Reeves Empowered Performance & Nutrition in Burnie, Tasmania | Physical therapist

Reeves Empowered Performance & Nutrition

Locality: Burnie, Tasmania

Address: The Strength Den 7320 Burnie, TAS, Australia

Website: http://www.reevesperformanceandnutrition.com

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• Physical therapist
• Sports & fitness instruction
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22.01.2022 This week I've had a couple of beginner clients whose goals are to increase muscle mass. One thing I highlighted to them was the slow rate at which muscle gain occurs and that they need to have patience and be consistent with their training. We also talked about setting some perfomance and strength based goals that they can focus on achieving. This will help focus on progressive overload and give them some small wins along the way. Anyhow, the correct answer to the question i...s... B. 1-1.5% of body weight. So if you're 65kg and just starting out you could potentially gain 650g-975g of muscle mass per month (if training and nutrition are optimal/effective). I know what you're thinking "that doesn't seem like much" and you're right. Muscle gain is a painstakingly slow process (unless you're on the juice ) In fact, fat loss is a much quicker process compared to muscle gain. According to Lyle McDonald a beginner could potentially gain 9-11kg of muscle in their first year of training. Of course, everyone is different and responds to training differently so this is just an estimate. For intermediates (2-3yrs of effective training and nutrition) and Advanced (>3yrs) the rate of muscle gain is even slower. Being aware of and understanding what is realistically achievable will prevent you from feeling disheartened and throwing in the towel. It will also allow you to set more realistic goals. If muscle gain is your goal patience and consistency are key. #musclegain #strength #strengthtraining #musclehypertrophy #newbiegains

22.01.2022 For some reason people have a hard time accepting things if you straight up decline an offer. They react in a way that can make you feel like you're weird or doing something that isn't normal or that you've somehow offended them. But, if you say "no thanks I'm doing a challenge" they are much more accepting and go about their business with much less carry on and might even give you come encouraging support Maybe you feel bad/rude for straight up declining whatever they are ...trying to push on you? "No thanks, I'm doing a challenge" is your new go to "Would you like a piece of cake?" "Why aren't you having any cake?" "Want a beer?" "Why aren't you drinking? Just have one, don't be boring" "Why don't you want a cookie?" "Why don't you want a ciggi" Oh well actually you see I'm doing this challenge............. #lifehack #doachallenge

21.01.2022 1:1 client Oscar is currently completing a 15 week challenge to lose 15kg while raising funds & awareness around mental health. All money raised is going to Rotary Health Australia. He's into week 3 and down 5kg which is a great effort! Contact him if you'd like to donate and check out his daily thoughts on his Facebook page... "Speak to someone about your thoughts and feelings, its not a sign of weakness but a sign of strength & courage!!" O.Williams 2020 You don't have to struggle in silence. You are braver than you believe, stronger than you seem and smarter than you think. @the_strength_den #mentalhealth #fatlosschallenge #fatloss #mentalstrength

20.01.2022 Scale weight is a tool most people use to track their progress. Make sure you are using the tool correctly. To take a weekly average you add up the weights from the days you took your weight and then divide by the number of times during the week that you took your weight. Example: ... If you weigh yourself 4x week and your weight was Day 1 = 65.6 Day 2 = 64.9 Day 3 = 65.3 Day 4 = 65.4 Total Weight = 261.2 Weekly Average = 261.2 4 = 65.3 #weight #tools #fatloss #musclegain

20.01.2022 Speed endurance is about enduring the ability to run at high velocities over a period of time. There are multiple different types of speed endurance workouts that you can perform and here we are looking at 2. 1 Glycolytic Short Speed Endurance targets anaerobic capacity and power, as well as lactic acid capacity, mainly stressing the anaerobic glycolytic energy system.... 2 Alactic Short Speed Endurance focuses on the development of alactic capacity and anaerobic power, predominantly stressing the anaerobic and alactic system. Have you performed sessions like these? #sprinting #speed #sprintcoach #athletedevelopment #strengthandconditioning #speedendurance

20.01.2022 Train to stimluate not annihilate Training is just the act of providing our body, nervous system, muscles, connective tissues, bones and cardiorespiratory system etc with a stimulus. The act of providing adequate stimulus does not require you to annihilate yourself.... A workout consisting of random exercises for a random duration at high intensity might leave you sore and tired but it also might not be effective. #trainsmart #nopuking #strengthandconditoning #athletedevelopment

