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How to get the most out of your training

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 and you see others staying on the same program.

Today let’s work through how YOU can get the most of your training with these 3 simple tips.

 

Look to the Principles:

 

Think of training principles as some of our non-negotiables. These are basically a set of well-researched rules that govern what will make you effective or ineffective with your training.

So, what are some of these principles?

 

Principle of Progressive Overload:

 

This basically states that to continue to make progress, we must have some form of progression. Now this progression may come in the form of volume, intensity or frequency.

This is a basic example of how to employ this strategy:

Week 1 – You perform an exercise for 3 sets of 10 reps at @60kg

Now we can either increase the number of sets from 3 to 4 in week 2.

OR

we can increase how many reps we perform e.g., 12 reps instead of 10R at 60kg

OR

We can increase the weight from 60kg to 62.5kg or 65kg in the second week.

3 very basic ways, each lead to use obeying the principle of progressive overload. Generally, people will progress weight on the bar, but this won’t increase forever! When it stalls or plateaus look to changing some of the other variables.

 

Principle of Specificity:

 

Basically, if you want to get better at a specific movement, goal or task. You need to do it. Some exercises have very little transfer to other exercises, for example if you perform the leg press exercise for a long period of time, this doesn’t mean you will get a better squat.

Why?

There are other factors to consider such as the technique of squatting, where the load is coming from and your nervous system.

Being specific with our movements allow us to target areas and get better with them over time.

 

Principle of Reversibility:

 

Ever heard of the term “Use it, or Lose It”. This is basically the principle of reversibility in a nutshell. While we can make adaptations through training, we will lose a lot of them when we stop.

Research suggests in regards to our strength we lose around ¼ of our strength within 2-3 weeks of inactivity (this was from someone who had a limb immobilized).

The longer we don’t train or don’t use a specific movement the more impacts to neural efficiency, ability to produce force and muscle atrophy can occur.

 

Principle of Individuality:

 

Every person has their own unique medical history, training age, strengths and weaknesses, wants and needs. These should be taken into account when programming for the individual. This is where the principle of individuality comes into it, If I have a woman at 50kg and a man at 120kg, they will most likely require different programs at least in respect to the weights they use.

This is an important consideration to be successful in your program to ensure what you’re doing is appropriate for YOU.

 

Principle of Rest:

 

We spend 1/3 of our lives sleeping and for good reason. Every system in our body is influenced by rest.

This is a crucial variable in a successful program. If you try to do too much with too little rest, you’ll burn out.

If you rest too long without enough stimulus i.e., training, you won’t create an environment to achieve your goals.

Resting too little or too much can make or break your program. Get it right and watch the effectiveness of your training sky rocket!

As a general rule of thumb, if a body area such as your legs is still sore when you’ve reached your next leg day you have either:

  • Done too much in the previous workout
  • Haven’t recovered well enough

Either way your performance and there for your results in the next training session will be impaired due to the peripheral fatigue.

This will be individual for each person as well, some may see stimulus from 6 sets for a muscle in a week, where as others e.g. more trained will need higher volume such as 15 sets.

Depending on how you eat and manage stress also plays a crucial role in how well you recover.

 

If you want to read more about sleep, check out our blog HERE.

 

Combining all of these aspects in your training regime allows you to create an environment for success!

 

We are experts in understanding YOU. If you feel you need that extra hand, accountability and knowledge in what is best for you. Don’t wait, reach out directly to us today!

Find us at moverightep@gmail.com

 

pain

How you can reach overhead pain free!

shoulder

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 or haven’t done anything about it.
  • You are tilting your ribcage upwards – in other words if you run your hands over the front of your stomach, you can feel the bony prominence of your ribcage poking through under your chest.
  • You are pinching your shoulder blades back.
  • You are cheating and creating movement through other areas such as your lower back.

A lot of things can go into the simple task of lifting your arm above your head. Some of us are lucky and never need to think about it, others not so much.

This task may be something you avoid, you might dread reaching for an object in the higher cupboards, hanging the clothes out or engaging in tasks like throwing and swimming to name a few.

Let’s break down the normal mechanics and what’s involved in healthy shoulder movement.

Starting with the bone anatomy we have a few bones that make up the shoulder joint.

  • Humerus – this is the bone of your upper arm
  • Scapular – this is your shoulder blade where there are multiple attachment points
  • Clavicle – this is your collar bone
  • Ribcage – This is where the scapular sits on and glides around (not technically considered part of the shoulder but none the less important for motion).
  • Sternum – the middle part of your chest where your ribcage attaches too.

These bones form together via ligaments which make up joints such as your

  • Glenohumeral joint (between the scapular and humerus)
  • Scapulothoracic joint (scapular and ribcage)
  • Acromioclavicular joint (a bone on your scapular and clavicle)
  • Sternoclavicular joint (sternum and clavicle)

Now we have a basic understand of some of the key bone structures and joints, let’s delve into the muscles.

