Corrective Exercise & Strength Coach

31/08/2022

And that’s a wrap on a ripper year of footy for the . We fell just shy of finals in the 2’s and made the elimination final for the seniors. After the club not winning a game last year it’s been an incredible effort by a lot of people. Good luck to the senior girls in their GF Sunday
My first full year of footy in some 15yrs was incredibly fun. Certainly can’t move as quick and the knocks sure take a bit longer to get over but had an absolute ball with a ripper club. Hands on knees to suck em in and re set for next year…..
Thanks to and also .creative for the pics 🙌🏿🙌🏿.
Extra special thanks to the skipper for putting up with my winging body and time away ❤️❤️ and also and Deano for sponsorship. 🙌🏿

29/08/2022

2 ball Swiss ball horse stance. Very advanced core stability exercise. The horse stance exercise is great for stabilisation of the lower back.
Best to start on the floor, then if you’re confident and can do the form correctly move to one ball and then two.

02/08/2022

What I think all women (and their trainers) should know about exercising on their cycle.
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I was pretty exhausted leading up to and during my period last week, instead of pushing through I decided to sync my exercise with my cycle.
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Did you know our cortisol (stress hormone), metabolism and nutritional needs change throughout our cycle.
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What’s happening in the week leading up to our period?
▪️We are high in progesterone so heavy lifting isn’t ideal here. Our joints ligaments and tendons are more lax so injury is more likely to occur.
▪️Estrogen and testosterone begin to drop, so our energy for doing high intense workouts can also.
▪️Our calorie needs go up, but so does our metabolism, so we may eat more but will use more as fuel. We fatigue faster and need more time to recover.
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What to focus on in the week leading up and during our period?
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▪️Restorative exercise! Light corrective exercise, stability work, yoga, pilates, walking.
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There’s no point depleting yourself further leading to higher occurrence of PMS, period pain and other hormonal symptoms.
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You do still want to be moving your body so your energy (in particular your Liver Qi as this is in change of your menstruation) keeps moving and actually helps your period to flow.
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If we cycle sync, we exercise with our natural hormone rhythms and will get better results + feel better for it!
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If you suffer from estrogen dominance, like so many women do (fluid retention, bloating, breast tenderness, headaches, heavy painful periods) then high intense exercise all cycle may be detrimental.
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I love that my trainer educates me and adapts my workouts depending on where I am in my cycle and how I’m feeling.

Would love to know what exercise you feel like doing in that week leading up to your period? 💛

02/08/2022

28/07/2022

The difference of one mobility session with . It’s vital to look at what joints are restricted and do what you can to get those joints mobile before loading takes place.

24/07/2022

What a great day for the footy club and more importantly this on playing 300 senior games for the club.
His commitment is to the club has been incredible and it’s a testament to himself. For a bloke 60kg ringing wet and to only miss a handful of games is phenomenal.
and I got to play our first and 50th senior games together so for me, it was a huge privilege to be back playing for his 300th. and I had the honour to chair the great man off after an amazing win. Congrats again mate. 🙌🏿🙌🏿🐯❤️

18/07/2022

Crazy results in less than 5mins.
In the first pic max dorsiflexion is 10degrees - 5mins later with some band mobilisations and manual therapy he gets to 43degrees. Huge difference
It’s really important to first increase ROM (range of motion) before working the joints. Your clients will get much better results with less chance of pain.
is training to compete back on the events later this yr.

14/07/2022

After a recent surfing accident in the Ments where partially torn his MCL and was unable to work or surf, we have him back with no pain….
Here we are doing a Copenhagen plank to strengthen the adductor Magnus which connects to the top of his MCL. This is very much a regressed version as you don’t want to load the tissues too much too early. If you have a close look at his face, I’m not sure if he is about to laugh or 😢 with this exercise.
Keep up the good work

29/03/2021

Ya gotta check this joint out if you’re ever up that way.
Unbelievable spot, epic crew and amazing accomodation. Cheers for the epic times.

30/08/2020

When going on a little surf trip, pack the essentials
@ Royal National Park

14/05/2020

It’s great having the opportunity to break down and barriers in the
This is the first time stood in a let on squat on one (albeit assisted) I think you will agree it is a great achievement 💪

30/04/2020

Remember in times like these - it’s vital to keep your balance.

👍👌🏿

18/04/2020

Hanging for waves here in the east. It’s getting desperate

Let us surf PLEASE....

🙏🙏🙏

27/10/2019

With the big dawg channeling his inner before the world champs tomorrow.

went on to win the world champs two weeks in Kona so we thought, why not copy the best and 🙏 for a similar result with - good luck bro. The hard works in the bank, enjoy the day. 🙏💪💪👌🏿

🏊‍♀️ 🚲 🏃‍♀️

16/10/2019

And she is off ready to rumble and complete the annapurna marathon .

It’s been great working with to get her back to a level a running which she feels comfortable to do this exhausting event.

Everything has gone smoothly in the gym and her run and swim training with has all been ticked off.

is doing this event in the hope to bring more awareness around premature births and also supporting and raising funds for

We all@wish you the best of luck Roz. 💪🙏🔥👌🏿🍀

19/09/2019

At the end of the day I don’t think it really matters what protocol you believe is best. To me, the most important thing is client satisfaction and results no matter what approach is taken. It’s really heartening getting these txts from clients knowing they can go back to
doing what they ❤️ pain free. 👌🏿

The 🔑 here for Jack was getting his movement control patterns correct. Sub acromial impingement was a big one and can certainly impede anything that requires arms going over head like serving or overhead volleys for tennis players and many other movements in sport or the workplace.

Thoracic mobility and spinal extension is also vital for the shoulder complex.

What’s holding you back from doing what you ❤️