Biomechanical in Brisbane, Queensland, Australia | Personal coach

Biomechanical

Locality: Brisbane, Queensland, Australia

Phone: +61 406 816 055

Address: 8/36 Bunya Street Eagle Farm 4009 Brisbane, QLD, Australia

Website: http://bio-mechanical.com.au/

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25.01.2022 Welcome to part one of seven! The first Fascial Line we are going to dissect is the Superficial Back Line (SBL). The SBL begins at the plantar fascia and the deep short flexors of the foot and ties up tightly into the archilles tendon, from there into the soleus (bottom of the calf) then into the gastrocnemius (Calf) and then into a very strong and often misunderstood attachment into the hamstrings. It then goes up through the sit bones, into the dorsal sacral fascia (lower ...back), all the way up the spine and into the suboccipitals (where the back of the neck meets the skull). Now remembering what we learnt in our Introduction to Fascia post earlier in the week, a dysfunction anywhere along this Fascial Line could cause pain locally, but it's just as likely to cause issues elsewhere. Yes, that means that your nasty plantar fasciitis could be coming from restrictions around your hamstrings, and that upper back tightness could be originating anywhere in the lower limbs. (Of course the dysfunction could be a movement or stability issue but for information sake we will pretend such variables are normal). In Part 2 we go through our favorite mobility drills to address the common concerns of the SBL for both the general population and slightly athletic among us.

25.01.2022 I wouldn’t be a very good coach if I didn’t lead by example. The team are hitting heavy triples this week heading into Heavy Metal 2 at The Bar Brisbane in September. Here I am with my own crew hitting a heavy 250 triple myself. Huge thank you to @jonny_bbad @epic_coaching @kaseyholton_ @lilyrileypt and @gameonlaing for the gee up. Now to rest a week then the climb begins again. #Biomechanical #teambm #thebarbrisbane #fitnessandstrengthfundamentals #painfreepreformanceoutcomes #leadersleadfromthefront

25.01.2022 Fun Fact: Did you know that Apple, Google and Microsoft employ their very own Fascial Stretch Therapists to work on their employees Aaallll Daaayyy Loooonnnggg! #SetItFreeWithFST

25.01.2022 Better Than Botox Bone Broth Unfortunately, we are slowly letting the traditions of generations before us fall away, traditions that would nourish our very being from the inside out. One of those traditions that is fortunately making a revival is Bone Broth. But my god it is exuberantly expensive for what it essentially is. Fortunately, today I am going to show you how to make your own nourishing, versatile and flavoursome bone broth. Ingredients:... 2kg of Marrow, Kneck or Tail bones (the leaner the better) 2 large carrots 4 large lengths of celery 1 large onion (red or green, doesn’t matter) Splash of vinegar (just whatever you have in the cupboard. White, red, malt, balsamic, apple cider whatever). 2 Cloves of garlic 2-4 tsp Ground turmeric Good grind of fresh black pepper. Step 1. Preheat oven to 180 degrese bake. Place bones on a lined oven tray and bake in the oven until well browned. This is to add a richer, fuller flavour to the broth but not essential. Step 2. Whilst the bones are browning, finely chop the carrots, celery, onion and garlic and add to the bowl of the slow cooker. Add in the turmeric and a good grind of fresh black pepper. Step 3. Remove the bones from the oven and drain any fat that may have accumulated in the bottom of the tray. Add the bones to the bowl of the slow cooker and give it a light shake so the bones fit the best way possible. Step 5. Once the bone broth has been on low for at least 20+ hours you can then strain the broth into another pot. Cover and allow to cool. You can either discard the vegetable meat bone mix or simply remove the bones and enjoy a flavoursome meal, up to you. Step 6 Once the broth has cooled and the fat has formed a layer on top, you can easily remove that and place broth in the fridge. This is a bit of an experimental process. What we are looking to achieve is a rich bone jelly with a layer of easily removable fat. Pro tip: A hot/warm cup of broth first thing in the morning can make a comforting change to your morning cup coffee, especially for those looking to reduce their caffeine intake. Also, this broth can be frozen into the appropriate proportion See more

24.01.2022 A massive Happy Birthday to this Biomechanical legend. James came to me a few years ago with this exact date in mind, he did not want to be out of shape when he got into his 40s. James has met and conquered many demons along the way, he also plays the role of Biomechanical technological analyst and developer and a positive role model to his younger training partner Brant The Back Gillen. Unfortunately my photoshop skills will not allow me to put together some witty graphic, I will instead share this video of James’s last heavy deadlift session before all this silliness began. Here is a video of James easily deadlifting his old personal best of 170kg exactly one week before we were due to test. Never mind my friend, I know you will be back just as strong on the back end of all this. HAPPY BIRTHDAY FROM THE ENTIRE #TEAMBM

24.01.2022 Working out this Wednesday? Take time to breath properly first. The first, and most highly neglected, aspect of any effective warmup and warm down routine is breathing. Beginning a workout without taking the time to reset the nervous and respiratory systems can lead to poor performance, and for some a greater potential risk of injury. Failing to reset the respiratory system at the end of a big workout can prolong living in the modern sympathetic state and prolong recovery... time. The gym can be a great place to let off steam when life is getting the better of you, but starting a workout in a stressed state is far from optimal. Taking 3-4 minutes to practice what is called Crocodile Breathing will reset and reengage the primary respiratory muscles of the core and diaphragm and (fingers crossed) relax the secondary respiratory muscles of the upper chest and shoulders. So how do we do it? Simply lie face down on your stomach passively, support the top of the head on your hands and just relax everything from head to toe. From this position we want 360 degrees of expansion as we breath into the lower abdomen, expanding outwards, upwards into the spine and outwards into the ground all at the same time. We are looking to inhale for around a 4-6 second count, hold the breath for 2-4 seconds with full expansion, then exhale for another 4-6 seconds with a slight pause at the end. Stay in this position repeating for around 3-5 minutes. Then commence with your regular warm-up sequence. #teamBM #biomechanical #painfreepreformanceoutcomes #warmup #crocodilerock

24.01.2022 Meet Jaz - she had her first FST treatment today and wow what a difference! The difference in the before and after kick is phenomenal and something she reports as difficult for her to achieve. We achieved this after one treatment! Notice how high her foot is in the second pic and how much more upright her torso is - she isn't having to lurch her torso back to get the leg up, like she is in the first picture. Jaz is an athlete at the Modern Institute of Taekwondo as a 2nd D...an Black Belt. She will be competing in a couple of weeks in the senior black belt female division. She requires a lot of hip mobility as well as speed and power in her sport. I can already tell that FST is going to do wonders for her. I'm looking forward to treating her in the lead up to her comp to help her smash the competition! I also just received a message from her saying how full of energy and springy her hips felt during her training session tonight! #SetItFreeWithFST

23.01.2022 I had the pleasure of stretching Jaz again today and these are some of the changes we noticed since our last stretch: - ALL of her muscles are soooo much looser! I could get so much more range today in the bent and straight leg series and her tissue just felt so much softer and pliable. Last week I had to do a lot less in terms of range of movement to keep her pain free throughout the stretch. This week I could play as much as I wanted with the tissue. - She reported no pin...ching in her hip during any of the stretches. Last week I had to modify a lot of stretches to reduce any anterior hip pinching/impingement - She reported zero sciatic nerve pain during the straight leg series. Again, I had to modify a lot of the straight leg stretches because with the slightest stretch she reported nerve pinching down in her calves. I did lots of traction to alleviate this, and this week I could stretch her leg any which way I wanted with no nerve involvement. - Her Straight Leg Raise range of movement doubled when we measured it using a goniometer! Jaz reports her kicks and sparring during training felt so much more energetic over the past week. She has a competition on Saturday so I look forward to updating you on her progress!

