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Reps and The Rest

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25.01.2022 I wish I wouldve read this when going through my relentless back pain episodes. Wouldve saved a lot of cash and frustration. Great article explaining biopsychosocial model for managing pain in simple terms. "Western medicine has traditionally assumed that something is clinically wrong within the body that needs to be found and fixed. However, what we call pain is a multidimensional interaction of various, ever-changing biological, psychological, and social components that... affect all aspects of our lives." "All three components are important to treatment. If one or more of the legs is missing, the stool will topple. And treatment wont be as successful." "Building self-care into your pain management plan is also important this can include things like exercise, relaxation or meditation exercises" https://www.practicalpainmanagement.com//chronic-pain-biop

24.01.2022 Not just for kids either... And not necessarily just for the sake of being active, but: "a golden opportunity to reconnect as a family and get active together" We do walks, wrestling, sprinting and all kinds of things both in and outdoors. Even did some puddle jumping and rain "catching" the other day. ... Sure beats watching tv. https://www.abc.net.au//whats-the-minimum-amount-/12173512

24.01.2022 Then, something slightly different. Getting Stronger is Hard Work The late afternoon sun hugs the field. The two tired brothers have worked since the early hours of the morning. Now theyre getting the last of the days harvest done. Bob, the younger of the brothers, is inherently lazy. Trying to get the harvest done with him is like dealing with a toddler insisting on using a hammer to eat a kiwifruit...... Read More: https://www.repsandtherest.com/getting-stronger-is-hard-wo/ See more

22.01.2022 Well, I added a comment on this one when I originally posted, but it didnt show up here. Heres how it went: Progress is not always about weight. In fact, its often about so many things, except the weight. Care more about how you feel and what you can do. Not just what some number reads on the scale.

20.01.2022 How to Warm Up and Be Less Like Britney Yes, warming up can seem like an annoyance at times. Especially when youre in a hurry and just want to get into it. But skipping the warm up, or worse, doing it like a sloth means leaving some of the potential results hanging uncollected on the hooks of missed opportunities... Read more:... https://www.repsandtherest.com/how-to-warm-up-and-be-less-/ See more

19.01.2022 **Out of all the home gym set up articles in the world wide web, this is by far the best Ive seen. Just saying.** Setting Up a Home Gym You dont need much for the home gym to cover your training needs. When we acknowledge and agree on the reasons for training at home in the first place, convenience and results, most of the home equipment requirements dwindle down to few essentials. As long as we treat training as work, a practice of getting better for life, and not a sourc...e of excitement in itself, we can make the convenience and results collide efficiently. The non-negotiables for a functional Read More https://www.repsandtherest.com/setting-up-a-home-gym/ See more

19.01.2022 Are We Being Forced Into a Healthier Future? Weve had to alter the way we live. It hasnt happened on a such a scale since bombers were terrorising cities during World War II. This is serious. Yet, there could be a silver lining. We are forced to rethink how we live and work. We are required to innovate new ways to replace our old habits. Some that only exists for no better reason than, weve always done it this way so shut up, Mark. Once this is all Read More: https://www.repsandtherest.com/are-we-being-forced-into-a-/

17.01.2022 Too Busy Means Its Not a Priority Too busy to cook. Too busy to train. Too busy to meditate. Too busy to jazz. Too busy, not because there is no time, but because its not a priority. Read More:... https://www.repsandtherest.com/too-busy-means-its-not-a-pr/ See more

16.01.2022 Some of my best workouts are super simple. Like todays: 1. Short walk to park with a heavy backpack and a kettlebell. 2. 10x10 swings. 3. Strike a contemplating look for Facebook.... 4. Short walk back home.* Uphill this time. *Heaps harder than I initially anticipated. So many molecules of oxygen.

16.01.2022 "Always Do This. Never Do That." The internet has made all of us experts on everything. Be it coronavirus, gluten (bread makers are puppets of the big pharma!) or the geopolitical situation of the South China Sea. Hows this? I know how how to manage my own money. Ive even read a book or two on personal finance. I know how to spell Warren Buffett. But that doesnt make me a financial adviser. Just because we have the access to information layered with our own personal exp...eriences doesnt Read More: https://www.repsandtherest.com/always-do-this-never-do-that/ See more

15.01.2022 - Hey, I know you were asking for a hammer for your birthday. Here. Its the top of the line. And because youre so special, I didnt want to just wrap it in an ordinary gift paper. Instead, I buried it somewhere in this terrarium along with ten funnel web spiders in it. Because I thought youd like to have them, too. - Gee. Thanks. https://www.repsandtherest.com/the-sunk-cost/

