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THE FUNDAMENTAL FLAWS OF CROSSFIT

crossfit flaws rehab trainer Adelaide and Gold Coast.jpg

Dr Stuart McGill, an expert on spinal health, brought up some valid points in this article - https://www.t-nation.com/training/doctors-view-of-crossfit

Here is my opinion:

I had previously been involved in crossfit for about 4 years, mostly training myself and competing in local comps, I joined a box (cross fit gym) for 6 months and then stopped crossfit altogether. This was long before there was a box on every corner and the words “wod”, “snatch” and “kipping” were so commonly known. I’ve seen a lot of different boxes and coaches and experienced them first hand as well as from a distance. I’ve also watched many a crossfitter compete and train and the same pet hates rear their ugly heads each time.

I will keep this short, sweet & to the point…here is a list of my issues with crossfit:

  • Most boxes don’t assess an individual's movement capacity prior to throwing them in a class nor do they take a record of their previous injuries…therefore leaving them open to risk of injury! It is the coaches responsibility to ensure each individual is training to THEIR individual capacity and to keep them safe from harm.

  • Scaleable does not = safe…one size does not fit all, just because you scale a movement for someone does not mean that the particular movement or the combination of movements in a particular workout aren't harmful for that individual.

  • The programming is just as advertised, “random” - often unqualified level 1 cross fit coaches are programming wods and bunching together random movements that as a workout can place excessive load on certain structures which can lead to injury or cause repetitive strain.

  • Not having at the very least a basic Cert III Fitness Training qualification as a coach (Cert III is even far from enough in my opinion).

  • Not having a clue about the human body; motor control or biomechanics and being a coach…as a result not knowing HOW to correct someone’s form in a way that works for THEM or not having the ability to assess someone's movement capacity before they even start crossfit.

  • Repeating the same movement (i.e. olympic lifts; chin ups; ghd sit-ups) within an extremely high rep range (50-100 reps) is only asking for fatigue and injury to come onboard. If endurance is what you want…pick your movements carefully!

  • Don’t believe or think peeing yourself is ok during a workout…this should NOT be happening!

  • Teaching someone how to snatch/clean & press in 10mins....followed by allowing that someone to load a snatch/clean & press the next time they're in the gym and/or encouraging them to find their 1RM is irresponsible.

  • Doing complex movements at heavy weights for large amounts of reps is not good for anyones motor control or spinal health. Fatigue will set in quick and this is when injury occurs or faulty movement patterns are engrained.

  • Cheering on someone to finish a workout with horrendous form when the better thing to do is get them to stop or rest enough for their muscles to actually be able to perform the task well.

  • Cheering on someone who has just completed a 1RM of any movement with compromising form (I've seen some shockers!).

  • Focussing on the numbers (how much you can lift) over the technique.

  • Advancing people onto kipping pullups before they can actually achieve a single decent strict bodyweight pullup unassisted (it should ideally be about 5 reps strict before attempting kipping), I would argue that chin-ups are more of a complex movement and used for strength rather than endurance so should be kept as a low rep strength movement and therefore ALWAYS be strict!

  • Thinking it's cool and hardcore to push through injury or physical damage i.e. ripped hands/chunks out of shins. These things ALL affect motor control!

  • Cost of crossfit memberships are extortionate considering the quality of coaching in most boxes - cost should reflect the quality of the service…a lot of boxes have one trainer (who usually just walks around shouting “good job”; “push guys”; “you got this” & not correcting horrible form) to 15-20 crossfitters…that is unsafe in my book!

If you apply the above points to anything you will have a bunch of messed up bodies.

CORE EXERCISE #2 : DYING BUG

2nd core exercise in our top Four...

Start the video from 1min 12secs.

DYING BUG:
This is an awesome drill for core activation. The video pretty much says it all. I use this daily with clients and it's a great follow on exercise from the previous breathing drill. Also, don't forget to BREATHE throughout this drill! Exhale as your leg is lowering. Holding your breath is a cheat ;-)
Give it a go :-)

PLASTIC FREE JULY: DAY 31

Day Thirty One:

Do you often grab take-out meals & coffee? Have you thought about the impact all that packaging can have on the environment?

The 31st and final blog on Plastic Free July. I hope you have all taken something from our efforts of sharing ways to lead a less plastic life. I'd like to thank everyone who shared; commented or liked the posts and hope that there have been a few "AHA" moments as I know there were for me along my journey of discovering a less plastic existence. It is never easy to change and it does take time but very small changes slowly turn into habits and before you know it you look back and see how far you have come. You are not always going to get it 100% but even if everyone made a 2% effort to reduce their use of plastic it would have a massive impact on our earth!

