I better tighten that hair tie🌺
It just hit me the other day that this year is potentially my last year as a student. (Sure, I’ll always be a student of life, buuut you know what I mean) Master thesis prep is in full motion🤓😬 and it’s with equal parts anxiety and excitement!
Once that’s done, there’s no safety net of having to go to school every day, and knowing my place in the world.🐒Everything is getting more uncertain, and as exciting as that may be, it also kinda scares me shitless!😬
I’m pretty sure I’m not the only graduate student going through this mental process🐢 It’s a whole new identity that needs to be shaped. What once was, will no longer be.🦄It’s a rite of passage for sure, but I’m honestly not sure how to deal with it.😅 What will I become? Where will I be? I don’t know. Noone knows.🤷🏼♀️ And this uncertainty thing is really challenging to deal with, when everything has been so well planned out and scheduled to precision these past years 🌸
BUT, at the same time, I know things will work out exactly how they’re supposed to.✨So it’s not that I’m worried, I’m probably more curious, but I can’t neglect to acknowledge, that this is a full on life changing event that’s going to hit me face first, and I really can’t ignore its approaching presence anymore.🌳 I guess what I’m saying is, I’m prepping for this, I’m getting ready for next summer mentally. Come at me future⭐️ .
The importance of learning how to hip hinge-
Firstly, what is a hip hinge?
It is essentially bending at the hips, without too much flexion at the knee, while keeping a neutral/slightly extended spine.
I cannot emphasize enough, the benefits of learning this movement!
Apart from the fact that it is used in so many exercises- Kb swing, Deadlift, RDL etc, learning how to perfect it allows you to understand where your torso is in space. What this means, is when you bend over to pick something up or do an exercise (sometimes really heavy ones), you need spatial awareness of how your back is aligned and whether you are in an optimal position.
99% of the time, this is the first thing you’ll notice with someone who has back issues. If they attempt to perform an exercise like an RDL shown here, they will struggle keeping their lower back aligned and they’ll either go into too much flexion/extension (rounding/arching).
This a lot of the time is an easy fix, and just requires some simple progressions to help with body awareness.
If you feel like this could be an issue for you, flick me a message or come see me in the gym 😊
Before training with us, J is inactive and he is on medication for cholesterol & high blood pressure. J’s commitment to the training shed him a few kgs, improve his overall fitness level but most importantly he got cleared by the doctor to stop taking medication for cholesterol & high blood pressure. Our client’s overall health & wellbeing is our upmost priority 🙏 can’t wait to see more improvement for J! ❗Client's Progress❗
Goals ✖ Fat Loss, Body Toning, General Health & Fitness
Age ✖ 31
Duration ✖ 3 months
Weight (Before) ✖ 95.4kg
Weight (After) ✖ 89.7kg
Training (w. coach) ✖ 2x a week
Training (w/o coach) ✖ 1x week *Disclaimer: Individuals result may vary*
Life is about doing something you love with PASSION 🔥& never giving up on what you believe IN 💯 6 years ago I was a I was a scared 😦 I believed I wasn’t good enough...I believed I didn’t deserved what I dreamt about ...here i sit in a hotel room in New Zealand 🇳🇿 by myself (@strengthofsaad is on a flight tonight) and reflect on the last 6 years and think to myself the power of mindset, self belief & working hard to make your dreams reality 👏🔥
I am the same person I was 6 years ago - the only thing that has changed was my mindset ...instead of saying I can’t - I turned to I CAN - instead of saying it’s impossible- I started to say it was POSSIBLE ✔️✔️ I started to understand I AM GOOD ENOUGH and ALL my dreams and what I wanted to become was possible through hard work, passion and 100% dedication - what a ride 💯💯
I am not the smartest or best coach (currently) in the world but I believe I am the most passionate person in the WORLD when it comes to training, athletic development & rehab ....everyday I wake up & I live I am literally living my dream - law of attraction is what got me here - but self belief and passion made it happen 👏💯
Thank you @lahealthandperformance #changingthegame
Guten Tag, heute beziehen wir uns auf die Leistungsfähigkeit im Alter. Dabei schauen wir uns die Schnelligkeit, Ausdauer, Kraftausdauer und die gesamte Leistungsfähigkeit an. Das Diagramm veranschaulicht uns, dass unsere Leistungsfähigkeit bis zum 25. Lebensjahr stetig am wachsen ist und da ihren Höhepunkt erreicht. Danach beginnt die Leistungsfähigkeit abzunehmen, die eine schneller, die andere langsamer. Doch woran liegt das? Mit der Alterung des Körpers verändert sich der Körper in mehreren Bereichen maßgeblich. Ein wichtiger Aspekt hierbei ist die Muskulatur, die im steigenden Alter immer schwächer wird und sich immer weiter zurückbildet. Vermehrt bilden sich aber die schnellen Muskelfasern zurück, die dem Sportler schnelle und kraftvolle Bewegungen ermöglichen. Im Diagramm ist es gut zu erkennen. Die Schnelligkeit nimmt rapide ab, wohingegen die Kraftausdauer sowie die Ausdauer nicht so schnell abnimmt. Das liegt daran, dass die langsamen Muskelfasern zum größten Teil erhalten bleiben. Des weiteren funktioniert der Stoffwechsel in der Muskulatur nicht mehr so gut und es kommt vermehrt zur Einlagerung von Fett- und Bindegewebe in der Muskulatur. Ein weiterer wichtiger Aspekt ist, dass die Regenerationszeit im Alter steigt und man dadurch nicht mehr so häufig die Trainingsreize setzen kann. Zudem findet der Gasaustausch in einer schlechteren Qualität statt, da sich die Fläche der Verzweigungen in den Bronchien verkleinert und das Herz leistungsschwächer wird. —
Es ist allerdings trotzdem sehr empfehlenswert, auch im hohen Alter weiterhin Sport zu machen, da es sich trotzdem positiv auf den Körper auswirkt, man ist eben bloß nicht mehr so leistungsfähig. —
Wir hoffen euch hat der Beitrag gefallen und wünschen euch einen schönen Sonntag.
