Maximize the 14 Different Body Positions on Your Total Gym!
Position #1 – Seated Forward
Hello Total Gym Team! It’s Master Trainer JayDee here to show you how to make your workouts more Time-Efficient. The benefit for you is spending less time working out and more time enjoying all that added energy exercise gives you, doing what you love.
This is Part 1 of a 7-Part series that will cover all 14 body positions, so stay tuned.
One of the biggest benefits of the Total Gym is its impressive versatility. You can do hundreds of different exercises utilizing all the body positions. You can easily change the resistance from exercise to exercise by simply changing the level. You can remove the squad stand, which opens additional exercises like lunges, reverse and side lunges, yoga downward dog into a dynamic plank, and the list goes on and on.
And don’t even get me started with all the wonderful accessories you can add to your total gym!
But today’s focus is Time Efficiency. When I certify other personal trainers on the Total Gym, I have them create a client routine that minimizes equipment and body position changes. Here is the most valuable tip I would teach them: Once you get your client into a body position, maximize the number of exercises you can do there!
And this is what you’ll learn in this video series. The benefit is maximizing your results and minimizing your time.
I think you’ll agree, time is life’s most precious resource. Saving time is probably one of the reasons you enjoy working out at home on your Total Gym in the first place. If you add up all the time you saved by not going to the gym, it can add up quickly.
Let’s say you only live 10 minutes away from the gym. Not bad, right? So that’s 20 minutes round-trip. Now had another 15 minutes finding a parking spot and getting in and out of the gym. Then there is check-in and making your way to the locker room to store your stuff. Now, add the time going from machine to machine just to work one body part. Then there’s always the chance that the machine you want to use is already occupied. You’ll have to waste time waiting until they’re done or spend time altering your workout.
This common scenario could he’s there add up to 45 minutes plus, not including any of your actual working out! These 45 minutes of wasted time could give you an awesome Total Gym workout without leaving your comfy house, and your private shower is only 90 seconds away!
Yes, on your Total Gym, you can work out your entire body on one machine. Today I’m going to show you how to be even more Time-Efficient by maximizing each body position.
Here are the 14 Body Positions on Your Total Gym:
Seated Forward – Today’s Highlight
Seated Backward
Kneeling Backward
High-Kneeling Backward
Lying Upright Supine
Lying Upright Prone
Line Inverted Supine
Line Inverted Prone
Seated Sideways Right
Kneeling Sideways Right
High Kneeling Sideways Right
Seated Sideways Left
Kneeling Sideways Left
High Kneeling Sideways Left
This will be a Fun series Team! Check out today’s video and learn all the exercises you can do in the Seated Forward Position.
Stay healthy and keep the questions and comments coming. I love this stuff and I’m here to help!
Many ask if its possible to Build Muscle after 40. Yes it is. Today’s story is the perfect example. Brad was ready to take his body to the next level and about to turn 50 he did just that. Week by week he worked hard and made as good of choices as he could. 20 Weeks later he is bigger and leaner, feeling great.
Muscle Building After 40
Brad’s Stats
Starting Weight -169lbs, Stomach 35″
Added 12 lbs through bulking to 181lbs
Finishing Cut Weight- 171.8, Stomach 33″
Build Muscle After 40
Brads Story
For me, this was my second round with Micah and Hitch Fit. Almost two years ago, I worked with Micah on a 12 week program which was a get lean program.
It worked! Fast forward to this past spring and I reached back out to Micah. Since my last experience with Hitch Fit, I had continue to work out consistently, but the truth of the matter I was not pushing myself like I could and I was not as disciplined with my diet as I should have been. One of the reasons I am a big fan of Hitch Fit is the accountability that they provide. I needed that.
This time I asked Micah if we could work on a bulk and then go through a lean out process. I committed to a 20 week Get Big Get Ripped Program. Going into the program I was excited but also a little nervous I was not going to be able to achieve the necessary weight gain.
I have always been a hard gainer when it comes to size and weight. However, Micah said to trust him and the process and you will get there. After the first 12 weeks, I had gained about 12 pounds. Those 12 pounds were comprised of “good” weight. Really pretty cool to watch the changes take pace.
Build-Big-Arms
After that, we went into the lean out phase for 8 weeks and I dropped about 9 pounds. The results were really pretty good. I was proud of what I was able to achieve.
Through the process, clearly I was not perfect; coming up short at times on the diet or the intensity of the workout. I had to give myself grace and strive to get back on the horse and keep working hard.
For me, it was a personal goal and I was able to achieve it. However, one of the side benefits is it has been encouraging to have people throughout the process comment about the changes. Multiple times people have asked “what are you doing”, “I need to get on your program”, etc.
