Momentum Exercise Physiology

07/12/2025

Reminder that our health isn’t just physical, sometimes it’s grounding yourself, breathing ocean air and spending time with your people 🌊

24/10/2025

Ankle & Foot rehab

Some eversion is completely normal, in fact - we need it. But too much can create pain and instability. Unfortunately, this has been the case for one my long term clients. Brenden has recently begun using ankle and foot orthoses, so we are focusing on strengthening up the entire foot and ankle complex.

Here’s some examples of the progression we have followed;

1️⃣ Big toe band resisted flexions
2️⃣ Towel scrunches
3️⃣ Calf raises with big toe in extension
4️⃣ Assisted ballerina squats
5️⃣ Assisted penguin marches
6️⃣ Sideways sled drags
7️⃣ Sled pushes - before & after cueing through the big toe

The goal: strengthen the foot, calf, and ankle, retrain movement patterns, and build a stable foundation for pain-free movement.

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If you, or someone you know is dealing with pain or injury. Send a DM today, we're here to help 📩

07/09/2025

38 today 😊
Felt like sharing a bit of life / fitness advice to celebrate

🎉

05/02/2025

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30/01/2025

Here’s how lifting weights changes your body.💪

22/01/2025

Surf the Force-Velocity Curve 🌊🏋️‍♂️

Ever heard of the force-velocity curve? It’s a fancy way of saying your muscles can work in different ways depending on how heavy the weight is and how fast you move it. Understanding this curve can help you train smarter and build strength, speed, and power like never before.

Let’s break it down:
The force-velocity curve shows the relationship between force (how heavy) and velocity (how fast):

🏋️‍♂️ High Force, Low Velocity: Think heavy lifts like squats or deadlifts at 90–100% of your 1RM. Slow and steady, but building pure strength.

🏃‍♂️ Low Force, High Velocity: Explosive movements like sprints or plyometrics. Light load, maximum speed!

⚡️ In the Middle: Olympic lifts, jump squats, and medicine ball throws. These blend strength and speed for power.

Why should you "surf the curve"? 🌊
If you only train one part of the curve, you’ll leave gaps in your performance. For example:

Only lifting heavy? You’ll be strong but slow.

Only doing plyos? You’ll be fast but lack the strength to apply that speed effectively.

By hitting every part of the curve, you’ll:
✅ Build strength AND speed.
✅ Improve athletic performance.
✅ Reduce the risk of injury by making your body more well-rounded.

How to start surfing the curve:
1️⃣ Max Strength (85–100% 1RM): Deadlifts, squats, bench press.
2️⃣ Strength-Speed (60–85% 1RM): Olympic lifts, sled pushes.
3️⃣ Speed-Strength (30–60% 1RM): Jump squats, medicine ball throws.
4️⃣ Max Velocity (

16/01/2025

Here’s how strength training can improve running performance. 🏃💪

08/01/2025

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01/01/2025

🏃‍♂️ What Type of Cardio Should You Do? 🏃‍♀️

Choosing the right type of cardio depends on your fitness goals, whether it’s building endurance, improving performance, or enhancing recovery. Here’s a breakdown of some key approaches:

💙 Zone 2 Training (Aerobic Base):
Low-intensity, steady-state cardio that improves fat utilization, aerobic capacity, and overall endurance. Ideal for long-duration efforts and recovery, it’s a cornerstone for endurance athletes and anyone aiming to build a strong cardiovascular foundation.

🔥 Threshold Training:
Performed at or near your lactate threshold, this type of cardio builds sustainable speed and endurance. It’s perfect for those aiming to improve race pace, whether you’re training for a 5K, triathlon, or swimming event.

⚡ Interval Training:
High-intensity bursts alternated with periods of rest or active recovery. This enhances anaerobic capacity, speed, and power while providing time-efficient fitness gains. Great for athletes in explosive sports or those with limited training time.

💡 How to Decide?
Building Endurance / General fitness? ➡️ Focus on Zone 2.
Improving Race Performance / Athletic performance? ➡️ Incorporate threshold work.
Maximizing Fitness in Less Time? ➡️ Add intervals.

26/12/2024

24/12/2024

🎄 Merry Christmas from Momentum! 🎄

As the year comes to a close, we want to take a moment to thank each and every one of you—our incredible community, clients, and supporters—for making this year so special.

Your trust, hard work, and commitment to growth inspire us every day. Together, we’ve achieved so much, and we can’t wait to see what we’ll accomplish in the year ahead!

May your holiday season be filled with love, laughter, and plenty of moments to recharge and reflect. Here’s to a Merry Christmas and an amazing new year ahead!

From all of us at Momentum, thank you for being a part of our journey. ❤️