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Next time you need to grab some breakfast or lunch and you are not in a pressurised rush to get to where you're going then why not just take a breather, slow down, and dine-in. This way you will save on the take-out packaging and your sanity. Slowing down is something our society does not do comfortably and it is adding to stress-related illnesses. Alternatively, of course, if taking out is a must then don't be caught without your re-usable coffee mug; re-usable water bottle; re-usable cutlery and depending on the kitchen, you could even try and take your own container with you to put your food in, leaving zero footprint ;-). Now that's making a difference!

Make a change...
Re-think your thinking...

PLASTIC FREE JULY: DAY 25

Day Twenty Five:

What do you use to wash your dishes? If it is a sponge; a "disposable" cloth; a long handle sponge or anything similar, it probably contains some amount of plastic and is not a sustainable product.

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The best option is a 100% cotton cloth, once these have come to the end of their life (which will be many years if looked after well) they can be cut up into small pieces and put into your compost bin, leaving no negative trace behind once broken down. All these other "convenient", "disposable" options are not at all convenient and definitely not disposable as they will hang around for hundreds of years before ever breaking down.

Next time you run out of dishcloths or sponges please think about purchasing cotton ones as replacements. These can be found on many eco-stores online or most likely at your local markets, even some supermarkets may stock them.

Make a change...
Re-think your thinking...

PLASTIC FREE JULY: DAY 16

Day Sixteen:

Do you spend a lot of money on high end toiletries? Or alternatively, do you purchase cheap toiletries that just get the job done?

Have you ever thought about the plastic waste created from many different toiletry items? Not to mention all the nasties that are put in toiletries and then put onto our skin or hair which readily absorb such things. Even if you purchase organic, healthy toiletry items there will always be preservatives in them to lengthen their shelf life as well as possibly the container being lined with plastic that contains BPA & Phthalates without you even knowing.

The only answer I felt comfortable with is to make my own. At least then you know exactly what is going in them. Not only is it better for your body and the planet but it is waaaaay better for your wallet too ;-).

I now make pretty much 90% of my toiletries as well as my partner's (which he loves!). Here is one of the items I made over the weekend for my partner. We made two versions of this. The first attempt was more of a Pomade and he found it too oily and didn't have enough hold so we melted it down and added some Kaolin clay and veolia!...we had the perfect hair moulding clay that he said was better than his previous chemically laiden, expensive pot of hair styling product. He applied a very small amount to towel-dried hair and it took about 20 minutes for his hair to absorb the oils and leave a matt look as well as leaving the hair looking thicker; well texturised and re-mouldable...WIN! Not to mention the essential oils I chose promote hair growth as his hair is quite thinned.

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  • 2tbs organic natural Beeswax
  • 3tbs organic unrefined Shea Butter
  • 4tbs organic Jojoba oil
  • 5tbs Kaolin clay
  • 25 drops of organic essential oils of your choice (we chose 10x Rosemary; 10x Peppermint; 5x Lime)

Heat some water in a pot and place a clean, small steel bowl in the middle so the water is about halfway up the bowl. Place the Beeswax & Shea Butter in the bowl and gently stir with a clean, teaspoon until melted. Add Jojoba oil and stir, then remove bowl from the pot. Let the mixture cool for 2-3mins and add your essential oils & Kaolin clay. Using an electric hand mixer (you only need the one beater and not both) blend the mixture until it thickens and becomes smooth. The finished product should look like hair clay but will still be a thick, wet consistency that resembles cake dough. Scoop into 120ml glass jar (should just fit) and let it stand for a few hours, it should harden a bit more in this time. Apply as needed :-).

If you would rather purchase your own hair product then it is best to try and find one in a glass jar as opposed to plastic and also avoid a long list of unnatural ingredients where possible. Alternatively, I am happy to take orders!

Re-think your thinking...

 

NO. 3 OF OUR TOP 4 AB EXERCISES: STIR THE POT OR A FITBALL PLANK REGRESSION

A great exercise for functionally training your abs and core! Thanks to Stuart McGill for this one!

Want to train your ABS in an efficient, functional way?

As mentioned in the previous Sit-up posts, you all know (unlike most personal trainers), I am no fan of traditional sit-ups. So here is the third of 4 alternatives that will hit your abs hard and give you that burn that you probably desire. As well as increase the function of your core area if done correctly.

