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10 Ways To Stay On Track For Christmas

Christmas time can be a wonderful time of the year for many of us. For some it can also be an excuse to quit training, binge eat and chuck their goals out the window. This doesn’t have to be the case though! If we plan ahead, use our days wisely we can still have a great day on Christmas while also staying on track for our goals! Check out our 10 tips to do this below!Christmas Time

 

1. Schedule your exercise sessions around Christmas!

In terms of your exercise treat it as business as usual! Even though the holiday seasons are upon us, Christmas is one day. Why waste a few days or weeks because of one day? Sure, enjoy yourself on Christmas but don’t forget your goals in the process. Maybe you will change the style of your workouts based on your time commitments e.g., a walk instead of a complete gym session.
Making sure you keep to your physical activity will help keep you feeling refreshed, motivated and minimise the extra Christmas weight that you may gain!

 

2. Eat until satisfied

How many times have you eaten extra just because the food tastes so good? I am definitely guilty of this however it isn’t the smartest move. Eat until your satisfied not sick. Pace yourself, converse and chew your food (at least 20 chews per bite) this will help you be present and take in your food slowly over the course of the day and prevent overeating.

 

3. Don’t give in to peer pressure on Christmas day

It’s not a bad thing to say NO once in a while. Sometimes the people around us can be distractors towards our goals, Christmas is notorious for this! Saying no doesn’t have to be rude either.
Saying no is a powerful tool in all aspects of your life. This skill allows you to do the things you want to do without having to feel guilty for trying to please others.

 

4. Don’t starve yourself before Christmas

Did you know this can actually be quite counterproductive? You think you’re doing the right thing starving yourself, waiting for your delicious Christmas meal and then you end up overeating and consuming more food than you ever intended. You’re human, I forgive you.

 

5. Plan ahead

We know Christmas is the 25th, this year it falls on a Saturday. So why not be smart in the week leading up to the big day?
You can do this by altering your calories / food intake throughout the week. This may look like reducing your weekday calories (Monday – Friday) by 200-300 calories. This will allow you an extra 1000-1500 calories over the Christmas weekend!

For training maybe you will add in sessions throughout the week and schedule some light training on around Christmas day. You can break off from your normal training regime once in a while, maybe you’ll schedule in a deload and have a recovery week or maybe you’ll change the type of exercise that you do, none the less you can still keep active it just takes a little planning.

 

6. Aim for high protein sources to fill up on

This may look like eating turkey, seafood, beans and legumes. These sources are relatively lower in calories but high in protein content. What does this mean for you?
Well, your body will be aiding you in burning calories by digesting the protein (thermic effect of food). High protein foods are often associated with being high in satiety as well-meaning you will get full of them, leading to less of a chance to overeat!

Want to find out more about the right calories to focus on for good health? Check out our blog HERE.

 

7. Donate your left overs!

While this doesn’t exactly help on Christmas day, it may help in the proceeding days! Send your loved ones or donate your leftovers to those in need! This is a great way of spreading the Christmas spirit of giving without over indulging. We often over-buy and over-eat on Christmas, this is a useful way to prevent having access to excessive amounts of food and ultimately reducing the temptation to eat more than we need!

 

8. Be Mindful of alcohol

You know alcohol has calories, right? In fact, it has 7 calories per gram. To put this another way, per 100 grams of alcohol you are consuming 700 calories. This adds up quickly!
5 beers might equate to around 1000 calories!
Be mindful of alcohol and try to mix in some water or lower calorie options.

Some of my common recommendations are:
– Vodka soda water (pretty much the lowest calorie intake you can get), throw some fresh berries and a slice of lime in to Xmas things up a bit!
– Low carb beers

 

9. Prioritise sleep!

Did you know that getting less than the recommended hours night rest (7-8) can lead to a change in your hormones?
These hormones – leptin and ghrelin are responsible for two key roles, your appetite and satiation. That is how often you feel hungry and how you feel after eating food.
If we get a decent night rest in the days leading up to, and the night before Christmas you give yourself a better chance of regulating these hormones in an adequate way. This will help prevent the urge to overeat!

Don’t know how to get a good nights rest? – Check out our sleep blog HERE

 

10. Enjoy yourself

Christmas doesn’t happen every day. To me, Christmas is a time of unwinding, allowing the past year to be celebrated with your close friends and family, and of course eating deliciously tasty food.
With all the above suggestions, keep in mind these are there to help you enjoy yourself while not feeling guilty the next day or week.
At the end of the day if you do overeat, 1 day out of 365 days won’t kill you! You’re human, it’s been a hard year so enjoy yourself!

Merry Christmas from Move Right EP.

 

How you can Exercise while being Pregnant

How you can Exercise while being pregnant!

Today let’s discuss how you can exercise whilst pregnant!

I feel like we could separate woman who are pregnant or thinking about becoming pregnant into two main categories here.

