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Continuum Health

@brittarael

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Build strength, reclaim energy, and increase your capacity.
⬇️ NEW Recovery Reset Program!

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Pretty excited to finally be offering a really viable, affordable, structured training subscription — Fit for Life is my monthly strength & conditioning program, designed to help YOU become more durable, more strong, and more physically capable so you can get active, stay healthy, and do more of what you love!

Check out the link in my bio for all the details -> you can sign up whenever, but our new 4-week training block starts this Sunday 9/7! by @brittarael

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2

a year ago

Sometimes…training your shoulders to be stronger, smarter, and to to move in different ways or to get exposure to positions that they may or may not normally get exposure to can dramatically (in a very short/ light session) change how it feels!

if you are someone who has aches or stiffness in your shoulders or you feel weak or tight in your or neck or mid upper back —-try some of these movements and report back to me!
#fitforlife #shoulderpain #movementmedicine #continuumhealth #shouldermagic by @brittarael

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4 months ago

Traveling and have a basic (even crappy?) hotel gym? Follow this full body workout that’s simple, effective, and efficient! (Taken straight from my FitForLife subscription program — it’s 🔥 💯 !)

Warmup:
Cat&Cow spinal mobility
Plank shoulder taps
Air squats
Arm circles

Supersets — 4 rounds each:
1a. Dumbbell deadlift x8
1b. Incline pushup x10

2a. Dumbbell pullover w hip bridge x12
2b. Alternating step ups x8each

3a. Overhead tricep press x15
3b. Bent over row x 8

Finisher—10 min EMOM/alternating minutes:
a. Jump rope singles x 40seconds
b. Single arm KB swing x 8each

Cooldown:
Feet elevated diaphragmatic breathing x 2:00min

#hotelworkout #fitforlife #fullbodyfitness #longevitytraining #liftweightswomen #strongereverymonth #continuumhealth by @brittarael

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10 months ago

Rescued a big one today — good thing I was strong enough to wrangle it out of the bushes by @brittarael

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9

5 days ago

Kettlebell swing ➡️ 5 reasons why I love this exercise and a few smart ways to use it in your training:

1) it’s a simple way to progess the deadlift movement (a.k.a. hip hinging) without adding lots of weight

2) it requires good technique to move a decently heavy weight, so self regulating for intensity.

3) it’s a relatively safe way to get some explosive or dynamic movement at the hips

4) super efficient — just one piece of equipment to affect & train multiple body systems (strength, aerobic, anaerobic, power, coordination)

5) so many ways to layer into other movements or workouts and it’s easy to take on the road or find most places during travel.

When & how to swing in your training;
1) Explosive warm ups — activate your central nervous system before a hard workout, doing 2 sets of 3-5 reps ✔️

2) Strength work — build posterior chain strength & power. Build to 3-5 heavy sets of 5-10 reps ✔️

3) Conditioning— use moderate/lighter loads for interval work. 10 min EMOM x 6-10 reps ✔️

Let me know in the comments if that’s helpful and how you weave KB swings into your training! by @brittarael

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9 days ago

Big training week to end September and the last quarter — a big focus for me in my physical practice has been maintenance and momentum. Not doing the bare minimum, but finding a good balance of effort, variety, recovery, and PLAY— to keep myself strong, supple, fit, but not burnt out or stressed. Nutrition and mindset and structuring my weeks play a big part in making this work well. My ability to assess my needs and goals/expectations depends on how I plan ahead and prioritize certain things.

I love helping other people dial this in — whether it’s designing great strength programs, supporting nutrition habits, or coaching through the training or lifestyle choices!

If you have specific goals, DM me and I can help you get on track to build momentum! by @brittarael

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12 days ago

Some of my top favorite stretches to reset with after a long weekend of standing/walking/sitting:

*️⃣ Side angle pose
*️⃣ Wide leg forward fold
*️⃣ Tall kneeling spinal waves
*️⃣ Standing hip hikes/circles
*️⃣ Arm swings (twists & overhead)
*️⃣ Child’s pose

No specific order or rep range — just move for 5-10 minutes and focus on connecting the movements with your breath. You’ll feel great 👍🏻
#continuumhealth #stretchbreak #fitforlife by @brittarael

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18 days ago

Motivation and Consistency
Pt 2

making small daily deposits in your motivation bank account is the way forward when you’re stuck.

and most people (myself included!) need some support in making that happen. support means a plan or an encourager or an accountability partner or all of those.

If you are working on changing anything in your health and your nutrition and your fitness, I would love to be your support. DM me and we can talk about what’s best! by @brittarael

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20 days ago

Consider this my motivational speech 🤣
Part 1

When you are struggling to see the end goal, or to feel inspired in your journey (health, fitness, creativity, relationship, etc) — do you rely on motivation to get you through the difficult days?
#motivationspeech #continuumhealth #feelingstuck by @brittarael

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22 days ago

Summer has been full! I’m lucky to be able to travel, spend time with friends and family, re-dedicate time to music, and have stayed somewhat consistent in my own movement practices.

It’s odd to decide what to share here — and why— but I guess it’s about capturing my processes and experiences and hoping that somehow these inspire others, while reminding me of my growth and path. So much going on inside and out it’s hard to portray it succinctly. But I am here. I love being able to explore all these different dimensions of life and of myself. Looking forward to what Fall brings 🍁

Embodying my “Fit For Life” training philosophy by randomly joining a friend for her 100 mile birthday ride!

Reaping the fruits of summer — and grateful for all the ways this planet gives Her harvest so freely.

Always be lifting heavy things — and willing to play and be silly 😜

Training happens no matter where I am or how I feel. It’s never easy to show up, and some days I fail, but the habit has kept me strong year after year.

Bringing new life into old songs, and bringing new songs to life this last 6 weeks!

Blessed to share time with my maternal grandmother — the last of my grandparents here today — and I am so like her. Reflecting deeply upon family, genes, and relationships.

Family trip to the OR coast to celebrate my mama’s 20th memorial. Deeply revelatory and tender and perfect 🤩

September means it’s time to cut my hair 🤣 by @brittarael

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24 days ago

Spent the last week off grid a bit — getting some quality time with my man, hiking, soaking, star gazing, working a lot on my music, and sleeping on the ground. Does wonders for the soul, highly recommend even if you can get out for one night a month or one day a week. by @brittarael

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a month ago

Well— it’s the last week of August already and for me and many of you here, it’s starting to feel like that blurry state where there’s too much going on. Travel, work, relationships, socializing, child rearing, exercising, adulting, creating, and playing — it’s been rewarding and also a bit exhausting, especially with this global heat!

The few things that have been consistent for me this summer have been walking, training, playing music, and staying connected with family and friends through movement. It’s so hard to constantly prioritize exercise or diet when life gets busy — so these habits of inviting people to “play” and committing to my own little daily rituals of walking and cooking simply have helped me stay steady in the craziness. by @brittarael

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2 months ago