Yes, hydration IS important, actually really important if you want to optimize your training! But.. Be careful with your source, don't buy every advice, however tempting it may be! 😀 I nearly fell for this one at Jyväskylä art museum.. ☺️ Yep, art, music, etc. give you a great creative spark. And its always needed in coaching. To my opinion evidence-based school of thought nowadays goes too far, sometimes. To a point where it doesn't give much useful information for practical problem solving in coaching. Rather various gurus competing directly or in-directly: "I'm more science than you are!" ⬇️
Don't get me wrong, I love science, but sometimes I choose art in stead of arguing over latest "frequency study" etc. What do you think?
On the 3rd day of Freshmas 🎄 we give you:
COGNITIVE FUNCTIONAL THERAPY‼️
O’Sullivan et al (2018) published a framework in treatment of persistent pain. The 3 components of this approach are designed to enable patients to take control of their lives.
Kinda like BioPsychoSocial? Well it kinda is! With an in-depth view on how to use each component in treatment.
1️⃣ Make sense of pain: which involves the practitioner understanding the manifestation of pain. The biological, psychological and social factors affecting pain and how it’s perceived by the patient. In addition to how you educate your patient about their pain.
2️⃣Exposure with control: develop effective pain control strategies by challenging negative cognitions and emotional responses to pain. Movements are modified (based of patients painful/fearful movements) to challenge these thoughts and sensitisations and gradually loaded to increase exposure.
3️⃣Healthy Lifestyle: Getting patients to engage in an assortment of evidence-based healthy behaviours.
The authors stress the importance of being individualised and really taking the time to understand your patient and developing a strong therapeutic alliance.
📚 Cognitive Functional Therapy: An Integrated Behavioral Approach for the Targeted Management of Disabling Low Back Pain - O’Sullivan et al (2018)
We can’t change the cards we have been dealt in life, but we can use what we already have to live meaningful, purposeful and impactful lives. Your success is not about how far you go in life but how many people you took with you.
@vinnierehab made a great post stating that 2.5 - 3 times your bodyweight of force is experienced through a single leg when running.
Check out his post for more info but I wanted to speak briefly about its implication in sport. Specifically, with deacceleration.
A football (Soccer) player (76kgs/167lbs) deaccelerating from top speed to a stop in .25 secs will need to apply about 647lbs of force. Let's see you load 500lbs on your back 😱😂 (Mind you, .25sec is an extreme but sport may require that quick deacceleration for Change of Direction). With an average of 54 high speed deaccelerations per game, you can see why individuals who are not conditioned for sport regularly find themselves injured.
I have had 3 ACL injuries as a result of being a bad client during my rehab by trying to begin playing sport early 🙈🙈 My body wasnt ready for the forces I put it through. Build a good foundation of strength, technique and rate of force production before heading on to that field.
Let me hear your 2 cents on the matter in the comments ⬇️⬇️
Life is full of daily decisions. Discipline is proper right action in the absence of motivation.
The following 4 things contribute to our health, weight, and fitness:
1. Calories (give the body energy)
2. Nutrients (these are what help turn the hunger signals off. People often keep eating not because they need more calories but because their body is deprived of nutrients and therefore in an attempt to get vital nutrients the body keeps the hunger signals turned on. Nutrient deficiency is a main cause for the ever increasing mental health crisis in this country.)
3. Activity (physically fit people fidget more, wiggle more, walk more etc)
4. Exercise training (this differs from activity in that activity only expends energy whereas Exercise training teaches the body to adapt and increase its metabolic capabilities as well as teach the individual the skills of efficient movement. This is also the Chief of the four because it will regulate and enhance the body’s natural governance over the other 3.) Eat better = feel better.
Have no “meal time” but “Graze the Days” with nutrient packed foods like Greens, Beans, Onions, mushrooms, Berries, Seeds.
When one eats better foods he will actually Naturally eat less calories because his hunger signals will turn off because his deficiencies have been corrected.
No successful coach made it to where they are today without failing along the way; failures (aka learning curves) are imperative!⠀
👉🏻Coaches, we're sure that you can relate to this one. Let us know your thoughts down below! 👇🏻👇🏻
HAVE YOU EVER THOUGHT OF COMPETING IN A BODYBUILDING / BIKINI CONTEST?? Team Inspired Bodies is assembling the largest comp prep team ever for the 2019 season which begins early next year. We are now accepting new athletes to join this huge team (over 20 athletes strong already)
We want to create an environment that is based on support for each individual athlete, making sure they reach their personal goal in a healthy and happy way.
We will be conducting initial assessments on your current physique before the beginning of 2019.
