20 JANUARY 2 0 1 7 MIND + BODY BORO readers might recognize my byline, since I’ve been a longtime writer for the magazine. But what you might not know is that I’m also a certified personal trainer. In my role as a strength coach, there is nothing I love more than helping people feel better, stronger and healthier. So when asked to combine my passions for writing and personal training for the New Year issue, I was thrilled to oblige. I’ve compiled a fitness guide to help you achieve your health goals in 2017. These are five exercises that you can do in your own apartment with household objects such as water jugs or detergent containers. Practicing these movements regularly is a great way to get back into fitness or to supplement workouts you love. How did I pick these five exercises? Ask any fitness professional to name movements that give you the most for your proverbial buck, and you will likely hear some form of the following: a Push, a Pull, a Hinge, a Squat and a Carry. They are natural human movements that have large functional strength carryover and require you to recruit muscles of the entire body. While learning new movement is best done under the guidance of a trainer, because body variations can alter positioning, these exercises can help you get started with all five basic movements at home. As with any physical activity, safety is of primary importance. Exercises with external load can be started with comfortable weight or household items. Awareness and proper form are your friends when looking for results in your workouts. And remember, these movements translate to your everyday activities! 1 1 2 2 Push Up (Push) The Push Up can be thought of as a moving plank, utilizing full-body engagement and building core and upper body strength. Both the slow lower and the press up can be worked individually to get comfortable holding the plank position. Starting Position: Start in a tall plank. Hands under shoulders, hands screwed into the floor, abs and glutes engaged, tension felt through the heels. Don’t allow the hips to sag. Slowly lower your body in one piece, keeping your elbows back (no chicken wings), maintaining full-body tension. On the exhale, press the floor away with your hands, returning in one piece to the tall plank position (image 1). Floor Pull (Pull) You may not have access to a bar, but pull up strength can be built on the ground. The Floor Pull can be visualized as a pull up without gravity, working the upper body and core without load. Starting Position: Lie face-down on a slick surface (wood, tile, etc.), arms flat above your head in a slight “Y” position. Legs glued together, toes pointed, glutes and abs tight, neck neutral. With your hands and forearms in contact with the floor, drive your elbows toward the hips, pulling your body forward leading with the top of your head. To return to the starting position (image 1), reverse the motion or simply reset. 1 1 2 2 3 3 3 Hayley Bridgewater is a certified personal trainer through the National Academy of Sports Medicine (NASM), a Strong First (SFG-2) kettlebell instructor and a functional range conditioning mobility specialist (FRCms). She is a Precision Nutrition coach (PN1), a somatic exercise coach (SEC), and was in the premier class of certified Wreckbag trainers. Hayley found her way into the strength training field through a long career performing and teaching dance and gymnastics, giving her special interest in endurance athletics. When not in the gym, she immerses herself in the community that she loves as a writer for BORO and is a grateful member of the Sleep No More/McKittrick Hotel family.
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