Why Getting Down to the Floor is So Important

I love questions in the gym or from peoples in the interweb facebook world. I even love the questions I can’t immediately answer. If I need to really think a subject matter through, I will and if I need to refer to a smarter associate, I will. I’m actually very lucky to be within a network of some of the smartest thinkers in the health and fitness world. Note the word ‘health’. The fitness world alone is awash with unnecessarily sweaty, nonsense – you know the ‘stuff’ you see on social media with all the pouting, posing, flexing, ‘look at me’ distractions. I’ll not even get into the exercise things that they share – that is a story for another time.

Talking of smart people, I am very blessed to be attending a weekend workshop with world renowned strength and conditioning coach Dan John. We’ll be spending the weekend covering some content from his latest book, 40 Years with a Whistle along with sections looking at the economics of strength training. Overall, it is going to an awesome weekend with gold nuggets of information bouncing off the walls. I will be sure to blog about the workshop next week when I’ve calmed down!

Dan John ties in nicely with todays post and a question I get often from new-comers to the gym.

‘Why do we get down to the floor so much during a training session’? 

Let’s read a few statistics, a somewhat scary tale of the current day for you.

  1. Deaths from falls are increasing by 3% per year, or 30% between 2007 and 2016. Link
  2. In Queensland, ambulance services attended near 60% of falls in private residences and 24% in nursing homes.
  3. In Australia, 30% of adults over 65 experience at least one fall per year.
  4. Falls account for 40% of injury-related deaths in Australia. Link
  5. The most common injuries involve hip, leg, arm, neck fractures, with hip injuries having the greatest impact on patients.

I’ll stop at 5 but for more information please do click on the last link above.

Whilst the falls alone are traumatic the post-fall life of a fall patient is greatly impacted by a reduction in willingness to partake in physical activity for fear of falling again. Even in younger patients, they too will most likely seize to exercise as much. This reduction of quality in life simply snow-balls the inactivity and allows frailty to set in, in turn increasing risks of heart disease, stroke, diabetes. One study has shown that the two year survival rate of cancer survivors is greater than that of falls patients.

If you’re not seeing why we get to the floor and back up again often in a gym session, maybe you need to read the same statement from one of the worlds greatest strength and conditioning coaches.

‘It’s one of the strongest statements I have made in my career. I feel like no one is listening, but…please…do some work on getting to the ground and getting back up. Practice falling before you need to!’ Dan John

A bit more information from Dan perhaps?

So, how do we get to the floor? Well, we get down to the floor silly. Simply practicing the many methods of getting onto the floor and whilst down there we practice some purposeful trunk exercises. Any action that’s purposeful and mindful, repeated often will develop muscular and joint strength as well as developing the reactive or reflexive strength in the movements. If we’re stronger in practicing getting down to the floor, we will be more resilient if and when a slip or fall occurs.

For general strength and conditioning, we practice the following:

  • Lunges in all directions to get closer to the floor or onto the floor.
  • Squats in all shapes and forms to get closer to the floor.
  • Hip hinges both two legged and single legged to get closer to the floor or onto the floor.
  • The wonderful Turkish Get Up is another quite specific multi-planar movement that teaches the skill of getting to the floor and back up.
  • Single leg balance to assess and develop the ability to stand on one leg for 10 seconds. Test that yourself. If you struggle to balance for 10 seconds, there’s you next most important goal to work on.

We also have a great drill I call the Flamingo. This drill I developed to address multi-planar movements of the legs. Really, it’s just a tease for the legs, hips, ankles and trunk to maintain balance over a range of moves. Here’s a video I’ll share now.

In part two, I will share a video containing the other list of moves I mentioned above.

Action point?

Can you stand on one leg for 10 seconds?

How to make your exercise Fun

Not everyone wakes up every morning to enthusiastically ready themselves for the gym. For most, it’s a chore and something they feel they have to squeeze into the week somehow.

