Functional For Life Mobile PT Adelaide | Sport & fitness instruction

Functional For Life Mobile PT Adelaide

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25.01.2022 Damo showed us how to foam roll, Ryan shows us how to stretch! The cat cow can free up the upper and lower back, giving you better mobility. Youll see this stretch a lot in our online classes and during our one on one sessions

24.01.2022 Glute Activation before exercise! Whether your hitting the gym or going for a run, we highly recommend activating your glutes before hand. 1 minute on each of these exercises below and you will be in a much better position to maximise the efficiency of your workout. Activation helps to get your muscles switched on and prepared for the upcoming exercise. Given the glutes (Glutes Maximus and Medius) play a major role in both movement and stabilisation its best to prepare th...em for the exercise ahead! Glute Bridges: -Place band just above the knees -Feet shoulder width apart and heels close to the hips -Push out against the band so knees are shoulder width apart -Raise hips as high as possible, in this top position squeeze glutes as hard as possible -Slowly lower the body and repeat Side Leg Raises: -Lay on your side with knees slightly bent and one leg stacked on the other -Slowly raise the top leg, maintaining a slight bend in the knee -Ensure torso is slightly rolled forward throughout -Repeat on both sides for an equal amount of time or reps Happy Training! Jimmy

24.01.2022 Release work is a big part of our training process at Functional For Life. In essence it is a form of self massage that helps to free up any knots in the muscles, improve blood flow to the muscle prior to exercise and help improve the range of motion in that muscle. The ultimate outcome is to use release work combined with targeted exercises to improve movement overall. In this video we highlight the muscle you are working on (glute medius) and demonstrate how to roll it. As you will see the glute medius sits to the side of the pelvis and plays a vital roll in hip stability as well as various movements, particularly abduction. If you feel tightness around the hips doing release work on this can help to improve mobility and function in this area! Jimmy

23.01.2022 if you follow our posts you will know we are highly focused on ensuring workouts move the body through all planes of motion. Here is a simple way to get the heart rate up whilst moving in both the sagittal (this is movement in the forwards and backwards direction and the movement that dominates our day to day activity) as well as the frontal plane (side ways movement). To increase the intensity really focus on pushing hard off of the driving foot in your side steps. You can increase speed, time and or reps to further the intensity of this one. Happy Training all! Jimmy

23.01.2022 For those of you with a keen eye you will notice this is a pic of myself and a client down the Weir end of the loop around the Torrens. From the Frome Road end to the Weir and back is just over 5km. Its a great run and there is typically plenty of parking there down the Weir end (most of the time). Anywho, the point of the post is this. I used to do this run regularly. It became my run the default track I would do. Due to this, it became automatic. I knew I could do it, I ...had done it so many times that as a general rule, no matter how I felt I could get through this run. It was routine. Routine is the key. You dont have to start with a 5km run, it might be a walk around the block. However, if that is more than you have been doing that is great. Have your minimum standard routine. If that involves outdoor exercise even better, a great way to clear your mind. Find something that suits and stick to it, eventually you may even build on it. Give it a go! :) Jimmy See more

22.01.2022 Training outdoors, whether that be in your backyard, a park the beach or anywhere in between is a great alternative to a gym workout. In fact the benefits of working-out, outdoors are vast with studies showing that compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. That is one of the huge advan...tages of having a trainer come to you. Not only can you choose your location (hence saving precious time in your day) you can choose your ideal location. We will bring the equipment and expertise to help you reach the exact health goal you are after (with the exception of being a body builder, best you go to a gym for that! ) If you are after more info on how we might be able to help you, feel free to PM us on Facebook or reach out at [email protected]. If you just want general training advice, keep checking in on our FB page for tips and general guidance! Happy training Jimmy See more

22.01.2022 Self limiting beliefs are as big of a challenge as the exercises when it comes to training. The mental battle of changing your exercise and dietary habits is often one of the greatest challenges when you make a decision to change your lifestyle and how you see yourself. When the initial motivation fades, it is important to have a minimum standard to fall back on. This may be, you decide to cut one food out of your diet you know is no good for you. Or you commit to a ten minute walk a day no matter what. Setting goals that are not overwhelming can help to slowly but surely help you improve your health habits. We encourage you to sit down and think about what is the very least you can do when you are struggling to tick all the health boxes on a day to day basis :) Jimmy and the FFL team!

