Small Changes for a Busy Day – BowlFit Tips

Everyone’s activity level and requirements differ. But with summertime on the brink of appearing, there’s small changes that can be made in order to add some seemingly effortless physical activity. After all, any activity is better than none, and especially a great place to get started.

Some people like to disguise their training as activities that take form outside the gym and away from the weights (not that we don’t love the gym!). Simple movements and reinforced resistances can be enhanced even without deliberately pumping that iron! Considering how you can incorporate these multi-joint, multifunctional movements in some nice upcoming weather!

Park further away from the entrance to work so your legs get moving!
Take walks before AND after work. 10 minutes, max. If you feel overwhelmed and busy, short walks in the sun can help you relax and refocus.
If you feel yourself sitting down often, do some glute, hamstring, and quad sets. Squeeze those muscles (you’ll have to have room to extend your knee for quads), hold for 5-10 seconds, and do 2 sets of 15 for each leg. Any sort of blood flow can help make up for the sitting down.
Stretch in the morning and evening so your muscles and joints have a chance to move freely before work and to release some tension at the end of the day.

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About Heather –

Heather D’Errico MS, CSCS, CFSC, LMT

Heather began BowlFit in 2013 with the hope to provide awareness to bowlers about how crucial training off the lanes truly is. She has been an avid bowler her entire life competing as a collegiate bowler for Robert Morris University, assistant coaching at the University of Central Missouri, and now head coaches at Roberts Wesleyan College in Rochester, NY.

She obtained a master’s degree in kinesiology with an emphasis on exercise science and interned with the head strength coach at UCM. She became a certified strength and conditioning specialist (CSCS) through NSCA shortly after graduation and began coaching athletes at Next Level Strength and Conditioning in Fairport, NY.

In October 2015 she received her certified functional strength coach certification and then went back to school in July 2016 for massage therapy. She is now a licensed massage therapist and runs a business called Restorative Bodywork in Rochester, NY that specializes in movement therapy and sports massage.

Heather has also been competing on the PWBA tour the last 3 seasons and continues to use her experiences as a competitive and professional bowler to create programs for bowlers. She enjoys the challenges of making programs specific to each bowler as every person needs to focus on different areas for their performance goals. With that said her training motto is “do no harm” and believes each program should most importantly make a bowler FEEL better and play with minimal injuries/pain.

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