, and coaches, I strive to maximize three ultimate goals: Help athletes reach their optimal level of sport performance; develop a well-rounded athlete; and increase enjoyment and satisfaction in sport.

11/27/2025

LIFT IT SAFELY DURING THE HOLIDAYS... AND BEYOND!

You might be lifting more heavy objects than usual this holiday season, so make sure you are doing so safely. Though lifting a box may seem simple, doing it incorrectly can lead to serious injuries to your back, neck, shoulders, hips, and/or arms. Do it right the first time, this holiday season, and all year long, to protect your back, joints, and muscles!

1. Do you need to do a quick warmup before picking up your object? Try a few simple movements, like shoulder rolls, gentle torso twists, or marching in place.

2. Stand CLOSE to the object, with your feet shoulder-distance apart.

3. Squat by bending your knees and hips, NOT your back. Keep your chest lifted, and your gaze straight ahead.

4. Use the strength of your LEGS, not your back, to lift. Exhale deeply as you stand.

5. Avoid twisting your torso while lifting!

The first two pictures demonstrate PROPER form while lifting and setting down a heavy object. The last two pictures display IMPROPER form.

What else can you do to lift a heavy object safely? STAY STRONG! Regular exercises that strengthen your lower body, upper body, and core can keep your body fit and ready to lift and carry whatever you need to in order to live a functional, fulfilling life.

It all starts NOW! Happy Holidays, everyone!

https://www.awakeandariseskidmore.com/

https://journals.lww.com/acsm-healthfitness/toc/2025/09000

11/02/2025

A properly designed RESISTANCE TRAINING PROGRAM can help PREVENT FALLS in older adults!

Falls are a real danger among older adults. Each year in the US, 30% of older adults experience at least one fall, and specifically, 50% of adults over 80 years experience a fall. Falls can be catastrophic for older adults, resulting in fracture and serious injury, and can also be a major cause of chronic pain and disability.

⭐️However, there ARE steps you can take to prevent falls in your later years!⭐️

According to the National Strength and Conditioning Association (NSCA), evidence supports the efficacy of resistance training as an effective means to reduce the risks and consequences of falls in older adults. Working with a trained professional can help you know which exercises are safe and right for you. For example, positive results have been found in older adults who engaged in programs that utilized:

➡️ both free-weight- and machine-based exercises for the whole body,
➡️ closed-chain standing exercises (such as squats and split squats),
➡️ exercises that challenge the balance (like standing with feet close together and/or on one leg), and
➡️ controlled movements of the center of mass.

Take steps now to enjoy living with less fear of falling. Do everything in your power to protect yourself from the dangers of falling!

https://www.awakeandariseskidmore.com/

https://journals.lww.com/nsca-jscr/fulltext/2019/08000/Resistance_Training_for_Older_Adults__Position.1.aspx?fbclid=IwAR15PcKBW98BU8QLPmDlQ7GGgMGMI31b31nf5RBClKi6h7_kKdE5u1OK0r8

10/22/2025

STRENGTH AND FITNESS FOR OLDER ADULTS

Getting strong and fit does not have to occur ONLY in a gym setting! One of my favorite clients is 81 years old, and we do her whole workout seated in a chair, with her walker and oxygen tank right next to the chair.

According to the National Strength and Conditioning Association (NSCA), resistance training programs can be adapted to accommodate older adults who might have limited mobility, balance issues, pain, and/or fragility. Chair-based resistance exercise programs have been shown to result in improved functional mobility. Exercises should favor multi-joint movements, such as a leg press, chest press, and seated row.

https://journals.lww.com/nsca-jscr/fulltext/2019/08000/Resistance_Training_for_Older_Adults__Position.1.aspx?fbclid=IwAR15PcKBW98BU8QLPmDlQ7GGgMGMI31b31nf5RBClKi6h7_kKdE5u1OK0r8

It's never "too late" to improve your strength or fitness! Even small steps today can make a big difference tomorrow.

https://www.awakeandariseskidmore.com/

10/11/2025

STRENGTH TRAINING FOR OLDER ADULTS

One of the most essential movements for all of us, including older adults, is the ability to HIP HINGE. As we age, if our legs and glutes lack sufficient strength, it becomes harder to do normal, daily activities, like getting up out of a chair, or getting in and out of a car. The muscles in our lower body are the biggest muscles in our body. They can be strengthened with proper training!

One of my favorite exercises for older adults is called a "Sit-to-Stand," demonstrated here. Note the CORRECT way to perform this exercise, in the FIRST video. Here, the movement occurs at the hip and knee joints. There is no change in the shape of the spine, and there is no "cheating" by leaning forward or pushing with the hands. (The INCORRECT form is demonstrated in the SECOND video.)

A proper hip hinge is a fundamental element of strength. Being able to perform this movement safely will set you on your way to living a fulfilling life in your later decades!

https://www.awakeandariseskidmore.com/

09/29/2025

RESISTANCE TRAINING FOR OLDER ADULTS

❓How much does your grandchild weigh? Can you pick them up now? Will you be able to pick them up later when they are heavier?

❓Are you able to shovel your own snow?

❓Can you do a 1.5-mile hike on uneven terrain?

❓Could you walk a couple blocks with a 5-pound grocery sack in each hand?

