The Savage Wellness Virtual GYM

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Your resource center for all you need to discover a new and healthier you!

 

Workouts Corner:

 

Streaming workouts and PDFs galore for all your fitness needs!

 

The first 6 videos are from the S.Well Moms 6 Weeks to Wellness course. They are a great foundational set of workout for anyone looking to build a strong core and healthy movement patterns! Equipment free (add in a resistance tube or hand weights to bump it up!)

Restore the Core:

Follow this program on your own to get that core re-established! Make sure to check for an ab separation first and consult your doctor so you know if you are ready to start exercising. Do workout 1 five times, workout 2 five times, workout 3 four times, and workout 4 four times.* Take 4-6 weeks to really get that core activating. *If you feel like you need more time with one of the workouts, stick with it! Listen to your body and let me know if you have any questions before or during your program!

This is a 20 minute Core Foundation workout.

Download PDF of Workout 1

This is a 28 minute core and glute workout

Download PDF of Workout 2

This workout is 48 minutes long. It is a pyramids workout focusing on total body large muscle group endurance.

Download PDF of Workout 3

This is a 23 minutes workout that focuses on total body strength building.

Download PDF of Workout 4

This is a 24 minute workout that builds total body strength

Download PDF of Workout 5

This is a quick 18 minute full body workout that will build strength and keep that heart rate up.

Download PDF of Workout 6

Click here for a PDF of a 6 part workout series for mamas with an AB separation

Here’s my super quick blast workout! This week is turning out to be really packed but I knew I needed to squeeze something in this morning or I might not get to it. So here it is! Follow along and get strong in 7.5 Min! No equipment needed.

A great 30 min core workout with some arms and balance work to round it out. We’ll use a set of medium hand weights and a medium to heavy resistance band.

Quick view PDF of workout 2/3/19

This is a 20 minute equipment free strength workout I squeezed in after a day of sitting on my tush at the computer, right before the kids started to get home from school.

Quick view PDF of workout 2/10/19

This is a 25 minute full body workout.

Quick view PDF of workout 2/17/19

More videos added every week! Stay tuned!

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Meditation Corner:

 

Healthy mind, healthy body

 
 

Lisa Abramson of Wise Mama is amazing and has some incredible resources for meditation. She is sharing a few of her (and my!) favorites with you guys here! As always, please respect her work and don’t share the free links outside of here.

  • FREE 30 Day Meditation Challenge. Just 5 mins/day for 30 days. More clarity, less stress, enhanced creativity and focus. Most people just THINK about learning to meditate. Most people do nothing and their stress levels keep rising.

  • FREE MEDITATION #1: A short meditation designed to help you connect with your purpose.

  • FREE MEDITATION #2: This meditation helps you slow down and appreciate all that is good in your life. It's an especially powerful reset when you're feeling scattered or when you want to give yourself a moment to celebrate a milestone or accomplishment. We often rush from achievement to achievement, never stopping to celebrate the little wins along the way. This meditation will help you savor the good in your life to allow for more.

  • FREE MEDITATION #3: This short meditation will help you sharpen your mind and increase your focus so you can dive into your day with greater clarity and calm.

  • FREE MEDITATION #4: USE BEFORE BED! Here's my most popular Deep Sleep Meditation.

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Nutrition Corner:

 

Learn about how to help your body FEEL awesome!

 

Pain Relief and Mobility Corner:

 

Treat your body like the incredible machine it is and TAKE CARE OF IT! Let Dr. Angelique Waite, of Revitalize Integrated Body Systems, Vishal of Epic Hybrid Training, and I walk you through some stretches and foam rolling techniques to help you feel and move your best!

 

For more info on mobility, check out Revitalize Integrated Body Systems and Epic Hybrid Training!

This video a set of stretches I love to do at the end of a workout.

