2016/2017 NOS Core Week 9
Hey Everyone! Just checking in with everyone as we start Week 9 of NOS Core. As you probably have noticed the basic core routines through week 7-10 have remained the same. We have definitely upped the ante on the workout moves and the load should be increasing a little each week as you build strength. Don't forget to track your progress on the Core Accountability Spreadsheet!
For this week 9 and moving into the new 2017 year its a good time to re-visit the idea of Self-Care. Check out the short video from Coach Patrick in the Wiki Resources/Strength & Core on Self-Care 15 minutes a day. The video gives you wonderful way to reboot your mind and OS approach after a possibly hectic holiday season. Definitely it is a helpful way to re-energize and re-focus moving into these last few weeks of the OS. Also, 2017 is right around the corner! Do you have big goals or resolutions for 2017! Start visualizing those goals to get yourself pumped up and excited about the 2017 Season!! Be clear and specific as you start to craft those goals.
I'd like to encourage everyone to look at the Wiki material provided by Leigh Boyle on Building Your Body Maintenance Routine. This segment of Wiki provides fantastic information on improving your range of motion, flexibility, stretching, self-massage/release work and balance exercises. All of this type of self-care aides in preventing injury and facilitating recovery! I can NOT stress that enough!!! Who doesn't want to prevent injury and recover FASTER? Check it out in Wik/Strength & Core Central.
Finally, some of you guys have been asking about workouts on different days or additional exercises. Check out some of the additional upper and lower abdominal exercises but more importantly the stretching and maintenance ideas from Leigh. She outlines them in detail. From my personal experience when adding a new exercise or trying something additional on your own take it easy at first. Learn the correct technique of the move. Add in repetitions gradually. Listen to your body! I find that if I do the prescribed workouts Rich as outlined at a tick above the previous week....I'm more than good for that day! Also, I have found that delaying a workout a day because life happens is ok. Just give yourself time to recover in between. Also, I find (for me) that doing a little extra core on off days just helps me loosen up things and yes, honestly, makes me happy. I certainly don't overdo and yes, my main core days abs-olutely (haha!) remain my die-hard core days. That's just my two-cents worth 
Hope everyone is having a safe and happy holiday season!!! Remember this is a game we choose to play and we are so fortunate to get to play. Keep up the work....only you know if you gave your best effort! Make it count (thanks, Brian!).
"There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self." --Ernest Hemingway
Comments
Back in the Core 'saddle' after missing the previous Fri and Mon workouts due to travel. Got the Friday work done, but took a hit on the numbers due to the mini absence. The planks suffered the most, with push-ups second. Those new planks are just hard due to balance in itself, not to mention core muscles. I must look like a drunken fool trying to balance with arms and legs up in the air. No videos will ever be allowed during these sessions. lol
@Ed ....yeah the holidays have been crazy for a lot of folks! Way to get back to it! Video? Hmmmmm you may have just given me an idea for a challenge these last few weeks????????! Happy New Year!!