Newsletter 14/04/22

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View this email in your browser Welcome to this week's newsletter! FORCE VELOCITY RUNNING & ONE LDN TAKEOVER Thursday 21st April  7pm  Suitable for all levels, no matter how much or how little running you've done, this class will both progress your running and challenge your all-round fitness.  Expect Kettlebells, balls, boxes, rig work... even the ski erg or rower! This is the real-life version of Force Velocity Group's popular 'Leopard' run. It will teach you to run efficiently, move well under fatigue, increase your cardiovascular capacity and break through any self-imposed boundaries!  It won't be easy, but it will be rewarding Join Tee, Sally, Erika and the FVRunCrew for this epic FVR & ONE LDN takeover!! All you need to do is show up! No registration needed!   SKINCARE FOR THE GYM Whilst we are all pretty good at looking after our bodies by going to the gym and eating healthy, we need to be looking after our skin at the same time as it is our biggest organ in the body. This needs to be a well-rounded approach including lifestyle factors, diet, and external products. It is so important coming into the sunnier weather, that you keep on top of your SPF as well when running outside.  Including healthy doses of omega-3s and anti-oxidant rich foods is a great way of improving skins elasticity and complexion - whilst also promoting healthy skin cell regeneration. Trying to reduce the amount of times you touch your face during a workout is also a very easy way to keep your skin clear too. Oh - and dont forget the best tip of all - hydration! Plenty of water throughout the day and pre/post workout is the best way to keep your body fighting fit. Here are some products you will find in our gym bag that we love to use daily!  Moisturiser - this Simple Light Moisturiser is perfect to use pre or post-gym as it is says in the title, its a very light easy product to layer on and won't block your pores and is very breathable for a sweaty workout or re-hydrate after too. Face wipes - Prep-N-Glow Cloths are infused with hyaluronic acid to help to moisturise skin and remove dead skin cells after a workout where you may have some built up sweat or pick up some unnecessary bacteria. Going for a run outside? Completely invisible, water and sweat-resistant, lightweight, fast-absorbing- it also is a great product that shields against the impact of pollution, this also deflects the skin-damaging effects of UVA, UVB and IRA rays, and is coral reef-safe (so it’s good for your skin, and the ocean).   STRENGTH WORKOUT OF THE WEEK Challenge yourself this week to increase your load, efficiently, and work towards progression in your training. As always, listen to your body and if you want any advice from our coaches - drop them a message! A) PRIMER A Do 30 seconds on each exercise and build into a flow. So keep the former exercise and then add on the new exercise so that on the last 30 seconds you are performing one big sequence. Walkout to press up Long lunge rotation Downdog to updog Childspose to get up Reverse lunge with lateral lean Squat 1 rep squat jump 1 rep lunge jump 1 rep Bootie Band Hydrant 20 reps each side Leg Extension 20 reps each side Side Clam 20 reps each side Glute Raise 20 reps Plank jacks 20 reps Then 15 reps, 10 reps and finally 5 reps B) PRIMER B Do 30 seconds on each exercise and build into a flow. So keep the former exercise and then add on the new exercise so that on the last 30 seconds you are performing one big sequence. Walkout to press up Long lunge rotation Downdog to updog Childspose to get up Reverse lunge with lateral lean Squat 1 rep squat jump 1 rep lunge jump 1 rep Wall Sit 30 seconds Superman To Lateral Squeeze 30 seconds Static split squat 10 reps each side Banded Crab Walks 20 reps in total Banded Drop Squats 20 reps Donkey Kickbacks 20 reps each side C) Barbell Hip Thrust 3 second pause at the top. 10-12 Reps 3 rounds D) Single Leg Circuit Single Leg RDL 8-10 Reps Bulgarion Split Squat With Light Load 8-10 Reps Skater Jumps With 1 Second Pause On Landing 20 Reps E) Push Pull Upper Circuit Deficit Press Ups AMRAP Lawnmower Row 10-12 reps each side Time Under Tension. One second up, three seconds down. Goblet Squat To Shoulder Press 10 Reps Rest 45-60 seconds if needed 3 Rounds F) High Step Ups Box step ups 20 reps in total Russian Swings 10-15 Reps Rest 60 seconds 3 Rounds G) Dumbbell Lean Away Lateral Raise Slight lean into a wall and perform 12 reps on each arm 3 Rounds New FORCE VELOCITY TRAINING classes launching soon…  IGNITE This is a metcon class (metabolic conditioning) Expect a mixture of strength & cardio conditioning. You will work both aerobic and anaerobic energy systems in this 60 minute class. Max number of participants is 6 so there is a huge focus on technique and execution of each drill.  RESILIENCE A pure strength focused class. We will focus on 1-2 major lifts focusing on form, then progressing over a number of weeks using different modalities. Using a RAMP warm up suitable for you and your body to eliminate any injury, then one-three strength exercises depending on the focus, followed by accessory exercises relevant to the session, finally finishing with either a flow to lengthen and stretch or a midline (core) finisher. All packages bought will come with strength & swim programming which will compliment and cover your training for the duration of the week. This is via our TrueCoach training platform which is delivered to your inbox every morning or is accessible through the app. £45 single session £200 6 sessions £350 12 sessions  25% discount on first time purchases 45% discount for existing FVG Members Any questions or queries - don't hesitate to reach out to anyone of us! PODCAST OF THE WEEK HOW TO HACK YOUR BRAIN TO CHANGE ANY HABIT EFFORTLESSLY - WITH JAY SHETTY Jay Shetty sits down with Charles Duhigg to talk about forming habits, how to think more deeply, and our overall well-being. Habits are deeply ingrained in us, we do them unconsciously and automatically. This is why many people find it difficult to drop negative habits and form positive ones. It is difficult and would often require strong willpower and clear motivation. Yes, it’s difficult but never impossible. Charles Duhigg, journalist, a New York times bestselling author. He wrote the Power of Habit and Smarter, Faster, Better, which talk about productivity habits, and the science behind it. He joined the New York Times as a staff writer in 2006 and was part of the team that won the 2013 Pulitzer prize in explanatory journalism for the iEconomy, a series that examines the global economy through the lens of Apple. Enjoy this episode! LISTEN HERE Tee https://www.forcevelocitygroup.com Previous Previous Newsletter 21/04/22 Next Next Newsletter 07/04/22 Force Velocity Group ForceVelocityGroup@Gmail.Com Terms and Conditions | Privacy Policy