That is, their first thought around exercise when being pregnant would be either:

  1. Yes! I’m pregnant now I don’t have to exercise anymore or feel bad about not exercising
  2. NOOOO, I need to exercise.

Which stream do you fall into?

Either way both streams may not know exactly what is and what isn’t safe for themselves and bub during this exciting new time!

Today let’s breakdown how exercise can help, how much and what changes we need to make as we progress through the pregnancy.

 

Current Guidelines around pregnancy and exercise

All healthy pregnant women should be encouraged to participate in an accumulation of at least 150-300 minutes of moderate-high intensity exercise, as well as participate in 2 strength training sessions per week during pregnancy.

 

If you’re unsure how to reach these guidelines I’ve broken it down HERE.

 

The main point I want you to take away from these guidelines is that it is safe, in fact research has shown how it can positively benefit both you and the baby!

 

These benefits can range from:

  • Weight management for mother
  • Better birth weight for baby
  • Improved fitness & muscular condition
  • Improved fatigue and stress levels
  • Increased placental volume
  • Decrease in risk factors/medical concerns
  • Reduced labour time and complications
  • Faster recovery postpartum
  • More likely to continue exercise postpartum

 

Now while exercise is recommended during every stage of your pregnancy, it is essential that precautions are taken throughout depending on which trimester you are in.

 

Three Trimesters

 

First = 0-12 weeks

 

Second = 13-26 weeks

 

Third = 27-40 weeks

 

 

1st Trimester Recommendations:

 Eat small, more frequent meals to overcome nausea.

  • Try and get enough vitamins, minerals, nutrients – you will need to eat lots of fruit / vegetables and possibly basic nutrient supplement.
  • 2200 calories / day – this will need to be relative to each person however a good starting point.
  • Plenty of fibre
  • Maintain your hydration levels 2.5-3L
  • Exercise!

 

Now specifically when it comes to exercise it is a good idea to decrease the intensity by 10-20% from pre-pregnancy levels e.g. If you worked out at a 8/10 for your sessions in regards to difficulty try coming to a 6-7 / 10.

Some exercises that are frequently reported to induce dizziness can include:

  • Single leg deadlift
  • Bent over rows
  • Downward dog

 

These are likely due to changes in blood pressure from changing positions (upright to leaning over)

2nd Trimester Recommendations:

  • Your energy levels will be increasing after moving into the 2nd trimester (Woohoo!). The focus should be around hitting majority of our muscle groups such as squats, push ups, lunges and seated / standing rows.

 

  • Eat small, more frequent meals to overcome nausea.
  • Try and get enough vitamins, minerals, nutrients – you will need to eat lots of fruit / vegetables and possibly basic nutrient supplement.
  • 2500 calories / day – this will need to be relative to each person however a good starting point.
  • Plenty of fibre
  • Maintain your hydration levels 2.5-3L
  • Exercise!

 

Movements to start avoiding / reducing:

  • Avoid heavy lifting / carrying of weight / Jumping based activities
  • Avoid supine (laying on your back) exercises
  • Avoid contact sports
  • Avoid prolonged periods of motionless standing

 

3rd Trimester Recommendations:

  • 2500 calories / day
  • Small frequent feedings recommended to prevent heart burn / hernias
  • Exercise!
  • Still maintaining a whole-body approach with our exercise, you may be starting to get uncomfortable.
  • Cardio is still suitable throughout; it may however be a good idea to decrease cardio intensity by another 10-20% – This may look like a gentle walk instead of brisk.

 

Some exercises you may include during this trimester include:

  • Squats to a chair
  • Pelvic floor (such as kegel) exercises.
  • Arm Movements e.g. bicep curls, tricep extension, lat raises
  • Gentle abdominal exercises – Marching on the spot, toe touches
  • Balance exercises – staggering your stance or standing on one leg can be beneficial to maintaining your centre of gravity now your baby is getting big!

 

Movements to start avoiding.

  • Avoid heavy lifting / carrying of weight / Jumping based activities
  • Avoid supine (laying on your back) exercises
  • Avoid contact sports
  • Avoid prolonged periods of motionless standing

 

Overview of exercises:

 Combination of aerobic and strength exercise

  • Aerobic exercises: walking, cycling, rowing, jogging, swimming
  • Resistance training (RT): Should include pregnancy specific exercises e.g. pelvic floor training
  • RT: Aim to complete 8-10 exercises (major muscle groups) for roughly 12-15R – performed w/o fatigue / struggle – This would look like a 60% of your max effort.
  • Correct posture and neutral pelvic alignment should be emphasized

 

 Key things to avoid:

 

  • Laying in supine from 2nd trimester – 16 weeks after gestation
  • Exercises requiring a holding of breath (Valsalva manoeuvres) – Isometrics
  • Exercises that pose high risk e.g. Jumping, changing direction.

