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Reality SDC

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24.01.2022 Self care isn’t selfish. More training conversations, thoughts, musings this week. Over the years many parents that I have trained have struggled with feeling guilt for taking time out to look after their health and fitness. They’ve often felt selfish for doing it. I too struggle with it. There’s always more work to do, more stuff to do around the house, you could always spend more time with the kids, helping your partner etc etc. ... It is also challenging when your spouse or partner can become resentful about it (often because they aren’t getting any themselves or are aren’t assertive enough to ask or make it happen). Or quite simply they have different values to you and aren’t into health and fitness. But here is the thing. Who is filling your cup if you aren’t? How effective are you at work, at home or as a parent when you feel like shit all the time? How much fun are you to be around? What are you role modelling and teaching your children? What would happen if you ended up unwell or with a preventable or several preventable chronic diseases? What would happen then? The truth is without your health you haven’t got a lot. Self care can take many forms. A nap, a walk, running a bath, a massage, a facial. A book and a cup of tea. Some time alone. Time to workout and train. But it’s important. You are important. How long can you be giving and giving all the time running on empty? Drained. Before you crash and burn? Saying no to everyone and everything else in order to say yes to yourself occasionally is challenging. But you have to. Saying no is something you need to learn to do. And sometimes you need to make your self care and your health and fitness a NON NEGOTIABLE. Because if you don’t. It will never happen.

23.01.2022 Another awesome BJJ session with Professor Marcio Maia this morning! So stoked to have this teacher heading up our Jiu-Jitsu division at RSDC and our affiliation with Grandmaster Marcelo Yogui

23.01.2022 So stoked to have an official affiliation with such a legend in the BJJ community, Professor Marcelo Yogui osssss https://www.instagram.com/p/CDzwLr9pzi-/?igshid=lu6iw69uprc4

23.01.2022 - RSDC IMPORTANT ANNOUNCEMENT TO MEMBERS- We are in a full lock down from midnight tonight which means no outdoor fitness etc. As a result we are going online with Zoom for at least 6 days. ... Our instructors will be Zooming in from our home and carports to keep everyone moving towards their health and fitness and self defence/martial arts training goals. We’ve been here before. We’ll get through this again and we have your back. Now more than ever we need to look after our physical and mental health and to stay connected to each other. Even if it is for a vent, debrief and more importantly some banter and a few laughs. Lets keep moving! Stay posted for Zoom links and updates. Just make sure you have some room to move like last time and a device that you can use where we can see and hear each other clearly ensuring you have Zoom on it!! Be kind and be safe out there. We got this. We will keep you updated regularly. The Team @ Reality SDC

22.01.2022 Our next introduction to self defence and the system of Krav Maga starts this coming Thursday. Spots are filling fast.

22.01.2022 Our Gracie Jiu-Jitsu classes are rockin we are very stoked to have such an experienced black belt teaching us and honoured to be associated with Grandmaster Yogui and the Yogui BJJ association. If you are looking to kickstart your Brazilian Jiu Jitsu journey with an awesome crew, get in touch! @marciomaiabjj @yoguibjjsweden @teachbjjforkids #marciomaia #rsdc #bjj #graciejiujitsu #yoguibjj #yoguibjjsweden #adelaidebjj #bjjadelaide #brazilianjiujitsulifestyle #adelaidemartialarts #jiujitsuadelaide #mma #mmatraining #mmaadelaide #selfdefensetraining #selfdefence #bjjselfdefense #selfdefenceadelaide @ Reality SDC

