This week we welcomed our July newbies to the crew, so slap them a high-five when you introduce yourself next week. And before we get to your weekly news items, I want to highlight a quote Ethan posted on Wednesday in our gym FB group:
“Integrity is choosing courage over comfort; choosing what is right over what is fun, fast, or easy; and choosing to practice our values rather than simply professing them.”
― Brené Brown, Rising Strong
I could relate this to a number of things we do at FitWit, but since it’s mobility month in the gym, I’ll just say that you’re not alone in thinking that mobility is NOT fun, fast or easy . . . but it’s right. It does your body good, maybe in the least fun way possible. And the great thing about this month’s challenge is that you can do it anywhere. In fact, I’m bout to hit these Jersey shores with a 90/90 drill that would make you shed a tear. No excuses!
FREE Running Clinic – The team from Altra running shoes is doing a running clinic and shoe demo for us at FitWit Kirkwood on July 21 at 11:15 am. The running clinic will include tips and technique on proper running form, injury prevention, along with a drill that will clean up your form, reduce ground contact, and reduce the amount of force on your joints! In the end, you will have key tools to become a faster, healthier runner. RSVP here because we’re capping at 20 people.
Social at the Marlay House – We’re gathering on Friday, July 20 at the Marlay House for a gym social! Join us for drinks and food and dynamite conversation from 7 – 9 pm. Also, this will serve as a send-off for Melissa Neff, who will be moving to North Carolina in two weeks. See you there!
Double Under Workshop – We know many of you have double under goals and aspirations – let us help you make them a reality! Beka (aka the double under master from FitWit O4W) has excellent knowledge, skills, drills, and progressions to help you get that first or 50th double under. So, whether you are brand new to FitWit or have been casually chasing after those double unders for years, this workshop is for you! I’d like to gauge interest and availability if we were to hold this 1-hr workshop on Saturday, July 28 at 11:15 am. Cost is $20. Is this something you are interested in? If 7/28 doesn’t work for you, what other time frame does? Email [email protected]
Monthly Challenge – We are getting mobile! GOAL: complete 12 sessions of focused mobility for the thoracic (mid back) spine, hips, or your specific problem area. You can choose from the routines below and follow along with the drills in the video. Or, let us know what area on you is in need of attention and we’ll set you up with a mobility session focused around your specific needs. Don’t know your problem area(s)? When we warm-up or cool down or do mobility exercises between sets, take inventory of your limitations. This could be touching your toes or fully extending the arm above your head or getting into a proper pigeon pose. Take note, report back, and we’ll get you set up with what you need!
If you need some guidance with the movements in the videos below, don’t hesitate to ask. We’ll also be incorporating some of these in our warm-ups and cool downs to help you become more familiar.
Thoracic Mobility – https://youtu.be/8gdqOObf8b0
Hip Mobility – https://youtu.be/Tos99g5BZ-M
Nutritious Nuggets – In this week’s Nuggets, we are reminding ourselves to PAUSE before we eat and ask these 3 questions . . . it may prevent you from feeling sluggish and regretful!
Fat loss or muscle gain goal? – You can get tested with the Inbody any Wednesday or Saturday. If you have a fat loss or muscle gain goal, this test will give you some valuable data to help you refine your plan and maximize success.
7/14 – FREE Workout – 9 am at the Skatepark
7/20 – Social at Marlay House, 7-9 pmish
7/21 – Running Workshop – 11:15 am at the Kirk
7/28 – Double Under Workshop – 11 am at O4W Gym
8/25 – FitWit Team Games & Member Appreciation Party
Instagram: @FitWitNation and @FitWitO4W