Ketanga: We have all heard that warmups are important, but are they really?
Kate: Yes! The number one reason why I recommend warmups is for longevity. Priming the body for movement, if done correctly, reduces the risk of injury. I've taken your class and I'm sweating by the end of the warmup— so is it really a warmup? They are! In addition to injury prevention, my favorite mobility exercises do what any effective warm up should do: gradually raise body temperature and increase blood flow to muscles. What do YOU love about mobility and why do you make it a point to include in your own workouts? I love that so many issues can be addressed in a warmup and set me up for a successful training session. I center my warmup around what I am going to be training and my own specific imbalances or muscles that need extra activation. Then I'm raising my heart rate, doing the work to maintain proper movement patterns, and getting mentally ready for my training session. What is a tip to keep in mind when planning a warmup for an at-home workout? If you look at warmups like a chore or like a hurdle before you even start working out, you're less likely to do them and more likely to get injured. Make the warm up PART of your workout. A dynamic warm up should raise your heart rate, prime all of the joints and muscles for movement (or at least the ones you'll be working on), and reinforce correct movement patterns. See my videos below for some of these exercises :) Try This Full-Body Warm Up: 2-3 sets
Exercise 1: Squat-Walkout-Pushup-Superman Compound Movement
Exercise 2: Standing I T Y W
Pair this mobility warm-up with Coach Kate's at-home strength workout and learn more about the Hudson Valley Adventure Weekend!
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1) Making Some (even if just a little) Money: Macra-Made You Look!Early on, I was feeling claustrophobic in my NYC apartment and really missing the fresh air and greenery of the great outdoors. I thought about getting some plants, but I have minimal light and not many places to put a pot. So I had an idea to make some kind of plant holder that I can hang on the wall next to the window to get light and feel like I have some nature indoors with me. I did some Googling and found macrame knotting... ordered some supplies and started creating. I had no idea what I was doing, but soon enough I made my first plant holder. And it was actually pretty cute! I made a few more, started to get different techniques down and decided to put them on a website to display some of my pieces in case anyone was interested in buying my little arts & crafts. I decided to name it Macra-Made You Look! and have expanded to making shelves and yoga mat carriers! Bottom line: if I can create these beautiful pieces from literally nothing, just an idea in my head and something I find enjoyable, you can seriously do anything! 2) Being More Active: Solo TennisWhen I was a kid I would spend a week each summer at tennis camp. We were on the court in the scorching heat for hours and hours each day - and I loved it! I didn't play during the year or even think much about it, but when summer came along, I always looked forward to playing. During quarantine, I was trying to think of activities I could do outdoors while staying safe, and I found a little park near my apartment that has handball courts - basically giant concrete walls. I ordered a few tennis balls off of Amazon, dusted off my racquet, and started playing solo tennis against the wall! It's not easy, folks. Or maybe I'm just not all that good at tennis! But who cares! I have been enjoying it as well as appreciating a new reason to get out of the house and move around. Update: I have been dabbling in real tennis -- for any New Yorkers out there, the Central Park courts are open and free for socially-distanced fun :) 3) Being More Creative: Paint (& Sip)Paint Night classes have become very popular in recent years. A group of people sign up to paint a specific design, and the instructor paints it alongside you, giving you instructions and pointers along the way. Plus, there is usually wine or a cocktail involved for extra fun! Over the past few months, these types of classes have moved online to sites like Yaymaker. They are great because you can pick your class by the painting you will create and you can ask questions and show your canvas in real time if you'd like, as if you were there in person. I signed up for a horse painting class early on and really loved it! There is something relaxing and calming about painting, especially when you are guided through the process so you can't really mess up. Check out my horse and emu above. When else would I ever do something like that? I recommend signing up and giving it a try! 4) Building Healthier Habits: New Skincare RoutineLet's talk about mask breakouts! As if having to wear a mask in the humid, hot summer is challenging enough, taking it off to reveal a breakout is the icing on the cake that fell on the floor! (At least we can hide the breakouts with the mask!). I have never been diligent about a skincare routine and have been known to go to bed or wake up without a thorough wash at times. But with this new mask situation and with time to actually research and learn about different products, I decided it was the perfect time to try a new routine. What works for me could be very different from what works for you, but I'm happy to share! I use a gentle cleanser twice per day - usually in the shower after a morning workout and before I go to bed. In the mornings I'll follow with a Vitamin C serum and moisturizer with SPF and in the evenings I'll rotate between a retinol or simple toner followed by moisturizing cream. The best part is you really only need a tiny dot of product for your whole face, so the products will last! My face feels fresh, has seen fewer breakouts, and it feels good to have a routine when so much of life is up in the air right now! 5) Bettering Mental Health: JournalingWriting things down has always been a great way for me to get things off my chest, work through challenges or display everything on my mind. During tough times in particular, I have found solace in being able to clear my mind by getting my thoughts out and into a notebook (yes, I like to use pen and paper vs. a computer or phone!). I appreciate knowing my thoughts are written down in case I want to refer back to them, so that I can clear the space these thoughts are taking up in my mind and move on to more productive things! In an effort to work on my self care and mental health, I have started writing 3 pages each morning (a tactic I've learned from The Artist's Way - check it out!), so I am able to clear out my mind and start the day fresh. Even if I don't have anything to write, I force myself to complete those pages, comment on the weather, recount a conversation with a friend, etc. It's grounding and similar to the skincare routine above, it is helpful to have as part of a routine. Plus, you can get different color pens and make it pretty if you're weird like me! I'd love to hear from you! What new hobbies, skills or habits have you picked up over the past few months? And how has it changed your outlook? Comment below or email me at stacy@ketangafitness.com.
