For many people they exercise, train, workout, whatever you want to label it; just to be physically healthy. They don’t really care about progressing or shooting for personal bests. For these people, sticking to their habit is the success – to these people, I salute you.
Other people want to see and feel noticeable, tangible outcomes. They want to see repetition numbers, KGs, KMs go up. There has to be progress.
However, sometimes this does not happen when expected, or results halt. There are some potential reasons that I want to list below. Some of these may be obvious but hear me out.
Top 10 Recovery Tips to Boost Your Training Results.
Not sticking to the plan. A plan only works when it’s followed and it is very surprising how many people can’t commit to a 4, 6 or 8 week program. Program hopping rarely favours results. Understand a plans expectations and follow it through.
Sleep. Aim and plan for 7 hours a night. 8 if possible. And try to make it good quality sleep. The sooner before midnight you can hit the sack, the better chance of catching better quality Zs.
Check out how much fun food you’re eating aka junk food – sweets, biscuits, that sneaky bar of chocolate that fell in the shopping trolley etc. cut it back.
Protein. Make sure you’re eating enough protein every day. Whether it’s animal or plant based, aim to eat 1.5 to 1.8g per kg of your lean weight. As a guide that’s about the same size as your hand x 3.
Eat like an Adult. I have mentioned junk food and protein, but vegetables and fruits really should be present in your daily nutrition. Sure you might not like a lot of what you see on the shelves, but find a selection you do like, and invent lots of ways of eating them… or just make a smoothy!
H20. Yes, water. Wash up, take a cold shower “brhhhhh”, but keep drinking water frequently during the day. If you struggle, here’s a tip. Every time you take a sip of water, take a second sip.
Health check ups. Get your blood tests done annually. Better to be sure.
Reduce your stress. Get outdoors, walk, job, bike ride. Choose something enjoyable that gets you out for an hour or so. If you like to potter around the garden like I do, do it. It feels good. All that Vitamin D is awesome for your immune system.
Move. You don’t have to train hard every day but moving gently every day is a blessing. If you can roll out the exercise mat and stretch, rock, roll, just belly breath, you’ll boost your recovery and probably have a great session the day afterwards. Check out these Mobility Videos.
Like a drink? While a wee glass with dinner is okay, finishing the bottle of Cab Sav isn’t. Reduce the alcohol to allow your body to metabolism body fat better, rest properly and enhance sleep, lower systemic stress and prevent dehydration. Pretty much all the other points above can be boosted by reducing the booze.
I did mention following plans to the end. How about weighing up these items to see how you could improve.
I’m here to help should you need to talk about it.
I really am a terrible person but I just can’t help myself laughing out loud, a literal lol when I watch one of those videos with people slipping, falling, crashing their bike on a straight road and of course cats slipping off the kitchen counter.
It is an innate human thing to do – laugh at someone else’s expense. This very natural response is called Schadenfreude. ‘Schadenfreude is when we laugh at someone else’s misfortune. Schadenfreude comes from the two German words, Schaden and Freude, harm and joy’. Psychology Today It’s our built in response to avoid fear or pain. Simple hey!?
Personally I’d rather not fuel someone else’s avoidance of feel fear or anxiety by not tripping, falling, slipping, to the best of my abilities anyway.
Another failing of mine are my feet. My big size 46 feet. I used to torture them by squeezing them into tight, rigid cycling shoes. I wore these specialised shoes for 20-25 hours+ a week for a few years when I raced full-time in the 90s’. The firmness of the shoe helps not waste energy pushing into the pedals but can and does result in pathetically weak feet and ankles if no other training is carried out.
Apart from neurological conditions, weak feet and ankles are leading causes of trips, falls and knee pains.
While my feet are better now than right after I hung up my bike and stiff shoes (because of knee problems), they have suffered anyway. I tend to train in the gym barefoot or in socks which has helped me immensely. No more orthotics for me. However, I noticed for ages how my bush walks took their toll on my feet and ankles despite wearing expensive barefoot style shoes. Cramps, aches and occasional plantar fascia inflammation all made walking less enjoyable. Until…
Until I discovered balance training.
In 2016 we had some renovation work done on our house. One length of hardwood removed nearly ended up in the builders skip. This piece of 5m, 8cm x 20cm chunk of hardware made me immediately think ‘balance exercises’ in the gym. I was mostly thinking of adding this for my senior gym members as part of fall-prevention training.