First let’s split the body into front and back.

The front we call anterior, the back we call posterior.

On the anterior compartment of the body, we have several key muscles:

  • Pec major and minor (chest muscles)
  • Serratus anterior (ribcage)
  • Deltoids (shoulder)
  • Rotator Cuff (subscapularis)
  • Biceps Brachii (humerus)
  • Traps and scalenes

On the posterior compartment of the body, we have more muscles:

  • Latissimus Dorsi (big back muscles)
  • Serratus Posterior
  • Rotator Cuff (supraspinatus, teres minor and infraspinatus
  • Traps (upper and Lower)
  • Rhomboids
  • Triceps Brachii
  • Levator Scapulae

That’s a lot of muscles and areas to consider isn’t it!

Now there are even more muscles and areas to consider but I don’t want to bog this down too much.

What do we do with this information?

First appreciate that the shoulder can move quite a lot, in fact it’s considered the most moveable joint in our body being able to lift up and down, side to side and even big circle motions.

To be able to accomplish all these tasks areas such as the ribcage, shoulder blade and humerus must work in unison moving independent at varying degrees.

What happens when this doesn’t happen? We get a shoulder that doesn’t move well.

Why this happens can be a host of reasons:

  • Injury & Compensation
  • Lifestyle / Work
  • Use it or lose it – lack of movement often means we get stiff
  • Bias from playing sports
  • Ageing

How can fix and restore normal shoulder movement?

This can be a complex question and ultimately does depend on the individual, getting assessed by a quality practitioner will always be my first answer.

What are some great ways to improve your movement?

Restore what is lacking!

If your arm can lift up (external rotation) but you struggle to drop it back down as shown in the image. Then chances are you are quite rounder through your ribcage or you are already in internal rotation.

How can you tell? Go look in a mirror and take 2 photos – 1 side on to a mirror and 1 in front.

What you will see if you have this disposition is that

From the side:

  • You will have ab tension, and around where a bra strap would be will likely be rounded more.

From the front:

  • Your arms will be rotated in or internally. This might mean the tips of your thumbs are facing each other when having your arms relaxed by your side or their facing your body more than they should.

If you can’t lift your arm up (external rotation) but you can drop it down (internal rotation), again adopt the same approach and take some photos.

What you might see will vary this time:

From the side:

  • You may see the ribcage elevated or popped up at the front
  • Shoulder blades will likely be squeezed together

From the front:

  • The tips of the thumbs will be more forward, the sternum will be lifted up
  • Think of a proud chest

Each of these positions are extremely common. Both can get away with lifting their shoulder above head, they will just likely compensate in the process.

Person number 1 with the rounder back caused through excessive ab tension.

This person needs to extend slightly, let their abs relax instead of being contracted all the time. Use your head to look upwards.

Try rotating your palms or thumbs outwards more to give you shoulder external rotation. This person will also benefit from practising breathing in and expanding their ribcage.

Person number 2 with the straight or extended back will likely have more lower back tension.

This person should focus on the exhale – breathing out, as well as aiming to place more weight on their heels (will likely need this walking as well) as this will enable them to move their hips backwards, and re-centre their gravity.

For healthy movement we must be able to move in and out of these positions. Static postures don’t really give us much of an indication, rather the ability to move dynamically.

That is, can you access both internal and external rotation of your shoulder? Can you flex and straighten your spine?

If you are stuck in one of these predispositions then you may struggle to get into the other.

For these people that is the key, restore what is lacking.

Minimise Compensation

Set yourself up in a favourable environment and you’ll reduce the likelihood that you need to cheat with tasks like lifting your arm up over head. Initially you may lay on your back and elevate your legs, this will give you a neutral playground for your body to work.

Eventually you want to progress into more complex movements while keeping the compensations down, then before you know it, you’ll be able to reassess the movement you are after e.g. lifting your arm above your head.

My top three exercises to accomplish better shoulder motion are:

Supine Pullovers
Arm Bars
Landmine Shoulder Press

 

 

 

 

How have you found these exercise tips?

Feel free to reach out for a chat about how we can get you moving right again!

Reach us at moverightep@gmail.com

exercise

5 easy ways you can add exercise into your day

5 easy ways you can add exercise into your day

 

exercise

 

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 make exercise an appointment just like any other commitment you have in your day. Often, we will say either I’ll work out before work or after work, then life gets in the way and exercise becomes the last thing on our to do list.

Why don’t you change this approach by blocking off a consistent time depending on your lifestyle and sticking to it.

Maybe it’s 30 minutes of you 60-minute lunch break you’ll dedicate to going for a walk or maybe you have regular tasks you normally do such as watching the TV of the night that you can habit stack and use to exercise while you watch TV.