19.01.2022 A lot of people focus on planned exercise when trying to burn more calories to lose weight. However, the amount of calories burned during exercise are not as much as people think and won't contribute all that much to the total amount of calories you burn throughout the whole week. For the average gym goer or recreational athlete you'd be lucky for calories burned during exercise to account for 15%. Non-Exercise Activity Thermogenesis (NEAT) is the most variable of the 4 comp...onents of total calories burned (total daily energy expenditure). NEAT is the amount of calories burned during incidental physical activity and movement e.g. taking the stairs, walking around the supermarket, standing, fidgeting, doing the housework, walking to work etc. It can result in a further 500-1500+ calories burned per day depending on individual activity levels. Finding ways to increase your incidental physical activity & movement should be a non-negotiable if your goal is fat loss. #neat #tdee #fatloss #healthyhabits #increaseyourneat See more

19.01.2022 The correct answer is...... A. 3-4g of Water Carbohydrates are stored in your liver and muscles as glycogen where it can quickly be broken down into glucose to be used for energy.... The liver can store 80-100g glycogen. Muscle can store 400-800g. For each gram of glycogen that you store, you also store 3-4g of water along side it. Water contributes to scale weight If you have 90g of glycogen stored in your liver there will also be 270g of water stored (360g total). If you have 600g of glyocgen stored in your muscle there will also be ~1.8kg of water stored (2.4kg total). So this person would have ~2.07kg of water stored and a total of 2.76kg of water and glyocgen combined. WHY is this important to know? If you go on a low carb diet and your body uses that stored glycogen for energy, you are ALSO losing the water that was stored along with it. This why people on a low carb diet can initially see a fast and dramatic drop in scale weight. Your weight may go down quickly, but the weight loss you see on the scales is not fat loss. It's mostly just water loss due to using up stored glycogen and the water stored with it. If you have a high carbohydrate meal and then weigh yourself the next morning, odds are it will show an increase in scale weight. Not because you've gained fat but because you have stored water alongside the glycogen that you have stored. #nutrition #carbs #glycogen #waterweight

19.01.2022 Looking to develop your speed? This session could be a staple. A 'fly' is performed by designating a distance zone that you will try to run as fast as possible in, after acclerating to top speed.... In this instance you accelerate up to top speed over 20-30m and try to maintain top speed for the 30m fly zone. A session like this would include a good warm up involving drills and speed build up runs (run throughs) to ensure you're ready to hit top speed. Speed development sessions don't have to be exhausting/tough workouts. Do you include max speed sessions in your training? #speed #speeddevelopment #gamespeed #feedthecats #quality #athletedevelopment #strengthandconditioning

19.01.2022 The Rear Foot Elevated Split Squat. A great exercise for building single leg strength and making grown men cry. Give the following variations a try 1. Slow Eccentric: slow the lowering phase down, 4-6sec should have your quads screaming ... 2. Paused: Hold the bottom position for 3-6sec 3. 1 & 1/4 reps: All the way down, quarter of the way up, back to the bottom and then back up to the top..repeat for disgustingness 4. Glute Focus: Leaning forwards helps put a little more emphasis on the glutes 5. Standard: basic tempo of 2sec down, 1sec up and repeat See more

18.01.2022 Usually used for non-specific, random 'metabolic conditioning'. Usually performed by the general population in bootcamp type sessions. Usually used as part of a circuit or 'finisher' together with other random movements that have no specific purpose. Not good for improving strength... Not good for improving muscle mass Not good for improving cardio-vascular fitness Not good for specific energy system development Not enjoyable Not an efficient use of time & energy Most people do them for high reps. Most people do not have the strength to perform them correctly or safely, let alone for high reps. Most people do them poorly which increases risk of injury. The jump at the top is a plyometric. Plyometrics are not supposed to be performed for high reps as it defeats their purpose (which is to increase power and rate of force development) Better to break down the burpee into its parts - Do pushups or some other upper body strength exercise - Do squat jumps or any other plyometric - Do some form of conditioning like running, rowing, riding, battle rope, ski-erg, sled push, stair master etc in a way that is specific for the energy system/s you want to develop and the improvement/s you are seeking. There are much more effective ways to improve strength and fitness than doing burpees. I'll never program burpees, I swear it by the old gods and the new. #burpeessuck #noburpees #strengthandconditioning #strengthtraining #fatloss #strengthgain #training

17.01.2022 999, 1000. I don't know if you noticed but I'm pulling the full stack......which means it can't be that heavy Some cable machines like these The Strength Den have 5kg increments which for some people and some exercises can be too heavy, making selecting your desired load difficult. To get around this, you can sit a dumbbell (1-4kg) on the top plate to incrementally work your strength up to the next 5kg plate. Just make sure it doesn't start rolling around once you begin rep...pin #safetyfirst Or if you're a real stong human and the full stack just ain't enough you can add more weight in the same fashion to keep those strength gains coming.