NEW ZEALAND 🇳🇿 thank you ❤️
Day 2 @ the NZ High Performance Sport Centre ✔️ 🇳🇿
Today we covered APPLIED coaching of Strength (RDL, Squat, Deadlift), Power (jumping, landing, keg toss etc) & Speed (linear & lateral- deceleration, prowler etc) 💥💯
2 days I gave my heart & soul into something that is my passion and love in life ❤️ Athletic Development ✔️👏
Thanks to Simon Thomas (Head of S & C of Crusaders) I have made a friend for life 💯 The definition of what a coach should be - open, passionate & doing the basics well - their is a reason WHY you are the best in the world 🌍 success leaves clues
Thanks Mark Drury (Head of Athletic Development of the University of Canterbury) - Done it all ✔️ worked professional sport over 10 years & now in tertiary lecturing & creating the next batch of coaches - absolute gentleman and at 40 still taking notes 📝 and asking me questions - never stop learning ✔️
Thanks to @lahealthandperformance for getting me over to NZ ✔️ thanks for all your support kid - it doesn’t go unnoticed trust me! Stick at it mate 👏 When you are in Australia you know who to call 🔥
Thanks to ALL who attended - I told you all that it was my first international workshop and I will never forget who supported me and was there for me (like when I started WSSC) 🙏
I couldn’t of done this workshop without @strengthofsaad ✔️ The kid did a great job and for a 2nd year undergraduate student nearly 4y into the game👨🎓 is killing the game - I am proud of the platform I have given these young coaches 💥💥 I am so tired now but can’t stop smiling 😃 Back in Australia tommrow & cant wait to see my staff, my athletes & family/friends 💯 < 6 years into my 20 year plan ...the game is changing 👏
The 2km time trial is a good gym based aerobic capacity test for sports that require concurrent training, such as rugby. Here’s my effort from todays test. Please share your stories, other tests and best scores for testing aerobic capacity.
Decided to test my average velocity (m/s) at different resistances to check my power. The video is pulling 315. Picture 1 is the velocity at 315, picture 2 at 225 and picture 3 at 135. Cool thing about testing this way is predicting what I can lift at a give velocity #hoisting#sportscience#needmoreHP
Hi 100fit fam ❤️ I know I have been MIA But I am now back in action and I can share with you all the cool things I've been up to.
I have been traveling around the USA on a Sport Science tour, checking out facilities and learning about how other people in the industry are doing things.
The trip was insane and I got to meet a lot of super smart people and see their beautiful facilities.
This is just a small collection of pics from the trip but the overall messages and take aways were this:
1. Relationships with athletes are more important than data
2. If your data doesn't give you something worth measuring and implementing, why are you measuring it?
3. If an athlete likes something or think it helps them, let them do it. Even if the science says it's bullshit.
This trip was a great way for me to better understand the industry in the USA and to guide some new perspectives - a lot of which I will be using to challenge my clients.
Hope you missed me guys because we have a lot of hard work ahead 😘
Please tell me you people dont do this shit. Elevation altitude masks is pure stupidity. Talk about dysfunctional breathing patterns, it's not the viability of oxygen of high altitude it's the OXYGEN PRESSURE!! So up top of a mountain you have less pressure then you do at sea level because obviously the closer you get to ground more pressure. So these altitude masks will not change your blood pressure but will definitely give you dysfunctional breathing patterns. Its not rocket science people for fuck sake you learn this shit in 4th grade dont do this shit.
The one rep max test is a popular method of measuring isotonic muscle strength. It is a measure of the maximal weight a subject can lift with one repetition. Beginners or novices should not perform 1RM tests.Below is a description of the general procedures of the repetition max test.
PURPOSE: to measure maximum strength of various muscle and muscle groups.
