The MVMNT Plan

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The MVMNT Plan

We are dedicated to helping individuals take control of their health and well-being.

With a focus on evidence-based techniques and personalised treatment plans to help clients to manage injuries, optimise performance, and improve overall movement.

12/08/2024

🤔 How do we get our clients the rehab results that they've never been able to get anywhere else?

The short answer, The MVMNT Plan was set up from the beginning to enable us to deliver the service that our clients needed to get the results they haven't been able to get from traditional allied health. Not a service that relies on a high turn over of sessions per day.

That means our exercise physiology coaching services are set so we can:
👉🏻 get to know our clients beyond just their injury
👉🏻 thoroughly assess each person with the latest technology, so we aren't guessing!
👉🏻 design exercise programs that incorporate their rehab and their fitness goals
👉🏻 provide them the support they need outside of sessions
👉🏻 be their coach - provide the support, guidance and expertise that they need, when they need it

Successful rehab is more than just heat pack and exercises on a piece of paper.

If you've tried that and it hasn't worked - head to the link in our bio and book your FREE MVMNT Plan Consult to find out how we can get you the results you deserve 👉🏻

29/03/2024

Are these claims based in science? 🧪⁠
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Well, not exactly… ⁠
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But does it accurately illustrate what I’ve observed after working with hundreds of clients in my own business and in the community over the past 12 years?⁠
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YES!⁠
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Loss of physical capacity is the gateway to aging poorly and a lower quality of life.⁠
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Think about it… ⁠
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How often do you see people retire from work only to age a decade in a single year just because they become stagnant?⁠
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How quickly have you seen previously vibrant elderly people fade away after an injury that immobilises them? (think hip fracture)⁠
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On the flip side, how inspiring is it to see those who are 70+ years old pushing wheelbarrows full of soil in the morning and then playing wheelbarrows with their grandkids in the afternoon?⁠
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Or late middle-aged parents making their kids sweat because they don’t want to lose a foot race in front of their friends.⁠
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Physical capacity, the ability to do hard things with your body, is the key to living a long, healthy life without compromise.⁠
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24/03/2024

🧐 WHAT DOES MUSCLE SHORTNESS MEAN? 💪🏻⁠
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(Part 3 of 3)⁠
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A lot of the time, we get confused about what pain is.⁠
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Pain is just a signal to us that we need to address something...it doesn’t always mean something is damaged.⁠
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We just need to learn the language that our body is communicating in.⁠
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When a muscle in our body feels short (not tight - tight is you can still move through a full range, but it just “feels tight”), you can’t move it.⁠
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That is usually from something a little more serious, like an injury, surgery...⁠
⁠..OR a long period of just not moving that muscle.⁠
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The solution for this will take a little longer,⁠
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It will require more patience, ⁠
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Your body is actually saying: ⁠
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I need you to make me stronger in the range I can move at the moment - make me feel safe there ❤️⁠
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Start slowly and build it up slowly. It’s like building trust in a new relationship.⁠
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Then soon, I’ll be ready to explore bigger ranges through mobility and stretching...⁠
⁠..as long as you promise to make those new ranges stronger, so we can keep them 💪🏻⁠
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If this sounds tricky or you feel like you need a relationship counsellor...I mean, a rehab expert—⁠
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Send me a DM 💬⁠
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21/03/2024

👴🏻 WHAT DOES MUSCLE STIFFNESS MEAN? 💪🏻⁠
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(Part 2 of 3)⁠
⁠
A lot of the time, we get confused about what pain is.⁠
⁠
Pain is just a signal to us that we need to address something...it doesn’t always mean something is damaged.⁠
⁠
We just need to learn the language that our body is communicating in.⁠
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When an area of our body feels stiff, like when we bend over first thing in the morning and we can’t reach very far because things just WON’T go there. ⁠
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Sometimes we might mistake that for something we need to avoid.⁠
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OR⁠
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We might think we OVER DID IT the day before.⁠
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We avoid moving that way, we cut back on the exercise or activity we did. Maybe we “rest” an extra day.⁠
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Then...the same thing happens 🧐⁠
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We are still stiff and moving around like tin man.
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Stiffness actually means your body just doesn’t feel ready for that range, movement, or position.⁠
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Your body is actually saying: ⁠
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Warm me up a bit first then I’ll be ready 🔥⁠
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Oh, and make sure you keep moving...maybe even move some more and more often 😉⁠
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19/03/2024

😣 WHAT IS MUSCLE TIGHTNESS TELLING YOU? 💪🏻⁠
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A lot of the time, we get confused about what pain is.⁠
⁠
Pain is just a signal to us that we need to address something...it doesn’t always mean something is damaged.⁠
⁠
We just need to learn the language that our body is communicating in.⁠
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When something feels tight, we often misinterpret this as a need to stretch that area.⁠
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That may feel good temporarily, but more often than not, the tightness just comes right back.⁠
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Tightness actually means the body feels weak in that range, movement, or position.⁠
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Your body is actually saying: Make me stronger 🏋🏻⁠