 

2)     Start early

Human beings are routine based animals. We love structure, consistency and making things as easy as possible. So why not start your morning routine off with exercise?

To do this I suggest making your environment supportive of this endeavour by setting up your workout clothes in an easy to see place as soon as you wake up, leave your gym shoes close to the front door, set a reminder on your phone. You get the idea.

Having an environment conducive to allowing you to exercise makes it all that much easier! There are several benefits to starting your day off with exercise as well as you will:

 

–          Release ‘happy’ hormones such as serotonin and oxytocin which are known as mood boosting hormones

–          You will feel accomplished from the get go, which will likely have a carry-on effect to other movements

–          You are fresh in the morning so you’ll likely perform better (person dependent).

–          You’ll get some Vitamin D exposure – something many of us fail to do, even though it is critically important for our body – immune, skeletal and metabolic systems.

 

3)     Find a friend

Accountability is hugeeee in reaching your goals. Having a friend or family member to exercise with you will make it that much easier to actually exercise!

To be successful you simply need someone that wants to make a change in their lives as well. Motivation will come and go, some days you’ll feel completely unmotivated to exercise, enter your friend who will give you that timely kick up the butt to keep you consistent towards your goals.

Not to mention you get to socialise as well making exercise fun rather than a chore!

 

4)     Think outside the box

Generally, people only attribute exercise to a gym session. This doesn’t have to be the case at all!

There are millions of ways to exercise, you just have to think outside the box to find the one suited to you. Maybe you will start regular rock climbing, swimming or hiking.

Maybe you can turn part of your normal household tasks into a form of exercise such as mowing the lawns, vacuuming and carrying groceries.

 

5)     Travel-cise

This is most likely a made-up word but the gist is that on your usual commute to work, the shops, friends / family you can use this as an opportunity to exercise.

Maybe you will walk, run or cycle instead of driving. Low and behold you have exercised!

 

Often, we will overcomplicate our goals. I recommend starting small and building sustainable habits this will lead to long term success rather than trying to do 100 things at once and losing the motivation and stopping altogether.

 

How have you found these exercise tips? Are there any you can implement today?

Feel free to reach out for a chat about how we can get you more active throughout your days!

Reach us at moverightep@gmail.com

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

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 to picture stubbing your toe on the edge of your lounge.

Ouch! If a past experience came into your head, you may have a memory of jolting back, stopping every task, thought, emotion you had before, becoming completely aware of the sensation you just experienced in your poor toe.

Now the next question is, did you still feel pain from that memory? Maybe not the toe scenario specifically. Maybe you had an injury to your knee from sport or you broke a bone when you were little. Do you still feel some pain, tenderness, ill thought, protectiveness even around the injury?

If you answered yes, you aren’t alone. Many people actually suffer from pain long after an injury has passed.

How can this be though?

Well, there are a few key points I want you to understand straight off the bat.

  1. Pain is an in-built protective device
  2. Tissue damage and pain often do not relate
  3. The longer we have pain, the better our body (nervous system) becomes at producing pain.
  4. Pain is a by product of how much pain your brain ‘thinks’ you are in, not how much you are actually in.

Now each person is unique in how they will perceive, exhibit and think about their pain.

The first step for individuals or practitioners working with individuals is to figure out one’s pain beliefs.

Our belief, thoughts and feelings can be a huge implication for how we recover!

Did this surprise you?

This is now a widely and well documented area which gave birth to the biopsychosocial model. Basically, this is a model that views you in three main components and how they interact with one another.

Biological – such as breaking your arm and experiencing pain

Psychological – that is how you think and feel about your above broken arm, are you worried, anxious, depressed?

Social – that is how your relationships are affected by your injury. Are you unable to participate in group activities / sports like cricket now because you broke your arm – maybe you will feel isolated or have an imbalanced lifestyle.

If these factors aren’t viewed in a holistic manner – a broad approach that views how the injury, disease or pain itself is impacting you on multiple fronts, I hate to say it but the treatment you receive won’t be very effective.

In my experience this is largely an active process on your part. To truly heal from debilitating pain, you must take ownership of yourself, engage with the education being provided with you and implement the techniques, strategies over a period of time so you build resilience, mental fortitude and self-efficacy.

The people who fail to overcome their pain are often stuck in a cycle of seeing another health care provider who treats their symptoms such as a sore knee. These practitioners will often say the cause is one singular issue such as a muscle not working rather than a multi-factoral concoction of reasons that have lead to the appearance of pain.

Instead, a quality practitioner should improve pain in a person by:

  • Treat the person not the symptom
  • Build resilience
  • Encourage continual movement (with modifications if need be)
  • Promote health awareness
  • Improve their movement capabilities
  • Provide pain education about fear avoidance, resilience and self-efficacy
  • Build rapport and trust with the person in front of them.

