03/09/2019 Fix The Feet Wiggle Fix The Feet Wiggle Take a close look at your squat, or someone else's. Have a look at the feet. Are they wiggling around? This would suggest an inefficient squat. As fun as the feet wiggle sounds, you don't want to move around at all during your squat. The perfect squat would literally just be straight up and down. When I start looking at the intricate details of someone's squat, the feet are always a go-to focus of mine.
Fix The Feet Wiggle Take a close look at your squat, or someone else's. Have a look at the feet. Are they wiggling around? This would suggest an inefficient squat. As fun as the feet wiggle sounds, you don't want to move around at all during your squat. The perfect squat would literally just be straight up and down. When I start looking at the intricate details of someone's squat, the feet are always a go-to focus of mine.
03/03/2019 Fix Your Posterior Tilt In Your Squat Fix Your Posterior Tilt In Your Squat If your squat looks like your hunched forward, and your back has rounded out, you have a posterior tilt. There's room for a small movement in your squat where the lumbar portion of your spine rounds out (also known as a butt-wink (lol, butt-wink, I know right?!)). But, if it's excessive (like the picture attached to this blog), then we need to fix that before you do yourself some damage. It also doesn't lend itself to a strong position to squat heavy with.
Fix Your Posterior Tilt In Your Squat If your squat looks like your hunched forward, and your back has rounded out, you have a posterior tilt. There's room for a small movement in your squat where the lumbar portion of your spine rounds out (also known as a butt-wink (lol, butt-wink, I know right?!)). But, if it's excessive (like the picture attached to this blog), then we need to fix that before you do yourself some damage. It also doesn't lend itself to a strong position to squat heavy with.
02/13/2019 Stop Working Out So Hard Stop Working Out So Hard I get it. No pain, no gain! That is true, to a certain extent. But, the body can only take so much. It doesn't have to be complicated. Most of you reading this aren't elite athletes, and I certainly am not (hard to believe right?!).
Stop Working Out So Hard I get it. No pain, no gain! That is true, to a certain extent. But, the body can only take so much. It doesn't have to be complicated. Most of you reading this aren't elite athletes, and I certainly am not (hard to believe right?!).
02/01/2019 Question Everything: Put It Into Context, Part II Question Everything: Put It Into Context, Part II A simple logic that should be applied to most things. Part I had quite the positive response. Here's part II to how you should question everything.
Question Everything: Put It Into Context, Part II A simple logic that should be applied to most things. Part I had quite the positive response. Here's part II to how you should question everything.
12/06/2018 Your Willpower is Poor at Best Your Willpower is Poor at Best You have weaknesses. You know them. We all have these weaknesses. Recognise them, accept them, and don't let them stop you progressing to your goals. Try some of these ideas to reign yourself in, regardless of your goal.
Your Willpower is Poor at Best You have weaknesses. You know them. We all have these weaknesses. Recognise them, accept them, and don't let them stop you progressing to your goals. Try some of these ideas to reign yourself in, regardless of your goal.
11/04/2018 1 Year On: My Food Journey 1 Year On: My Food Journey Last year in March I injured my back. I decided to change my focus because of this and started to experiment with food.
1 Year On: My Food Journey Last year in March I injured my back. I decided to change my focus because of this and started to experiment with food.
02/27/2018 The Deadlift The Deadlift The Deadlift is the greatest lift there is. There's nothing more primal than picking up a big ole weight. With my background in Powerlifting, I have quite the bias opinion. I do believe that it should be a staple in most people's workouts. But, people will often hold back on the deadlift and question spine safety. Follow these guidelines to stay as safe as you can and utilise what I think is one of the best exercises out there.
The Deadlift The Deadlift is the greatest lift there is. There's nothing more primal than picking up a big ole weight. With my background in Powerlifting, I have quite the bias opinion. I do believe that it should be a staple in most people's workouts. But, people will often hold back on the deadlift and question spine safety. Follow these guidelines to stay as safe as you can and utilise what I think is one of the best exercises out there.
02/09/2018 6 Reasons Why You're Not Losing Fat 6 Reasons Why You're Not Losing Fat It's the goal of pretty much everyone I see in the gym. Losing fat. On paper, it's straight forward. Practical application on the other hand... Well, it can be quite impractical. Here are 6 reasons as to why you may not be losing fat.
6 Reasons Why You're Not Losing Fat It's the goal of pretty much everyone I see in the gym. Losing fat. On paper, it's straight forward. Practical application on the other hand... Well, it can be quite impractical. Here are 6 reasons as to why you may not be losing fat.
01/28/2018 Being Active is not a Choice Being Active is not a Choice To think of exercise as a vocational activity is wrong. The human body was designed to work. Without it, not only will your body suffer, but your mind will too.