❓Can you get up and down off the floor to play with your kids/grandkids?

❓Would you be able to put your carry-on suitcase in the overhead compartment by yourself on your next trip?

"Exercise" is not just something we "have to do," or something we do to LOOK a certain way. Exercise at ANY AGE is like "TRAINING FOR LIFE!" If we lose our strength and fitness, we lose our FREEDOM to do all the things we love.

It's never too late to build your strength and improve your fitness! Start today!

https://www.awakeandariseskidmore.com/

09/23/2025

RESISTANCE TRAINING FOR OLDER ADULTS

Not every weight lifting program should look the same for all people! What type of strength training is most appropriate for older adults? The National Strength and Conditioning Association (NSCA) recommends an individualized, periodized approach for the older adult, consisting of 2-3 sets of 1-2 multi-joint exercises for each major muscle group. In other words, a full body program that targets BOTH the upper and lower body muscles, as well as the CORE.

How heavy should you be lifting? According to the NSCA, an intensity of 70-85% of your 1 RM (repetition maximum) is helpful for building strength. Additionally, older adults can benefit from POWER exercises at 40-60% 1 RM, performed at higher velocities.

How often should you lift weights? Like other populations, older adults will benefit from lifting 2-3 days/week. *Consistency is the key to results!*

I also like to include BALANCE and FLEXIBILITY work in every session with all of my older adult clients.

It's never too late to improve your strength--why wait?? Start safely and start today!

https://www.awakeandariseskidmore.com/

(*Always consult your physician before starting any new exercise program, and consult a fitness professional to create a program that is safe and effective for your individual needs.*)

09/14/2025

RESISTANCE TRAINING FOR OLDER ADULTS

Why should we do strength training as we age? According to the National Strength and Conditioning Association (NSCA), "Current research has demonstrated that countering muscle disuse through resistance training is a powerful intervention to combat muscle strength loss, muscle mass loss (sarcopenia), physiological vulnerability (frailty), and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, and quality of life."

Worried that strength training is too strenuous for you? The NSCA also states that, "A properly designed resistance training program with appropriate instructions for exercise technique and proper spotting is SAFE for healthy, older adults."

**It's NEVER too late to get stronger and improve your quality of life!**

https://www.awakeandariseskidmore.com/

https://www.nsca.com/contentassets/2a4112fb355a4a48853bbafbe070fb8e/resistance_training_for_older_adults__position.1.pdf?srsltid=AfmBOorbaDTP4d7L1ktqimECH3cakjYqcFUynXgN5Mid7CWCfKngAaBS

08/24/2025

Finding it hard to stick to your workout routine? Getting bored working out by yourself? Not getting the results you want? Try working out with a BUDDY!

Exercising with another person has many benefits, including: increased motivation and effort, better accountability and less skipped workouts, improved mood, reduced cost when personal training, and equally important... more FUN!

Choose a workout partner whose goals, fitness level, and attitude align with yours.

And remember, exercise is not a LUXURY, it's a NECESSITY! You got this!

https://www.awakeandariseskidmore.com/private-fitness-classes

07/31/2025

When is the best time of day to exercise?

Whatever time you will DO IT! The key to any healthy behavior is CONSISTENCY.

Are you a morning person? Or do you have the most energy in the evening, or at lunchtime? The most important thing is that we DO the activity and stick with it. So choose the time of day that you know you will be able to commit to!

Another helpful tip? Put it on your calendar! And then keep that appointment that you make with yourself. 😉

You can do it--"FIND A WAY!" 🙌🏻

https://www.awakeandariseskidmore.com/

07/24/2025

Weight Training for WOMEN?

YES!

The benefits of weight training for women go far beyond just building lean muscle mass and increasing strength (which are already some awesome benefits!). Weight training can also improve bone health, helping to prevent osteoporosis. What else? Weight training is a helpful tool to boost your metabolism, prevent falls and injuries by strengthening your core and stabilizing muscles, and improve your mood and confidence... to name just a few. Who wouldn't want those benefits and more?

Pushups are a fantastic body weight exercise to strengthen the upper body and core, and to build up the small bones in the wrists and hands. Be sure to keep your body in a straight line, as opposed to hiking your hips up.

Strength Training doesn't have to be complicated to be EFFECTIVE!

https://www.awakeandariseskidmore.com/

07/11/2025

Are you someone who suffers from Low Back Pain? Not all low back pain is the same. *Sometimes* it's not so much a matter of "tightness" in the low back, as it is a sign of a WEAK CORE. If your doctor has recommended strengthening your core in order to help your back, you have lots of options for exercises!

Hint #1: The "core" is not just referring to the abdominal muscles.
Hint #2: There are countless ways to strengthen the core besides just doing crunches. 😉

Always check with your doctor first before starting a new exercise program, and seek out a certified fitness professional to help you learn the most effective and safe core exercises for your unique body!

https://www.awakeandariseskidmore.com/

Address

5300 DTC Parkway, Suite 280
Denver, CO
80111

Opening Hours

Monday	10am - 7pm
Tuesday	10am - 7pm
Wednesday	10am - 7pm
Thursday	10am - 7pm
Friday	10am - 7pm
Saturday	10am - 7pm

Website

https://awakeandariseskidmore.com/

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