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Let’s break down a typical day for most people!

6am – Cortisol is released (stress hormone) to wake you up so you can start your day.

7am – Get ready for the day ahead – rushing around to iron clothes, eat breakfast, complete your hygiene / appearance, make sure you haven’t forgotten anything and get ready to leave.

8am – Sitting in your car and driving to work, possibly sit in traffic that may make you late.

9am-5pm – Work – You have 100 deadlines coming up and beginning stressing about how much you have to do and how little time you have to do it.

6pm – Drive home from work, sitting in more traffic.

7pm – You’re now tired but you still need to go to the gym, you train, feel sluggish and take the session easy completing roughly an hour session.

8pm – Get home, cook and eat dinner, then clean up around the house.

9pm – Wind down time – Watching TV, maybe reading in bed.

10pm-6am – Sleep time!

6am – Wake up and repeat.

This may be a typical day you or someone you know experiences. Each person may vary slightly from this example but the core of this remains – we wake up, work, eat meals, clean and then try to wind down.

One thing you may not realise is majority of the above day is keeping us in a ‘Stressed’ state.

Within our body we have two parts of our nervous system that we can influence or that can be influenced by internal and external events. These are our Sympathetic and Parasympathetic nervous systems.

The sympathetic system is our stress system – think the phrase ‘fight or flight’

The parasympathetic system is our relaxation system – think the phrase ‘rest and digest’

Now if we are hopping from task to task, rushing around in the morning and then fighting traffic in the morning then dealing with all the stressors of our day.

We are living in a state of stress

We go to the gym and then work out – which elicits more stress

We finally wind down at say 9pm at night after living in a stressed state for majority of the day.

Is it a wonder that you may experience some of the following issues?

  • Stiffness
  • Muscle Tension
  • Pain
  • Mood changes e.g., Irritability, anxiousness
  • Elevated heart rate / breathing rate

Stress in the short term is not bad at all. It can promote:

  • Improved cognitive function
  • Improved performance
  • Focusing our attention

In the long term it can wreak havoc on our lives! Chronic (long term) stress has been shown to:

  • Decrease life expectancy
  • Increase mental health conditions – depression, anxiety
  • Increase risk of disease such as cardiovascular disease – heart attacks / strokes
  • Headaches
  • + More

To improve how you manage and deal with stress try these tips!

  • Learn the art of resting between stressful moments. For example, use your commute time as relaxation time – let your mind wander, listen to a podcast or you favourite music.
  • Organisation and Time Management – A large portion of our stress can come from poor time management and organisation – put systems in place to set yourself up for success in both your personal and work life!
  • Exercise – light exercise or circuit styles that allow your mind to switch off can help! Check out more benefits of exercise here.
  • Take time to breathe deeply prior to your gym session / training rather than rushing straight in.
  • Make time for yourself! Setting small amounts of time apart for yourself to practice mindfulness, meditation or simply letting your mind wander can leave you feeling refreshed and ready for the new stressors.
  • Establish a regular routine for sleep – e.g. Set bed times and waking up at the same time daily.

How to get the most out of your training

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How you can reach overhead pain free!

If you’re getting pain In an area of your body like your shoulder or back when you’re reaching your arms above your head, chances are one of a few things is happening so let’s break down how you can reach overhead pain free. You’ve had a previous shoulder or back injury that you’re recovering from […]


5 easy ways you can add exercise into your day

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Patterns are everywhere

Can you figure out how these pictures – the smile and the deadlift are similar?

In both pictures, there are a number of movements, a sequence if you will that have allowed the action of smiling and the exercise within the photo (deadlifting) to occur. This is what we refer to as a pattern. Both actions shown above require areas of the body to activate to complete the task.

Patterns exist all around us in every day life. From how you get up in the morning, to how you brush your teeth, to how you walk, to how you butter your toast and so on.

Patterns can allow us to tap into a pre-ordained path in our body, one where we can essentially switch off from our brain and go to a state of auto-pilot. How many times have you found yourself driving somewhere before you realise you weren’t even paying attention? Driving has become a pattern for you, this allows you to concentrate else where.