22.01.2022 No pre-competition showcase would be complete without this regular....... Josh Mozz Dog James. Josh came across to Team Biomechanical from another coach and got bit by the iron bug nearly straight away. He has since competed in 2 novice competitions, and Heavy Metal this weekend will be his third. Josh works extremely hard outside of our training sessions as he just has one of those work ethics that many are envious of. Unfortunately that takes its toll and can make ou...r sessions a bit of a struggle at times but he does what winners do and gives each session regardless. Here is what Josh has to say about his BM training experience so far: "I have been training with Nick for the past 2 1/2 years. My previous commercial gym trainer originally introduced me to him and I have not looked back since. Since commencing training with Nick he has shown me the world of powerlifting and the benefits of strength training. I know that I would never have achieved the level of fitness and wellness I have if not for the personal attention given in my training sessions. Nick is always very encouraging and has a vast knowledge of his profession. I would recommend Nick in a heartbeat having achieved what I have since I commenced training with him. I aim to continue to train and maintain a good level of fitness with his help for a long time to come." Thank you Josh for not only going above and beyond in your training, but also being a friendly face around @thebarbrisbane and always looking to help where you can. We all appreciate it. Here he is getting a cheeky 5 reps of his old 1RM! #biomechanical #teambm #thebarbrisbane #fitnessandstrengthfundamentals #painfreeperformanceoutcomes See more

22.01.2022 This is what happens after doing a 30 second FST sequence to stretch out the Latissimus Dorsi. Note the difference in the height of the left and right pelvis in the before shot, and the difference in the length of the left and right arm. In the after shot, the pelvis is even and the arms are the same length. The Lats attach onto the top of the pelvis, so stretching them out reduces any unevenness found in the pelvic girdle. They originate in your arm bone so unsticking the Lats will change the way your arms hang by your side.

22.01.2022 Yesterday was the powerlifting debut of most probably the strongest athlete I will ever have the pleasure to train, Janet Etchells. Most people see Janet and are instantly impressed and inspired by the fact that a visually impaired (blind) person is taking on the powerlifting arena at a later stage in life. What people don’t see is the long list of other challenges that Janet has faced just to get to this point, yet she did not allow a single one of those obstacles to deny he...r the opportunity to take the platform on Sunday. When Janet first came in she was over 20 kilos heavier than weigh in, she could hardly squat an Olympic bar to a high box and was on slow release opioids just for day to day pain. Janet not only managed to squat more than her bodyweight to competition depth, but has also been off the medication for some time. Pretty and Powerful was always going to be a trial run for future opportunities and we learnt a lot together yesterday, and I cannot wait for the next one. Well Done Janet. Results Squat 50 55 57.5x Bench 32.5 35 37.5x Deadlift 70 75 80 #biomechanical #thebarbrisbane #fitnessandstrengthfundamentals #painfreepreformanceoutcomes #teambm #prettyandpowerful #girlswholift See more

22.01.2022 What an amazing weekend at GPC Spring Cup for Biomechanical client Marnie. Marnie came to me with some big goals and if "exponential periodisation " was a thing then that's almost exactly what her program entailed. . She showed up to every session and executed! Is it any question she got these amazing results...... Nope! Well done! Squats 1) 92.5 2) 97.5 ... 3) 100 22.5 kg PB!!!!! Bench 1) 50 2) 52.5 2.5 kg PB 3) 55 Got it down, got the pause and locked it out but ruled uneven extension. Deadlifts 1) 110 2) 117.5 3) 122.5 . 10 kg PB Look at all those pretty white lights.

22.01.2022 Biomechanical has moved! Our new location is part of CAMPVS at 36 Bunya Street, Eagle Farm. After a big weekend of moving and painting and cleaning, We are operational...with more great things to come

22.01.2022 Another training week has passed and another training week begins. Three weeks to go till game day and competition time for this young man. Liam first joined Team Biomechanical earlier in the year and was really starting to make traction when lockdown hit. Liam did what all good clients did and managed to gather what equipment he could and maintained his regular training schedule and sessions. When Liam first came to me he had absolutely sound movement patterns thanks to the ...team @swiftmovementacademy ,the only thing we had to do was install some confidence in his ability to move heavy weight and progressively load over time. Liam first started tentatively (that’s an understatement) deadlifting and squatting 50-60 kilos and here he is not being afraid to deadlift a heavy 115kg and on the verge of technical breakdown with absolute confidence in his own abilities. I started with Nick to move past my fear of lifting heavy weights again. Nick has helped me grow not only as a lifter but also as a person. It’s true what they say the best trainer’s wear multiple hats, teacher, confidant and supporter. Nick embodies all these values and more. Nick does not give you a cookie cutter program to train to, he will listen to your goals and train you how you would like to train. The one thing that I think Nick does well is he makes you feel part of a community from day 1. With Nick you get a whole group of people who will cheer you on in any endeavour you wish to pursue. I cannot recommend this man highly enough." Thank you for the kind words Liam. We cannot wait to see all your hard work pay off in a few weeks. Thank you for never being shy of a challenge or to give me a bit of a hard time back every now and then. The team loves seeing your friendly face around and I am personally so impressed by your commitment and attention to detail. Set bigger goals my friend because you are set to go far. #biomechanical #teambm #thebarbrisbane #fitnessandstrengthfundamentals #painfreeperformance See more

21.01.2022 Member Monday As coaches we all have proud moments, but we also have milestone moments that make us smile for weeks and make the early starts and late finishes worth it. This was one of them. Today Janet squatted bodyweight, to depth, all by herself. Now that may not sound like anything amazing to some, but when we started Janet could barely squat a 15 kg bar to above parallel without completely losing form and function. Over the last 18 months Janet has displayed absolute di...ligence and patience to get to this point and has, how should we put it? Shown a very healthy interest in the process. Not once has she wavered from a challenge. she has essentially achieved the impossible dropping close to 15 kilos and getting exponentially stronger in the process. For those that know Janet, they know that she has a back story that would bring the hardest person to their knees. Sometimes I tear up when she is having a weak moment and shares a snippet of her life story with me. It’s only then I seek comfort in her vision impairment. Oh yeah, as if she wasn’t already inspirational enough Janet also happens to be visually impaired. Each and every session is an honour and a privilege, but when training Janet I get the opportunity to be inspired beyond belief. Why? Because I know before the session starts she has eliminated every excuse possible to turn up and give her best. She has worked hard that day just like the rest of us but chooses to invest spare time, not waste it. She spends more money on taxis to and from training than most are willing to invest in their own health and wellbeing in a month. Thank you for being such an inspirational part of the Biomechanical team Janet and thank you for giving the rest of us zero excuses for not actively working towards our goals, DAILY.