 

Precautions – Signs to Terminate exercise:

  • Excessive shortness of breath (SOB)
  • Chest pain
  • Dizziness / syncope
  • Headache
  • Abdominal pain particularly in back / pubic area
  • Calf pain / swelling

 

 Musculoskeletal considerations:

Laxity of ligaments

◦ Starts at 10-12 weeks

◦ May increase risk of injury

◦ Postural changes as your body prepares to get ready for the baby!

 

Muscle Groups that become tight

  • Hip flexors
  • Low back
  • Thighs
  • Chest
  • Shoulders
  • Neck

 

Muscle Groups that can become weak:

  • Pelvic floor
  • Upper back
  • Shoulder ext rotators
  • Gluteals
  • Core (trunk)

 

Knowing the stages, what areas are likely to become tight / weak and knowing how to regulate exercise based on how you feel are key attribute’s for successfully exercising safely while being pregnant!

If you are unsure or need assistance in this, feel free to reach out!

Move Right. Live Right.

Move Right EP

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Keys to Boosting your Strength

 

Strength

Are you looking to build strength in your training or just day to day life? Maybe you have hit a plateau or you’re knew and don’t know where to even start with your training.

Well, check out this blog on some key tips that will help you boost your strength!

  1. Progressive Overload

This is a relatively straight forward concept, for the concept of developing strength we may measure this in the common way of lifting more weight than we previously did.

Let me break down an example to make it clear.

Week 1 – you lift 10kg for 3 sets of 10 reps. You have effectively lifted 3 x 10 x 10 which equals 300kg for that week in volume.

Week 2 – you lift 12.5kg for 3 sets of 10 reps. 3 x 10 x 12.5 = 375 kg in volume for that week.

See the small difference that abit of weight can make to the total volume? Quite abit!

Aiming to increase your movements by approximately 10% week by week is a good starting point for developing strength. There will come a time when your plateau and need to either de-load (rest), or choose another format or progressive overload method such as wave loading.

 

  1. Appropriate format for your workout

Have you heard of the term; what you train first you train best? Another not so novel remark but one that stands true. If you want to improve your strength with a particular movement you must prioritise this within your workout. There is a trade off we can’t be good at everything and once you realise this we can focus on specific patterns or specific exercises within a program or multiple programs to gain strength.

This would look like utilising the exercise or movement pattern within the first 2 exercises of your workout as opposed to leaving it until the end of the workout when you may be under fatigue.

 

  1. Practice consistency

If we infrequently complete our allocated sessions, our results will prove inconsistent as well. Once our goal is set, I ran through this in more detail HERE, we can then start to break down a plan of attack to reaching it.

This may look like developing a specific movement pattern such as the squat. A plan of attack may be getting technically proficient at this movement by performing it 2-3x per week depending on your level of training. This will allow you to improve your nervous system, the coordination that is required to exhibit your strength.

Having strength is one thing but using it at the right time is another ball game. Becoming proficient in a movement pattern allows us to recruit or generate strength as we require it.

Practising consistency with your strength training / movement selection is a sure-fire way to improve your strength!

 

  1. Learn to rest

Do you still live and train by the mantra of never skipping a gym day? Maybe it’s time you should. Everything in life is about moderation, exercise is no exception. We can get caught up with training sometimes and while exercise on the whole is greatly beneficial which I detail in my blog HERE, you can overdo it, instead we need to practise resting – read more on how to rest HERE.

This may look like causing negative associations such as lethargy or fatigue, decreased strength, restless sleep, decreased motivation and an irritable mood. Basically, all the things we don’t want if we are looking to train strength.

Resting involves listening to your body and tracking data! This data may be metrics such as how well you’re sleeping or your current stress levels. It may also include tracking your training loads, volumes and weights used so you know how you are progressing and when you aren’t.

 

Do you want to get access to a structured exercise regime to develop your strength and power? Oh and did I mention it’s completely FREE?

All you have to do is go to the homepage and follow the prompts from the pop up and it’s yours!

 

Found this helpful? Share it along!

Have questions? Reach out at moverightep@gmail.com

How can we communicate with you?

Coaches have to watch for what they don’t want to see and listen to what they don’t want to hear.
John Madden

how can we communicate

Did you know all communication isn’t the same?  As a coach that has worked with hundreds of people throughout my career this is a key point I learned quickly! Understanding how I can communicate with you, the individual has always been a focus of mine.

Communication is one of, if not the most important part to getting success, building rapport and relationships, ensuring we are on the right path towards your goals and creating the environment for good movement, health and longevity with training.

Let me take you back to our hunter-gather days, we as human beings had to use communication to hunt and conquer our pray, we had to work in unison, delegating roles, positions, weapons, tools and creating a plan to eat, to live. Communication has driven the human race forward, with the ability to speak being considered a key difference separating us from the rest of the animal kingdom. Without communication we could not teach, pass down information from generation to generation so we can build upon our previously learned knowledge.