Follow for Part 2 and 3

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17/03/2024

📢 YOUR REHAB ISN’T OVER WHEN YOU THINK IT IS 🫣⁠
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Do you know that person who can never seem to get over the same old injury?⁠
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No matter how many times they go and get treatment, do a few weeks of rehab exercises...and then BAM 💥 - injured again!⁠
⁠..or is that person you?⁠
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This is more common than it needs to be.⁠
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And the fix is simple.⁠
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Rehab doesn’t stop after 6–12 weeks of rubber band and body weight exercises.⁠
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That is when it truly, actually, for real begins!⁠
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This is what we call The Rebuild Phase.⁠
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By this phase, you have (if your Rehab was done properly) healed the injured tissue. Now it’s time to make it stronger and more resilient. Fix the reason why it got injured in the first place.⁠
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AND...⁠
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Make sure nothing else gets injured as well!⁠
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If you need help with your Rehab and Rebuild send us a DM 💬 or book a consult via the link in our bio 🔗⁠
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14/03/2024

💪🏻 GO HARD OR GO HOME...OR ALMOST THEN GO HOME 😁⁠
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A recent study (link at the bottom*) has shown that it isn’t necessary to work to complete muscle failure when resistance training to get maximum muscle growth.⁠
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That goes against a lot of the common ‘knowledge’ in the body building space, where training to muscle failure was considered the best way to grow muscle.⁠
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There are other benefits, such as reducing fatigue and improving the overall quality of successive exercises.⁠
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So it’s a great option to help vary your training and to also know that you don’t HAVE to go to failure to get those gainz! ⁠
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BUT, there is a little catch...⁠
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You need to train to ALMOST failure. More precisely, within 1-2 repetitions of failure.⁠
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This means you NEED to know your RIR (Repetitions in Reserve) for the exercise you’re training.⁠
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Other studies have shown that RIR is quite accurate once you know and understand what your own muscle failure points are.⁠
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Drop a comment below if you have used RIR in your training effectively before 👇🏻 and make sure to follow if you haven’t for a video with some strategies to implement it into your training.⁠
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*https://doi.org/10.1080/02640414.2024.2321021⁠
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12/03/2024

🚩 RED FLAG

I know it would be nice if it were true...but it isn't.

The main reasons why are...

👉🏻 ZERO CONTEXT

They don't know anything about you or your pain...and to be honest, you don't know much about it either. And that's not your fault, you're not a health professional.

Without context you could be doing something that would be more harm than good.

👉🏻 QUICK FIXES NEVER WORK

There is no one size fits all fix for any pain or injury.

The reason why?

We are complex human beings, and if you've been in pain for a while, it's going to take a while and A LOT of changes to get you out of pain again.

Don't fall for these Health Professional Predators 👽

Stay safe out there!

10/03/2024

You can’t “sedentary” your way out of pain. ⁠
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Don’t misunderstand this, though; we’re not telling you to push through and ignore the pain. 🫣⁠
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We’re telling you that the pain likely won’t go away on its own if it’s already been a problem for a while. ⁠
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Chronic pain doesn’t work the same as acute pain. ⁠
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It’s not about tissue damage; it’s about your nervous system 🧠⁠
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The longer it goes on, the more sensitive your nervous system gets to pain and the greater your movement restrictions become.⁠
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That’s why stopping physical activity is such a slippery slope. ⁠
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Our advice - Don’t do it. Keep moving, and if you need help, we’re here for you.⁠
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07/03/2024

It’s hard being a beginner in the gym 🥵 ⁠
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You see everyone else doing cool things and want to get there yourself, preferably as quickly as possible! ⁠
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Our advice though is to take your time. ⁠
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This is a process you don’t want to rush. ⁠
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Right now, you’re building a foundation, setting yourself up for a lifetime of healthy habits. ⁠
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It may seem as if you’re moving slowly, but you’re making more progress than you realise! ⁠
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Taking time to master the basics will set you up for success in the long run. ⁠
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Take the time to ask questions, take it slowly if needed, and enjoy the process of becoming the best version of yourself yet. ⁠
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Are you looking to set yourself up for success and build a strong and healthy foundation to propel you into what can be the best years of your life? ⁠
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If that answer is yes, sign up for a free MVMNT Plan Consultation using the link in our bio!⁠
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05/03/2024

⏱️ Making it to the gym around a busy family schedule is hard!⁠
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You may feel like some of the other things going on in your life are of a higher priority, but none of those things will matter without your health ⚕️⁠
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I've been working in chronic disease management for over 10 years...I've seen firsthand what not prioritising your health looks like.⁠
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It looks like a lack of independence, it looks like weakness and frailty.⁠
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It feels like helplessness and a growing burden on your family, friends, and health system.⁠
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It may be hard now to make time, but I can tell you that the regret that you didn't will feel even harder!⁠
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Address

14 Heidke Street
Bundaberg, QLD
4670

Website

https://www.themvmntplan.com.au/

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