Wednesday, October 28, 2009

Night Workouts













Yeah its getting darker earlier and cold up here in VT and New England but...there is no reason to let that hold you back. great time of the year to get in some night workouts with crisp clear star filled nights and once your warmed up can be perfect temp to work out, not too hot.

I count on my Princeton Tec Headlamp to work everytime and light the way. If you need a light, dont buy a piece of $%^t one from some box store but do yourself a favor and support a real lighting company.

Here is a workout i did where i used some of my own equipment then some of my surroundings as i love to do. It was on the bank of the Connecticut River so you all know can say i "live in a van down by the river" ha ha!

Start with dynamic warmups of course and some brisks movements to warm muscles, joints etc to prepare them for moving dynamically. this included some jump rope, some work on the Indo Board, and then moving the major joints and muscle groups through their ROM. Usually work each movement 5 times in each direction and think about all 3 planes of movement...simply, twisting(spiraling), forward and back and side to side.

. This includes arm swings, hula hoops, one leg balance while moving ankle, then knee then hips in circular rotations. side to side stretches, rolling on back in tight ball. then some skips to side, and skips with hand raises at same time.

Then moved into Indo Board warmups. get loose on board and move the board in a circular movement on the Indo Cushion, then hold medium squat for time then lock knees and work hips for time not letting the board touch. focuse on breathing here too!(and contact me if you want to pick one up!)

Next time to move like an animal baby! Inchworms(walk hands out then walk feet to hands), crabwalk(elevate hips and move forward like a crab) frog walk(stay low and pivot right to left moving forward), bear crawl(walk on all fours) then Spider walk(stay low and move forward bringing opposite knee to hands switching sides).

Worked on some balance before my muscles got too worked. walked on posts, gate tops, and some Indo work

Now time to work some pure strength. Squats including one legged squats using the TRX Suspension Trainer. one leg jumps. Then Atomic pushups, then lunges in all 3 directions. Then back row with TRX. then Back Row with old gate that was onsite. Then a matrix of Reaching, BEnding, lunging and rolling all in one fluid movement. Lots of planks in all directions(front, side, on hands and forearms)

Then some combo challenges..jump over stone barriers, jump up onto gate and over, get ready for Death Race etc.

Then a nice warm down with some yoga type movements and a bit of breathing and quiet time.

Total time 1 hour. Worked with very little rest as i stagger movements so while my upper body is recovering, i work a more lower body dominant movement.

Drink a recovery shake to tie me over, drive home and eat some good yummy food and drink water.

Any questions let me know!


peace

skye

Wednesday, October 14, 2009

Winter is near. Get into some winter conditioning now!





the party is here!






















Yes its that time of year. Get the boards waxed and ready to roll and better get the longjohns out if you haven't already! Just started some new classes including this one below with Joe Fox from the St Johnsbury Recreation Department.


ACTION FITNESS CLASS
Do you ski, snowboard, snowshoe, or just want to get in great shape, feel strong, and stay healthy this winter? If you answered yes to any of these questions, this class is for you!

Join Mocean365 action junkie Skye Nacel as he leads you through a challenging workout guaranteed to work your body the way it was designed. Expect to build new flexibility, strength, conditioning, balance, endurance, posture and overall performance while having fun.
The picture to the right is Joe Fox at one of this summer's ”Fitness in the Forest” Workouts. Now doesn't that look fun?!

The focus here is real world, functional fitness that you can apply to your daily life, whether you're chasing the kids, chopping wood, getting in shape for a winter getaway, or cross training for winter sports. Get off the couch and hammer it!

Registration Info
Simply print off the attached form and mail to:
St. Johnsbury Recreation
257 Western Ave
St. Johnsbury, VT 05819
-Or-
Bring with you to your first class. Drop ins are welcome, but please try to arrive 15 minutes early to fill out a medical background and risk assumption form.
Checks should be made out to ”St. Johnsbury Recreation”



Also have a new series of classes starting up near Smuggler's Notch in Jeffersonville, VT at "The Well" right in downtown at 143 Main St. Tuesdays at 4 30pm and Thursdays at 5 pm.

Still have some slots for personal training available as well but will have a school ski conditioning class starting soon and couple other projects so get on it! Mention this blog and get 10% off of your first session.


Peace


skye

Tuesday, October 13, 2009

Youth Fitness


With our nations childhood obesity rate nearing one of five kids, the time is now to forge our next generation of shredders and get them off the Playstations and get them LIVING!

When we grew up we weren't allowed in the house until dinner! We worked alongside our parents and moved our bodies each and everyday. Our play consisted of climbing trees, riding bikes, running around in the woods, wrestling and causing mayhem in other ways.

Kids nowadays don't have that luxury and its often not their fault. They just need some guidance and last year alone, over one million kids hired personal trainers(or their parents did) so there is some glimmering hope that they will rise to the challenge and take care of their bodies and minds!

I'm right here to help and just enrolled in the IYCA "Youth Fitness Specialist" program. This certification will help me understand the youth demographic and better prepare me to help them. The IYCA is the only organization of it's kind and has been recognized as THE go to Youth Fitness experts.

Next season I will continue my work with kids and spread the message of daily movement and fun to them and maybe develop a legion of Mocean365 rippers looking to kick obesity straight in the nuts!

Peace

skye

Friday, October 9, 2009

Johnson Skatepark Shoot for Steeze Mini-mag

Here is a quick little slideshow i put together of the Johnson Vt crew shreddin their $#$s off!