Setting Up a Home Gym

Hello NWMP Friends!

homegym.jpeg

Here we are… officially on lockdown. Since I won’t be in the clinic for a while, I’m hoping to keep in touch with all of you via this Blog. I will try to post some clinically relevant information - maybe even some mind blowing PT research. But in the meantime, I wanted to share some of what I’ve been doing to stay mobile and strong while I’m at home.

My set up:

Mr. Groundwork Physio gets all the credit for setting up this simple but very functional garage gym (note: like a garage band, but it’s just me singing guilty pleasure pop tunes while I exercise.)

It’s amazing what you can do with a few weights, a yoga block, a mat, and some sort of step. Bonus points if your old file boxes are haunting you from under the workbench!

Other fun additions could be :

  1. Foam roller

  2. Big exercise ball

  3. TRX or other suspension trainer

  4. Ankle weights

*Just make sure you protect your floor if needed

Getting Outside is also good for the soul.

Getting Outside is also good for the soul.

 

My Workout Today

(adjust weights and reps as needed)

KINSTRETCH WARM UP:

MAIN SET:

  • Step ups (16in box) with a weighted backpack / Great training for hiking or backpacking!

    • 2 sets of 1min per leg

  • Medicine ball slams

    • 3 x 15 reps / Not me, but a soothing accent to demo

  • Side plank hold x 30sec —> 10 side planks with rotation towards the ground / repeat other side

  • Russian twist with 12lb medicine ball

    • 2 x 20 reps

  • Full roll ups with legs out straight / could substitute crunches on exhale

    • 2 x 10 reps

  • Weighted Spine CARS (with medicine ball)

    • 10 reps

  • Lateral lunges with 30lb kettlebell

    • 2 x 15 reps

  • Deadlifts with 40lb kettlebell

    • 2 sets x 1 min / goal is speed with good form

  • Curtsey squats

    • 2 sets to the point of fatigue on each leg

  • Forearm plank with shoulder taps

    • Until your kids interrupt you, or you just want to be done

Let me know how I can help!

Stay Healthy,

Amy

Updated Health Policies

Hello,

Along with the greater international community, we at Northwest Movement Project are facing tough questions about how to react to the growing prevalence of COVID-19 in our area.  We expect that cases will begin appearing in Kitsap County, and are doing our best to stay calm and prepare ourselves, and the clinic, as much as possible. 

Beginning this week, the following precautions will take effect. Please get in touch if you have any specific questions or concerns:

  • Any patient who arrives for treatment with cold and/or flu symptoms of any kind will be rescheduled to a later date.

  • We ask that if ANY member of your household is ill, that you reschedule your appointment even if you are symptom free.

  • Patients who are unable to attend therapy due to illness may cancel within the 24 hour window without penalty.

  • Your therapist will likely be wearing a face mask and gloves for their own protection. We see many people per day, and these precautions help to keep all those entering the clinic safe. 

  • Decisions on whether to hold KINSTRETCH class will be made on a weekly basis.

Thank you for your patience and understanding during this (hopefully short) period of uncertainty. Let's all stay healthy!

 

Best,

Amy Reitz (Groundwork Physio) and Erin Chadburn (Fit to Live)

It's Moving Day!

The time has finally come! Northwest Movement Project is moving into its new home at 727 Ericksen Ave NE. Suite 210.  Erin and I spent the entire day unpacking and getting things set up.  Even our buddy, Gnombe is ready to settle into his new home...