One limiting factor aka excuse, is that exercise is deemed to be hard work, uncomfortable and not much fun.

Maybe the problem is the overwhelming compulsion to make every exercise session hard work and uncomfortable just because that’s what everyone seems to be doing and what the media champions.

I have recently talked about how we don’t actually need to spend anywhere near as much time on high intensity training to find benefits from exercise, but today, let look at how to make exercise fun.

  1. Find exercise methods you enjoy and align with. There are many ways to get stronger from bodyweight, kettlebells, barbells, parallel bars and much more.
  2. Music. Yup, music of your choice makes everything better. Whether it lifts your spirits or acts as a distraction-it works.
  3. Slow it down.
  4. Gamify. You could make a game out of your routine. Have fun accumulating the repetitions you’ve set out in your plan (you do have a have don’t you?) Here’s a simple routine we employ for squats and presses. We do 10 squats followed by 1 press, the 9 squats and 2 presses and continue this reduction and addition of 1 rep until we’re 1 squat and 10 presses. Simple but quite fun. You can substitute your own favourite two movements.
  5. Focus on quality. Make your exercise techniques better, then betterer.
  6. Get a training buddy. I might be biased here but I do see better results in people who train with other people.
  7. Get outside. Whilst it might get hot in summer, exercise outdoors is great. Fresh air, greenery, birds and no stale, sweat saturated air in a box gym.
  8. Play with movement. We do tend to live in a very linear world and that is reflected too in the gym. We move things up, down, then perhaps out and in and maybe side to side. But how about going ain all the other directions?? Systems like Animal Flow and GMB have routines and practice that incorporate multi-planar moves. So much more fun in my opinion.
  9. Hit the playground. If it’s good enough for the kids it’s good enough for us adults, just don’t push the kids out of your eager way as you sprint headlong towards the swings and monkey bars.
  10. Celebrate your victories. It can be easy to dwell on the hard stuff we try to do but heck, if you managed to walk an extra km power to you and your awesome self. Whether it’s that extra km or one extra press with your fav kettlebell, it’s a victory worth marking with fist pump, yeehaw or a smile.
  11. Stop the maximum efforts. If you haven’t read them yet – go here.
  12. Reflect. Journalling might seem like a time vampire to some but, can you imagine looking back in 6 months to a year at your training and seeing how far you’ve come?
  13. Set challenges. Be realistic and set yourself a challenge or two that’s within your sights. Want to get your first 10 push ups. Start with 1, repeat 7 to 10 times and gradually increase that 1 rep to 2 over the sets and so on. Do not max out, but expand your comfort zone.
  14. Plan. Just like #13, make a plan. Look at your end goal and design your program backwards from that point to your starting point. Make lots of tiny changes in the right direction including sessions that are easier, others more hard and some just medium. It can be tricky but great fun watching your own progress especially if you follow #12.
  15. KISS. No, not the band unless that’s your #2. Keep It Simple Stupid! Don’t try to do everything, random stuff or do heaps of something you’re not sure about. Get tuition, focus on the important stuff. Sleep 7-8 hours, eat mostly great, walk daily and strength train 2 to 3 times a week. Read more about this point here.

I’ll stop at 15 tips.

Got any how to keep exercise fun tips yourself? Let me know. I’ll add them to this list and credit you if you like 🙂

 


Are you interested in learning how start Reboot Your Body to say goodbye to aches and pains? I’ll be running a series of workshops in the coming months here in Albany Creek.

Read more here.

Exercise is not a punishment for enjoying food and drink

Monday is always a great day to ….

You can fill in the blank word or words but how often does this happen? A big weekend followed by a big Monday plan that goes – well, I’m sure you know how that story turns out.

Here are a few thoughts floating around my head after some chit-chats with different people over the last week.

