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How an Exercise Physiologist can help you!

An Exercise Physiologist is a university qualified allied health professional who specialises in exercise prescription for individuals with chronic health conditions and injuries. We complete a minimum of four years of study to understand the complex nature of chronic medical conditions and injuries, as well as how to develop, prescribe and deliver safe and effective exercise programs.

Chronic medical conditions and injuries we commonly see include:

– Type 2 Diabetes
– Hypertension
– Obesity
– Cardiac conditions
– Stroke
– Osteoporosis
– Arthritis
– Cancer
– Mental Health including PTSD, Depression and Anxiety
– Chronic Pain – back, hip, knee
– Parkinson’s Disease
– Respiratory conditions
– MND

Even healthy populations that wish to undertake an exercise program to improve their health, lose weight or improve their movement quality (strength and flexibility)
– And so much more!

When you are diagnosed with a chronic condition (or a few of these), it can be overwhelming to know what kind of exercise to do or where to start.

This is where an Exercise Physiologist can help!

We discuss your medical history, exercise capacity, and perform objective tests in order to help develop an effective exercise program. We are dedicated to helping you reach your health and fitness goals, and work closely with you to achieve and maintain an active and healthy lifestyle.

We understand that everyone is different and exercise should be tailored to the individual. Exercise and lifestyle modifications are widely prescribed as the first step in rehabilitation and management of many conditions.

We offer individual exercise sessions, home exercise programs, rehabilitation and group exercise classes for a range of conditions, ages and fitness levels.

Something is better than nothing!

Contact us at Move Right EP to find out how to move right, so you can 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

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

Get out of your Comfort Zone!

Imagine waking up a sunday morning, no obligations and your bed is warm, you get a sleep in!

This is comfort, you love being comfortable. Who Doesn’t?

Within our comfort zones we may set up an environment that is safe, repeatable,

Now don’t get me wrong I’m all for comfort zones, but I am also all for getting out of your comfort zone!

Let me tell you why.

In the comfort zones we can actually conserve more energy!

To explain this let me break up the mind into 2 separate entities, the first we will call system 1, the second system 2.

System 1 = our immediate system, the dominant and effortless system. We use this system majority of the time.

System 2 = our critical system, the thoughtful, conscious system

An example of system 1, the effortless system may look at a simple problem such as 2 +2 = 4. This is quick and doesn’t take a second thought.

An example of system 2, our conscious system may look like choosing a new colour to paint your house, you need to stop and think about this decision.

The book “thinking fast, thinking slow” by Daniel Kahneman goes into more depth on these systems and how they influence your life.

So how does this relate to comfort?

Well, we know that System 1 is dominant majority of the time, it involves having a routine, a structure that is easily applied. Consistency is therefore part of our system 1 learning, we get a routine, perform the same tasks day in day out.

Take a moment now to reflect on some of the common patterns you will go through, throughout your day.

  • Maybe you have a certain method for waking up and getting ready in the morning
  • Maybe you drive the same route to work
  • Maybe you do house chores likes washing clothes on the same day each week

This allows us to form a routine, a comfort zone that doesn’t take much mental thought or energy.

Sounds great right?

There’s just one important set back of purely relying on system 1 – our comfort zone. We become lazy, in that laziness we stifle progression and growth.

This can apply to can facet of your life!

In relation to exercise, a comfort zone program may be continually performing the same exercises each program, the one’s you like the most, that aren’t too hard.

Now keeping in mind that each person will have individual goals, to attain these goals we need to grow.

If you have a goal of weight loss this may look like changing the amount, the type, the timing or where you usually eat.

If you have a goal of improving your movement quality this may look like changing the exercise’s you use and working on your weak areas.

If you have a goal of running faster you may change how often you run, the trails you use or the distances you run.

You get the point, we will need to make a change to grow. That change will get us out of our comfort zones!

Incorporating variability into our programs and our lives is a vital to our overall health and wellbeing.

I want to now set you 2 tasks.