Patterns can be good and bad.

Let’s use the example of studying for a test.

We may have a pattern that makes us successful in exams, this may look like consistently studying, revising the course content, testing yourself through prompting questions. These behaviours have created a pattern to allow you to study and give you a good chance of being successful in the upcoming test.

In contrast we may have someone who tells themselves they do not like studying or need to study. They may avoid engaging with the course content, ‘Wing it’ and just see what happens when they head into the exam.

Come exam time who do you think will be successful?

As I said our patterns can be good and bad.

So how does this relate to movement?

Sequencing of events is a massive area to make or break our movement. If we are walking, we want to land and move through the gait (walking) cycle in a sequential action to allow smooth motion.

This would look like first landing with your heel, following onto the centre of your foot before pushing off of your toes and completing the same task on the opposing limb. This creates the walking pattern. Each human should walk this way based on our anatomical make up.

Now, If our movement patterns were to break down, what might be the consequences for you?

  • Pain
  • Stiffness
  • Compensation from surrounding Muscles / Tendons / Bones
  • Mood changes
  • Stress

Now can you think of a movement you struggle with? You may get pain walking upstairs, you might not be able to touch your toes, you may struggle to reach the top cupboard in your house with your arms. Each of these examples illustrate a breakdown in our movement patterns.

The good news is we can restore this!

Through assessing our limitations, giving targeted exercise and being conscious of our everyday postures such as how we stand, sit, walk e.t.c we can alter our movement, learn and even unlearn patterns and enhance the quality of our movement!

This means you can

  • Mitigate or erase your pain
  • Improve your flexibility
  • Improve your mood and energy levels
  • Engage with the tasks that are most important to you!

Change your patterns, Move Right, Live Right.

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Why you need to track what you do

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Move Right EP

We operate as a health and fitness service aimed at providing in depth wellness coaching.

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ABN 77183102944 © Move Right EP 2020 – All Rights Reserved.

Do you suffer from Knee pain?

Knee pain!

While this can be quite a broad topic, this blog will serve as an overview. Speaking about common conditions, what we can expect and more importantly how we can fix it through movement!

Knee pain may present to us in a multitude of ways, this may look like:

  • Patellar Tendonitis
  • Ligament strain, tear or rupture – ACL, MCL, PCL, LCL
  • Arthritic Changes (osteoarthritis)
  • Bursitis
  • Meniscus Damage
  • Chondromalacia

Would you believe me if I told you each of these knee issues are most commonly from a mechanical breakdown?

This means, outside of trauma (direct contact such as getting knocked in the knee) we can prevent this pain from happening!

As you can see in the above images, a lot of muscles attach and act upon the knee. Different movements require different muscles. Sometimes we need multiple muscles working together, this is what we call a co-contraction (coordination contraction). Basically, this means that when one muscle works, we want another muscle to work with it.

Take walking for example, during walking as we are about to land with our heel on the ground to step forward, we want our calf, hamstring, quad, glute to work together, specifically our calf (lower limb) and hamstring (back of your thigh). When this doesn’t happen, our body compensates.

Now compensation isn’t always bad but if we are starting to get pain with walking, climbing stairs, jumping, standing and the like chances are our muscles aren’t do their job, other areas are compensating and we are now getting pain in an area like our knee.

To fix this, we must look above and below the knee.

What is happening at the foot?

What is happening between the tibia (shin) and femur (thigh)?

What is happening at the pelvis and rib cage?

These areas can tell us a lot!

At the foot, we may see a reliance on the inside (pronation) or outside (supination) of our foot

At the tibia and femur, we may see rotation occurring causing inward (internal) or outward (external) motion of one of the bones leading to our knee becoming twisted

At the pelvis and ribcage, we may find that we are tilted forward (anterior tilt) or backward (posterior tilt)

Each of these can affect the knee and surrounding structures.

So, what’s the fix!

  • Restore your normal range of motion – find the relative ‘centre’ for your joints as each position – the foot, the tibia and femur and the pelvis / ribcage
  • Engage the muscles that work together such as your calf and hamstring through isometric exercises – the hook lying position is great!
  • Gradually load your knee with adequate movement – key point this should be both inwards and outwards
Improving Flexibility

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Why it might be time to review your goals!

