Bridal Bootcamp Exercise Program: Legs/Upper Body/Core (30-40 Minutes)

BRIDAL BOOTCAMP EXERCISE PROGRAM: LEGS/SHOULDERS/CORE (30-40 MINUTES)

Time to be your own personal trainer in LoHi! You still need to exercise outside of your personal training sessions, right??? Perform the exercises in this order. Note the descriptions next to each exercise (e.g., position of the bench or cables) and perform 16 reps for every exercise. Also, perform 16 reps on each arm if you’re performing a single arm exercise. Try to maintain a 140-160 HR (although it’ll fluctuate depending on the exercise). Don’t forget to answer the questions in the “Assessment Section” after your workout. Let’s get you ready for your wedding ceremony in Denver, Colorado!

SUPERSET 1

1st: Prisoner squat
2nd: Pushup with feet on medicine balls (failure)
3rd: Side plank

60-second sprint/30-second break

4th: Squat jumps with a medicine ball at your chest
5th: Pullups/pullup assist machine
6th: Plank with alternating plate lift (extend your arm forward and lift the plate before switching)

60-second jump rope/30-second break

7th: Split squat jump with a medicine ball at your chest
8th: Burpee pushups off of the bench (hands on the edge of a bench instead of the floor to start)
9th: Medicine ball toss at the wall while rotating

60-second Stairmaster/30- second break

10th: Alternating single leg squat with dumbbell hammer
11th: Pushups with your feet elevated on a bench
12th: Mountain climbers with a twist (30 seconds)

60-second break

Push yourself to new levels with a personal trainer in LoHi! / Photo: The Lazy Artist Gallery

SUPERSET 2

1st: Walking lunge with dumbbell press overhead
2nd: Pullup/pullup assist machine
3rd: Cable chopper with a step (alternating sides)

60-second sprint/30-second break

4th: Alternating step-up with medicine ball toss and catch
5th: Pushup with alternating dumbbell lift (see picture)
6th: Alternating toe-touch crunch

60-second Stairmaster/30-second break

7th: Alternating backward lunge with cable row
8th: Squat with the shoulder press while rotating
9th: Alternating leg lift while planking

60-second jump rope/30-second break

10th: Step-up from kneeling position with a medicine ball extension
11th: Pullup/pullup assist machine
12th: Bicycle crunch

Naptime!

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Assessment Section

No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:

• How would you adapt this training program?

• Which back and chest exercises would you swap out?

• How could you make this fitness program more challenging?

• How would you change the order of the exercises?

• Would you include more breaks in between the sets?

• Would you include an even ratio of back and chest exercises instead?

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#31 - Understanding our Emotional Regulation (and Self-Injury in Adolescence) | Research Scientist Dr. Whitlock

#31 - Understanding our Emotional Regulation (and Self-Injury in Adolescence) | Research Scientist Dr. Whitlock

Welcome to “The Elements of Being” podcast, where I dissect and explore the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, we examine the mental and emotional narratives and processes that steer the social stream of consciousness….Truly a chance to geek out over the psychology behind human behavior. Each episode is a glimpse into the trends and patterns of human behavior and the underlying influences that navigate us into different directions. Whether we primarily focus on nutrition or the unconscious, guests share insights, thought-provoking lessons, the nuances of creativity, and the elements of being….us.

After reaching listenership in 101 countries last fall, I was pushed to examine my role in the world and the power of all of our voices as people climb out of nearly two years of pandemic uncertainty and amplified political states. It's fitting that this new season of The Elements of Being will continue to serve as an advocacy tool for mental health. What will be different is s higher level of dedication to environmental advocacy and the examination of climate change and environmental policy and its effects on our "being" globally.

This fight can no longer be ignored....and I argue that our social efforts to bring global warming to a drawdown will have a greater effect on all of our well-being more than any other action right now. By prioritizing our focus on climate change and instituting a multiprong slate of solutions, we will improve our physical health with cleaner water and air and minimize diseases and disorders while minimizing our dependence on healthcare. We will also retune our connection with nature and steer a new consciousness that elevates our emotional and mental well-being and bring new acceptance and appreciation for our diverse cultures and lands. Greater equity no matter race, gender, and income level is a heck of a byproduct of this agenda, as well. Our voices and efforts have never been more important. So, stay tuned for future episodes on these topics and more!

In today's episode, I examine emotional regulation and self-injury in adolescence with research scientist, Dr. Janis Whitlock. She has worked in the area of adolescent and young adult mental health, resilience, and wellbeing for over 30 years. She is dedicated to bridging science, practice, and lived experience wisdom in ways that inform, enhance and support the human capacity to thrive. She has experience as a frontline provider and program developer and, for the past two decades, as a researcher, educator, author, and public speaker in these and related areas.

