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Let’s get your exercise mojo back post Covid!

I get it, you’ve lost your exercise mojo! Covid has been hard for many and having the gym’s closed hasn’t help you and your training post Covid!

Some of you may have still been active, great job!

For those that haven’t been active it may be time to start mapping out an attack plan for returning to an active lifestyle!

So where do we start?

Moving forward I’ve listed some tips and considerations to include that will help you build a plan!

  • Set a goal! If you want to get into the nitty, gritty about goal setting check out our blog HERE.

Having a goal will give us direction, set your intentions and track so you know how you’re travelling in meeting your goal!

  • Build slow – if you’ve had some time off chances are you’ll have lost some strength, technique efficiency and more. Take the time to build back up to it! If you could run a marathon and haven’t run in months, try starting by getting some small runs under your belt, if you used to train 6 days per week, start with 3-4 and look to add sessions over time.
  • Follow a routine! Having a routine builds habits, these habits transfer into your actions and from there we see change! For many of us throughout Covid it would have consisted of sitting down, eating snacks, watching Netflix, occasional work? Repeat and that is our life. Take the time to assess your current routine and how you can change it to enhance your health!
  • Prioritise yourself It’s time to reclaim your health, not just for you but for those around you! Engaging in regular exercise has a host of benefits, don’t believe me? I’ve written a blog on this too, click HERE! These benefits range far and wide and can allow you to be the best version of yourself.
  • Don’t over commit! For some of us we are so eager to get back into a healthy lifestyle that it can become unhealthy! Don’t lose momentum by going 100 kilometres an hour, setting yourself a target of completing 7 sessions, twice a day isn’t viable if you can only commit to three sessions per week.

 

Now that we have some key considerations thought about it’s time to formulate this into action!

  • How many days do you have available?
  • What’s times in the day can you train or move?
  • What are you aiming to achieve and when does this need to be achieved?

This is the building blocks of your plan. The next stage is developing an exercise regime that matches the above factors!

If you have three days or less available – try looking for a mixed program

If you have more days – try splitting up into an upper and lower program

If you want a specific program for you and your goals – we can help!

Find out more ways a coach can help you HERE.

 

 

 

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Treatment needs to focus on the root cause rather than the symptom!

Does your treatment focus on symptoms or the actual cause of your issue?

  • How often have you found yourself being tired and instead of prioritising your sleep, you instead continue to drink more coffees as a form of treatment.
  • Have you  ever had a headache and your treatment was to take Panadol instead of considering to drink more water?
  • How often have you had a recurring pain in your body and your treatment is a massage instead of looking at the cause of your pain.

This is a treatment that is focusing on the symptom rather than the cause!

A quote comes to mind “The definition of insanity is repeating the same thing, over and over, expecting a different result”.

This is symptom-based mindset.

We must alter this mindset this to actually create lasting change.

Some symptoms of being unhealthy may be – weight gain, mental fatigue, disease and illness.

Now the typical response is to address that one symptom, maybe you have been diagnosed with high blood pressure so you start taking blood pressure medications, maybe you lack energy, constantly yawn throughout the day and live off red bulls, coffees and a few hours of sleep a night.

Symptom treating is a quick fix, one that can often lead to other areas suffering later down the track.

My approach to solving a problem is simple. I ask why, I look to understand the broader picture, often we can become so entangled in our problems e.g. knee pain – that we focus only on the knee. If we ask the question ‘why’ is my knee hurting, zoom out and look at other structures in the body and how they are functioning or is there another weak link in the body that may be contributing to the exampled knee pain.

We continue to delve deeper and deeper into the problem until we find the root cause! This is how we should be treating symptoms, by taking the time to understand the whole problem.

We can apply this model to any area of our life

Work:

  • Are you finding your performance has decreased?
  • Look at how you feel about your job? Do you enjoy it or even care?
  • What are you doing in other areas of your life – relationships, sleep, exercise? Is one taking up more time than others?

Training:

  • Are you finding you keep having a recurring injury?
  • Maybe you are performing exercises with poor technique
  • Or too much or too little of an exercise
  • Maybe you are even compensating for another weakness in the body.

If you feel like you are struggling in an area of your health – training, balance, lifestyle – nutrition and sleep. It may be time you look for some help!

Reach out today!

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5 Ways to know you have a good coach!

Coming across a good coach can be hard!

Today I want to help YOU discover what actually makes a good coach, a check list if you will so you can find a coach that’s right for you and your goals!

They listen to you!

  • Have you ever talked to someone and they are trying to finish what you say and it’s just completely off?
  • OR maybe you have told someone why you have started training and your availability only for them to turn around and give you a plan that is totally mismatched to what you can do and what you want.
  • This may be a sign they aren’t listening to you!
  • A good coach will take the time to listen to you.

With my clients I make a point of listening, full attention to my client and what they are saying to me. I will write down the key points so I can reflect and remember their goals, this allows me to keep coming back to it, keeping it front of mind when dealing with my clients.

They will hold you accountable

  • When you’re dealing with someone who knows what they’re doing one of the key areas you notice is that you are held accountable for what you do.
  • This means if you miss your nutritional targets or your sleep has been lacking or your training has been subpar, your coach will take the time to re-evaluate with you and figure out what the road block is and how you can work together to overcome this.

The clients I work with are held accountable through the data they track – these metrics may be their body weight, training adherence, habits being ticked off and more. We constantly work together to find solutions to problems that may arise. Want to know more about nutrition? Check out my blog HERE. To help get you started!

