Metabolic Training part 2

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.

Build Stronger Feet and Balance

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… 

Ol Faithful

… 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 reading has 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.

Wooden board is optional, but it puts a sense of reality into the practice.
A little bit more tricky, but also fun.

Got any thoughts or experiences? Why not get in touch.

The Squat Get Up

Adaptability is sown from practicing specific variety and getting to the floor and back up safely, effectively and efficiently happens by no accident but by frequent practice.

I’ve spoken about the benefits before of being able to get up from the ground with strength, grace and perhaps some flare and the Squat Get Up has all of those aplenty as well as great mobility.

Like the Side Bent Sit Get Up, the Squat Get Up entails a back roll, to a deep squat position and then standing up.

Like this.

Unlike the other get ups I’ve covered so far, the squat get up does actually require a few more physical competencies before being able to perform it.

  1. Having a a happy spine is essential to roll back on the floor.
  2. Having good hip mobility to roll into the deep squat position is needed.
  3. Having adequately mobile ankles is essential too, to sit in that deep squat.

Thankfully, practicing each of the components of the Squat Get Up will nurture these qualities.

As usual, let’s get to the video demonstration.

It should be reasonably obvious what’s going on with this get up, but let me list the key points.

  1. Start from a tall sitting position, knees flexed. Holding shins is optional.
  2. Flex spine and roll back onto the upper back, keeping chin tucked in.
  3. Roll back to the tall sitting position.
  4. With momentum and reaching arms in front of you try to roll into a deep squat. The feet might be close but a little wider is fine too.
  5. Stand up and return in the reverse sequence.

Got any feedback or do you need any personal help with the get ups? I’d love to help. Get in touch below.