Fitbod Kauai

03/22/2024

Has your trainer ever told you don’t let your knees go over your toes? Think again, it happens all the time in daily living, check out the PREHAB guys video below!

How many times have your heard from your trainer, physio, or coach to not let your knees go over your toes?! One too many times I would say! The recommendati...

01/19/2024

Interesting that the human body has the ability to adapt to exercise at any age! It’s never too late to start a fitness program!
I have clients in 80s and 90s who exercise regularly and they are amazing!

The human body maintains the ability to adapt to exercise at any age, showing that it’s never too late to start a fitness program.

08/20/2023

I teach Buff Bones Thursdays at 9:30 am hybrid in person /Zoom.
Come join us!

Here’s the deal with using exercise to strengthen your bones.🦴
Especially at this time before and after menopause when bone loss charges in, these 3 elements are essential for your bone density as they’re the key ingredients to bone maintenance:

1️⃣ weight-bearing
Anything upright in a standing position where you bear your weight against gravity is known as weight-bearing. ALSO you can be weight-bearing for your wrists when you’re on all fours (hands and knees.) That said, don’t discount exercises lying down which can be excellent for other types of conditioning and motor control (how your nervous system dictates muscle contraction order and efficiency) – just be sure you ALSO include weight-bearing exercises and activities!

2️⃣ resistance
Resistance training involves contracting your muscles against forces like weights, bands, springs and even gravity. The pull of the muscles against the fascia and bone helps stimulate the bone remodeling process. Note that after menopause, our goal is usually to maintain the bone mass we have more than to increase it. BUT if you want to actually increase bone density after menopause, you need to lift *heavy* weights – heavier than you likely have at home. Regardless, you want to continuously challenge your body as it adapts to the additional resistance you add. I.e. don’t let things get easy!

3️⃣ impact
Healthy bones love impact and reverberation. High impact exercise like jumping and running is critical in our younger years for bone development. If you can manage it (i.e. you’re not at high risk of fracture or your joints aren’t arthritic), keep engaging in jumping and high impact plyometric exercises to stimulate your bones. If you can’t, try low impact things like Heel Drops where you repeatedly drop your heels without bending your knees.

What are your favorite exercises or activities within each of these 3?
👇Drop your tips below in the comments!
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08/13/2023

Every once in a while, we come across a progression that seems to "boggle the mind" by challenging us way more than it should. Not in a painful or abusive way, more like in that "holy cow this burns" sort-of way. We love these variations, and try to sneak them into our program whenever we can.

Here is one of our favorite progressions for Lower Extremity Strength/Stability Training:

Choose your favorite pieces of equipment and get let's lunge. We like the DVRT sandbag, it's deceptive. CHALLENGE! Can you do 20 reps on each side? We'd ...

05/14/2023

https://youtu.be/US0XFiqRDh8

Video: Plank Progressions with Elbows on BallFrom the Course: Plank Exercise and Side Plank Exercise Progressions - https://brookbushinstitute.com/courses/pl...

02/26/2023

So proud of Ka’eo Kruse 2nd place finish at Americas Cup Havana Cuba.

01/20/2023

https://www.health.harvard.edu/staying-healthy/5-of-the-best-exercises-you-can-ever-do

Some of the best physical activities for your body don't require the gym or that you get fit enough to run a marathon. These "workouts" help keep your weight under control, improve your balance and...

12/21/2022

Happy Holidays from FitbodKauai - https://mailchi.mp/2badc1b0d3f9/fitbodkauai-5698405

12/10/2022

https://youtu.be/y6SeNMF1Pp0
Exercises for runners to strengthen and prevent injuries.

Timestamps: 0:00 Start0:48 Why Strength Training is Important for Runners2:24 Exercise 1: The Step Variation3:48 Exercise 2: The Squat Variation4:41 Exercise...