Foam Rolling For Desk Sitters

Foam Rolling for Low Back Pain

Foam Rolling For Runners

Foam Rolling for neck, shoulder and headache pains

Try these Global Spinal Circles a.k.a Around the Worlds -Start with 90 sec. of the “front to back” motion -Then perform 90 sec. of the lateral glides side to side -Then perform 90 sec. of circles in each direction. Aim for 2-3 full rounds moving slow and with intent!
Here we are focusing on the wrists and a few variations to help strengthen them
This is a hip burner. Pay attention to the details and cues. Make sure you engage all the muscles in the body and go SLOW!! You may feel some cramping occurring in the hip and leg, just ignore it and breathe through it :)! Aim for about 45 seconds of work on each side x 3-5 rounds!
The goal here is ISOLATED hip circles, which means that nothing else except the him you’re working should be moving. To help keep it as isolated as possible, make sure to keep tension throughout the entire body and “lock it in” while doing your circles. Aim to do as many reps as you need with about 30-50% global tension throughout the entire body.
This week we are taking a look at the shoulder! More specifically, the scapula! The scapula is that floating piece of bone that attaches your arm to your body. It basically controls everything you do with your upper body so it’s pretty important and should be trained. The scapular pull-up is one of the best drills you can perform to help develop strength and mobility in the shoulders. It will translate to pretty much any pulling movement you do with your upper body. Give it a go and let me know how it goes!
“You are as old as your spine” The health of our joints is vital to our longevity and one of the areas I like to prioritize the most is the spine! Here are a couple variations to create a dialogue with your spine. 1. Standing spinal wave (initiate from the top) 2. Standing spinal wave (initiate from the bottom) 3. Standing t-spine rotations The first two try and go as slow as you can and you can even use a wall for feedback as you aim to press each part of your spine on and off the wall. Really focus on the “wave” aspect of this motion so it’s a continuous moving pattern. For the third variation, focus on soft bend in the knees while tucking your pelvis under. From here ima e chin on top of finger tips and rotate ONLY from the upper back (t-spine). Aim from 3-5 minutes for each one and your spine and rest of your body will thank you!!
Wrists are an area that often get neglected and given the world we live in its important that we give them as much love as possible! Here are some drills to help strengthen them! Perform each movement for about 10 repetitions focusing on moving slow and really honing in on all the details!
If you don’t have a fancy orange bendy stick then a pvc pip works great as well! These drills are designed to help open up the lateral fascial lines of the body that often get neglected. They can help increase mobility through the shoulders, spine and hips so definitely a favorite combo of mine! Watch the video closely with all the details. Check for how I rotate my body for the first movement (monkey hang) and then the transition to the second movement requires a hand switch and shifting weight to the back leg (side squat bow and arrow). Step closer to the stick and don’t go as low if you’re having trouble. This will require a little bit of balance to get used to but once unlocked it’s a great one to add in to your routine!!
Kettlebells are almost found in every gym now and have many uses. Here is a great foundational full body workout you can do to develop overall strength and conditioning. Grab a pair of bells and perform these 3 Movements! Perform: - 5 repetitions of each movement (Row, Squat, Press) - 5 seconds for each lowering phase (eccentric) of the movement - 5 rounds with minimal rest between each exercise and round Choose a weight that will challenge you but also where you can maintain quality of movement!!
Try these Floor Scorpions to help open up the shoulders and hips!! - Lay flat belly down with arms out to the side and palms face down - roll to one side onto your hip and shoulder (go slow) - Step opposite foot behind same side knee - Breathe and hold for 5-10 seconds
My go-to drill for getting rid of that desk posture and helping to strengthen the shoulders!!
The devil is in the details so go slow and make sure your hip is the only thing moving your hip :)
Coach Vishal Kumar

“You are as old as your spine” - Someone really smart How often do you move your spine? Here are some of my favorite movements for spinal focused work. I start with some lower tension global work then get into the more isolated work. This video was sped up so go slow when trying these and try to see/feel how much of your spine you can control through all the movements. Enjoy the spinal love


Yoga Corner:

Sometimes you just need to slow down and celebrate your body

My girl, Chelsea of Yoyuu Yoga, and I go way back from the days of circus in Montreal before either of us were #boymoms. She’s amazing. You will love her yoga workouts for the days you just need a little stretch and some deep strengthening. Check out her website if you love what she does like I do! She has some great programming!