17.01.2022 When it comes to dieting there are a few key concepts that are helpful to understand. Two of these are food volume and calorie density which tie in together. Understanding these will help with better food selection and hunger levels, making fat loss or weight gain phases easier. Food volume = the physical size (volume) of the food/meal. Food volume will help to keep you feeling full as it will take up more physical space in your stomach and take longer to digest (see image).... Calorie density = The number of calories in a given amount of food. For example the number of calories per bite, per spoonful or the number of calories per 100g (as seen on nutrition panel labels) all describe calorie density. FAT LOSS Some foods are super helpful for fat loss and dieting because they have low calorie density. This means that you can eat a large volume of food for a low number of calories. This will help make you feel full so you don’t feel as hungry compared to foods that have high calorie density. Examples include salad, vegetables, fruits such as strawberries, chobani fit yoghurt etc. When someone is talking about eating more and losing fat this is usually what they are referring to; eating a larger volume of food by selecting foods that have low caloric density. When someone reports I hardly eat anything and still can’t lose weight they are usually referring to food volume not the amount of calories they are consuming. WEIGHT GAIN Food volume and caloric density are also important for those trying to gain weight and maximise muscle growth. If someone doesn’t feel hungry and struggles to consume enough calories then choosing foods that have high caloric density will be helpful. The same goes for endurance athletes who require large amounts of calories to fuel their training. Sometimes choosing a more calorie dense food will be more beneficial so they are more easily able to get the fuel they need for training. Examples include a smoothie with oats and peanut butter, granola, an oat slice bar (nearly 500kcal per serve), dark chocolate, olive oil, coconut oil, nut butters, nuts, cookies, doughnuts etc. #nutrition #fatloss #weightgain #nutritionhacks

17.01.2022 The only person suffering is you... Back in 2014 I went to a seminar on mindset where I heard this analogy about a monkey, some bananas and a cage. So there's this cage with bananas in it ... The cage has a gap between the bars just large enough for a monkey's open hand to reach in and grab a banana. BUT the gap is not large enough for the monkeys closed fist to fit back through. Now some of the monkeys realise this and let go of the banana. But one monkey just won't let go, the monkey tries and tries to escape with banana in hand but cannot. It starts to get angry and frustrated. All the monkey has to do is LET GO of the banana and he/she will be free. Finally the monkey realises that the banana is not worth the trouble and lets go, is free and lives happily ever after Like the monkey we need to let go of our banana, which in this case could be anger, bitterness, resentment, dislike, a grudge etc. A little cliche but let go of blaming someone for how you feel. It's not what they do but how you react. We need to free ourselves of our shit. #mindset #mindpower #mindsetmonday

16.01.2022 @jdownie06 has recently started training to help improve his strength and athleticism. Josh is a skilled basketball player for the @burnie__tigers and has just been selected in the state U/20 team Step 1 for most athletes starting is to do some baseline testing like vertical jump. Josh can be seen here testing his squat jump (non-counter movement).... Awesome to have you onboard Josh. Looking forward to seeing your progress over the coming months. #athletedevelopment #strengthandconditioning #physicalpreparation #traintoperform @the_strength_den See more

16.01.2022 Some questions I was recently asked. Basics. #nutrition #fatloss

15.01.2022 When @lottee_rolls started training 10 weeks ago she couldn’t do a body weight pull up. Last week she got her first full rep and today she pumped out 2 after running 4th at inter high cross country @the_strength_den #athletedevelopment #sttengthandconditioning #strength #strong #juniorathletedevelopment

