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Top 10 ways to Stay Active at Home

OptimizePMD: Strength Training at Home with Household Items, Part I

Today let’s talk about 10 simple tips to keep you moving right during our time at home!

  1. Go for regular walks! Around your local block / LGA is ideal – The current recommendations are 150 minutes per week (want more information? Click Here)
  2. Park further away at the shopping centre. When doing groceries try parking at the opposite end and that way you will have to walk to and from further!
  3. Make a habit of walking around the house every 30-60 minutes, set an alarm and get moving once it goes off.
  4. Every time you stand up from a chair, perform 10 squats.
  5. Start Gardening – getting outside in your back yard or even an indoor garden can help you stay active!
  6. Exercise online! With the amount of fitness studios offering online classes this day (Move Right EP offers virtual 1 on 1) it would be a shame for you not to get moving!
  7. Walk up the stairs in your house an extra couple of times (if you don’t have stairs, try lunging up and down your hall way)
  8. Go outside and play with your pets (assuming you have pets outdoors).
  9. Start stretching daily – spend 5-10 minutes whilst watching TV to stand up and stretch your body
  10. Do odd jobs around the house! This is a great way to get your activity levels up – declutter a room / house, paint, turn your living room into a dance floor.

Found these tips helpful?

I’d love to see how you’re staying active, feel free to send in videos or comments as you might inspire others to move right as well!

Move Right. Live Right.

Training

How to get the most out of your training

  Are you looking to get the most out of your training? This blog is for you! Have you ever wondered why some people get amazing results and some don’t? Maybe you are unsure of where to start with your program with so much information out there. You see people jumping from program to program […]

pain

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 […]

exercise

5 easy ways you can add exercise into your day

5 easy ways you can add exercise into your day     Are you someone who struggles to fit exercise into your day? Well fear no more as we delve into 5 easy ways you can get more exercise into your day! 1)     Schedule exercise into your daily tasks A simple yet effective tool is to […]

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How to know if you’re training hard enough

Are you training day in, day out only to feel like you aren’t making any noticeable change or moving towards your goal?

It may be time to review some key variables in your training and lifestyle!

  1. Intensity

How hard are you honestly training? We can go to the gym chat with our friends, scroll through our phone, take our time with our rest periods and so on. This may look like completing our training session in 1 and a half or even 2 hours, when the session could’ve been completed in an hour.

This is an example of training intensity, often we won’t push ourselves even if we’re training regularly, a lack of intensity can lead to insufficient results.

With our training, a good rule of thumb is to train with a relatively high intensity, this may look like having 2-3 reps left in the tank, meaning if you were completing an exercise for 3 sets of 10 reps. You might complete your 10 reps but you could have reached 12 or even 13 reps before you failed.

Another way to view this in the context of cardio would be that we are unable to talk fluently, we may have to pause between words and struggle to complete full sentences.

  • Frequency

Do you train once in a blue moon? OR maybe you train the same thing every day.

Exercise and results from exercise has a dose response, much like medicine. We can have too much and too little.

Finding the line for optimal results can take time and will be dependent on your training age, goals, medical history and other factors.

As a rule of thumb with frequency we want to train multiple times per week for our joints, this might look like training your legs on a Monday then training them again a few days later once they have recovered.

  • Lifestyle variables

How much quality sleep do you get? What foods are you eating and are they in alignment with your goals? Do you manage your stress? How much do you move outside of your training?

Lifestyle factors can be a large contributor and often overlooked factor when we fail too see meaningful results in our training.

Health is the result of multiple components – this is what I refer to as your pillars of health. We must have balance between our training (the stimulus), our sleep (the recovery), our nutrition (the fuel), our stress (headspace) and our social wellbeing. This enables us to create a favourable environment for growth!

If you are struggling with your program, it may be time to seek additional help. Find yourself a qualified professional that can assist you in developing an appropriate and effective program to enable you to reach your goals!

At Move Right EP that is what we aim to do through providing high quality, person centered programming taking into account the large spectrum of factors that will be influencing your life and training!

Move Right. Live Right.

Move Right EP

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

Get in Touch

Contact Us
0401875518
moverightep@gmail.com

Categories

About
Services

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

How your body type can influence your training – Wide vs Narrow ISA

All bodies are not created equally! Once we realise this we can then program accordingly.

Maybe you have experienced yourself, seeing an advertisement online for a gym program that will make you strong, powerful, explosive all these catchy buzz words. You undertake the program only to find lacklustre results.

Why is this?

There are many factors that could’ve influenced the success of this program such as:

  • Your adherence
  • Your intensity during the sessions
  • Your lifestyle factors – sleep, stress, nutrition
  • Your training age (novice vs experienced lifter)
  • Your body type!

More specifically the type of angle your rib cage makes! 

This is called your ‘Infrasternal Angle’ (ISA).

We can be Wide with our ribcage or Narrow. These refer to two basic archetypes, each person will be biased towards one or the other from birth.

It can go deeper when we consider your ‘Infrapubic angle’ (IPA) that is your pelvis and the shape that it sits.

From here we can basically classify you into certain body types and dictate what type of training will best be suited for you!

Some people have bodies that have equal ribcages and pelvis (relatively). Making us looking like a square or more round in shape.

We have people with pelvis’s that are wider than our ribs leading to us looking like a triangle or pear-shaped body.

We have people with wider ribcages than our pelvis which can lead to an inverted triangle or funnel shape body.

This is largely pre-determined through our genetics, we are basically born with a certain lenience towards being a triangle or a funnel, round or thin in relation to our skeleton.

This is not to say we cannot alter this though and it certainly does not mean we can’t influence our skeletal muscle, body composition and the like.

Knowing our body type can allow us to enhance our capabilities through targeting our weaknesses!

