Welcome to the ‘IT Program’
Independent Training
Independence in multiple ways (location, time, equipment, and ability).
It only takes seconds to minutes to do!
Practically anytime or anywhere!
The program consists of 5 modules (see video for description). You can do one or all of them whenever you have time. I suggest adding a module every week for the next few weeks or go straight to the Master List and try them all (see Master List of IT Program). There is both a written and video description for each exercise in the modules.
Strike It: Do one or all four poses/positions that strengthen weak muscles and lengthen tight muscles with easy positions. You can perform portions of each or the entirety of each pose. Do them throughout the day. See videos for demonstrations.
Move It: Do one or all four motions that work on balance while nourishing your joints with easy actions. You can perform all portions of each or the entirety of each move. Do them throughout the day. See videos for demonstrations.
HIIT It: Do one or more of these cardio exercises that get your heart pumping almost anywhere with easy actions. Do these throughout the day. See videos for demonstrations.
Build It: Do these 6 exercises that strengthen the essential primary motions of life. They are easy to do and should be a part of everyone's routine. You can perform all of them at once or spread them throughout the day. Do these two to three times a week. See videos for demonstrations.
Step It: Try to implement Step It. It is essentially a power walking program, but it's informal—something you can do whenever you're walking anywhere.
Supplemental 'IT Program'
Floor IT - Core: The core is the group of trunk and hip muscles that surround the spine, abdominal viscera and hip. Core muscles are essential for proper load balance within the spine, pelvis, and kinetic chain. They spare the spine from excessive load and are essential for lad transfer between the upper and lower body.
DO NOT START ANY FITNESS PROGRAM UNLESS YOU ARE IN GOOD ENOUGH HEALTH TO DO SO (see PARQ).
I've created the acronym DOLL to remember the"IT Program'
D - Do IT
O - Own IT
L - Like IT
L - Love IT
Alternatively, just "BE IT." Use this acronym or its components to keep the 'IT Program' in mind throughout the day. Whether you choose to apply the entire DOLL acronym or specific parts, it's a helpful reminder to actively engage in the program.
I want to emphasize the phrase 'Find IT,' reminding you that you don't have to do all parts of the program at once. Whether it's a chin tuck, glute squeeze, or sternal lift, each action has its benefits when done in isolation. So, find what works best for you within the 'IT Program.'
Also, don't forget to share this program with friends and family members ('SHARE IT'). I believe that incorporating these exercises throughout the day is more beneficial for both mind and body than sporadic gym visits a few times a week.
For those asking for additional simpler exercises and strategies, I'll be adding some soon to the program. Look out for ‘IT’.
Appendix IT Program
Articles
2. Sternal Lift Standing - Why and How
3. Prone Sternal Lift - Why and How
4. Reach to the Sky Fingers Interlaced - Why and How
5. Shoulder Blade Squeeze/Scapular Depression Exercise - Why and How
6. Glute Squeezes- Why and How
8. Finger Splaying - Why and How
9. Abdominal Hollowing - Why and How
10. Abdominal Bracing - Why and How
11. Foot/Ankle Rolls - Why and How
12. Thoracic Mobility - Why and How
Strike It Videos
Build It Videos
Floor It Videos 'The Core'
Breath It Program: This program is tailored to enhance your breathing technique and emotional equilibrium. Mastery of proper breathing significantly influences your emotional state; irregular breathing can trigger negativity, while mindful breathing can foster positivity. Breath holds the power to elevate or diminish your overall well-being. Through consistent practice and dedication, you can refine your breathwork to optimize both your emotional well-being and daily endeavors.
Breath Training Videos
Introduction to Breath Training
Relaxation
Slow Abdominal/Diaphragmatic Breaths
Stress Relief
Cyclical SIghing and Cyclical Physiological Sighing
Focus and Attention
Induce Sleep
Calming/Soothing