 

Ok let’s break this up with some fun facts:

  • The entire brain (cells) is replaced every few weeks
  • If no problems whatsoever exist in your body e.g., nerves, immune system, musculoskeletal system, you may still feel pain if your brain thinks you’re in danger
  • Giraffes and Humans have the same number of neck vertebrae (bones)

Still with me?

A few key points keep popping up throughout this blog

  • Pain is protective
  • Tissue damage and pain do not have to match
  • Pain can be heightened by how our brain is feeling in a given environment

Time to break it down!

Pain is protective:

How can this be? It hurts! Well pain is a signal albeit a relatively strong, in your face, look at me signal. It is ultimately here to protect us.

Pain prevents worse things from happening. Try and touch a hot stove, what does your body do? Jolt back from a sharp burst of pain. While this hurts acutely or for a short period of time, it avoids a long term or more serious injury such as 3rd degree burns from happening.

 

Tissue damage and pain do not have to match

This is one for the often-long term or chronic pain people. The average healing time for most tissue to heal is 3 months

Muscle – 2-4 weeks

Tendon – 4-6 weeks

Bone – 6-8 weeks

Ligaments – 12-52 weeks (complete strength)

So why is it that our pain can last years, decades even?

Tissue damage does not necessarily = pain.

Think back to our biopsychosocial model – if you are someone with pain that has lasted over 3 months, you are deemed someone with chronic pain.

Using the above model let’s create an example:

You had a disc bulge injury from picking up an object from the floor. Disc bulges typically heal themselves within 12 months of the injury, pain usually subsides within 3 months by itself. Now say you do still have pain and it’s now been 2 years since your injury, what gives?

Well even though from the biological side of things you are all good, there may be lingering, untreated areas of the psychological and social aspects.

Psychologically you may have told yourself that picking up that object caused your back to hurt so you now avoid picking up objects a certain way, or maybe you still pick them up but you brace yourself like your about to lift up a car.

This person is exhibiting fear avoidance and catastrophizing behaviour. These two terms mean you are thinking worst case scenario, scared that by lifting this object because of your past experience, you will again hurt your back.

Enter the social side, maybe you don’t go bowling with your friends anymore because you don’t want to pick up a bowling ball, or maybe you have limited other social activities because of the fear of hurting your back again. This will now lead to feelings of isolation and being separate.

How does this lead to pain? Well remember the key point that pain can be heightened by your brain?

If you are feeling unsafe, alone and helpless in an environment your brain can become hypersensitive to normal sensations. This can lead to feelings of pain – sharp or dull aches even though there isn’t actually any physical damage there.

This isn’t to say your pain isn’t real. Your mind is powerful, you think it, it’s real!

As I mentioned earlier, to improve upon this you must break out of this vicious cycle of despair and helplessness.

You aren’t alone in your treatment, however you are the one who has to actually engage with the treatment for it too work.

  • Look into gradually exposing yourself into different movement patterns again e.g. learning to pick things up from modified distances until you become comfortable.
  • Continue learning about pain – what it is, how it’s produced.
  • Check out this great Ted Talk that gives a snapshot of pain science – TEDxAdelaide – Lorimer Moseley – Why Things Hurt – YouTube
  • Get moving – start gentle e.g. walking and build your confidence!
  • Appreciate how adaptive we are as humans. Our brains are plastic meaning we can alter – learn and unlearn negative thoughts and feelings.
  • Be patient and kind to yourself – This isn’t easy, it will take time and a lot of hard work. But with the right support network you can become free of pain!

 

 

Each of these things can be done by a quality practitioner, if you feel you need help with overcoming pain, wanting to move more and be free to do the things you love again. Move Right EP can help you.

Reach out today at moverightep@gmail.com

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 extended period of time.

Let’s take the time to unpack both of the above quotations.

 

Eat Less

Yes, calories are important, ultimately, we have to be in a calorie deficit to lose weight. However, it becomes more complex than just simply eating less.

Over time our metabolism can adapt. This means that our body instinctively becomes more efficient at using less to accomplish the same task.

Take a person that weighs 80kg. This person might have a resting basal metabolic weight (BMR) which is a fancy way of saying maintenance calories of 2000 calories per day.

Now if this person loses 5kg dropping to 75kg, they’re BMR (how much they can eat without gaining or losing weight) will change as well. Now this isn’t an accurate number but let’s say their BMR goes from 2000 calories a day to 1500.

This means that in order for this person to lose weight they must drop roughly 200-300 less than 1500 calories per day.

Now here is where it get’s tricky. People often gain weight back (shocked?) after dieting. They will go back to their pre-diet weight and research suggests they can even exceed their pre-diet weight!