The first thing I would tell them is to show up and be consistent. From there, I tell them all about Hitch Fit and what Micah and Diana are doing and how they are doing it. I can’t say enough positive things about them. They will meet you where you are at and go from there to help you be a better version of yourself.
Back Workout After 40
I chose Hitch Fit the first time and came back to them the second time because they provide a plan, accountability, and encouragement. Having a solid plan from people who are proven and know what they are talking about gives you confidence that this will work if you stick with it. Certainly, there were times where I did not like a particular workout or wondered if I was going to get the results, but I pushed forward. At the end, I was pleased with the final product. Not too shabby for someone a couple of weeks away from turning 50!
This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
On the 18th October 2024 – my 40th birthday – the opportunity to run the 2025 London Marathon landed in my lap.
[Just a little disclaimer that I’ve paid for my place and am not being sponsored by any brands. I fully want to do this for me, and me alone.]
I’ll be honest, the marathon distance has never been one that’s allured me, however, I’d always thought it was something I’d like to do at least once. And if I was gonna run 26.2 miles without being chased, it had to be London Marathon so I could tick off another challenge towards achieving the London Classics Medal.
In case you’re not aware of the London Classics; you can earn the biggest medal you’ve ever seen by completing the London Marathon, RideLondon 100 and Swim Serpentine (2 miles) which basically equates to an epic triathlon. It doesn’t matter when you do them, just as long as you do them in order to be eligible for the medal.
Whilst I seemingly ticked off RideLondon with no issues, swimming 2 miles will be the biggest feat for me but I’m gonna give it my best.
Running a marathon? I’ve been around enough marathon runners and trained marathon runners to make me feel confident I can do this. I don’t have any time to beat; the goal is simple, to finish.
“I don’t have any time to beat; the goal is simple, to finish.”
As I haven’t run consistently for a couple of years now due to health issues, I started from scratch with 6 months to train.
I calculated that I would just about have enough time to complete a version of Couch To 5km before I start a beginners marathons training plan for 16-18 weeks. And what do they say about making plans?! Something like God laughs?!
I started Couch To 5k strong then got hit with a virus with took me out for 3 weeks of December. By the time I was well again, it was straight into week 1 of what would be my “marathon training block”.
I hadn’t fully decided on a plan to follow but my top options were:
beginners plan from London Marathon
Hal Hidden 18 week novice plan
Garmin plan
Strava plan
Hire a coach
I opted for the beginners plan from London Marathon which started with a simple 30minute walk. I also love that it’s a paper plan I can keep on my desk, ticking off the sessions as I complete them.
As I’m writing this, it’s mid February and I’ve one more session to complete week 6. Weeks 1-4 were very much base building and week 5 was a deload / recovery week. I’m super proud that I’ve managed to complete all but one of my sessions so far.
My Training For London Marathon
Here’s a little insight into what I’ve been up to so far, and my plan for the last 10 weeks before race day on Sunday 27th April 2025.
I’ve Been Auditioning My Running Kit
I realised that as much as these training sessions are to prepare me for event day, they’re also the perfect opportunity to test out kit ready to decide which pieces make the cut for race day. I’m lucky that I have plenty of kit and shoes to use rather than having to buy anything new.
Plus, running in Winter is no joke. I’ve run on ice, through flooded fields and on the rare occasion in sunshine below 0 degrees. You goto check out my tips on how to dress for running in cold weather.
Mixing up my running shoes has been one of the biggest trial and errors! My favourite speed shoes now create a lot of tightness in my lower legs where my glutes are obviously not at the same strength they used to be.
So I’m slowly reintroducing those into my shorter runs especially as I’m now mixing up the pace with some tempo intervals.
I Eat parkrun Sandwiches
While my distances have been quite low, I’ve loved either just going to parkrun or sandwiching it in between, before or after whatever distance is left on my plan.
My local parkrun is basically a mudfest that sometimes sucks the confidence out of me but I have also been going to other local venues where I can enjoy mud free running and realise I’m not as slow and terrible of a runner as the mud makes me feel.
Getting Strong & Staying Injury Free
Before I started marathon training, my base week consisted of one HIIT session, one strength session, one core session, a weekly swimming lesson and two (intense) indoor cycling rides.
And this has pretty much remained the same as it’ll help me to get stronger and remain injury free.
If / when I need to, I skip the HIIT or Strength so that I don’t overdo it – in deload week for example.
I do know that I need to add more stretching, foam rolling and mobility work into my week, even if they’re short sessions along with regular sports massages.
I’ve been using Urban for just over a year now – it’s an app for booking massages and other treatments at home. You can use my referral code – RELLELIH5 – to get 20% off your first massage.
Managing My Mind For London Marathon
This is kinda threefold. First up, not sharing the fact I’ve been training for London Marathon has meant I’ve been able to keep the ‘noise’ at bay. As much as everyone would want to help, and share their experiences, I felt I needed to not hear any of it to begin with as my journey is so unique to me.