Sadly I didn’t action this right away. Thinking people would label me as mad as a fish I wasn’t brave enough to unleash the beam. Until…
… Until I finally attended the level 1 Certification with MovNat in January 2020. The curriculum includes many aspects of natural human movement. The preparation manual included many movements to practice including balance. I didn’t really think much about the effort of walking along a length of timber until I realised how inefficient I was. Not wanting to flunk my cert because I couldn’t balance walk, I put in much practice. Pretty much daily I spent a minute here and there walking forward, backwards, shuffling sideways, duck-walking along the timber and other really quite fun moves. This was between November 2019 and January 2020 and during this time I was still doing my weekly off-road walks that I’ve always done. Very rough paths, loose stones and rocks and bits of trees etc.
I can honestly say my body had an epiphany earlier in the year. Were I normally have to focus on where I’m placing my feet to avoid an ouchy, it’s as if my feet just all-of-sudden intuitively knew where to go. These past 6 months of ongoing off-road walking have been fantastic. More relaxed, faster when I need to be and so much more efficient with fewer trips or stumbles if any at all. Best of all, my feet and ankles simply do not give me any negative feedback afterwards. No tight ankles. No big toe pain. No plantar fascia pains. My feet have learned how to be feet again it seems.
Doing more readinghas supported my thoughts that balance training effectively fine tunes the feet and ankles and their reflexive strength and endurance.
I do still daily walks on my cheap ol homemade balance beam that was saved from the builder and I have all my clients routinely walking and working on some 2x4s from Bunnings. At $5 each these have been great investments. A lot cheaper than recovering from a painful fall or trip. I’m not saying a trip or fall will never happen, cause hey, ‘life happens’, but luck favours the prepared.
If you spend your day in hard soled shoes and complain of sore feet and ankles, I really do recommend you call over to your local hardware store and pick up a length of 2×4… or check out the builders skip in your suburbs.
Here are a couple of videos of simple balance drills, starting with one not needing any equipment at all, just the floor beneath you.
And if you can get hold of a 2×4 or similar, here are some great exercises to practice.
Recently I wrote about how important it is to practice the skills of getting to the ground and up again and shared a video with demonstrations of some variations. Here’s a link to that post.
As much as I would like to provide a tutorial for the Turkish Get Up right now, that would be hasty. Assuming you drive a car, you didn’t have your first experience driving hard and fast around country roads in a race car. You spent time getting familiar with the controls and skills, maybe manoeuvring and navigating an empty car park.
The Get Up like other strength movements requires the same. Get familiar with what’s what.
In this part, let me just introduce the positions and transitions of the strength get up, minus any added weights. I like to teach the get up these days with a scenario, like you’ve got a broken arm and need to get carefully off the floor.
Check out this quick ‘follow-along’ video.
Let me just list the steps of the get up, from the ground up.
Lie on floor with left leg bent, roughly at 90 degrees. Keep this leg out to the side a little.
Place the left arm across the chest.
The straight leg and arm are roughly 45 degrees to the side (from your midline)
Brace your torso.
Push the left foot and the right elbow into the ground to lift the left butt cheek from the floor and continue to roll onto the right forearm.
Brace the torso and push onto the right hand – keep your shoulder packed (pulled into the socket)
Pressing the right hand and left foot into the floor, you can now pull the right leg under you. The right knee replaces the right butt cheek. In this position you should have the right foot, right knee and right hand in alignment.
Pull up into a tall torso position.
At this point rotate the right leg (through the hip) so both feet are facing the same direction. You can alternatively rotate yourself clockwise to position your left leg / foot in the same direction as the right.
Press both feet into the ground to lunge up and stand.
Return to the floor in the reverse and same manner.
That’s 11 points with lots of words! The video does a fine job at demonstrating too.
If and only IF this movement sequence comes naturally to you, maybe try holding a medicine ball or sandbag as in the video below.
Next time I’ll run through a different style of get up that offers heaps of benefits to the legs.
In the mean time, keep strong and move every day.
Got any feedback or questions? Drop me a message below.
As a coach, I’ve met plenty of people over the years who either had resistance to getting down to the floor, had previously had a fall and was reluctant to revisit the floor in any capacity or who quite frankly didn’t see any purpose to get to the floor for exercise or other.
There are many reasons to practice and train getting to the floor and back up again. Let’s make a short list.
Improve your every day life and for its eventualities
Prepare you with skills needed for when you have to get to the ground or a fall to the ground
Improve your bodies mobility
Improve your body awareness and coordination
Improve your bodies resilience through increased strength and conditioning
Decrease any fear of the floor
Open opportunities to explore other movements and purposes of getting up and down
I’m not going to teach get ups in this post, but I will soon – I promise.
Here’s a glimpse of just 8 styles of ‘get ups’.
Got any questions or feedback? Get in touch below.
Strength training is an important element of a healthy lifestyle to sustain on a regular basis, but recover is just as important. That comes through rest, good nutrition and self care in the form of ‘flexibility and mobility’.
Wednesday’s seem like a good starting point to schedule in such self care and starting this week (4th March 2020) I’ll be running a focussed class to help you loosen up and get better prepared for your next training session and the rest of the week along with some chit chat.
