Taking the Long Road

 

longevity

Most of us will be privileged to live on this earth for around 80 years or so, give or take a Zombie apocalypse or our politicians hitting the big red button in a temper-tantrum. The key word here is ‘live’. By live I mean to thrive, be strong, fit, healthy and absent of illness and disease. This is in contrast to just surviving which sadly we can observe in greater numbers in this, the 21st century.

While the great diseases of the 18th, 19th and early 20th century are all but non existent, we have growing number of people suffering heart conditions, diabetes, obesity and the cancers to name but a few.

This is not living – this is just surviving. 

We have a choice to lead a healthy life and these days we even have an abundance of resources and teachers who can guide us in the direction of a healthier life. It’s not actually that difficult once you decide to take ownership of your own existence; what you eat, what time you go to bed at and following a routine of exercise.

Living a monastic life void of all treats is not necessary but living a life of good, better and better(er) choices is achievable by everyone.

The simple choices can lead to many health benefits that in the long run, will add up to a better quality of life.

  1. Aim for 7 to 8 hours of sleep a night.
  2. Eat mainly unprocessed foods comprising of proteins, healthy fats and carbohydrate foods that occur naturally.
  3. Walk every day for around 30 minutes. Not brisk. Just walk.
  4. Practice strength training 2 to 3 times a week.
  5. Daily, perform some form of stretching with a movement system you can enjoy. Just a few minutes a day can have wonderful affects.

You can choose to to just hang around until our nations health system has to take care us until death, or you take care of all the little things that add up to health longevity, living and thriving until our final day.

As my good friend Coach Steve Furys tag line goes – ‘Die Mighty’.

Steve Maxwell is another longtime coach with some wise words to share about longevity.

 

Got any thoughts?

FREE Trail Online Membership

Yes Christmas has passed but I’m kicking off 2019 with happy thoughts of rainbows, unicorns and free trials of my online strength and fitness membership.

For 1 week only I’m sharing a FREE version of my Online Membership. I invite you to have a good look around, maybe try one of the 10 minute short workouts or check out the monthly programs, special programs, mobility drills and all the other stuff.

The full version actually has over 44 months worth of programming!!! Crazy hey? And for just $1 a day.

The free version has downloads disabled along with the 8 other teaching courses I’ve bundled to the full membership but this version still has heaps of info 😀

The free version will be available until next Wednesday, the 16th January.

If you’ve any suggestions or questions or if you’d like to jump onto the full version at any time, just get in touch.

Just click the pic to head over to the Membership Site

fitstrong membership subscription#3

 

Got any feedback, suggestions or ideas? Get in touch below.

New Year Promise

I was talking to a client this morning who mentioned that her local park run event (5km recreational running events held weekly) broke its attendance record and we dully laughed knowing that attendance will most likely drop within the next few weeks.

This will be the same observation in gyms, other recreational sporting events, slimming groups and other dieting support groups.

Why?

Dreams built off of lofty goals. Goals that are unreasonable, unmeasured, unhealthy and based on poor knowledge of how to achieve the goals. If you’ve had the new year resolution conversation, I’m sure you’ve heard something along the lines of, “I want to lose 5kg”, or “I want to get fitter”, whatever that means. I bet you’ll rarely hear, “I am promising to myself to get healthier”.

And that, ultimately is why anyone should start to exercise – to improve ones health.

Health goals could include:

  1. Losing fat.
  2. Lowering stress.
  3. Sleeping better.
  4. Lowering blood pressure.
  5. Lower risk factors associated with heart disease and cancers.
  6. Rebalancing hormones.

Here’s one interesting fact. Aerobic exercise carried out daily has repetitively shown to help ease or remedy all of the above. Additionally, addressing any one of the above items has been shown to help with the others on the list.

Wanting to exercise to improve your 5km run time or increase your deadlift should be queued behind having great health first.

So let’s clear up what great health is and what does that mean in relation to the above list.

If you are overweight, your health is at risk. It doesn’t matter how happy you are if you are overweight, the facts of the matter are that carrying around excess weight be it from extra fat or muscle (now that’ll rattle a few people) is or will negatively affect your health.

A simple way to measure if you are overweight apart from the obvious, is this guide.

If your waist is more than twice you height or BMI is over 25 then you are overweight.

Stress is pretty much self determined and heavily influenced by the the things we do onto ourselves. Not always of course, but the way we react to day to day stresses varies from person to person.

Some signs of stress:

If you are getting angry at people around you or at yourself, you are stressed.

If your sleep is affected by not being able to let go of your day to day difficulties, you are stressed.

If you are experiencing negative feelings or emotions about yourself, you are stressed.