Now that I’ve done a ‘soft launch’, as one friend called it, it’s been nice having more people to chat to about how training is going. As long as we’re not talking paces etc, I’m happy as it means we’re less likely to compare ourselves and our progress.
The second part of managing my mind is really understanding that a marathon takes as much mental strength as it does physical. I think we going this strength by turning up for our training sessions, even when we might not feel like it.
Ans feeding into this point, I’ve had to use alot of self talk when out running. Things like reminding myself to ‘trust the process’ and knowing that no matter how hard it might feel now, I need to remember where I started.
And finally, when a run hasn’t gone to plan, I’ve reminded myself that it doesn’t matter. What counts is the consistency of getting out and the time on my feet.
The final 26.2 miles will be London Marathon day and I know having been on the other side of the barriers, it’s the most epic atmosphere.
I’m convinced I will feel invincible and excited in addition to all the race day feelings. And I know, no matter what happens, I’m gonna have one of the best days of my entire life so far!
Recovery, Self-Care And Listening To My Body
Marathon training won’t last forever, so if I’m going to commit to doing this, I’ve chosen to commit to taking the best care of myself while doing do. I’ve made recovery, self-care and listening to my body, my biggest priorities.
To be fair, I’ve worked hard to do this anyway but with adding running to my schedule 3 times a week, I’ve had to do better.
I go to bed on time, I eat 3 meals a day, I aim for 2L of water a day, take my vitamins, supplement with collagen, protein, BCAAs and Creatine on most days.
As I said before, I also need to stretch more, foam roll more and generally take good care of my body. I had a sports massage in week 5 /6 of training and OMG, EVERYTHING was so tight. I’m still recovering from said sports massage but I already feel so much better.
I’ve even set up a cold plunge thing in my garden and I’m practicing using that, in addition to making the most of the sauna blanket that I own.
I’m super grateful that so far, I’ve not reached a level of exhaustion like others have yet. I’m sure this will come closer to race day, but until then, I’m doing everything in my power to balance marathon training, work and life.
My Running Soundtrack
During shorter runs, listening to music has worked well for me. In fact, listening to my indoor cycling playlist while doing my session with tempo intervals had me feeling like I was on fire!
Podcasts work well for me if I’m interested in the topic, but I’ve just started listening to audiobooks… that don’t take too much brainpower. First up – How To Run A Marathon by Vassos Alexander.
I’m taking recommendations so leave them in the comments below please.
What I Have Planned
With 10 weeks to go, there is still a-lot to do, right?! So here is some of what I have planned to help me through the rest of my training to get to the start line.
Booking Events For Long Runs
Now the long runs are getting… longer, signing up for events helps to reduce some of the stress of planning what to do. Running an event means a pre-planned route, water / nutrition provided, a race day experience to practice and company.
Here are the events I’ve signed up to:
Women’s Run Series London 2025 10km, Saturday 8th March (+ ~50-60mins)
Hackney Legacy Half Marathon, Sunday 16th March
London Lea Valley Gratitude 25km, Saturday 19th March (+ 5miles)
That trail run is gonna be my longest run on plan, of which I’ll need to add on an extra 3-5 miles to hit 18-20miles.
Time To Test Nutrition
Now my runs are well and truly over the one hour mark, it’s time to start thinking nutrition. I’m super keen not to fill myself with unsavoury sugary products so I’m looking to products that I’ve either used while cycling or new to me brands that are more natural.
I also don’t want to make myself bankrupt because WHY ARE GELS SO EXPENSIVE NOWADAYS?! lol Over £4 for a packet of Clif ShotBloks?! Cost of running crisis is added to cost of living crisis. And they say running is free lol
Start Training With A Running Vest
Given that I now need nutrition and water on my long runs, I need somewhere to stash these bits along with my phone, keys and a layer I’ll probably take off and put on repeatedly.
So out comes my running vest which I bought a few years ago to train for Royal Parks Half Marathon and use for my trail running adventures.
Having moved house recently though, I seem to have temporarily misplaced the soft water flasks that go in the vest and I’m not looking to spend £40 replacing them when I know they. have TO BE HERE SOMEWHERE.
In the meantime, I’ve bought one soft flat for about a tenner hoping it’ll tide me over until I dig mine out of a box somewhere. I’ve still got ten weeks to make that happen after all!
I’m Prepared For ‘Maranoia’
Or at least I think I am. Surely knowing it exists is the first step towards beating it?!
I’ve also been sent an immunity boosting care package which features a 7-day supplement designed to support your immune system and speed up your recovery from seasonal illnesses. Of course I’m hoping never to need this, but I feel comfortable knowing I have it at hand.
Okay, it felt super good getting all of these thoughts out of my head and into this post so thanks for reading. It’s been ages since I’ve shared something personal rather than something optimised to get as many eyes on it.
