I have been listening to and watching some videos from legendary strength and conditioning coach Mike Boyle. Funny man. He says if a movement looks like dog [email protected] then it probably is, so you just gotta fix it if you don’t want to pile strength of top of dysfunction which is the classic train-injure-recover a bit- train – re injure cycle some of you may know. Anyway, he put up a slide which I suppose I already knew but when it was put the way it was put, it makes you think a little about your own body and why things may have happened the way they have. Basically from the ground up and in alternating order, your joints go like this. Feet stable, Ankles mobile, knees stable, hips mobile, lower back stable, mid back mobile (thoracic spine), shoulders stable, mid neck mobile and neck stable. If you have a lack of mobility in one of the mobile joints, you will likely have a pain or problem in the joint just above or sometimes below. If you have too much movement in a joint that should be stable (e.g. lower back) then you also will likely have problems. I know it has been true for me when I think about my mid back and the recurring issues I have had there, both above and below. Both Mike Boyle and Gray Cook have elaborated greatly on this and it is not necessarily as simple as I just presented it, but as a starting point can get you thinking more about the […]
I posted last week about the Biggest Loser. The myths and misconceptions continue unabated and yeah I’m still watching….. But just so we are clear. Don’t try to trade off calories on the treadmill for the extra 20-30kgs you are wearing. You don’t have enough time to do this and you will be bored before you even burn up the proverbial drop in the ocean and or get injured in the process. So am I saying that calories don’t matter? Well Yes and No. Yes because what you think is a calorie probably isn’t and No because an excess of energy consumed WILL become stored fat. SO WHAT IS THE ANSWER THEN MR PERSONAL TRAINER!!! Don’t worry I can feel your frustration. But here it is in a nutshell- (keep in mind that these are general guidelines and may not suit your particular circumstances or need specific explanation. Consult with a professional to clarify what is right for you personally. We would be a good first contact!) Increase protein and reduce simple carbohydrate intake. Eat healthy fats. Eat a stack of vegetables always. Start moving more in general – even 4 dedicated sessions of training each week will amount to little for some genetically challenged souls when the other 98% of time is spent sitting (on the bus to work and on the seat at work all day and then on the bus again going home). Build core strength as a first priority then progress to functional strength (i.e. useful movement). After this aim to be progressive in your strength […]
Hi all, just letting you know that here at best practice we are continually trying to update and improve what we do. Case in point, the Functional Movement Screen. Whilst we have always done a comprehensive assessment for clients before training, this new system, used widely around the world now, is a very simple yet incisive tool for identifying weak links in the base moves we need to make in day to day living. All of us here are learning this system now and it will be part of our assessment process very soon. For existing clients expect to be put under the microscope soon and for new clients coming, look for the most comprehensive pre-program exercise assessment there is. This system was developed by renowned physical therapist, Gray Cook. The beauty of it, is it’s simplicity and practicality. Have a glance at it here and let me know what you think. It is used widely by athlete conditioning coaches and is now becoming widespread in it’s use for the average person starting an exercise program.