21.01.2022 A brilliant short clip on the history of Fascia, its importance, the way it literally innovates every part of the body and its broad level of influence. Before attending any Fascial Stretch Therapy Certification with the Stretch to Win Institute, all students must make themselves familiar with the works of Robert Schleip (featured in this short film). Students must Pass (80%) an online exam 1-2 weeks before attending the course or attend a course at a later date. WARNING! if... you are a bit squeamish, perhaps cover the video and just give it a listen. https://vimeo.com/271617202

21.01.2022 So your deepest prayers have been answered, the majority of gyms in Australia are now open and you can get that sleeve splitting pump on or that vomit inducing HIIT session or whatever else causes your friends and family to look at you oddly. I would like to offer these 3 tips for starting back at your local fitness facility (@thebarbrisbane , if you are lucky enough): 1) Adjust your expectations: Your home workouts are different to your regular gym workouts and... different workout modalities challenge you in different ways. There is no doubt that your home workouts where challenging and effective but do not expect to simply step into the gym and pick-up where you left just because you have been doing a few banded lunges. 2) Ditch the body-part/bro splits: Your biggest priority heading back into training is going to be building back up your training volume. Smashing a single body part for 30+ sets to the point of 3 day DOMS is the worst thing you could do. Instead, opt to hit a few total body workouts a few days/week and slowly transition back into your favourite training split. 3) Hit your protein target: You can only train as hard as you can recover. Profound, I know, but eating to match your specific energy output is up there with getting proper and adequate sleep. Especially when it comes to recovery and putting together a successful training block. If you would like to see what a return to training block can look like for you, get in touch and we can get you on the right track and heading towards your goals faster than most. #thebarbrisbane #teambm #fitnessandstrengthfundamentals #painfreeperformanceoutcomes

21.01.2022 So, apparently it has been scientifically proven that a Mobros Moustache will grow in direct proportion to the amount of money raised. #science Last week’s strongman class was a tonne of fun and the crew had a blast with the axel bar and some silver dollar deadlifts. This week is carries. We will cover: ... Why the carry is one of the most important exercise variations that you probably are not doing. How to correctly warm up to perform various carry variations. The fundamentals of correct carry technique. The strength standards of carries - so you can see exactly how you measure up. So if you are looking for a fun and exciting workout this Saturday morning, that also supports a great cause, then come on down to @thebarbrisbane , 09:00 #movember #biomechanical #teamBM #thebarbrisbane #strongman #mobro @ Biomechanical See more

20.01.2022 Why do we fall Master Wayne.? So others can laugh their heads off Alfred. Let’s be honest, it has been a long year and one we can’t wait to wrap up. Let me lighten the mood with this FAIL. Event 1 of Bragging Rights, The Bar Brisbane’s inaugural strongman competition. The game plan here was to treat it like a warm up for the day. Well, that didn’t happen. The crowd and awesome atmosphere, couldn’t help but go hard. Was I prepared? NO WAY!!! Please have a laugh at my... expense and take care this silly season. #biomechanical #teambm #painfreepreformanceoutcomes #fitness&strengthfundamentals #strongman #braggingrights #FAIL

20.01.2022 This is FST at its finest - a true dance of bodies coming together in a beautiful way. Ann, the founder of the FST method, demonstrates a fast wave stretch that we would do for an athlete on game day. The fast tempo of the stretches puts the athlete's nervous system into a Sympathetic State, or Fight or Flight. Ready for explosive power, speed and strength. Ann's NFL athletes will often get this stretch done by her and walk off the table and straight onto the field. She has... also used this on powerlifters and Olympic lifters, on comp day. Anecdotally, athletes report only needing to spend a 1/4 of their time warming up by adding this fast stretch to their routine - with far better results! Watch the video right to the end to see what happens

19.01.2022 THE PRIVILEGE OF FAILURE Don’t you have that powerlifting competition soon Nick"? "How did that go, you were training really hard weren’t you?... That has been the topic of my day-day for the last week and a half. I then hide and say "yeah lets not talk about that one".. Why, because it could not have gone worse. It was literally the worst thing, well in my eyes at least anyway. Now I have had some time to filter and apply a bit of optimism I am actually stoked things went badly. Why, because not once in 4 years of competitive lifting have I come out of a competition and actually done worse than the one prior Could you believe it, I had never experienced failure in this realm. THAT IS RIDICULOUS!!! It was hard to handle at first, but yeah it is a hobby and that thing called life yeah that doesn’t stop, so big boy pants on this it what I learnt. Reflect: Digest ALL thoughts around the experience and see what sticks. Assess: Why, How, Who, What perhaps lead to that experience. If it was just bad luck then reflect deeper. Correct: What is within my power that I can change so this does not happen again R) Did I get a rough rub of the green on the day? Perhaps.Did I lose sleep over it? Believe it or not yeslol. Two very strong thoughts entered my head, "f@#k this shit, I’m travelling interstate next year, this is bullshit". Or "you know what I entered this competition because I felt I needed to rather than because I genuinely wanted to". A) I did do a small tear during the prep and perhaps my personal expectations where a tad high. C) Okay then, thank you for the feed back. Next time I will put things beyond doubt by doing X,YZ Here is my second squat attempt. 250 on the bar.

19.01.2022 Allow me to introduce you to a Biomechanical powerhouse, Stefan Chetty. Stefan first came to me with various lower body injuries and hence multiple movement dysfunctions and postural asymmetries. Fortunately for us, Stefan was patient and diligent enough to realise that effective and targeted resistance training would not only address and correct these issues, but also transform his body and his mindset around past injuries in general. Stefan came to me with ZERO int...erest in entering his first powerlifting competition but was highly interested in being patched in (getting his hands on a Team Biomechanical t-shirt) after witnessing past success of the team in March. So here we are, 4 weeks out from his first novice powerlifting competition and looking good to go. What this picture doesn’t tell you is that during this time Stefan has also started his own business, started a local volleyball competition and taken charge of various community meetups. Nick is the most professional and supportive coach I have ever come across. In the 2 years I have been raining with him he has taken me from strength to strength and I am now the strongest I have ever been. Nick is also quite flexible when it comes to working around my daily routine and is also a great listener who always pays attention to and caters to my goals. Couldn’t ask for a better trainer. It has been a pleasure Stefan to see you go from strength to strength and sort out your injuries and imbalances along the way. You are not only an example of what’s possible to the immediate biomechanical community but an asset to the community outside these walls. Thanks mate! #biomechanical #teamBM #fitnessandstrengthfundamentals #painfreeperformanceoutcomes See more

19.01.2022 Tuck Shop Tuesday If you haven't already, I suggest you do some research into the benefits of a high protein moderate fat breakfast. And once you do, here is an absolute cracker of a recipe for you. You could call it a breakfast burrito, fajita or deconstructed omelette if you are that way inclined I just called it delicious. Ingredients: ... 2-3 eggs Handful of baby Spinach leaves Favourite assortment of capsicum (1/4) Two of your favourite sausages (preferably kangaroo for better macros) Small pinch of ground cumin and dash of smoked paprika Coriander (optional) Lime (optional) Avo (optional) Step1) Finely slice capsicum varieties and fry over a medium heat with sausages, cumin, paprika and a little olive oil. Leave to cook while preparing wrap. Ensuring the sausages are cooked through and the capsicum has coloured and softened. Step 2) (wrap) Place 2-3 eggs in a bowl (add a dash of milk if on hand) and whisk. Finely tear spinach leaves into egg mixture and whisk one last time. Place egg mixture into larger non-stick frypan and spread out the spinach. Gently fry on a medium heat until the mixture resembles a wrap like appearance and consistency. Step 3) Place the wrap on a plate and top with the sausage and capsicum mixture, add a few slices of avo perhaps some delicious 'soapy' coriander, a squeeze of fresh lime, some salt and pepper and you have your-self a delicious high protein moderate fat breakfast. Wrap it up and enjoy on the run or Pro tip: If you prepare the sausage and capsicum mixture in bulk and store in the fridge, you can freshly prepare the no-fuss wrap each morning and enjoy this delicious meal idea every day of the week..