Being Active is not a Choice To think of exercise as a vocational activity is wrong. The human body was designed to work. Without it, not only will your body suffer, but your mind will too.
01/08/2018 New Year, New You: The Dos and Don't for Gym Newbies New Year, New You: The Dos and Don'ts for Gym Newbies I get it, it's 2018, and we want to get that journey started. It's brilliant! As much as some people turn their noses up at the 'new year, new you' crowd, I think it's a positive thing (like, come on, it is, you can't deny that). But, slow your horses there. I know we want to get right on it and sculpt away at that body, but read a few of these dos and don'ts to help you get there.
New Year, New You: The Dos and Don'ts for Gym Newbies I get it, it's 2018, and we want to get that journey started. It's brilliant! As much as some people turn their noses up at the 'new year, new you' crowd, I think it's a positive thing (like, come on, it is, you can't deny that). But, slow your horses there. I know we want to get right on it and sculpt away at that body, but read a few of these dos and don'ts to help you get there.
12/05/2017 What is Powerlifting? What is Powerlifting? Since I go on and on about it and some people still don't know what it is, I figured I'd write a blog about what Powerlifting actually is. I've been asked after doing my competitions if I had to get a tan and wear my speedos. I feel I very much need to explain what Powerlifting is, so listen up peeps.
What is Powerlifting? Since I go on and on about it and some people still don't know what it is, I figured I'd write a blog about what Powerlifting actually is. I've been asked after doing my competitions if I had to get a tan and wear my speedos. I feel I very much need to explain what Powerlifting is, so listen up peeps.
11/20/2017 Our Experience With Keto Eating Our Experience With Eating Keto Myself and my partner have been eating using a ketogenic breakdown of macros for coming up to around 2 months. We have been in only a slight calorie deficit (mine is around 200 calories at most below maintenance). This is our experience with it so far. Most people know what a ketogenic diet is. For those who don't, it's an extremely high intake of fat, a moderate intake of protein, and an extremely low intake of carbohydrates. It's strange, explaining it to
Our Experience With Eating Keto Myself and my partner have been eating using a ketogenic breakdown of macros for coming up to around 2 months. We have been in only a slight calorie deficit (mine is around 200 calories at most below maintenance). This is our experience with it so far. Most people know what a ketogenic diet is. For those who don't, it's an extremely high intake of fat, a moderate intake of protein, and an extremely low intake of carbohydrates. It's strange, explaining it to
11/06/2017 Dear Diary, Today I Lifted Some Weights Dear Diary, Today I Lifted Some Weights What did you do last workout? What about last week's workouts? What was the weight you did? Did you hit all reps of each set? Tough questions if you didn't write it all down. If you don't know, chances are slim that you are progressing. It's simple enough. We know we need to progress in the gym in order to keep the body adapting. So day-in-day-out we need to know what we've lifted.
Dear Diary, Today I Lifted Some Weights What did you do last workout? What about last week's workouts? What was the weight you did? Did you hit all reps of each set? Tough questions if you didn't write it all down. If you don't know, chances are slim that you are progressing. It's simple enough. We know we need to progress in the gym in order to keep the body adapting. So day-in-day-out we need to know what we've lifted.
10/27/2017 Our Experience with Calorie Counting Our Experience with Calorie Counting How do you know what you've eaten? Well, by tasting it and seeing it. Thanks Sherlock. But, what about the nutritional content of the foods? In particular, the 'macros'. Knowing this will put you one step ahead of the game for creating a calorie deficit (fat loss/muscle retention) or calorie surplus (muscle gain/minimising fat gain).
Our Experience with Calorie Counting How do you know what you've eaten? Well, by tasting it and seeing it. Thanks Sherlock. But, what about the nutritional content of the foods? In particular, the 'macros'. Knowing this will put you one step ahead of the game for creating a calorie deficit (fat loss/muscle retention) or calorie surplus (muscle gain/minimising fat gain).
10/16/2017 How Do You Grip The Bar For Your Bench Press? How Do You Grip The Bar For Your Bench Press? With your hands? Well, of course. Have you ever thought how you grip the bar might change how you bench? Even the placement in your palm will affect how efficiently you bench. Have a read on and see how.
How Do You Grip The Bar For Your Bench Press? With your hands? Well, of course. Have you ever thought how you grip the bar might change how you bench? Even the placement in your palm will affect how efficiently you bench. Have a read on and see how.
10/08/2017 Our Experience With Intermittent Fasting Our Experience With Intermittent Fasting It has been all the rage for the past few years, especially the 5:2 version. My partner and I have now been intermittent fasting now for around 2-3 months. We have been using the 16:8 protocol. It has many positives, which I believe (for us two of course) heavily outweigh any of the negatives. Read on to see how we've been getting along with it and our personal experience with it.
