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Design Your Life

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19.01.2022 TIGHT MUSCLE TUESDAY - Tight Calves Like many important things in your body, your calves probably aren’t something you think about very often. They just do their thing. The calf itself is actually made up of two muscles, ... the gastrocnemius (sounds like an awesome supervillain) and the soleus (which sounds like a superhero). But unlike the characters of a superhero comic book, they work together to do a really important job They stop you falling on your face! They do this all day and they do it from the bottom of your body which makes their job so much harder. Think about holding a flagpole. If you hold if from the middle, it is pretty easy. However, if you hold it from the end and lean the flag pole out at an angle, it becomes much harder. This is what your calf does all day. So it is not wonder that a lot of us develop tight calves. And because of their position, tight calves can affect weight distribution and pressure on other areas of the body which can also affect the foot, ankle, knee, hips and back. What causes tight calves? Tight calves are often caused through overuse. As we discussed, they work really hard to stop us from falling on our faces and they do this nearly all day. However, when you add running, jumping and sports into the mix, this can lead to overuse of the calf. Interestingly, calf tightness can also be caused by a lack of activity. We sit all day and our knees and ankles stay in the same position and our calves stay in a shortened position. The muscle adapts to this shortened position and tightness can result. Do you have tight calves? Join us on Sunday for Recharge and we will help you with Mobility Exercises, Self-Massage Techniques, and Yoga poses To help losses up those tight calves. www.DesignYourLife.net.au/Recharge/book Here are some you can do at home www.DesignYourLife.net.au/blog/tight-calves

13.01.2022 TRANSFORMATION THURSDAY - Urban Homesteading - Intro G’day everyone and welcome back. For those of you who are new to Transformation Thursday, we go through books that look at how we can grow, improve and transform our lives.... Over the next weeks we will look at the book The Urban Homestead by Kelly Coyne and Erik Knutzen. Many people have been spending and more time at home over the last year or so. For many this has been extremely difficult and isolating, for some it has led for a shift of focus to our homes and gardens for others it has been both. This is definitely not something we are experts in and while most of the articles here are based on science, Transformation Thursday is more about exploring new ideas and gaining new perspectives. Over the next weeks we will look at How to grow food in small urban areas, How to keep livestock in the city, How to preserve food at home, and How to harvest your own water and electricity. While the book itself goes into a lot of depth, we will focus on the parts we think you can do at home in the short-term and some things we have tried ourselves. I hope you enjoy this new journey with us into Urban Homesteading. www.DesignYourLife.net.au/blog/urban-homestead/intro

08.01.2022 TIGHT MUSCLE TUESDAY - Trapezius Hey everyone. Do you have shoulder or neck tightness? Do you feel like you carry all of your stress between your neck and your shoulders? Do you sit a desk or day or spend a lot of tiem looking down at a laptop , tablet or smartphone ? ... Chance are, you could have tight trapezius muscles. The trapezius muscles help to stabilise and move our shoulders and hold our neck up. Hours of looking down at laptops, tablets and smartphones shortens and weakens our traps and can cause neck-aches, shoulder-aches and headaches. The following can help: Strengthening our traps using shoulder and neck mobility exercises, releasing tension using trigger balls and foam rollers and lengthening them using yoga can help relieve the stress and tension in our neck and shoulders. Read here to find out more. www.DesignYourLife.net.au/blog/tight-traps Or let us show you how and claim you free 2 week Recharge trial at www.DesignYourLife.net.au/recharge/book

08.01.2022 FITNESS FRIDAY - Fast-Twitch, Slow-Twitch, What does it all mean?! If you have hung around the gym enough these terms have probably popped up. But what exactly do they mean? Are they just ‘wank words’ or is there something to them?... Well, there are different types of muscles in the body which are classified based on how they produce energy. These are generally described as slow-twitch or fast-twitch. Slow-Twitch (Type I) Muscle Fibres These can produce their own source of energy and therefore can sustain a force for an extended period of time. However, they are unable to generate a lot of force. They are activated first due to their low activation threshold. Fast-Twitch (Type II) Muscle Fibres There are two sub-types, IIa and IIb. The IIa muscle can also act lik a slow-twitch muscle fibre depending on what activity we are dong. Fast-twitch muscles are recruited if the slow-twitch ones can’t produce enough force. Generate more force They get tired quicker. Generate peak force quicker. Responsible for the definition and size of a muscle. Conclusion In short, slow-twitch muscle fibres are about long-lasting endurance, while fast-twitch muscle fibres are good for sudden bursts of energy. Next week we will at what we use each of these muscle fibres types for. www.DesignYourLife.net.au/blog/fast-twitch-slow-twitch/intro