Freedom Fitness Plus is the type of gym that, from the first time you set foot in the door, it feels as tho you've been there forever. Everyone is so friendly and the idea of 24hr access is great for people who work shifts. Also there is no pressure to wear the lttest gear... In my capacity as Kickboxing Instructor, it gives me great delight and pleasure to see a new member come along and feel they are part of the Freedom Fitness Family...everyone is made welcome. As an Instructor it's my job to ensure the classes are constructed in a manner that suits all levels of skill and fitness. As someone who has a background in fitness as well as having 13years experience in kickboxing, I am able to to quickly establish ones fitness level therefor structure each class to suit everyone present. I would have no hesitation on recommending Freedom Fitness Plus to anyone who has never done kickboxing or doesn't like the bigger crowded gyms. Being able to work out in an uncrowded gym, not having to wait on machines.
Scottie.... Personal Trainer/ Kickboxing Instructor.
Monday, 25 April 2011
Saturday, 23 April 2011
Ooooooo, how can I fix my aching back?!?!?!
Ooooooo…
Why am I in agony with my back, and what can I do about it?
Have you (or anyone you know) ever had a back so bad you were stuck flat on it, unable to move or get up? How does that happen, and what can you do about it?
In the vast majority of cases acute back pain is purely muscular. In some cases degeneration of the spine or some other medical reason is the culprit, but often this is the exception rather than the rule. The biggest reason people get a sore back is due to muscular spasm/inflammation and it is often possible to relieve these kinds of symptoms almost immediately by focusing on improving range of motion.
One of the worst things about people having a sore back (apart from the obvious pain endured by the poor victim) is the huge cost this kind of thing inflicts on society (which is massive by the way). We are not just talking about the bill to fix the problem but also the cost due to the individual’s lost ability to remain productive. The bad news for employers is that, not only are things complicated by the time off work required, but often lifestyle is the issue rather than insufficient care by the employer to provide a safe workplace. So when a worker puts their back out at work tying a shoelace it actually (very often) has very little to do with the workplace. The shoelace problem is merely the straw that broke the camel’s back.
Some causes of acute back pain are:
Low energy
Often the result of…: Typically low energy is due to lack of nutritional and activity balance, with or without an un-balanced system (which can be full of toxins). Another way to put this is undue (or unmanageable) stress. The busier and more hectic our lives get the more our energy is sapped. Technology has a lot to answer for. It facilitates the rapid build-up on our daily “to-do” list. It helps us to perform work faster too, but not (in my humble opinion) enough to make up for the additional workload it creates. And all of this is compounded when technology breaks (as it often does. The computer is crashing, the scanner is not scanning, the printer is not printing, the router is not routing, the wireless is not wirelessing, or the programme is not de-bugged enough). So we are all uber busy and, in our haste, most likely not paying attention to correctly balancing our energy through adequate nutrition, rest, and exercise. Social employment of the same kind of technology exasperates the problem even more.
Good food takes time to produce and prepare. In this instant world we are often trading time and quality for convenience and instant gratification of our hunger pangs. Taste takes priority over nutritional value and so we typically end up eating more fast foods saturated in fat, sugar, and salt. Perhaps that is merely because, in the days of hunting and gathering, we humans may have been more balanced with our intake of these food types because our energy requirement was bigger and access inhibited. In these modern times of easily obtained excess the balance is all shot. Perhaps the refining of foods (such as sugar) tends to retain more if the nutritionally bad (which tastes good and therefore originally drew us to that food in the first place) and rejects a measure of the nutritionally good (a commercial decision because it does not enhance the experience of our taste buds). It could be due to the cummulative effect of all these things but in the end modern life tends to ‘feed’ (pun intended) nutritional imbalance. After a while we end up craving the nutrition we are missing. This gets us reaching for the all too common “pick-me-ups” like chocolate, ice cream, sweets, coffee, “V”, “Monster”. You cannot squeeze blood from a stone and when your body is tired it is tired. It requires adequate nutrition and rest so that it can recover. People should learn to listen to their body. Pick-me-ups are only ever warranted for very short spells when there is absolutely no other option. When there is constantly no other option then lifestyle changes should be considered because to continue in such a fashion can only end in tears. This modern living can produce dire results by destroying our organic functionality. Result = completely sapped energy and dwindling resource to do anything about it. We are trying to do more work with less energy. Something’s gotta give, and usually one of the first things to go is the discipline required to rest, exercise, and care appropriately for our posture.