  • Exercise is for developing better movement, getting stronger and fitter, having fun and feeling great afterwards.
  • Exercise will help you live longer with more physical independence and wellbeing.
  • Don’t confuse exercising with weight loss.
  • More is not more in most cases.
  • Make exercise fun but safe.
  • How much food you eat is the only factor that will help you lose body fat or build muscle.
  • Better sleep and stress management will make it easier to manage your eating.
  • In any combination, variation or cultural persuasion, eat vegetables, proteins, natural fats and enough carbohydrates with a sprinkling of flavoursome herbs and spices as preferred.
  • Experiment to see what works best for you.
  • Make eating fun but in limitation.
  • Be a reasonable adult.
  • If you miss a training session or have a big splurge on a Saturday – don’t compensate by ‘smashing out’ a gym session or ‘hard dieting’. Just pick up where you left on and continue life.

Got any thoughts to add to this? Let me know.

Need to book in for more details chat about this? Get me below.

Jamie

High Intensity Training ‘without’ the Pain!?

Pain and discomfort, throwing up after exercise and sore muscles the day or days after is not an indicator of progress… believe it or not!

Working overly hard is hardly working compared to working strategically hard… and that’s what I’m about to get into here.

My last blog post discussed High Intensity Interval Training and it’s many demons for both trainees and even the gyms who don’t overly sell this over-marketed form of exercise.

Today I’m introducing to you the findings of some exciting research that demonstrates receptively how a simpler form of training hard (yes, I’m saying you can still work hard) elicits better and safer results.

This updated method of performing high intensity training for strength and power comes from the latest evidence based practice (and much research) from StrongFirsts Pavel Tsatsouline and plenty of credit goes too to Dr Craig Marker who shares his research with the wider StrongFirst community of instructors.

So boys and girls, let me introduce you to Anti-glycolytic training (AGT)

First off, let’s check off a few truisms.

  1. Some exercisers like to feel pain when exercising hard.
  2. Most exercisers don’t like pain the day after training.
  3. Working hard feels great to some people in the gym.
  4. Most people are exercising in part to burn fat / lean out.
  5. Most exercisers just follow the herd.
  6. Most gyms and trainers do not care about health first (just count all the gym chains that focus and market HIT!)
  7. 80%+ of training benefits are gained through accumulation of and adapting to moderate volume and intensity throughout the year.
  8. For a day or two after an HIIT session, quality of life is compromised and gym time is cut or affected (stiffness, pain, low motivation).
  9. HIIT does have its place – in a peaking phase of training once or twice a year for a few weeks only.
  10. Mmmmm, #10 – Training hard but NOT to the ‘burn’ can help promote more favourable circumstances to oxidise fat over glycogen (blood sugars) as the main fuel during exercise.

Listing 10 is a total accident there in case you’re thinking I worked hard to come up with 10 key facts.

By definition, anti-glycolytic training refers to not using the glycolytic energy system during high effort training.

Digging a wee bit into exercise science for you, here’s the normal sequence of fuel sources the body uses once high effort exercise commences and continues.

Instant Energy: ATP/CP

Stored in our muscles and liver, adenosine triphosphate and creatine phosphate is a powerful, clean fuel that gives us the quick bursts of energy we need for a quick dash up the stairs, vigorously scrubbing the bath or a quick sprint. A set of 5-7 swings or a heavy press fits in this energy category.

Downside – it drains out very quickly requiring us to rest to replenish the ATP or, to start utilising the next energy source.

Fuel Booster Energy: Glycolysis

Glycolysis is a slightly less powerful source of fuel than ATP/CP itself but it will last up to 2 minutes further but, it’s a dirty fuel. The metabolic waste bi-product of using this fuel source is probably something you’ve experienced in the past in the lovely sensation of burning pain in your side. This is the feeling of a build up of hydrogen ions that the body is desperately trying to buffer out of the body – it’s removal as a waste product takes priority over any further energetic efforts. So, you’ve got to rest up to let the body do what it does – repair itself!

These highly acidic waste products cause a few issues that in the long term, we want to limit and prevent.