So this 75kg goes back to 80kg for argument sake. They’re metabolism however does not change as rapidly.

This means, that instead of being able to go into a calorie deficit (dropping below their previous 2000 calories) instead they might still be around that 1500 mark. They now have to drop too 1200-1300 in order to lose weight.

This is not sustainable!

A large body of research now states that importance of reverse dieting, having refeeds and even interval dieting.

A lot of coaches out there fail to understand this concept that the metabolism does not fluctuate to the same speed that body weight can change. The result?

A coach that gets frustrated with a client, or a client that get’s down on themselves for not achieving results, or someone who jumps to the next hottest FAD diet.

Ultimately this is not setting you up for a successful weight loss journey. You may lose weight in the short term, this is easy. The hard part is keeping the weight off, creating sustainable habits and longevity.

 

You aren’t tracking properly

This has some research behind it to suggest that people, on average suck at tracking their meals. They might neglect to include some oils or sauces they had with a meal or forget that they had a beverage or grabbed their kids left over dinner. The little things can add up.

This is still a valid point, but not the only reason for someone being unable to lose weight.

 

As we mentioned above, making reductionist statements about the quality that a person is tracking is failing to view them as a person. You reading this will present with a range of different challenges than the next person reading this blog. To simply place everyone in the same category is a sign of poor coaching.

We have even written a blog around common things to look out for in a coach you can check that out HERE.

One of them is being listened to and understood.

 

Ok so by now you’re probably thinking, so what can I do.

 

First you’ll need to ask yourselves a few questions to determine what to do next.

  1. How long have you been dieting?

If you have been dieting for over 3 months or have tried a series of diets in the past couple of years, you need to give yourself a rest.

Take some time to focus on eating good quality foods, creating habits such as having protein at every meal, 4-6 serves of vegetables per day and eating a mixture of colours.

If you have been jumping from diet to diet, chances are your metabolism will need some R&R. The time will be different for everyone but if you’ve been going for a couple of years, it could potentially take a few years of cycling between higher calories and maintenance calories to get you back to a healthy baseline with your BMR.

  1. How is the quality of your sleep and stress levels?

Sleep and stress can have huge implications for losing weight! Hormones such as Leptin (feeling of fullness or satiation) and Ghrelin (hunger hormone) are 2 well known hormones that impact our ability to curb our hunger. There are a number of others but the gist is that sleep and stress both impact these hormones.

Studies indicate that someone with 4 hours of sleep vs someone with 8 hours of sleep could eat the same meal in terms of calories and have 2 completely effects. The former still feeling hungry, the later feeling like they had a good meal.

 

  1. Are you moving enough?

Do you reach the current physical activity guidelines? A lot of Australians don’t unfortunately.

They are :

Complete 150-300 minutes of low-moderate activity e.g. walking each week.

+

Complete 2 resistance training sessions per week.

If you want to read more about this you can check out our blog HERE.

Moving is a contributor to losing weight, we burn energy through movement.

Don’t neglect this factor in your journey to lose weight!

 

These are some common pitfalls people can overlook within their journey to losing weight. However, there are over 100 reasons and interactions that can alter weight loss.

 

Here is an image that gives you a snapshot into those processes.

 

obesity — Articles — James Kuhn | Body Composition & Performance Nutrionist

So, what can we do?

If you are looking at tracking your calories you may:

–         Save your meal in the options menu (MyFitnessPal) so it makes it quick and easy to input next time around – to prevent you from missing a meal or ingredient

–         Track before you eat or straight after – again to prevent those lapses or unconscious moments of eating

If you need to improve your metabolism:

–         Look to having a refeed – this means if you are dieting, have periodic breaks with days you eat more or weeks you eat more

–         Reverse dieting is where you increase your calories 200-300 in excess of your normal maintenance calories and you do this for a period of time before coming back down.

If it’s an area of your lifestyle that you are struggling with you could:

–         Improve your sleep hygiene – aim for 7-8 hours per night

–         Manage your stress by meditating, reading, getting outdoors, doing more of what you love.

 

Find a good quality coach, someone who will take the time to listen to you, understand you and work with you!

At Move Right EP we do just that!

 

Don’t wait, reach out today!

 

Contact us directly at – moverightep@gmail.com

Track

Why you need to track what you do

Why you need to track what you do

Track

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 time

–          You lost motivation / weren’t consistent

–          You didn’t measure anything

Measuring our goals is basically all three of those points in one.

Why you ask?

–          Well, if you have unrealistic goals such as it being too hard or not enough time, you didn’t measure what your starting point was or measure how much time you had to achieve your goal

–          If you lost motivation or weren’t consistent you didn’t track your sessions or your mood

These issues were all avoidable by tracking what you do!

Put simply, if we don’t track, we set ourselves up for failure.

