At FitStrong we practice the skills of strength and mobility aka moving strong and well.
Oftentimes however, outsiders have a mixed thought about what ‘practicing strength’ means.
Is it bodybuilding, is lifting to the extreme to boast our achievements at the end of the week, is it like the stuff you see cross fit doing – or is it something else?
Let me briefly define how I would categorise the key three areas of strength training that we practice and who these forms are generally for.
This is what I recommend to people who feel weaker through lack of activity, busy lives and work etc. This could be described as rebuilding the strength we know we should have. The ability to do gardening all morning without feeling worn out. The ability to play with our kids, or grand children if we’re at that stage. The ability to be able to get down to the floor and back up without difficulty.
Restorative strength forms the basis of my over 55s classes that run two mornings a week and hopefully a new class midweek (early evening).
This service is also available on a one-to-one basis and is covered in some of my current shared small group sessions.
Restoring our natural strength and abilities is well in truly covered in customised MovNat programs.
For sports, special endeavours and explorations. When we have established a good level of strength and want to take it further.
This a service I provide on a one-to-one basis owing to the specialised nature of the programming.
This often occurs in small group training when it’s a common goal.
Strength is a wonderful tool, an attribute every human was born to possess. Strength can be used to transform someone physically, to lose unwanted body fat, increase fitness and flexibility, increase self esteem and learn valuable lifestyle habits.
Our Amazing 12 program is the service I run throughout the year in waves to help people meet the person they know they are. I know that sounds cheesy and full of hype – but it truely is an ‘awesome’ program with fantastic outcomes.
If you are curious to learn more about strength training for you, why not get in touch?
Unlike throwing something, another great power movement, there is nothing quite like the feeling of momentarily being free from gravity and floating in the air before gently, smoothly and effortlessly landing again.
The landing is what in fact is the most important element of training jumping. Whether you are leaping over a puddle, jumping over broken glass on the pavement or jumping off a rock on bush walk, the landing should be well prepared for.
The ability to precisely land where you want, to absorb and disperse the impact and react to any changes make jumping not about the jump, the distance, but the landing to mitigate risk potential.
Luck favours the prepared
Much like there are numerous ways to jump off a surface there are also various ways to land. Whether it’s onto one leg, both legs, a staggered landing, into a crawl, a tumble, a climbing position, down onto a new surface or up.
For the purposes of this, I’ll stick to, well, sticking the landing.
Got ay ideas or questions? I’d love to hear from you.
Last week I re-introduced metabolic training with MovNat Metabolic, their new online program. Here’s that post.
I’ve finished week 1 and was surprised at how the use of such various natural movements and equipments pushed me a bit. 30 seconds of effort always seems longer than 30 seconds of rest! Odd that, hey?!
I never got to the point of sharing my breakfast with the floor, but I definitely had to focus on maintaining my nasal breathing in the latter rounds when the efforts work on a continuous flow, or combo of the sessions movements. It felt a bit like a a last minute dash to get all the yard work done before dinner on a cold day.
It was cold mind you (which helps for this kind of training) but I followed up this particular session with a good 5km walk. It too felt great. The recovery benefits of a walk post training are lengthy and worthy of a good conversation at some stage soon. But a combination of gentle movement to untangle the fatigued muscles, pumping the blood around the body and the behind the scenes lymphatic system stimulation really aids in recovery. Much more so than plopping down in front of Netflix with a protein shake.
Todays movements include the side step up, vertical jumps up & down, push press, side swings on pull up bar and the tripod get up. A fine collection of contextual movements.
Did you know I provide online coaching? If this kind of training tickles your fancy, I would be more than happy to chat about working together.
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.