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Move Right EP

We operate as a health and fitness service aimed at providing in depth wellness coaching.

Get in Touch

Contact Us



ABN 77183102944 © Move Right EP 2020 – All Rights Reserved.

Understanding the Physical Activity Guidelines

Ok, quick quiz.

What are the current recommended physical activity guidelines?

A) 30 minutes per week

B)  150 minutes per week

C) 300 minutes per week

D) 60 minutes per week

The correct answer is…………..


Did you get it right? Well done!

Get it wrong? Keep reading.

Now the above physical activity guidelines are based on low to moderate exercise. This means, walking, swimming, cycling, light resistance exercise, dancing, hiking, tennis to name a few.

At first 150 minutes may sound like a lot, to those that currently engage in 0 minutes per week it may look like an impossible task.

Let’s break down the math on this.

150 minutes can be broken down into bite size chunks to conquer this monstrous target.

  1. 5 x 30 minutes = 150 minutes
  2. 2 x 1 hour sessions and 1 x 30 minutes = 150 minutes
  3. 22 minutes x 7 days = 154 minutes
  4. 150 x 1 minute sessions = 150 minutes (ok this may be pushing it)

The above are examples of how we can break this down across our week, doesn’t seem so bad anymore does it?

Frequency is more important to me than the time spent exercising. I would rather see you engage in smaller amounts of exercise more often then one big bout of exercise then miss an entire week before you engage in exercise again.

The recommendations change as we progress intensity as well.

For those that wish to push themselves harder, those that may have less time to spare than 150 minutes per week or people who just prefer a different style of sports or physical activity may wish to up the intensity.

For those in the moderate to vigorous range we only need to engage with 75 minutes per week!

Examples of these activities include: jogging / sprinting, mowing the lawns, circuit or HITT styles of working out.

It should also be mentioned that these targets are the minimum requirements, ideally we all achieve more than 150 minutes of low/moderate exercise per week in some capacity – why?

Well the benefits of exercise are well known! If you want to find out how exercise can help you check out my blog on ‘The Benefits of Execise’ below!

Still not sure where to start or simply want more information?

Feel free to reach out!

Move Right EP

We operate as a health and fitness service aimed at providing in depth wellness coaching.

Get in Touch

Contact Us



ABN 77183102944 © Move Right EP 2020 – All Rights Reserved.

Goal Setting 101:

What is a goal?

The object of a person’s ambition or effort; an aim or desired result.

defined by google

Did you know not all goals are created equal?

While many of us set goals in various areas of our life – for business, personal, relationships, financial and more. We often fail to achieve these goals we set for ourselves due to the quality of our goal setting process.

Think about the next two sentences.

  1. I want to lose weight this year.


2. I want to lose 5kg by September, 2021 to improve my health and allow me to play sport with my children at the park. I will frequently engage in exercise 3x per week and track my calories to achieve this.

Which goal sounds better to you?

You may have heard of SMART goals

S = specific

M = measurable

A = achievable

R = realistic

T = timely

Now the first goal misses all these key points, the 2nd goal hits all these SMART key points and more.

Smart goals in my opinion are not perfect, they miss a crucial step for us achieving our goals. That is the how behind achieving our goal/s.

This is what separates success from failure. A plan.

In the second goal to achieve the 5kg weight loss, the person has identified how they are going to achieve this. They will engage in regular exercise and track their calories. You can take this and break it down into many more steps but the jist of this point is that you need to be clear on how to actually reach your goal.

Do you ever question why you do the things you do?

The person who has set the above goal of losing weight in scenario one, just wants to lose weight, we don’t have much context as to why that is. The second person shares they’re ‘WHY’ relating to improving their health outcomes for their family.

The second person is much more likely to achieve their goals, they have a clear goal, they have a plan and an idea of why they want to achieve this goal.

Now ask yourself this, have you failed goals due to missing one of more of the above key steps?

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ABN 77183102944 © Move Right EP 2020 – All Rights Reserved.

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