BowFit By Design

Welcome to BowFit By Design Many of us have experienced new aches, pains and pounds as a result of Covid, are lacking motivation and are contemplating what to do next? If you want a program specific to YOUR needs and goals, with the oversight and expertise of a certified fitness coach to see it through, plus ... motivation accountability flexibility to train when YOU want corrective exercise to address knee, low back, and shoulder pain a plan to get the results you want, with the equipment you have to train from the comfort, and privacy of your home If you, want to train smarter, to feel more confident in your body, and to live pain free during these crazy times, DM, or comment so we can connect to see if my services are a fit for you I’m currently offering custom, on-line coaching programs with check in, and accountability 1-1 coaching in person, and virtually on zoom (only 6 spots left) I’m SO thankful to those who’ve trusted me with their health and fitness these last few months. Thanks for embracing this new way of training. You’ve allowed me to expand my reach, to train anyone, anywhere, and to feel confident that no matter what this fall brings, people can stay active. Please share with anyone who’s looking for alternative fitness solutions this fall.

What is a Finisher It’s any exercise or combination of exercises performed at a high level of intensity at the end of a training session with the intent of burning every last ounce of gas in the tank. One of my favourites combines skipping with body weight squats. Perform 20 seconds of skipping followed immediately by 10 seconds of squats (or burpees ) and repeat that circuit 6 times. ... It’s an effective way to increase weight loss, improve cardiorespiratory fitness, and a great way to empty the tank at the end of a training session. Train smarter, not harder #fitnesscoach #functionaltraining #personaltrainer #programdesign #trainsmarter #trainathome

On the days you don’t feel like working out? Do it anyway! Those are days you need it the most. #trainsmarter #fitnesscoach

Slow it down!!! Whether you’re an athlete who wants to improve strength and power, or a novice trainee looking to progress your home workouts, slowing down the eccentric movement (lowering phase of a lift) is a great way to build strength, power and to advance home workouts without the need for more weight. Other benefits include;... Reduction in new and recurring injuries Increase in strength and power Increase in muscle size Improved mobility and muscular control Improved performance If you’re looking to advance your home workouts, start by adding 3-4 seconds to the eccentric portion of a few of your lifts, to increase time under tension and connect to the muscles you're working. Train smarter, not harder. ___________________________________ #fitnesscoach #functionalmovement #trainfromhome #customprogramdesign #trainsmarter

Female Runners with Knee Pain? This is for you! Research has shown the incidence of ACL injuries can be 4-6X higher in females vs males? (Hewett.T.2010) One explanation is our biomechanics. Females have wider set hips. This creates a sharper angle at the knee joint, and places more stress on the inside of the knee under load. The VMO (vastus medialis obliquus)facilitates the final few degrees of knee extension and helps to stabilize the patella (knee cap) Performin...g exercises that activate and strengthen the VMO, can help with knee rehab and pain and may reduce the incidence of injury. One of my favorites is the Glute Bridge with Adduction. You get great inner thigh and VMO activation, while also working the core stabilizers, hamstrings, abs, glutes and low back. Your program should get you better at the things in life you love doing? That starts with program design. ----------------------------------------- #customprogramdesign #trainfromhome #trainsmarter #fitnesscoach #functionalmovement

Short on time? Alternating between upper and lower body exercises in a circuit fashion is a highly effective training technique that allows you to do more work in less time. By alternating between muscle groups trained, time needed for recovery between sets is reduced and a higher level of intensity is maintained. For example, squat to push up, or to deadlift to row. Additional benefits of PHA (peripheral heart action training),include; Improved strength Increased calori...e burn Improved cardiovascular function Reduced lactic acid build up Greater after burn. Pick 4-6 exercises, split between upper and lower body. Perform 12-15 reps of each exercise with no rest in between. Once you’ve completed the last exercise, rest for 1 minute then repeat that circuit 2-4 times. You don’t need hrs in a gym to get results? You just need to use the time you DO have wisely, which starts with program design. #trainsmarter #fitnesscoach #customprogramdesign #trainfromhome

I love seeing so many teens using this time away from their activities to work on the fundamentals. When it comes to resistance training, we often skip the basics and jump straight to advanced level skills without the proper prerequisite mobility, strength, and control to do so? Establishing good mechanics in functional movements FIRST, creates a foundation for building strength and confidence in movement. Advanced skills are the basics mastered. ... #fitnesscoach #trainsmarter #functionalmovement #correctiveexercise #customprogramdesign