22.01.2022 Just some thoughts/musings this week based on some conversations around injury, orthopaedics, post op outcomes and surgery. Disclaimer :Firstly I want to point out that this post is NOT about bashing surgeons. Anecdotally for me over the past 5 years when it has come to members and orthopaedic surgeries I’ve haven’t seen one positive outcome. ... All surgeries whether it be meniscectomy (knee meniscus), knee arthroscopy, discectomy (shaving the disc), hip arthroscopy (for labrum tear) just to name a few recent examples, have all had negative outcomes. The negative outcomes for these could come down to a number of reasons but all have resulted in the outcome post surgery being the same or worse than pre surgery. In a nutshell- it didn’t fix the problem. The point of this post is you have to do your due diligence when it comes to injuries and considering going under the knife. Whilst I totally respect experts and professionals in the field, we also need to take personal responsibility, have a healthy dose of critical thinking, do our own research and look to get different opinions/perspectives prior to going under the knife. I believe a conservative approach is necessary in most circumstances. Many health care professionals only see through the lens through which they have been trained and the dogma and philosophy associated with it. A physiotherapist, chiropractor, osteopath, surgeon, GP are all going to see solutions usually through their own myopic view and understanding, unless they are progressive and dynamic thinkers. It is only understandable if you see a surgeon they are going to give you a surgical solution. Let’s face it, surgeons need surgery to make money. A reasonable analogy would be walking into a restaurant and asking them whether you should order food and wine. We all know the answer. We also need to understand there is a difference between connection and causation. They are not the same when it comes to diagnosing and treatment. Do your due diligence and ask for post op outcomes or find the research yourself. Get second and third opinions if you need to. Take personal responsibility. Conservative approaches in my anecdotal experience are usually best. Surgery should be your last option. Sounds like common sense but when people want quick fixes........

19.01.2022 My health and fitness is really important to me. Of COURSE it is #priorities #valuesmatter #values #healthylifestyle #healthyliving #sagreat #adelaidepersonaltrainer #adelaidepersonaltraining #fitspo #fitspiration #adelaidecoach #personaltraining #personaltrainer #muaythaiadelaide #dutchkickboxing #russiankettlebell #kettlebells #kettlebelltraining #kravmagaglobalaustralia #kravmagaglobal #kravmaga #bjj #bjjadelaide

18.01.2022 Stoked to have our first official BJJ session at Reality SDC with Professor @marciovmaia of @yoguibjjsweden and Gracie Ipanema and Barra. Prof. Marcio will be heading up our BJJ division and training and we look forward to building a great relationship and affiliation with Grandmaster Marcelo Yogui. Exciting times ahead! #bjj #bjjtraining #bjjfamily #bjjtraining #adelaidebjj #bjjadelaide #adelaidetrainer #adelaidepersonaltrainer #adelaidecoach #realitysdc #yoguibjjsweden #yoguibjj #yoguibjjschool

17.01.2022 We can’t pick between our two new logos for our BJJ Team. What do you think? The red bull with white outline or the white bull with the red outline? #bjj #bjjtraining #marciomaia #marciomaiabjj #yoguibjj #yoguibjjsweden #yoguibjjassociation #bjjforeveryone #bjjadelaide #adelaidebjj #adelaidecoach #adelaidecoaching #adelaidepersonaltrainer #selfdefenceadelaide #adelaideselfdefence #realitysdc #realitysdcrew #teamreality

17.01.2022 A great turnout for our first regular Monday night BJJ session with Prof Marcio. Team Yogui/Reality BJJ is off to an amazing start. @yoguibjjsweden @marciovmaia @teachbjjforkids #yoguibjj #yoguibjjsweden #bjj #teamyogui #adelaidepersonaltrainer #adelaidebjj #adelaidecoach #adelaidetrainer #bjjadelaide

17.01.2022 If you don’t know we now have an official affiliation with Yogui BJJ (the legendary Marcelo Yogui) under the tutelage of Professor Marcio Maia. We are super stoked to be offering amazing Brazilian Jiu-Jitsu from the Gracie Barra/Impanema lineage right here in Adelaide. https://m.facebook.com/story.php?story_fbid=128029365655927&id=102730081519189&sfnsn=mo&d=n&vh=e

17.01.2022 Gratitude Just an appreciation post to these larrikins @chrisliupt and @paddy_mads my two instructors at RSDC. These guys have been a massive support through rona to the club, the members and myself during what has been a challenging time for clubs and small businesses. These guys have gone above and beyond and we are super grateful to have them as part of our team. A leader is only as good as their team #teamworkmakesthedreamwork #teamwork #teamworkmakesthedreamw...ork #teamwork #leadership #leadershipdevelopment #adelaidebjj #bjjadelaide #adelaidemuaythai #muaythaiadelaide #adelaidetrainer #adelaidecoach #adelaidepersonaltrainer #muaythai #dutchkickboxing #dutchkickboxingschool #nakmuay #kravmaga #kravmagatraining #kravmagaglobal #kravmagadelaide #russiankettlebell #rkc #russiankettlebellchallenge #thump #thumpboxing #kettlebellsadelaide #adelaidekettlebells #realitysdc #rsdc See more