14.01.2022 This was a brilliantly written, fascinating dive into breathing. And how it links back to a lot of our modern ailments. Here are my notes on it, but I highly recommend getting a copy and reading the whole book from cover to cover. It even made me venture to a new chewing gum brand. And I know a thing or two about chewing gum.... https://www.repsandtherest.com/book-notes-breathe-by-james/

14.01.2022 Some good feels (and perhaps inspiration) for all of us on Easter Saturday morning. Its in Finnish, but worth hitting the translate button. K3 Fitness, Juhani and his team doing great work to support those who have it tough. Respect. - Joonas

13.01.2022 Strength, power and cardiovascular fitness forms the foundation for longevity. And these qualities have to be constantly nurtured to stop them from crumbling. They need the integrity that comes from frequent practice. Yet there is a point of... Read more: https://www.repsandtherest.com/walk-away-to-come-back-stro/

13.01.2022 What Kids Can Teach You About Movement On our daily walks with our son, I often have to lure him to keep moving forward. With a combination of there might be a digger around the corner, maybe we can see a motorbike or a blue bus, or lets go and see if the puppy is there today.* We also make the walk about collecting leaves and the fuzzy dandelion seed flowers which keeps him going for a good while. And I get it, for a two-year-old walking Read More https://www.repsandtherest.com/what-kids-can-teach-you-abo/

12.01.2022 Objectivity for Contentment and Improvement Judgemental attitude is unproductive. Whether its judging ourselves and our actions, doing the same for other people, or for things and life circumstances in general. Judging our way forward doesnt Read More: https://www.repsandtherest.com/objectivity-for-contentment/

12.01.2022 The greatest athletes at the peak of their careers are not necessarily healthier than an average punter. In fact, they might even be worse off because of the toll their sport is taking on the body. Leaning too heavily on performance... Read more: https://www.repsandtherest.com/the-tax-on-chasing-high-perf

12.01.2022 Relieve Neck Pain From Sitting (Or, Better, Dont Get It In The First Place) In the end of this Ill give you movements to loosen up stiff neck, but lets start at the root level. Have a proper set up for working from home so youll get minimal neck pain in the first place. By now you likely know what an ergonomic desk set up looks like for us, the greatest of them all hominids (and, I say, the only ones needing to adhere to an ergonomic desk set up), humans. Heres how to Read More: https://www.repsandtherest.com/relieve-neck-pain-from-sitt/

11.01.2022 A chat I did with the awesome Bec Sharp from The Sharp Mind Coach. An absolute pleasure. We covered all kinds of interesting topics. And, yes, I am as equally awkward in person.

11.01.2022 The Problem of Outsourcing Our Health Lets say weve always outsourced cooking. How much in a shit would we be if all the restaurants and food delivery services... Read More: https://www.repsandtherest.com/the-problem-of-outsourcing-/

10.01.2022 Maybe the stretches, mobility exercises and strength training arent making us more flexible, pain-free and stronger because our lifestyle choices are what they are: Not letting go of toxic relationships, stress oozing out of the eyeballs, subbing water for Diet Pepsi, eating like were sponsored by the local 7-Eleven, treating sleep as if its the enemy, and breathing like we are working in a 1700s coalmine. Fixing the lifestyle is a great place to start when trying to solve the more superficial problems.

09.01.2022 Social catch ups are possible again! Although not at the pub if thats your usual jam. "Guys can be so hopeless at organising social arrangements, [so] if you do organise it, make it a regular thing" And the usual good stuff still works:... "Do physical exercise; Get some good sleep; Wake up at a reasonable hour and; Turn off your devices so you can wind down before bed." See more

08.01.2022 Slim and toned models trying to entice you to join our gyms. Topless, fit looking guys on their paddle boards to sell our services. Lose fat, oil up the abs, look chiselled, bounce ice cubes off the butt... https://www.repsandtherest.com/who-is-setting-your-goals/

07.01.2022 And the title for the lamest new-age title goes to... Worry not, I am not turning into a naturopathic charlatan recommending people to snort a combination of celery powder and dragon tears thought a cinnamon stick to... Read more: https://www.repsandtherest.com/the-restorative-power-of-na/

05.01.2022 As I am closing in on 10 years as a trainer/coach/whatever there are certain past practices that I now look back at with an awkward awe. https://www.repsandtherest.com/my-coaching-mistakes-well-s/

05.01.2022 Stopping The Afternoon Snack Pay close attention to what happens before you reach for that snack. What is it that acts as a trigger? If youve eaten a proper lunch its probably not so much about hunger. But a deeply ingrained habit...Read More: https://www.repsandtherest.com/stopping-the-afternoon-snack/