We live in a day of visual fixation. Instagram and other social media has made stars out of bodies, not people. Adoration keeps these money making machines in the news feed while actual heath and fitness professionals scratch their heads in bewilderment.
In the pre bodybuilding era of the 1930s to 1950s, people exercised to perform feats of strength, for their own entertainment and that of others. Spectators gleamed at their performance not just their physiques. These people lived healthy, balanced lives with real, physical jobs and families. Physical culture was a lifestyle not just a ways to claw at attention from those looking onwards.
You might not see much difference between then and now. Just people showing off their bodies. However, one element is missing today. Wellness.
‘According to a 2008 Journal of Health Psychology study, women reported an increased negative mood, depression and anxiety after only 30 minutes of viewing fitness magazines that promote an “athletic ideal”. Social media means you don’t have to buy a magazine to see these images; they’re in your newsfeed. The BMJ has identified exercise addiction as a growing problem, affecting up to 10% of the exercising population’.
What I’m writing here is not a bang on the modern fitness industry, or social media but it is my observation and that of my peers that something dire has happened in the last number of years. More and more people are turning to these (often unqualified) online, social media darlings for inspiration and exercise motivation. With the label of Personal Trainer I am (was) part of that group. To most people the identity or title of Personal Trainer does for the large part sum up an image of a muscly, loud motivator by means of administering ‘hurt’. But that’s not what I do. Yes, I know there are plenty of trainers who practice healthy exercise promotion, but we are few and far between.
I recently rejoined the instagram world after a 6 month break after finding myself feeling down and miserable, as I compared myself to the war zone of fitness information being broadcast. If it wasn’t another fitpro trying to sell me his or her 6 week program to making 7 figure $$$$ as a gym owner, it was the brigade of muscly dudes and dudettes making me feel physical inferior.
Coming back after my break I’ve blocked those feeds and prefer to share my healthier approach to becoming fitter, stronger and healthier.
And with that, I have rebranded FitStrong Personal Training to FitStrong Strength & Wellness.
This has been a process of plentiful thought but after 22+ as a trainer I want to stick to my guns and promote the healthiest methods and practices to becoming fitter and stronger – just like the banner says!
Of course I’ll still be carrying out personal training, small group training, seniors classes and online training and such, but I will be actively promoting the other vital components that actually allow us to become fitter and stronger. I’ve written about them before but in short… here’s an infographic:
Over the coming months I intend to write about each of these 5 areas (yellow boxes) in more detail to ‘map’ their position in an optimal lifestyle program of sorts. This will become the overarching drive of business going into the future and I am really excited to start into this new strategy.
My goal as a trainer is to help people. It really is that simple. What I identify as important is that we live well, with strength, agility and resilience, both physically and mentally.
Rather than following the tribe of social media stars I am going to start my own tribe and in the words of coach Dan John, the Goal is the keep the Goal the Goal.
Got any feedback or questions? Please contact me below or if local to the greater Brisbane area, call me on 0450487237 or hey, get me on Facebook or Instagram .
I don’t always lead the way in our strength programs. Giving clients the option to choose their strength movements gives ownership to that move, to making it their move.
In our latest program we chose two main lifts, an upper body strength move and a lower body movement.
We developed these over 8 weeks without straining and stressing and supported the program with other exercises. We simply expanded our comfort zones – no maxing out, crying or vomiting!
‘This was perhaps one of the most relaxed, chilled out programs we’ve ever done.’
Below I’ll demonstrate some of our key chosen movements (not instructional) and then talk briefly about how they were trained and how they tested out this week.
Rocking Push Up
The key component of each target movement and indeed, the other movements employed in a training sessions was NOT to max out, not to strain, stress and grind out the reps. This was perhaps one of the most relaxed, chilled out programs we’ve ever done. We put faith in a fresh understanding of high intensity training that I talked about here.
At the start of the program, session one was used to identify baselines for the two main movements. What weights were considered light, medium and heavy for the swing, how many push ups / elevated rocks were considered moderate and what was considered a medium weight to press.
This was all based on trialling sets with progressive intensity until medium was felt. I’ll not go into details about how we conducted this as it’s not the purpose of the post but needless to say, we identified medium.
From here we backed off to 70-75% of medium on the pressing movements and gradually waved the volume of the sets from just 1 rep to ladder of 1,2,3,4,5 over the 6 weeks and the swings and elevated rocks we kept at 10 seconds per minute for 10 minutes per session. We gradually used heavier kettlebells in the swings. Really quite simple stuff.
Anyway, the good stuff – the results.