18.01.2022 Recently a client asked exactly how I go about designing his program in order to meet his specific goals, and how do I go about catering for those that have no idea where they should or could possibly be aiming for. Essentially, I use closely follow the simplest scientific principles of program design (more on that later) and align it to the Biomechanical Coaching Philosophy in order to hit set Movement Standards. It doesn't matter what an individual's goals, the approach is the same. Mums and Dads are athletes of their endeavours and athletes need balance. This philosophy is the starting point for both. #biomechanical #teambm #fitnessandstrengthfundamentals #painfreepreformanceoutcomes #getstrong #youcandoit #noexcuses #movementstandards

18.01.2022 It's fast approaching that time of year again Ladies and Gents. NO NOT CHRISTMAS, MOVEMBER silly. That time of year when the men of Biomechanical shed those beards that have helped them lift 100s of kilos during the year and turn themselves into a prepubescent embarrassment, all in the aim of drawing awareness to Men's Health. This month I personally will be running group strongman classes every Saturday morning for the whole of Movember with all proceeds going str...aight to Men's Health Month. Each class will consist of a group warm up, a thorough explanation and execution of a selected strongman event, and of course the best banter this side of the Brisbane river. So if your Mo is going to have you looking more like Merv Hughs than Ned Flanders, make your way down to The Bar Brisbane this Saturday. There will be a strongman competition, for an additional cost, at the end for all those interested in putting their skills to the test and compete alongside each other. #thebarbrisbane #biomechanical #menshealth #strongman #movember #mobro @ The Bar Brisbane

17.01.2022 This weekend just past saw this group of beautiful people patch in as full-fledged powerlifting junkies. Josh, Regan, Brant and Sinead all competed in Heavy Metal, The Bar Brisbane’s 2nd 3-lift powerlifting competition for the year. AND WHAT A DAY!!! The level of effort and execution on display was outstanding, out of 36 attempts we only had 2 failed attempts. Everybody did a personal best on each lift to some degree and more importantly the level of enjoyment shared and expe...rienced was mind blowing. It fair to say we have four more bitten by the iron bug, Thanks to The Bar Brisbane. Without a doubt setting the new standard for novice powerlifting in Brisbane. Summary Josh - Not particularly training for power lifting but loves competition and was very impressed with the Sunday Session in April 2018. Squat: 130kg RAW, (10kg PB) Bench: 90kg (5kg PB) Dead: 162.5 (15kg PB!!!) Regan - Ex-CrossFit athlete, turned no longer wanting to constantly be injured, powerlifting enthusiast. Squat: 190 (15kg PB) Bench: 115 (equal PB) Dead: 200kg (10kg PB) Brant - Average Jo looking to gain size and strength. I have to be honest here, I wanted to see him compete. He may have been slightly pushed into this one Squat: 185 (15kg PB) Bench: 100 (2.5 kg PB & MASSIVE MONKEY OFF BACK!!!) Dead: 215 (10kg PB) Sinead - Only joined Biomechanical 10 weeks before Heavy Metal and had zero powerlifting experience but had dabbled in strength training. A very promising future. Squat: 92.5 (An extremely nervous 2.5kg PB) Bench: 57.5 (2.5kg PB) Dead: 130 (10kg PB) #painfreeperformanceoutcomes

16.01.2022 Congrats to my client Amy for taking out Bronze in the U60kg GPC QLD State Championships 2016!!! 125kg Squat, 60kg bench and 150kg deadlift

15.01.2022 Fascial Stretch Friday Here you can see a simple finisher to any Fascial Stretch Therapy session. This is the Press and Set. 5 seconds of amazeballs stretch therapy and the highlight of Jann’s week. Jann is one of my longest serving clients and is the metaphysical motherly energy to Biomechanical and all that shall venture beneath her. More on Jann at a later date. A very long journey short, when Jann first started she could barely preform a TRX row from the highest ...of angles, not due to weakness but because of the arthritis in her hands and fingers. It was hard to pinpoint the exact time but one day Jann was doing TRX Rows from just about horizontal and pointed out remember when I couldn’t do that because of how bad my arthritis was. Fascial stretch therapists everywhere have seen the benefits of treatment on arthritis, unlocking the Fascia of the Functional Line and solid Press and Set was key in Jann’s case. It is a pleasure to be able to help facilitate an already very active member of the community to continue spreading her love. See you next week Jann. See more

15.01.2022 You can guarantee that someday, your health will be your number one priority. The recognition for this Member Monday goes to the one and only Kerry Prickette. Kerry came across from a close friend and fellow coach that was leaving the industry for greener pastures. He had already made great headway by the time we got together, but in the last 12 months we have managed to lose close to 20kgs and reduce both his fasted glucose and his serum cholesterol, his GP is more than pl...eased to say the least. Kerry trains twice per week and has never once missed a session. Early days saw us take it nice and easy, but nowadays I would have full confidence in putting Kerry into a group training session with the other lads and know he will keep up with the best. He is always going above and beyond to ensure a result with independent visits to his local gym and long mindful walks on the weekend. It has never, and will never, be plain sailing for Kerry. He faces his challenges daily just like the rest of the team. He has a high powered/high pressure job and a relationship to juggle just like the rest of us, but twice a week, every week he puts himself first for 60 minutes. Why? Because he knows that someday his health will be his number one priority, so he makes himself a priority. No excuses. Kerry is always a pleasant guy to have around the gym. Forever the observer he is never shy to notice the progress of others and offer some encouragement, a strong mutual respect for Kerry’s hard work means others get a hit of motivation from him in return. Thank you Kerry for being an absolute asset to the Biomechanical team.

15.01.2022 Some kind words from our friends at #arcadiumHQ. Always happy to help share some knowledge where I can.

13.01.2022 What a beautiful sight, powerlifting competitions back in full swing. Starting this weekend gone, Team Biomechanical is competing across 3 different competitions over a 4 week period, it’s going to be busy and I’ll call it already very successful for Team Biomechanical (no pressure). Kat took to the platform yesterday to set the tone and she did just that. This was always going to be a good day on the platform, Kat put in all the work that was asked of her, stayed injury... free and thanks to @mcdee83 came in under weight days before comp. The day started exceptionally well with a 185kg squat for a 10kg PR, and she went on to add 10kg to her own Australian bench press record (105kg) and sprinkle an equal PR 170 kg deadlift. This all combined gave her the new Australian total record of 460kg. Special thanks @valhalla_strength_brisbane and all the referees, helpers and handlers on the day. I personally had a blast and look forward to coming back for Push-Pull in a few weeks then bring on State Titles early next year! Next up, Heavy Metal 3 @thebarbrisbane, Lets go!!! #biomechanical #teamBM #thebarbrisbane #fitnessandstrengthfundamentals #painfreeperformanceoutcomes #valhallastrength @ Biomechanical See more