05.01.2022 Using The COVID-19 Restrictions to Overcome Fat Loss Plateau [A Client Case Study] This is about how Niss was able to turn the negative COVID restrictions into a learning opportunity and break through her weight loss plateau. And as the weight came down, so did her back pain...Read More https://www.repsandtherest.com/using-the-covid-19-restrict/

05.01.2022 Aviation Fuel for Motivation During times of uncertainty many struggle with direction in training. Redirecting our focus on to a majestic goal can be like throwing aviation fuel to a nearly extinguished training fire...Read more: https://www.repsandtherest.com/aviation-fuel-for-motivation/

05.01.2022 Why I Rarely Use Barbells The gym-less self-isolation training hasnt been a challenge for most of my clients. Not because any of them have proper gym set ups at home. But because when we train at the gym its mostly with kettlebells, dumbbells, resistance bands and bodyweight. Stuff thats easy enough to set up at home. Sure, there are some aspects we are now missing. Cable pulley system-machine-whatever-you-want-to-call-it, the power work with medicine balls, trapbar deadlifts and the access to landmine exercises. The last beingRead More https://www.repsandtherest.com/why-i-rarely-use-barbells/

05.01.2022 Being Physically Resilient Makes Life Better Now heres a word I love in every possible way. And probably more than any sensible person should love a specific set of alphabets aligned in a meaningful way. Despite the risk of sounding like a hardcore weirdo, here goes... Read more: https://www.repsandtherest.com/being-physically-resilient-/

04.01.2022 Training During a Pandemic Exercise improves the immune system and can help you fight off illnesses. Thats science. But theres no information yet (as far as I know) whether this is the case with COVID-19. Common sense would assume so, but we have to be careful... Read More: https://www.repsandtherest.com/training-during-a-pandemic/

04.01.2022 Ever feel like no matter how much flexibility or mobility work you do youre just not getting any looser. The tension and pain in the body restricts you from doing certain things. Like, when walking around town you feel like a cowboy who just shat their pants and now tries to act cool like it didnt happen...Read more: https://www.repsandtherest.com/maybe-the-flexibility-exerc/

03.01.2022 Sport Specific Strength Training Is Probably Not What You Think It Is Most athletes think that their sport requires a unique approach to strength training. And fancy marketing tailored for a specific sport often reinforces this. But once you peel off the layers of fluff youll see what is (or should be) in the core of any quality strength training program. Regardless of your sport, the basics of strength training and building overall Read More: https://www.repsandtherest.com/sport-specific-strength-tra/

03.01.2022 More evidence to incorporate cardio and strength training when dealing with low back pain. Instead of only relying on activating deep core muscles in non-weight bearing positions or getting passive manual therapy. "General strength and conditioning produced significantly greater improvements in trunk endurance, leg muscle strength and endurance, self-reported disability and kinesiophobia [the fear of pain due to movement] compared to motor control and manual therapy." "These results highlight the additional clinical benefits of general strength and conditioning when compared to motor control and manual therapy."

03.01.2022 One To Rule Them All When improving our health and wellbeing we can get sucked in the vortex of trialling different easy-to-implement habits. Less snacking, cut down alcohol, avoid the foods that grow on red desert sand, or removing carbs because: That guy on Instagram said so and, see, how lean is he?! I think I can see the outlines of his kidney.* Often we bounce from one habit to the next with no progress. Frustration boils over and we heave arrows of blame atRead More: https://www.repsandtherest.com/one-to-rule-them-all/

02.01.2022 Noticing The purpose of training our body at the gym is not to become better at training at the gym. No, we train so we can live a better, more fulfilling life outside of that space of bright lights and soulless pop music. Similarly, the reason for meditating is not just to get better at being present during the daily 10 minutes of practise. The reason we do it is to have the benefits of the practise spill...Read More https://www.repsandtherest.com/noticing/

02.01.2022 The best predictor of an injury is a previous injury. This validates a thorough rehab before getting the green light to return to your sport. Yet this green light is often one-dimensional and rarely covers the assessment of our cardio fitness...Read more: https://www.repsandtherest.com/why-and-how-to-maintain-car/

01.01.2022 This was a feel-good read. Strength makes life better. Even better when its done with others who encourage you forward. And make it fun along the way. "One of the girls from book club kept looking fitter and fitter," she says. "I said, Whats your secret?"... "Ive got a lot of things wrong with me heart and stuff and I take 12 tablets a day, but I went to a cardiologist who said I now dont have to see him again for two years." "When I garden I can squat. I havent used my gardening seat for two-and-a-half years." https://www.abc.net.au//2020-08-23/ladies-who-pump/12565974