Communication I could argue as one of the fundamental life skills. The ability to communicate, spread knowledge between one place or person, to another can be the difference between friendship or loneliness, being employed or unemployed, being understood or misperceived. We use communication throughout our lives to inform, express, influence and covey our thoughts, feelings, emotions and perspectives to those around us.

Within the context of health and fitness when communicating we see this between trainer and client, between colleagues and businesses. The act of communicating or not communicating is a valuable skill for a coach to attain, it is what separates success in their goals and habits to low adherence and separation.

So, the question remains, how do we even communicate?

Well, I could probably write a book about this concept but I will keep it brief.

We all communicate in a manner of ways, we have styles that work best, some use multiple, some use all and some are bias to particular types.

These can be broken down into four communication modalities:

Auditory / Listening:

These types of learners are best communicated with through breaking down a movement for example:
“Today we will be running through a squat, I want you to set up your hands to the appropriate length, get under the barbell un-rack it and then prepare to squat.”

Here I have told you what to do.


Demonstrating / Seeing:

This type of learner prefers to watch, they will observe me doing the movement and then try to emulate the movement themselves. Monkey see, monkey do type of scenario.

Kinaesthetic / Doing:

This is my personal preferred style, the hands-on approach. I can watch people do it until the cows come home but until I have done it, I struggle to connect. As you can figure, the kinaesthetic approach is one where we practice through experience, repetition of the movement so we can learn and improve.

Visual / Reading:
Lastly another of the four main modalities is the reader / visual learner. This is where you may read a text book around cue’s, set up, movement arms and so on to understand the movement and what’s required.

As I said earlier, each individual with be a mixture of each learning style. Take a moment now to think about how you learn, how you understand people better, I’ll wait.

Done? Great

Now you are equipping with this knowledge to ensure you get the most out of your relationships whether it’s personal, business or with your coach trying to improve your health, knowing how you understand is a valuable tool, one that you should let others know so road blocks and miscommunication are avoided or at least minimised in the time you spend with each other.

Some people reading my blogs week in week out will resonate with the reading style, others prefer other mediums such as Instagram where they can view videos and photos of the education material, others prefer the face to face in one on one or group class settings or resort to our Online services if they just need to do it.

Whatever the case, Move Right has a goal of developing relationships with you, yes you! We endeavour to understand, connect and help you reach your goals by valuing communication.

Want help? Reach us at @ moverightep@gmail.com.

We look forward to communicating with you!

 

How we keep you accountable!

accountable

Do you struggle to keep yourself accountable? Is accountability something you even consider? Why is accountability even important?

Accountability is one of the crucial keys to success in any part of your life. If you set yourself a task of writing a book, yet you fail to write pages will this book ever be complete? No.

What’s missing is accountability. Accountability is the driving tool, the force that allows you to reach your goals. In my experience a lack of accountability is the most reliable predicative tool for failure.

Accountability provides structure, gives us deadlines and will lead to success if we are persistent.

Some of us have intrinsic accountability that is we push ourselves, set targets and endeavour to met them. Others have extrinsic accountability which requires an outside source such as a friend, coach, family member to prompt and push you along to assist you in reaching your goal.

So, let’s say you are the latter, someone requiring extrinsic accountability, how can Move Right EP help you?

Well, one of the amazing tools we utilise is the training app ‘Trainerize’. This affords us the ability to track you, provide you with individualised programs, nutritional advice, habits and we even communicate with you through here through a Facebook like messenger function.

This tool is something we provide to each of our clients, one of the key ways we ensure you reach your goals is by viewing numbers, seeing you hit your scheduled training sessions and work with you in finding solutions to the areas you are struggling with.

Some additional ways we may keep you accountable through:

  • Tracking your body weight
  • Looking at how many sessions you complete across the week
  • Ticking off habits such as drinking enough water, taking time to destress or even just go for a walk
  • How you are managing with specific nutritional information such as the foods you eat even down to the amount of protein, carbohydrates and fats you consume on a daily / weekly basis
  • How many hours you sleep?
  • If you are hitting your steps targets

Now depending on your goal, we may focus on some areas more than others. Each person will require an individual level some needing more accountability, some less.

If you fell into the first category of being intrinsically accountability, Move Right EP can still help you! This may serve in the form of creating a program with a structured outline of what is expected and then letting you schedule in your workouts as you complete them yourself.

Either way when it comes to accountability, we have you covered.

If you find yourself struggling to reach success in your goals, I want you to ask yourself a few questions.

  • Have you completed the tasks set for your or by you for the week?

 

IF Yes:

  • Did you complete them to the best of your ability?

 

If No:

  • What road blocks came up along the way and how can we overcome them for the next week?
  • Are you struggling to keep yourself accountable or is it time to employ the help of someone else?

 

  • Is your goal achievable / appropriate in the first place?
  • We have written a few blogs to help you set goal which you can find HERE.