Remedies: When you have suffered severe acute back pain for long enough you will eventually be forced to take stock of your life and make some lifestyle changes (probably involving diet and/or exercise).
Inadequate strength
Causes: Later we will mention habits, but for now let’s just say that the way we live every day has resulted in the lives we have. How many people reading this have a favourite side to sleep on? If you do then you could be introducing physical imbalance into your life.
The problem is that you may not create inadequate strength as much as the lack of strength to work throughout the entire range of motion of a joint. In a gym sense this is the result of poor form. Without the gym (in general life) this is failing to exercise and allowing life’s imbalances to dictate your physical condition.
Ever wonder why they have all those mirrors in the gym? It’s so all the buff guys can love themselves, right? WRONG!!!
Yes the buff guys do watch themselves in the mirror but they are not marvelling at how great they look (not all the time anyway). (Mostly) they are checking to ensure correct form. It is critical they do!
How many people have you seen do 10 (or any) chin ups but only come half way down? Those people are going to develop incredible strength but only through a partial range of motion. At full extension they will be weak (because they have not been training to full extension). This will destroy functionality because not only is the strength not throughout the full range of motion but opposing muscle groups (which may be strong throughout a greater range of motion) will represent strength imbalances. What does that mean? Have you ever seen a muscle bound gym bunny strutting down the street, body twisted, one shoulder riding higher than the other, their gait uneven, looking kind of ape-like as they drag and scrape their knuckles along the ground? Bad posture like that is a sure sign of muscle strength imbalance throughout the full range of motion.
By the way it is not just buff guys who suffer from this. Every day I see people who don’t ever work out that have developed forward sloping shoulders which tends to indicate weak back muscles and weak but tight anterior (frontal) musculature. Their chin juts forward and the head is angled down, creating a problematic forward pointing curve to the neck. Folks, the neck is supposed to hold the head up so you can look forward whilst maintaining the “arc of life” at the top of the spine!
Remedies: Always pay attention to technique whenever training. If you don’t know what correct technique is you need to find someone who can show you, and find them quick!
If you don’t work out then check out your posture or find someone in a good gym to check it for you. Whether you are a fitness freak or not good posture in critical to making the most of your life. You don’t have to be a body builder or spend hours in the gym pumping weights but you do need to protect your ability to stand upright. 20-40 minutes, 3 times per week is all you need if you don’t want to produce big muscles but you just want to be able to continue to function. If you don’t you are virtually guaranteed problems sooner or later (and probably sooner).
Inadequate flexibility
Causes: Lack of stretching or working a joint throughout its full range of motion. Everything we do such as driving a car, working at a desk, or watching television, reduces flexibility and weakens muscles that will lead to a bad back
Remedies: Ordinarily your average gym instructor will prescribe isolation stretching exercises. These are better than nothing, but I want to explain more on this whole subject as part of addressing “Lack of Balance”
Lack of balance in these things across muscle groups responsible for controlling the movement of any joint
Causes: Unbalanced strength and flexibility. We have mentioned strength and flexibility but we just don’t want to randomly strengthen and stretch muscles. I cannot remember how many guys I have seen spending countless hours doing arm curls because they want big biceps. Firstly, this won’t work because 2/3rds of the upper arm’s mass is the biceps opposing muscle (called “triceps”). Secondly, this won’t work because the strength and flexibility developed between these opposing muscles with such a method will create imbalances that decrease the effective range of motion. The muscles that control flexion and extension of the elbow joint are weak when they need to be strong and tight when they need to be supple. I call it screwing your body up in knots. Now, imagine the same brand of ignorance inflicted on the far more complicated musculature that supports the skeletal architecture of the lower spine and hips.
Remedies: We want to build up to doing what I like to call “Compound Stretching”, which is when you stretch muscle groups in a way that improves functionality through increased joint range of motion. Let me be as clear as possible. I am not talking about stretching a sore calf or a tight hamstring. I am talking about stretching muscles that work together whilst simultaneously placing the requirement for opposing muscles to contract, as well as maintaining correct form when training. That way you get strength and flexibility that allows opposing muscles to co-operate properly throughout the entire range of motion of a joint.
Habits
Sleeping: If you have an un-supportive bed or constantly sleep in the same position you could be asking for trouble. I have prescribed a complete bed change (as a part solution) for people with back pain in the past and it has helped immensely.
