The Monkey is a laterally travelling ground based movement, incredibly cool, great fun but also excellent conditioner for the trunk, arms and hips.
Check it out …
The Monkey is a laterally travelling ground based movement, incredibly cool, great fun but also excellent conditioner for the trunk, arms and hips.
Check it out …
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.
To quote Tim Anderson, co-founder of Original Strength, ‘it feels good to feel good’.
Throughout December I’d like to celebrate what crawling can give us with a festival of daily crawling.
FOLLOW MY BLOG TO JOIN THIS CELEBRATION
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.
All I ask in return for my gift to you, is that you 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
1. Do you value your fitness or accept weakness?
2. Do you value your health or accept illness?
3. Do you value choosing life or accept dilapidation?
You have endless opportunities every day, week and year to improve your fitness, your health and your lasting time on this earth.
If you consistently add to your fitness, health and quality of life, you will have no regrets, just satisfaction that you really are living the best life you can.
‘Choices are the hinges of destiny’
*** COMING VERY SOON ***
A lot of us struggle with some movements or positions, like squatting down, picking things up, twisting or reaching behind us – I’m sure you can add your own moves here.
My new guided Healthy Happy Hips program addresses these issues and more with simple, clinically supported follow-along videos.
More Details to follow.
Message me for first access to the program.
Heading to the gym to lift weights, run on a treadmill or cycle on a stationary is all fine and grand – good entertainment while getting your pump on or raising your pulse rate.
But, is it really natural physical development as per our design? If all you care about is burning calories – go for it. But if you’re invested in personal physical development to enhance your life and into the future, it probably isn’t hitting the mark.
What day to day tasks do you struggle at?
I used to struggle with jumping, more specifically the landing. Feet would hurt, knees weren’t sure what was happening and my back wanted to disown me.
Walking in the countryside entails a bit of leaping and what about those days when the heavy rain turns every curb-side into a river? You need to learn how to leap, jump and especially stick the landing.
So, are you future proofing yourself?
Exercise as a tool to use for personal physical development is fantastic but, is it enough to make an impact on your usefulness in a wider sense?
Here’s my odd question for you; “Are you erful”?
What the hell is erful? Well, I do like to make up words to define ‘things’ which other words don’t quite purvey. In this case, it’s simple the conjoining of er and ful, the suffixes to many (positive) adjectives.
Only a few things are important in life. Money, car, mortgage on awesome home, latest iPhone, annual overseas holiday, designer shoes? Nope, I argue these are not vital or important in life if your intentions are wholesome, honest and healthy. No one really cares if you have these. As we get older our family and friends won’t care about what we have. They will be concerned with what we can do for ourselves and others. Can we move well, get dressed, feed and bathe ourselves and do we have good health and friends.
“What is the meaning of life? To be happy and useful.” ~ the Dalai Lama
I love to make use of training, exercise and to practice the physical elements that make up a healthy physical recipe for me and my clients but I am really starting to contemplate how we can follow a better recipe for improved general usefulness. Maybe it’s the current situation where coronavirus is now part of our day-to-day vocabulary. Maybe it’s an increased awareness of the people around us. How are they? Are they struggling in any way? Are they wary of me? Am I contagious? Can I help in some small way? If you’re not sleeping so well right now, it’s possibly because your brain is ticking over these thoughts in your subconscious.
I want to be more useful in general to myself, my family, my community in the ‘now’ and in the future.
How do we do that? I am actually not too sure. What I do know is that it’s a practice that starts with turning up, starting something and learning on the fly with hint of preparation of course.
About a year ago I did start this process with the realisation that strength and mobility training to be just stronger and more mobile was less useful than I first thought in the absence of purpose and context. I wrote about this over a few posts but now I realise that the other stuff beyond the strict, formulaic physical actions must be included.
We need more play, more social interaction of the non-internet type, we need more friendly eye contact and ‘hello, how are you’, we need to offer our help to others more often. It would be great if we could develop more of this whilst continuing to be more physically healthy.
My mid 2020 calendar was filled originally with more social sessions in the great outdoors that included meeting up, doing some strength work, play, balance, climbing, cooking up a BBQ and having a laugh. Hopefully soon I can roll these out so I can dive deeper into being more erful!
