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The Strong Body Method

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15.01.2022 If the repercussions of training and diet choice on an individuals sense of self worth, confidence and body was wider understood it is my hope that people would demand more of their training and nutritional protocols. Too many times, I have seen the same story - sessions based on how many calories you can burn smashing your body until it’s in pain, eating rabbit food and starving in order to obtain a result of shrinking your body within a 6-12 week timeline. ... People think it’s harmless, that to achieve their goal it must be this hard but it is not harmless. Any diet phase with any person (yes even trainers) distorts your view of your body. It is the responsibility of your coach, trainer, gym to have plans in place to ensure you are focusing on more than how your body looks, to demand balance with nutrition and not allow you to fall into labelling foods as good and bad, to show you that rest is a requirement not a failure. Your body composition goals are fine but being committed to them at any cause and as your only purpose is not. Training purely for apperance related reasons increases body dissatisfaction (Furnham et al., 2002) I challenge you to demand more. Ask questions. Give a shit about getting stronger. Give a shit about your movement. Give a shit about your technique. Give a shit about real balance with nutrition. See more

15.01.2022 The beginning of the year often initiates drastic change from people; a new year is often motivation enough at first. As the weeks of Jan progress though, many people notice their initial motivation dwindling and are left wondering how they have already steered away from their initial course of action. A common reason I see this occur is because your actions have not been linked with a greater understanding of why you want to achieve those goals and a real plan is not ini...tiated. It’s important to note that identifying a why is not a simple task, your why has to be so powerful and meaningful to you that it will keep you going when motivation has not only dwindled but completely left. Some points on identifying your why: - Write down your goal in as much detail as possible. - Be specific, really narrow in one particular goal to begin with. - Give the goal a timeline. - Start from the end and work your way back. Take that specific goal and then think of the end goal - who is the person you want to be and how does the person you want to be feel? - Upon working backwards you will see you have stepping points that resemble a plan and essentially you have a why. - Your goal may be to gain muscle but the why is because of the end goal, the person you want to be, the way you want to feel. Get beyond the surface from the beginning and I guarantee you will have greater success in reaching your goals in 2021. #whatisyourwhy #vitalstrength See more

07.01.2022 It’s important to understand that progress is entirely different from person to person and therefore, comparison is useless. Far too often I see people trying to live up to an ideal image of health and fitness that is portrayed online. Truth is, ideal health and fitness fluctuates so much even for each individual depending on other factors in their life. For some people progress is training when they don’t have the motivation to do so and for some people progress is prio...ritising rest days when they would much rather train. It is for this reason I encourage being accountable and comparable only to yourself. - How have you progressed in your current phase of training in comparison to your last? - Did you prioritise your rest as much as you prioritised your training? - Are you controlling nutritional choices when possible and practicing flexibility to allow for social outtings? - Are you proud of your efforts? These are the kind of questions that matter. Stop asking, how can I be more like this person? How can I replicate what they are doing? An instead focus on your own version of balance, health and progress. See more

05.01.2022 Single arm landmine press This is one of my favourite pressing variations for a few reasons; - Shoulder friendly for anyone who lacks the mobility without comprising lower back. - Good starting point for beginners who may lack the strength or technique ability to perform a standard overhead press. ... - Great movement as an accessory for variability with a more advance trainee. Things to note: - Watch your grip. I like to put my thumb at the middle of the end of the barbell (see video for reference. This ensures you are not placing unnecessary pressure on your wrist. - Watch your start and end position. Aim to start and end no lower than the tip of your shoulder. Taking it down as far as mid chest is a common thing I see. This generally forces your scapula into an anterior tilt. - Utilise a full stretch forward here. This is a movement you can control your full scapula range of motion without compromising lower back and neck positioning as you may witness in a standard overhead press. - There is a lot of room for progression here. Think kneeling, tempo, banded. See more

03.01.2022 Have you considered your OVERALL health as much as you have considered your body composition when setting your goals? It is normal, as a result of what we are surrounded by on a daily basis to consider how we look with a greater emphasis to how we feel and how efficiently our bodies are working. I want to challenge you though to fight against that and take into consideration all aspects of your health. It will feel foreign at first. ... When I am referring to overall health - what do I mean? - Mental health - Sleep - Water intake - Hormonal health - specifically for women - menstraul, pcos, endometriosis - Social health Now in real terms, let’s say you have a goal of losing 10kgs and you are put on a significant calorie deficit - fat intake is low, you are training 6-7/week, compromising sleep in order to get these sessions in and not participating in social events to avoid not having control of food choices. This scenario is not uncommon. What are my OVERALL health concerns with this? - You will have little energy for any other aspects of your life. Meaning things will suffer - work, concentration, irritability. - Sleep and recovery are compromised and therefore it is not optimal for muscle retention, training performance and satiety. - Fat intake along with overall calorie amount determines much of your hormone balance and a heavy restriction paired with low fat diets could cause a woman to lose their menstraul cycle. This point is considered so much less important than it is. What is my alternative to mitigate the above factors: - Begin on calorie maintenance, learn the ins and outs of tracking, estimation and obtain some useful data to determine what percentage of a deficit you actually require. The period of time spent learning at maintenance is so underrated and lost in the pursuit of quick fixes. - Prioritise sleep and recovery as high as you prioritise training. In some circumstances, more. - Introduce training steadily. If you are used to 2-3 strength days a good start would be a 4 day full body program. - Ensure you keep fat levels at a minimum of 0.8g per kg of body weight and implement diet breaks. See more