If you are getting frequent headaches, chances are you are unduly stressed.

If you are experiencing stomach, gut and bowel problems such as heartburn, acid stomach, flatulence, diarrhoea, constipation and irritable bowel syndrome, then your body is under stress.

If your blood pressure is higher than healthy thresholds, then your body is under stress.

If you’ve just increased your weekly high intensity exercise by more than 20%, you are stressing your body unduly.

If you only perform high intensity exercise, you are putting your body under excess stress.

If you drink more than the recommended units of alcohol per day, you are stressing your body.

… The list could go on. For many of these, talking to your doctor is vital.

The presence of ill-health is a clear indicator too that hard exercise has no place in your routine.

The point is, if your body is not operating as it normally should, it is under stress. Taking on extra and ‘intensive activities’ has no place in your weekly routine until good health is restored. Hard exercise is a stressor on the body so adding more stress to an already stressed system should clearly be seen as unwise.

The picture being painted here so far is that hard exercise has no place in the life of an unhealthy person that includes one who is overweight, overstressed and under sleeping.

If you are a beginner and overweight and maybe exhibiting some other health issues and you want to improve your health and fitness, going out for a run, carrying out some random HIIT workout from Youtube is NOT what you should be prioritising.

Remember at the start I mentioned the health benefits of aerobic activities? That is where you should start. It might not be the most exciting or stimulating, but you know what, getting injured, having a heart attack or stressing your body to throw up after your run is not much fun either.

Every new endeavour must start with reasonable actions that are repeatable for the rest of your life. Yep, you’re in that body for a very long time and it is your choice whether you thrive or barely just survive.

How about starting with a 30 minute walk, every day. You don’t need a membership or even fancy workout clothing. Just stick on your shoes, open the door and go walk. Do close the door behind you of course 😉

Over a week of walking you’ll expose yourself to a bit of sun, increase your Vit D, breathe and stimulate your heart and lungs and start to switch on some muscles that have been inactive for a while all with a low intensity form of exercise that you were born to do.

Forget the high intensity stressors. Feed and love your body and promise to yourself to do so every day of your life.

 

Membership is Open

A very Happy New Year to you all near and far…

… and today I’m reaching out to those nearer rather than farther. 

Today I’m announcing the New FitStrong Morning Membership for everyone living near to FitStrong in the Brisbane Northern Suburbs.

From the 7th January I am reserving the early morning sessions exclusively for morning members.

Benefits:

  • Unlimited mornings Monday to Friday
  • 45 minute sessions within 5:30 to 6:45am
  • Professionally designed programs
  • On-board program for beginners
  • Limited to 4 people per session
  • Only $50 per week

If you want to get stronger, fitter and exercise in a small group, this is what you’re looking for.

If you would like to chat about the morning training program further, please get in touch below.

If you’re motivated to make your 2019 a fitter and stronger year, why not book in for your first week. Just click the link below. 

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And, if you are far away and would like to receive training far over reaching the current price tag, check out our exclusive online membership.

click here

HOW TO MAINTAIN GAINS OVER THE HOLIDAYS – PT.3

Welcome to part 3 of my short series about how to sustain a minimum affective dose of strength over the Christmas period. In part 1 and part 2 I covered variations of three staples of strength. Push, Hip Hinge and Squat have been chosen for simplicity and variety.

In this part I ramp up the effort a little. This is not obligatory of course, just an option if you wanted to increase the effort of part 2’s suggestion.

  1. Continue to practice the A-frame inverted press, maybe with a greater range of movement or try the option shown, the Bear Crawl. Aim for 5 presses or 5 paces of the bear crawl
  2. True Single Leg Deadlift. Stand tall, abdominal wall tense. Lift one leg, keep it limp. Inhale and drive hips back allowing knee to bend a little and grip floor with foot. Exhale and drive hips forward. Swap leg or stick with the same leg and repeat for 5 reps.
  3. Single Leg Box Squat. Stand in front of a knee height step or gym box or dining room chair. Stand on one leg and hip hinge first and lower to find the box. Rest back a little before tightening up the torso and driving back to standing. For a harder option, just touch and go with the step. If you have aspirations to accomplish a pistol squat, this is a great strengthener in preparation.

 

Got any thoughts or feedback? Get in touch below.

 

Do you like the idea of 10 minute plans to build your fitness and strength program? This is exactly how we plan most of our programs for clients. Our Online Membership is a fine example of 10 minute blocks where we assemble our daily routines with blocks of 10 minutes. Short on time – do 1 block of 10 mins. Got plenty of time – complete 3 to 4 blocks of 10 minutes.

