Nature Strong

The foundation of Nature Strong training is getting outside. "Strength Walks" are outdoor training sessions that have you rucking or hiking along trails, parks, and waterfronts in the D.C. area.  "Rucking" is the practice of carrying weight on your back that has been placed in a secure backpack.  Rucking burns many more calories than a traditional walk due to the demands of the added weight.  Rucking has the same cardio benefits as jogging without the pounding and long term damage to your joints.     Furthermore rucking will strengthen your back, shoulders, core and legs, which will drastically improve your posture.  At different stages of the "Strength Walk" you will also perform total body conditioning exercises to further increase the calorie burn and strength gain.  "Strength Walks" will increase your daily steps, calm your mind and get you into the best shape of your life.  With this approach to fitness we can say goodbye to sitting all day only to go into the gym and do even more sitting.

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Each session includes:

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1. A multi planar dynamic warm-up that helps un-glue the tension that develops from a long day at work. 

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2.15 minutes of total body conditioning using sandbags, kettle-bells, calisthenics, farmers carries, boxing and more.

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3. 3-4 mile ruck walk that adds 5000-7000 extra steps to your day.

 

4. Cool down stretches and yoga poses to help you decompress and address tight muscles.

Everyday Strength is a training session that focuses on building real world strength and muscle that helps your body and mind prepare for the physical demand that many of us regularly encounter. The "Farmers Carry" is considered to be one of the most functional exercises you can perform.  It is the simple act of carrying weight in your hands.  In life, most of the weight we lift outside of the gym (i.e. groceries, babies, etc) needs to be carried.  Unfortunately, this exercise is left out of training programs due to its simplicity.  In the fitness industry, complexity sells.  Learning and practicing how to safely pick things up and carry them is one of the best skills you can have to build strength and stay injury free.  Nature Strong makes the Farmers Carry a priority in training.  This simple exercise works your entire body.  In addition, it merges the two things a working professional needs the most, movement and strength.  In addition, kettlebells, dumbbells and sandbags will be utilized to help you build a body that is lean, strong and ready.   These sessions will take place at local parks, or at a private training studio in the heart of downtown Washington, D.C. 

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Each session includes:

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1. A movement based warm-up that blends agility drills, multi planar movements, yoga poses and stretches to help unwind after a long day as well as get you ready for the demands of training.

 

2. Strength work that will develop a solid foundation that is useful for daily function and injury prevention.   

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3. Core work, stretches and assistance exercises to help strengthen weaknesses or improve imbalances that have developed over time. 

 What about bad weather?

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Outdoor training will take place year round.  Sessions will be cancelled for below freezing temperatures, snow / ice on the ground or torrential down pour causing slick conditions. From my years of outdoor training in the D.C. area, I have noted that there are typically no more than 2-3 weeks missed because of inclement weather. If in the event poor weather persists, sessions will be moved inside to a private studio in downtown D.C.  Winter is a time when many people begin to back off their training because of the holidays, the cold weather or because of over-crowded gyms in January.  Nature Strong disrupts this trend by embracing the cold and marching on during the winter months.