Sitting/Working: I used to design ergonomic work stations. One thing I noticed is that when something looks supremely comfortable it kind of looks like the human form, and it never is supportive. Yet when something ergonomically designed looks like the opposite of the human form, and it seems it will be uncomfortable to sit on, it is commonly very comfortable. Some of the most confortable workplace seating I have prescribed for people to great positive effect has appeared (at first glance) to “look” like it would be insanely uncomfortable! Other times complete replacement of seating or desking can be avoided simply by correct adjustment.
I have often walked into a living room to help a person with a bad back and have been able to identify immediately where they sit to watch television every night. The seat always looks like the most comfortable but has all the hallmarks of a back-killer. Usually the seat is too low, long, and soft. There is no way the lower back can be supported when someone is sitting in it.
Over-reliance on the provision of support: When the body is tired and you have to keep going it needs support. If at all possible the real priority should be rest and recovery (supported by adequate nutrition). The remainder of the time fitness should be such that your body can function throughout appropriate levels of stress/work without support. Anything less is tantamount to lack of balance and lifestyle choices should be re-evaluated.
Ceasing to move: When the body is in pain it is sending a signal to stop everything and rest up, right? That is “listening to your body”, isn’t it? Well… depends. The bottom line is you need to protect, support, and maintain range of motion for all joints. As long the level of swelling and pain are appropriately handled then the sooner you can get joints moving throughout maximum range of motion the sooner the problem will go away. Therefore, under the correct guidance, movement is often the answer (and not necessarily the enemy).
This article is merely a brief summary of my back care experience. More information is available from www.managing-back-pain.webs.com Alternatively you are welcome to visit one of our Open Days at the gym (dates to follow) or contact me at Freedom Fitness PLUS any time to discuss your particular situation with me:
Twittter, Facebook, and you Tube ID = FreeFitPLUS
Birkenhead,
Auckland, NZ
021 176 4266
What are the seven biggest mistakes to avoid when performing kickboxing training?
What are the seven biggest mistakes to avoid when performing kickboxing training?
How to choose a credible kickboxing training gym
Introduction and Background to the use of Kickboxing in fitness routines
The Fitness Industry has evolved greatly in the last 10 years. The advent of boxing and kickboxing based movements in Fitness Classes and in Personal Trainers toolkits has grown very fast, rapidly changing the face of commercial fitness. It has given the average gym goer greater variation in their workouts, added the 'fun' aspect back into gym work, and given personal trainers the ability to vary their client’s training. Included in this new workout style is pad and partner training the client cannot do on their own. There are, however, a score of new issues which have arisen with this type of activity. Before we begin to get more specific on what these issues actually are (and how to avoid the dangers they present when you are training with these exciting methods), let’s differentiate the varying types of training that come under this boxing/kickboxing umbrella.
The first, (most important issue to some) is that of the definition of kickboxing compared to Muay Thai boxing and/or to other martial arts such as karate. The kickboxing moves, for example, used in most kickboxing type classes (TaeBoe, Body Combat, Kickfit etc) are based mostly on the movements of Muay Thai Boxing. This sport originated in Thailand many years ago. There is a lot of history behind its origins and development. Kickboxing, however, is American Kickboxing and based more on straight boxing with a few kicks thrown in. Although Muay Thai Boxing is closer to karate than it is to American Kickboxing, all three styles are completely different. A Muay Thai kick is very different from a Karate kick, and different again from a Kickboxers kick. Muay Thai uses knees, elbows, and ring craft as well as punches and kicks and requires the development of high speed, power, and good technique.
Including any of these types of workouts in your training regime will help you tone, gain strength and confidence, increase your fitness fast, all whilst enjoying more of the process... plus teach you skills that would otherwise be limited to a closed-in "private and serious" martial arts club. But you only get all of this if you avoid the 7 most common mistakes made with this type of training covered within this article. So, what (exactly) are the biggest mistakes one can make when incorporating this new type of training into their workouts?
One:
The biggest and most pertinent issue that has arisen is that of correct training for Instructors. A "Fitness Class" of any sort is always considered a pseudo copy of the real thing anyway - and often fitness classes - such as the weights to music classes like "Pump" are altered in their technique and instruction in regards to safety for group training. But that is no excuse for an Instructor to not know good technique and be able to instruct someone in how to better their technique. You cannot help someone improve their technique and keep them safe when you have only had two lessons yourself!