No. 3 in our top 4 ab exercises

3. STIR THE POT:
This is a killer exercise for your abs and core! 
Find a fitball, assume the plank position with a wide stance at the feet to begin with as this will be more manageable at first. Elbows on the ball but aim them to be just underneath the shoulders and about shoulder width apart.
SQUEEZE your gluts, PUSH your elbows into the ball to lift your body away from it. Make sure your butt isn't sticking in the air or lagging towards the ground (think good plank position).

If this is challenging enough then just start with a plank hold and work your way up to achieving 60seconds. Once this is manageable only then attempt the STIR THE POT.

Now you are ready to begin...whilst maintaining as close to zero movement through your torso as possible, gently make small circles with your elbows. Aim for around 6-8reps one way and then repeat the other way. You can then build on the reps as you get stronger or go for time instead. 

This is a great exercise for training your abdominal region to stabilise your pelvis and lower back. If you find your pelvis is rotating with this exercise and you are struggling to control it then maybe go back to the pallof press for a while as it may be a sign that your obliques are not in good working order.

Give it a go and let me know what you think.


LEARN HOW TO TRAIN SMART!

JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!

YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.

PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.

GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!

PROGRESS AT THE STUDIO

A change is as good as a rest they say...

Well, we decided to change up the moov space this week to free up a lot more room in the gym and open it up a bit. Our Hatha Yoga Classes now have a better area to work with and there is a lot more floorspace available for things like crawling; animal flow; farmers carry's; walking lunges etc.

Check out some of our progress pics below...

So there it is...plenty of functional space to be utilised. See you at the Studio!

PREVENT PAIN OR INJURY BY KNOWING HOW TO MOVE WELL

Don't be this guy...Don't repeat poor movement habits in the gym. Get assessed and trained in good movement habits to avoid injury and stiffness occurring.

Mastering the Turkish Get Up

Are you familiar with the Turkish Get Up?
(if not, I'd recommend reading this article about the many benefits of the Get Up (http://www.strongfirst.com/the-forgotten-benefits-of-the-turkish-get-up/comment-page-1/#comments)

- Is this a movement you have tried but failed dismally? 
- Is it a movement you have never seen or heard of before? 
- Is it a movement you do regularly but just not sure if you’re doing it right?
- Is it a movement you have tried but you always get STUCK or experience PAIN at a certain phase? 
- Is it something that you have seen someone do and thought “there is NO WAY I would be able to do that”
…Weeeellllll, THERE IS!

At MOOV we teach clients how to break down the Turkish Get Up (TGU) starting with just their body weight if needed and progress them at THEIR own pace. There is a lot to this movement that doesn’t really meet the eye and it translates over amazingly well to life. We have seen many clients on Day One unable to get from the lying down position to their elbow who now do full TGU’s with added load. 

LET US MOOV YOU!

#turkishgetup #stability #mobility #movement #strength #moovwithus

 

THE MYTH OF "CORE STRENGTHENING"!

More isn't better...quote.jpg

I wanted to bring attention to a phrase that is very much overused & misunderstood in the fitness & wellbeing industry: 

"CORE STRENGTH"!

There is no such thing as "core strength".  What most trainers are trying to refer to is EFFICIENT CORE SEQUENCING AND FUNCTION.  Unfortunately not everyone has the knowledge to have a real understanding of what this is. And therefore the vast majority of trainers put their clients on fitballs; force them to plank; get them attempting multiple manoeuvres whilst balancing on a bosu all in the name of "core strength".

Now I'm not condoning these movements altogether BUT...

...The problem here is that if an individual who has inefficient core function does these exercises they are more likely causing harm than good. If someone has an inefficient core to begin with, no amount of "core strengthening" is going to fix that. You can't out-train an inefficient core! You are only going to be putting more strain on all the areas that are already under strain due to the inefficient core function. 

Did you know just about any exercise can be a "core strengthening exercise" if done with good core sequencing (squatting/deadlifts/ lunges/pullups etc)?  Your core muscles are the first thing to activate when you move at all. Lifting your arm off your lap before you reach for a cup of tea activates your core. Picking up your foot off the floor in a seated position activates your core. Breathing activates your core.

Achieving efficient core function is going back to extreme basics i.e. breathing technique as well as a series of very "back to basics" core sequencing exercises. It is also very important to know where the dysfunction lies in an individual to begin with, there are many core muscles in the body all working together for different purposes.

If you are looking to get a better functioning core musculature, and particularly if you are experiencing pain, please think twice before signing up to just any "core strengthening" programme or class. You should be getting individual attention!

 

LEARN some great core stability exercise routines and HOW TO TRAIN SMART!

JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!

YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT AND HOW TO EXERCISE SMART.

PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.

GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!