Ola Ka Ola

Thank you trainer Cheryl Coppa and all the women who joined the Modified "MURPH" Memorial Day Tribute Workout this morning.

Modified “MURPH” previously called “Body Armor“ was a favorite of Navy Lt Michael Murph. Since his passing in Afghanistan in 2005, it has been renamed in his honor and the other men and women and families that sacrificed the most.

🇺🇸 We ran/ walked for 1-mile
🇺🇸 Did 10 rounds of 30 air squats
🇺🇸10 push-ups
🇺🇸20 mountain climbers
🇺🇸 Finished with another 1-mile run (walk, jog)

Wishing you a beautiful Memorial Day weekend

Best exercise if you want to target cellulite. There is no escaping the burn, you don’t want to too because this is why it is sooooo good and helps you shape the leg as you desire.

There are different positions to help you tolerate the burn and/or if you have injuries in your knee or foot. Targeting your legs is too important to skip - so I always make sure you have an option. You can still get leg day benefits!

Get leg training any time on-demand under “Legs”
❤️
Trainer Cheryl Coppa

In honor of LEG Day 😆
If you missed leg day find this week’s training on-demand under
- LEGS
“Hot Minute“

But for real, if I had to choose only one leg exercise- the Hip thrust would be it, and here is why:
1) Largest muscle on the body, so this will deliver a high fat burn.
2) Joint friendly - if you have knee issues, you can still do this.
3) Supports your hips, low back, knees, and pelvic floor while still building muscle and burning fat
4) For most, strength and shape are lacking on the back side and the back side is extremely important to work in this modern-day way of living since we lack movements that work the back side.
5) A nice butt your partner will love 🍑☺️👌🏽🔥

If you wrote this post, what would your favorite leg exercise be?
❤️
Trainer Cheryl Coppa

If you are in peri-menopause, menopause, or post-menopause, you DO NOT WANT TO SKIP LEG DAY!

Bone density starts to decrease with lowered levels of estrogen around this time in perimenopause. This increases the risk of developing osteoporosis.

On average, women lose up to 10% of their bone mass in the first 5 years after menopause.

About one in two women over the age of 60 will suffer a fracture due to osteoporosis.

Working your legs fights bone loss, and also promotes a healthier metabolism and overall strength! Don’t skip leg day!

You can find LIVE leg day training on Monday at 8:30 am EST / 5:30 am PST and on
Wednesday 6:00 am EST.
And you can always find them on demand under - “LEGS” need knee-friendly options? Find them under “ Lower Body “ in the on-demand section.
❤️
Trainer Cheryl Coppa

I guess the first question to ask is…
How is NOT doing exercise working for you?

Research shows HIIT and strength training TEMPORARILY raise your cortisol and bring it down LOWER!

What is actually raising your cortisol is:
- lack of stress management
- poor sleep
- negative thoughts
- poor nutrition
- lack of movement

Bottom line - you don’t need to fear exercise. Moving your body will only help bring it back into balance.

A 30-minute workout is not an issue🙏🏽

At Ola Ka Ola, we have 3 different flavors to choose from in our HIIT lineup! All of which can be found on demand!

Tuesday 6:30 am EST
Kickstart HIIT which is an MMA-inspired routine.

Wednesday 8:30 am EST

Body weight HIIT is where your body is your equipment and we hit cardio, strength, balance & mobility.

Friday FUN!
8:30 am EST / 5:30 am PST
Beginner 9:30 am EST / 6:30 am PST
All the benefits of HIIT with a different FUN theme each week that sets your tone for the weekend!
❤️
Trainer Cheryl Coppa

Planks are so great for core strength and stability when defining muscle and building bone density, a staple exercise, so make sure to get it right!

No booties out - save that for squats. To get a perfect plank, you do want to slightly tuck your pelvis under. Make the adjustment to get more out of your planks.

If you are not in a plank position yet, continue building strong shoulders in our beginner classes and proper core training in our Core and Pelvic Floor classes.