 

  • Do you use the right tools / metrics to keep you accountable?
  • Sometimes looking at the wrong area may leave us thinking we are staying on track with our accountability for example: you may have a goal of tracking your macros and you may measure all the food you consume but neglect how much calories you take in by liquids such as alcohol, oils, sauces, soft drinks and juices. This is a classic example of people thinking they are keeping themselves accountable only focusing on limited or missing the mark with the metrics they are observing.

 

  • Ask yourself how hitting or not hitting your goal made you or would make you feel
  • This may enable you to weigh up the pros and cons of hitting or not hitting your scheduled sessions.
  • There are benefits to both e.g., hitting your tasks for the day / week obviously will keep you on track towards your end goal.
  • Not hitting your tasks for example, going out and eating a few extra calories may assist you in the long-term goal still by reducing the psychological strain – lose the battle but win the war type scenario.

Have you found this helpful? Share it along!

Feel free to reach out directly and share your takeaways with me @ moverightep@gmail.com

 

10 ways you can improve your sleep quality!

improve your sleep

Check out this blog for 10 Ways you can improve your sleep quality.

Sleep is essential. I’ve written a previous blog on the art of resting that you can find HERE.

 

  1. Start with a dark environment

 

– This sets us up for success through limiting the amount of light that comes in. Light as we will discuss a few times is a key variable that tells our body what to do! Light releases hormones such as cortisol to help us wake up! Try blocking all light that may be coming in such as technology lights from power outlets / phones and light through window cracks

 

2. Limit the technology

  • There are 2 main reasons we want to do this. The first, blue light. Blue light is a particular wavelength of light that stimulates your brain. When we are sleeping this isn’t ideal for a healthy night of sleep, try switching on a ‘blue light filter’ or purchase some blue light glasses or limit technology all together to enable the release of hormones such as melatonin (a key hormone in regulating your sleep cycle).
  • The second reason is for noise, stimulation and thoughts. Say you are scrolling through Facebook and you stumble across a breaking story, catchy news article or some people going at it in the comment sections. You may start reading this and get engrossed leading to you having more difficulties falling asleep!
  • Limiting the technology such as 2 hours before bed can help get you in the right frame of mind for falling asleep!

 

 3. Keep it cool!

  • It’s difficult to fall asleep in warm climates, naturally when we sleep our body temperature reduces, when we wake up it increases. If you find yourself too warm at night chances are you’ll have difficulty falling asleep.
  • Ideally, we set ourselves up in conditions of between 18-20* Celsius, this has been known to be an optimal sleep temperature for your environment.

4. Develop a bed time ritual

  • This is the process you will follow each night before bed. Having a plan of attack for falling asleep can make the process so much simpler. How many of you lay awake in bed staring at the ceiling struggling to fall asleep? Maybe you’ve had a busy day or consumed by thoughts. Take a lot of this away by following a routine when it’s bed time. This may look like having a shower / brushing your teeth, prepping your clothes for the next day / meals and then reading a book for 10-20 minutes before going to sleep. This will set you up for success as it teaches your body that you will be going to sleep!

5. Prioritise sunlight early in the morning

Getting up straight away and getting some sunlight is a great way to naturally tune your circadian rhythm (the thing that tells you when to sleep, and when to wake up). Sunlight early in the morning can be a great way to get over morning grogginess, stimulate blood flow to your muscles / joints and get some exercise in e.g., going for a walk!

 

6. Calm the mind!

The mind can be a key disruptor of sleep for some of us. Having thoughts about the previous day or the days to come can make you almost nocturnal!

Try strategies such as journaling, watching a comedy, setting time to reflect, meditation or grounding to enable you to calm the mind and have a healthy slumber.

 

7. Exercise!

Exercise can assist with sleep! One of the key ways is enhancing the time of deep sleep, this is a restorative and crucial part of our sleep. We often combine all our memories from the past day and find solutions during this part of our sleep.

Like any good thing there are some considerations to follow with exercise though. Such as not exercising too close to bed time, this can actually have a negative effect on our sleep as it can stimulate us, as well as overtraining which can wreak havoc on our nervous system and cause more issues with sleep. Try limiting exercise to 3-4 hours prior to bed time and ensure you moderate your training.

Want to find our more benefits of exercise? Check out my blog HERE.

 

8. Limit caffeine / stimulates after 12pm

Ever have coffee after 12? Chances are you are limiting your sleep quality. Caffeine in a stimulate, that has a half life of around 8 hours, meaning if you take it at 12pm you’ll still have some stimulatory effects at 8pm that night. Now if we take this later say 3pm you’ll now potentially be stimulated until 11pm. Too bad if you wanted to sleep at 10pm that night!

 

9. Leave being in bed for 2 activities

 Sex and sleeping.