I’m as much excited for the journey to the start line as I am for the ‘final dance’ to be honest. I’m pretty sure I’m gonna be ‘one [marathon] and done’ but I also know I’m likely to never stop talking about it for the rest of my life. I apologise in advance.
Oh and whilst I’m not in need of donations, I’ll happily accept kudos over on Strava – this is my account.
See you on the start line if you’re running too! Or hopefully see you on the sidelines!
Efficiency in the world of fitness coaching goes beyond simply doing more in less time; it’s about understanding what makes you effective in your work. While enhancing efficiency has been a popular topic in recent years, especially with books like James Clear’s “Atomic Habits,” this discussion dives into the realm of program design, a task that coaches may sometimes find routine.
Evaluating Your Efficiency
Before diving into ways to boost your efficiency, it starts with a conscious decision to improve. This means you’re committed to understanding your own efficiency and making changes for the better.
To gauge your efficiency in program design, consider these questions:
How long does it take you, on average, to create a weekly program for a client?
How long would you like it to take?
How do you feel when designing programs?
Think about a time when you felt inefficient. What caused it?
How can you prevent that issue from happening again?
Answering these questions will help you identify specific roadblocks that hinder your efficiency in program design, laying the foundation for improvement.
Once you’ve identified your efficiency roadblocks, the real challenge is addressing their root causes rather than applying quick fixes. Many coaches struggle with technological distractions, like constant notifications on their devices. While turning off notifications during work might seem like a simple solution, breaking deep-seated habits can be challenging.
Instead, try these steps:
Set specific times for checking emails and communication platforms.
Physically distance yourself from your phone to resist the urge to check it constantly.
Consider removing non-essential or highly distracting apps from your devices.
By dealing with the underlying causes of these distractions, you’re not just applying temporary solutions but making lasting changes to your work habits.
With a clear understanding of your efficiency roadblocks and strategies to overcome them, it’s time to create a personalized plan:
Pre-Commit: Share your efficiency goals with someone you trust to hold you accountable. Identify your most alert and focused times of the day and schedule program design tasks during these periods.
Tackling Root Causes: Distinguish between addressing surface issues and eliminating the core problem. Dive into the habits connected to your roadblocks and find ways to eliminate them.
Value Downtime: Being busy doesn’t always mean being productive. Set aside moments in your day for relaxation and mental breaks. Let your mind wander; it’s essential for resetting your brain.
Self-Care: Your physical and mental well-being significantly affects your efficiency. Make sure you’re eating nutritious food, getting enough sleep, staying active, staying hydrated, and taking personal time for yourself.
In coaching, efficiency isn’t just about numbers; it’s finding the balance between delivering quality work and taking care of yourself. Recognize that there are times for intense focus and times for rest and rejuvenation.
Exploring Innovative Efficiency Boosters
In addition to the traditional strategies for efficiency, consider these creative tactics to supercharge your program design process:
Template Mastery: Create a library of program templates tailored to common client goals and needs. These templates can be efficient starting points, saving you time without sacrificing personalization.
Automated Scheduling: Use scheduling software to streamline client appointments, giving you more time for program design and client interactions.
Client-Centric Software: Invest in coaching software like CoachRx that allows clients to take an active role in their fitness journey. When clients can access their programs and track progress easily, it reduces communication challenges and promotes independence.
Outsourcing Non-Core Tasks: Delegate administrative tasks, like appointment scheduling or data entry, to virtual assistants or support staff. This frees up your time and mental energy for program design.
These innovative approaches complement traditional efficiency strategies, providing fresh ways to enhance your program design process and overall coaching efficiency.
Faithfully Fit 35 Pound Weight Loss Journey. Jessica’s story is powerful and inspiring. After going through a challenging divorce, this mother of 3 found herself juggling being a working single mom and trying to figure out finances while caring for her children, one of whom was diagnosed with Type 1 Diabetes. Her health took last place until, now in her 40’s, she realized how much it was deteriorating. The unhealthy habits were taking their toll physically and mentally. She heard a word from the Lord, prompting her that it was time to take care of her health, and she knew it was time. That led her to find Hitch Fit. She has made incredible physical and mental progress through this time, shedding 35 pounds of fat, increasing muscle and self-confidence, and even running her first 5K race for Ovarian Cancer!
Jessica’s Before and After Stats:
Starting weight: 195
Ending weight: 160
Starting body fat: 42%
Ending body fat: 29%
Jessica’s Before and After 35 Pound Weight Loss Photos:
35 Pound Weight Loss over age 40
Jessica’s Hitch Fit Online Training Story and Review:
Faithfully Fit Weight Loss Success
“During a challenging period in my life, my marriage was ending, and I found myself as a single mother to three children. Unexpectedly, my youngest daughter was diagnosed with Type 1 diabetes, which added an extra layer of uncertainty considering my job and financial circumstances.