Our Experience With Intermittent Fasting It has been all the rage for the past few years, especially the 5:2 version. My partner and I have now been intermittent fasting now for around 2-3 months. We have been using the 16:8 protocol. It has many positives, which I believe (for us two of course) heavily outweigh any of the negatives. Read on to see how we've been getting along with it and our personal experience with it.
09/29/2017 How Do You Track Progession? How Do You Track Progression? This is a really important question. If you want fat loss or muscle gain, or a combination of both, you'll want to know you're heading in the right direction. If not, a change of tact would be advised. Track progression down the line, did that change work? And so forth, this is how you're going to get those results you want.
How Do You Track Progression? This is a really important question. If you want fat loss or muscle gain, or a combination of both, you'll want to know you're heading in the right direction. If not, a change of tact would be advised. Track progression down the line, did that change work? And so forth, this is how you're going to get those results you want.
09/28/2017 Good Days and Bad Days Good Days and Bad Days What you can do today will be different from what you can do any other day. Sometimes you are at your best, smashing out your workout as if you are some sort of Olympic athlete. Sometimes even your warm up is knackering you and you feel like everything you've done leading up to this workout, all that effort, has been a waste! Fear not friend, everyone's fitness adventure is a roller coaster, full of ups and downs. Sometimes even a loop the loop.
Good Days and Bad Days What you can do today will be different from what you can do any other day. Sometimes you are at your best, smashing out your workout as if you are some sort of Olympic athlete. Sometimes even your warm up is knackering you and you feel like everything you've done leading up to this workout, all that effort, has been a waste! Fear not friend, everyone's fitness adventure is a roller coaster, full of ups and downs. Sometimes even a loop the loop.
09/21/2017 Age is Just a Number Age is Just a Number When you picture someone who is 'old', what comes to mind? Zimmer frames, hunched backs, scuffling feet and slowly moving could be a few things that someone might think of. These things can very avoidable. You need to start now if you want to reduce the chances of becoming 'old'. If you already have grown 'old', it's not too late.
Age is Just a Number When you picture someone who is 'old', what comes to mind? Zimmer frames, hunched backs, scuffling feet and slowly moving could be a few things that someone might think of. These things can very avoidable. You need to start now if you want to reduce the chances of becoming 'old'. If you already have grown 'old', it's not too late.
09/18/2017 Those Small Weights Will Make You Strong Those Small Weights Will Make You Strong Don't turn your nose up at the 1.25kg and 2.5kg weight plates. Too many times people that I've trained will look at them and think they are pathetic weights to add. Those are the weights that will allow you to progress. Progression is what will make you strong and bust through personal bests, get stronger, healthier and achieve.
Those Small Weights Will Make You Strong Don't turn your nose up at the 1.25kg and 2.5kg weight plates. Too many times people that I've trained will look at them and think they are pathetic weights to add. Those are the weights that will allow you to progress. Progression is what will make you strong and bust through personal bests, get stronger, healthier and achieve.
09/14/2017 Question Everything: Put It Into Context Put Everything Into Context A simple logic that should be applied to most things, especially fitness and nutrition related. Straight forward advice here. Fitness is good for you, yes. Eating healthily is good for you, yes. But put into the wrong context, and those things become detrimental to your health. Here are some examples where things swing from one end of the spectrum, to the other, depending on the context.
Put Everything Into Context A simple logic that should be applied to most things, especially fitness and nutrition related. Straight forward advice here. Fitness is good for you, yes. Eating healthily is good for you, yes. But put into the wrong context, and those things become detrimental to your health. Here are some examples where things swing from one end of the spectrum, to the other, depending on the context.
09/09/2017 3 Practical Methods to Gain Muscle 3 Practical Methods to Gain Muscle It should be in everyone's interest to look to gain muscle. It contributes to metabolism. An increased level of metabolism will make it easier to keep fat off. Not only this, but muscle will help keep a good posture, increase longevity, make functioning on a day to day basis easier and a plethora of other positive outcomes. Here are some basic, straight forward points to make sure you are going in the right direction.
3 Practical Methods to Gain Muscle It should be in everyone's interest to look to gain muscle. It contributes to metabolism. An increased level of metabolism will make it easier to keep fat off. Not only this, but muscle will help keep a good posture, increase longevity, make functioning on a day to day basis easier and a plethora of other positive outcomes. Here are some basic, straight forward points to make sure you are going in the right direction.
08/25/2017 Injuries Are Really Annoying Injuries Are Really Annoying This is not new. This is just what I am currently experiencing. I hate injuries. They stop you from doing what you want to do. I'm trying to be positive and learn from all of this, and find myself new goals. Despite what some people think, personal trainers/coaches/athletes all go through this. A lack of positivity happens to everyone, even those that are really positive.
