Winter Wonderland Workouts – BowlFit Tips

With winter here, there’s no doubt that getting out to the gym becomes more challenging both mentally and physically. Sometimes temperature, snow, wind, rain, hail, or whatever winter brings to your area, can prevent you from making it out to the gym on your most important day. Whether it’s strength training or cardio, there’s some quick and fun activities you can do if you can’t make it to the gym.

Strength Training:

1. Backpack squats and calf raises – fill a bag or backpack that can be worn around the upper body with some canned foods (or whatever you’d like) and get some sets in for squats and calf raises! A wide range of muscles are being used throughout your lower body when you perform both exercises. Be sure to play it safe and add weight slowly, we don’t want any back injuries from a little play at home.

2. Push-ups – if you’re missing arm and back day, consider yourself lucky! You’ve got your very own personal gym at home – your body weight! Performing different variations of push-ups and even adding weight on your back (while keeping it flat) is fantastic for arm, core, and upper back strengthening!

Cardio Training:

1. Burpees, jumping jacks, and high-knees – perform these exercises in succession for 1 minute each with a 20 second rest in-between for about 10-15 minutes and you’ll be feeling just as much intensity as your powerful jogs!

2. Squats, lunges, and butt kicks – same thing: perform these exercises for 1 minute each with a 20 second rest in-between for about 10-15 minutes and you’ll really feel the burn!

These are not to be replacing your quality gym time, but they can sure come in handy when you’re having a difficult time getting to the gym!

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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.