I was constantly on the move, juggling work, caring for my kids, and trying to make ends meet. However, what pushed me to my breaking point was my deteriorating health. I was just five pounds shy of reaching 200 pounds, which was a wake-up call. I didn’t even realize how much my health had declined. I felt exhausted from the moment I woke up until I went to bed, struggled to get a good night’s sleep, experienced constant body aches, and found it difficult to stand for even 10 minutes without feeling intense pain.
I used to find myself grabbing fast food on the go or binge eating one large meal because I was too exhausted to cook. The most difficult part was not having the energy to engage with my children. It became so challenging that I started missing my children’s extracurricular activities because I was unhappy with my appearance. I didn’t want my friends and family to witness the person I felt I was becoming. My self-confidence reached an all-time low.
After experimenting with alcohol, I found myself enjoying a “Mango Margarita” with an extra shot of tequila three times a week. The drink became a source of comfort for me, providing temporary relief from any feelings of sadness and pain. However, as time passed, I began to notice the physical effects as the pounds kept adding up. Despite the weight gain, I remained indifferent to the consequences, continuing down this path for a couple of years. Unfortunately, I found myself relying on unhealthy coping mechanisms and struggled to find a way out of this cycle.
In 2023, one evening, I experienced a life-altering moment. While seated on my couch, I heard a gentle voice saying, “It’s time, Jessica,” and I found myself overcome with tears. I had long been aware of the need for change in my life, but I felt lost and unsure of where to begin, making excuses instead of taking action. The voice persisted, and I recognized it as a message from God. I prayed for guidance, promising to commit to His purpose in every aspect of my life. This commitment proved to be a challenging and arduous journey, far from the easy “narrow gate” path, if you catch my drift.
I found myself in a constant battle with my own thoughts. The persistent voice in my head kept insisting that I couldn’t achieve my goals, especially when it came to my weight. Despite the discouragement, I persevered and continuously motivated myself to believe that I could succeed. In the end, I proved that voice wrong and accomplished what I set out to do.
In April 2024, I had the fortune of crossing paths with Diana Chaloux-LaCerte, a dedicated professional from Hitch Fit, and it felt like my prayers had been answered. The transformation my body has gone through has been truly remarkable. I found myself becoming increasingly enthralled by the positive outcomes. Not only did I start to notice muscles that I had never even realized were there, but I also shed numerous pounds and inches. Most importantly, this journey with Diana has increased my physical strength and significantly enhanced my understanding of nutrition’s vital role in our lives.
After making positive changes to my lifestyle, I started looking better and felt healthier, and my energy levels improved. I discovered the key to shedding excess weight and building muscle through perseverance and acquiring knowledge. Most importantly, this journey helped me regain self-confidence and strengthened my faith in the “Great I AM” I serve. In every aspect of my life, things are finally falling into place. I owe a tremendous debt of gratitude to Diana. Hitch Fit has truly been a blessing, and I believe that anyone who signs up for Hitch Fit today will also experience this blessing. You will not regret it!”
This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
Incase you’ve missed the news, I’m signed up to run London Marathon and I’m doing everything in my power to get to the start line strong and injury free. This includes actually doing all the drills that make up a good dynamic warm up for runners.
If you’re anything like me, preparing for your next run often involves a quick slow jog or a few static stretches, but these methods may not be the best way to truly engage your entire body and avoid common issues like runner’s knee or shin splints.
Recent research shows that dynamic exercises—which involve constant movement—increase blood flow, improve hip mobility, and reduce your risk of injury.
I recently volunteered to lead the pre-run warm up at the RunThrough London Half Marathon and 10km event in the Olympic Park, and I delivered an extended version of what I now call the kisE Signature Warm Up Routine.
Below, we’ll explore why dynamic stretching outperforms static stretching for a better run, and then walk through the kisE Signature Warm Up Routine made up of a comprehensive series of movements to optimise your running performance.
Benefits of Dynamic Stretches
Dynamic warm-ups prepare you for a high-impact sport like running by raising your heart rate, mobilising connective tissues, and activating the muscle groups you’ll rely on most.
Because they involve active stretching, you won’t be stuck in a static position for an extended period of time—instead, you’ll use simple movements and controlled momentum to boost blood flow.
By contrast, static stretching is more effective after your run or during dedicated flexibility sessions. Holding static stretches with cold muscles could limit muscle activation and even increase injury risk.
That’s why dynamic movements—especially those focusing on hip flexors, lower back, and core strength—are a great way to promote fluid motion and maintain proper form from start to finish.
A Dynamic Warm Up for Runners
These warm-up exercises can be done in less than 10 minutes before a long run, a half marathon, or easy runs alike. They’re a good idea for anyone seeking better performance and fewer aches.