22.01.2022 In this video we briefly look at the Glute Max and how it can be released. I am using a small massage ball for highly targeted release and Ryan is using the Foam Roller for more general release (we recommend the roller for beginners). The Glute Max is the most powerful muscle in the body and is absolutely essential for efficient hip extension. In other words if you are running or walking the Glute max should be driving any backwards movement of the leg efficiently and powerfu...lly. Unfortunately what can happen due to lifestyle factors (especially sitting down all day) the Glute max can experience something called Glute Amnesia where it isnt working at 100% effectiveness. Release in conjunction with stretching and activation can dramatically help with bringing back your Glute max to working to its full capacity. If you are still unsure as to why we perform release work on muscles such as foam rolling we fully understand, it is not a straight forward concept to grasp. For this reason we have written two blogs below that break this concept down in more detail (if you are interested in the more technical jargon ). Anyway hope this helps. Our recommendation is to do a minimum of 40 seconds on each side but ideally 2 minutes. Happy training/rolling all :) Jimmy https://buff.ly/37wW8hm (Why Foam Rolling? Part 1) https://buff.ly/36mBzmq (Why Foam Rolling? Part 2) See more

21.01.2022 Looking for a workout to do outside as we head into summer? Damo wrote a blog post recently on getting moving outdoors with no equipment. Click the link to have a read! https://functionalforlife.com.au/outdoor-workouts/

21.01.2022 Incrementally build up to it! Below is an example of how you can progress to a full push up. When performing an exercise it is best to move through a full range of motion. In other words, in the example below, you are best to do a full push up whereby you can get your chest just off the ground, as opposed to going a quarter of the way down, hitting the wall then pushing yourself back up. In order to this, we need to slowly but surely build up to the movement we desire. This w...ay our body learns how to do the full movement correctly right from the start. As you can see in the photos below, Soph has incrementally progressed the push up in order to increase the difficulty/strength demands and control over time. Understanding how to regress and progress an exercise as a trainer is paramount and something we pride ourself on. If youre looking to build up your capacity to do a push up, give the following variations a go! Jimmy See more

21.01.2022 Workout of the week Choose your level of challenge by adjusting the time per exercise or number of rounds! Remember, form is always the number one priority. Move through these exercise with control and precision for best results!

20.01.2022 Are you balancing your workouts? The body is designed to move in three planes of motion. Sagittal (forward and backward movement) Transverse (rotation i.e. Russian twists), Frontal (side to side movement). Of these three the vast majority of exercises and movements we perform are in the sagittal plane. Whilst it is okay to do predominantly sagittal plane movements in our workouts it is important to include the other motions as well. So next time you hit the gym, consider if you are including some movements form all planes! I understand this is getting a little technical so if you want more info feel free to reach out via PM. Happy training Jimmy

19.01.2022 At Functional For Life PT Adelaide, we do not underestimate the magnitude of people putting up their hand and saying, today is the day I take action towards improving my health and fitness. It can be daunting to decide you are going to step out of your comfort zone and change your daily habits to align with a healthier version of you. Our mission is to support you with this change to the best of our ability. We believe intelligent training combined with support mechanisms t...o help guide and improve your habits is paramount to your success. This is why we decided to implement an app to help support you outside of your one on one sessions. Through this we can program comprehensive and tailored workouts with video break downs on key exercises and tracking. We can also track habits such as sleep, stress levels, water intake (any metric we believe will help you). We take great pride in helping our clients not only reach their goals but also working with them to improve life long habits. If you are after more info please dont hesitate to reach out. Otherwise, keep your eye on our FB page for regular training tips! Jimmy See more