So a Group Class situation is different from a Technique Class and different again from training with a personal trainer. The most important thing you can do in a Group Fitness Class or in hiring a Personal Trainer who uses boxing and/or kickboxing in their training is to check out if they have actually had experience in the sport themselves. The best instructors are those who have actually trained in the sport they are teaching, not those who have merely done some two day course that gives them a certificate saying they are qualified pad holders. This type of sport requires good knowledge and understanding of how a good movement pattern affects the outcome eg; how generating your punches and kicks from your core correctly affects the technique, control and subsequent power and effectiveness of your movement...and consequently your safety. Many injuries occur in the gym from instructors and/or trainers who do not understand what they are teaching. The unfortunate thing for those trainers who do not train themselves in this sport is that their clients will soon realise that they are "better' than their instructor - and move on to another trainer. That’s if the client (or trainer) doesn’t stop training due to injury.
Two:
Speaking of safety, one of the most common injuries in this area is that of joints - mostly wrists and knees. With good technique it is easy to not only keep these joints safe, but increase their stability and strength as you progress. Alternatively, the risk with bad technique is the exact opposite, less joint stability and strength through injury and strain. Common injuries in class situations are that of ligament damage which can be very disabling. This is caused mostly by kicks being enthusiastically over-extended (“flicky kicks” as they are called) or twisting on the supporting leg with the funky types of kicks that some Instructors put into their classes without sufficient understanding with regards to correct technique.
Wrist injury occurs more with clients working with trainers who are holding pads for them, or class participants’ punching bags with bad technique. Firstly, with the trainer holding pads for the client - ensure your trainer actually knows how to hold pads correctly. This is an art and is just as hard to learn as the actual boxing/kickboxing itself. Too many personal trainers have no idea what they are doing and no experience in the sport. This makes it all too easy for the trainer to fail to employ correct use and timing with the pads, resulting in a higher chance of injury for the client and the trainer. Do not accept the reasoning that 'this is only for fitness' as your safety is important. Secondly, punching technique is imperative to learn. Making sure you have your elbow directly behind your wrist bones which should be directly behind the knuckles you connect with, and your shoulders down is one of the first things you should be taught. And making sure you learn to initiate all your movements with your core is also a must. If your trainer has not trained in the sport how can they teach you suitably and safely?
The other main injury that is common with kicking is the hip flexors. You need to ensure your kick is controlled by a well taught movement pattern. Again - if your trainer has not trained in the sport how can they teach you suitably and safely? Do your research.
Three:
The third issue, (also related to safety), is that of power. The power in a punch, kick or knee is generated from speed with good technique. One of the biggest mistakes made by inexperienced boxers is to make the power of their punches or kicks the first focus. If you concentrate on power you will run out of "puff" very quickly and your movement patterns will not be efficient (or very controlled). This means that you will not last very long in each round and probably not enjoy the training. Learn good technique - first and foremost - get the basics and practise the basics often. And make sure you learn from someone who knows what they are doing well enough to be able to correct your movement patterns. The basics are easy to learn - perfecting them, on the other hand, takes much instruction, patience and time!
Four:
Again - to avoid injuring yourself - when you kick ensure you kick with your shin - not your foot. Many martial arts do not train (or compete) full contact so many other styles of kicks are taught to connect with the feet. If you kick something (or someone) full contact with your feet you will likely break many of the small bones in them. There are 26 bones in your foot and to break any of them is usually very painful. Your shin however is one of the strongest bones in your body. Aim your kicks with your shins.
Five;
Breathing. Yes it is imperative to breathe while you are boxing... and yes there is a specific technique to breathing when you are boxing. The reason your hear that "shhsh" sound from a boxer when they breathe is that you must keep your jaw shut and exhale each time you punch or kick. Short, sharp exhalations - not blowing. Your jaw is a hinge joint with nerves running through it. To have your jaw hanging loose leaves you very open to being knocked out should you ever get hit in the jaw. That is why it is much safer to keep your jaw tighter and breathe small short breaths. Also, a hanging jaw is a sure sign that a fighter is tired - something you do not want to give away in the ring! Even if you have no intentions of ever competing in this sport you must learn correct technique. You benefit most fitness-wise from correct technique. It is extremely hard to change a bad habit once it is formed so learn the proper technique from the outset. Once again make sure your trainer knows what they are doing.
