Jun 6, 20206 min read

Waterfall Workout Challenge

Waterfall workout & squat burnout challenge

Waterfall workout

Complete each exercise starting with ten reps, then circle back to complete nine, then eight.... until you're down to one rep of each.

Squat to Overhead Press

Kettlebell Swing

Chest Press in Glute Bridge

Plank Jacks

V- Up

Squat burnout challenge: Search for the song 'Flower' by Moby on Youtube. When you hear the lyrics 'Sally Down', lower down into a squat and hold until you hear 'Sally Up'. Can you complete the whole song?

Mobility and online fitness coaching

"Even though I am a longtime fitness coaching client, I was hesitant to engage in the online sessions from home. After several weeks of feeling like I may be losing some mobility and strength, I decided to give it a try. I anticipated doing it once and then passing until the fitness center reopened. However, I am pleased to share that I now look forward to each session and feel it is benefitting me greatly, especially in these unusual times. I highly encourage others to try it and see how it can benefit you as well!

To get ready for my first session, I simply had to make space in a corner of my basement. That was not even an issue as my coach, Dino, is able to adapt each week’s program to what I have available and what my individual situation is. The sessions are a nice social outlet as well.

I feel so much better and love having my coach check in with me periodically to see how I am doing and guide me through mobility and strength exercises to keep me feeling my best. I know this will benefit me as I get outside to walk, hike, bike, paddle, bird watch, etc. Look out summer, ready or not, here I come!"

- Elizabeth Trachte

Don't put your fitness on hold, our coaches are here to help you work out from home. For more information on online fitness coaching email Erik Lewish or our front desk staff to get you signed up.

Coffee Empower Hour is changing to Summer Empower 'Cocktail' Hour

Email us to let us know what day works best for you:

Tuesdays at 5 p.m.
Thursdays at 5 p.m.

Empower Hour will resume the following week.

"This is a time to build each other up, connect, inspire, drink coffee, and share your thoughts. A judgment-free zone for all. I look forward to seeing you for some real-talk!"

To join:click here

@AHMedicalFitness

We share something new every day of the week.

If you don't have Instagram, it is very easy to get.

Download the app on your phone, create a username, and follow us at@ahmedicalfitness.Use our hashtags #ahmedicalfitness #wearehereforyou while sharing with us what you are doing to stay healthy.

Now Virtual

Our website is where you can go to find new programs, new information, healthy recipes, our past newsletters, and more!

SUMMER FOCUSED GROUP TRAINING, NOW VIRTUAL

We know that our group fitness programs are what some really look forward to. This summer we aren't letting social distancing stop us from providing you with the same quality programming, only now virtually. You will meet as a group with your coach to train together, discuss topics, go over exercises, and enjoy once again the group fitness dynamic and support from one another. Each program will be designed so that you will have workouts to do on your own and the group will meet at a specific time and day each week to train 'together'.

To sign up for our summer programs log in to your member portal, or email the front desk.

AT HOME FITNESS TRAINING PROGRAMS

At-home training programs designed by our coaches are available to purchase online. Programs available for purchase:

Hiking
Knee health
Running
Running strength
Introductory strength training

If you need help, contact the front desk

Welcome to the coaches corner

Our coaches get together weekly to discuss different fitness topics and articles. It is their time to share and learn. Our Coach's Corner is taking their always evolving knowledge in fitness and wellness one step further and sharing these topics with you. Now you can get an inside peek on what our coaches discuss.