18.01.2022 Why we dont do 8 week challenges? First things first. Could we get you results in 8 weeks. Yes. Would we engage in a lose weight at all costs program with our client to do this? Definitely not! Unsure of what we mean, lets break it down. 8 week/12 week challenges can be an incredibly effective way to have an individuals motivation peaking and of course this can lead to fantastic results. The flow on effect of these great results can carry on to life long habits. In this ...scenario, we could not endorse an 8-12 week challenge more! Our issue is using it as a marketing tool. Why? Because no matter what angle you look at it from, it is not going to suit everyone. As a PT we are here to understand you in depth and there are times where 8 week challenges will simply not be the best course of action for an individual. For example, in these challenges people are hyper focused on a period of time. All energy goes into making sacrifices whether that be highly restrictive diets or engaging in excessive exercise (often high intensity and high impact exercises that are designed for advanced exercises not beginners due to risk of injury). The big question is. What happens after the 8 week challenge? Are you going to continue this extreme lifestyle? Possibly but there is also a good chance you will not. At this point you have to recalibrate and may even move backwards some big steps with your exercise and nutrition habits. Due to this the weight gain starts to come back on and in 6 months time you need to engage in another 8 week challenge. Our view is youre better off going slightly slower but building sustainable life long habits that will work for you long term. Day in day out. This happens through incremental changes over time that turn into habits. The take home point here is 8/12 week challenges can work for lifelong change but this attractive system is also used heavily as a marketing tool as opposed to what is really best for you, long term. No one knows you better than you. All we ask is you think deeply about the mode you choose to lose weight and gain fitness and improve your health for the long term. See more

17.01.2022 FREE FUNCTIONAL TRAINING THIS WEEKEND http://functionalforlife.com.au/online-personal-training-2/ If you are keen to get a workout in this weekend we are offering free online classes! ... Follow the link and book into the class that suits you best! We look forward to seeing you getting a sweat on in your iso gym this weekend! Functional For Life Team

16.01.2022 Kettle Bell Swings are one of the most important functional exercises in our programming, yet commonly when we start working with clients they haven’t been taught why or how to execute the lift correctly. Firstly why are they so beneficial ? They target the posterior chain of the body which commonly is weakened due to the sedentary lifestyles many of us live. ... Studies show that for clients with lower back issues the swing can help alleviate pain in comparison to other traditional posterior based exercises such as deadlifts or good mornings due to a change in shearing force at the L4 & L5. The swing incorporates lower loads reducing chance of injury The swing has a cardiovascular element Today Damo takes us through the more complex single arm swing, this has all the above benefits whilst adding in additional shoulder stability, scapula control, core stabilisation, grip strength and unilateral coordination. Ensure you master the double handed swing before adding the single hand to your routine.

16.01.2022 Weekly challenge time! Ryan wants you to try and nail this stretch every day this week Itll only take a few minutes, but itll substantially improve your mobility

16.01.2022 Our hip flexors and TFL quite often shorten and become tight due to sitting for long periods of time. In this video Damo shows us how to properly release these muscles through foam rolling.

16.01.2022 Fire up your core and shoulders with the plank + banded shoulder taps. Remember it is always important to maintain a strong and neutral spine when performing these movements! Alter the strength of your band to adjust the level of challenge

15.01.2022 This weeks online schedule! Were offering a free week for any newstarters, so feel free to jump in, particularly for our friends in Melbourne who might be struggling for motivation Free week: https://buff.ly/3j4C24y

14.01.2022 In this picture, we take a look at some of the common postural positions humans default into. Often lifestyle factors determine which of these postures you will adopt. The most common we see as PTs is the kyphosis-lordosis, this is very common in people that sit down all day i.e. office workers. Ideal movement comes from the neutral posture. This is our goal at Functional For Life, to help you not only achieve your goals but use a variation of strength, release work, activation and education to help you move better in day to day life! If you are keen to start working on your health goals but dont know where to start, feel free to DM us for some general advice, we are always happy to help! Jimmy

13.01.2022 Happy Friday all! In this blog we explore what factors come together to determine our strength. We also look at exactly why you will generally get dramatic strength gains early on when beginning a training regime and why these massive gains will slowly decline over time. This blog is a bit more on the technical side, but if you are like me and love understanding the why of training then this one is for you! Jimmy

12.01.2022 Has there ever been a better time to workout outdoors? Spring is well and truely here and so is our motivation. It doesn't get much better than barefoot training on the beach!

11.01.2022 Our Head Trainer Damian Boddy has put together a mobility sequence for you to complete everyday for the rest of the week! Why are we doing this? Because mainta...ining healthy range and mobility will drastically improve your performance when training. You can do it in the morning as you wake up, in the evening before bed or whenever you get a chance! Damian Boddy and Ryan Bartlett are going to take part in the challenge and keep you posted, and we hope you do the same and give it a go!

