P R O D U C T I V I T Y. . If your training productivity has taken a bit of a nose-dive, try these three things to help get you back on track: . 1️⃣ Set training time: Blocking out time in your diary and labelling it with what you’re going to be focusing on will ensure the intentions are set before the excuses try worming their way in. If you don’t have the full time available in one hit then consider splitting your session into two or more manageable time slots. . 2️⃣ Plan sessions: Along with labelling the allotted time window, putting a relevant plan together is another key addition. Even if it’s a session based on mobility where sometimes it’s not as straight forward to follow numbers of sets and reps, having the exercises/movements listed with a rough set/rep range to aim for is still very beneficial. You can then record what you do as a benchmark for the next time you visit that particular plan. . 3️⃣ Airplane mode: Distractions kill momentum, waste time and hinder progress. Unless I’m catching a quick video of myself or using the stopwatch app, my phone no longer gets used within a session. The time you’ve set yourself for self-development should be treated with the highest importance and should not be interrupted. If for example you’re expecting an urgent call, opt for the ‘do not disturb’ function and add that person to your ‘favourites’ list for the time being. The rest of the world can wait. . There’s a difference between pre-empting situations that may not even happen and pre-planning then approaching situations as they come, if at all. . The further ahead you plan the better but most importantly - be realistic with the time you have. It has to fit within your own lifestyle, not what someone else manages to fit into theirs. . For 1:1 coaching and help to maximise the time you have for yourself, get in touch via DM or email at firstname.lastname@example.org. . #HereToHelp #DoItForYou #WeAreMovement
Sometimes progress feels microscopic whereas other times it feels the best it’s ever been - a regular battle I have with bridge. . It’s easy to get stuck in the here and now, especially if things feel they’ve come to a grinding halt. When in moments of feeling stagnant (me speaking specifically with this position), thinking back to last year when I could barely push myself up off the ground helps me to keep going. . Remember - track your progress as when something doesn’t feel like it’s getting better on a smaller scale, look at the bigger picture to remind yourself how far you’ve come. . What are you working on at the moment? . #MovementGrind #ProgressIsProgress #WeAreMovement
3 things I do more or less everyday and a few associated benefits: . 1️⃣ Hanging - I like to do a mixture of things such as dead hang from both arms or just one, scapulae circles, active hang repetitions and holds etc. Here are a few benefits: . • Grip strength • Scapulae stability • Shoulder health • Spinal decompression . 2️⃣ Shoulder dislocates - some key and important cues to consider when performing this movement: keep ribs down, pelvis in posterior tilt, arms straight and move your scapulae with the direction of the stick (protract when in front, elevate when overhead, retract when behind). The benefits are: . • Scapulae mobility, health, awareness and function • Shoulder mobility, health, awareness and function • Muscular tension release . 3️⃣ Deep squat - a basic human sitting position that we should all be able to do, or at least a variation of (by variation I mean with raised heels for example to make it easier...not sitting in a chair!). I find it comfortable to just sit for a minute or two but prefer adding movement in various forms ie thoracic twists, adjusting feet width, moving knees in and out, and so on. Some benefits would be: . • Hip health and function • Knee and ankle joint health and mobility • Lumbar tension release . I start with hanging and aim for at least 5 minutes total broken down into a number of sets (usually 3-5 sets of accumulative time). Then 10-15 shoulder dislocates per hang set followed by time in squat and repeat as a mini circuit. . All you need is something to hang from (bar, climbing frame, tree, goal post), a stick (broom handle, bamboo) and the floor. . Looking after your body doesn’t have to be expensive or complicated - a broom handle will cost you around £2 and the rest just a very small fraction of your time. . Try it for a month and let me know how you feel 🐒💪🏼. . #KeepItSimple #BeMoreHuman #WeAreMovement
Another great afternoon with an incredible group of individuals @betterbodygroupuk 🙏🏼❤️. . We covered everything from handstands to bent and straight arm pulling and pushing to muscle up transitions 🤸🏻♂️🐒💪🏼💥. . Thank you all so much for coming. You all worked super hard and I’m looking forward to seeing your progress 😎👊🏼. . #MoveBetter #BeMoreHuman #WeAreMovement
False grip can be an overlooked element when it comes to learning ring based strength/skills but it is the foundation of linking any movement from below to above the rings, and vice versa. . Here are a couple of basics I like to throw in to my training to help maintain/develop a strong false grip. I tried to post as three separate videos so you can swipe but Instagram won’t let me 🙄: . 1. Pelican push ups - pulling from shoulder extension (just the pulling part - being deep enough to push back out is a much more advanced progression). . 2. False grip rows - pulling from shoulder flexion (here I am in a deeper position than maybe where you’d like to start. Simply move you feet backwards to bring yourself more upright which will reduce the resistance). . Just as you would with any type of strength training, start light (the more vertical you are, the easier) and understand the technique before advancing. Once the base gets stronger, move on to a more challenging progression, even if that means just increasing the resistance 😎💪🏼💥. . #DrillsForSkills #HereToHelp #WeAreMovement
R E F R E S H. . Buzzing with the spruce up my website has had - thanks as always to the guys @_creative_monster and to @little_tipple for putting some footage together of all the stuff I love 🤸🏻♂️🐒💪🏼. Go check it out and let me know what you think - link in bio. . If you’re looking for some guidance towards becoming the very best version of yourself, get in touch at email@example.com to arrange a free consultation 😎👊🏼. . #MoveBetter #BeMoreHuman #MovementIsEverything #WeAreMovement
It’s not often I visit this side of the gym as I’m usually rolling around the floor or upside-down somewhere but when I do it’s generally for something like this. . This may look strange and far from normal; it looked exactly like that for me a year ago too. But in my opinion, this is exactly what the shoulder complex should be able to do. . The majority of the focus relating to fitness and wellbeing isn’t about stuff like this, which is why I guess such movements draw attention as if an alien’s been let loose in the gym to perform something they learnt back home on Mars! . It’s not about seeking attention or showing off, more an opportunity to share stuff like this in hope that it triggers a lightbulb moment for others like it did me. . Your body is numero uno - look after it and it will look after you 🐒💪🏼. . #TrueHealth #BeMoreHuman #WeAreMovement
H I P S. . A movement pattern I like to use in my own lower body sessions and also include variations of with my clients 👯♀️💪🏼. . I’m simply picking a base leg to stand on, placing a slider plate under the foot of the other leg and taking it as far in each of the four directions as possible 🐒👌🏼. . A great drill to help develop end range hip strength, fire up some potentially unused muscles, undo the affects of being glued to a chair all day, and safeguarding your joints against injury 🚑💥🤛🏼. . #BeatTheSeat #MoveBetter #BeMoreHuman #WeAreMovement
So grateful to be back @betterbodygroupuk to hold another workshop 🙏🏼🙏🏼. ••• Saturday 1st December 12-3pm ••• This workshop will be focused on building strong foundations for an efficient handstand and exploring gymnastic ring fundamentals. ••• Suitable for all levels, however for handstands - being comfortable with kicking up to a wall/partner/in open space would help. Rings - regressions and progressions for all. ••• Limited spaces available with some already booked. £40 per person. ••• For more info and to book your place, please contact me via DM or email - firstname.lastname@example.org. ••• See you all there! 😬🤸🏻♂️🐒💪🏼.