  1. Write down 3-5 common ‘comfort zone areas’ you rely on – this can apply to any facet of your life, relationships, career, exercise, beliefs, hobbies.
  2. Now, set yourself the task of getting outside of your comfort zone in each of your written down ‘comfort zone areas’. This should challenge you and push you to think outside the box and do things you wouldn’t normally do.

Some examples of challenging yourself may include:

  • Walking 3-5x per week if you are normally sedentary.
  • Setting yourself a goal of reading a book every month.
  • Completing that task that comes to mind, that you have been procrastinating with.
  • Start a new hobby
  • Try and learn a new concept and apply it to some area in your life
  • Wake up earlier
  • Learning a new language

How are you challenging yourself?

I’d love to hear about your success!

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

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Services

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

The Art of Resting

I get it, you’re a busy person! You work, have a family, a social life, tv shows to watch, exercise to perform, food to eat, hobbies to engage in, the list is never ending!

So much to do and so little time!

Would you call me crazy if I told you, that you also need to factor in ‘rest’ to your life?

Hear me out.

If you neglect rest, every aspect of your life will suffer.

Read that again and let it sink in for a moment.

Now why can I make such a bold statement?
It is a well-known fact of the benefits of sleep!

What do I mean by rest?

Why It's Important to Allow Yourself to Rest | INTEGRIS Health
  • Rest may look like taking time for yourself
  • Reading a book
  • Letting your mind wander
  • Taking a nap
  • Switching your focus from work / business to family
  • Going for a walk
  • Listening to a podcast / music
  • Learning a new skill

Resting is an art. Often times we can be so focused on the task at hand we never switch off. Have you ever been stuck with a problem and it wasn’t till you stopped thinking about it that the answer came to you?

That is ‘rest’. Letting your mind switch gears, can often give us time to find a solution.

Ever wonder where the saying ‘sleep on it’ came from?

The benefits of rest are vast and tap into every aspect of our life.

Every person will have their own unique priorities across their day, maybe they run a business, maybe they have kids to raise, a network to engage with or love spending their time volunteering for a cause, maybe they even do all these things!

Whatever the case, the simple fact is everyday we each get the same number of seconds each day – that is 86,400 seconds per day.

Resting is a key component of our day, in fact we should be spending 1 / 3 of our lives asleep (8 out of 24 hours per day) or 28,800 seconds out of our day.

Now the real question is do you value or prioritize rest to allow it to be a key component of your day?

The small moments we take can give us a host of benefits to these various aspects in your life, some of these may include:

Work Life

  • Improving your productivity
  • Enhancing your focus
  • Giving you creative solutions to problems

Personal Life

  • Improving your mood
  • Allow you to perform tasks that make you feel happy / fulfilled
  • Reduced stress
  • Better health / wellbeing

Social

  • Make you more interesting as a person (rather than 1 dimensional from fixating on problems)
  • Allows you to be more present / in the moment
  • Improve your enjoyment from your interactions

Each of these is a by product of ‘rest’, taking a moment between bouts of work, or family time or your personal life can allow us that reset we need to live as our best version of ourself.

 How do we rest?
1. Prioritize sleep!
An obvious but often overlooked concept. Getting quality sleep is not a waste of time, in fact in will likely boost your productivity in the long run.

2.Rest! The moments that we switch off during a day is our recovery time. Imagine running 100m, then trying to match it straight away once you finish, you have no hope without that rest period. Why is your life any different?

3. Figure out your priorities / values – Jot down a list of 10 components of your life, where does sleep / rest factor in? Is it time to re-evaluate.

4. Work around sleep. We know sleep is a non-negotiable so rather making your sleep revolve around your life, why not try flipping it and make your life revolve around your sleep schedule?

5. View your journey as a marathon not a sprint, we have 86,400 seconds per day, its impossible to get everything done in one day, zoom out and view the big picture rather than fixating on the tasks of the day.

6. Don’t try so hard to ‘switch off’ your thoughts. They will come, that’s a normal part of living, the secret is not giving your attention to all of them, we can let them pass just as easy as they popped into our head in the first place.

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.

Hip Positioning can affect your posture!

Do you suffer from tight hips?

This may present in a number of ways, for numerous reasons.