Our fluid, guts, the insides of our body under our skin are influenced by pressure. Where there is a small area there will be high pressure, where there is a large area there will be low pressure.

High

Low

Low

High

Once we understand this, we will see understand what each body type excels at and what they don’t.

The person on the left with the triangle shape will generally be less ‘explosive’ they will be instead be stable or strong and hard to move out of their positions. E.g., A centre back in soccer or a forward in NRL. This may be seen in athletes like Tom Brady and Nikola Jokic. They have a narrow ISA and wide IPA, leading to their pressure gradient of their guts pushing them downwards.

The person on the right with the funnel shape will generally be bouncy, athletic and explosive. This will look like athletes such as Lebron James, Cristiano Ronaldo and Usain Bolt. These people have a Wide ISA and narrow IPA, leading to their pressure gradient pushing them upwards.

The Person on the left (Triangle) will require more overcoming strategies to allow their guts to push back up. This can be achieved through band assisted squats and seated jumps to ‘decrease their relative weight’ so they can unload and then overcome the pressure from gravity easier.

The person on the right (Funnel) will require more absorbing based movements to allow their guts to drop down through movements such as box squats, controlled isometrics and single limb exercises.

Knowing a person’s skeleton archetype can be applied to large scale environments – sports teams, group classes, small group training to enable tailored yet results based approaches to enable people to become more robust and capable versions of themselves!

If you want to find out more feel free to reach out!

Move Right. Live Right.

Pain: What is it, how does it work and how do we help you overcome it!

Pain: What is it, how does it work and how do we help you overcome it! Pain is something that can debilitate anyone throughout their life. Today let’s break down some of the key fundamentals of what pain is, how pain works and most importantly what you can do about pain! First, I want you […]

The secret to losing weight

The secret to losing weight, isn’t just about eating less

Losing weight isn’t just about eating less! Are you someone looking to lose weight? Chances are you have heard you just have to “Eat Less” OR “You aren’t tracking properly”. Sounds simple enough. Only this advice can be quite troublesome for people, especially those that have been trying to diet or lose weight for an […]

Track

Why you need to track what you do

Why you need to track what you do Do you track what you do? Have you ever set a goal, maybe a recent new year’s resolution and didn’t see results? Take a moment to reflect on why this might be. Several reasons come to mind such as: –          Having unrealistic goals – too hard, not enough […]

Move Right EP

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

Get in Touch

Contact Us
0401875518
moverightep@gmail.com

Categories

About
Services

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

Is my Injury Serious?

What are Acute Injuries?

Injuries can come in a multitude of ways, shapes and forms.

Injuries may occur from trauma e.g., getting tackled in sport. This is what we would call direct injuries.

An indirect injury may be the result of internal force within the body such as stretching your leg in an unnatural way, maybe you ran abnormally and pulled your hamstring.

None the less we know injuries can happen.

So how do we know if their serious?

Try looking out for these potential signs.

  • You can’t weight bare – a big one to indicate the degree of seriousness is the fact that you can’t put pressure on the area! If it’s your ankle, it may be difficult to walk, if it’s your hand you may not be able to squeeze an object or move it.
  • You have significant pain, swelling or discolouration – Generally this will be seen to a small degree with soft tissue injuries such as a sprain, strain or bruise. However, if pain presents that is leading to you being unable to sleep or engage in your normal daily activities it may be a sign of something more serious!
  • You can’t move! If you’ve lost dramatic range of motion, wince at the thought of moving the area or have numbness and noticeable weakness in the area then go and get yourself checked!

Those long-standing injuries such as tendonitis, Osgood-Schlatter, Sever’s disease, shin splits, spondylolysis, bursitis and fasciitis to name a few may fall outside of the previous mentioned signs above. In any case, if you have a long-standing issue it’s time to get yourself checked!

Injury can lead to compensation, that means we may recruit other areas to complete the same task. For example, If I have pain in say my elbow joint on the inside or outside, this is commonly referred to as an overuse injury. The result though of overuse comes from other structures such as your wrist, shoulder / shoulder blade and even your ribcage. To address this sort of issue and prevent further injuries around the arm you want to correct your movement patterns, work on how you perform your everyday tasks that lead to pain and strengthen the surrounding tissues.

What do we do once we’ve had a serious injury or chronic injuries?

  • Go and see a qualified practitioner! This may be a physio, osteo, chiro and they will be able to help you manage the swelling, provide some short-term relief through massage, adjustments or bracing.
  • From there go see an exercise physiologist, they will be able to assess you, develop a tailored program to your needs, strengthen the tissue and surrounding structures to rehabilitate you back into whatever activity you are aiming for!
  • An exercise physiologist is capable of assisting your injuries ranging from the sub-acute  to the chronic injuries and health conditions.

In my experience, people won’t make a change until the pain of not changing, outweighs the pain of changing. This generally occurs when you’ve had pain for a decent period of time and get over it.

However, if you treat the area early, you may avoid and prevent further aches and pains from popping up so instead of waiting until that pain grows. Do something today!

Move Right, Live Right.

Improving Flexibility

3 Reasons Why You Haven’t Improved Your Flexibility

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Online Personal Training

Benefits of online personal training

Online personal training is here to stay, and this is how it can benefit you! Did you once have trouble accessing training? Well, the good news for you is that it is now more accessible than ever before! Maybe you live in a remote place. Maybe you don’t have access to quality trainers / coaches […]

Goals

Why it might be time to review your goals!

Why it might be time to review your goals! With the New Year upon us, many of our goals we set for ourselves may need to be re-evaluated.   Evaluating your goals could be a useful tool for you to achieve your goals within any aspect of your life. Do you evaluate or self-reflect? For […]

Move Right EP

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

Get in Touch

Contact Us
0401875518
moverightep@gmail.com

Categories

About
Services

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

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