15.01.2022 Upper body workout. Strength, power, hypertrophy. Bit of upper body rotation power with the SA medball throw. Select weights that leave you with 2-3 reps in the tank when you hit the prescribed reps.... Adding carries are great for grip and upper body strength. Also specific training to carry as many grocery bags as possible (AMGBAP) #workoutwednesday #strengthandconditioning #musclebuilding #strengthtraining

14.01.2022 Basic #fatloss #nutrition #exerciseforfatloss

14.01.2022 Congratulations to Lottee Rolls who was last week crowned Gr7 Track & Field Champ at her high school. Lottee is a talented junior netballer & basketballer and she's part of my emerging athlete crew. She trains with me The Strength Den once per week where we work on developing her strength, power and movement competency.... Lottee's commitment and willingness to learn when it comes to her athletic development sessions can't be faulted. The other super impressive thing is that she doesn't do any track & field specific training. Well done

14.01.2022 "I'd like to gain lean muscle" No doubt you've heard this midleading term 'lean muscle' before. The reason it is misleading is that all muscle is lean. Muscle is muscle which is a lean tissue. You cannot gain muscle that is not lean.... Usually those people who want to gain 'lean muscle' are wanting to gain muscle mass, become more defined, get that 'toned' look and/or not gain fat in the process of gaining muscle. This can be achieved in a number of ways 1 Adequate resistance training + protein + periodised calories: Spend periods of time e.g. 4-6 weeks in a 10-15% calorie surplus to help maximise muscle gain. Due to being in a calorie surplus there will inevitably be some fat gain so then spend ~2 weeks in a 10-15% calorie deficit to reduce the body fat that was gained during your time in a calorie surplus. 2 Adequate resistance training + protein + maintenance calories You can gain muscle while eating at your maintenance calorie range. This will minimise any fat gain but will likely be less efficient for muscle gain compared to eating in a slight surplus. 3 Adequate resistance training + PROTEIN + eat in a calorie deficit You can gain muscle in a calorie deficit but it likely won't be as effective compared to eating at maintenance or in a calorie surplus. Adequate protein intake is going to be super important to maximise muscle gain while in a calorie deficit. 4 Train hard and get strong Stimulate your muscles to grow. Ensure progressive overload occurs in your training. 5 Don't eat too many calories If you want to minimise fat gain while building muscle the old bro tip of "eat big to get big" needs to be forgotten. There comes a point where more calories does not mean more muscle. The larger your calorie intake, above what is required to maintain your weight, will just lead to more fat gain. #musclegain #leanmuscle #strengthandconditioning

14.01.2022 Continuing on from my recent post on speed endurance today we are looking at special speed endurance. Special Speed Endurance 1: 20-40sec reps at 90-100% with long recoveries 10-15mins. This type of session stresses the anaerobic glycolytic system. Special Speed Endurance 2: 40sec-2min efforts at 90-95% with 15-20min recoveries. This type of session targets the lactic acid system and helps to develop lactate tolerance and lactic acid capacity. ... #sprinting #speedendurance #longsprints

13.01.2022 Do you have goals you are aspiring towards? It could be physique related, performance related or something else important to you. Where you are right now or what results you have right now is not as important as the path you are currently on i.e. your trajectory. How would you rate your current trajectory?... Are your current habits and actions putting you on a path to success? Are you wanting to improve your fitness but only getting to training once per week? Are you wanting to improve a sport specific skill but only practicing it for 5min? Do you want to train with more intensity but you’re only getting 6 hours of sleep a night? If you were a millionaire and you spent more than you earned you’d be on a bad trajectory. Whereas, if you’re broke but are saving a little each pay then you’d be on a good trajectory. If you’ve lost fat but are now eating more calories than you’re burning you’d be on a bad trajectory in regards to maintaining your fat loss. Your trajectory matters, strive to change your habits and actions if it’s not heading in the right direction. #atomichabits #mindsetmonday

13.01.2022 I came across this short story a few months ago and was reminded about it while listening to a podcast last week. For me it highlights a few things. 1. The importance of knowing your why 2. Realising that the amount of money you need to be happy is less than what you think... 3. Appreciating the simple things 4. Realising you don't have to be #grinding 24/7 to be happy This is quite relevant for me at the moment as I have recently reduced my hours at work which means I've taken a sizeable pay cut. However, the benefit is that I get more time to work on other passions, more time to spend with friends and more time to just chill, and I'm defintitely a lot happier for it. What lessons or thoughts do you take away from this short story? #mindsetmonday #lifebalance #notalifecoach