Check out the online platform by clicking below.

click here

Disclaimer:

The recommendations and ideas on this post are not medical guidelines, but are intended for educational / interest purposes only. You must consult your doctor prior to starting a new exercise program, if you have any medical condition or injury that contraindicates physical activity.

How to Maintain Gains Over the Holidays – Pt.2

In part 1 we looked at just 3 moves to keep us ticking over during the busy festive period.

Today, in part 2 I’ll show you a simple progression or variation of the Press, Squat and Hip Hinge.

  1. The A-frame press version of an inverted press is a great progression to the kneeling inverted press. Somewhat harder, but as you’ll see in the video, your ability will dictate the range of movement. Your legs can be bent or straighter, and you can just bend at the elbow if your strength requires it. With practice you would be able to progress the elbow bend to the point where you can reach the floor with the top of your head. Practice makes progress.
  2. The kickstand squat is almost a 1 leg squat but not quite. It doesn’t require too much balance (compared to a true 1 leg squat) but allows you to focus on the strength and mobility of one leg at a time. Weights are optional.
  3. The Single Leg Deadlift is also a great option to strengthen 1 leg at a time, but more the posterior of the lower body. Balance is required but pay attention to the variations spoken about in the video. To develop better balance we first need to explore losing it, albeit carefully!

Over a 10 minute period rotate through these 3 moves for roughly 5 repetitions each. Do be sure to warm up first off of course.

Here’s the video 

 

Got any thoughts or questions? Get in touch.

 

Disclaimer:

The recommendations and ideas on this post are not medical guidelines, but are intended for educational / interest purposes only. You must consult your doctor prior to starting a new exercise program, if you have any medical condition or injury that contraindicates physical activity.

Have a Healthy and Stronger 2019

IMG_6958Christmas is getting so close and I plan to let my hair down, eat what I want and enjoy myself with family. I hope you will too.

I am also looking forward to January though, when it’ll be time to put focus back on health and fitness Fitstrong Brisbane.

On Monday 7th I’ll be kicking off our January Challenge with an emphasis on creating better nutritional habits and following a simple but effective training program.

Random workouts from Youtube or a magazine are fine if you just want to build up a sweat, but they rarely result in achieving goals. I can proudly say that we follow training plans all year round at FitStrong. These are laid out to address and prioritise specific goals and not just to get tired, sore and sweaty. I could poke you with a stick if that’s the goal!

Our systematic approach is applied to both in-person training at the gym and for online training members.

Okay, back to you now. Ask yourself.

  • Are you committed to improving your fitness and health in 2019?
  • Can you set aside 15, 30 to 45 minutes for yourself daily or 2 to 3 times a week?
  • Have you got a health or fitness goal?
  • Do you want the assistance of a very experienced coach?

If you can answer yes to these, please do consider joining us at FitStrong either as an online member or at our Albany Creek gym. Our training options can meet any budget from $1 a day to more higher ticket detailed packages.

Check out our Online Membership site below:

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If you are ready to take 2019 by the horns and get healthier and stronger, get in touch below and I’ll get back to you with start-up options that won’t break the bank!

How to Maintain Gains Over the Holidays

I’ve been talking a lot recently about the value of sticking to a plan both in terms of a timely routine and working with the big important albeit simple strength moves.

You know: 

  • Squat
  • Hip hinge
  • Push stuff
  • Pull stuff
  • Carry stuff
  • Brace your torso

This does get challenged especially at busy times of the year and not just at Christmas time. The overwhelming feeling of, “sure what’s the point if I can’t do a good 45 minutes in the gym” is all too common a thought and a downfall in maintaining the benefits of exercise. You don’t have to firing on all cylinders all year round and a reductionist style program maintained briefly can help the body rest, progress and give you some mental uplifting too.

I’ve already espoused the benefit of aiming for even a short 10 to 15 minute routine and this week I am doing it again.

Repetition is the mother of all learning.

This week I am supporting the use of three strength moves to practice, with some progressions built-in in case you want to play along and experiment with what a light, medium and harder 15 minute routine could look like… with just three movements.

This light, medium and hard approach is how we build our programs here. We rotate through these relative intensities to provide opportunities to focus on learning and practice, working a bit harder and then perhaps testing the body and progressing forward.

This week let’s look at the:

  1. Inverted Press (for the upper back and shoulders / arms)
  2. Squats (for the backside and thighs etc)
  3. Hip Hinging (for the backside, hamstrings etc)

Here’s the video

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Need to ask me something?

 

Disclaimer:

The recommendations and ideas on this post are not medical guidelines, but are intended for educational / interest purposes only. You must consult your doctor prior to starting a new exercise program, if you have any medical condition or injury that contraindicates physical activity.

 

Strong is ability

Strong isn’t a size, it’s ability. 

