Dear Friends,
Today's interview is with fitness trainer Sarah Rector about her course, Go Strapless in 10 Days. Sarah's program focuses on all of the specific movements and proper techniques that will strengthen and trim your back, shoulders, and chest in the most efficient way possible. With these quick, 10-minute workouts, you'll get a lean and sculpted upper body that will leave you feeling sleek, strong, and sexy. Let's hear from Sarah!
- Receive a new lesson every day for 10 days (total of 10 lessons).
- Have lifetime access to the course for reference whenever you want.
- Select the amount you can afford, and get the same course as everyone.
- If you are not 100% satisfied, you may request a refund.
DailyOM: This course focuses on our upper bodies. Why is it important that we strengthen this part of our bodies?
Sarah Rector: Yes, this course is all about upper body strengthening, with the added bonus of toning! Targeting this area will allow you to constantly move around with ease, lifting and carrying -- basically every day-to-day activity that requires upper body strength. By adding upper body strengthening exercises and techniques into your fitness lifestyle, this will support you in taking care of your bones and joints, reduce the risk of injury, as well as tone you up for a sleeker decolletage. This upper body course incorporates the arms, shoulders, upper back, and chest, all of which interact with each other on a daily basis and provide the body with more functional movement. When we feel stronger in our upper body, we also hold ourselves better -- our shoulders will be back and our chest open, which will greatly benefit our posture. These exercises are especially great for someone who works at a computer all day and runs the risk of slouching into their seat! The posture shrinks when we feel weak and have no muscle connectivity, so you have to wake up these muscles to give that energy and lengthening of the spine. Being confident and having that "I can do anything" feeling really does start with the way we hold ourselves, and this can be easily achievable if you strengthen your upper body.
DailyOM: For people who struggle with their range of upper body motion, will this course help them move more freely?
SR: Absolutely! Every workout in this 10-day course will allow you to zero in to your upper body by slowing the pace down, which will allow your body to open up gradually. Feeling stiffness in the upper body can really weigh you down and be extremely problematic, but by working the muscle engagement and creating more movement, you will help stretch out this area for a freer, wider range sensation. One of the reasons I like to work with a slower speed when performing these exercises is so you can be mindful about the placement and allowance of the move, so we don't experience any discomfort or injury. Being able to move around without any problems is something we often take for granted, but as we get older, we have to be persistent and stay active and not let our bodies tighten up from lack of movement. Even the simplest exercises can give you many health benefits -- that's why you should never underestimate a low-impact workout. It's a kinder way of taking care of your body. Progression is a great word to describe the day-to-day workouts, and I advise you to use this when transitioning through this course. Make sure to gradually move through the exercises so you don't overcompensate and try to build too much range too soon! I want this course to encourage you to reach your full potential, but work the process slowly over the 10 days. Once you have completed the whole course, you can use it over and over again, building off it for your individual needs -- this could mean changing the amount of weight you're lifting, adjusting your pace, and increasing your range of movement over the 10 days. The range of motion in your body can develop easily within the workouts, as long as you allow yourself to be consistent with your efforts and keep progressing -- for some great results and feelings by day 10!
DailyOM: Does this course suit people at different levels, from beginners to advanced?
SR: I always love to create a course that is suitable for everyone, no matter what level you are at. Sometimes, even for the more advanced students, it's good to go back to basics and keep a conscious mind about correct form and muscle engagement, which is achievable with this course. For someone making their "fitness debut," the format of the workouts develop gradually. I love to verbally remind the student of the areas of the body that should be staying active, so they can use the mindful workout technique. This helps students to know where they should be feeling it, as well as keeping them aware of correct posture and injury-free zones. All the exercises can be basic or advanced with the help of equipment. For someone not so advanced, I recommend doing the course without equipment so that the student can focus on light muscle sensation, and they have the option of doing alternative exercises that stay at the introductory level. Advanced students are encouraged to use weights and perform the exercises in the full position to really excel. There are options for everyone! On days where you might be feeling more or less active, listen to how your body feels and perform the exercises suitably. I can promise you, as long as you keep the correct form and controlled movement speed, you will most definitely feel your strength build and the upper body toning.
DailyOM: What kinds of exercises do you teach in this course? Will there be any need for equipment?
SR: I always like variety and creative moves to keep the students' attention. The sessions are only 10 minutes long, allowing the students to put their full effort and energy into each exercise. There's a mix of upper body rotational moves that will help with the increase of mobility and static controlled moves to help activate certain muscles, deepening the contraction of muscles to build your strength, which is what this course is all about. I mix up standing and mat based moves, such as planks, squats with arm rows, and press ups, which are just some of the traditional, more common ways to build strength and toning in the upper body. I always love to create a sequence of movements -- for example, a weighted plank that transitions into a jump squat with weighted reverse arm move for more strengthening followed by reversing the series to finish back in the weighted plank position. Some of my favorite sequences of movements are working out the arms: overhead arm presses, lateral lifts, and frontal lifts which will really test your endurance, your mind, and your ability to push through and get that full workout feeling. Using hand weights is encouraged to help increase your strength and the intensity of certain exercises, but depending on your level this is optional. Working without equipment is a great way to learn how to work with your own body strength and resistance. You can definitely tone up when you work this way. If you choose to use hand weights, I recommend a range from 2 to 5 lbs depending on your fitness level, but always listen to your body and never lose your form just to use heavier weights. Safety is the most important thing, and increasing weights is more rewarding when your form is on point!
DailyOM: Do the exercises in this course also benefit other parts of our bodies?
SR: Yes, other parts of the body are used during this course. I will always be reminding students of the upper body focus, but your core will get some great engagement throughout, and in some of the exercises your legs and glutes will feel the benefits of certain moves -- especially when weights are used, you will really feel the burn. When performing the arm moves, your core really has to activate to allow your arms to elevate and have control. Some of the positions of the moves have a slight forward tilt which helps to create a broader upper body sensation, but this can go into the lower back (which we do not want to happen), so you have to engage your core muscles to perform the exercises safely. Depending on how much upper body movement you have, you will also feel the waistline engaged, especially when we drive our elbows around with the row motion. This all contributes to more mobility and more sculpting (another benefit of this course!). Towards the end of the course, the higher endurance exercises (plank to squats) will really activate your thighs, even though your shoulders, arms, and upper back are the main workers in this exercise sequence. So, although the upper body is the focus in this course, your whole body will feel the benefits!
Thanks, Sarah! Her enthusiasm is contagious, and the workouts in this course are low impact and easy for anyone to do, but don't underestimate their effectiveness. As Sarah said, her curated sequences of exercises will definitely give you a dynamic workout that will build your stamina and strength. And she will keep you motivated and having fun while doing it! Until next time.
Be well,
DailyOM
