28
Sep, 2021

POWIR4ADT Workout

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THE POWIR4ADT CORE WORKOUT.

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Welcome to the core exercises of the POWIR4ADT workout. Instead of putting them all in one video, we have laid them out in a webpage for you to move from exercise to exercise. Please click on the link below to go to the page with the complete POWIR4ADT workout.

Before attempting the exercise, please review each video, when you are comfortable in your understanding of the exercise, then attempt it yourself.

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The Workout

The POWIR4ADT core workout is a series of exercises adapted to men with prostate cancer. The original study was conducted on healthy, premenopausal women in order to research site specific response to resistance training on bone mineral density. Because there ise an age difference and health issues that would affect the two populations differently, we have adjusted the exercises appropriately to older men undergoing treatment for prostate cancer.

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BEFORE YOU START

We have exercise pre-screening tools availble on this site for you to review before starting any exercise program. Please utilize these tools and consult with a physician if necessary before begining any new fitness program.

You don’t necessarily need any equipment, you can do it all with just body weight to start. Once you are confident with your form and don’t feel any pain with full range of motion, then it is advised to add more resistance. 

We recommend resistance bands. They are inexpensive, easy to transport and take with you wherever you go and are great for joint stability. But, as with all of our exercises, we want to remove roadblocks from your physical activty so feel free to use whatever form of resistance you have readily available to you. 

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28
Sep, 2021

Shoulder Stability Workout

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SHOULDER STABILITY WORKOUT.

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Welcome to a collaboration video with Get Virtual Fit. This video incorporates two shoulder stabilization workouts. The first half is a beginner workout and the second half is intermediate. You can combine both halves into one workout to create an advanced workout.

Before attempting the exercise, please skim or watch this entire video, when you are comfortable in your understanding of the exercise, then attempt it yourself.

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The First Exercise Block

Block one is a standing shoulder series that can be done anywhere without any equipment at all. This series is taken directly out of the U.S. Army Physical Training handbook. 

This is a great series to improve shoulder strength and get you started on planks and push-ups as well as other shoulder and chest exercises that are a part of the POWIR4ADT core exercise group.

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MORE EXERCISE BASICS

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SQUATTING 101

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If you are new to exercise and aren’t ready to start with a full bent knee deadlift, here is a video on how to get started squatting and progress to a full squat. Once you can do a full range of motion bodyweight squat, you are ready to progress to a bodyweight only version of the bent leg deadlift.

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If you have questions about squats or exercise in general, please join our forum. You can ask questions, browse previous answers or join a fitgroup for support in your fitness efforts.

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16
Feb, 2021
Online Consultation

Online Personal Trainer

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The revolution happened while we were quarantining. Online Personal Training is here and it will be integral in the future of the industry.
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A virtual or online personal trainer is a certified personal trainer that creates a custom workout for you to follow or meets you in an online appointment for a virtual personal training session.

There are lots of online personal trainers and they offer a lot of different services. Be careful you aren’t just paying for a pre planned workout. Many online trainers pick and choose from a library of pre-programed workouts. Choose a trainer that is actually designing every workout just for you.

Learn what your online training options are and how much you can expect to pay for the myriad services offered online today.

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Virtual Personal Training

 

A Virtual Personal Trainer is the equivalent of an in-person personal trainer. In a virtual personal training appointment you meet your trainer in an interactive online appointment. Your virtual trainer is showing you the exercises and sometimes doing them along with you, just like in a fitness studio or gym.

The Veteran’s Association has determined that online personal training appointments are just as effective if not more effective than traditional appointments. Their data shows that clients are more likely to be consistent in their online training program than when they have to meet in person.

A good virtual personal trainer will be able to provide 95% of the fitness population with a workout that is perfect for them. 

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Comparison is to an in-person personal training session.
[/et_pb_text][et_pb_counters _builder_version=”4.9.0″ percent_font=”||||||||” custom_margin=”-11px|||||” global_colors_info=”{}”][et_pb_counter percent=”50″ bar_background_color=”#000000″ _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]Cost 50%[/et_pb_counter][et_pb_counter percent=”50″ bar_background_color=”rgba(0,0,0,0.55)” _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]Time Commitment 50%[/et_pb_counter][et_pb_counter bar_background_color=”rgba(0,0,0,0.14)” _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]Transportation 0%[/et_pb_counter][et_pb_counter percent=”100″ bar_background_color=”#ff4c00″ _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]INTENSITY 100%[/et_pb_counter][/et_pb_counters][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Useful Travel Trips” _builder_version=”3.22″ custom_padding=”12px|0px|12px|0px|true|false” global_colors_info=”{}”][et_pb_row _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.9.0″ text_font=”||||||||” text_font_size=”17px” text_line_height=”2em” header_font=”||||||||” max_width=”800px” max_width_tablet=”” max_width_phone=”” max_width_last_edited=”on|phone” module_alignment=”center” custom_padding=”|||” global_colors_info=”{}”]

Virtual Personal Training doesn’t require traveling to your trainer or the cost of them traveling to you. 30 Minutes a day is all you really need to improve health and without the burden of driving, parking and changing in a gym or studio, virtual personal training makes 30 minute a day workouts more available and time-cost effective.

If your virtual personal trainer can record the workout, you can repeat it multiple times before your next meeting. This makes virtual personal training even more cost effective and consistent.

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If you have a computer and a decent internet connection, that is all you really need.

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Simple & Effective

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1. Private Appointments

Meet your trainer in an interactive online appointment with only you and your personal trainer.

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2. Consistant

Your Virtual Trainer can record their instruction for you to repeat in between live sessions.

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3. Cost Effective

Appointments are generally 50% of the cost of in-person appointments. Made more cost effective when you count gas, time and gym membership dues.

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Virtual Personal Training is growing into a huge industry in the next year. In previous years, poor internet connections and lack of understanding how to log into online meetings made progress slow. Now that virtual appointments have become commonplace, people are searching for a virtual personal trainer more frequently. Most of us have gained some weight since the lockdowns have started and will need accountability and professional direction to get back on course to a healthy lifestyle. Make sure you meet your trainer online before you purchase any costly packages, you want to know that they have the actual technology to hold a quality session. Also, you want to determine that your online trainer will be able to provide you with the right intensity in the online format. It is a skill than not everyone has acquired.

 

 

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