Welcome to Warrior Training!
Getting into an exercise routine is not easy - especially if you have health issues, or when you are going through a difficult or stressful time in your life. Even when you are genuinely ready to make a change, exercise - and allll the information that comes with it - can be very overwhelming. I know because I’ve been there. I too, knew nothing about exercise at one point. Now a certified fitness trainer, I’m sharing the wisdom I’ve learned over the years to make it easier for you.
**Important Disclaimer - Warrior Training is meant for moderately healthy/recovered bodies, and not meant to replace physio/occupational therapy. If you are still in the recovery phase of an illness or injury or struggle with severe physical limitations, please work with a registered PT/OT to get the most of your recovery through rehabilitation first. Warrior Training would be the next step.
**Because physical exercise can be strenuous and subject to risk of serious injury, we urge you to obtain a physical examination from a doctor before participating in any exercise activity or using exercise equipment. You agree that by voluntarily participating in these physical activities, you are assuming all risks of injury, loss or damages that you may incur. You agree that you are working at your fitness level, and do not need to do every exercise in this program - only the ones you can do safely.
Intro to Exercise video 1
Let’s get you introduced to exercise. We’ll talk about the benefits of it, how to listen to your body, and common fitness problems - things that typically lead to giving up. We’ll also talk about motivation and I’ll provide tips to help keep you going.
Intro to exercise video 2
In this video we dive into strength training, also called resistance training. I’ll share why it’s so important, plus all the things you should know before you start, to make it most effective. I’ll also talk about what your workouts can look like and what you will need.
Recovery Guidelines
In the hours and days following movements that our bodies aren't used to, we experience DOMS; or Delayed onset muscle soreness. This is normal, and does not mean you should give up! I’ve provided a variety of strategies to help your muscles heal and to help decrease feelings of DOMS so you can get back to moving.
Beginner Strength and Flexibility Program
Below you’ll find the videos to a 3 month beginner Strength and Flexibility Program, based on 3 days a week. You may choose to do less days, or more. Each day includes the same warm up movements and stretches at the end, This full-body program is a great place to start for many, but it’s important to remember that everyone is different. Each one of you will have different needs, strengths, weakness, goals, etc. You by no means have to do every exercise, try each one first to see how they feel. Many can be be modified to do seated. You can choose to only do some the exercises, or all of them if your body can handle it. As the weeks go by, more exercises are added as you gain strength, but again, you do not have to advance to them if you don’t want to. Remember that consistency is what’s MOST important here, so you want to stick with something you can do long-term.
Aim to do 1-3 sets of 8-12 repetitions of each exercise, depending on your strength, gradually increasing as the weeks go on.
*If you are unable to do majority of the exercises in this program, a physiotherapist is likely better suited for your needs at this time.
Month 1 - Day 1
Month 1 - Day 2
Month 1 - Day 3
Month 2 - Day 1
Month 2 - Day 2
Month 2 - Day 3
Month 3 - Day 1
Month 3 - Day 2
Month 3 - Day 3
