Crawlebration Day 10

I’ve covered a lot of various crawls, transitions and such over the past 9 sessions. Today, I want to just focus on ‘just crawling’. Not limited by straight lines or a goal – just crawl. Imagine you have very limited space to crawl (maybe you are limited). How do you make up a 30 second crawl?

Just crawl in any direction, even play with writing your name with your crawl.

Check it out.

Crawlebration Day 5

The Crab Crawl.

A couple of days ago we looked at setting the position of the inverted aka crab crawl. Let’s start moving it along.

The 101 on Crawling for Adults
Are you leaking strength?(90 second read) Stronger is not necessarily expressed by …
Your Body Just Wants to Move
Starting April I’ll be running a short series of helpful mobility exercises …
I am looking for couples who want to Transform together 
Maybe you’ve decided it’s time to get on top of your health …
7 Fitness Apps Not In Your Phone
We are all wonderfully designed to move. We are all born with …

🙂#crawlvlog#crawlebration#albanycreeksbestgym #originalstrength#crawlforhealth#crawlstrong#fitstrongbrisbane#merrychristmas

Crawlebration Day 4

The Bear Crawl

The Bear crawl is often the generic label given to most foot-hand crawling however, in the Woods where I hang out the Bear crawl is a high hip crawling locomotion. The movement like most, starts with getting familiar with the set-up – what goes where so to speak.

Crawlebration

Celebrating and Exploring Crawling during December.

If you have difficulty with general movement, coordination, restrictions and perhaps some nagging pains and recurring injuries, maybe uneasy undertaking some tasks, it may be down to an out of use reflexive strength aka your original strength. 

Not to worry, reflexive strength can be restored with some practice, especially with one movement! 

‘Crawling can help you restore your original strength you were meant to have and unlock strength in many areas of your life.’

Not only will your physical strength and movement improve, your acuity will improve, your mood will boost and you’ll feel more capable and resilient to other physical demands of day-to-day life. 

‘It feels good to feel good’. 

Throughout December I’d like to celebrate what crawling can give us with a festival of daily crawling. 

Each day I’ll share a short video blog or a ‘crawl vlog’ to demonstrate various crawling methods and levels to offer something for everyone, because e.v.e.r.y.o.n.e can benefit from crawling. 

If you’d be so kind, I’ll ask you to share the daily crawlvlog on social media, perhaps with the following hashtags for good measure, plus your own of course 😉

#crawlvlog #crawlebration#albanycreeksbestgym #originalstrength #crawlforhealth #crawlstrong #fitstrongbrisbane #merrychristmas 


Bonus…

Adults tend to have quite stiff wrists. A lifestyle of convenience, technology and less than optimal mobility, can lead to wrists being a little overwhelmed by working with the hands on the ground. So here are a few wrist care movements that feel great on the wrist.

Like the minimalist approach? The Mobility page is packed full of various minimalist strength and mobility exercises.

Got Feedback?

Why Do we Practice ‘Get Ups’?

Squat, deadlift, push, pull and various body bracing activities might be the meat and potatoes of our programs for strength.

BUT, I also add in the spices so to speak. Practicing various forms or jumping, crawling and getting up from the floor adds spice to our movement vocabulary and prepares us for when we might actually need the skill… it’s also great fun to play with these physical movements!

Falls, trips and accidents happen, whether during sport or day to day life. But did you know that many people just don’t know what to do when falls happen – they don’t know how to get up when injured, how to crawl or carry themselves to safety or to get help.

Practicing these simple movements, moving us from standing to the ground and back up not only make us stronger and fitter, but better prepare us for ‘woopsadaisies’.

Here’s a quick time-lapse practice.

Virtual Training

The direction of virtual / online training is evolving at FiStrong with specific directions for the key areas I coach.

Generally the online membership has provided programs in a rotating periodisation. From a well rounded healthy program to a hypertrophy based program to a strength based program. The membership site also includes many random 10 minute works outs but honestly, I see no value in these. I gave into peer pressure to provide random acts of exercise. Haha

The rotating program periodisation works great in the gym under my supervision but I acknowledge that’s not the way many online customers want to train.

Moving onwards, I will be providing training programs, or products in three categories.

  1. Health and movement focused.
  2. Strength focused.
  3. Fat loss focused.

These will be thorough programs with updates as and when I see the need to update any methods or refinement.

These will be one time only purchases rather than a subscription.

The current online membership content will continue to be available for a one time only purchase. The content of this membership amounts to over 5 years on continual training at this point. That’s quite a volume of structured programming and still very valuable, but it’s not the direction I want to continue with.

To access the library of online membership programs, it can be found under ‘services’ tab on the main website menu. Click the button below to be directed to this site.

The new specialised programs will be made available in the coming months. In the mean-time, if you would like some personal guidance in your training, please do get in touch.

Jamie

The Floor Project

An undeniable truth of modern living is that we are all sitting much more everyday than our ancestors did.