Issues of concern include:

  • Inhibits the creation of more ATP.
  • Causes damage to cells.
  • Extends the recovery times between training sessions.
  • ‘Muscling’ through further repeated efforts carries increased risk of muscle strain, poor form and breathing patterns will take a hit – doesn’t sound too healthy actually!

Oxygen

For efforts to continue longer than two or three minutes, we cannot depend on the ATP/CP system or glycolysis and must instead rely on the use of oxygen. This incredibly efficient energy system utilises the oxidation of fat to produce energy the ins and outs of which go far beyond the scope of this post. This is where you get your energy for basic functions, long walks, jogs, bike rides and in the sporting realms, ultra marathons and such.

No supplements are needed to optimise this fuel source, just a lowering of the average overall intensity and breathing in lovely oxygen.

For the most part, we want to spend time using the latter and avoiding the nasty bi-product producing glycolytic system whilst still training to get stronger.

“How’s that gona work”? You ask.

Knowing that the ATP/CP system lasts 10 – 15 seconds or so and that we want to prevent going into the glycolytic system of producing energy we now have a window in which to work. Work in this case means hard work, explosive and pushing the comfort zone to the upper limits.

Yeah, this sounds like any other HIIT session doesn’t it.

So let’s define HIIT in its standard form.

HIIT = maximum effort intensity for a predetermined time followed by minimum time to recover and repeat.

Tabatta for example is 7 – 8 rounds of 20 seconds max effort and 10 seconds recovery. It was designed to be carried out on an indoor cycle and not the terrible forms you can see being performed in some gyms and programs.

While not all intervals are in the form of the now famous Tabatta, they all follow the same principle of max effort, short rest, repeat and pass out on the floor. Yay – way to go.

What is observed in E.V.E.R.Y workout is that form and technique and power output diminishes per round. The final set does resemble the first set in the slightest.

Is this good training practice?

Will this really develop good movement practice?

Will this create a good stimulus for strength and power improvements?

No

This has been observed for quite some time but was accepted in the name of forcing the body to accept the new level of pain and perhaps an increase in V02 max. To be honest, while conducting such training on an ergometer, running, rowing and such, there is only so much scope for a degradation in form compared with the likes of kettlebell swings, snatches, barbell moves and other loaded tools.

So, getting back to AGT, the findings in the labs have been quite the game changer and not what you’d expect.

What has been seen is that by stretching out the recovery time between high efforts of 10 -15 seconds, the body started to adapt to demands for ATP/CP through the oxidative system.

Essentially, if you stop asking the body for fuel sourced by the glycolytic system it is more than happy not to go there. Why would it – it’s damaging. Not what the body does best.

We know that strength is a skill and we talk of practicing the skill of strength to, well, get stronger. It works, it makes sense. It therefore goes without saying that being able to repeat those high effort bouts is a sane approach to high effort training.

It is now about High Intensity ‘Repeat’ Training.

Kind of ironic how the label given to High Intensity Repeat Training has the acronym of HIRT! You’ll possibly never feel the kind of pains and hurt from this method compared to HIIT.

Having these numbers gives us a massive boost in programming some high effort training to keep everyone happy, to increase our fat adaption during exercise and avoiding burnout, injury and all those aches and pains for the days following the training session.

IMG_7833

How the Program looks

Amazingly simple looking, the program goes like this:

  • 10 seconds flat out with powerful, crisp and strong form
  • 50 to 90 seconds rest
  • Repeat for up to 10 rounds.

Done!

The rest period will depend on the individuals recovery rate.

An easy method we use is the talk test. Once the exerciser can speak a sentence without gulping for air, they are ready to go.

With time and as the session seems to feel easier, and more manageable, the 10 seconds of high effort can be stretched to 12, 15 seconds.

For simplicity in the gym, we’ve found that 10 secs ON and 50 secs OFF works just fine.

What exercises?

The movements that the exerciser can carry out well and safely at high efforts are the obvious choice.