12.01.2022 If you're looking to reduce calorie intake swapping normal soda for diet/no sugar versions is a no brainer. This simple switch is a low hanging fruit for some people, especially if their intake of normal soda is large. #fatloss #calorieconscious #nutrition #fatlossnutrition #smartnothard

12.01.2022 This is an example of a maximum velocity kinogram which is used to review maximum velocity running mechanics/technique. For this kinogram model, 5 specific frames are captured. A kinogram is simply a series of still images derived from video and can be used for many reasons including... 1 To identify when mechanics are abdnormal or identify asymmetries... 2 To track mechanical/technique improvements over time 3 To track the impact of an intervention e.g. therapeutic 4 To improve understanding of key positions 5 Provide feedback to athletes Now that I've captured these I'll spend some time analysing to see where improvements can be made. There's already a few obvious issues that I've picked out that need some work. For exmaple, in the 3rd frame my front foot should not be so close to contacting the ground when my rear knee is directly under my hip. Sprinting is a skill #sprinting #speed #shapes #showusyourkinogram @altis

12.01.2022 Seems to be a trend at the moment of extremes when it comes to dieting. Just this week I've come across 3 people (2 local) that are promoting and encouraging complete elimination of certain foods e.g. chocolate, alcohol etc as part of their fat loss programs. While some people may need to restrict certain foods and some people, if required (they just can't stop themselves from gorging on food) may need to eliminate a certain food, you don't have to completely eliminate anythi...ng to achieve fat loss. This is GOOD NEWS! Allowing yourself a little of the food/s you enjoy can help you stick to your diet for longer rather than depriving yourself so much that you end up chowing down on a whole block of delicious cadbury marble chocolate or your favourite tub of ice cream. There are plenty of studies that show completely eliminating food and being rigid with your approach can have detrimental consequences like less weight loss, more binging and increased eating disorder tendencies. Obviously, if a certain food leads to you overeating and is preventing you from losing fat you'll need to employ some better control strategies around these foods. Be aware of calorie content, portion size and be aware of the consequences of overconsumption but allow yourself food you enjoy. #nutrition

12.01.2022 'Healthy' bliss balls are often very calorie dense. These keep it cleaner bliss balls are just another example of the health halo effect The health halo effect is the perception that a particular food is 'good' for you even when there is little or no evidence to confirm this is true. It refers to the act of overestimating the healthfulness of an item based on packaging, labelling and marketing. ... If I were wanting to lose weight and I was already ticking the boxes of adequate protein, and micronutrients through veg/fruit intake, I'd prefer to spend my money and calories on a mars bar than an overpriced calorie bomb ball. Also note that there are 3 servings in the box of bliss balls so if you get the munchies and eat all 3 at once thats 603 calories down your gob compared to only 244 if you eat one 53g Mars Bar. #thisvsthat #nutrition #healthy #notsohealthy #keepitcaloriedense #foodchoices

11.01.2022 Your results are a delayed outcome, reflection & measure of your habits. Your weight is a delayed outcome, reflection & measure of your nutrition habits Your fitness is a delayed outcome, reflection & measure of your exercise habits Your bank balance is a delayed outcome, reflection & measure of your saving/spending habits... Are you in the habit of going to bed late, sleeping in and then missing your gym session? Do you want fat loss but have a habit of getting takeaway food that's high in calories when you need food on the run? Do you want to perform better but have a habit of missing training? Do you have a habit of sitting on the couch all night knowing you should be doing your injury rehab? The same habits will yield the same results yet anything is possible with better habits.

11.01.2022 This was a tight one! Both are great shoes. I've worn Nimbus models for approx the past 4-5yr so I was a bit hesistant to change things up and try Brooks Ghost. ... I found the Nimbus 22 model runs a little longer than previous models that I've worn. Which I didn't realise when I ordered them online so it's a little big in the toe box which is why it lost 1/2 a mark for comfort. I wear a size 10 and would consider a 9.5 if I buy again. I also found that the lacing system doesn't offer much hugging around the ankle, this could be due to it being a little bigger as previously mentioned but nothing worse than feeling like your heel is slipping out of your shoe. The Ghost runs a little short to other shoes and the size 10 that I have wouldn't want to be 1mm shorter. Both shoes perform well on long runs with the Nimbus 22 my pick of the two due to the superior 'cloud effect' i.e. that feeling of softness and spring in the stride. I think both shoes perform well during intervals with the Ghost edging out the Nimbus due to the tighter fit which makes it feel more stream line and gives a little more ping off the ground. I currently perform shorter runs and intervals in Ghost and longer runs in Nimbus. Considering that it is good to have a few pairs of shoes that you alternate between I'll probably continue wearing both. As always when it comes to shoes, comfort is a good indicator if the shoe will be good for you. So try some on and pick a comfy feeling pair. #thisvsthat #runningshoes #iloverunning #brooksrunning #asicsrunning