17.01.2022 What does your fitness routinelook like? Does it include: aerobic conditioning strength AND mobility? ... When clients are saying to me they will just go for a walk or a ride to look after their health and fitness, whilst that is absolutely awesome, the aerobic aspect of health and fitness is only one part of a bigger puzzle. (Let’s not diminish aerobic fitness - heart disease is Australia’s biggest killer!) Doing strength work for a myriad of reasons like mental health is obvious but also for osteoporosis and sarcopenia as we age is crucial too. But a loss of mobility and flexibility is often attributed to ageing, but it’s not necessarily because of ageing. Flexibility is defined as the ability of a muscle or muscle groups to lengthen passively through a range of motion, whereas mobility is the ability of a joint to move actively through a range of motion. ... It is not only the muscles stretching over a joint but also how far the joint moves within the joint capsule. So in other words it’s more applicable to day to day life and function. Mobility allows you to do stuff. It’s functional. I’ve met yoga practitioners of over 15 years who can’t do a push up, bodyweight squat or basic trunk stabilisation exercises. The truth is you lose mobility because you don’t use those ranges of motion anymore. The brain literally doesn’t get the sensory feedback from the receptors in the joints at those particular angles that you used to use, when you moved more and in varied ways. There is absolutely NO way to maintain the health of a joint without moving it. And moving it fully through its full range - or you lose the ranges you don’t utilise. Read that again. It’s literally use it or lose it. Having a mobility routine or practice is one aspect though that is rarely discussed and yet it plays a vital role as we age. And if you aren’t moving your joints through all ranges and varied ranges of motion as you age you aren’t as healthy as you could be. You must be including a mobility practice in your health and fitness routine especially as you get older.

15.01.2022 3 important takeaways/musings coaching people this week that are worth discussing. 1. Post natal training of women should be treated seriously and as rehab. Too many women I’ve trained think that wetting themselves during a workout is normal, it isn’t. Can it be a byproduct, yes, but it’s something you need to get sorted. (Pelvic floor dysfunction etc). See someone about it. 2. People who haven’t trained for years (or ever) wanting to go hard when they start training.Take ...the analogy of an old 69 mustang in the garage you’ve had garaged for 20 or 30 years- that’s you. Before you red line it, hopefully you’ve serviced it first. You body is the same. Move well first, then move often. Most of all be patient. Good coaches will know when to hold you back for your own good and when to push you forward. 3. Building upper body strength. You still need to develop overall systemic max strength. That means squat and deadlift, what many consider leg exercises. Great for strength overall, balance of the body (no chicken legs), and release of testosterone and growth hormone etc. Strength often comes from the group up. 4. Toning up,losing weight and body composition changes. Eating well or food quality doesn’t equate to caloric deficit. Want to make sure you get a result? Track your calories. If your food quality is good and you aren’t losing weight you are consuming too many calories. Don’t wander around in the dark hoping. Track.

15.01.2022 The BJJ tribe is growing. Old school Gracie style BJJ in a fun environment and with a great culture on the mats. There’s no other feeling like putting your friends to sleep and snapping their limbs. Why don’t you come and join us? #yoguibjj #yoguibjjsweden #marciomaiabjj #bjj #bjjaustralia #bjjtraining #bjjlife #bjjadelaide #adelaidebjj #bjjforeveryone #bjjfamily #brazilianjiujitsu #armbar #rearnakedchoke #gracie #graciejiujitsu #oldschoolbjj #brazilianblackbelt #brazilianblackbeltexperience