Consider:

  1. Kettlebell Swing
  2. Medicine Ball Slam
  3. Sprinting on the spot!
  4. Clean and Push Press
  5. Cycle sprints.
  6. Kettlebell Snatch.

This list is no particular order but I do prefer the kettlebell swing as a stronger swing equates to a stronger clean, press, squat potentially and a bigger deadlift as well as all-round feel good factors. Who wouldn’t mind swinging the heaviest kettlebell they can get their hands on.

Actually, on that note, when we last ran this program last year, one lady started swinging the 12kg and finished 8 weeks later swinging the 32kg! A gent also started on the 20kg and finished on the 48kg!

Impressive you’ll agree.

So that is the first component of this next program.

Are you game??

Jamie

Is HIIT a component of Wellness?

There are many quotes we bounce around the interwebs these days but today I’m quoting Benjamin Franklin when he wrote in his letter to Jean-Baptiste Leroy in 1789, “In this world nothing can be said to be certain, except death and taxes.”

A commonly used quote that denotes life has two certainties but yet, many, many variables. Let’s call these variables ‘choices’ just for today in this short piece.

We all have choices to make in our lives and especially true of our health and fitness choices but it does seem like most exercisers are simply following the herd without really looking at what they are doing and why they are doing it.

Just because something feels good, that doesn’t make it good for you!

I was going to write up this blog post but instead decided to talk to you instead. If you can’t watch all 10 minutes, that’s okay but I get into discussing HIIT (high intensity interval training) and how it’s showing NOT to be the best, most sustainable choice of exercise to benefit our lives.

You could just leave it there. You’ve read that I’m about to discredit HIIT as a training method and that simpler, less painful training works better! To find out the details, how about just watching the video?

Next time I’ll chat about the alternative to HIIT training that’s both healthier long term and actually provides better results – go figure!

Maybe a shorter video for that one haha.

Until then, be good to yourself 🙂

Jamie

 

 

Part 2 

Thoracic Spine Mobility Tip

Moving better and getting stronger is rather contextual. For an average gym attendee it’s a clear message; “I want to lift heavier stuff” or “I want to carry out more complex movements”.

But, if you’re an individual with back pain (or any pain) at rest, whilst carrying out day-to-day activities or whilst trying to engage in exercise, the message is different. It becomes qualitative rather than quantitive. Working out hard or following the most advanced, cutting edge, progressive strength training plan is irrelevant at this stage.  Getting out of pain and discomfort is top priority.

Most of the general population will have some form of mobility issue. It could be as simple as a slightly stiff ankle or hip or shoulders none of which seriously affects the quality of life or it could be as impactful to cause pain and discomfort.

One area of mobility impairment I observe in the gym is thoracic spine mobility restrictions, or in simple terms, the limited range of movement of the upper body through rotation or side bending and also overhead reaching activities.

The thoracic spine (aka the T-spine) comprises the 12 vertebra that covers the shoulders to the waist, or the rib cage portion of the torso.

If the thoracic spine has restrictions, the lower backs lumbar spine will compensate and attempt to move more, not something it’s meant to do. This can often result in fatigue, pain and discomfort. Where I see the restrictions more often is at the top end, where the neck and shoulders take on more work and become stiff, tired and strained. Essentially when the upper torso doesn’t move well, the arms end up compensating and over-reach. There is indeed plenty of research that supports the theory that thoracic spine movement dysfunction is linked to pathologies and pain in the neck, shoulder, and elbow (Heneghan et al, 2017).

Thankfully there are systems in place to help rectify this the help of health practitioners and some trainers who may have qualifications in postural restoration – and positive outcomes can be quick. One study showed that after just three weeks of thoracic spine mobility and strength exercise practice, that participants improved movement competency, strength, posture and pain relief.

Today I’d like to share a couple of T-spine mobility drills we practice often but with a couple of tips added to help make the most of them. We are only human and oftentimes we’ll try to cheat, or get a bit complacent. My modified versions of two common drills have helped many clients actually get the benefit of the moves.