Maybe you have a nutrition goal of losing x amount of weight, yet you don’t measure your calories or track your portion sizes or at least how many meals you’ve eaten in a day.

Maybe you have a goal of gaining muscle size and strength yet you don’t track metrics such as the amount of volume you complete for your muscle groups or the weights you used session to session.

Maybe you have a goal of improving your sleep quality but you haven’t tracked what time you fall asleep and wake up, how often you wake up or habits around bedtime such as how long you watch TV.

Without tracking we make our lives difficult. Now the human mind only has so much bandwidth if you will to fit things into our day. Tracking will add to the normal stresses that is why to be successful with tracking you must simplify it.

Simplifying the process of tracking your goal often comes down to making your goal achievable in bite sized chunks. I have written about this before which you can check out HERE.

To get bit-sized chunks we need to determine what the goal is, what measures we can use within the goal and what road blocks / challenges we may face.

Now we have that in place you might use an app or make a template on excel to track your data depending on your goal.

If you are looking to track sleep you might download apps such as Sleep Cycle or if you want to improve your water intake you might utilise an app that gives you reminders and makes you input your water intake.

Without tracking we lose awareness of our immediate goals, our progress, aims and intentions and therefore our focus.

If you need help with a specific goal, feel free to reach out!

Contact us at moverightep@gmail.com

Improving Flexibility

3 Reasons Why You Haven’t Improved Your Flexibility

Ok so you’ve set yourself a task of improving your flexibility, great!

Improving Flexibility

Maybe you have been trying for a while to no avail or maybe you are planning on starting. Either way you should keep reading as we delve into 3 reasons why you might not be getting the flexibility improvements you are seeking.

1)      You aren’t using load

Yep, read that again. There is a principle called ‘SAID’ that is – specific adaptations to imposed demands. This principle basically says if the stimulus is adequate, we will change, adapt so our body can handle the stress.

That’s were load can come in handy, resistance training is actually a very effective way to improve your flexibility!

By adding load, we can elongate or stretch our tissues under load. Having an extra 10, 20, 100kg whatever the stimulus can lead to some pretty nifty changes in our tissues as they must adapt. The catch is to actually improve your range of motion (ROM) in a joint or tissue you require full range of motion. Sorry to the people reading who love using partial reps.

2)      You’re relying on static stretches

Static stretching is outdated. Please stop placing all your efforts in this as a means to improve your flexibility hence forth. This isn’t to say static stretching is completely useless, you may use this as a cool down or you may simply just enjoy the feeling but don’t view this and get disappointed when you haven’t changed your range of motion.

Instead, a better approach is to focus on the bone structures and your breath. I go into this in detail HERE.

The gist of it is, that our bones drive our ability to move. If you’re hips are tilted placing you at a specific orientation let’s, say a posterior pelvic tilt. To visualise this image a bowl of water where your hips are and you are spilling water out of the back of the bowl – that is a posterior pelvic tilt. If you are stuck in this predisposition and can’t access the opposite (spilling water out of the front of the bowl or an Anterior Pelvic Tilt) than you are missing a crucial part of hip motion. It would be no surprise that you would be restricted or lacking flexibility around the muscles of your hips.

Focus on learning how to move your body both in isolation and together and watch your flexibility improve!

 

3)      You’re neglecting your lifestyle

Lifestyle changes should be integral to any endeavour to improve your flexibility. Lifestyle may include your sleep habits, what you do majority of the time e.g. you sit 8 hours a day for work or maybe you stand a certain way, place sports that require specific actions and stress levels. This isn’t an exhaustive list but your lifestyle can be a major part of your day, if you don’t acknowledge and take steps to alter or change it, chances are it will be an uphill battle to make meaningful change in your flexibility.

 

Have you found this helpful? Share it along!

Have a specific question?

Reach us at moverightep@gmail.com

Online Personal Training

Benefits of online personal training

Online personal training is here to stay, and this is how it can benefit you!

Online Personal Training

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 in your area.

OR

Maybe you’ve wanted to train with a coach that is simply just too far away.

This doesn’t matter anymore with Online Personal Training.

How good for you!

At Move Right EP one of our main goals is to get you moving, but more importantly keeping you moving!

Throughout COVID, like many fitness businesses we initiated Online Training for our clients to help them stay accountable and moving towards their goals and success.

This worked wonders!

Why is that you ask?

A number of benefits exist, let me go into some more detail.

  1. You get professional advice

Why is this good? Well, it’s guidance and structure on the go. Rather than feel like your on your own or have to resort through scouring the internet for a program that isn’t tailored or suited towards your goals, you can access professional advice at the tips of your fingers – all you need to get started is internet!