13.01.2022 Good afternoon team, For those that weren’t aware, until today it has been illegal to visit individuals at their home and provide personal fitness services in any capacity. However, Queensland Health has recommended lifting such restrictions and I am happy to announce that Biomechanical Home Base will be operational from the start of next week. I believe I have everything required to deliver the highest quality sessions imaginable.... I will be happy to train you all but given the home-schooling situation and the fact we just got a new very high maintenance K9 family member (long story), spaces will be subject to availability and will be on a first in first served basis. I absolutely cannot wait to get stuck in. Let’s get it!!! @ Biomechanical See more

12.01.2022 I completely understand, that you are absolutely sick of the sight of eggs for breakfast. You have literally tried to cook them every which way you thought possible and the thought of eating a square meal for breakfast (yes plenty of people do that) makes your stomach churn. Try this high protein pancake recipe instead. Protein Pancakes Ingredients ... 6 large eggs 1 cup of ricotta cheese An array of seasonal berries and fruits of your personal preference cup of all-purpose flour or personal flour alternative 2 tablespoons of softened or melted butter teaspoon baking powder teaspoon salt teaspoon vanilla Maple syrup (optional) Step 1 Beat eggs, ricotta, flour, butter, baking powder, salt and vanilla in a large bowl until blended. You can add a small amount of mashed banana or berries at this stage if you like. Step 2 Place the seasonal fruit in a small pan and turn on low to soften, the fruit may need to be cut first if too large. Step 3 Add a little coconut oil or butter to a small to medium sized non-stick pan and turn on to a medium heat. Scoop cup measures of batter onto a hot pan and cook until golden brown, turning once. Step 4 Top the pancakes with the softened fruit mixture and perhaps a little of your favourite maple syrup if you so desire. Pro Tip: This is a great recipe for those that can’t stand the taste and texture of protein powder and prefer to just eat real food. #teambm #biomechanical #painfreepreformanceoutcomes #fitness&strengthfundamentals #pancakes #proteinpancakes #tuckshoptuesday @ Biomechanical

12.01.2022 James Debenham Every community has that one member that works unconditionally behind the scenes to lend a very helpful hand and give back to something or somebody that has positively affected their lives for the better. In this case I am super fortunate to have the helping hand and eye of this big fella. Meet James. James came on board mid 2017 as part of the Fitness and Strength Fundamentals Program and he has literally taken everything we talk about, embraced it..., researched it and made it his own. Its no secret, when we first started James was at ground zero. Here is what James had to say about his Fitness and Strength Fundamentals experience... I started training with Nick as a late 30 something who had struggled with his weight since his 20s. I had tried the gym many times over the years but never stuck with it - always finding myself bored by hours of treadmill running and circuits on complicated resistance machines. I had some friends into powerlifting and had watched a few competition videos and decided that training for a sport might keep me interested long enough to start seeing health benefits. I met Nick and explained that I wanted to find focus and clarity of mind as much as I wanted to train my body - as a lifelong anxiety sufferer 'doing things' has always been a challenge. We hit it off straight away and he recommended I start out with his "Fitness & Strength Fundamentals" programme. I was hooked almost immediately. In a few short weeks, Nick was able to coach me from being unable to squat an empty barbell to being comfortable with the basics of the three main powerlifting lifts. Fast forward 6 months to today and I am still training with Nick and following his programmes and am walking around lighter, notably stronger and far more happy, confident and focused. Thank you, James, for all your technical input behind the scenes and of course 'The Motivator'. The website looks fantastic and thanks to you, Biomechanical can help more individuals achieve pain-free performance outcomes daily. You are a special individual with a big heart and an extremely valuable member of the Biomechanical Tribe. You can never leave. See more

12.01.2022 "Every accomplishment starts with the decision to try" Meet Kristin. Last week she took a leap of faith and decided to try her luck at strength training with BIOMECHANICAL. Before last week, she had never touched weights. The courage it can take for someone who's never stepped into what can be construed as a very intimidating environment, is huge, but Kristin has taken it by the horns and run with it. And even though she may be new to strength training, as soon as anyone wa...lks through those doors at Campvs - doesn't matter how big, strong, small, fast, slow or weak you are - everyone is treated as an equal. No egos, just open arms and warm smiles. Not only by the coaches, but our incredible community of members. While lifting heavy shit is simply a matter of life for some of us, it never ceases to amaze me to think about the courage it takes for anyone to give it that first shot - To make the decision and then commitment to give it a go. Strength training can be life changing for many people and everyday I am grateful to give my clients a slice of empowerment, achievement, the ability to see their own capability, or morale boost - whatever it may be during that session. To try new things; something we should strive to keep doing throughout our lives, in order to grow, learn and live life to the fullest. Whether it be pursuing the career of your dreams, a new hobby, or leaving your home to travel - facing your fears or pursuing your hopes and dreams is the ultimate way to push your own boundaries and achieve the impossible. This is Kristin. Kristin is now strength training. Kristin will achieve things she never thought possible. Be like Kristin.

12.01.2022 Today the therapist became the patient. A long powerlifting season meant that I never really got the opportunity to get some insight into why my right shoulder was giving me grief. I had no issue benching big, so why would I? Right..? Having had enough of the constant dull ache and not being able to complete a few key off season movements I got in contact with Bree at Elite Health and Performance. Wow is all I can say. Not only was she familiar with the nature of the sport, ...but also working with strength athletes enabled her to very quickly ascertain the source and reason for my discomfort; provide instant relief; and formulate homework and a plan moving forward. So What makes a good therapist: Ability to listen and genuinely understand the demands of your sport or activity of choice. Not necessarily have personal experience in that activity, but at the very least have an understanding of the biomechanics of it. Understand that everyone is different and that at times they require a change in treatment modality. And further either have the skills to do so, or the integrity to refer you to someone who does. Ability to accurately identify your orthopaedic and physiological capacity and prescribe effective takeaway exercises that they know you can and will do...... maybe. Re-evaluate your choice of therapist if they: Specialise in a particular area outside of your injury type (or concern); or doesn’t show confidence in treating you. Believe that their particular service is the be all and end all of injury management and/or speak poorly of other allied health professionals Offer you no alternatives to your usual exercise routine or tells you to avoid all exercise.

11.01.2022 Check out this video of a woman with chronic low back pain from spondylolisthesis. Despite knowing all the right rehab exercises, she always had trouble recruiting the correct muscles at the right time because they were ALWAYS on guard and switched on. While she was hypermobile in her spine, her core stabilizers were so guarded to try and compensate for the hypermobility, that she could feel the motor patterning of her core was all wrong. She was never able to take a deep br...eath - doing so requires her to utilise the diaphragm - to help properly stabilize everything. All she ever managed was a shallow breath into the upper chest. Cue in some FST to release the Deep Front Line which involves Psoas and the Diaphragm and she reports feeling an instant change in her breathing, which lead to an instant change in her ability to properly stabilize her spine which lead to an instant reduction in her back pain!

11.01.2022 My client Amy looking strong ahead of States in 2 weeks. 3x3 @ 135kg Amy has adhered to her program like a champ and will no doubt reap the rewards of her hard work on comp day. Her drive and motivation is second to none!