The kisE Signature Warm-Up Routine
Leg Swings (Forward/Backward & Cross-Body)
Hamstring Reaches
Open the Gates / Close the Gates
Straight Leg Kicks
Good Mornings or Single-Leg RDL
Thoracic Rotations
Lunge with Side Bend or Twist
Sumo Squat Hold with Internal Hip Rotations
High Knee Marches or A-Skips
Squats or Single-Leg Squats
Ski Jumps (Lateral Bounds)
Butt Kicks or Dynamic Quad Stretches
Pogo Jumps (Single and Double-Leg)
Pelvis Circles
Leg Swings (Forward/Backward & Cross-Body)
Stand with your feet shoulder-width apart. Swing one leg forward and backward 10 to 15 times, then switch. Repeat by swinging each leg across the front of your body. This constant movement helps increase blood flow, loosen hip flexors, and reduce the risk of injury to the lower back and knees.
Hamstring Reaches
Step your right foot forward with a slight bend in the knee, hinging at the hips to reach toward your toes. Return to a standing position and repeat with the left leg. Aim for 8 to 10 reaches per side. This great stretch warms the hamstrings and glutes.
Open the Gates / Close the Gates
Lift your knee to hip height, then rotate it outward to “open the gate.” Reverse the motion to “close the gate.” Perform 5 to 8 rotations in each direction before switching legs. This simple movement is a great way to boost hip mobility and engage your core, setting you up for a better run.
Straight Leg Kicks
Walk forward, kicking one leg straight in front of you, aiming for the opposite hand. Keep your shoulders relaxed and your posture upright. Perform 10 to 12 kicks per side. This type of stretching dynamically opens up the hamstrings and prepares your entire body for the high-impact sport of running.
Good Mornings or Single-Leg RDL
For Good Mornings, stand with a wide stance, hinge at the hips, then return upright. For Single-Leg RDL, balance on your right foot as you hinge forward, extending your left leg behind you.
Aim for 10 – 12 Good Mornings or 5-6 RDL’s on each side. These exercises strengthen your posterior chain—glutes, hamstrings, and lower back—which is crucial for injury prevention and running form.
Thoracic Rotations
Start in a standing position with feet hip width apart. Have a slight bend in your knees and hinge forward (to 45degs) from your hips. Cross your arms across each other and place your hands on opposite shoulders.
Twist your upper body to one side, trying to look towards the sky; keep a neutral spine and make sure your head and shoulders follow the direction of the movement.
Perform 8 to 10 rotations before switching sides. This promotes fluid motion through the spine, improving core strength and running performance.
Lunge with Side Bend or Twist
Step your front leg forward into a lunge, keeping your back leg extended. Gently bend your torso toward the lunging leg. Repeat 6 to 8 times per side. Then repeat with a twist over the front leg.
This dynamic movement opens the hip flexors and engages the core, aiding injury prevention by improving balance and connective tissue strength.
Sumo Squat Hold with Internal Hip Rotations
Take a wide stance, squat down, and hold. Gently rotate one knee inward at a time, alternating knees, for 10 rotations per side. This squat variation strengthens the adductors and improves hip mobility, helping you maintain proper form and reducing injury risk during long runs or intense workouts.
High Knee Marches or A-Skips
Drive your knees up to waist level while marching in place. For an added challenge, hop off the right foot or left foot for A-skips. Continue for 20 to 30 seconds. These moves elevate heart rate, increase blood flow, and activate hip flexors for a more powerful stride.
Squats or Single-Leg Squats
Lower into a squat with your hips back, then push through your heels to stand. For Single-Leg Squats, balance on one leg and move slowly, focusing on control.
Aim for 10-12 double leg squats or 5-6 single leg squats on each leg. These variations build strength in the quads and glutes, reducing injury risk by supporting good posture and core strength.
Ski Jumps (Lateral Bounds)
Hop laterally from one foot to the other, landing softly. Perform 10 to 12 hops each way. This plyometric exercise targets your stabilizer muscles and connective tissues for injury prevention. It’s a good example of preparing for sudden changes in direction while running.
Butt Kicks or Dynamic Quad Stretches
Jog in place, bringing heels to your glutes for butt kicks. Or, briefly pull one foot behind you before switching sides for a dynamic quad stretch. Both variations warm up the front of your body and help prevent tight quads from altering your running form.
Pogo Jumps (Single and Double-Leg)
Stand tall and hop in place using primarily your ankles and calves. For more challenge, move to single-leg pogo jumps. Perform for about 10 to 15 seconds. This drill boosts muscle activation in the calves.
Pelvis Circles
Stand with your feet shoulder-width apart. Gently circle your hips 10 times in one direction, then reverse. These circles loosen the lower back and hips, a simple movement that tops off your pre-run stretching routine for a fluid motion and better run.