Six:
Learning how to hold pads when taking part in a fitness class is extremely important. Many Boxing/Kickboxing Classes are run around participants holding pads for each other in a class situation. As stated earlier, learning how to hold pads for someone is just as hard to learn as the Boxing itself. It can be quite intimidating if you have never held pads before and you need to ensure you will be safe. Look for clear instruction from the trainer for you and your training partner. You want to know that the instructor has good control of the class (a completely separate skill to the technicalities of teaching kickboxing movements) and that the person who is partnering you is aware of your ability in pad holding.
One of the biggest mistakes people make when holding the pads is to move the pads too much - literally whacking the pads down into the partner’s hands. This is dangerous and can easily lead to injury. The pads do need to move but the pad movement is minimal compared to what the partner punching needs to do. The punch needs to come to the pad. The pad movement is controlled so that the pad does not hit you in the face and needs to create enough resistance to meet the punch. Likewise, when you are the puncher, you must be aware of your pad holders ability and strength and work with them accordingly. The instructor should be able to easily monitor and control this. It is always a little scary doing a class you have not done before but once you have tackled your own fears you should feel safe under the instructor taking the class you are doing. If you do not feel safe you need to find a different instructor.
Seven:
Last but definitely not least. Attitude. By far, the biggest mistake people make in the fitness arena as well as in the sport is to think that to participate in this sport you need to be aggressive. Don’t get me wrong - the aggressiveness that is required to push yourself beyond physical limits in any type of workout, sprint past the person in front of you, to make that last rep in your bench press, to want to submit a better job application than the person next to you... these are all situations where a healthy assertive hard hitting attitude is necessary and healthy. But the belief that you must be of an aggressive, (heading towards violent) nature in this sport is a fallacy. It’s almost the opposite of what is true. You must be controlled and in total command of what you are doing to be able to do this sport well - as any sport would require.
In Summary
As you can see by the nature of these points it is imperative that you ensure that your instructor is experienced. If you learn good technique at the start you will not only stay safe and uninjured but you will enjoy the training so much more. Getting fitter and stronger fast is an excellent benefit for this type of training but it has to be performed correctly for these benefits to materialise. Enjoying the process is a bonus that makes it easier for to keep active, fit, strong, and healthy.
The one thing you can be guaranteed of at Freedom Fitness PLUS in Birkenhead, Auckland is excellent, experienced Instructors. The classes are designed for fitness, with proper Muay Thai techniques taught in a safe environment where technique comes first. You will be taught all the basics from the very beginning with other class participants who are friendly, supportive, and helpful. Freedom Fitness PLUS is a great place to learn and perfect this sport safely under the guidance of Instructors who have experience ranging from your basic fitness class, coaching children, personal training, competing in the ring themselves, and helping train others in the competitive arena. The Freedom Fitness PLUS Team are one of the best teams I know in this industry and I highly recommend putting yourself under their guidance. Aim high - achieve what you’ve dreamed at Freedom Fitness PLUS.
SaenDee
Sandy Remiens
Sandy ‘The Storm’ Remiens
Sandy Remiens is the former NZ ISKA Super Bantamweight Champion and has been trained by world champion muay thai boxers, Jojo ‘Tiger’ Ancajas and Eddy ‘The Heat’ Tongalahi.
Sandy has also trained in Thailand with champion Muay Thai fighters under head trainer Thanachon Yingwittayakhun. (Chun Sitmahachon). She has represented New Zealand and Thailand in Muay Thai competitions overseas including winning against the Thailand S1 Champion in the undercard on the opening fight night of the Contender Muay Thai 2007 filming in Singapore.
With experience in the fitness industry as a Gym Owner, Manager and Personal Trainer and Wellness Coach for over 18 years from New Zealand and Australia to the United Arab Emirates to Thailand.
Sandy's specialties include helping restore people functionality, rehabilitation of injuries and posture correction. Helping her clients stay young and active and healthy - and enjoying life is a priority for her and she encourages her clients to be the same. Being a part of enabling people to live their dreams is an important aspect of her work. She believes that human beings are not designed to live a sedentary existence so her training approach is one of holistic Lifestyle Management which focuses on every aspect of health and well-being.
Sandy's specialties include helping restore people functionality, rehabilitation of injuries and posture correction. Helping her clients stay young and active and healthy - and enjoying life is a priority for her and she encourages her clients to be the same. Being a part of enabling people to live their dreams is an important aspect of her work. She believes that human beings are not designed to live a sedentary existence so her training approach is one of holistic Lifestyle Management which focuses on every aspect of health and well-being.