11.01.2022 What a crazy few weeks its been. We know there is a lot of uncertainty out there, particularly with the stage 3 restrictions, so weve decided to revamp our loungerooms and start an online option for our sessions to keep everyone connected, fit and healthy. Keeping fit, strong and healthy in isolation is going to be to be tough, but we hope this can help you! Stay tuned for more info on how to join, or head to:... https://functionalforlife.com.au/online-personal-training-2/

11.01.2022 The coronavirus pandemic has thrown up plenty of challenges, but its also provided us with some opportunities. Our nutritionist Nishaat Patel has shared some simple tips on eating healthy to help improve our overall well-being during this difficult time: https://bit.ly/2WUS8mT

09.01.2022 When you move through a squat do you feel tension in your ankles preventing you from going deeper? In this video Ryan takes us through some mobility exercises to help unblock and free up the lower leg and ankle.

09.01.2022 Glute Activation Combination: Hey all, the following 4 exercises can be used to help prepare you for more vigorous upcoming exercise, whether that be heavy lifting i.e. squats and deadlifts or if you are simply going for a run. These exercise will help fire up the powerful muscles around the hips that are working cohesively to move and stabilise you throughout most activities you do. A tip for the crab walks (pushing out side ways against the band while standing and the monster walks, taking wide steps forward and back with the band) Push off of the back foot (non leading foot) for maximal results. Choose the band that suits where you are at with your training (these mini bands can be purchased at K Mart and all good Sport Stores). We highly recommend working it in to your exercise routine! Happy Training Jimmy

09.01.2022 YES THAT MEANS FOR YOU! SPECIAL DISCOUNT CLASS BUNDLES FOR YOU, YOUR BESTIE AND YOUR NEIGHBORS! If you have been thinking about us all week.....dont worry, we have loved having you all apart of our online community too! 20% Off Unlimited Class Packages with NO LOCK IN Contracts and 10% Off Single sessions. Choose what package suits your lifestyle and book your classes now - LINK IN BIO ... Experience the trainers, the community and see the results! #StayHome #StayFit and book your sessions! #virtualcommunity #specialoffer #onlinept #grouptraining #homeworkout

08.01.2022 Its a really cool time for us to take control of our health. Functional For Life co-founder Ryan Bartlett reflects on the current climate and how we can all make the most of it!

08.01.2022 Hey all, follow the link below for a brief run down of the progress we made with our client Kate (to be fair Ryans client). Point is between Ryan and Myself we work to up-skill all of our PTs to work on identifying movement dysfunction and provide them with the tools to address it. We are not going to pretend we have a magic bullet to all movement dysfunction, however improving movement is our main priority side by side with our clients specific goals. We have found this ...to be a winning and common sense approach to holistic success with our clients. Training success does not have to be measured by weight loss or muscle gain and toning alone. Whilst we work with our clients to achive these things we also work with them to improve posture and day to day movement as well as educate them and guide them towards healthier habits. Ensuring all of our FFL trainers can create long term positive health changes in our clients is our primary focus. It is a genuine privilege to help people with this Jimmy See more

07.01.2022 What comes to mind when you think about baked goods and smoothies? Yummies? Treats? Well, think again! Our fantatastic dietitian Nishaat Patel tells us how we can sneak more fruit and veggies into our diet, and why its so important!

07.01.2022 Unilateral training (training one limb or one side of your body at a time) has a range of benefits and we recommend it as part of your workout routine. In this video, Damo gives you some insights into how unilateral training can help you!

06.01.2022 Keep Going! Unfortunately when it comes to exercise, we are often are own worst enemy. We may get home from a long days work and want to skip that workout you had scheduled in. Having a very crystal clear vision of exactly why you started and where you want to be, can help dramatically with you sticking to your goals. Make sure you are crystal clear on what you want to achieve with your exercise regime, as Tony Robins says where your attention goes, energy flows. Keep the eye on the prize! You got this Jimmy

04.01.2022 This weeks schedule! Weve loved seeing some new faces in our online classes over the past few weeks! If youve been thinking about shaking up your workout routine or would like some expert guidance our live-online classes are for you. Dont take our word for it, follow the link below to sign up for a week on us! https://functionalforlife.com.au/online-personal-training-2/

04.01.2022 Nishaat, is our partnering Dietitian here at Functional For Life. She works with clients to help them with their nutrition goals whilst taking into account their lifestyle. Through this, we are able to provide highly detailed and targeted advise to give our clients the best chance to read their goals. We asked Nishaat, to make us a short video about who she is and why she became a Dietitian. We are super happy to have Nishaat on board and her work with our clients so far has been outstanding!