Are you already erful or do you want to be more erful? Get in touch if you have a story to share or if you’d like to join us some time.
How does exercise strengthen our ability to respond to stress?
A healthy cardiovascular system will undoubtedly help us prevail over the negative influences and manifestations of stress. An unhealthy body will succumb easily and fail us.
A healthy exercise regime will develop a more resilient body but our minds need a different elixir.
A good practice I reflect on during stressful times are building stronger habits. Stressful thoughts can be overwhelming on our emotions and the dark hole of depression can be incredibly challenging to climb out of without help.
I adopted a system created by Stanford University Behavioural Scientist BJ Fogg, called Tiny Habits. Much like exercising our bodies, Tiny Habits teaches how to develop strong habits with tiny steps. This has been a game changer for me in creating a healthier mental environment around me. As one cheesy example, my phones alarm awakes me every morning with the message – ‘today will be awesome’. It may be a terrible day but I start the day with a positive and healthy mindset.
In addition to habit practice and frequent movement exercise, learning how to breathe better has many benefits to promote the parasympathetic nervous system over the sympathetic nervous system. Stress and all it’s negative family members thrive while we spend time under the influence of the sympathetic nervous systems control.
Nasal breathing and taking breaths into our diaphragm (as apposed to mouth breathing into the chest) should be a norm and a practice when stressed.
Move often – Breathe better – Start the day on a positive note. That’s how I expect my ‘exercise’ to strengthen my ability to respond to stress.
Got any feedback? Why not drop me a message.
Let me define my role as a professional strength and wellness coach as someone who has a system for helping people assess their current physical health, and helps them set individualised strategies to achieve improvements in physical strength and fitness, mobility, stress management, nutrition and sleep.
I will define wellness as the successful interplay between exercise, mobility, stress management, nutrition and sleep. When any one or more of these are ‘out of whack’ let’s say, they negatively influence the other components.
If you want to lose 5kg of unwanted fat you’ve gathered up over the past 10 years, the chances of losing it if you’re stressed and over exercising for example, will not prove successful. It does not matter how hard you exercise when stressed, losing that 5kg of fat will be the hardest thing you will ever do. However, with the right approach, considering the other wellness components and best practices, that 5kg will come off.
My role as a coach is not to tell you exactly what to do, but to help you see where you are now, and what steps can be taken, one at a time, towards achieving your goals following very simple and effective habit based approaches.
Why strength? I regard physical and mental strength as a vital component of overall wellbeing, but also place strength on a pedestal by itself as a quality that comes before all else. Strength is the foundation from where we can build all other qualities. As babies we built our original strength to breath, to move, to explore, to allow our bodies and brains to develop further. To move, to run, to live a long healthy life takes physical strength, and not accepting frailty as a given.
How do I provide Strength & Wellness coaching? The physical components of wellness are taught in the gym, in the bush tracks of our countryside and the streets around us. The gym is the perfect supervised place to build strength and movement skills whether that’s on a one-to-one basis or in a small group. Walking, running, hiking, cycling etc really is best developed in nature. I am not a proponent of indoor treadmill or ergometer training unless it is the only option. Our location in Brisbane is fantastic for getting out in the fresh air and exploring the suburbs or rambling through any of our conservation parks.
The skill components of building healthier eating, sleeping, stress management habits are built either one-to-one in person or via social media (private facebook page for members) and bespoke online programs.
Very soon I will be releasing the first product to help get started by setting solid foundations from where to develop awesome Strength and Wellness. This short habit building program will demonstrate how quick and simple it can be to form new habits. Whether you want to stop snacking, want to start stretching more often, this short program will help.
To take part in this short program, please complete the following form and you will be notified when it is ready to commence.
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.
Here’s something I dug up from the Guardian: link
‘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.
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.
Yours in Fitness, Strength & Wellness,
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.
If you’re interested in investing your time further, please check out my FREE 5 Day Morning Routine
What do you think? Got any suggestions, thoughts, opinions or stories to share? Please do get in touch.