Additional Tips on Foam Rolling and Injury Management
Using a foam roller before or after your dynamic warm-up can help alleviate muscle tightness and improve blood flow, especially in areas prone to soreness or overuse like the calves and hip flexors. If you’re interested in learning more, be sure to check out our other posts on foam rolling and recovery for runners.
Whilst foam rolling and dynamic stretches are a great way to address common issues and enhance muscle activation, it’s important to seek professional guidance if you experience persistent pain.
A recognised Physiotherapist or Osteopath can provide a personalised assessment, ensure you’re practising proper form, and help address specific conditions such as achilles tendinitis. If your discomfort does not resolve with basic self-care or continues to worsen, it’s a good idea to consult a qualified healthcare provider.
I’m pretty confident I’ve collated some of the best dynamic stretches you can do as a runner, but by all means, there are always plenty more. If you’re short on time, you can create a daily routine by picking a few of the warm-up exercises from this routine to do. You’ll still benefit significantly.
P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.
The illness I referred to as a cold in my last post is persisting. By last Wednesday I had not had .fever symptoms in 3 days so I went on a long ride with intervals thrown in, and it felt great I did have a stye in my left eye that was getting redder, however, so I got in to see my Doc the next day. She said the stye was infected and put me on antibiotic eye drops. I asked her about whether I was still infectious with the cold. She said the rule of thumb is a week after a fever. However, she also thought some of my symptoms might be related to my infection from the stye, and told me to keep her posted of any changes.
That night (last Thursday) the fever returned as bad as previously. So I called her office and she put me on internal antibiotics as well (Amoxicillin). That knocked the fever back out and by Yesterday it had not returned. I’m being a little more careful ramping the training back up. I did short easy rides Friday, Yesterday, and Today.
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Published by BionicOldGuy
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
View all posts by BionicOldGuy
In the ever-evolving world of fitness coaching, embracing the power of Artificial Intelligence (AI) can be a game-changer. It presents a world of possibilities, but the challenge lies in finding AI tools that align with your core principles and the trusted science of your coaching practice.
We understand this, and that’s why we’re excited to introduce a unique solution—a combination of AI prompts and an educational course designed to not only streamline your coaching but also enhance the overall experience for both coaches and clients.
Why We Created These Free AI Resources
Our journey into AI for fitness coaching began with a simple question: how can we harness the power of AI while staying true to our core principles and practices at OPEX? The answer was clear – create resources that bridge the gap between AI and coaching.
Practical Tools That Elevate Coaching
The AI prompts and the accompanying “AI for Fitness Coaches” course containing in our Make AI Your Coaching Assistant resource were born from this quest for practical and efficient tools. But what makes these tools truly special is their real-world applicability. These aren’t just theoretical concepts; they are the same tools used by fitness coaches to streamline workflows, analyze data, and provide valuable insights for program design.
Here are a few sample prompts you’ll find inside the resource:
Why We Know They Work
The impact of AI, when applied correctly, is nothing short of incredible. These resources have not only transformed our coaching methods but have also influenced how we teach coaches to approach program design. AI can significantly enhance your coaching practice by helping you make more informed decisions, personalize programs, and analyze data effectively.
We believe in the power of these resources so much that we want to share them with you for free. With the guidance of the AI prompts and the insights gained from the free course, you’ll be better equipped to leverage AI in your coaching practice. Here’s how AI can bring value to your coaching:
1: Personalization
AI can help you create tailored fitness programs for individual clients, taking into account their unique needs, capabilities, and goals.
2: Data Analysis
With AI, you can analyze vast amounts of data quickly and efficiently, helping you make informed decisions and track your clients’ progress more effectively.
3: Efficiency
AI can streamline your workflows, saving you time and allowing you to focus on what truly matters—coaching your clients.
4: Insights
By utilizing AI prompts and tools, you’ll gain valuable insights that can enhance your coaching and program design.
Ready to explore the possibilities of AI in fitness coaching and revolutionize your coaching career? Click here to access the prompts and the free course.
Let’s embark on this AI journey together and reshape the way we approach coaching, making it more effective, personalized, and efficient. We look forward to witnessing the remarkable impact this knowledge will have on your coaching career.
“Skinny Calves Holding You Back? Discover the Proven Secrets to Sculpt Legendary Calves—No Matter Your Genetics!”
Say goodbye to weak, stubborn calves and hello to 160+ pages of game-changing strategies that’ll turn your legs into a powerhouse—even if you’ve been cursed with ‘bad genetics.’ This isn’t hope; it’s a blueprint built by me,
Micah LaCerte, the King of Calves.