  • How many of us lay in bed and watch TV or read emails or scroll through social media?
  • Our bed isn’t a lounge, try to keep these separate and leave bed time for the 2 activities above to teach your body the difference, again further adding to our bed time ritual. Just like we have clothes for work (uniform) and clothes for bed (pyjamas) try and keep your bed and lounge in the same frame of mind.

10. Spread your fluid out throughout the day

  • We need roughly 0.4g per kg of fluid, meaning if you are 100kg you will need 4 liters of fluid throughout your day. Spread this out, instead of trying to have a bulk amount all at once by drinking a ton of water. This will help prevent potential wake ups throughout the night keeping you awake for a quality sleep!

Often there are a number of factors that can influence our ability to fall asleep and stay asleep. If you find yourself regularly struggling at night time then maybe it’s time to review your habits, nutrition, stress levels in order to start working towards a solution to a healthy night of rest!

 

Work with your Injuries instead of against them!

injuries

 

Work with your Injuries instead of against them!

Have you ever been injured? I know I have! Injuries are something that can happen to us at any time or any place. No injury is truly preventable, even with all the right training in the world, accidents happen, people fall and play contact sports, people have vehicle crashes and so on.

 

A common first thought especially when it comes to training is to stop everything, to postpone your training and rest. Did you know this might actually be one of the worst things you can do when injured?

Injuries depending on the time can lead to numerous negative health effects.

From a movement perspective.

  • We may start to change our movement, take an ankle injury for example. You may start to change how you walk or run or jump to prevent that ankle from taking pain – remember you body is highly adaptable. However, in my experience this generally only lasts for so long before we get another ache or pain further along the line. Leading to pain in your hip or knee for example. This is a prime example of compensation; your body utilizes other areas to accomplish a job.

Think of an employee doing one job (the one they are paid to do) and then a few staff leave so they take on more responsibility, now they are spread thin trying to accomplish multiple tasks. Eventually they burn out, lose enjoyment and potentially quit. Our body can’t quit but it can complain with aches and pain!

 

From a strength perspective

  • Our strength and size, generally within six weeks we lose a significant amount of strength from inactivity, our nervous system becomes less efficient at generating force.
  • We become less efficient with movement patterns in areas of form and technique thanks to the principal of reversibility.

 

From a wellbeing perspective

  • Injuries may leave you skipping events, functions and social activities with your friends.
  • Your mental health may change due to the feeling of not being able to engage in activities you used to.


From a work / relationship perspective

  • You may shift your priorities to a business mindset, neglecting your health. The problem again with this is like compensation, we can only do this for so long before we get negative outcomes from neglecting our health! Your mental capacity, productivity, mood will change as a result leading to a business that may be affected in more ways than one!
  • Your relationships may suffer, with them now taking on a greater role of caring for you depending on the injury, there is often an economic cost from missing work or not being able to drive and so on.

General ways you can stay active with injuries can be found HERE.

 

The general notion I want you to take away from this is that Injuries Suck.

Again, I will say, why not work with your injuries, rather than against them?

This can be a game changer for you, the factors and scenarios I ran through above and more!

The first way we can begin working with our injuries is through our mindset.

 

Mindset:

  • First, we must accept what has happened. Some of us can be in denial and still try everything we did when uninjured, it doesn’t work like that. Accept that your body needs time to heal.
  • Take control of your emotions, thoughts and feelings. This will go a long way to stop you reacting to the situation in a negative way. To do this practice ‘staying in the moment’, this means be present! Don’t let your mind escape you into every possibility of what could or might happen. Anxiety and depression are often linked with being too far in the future, or too far in the past leading to an array of thoughts about ourselves. Staying present through grounding techniques may assist you!
  • To ground yourself – Look at 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 good thing about yourself.

This is sensory grounding, a technique that plays on your senses to encourage you to be present!

Physical:

  • Move! Injuries don’t mean you have to stop moving. Instead, it’s about finding the activities you can perform safely that won’t lead to further harm of the injured area, depending on the injury you might actually need to move for it.
  • Take a low back injury, rather than lay down in bed, get up and go for a gentle walk letting your arms and legs swing effortlessly.
  • Hurt your arm? You can still train upper body! Training your uninjured side can actually help your nervous system on both sides leading to maintaining or reducing the negative physiological effects of not training the injured side! Win, win!
  • Train within the ranges that you can, maybe you get sore by moving your elbow or knee? We can still perform plenty of exercises, such as isometrics. That is where your muscle length does not change shape. Think of doing a slight lunge and then holding that position with out dropping down further or standing up. This is an isometric. Or holding a part of the push up position with slightly bent arms.

Working with your injuries, is empowering! It will help you take control of your mood, your body and leave you more resilient to overcome obstacles in your path.

I look forward to hearing your success, share it with me @ moverightep@gmail.com

 

Frequency, Intensity, Time and Type Your Program Guide

program

Now what is this? Well, these are basic programming principles that we want to account for when developing or starting an exercise program. These principles will help you create a good exercise program when combined with other factors.

