Body Balance Training

16/03/2022

Final game of the season!

23/02/2021

𝐀𝐭𝐭𝐢t𝐮𝐝𝐞: ⁣⁣⁣⁣⁣⁣
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The longer I work in this industry the clearer it becomes that attitude is a leading trait to reach your goals, in all aspects of life; fitness, professionally and socially. ⁣
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There are plenty of gifted athletes out there with the ability to do incredible things but too often are driven by the wrong motivations and attitude. ⁣
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Clients typically start off their fitness and wellbeing journeys with loads of motivation and they become more able as they progress. But its only those with a positive, ambitious and driven attitude that see them be successful and continually reaching their ever evolving goals. ⁣
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22/02/2021

𝐁𝐚𝐥𝐚𝐧𝐜𝐞: ⁣⁣⁣⁣⁣
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Full tilt, full time. ⁣
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This was basically how I saw training in the early parts of my career. Every session was working to near exhaustion, DOMS were a neccessity for a gym session and rest days were days where I was missing out on some potential adaptations. ⁣⁣
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My view has changed dramatically over the years, with the focus now being more balanced and holistic. This ensures that myself and my clients can achieve their goals and can continue to train for the rest of their lives. ⁣
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My training now has a balance of loading, mobility, stretching, power, endurance and everything in between. I’ll never be an Olympic gold medallist, or break a world record sprinting, but i’ll be in above average shape, move freely and not live in a state of constant exhaustion and pain.
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21/02/2021

𝐈𝐬𝐨𝐦𝐞𝐭𝐫𝐢𝐜 𝐁𝐚𝐜𝐤 𝐄𝐱𝐭𝐞𝐧𝐬𝐢𝐨𝐧: ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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With the last post explaining how the Jefferson curl lengthens and mobilises the spine. This exercise does the polar opposite. ⁣
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This is a great posterior chain exercise that you can load easily and safely. A strong set of glutes and a strong lower back = a healthy and happy back. ⁣
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It creates a perfect braced environment to keep your spine safe, and the neutral spinal position means that the load is distributed across the whole posterior chain.⁣ Well worth adding in to your training!
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16/02/2021

𝐒𝐞𝐭 𝐁𝐚𝐜𝐤𝐬: ⁣⁣⁣⁣
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We have all seen the graphs that show is progress is never linear. We have gains, regressions and even plateaus. ⁣
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The key part of every journey is to take the good with the bad. The ups with the downs. Learn from any setbacks and make sure they don’t happen again. ⁣
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No professional or expert in their field, be it athlete, CEO, doctor or accountant has had an easy ride.

The ones with the most successes usually have suffered an equal amount of failures. They learned and adapted quickest and always have the best stories to tell. ⁣
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Learn, adapt and keep moving forward.
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15/02/2021

09/02/2021

𝐅𝐞𝐚𝐫𝐬... ⁣⁣⁣⁣⁣⁣⁣
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Fear is a massive limiting factor for all athletes when it comes to progress. ⁣
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As I’ve previously mentioned, in the rehab world, clients become too afraid to lunge or squat after a knee injury, too afraid to lift after a back injury, or too afraid to do anything after reading some mumbojumobo online. ⁣
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Someone on a weight loss journey becomes to afraid to eat out side of their diet parameters and live a normal/comfortable life, even though one or ten cookies wont hurt anyone in the long run.⁣
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In youth development I see a big fear in loading. Every time I ask a youth to do a rep with a challenging weight their response is "I can't". Two minutes later they have just repped out 15-20 reps. ⁣
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In endurance sports there is a fear to push the boundaries. Any endurance athlete will know what pace they can or cannot hold for a duration of a race, but rarely do they push that boundary. ⁣

10/10/2020

𝐇𝐚𝐛𝐢𝐭𝐬: ⁣
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One of the hardest things for clients to create, but by far the most effective. ⁣
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Often we hear that clients aren't 𝘤𝘰𝘮𝘮𝘪𝘵𝘵𝘦𝘥 or don't have the 𝘮𝘰𝘵𝘪𝘷𝘢𝘵𝘪𝘰𝘯 to keep going through tougher times of their fitness journey. ⁣
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But if we create positive habits, whether that be training habits, good food, mobility routines, or rehab exercises...those tough moments become less and less and progress is more consistent. ⁣
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For me I have make sure that every day I do an activity. I don't mind if its gym, yoga, rugby, swimming, golf or a hike. But every day has to have at least one activity. That way my activities will positively effect my food choices and keep the emotions in check! ⁣
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Find your positives and make them a habit not a chore. ⁣
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29/09/2020

Adaptability is something that applies to both coach and client. ⁣⁣
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I am all for having a detailed training plan. But sometimes clients are not physically/mentally/emotionally able to do those sessions, to count the calories. Sometimes we need to deviate from the plan in order to get the best out of the client.⁣
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Its important to keep the context of what your trying to achieve within you global picture. But also, we often get daily niggles which means that something that we planned last week might not be possible to do. ⁣⁣
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Often in my field clients with injuries get flare ups and unexplained symptoms. Which means we have to do a full u-turn on the planned session but still keep them moving towards their goals, and I still provide value to them and their sessions. ⁣⁣
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17/08/2020

𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬: ⁣⁣⁣⁣
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This is something I feel that all clients strive for, but very rarely appreciate. Often we are too eager to set another goal, to dive into the next challenge. ⁣
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Being slightly more pain free, adding an extra 1% of load, or being able to move more freely are all wins that are worth celebrating. ⁣
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When I worked in a clinical setting, I would have clients coming in who have suffered from chronic pain of some sort. Post treatment they would complain about still feeling a "slight pinch". Take the wins and move onto the next day and keeping moving in the right direction.⁣
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13/10/2019

Always struggled with some terrible ankles and lower limb tightness. This is how I like to release the tension I feel, improve maintain my ROM.

18/09/2019

Presenting yesterday to the team about the testing system and how we can use it across the whole clinic🏃🏋️‍♀️🏌️🏊‍♀️🚴‍♀️🤼

23/04/2019

Facepulls:
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If you have been following the trend of shoulder releases recently then the next stage is to start strengthening your shoulders.
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If you have any shoulder issues, discomfort or imbalances this is my go to. ------------------------------------------------------------------------------------------------
It's a great exercise to get the rotator cuff and posterior shoulder working well. It's awesome as a rehab exercises but also very easy to load so progression is easy to do!
Watch how your shoulder and postural health change as you get stronger with this movement. ------------------------------------------------------------------------------------------------
Top tips:
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1. No ego. If you start with a weight that's too heavy you start to compensate with your head movement forward and placing stress on the neck and trap activation, as well as leaning back and arching the lower back. Keep your spine neutral, braced and strong. ------------------------------------------------------------------------------------------------
2. Make sure you use an over hand grip with the band or cable, and aim to get your thumbs to your ears. ------------------------------------------------------------------------------------------------
3. Big focus on squeezing your shoulder blades together at the top of the movement.
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.3

14/04/2019

Cannot recommend doing this enough with a massage ball.

Getting the ball into the rotator cuff complex and posterior shoulder.

It feels great it and will help with a whole host of shoulder issues you may be experiencing!

Top tips:

1. Take your time, and look for the areas of restriction.

2. Try adding small movements into the shoulder, internal/external rotation, mini abduction/adduction.

3. Breath and work through the painful areas.

01/04/2019

Shoulder mobility continued!

This is a great way to stretch through the lats and triceps and to improve your over head position.

Key points

1. Don't let your lower back and pelvic tilt compensate for your lack of thoracic mobility! Keep abs and glutes engaged!
2. Try and be in this position for 2+ minutes