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Monday, October 18, 2021

Wellness Wednesday: The Fall 2021 Push

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Kirk Charleshttp://KirkCharles.com
Kirk Charles is a personal trainer who specializes in wellness. He is a 30-year vegan.

The Fall Fitness Push is on!

I’ve been telling my clients for years that this is the most dangerous time of year. If we don’t get our fitness and eating regimens on track by Thanksgiving, all hell breaks loose going into the New Year. In years past the endless holiday parties threw everyone off track.

Last year Covid-19 put everything into a tailspin and who knows how this holiday season will pan out. Regardless, we must still pull everything together to strive for health excellence!


This fall I’m giving my clients some basic exercises to master going into the holiday season. Usually, when I go to the gym, I find myself doing many of the same exercises and it’s not because I’m stuck on a routine. It’s mainly because there are certain exercises I need to execute at a high level since they are the foundation for other exercises. For instance, squats are necessary to master because they apply to jumping, lunges and many other standing leg exercises. Crunches apply to sit-ups, hollow holds and countless exercises where your core must be strong.

That said, some exercises are worth repeating over and over to build a strong foundation.


If you haven’t been very active this year why not make the process simple. Focus on only three exercises a week to master. You can give yourself a total body experience with one exercise each for your lower body, upper body and core. To get started here’s one of my Fit Beyond 40 Power Packs which consists of deep squats, planks with shoulder taps and shoulder raises.

Work on each exercise for an entire week and it’s a sure bet you will improve, while also other exercises will seem easier. You can do them at home or at the gym. And take it easy on yourself.

Gradually getting back into exercise, while being consistent will guarantee you go into the New Year with a bang!

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