This 37 minute class is a full body experience- connect with your body, from your toes to the crown of your head.

This Half hour yoga class is designed for right after your cardio workout. Get your deep stretches in while your body is hot, and feel the full body glow.
This 45 minute hatha class requires a yoga strap (or a piece of rope or a belt). Deepen your stretch and gain new tools to strengthen the upper body.
Renew your energy with this 1 hour class- be left feeling refreshed and connected to your body.
This 15 minute practice will leave you feeling grounded and centered.
These 5 Minutes of Yoga are here to encourage you to get on the mat :)

This 45 minute practice will heat you up, strengthen and stretch your body, and leave you feeling balanced.

This 25 minute practice will help you to activate your body! Find time in your day to get on the mat- move your body and feel re-energized.


Pregnancy/Birth Corner:

Here are some wonderful resources to help you take care of your body and your baby from the inside out!

  • Wondering what nutrients you need more of during pregnancy? Click here to read up on whole foods that will support you and your growing baby...

  • Find out how to make pregnancy tea infusions here!

  • Prenatal yogi, Chelsea, of Yoyuu Yoga loves this link to choosing a prenatal vitamin, “I am one of those mamas who swears by new chapters prenatal... just make sure you choose a whole foods prenatal vitamin.” Check out her website if you are loving you some Chelsea! She has some great programs and information for pregnant mamas!

This hour long class will help strengthen and stretch your body and mind as you prepare for labour and motherhood. 1 bolster, 1 blanket, 2 blocks, 1 strap recommended.

This 20 minute practice will help you to connect with your throat chakra. Vocalizing can be a great way to move through the waves of labor. Learn techniques to support you on your journey into motherhood. Suggested props: Bolster, two blocks, blanket.

This 20 minute practice is designed to help you focus your mind and move through strong sensation. Holding poses for the same length as a 90 second contraction- you will finish this practice with greater confidence surrounding your birth.

If you are feeling fatigue in your day, you may need to let go of energy that is no longer serving you. Let it go.... and refresh. You will need two blocks and a blanket for this practice
This 20 minute practice will give you tools for labor, and will work to strengthen your arms for baby holding. You will need a yoga strap (or a belt/ piece of rope) and a blanket or cushion for extra support while seated. If at any time you need to switch your leg position- listen to your body!

Suitable for both pre and postnatal mamas- this 7 minute video is designed to get you moving. When you feel as if you do not have enough time in your day to practice- take a few minutes at your sink- light a candle, breath, stretch, and rejuvenate.

This prenatal class is designed to help strengthen your legs in preparation for labor. Strengthen your body, and gain confidence in your power. A blanket recommended.
In this 20 minute prenatal yoga class you will stretch out your body and make more room for baby.

This video is about coping with the pain of labor. It's a great resource for anyone dealing with chronic pain, too! Join me and midwife Maeve Sundstrom, from Redwood Midwifery (www.redwoodmidwifery.com) as we discuss and practice coping skills!


Wine and Wellness Webinars Corner:

Join me as I chat with some amazing wellness professionals to bring incredible info right to you in the comfort of your own home!

This video is about coping with the pain of labor. But anyone dealing with chronic pain will want to watch this, too! Join me, and midwife Maeve Sundstrom, from Redwood Midwifery (www.redwoodmidwifery.com) as we discuss pain and practice coping skills!

These are weekly webinars/live call-ins that we do for our wellness center (I just ordered a mic so excuse the sound quality!)! This episode is with Caitlin who is talking about how to use essential oils to bring some spice back into the bedroom! She can answer all your EO questions at caitlinesavage@gmail.com