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Better Your Health & Fitness

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25.01.2022 DEADLIFT FOOT POSITION . [ Conv. Dead: Foot Placement] A common mistake I see especially with beginners is that they have the tendency to SET-UP with the bar up against the shins on the conventional deadlift before even initiating the movement.... This could easily result in the shins pushing the bar forward taking the bar path out from the center of mass [mid-foot] and most efficient bar path, (straight up and down) and you could lose balance. In general, especially to beginners, I typically recommend starting mid-foot to prevent the shins from pushing the bar out in front of you making the lift less efficient. Especially if you don't have the mobility to have the shins up on the bar. Note: top of shoe laces is a good rule of thumb on most foot wear. Once the bar is over your mid-foot and you pull yourself into position loading the posterior chain and begin to initiate the lift the shins will come forward and end up grazing the bar. This will allow you to keep the bar path in it's center of mass [mid-foot] and as close to as possible without rolling it forward. Start with the bar over MID-FOOT and try to keep the bar over it throughout each and every rep for a more efficient bar path. Hope this is helpful to some of you out here. If you're liking the recent content make sure to like, comment, and tag a friend.

24.01.2022 10kg down and feeling better than ever! On the left 74kg, on the right 64kg Brighid came to me lacking in confidence, and desperate for change. Nowadays she has learnt how to live a balanced lifestyle, whilst still enjoying a drink or two with friends. Eating healthy and exercising is now a part of Brighid's everyday routine and as a result she now feels confident in her own skin. Well done Brighid, I'm so proud of all your efforts! ... This could be YOU! Contact me now to start your own fitness journey

17.01.2022 IS BROWN RICE HEALTHIER THAN WHITE? For years and years and years, white rice has been demonized as "bad" or "worse" than brown rice. The reasons vary but mainly have to do with one of two [misinformed] points. 1Vitamin and Mineral Content - for some reason people think brown rice has more/better nutrients. But, as you can see in this picture, that's not the case. They both have a bunch of important nutrients and what one lacks, the other one makes up for. Worth notin...g, the micronutrient differences between the two are VERY small. So while both have distinct advantages, the vitamin/mineral content between white & brown rice is nearly identical. 2The Glycemic Index (GI) - long story short, people have been led to believe white rice is worse for you because it's GI is higher and therefore spikes blood sugar more. But, fact is, the GI of a food doesn't tell us how "bad" it is for you. It just tells us how quickly that food can raise blood sugar. Watermelon, for example, is one of the highest GI foods in the world but I guarantee you don't know a single person who got fat or had serious health problems from eating it. There's just A LOT more to health (calorie content, nutrient makeup, etc) than the glycemic index, and anyone who tells you otherwise is probably trying to sell you something. The take-home point here is white rice is NOT worse for you than brown rice. They both have pros and cons and, truthfully, you'll probably be healthier incorporating both into your diet rather than either one alone.

06.01.2022 THE BALANCE OF PATIENCE AND WORK Patience is a key to success. If you want to win, you have to focus on the long game. But I see too many people sitting back waiting and never executing on their goals. Patience doesn't mean waiting for good things to happen or for you to catch a lucky break. It means putting your head down, grinding day in day out, and trusting the process without expectation of winning today, tomorrow, or even this year.... If you want the best chances at success, you need to patient in your expectations, but even more so, you need to learn to execute in the here and now. Stop waiting. Start doing.

03.01.2022 Couldn't be prouder of Alex, with months of hard work, working on technique/form and with admirable focus, continual practice and determination Alex has gone from not be able to hing at he's hips or have the ability to retract he's shoulder blades to smashing a 1RM Deadlift @130kg with much improved form and control. I Couldn't be happier for you mate! The hard work is paying off Here's a few words from Alex himself: 'I started personal training with Nathan in 2016. From the start there has been a strong emphasis on correct form. For example as a result of this; in 2017 I have gone from my first badly executed deadlifts on bar weight, to regularly breaking PBs.'