They don’t put pull up bars outside @motusstrength to not be used 🐒💪🏼. . Great day in London yesterday being spoilt by @chloe48 🎉🎈🎂❤️. . This weekend on the whole has been full of positive stuff and has given me a much needed boost for the week ahead 👊🏼. . Feeling very grateful 🙌🏼🐒🤸🏻♂️💪🏼🙏🏼.
Some footage captured from Saturday afternoon’s workshop @betterbodygroupuk 🙌🏼🐒🤸🏻♂️💪🏼. Thank you all again 🙏🏼❤️. . #WeAreMovement ———————————————— #Repost @betterbodygroupuk with @get_repost ・・・ Great Afternoon spending A LOT of time UPSIDE-DOWN. • Huge thanks to @bencolgatept for delivering an A* Handstand and Gymnastics Rings Workshop. • Plenty of new skills to be practiced, however may have to develop a few callouses for that false grip first! • Check out our Story, or hit ‘Handstand’ in our profile. • Highlight Reel SWIPE LEFT . • If you missed this one, DONT FEAR, makes some noise in the comments below and let’s get him back!
What an incredible afternoon with an amazing group @betterbodygroupuk 🤸🏻♂️💪🏼. . A huge thanks to all who came and spent their Saturday afternoon with me at another Handstand/Ring workshop. Also thanks to @jimmy_pts for helping make it happen 🙏🏼. . Please tag me in your stories and posts when practicing so I can see you progress 😎👌🏼. Any feedback you can give below in the comments would be much appreciated. . Next date to be announced soon. . Thanks again everyone ❤️. . #MoveBetter #BeMoreHuman #WeAreMovement
A little stretch time with a view 🐒🌅🌊
We live in a world where food has become more about a sum of calories than the quality and enjoyment of its nutritional content, where training success is measured by how many calories your Fitbit says you burnt over the quality and purpose of the movements performed, and where basic human health and function are neglected resulting in surgery being on the horizon simply because you were too late. . We have become slaves to a system of ease and convenience to help us get stuff done and that system is gradually taking away what is rightfully ours; creativity, adaptability, functionality and playfulness. Even sitting in a squat is a struggle, if not impossible, for the majority but hey, some are happy and settle for it, which if you are 100% satisfied then so be it, but to me it’s not enough. . Climbing, jumping, hanging, crawling, tumbling and just simply playing bring the body to life and life to the body. To waste this amazing opportunity we have to explore our bodies and what they were made to do is like having a guitar and only learning to play one chord, or buying a book and only reading the first page. . So I will be here (which apparently involves being a lizard sometimes) doing my absolute best at what should be natural to humankind and what our bodies and minds truly thrive on. . #MovementIsEverything #BeMoreHuman #TrueHealth #MoveMore . 📷 @little_tipple
HANDSTAND & RING WORKSHOP. . Saturday 20th October 12-3pm @betterbodygroupuk .——————————————— This workshop will be focused on building strong foundations for an efficient handstand and exploring gymnastic ring fundamentals. ——————————————— Suitable for all levels, however for handstands - being comfortable with kicking up to a wall/partner/in open space would help. Rings - regressions and progressions for all. ——————————————— Limited spaces available. £40 per person. ——————————————— For more info and to book your place, please contact me via DM (@bencolgatept) or email - email@example.com.
S W E A T // F L O W . The ultimate Yin and Yang session. •• Sunday 14th October 8-10am @wellbeingspaceuk •• Join myself and @charlottetempleyoga for a two hour session combining SWEAT and YOGA. •• I will begin with mobilising the body before increasing the pace to get your heart rate pumping and muscles working 💪🏼💥. Charlotte will then guide you through a slow, deep and mindful flow to release the tension and calm the mind 😌🙏🏼. •• Suitable for all levels. £20 per person. Limited to 12 spaces. •• We will be heading to Bill’s for breakfast after and would love for you to join us for some post-workout munch 🤤👌🏼. •• DM myself or Charlotte to book your place and let us know whether you’re coming for food after 🍳👍🏼. •• We look forward to seeing you there 😎👊🏼.