  1. Flexibility

Travelling can chew up time, one of the great benefits for some of my clients was saving a ton of time on travel! Not to mention a range of alternative times opened up – how convenient is it for some people to simply wake up, turn their computer on and wallah the trainer is all set to go!

  1. Communication

You get out of hours communication with online. Why? Because there is an instant messenger function built within the training application we use ‘TRAINERIZE’. This acts as a Facebook like messenger function now being realistic, we won’t reply at say 3am if you send a message but it does make it a lot more convenient than waiting until your next session to reach out and ask a question or seek clarity.

  1. Affordability

One on one face to face sessions can be expensive – this expense is something I choose to view as an investment in longevity and health saving you tons in disease management costs down the track.

Online can reduce the cost through a range of Move Right EPs options such as Online programs and our virtual services.

  1. You get results

Rest assured, transitioning to an online service won’t lead you to missing out on the results you desire. The reasons above should indicate that it may actually lead to a higher chance of your reaching your goals! Now you won’t run into road blocks such as having time and cost restrictions!

Want to find out more about our online services?

Click HERE and read on.

Have a direct question?

Reach us at moverightep@gmail.com

Goals

Why it might be time to review your goals!

Why it might be time to review your goals!

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 me, I will often set goals for the year in late December / early January. These goals range from physical to financial to business to relationships and other categories. Now within these goals I set I will have times when I re-evaluate roughly every 4-6 months.

Why do I do this you ask?

This allows me to ensure I’m on track to being successful. Let’s say I set a goal of earning 1 million dollars in revenue in the stock market.

If I got to the end of the year with no evaluation e.g., checking my stocks, how they have fluctuated the right time to sell or buy others I might end up surprised at the end of the year that I haven’t made a million dollars.

I may even feel like a failure with my goals and become demotivated for the following years.

Now using the same example what If I placed in some evaluation points for my goals? Maybe four months into my yearly goal I would realise my stocks have increased 10x fold and now is a perfect time to sell, now I can invest and diversify to give me a better chance of creating wealth.

Another option is changing your game plan all together, maybe you’ll realise this isn’t the right strategy and there’s a better suit for you. Now how much more likely are you to be successful?

This is the power of self-reflection.

So, what fitness goals do you have?

Maybe you don’t know where to start?

Follow my checklist for goal setting

Set 1-3 goals.

  • Check out my previous blog on how to set goals HERE. This will help give you an idea of how to set a decent goal.
  •  Typically, if you set over 3 goals, you’ll likely succeed in them. Keep the number of goals you set to a minimum so you can focus your attention towards them.

 

Develop your plan of how to actually achieve this goal

  • You might break this down in a few ways such as the monthly targets, the weekly targets and even the daily targets

 

Identify your barriers to you reaching your goal

  • This may be your road blocks, bad habits you get into, things that can be destructive towards your goals such as negative talk from family or friends and so on.
  • Once you identify these you can work them into your action plan of how to deal with it.

 

Track metrics

  • These metrics will be your objective tools you use to ensure you are on the way to achieving your goals.
  • If your goal is to improve your sleep quality you may download an app such as ‘Sleep Cycle’ That can track and measure the amount and quality of your sleep
  • If your goal is to improve the quality of foods you eat, you may download My Fitness Pal and track your calories or use graphs from Precision Nutrition to enable you to get an idea of healthy portion sizes.

 

Schedule your evaluation!

  • This may look like blocking off a day to assess your goals, look at what is and what isn’t working and what needs to change.
  • This evaluation should roughly be done at quarterly intervals of the end point of your goal for example if you have a year, do it quarterly. If you have 6 months, do it every 1.5-2 months.
  • Use your metrics! These are your objective measures about how you went with your goal. It is useful to also rely on subjective metrics such as how you are feeling, your energy levels, how difficult you rated your journey towards the goal so far and so on.

 

Noticed how I haven’t talked about motivation around your goals? In my experience motivation is a fleeting emotion, people often wait for times to be motivated to take action. This isn’t wise.

In fact, this can be counterproductive to you achieving your set tasks. Motivation is known as a desire to do something. The level of your desire may depend on how well you slept last night, what foods you ate, how your day at work was, how stressful life events around you are, if you had a social event and got drunk e.t.c.

Don’t rely on motivation, focus on the small actionable steps you can take that you developed in section 2 of our goal setting checklist. Plan for motivation to dip in section 3 and adjust accordingly.

An example of this would be if you have a goal of changing your body composition a specific way to gain more muscle. You know mid-week you struggle with cooking and are more likely to go and buy take away (something that may be harmful for your goal). If you identify this early in the road blocks section, you might instead plan ahead and have some ready-made meals (meal prep) and then the temptation is decreased even when your motivation is low to cook and be healthy. You’ll be more likely to stick to the plan because it’s already done!

What goals do you have? Do you have your own formula or will you utilise the one I wrote about above?

