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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.


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


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.


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


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


More Information


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

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



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



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


  • 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



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.


How to get the most out of your training

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5 easy ways you can add exercise into your day

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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



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

Top 10 ways to Stay Active at Home

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

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

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

Found these tips helpful?

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

Move Right. Live Right.

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

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Move Right EP

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

Get in Touch

Contact Us



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

How to know if you’re training hard enough

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

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

  1. Intensity

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

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

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

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

  • Frequency

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

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

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

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

  • Lifestyle variables

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

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

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

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

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

Move Right. Live Right.

Move Right EP

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

Get in Touch

Contact Us



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

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

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

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

Why is this?

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

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

More specifically the type of angle your rib cage makes! 

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

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

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

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

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

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

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

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

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

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

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





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

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

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

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

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

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

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

Move Right. Live Right.

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