DM for details
RECIPE RECOMMENDATION 🍌🍍
If you are looking for an easy and tasty smoothie recipe try this one
It contains a mixture of greens, banana, pineapple, almond milk, and chia seeds 🤤
Link in Bio for complete recipe via Link 🌳
🎧 It was awesome to have our Media Manager @mattsolomon jump on the excellent @cvasps podcast (episode #161 ) and discuss all of the following:⠀
✔️ Internships and networking⠀
✔️ Working with @teamnlinsta⠀
🎧 Make sure you check out this awesome podcast as Matt is dropping 🔥 on internships and networking!!⠀
Click the LINK IN OUR BIO ➡️👤➡️ @SCIENCEFORSPORT
Advanced Turkish Get Up 🇹🇷
For starters, I don’t know many people who can pull this off consistently. ———————————————————————————
▶️ Main Principles:
This is a post to just show where all of the hard work has gotten my brother in the past couple of years. This is the result of years of progression. Proud of him.
Shoutout to @ando_pfs for the idea
The Push Up
A basic but amazing exercise that can determine the upper body strength in an individual. Utilising the shoulders, pecs and triceps as the main muscle groups, it also requires core stabilisation to make sure you're not hinging through in the hips.
I use this exercise as a baseline measurement of an individual's strength before progressing into external weights, because the foundation is to encourage an individual to feel comfortable moving in their own body.
From there, we progress.
Bachelors Degree Completed ✅ It’s been journey I’d tell you, a challenge and a blessing. I’m excited and ready for the next chapter in my life. I am extremely proud of this achievement and those around me know how hard I’ve worked for this. A sincere thanks to everyone who has helped me and been a part throughout the process of my academic career. #ExerciseScience#Graduate#Aurora
Hands down THE BEST Pre-work out going! For anybody who is putting in that work, whether Cardio, Resistance Training or Sports! You really have to give the #AMPED range a go! You won’t be disappointed ☝🏼😍💯
And with the click of a button, I’m a graduate. I can confidently say that was tough, and aside from the human I have helped raise, my most proud accomplishment to date. Thank you @westhree for putting up with endless hours of typing, waking up at the crack of dawn to do homework...thank you for holding it down for the both of us while I was continuously occupied. You are my heart. I am so inspired by what I have learned throughout my program and can’t wait to make some moves with some new letters behind my name. #graduateschool#done#exercisescience
One of my favorite lower body variations to train is the Zercher squat. This is a multi-muscular lift targeting your entire lower chain, as well as the upper back, biceps, and core.
Since this movement elicits so much engagement of the upper back and core, it also has a great carry over into your other compound lifts.
Try programming these as your key performance lift on your lower body day to torch the legs and build a bulletproof upper body.
DOES THE FOAM ROLLER DENSITY MATTER?
Foam rolling also known as self-myofascial release is a popular self-massage technique.
Foam rolling has been used for various reasons and the ‘’no pain no gain’’ -attitude has
been adopted for this as well.💥
There is alot of different types of foam rollers made with different densities, surfaces and
even electronic features.🤖
A study conducted in 2018 compared three different density type foam rollers.📖 They found no significant differences in results.🚫
We need keep in mind that there are individual differences in pain perception that might
play a role when choosing a foam roller.
So when picking up a foam roller just take the one that is most comfortable for you.👍
Do you want better results in 2019? Click the link in the bio and apply @madegains. Congratulations to the people that signed up today! Registration will *close* on December 31st.
A proper warmup before working sets on a major lift has several benefits:
1. Optimizes performance [1-4]
2. Reduces the risk of injury 
3. Conserve energy for the main set 
Lifters often don’t do a thoroughly enough warm up before a major set, which can lead to injuries and sub-optimal performance, or do too much before the main lifts, which wastes energy that would have been better spent on the working sets.
Feel free to save this post as a reference for the next time you need to warm up for a big lift.
2. Tancred, T., and B. Tancred. 1995. An examination of the benefits of warm-up: A review. New Studies in Athletics 10 (4): 35-41.
Healthy Christmas treats do exist with this Almond Butter Bark! No baking required so it's great for the kids to make as well 😊
1/2 cup almond butter.
1/2 cup coconut oil.
1-2 tsp brown rice syrup.
2 tbspn toasted coconut flakes.
Handful of cacao nibs.
Pinch of Himalayan salt.
Line a container with nonstick paper.
Combine almond butter, coconut oil, coconut flakes, rice syrup and salt.
Pour into container and spread evenly and thinly.
Sprinkle with cacao nibs and place in freezer to set.
Snap into pieces when set. 🎅💕