11.01.2022 Is there a term in fitness/health that gets bastardised and over used as much as the word 'functional'? It's a term that really grinds my gears. Whether your training or a certain exercise is functional or not depends largely on the what, why and how. What is your goal? What is the exercise trying to achieve? Why are you performing it? How does the exercise relate to your goal?... Context is key. Most things could be considered functional in the right context. A lot of people will market their training as functional. But der, of course training should be 'functional'. Everything you do in training should be helpful & useful for it's intended purpose. Otherwise you'd be doing a bunch of useless exercises with no purpose that achieve next to nothing. And no one is that stupid. 'Functional' training is just training in a useful way with an intended purpose. It's just training. With this in mind, I vote we scrap the word functional when talking about training and exercise. See more

10.01.2022 It’s common to see people selling exercise programs, supplements or diets using the term fat burning as a way to market and promote their product. It's also really common for people to ask "what is the best exercise for burning fat". The thing is fat burning is not the same as fat loss.... 'Fat burning’ in this sense, also known as fat oxidation, is simply describing that you are predominately using fat to produce energy, this is called substrate utilisation. Subrate = fat, utlisiation = using it to produce energy. The confusion lies in the fact that burning fat does not mean you are burning body fat that will result in fat loss. Actual body fat, the kind that is stored when you eat too many calories for the amount you burn, that covers up your abs and makes your clothes fit too tight, is only used for energy when you are in a negative energy balance, a calorie deficit. When in a calorie deficit, you are burning more calories than you are eating. To fuel your body you must dig into your stored energy (some of which is stored in fat cells). Using your stored calories is how actual FAT LOSS will occur. It doesn’t matter if you eat fat or carbohydrate or what type of exercise you do, if you are in a CALORIE DEFICIT you will use your stored calories for fuel and fat loss will occur. If you want to lose body fat there’s no need to worry if you are or are not in a fat burning zone or what exercise is best. There’s also no need to take supplements that supposedly increase 'fat burning'. A calorie deficit is what’s needed. Whether you gain or lose fat will depend on energy balance over time. P.s. The best exercise for fat loss is the one you enjoy the most and can do frequently #fatburning #fatloss #fatburnersdontburnfat

10.01.2022 Our inner dialogue shapes out thoughts, beliefs, behaviours and feelings. #mindsetmonday #empoweredmentality

09.01.2022 TUESDAY & THURSDAY 8:30am-12:00pm Book online - link in bio #physiowynyard #injuryrehab

08.01.2022 If you are being calorie conscious there are plenty of lowER calorie ice cream options available that can help keep you on track while minimising deprivation. Most lower calorie options will be low fat and/or low sugar. Your task: serve up 61g of ice cream and see just how little 1 serve is.... A world without ice cream, ain't a world I want to live in. #icecream #fatloss #calories #calorieconsciouschoices

08.01.2022 The 80:20 rule is an easy way to make sure you're ticking the box of nutrient dense food intake while still eating food you enjoy. Nutrition doesn't have to be complicated. The basics work.... #nutrition #nodeprivation #basics

07.01.2022 If improving your athleticism, vertical jump, rate of force development or power is your goal, your training program and exercise selection should reflect this. #athleticdevelopment #strengthandconditioning #reevesperformance #verticaljumptraining #workoutwednesday

07.01.2022 Are there aspects of your life you want to or need to change? Is there something that you’re not happy with? Are you capable of changing it? If you answered yes to the above questions and you’re not taking action for change, then you are choosing whatever it is that is making you unhappy. ... Aka, not doing anything is also making a choice. You are choosing the consequences of not changing. Time to make that change! What’s the worst that could happen? #mindset