Injuries Are Really Annoying This is not new. This is just what I am currently experiencing. I hate injuries. They stop you from doing what you want to do. I'm trying to be positive and learn from all of this, and find myself new goals. Despite what some people think, personal trainers/coaches/athletes all go through this. A lack of positivity happens to everyone, even those that are really positive.
08/19/2017 Creating a Mind-Muscle Connection Creating a Mind-Muscle Connection Say what? A mind-muscle connection? Move the damn weight! Yeah, kind of. But, if you really want to improve, let's take a look at this, as lots of people miss out this important aspect in the gym.
Creating a Mind-Muscle Connection Say what? A mind-muscle connection? Move the damn weight! Yeah, kind of. But, if you really want to improve, let's take a look at this, as lots of people miss out this important aspect in the gym.
08/15/2017 Pelvic Positioning and Lifting Pelvic Positoning and Lifting We often hear about a neutral spine. The easiest way I find to get someone into neutral better, is by teaching them how to move their pelvis (no, not salsa dancing) and this will correct their spine, making for safer lifts. So, first of all, what's a neutral spine? A neutral spine will differ from individual to individual. We all have a natural curvature through our spinal column. It will look somewhat like an S when we look at it on profile.
Pelvic Positoning and Lifting We often hear about a neutral spine. The easiest way I find to get someone into neutral better, is by teaching them how to move their pelvis (no, not salsa dancing) and this will correct their spine, making for safer lifts. So, first of all, what's a neutral spine? A neutral spine will differ from individual to individual. We all have a natural curvature through our spinal column. It will look somewhat like an S when we look at it on profile.
08/08/2017 How to Set Up for the Squat How to Set Up for the Squat Do you have a routine for getting underneath the bar and hitting those squats? Or do you just not look forward to leg day, get yourself in the squat rack and get out of there as quick as possible? I'm going to say that most people opt for the latter. I get it, leg days are tough, the majority of people don't want to do them. The next day is a struggle. If you drop something you need that day, it can get picked up in 2 days time. Sitting on the toilet requires a
How to Set Up for the Squat Do you have a routine for getting underneath the bar and hitting those squats? Or do you just not look forward to leg day, get yourself in the squat rack and get out of there as quick as possible? I'm going to say that most people opt for the latter. I get it, leg days are tough, the majority of people don't want to do them. The next day is a struggle. If you drop something you need that day, it can get picked up in 2 days time. Sitting on the toilet requires a
07/30/2017 3 myths that need to be put to sleep My god. You mean these myths are still going around?! Yes. I still get here these in the gym. It doesn't help when there are still magazines and celebrities endorsing these. So I want to put 3 of the main ANNOYING myths that are still being perpetuated today! Myth #1: WOMEN SHOULDN'T LIFT WEIGHTS!!!! OH MY GOD, YES YOU SHOULD, LIFT THEM AND LOSE FAT AND GET STRRRRRONG!!! This is OLD, OLD, OLD NEWS! You are not going to look like Arnie if you pick up a heavy weight. Your veins aren't going to
My god. You mean these myths are still going around?! Yes. I still get here these in the gym. It doesn't help when there are still magazines and celebrities endorsing these. So I want to put 3 of the main ANNOYING myths that are still being perpetuated today! Myth #1: WOMEN SHOULDN'T LIFT WEIGHTS!!!! OH MY GOD, YES YOU SHOULD, LIFT THEM AND LOSE FAT AND GET STRRRRRONG!!! This is OLD, OLD, OLD NEWS! You are not going to look like Arnie if you pick up a heavy weight. Your veins aren't going to
07/25/2017 The importance of knowing how you're moving in the gym Do you know you are lifting correctly? Regardless of yes or no, how do you know? These are important questions. Lifting correctly can be the difference between getting injured or staying healthy, it can also be the difference between getting a heavier PB or failing to complete the lift. So how do we know if we are lifting correctly?
Do you know you are lifting correctly? Regardless of yes or no, how do you know? These are important questions. Lifting correctly can be the difference between getting injured or staying healthy, it can also be the difference between getting a heavier PB or failing to complete the lift. So how do we know if we are lifting correctly?
07/13/2017 3 practical methods to lose fat weight The most common question I ever get asked is, "How do I lose weight?". Let's make that a better question and ask "How do I lose fat weight and how do I retain muscle weight?". Here are 3 of the most practical methods to do just that.
The most common question I ever get asked is, "How do I lose weight?". Let's make that a better question and ask "How do I lose fat weight and how do I retain muscle weight?". Here are 3 of the most practical methods to do just that.
