Sam Rooney | Sport & fitness instruction

Sam Rooney

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24.01.2022 Just a few life truths for your weekend. . Big rocks over small rocks. Pick that low-hanging fruit! . .... . . . . . . . . . . #exercisephysiology #athleticperformance #recovery #athleticrecovery #foamroller #aligneducation #strengthandconditioning #fitfam #gymtips #outdoortraining #thesweatlife #beatyesterday #sportsnutrition #healthyeating #mealprep #diettips #nutritiontips See more

24.01.2022 Just one of the many reasons I love being part of @iontraining . You’ve all heard the saying... You are the sum of the 5 people you spend your time with most. If that is the case, I’m in good hands. . Most fridays you’ll find us workshopping and collaborating on ideas, techniques, cues and discussing clients we may be having difficulty with or just needing a second opinion. ... . I’ve often said it would be amazing to have a camera crew follow us around as if we were on The Office - so many short incidental conversations provide us with so many learning opportunities. . In this clip, @ellen.w87 @caitlinn_edwards and I are workshopping how to cue a client out of thoracic kyphosis (rounding forward) during the hinge. All the traditional (and secondary) cues had been attempted but nothing seemed to work. After 15 minutes of chatting and throwing around ideas we came up with the solution of squeezing two slider boards under the armpits to encourage a better posture and more scapular retraction. It may be unconventional, but it worked a treat. The challenge now is to have this position transfer when the external cue (the slide boards) is removed. . Moral(s) of the story: Never stop learning. Never be so arrogant you think you can’t learn from those less experienced - Mentoring @caitlinn_edwards has helped me grow as an EP and leader. Surround yourself with the best. Think outside the square. It’s only wrong if it doesn’t work and even then - you’ve learned something for next time. . Looking forward to collaborating with more of you on a regular basis. . What are some of your go-to cues? . Ps: you’re welcome for the Sunday night lounge jazz vibes. . . . . . . . . . #exercisephysiology #strengthandconditioningcoach #gymtips #fitfam #instafit #aligneducation #healtheducation #deadlifttechnique #deadliftform #injuryprevention #defyaverage #thesweatlife #professionaldevelopment #personaldevelopment See more

24.01.2022 Food for thought for those with physically demanding work, or a workforce who perform labour intensive activities. . Employers: Is your money better spent on physically preparing the workforce rather than on ergonomic equipment? . Employees: what are you doing to ensure career longevity?... . Either way, time to get lifting. . . . . . . . . . #workplacehealth #exercisephysiology #injuryprevention #strengthtraining #workerscomp #ergonomics #injurymanagement #research #healtheducation #sira See more

19.01.2022 Want 50% off your first two PT or EP sessions? . At @iontraining we are offering anyone 50% off your first two 1-1 sessions with any of our allied health or performance team. . No contracts, no memberships and no commitment, it’s the perfect way to try our our 1-1 services if you’re keen to try it out or add to your current training schedule. ... . PS: don’t tell the boss this, but bring along a friend or two to make it a small group session and I’ll give you the first 5 at 50% off. . Shoot me a DM or email [email protected] to have a chat! . #DefyAverage . . . . . . . . . . . #exercisephysiology #strengthtraining #weightloss #performancetraining #powerlifting #injuryorevention #fitfam #instafit #healthyliving #nutritiontips #mealprep #lululemonambassador #thesweatlife See more

17.01.2022 Be careful of VOMIT. . Scans rarely tell the full story and should only be used when absolutely necessary. So often they can distract from the real issue and can actually lead to mismanagement if not used carefully. . Degeneration, dehydration and wear & tear are often all normal signs of ageing - just like your skin wrinkling or hair turning grey.... . Don’t let the language of an MRI report scare you. Make sure you speak to an experienced allied health professional to get a full understanding of your situation before making judgement or committing to surgery. . Unless there is serious risk of further injury, always attempt conservative management before undergoing surgery. If you can achieve a reduction in pain and an improvement in function then you’ve got proof you’re on the right track. Of course, sometimes surgery is unavoidable - just make sure you’ve tried the alternatives first. . . . . . . . . #exercisephysiology #surgeryrecovery #backinjury #injuryprevention #mri #microdiscectomy #backpain #coretraining #aligneducation #healthylifestyle #vomit See more