05.01.2022 When it comes to pre-workouts, most contain a long list of ingredients that do sweet FA. Caffeine is the only one that will benefit your upcoming workout. 2-6mg/kg 1hr prior to training. Dose will vary depending on individual tolerance levels. Beta Alanine and Creatine Monohydrate are two popular ingredients that are beneficial but DO NOT need to be taken pre-workout.... Beta-Alanine: Does not need to be taken pre-workout. Takes 2-4 weeks of supplementing 4-6g/day to have an affect on performance. Loading phase 4-10 weeks. Doesn't have an acute benefit. Gives you paresthesia (tingles/itchy feeling) which makes you think it is 'working' but it ain't, at least not from the dose you just took in your pre-workout. Creatine: Doesn't need to be taken pre-workout. Loading phase is optional at 0.3g/kg/day for 3-5 days and then 5g/day taken whenever you want to maintain elevated creatine stores. Or just take 5g/day everyday. Some research shows it is more beneficial to have creatine after your workout. Everything else: currently evidence suggests that other ingredients don't have any benefit acutely or long term. The best pre-workout - carbs, a little protein and some caffeine

04.01.2022 A couple of new blog posts on the topic of the force velocity curve and how to train more effectively for athleticism. Check them out on my website, link in bio.

04.01.2022 Parents and junior athletes, I have limtied times remaining outside of school hours. If you want your child to have the best chance of success in sport, or if you are a junior athlete and you're ready to become a beast on the field/court/pitch/sporting arena you need to be performing athlete strength and conditioning. Email me to express your interest. @the_strength_den A few further details on the training - Learn how to squat, hinge, push, pull correctly - Learn how to acc...elerate and improve speed - Learn correct jumping and landing techniques - Technique before load on all lifts - Foundational/base strength phase - Strength & Power phases once base strength and technique obtained - Improve strength, speed, power and athleticism in a safe, encouraging environment #burnie #strengthandconditoning #athletedevelopment #runfaster #jumphigher See more

04.01.2022 That's right you can lose fat while eating foods you enjoy! Repost... When you understand energy balance, you don’t have to believe in insulin fairies or whatever dietary hormonal BS people are peddling these days. Yes certain food types will affect your hunger and satiation. But eating things like dairy or sugar will not cause weight gain when you are in a deficit (eating fewer calories than you burn). ... Once you understand that, you can eat treats (unless you feel they result in excessive eating once starting) in an overall healthy dietary pattern and still lose weight if you want. #fatloss #nutrition #notrigid

03.01.2022 Looking for a calorie conscious sauce? Look no further. #nutrition #foodswaps #calorieconscious #fatlossfood

03.01.2022 How long can you hold a standard front plank for? The front plank is an anti-extension exercise, the idea of it is to build strength in the muscles from your shoulders to your hips to stop your lower back from extending (stop your tummy fall toward the floor). I think if you can hold it for longer than 20-30sec you need to find a way to make it more challenging so you improve strength rather than endurance.... If you're able to hold a plank for 2min it's not very challenging for the muscles. It would be a bit like doing bodyweight squats for 30+ reps each week and expecting to get stronger, it ain't gonna happen. Your ability to lift heavier & your strength won't be as good compared to if you incrementally increased the load on the bar and lifted heavy at a higher intensity. So while holding a plank for up to or more than 1-2min might be good to do once in a while, you should be trying to make the front plank hard, to challenge your anti-extension muscles maximally to build STRENGTH. Work at an intensity where you will gain strength rather than endurance. Running through the front plank & progressions we have... . : if you can hold this position for 30sec consider the below progressions to increase difficulty. . : Looks similar to the standard version but what you need to do is create tension through your stomach/torso by pulling your elbows toward your toes and your toes toward your elbows. Create as much tension as possible! . : Take elbows out away from your shoulders. Maintain a good position of the lower back and hips. . : Add some weight on your back. If you're really advanced you can combine this version with number 2 or 3. Your challenge: Pick a variation of the front plank that you can only hold for 10sec. Build some strength. #strengthandconditioning #strength #athletedevelopment #frontplankvariation See more

02.01.2022 To hold on or not to hold on? That is the question. And the answerIt depends Are you wanting to train balance & stability?... If yes, don’t hold on If no, hold on Are you wanting to create as much tension on the main muscles that this exercise targets and maximise strength gains? If yes, hold on If no, don’t hold on Performing a single leg RDL without holding on increases the stability demands and makes this exercise more of a balance exercise. This is great if you’re wanting to improve proprioception, balance and stability. Not holding on will recruit muscles and make them work to help provide stability, like some muscles that control movement at your hip and ankle. Performing a single leg RDL while holding on has the obvious upside of creating stability. Why is stability good? Well it should allow you to lift more weight, create a bigger stimulus on the target muscles and potentially result in greater strength gains and muscle gains. There are positives to both, it all depends on what you’re trying to get from the exercise. I like to incorporate a mix of both variations. Which do you prefer?