03.01.2022 Incorporating pulling movements such as rows and pull ups into home work outs can be difficult.. The use of a TRX or a similar product (hint: check out Kmart for an alternative version) make it possible to set up a space for these movements that work on our large back muscles and arms. Fun Fact- the majority of the muscles in the upper body are designed for pulling movements so do your best to incorporate them into your work outs Jimmy

03.01.2022 7 DAYS FREE FOR SA LOCKDOWN! To help everyone in South Australia over the next week of lockdown we are offering 7 days of online classes and on demand workouts FREE! DM us for access Thinking of you all and hoping you and your families are safe!

02.01.2022 We all have different bodies and lifestyles. Sustaining long term healthy eating habits is very individual with no 'one size fits all' strategy. In this blog post, Nishatt Patel (Functional For Life's consulting dietician) explores this topic and offers some tactics that may work for you. https://functionalforlife.com.au/healthy-eating-habits-win/

02.01.2022 As mobile Personal Trainers we are constantly working on ways to perform comprehensive workouts with easily moveable equipment (Roman is a serious innovator in this department). The best news is you too can perform these exercises anywhere, anytime. For this one all you need is a heavy resistance band (a good place to purchase a set of these is Amazon, or your local sports store). Choose the right resistance for you then have someone hold the band or fix it to something. Lay on your stomach, reach out for the band so you are grabbing it with hands above your head. From here raise your legs (this will engage your core and large back muscles). Finally pull the band down towards you, keeping your elbows close to your chest. Return to starting position and then repeat! Hope you find some value in it. It certainly tests me out! Jimmy

02.01.2022 Most of our clients would have spoken to, or trained with, Ryan (Co Founder) at some point in their Functional For Life journey. In this video we dig a little deeper to discover more about the face behind the brand, hear what role fitness has played in his life and what led to the birth of Functional For Life!

02.01.2022 Glute activation is a must at Functional For Life. Ryan and Damo show us a couple of different methods to engage those glutes before your workout.

01.01.2022 This exercise will be sure to work and engage your entire core + hit the big muscles around your hips! Roman, is always looking for new and innovative ways to challenge and improve his clients! Thanks for introducing this one to the FFL exercise data base Roman! See how you go with this exercise and happy training! Jimmy Fix a heavy resistance band to something or have someone hold it for you Lie on your back and place the mini band around the middle of your foot... Push out against the band so your feet are hip width apart From here bring one knee up towards your chest whilst extending the other leg and continue to alternate At the same time, pull against the heavy fixed band with hands on chest and elbows tucked into the side of your ribs. Aim to keep your lower back flat on the ground throughout See more

01.01.2022 Do you spend most of your day sitting at a computer? If so we highly recommend you pay some attention to how you sit. Sitting in poor positions whether that is slumped forward, or leaning back, can have a major impact on your body. Prolonged sitting can lead to an array of postural issues which transfer into our day to day movement. Poor posture can also lead to pain Our recommendations are as follows. -Sitting in positions where you are not resting your back on a back re...st i.e. a stool, swiss ball, the edge of your seat will force a lot of your postural muscles to engage and work which is much better than having them slacking off for most of the day. -Aim to get up and move every 30 minutes or so, even if it is just a quick stretch of the legs! -If you have standing desks available in your work place, give them a go! -If you are on the phone and its practical to do so, this can be a great time to get up and move around. -If you find yourself with your torso slouched back or forward, correct it. Straighten up your back. Aiming to make very small changes to your daily habits will give you the best chance of success here. Perhaps choose one of the above to start with and see how you go! Your body will thank you for it in the long run! Jimmy

01.01.2022 Hey all, as we continue our mission to help you become a healthier and happier version of you, we are always looking for things to help you take the next step. For those of you that are after some very general dietary guidance check this app/website out. We have zero association with this site, but know it is super useful for meal ideas that fall into your dietary requirements. We thought we would share it in the hopes you might find some value in it :) PS if you are after highly tailored dietary advice, our dietitian Nishaat, (who has 7 years of study up her sleeve to provide you with the best advise possible), is here to help. You do not have to be doing PT with us to use her services! PM us for more details Jimmy

01.01.2022 Winter is officially here! Well be braving the weather tomorrow, but well be indoors too for our online classes! Two classes of Functional Core or Functional HIIT & Strength to choose from: https://functionalforlife.com.au/online-personal-training-2/