13.01.2022 I really am a fan of sleep. . . . .... . . . . . #mentalhealthawareness #recovery #athleticrecovery #exercisephysiology #sleephygiene #athleticperformance #weightloss #fitspo #fitfam #injuryprevention #stressreduction #stressmanagement #healthylivingtips See more

13.01.2022 @mymusclechef keeping me fuelled as spring training ramps up. . With new items on the menu, you’d be mad not to check them out. (HINT: Salmon Risotto). . Bonus fun facts: Nutrition for Injuries.... Injury recovery will require increased caloric intake when compared to your normal resting metabolic rate. The use of crutches may increase metabolic demand by up to 80% when compared to walking. Post-surgery, you may need to boost your caloric intake by 20%. Immobility, such as rest following injury will cause muscle atrophy and decreased protein synthesis. This can somewhat be counteracted by increasing your dietary protein intake. Eating high quality food, such as @mymusclechef , will help to reduce inflammation and supports a healthy recovery. This isn’t to say avoid groups such as gluten and dairy, but boost your healthy anti-inflammatory foods (olive oil, fish, avocado, etc) and avoid your highly processed sugars. In addition to the above, consider implementing injury specific foods. For example: Calcium and Vit D for bone injuries. . ION20 will get you $20 off your first order. . #mymusclechef #everybodyeverygoal #mymc . . . . . . . . #nutrition #healthyeating #injuryprevention #wellness #nutritiontips #fitspo #injuryrecovery #performancenutrition See more

13.01.2022 WHAT’S THE DEAL WITH SAUNAS? . What do they help? What do they hinder? . @premax.co founder @randall_cooper_sports_physio has written a great blog on the pros and cons of sauna use.... . Personally, I do like a sauna and would recommend them as an added bonus on top of the recovery pillars of sleep, hydration and nutrition. However based on the recent research presented, I’d also be very careful about sauna timing when considering athletic performance. . You’ll find the blog through the link in my bio. . . . . . . . . #premaxathlete #recovery #athleticrecovery #sauna #exercisephysiology #performancetraining #fitspo #healthyliving #fitness See more

08.01.2022 WORLD DIABETES DAY . ...was yesterday. But hey, I decided to switch off and take a day to chill. . It’s definitely tested me this year but it wouldn’t be 2020 without a few curveballs right?... . Here are a few things I’ve learned since I was diagnosed in 2000: Consistency is key. The more stable and predictable your meals, exercise and routine, the easier your management will be. You really do reap what you sow. Make yourself a priority and your diabetes will thank you for it. Diabetes can be lonely, but it doesn’t need to be. The more you can connect with the diabetes community, the more understood you will feel. Sharing your experience can be so beneficial for yourself and others. Diabetes burnout is a real thing, you’ll go through it at some stage and that’s okay. This year has really tested me: at times I’ve lost confidence in my body’s ability to keep me healthy, had injections in my eyes and lost a lot of confidence. I’ve learned that acknowledging the shitstorm, embracing it and letting it go is much easier than fighting it. Burnout is not a weakness, it’s just a reminder to put yourself first Diabetes really doesn’t need to stop you from achieving anything. With a little extra planning you can achieve anything you set your mind to. Knowledge really is power. Know your ratios, become an expert carb counter, understand what effect exercise will have on you. Having this background will really help in those times your sugars are going rogue. Finally. Exercise. Exercise often and include weights. It regulates your BGLs, improves insulin sensitivity and addresses many of the other systems we need to be mindful of (cardiovascular health, etc). . Normally I’d love for you to donate a few coins but money may be tight due to COVID. instead I’d love if you could share this post to help raise awareness - that’s half the battle. . Shoutout to my fellow T1Ds: @sophiejanebartusch @runningwritinggirl @paigelace @@naturally_nina_ @lauren_bongiorno @emilysdiabetes @thewholesomedoctor @lambleyluke . @jdrfaus @diabetesnsw_act @jdrfadvocacy @jdrfhq . swipe for stats and what happens when you don’t eat enough pre-exercise See more

07.01.2022 Go get that 8! . Also, naps work too: 20 minutes for short tasks that require frequent decision making. 90 minutes to help prevent muscle and oxidative damage. ... . . . . . . . . . . . . . #sleephygiene #performancetips #exercisephysiology #wellbeing #thesweatlife #sleeptips #injuryprevention #mentalhealth #musclegrowth #bodybuilding #energy #fitfam #instafit See more