Humans were never intended to spend so much time sitting still, resting in or being supported by chairs, seats and sofas. As evidenced by much research, prolonged sitting contributes to ill mental and physical health. An average day may see the average adult sit for 6.5 hours and adolescents 8.5 hours. (Research Link)

These figures are based on a study from 2011 to 2016. Our lives have changed significantly in the past year also, with home study and working from home being a new norm for many. The physical activity outcome from this change equates to even further potential for prolonged sitting.

My goal with the new Floor Project page is to encourage you to spend more time on the floor, as you rest, work, move and perhaps eat a meal or two.

But why is chair sitting such a problem?

Resting has for multiple millennia been carried out not in a chair, or a soft, embracing sofa lounge; but by resting on the ground. Yes, often with some support from cushions, bolsters or a tree! Humans are animals, designed to move, to thrive by being active and resting when needed. Modern humans however seems to live to rest.

Most humans get out of bed, rest to eat, lounge in a supportive chair in a vehicle to get to work and then possibly rest in another chair to work, only to head home to rest up on the sofa. Often people will include going to the gym to sit on machines to workout too! Not everyone works in a chair of course, but the trend is heading that way.

The problem for health is not just the lack of activity directly, but all the indirect affects or tolls on the body.

  • Poor circulation
  • Increased blood pressure
  • Increased blood sugar
  • Increased body fat, especially around the waist
  • Reduced ocular muscle use
  • Increased risk of dementia, diabetes, heart disease, cancer
  • Increased stress
  • Reduced muscle tone, strength
  • Pain – neck, back, shoulder pain is common with long term sitters

Choosing the floor

Sitting on the ground is not as popular as it used to be in western cultures. Mostly it is looked down upon, as a poorer option to rest in. We no longer have to choose the floor as a resting position as we have money to buy lots of sitting furniture to sprinkle around the home. God forbid we have a space with nowhere to sit our behinds!

I have had a terrible history with back pain, shoulder pain, hip and knee problems that all culminated (with an outcome epiphany) when I took a family trip back to Ireland in 2016. After only a few hours onboard the plane my hips and lower back were aching. In the terminal of Singapore I spent 20 minutes stretching and doing my usual mobility routine which helped, but once I was onboard again, the pain and stiffness set in quickly. After my arrival all the stretches helped but the sudden change to my lifestyle for 4 weeks of sitting in cars, around dining tables catching up with people really made me realise how troublesome sitting in chairs was.

On my return I delved into the work of Katy Bowman and her passion for helping people regain their comfort with resting on the floor, going barefoot and other wholesome ideas. Since then I have moved away from my armchair and spend my rest time, lunch time, work, study and family movie time, sitting on my yoga mat on the floor. In doing so, my back and hips stay happier for longer.

Let’s look at a list of the benefits of sitting, resting on the floor.

  • Reduced hip tension. Prolonged chair sitting shortens the hip flexor muscles causing tight and stiff hips – a leading cause of lower back pain. When you sit on the floor, the extra moving uses and relaxes the hip flexors.
  • Encourages natural movement and stability. Without the support of a chair, sitting on the ground forces your body to engage trunk muscles for stabilisation and encourages joint articulation.
  • Increased mobility. Sitting on the floor is what I like to call moving rest. The frequent shifting of positions continuously uses and stretches muscles throughout the body, without being a workout.
  • Improved ‘get up’. Choosing to rest on the floor brings with it the great practice of getting to the ground and back up. Much study has been conducted into the importance of being able to move down to the floor and then return to standing.
  • Bed time. Think of the last time you stayed up too late to watch TV. Your cosy chair probably made it easier to stay up. When you’re resting on the floor and that becomes too tiring, your body is telling you it’s bed time.

Being totally honest, sitting on the floor can initially to a challenge, uncomfortable and will take a planed approach to get accustomed to it. Much like wearing a pair of your expensive, fancy shoes takes some wearing in time, it can take a wee bit of practice to get your body used to floor time. Of course, I advice you to choose wider, thinner, less restrictive shoes too, but that’s another topic for another day.

Here is a plan

Rather than jumping into selling all your furniture on gumtree and embracing your new floor based lifestyle, let’s just shoot for some reasonable efforts.

The basic plan below which I’ve imaginatively called The Floor Project is a serving suggestion to play with, to encourage your body to adapt to the demands of floor sitting before embracing the freedoms it will deliver. How quick you get used to sitting on the ground depends on your body, how much chair sitting you do and how much you practice.

You may need to keep your chair close by to assist getting to the floor if you are particularly stiff and maybe use a soft rug, a yoga mat and a cushion can be of use too, to help with comfort.

The sitting position options are numerous. From kneeling, squatting, sitting and lying prone, you have many variations to explore.

Don’t limit yourself to sticking with just one style, shift around and try as many options as you can. Be imaginative. Don’t be worried about what the names of the positions are, just move and be comfortable.

Here I’ve taken 15 different photographs to illustrate your options.

The Floor Project Plan

This plan is basic. You can of course experiment with how much daily floor time is reasonable and practical, but I encourage you to give this plan a go for at least the 4 weeks. Truth is, if you can spend 10 minutes on the floor and don’t feel the urge to get up, why not spend more time down there.