15.01.2022 I was silly enough yesterday to comment (in an attempt to help out) on a forum in my management role where a member on a challenge requested information on a fat burner to assist with weight loss. In hindsight I should have not engaged in the conversation and it reminded me why I don’t What blew my mind though is that supposed health and fitness advocates (AKA trainers) were clueless about the most important aspect of weight/fat loss (90% of the puzzle is being in a calor...ic deficit otherwise nothing else works) and also recommending pre-workout/fat burners and supplements. The truth is there is absolutely no science supporting the effectiveness of 99% of fat burners and supplements on the market. In essence they are a total waste of money. There are only probably three that are known to have any real effect - caffeine (so go have a coffee), green tea extract (in the right dosage) and yosehimbine which needs to be taken fasted on a workout and is shown to raise blood pressure so I wouldn’t recommend it to anyone. Most fat burners are not only ineffective but are often terribly unhealthy. It’s only a few years ago where we had pre-workouts such as Jackd 3D and Black Powder that we’re supposed to be safe that had to be taken off the market because they caused heart attacks and other adverse health concerns. Which brings me to the next point - it’s not in a trainers scope of practice to be writing specific/detailed meal plans or telling clients they should take any supplement. The truth is most people looking to use a fat burner are usually looking for a shortcut to lose weight, where what they need to be doing is getting into a small and reasonable caloric deficit over a long period of time and cleaning up their nutrition, walking and moving more, sleeping more, de-stressing, drinking more clean water, and getting some sun. Fat burners and supplements in general are about one thing - making money. It’s a multi billion dollar industry based on pseudoscience, bro science and marketing. The problem now is that everyone wants their pay day and even trainers and people we used to trust for reliable health and fitness advice are now on the gravy train too or simply just aren’t educated about it. Follow the money. And don’t believe the hype. https://breakingmuscle.com//the-stoopid-tax-a-fitness-indu

13.01.2022 Thanks to the legends that came out to Crossroads for our first post Thump Boxing for Fitness Level 1 and Advanced Course on the weekend in Adelaide I hope you learned a lot and had a lot of fun! I’m sure there are some sore bodies around some Goodlife clubs this week. It was a great weekend. Thanks for your time, effort and energy. ... Congrats and well done #boxing #boxingtraining #boxingworkout #thump #thumpboxing #thumpboxinginstructor #thumpboxingaustralia #adelaidecoach #adelaidepersonaltrainer #adelaidepersonaltraining #muaythai #dutchkickboxing #dutchkickboxingstyle #goodlifehealthclubs #fitnessprofessional #trainthetrainer #trainthetrainers #trainthetrainerworkshop

12.01.2022 Our BJJ training is rocking at the moment with Prof Marcio. We are stoked to be providing the highest (and funnest) level of BJJ straight from the Gracie Impanema/Barra lineage in Brazil and our affiliation with Grandmaster Marcelo Yogui. DM us if you are interested in getting your Jiu-Jitsu journey started! #bjj #bjjlifestyle #brazilianjiujitsu #bjjlove #bjjlovers #selfdefense #selfdefensetraining #adelaidebjj #bjjadelaide #marciomaia #realitysdc #realitysdcrew #adelaidecoach #adelaidecoaching #personaltrainingadelaide #personaltraineradelaide

11.01.2022 But my diet is great, honestly I eat well. If I had a dollar for every time I’ve heard this when meeting a new client who needs/wants to lose weight and change their body composition.... Whilst it is rare that many people actually eat healthfully, and food quality is great there is still a reason why you aren’t losing weight or body fat if you are making healthy’choices or eating clean. ... It’s simple - you are still eating too much. You aren’t in a caloric deficit. Or energy balance deficit. You can get a weight loss or composition change on a junk food diet as long as you are in an energy balance deficit. Whilst focusing on improving food quality can assist or facilitate the body weight or composition change by eliminating high energy density foods and excess calories (like many diets do), focussing on food quality isn’t always the magic bullet for everyone. Too much of a good thing, is still too much. #caloriecounting #caloriedeficit #cleaneating #energybalance #energybalancematters #diet #dietplan #nutrition #weightloss #weightlossjourney #bodycomp #bodycomposition