PROCEDURE: It is important to reach the maximum weight without prior fatiguing the muscles. After a warm up, choose a weight that is achievable. Then after a rest of at least several minutes, increase the weight and try again. The athletes chooses subsequent weights until they can only repeat one full and correct lift of that weight.
SCORING: the maximum weight lifted is recorded. The sequence of lifts should also be recorded as these can be used in subsequent tests to help in determining the lifts to attempt. To standardize the score it may be useful to calculate a score proportional to the person's bodyweight. You can also use a calculator to estimate 1RM.
EQUIPMENT REQUIRED: Free weights (barbells, dumbbells) or other gym equipment.
ADVANTAGES: the required equipment is readily available in most gyms.
DISADVANTAGES: performing a maximum weight lift is only for advanced weight trainers. It is important to have good technique before attempting this test.
COMMENTS: The test results will be specific to the equipment used and the technique allowed, so is best used for test-retest measures. The test is also called one rep max, 1RM, one repetition maximum
VARIATIONS: Sometimes a three or five repetition maximum is used, particularly for less experienced lifters. These greater reps would require less weight and may be considered less dangerous. Changing the number of repetition also changes the muscle energy systems and validity of this test.
EXERCISES: Front squat, back squat, bench press, deadlift, military press, power clean, leg press, bicep curl, overhead press and leg curl are some examples.
CONCLUSION: 1RM testing is valid and a reliable measure of performance in a variety of populations. It is very diverse and can be applied to a wide range of exercises. Should be conducted in a safe environment
Test driving our new Aussie leo 💚💛
7 days until we depart for Russia 🛫🇷🇺
Thank you to those that have donated and/or shared my @gofundme page, your help is greatly appreciated
Very happy with the performance today! About a month ago I told @arthurlynch my aim for the comp was to match my PBs because training has been inconsistent and shit for the past few months. But then the last month went well and was just going to see what I could do on the day.
Went 8/9 adding 17.5kg to my total. 222.5kg squat (7.5kg PB), 132.5kg bench (matched my comp max), 245kg deadlift (10kg PB).
Total: 600kg (delighted to finally break this!). Bodyweight: 92.2kg (0.7kg lighter than last comp).
Great fun lifting with @screamermanuel, @kean0o & @arthurlynch in the same flight.
Thanks to @arthurlynch for handling me while also lifting and putting in an outstanding performance himself!!
@_ischa on the 📹
We are grateful to have @danielmartinezmscscs as a @trinityutigers. He has brought #SportScience to our strength program and is making significant impacts on our student-athletes. Had an effective morning of testing with the guys today!
WE ALL HAVE OUR PREFERENCES
Different occupational groups have their favorite methods for how to treat patients.🔎
There are countless amount of different healthcare providers ranging from
conservative care such as manual therapy💆 (chiropractic, osteopathic, massage
therapy) and physical therapy🏋 to medical💉 and surgical🔪 treatment.
Today’s trend seems to be that different healthcare advocates like to bash on other
treatments and deny the usefulness of the different approaches that don’t suit to their
own line of practice.🙅
Evidence based approaches📚 have become selective_evidence_based📙 because people
only take the studies that agree with their own opinions and completely disregard
Healthcare should be just it - taking CARE of our patients HEALTH the best way we
can.💡 Patients can go to different conservative treatment💆 providers to take care of their problems just like they can go to the doctors appointment.💊
Stop underrating others to promote your own work.🚨
We are all here to help.
Reading papers from Samozino & colleagues based in France, really gives me a whole new appreciation of how sport and science compliment each other. By applying physics to sprinting mechanics the authors have devised a field based method of accurately calculating individual force velocity, power velocity and rate of force velocity relationships to the accelerative 40m phase of sprinting.
I highly recommend reading this research groups work, it is mind blowing !!!
Race report 3,9km in terrain. Warm up from 50% to 85% at start line. Targeted saturation (sustainable for 5k) 30% smO2 over the course. Only last 100m finish to 4% and HR 191 (must overtake one bloke)
Top chart - elevation
Bottom chart - SmO2 (%) #moxymonitor#sportscience#jankubes#coach#triathlon#running
Vitamins and minerals are crucial for good health and performance. If you're deficient or even have sub-optimal levels of these important micronutrients, then you have some things that you need to correct. •
Many people think that just taking multivitamins will sort this problem out, however, science doesn't fully support multivitamin supplementation.
As Carl Valle said, "Most athletes should stay away from multivitamins and blood test to see what they need, as nutrition requires a very personalized approach." •
Here are a few tips to ensure that you're most likely getting enough micronutrients:
- ~80% of your nutrition should consist of whole, minimally processed foods.
- Every day consume 3-4 portions of fruits and 3-4 portions vegetables.
- Eat a variety of foods, every day try to eat different veggies and fruits. The bigger variety the better.
- Probably you'll need to supplement your diet with Vit D3, magnesium, iron and maybe with calcium and vitamin B. Blood test is recommended for these micronutrients.🔬
Drop me a message if you have any questions.📬