Basic Level 1
Let’s Get Moving!
How Get Moving Works:
1. Print out calendar and follow the schedule.
2. Watch the instructional videos as recommended by the calendar and learn how to do the movements.
3. Follow the workout routines as recommended by the calendar to help you practice the exercises you learned.
4. Listen to your body and take rest days when you need them. If you take extra rest days than recommended by the calendar, that's fine- just pick up where you left off.
Notes on the Calendar:
The purpose of the calendar is to help you stay on track. So, you can print them out, hang them up, and cross off each day as you do your workout.
You will notice that there are three different calendars: basic, advanced and expert. It is approximately a 3 month schedule. The day to day programming is the same in each section, it is the level of difficulty that changes. The first month you watch the videos in the basic level, the second month you watch the videos in the advanced level and the third month you watch the videos in the expert level.
However, this schedule does not have to be set in stone. If you feel that you need extra rest days- take them! Just pick back up where you left off on the schedule. Or if you feel you aren't ready just to move on in difficulty and you want to repeat videos you already watched- that's fine too! This program is self paced, and you can use it in the way that you feel fits your body and your lifestyle best.
Level 1 Workout Routines
Important Modification Notes:
Video #1: Abdominal Bracing (NEW! Watch the video here: Modification 1: Abdominal Bracing; Basics Video 1 )
Some of you may fine that your neck is straining while practicing your bracing on the floor. That is normal- it is most likely because your core is weak and you are used to overcompensating with your neck and shoulder muscles. If this is you- click here to go to the additional videos section and watch "On the Wall- Modification for Abdominal Bracing". This will help.
Video #2: Foam Rolling (NEW! Watch the video here: Modification 2: Foam Rolling, Basics Video 2 )
In Video 2, we cover the technique of foam rolling. As I mention in the video, foam rolling can be painful in the beginning. Here are some extra tips to help you in your foam rolling journey.
They make different types of foam rollers. The more firm the roller, the more intense the experience. Click Here for Equipment Info- I provide links and descriptions for different types of foam rollers, so you can determine the best one for your body.
Once you start foam rolling, you may find you can only do a little at a time. This is FINE! Your body will adapt over time- so even a little bit is better than nothing. You can even break it down to 1 body part a day.
If foam rolling is simply too much, I recommend skipping video 2 and going to the advanced section video 2 instead. This will help you stretch before a workout, and will help to get you ready to return to the foam rolling. Click Here To See The Advanced Video 2
Also, some of you may find that your wrists are not strong enough to handle the foam rolling. Check out the wrist strengthening video in the additional video library- it will help provide additional wrist support for you as you foam roll. Click Here to See the Wrist Strengthening Video
What is the purpose of this Get Moving Phase?
• To prime the body for working out- getting it accustomed to flexibility, strength and movement. This will protect the body from injury and flare-up. People with autoimmune conditions can most certainly perform intense workouts- in fact it can be really great for their health. We just need to work up to it.
• Part of this priming process is to start increasing joint and muscle movement and flexibility, for additional protection against injury and pain prevention. People with autoimmune diseases are at a higher risk of physical injury due to their heightened state of inflammation, so we need to focus on prevention and protection.
• Another part of this priming process is to start building strength in your postural muscles. In typical workout programs, many important postural muscles often ignored, because they aren’t accessed through sweat inducing exercises, and they often don’t feel like “a workout”. However, you need these proper postural muscles to get activated so that when you do the tougher exercises, the right muscles fire, and you gain proper strength. For example, let’s look at a plank. If your deepest core muscles don’t fire in a plank, your body will rely on your shoulders, upper back and lower back for strength. This is not the purpose of the plank- it is supposed to be a core strengthener- so by not firing the proper muscles, you are not only missing out on a cool core strengthener, but your shoulders are taking excess pressure that they may not be ready for, putting you at risk of injury. The foundations will provide the proper postural strength, so you can progress to tougher exercises in the next phases, and you can have the confidence that your form is correct.
• And the final part of the priming is to start waking up our neuromuscular connections. Neuromuscular is the connection of our mind to our muscles. Have you ever tried a physical activity that felt really awkward, but it got easier as you practiced it over time? It got easier because your brain started to understand the needs of the muscle movements, and the neuromuscular connections happened more quickly. With these foundational movements, we are going to lubricate our body’s neuromuscular connections, so they happen quickly, fluidly and without much effort.
What can I expect physically from Get Moving?
Each of you may have different experiences with this Get Moving phase. For some of you, it will be challenging to start moving your body, no matter how gently. This will be new for your body- and that’s a good thing! Go slow, and be patient, your body will adapt to the new routine. For others, you may find that it will be challenging to slow down the exercise. You may be a “do-er” or an “overachiever” and you might be used to pushing yourself too hard. This section will challenge you to slow down, to rest, and to stop pushing your body too hard. This is also a good thing!
What can I expect emotionally from Get Moving?
As you know, Autoimmune Strong is not designed to make you have muscles like a body builder. Its purpose is to give you strength for everyday life- so you can do things like carry 4 bags of groceries while walking to your car trudging through snow.
However, to get these results, I am going to ask you to do things that may feel very uncomfortable at first. There are reasons for this.
• Pain often comes from our muscles being “locked up”. As we start moving, they may feel sore as we start to wake them up and unlock them.
• You may experience an emotional release. Our emotions can be stored in these locked up positions, and people with autoimmune conditions often have deep muscular pain memories, caused by years of heightened inflammation and misaligned posture. As we open up and begin our movement, these pain memories may be released. This is good stuff, so give into it. Acknowledge your feelings, cry if you need, and eventually, these emotional rollercoaster experiences will pass.
• Go at your own pace. Some people may be able to do the videos all in one week, others may need a month to practice 1 or 2 videos. Both are ok. Be confident that you know your body best- go slow if you need, or push through if that feels right to you. Your coaching session with me will also help you determine your pace, but I encourage you to trust yourself and do what is right for you.