The Swing was tested with the 100 swings test – the goal, to swing 100 times in under 5 minutes. Even though we never encountered 100 swings in that kind of intensity (the most we would do over 5 minutes was 35 swings) everyone has tested out with 100 swings in well under 5 minutes and interestedly, finished fresh and not huffing and puffing! We have carried out swing tests like this in the past, but for everyone, they used much bigger weights.
The elevated rock goal was maximum reps in 5 minutes. Probably tougher than the swing 100.
The elevated rock tested out with a total of 70 in 5 minutes. This is quite a feat – I dare you to try this one!
Pressing. On testing the single arm press, everyone finished with a personal record weight for reps.
The overarching goal of the program was to demonstrate how we can indeed increase our work capacity or fitness if you want to call it that and increase strength too but without ever working ‘hard’. Maybe it also demonstrates that you could still accomplish training goals when feeling kind of tired some days. If all you have to do is turn up, do the stuff and go home.
In a 2002 Brazilian study, men and women between the ages of 51 to 80 were followed for an average of 6.3 years. Those who had to rely on their hands and knees to get up and down to the ground regardless of age were almost seven times more likely to die within six years than those who could get up unsupported. Those individuals with poor overall muscular strength and mobility were the the ones who had to rely on using their hands to awkwardly get down and up.
Clearly being stronger has more implications than just being able to carry the shopping in after a grocery shop.
In part 1 we looked at other statistics that looked at mortality and affects on quality of life from falls but in part 2, let’s consider prevention measures.
Getting to the floor should happen in any training session regardless of whether or not it’s an intended exercise but if getting down to terra firma proves a tad troublesome, where do you start?
Even if you’re an experienced strength athlete / trainee, some the drills below will give your body an added edge in being more resilient. How often do you see muscular people moving rather stiff ? Yes, a bit too often. If you move like a robot, some mobility training should be in your life.
Below I’ll demonstrate the strength exercises that give us the ability to move down to the floor and also the mobility exercises to practice that allow us to more smoothly navigate to the floor and up. After that, we’ll take a look at the drills that we practice to move down and up and prepare the body further.
None of these exercises should ever be taken to muscular fatigue or muscle failure but you should feel the muscles doing their jobs. Always stop a set knowing you could do a few more repetitions.
Don’t worry if you haven’t got heaps of time, you can spend as little as 3-5 minutes every couple of days ‘playing’ with these movements. A couple of sets of each move will be enough initially to get you moving and stronger. As the moves in the first video get easier, move to video 2 and play with the moves there. I use the word play to suggest you don’t count repetitions, instead practice each move to make it better. Not sore and fatiguing, just getting better at each.
Imagine lying in a hospital bed with a broken hip, stressing over lost work, medical expenses and rehab afterwards. Not so pleasant…
Now consider just spending 3-5 minutes every couple of days practicing getting yourself stronger. No medical bills or rehab, just getting down to the floor and back up.
I know which I prefer and to be honest, longevity is the number one key objective of FitStrong – to help people find longevity.
‘Learn to restore your body to factory settings with a simple collection of movements’
Walking around feeling stiff and achy is no fun.
Neither is it fun when you can’t play with the kids, look after the garden and go on holiday with an unhappy body.
Simply avoiding the physical things that cause discomfort is no long term solution and do you really want to feel terrible and incapable for the rest of your life??
The body was created to move, to be strong and resilient and yet, another truism is that life happens. Sitting behind a desk for years on end at school, then at work, collapsing onto the sofa at the end of the day and waiting for energy to find you are all just common lifestyle patterns that affect the majority of the population. It happens but we have got the choice to balance off these sedentary times with some great activities.
I don’t want to be like the majority and I intend to live a fit, strong and healthy life. Let’s sum that up as being resilient.
I don’t need to be the strongest or leanest person in town and you probably don’t need to be either, but we do need to be physically capable of doing some hard work and not getting knocked down for a few days afterwards.
At our Albany Creek gym we work on the skills of moving better first, covering all the fundamental movements our lives are designed to encompass. When we master those movements then we may add weight but first and foremost, we get really good at doing what humans are designed to do – move well.
In our ‘Reboot Your Body Workshop’ we revisit the movements that got us strong and resilient as children and use these to help us unlock our tight spots and tighten up our weak spots.
Our goal is not to point out the failings of the body but to help it unlock how to succeed at moving again.
The 2 hour workshop flows through a designed system and definitely does not entail huffing and puffing, or pain.
You may discover a few ‘ah ha’ moments as your body starts to ‘reboot’ and this is commonplace and an awesome experience to witness.
The movements aren’t magic or any woowoo stuff, just moves that help return your body to a less stiff and achy place.
If you’ve got questions – just ask below.
If you’re not local to Albany Creek however, I will be building the workshop content into an online project to follow in your own time.
Directs you to an Eventbrite page for the Workshops