Continuum Performance

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Get in a Quickie
Eric Belliveau • July 10, 2017

Workout that is!! It’s that time of year again when our schedules are a mess. We’re traveling, on vacation, and bouncing from place to place. "How are your workouts going?” “Not good I’m so busy, I’ve been traveling, the kids this the kids that, I just can’t find the time…” “BLAH BLAH BLAH, everyone is busy, everyone has shit going on, make the time get it in, no excuses!!” To put it bluntly.

For those of you that don’t have the time, I’ve put together a few of my favorite ways to get a quick workout in when time is crunched. Remember, do what you can. Something is better than nothing and it's good to just move.

If you have your own suspension trainer or rip trainer, that's great! You’ll be that much further ahead of the game (as long as you remember to pack it for your vacation) and there is so much more you can add to a quick workout. If you don't own one, no sweat. You can still get a great workout in. Below is a short list of exercises you can pretty much do anywhere, followed by 3 “templates” for workouts that will take 20-30 minutes to complete. It's all plug and play, so add what you want into the template and you've got yourself a workout.

Push Ups
Lunges
Step Ups
Wall Sit
Seal Jacks
Plank Thruster

Sit Ups
Skaters
SL Hinges
Inch Worms
Mt. Climbers
High Knees

Squats
Leg Lifts
Turkish Get Up
Jumping Jacks
Cycle Jumps
Body Roll

Burpees
Squat Jumps
Split Squats
Floor Jacks
Planks
Three Way Lunge

#1

  • 3 Movements
  • Perform 3 of each, 6, 9, 12….
  • 7 minutes
  • Rest 2-3 minutes
  • Repeat 3-4 times with different movements.

#2

  • 2 Movements
  • Perform 10-15 reps of each on the minute for 8-10 minutes
  • Rest 2-3 minutes
  • Repeat 2-3 times with different movements

#3

  • Movement 1 Reps
    • 10 9 8 7 6 5 4 3 2 1
  • Movement 2 Reps
    • 1 2 3 4 5 6 7 8 9 10
  • Go as fast as possible with the declining/inclining rep scheme
  • Repeat 3-4 times or as many as time allows

Lastly, don't be afraid to use a jump rope. It’s a great exercise and so easy to pack and transport. Don't forget to utilize hotel gyms. A lot of times they don’t have much but you can do a lot with a couple of dumbbells. Be creative!

So there ya go! Have fun! No excuses!

The Meat Hangover

By Eric Belliveau • October 7, 2020
When it comes to taking meat out of your diet, some people have the idea that they will only see positive changes immediately following this choice. While those positive changes are definitely part of the deal, so is an adjustment period for your body.

We're Trying

By Eric Belliveau • September 23, 2020
We were all thrown on this crazy ride together. Emotions were running high but so were patience, empathy, inclusion, and respect. Most of us could rally behind the #WeAreInThisTogether manta. We wanted to do right by each other - donate to charities, lend a hand, check-in on one another. Do our part. As the days turn to weeks and the weeks into months these dispositions decayed rapidly. I know that this Quarantine order has been going on for a long time. I know that a great number of us do not agree on the why. I know an even greater number of us are “over it”. I am painfully aware of the difference of opinions surrounding the pandemic. It is impossible to NOT be aware of this. This leads us all to frustration, anger, resentment, and the feeling that you are not being heard. Very real and very human emotions! It is okay to feel this way. I am not only writing this from the perspective of a fellow struggling human. I do find myself struggling with everything I mentioned above. Not just daily but multiple times a day. My ability to focus has been challenged by my worry. My ability to create time for myself and focus on self-care has been derailed for fear of other things becoming more pressing. I work on this every day. I am not only writing this from the perspective of one of the business owners who were never given a playbook for this. For weeks on end I thought WTF happened to the business and how would our model need to change and remain viable, how each business owner had to either weather a period in which we were completely shut down or allowed to operate under capacity restrictions, etc. The unknown of what the timeline would bring and whether we would be able to continue our dreams or make an extremely difficult decision of not continuing. This still haunts every one of us daily. I AM very much writing this as a service provider! I am writing this as an impassioned human who genuinely loves what I do for a living. I feel incredibly lucky to be able to have built a career surrounding something I get excited about every day. I am making a stand for all of us that make their living in the service industry. To the receptionist, hostess, waiter, cook, dry cleaner, teacher, technician, barista, utility worker, automobile service technician… It is truly impossible to be inclusive of everyone here.  No one human mentioned above asked for this ‘situation’ we are in. We are sure as hell trying to provide a level of normalcy, service, care, and happiness to the lives in which we choose to serve. With added restrictions, added expense decreased capacity and the fear of being fined or shut down for doing it incorrectly, everyday.

The Meat Hangover

By Eric Belliveau • October 7, 2020
When it comes to taking meat out of your diet, some people have the idea that they will only see positive changes immediately following this choice. While those positive changes are definitely part of the deal, so is an adjustment period for your body.

We're Trying

By Eric Belliveau • September 23, 2020
We were all thrown on this crazy ride together. Emotions were running high but so were patience, empathy, inclusion, and respect. Most of us could rally behind the #WeAreInThisTogether manta. We wanted to do right by each other - donate to charities, lend a hand, check-in on one another. Do our part. As the days turn to weeks and the weeks into months these dispositions decayed rapidly. I know that this Quarantine order has been going on for a long time. I know that a great number of us do not agree on the why. I know an even greater number of us are “over it”. I am painfully aware of the difference of opinions surrounding the pandemic. It is impossible to NOT be aware of this. This leads us all to frustration, anger, resentment, and the feeling that you are not being heard. Very real and very human emotions! It is okay to feel this way. I am not only writing this from the perspective of a fellow struggling human. I do find myself struggling with everything I mentioned above. Not just daily but multiple times a day. My ability to focus has been challenged by my worry. My ability to create time for myself and focus on self-care has been derailed for fear of other things becoming more pressing. I work on this every day. I am not only writing this from the perspective of one of the business owners who were never given a playbook for this. For weeks on end I thought WTF happened to the business and how would our model need to change and remain viable, how each business owner had to either weather a period in which we were completely shut down or allowed to operate under capacity restrictions, etc. The unknown of what the timeline would bring and whether we would be able to continue our dreams or make an extremely difficult decision of not continuing. This still haunts every one of us daily. I AM very much writing this as a service provider! I am writing this as an impassioned human who genuinely loves what I do for a living. I feel incredibly lucky to be able to have built a career surrounding something I get excited about every day. I am making a stand for all of us that make their living in the service industry. To the receptionist, hostess, waiter, cook, dry cleaner, teacher, technician, barista, utility worker, automobile service technician… It is truly impossible to be inclusive of everyone here.  No one human mentioned above asked for this ‘situation’ we are in. We are sure as hell trying to provide a level of normalcy, service, care, and happiness to the lives in which we choose to serve. With added restrictions, added expense decreased capacity and the fear of being fined or shut down for doing it incorrectly, everyday.
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