I have a love hate relationship with my 30cm piece of foam. I am often heard to be screaming in pain like a banshee to have my partner run into the room with concern only to find me on my side rolling my damn ITB out. So many injuries come from short, tight muscles and adhesions and stretching will only take you so far to restore a muscles functional length.
Foam rolling involves applying pressure to specific points on your body by rolling your muscles against a firm foam roller. In the process, you use your own body weight and agility to mimic a gliding massage. The idea is to restore your muscles to their normal state, which means to make them healthy, elastic and ready to spring to action at a moment’s notice. Also known as self-myofascial release, it was once the domain of professional athletes but it has now become a normal part of everyday exercise.
This blog is quite sentimental to me as it sits in the space of realisation and acceptance of an incorrect way of thinking. It’s quite possible that many others have and still do think this way.
I feel that I’ve finally accepted I am never going to be Miranda Kerr skinny, nor am I going to make my legs long like hers either. I also realise that I’ve been given this extremely womanly body which is so strong in many ways. Now that I am embracing my curves, I feel happier than I ever have in my entire life. It’s only taken me 31 years to realise. Most of my life I have heard from others that my figure is something else, like sexy, solid, booty-licious and for a large portion of my 31 years, I have never being comfortable with taking compliments. I can now very confidentially and happily take them and embrace what others have to say about my body. It’s about loving the skin you’re in.
For too long has butter been the red headed stepchild of our refrigerator. Cast aside and vilified by the fat phobic. It’s time to educate the masses on this dead set super food! I am hoping those that follow my musings are already well aware that we now know the whole cholesterol causing heart disease thing to be bogus and that the mass media are selling our health down the river by promoting artery tearing, inflammatory, chemical shit storms like margarine and vegetable and plant oil spreads. In fact a recent study showed men eating real butter had half the risk of heart disease as those eating margarines and plant spreads. Plus check out the attached image. If ants don’t want a bar of it and go straight for the natural source there’s a good indicator!! Here’s a quick summary of why I eat a tonne of it and it features heavily in my athletes meals:
Most people are aware and have a basic understanding of the calorie expenditure formula or chart. Calorie expenditure refers to the amount of calories you consume in a day in comparison to the amount of calories you burn in a day. With reference to this formula, we understand that for effective weight loss, the calories in or consumed need to be lower than the calories out or burnt. Taking into consideration that the body also burns calories throughout the day performing necessary functions, known as your basal metabolic rate (BMR). Sadly, this calorie expenditure formula is most commonly misinterpreted, taken to extremes and misused by so many women.
Ok straight to the point – BULLSHIT. Another example of why we shouldn’t allow “abstract scientists” to read abstracts from studies and report on them. The media grabbed hold of this story, it hit television, newspapers, radio, magazine etc and spread misinformation that omega 3’s increase prostate cancer risk!
Basically what this study has shown is a link (not a cause) in men with prostate cancer and their omega 3 levels in the blood. It took data from a different study, split the men who had been diagnosed with prostate cancer into one group and men without prostate cancer into another. It was concluded that there was a 71% increase in cancer in the men who had the higher levels of omega 3 in their serum.
During the recent seminar series the question has popped up several times “What do you think of occlusion training?” so let’s have a look at that this week.
What is occlusion training?
Occlusion means “An obstruction or closure of a passageway or vessel”. In terms of training the obstruction comes from a tight band, tourniquet (yes like a junkie), or cuff wrapped around a muscle as close to the origin as possible to restrict the blood flow. So for example if training legs you may wrap around right up near the groin, for biceps or triceps you wrap the upper arm as close to shoulder as possible etc.
After spending a lot of time working with females, most of whom train for one thing or another and looking at many many hormone panels it has really blown me away just how little the average female seems to know about their hormones. Especially as they relate to the menstrual cycle. This article will be a bit of an insight as to what is going on inside a healthy females body, why, and how to manipulate your diet and exercise to make use of the hormonal see saw. I would love this to become common knowledge instead of anytime the term “period” is used we try to block our ears.
It is important to remember there is no “normal” cycle. So long as it’s regular that is the main thing. Some women have a cycle that last 26 days, some 30, some 31 etc etc with the average cycle being thought of as 28 days. I will focus my numbers based on this.
It makes perfect sense to everyone that getting up off the couch and flooding your body with freshly oxygenated blood is GOOD for you… But did you know the benefits of training outdoors are not just physical?
For some people, the thought of setting an alarm even earlier than they already do, to get outdoors and do some exercise outside before work is HORRID! But don’t be so quick to fob off good the ol’ outdoor morning cardio…Apart from obvious health benefits, there are some incredible mental benefits too!
As the weather gets colder and daylight is shorter we can be more prone to catching the flu! Just because we aren’t “shredding for stereo” or parading around in a bikini doesn’t mean we should neglect our health!
Here are a few easy ways I personally use to prevent catching a cold and keeping healthy in the winter months.
Focus on the core and compound routines – strength training- leg workout
When it comes to strength training, building muscle mass, and losing body fat mass, there are a number of stories out there, and every person you ask has an opinion. Is high protein low fat the best diet, should you be lifting such heavy mass, should you include cardio training (and so forth), are some of the many questions out there. But, when it comes to developing muscle mass, you want to focus on the core, and include complex exercises in to your strength training routine, in order to see the best possible results.
Core training - Your core consists of dozens of muscles; these muscles are responsible for things from holding you upright as you stand, to protecting your internal vital organs; for this reason, they have to be strong. The stronger your core, the stronger your entire body. Some great exercises you can include in core training include: - Planks (frontal and oblique). - Ball crunches, side crunches, oblique crunches, reverse crunches. - Push ups and pull ups. These are some of the hundreds (or more) exercises to include in your strength training regime, when it comes to developing the core. The stronger your core, the slimmer your frame, and the more development you are going to notice, when it comes to lifting.
Compound exercises - Another aspect to consider when developing your strength training, is to work with your own body weight, in the form of compound exercises. Some of the most common exercises include: push ups and pull ups, dips, lunges, full body squats, and similar exercises where you are basically using your own body weight for building muscle. Not only that, these exercises allow you to focus on more than one muscle group at a time, meaning you can do less (time), and still see optimal results when you are trying to develop muscle mass. If you would like to build more muscle, you can include dumbbells, barbells, ankle weights, or weight plates, to make these exercises more challenging as well.
Include cardio - Cardiovascular training should also be a part of your strength training regime. Since you are not trying to lose weight (for the most part), but want to put on muscle mass, you want to focus on slower speeds, and adding the highest resistance levels possible when you are doing cardio training. Also, short spurts (interval training), at higher intensity, followed by low intensity drills, are a great option for cardio. Depending on your personal goals, the amount of time you are on the bike or treadmill will vary, but 15 to 30 minutes is usually more than enough when you are focusing on building muscle mass.
There is no right or wrong way to go about strength training, since there are so many opinions and diversified opinions (from any professional you ask). But, these are a few basics to consider as you are setting up your own personal strength training, when you want to see optimal results, in a shorter period of time once you begin that training regime.
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