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The Five Biggest Misconceptions About Online Exercise Physiology

Online allied health services, including exercise physiology are becoming far more accessible as Australian internet infrastructure can handle video streaming services. Can I get an E’ High five!

Basically, if you can watch net flicks, or YouTube, then you can start online Exercise Physiology.

Like all new things, there’s always the early adopters who have been doing online Exercise Physiology for years, like one of my clients Mark, whos been working with me for the last couple of years. I live in NSW, he’s Victoria based, and our weekly coaching sessions are scheduled around his hectic work demands. Works brilliantly

Now for all those

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7 Reasons To Get Up

The Turkish Get is a mainstay in Kettlebell training, here’s 7 reasons wht you should it include it in your practice.

Movement Check In – Turkish Get Up

If you want a single exercise that ticks a lot of boxes the the Turkish Get Up is definitely one to check out

– mobilty 

– stability

– flexibility 

– strength

– control

The Turkish Get up in action

During a Turkish Get Up you will do these movements….all with a KB (im using a 24kg bk here)

– side lying roll into supine

– chest press to arm bar

– oblique sit up into sit pisition

– shoulder and elbow extension

– hip bridge

– single leg bridge

– kneeling windmill

– shoulder press/ arm bar

– lunge to stand

Then you do all that in reverse

Then you do all that on the other side

Pretty cool right

Now the Get Up can be used in lots of different ways

#1 as a warm up

Use the get up as a warm up drill with body weight or a light kb. It will prepare all your joints, core, breathing and mindset

#2 concentration drill

When you are working on a complex movement, or using a pretty heavy weight it really focuses the mind, anchors you in the now, and charges your concentration. If you have ever trued a get up with a heavy weight theres a bit of an ohh shit factor, because if it goes pair shaped it will end badly…so no room for fluffin’ around

#3 shoulder stability and Rotator Cuff / joint control

The TGU is brilliant at developing shoulder stability and control in two positions, overhead, and under body

The supporting arm is essentially in load bearing full extension

The overhead arm us in full load bearing extension

As you progress through the get up both shoulders are required to dynamically stabilise through all planes if motion, sagital, frontal and transverse making it brilliant to challenge and develop the rotator cuff and gleno-humeral stabilty /ROM

#4 core stability 

From the time you begin to the end your core is lit up like a christmas tree….all aspects of the core muscles are on point

From rolling, oblique sit up, anti rotation, spinal stabilisation and respiratory function. If your core is weak, youll find out pretty quickly 

Particularly challenging is the oblique sit up from the bottom position and the kneeling windmill, which both require strength and control rol to execute. Additionally they are both triplanar Movement so the neurological component is pretty key.

# 5 integrated Functional Strength

To be able to start on the ground to a standing position with a heavy load held over head requires strength through the while kinetic chain

There is no isolated movement here

The body must work as an integrated unit, all the moving parts working to achieve a movement.

#6 its Daily living training

whats more Functional than practicing how to get up iff the floor. Every week i work with clients who have difficulty getting down, and or up off the floor. Its an ability filks take for granted, but since the event ion if the seated toilet we hardly squat or get close to the ground. If you dont train it, move it or work it, mist likely means you wont be very good at it.

Practice standing up and lying down….it is a fundamental human Movement everyone should be able to do

#7 its kinda fun

Not all training has to be serious, and the Turkish Get Up is a great way of making training fun. Just like you were a kid on the play ground, learn to explore your bodies movement with a playful curiosity 

The Turkish Get Up is a great exercise, with lots of ways to approach biulding it into your daily practice

For any tips or help biulding your  get up make sure to send me a message 

Cheers

Drew

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How to Stop Getting Injured: Move Ballarat Episode #20

In this podcast Drew goes over 5 key things to be aware of if you are trying to decrease your chance of getting hurt during exercise /sport / training.

Based on Drew’s experince over 20 years of working with injured /hurt folks, plus some cool insights from the research world we go over some of the key things to consider.

This podcast could be a game changer for some folks who keep wondering why they are always getting hurt….that ankle sprain that wont seem to go away, the pesky lower back niggle that always seems to be there, and that performance ceilng, where you know if you go just that little bit harder, you may just tweak that dodgy knee.

For ths who like thte nuts and bolts, have a gander here at Functioanl Movement Research and here at the British Journal of Sports Medicine.

Cheers

Drew

 

 

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Blazin’ BODYSTEP..How to Use Your Fitbit to track Cardio

The School of Fit: Blazin’ BODYSTEP

Ever wonder why they call it Cardio?