 

Have a go and see how you feel but naturally, of you’ve got pain, maybe go see your local physiotherapist for personalised guidance.

Jamie

How to Bulletproof Your Future

Part 1

Screen Shot 2018-09-20 at 1.04.21 pm

In the gym it’s pretty obvious how we spend our time. People turn up, we warm up, we do some strength work and movement skill work, have a chit-chat then say our ‘see you next times’.

The why and the what else is all-too-often not discussed in much detail apart from some passing suggestions about getting in some aerobic work and keeping up some stretching at home etc.

This year, my goal is to help people bulletproof their futures. 

I’d love to be offering a proverbial radioactive spider to help turn you into a superhero version of yourself, and actually, compared to to an alternative, I might be doing just that!

This year I will naturally be spending time espousing the benefits of strength and mobility training, because that what 90% of my gym time with people is spent doing. BUT, I am going to be spending more time promoting the other stuff, the things we probably do not spend enough time promoting.

My role is that of a health and fitness promoter, not just a personal trainer. Fitness is what most of trainers spend lots of time on but health… meh, we could be doing heaps better at that.

Our bodies maintain a healthy balanced system when it’s treated as intended. It’s a bit like a bike chain. Left unused it will rust, stiffen and eventually fail when used. Our bodies have a blueprint, a design and a purpose. There are a number of things we are meant to do daily and frequently to sustain the balance.

Let’s look at these briefly. I will be spending time over the coming weeks looking more deeply into these according to what research has found and I’ll cover to how to action improvements.

  • Sleep 7 to 9 hours a day.
  • Eat a balanced diet of plants, proteins, fats and water too.
  • Stay strong in all the movements our mechanics perform in.
  • Walk daily and get out of breath from time to time.
  • Move well and often without restriction, pain or discomfort.

What happens when we drift away from our intend? We specialise. This is a subject that puts the cat right amongst the pigeons.

Whilst admiring a specialist and their very particular set of skills, they have most likely sacrificed many other essential elements of what makes up complete health. 

A few general examples:

  • The cyclist who does not work on their strength training
  • The powerlifter who neglects their body fat levels and aerobic health
  • The overly busy father who works 55 hours a week yet neglects his family
  • The very busy mum who focuses entirely on her children and family and neglects their own fitness and nutrition
  • The Gymnast who focuses wholeheartedly on their sport and sacrifices their joint health

While you can admire all these people for their dedication and successes, isn’t it a shame they sacrifice to do so. It’s not a moral shame either. It’s a shame that the essential physical components that make us fully operational humans are missing. Being mobile, strong, aerobically capable; being able to fully recover from each day with good nutrition and adequate sleep is what amounts to enable our bodies to thrive. Being good at one thing is fine, but the pay-off is a health trade-off. 

2019 is the year I’ll be wearing more of my health promotion hat and not just my PT hat. So much of my last 10 years have been spent on learning and developing better knowledge and application of training programs, exercises, progressions, regressions and systems but one thing has become quite apparent – it just doesn’t matter if we are not getting the basics of health in place.

If you’re following a training program, not getting stronger, not losing fat, not feeling fitter, most likely it’s not the training that’s to blame, it’s the poor attention given to these other components. 

Before contemplating becoming an expert or a specialist, weigh up being a really good generalist. Being able to undertake a wide array of components of being human is so much more wealthy than being awesome at one or a restricted number of things. 

Until next time, do weigh yourself up. What are you doing more of or what are you doing proportionately less? Consider that list above:

  • Sleep 7 to 9 hours a day.
  • Eat a balanced diet of plants, proteins, fats and water too.
  • Stay strong in all the movements our mechanics perform in.
  • Walk daily and get out of breath from time to time.
  • Move well and often without restriction, pain or discomfort.

 

Part 2 – Sleep 

 

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.

 

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.

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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.