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IN THIS EPISODE:

Michele reviews the 12-3-30 treadmill program brought to light by a social media influencer. She discuses the pros and cons to the this type of workout and how to navigate it. Michele discusses what questions you need to ask yourself before starting any program or trying some popular trend. Michele also discusses an incline starter program that you can try today!

Remember, your output is only as good as your input. If your input (your actual workout) is feeling stressful and you are in poor alignment with poor execution (body mechanics), your output (goal) will be challenging to attain.


WAYS TO TAKE ACTION TODAY:
1. Subscribe to The Body Uncovered and share on social media or however you see fit.
2. You can sign up HERE for the FREE Overcoming Your Weakest Link webinar. Learn 5 critical concepts about the body for a LIFETIME of consistent and enjoyable exercise! Also get your FREE exercise program PDF!
3. Visit michelebond.com for more information about Michele and her services.
4. Purchase your copy of "5 Fitness Fallacies" to understand foundational exercise truths.

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IN TODAY'S EPISODE, YOU WILL LEARN:

KEY FACTORS IN GAINING AND MAINTAINING BONE DENSITY -
Today, we are talking about optimal bone remodeling - where the bone building process is higher than the bone degradation process. This allows for better bone health.

Here are the concepts to keep in mind:
1. Strain Magnitude - The amount of relative change in bone length under mechanical loading to create a change. Need to bend the bone enough to elicit change without inducing injury. Jumping has more strain magnitude than tip-toe.
2. Strain Rate - The rate at which strain develops and releases. Running has a faster strain rate than slow walking.
3. Strain Cycle (frequency) - The number of repetitions that change the bone dimensions at any given magnitude. EG: how many times your legs turned over when running/walking. Like the distance.
4. Strain Distribution - The way the strain is distributed across the bone. If you are always walking, the strain is distributed across the bone the same way all the time. Need to throw in some dancing or side stepping down a hill.
5. Rest - resting between sets and sessions allows the bone to reabsorb fluid in order to recover properly and increase bone mineral density.

PUTTING IT ALL TOGETHER
You want to have an activity that has the MOST strain magnitude (force), with the most strain rate (pace), with the most frequency (reps/distance), and with the most varying strain distribution (angles).

Obviously you need to mind your current level of fitness.


WAYS TO GET MORE INFORMATION:
1. Subscribe and download episodes of The Body Uncovered and share on social media or however you see fit.
2. You can sign up HERE for the FREE Overcoming Your Weakest Link webinar. Learn 5 critical concepts for exercise adherence and enjoyment!
3. Visit michelebond.com for more information about Michele and her services.
4. Purchase your copy of "5 Fitness Fallacies" to understand foundational exercise truths.

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IN TODAY'S EPISODE, YOU WILL LEARN:

6 TIPS FOR MINDING YOUR MIND
1. Accentuate the small things
2. Track your progress
3. Use Imagery
4. Reach out to others
5. Rest Time
6. Don't over do it

WAYS TO GET MORE INFORMATION:
1. Subscribe to The Body Uncovered and share on social media or however you see fit.
2. You can sign up HERE for the FREE Overcoming Your Weakest Link webinar. Learn 5 critical concepts for exercise adherence and enjoyment!
3. Visit michelebond.com for more information about Michele and her services.
4. Purchase your copy of "5 Fitness Fallacies" to understand foundational exercise truths.

Support the show

Send us a text

This episode explains the pros and cons of using the typical weight machines at the gym. While there are pros, there are more cons. If you are working out in a gym, listen to this episode to understand why it is SO critical to have a biomechanical assessment to determine the BEST program for the most optimal results. Remember, your OUTPUT is ONLY as good as your INPUT.

If you are a tight mess, have functional or postural compensations, and sit all day, don't go sitting and lying on weight machines.... that can come later at a more appropriate time in your exercise journey. Click on the link in #5 below for a fantastic presentation that can clarify this and more for you!

FOR MORE INFORMATION -
1. Subscribe to The Body.....Uncovered and share on social media or however you see fit.
2. Visit michelebond.com for more information about Michele and her services.
3. Purchase your copy of "5 Fitness Fallacies" to understand foundational exercise truths.
4. I'm open for OFFICE HOURS - schedule a visit today!
5. You can sign up HERE for the FREE Overcoming Your Weakest Link webinar. Learn 5 critical concepts for exercise adherence and enjoyment!