Movement #1: Side Lunge
Movement #2: Single Leg Deadlift
Movement #3: Tuck/Pike to Push Up
Movement #4: Hollow Body Hold
More than a fitness instructor and studio owner, Beth Roberts is also a nutrition and lifestyle coach with over 20 years of experience... and has been creating boot camp classes since she was 5! (Seriously, keep reading!) With a passion for wellness, Beth keeps workouts fun with an endless variety of exercises and classes - which makes her one of the most popular Ketanga Fitness Retreats coaches! Founder of Killington Boot Camp in Vermont, Beth leads drills focused on interval training so her clients are continually challenged by new exercises. So bring your sneakers and a smile, because Beth's energizing and motivating workout techniques will encourage you to have the best holiday yet! Get to know Beth in a brief Q&A below! (Ketanga) How do you keep your workouts fun? (Beth) Variety! Classes are always new and fun; I don’t repeat much. We play games and run obstacle courses. One of my favorite workouts involves a deck of cards. I assign drills to each suit and we “play” cards. “Musical cones” is another favorite. I write a drill on stickers hidden under the cones and when the music stops everyone must grab a cone and do their drill until the music begins again. Coffee or tea? Coffee every morning. Black. A latte occasionally for a treat. What excites you about hosting a fitness retreat? I get to combine my passion for fitness and travel! Life is all about experiences and meeting new people. I love being able to share my fitness and wellness ideas and do workouts with new people while exploring the world! How do you deal with stress? Nature. I get outside and do some form of moving meditation. A hike or a yoga session on the beach clears the mind and makes me feel great. Do you have any favorite holiday traditions? Can I call my birthday a holiday? Every year on my birthday I get outside and reflect on my past year then set intentions for the next year. I am either on a mountain or at the ocean when I do this. In fact, I was on the beach in Barbados leading a Ketanga Fitness Retreat on my birthday one year! What’s your favorite movie? Another tough one...I have 3: 1. Jaws 2. When Harry Met Sally 3. Catch Me If You Can Jaws was a childhood favorite (many summers on Cape Cod) and stayed with me. When Harry Met Sally is a classic rom-com that I still love. Catch Me if You Can entertains me every time. I don’t condone the con-man lifestyle but I find it fascinating. Tell us a fun fact about yourself! According to my parents I have been holding “boot camp” classes since I was 5. I would set up obstacle courses for my friends in our backyard and demo the drills for them and make the whole neighborhood do it with me. This never really stopped...the venue has just changed over the years! What is the best piece of advice you’ve ever received? SLOW DOWN! There was a time in my life when I was moving too quickly and always worried about what was next. I have learned to slow down and enjoy every second. Best advice ever. Join Coach Beth on an exciting fitness adventure! Upcoming retreats include:
-Adventures in Paradise - April 17-23, 2021 (Kauai, Hawaii) -Fitness, Food & Fun - May 12-17, 2021 (Tuscany, Italy) -Adventures in Mallorca - May 17-22, 2021 (Mallorca, Spain) -Yoga & Fitness Retreat - December 7, 2021 (Tamarindo, Costa Rica)
Before You TravelPlanning ahead is the best way to stay ahead.
In TransitA smooth ride is the best way to start a travel adventure.
At Your DestinationYou may be on vacation, but don't leave your common sense back home!
When You Get HomeBring back more than a magnet or keychain?
Have another tip to help people stay healthy and safe while traveling? Add it to the comments below! Looking to check some new places off your bucket list? Check out our upcoming fitness retreats here or enter your email below to stay up to date on our newest trips! |