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Marsh Strength and Conditioning

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24.01.2022 MEDITATION: In times like the Cornavirus Pandemic, stress, anxiety, anger, sadness, loneliness, depression and numerous other negative emotions and feelings increase their influence on our lives. One method on dealing with these feelings is meditation. ... Now, I am not talking about sitting in a silent dark room with candles in a yoga pose... But generally taking a few moments to breathe, relax and become aware of your internal and external environment. This can be done anywhere and anytime in a place you can concentrate relax, be comfortable and hone in on your meditated task. Believe it or not, people meditate all the time and are unaware that they are. Most will meditate right before going to sleep. It can be a useful way to fall asleep. Some will meditate on a situation that has personally affected them and had a powerful impact. I believe meditation can be about calming down OR discovery (discovery of self or externally on a situation or subject of interest). Breathing in with the positive and out with the negative feelings. Becoming mindful of what it is you are feeling and what triggers those feelings and if you want to dwell deeper, you can meditate on the why. You will learn a significant amount about yourself, others, life and regulating emotions and feelings in a healthy and non-toxic way. Adding some form of meditation to your life can teach you how to control emotions (still feeling them/not neglecting them), but not negatively affecting others with those emotions. As this can have an impact on the relationships you have with others in your life. It is also useful for problem solving, logical thinking and making decisions uninhibted by emotional instability. Meditation can develop resilience, reduces the effects of negative emotions and increases positive emotion and thinking. Fantastic for mental health!! Try adding it to your daily or weekly routine and see what self-improvements you notice within yourself Does anyone have a set meditative routine? Let me know in the comments below (Note: I do not sit like I am in the photo when contemplating)

20.01.2022 Desk Mobility: Exercise 2- Bow Stretch.... Target Muscle: Piriformis and Glutes. The dreaded Piriformis is a muscle that is overused quite a lot in Hip External Rotation. Espeicially when the underused Glutes Medius gets a little lazy. A tight piriformis is felt in the outer side of your butt. In severe cases, you can feel the tightness across the butt. People who experience excruciating lower back pain may have this muscle seizing up causing a referred pain to be transferred to the lower back on one side or both. Cues for this stretch: *Start on your knees *Extend one leg straight back behind you *Cross the front leg (the side you want to stretch) * Lie down over the front leg, as if you are bowing to Samurai god. *Shift your bodyweight over to the straight leg side of your body to improve the stretch tension.

17.01.2022 Hi guys! As you may be aware, gyms and fitness centres are reopening as of 11.59pm on Tuesday 27th of October however with a limited capacity of 20 people. At this stage all those who are participating in personal training with myself will be allowed to return to a COVID normal within the gym. I will be in contact with those clients in the next 24hrs to book in sessions again A friendly reminder to please wear a mask to the gym and to bring a towel. If you do not have ei...ther of these items, unfortunately we can't proceed with that booked PT session. For further updates, please join the Ben's Army Members page on facebook Looking forward to seeing everyone again in the weightroom smashing goals!

16.01.2022 4 Strength and Conditioning/Personal Training spots available!! If you are looking to begin or take the next step in your health and wellbeing journey, NOW is the time! Take advantage of one of the world's leading programming software with the personal training and access to two magnificent gym facilities at D2E NORTH and D2E DELACOMBE with a gym membership ... If you are interested in personal training/strength and conditioning, please make contact with this page or D2E NORTH Have a great remainder of the week guys

16.01.2022 DESK MOBILITY: Exercise 3- It is quite common for those working at a desk, not just at home, and not necessarily sitting at a desk for a prolonged period of time, that we will develop an overactive anterior chain. Individuals slouch and the extensive time sitting at a desk can encourage this. Especially combined with stress and a behaviour/posture that feels comfortable at a desk. ... The Pectoralis Major and Minor are two muscles that become overactive and pull our shoulders into a flexion, adduction, internal rotation of the arm. As well as scapula and rib cage restriction of movement (pec minor). A nice simple stretch you can do is one in the photo above against a door way. Shoulder and elbow at 90 degrees and slight move your bodyweight forward into the stretch. Try not to force yourself too far forward or accidents will occur at the shoulder. You can move the arms up or down to target the pec major and minor at a lesser or greater degree. Hold for at least 30 seconds 2-3 times 2x a day Cues: -Stand up tall -90/90 at Shoulder/Elbow -Breath in for 3 secs and out for 3 secs -Shift BW forward for a stretch -Shift BW backward to relax.

13.01.2022 Everyone needs a workout buddy. Not only to provide constructive feedback, but to also stay accountable with your training, health and wellness! Here are my workout partners during this lockdown

12.01.2022 A day that should be acknowledged everyday. Be sure to check in with your friends and family. R U OK? It is ok to not be ok. It is not weak to speak.