Why? Great question

We want to know the FITT principles and factor them into our program design to aid our recovery, to enable effective workouts and to keep us accountable to our goals!

Let’s break down each letter in our FITT principle to give you a better understanding!

Frequency

Have you had lots on through your week so you only completed 1 out of your 4 scheduled sessions? Chances are your frequency wasn’t enough.

Research recommends a frequency of 2-3x per week of resistance training to reap the benefits, for things such as low to moderate intensity the frequency is even more! With the recommended daily intakes being around 30 minutes at least 5x per week. Want to find out more about the recommendations? See my blog HERE.

The notion I want you to take away from this paragraph is that moving regularly is ideal, I would rather see someone complete smaller sessions but daily rather than 1-2 massive sessions across the week. We are meant to move, so let’s make it a habit and do it frequently!

Intensity

Have you ever gone into the gym and your session went for 2-3 hours because you got caught talking with friends? chances are your intensity was quite low.

OR maybe you’ve experienced the opposite, where you have flogged yourself trying to go to failure on every exercise, only to find yourself the next day feeling battered and bruised leading to you skipping sessions from being too sore or fatigued.

Intensity is a crucial component to any of our training programs. Think of it like baking a cake, we can follow the recipe and make an awesome cake or we can neglect key ingredients using too much or too little of certain ones leading to a cake, just not a very good one. Our bodies are no different we can still get results with our intensity being too low or too high, however we can also get some ill effects such as under and over training. Basically, becoming inefficient with our training!

Time

Have you ever skipped the gym due to poor time?

Or maybe rocked up to the gym but not have a plan for what type of exercise you will perform on the day?

The amount of time we allocate to a session and the amount of time we actually have to complete the session can be the difference between success and failure within the context of our program.

If you only have 3 hours to train per week that you can commit 100% too and you allocate yourself a 6-day training program each consisting of 1-hour sessions, how successful do you think you will be?

People often go awry by biting off more than they can chew, instead I recommend we instead aim for the minimum effective dosage and build from there as tolerated! This way we will build adherence and make progress towards our end goal.

Type

The type of exercise should align with our goals. If we have a goal of running a marathon, should we spend all our time boxing and performing aqua aerobics to achieve our goal? No.

Choosing the right type of exercise is essential based on the outcome we are setting for ourselves. Be specific with your choice, exercise selection and make sure it aligns with your goals!

As you can see the FITT principles can guide us towards training smart, without wasting our time. We can alter these variables in a million ways to get our desired goal.

I mentioned earlier ‘other factors’ needing to be combined with a good exercise program. These extra factors include your adherence to the program and the goal setting / action plan you created to help you achieve your goals!

 

Not sure where to start or struggling with adherence? Let us help you!

Share your successes with me @ moverightep@gmail.com

Found this helpful? Share it along!

 

How does Move Right EP measure success?

 

success

A very common question we get asked is how do we measure success?

The answer? It depends.

The reason for my ambiguous answer is simple, it depends on the individual, the goal at hand, the objective we are even trying to measure!

Simply saying a blanket statement of this is how we measure success takes away from the actual beauty of measuring success, in all its amazing shapes and forms.

Let me start by posing a question to you.

 

Which statement do you think is success?

  1. Hitting a 200kg personal best (PB) in the deadlift

OR

 

  1. Completing 3 walks around the block that you set out to do at the start of the week

Hopefully you read both statements and found success in both of them!

That is the nature of success, we do not inherently need to measure success purely by the feat of the task.

Instead, when looking at success we must instead focus our attention to the task, not the size. While hitting a 200kg PB is impressive for the general gym goer, we cannot say that one is more or less successful than the other. Hitting a goal that you set out for yourself and achieving it is a feat in itself! All it takes is for us to shift our attention to this perspective.

This is our approach at Move Right EP, we place heavy value on giving success to all things! It all counts.

So, let’s go back to the answer ‘It depends’.

Within our process we start with your goal, the reason you started in the first place, the reason you are so motivated or willing to undergo a behavior change. Check out our blog on goal setting HERE.

Next, we take the time to work with you in realising what are achievable habits, behaviors to engage with.

We then recognise changes along the way, making adjustments as need be to keep you moving towards the overarching goal.

Sounds simple, doesn’t it?

While it is difficult to delve into exactly how to measure success specifically for YOU, I will instead provide a snapshot into some different ways around thinking about and viewing success.