Well I went along to one of Liz’s is BODYSTEP classes to see what happens during the classic Cardio workout….BODYSTEP

bodystep

BODYSTEP is the modern version of aerobics, a group fitness class with a focus on building aerobic fitness. All you need is a willingness to embrace the music, enjoy the intensity of exercise and go at the pace that’s right for you

Using my FitBit Blaze I recorded my real time heart rate response…this is what happened

From the graph you can see I spent the majority of the class in my ‘cardio’ zone. The Cardio zone is between 70-84% of my max hear rate. This means im working, but not so hard you need to stop….just enough to keep going :)….tough, but doable!

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I spent 27 minutes in the fat burn zone…so below 50-70% of my MaxHR. It’s the fat burn zone because at that intensity the majority of fuel being used is fats….but here’s the trick…you really only use fats as long ad carbohydrates are not easily accessible. So if you had a a large orange juice before class you’ll have heaps of sugars in the blood steam, you probably won’t tap into those fat stores too much as glucose is preferentially used

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Liz and I have our tickets to BODYSTEP…its time to get our Cardio on

Now Liz and I love to up the intensity, and in BODYSTEP there are new athletic tracks which allow you to go a bit harder…so those peak times are where we are really going for it…for me the physical challenge is just awesome. At these peaks of 85% + you are training your anaerobic energy system…meaning you will really ramp up your metabolism. Getting fitter, go harder, going bigger = results…you’ll really notice the change

So in this classic Cardio class of 60 minutes there was opportunity to real go after it on top of the predominant cardio base.

It was fun, I got to to see my gal smack out an awesome BODYSTEP Class….and there may have been a chase’ or two in there 🙂

Cheers

Drew

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Do You Have A Sleep Ritual?

Do You Have A Sleep Ritual?

5 Tips To Awesome Sleep

You cant always control how much sleep you get. Wether its shift work, kids, sleep apnea or any other factor that plays a role. BUT you can take charge of your sleep routine and control your sleep behaviours, which can dramatically change the amount of sleep you get.

I have never been a good sleeper. I remember lying awake for hours as a child staring at the ceiling trying to get to sleep. There were many nights where I don’t think I slept a wink, and when I finally did fall asleep it was almost time to get up.

This problem followed me into adulthood and is now something I have been focusing on making a little better.
Without proper sleep you cannot function properly, will not recover well and can find yourself in all other kinds of problems from nasty mood swings to weight gain.

Here are 5 tips to an awesome sleep. You don’t have to do them all at once but incorporating just a couple into your sleep routine can make some very impressive changes.

I have gone from averaging 3-4 hours sleep to 7 sometimes 8 hours sleep a night.
I can concentrate for longer, perform and recover better.

1) Decide on a bedtime in advance and start planning 1-2 hours ahead of time.
( It takes time get going in the morning, it also takes time to calm down in the evening after a busy day.)

2) Limit your caffeine to the morning and no caffeinated drinks after 2pm.

Caffeine is a stimulant that stays in your body for 8–10 hours after ingesting it. An afternoon coffee could still leave you tossing and turning at 10 p.m.

Remember that caffeine sources include coffee, black and green tea, colas, energy drinks, and dark chocolate.

3) 1-2 hours before bed take out a pen and paper and do a brain dump.
If you are like me it seems like you have little ‘brain hamsters’ inside your head running in their wheel as you lay there and stare at the ceiling. Whether its planning your next day, ruminating over stuff that happened earlier or thinking about nothing in particular.

So get the hyperactive, anxious little critters out of your brain and on to paper with a brain dump.

4) Turn off all electronic screens an hour before bed.
I must admit this is one I struggle with. While it may feel relaxing chillin watching Netflix or cruising Facebook it is actually quiet the opposite, stimulating and revving up your brain.

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Using a Fitbit to track your sleep can give some great insight as to whats happening when your are asleep

5) Make sure the bedroom is dark enough. Get yourself a good pair of drapes and block out any ambient light, if you keep your phone in the bedroom turn it facedown.

Darkness tells our bodies it is time for sleep.

I have also been meditating before bed, sometimes I listen to relaxation music, I have also been using a meditation app. Which kind of defeats the purpose of putting the electronic devices away but it is something that has been working for me so I am sticking to it.

Do you have a sleep routine? I would love to hear what everyone does to help them get to sleep!

Cheers

Liz

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Should I exercise with the flu?

exercise with flu

 

 

 

 

 

 

 

 

I get asked this question a fair bit…heres a simple guide

As long as you only have mild symptoms above the neck (runny nose, nasal congestion or sore throat), there’s no need for these to be your excuse from meeting up with your friends at the gym.