Having a goal to be able to do plank is important. A sign of great bone density and muscle strength.
God forbid you fall you want to have the strength to get your body off the ground.
❤️Trainer Chetyl Coppa

One of the exercises we did in last weeks Core & Pelvic Floor routine:

Give it a try to challenge your core stability that will keep you long, strong, and functional.

The full class can be found in your membership under
- Programs
-“Core and Pelvic Floor Maintenance”
❤️
Core specialist Cheryl Coppa

Two biggest mistakes in Core & Pelvic Floor training:
1) Not having proper breathing.
2) Moving too fast through the exercise.

If a strong, functional, defined core is part of your goal, you have to get your breathing right. Train your core as a whole. This means not just your 6 pack but your deep core muscles that stabilize your spine. This also means including your pelvic floor.

Always have your ribs and hips in line with each other (think of it like a core canister) no crunch, long and strong.
On your inhale let that canister fill with air like a balloon.
On the exhale lift and contract from your pelvic floor.

2) Now slow that all down like in the video demo. Exhale when the heel drops (like a 6-second exhale) then feel ALL the work. If you move through too quickly, you only end up working your hip flexors
❤️
Core Specialist Cheryl Coppa

So simple & so powerful! A breathing technique the Navy Seals use in the reg as well as other high-stress lifestyles.

Box breathing even just for a few minutes will
- lower your heart rate & blood pressure.
- Emotional balance
- Enhanced relaxation and sleep quality
- Improves focus & concentration
- Stress reduction & anxiety management
Practice as demonstrated in the video:
Inhale through your nose for 4 seconds
HOLD your breath for 4 seconds
Exhale slowly out of your mouth slowly for 4 seconds
HOLD your breath for 4 seconds
Repeat for 3-5 minutes. And carry on in a better state of mind and body.
ֿ❤️
Trainer Cheryl Coppa

I’m backward walking up a hill but you don’t need a hill. You can do this anywhere on any surface!

Backward walking also known as retro walking is used for knee rehabilitation and injury prevention.

When you walk forward, your heel hits the ground first and then rolls onto the toes. In contrast, when you walk backward, your toes hit the ground first rolling back onto the heel.

Experts say walking in reverse puts less pressure on the knee joint and the knee cap. So if you are suffering from osteoarthritis, a runner's knee, or even an ACL injury, this is something you can add to your movement routine. And the benefits go beyond pain relief!
This exercise is low impact, engages your lower back muscles, increases balance and stability & will get your heart rate up more.

Come on and “walk this way“ 😉🎶

Join us today www.olakaola.com

Introducing the one and only ! At 62, with a brand new knee replacement, she’s not just teaching classes—she’s leading a fitness revolution! Her classes are so packed by women she inspires.And those stories she tells? Well you’d have to join to enjoy them too 🤫 join us too! www.olakaola.com
All equipment can be purchased on our website as well

So simple and so effective. We did this stretch in our weekly stretch class and in our weekly Core and Pelvic Floor class.

We are always getting tight because of
1) lack of movement
2) the way we walk sit and stand
3) stress

Releasing tension should always be a tool to use. It feels good immediately, so why not? Give this a try when you unwind from your day and release any tension your body held onto.
❤️
Core Specialist, Cheryl Coppa

Aggy's fitness classes are like a live Food Network show!
Check out her latest recipe for a Protein Brownie that she shared while we were pumping our biceps 💪🏼

Easy breakfast meal prep. So delicious, protein-packed, and satisfying.

Protein Powder Brownie Loaf:
1 cup of rolled oats
3/4 cups of milk
2 scoops of chocolate protein powder
1.5 tbsp of cocoa powder
2 eggs
splash of vanilla extract
pinch of salt
1 tsp of baking powder
chocolate chips
blueberries (optional)

Preheat the oven to 350.
Combine all ingredients except the chocolate chips and blueberries.
Mix well till it forms a batter.
Fold in the chocolate chips and blueberries.

Bake for 12 to 18 minutes.

Serve warm with Vanilla Greek yogurt and a drizzle of honey.
Save in the fridge for the week and slice and serve when needed.

Thank you Aggy Sapienza for the great recipe!
Want to hear more about Aggy’s classes? Click here: www.olakaola.com