This weeks topic brought to you by Erik Lewish

Challenges to Exercise during the COVID-19 Pandemic: The entire world is currently facing a serious coronavirus pandemic. While we have been fortunate to be low in cases and infection rates in this part of the country and state, it has still resulted in home confinement and the closing of most businesses in the area. This has brought about an abrupt change to people’s lives and especially their exercise habits. At this time, maintaining a regular exercise routine is very important for both physical and mental health. Regular exercise actually helps to boost and maintain our immune system, which is essential to reduce the risk of viral infection. Exercise can also help reduce stress and tension caused by these uncertain times. In addition to exercise, relaxation techniques such as meditation, mindfulness, body scan, and deep breathing can also help to alleviate stress. Another reason for maintaining your regular exercise routine is to limit the level of deconditioning that happens without regular exercise. The old adage “if you don’t use it, you lose it” applies very strongly here. When moving to a more sedentary lifestyle, you can become deconditioned (i.e., out of shape), and this can make it more difficult to re-engage into an exercise routine when gyms do reopen. It also increases your chance of injury when you begin exercising again. For those of you without access to gym equipment during this time, exercise routines using your own body weight (e.g., jogging, squats, burpees, push-ups, sit-ups, and stretching) are really good options. There is no “one size fits all” exercise routine, take into account your available space, ability level, available equipment, and personal fitness goals when selecting a routine. Or have an exercise professional create a custom routine for you. Keep Active and Carry On

For the full article click here

Help Adirondack communities during these unprecedented times. Every donation to this fund is an investment in the lives and livelihoods of our neighbors.

Every fitness center has the same goal – to better help their community be healthy, more active, and well. With that goal in mind Adirondack Health Medical Fitness Center, Cross Fit Lake Placid, and Fitness Revolution have joined forces for the better good of the community to form ADK United in Fitness - a community fundraiser where 100% of the proceeds will directly support those in need who have been affected by COVID-19. United in Fitness is committed to promoting financial assistance to those in need during this significant time.

United in Fitness hopes to raise money to help our neighbors by providing motivation through fitness and wellness. We will hold special virtual events for the community and offer workout programming and more to encourage and show appreciation for any donation big or small to Adirondack Foundation’s Special and Urgent Needs (SUN) Fund, which is helping those suffering in the Adirondack Region from the socio-economic fallout of COVID-19. You can make a donation here. When you donate put 'fitness' in the notes.

Adirondack Foundation’s Special + Urgent Needs Fund, which is making grants to help local communities with COVID-19 response and relief. Click here to find out more.

Sesame Farro Salad

2 cups dry farro
5 chopped scallions
2 cups arugula
2 Tbsp. sunflower seeds
1 avocado
3 Tbsp. olive oil
1 Tbsp. soy sauce
3 Tbsp. rice vinegar
1 Tbsp. sesame oil

Cook the farro in a big pot of boiling water for about 20 minutes or until tender. Rinse the farro under cold water.
Toss the cooled farro with the scallions, arugula, and sunflower seeds.
Add the avocado and the dressing and toss. Serve within the hour or wait to add the dressing and avocado until ready to serve.
The farro and the dressing can be prepared the day before.

Nutritional Tid-Bit From Joni Gerken

Yield of 8 servings:

319 calories

13g fat

10g protein

46g carbohydrates

9g fiber

Farro just might be my favorite grain. It has a great nutty flavor, al dente style chewy texture, and to the top it off, it is a powerhouse of good nutrition. Farro is a type of wheat, so I am sad to say that it should be limited by those with gluten intolerance, and avoided by those with a wheat allergy. Short-grain brown rice is a good gluten-free alternative for this recipe. If you are not familiar with Farro, it is considered an ancient grain. This means that it has not been altered through breeding in known history. It was first domesticated in the Fertile Crescent of the Middle East. It has been popular in Italy for centuries. Ancient grains tend to be higher in protein and soluble fiber than modern grains. Modern grains were bred for a more delicate flavor, and are often further refined to give us polished white rice and fluffy white bread, which reduced many nutrients. Farro also has more antioxidants and essential vitamins and minerals than modern grains. ---------- This recipe may seem high in fat, but in truth, it stays within the daily recommended macronutrient range for fat with 35% of calories coming from fat. What makes it even better is that 87% of the fat in this recipe is heart-healthy polyunsaturated and monounsaturated fats. Recommendations for macronutrient distribution (this may vary for individuals based on the chronic or acute disease): Fat: 20-35% of daily calories Protein: 10-35% of daily calories Carbohydrates: 45-65% of daily calories You can do your own math with the knowledge that each gram of carbohydrates or protein provides 4 calories and each gram of fat provides 9 calories. Virtual dietary counseling