You should probably swap your training for some R&R if your symptoms are below the neck (chest congestion, cough, stomach problems such as vomiting or diarrhoea) or you have a fever, muscle aches or widespread fatigue.

Athletes and heavy trainers who regularly perform either very intense and/or long-duration exercise are two- to six-times more likely to get sore throats and flu-like symptoms than the rest of us “normal” folks. So think about how hard you are training if you start to feel a bug coming at you…chill out and go do some low intensity cardio, weight, yoga, or pilates.

 

check out the full article here

 

 

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The importance of breathe

The importance of breathe

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Hi Guys,

Recently i have been adding in a lot of yoga practice into my weekly training. Its awesome.

Our teaching, Cindy Bright, who is all kinds of amazing always places emphasis on the “full yoga breath”, which is the centre of all the asanas.

In Pilates when I am instructing a class, we always start with breathing technique, essentially how to use the diaphragm and the abdominal musculature to achieve full complete inhalation to exhalation in a functional way.

The yoga and Pilates breath is almost identical, based on the anatomical and physiological functional of how the diaphragm expands the rib cage in conjunction with he deep abdominals contractions to promote complete exhalation.

learning how to breathe is rather complex, our daily lives of sitting at computers, in cars and watching TV slouched in couches promote poor postures which inhibit functional breathing.

I also see many people iin the gym training with poorly designed and executed exercise programs which are exacerbating poor breathing.

So what happens if you breathe poorly. well the guys over at the Posture Restoration Institute have shown that poor breathing patterns can

– Increase sympathetic “fight or flight” responses and anxiousness
– Impairs nerve conduction
– Vasoconstricts peripheral and gastrointestinal vessels
– Restricts circulation in cerebral cortex
– Shunts blood flow peripherally
– Impairs coronary arterial flow
– Promotes fatigue, weakness, irregular heart rate, etc.
– Impairs breathing and weakens diaphragm contractility
– Increases overuse of “thoracic breathing”
– Enhances peripheral neuropathic symptoms
– Enhances sympathetic adrenaline activity and hypersensitivity to lights and sounds
– Increases phobic dysfunction, panic attacks, restless leg syndromes, heightened vigilance, etc.
– Facilitates catastrophic thinking and hypochondria

Lucky for us we can re learn correct breathing patterns, its actually not that hard, just requiring 5 – 10 minutes per day. If you haven’t done any before then i would encourage attending yoga or pilates classes to learn how, your mind and body will thank you

Interesting enough that most mediation practices include deep breathing exercises, which makes a lot of sense if you can see the positive effects that it has on promoting parasympathetic nervous system.

Meditation will pretty much have the opposite of the above effects.

Who doesn’t want to be calm, relaxed and feel rejuvenated.

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Eggs and dietary cholesterol -dispelling the myth

Eggs and dietary cholesterol –dispelling the myth

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Today a client asked me how many eggs he can eat without effecting his cholesterol.

 

He was surprised when I told him that the cholesterol in eggs isn’t a big deal, and there’s plenty more good stuff in eggs than bad….so enjoy. In fact there are a lot of the good fats in eggs, its protein and nutrient rich, and isn’t calorie dense! Bring on the eggs!

 

As these authors in this study pointed out

 

“Most health and heart Advisory bodies in the UK, Europe and elsewhere no longer set limits on the number of eggs people should eat, provided they are consumed as part of a healthy diet that is not high in SFA.”

 

Sounds like a whole lot like common sense to me…GASP!

 

 

“The egg is a nutrient-dense food, a valuable source of high quality protein and essential micronutrients that is

not high in SFA or in energy. In the current difficult financial climate, eggs can play a useful role as a relatively

inexpensive source of nutrition for all and especially for people on low incomes.”

 

So before you head to the supplements…..get some eggs into ya!….soo much cheaper, and you can have boiled eggs in those funky little cups.

 

“The high protein content of eggs may help with weight maintenance or loss, a significant factor in the context of the current fight against obesity. It is high time that we dispelled the mythology surrounding eggs and heart disease and restored them to their rightful place on our menus where they can make a valuable contribution to healthy balanced diets.”

 

Yep, include eggs in your well balanced diet folks.

 

SUPER COMPLICATED EGG RECIPE!

STEP 1: BOIL WATER

STEP 2: PUT EGG IN BOILING WATER FOR 10 Minutes

STEP 3: Remove Egg….crack shell.

STEP 4: Eat the white and yellow stuff….if its crunchy…that’s the shell dofus!

 

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Nom nom nom nom