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Legacy Coaching

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24.01.2022 A massive thank you to Legacy Coaching for the write up on this one! The two-day rule can be applied to any new habit or behaviour, including your eating!

23.01.2022 As I’ve continued to learn over my years as a physical therapist & weightlifter, there’s a few things I’ve found to be extremely important I want to share with ...you today. . 1) If you train hard, you need to recover just as hard. You can get away with poor recovery for a little, but eventually it will eventually catch up to you in the form of stagnating progress & injury. . 2) Technique quality is : I’ll take the athlete who squats 500 lbs for 5 great looking reps over the one who squats 700 with knee cave & back collapse any day. The better you move, the more potential you have & the longer you’ll be able to lift heavy! . 3) I hate when athletes say well my back hurts because I deadlifted heavy yesterday. It shouldn’t if you’re lifting with optimal technique . 4) If you hurt & your medical doctor says let’s do a cortisone shot & rest...see me in 3 weeks if it’s still hurting - go see a different doctor. Cortisone is like a piece of duct tape over a hole in your cars tire. It doesn’t fix the problem at all & is ONLY a temporary solution. You NEED to fix the cause with movement based rehabilitation. . What things have you learned over the years you think others should know? Let me know in the comment section below ______________________________________ See more

21.01.2022 Day 12 I’ve been nominated to do the 25 push ups for 25 days challenge to raise awareness for men’s mental health and suicide prevention. The rules are simple:... *Once you are nominated your 25 days starts the following day. *Everyday you record yourself doing 25 push-ups even if you have to drop to your knees to get 25 *Every day you must nominate a different person. The hope is by doing this we can build awareness for anyone who is suffering from a mental illness, you are not alone and we are here for you. Don't be afraid to speak out and let's reach as many people as possible! I'm also going to use this opportunity to show a few different variations of the push-up so hopefully you can get even more out of it. Today we have TRX Push-ups on a slight incline, a definite challenge today and pretty good test for the shoulders! Thanks to Nic Roberts for the nomination, today I’m nominating Dylan Robinson

21.01.2022 Day 16 I’ve been nominated to do the 25 push ups for 25 days challenge to raise awareness for men’s mental health and suicide prevention. The rules are simple:... *Once you are nominated your 25 days starts the following day. *Everyday you record yourself doing 25 push-ups even if you have to drop to your knees to get 25 *Every day you must nominate a different person. The hope is by doing this we can build awareness for anyone who is suffering from a mental illness, you are not alone and we are here for you. Don't be afraid to speak out and let's reach as many people as possible! Thanks to Nic Roberts for the nomination, today I’m nominating Jacob Steber

21.01.2022 Some say exercise can help manage depression. Sure, it’s worth a tryin theory. But when you’re depressed, it can be hard to muster the motivation. Heck, just g...etting out of bed is a victory some days. But here’s one simple yet effective strategy you can try to get you moving: Take it step-by-step. This illustration, inspired by the workbook, Exercise for Mood and Anxiety Disorders, is another great example of an *easier* way to get yourself to exercise. See more

20.01.2022 How sweaty and sore you get are not indicators of an effective workout. What if we said you don’t need to sweat through your sports bra every workout? Or you do...n't need to be in pain after every leg day? This might be contrary to what you’ve heard but hear us out. Sweat is a natural response meant to cool down the body. So while you’ll probably sweat during a hard spin class, you might also sweat because you're sitting on your deck and it’s hot and humid. And while you might not sweat because you're resting, you also might not sweat on a three-mile run because it's cold and your body is regulating your temp. The key point? You don't have to sweat to make progress. As for muscle soreness? When you challenge your muscles in certain ways, the stress creates micro tears in the muscle fibers. With the proper nutrition and rest, your body repairs these tears and builds that muscle up stronger. Does that mean you have to be sore after every workout to build muscle? No! Some people simply don’t get as sore. But if you’re new to exercise or challenging your body with new movements, soreness is normal. This typically tapers off as you grow stronger. So if you're always super sore after every workout, you might not be making progress you might be struggling with recovery. What to do: If you feel like workouts don’t count unless you’re dripping sweat, try some different forms of restorative movement like walking or yoga, or varying your workout length. See how you feel! If you’re always sore, pay attention to other aspects of your recovery, like nutrition and sleep. If you can optimize your recovery, you can probably make the same gains with less pain! H/T to Head Coach of GGS Coaching Jen Comas for these tips. And if you want to work directly with Jen through our 12-month exercise, nutrition, and mindset coaching program, enrollment opens tomorrow, June 23rd. Click here https://go.girlsgonestrong.com/ggs-coaching-pre-sale to learn more and join the pre-sale list for the chance to enroll early and save up to 45%. Questions? Drop em below and we’ll get you taken care of! #girlsgonestrong

20.01.2022 Sleep is often the missing link that may be holding us back from performing at our best or making that next jump in progress. When we work hard in the gym or on the field, we spend energy and break down tissue that needs to be replenished and repaired in order for us to return and do it all again. So check out part 3 in our series for a few more tips on a better rest. I’m hoping nothing is too new for you, but it may just be the reminder you need to ensure you’re giving yourself the best chance of a deep restful sleep!