02.01.2022 There’s no lung tissue in your belly. You can’t take air into your belly. The only place air is ever going to go when you inhale, is into your lungs.... If the belly moves out naturally when breathing in, it is because your diaphragm (your primary breathing MUSCLE) is contracting, flattening & moving down. This creates intra-abdominal pressure on your organs which is a good thing. For your diaphragm to contract and flatten your ribs must be able to move. Just like your elbow joint needs to move for your bicep to contract and relax. During an inhale your ribs should externally rotate & expand in all directions. We shouldn't see just an upward movement of the upper chest. If you actively try to push your belly out with every inhale, your ribs won’t move. If your ribs aren’t moving your diaphragm isn’t going to function very well (it won’t contract & flatten) and the result will be a poor breathing pattern. A poor breathing pattern can affect many things including the position and available movement at the hip, shoulder, spine and pelvis. You cannot fill your belly with air (unless you have gas) We humans breathe into our lungs. Just as important as inhaling effectively, if not more important, is the ability to exhale effectively but more on this another time. #breathing #diaphragm #bellybreathing #diaphragmaticbreathing

01.01.2022 New blog post! A list of things I think you should understand and things I wish I understood a lot sooner. Here's a snippet...... 1. There are 7700 calories in 1kg fat, so you would need to overeat a lot to gain 1kg in a day. 2. Sprinting is a skill, can be trained and should be trained 3. Weight loss and fat loss are two different things 4. All diets that cause fat loss are just a calorie deficit in disguise 5. You’re not a 'hard gainer', you just don’t eat enough calories to gain weight and you're not training effectively. For the full list head to the link in my bio and go to the blog. #nutrition #training #hindsight #strengthandconditioning

01.01.2022 Metabolic Conditioning or MetCon is a form of moderate to moderately-high intensity circuit training. Metabolic = metabolism / energy production Conditioning = training / optimising energy production The goal of MetCon is to optimise energy system efficiency and improve components of cardiovascular fitness.... It usually involves a sequence of exercises performed back to back with no rest. This sort of training is very popular at Crossfit and bootcamps. I have a slight bias against metabolic conditioning as I feel it isn’t as beneficial at improving strength or cardiovascular fitness compared to traditional strength training and conditioning. But putting my bias to the side, acknowledging that some people enjoy this type of conditioning and that it can have a benefit, The correct answer to the question is B. 10-20min According to @team_exos This forms part of the green zone in the EXOS energy systems development model. The green zone sits between the yellow (endurance / lower intensity / 20min+) and red zones (90%+ high intensity / 8-12min). MetCon can be performed in many ways including Countdowns: subtract a rep each set Ladders: add a rep each set Pyramids: add a rep each set up to a certain number then subtract a rep each set until you reach 0 Task Lists: a list of exercises and reps, complete for time or a number of rounds Escalating Density Training (EDT) = 2 exercises that are antagonistic at a load that will be easy to do for 5-6reps (10-12RM) and do them back to back for 10-20min EXOS recommend that if you are performing metabolic conditioning after a strength training session it should match your lifting split e.g. if you are doing a strength session focusing on upper body and lower body push exercises then your metabolic conditioning session should also involve push exercises. @the_strength_den #metcon #metablicconditioning #strengthandconditioning #fitness #getfit #athletedevelopment

01.01.2022 People out there doing speed endurance at paces slower than their target pace & goal race pace.. wot m8 If you can't first reach your goal pace/speed, doing speed endurance isn't going to help you run faster. This is an excerpt from a course I'm currently doing on coaching short sprints (60m-200m)... If you keep swiping there's a summary of the different types of speed endurance sessions you can do, more to it than just doing repeat 200's and calling it speed endurance. Train smart people. Can't wait to start up a speed squad one day, we gonna fly #trainsmart #speedendurance #sprinting #athletedevelopment #speedkills