Welcome to the ‘It Program’
Independent Training
Independence Fitness Training in multiple ways (location, time, equipment, and ability).
It only takes seconds to minutes to do!
Practically anytime or anywhere!
"Unlock Your Potential: Empowering Independence with the IT Program"
The program consists of several simple modules. 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). I highly suggest starting with 'Breath It' first. There is a video description for each exercise/technique in each of the modules.
Breath It: It's crucial to breathe properly for your health. Breath training can impact both how you feel and how well you perform. Learn how to breathe correctly during rest and exercise, as well as breathing techniques to enhance your overall well-being. Experiment with different techniques to find what works best for you. See videos for demonstrations.
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. 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 foundational 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 or daily. See videos for demonstrations.
Step It: Try to implement Step It. The "Step It" program offers a simple yet effective way to enhance fitness by combining power walking and stair climbing into your daily routine. Power walking is widely recognized for its cardiovascular and calorie-burning benefits, while stair climbing introduces an extra layer of intensity that strengthens your lower body. The program encourages you to stay active throughout the day, even for just minutes at a time a few times a day. By incorporating short bursts of purposeful walking and stair climbing, you can easily build fitness into your life without needing a formal workout, leading to improved health and wellness over time.
Supplemental 'IT Program'
Floor It - Core: If you can add more to your routine think about adding Core Work. 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 load transfer between the upper and lower body. These exercises have been shown through studies to improve low back dysfunction and aid in athletic performance. They can all be done in less than 5 minutes. Do these floor exercises two to three times a week or daily. If you have difficulty going down to the floor we have a standing version (email us for standing version). See videos for demonstrations.
Fuel It: The “Fuel It” program is designed to support the “It (Independent Training) Program” by emphasizing the importance of proper nutrition for maintaining good health and enhancing physical training outcomes. Simply put a healthy diet should include a variety of fruits and vegetables, whole grains, lean proteins, healthy fats, and low fat dairy or dairy alternatives, with appropriate daily servings tailored to men and women. Try to meet these several guidelines.
Sleep On It: Sleep, along with nutrition and exercise, is one of the pillars of overall health and is crucial for recovery from physical training. Here are some of the best suggestions I've found to help you get and stay asleep.
Hoof It: Training the lower limb is grounding, powerful, and life-changing, building a foundation of strength, balance, and resilience that transforms movement and enhances daily life. Here are some simple, yet effective tests and exercises for the lower limb.
Band It: A Step Beyond Build It
The Band It series offers a progression from our Build It program, designed to enhance and complement the strength gains you've already made. To get the most out of these exercises, we recommend using the six Build It exercises as a warm-up before starting the Band It routine. The Band It exercises are primarily performed with a long resistance band, but for most movements, you can substitute dumbbells if that's more accessible or aligns with your preferences.
The goal of the "It Program" is to enhance your fitness capacity to a sufficient level. This level will make you more resilient at life. What is a sufficient level.
DO NOT START ANY FITNESS PROGRAM UNLESS YOU ARE IN GOOD ENOUGH HEALTH TO DO SO (see PARQ) and agree to this Waiver.
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’.