Sandy is currently in Thailand managing the Clark Hatch Thaniya Bangkok Fitness Centre and is training at Fighting Spirit Muay Thai Gym. You can contact her here:
Contact Freedom Fitness PLUS
Twittter, Facebook, and you Tube ID = FreeFitPLUS
Birkenhead,
Auckland, NZ
021 176 4266
Saturday, 26 February 2011
Who Am I?
Freedom Fitness PLUS Study– WHO AM I?
If cats have 9 lives, people must have 5.
A 6 week voyage of discovery into participant’s Spiritual, Intellectual, Emotional, Social, and Physical lives. Membership includes kickboxing (or other group exercise) classes or gym access. Training towards the CHC500 (a fundraising event for the Red Cross Canterbury Earthquake Appeal April 2, 2011) will occur throughout the course.
Session 1 (2 hours)
Who Am I?: Course participants bring in and/or discuss their favourite song, movie, or book.
Course Introduction and Overview: Explain the interaction between the 5 human lives, discuss the results of pursuing change through different approaches and discuss examples including tribal behaviours.
Course Introduction Learning Outcome: Students will understand there is an interplay between the 5 human lives which help them make choices. They will be introduced to the two main approaches easily available to effectively attain personal growth in each area and change life outcomes for themselves.
Session 2 (1 hour)
Spiritual Subject Outline: Not necessarily a religious subject (unless course participants want to relate religiously). Introduce the effect of world history on faith, thought patterns, and beliefs. Examples used will be Mesopotamia, Egypt, Crete, World War II’s Hitler and Churchill.
Spiritual Subject Learning Outcome: Students will understand how a study of history can assist them develop a better future, make a decision as to which area of history would benefit the student most in developing their spiritual life, and what kind of faith model they wish to pursue.
Session 3 (1 hour)
Intellectual Subject Outline: A discussion on how an individual’s intellectual understanding will affect their other lives, what kind of intellectual understanding will be of greatest interest to the student, and how to go about pursuing that interest.
Intellectual Subject Learning Outcome: A decision as to which topics will be pursued by the student on an intellectual basis, why, and how.
Session 4 (1 hour)
Emotional Subject Outline: What are emotions? Why do we have them? What is their job? How do they affect our life and our decisions? What are the ways we can experience emotion?
Emotional Subject Learning Outcome: Further development and understanding of how our emotions affect our decisions and how to employ emotions to make better decisions.
Session 5 ( 1hour)
Social Subject Outline: How the previous subjects covered affect our social decisions. How to develop new social networks (if necessary). Review how human tribal behaviour works and its significance with regards to how we conduct ourselves and the decisions we make.
Social Subject Learning Outcome: Acquisition of the tools necessary to qualify and make more discerning social decisions.
Session 6 and 7 (1 hour) and (1 hour)
Physical Subject Outline: The two versions (Body and Material), the relevance of our physical lives in the community, and how to change it if we do not like the physical life we have.
Physical Subject Learning Outcome: The opportunity to increase fitness, health, and wealth.
Material – An understanding of material wealth, it’s significance, the three ways it is created, the three reasons why we work, how to work smarter and not harder.
Social Subject Reprisal from a Material Standpoint: Social networks for business. How to develop social networks in business.
Social Subject Learning Outcome from a Material Standpoint: Acquisition of the tools necessary to qualify and make more discerning social decisions for business.
Session 8 (1 hour)
Body - An understanding of the body, its energy systems, basic anatomy, movement, and fitness.
Session 9 (2 hours)
Goal Setting Workshop: Utilisation of the material covered to set new goals for the future life of participants via audio, visual, and kinaesthetic means.
Goal Setting Workshop Outcome: Plotting a course for life and personal development over the next 12 months. Notification of access to resources to help participants keep on track throughout those 12 months which may include CHC500 and/or Kure It fund raising and BNI (where participants also learn through practical experience PR, Marketing, and Networking).
Course Applications by email to freedomfitnessbirkenhead@gmail.com
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Website - http://www.freedomfitness.co.nz/
Email - freedomfitnessbirkenhead@gmail.com
Friday, 25 February 2011
Freedom to Live! (in 9 steps)
How can I increase bodily functionality now or regain functionality lost since my youth?