WHAT YOU GET WITH THE BUILD BIGGER CALVES EBOOK- 160+ pages inside
Sample home and gym workouts for beginners, intermediate and advanced fitness enthusiasts
Nutrition education for muscle building and fat loss
Ayurvedic biohacking: In a world driven by rapid technological advances and a relentless pursuit of efficiency, “biohacking” has emerged as a popular trend for optimizing physical and mental performance. Typically associated with tech-driven gadgets, supplements, and extreme lifestyle experiments, biohacking may seem far removed from the gentle, holistic practices of Ayurveda—India’s ancient system of natural healing. But today, a new movement is taking shape: Ayurvedic Biohacking—where traditional wisdom and modern wellness converge.
At its core, biohacking refers to making small, incremental lifestyle changes to improve health, productivity, and well-being. Ayurvedic biohacking adapts this concept through the lens of Ayurveda’s time-tested principles. Instead of relying on synthetic interventions or invasive techniques, it draws on personalized routines, herbal remedies, natural therapies, and conscious living to enhance the body’s innate intelligence.
It’s not about hacking the body like a machine—but tuning into the body’s natural rhythms, cycles, and energies to unlock optimal health and longevity.
The Doshas: Your Personalized Wellness Code
Ayurveda is rooted in the belief that each individual has a unique mind-body constitution, or Prakriti, defined by three doshas: Vata, Pitta, and Kapha. Understanding your dominant dosha helps you tailor your diet, sleep habits, exercise, and even work patterns for maximum balance and productivity.
Vata types benefit from grounding routines, warm foods, and structured schedules.
Pitta types thrive with cooling, calming practices that reduce excess heat and drive.
Kapha types need stimulation, lightness, and activity to avoid stagnation.
Modern biohacking often relies on data-driven personalization (think wearables or DNA tests). Ayurvedic biohacking provides an ancient, intuitive version of this personalization—one based on your constitution, daily rhythms, and the seasons.
Daily Rhythms: Dinacharya as the Original Wellness Hack
One of Ayurveda’s most powerful biohacking tools is Dinacharya, or the daily routine. Long before productivity gurus were advocating morning routines, Ayurveda had already outlined specific self-care rituals to align the body and mind with nature’s cycles.
Wake before sunrise to sync with the body’s natural circadian rhythm.
Tongue scraping and oil pulling support oral detoxification.
Abhyanga (self-massage) with warm oil stimulates circulation and lymphatic flow.
Meditation and breathwork (Pranayama) enhance mental clarity and reduce stress.
These habits, when practiced consistently, serve as powerful, low-tech biohacks for resilience, immunity, and inner peace.
Herbal Intelligence: Plant-Based Enhancements
Modern biohackers often reach for nootropics or smart drugs to enhance brain function. Ayurveda offers a more sustainable and safer approach through adaptogens and herbal allies.
Ashwagandha boosts energy and reduces cortisol.
Brahmi improves memory, concentration, and mental calm.
Shatavari supports hormonal balance and endurance.
Turmeric fights inflammation and boosts immunity.
These herbs are now being validated by modern science, creating a bridge between ancestral healing and evidence-based wellness.
Sleep Optimization the Ayurvedic Way
Good sleep is a cornerstone of both biohacking and Ayurvedic health. While wearables and blue light blockers dominate the modern scene, Ayurveda teaches simple yet profound ways to improve sleep quality:
Avoid stimulants after sunset, including caffeine and screen time.
Massage your feet with warm oil before bed to ground Vata energy.
Drink golden milk (turmeric with warm milk) as a natural, calming nightcap.
Go to bed before 10 PM, when Kapha time supports deep rest.
These methods not only improve sleep but also harmonize the nervous system and promote detoxification.
Merging Traditions with Technology
The beauty of Ayurvedic biohacking lies in its adaptability. Today, many practitioners are integrating Ayurvedic practices with wearable tech, biometric tracking, and lab testing to quantify results. For example, you might:
Use a smartwatch to track heart rate variability during meditation.
Log your energy levels and digestion in a journal based on doshic fluctuations.
Pair intermittent fasting with Ayurvedic meal timing for metabolic health.
This synergy helps individuals stay grounded in tradition while benefiting from modern precision.
Final Thoughts
Ayurvedic biohacking isn’t about quick fixes or extremes. It’s a sustainable, deeply personalized approach to living in harmony with nature, biology, and consciousness. It empowers you to become the expert of your own body—not by overriding it, but by deeply listening to it.
In a world obsessed with external upgrades, Ayurvedic biohacking reminds us that the most powerful technologies are already within us—waiting to be unlocked through balance, awareness, and intention.
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Published by Subhranil
Subhranil is a Chef during the day and a Graphic Designer by night. He is also a Marketing Specialist, Investor and occasional Freelancer. All of this, a very busy schedule, and he has still been in shape at all times. You can find him on all mornings at the gym in his hometown Burnpur. View all posts by Subhranil