The caveat to this plan is what your body brings to the game. If your legs start to cramp and get pin and needles, well then, practice is up for the moment. Get up, move around and maybe tray again later. The times below are suggested ‘accumulations’ per day. A minute here and there adds up.

Week 1:

  • Aim for 5 to 10 minutes a day of accumulated floor time.

Week 2:

  • Aim for 10 to 15 minutes a day of accumulated floor time.

Week 3:

  • Aim for 15 to 20 minutes a day of accumulated floor time.

Week 4:

  • Aim for 20 to 30 minutes a day of accumulated floor time.

Weeks 5 onwards, I think you can handle more. Maybe you’re ready to move that armchair to the corner and spend your evening time resting on the floor.

If you are more willing, enthusiastic and able, shoot for more, but not to the point of discomfort, pain and such. Just fit in more ground time every day.

Not ready for full blown floor rest?

You can still easily modify your chair sitting positions. If getting to the floor is a trip too far for now, or, if you just have to use a chair at your work station, consider building in some of the above ground based positions on your chair.

You can sit cross legged, side sit, straddle sit and so much more. See below for a few demos. Any frequent change of posture is good. You really want to get out of fixed positions for lengthy periods of time – even 20 minutes in a static position is detrimental. Change is good.

Here is a fun experiment I had on the gym bench. Not quite a chair but close enough. Sure, you might get strange looks sitting at the cafe ‘on’ the chair… or you could sit on the ground. Your call.

Want to get in touch, share a story about getting down to the floor and staying there for a while? Please do, I’d love to hear from you.

Jamie

Over 55 and Want to Move Better and Stronger?

At FitStrong Strength and Wellness I specialise in helping people to move better, with fewer aches and pains and develop essential real-world strengths. 

I am looking for people over 55 who want to get more limber, stronger and physically healthier.

If you know you need to move better and stronger but don’t know where to start, simply fill in the contact form attached below or message me on 0450487237. 

PS this is NOT a Bootcamp 🙂

When?

I am open to start new sessions upon request, day-time or evening. 

No contracts or memberships are needed. We like to keep things simple.

And if you’re not over 55 but like the sound of how we train, get in touch anyway.

Best Workout Ever

There’s nothing like getting to exercise in the comfort of your own home… well, except for having access to a huge number of programs to follow as well.


The FitStrong Online Membership has just that, ‘years’ worth of programs to follow along with. I update programs every month and the membership has a library of short ‘workouts’ too.
Check it out and if interested, it’s just $1 a day!!!

Want a more personal service?

2020 taught us many things. Learning how easy it is to teach sessions online with our laptops and smart phones was one. Now with the click of a button we can meet virtually anywhere together to work through a training session.

Whether you need to give your kettlebells a good workout or you want to get to grips with body weight training, live online personal training is a great solution.

Get in touch below to get started.

EPT

An even simpler solution if you are happy to train alone without the live online interaction is EPT.

‘Email Personal Training’ provides a detailed program for you to follow. With an extensive video library and customised videos just for you, I can quickly compile a program to meet your needs, provided straight to your inbox.

Intrigued?

Don’t kill time, love it

How many times do you hear people say they’re killing time in the gym or whatever else? Yeah, I know it’s just an expression but the underlying statement implies time can be just thrown around like some spare change. 

However, time can’t be earned back. If you’re in the gym just doing stuff, you’re not spending time on other valuable agenda items. You know, things like spending time with your family, tending to your home, garden, preparing healthy meals and attending to your career. Actually, much like the last two points there, you don’t just go to the kitchen or work to kill time. You follow particular tasks to accomplish specific outcomes… and that leads me swiftly to my point here. 

Use your time in the gym to accomplish specific outcomes. 

  • Turn up.
  • Do the work.
  • Don’t quit

Three mighty fine rules to live by in the gym, the kitchen, in your chosen career and family time.

If your goal is to move better, practice that. If you goal is get stronger and more useful, practice that. If you want to [enter the goal], do what must be done.

Now, for many people, they might not know for sure what the practice should be to move better, stronger etc.

That’s where the willing professional comes into play and this is where I make my offer to finish off 2020.

‘Express FitStrong’

Well, I could have been more imaginative in the title, but in keeping with the message, it says what it is – express.

Express FitStrong offers the chance to get straight to the point with the minimum fuss. In these 30 minute sessions we’ll warm up and prepare very specifically for the following session. If you’re coming in to work on lower back pain issues – we’ll focus directly on that. If you’re coming in to work on your deadlift strength, explosive power or metabolic conditioning, we’ll get straight to that. 

Our slightly longer sessions do of course focus on goals, but we always include the ‘other stuff’ for a very well balanced routine, but let’s consider the wealth of time for some people and just get to the job at hand.

In keeping with the theme of 2020, this is available both virtually via a choice of video platforms or in person. 

If you’re keen to jump onboard, get straight to the point with express training, email ASAP.