Want the perfect exercise regime?
Watch a baby. They already have their flexibility at birth. Watch what they do next. They focus first on core stability. All of my four children had abs of steel within months of being born. They were well on the way to core stability development once they figured out how to roll over. In fact, without core strength they would not have been able to roll over. Then they sit up. They crawl. They stand up. They squat. And walk. It is the perfect fitness regime. It is scaled, periodised, and (most babies) sleep often enough to ensure adequate rest, recovery, and over-compensation[1] between training sessions. Apart from where a medical condition exists, babies infrequently suffer an over-training injury, back pain, muscular spasms, or similar. Why? The reasons are covered in this article but if you miss them Freedom Fitness has several Open Days coming up where you can find out the answer. Check our advertising or social media for dates.
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Website – http://www.freedomfitness.co,nz/
A Discussion Covering All of the Components of the Perfect Exercise Regime for an Adult
Do you suffer from a bad back, muscular cramps, spasms, or general lack of ‘can-do’?
When was the last time, as an adult, you worked on your core stability? Doesn’t it just sound like hard work? And how would you go about it anyway? It’s not hard work, and can be easily slotted into your daily life.
Let me put it this way. When was the last time you slouched in a chair? Because when you did you were destroying, not increasing, your core stability. You were well on your way to developing back pain (just to begin with). Not just because of a developing lack of core stability, but because of the destruction of other fitness components that also result from the way we live daily. Thankfully, if one knows what they are doing, much of this functionality can be restored, and quite quickly in most cases. It is virtually impossible for an adult to take on a baby’s fitness regime, as ideal as it is, because of the demands on adult life. We can’t start over again so how do you now get to increase functionality or regain that lost since youth?
First Step - Flexibility
First you develop your flexibility. This is a very important first step because your muscles work together to perform all of the movements possible for it. If one muscle does not have the flexibility required to allow others involved in a movement to adequately do their job then functionality is adversely affected. Most of the advice out there focuses on independently stretching various muscles. Stretching properly is imperative to increasing bodily functionality for many, many reasons. The philosophy at Freedom Fitness PLUS calls for a type of stretching we call “compound stretching”. This involves stretching in a manner that reflects how the body needs to be used, rather than merely focusing on one muscle or muscle group in isolation to the others. The result is an effective increase in bodily functionality, beyond that which any normal (isolation) stretching routine can deliver. Best of all, this can easily be part of your daily routine without affecting the other things you have to get on with.
Second Step - Strength
Second, you want to look at strength. Our compound flexibility strategy encourages the development of strength in a balanced fashion. If additional strength beyond that is required (perhaps for a particular activity) then it will be necessary to design a specific tactic for the development of it. Essentially strength training pitches your muscles against gravity. There are many ways to do this, some which present a great a risk of injury, either because the programme is not graduated or because the activity is not designed to work the body the same way the body needs to function. One example is a leg extension machine. It builds strength in the quadriceps (the group of four muscles which make up the thigh). The problem is that most leg extension machines place the weight on the shin. This is not in itself painful for the shin but it is not the way the body naturally handles load either. Usually the thigh works to handle load that comes up through the soles of the feet. The result of using the leg extension machine as the only source of quadriceps development could well be an unnatural and unbalanced development of thigh strength that is potentially unsafe for the knees. There are many ways to work the muscles of the body. Strength training programmes at Freedom Fitness PLUS are designed to develop functional strength.
Third Step - Muscular Endurance
Third, you want to look at muscular endurance. You may (quite easily) develop strength to (for instance) work the grinders to go out sailing on an America’s Cup yacht for a day. Without developing endurance you won’t last through to lunchtime.
Fourth Step – Agility, Balance, and Stability
Agility, balance, and stability are also important. Functionality is enhanced greatly by developing these elements of your fitness. A large part of developing agility and balance involves core stability. Let’s say (for instance) you want to go cycling. You might have the strongest legs, torso, back, arms, and shoulders in the country but, unless your core has the integrity to stabilise your body in the saddle, your ability to power the bike will be comparable to the ability of an aquaplaning tyre to control the direction of a car turning a sharp corner at 150km on a wet, slippery, oil stained road. Agility, balance, and stability is not just about core strength though.