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Send us a text

What you will learn in this episode:

1. The origin of indoor cycling and the parameters in which it should be done
2. Why using free weights is not advisable during indoor cycling
3. Why cycling as fast as possible standing up is critically NOT correct
4. What the duration of a class should be and why
5. Exercise does not  = entertainment (Michele's tough love)

FOR MORE INFORMATION -
1. Subscribe to The Body.....Uncovered and share on social media or however you see fit.
2. Visit michelebond.com for more information about Michele and her services.
3. Purchase your copy of "5 Fitness Fallacies" to understand foundational exercise truths.
4. I'm open for OFFICE HOURS - schedule a visit today!
5. You can sign up HERE for the FREE Overcoming Your Weakest Link webinar. Learn 5 critical concepts for exercise adherence and enjoyment!

Support the show

Send us a text

In this episode, you will learn:

1. What symmetry in stretching is and why you need it
2. What RATIO stretching is
2. How to judge stretch intensity
3. What types of stretching there are
4. Why an assessment is so important to have

WAYS TO GET MORE INFORMATION:
1. Subscribe to The Body.....Uncovered and share on social media or however you see fit.
2. Visit michelebond.com for more information about Michele and her services.
3. Purchase your copy of "5 Fitness Fallacies" to understand foundational exercise truths.
4. You can sign up HERE for the FREE Overcoming Your Weakest Link webinar. Learn 5 critical concepts for exercise adherence and enjoyment!

Support the show

Send us a text

In this episode, you will learn:

1. What you have been told to do regarding stretching is not productive
2. How fascia (special connective tissue) plays a role in stretching properly
3. How "TENSION" is NOT a 4 letter word
4. Examples of when stretching is not recommended

WAYS TO GET MORE INFORMATION:
1. Subscribe to The Body.....Uncovered and share on social media or however you see fit.
2. Visit michelebond.com for more information about Michele and her services.
3. Purchase your copy of "5 Fitness Fallacies" to understand foundational exercise truths.
4. I'm open for OFFICE HOURS - schedule a visit today!
5. You can sign up HERE for the FREE Overcoming Your Weakest Link webinar. Learn 5 critical concepts for exercise adherence and enjoyment!

Support the show

Send us a text

What you are going to learn in this brief episode:

1. Overcoming Your Weakest Link LIVE Webinar is here!! This FREE webinar explains the NEXT level in fitness. For topics discussed and to choose the day/time you would like to attend, click HERE
2. What a biomechanical assessment is and what corrective exercise is and how those concepts have been left out of the mainstream conversation  - until NOW!!
3. This assessment and "exercise before the exercise" is the key to getting the best results in the safest, most productive way possible - a TRULY CUSTOM EXPERIENCE!

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In this episode, you will learn:

1. What the "outer core" is
2. That there are layers of the core - inner + outer unit
3. Why it is so important to condition the inner core first (tie in from last episode)
4. The outer core involves muscle chains and why that is important for you

WAYS TO GET MORE INFORMATION:
1. Subscribe to The Body.....Uncovered and share on social media or however you see fit.
2. Visit michelebond.com to read and subscribe
3. Purchase your copy of "5 Fitness Fallacies" and get a deeper understanding of this concept
4. I'm open for OFFICE HOURS - schedule a visit today!
5. You can sign up HERE for the FREE Overcoming Your Weakest Link webinar.

Support the show

Send us a text

In this episode, you will learn:

1. The two parts of the "core"
2. How this term came to be used in mainstream fitness
3. What core activation and timing is and why you need it
4. A simple exercise you can do to illustrate this concept
THANK YOU to Dr. Paul Hodges for the research!!!!

WAYS TO GET MORE INFORMATION:
1. Subscribe to The Body.....Uncovered and share on social media or however you see fit.
2. Visit michelebond.com to read and subscribe
3. Purchase your copy of "5 Fitness Fallacies" and get a deeper understanding of this concept
4. You can sign up HERE for the FREE Overcoming Your Weakest Link webinar!

Support the show