 

Some quick ways you may choose to measure your success (based on general goals)

Weight Loss:

  • Photos
  • Body weight measurements
  • How you fit in your clothes
  • Friends / family members making comments about your appearance

Athletic:

  • Increasing your performance
  • Preventing injury
  • Recovering better physically and mentally
  • Trying new skills within the context of your sport
  •  

General Health:

  • Having more energy for your friends / family
  • Being more productive at work
  • Having better blood results
  • Sleeping better
  • Improving your mood in general

Muscle Growth:

  • Adherence in your training
  • Being able to tolerate more load / volume in your training
  • Girth Measurements increasing
  • Photos showing more definition
  • Adhering to your nutrition targets
  • Feeling more activation in certain muscles

Our little actions turn into big results! Reaching the Olympics doesn’t happen overnight, it’s years of hard work, consistent training day in and day out that get you to that end goal. Apply this model to your goal, what small actions are leading to your end goal?

  • Is it taking a 30 minute walk every day?
  • Is it decreasing your phone time to spend more time with your family?
  • Maybe it’s preparing your meals at the start of the week.

Whatever the case, once you achieve the small tasks, take the time to recognise it. Celebrate the wins along the journey, who knows you may find this even boosts your motivation, your drive to accomplish that end goal like the snowball effect.

 

Share your success’s with me @ moverightep@gmail.com

Found this helpful? Share it along!

 

Is it ok to be Selfish with your time?

Are you selfish? Do you value your time above everything else?

Selfish gets a bad wrap, people often associated being selfish as negative, a trait where you are focused primarily on yourself. The time we have is our most valuable commodity, the one thing we can never get back. So why are we demonized for wanting to spend it the way that makes us happy?

Today I want to talk about why it may be time to focus on yourself, take the time to be a little (key word) selfish and put yourself first.

Let’s start with a common scenario

“I have no time to exercise”

Is this truly the case? Very rarely will I see someone who is truly time poor. Yes, you have a family, a career, a lifestyle that is set up a certain way that leaves you very little time for yourself. However, this doesn’t necessarily mean you are time poor, rather you have just allocated your time more so to other priorities.

In this scenario I find using a system of allocating points quite helpful for people. That looks like getting people to grab a piece of paper and list your top 5 most important things in your life.

Example Scenario:

  1. Relationships
  2. Work / Money
  3. Health
  4. Hobbies
  5. Everyday tasks (chores)

Now, none of the tasks on your top 5 list can go without a point allocation or they will simply not get done. This may actually be the case for a lot of you where you may value or hold an aspect of your life in high regard yet cease to give it any of your time.

Now with each of your top 5 tasks, allocate points based on worth, until you have used up all 10!

This may look like the following:

  1. Work / Money – 3 points
  2. Relationships – 3 points
  3. Health – 2 points
  4. Hobbies – 1 point
  5. Everyday tasks – 1 point

 

Now that we have allocated our points, we can see where our priorities lie. Each person completing this will have different values and points allocated to each value.

Being an exercise physiologist and this being a health blog, let’s look at health (surprise, surprise).

If someone where to look at their list and say I want to improve my health, they would have to take away from somewhere else on their list. As I said earlier there is only so many hours in the day, so many ways you can allocate yourself.

So where does being selfish come into this?

Maybe you previously had work / money higher up on your list, in the example above 3 points were allocated. This may have looked like regularly staying back late at work to please your boss, take on extra roles, social events of a night time or weekends, the list is endless.

Now by taking a point away this may look like stripping back on ‘work’. Maybe you don’t put your hand up next time to take on an extra project, instead you keep your time free and allow yourself to spend this on improving your health!

Is this wrong? It is inherently a selfish act. I would say no.

Let me rephrase this and shine it in another light.

What if you were to allocate more points to one specific value on your top 5 list, let’s say you allocate 5 points to work and take away a point from relationship and health.

What could happen?

  • Burn out
  • Health deterioration
  • Relationships will be affected
  • Mental and physical fatigue
  • Unhappiness
  • Increase money
  • Potentially decrease job satisfaction
  • Decreased productivity

 

Now out of that list I see a lot of potential negatives, one positive (increasing money). You may have noticed that other variables on your value list suffered!

Take a moment now to write down what the best version of yourself looks like?

Is this someone who works to the bone but sacrifices their health? Someone that is no irritable, consumed by work and unable to spend time with their friends / family.

Or

Would you rather be a version of yourself that values their health, takes time to be selfish and say no to tasks once in a while so they can look after themselves and therefore improve every aspect of their lives by being present, healthy, mentally refreshed and ultimately happier.

Selfishness is a tool, like anything in our life’s moderation is essential. Now of course, we can tip the scale of being selfish into an unhealthy area, think of the extreme narcissist or sociopath, where their world revolves only around themselves and everything is an object that will either assist them in their endeavours or simply be in their way.

The point of this blog is to show you that it is ok to look after yourself, to put yourself on your priority list. Regularly engaging with exercise has a range of benefits, click HERE to find out more!

Occasionally that may look like skipping an event because you are tired, it may look like saying no so you can exercise, meditate, read, perform a hobby.

Education and health promotion is one of the ways an Exercise physiologist can help you! Want to find out more ways? Click HERE.

Found this helpful? Share it along!

Have questions? Reach out at moverightep@gmail.com

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