10.01.2022 This guy. Fights Sunday arvo and is in the gym Monday grinding on improving. That’s work ethic. Hard work is more important than talent (and that’s not to say Mike isn’t talented, he is) as talent will only carry you so far. If you are not willing to put in the work to harvest and cultivate your talent, then the talent itself is essentially useless. ... Hard work and perseverance will beat out pure talent any day of the week. Hard work beats talent when talent doesn't work hard. -Tim Notke #muaythai #martialarts #martialartstraining #martialartslife #martialartslifestyle #dutchkickboxing #dutchstylekickboxing #muaythaitraining #muaythaifighter #nakmuay #thaiboxing #thaiboxingtraining #fightlife #adelaidemuaythai #muaythaiadelaide #kickboxing #kickboxingworkout #kickboxingtraining #trainhardfighteasy #trainharder #hardwork #hardworkpaysoffs #workethic #hardworkbeatstalent #hardworkbeatstalentwhentalentdoesntworkhard

09.01.2022 Another awesome day in the office for RSDC. Super proud of our boy @michaelkettle who took on a more experienced opponent today for his first fight. ... Unfortunately we lost a close split points decision but nevertheless Michael showed a lot of heart and it came down to a few shots in the final round. As a coach my goal is simple: 1st and most importantly to keep my fighters safe despite the inherent risk involved. I have to look my self in the mirror afterwards and answer to parents and partners. And secondly ensure they have a positive experience win or lose so they continue to love and experience the sport. Mike will learn a lot from this and look to improve and has already expressed his want to fight again so that’s awesome. You know the thing I’m most impressed with though? The character of the young men who we are putting in lately. Thanks to @techguy_rob for organising the event and congrats to Master Sarun Chea and the Sunrise club for the fight.

09.01.2022 Want results? Be patient. Stop with the instant gratification. Stop with the entitlement. Stop with expectations. Embrace the suck. You’ll get there. And you’ll end up being kinder to yourself along the way. You just need to get out of your own way sometimes. ... #mindset #mindsetiseverything #mindsetmatters #delayedgratification #entitled #entitledpeople #patience #change #changeyourmindset #getoutofyourownway #stopquitting #expectations #embracethesuck #adelaidecoach #adelaidepersonaltrainer #bjjtraining #muay #muaythai #dutchkickboxing #kravmagaglobal #kravmagaglobalaustralia #bjjadelaide #muaythaiadelaide #kettlebells #kettlebellsadelaide

08.01.2022 Isolating specific skill sets to improve upon by limiting tools in an alive setting. AKA limited sparring. An old classic- boxer versus kicker. ... The boxer has to utilise athleticism, angles, changing of levels, footwork, fakes, feints and setting traps to get inside the kickers range, whilst the kicker has to develop strong long and short guard skills to defend, distance maintenance, looking for openings and timing knees and kicks against the punches (for example- leaning excessively forward and being too aggressive for the knees , ribs exposed for the body kick, weight on lead leg for scoring the low kick, and hands dropping for head kick etc) and kicking from the outside amongst other things. Lots going on here to help both warriors improve their overall game. This is one of many limited sparring drills we use. #muaythai #charnchaimuaythai #nakmuay #thaiboxing #muaythaiaustralia #muaythaiadelaide #adelaidemuaythai #rsdc #dutchkickboxing #dutchkickboxingstyle #kickboxing #kickboxingworkout #kickboxingtraining #muaythaitraining #muaythailifestyle #muaythaifight #muaythaiboxing #muaythaifamily #adelaidetrainer #personaltraineradelaide

06.01.2022 - Free 2 Week BJJ Trial, Limited to just 10 people, Expires 19th of December - Have you ever thought of learning a martial art, self defence or Brazilian Jiu Jitsu and didn’t know where to start? We have you covered.... We have an awesome opportunity for just 10 people to try our BJJ sessions for two weeks, every Monday night and Saturday morning for FREE under the tutelage of a super experienced Gracie jiu Jitsu trained Brazilian black belt! Sessions are super fun and challenging with a great culture on the mat within an amazing community. Sessions start Saturday 5th of December. Message us to apply for your position.