11.01.2022 The weekend has passed and The Bar Brisbane held it’s first novice powerlifting competition and I am sitting here still lost for words. The comp was absolutely phenomenal. But what was even more phenomenal was the performance of two lads. James Debenham (deadlifting in video) a personal best 155kg and Dean Haines (more on him later). James started with me roughly 8 months ago and he could not squat an Olympic Bar. Partly because he lacked the co-ordination, partly because he ...lacked the strength and partly because he was petrified of the possibilities. Negative if you ask him, positive if you ask me or any other strength coach. His goal was to increase his personal wellbeing so I started him slowly via our Fitness and Strength Fundamentals foundation programme. Fast forward just 6 months and James is bitten by the iron bug and he cannot get enough of the infectious gym environment. He finally admits to me, I want to do the Novice competition Nic. You know that’s a big commitment right? Yep! Well why not then!. From that day onward I was prevailed to witness one of the most impressive personal transformations to date. James was thrown enough obstacles that any normal person would have thrown in the towel. His long-term relationship ended, he battled through numerous bouts of physical and mental illness and other personal troubles but he stepped up to each and every one of them. Fast Forward to Sunday 11th March. The Bar Brisbanes Novice powerlifting compitition, The Sunday Session. James stepped up and went: Squat 110 120 - His original goal, Bodyweight 130 - 10Kg PB!!! Bench 75 Easy!!! 82.5 2.5kg PB!!! 90 X One of the most impressive battles of the day but not quite. Deadlift 120 Easy opener 140 Nailed it 155 See for yourself. Smoked it James is a prime example that if you show up every day and put your best foot forward you can achieve anything you like. Find a way!

10.01.2022 It is said that perseverance is stubbornness with a purpose. If this is the case then Janet Etchells, who is quite possibly the most stubborn person to walk this earth, has persevered beyond all possibility, for what purpose?.To demonstrate to us all that with enough perseverance next to anything is possible. This powerlifting has been a tough arduous journey for @janetetchells and often the carrot has gotten further and further away. At the end of last year, you could... have said Janet was down and out, she came off the back of a poor performance and had zero desire to ever compete again. But she did what all winners do, put that behind her and went to work. Janet told herself that she would get 6 lifts from 6 attempts at this competition and she did exactly that. Well done Janet, we are all incredibly proud of you and look forward to the next one. Bench Press 35, 37.5 & 40kg (2.5 kg PB) Deadlift 75, 80 & 82.5 (2.5 kg PB) #teamBM #Biomechanical #thebarbrisbane #fitness&strengthfundamentals #painfreepreformanceoutcomes #girlswholift #pushpull #deadlift See more

10.01.2022 Due to the ever-raising attention to Fascia and its constituents I have been fielding many private enquiries asking what exactly Fascia is and what its role is in the body. As a large proportion of my subscribers and clients simply do not care about the functional anatomy behind FST, and even less about the Myofascia that creates and allows structure and function, here is a simple explanation. Simply put, Fascia is the biological fabric of an organism. It is a net like mecha...nism by which all bodily structures are held together right from the macro and all the way down to the micro level. An overly simple analogy is an orange. If we look at an orange it is contained within the whole by the skin, underneath the skin we have the thick white pith that gives the segments structure, the segments have their own thin skin and lastly each droplet of juice has its own skin again. Much like that delicious web, Fascia is what innervates and communicates with every single bone, joint, tendon, muscle and organ within the human body giving us form and the ability to function. Without it we would essentially be a glass of orange juice. FST seeks to rearrange this web so we can be the prettiest happiest orange on the tree. This is by no means anything revolutionary, what is, is when we understand that science now proves that this fascia is a continuous communication network vaster than the central nervous system. Over the next few weeks we will discuss the various Fascial Lines commonly addressed in FST, common orthopaedic complaints and the best ways to address these issues, and finally some strength and conditioning hacks. Sky High Stretch - Certified Fascial Stretch Therapist

10.01.2022 A case study of a client from Northwest Physiotherapy Group with left gluteal pain that was reduced by trigger pointing the right shoulder. http://www.nwpg.com.au//runners-gluteal-pain-fixed-with-sh Here are some salient points from the article discussing how this could have occured: ... a. The tension in the right shoulder affected upper body rotation while running, which was compensated for by increased load on the left hip/gluteal area. b. Tightness in the right shoulder lead to compensatory tightness developing in the left buttock following a diagonal pattern, a common movement pattern in normal bodily functions(right arm moves with left leg in walking/running). c. The left buttock pain was an output signal from Mrs H's brain warning of some imbalance in the body. The area of pain was not necessarily the area of greatest tension in the body, but this was the most effective area of symptoms to cause a behavioural change in Mrs H as it was affecting her running, something that was very important to her general health and well-being. If you are experiencing pain that doesn't seem to respond to local manual therapy, local strengthening and local stretching, visit a therapist who will assess and treat the entire kinetic chain. It's all connected

09.01.2022 Here is a video by Jim from the Bostock Institute explaining how knee and ankle issues can cause hip and back pain. As I've brushed over before, I find that releasing a tight or sticky point anywhere along Fascial lines or anatomy trains, will often result in improved movement patterns either above or below - simply because our body parts are part of a kinetic chain! When looking at ankle ROM I love using the knee to wall test (K2W) not only as an outcome measure to see my c...lients' progression, but also as a tool to assist my diagnosis of the root cause of their problems. As Jim describes in the video, Brandon's history of a significant left ankle sprain resulted in reduced left ankle dorsiflexion and hence weakness of his left glute which results in left sided hip/back pain. The first clue to finding the driving factor of Brandon's issues will come when doing a thorough subjective history - asking the right questions will always lead you to where you need to go. Armed with the past history of an ankle sprain, the next move will include a simple ankle assessment in the objective assessment - while it's important to assess the primary area that someone comes in to seek your help for, you do them a much better service by assessing the global picture too. In this case a quick K2W will identify a likely driving factor to Brandon's left sided hip and back problems. In Brandon's case, I would really focus on releasing the Superficial Back Line (SBL) to increase ankle ROM and therefore create better movement patterns up along the chain. The SBL consists of (in this order): - Plantar Fascia and short toe flexors - Achilles' tendon - Triceps Surae - Hamstrings - Sacrotuberous ligament - Sciatic nerve - Erector Spinae - Epicranial Fascia As you can see, by releasing a number of the tissues along the SBL, we will likely have a positive effect on Brandon's issues.

09.01.2022 So, The Bar Brisbane is hosting its first novice comp of 2019 and the #Biomechanical team has a few lifters in the mix. Here’s a couple of sneak peaks: Here is Scott with not so perfect looking but very very quick 187.5 kg. Scott has had the 200 hoodoo for about 6 months now so fingers crossed. Then there are these two. Nat and Josh. Nat has been dealing with the squat demons the last few weeks and here she is squatting an easy 95kg double. Her goal of 110 looking ...very doable. Weeks 2-3 of this program consisted exactly of 2 parts beer and 3 parts partying it up in Vietnam for Josh. Nonetheless here he is deadlifting a personal best 162.5 with 2 weeks of training still to go. Looking forward to some great results, no pressure guys. #biomechanical #teambm #thebarbrisbane #foundations #fitness&strengthfundamentals #painfreepreformanceoutcomes #thesundaysession @ Biomechanical

09.01.2022 This perfectly describes why Fascia is so fascinating to me! We are always learning so much about it everyday and there are many more secrets of fascia to uncover. "Think of fascia as the most sensitive, highly interconnected system in the entire body it's the life force next to blood. Without fascia, toned and structured muscle would turn to hamburger meat, organs would spread like wildfire and bones would crumble, as fascia is the single element that organizes and suspends these parts of the body. It's the most highly innervated tissue, sensitive to every hormone in your system, recoiling with every bump and bruise sustained."