The Elements of Being Podcast with Michael Moody featuring Dr. Janis Whitlock

#31 - Understanding our Emotional Regulation (and Self-Injury in Adolescence) | Dr. Whitlock

The Elements of Being Podcast with MIchael Moody

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As the founder and director of the Cornell Research Program on Self-Injury and Recovery and the co-founder of the International Society for the Study of Self-Injury, she has deep expertise in areas of self-injury and related mental health challenges, including suicide, depression, and anxiety. She has also studied and written about connectedness, resilience, the role of social media in mental health and prevention, and sexual health. She earned a doctorate in Developmental Psychology from Cornell University, a Masters of Public Health from UNC Chapel Hill, and a BA from the University of California at Berkeley.

In this episode, we discuss:

-The call to understand our emotional selves.
-Common emotional regulation strategies.
-Learning the value of awareness and detachment when appropriate.
-The concept of emotional dysregulation and how it contributes to the cycles in our lives.
-Rethinking the role of controlling our thoughts and emotions.
-How emotional regulation strategies can vary among populations.
-Connection between emotional regulation and adolescent and young adult mental health challenges.
-Emotion as an allowable part of your life.
-Reasons for the classification of non-suicidal self-injury and suicide cases.
-Assumptions and reasons for self-injury among adolescents
-Patterns of adolescent self-injury and the likelihood of the same patterns in adulthood.
-The role of social media and other technological affordances in mental health and development.

To learn more about Dr. Whitlock, visit https://www.human.cornell.edu/people/jlw43 and check out her book “Healing Self-Injury: A Compassionate Guide for Parents and Other Loved Ones.”

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Listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or on your favorite podcast platform!

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#30 - The Dynamics of Marriage During a Pandemic | Clinical Psychologist Dr. Lavelle

#30 - The Dynamics of Marriage During a Pandemic | Clinical Psychologist Dr. Lavelle

Welcome to “The Elements of Being” podcast, where I dissect and explore the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, we examine the mental and emotional narratives and processes that steer the social stream of consciousness….Truly a chance to geek out over the psychology behind human behavior. Each episode is a glimpse into the trends and patterns of human behavior and the underlying influences that navigate us into different directions. Whether we primarily focus on nutrition or the unconscious, guests share insights, thought-provoking lessons, the nuances of creativity, and the elements of being….us.

Today, I’d like to introduce the very talented, Dr. Sera Lavelle, owner of NY Health Hypnosis & Integrative Therapy and co-founder of the soon-to-be-launched mindful eating app, Bea Better Eating. It’s practically a sin that we didn’t discuss her current project in great detail (especially with my interest in our relationship to food and the psychology of our eating behaviors). Instead, we took a deep dive into the role of hypnosis in the clinical setting and the intriguing dynamics of marriages and conflict resolution. A fitting topic as everyone reflects on their relationships during the last 12 months of the pandemic.

Clinical Psychologist, Dr. Lavelle, is an expert in using hypnosis and integrative therapy for weight loss, eating disorders, anxiety, depression, infertility, and relationship issues. She also served as an Adjunct Professor at Brooklyn College and Adelphi University where she taught Psychology of Sex and Gender

The Elements of Being Podcast with Michael Moody featuring Dr. Sera Lavelle

#30 - The Dynamics of Marriage During a Pandemic | Clinical Psychologist Dr. Lavelle

The Elements of Being Podcast with MIchael Moody

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and Psychology from a Multi-Cultural Perspective. Dr. Lavelle’s work with eating disorders has been highly recognized, with articles about her and her team appearing in Forbes, Prevention, Elle Magazine, NY Times, and NY Magazine.

In our interview, we discussed hypnosis and the broader implications for one's inability to reach a hypnotic state as well as its integrative role in the restoration of a failing marriage. We also dissect the fair expectations in the marriage dynamic, maladaptive patterns that lead to the most conflict and sustained tension, the idea of “settling down,” and the new relationship challenges experienced during the shelter-in periods of the pandemic.

To learn more about Dr. Lavelle, visit https://www.nyhealthhypnosis.com/dr-sera-lavelle. Check out her latest project, Bea Better Eating, on https://www.beabettereating.com/, as well.

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Listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or on your favorite podcast platform!

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Bridal Bootcamp Exercise Program: Legs/Shoulders/Core (30-40 Minutes)

BRIDAL BOOTCAMP EXERCISE PROGRAM: Legs/Shoulders/Core (30-40 Minutes)

Time to be your own personal trainer in LoHi! You still need to exercise outside of your personal training sessions, right??? Perform the exercises in this order. Note the descriptions next to each exercise (e.g., position of the bench or cables) and perform 12-15 reps for every exercise. Also, perform 12-15 reps on each arm if you’re performing a single arm exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout. Let’s get you ready for your wedding ceremony in Denver, Colorado!

