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Empowered Performance Personal Training

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25.01.2022 Can you improve your cycling performance without training? Cycling is not my strongest sport. My endurance and technique isn't great. With the CrossFit Open. I've not cycled for two months so how could I come back on a bike ride two months later with my best average speed on a tougher route? Here's my theories? 1) Aerobic fitness in shorter domains leading to long term performance: The CrossFit Open had an unusually large number of long workouts. Whilst CrossFit is famed for... anaerobic power, workouts over 7 minutes are largely aerobic. So my engine is better after 5 weeks of torture. 2). Less training: Yes you heard it LESS. I often would train twice a day 4-5 times a week and have severe DOMS. Overtraining can lead to over soreness and decreased performance. I only did one CrossFit workout this week after 19.5 to recover. 3) Balance in training: My PT course has taught me that programming your training is important. I have imbalances, a strong lower body and a still much weaker upper body and mobility. Putting aside a couple of sessions a week to build strength and mobility builds a stronger core and midline stability. That makes cycling easier and other training. 4) Efficiency: This is a crucial piece. Everyone can say I could run faster, cycle faster etc if I was "fitter". But what people don't realise that if you are more efficient the effort you need to do is substantially less and you don't redline and get a better performance. So for me in cycling that's learning to get my tyres to the optimal pressure, learning to "spin" in the correct gear rather than treating a bike as an assault bike! And importantly breathing. Learn to consciously breathe and RELAX. Without breathing properly you will break quickly. 5) Mental resilience: Tell yourself you can do this. You are doing well. Break your ride into different milestones and pat yourself on the back. Ride with a group of mates in my case dads, enjoy a cup of coffee. #perthlife #dad #fitdad #perthpt #perth #perthfitfam #perthisok #personaltrainer #personaltrainerperth #cycling #strava #fitdad #gains #icandothis #crossfit #crossfitmasters #mastersathlete #themethodnow @ Perth, Western Australia See more

23.01.2022 I can fly! #burpees #boxjumps #perthpersonaltrainer #threevsthreeshowdown #perthfitfam #perth #perthpt #themethodnow #crossfitmasters #crossfit #innercitycrossfit #getfitcentral

23.01.2022 Did my CrossFit Level 1 coaching course on weekend. Was an amazing course with great coaches @brett4d @lachlanlearg @edwardlmorrison. Relearning the movements I already "knew" helped to build up common themes of the importance of the hip drive before doing other movements (core to extremity) and maintaining my core and active shoulders. Hopefully my crossfit will improve and it will help with my PT course. The only problem is my legs are mega sore after the combination of open workout 19.5 and the drills/2 workouts on the weekend. Definitely having a rest day today! #crossfit #perthpersonaltrainer #perthpersonaltrainer #mastersathlete #sorelegs #crossfitgames #crossfittraining #crossfitlevel1 #perthfitfam #perthpt #perthisok

20.01.2022 Just having a sleep after taking my dad out for a walk. I've been training him but unfortunately he just can't sprint that fast and his agility to turn rapid corners is somewhat lacking. He sped up today when he saw I had a dead bird I wanted to eat. But I thought, your not catching me mate. Then he got my favourite dog biscuits out. Dead bird or biscuits. What a choice for a Lab to make when I want to eat both. I ran to him for the biscuit and he had the gall to take it out my jaw. I will never trust him again, unless their is food involved. I can't help myself . #labradorretriever #labsofinstagram #perthlabrador #personaltrainer #perthpt #perthfitfam #fitfam #dogsofinstagram #dogsofperth #dogsaroundperth #hollythemadlab

19.01.2022 Get Fitter, Faster and Stronger with PT Nick Drizen at GL Mt Lawley - Get a free PT session with a personalised program tailored to your needs and the 12 week challenge (for beginners to advanced) - Video demos of every exercise on IOS/Android App - Stupid Easy Nutrition that you can fit in with your busy lifestyle - 5 day free Goodlife Mt Lawley membership using online link

17.01.2022 The Group photo from the crossfit level 1 course. #crossfittraining #perthpersonaltrainer #crossfit #mastersathlete #perthfitfam #perthpt

13.01.2022 Crossfit open completed. 20 minutes of chest to bar pull ups and thrusters. Pleased with my chest to bar pull ups. Wasn't mentally tough enough on my thrusters to keep moving as much as I should. Thx @coachkimeet for the timing. Sorry for the temper tantrums refusing to move on thrusters. Overall pretty chuffed as huge improvement on my 2018 performance. More endurance work for me next year I think. #innercitycrossfit #intheopen #intheopen2019 #crossfit #crossfitgames #mastersathlete #perthfitfam #perthpt #perthpersonaltrainer #fitfam #sorelegs