09.01.2022 A simple outcome measure I do between stretching each side of the body is a passive Straight Leg Raise (SLR). The SLR is typically a neural tension test (NTT) - They are used to assesses the mechanical movement of the neurological tissues as well as their sensitivity to mechanical stress or compression. The SLR as a NTT can be used to rule in or out neural tissue involvement as a result of a space occupying lesion, often a lumbar disc herniation. It's also a great way for my clients to see the immediate effects of FST, and for me to keep evaluating changes in my clients. Thanks for coming to see me this morning Nick

08.01.2022 This is an excellent article discussing the effects of stress on our bodies - mental, emotional and physical stress impose the exact same flight or fight response in our body. The sympathetic nervous system which drives the flight or fight response, is also in charge of all high power movements and extension related postures and activities. Overusing these systems causes a negative effect in motor control. By constantly stressing your body without 'reabsorbing' the stress, yo...u create inflammation in the body, and the reduced motor control increases fatigue levels - making you more prone to injury. Different ways to manage stress include: - Learn new techniques, lifts, activities slowly. Learn one component over a few sessions before learning the next and putting it together. - Getting into flexion based postures during recovery to switch over into the parasympathetic nervous system (PNS) aka Rest and Relaxation. Yoga! Gentle Cycling and rowing are better than running if you are inclined to do cardio as recovery. - Targeted breathing and guided meditation are also excellent ways to switch over into the PNS and settle the body and mind for effective recovery. FST uses the power of breathing assist this switch. Relaxation Massage tends to be quite meditative for people and allows the mind to completely 'let go'. Don't underestimate the importance of recovery to maximise your training Happy reading! JEM Remedial Massage Irongrind Strength #FST #SetItFreeWithFST #biomechanical #mycampvs #ReGen

07.01.2022 As we get older we inevitably lose muscle mass. This loss of muscle results in reduced strength, balance and most importantly, mobility. This loss of mobility can affect simple activities of daily living such as getting on and off the toilet, in and out of bed, walking outside independently to being unable to live in your own home anymore. Study after study demonstrates that strength training as we get older is an excellent countermeasure against age related muscle mass and strength loss. What better way to ensure we stay fit and limber into our old age than to get into the gym and lift heavy S%?!

07.01.2022 SMART GOAL SETTING... is not a new concept and is now being taught at schools from a very early age, but there are a few key concepts of the goal setting process that are being left out which could derail your 2020. Let’s explore; S/pecific: There is no place for vagueness ambiguity in goal setting. Engage all faculties of our being and become internally driven to achieve that which we have set out to. M/easurable: Specifically, measurable to be exact. It is all too ea...sy to get caught up in the oh yeah I feel so much better. How do you know you feel better? A/ction Orientated: Goals must have a set pathway (albiet perhaps flexible) that is definitive to a desired outcome. Eg: I will learn and apply the principles of the Biomechanical Fitness and Strength Fundamentals Program to achieve all Achievement Standards. R/ealistic: The purpose of a goal is to aid in the process of bringing dreams into reality. But taking all things into consideration they must of course be realistic. You may need to employ the help of a friend/coach here to give some feedback T/imed: One of the better aspects of a correctly laid out SMART goal is the timeframe. If there was/is no end point then there is no sense of urgency. A timeframe also serves to break larger goals down into (A) actionable daily tasks. Accountability: It is highly recommended that in order to achieve any set goal we have an accountability partner. This person is initially responsible for making sure your goal fits ALL aspects of the SMART goal setting process. Roadblocks: there is zero doubt that you will face roadblocks, something will pop up that’s simply life. The key thing is that we sit and identify all possible scenarios early on in the goal setting process and come up with default action patterns for dealing with them if they do, we call these detours. Detours, are alternate paths of action or the default action plan for when life happens. For example. If you have had a long day at work and nothing is prepared for dinner then you will have a default meal idea that is a healthy alternative. #biomechanical #teamBM #thebarbrisbane #fitness&strengthfundamentals See more

07.01.2022 I needed this today. First quick bro session on the new home setup. What a chaotic week. I hope everyone is staying safe and playing their part the best way they know how.

06.01.2022 For a while now I have been looking to get my hands on a crossfit athlete. Fortunately, around 4 months ago, this bloke walked into the gym one quiet Sunday afternoon. Opinions aside, there is zero doubt that crossfit athletes know how to actually work hard and have a level of conditioning far superior to most other gym based athletes. That is exactly how Regan managed to total 500+ in his first powerlifting competition less than 3 months ago with zero coaching. Fast-for...ward to yesterday and @mitchregan smashed that total: Squatting 200kg (10 kg PB) Bench Pressing 135kg (15kg PB) Deadlifting an easy 220 (10kg PB) He managed to have a perfect day out going 9 out of 9 lifts and 27 white lights (perhaps a bit lucky on that third bench ; ) ). A pretty tidy performance considering his last competition was so recent. We haven't been working together long, but the best thing here is that we genuinely needed to do zero conditioning and had the luxury of just being able to concentrate on a few key technical changes and let the cards fall as they may. Regan genuinely brings a massive amount of energy to his session and if anything, needs to be reigned in now and then. So, the moral of the story is, ‘Do your conditioning kids’ it may seem trivial in the short term, but the long term vision will ultimately depend on where your strength AND fitness lies. Thank you Regan for bringing the gym to life whenever you are there and bringing your best to each and every training session. Still a lot of old habits that aren’t exactly optimal but the journey would be boring otherwise. A small taste of bigger things to come my friend. Well done yesterday. See more

06.01.2022 One of the most commonly asked questions is Nick, what do you think of (insert meal prep company) should I buy meals rather than make my own. I really don’t have the. The short answer is absolutely yes! If you can spare the money, or lack the requisite cooking prowess to eat healthy on the go, then you would be silly not to. There is a plethora of options out there to suit all tastes and budgets. #noexcuses Things have been a bit hectic the last few weeks and I ...don’t always have time to prepare a good healthy meal for the next day. That’s the exact reason I have been getting these delicious meals from @homemadeornothing These meals are restaurant quality and absolutely delicious, there is just something about knowing you have a delicious meal incoming that makes you train/roll that much harder. #teamBM #biomechanical #thebarbrisbane #fitnessandstrengthfundamentals #painfreeperformanceoutcomes #homemadeornothing

05.01.2022 To carry on from yesterday..... What many athletes and coaches alike fail to realise is that you can actively spark the recovery process before you chug down that Whey Big, even before you leave the gym. A gentle stroll up and down the gym until your heart and respiratory rate has returned to normal then 5 minutes of breathing can return you from the chronic sympathetic state into the parasympathetic and ready to rest and digest in preparation for many workouts to follow.... So how do we do it? Find the quietest place in the gym or the closest area outside perhaps. Lie on your back with your head comfortably set, arms open and lower limbs elevated above the level of the chest. Eyes shut. Replicate the same physical breathing pattern as your warm-up/crocodile breathing except this time inhale for 3-4 seconds, hold for 2-3 seconds and slowly exhale for 6-8 seconds. Do this for around 3-5 minutes and enjoy the training longevity. #teamBM #biomechanical #painfreepreformanceoutcomes #justbreathe #recovery See more