19.01.2022 #RUOKDay is one week away and we're showing Australia 'There's more to say after R U OK?' Learn what to say next so you can have a conversation that could change, or even save, a life. Visit www.ruok.org.au/join-r-u-ok-day #theresmoretosay

18.01.2022 Day 14 I’ve been nominated to do the 25 push ups for 25 days challenge to raise awareness for men’s mental health and suicide prevention. The rules are simple:... *Once you are nominated your 25 days starts the following day. *Everyday you record yourself doing 25 push-ups even if you have to drop to your knees to get 25 *Every day you must nominate a different person. The hope is by doing this we can build awareness for anyone who is suffering from a mental illness, you are not alone and we are here for you. Don't be afraid to speak out and let's reach as many people as possible! Thanks to Nic Roberts for the nomination, today I’m nominating Merit Siimson

17.01.2022 CALORIES IN, CALORIES OUT. SCIENCE OR MISGUIDED MYTH? // Link in bio. There’s an important distinction to be made between CICO (calories in vs. calories out)... and eat less, move more. But people, especially some CICO advocates, tend to conflate the two. Eat less, move more only takes into account the calories you eat and the calories you burn through exercise and other daily movement. But CICO is really an informal way of expressing the Energy Balance Equation, which is far more involved. Here, we dive deeper into this complicatedand beautifulsystem ==> http://ow.ly/Dsrh50AQFxC

15.01.2022 You don’t have to be an expert but by knowing what to say when someone says they're not OK you can you can show your care and genuinely help someone access appropriate support long before they’re in crisis. That conversation could change, or even save, their life. By asking, listening without judgement, encouraging action and checking in, you can help someone you care about through a tough time.

11.01.2022 1-Arm Dumbbell Bench Press Sneak some more core work into your strength training with this exercise. Having only the one dumbbell puts obvious strain on one side over the other, so to compensate and keep yourself stable you will need to keep your core nice and strong to prevent tipping over!... As a bonus I find this is really handy exercise for people with iffy shoulders as you can easily perform with an appropriate weight for each side and you only have to focus on the one working shoulder at a time. Give it a go and let us know how you get on See more

10.01.2022 For most of us geting into the right position for a barbell deadlift can be pretty tricky. That's why switching over to a kettlebell might make it a little easi...er, and can be a good starting point to progress onwards! Here are three potential moves you can use to level up your deadlift.

10.01.2022 To be able to hang from a bar and pull the finger at gravity as you move towards the ceiling is pretty badass! So here's a few tips to improve the amount of pull-ups you can do or maybe even smash out your first one!

09.01.2022 When you think about making changes to your diet, what's usually the first thing that pops into your mind? For most of us, I'm sure the answer would be to eithe...r subtract something from our life or start up something new. We tend to change what and how much we're eating immediately. This can leave us thinking one-dimensionally about ourselves and the way we live. Starting with why we eat and move the way we do invites us to explore the daily behaviours that put us in the position we are and can be the starting point for a lifestyle change.

09.01.2022 I forgot to upload a video yesterday, so here's a 2fa! I’ve been nominated to do the 25 push ups for 25 days challenge to raise awareness for men’s mental health and suicide prevention. The rules are simple:... *Once you are nominated your 25 days starts the following day. *Everyday you record yourself doing 25 push-ups even if you have to drop to your knees to get 25 *Every day you must nominate a different person. The hope is by doing this we can build awareness for anyone who is suffering from a mental illness, you are not alone and we are here for you. Don't be afraid to speak out and let's reach as many people as possible! Thanks to Nic Roberts for the nomination, today I’m nominating Jacob Robinson AND Jake Horsman

07.01.2022 Day 13 I’ve been nominated to do the 25 push ups for 25 days challenge to raise awareness for men’s mental health and suicide prevention. The rules are simple:... *Once you are nominated your 25 days starts the following day. *Everyday you record yourself doing 25 push-ups even if you have to drop to your knees to get 25 *Every day you must nominate a different person. The hope is by doing this we can build awareness for anyone who is suffering from a mental illness, you are not alone and we are here for you. Don't be afraid to speak out and let's reach as many people as possible! I'm also going to use this opportunity to show a few different variations of the push-up so hopefully you can get even more out of it. Today I'm using a foam roller as a depth marker, if you have any limitations or pain when going through the full range of motion for a push-up, this can help prevent you from going too low! Thanks to Nic Roberts for the nomination, today I’m nominating Steven Livsey

05.01.2022 In today’s online world we are bombarded with information, but not all of it is true or helpful. Being critical of what’s presented to you can be a pain in the arse sometimes, but it is essential to understanding what’s true and what can be improved.

03.01.2022 Making the move wasn't easy, but we are making the most of being back in the South West! Lately we've been taking our training outside which has so many benefits, including making us feel both recharged and appreciative of where we are! Regardless of location, you can still work with us remotely via the TrueCoach app! Here we can communicate clearly, update programs designed for you and provide easy to follow video demonstrations- it's like having a coach in your pocket! ... For more info on how it works, send us a message or reach out to us via email to [email protected]

03.01.2022 When we get anxious and stressed, our breath tends to respond; your chest might feel constricted and your breathing might become short and fast. You might ...even find yourself holding your breath, gasping for air, or even feeling like you’re on the verge of a panic attack. The good news is that simply paying attention to your breath can be an amazing antidote to stress, sending the message to your body that you’re in a relaxed, safe state. In turn, your body and brain can start to calm down. So if your body is telling you that what you need right now is to take a deep breath, listen to that. P.S. If you’re looking for more self-care strategies, we’re sharing a few gentle suggestions here: http://ow.ly/VlKb50AvgIx See more

02.01.2022 Fundamentals matter. _________________________________

02.01.2022 Day 15 I’ve been nominated to do the 25 push ups for 25 days challenge to raise awareness for men’s mental health and suicide prevention. The rules are simple:... *Once you are nominated your 25 days starts the following day. *Everyday you record yourself doing 25 push-ups even if you have to drop to your knees to get 25 *Every day you must nominate a different person. The hope is by doing this we can build awareness for anyone who is suffering from a mental illness, you are not alone and we are here for you. Don't be afraid to speak out and let's reach as many people as possible! Thanks to Nic Roberts for the nomination, today I’m nominating Matt Robson