Common ways you can figure out if your hips are tight include:

  • Not being able to touch your toes
  • Feeling like you need to stretch the front of your hips
  • Hip Pain
  • Walking different / With a limp
  • You get a pinching sensation when you move a certain way
  • You can’t lift your legs up as high anymore

Now why might this occur?

  • You don’t move!
  • You sit for prolonged periods of time e.g. school / work
  • You had an injury
  • Growth Spurts
  • Favouring certain patterns

Hip restrictions can be a nuisance stopping you completing tasks you love and enjoy!

Today lets talk about 2 presentations, anterior compression and posterior compression.

Anterior Compression:

This relates to the front (anterior) of your hips!

With this type of restriction, I will generally find people have tight hip flexors (front of the hip) and lengthened hamstrings. Movements you may struggle with involve lifting your leg above 90 degrees, Squatting down.

You may look like this!

Anterior compression aka Anterior pelvic tilt

Posterior Compression:

This relates to the back (posterior) of your hips!

With this type of restriction, I will generally find people have tight (shortened) hamstrings and struggle with movements such as hinging / deadlifting and touching your toes.

You may look like this!

Posterior Compression = AKA Posterior Pelvic Tilt

Why does this occur?
Each of our muscles have an optimal position, where they can generate the most force. Through the factors listed about – our lifestyles, how we breathe, where our tightness / restrictions are can lead to alterations in our posture and the movements we have access too.

How do we fix it?

Start by learning how to move your pelvis!

You can watch a video on this here.

You can also check out my FREE Ebook on how to correct your hips to improve your squatting and deadlift! This Ebook entails how to correct anterior and posterior compressions!

You can find the Free Ebook link here.

Learning how to move your hips can assist you to improve your health! From restoring your movement, decreasing your pain and stiffness and improving your energy efficiency. These can go a long way to influencing your health, allowing you to get back to doing what you enjoy and love!

Struggling with improving your hips motions or suffering from pain? Reach out below!

Move Right. Live Right.

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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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Contact Us
0401875518
moverightep@gmail.com

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

How NEAT works

Neat = Non exercise activity thermogenesis.

If you’re sitting there scratching your head thinking what the hell did I just read, please continue!

Let’s keep this massive phrase to NEAT, a simplistic way of thinking about NEAT refers to how much energy we use in our every day tasks! Each activity we perform across a day requires us to use energy to perform this task.

This might look like hanging out your clothes on the clothesline, carrying your groceries inside, cooking dinner, looking around the shops for clothes, you get the idea.

Movement that is not typically structured like you would see with a gym class, going for a run, boxing e.t.c these have intent with burning energy and these exercises are typically labelled as ‘EAT’.

Exercise activity thermogenesis = structured exercise.

So why is NEAT so important?
Well, it actually constitutes around 15-30% of our daily energy expenditure (the higher for those that move more) There are 3 other variables (a blog post for another day?) that are weighted differently but NEAT is a really simple and often overlooked way to help you improve your health!

If you have goals of improving body composition, preventing aged related declines, reducing your risk of disease (cardiovascular, diabetes) and improving your quality of life this is an area you can shift your attention to do boost you towards achieving these goals!

You would have heard the saying of hitting 10,000 steps per day. That is a form of NEAT. Unstructured movement that expends energy can be measured through your everyday step counter in your phone or watch!

Here on some ways on how you can improve your NEAT across your day / week.

  • Try bike riding / walking instead of always driving (within reason)
  • Stand up more than you sit down! If you work from a seated position, try alternating with standing more often!
  • Track some metrics and try and beat it! This might look like tracking how many steps you do per day and adding 500 each day or each week to your average daily steps.
  • Choose the stairs! Look to push yourself and walk up stairs instead of taking the elevator
  • Clean and cook while dancing to music!
  • Park further away – don’t always look for the parking spot closest to the shops!
  • Tidy up around the house

Basically, if you can walk or have the ability to move more whilst you are doing something else, try and make this a habit.

What strategies do you have in place to try and improve your movement when you aren’t exercising?

Reach out I would love to hear them!

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.

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