05.01.2022 The year is starting to wrap up and the Biomechanical Xmas party has now come and gone. I cannot thank all those that showed up enough. And for those that couldn’t make it, I will see you there next year. The barbeque was a massive success and thank you so much to @fitnozz for running the operation. One of the hits was this Sweet Potato and Spinach Salad so I thought I would share the recipe as it is delicious, simple and can be prepared in bulk for meals during the week.... Ingredients 2-3 Large Sweet Potatoes, peeled. 150g Baby Spinach cup of Pecans 60g Feta Dressing 1 Tbsp Honey 2 Tbsp Lemon Juice tsp Dijon mustard Salt & Pepper Step 1 Preheat oven to 220 degrees Step 2 Cut potatoes into 2cm cubes and par boil until soft. Drain well and place in a bowl with a drizzle of olive oil and couple of grinds of salt and pepper. Toss to coat well. Step 3 Place potatoes on a lined oven tray, spread even so there is only a single layer. Roast till golden brown (roughly 20 minutes) then flip and cook on the other side until well and truly crunchy. Step 4 While the potatoes roast, place all the dressing ingredients in a jar and mix and shake until well combined. Toast pecans in a dry frypan on a medium heat until well browned and smell nutty. Step 5 To assemble, place a small layer of spinach and then crumbled feta, followed by a layer of potatoes until you have completely used all prepared ingredients. Top with any remaining nuts and Feta, prepared dressing and a final grind or two of salt and pepper. Serve with your favourite protein and enjoy!!! You can prepare this however you choose, you can serve it warm and allow the spinach to wilt a little or allow the potatoes to completely cool and serve cold. Pro tip: This is soooooo easy to prepare in its individual components and store in the fridge. This simple but delicious salad really could be a game changer for your weekly meals on the go. @ Biomechanical See more

04.01.2022 Chris Frederick demonstrates a Level 3 FST (Fascial Stretch Therapy) technique that radically reduces hip adductor tightness & increases hip mobility in about 30 seconds. #FST #FascialStretchTherapy #SetItFreeWithFST #FSTrestoresHope

04.01.2022 Here is a great article by Thomas Meyers discussing some treatment options for plantar fasciitis. - If acute, go with the R.I.C.E protocol. - If chronic, discuss corticosteroid options with your doctor. - Try FST to release sticky areas further up the Superficial Back Line - drivers could come from hamstrings, erectors, a pelvic torque or even the suboccipitals ... - Maintain the release with an appropriate stretching and strengthening program - Try rolling the foot slowly and gently over a ball first thing in the morning and right before sleep can help ease pain in the short term. Whatever route you take, remember it can take up to 10 days to know if the chosen treatment is working, so be patient and keep persevering!

03.01.2022 Novice Spring Cup 2019. With @janetetchells and Heidi Strohschon. Let’s go Janet!

02.01.2022 Yeah yeah, I get it. You're one of those people that needs a snack every hour just so you don't bite someone's head off. Try this super easy homemade jerky recipe: Ingredients 1 kg of topside, preferably grass fed or organic (as lean as you can possibly find with the excess fat removed), get your butcher to slice as thinly as possible. ... Marinade 1/3 C Worcestershire Sauce 1/3 C Soy Sauce Tbsp of Honey (as in actual honey) Generous amount of fresh black pepper 1 clove of garlic, crushed 1 tsp of chili flakes or ground chilli lime (optional, I just really like the chilli lime flavour) Step 1 Lay your beef flat on a plate or board, cover well with glad wrap and place in freezer. We want the beef to become only slightly frozen so that we may easily cut thin slices of jerky. 1-2 hours should do. Step 2 Using a sharp knife slice the beef into thin strips, around 5-10 millimetres thick. Step 3 Place all the marinade ingredients (except the lime) in a bowl and add in the beef. Then add the zest of the lime, and finally the juice. Step 4 Cover beef and refrigerate. Allow to marinade for at least 4 hours, preferably 12. Step 5 Arrange jerky on a cooling rack upon a lined oven tray, place in oven on just less than low to dehydrate for roughly 6 hours. Wrap the end of a wooden spoon in tin foil and leave the oven door ajar to allow air to circulate. Make sure to allow enough room between strips for air to circulate, turn strips at least once during the drying process. This beef Jerky will make the perfect hunger busting snack, don't worry vegeos, as I understand you can repeat this process, replacing the topside with jackfruit. @ Biomechanical See more

02.01.2022 Truth. You know who you are. #biomechanical #teambiomechanical #painfreeprefomanceoutcomes #somestimesthetruthhurts

01.01.2022 How good was Movember!?!?! I think I might just keep this disgusting slug for a few more weeks. What do you reckon? Mens Health Month has come and gone now so it is only fitting that I introduce you to one of or Biomechanical ladies. I will let her tell you a little bit about her struggles with mental health and the impact of prioritising her personal activity and health has had on her. Jo came in as my very first Fitness and Strength Fundamentals client. She has very litt...le to no experience in the strength training realm and we started her from a very regressed state, as in bodyweight only regressed. Without saying too much she can now easily squat her body weight and here she is pulling a massive 110kg double. Enough from me, here is what Jo has to say. Consistent training has allowed me to manage my mental health without medication for the first time in 5 years. The other overwhelming benefit has been how much you learn about your own mind when challenging yourself each session. Lifting is essentially a weekly therapy session. Jo is a teacher at a local private girls’ school and is not only a great role model of those young ladies as to what can be achieved when you actively take your personal health and well-being into your hands and take charge, but also the yard stick by which all females that enter the biomechanical system can look to achieve if they put one foot in front of the other daily and get it done. Thank you Jo for setting the bench mark for such a wide variety of ladies out there. #biomechanical #teambm #painfreepreformanceoutcomes #girlswholift #girlswhoworkout #rolemodelmonday #rolemodel #deadlift

01.01.2022 When this bloke first walked in the door it was exciting to say the least. Something along the lines of My chiropractor says I need to come and strength train, I have zero experience so just tell me what to do and I will do it. What the F*#k!?!, Excuse me? Firstly, your chiropractor sent you in?!?! Secondly, we can do whatever I want?!? Unicorns do exist my friends, they just come in different shapes and sizes. This Unicorn’s name was Scott. A family man and small business... owner, with a genuine zest to improve all aspects of his world systematically and sustainably. When Scott first started training with me he was literally a blank slate but immediately I could see potential. He is one of those guys that listens to every word with intent and executes down to the last nuance of the movement. We had to work around some imbalances form left to right from his glory days playing soccer, but when someone is as driven and dedicated as Scott, that was just a small snippet in time compared to how far he has now come. I look forward to every training session with Nick. He builds confidence as well as your ability every session. Whenever I train by myself, I try to progress too fast which has led to injury and stagnation. With Nick’s guidance I am able to put 100% focus on getting the work done rather than fixating on whether I am doing things right or doing the right things at all. Despite having two very young ones and a business to run, Scott makes his health, strength and movement a priority, and for that my hat goes off to you Scott. Thank you for showing us all that these things do not need to be an excuse to living your best life. Here you see the rewards of Scotts hard work, a 190kg deadlift, enough for him to feature on the gym leader board and make him the envy of his circle of friends. #biomechanical #teambm #painfreepreformanceoutcomes #fitness&strengthfundamentals #deadlift #membermonday #sundaysession2019