They know how to program for your goals and lifestyle!

  • While your first thought may be, obviously they know how to program. This actually isn’t always the case.

It is very very very easy to just plug in exercises, no thought or effort required there. The difference between a good program and a bad program however will involve the following:

  • The program is appropriate for your level of training – This means assessing you, scaling the volume, intensity, rest periods and exercise difficulty. To understand Intensity click HERE.
  • The program will be balanced and reflect your goals! – This means that if you set a goal of running a marathon or developing strength the plan will be structured with that being the focus, not just what the coach wants to watch you train.
  • The program is appropriate for your lifestyle – This means that if you are only available to train 2-3 days per week, they aren’t giving you a 6 day unachievable program!
  • They will take the time to build you up, if you did have a goal of running a marathon but also have pre-existing knee injuries they will first help you overcome the knee issues so you are ready instead of injuring you further in the process.

With my clients I will take the time to understand their ‘WHY’ behind the goal, gather an understanding of their overall medical history and how long we have to achieve the goals so I can map out their training blocks in a way that is effective and safe.

They are knowledgeable!

  • Now this takes time, a good coach will draw from experience, they will reflect on what has worked – why it has worked and how they can adapt their experience to meet you where you’re at right now!
  • They will have answers (but not all the answers) – Check out some of the blogs we have written about – Benefits, Physical Activity Guidelines.
  • This is what can separate a good from a not so good coach, one will be arrogantly self-assured without any evidence or support. The other however, won’t be afraid to say the words ‘I don’t know’ – They will follow this up with searching for the answer through reputable sources.

The clients that I work with can feel assured that we are constantly learning. We learn through the practice of regularly updating and continuing our education via courses, podcasts, latest evidence in journals and books + more.

They achieve results!

  • A good coach will actually achieve results! Sound’s crazy but this isn’t always the case!
  • To achieve results takes time, patience, understanding, connection and good communication to allow you to trust and stick to the plan created for you!

With the client’s I work with we always emphasize the little steps they are making – this is progress to us! Results can occur in many forms, big and small. Don’t forgot to celebrate all the wins that get you to your big goal!

Ultimately with your coach you need someone that can listen to you, understand where you’re at, know where you’re going, how to get you there and how to keep you on track! They will have the knowledge and help you achieve what you’ve set out.

Are you interested in working with us? Reach out at moverightep@gmail.com.

We look forward to helping you achieve your goals!

Move Right EP

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You can still train when injured!

You may be asking yourself, why have I put up a photo of my legs and what does this have to do with being injured?

Well let me give you some back story about me!

Have you ever heard of the good ol’ ACL?

The ACL stands for anterior cruciate ligament, one the key roles of this ligament is to prevent your shin (tibia) from moving forward past the thigh bone (femur) as well as providing over all stability.

Even though it’s so important for healthy knee functioning, it is actually an extremely common area to injure!

Just in the United States there is between 100 and 200,000 ACL ruptures per year!

I’m one of those statistics! I have ruptured my ACL once which was repaired using a strand of my hamstring and then I re-ruptured the graft which resulted in two knee reconstructions before I was 20 (thanks soccer).

The average recovery time after going through a decent rehab period is around 12 months.

Was this 12 month hard physically? You betcha!

Did I doubt myself over and over about restoring my knee? Tick

Was I ever able to train like I did prior to my injury? Yep! In fact, I even exceeded my pre-injury state!

What I want you to understand from this is that injuries can be debilitating, some more than others, in majority of cases we can still function at a high level after injury!

Given my time as an Exercise Physiologist I have seen a host of injuries – traumatic brain and spine injuries from car accidents, ligament and tendon ruptures, impingements, chronic pain, you name it!

Our injuries do not have to be the end. We can still regain a high level of functioning and achieve meaningful goals to us!

Am I saying it’s easy? No, I have seen injuries that occurred years prior and are still healing and trying to regain what they once had.

This is hard physically, mentally and emotionally, you will days when you feel amazing and some where you think you aren’t making any progress. This is part of the injury healing process; it is not linear it’s more akin to a rollercoaster!

So how can we keep you moving whilst injured?

  1. Choose appropriate exercises
  • This may look like biasing certain areas of your body, if you have injured your legs, you may utilise more upper body movements!
  • You can use fixed position exercises such as machines or closed chain movements that don’t require you moving the injured site too much
  1. Modify your range of motion!
  • We can change the intensity of the exercise by changing how far you move!
  • This may look like utilising a box squat instead of a full depth squat
  • Using incline push ups instead of push ups
  1. Use different types of contractions!
  • We have three – 1 shortens (concentric), 1 lengthens (eccentric) and 1 stays the same (isometric)
  • With our isometrics these are generally great for injuries as they tick a lot of the above box’s – They don’t require you too move through much range of motion and they also have an analgesic or pain-relieving effect on the injury site.
  1. Train the Unaffected Limb
  • Let’s say you injure your left arm, does that mean you have to stop training your right arm? No!
  • In fact, training the uninjured limb actually still helps you gain strength through the injured side! Sounds strange, doesn’t it? This occurs through your neuromuscular system, by repeating actions we become more efficient at utilising our nerves which stimulate the muscle and this leads to a cross over so you can maintain some gains in the injured limb!

What injuries have you gone through or are you currently suffering with?

I’d love to hear your story!

Move Right. Live Right.

Move Right EP

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