I’d love to hear from you!

Reach us at @ moverightep@gmail.com.

We look forward to hearing about your goal setting success!

10 Ways To Stay On Track For Christmas

Christmas time can be a wonderful time of the year for many of us. For some it can also be an excuse to quit training, binge eat and chuck their goals out the window. This doesn’t have to be the case though! If we plan ahead, use our days wisely we can still have a great day on Christmas while also staying on track for our goals! Check out our 10 tips to do this below!Christmas Time

 

1. Schedule your exercise sessions around Christmas!

In terms of your exercise treat it as business as usual! Even though the holiday seasons are upon us, Christmas is one day. Why waste a few days or weeks because of one day? Sure, enjoy yourself on Christmas but don’t forget your goals in the process. Maybe you will change the style of your workouts based on your time commitments e.g., a walk instead of a complete gym session.
Making sure you keep to your physical activity will help keep you feeling refreshed, motivated and minimise the extra Christmas weight that you may gain!

 

2. Eat until satisfied

How many times have you eaten extra just because the food tastes so good? I am definitely guilty of this however it isn’t the smartest move. Eat until your satisfied not sick. Pace yourself, converse and chew your food (at least 20 chews per bite) this will help you be present and take in your food slowly over the course of the day and prevent overeating.

 

3. Don’t give in to peer pressure on Christmas day

It’s not a bad thing to say NO once in a while. Sometimes the people around us can be distractors towards our goals, Christmas is notorious for this! Saying no doesn’t have to be rude either.
Saying no is a powerful tool in all aspects of your life. This skill allows you to do the things you want to do without having to feel guilty for trying to please others.

 

4. Don’t starve yourself before Christmas

Did you know this can actually be quite counterproductive? You think you’re doing the right thing starving yourself, waiting for your delicious Christmas meal and then you end up overeating and consuming more food than you ever intended. You’re human, I forgive you.

 

5. Plan ahead

We know Christmas is the 25th, this year it falls on a Saturday. So why not be smart in the week leading up to the big day?
You can do this by altering your calories / food intake throughout the week. This may look like reducing your weekday calories (Monday – Friday) by 200-300 calories. This will allow you an extra 1000-1500 calories over the Christmas weekend!

For training maybe you will add in sessions throughout the week and schedule some light training on around Christmas day. You can break off from your normal training regime once in a while, maybe you’ll schedule in a deload and have a recovery week or maybe you’ll change the type of exercise that you do, none the less you can still keep active it just takes a little planning.

 

6. Aim for high protein sources to fill up on

This may look like eating turkey, seafood, beans and legumes. These sources are relatively lower in calories but high in protein content. What does this mean for you?
Well, your body will be aiding you in burning calories by digesting the protein (thermic effect of food). High protein foods are often associated with being high in satiety as well-meaning you will get full of them, leading to less of a chance to overeat!

Want to find out more about the right calories to focus on for good health? Check out our blog HERE.

 

7. Donate your left overs!

While this doesn’t exactly help on Christmas day, it may help in the proceeding days! Send your loved ones or donate your leftovers to those in need! This is a great way of spreading the Christmas spirit of giving without over indulging. We often over-buy and over-eat on Christmas, this is a useful way to prevent having access to excessive amounts of food and ultimately reducing the temptation to eat more than we need!

 

8. Be Mindful of alcohol

You know alcohol has calories, right? In fact, it has 7 calories per gram. To put this another way, per 100 grams of alcohol you are consuming 700 calories. This adds up quickly!
5 beers might equate to around 1000 calories!
Be mindful of alcohol and try to mix in some water or lower calorie options.

Some of my common recommendations are:
– Vodka soda water (pretty much the lowest calorie intake you can get), throw some fresh berries and a slice of lime in to Xmas things up a bit!
– Low carb beers

 

9. Prioritise sleep!

Did you know that getting less than the recommended hours night rest (7-8) can lead to a change in your hormones?
These hormones – leptin and ghrelin are responsible for two key roles, your appetite and satiation. That is how often you feel hungry and how you feel after eating food.
If we get a decent night rest in the days leading up to, and the night before Christmas you give yourself a better chance of regulating these hormones in an adequate way. This will help prevent the urge to overeat!

Don’t know how to get a good nights rest? – Check out our sleep blog HERE

 

10. Enjoy yourself

Christmas doesn’t happen every day. To me, Christmas is a time of unwinding, allowing the past year to be celebrated with your close friends and family, and of course eating deliciously tasty food.
With all the above suggestions, keep in mind these are there to help you enjoy yourself while not feeling guilty the next day or week.
At the end of the day if you do overeat, 1 day out of 365 days won’t kill you! You’re human, it’s been a hard year so enjoy yourself!

Merry Christmas from Move Right EP.

 

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