12.01.2022 Smash the Goodlife, Fitter, Faster, Stronger challenge with these top tips from PT Nick Drizen #perth #perthpt #personaltrainer #perthfitfam #perthpersonaltrainer #goodlife #mountlawley #fitterfasterstronger #crossfit

11.01.2022 Half bosu ball balance. Great fun and proprioception for your 7 year old. Strong Jake mate. #perthpt #perthpersonaltrainer #crownmetropol #strongboy

11.01.2022 Always good to review your training strategy to see how you can improve . My strategy is to focus on strength doing some bodybuilding workouts to build my weaker muscles, gymnastic and Olympic lifts and rebuild my engine. Today oly lifts and endurance. Did a 1:44 500m row and 7 100m row sprints with a PB of 18.6 sec. Not bad for a short guy! My tip for 100m rows: get feet strongly strapped in, push from heels,aggressive hip and arm pull back and rapid reps! #bodybuilding #rowing #concept2rower #crossfit #fitdad #perthfitfam #innercitycrossfit #crossfitmasters #perthpt #personaltrainer #perthpersonaltrainer

09.01.2022 Shoulder mobility. If you work most of the time in an office sitting and chilled on the couch in the evening then over time your shoulders tighten and tend to round and slump forward. This happens over many years! Raising your arm above your head to reach something could become a challenge. Go into Bunnings and buy a stick and try "shoulder dislocates". Keep arms as wide as you need and elbows locked and use your shoulder and back muscles to move stick back and forth. I have a lot to do #shouldersworkout #shoulders #shoulderstretch #mobility #shoulderimpingement #perthpt #perth #perthpersonaltrainer #gymnastics

08.01.2022 The handstand push up is one of the hardest moves in CrossFit. Have a look below on my Insta blog about my first one and how I've progressed! My butt luckily is smaller a year on!

07.01.2022 Day 1 new day job after around 6 weeks off. Looking forward to a new challenge! Hoping that I manage to balance my PT course with work and the weekend. #backtowork #excited #newchallenge #suitedandbooted #themethodnow #suitedpersonaltrainer #perthpt #perthpersonaltrainer #worklifebalance @ Perth, Western Australia

04.01.2022 Double DT. Ten rounds of partner synchronised 50kg 12 deadlifts, 9 hang cleans, 6 shoulder to overhead in a 10 minutes time gap. Pretty tough on muscle fatigue and grip stength. Thx Shaun and Derek for being great team mates. #perthpersonaltrainer #threevsthreeshowdown #perthfitfam #crossfitmasters #perthisokay #innercitycrossfit #perth #perthpt #innercitycrossfit #getfitcentral #crossfit

04.01.2022 Wall walks a progression to get a handstand. Start in a plank with feet against the wall and walk your feet up the fall. Try to get your hands as close to the wall as you can with only toes touching the wall. Push out through your shoulders and engage core, glutes etc and hold as long as you can. It's tougher than it looks. You can make this easier by starting with your hands further away from the wall. It requires a lot of shoulder mobility and strength to get close to the wall #handstand #wallwalk #handstand365 #perthpt #perthfitfam #perthpersonaltrainer #perth #perthisok #perthdads #perthmums #crossfit #crossfitmasters #gymnastics

03.01.2022 Looks like I’m having lots of fun on the assault bike in the three vs three team competition. That’s after burpee box jumps and farmers carry’s. Nice relaxing start to the weekend . #perthpersonaltrainer #perthfitfam #perth #perthisokay #innercitycrossfit #crossfit #crossfitmasters #threevsthreeshowdown

03.01.2022 Passed my CrossFit Level 1 coaching course first time. Really chuffed. I found the multiple choice very tricky so glad I got through . Not being able to walk on Monday/Tuesday from 19.5 and excessive thrusters was worthwhile in the end #crossfit #crossfittraining #crossfitlevel1 #aipt #perthfitfam #perthpt #personaltrainer #perthpersonaltrainer #ipassed #mastersathlete #crossfitmasters #dad #fitdad #perth #perthlife #perthisok

03.01.2022 I've been a bad boy not blogging for a while. Life has been hectic between my PT course and a new job! The deadlift has to be my favourite lift. People think of it as dangerous but you need to pick your shopping, kids or lazy dog off the floor without taking out your back! Here are some deadlift variations from easy to tough . The weights are light for demo purposes. #perthpersonaltrainer #innercitycrossfit #personaltrainer #personaltrainer #deadlift #crossfit #crossfittraining #mastersathlete #perthfitfam #perth #perthisokay