10.01.2022 Looking for a new gym to kickstart or resume your journey to a functional and healthier lifestyle? Then come on down to D2E NORTH and have a chat to the staff about becoming a member at these awesome facilities! Interested in some coaching? Then make contact to this page to make a booking and consultation ... What you'll receive when receiving coaching at Marsh S and C: 1 on 1 coaching or 1 on 4 (max) Individualised and periodised training programs Access to one of the worlds leading program design and implementation software Fitness Testing Discounts on extra sessions Access to both D2E facilities and all equipment If this is something you are interested in, especially after Christmas and in time for 2021, whether you are an elite athlete or have no experience with weightlifting, fitness or strength and conditioning then please get in touch #strengthandconditioning #ballarat #postpandemic

08.01.2022 A successful first day in the North gym! It was fantastic to meet new members and continuing members alike If you are searching for strength and conditioning, rehabilitation, athlete development, testing, assessing and general fitness sessions + more... Spots are available NOW! Also take advantage of D2E's MASSIVE membership sale!! Lasting until this coming Saturday. A once in a life time bargain with access to BOTH D2E facilities ... #north #ballarat #strengthandconditioning

03.01.2022 Desk Mobility: Exercise 4- A common postural issue with sitting down at a desk or anyway for excessive amounts of time is a tight or stiff neck/shoulders. Usually combined with the tightness or over activation of the pectoral muscle group. The upper trapezius region (yes the trapezius is one muscle), levator scapula, scalenes and other muscles in the area are muscles that tense up if placed into the posture at a desk many utilise.... The neck stretch can be done seated at your own desk! For your own convenience One arm pulling up underneath the chair whilst the other is pulling down from the back of your head. Aim to hit the side of your neck, diagonal side and two hands pulling down the middle of your head in a forward position ro finish. Hold each stretch for at least 30 seconds 2x each way

03.01.2022 How is everybody's home workouts/training going? Not long now until we are back in the weightroom! Garage roof was not high enough for a Military Press

03.01.2022 What a year it has been! 2020 has been an absolute chaotic year. Onwards and upwards from here. I have no doubt 2021 will be a fantastic year for everyone! Wishing everyone a very safe and MERRY CHRISTMAS and a HAPPY NEW YEAR!

02.01.2022 With numerous people working from the comfort of their own home, there is a good chance people are sitting down at a desk and after work sitting down to relax. Our bodies grow accustomed to the positions we place them in. From a muscular and neurlogocal perspective, if a muscle is placed into a shortened (or lengthened state) beyond it's usual 'resting length', the brain and nervous system can upregulate it's activity to those shortened muscles and down regulate it's transmis...sions to lengthened muscles. What can be called, for the lengthened muscles, is neurologically switched off. Using the example of desk workers sitting on a chair 70% of the day, the hip flexors (psoas major, rec fem etc) are placed into a shortened position or contracted positon. And overtime will become the 'new resting length' of the muscle group. The CNS is activating these particular muscles more almost to a spasm rate (depending on how short/tight the muscle is). As a result of the hip flexors being placed into this seated position, they become overactive. At the same time the gluteal muscles (glute max, medius, minimus) are lengthened in the seated position and therefore are stimulated less in favour of the hip flexors which become dominant because of the shortened/contracted position they are in. As a result, potential pain and the risk of injury increases. As well as dysfunction at the muscle inhibiting it's potential to produce force/strength. (Remember the Length/Tension Relationship?) How do we solve this problem? 1. We stretch before strengthen. Stretch the overactive muscles. 2. Activate the underactive muscles. For the next couple of posts, I will provide one mobility exercise to help loosen the tight muscles we develop from behavioural postural patterns. Number 1: Kneeling Hip Flexor Stretch. (As seen in the photo). Cues: Hold yourself up straight and tall. Knee underneath hip. Squeeze the butt check on the side the knee touches the grouns on. Tense abdominals (pretend someone is about to punch you in the belly). Slowly shift your hips forward without increasing arch in lower back. Hold for 30-40 secs 2x each side. I hope these posts help you all out!

02.01.2022 WANTED: CLIENT REFERAL BASE I am looking for businesses or individuals to refer my clientele to Chiropractors, Physiotherapists, Exercise Physiologists, Massage Therapists, Myotherapists, Psychologists etc. ... It is important to know our scope of practice and the boundaries we are restricted to in our respective fields and refer onwards. With the common goal in mind to help a client or clients to reach their end goal. If you have a holistic approach, a high and professional standard of service, along with great communication between clients and other personnel then I want to work along side with YOU!! If you are interested, please DM the page or comment below Thanks guys! Have an awesome week

01.01.2022 While high volumes seem to be best for bodybuilders, they may not be best for athletes. Read more: https://www.patreon.com/posts/low-training-40591979