Superset 1

1st: Stationary squat with arms raised in a V shape
2nd: Plank with your feet on a bench (30 seconds)
3rd: Cable chopper with a step (same side)

60-second break

4th: Squat with alternating lateral step and dumbbell hammer
5th: Alternating straight arm raise to the ceiling from the pushup position (30 seconds)
6th: Mountain climbers (30 seconds)

60-second break

7th: Squat from a seat with your hands behind your head (don’t round your back)
8th: Dumbbell shoulder press
9th: 60-second jump rope, Stairmaster, or bike

60-second break

10th: Single leg squat while holding a bar (keep your torso squared)
11th: Prone shoulder raise on a bench
12th: Mountain climbers with a twist (30 seconds)

60-second break

Stretch your body to new boundaries before your wedding ceremony in Denver! / Photo: Dinielle De Veyra

Superset 2

1st: Walking lunge with straight arm rotation (rotate arms until they’re above the knee in front)
2nd: Deadlift, dumbbell hammer curl, and dumbbell shoulder press (1 fluid movement)
3rd: Cable chopper with a step (alternating sides)

60-second break

4th: Step-up with a medicine ball at your chest
5th: Squat with a dumbbell shoulder press
6th: Mountain climbers (30 seconds)

60-second break

7th: Backwards lunge with dumbbell curl
8th: Kneeling dumbbell shoulder raise in front of armpits (thumbs up)
9th: 60-second jump rope, Stairmaster, or bike

60-second break

10th: Step-up and backwards lunge with dumbbells at your side
11th: 1 arm shoulder press on a seat
12th: Mountain climbers with a twist (30 seconds)

60-second break

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Assessment Section

No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:

• How would you adapt this training program?

• Which back and chest exercises would you swap out?

• How could you make this fitness program more challenging?

• How would you change the order of the exercises?

• Would you include more breaks in between the sets?

• Would you include an even ratio of back and chest exercises instead?

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Bridal Bootcamp Exercise Program: Back/Triceps/Core (30-40 Minutes)

“True physical success begins with observation and reflection.”

— Michael Moody, on redefining your body

Bridal Bootcamp Exercise Program: Back/Triceps/Core (30-40 Minutes)

Time to be your own personal trainer in LoHi! You still need to exercise outside of your personal training sessions, right??? Perform the exercises in this order. Note the descriptions next to each exercise (e.g., position of the bench or cables) and perform 12 reps for every exercise. Also, perform 12 reps on each arm if you’re performing a single arm exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout. Let’s get you ready for your wedding ceremony in Denver, Colorado!

Superset 1

1st: Wide grip pulldown with a slight slant back or Assisted wide grip pull-up machine
2nd: Tricep cable pushdown with a bar
3rd: Plank on your elbows with alternating arm reach (45 seconds)

60-second break

4th: Wide grip pulldown with a slight slant back or Assisted wide grip pull-up machine
5th: Tricep cable pushdown with a curved bar
6th: Plank on your elbows with alternating arm reach and toes on medicine balls (45 seconds)

60-second break

7th: Wide grip pulldown kneeling on a Bosu or sitting on a stability ball or Assisted wide grip pull-up machine
8th: Tricep cable pushdown with a straight bar
9th: Squat and twist with the medicine ball at your chest (45 seconds)

60-second break

10th: 1 arm cable lateral pulldown
11th: 1-arm cable pushdown with a handle
12th: Plank with elbows on the floor and feet on the bench (45 seconds)

60-second break

Be creative when trying to perform a pull-up during your fitness session! / Photo: Jonathan Borba

Superset 2

1st: Wide grip cable row (knee height)
2nd: Tricep dumbbell kickback on the bench
3rd: 60-seconds on the Stairmaster or jump rope

60-second break

4th: Wide grip cable row with squat (hip height)
5th: Tricep dumbbell kickback on the bench with a wrist twist
6th: 60-seconds on the Stairmaster or jump rope

60-second break

7th: Close grip cable row seated on a stability ball (chest height)
8th: Pushup with your feet on the bench
9th: 60-seconds on the Stairmaster or jump rope

60-second break

10th: 1 arm cable bow and arrow (chest height, row with a step back)
11th: Tricep dumbbell kickback on the bench
12th: 60-seconds on the Stairmaster or jump rope

60-second break

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Assessment Section

No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:

• How would you adapt this training program?

• Which back and chest exercises would you swap out?

• How could you make this fitness program more challenging?

• How would you change the order of the exercises?

• Would you include more breaks in between the sets?

• Would you include an even ratio of back and chest exercises instead?

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