All too often you’ll hear rebuttals to strength training from prospective clients or other adult pops with quotes like, “I don’t want to get all muscly” or, “I’m not a strength athlete, I just want to be fitter”!

I love both of these reasonings for not making strength training part of ones life, not because I agree, quite the contrary; but because I love to explain the why. The ‘why’ we do need strength training in our lives.

Firstly, the whole growing big muscles by partaking in strength training twice or maybe three times a week  for the average adult just isn’t going to result in a Popeye type explosion of all over muscle growth.

Popeye1

Muscle growth occurs with repeated high stress training for multiple sets, repeating a strength exercise to the point of muscular fatigue or momentary failure.

Strength training practice requires the exposure of high tension to muscles with maximum control but not to momentary muscular failure. 

Apart from this important factor that differentiates muscle growth training to muscle strength training; youth, great nutrition, great sleep, minimum stress, natural hormones in abundance are all required to accompany the high stress training protocols. For most of us, we’re not going to train moderately and burst into a behemoth overnight, or even after a years solid training. In reality to boot, even if you were to gain 10kg of muscle, you wouldn’t really notice it in the mirror as huge growth. You’d see a bit of muscle shape and improved posture in most cases.

In any case, don’t worry about strength training adding vast lumps of meat to your frame, it just isn’t that easy. Even for the average dedicated gym bro, adding muscle following the precise muscle gain protocols is a very challenging job.

Now then, as for the other perception that strength is for athletes, well it just isn’t. I wish I could just leave this as it is but my point warrants further explanation.

Let’s start by looking at those who believe that practicing some form of strength training is not for them or wasn’t for them; let’s look at the elderly. Frail, weak, dependant on a stick, a frame, other people or aids to carry out the most basic of fundamental human tasks, it should be obvious that people in this boat could have benefitted greatly from even the simplest weekly strength training practice.

Many hospital ‘incarcerations’ for the elderly patient occur as an outcome of a fall, when weak and brittle bones succumbed to the impact or dislocations or muscle tears resulted. We all run the risk of tripping and falling in life but having the resilience to cope is part choice and part luck.

The choice component comes from choosing to be proactive throughout our lives in regards to staying active, mobile and strong. Isn’t this a definition of ‘fitness’, being fit for our lives and all that it throws our way?

Being stronger not only safe-guards us and makes us more resilient, it makes us more able and capable.

Ask yourself this question:

On your death bed in many, many years, would you regret being strong and able or would you regret being weak and prone to pain and injury? 

Heading into the new year soon, maybe you’re thinking of taking up ‘getting strong and more mobile’. To draw this post to an end, I’d like to offer you a FREE 5 day course for home use, which will take you through some key movements to start first off addressing moving better.

click here

Check it out and if you’ve any further questions or you’re ready to start getting stronger, get in touch.

Keen to learn more about training with me online?

Check out our Online Membership below.

fitstrong membership subscription#7

Nothing Wrong With Taking It Easy!

We get bombarded with messages from commercial fitness that we need to hit the gym and hit if hard or, like, what’s the point?

Now, before you start to think I’m wimping out in my old-age, I’m not saying to take every exercise session as a doddle in the park. Yes, sometimes you have to get a little bit uncomfortable, but not every time you exercise.

Today I’ll share a routine where I start with our simple daily mobility movements and then move onto just a little bit of waking up for the big body parts. As I explain, I could move onto more strength focussed moves afterwards, or I could just get on with my day. Stick to your plan. Oh, you do have a plan don’t you? If not, see me after class!

Follow along with the video to get your day off to a good start.

 


 

IN OTHER NEWS

I am looking for people who want to avoid the gym and exercise from the comfort and convenience of your own home.

Save your precious time, listen to music you want to listen to and follow specialised programs for busy people. Members of FitStrong Online follow what they can when they can. From as little as 10 mins to as much as 4 blocks of 10 mins. It’s your choice… and it’s just $1 a day!
FitStrong Online Membership offers: 

👉🏻Ongoing training programs
👉🏻Bodyweight and Kettlebell focus
👉🏻Teaching videos for all the major exercises
👉🏻Live training sessions 😀
👉🏻Efficient 10 minute workouts
👉🏻Currently 28 different programs – potentially 42 months worth!!!!
👉🏻6 – 12 Week Challenges
👉🏻NO CONTRACTS. Try a month and cancel if it’s not for you
👉🏻Mobility tips to get less stiff and achy
👉🏻Access to the most successful special programs we’ve delivered
👉🏻Q&A opportunities at the tap of a button
👉🏻Nutrition and Lifestyle guidance
👉🏻Accountability Calls

Interested? 

To check out the membership site, click below.

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