05.01.2022 An awesome BJJ sesh to kick off the long weekend great to see some new people on the mats and the tribe growing. #yoguibjjsweden #yoguibjjassociation #marciomaiabjj #bjj #bjjaustralia #bjjlifestyle #brazilianjiujitsu #grappling #ibjjf #bjjtraining #bjjfamily #bjjstylelife

05.01.2022 Stoked to be presenting another Thump course for Radelaide in a few weeks time. If you are a PT or just a boxing enthusiast and want to learn some awesome boxing for fitness skills- the basics of boxing and pad holding and structuring safe and effective workouts for one on one and group sessions (and for PTs and GFIs you will earn a heap of CEC’s) then this is the course for you Oh and did I say it’s fun hitting stuff too? https://fb.me/e/bywtSTIc9?ti=icl

04.01.2022 More training musings and thoughts this week. What if after all the time wasting, energy, effort and money spent on quick fixes , band aids, and looking for the magic bullet, the solution all along, the shortcut, was actually taking the hard path instead of the easy one from beginning ? You’d be therealready, instead of still fucking around looking for the easy way out, wingeing and whining about the results you didn’t get from the work you didn’t do. ... Undoubtedly in my role as both a coach for my students and business coach in my management role, i am asked weekly, what can i do to develop skill or technique X? I give the solution. It’s then up to the individual to go and do the work. Inevitably some come back weeks or months later without a result and ask the same question. I reply by asking them did they do the work that was asked of them and the answer is either no or yes..but (which is also a no). And then I ask them to go and do what I asked them to do the first time Why? Because it’s the ONLY thing that will get them the result they are after. The solution 99% of the time is just do the damn work. Do the damn work. #mindset #mindsetiseverything #mindsetmatters #adelaidepersonaltrainer #adelaidecoach #personaltrainer #noshortcuts #noshortcut #dothework #dotheworkgettheresults #nomagicpill #nomagicbullet

03.01.2022 Dear Members, casual students and people currently trialing or on the fundamentals program. We are back to training on Monday, however there are still restrictions in place and for good reason- we aren’t out of the woods yet. The next week will be very interesting to say the least regarding numbers. Please, please, please do not come to training if you have:... Been at any of the locations listed on the SA Health website Had any upper respiratory, cold or flu symptoms Have been around anyone who is ill or had symptoms in the last few days. If you have been - make sure you get tested and stay away from people. We will be adhering to the follow guidelines one person per 4sqm ruling - so a maximum of 30 students in the hall at a time and no hugging high fives etc. we will be avoiding session crossovers so wait outside until you are asked to enter- session times will vary by a few minutes get in, train and get out - no hanging around after sessions strict hygiene precautions - entry and exit points to the building etc and washing and sanitising of hands no communal equipment - bring your own no contact - it will be solo and fitness work only Feel free to wear a mask. They are not mandatory but are personal preference. Session times will remain as usual including BJJ (which will be solo drills, movement and fitness) but will vary by a few minutes to allow people to leave etc. This is so everyone can continue to train and be healthy and stay safe. Anyone who breaches these guidelines at any point will be asked to leave immediately. Let’s continue to do the right thing and look after each other. Thanks, Coach with Chris Liu and Paddy Mads.

02.01.2022 I’ve had this important conversation with several clients this week (and mentoring PT business owners about identifying as a trainer). The only way you can keep yourself in good shape all year long is if you fall in love with daily movement, eating a healthy diet, and other healthy habits. ... Willpower is a finite resource. Motivation comes and goes. Discipline takes time to develop. (But should be developed). And focussing on WHAT you want can often make you feel like you’re not enough. But focussing on WHO you want to become, and IDENTIFYING WITH THAT, will take the pressure off and you’ll be more likely to reach your goals while enjoying the journey.

02.01.2022 Hi Everyone All gyms and recreation centres, clubs etc will close again as from midnight tonight for 2 weeks. The good news is outdoor fitness activities can continue so all sessions will go outside and online as we have done previously. ... If you have been around anyone with symptoms, have symptoms, or have been at any of the locations listed on the SA Gov/Health website please stay home. Obviously strict social distancing guidelines and hygiene precautions will continue and will be reinforced at the club so be forewarned if you are attending. Thanks Coach

01.01.2022 This was my second article a few years back for Breaking Muscle and it’s ridiculously important if you are a trainer or S&C coach working with athletes. It’s surprising (or not) the number of coaches who don’t get this right. And it’s not just specific to training martial artists or fighters. It’s all sports. https://breakingmuscle.com//5-essential-strength-training-