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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

 

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