Many joints have sensors called proprioceptors. Their job is to tell your brain where your body is positioned in terms of the gravitational pull on your mass so that your brain can control muscle responses to keep you upright. It is common for the proprioceptors in your ankle to be damaged when the ankle is sprained. If you want to be able to confidently stand balanced on one leg ever again thereafter you will need to re-train the proprioceptors in your injured ankle.
Stability of joints is also of critical importance where functionality is concerned. There are many ways to work large muscles that compromise the stability of joints and put smaller, weaker, co-ordinating, “helper” muscles at risk. A good example is the most unstable joint of the entire body – the shoulder. The main muscles of the front and back of the torso are responsible for the main movements the shoulder can perform but it is the tiny, co-ordinating and control giving muscles that can be easily damaged if these are not properly trained with the main muscle. A common injury that occurs when training the chest or back is damage to the small muscles in the shoulder called the rotator cuffs. This is a very frustrating injury because you otherwise feel well and capable but your shoulders hurt when you try to use them in a certain way. At Freedom Fitness PLUS we employ a wide range of equipment and exercise technique to deal with these issues.
Fifth Step - Energy Systems
Energy Systems come next. The body has three of them. The first, the Creatine Phosphate system, supplies a short but powerful burst of energy to the muscles. This is the fight or flight powerhouse but the energy lasts for no more than two seconds. The second, the anaerobic system, uses glycogen, which is stored carbohydrate energy. This system supplies fuel to the muscles for intense exercise. A well trained athlete can sustain this type of intensity for up to two minutes. It is the by-products of using this fuel that creates the aching in the muscles the day following a work out. This can be reduced if you know what you are doing. The third energy system is the aerobic system. This is what the body is using most of the time, including in your sleep. By increasing the metabolism the aerobic system can be burning extra fat while you sleep! It is only good up to around 80% intensity in a well-trained athlete. This kind of intensity can be sustained by the aerobic system for hours at a time.
No energy equals no functionality. There are many facets to this from nutritional considerations through to your body mass index, the periodization of your fitness routine (which incorporates the appropriate rest periods for your body to recover and over-compensate – critical to the success of any fitness regime).
Sixth Step - Nutritional Considerations
Different people run best on different fuels. Different fuels serve different purposes. Not only do you need the correct fuel for your body and the intended activity/goal but you also need it in the optimum quantities and at the best time. Imbalances in this area affect the way you feel all the time (not just when working out) as well as the results you will get from the fitness programme. The resident naturopath and personal trainers at Freedom Fitness PLUS can help you get a handle on this aspect of your life.
Seventh Step - Focus
There are many different approaches to exercise, each with its own benefit. That is why fitness solutions need to be tailored for each situation, goal, purpose, and person.
Eighth Step - Evaluation and Programming
Ever had to ask for directions to get some place? Have you ever been lost? Would you ask a two year old for directions? Probably not. Why? Because, even if the two year old knew where you were going they probably could not tell you how to get there because they would not have a fix on your starting point. You need to know where you are at now and where you are going, in order to chart a course to your destination.
It is the same at the Freedom Fitness PLUS whether we are talking about you developing your physical, financial, emotional, intellectual, or social fitness. That is why everything begins with a Fitness Assessment. Email freedomfitnessbirkenhead@gmail.com to receive the application for assessment by Freedom Fitness PLUS.
Ninth Step - Putting it all together
Recently I was working in the USA for a couple of months at my day job. The apartment complex we stay in at Riverside in Southern California has a fitness centre. My travel and work schedule was extremely hectic and as a result visits to the gym were well spaced. I was eating appropriately so that, when I did make it to the gym, I could push very hard, heavy weights. My workouts were not for very long (45 minutes was mostly all I had the time for). Even though my work and travel schedule was tough, my body over-compensated better than it ever has and within 6 weeks of commencing training there I was Bench Pressing 280lbs. I have never pressed so much in my life! This serves to demonstrate two things:
1) There are few excuses that hold water if you have a well-developed fitness regime designed to fit your life and goals
2) The importance of all of the above mentioned fitness training considerations, including rest and recovery, when performing a fitness regime. It is worth noting that, due to the circumstances, pure strength gain was the point of the programme. Other goals would call for a different approach to training.
At Freedom Fitness PLUS great importance is placed upon the start point, the intended destination, charting the course, and listening to the body along the way. Our philosophy is two-fold:
1) Positive Contribution
2) Accountability
Some questions you can ask when you come to see us:
How can I ensure I get the “Fun Factor”?
How can I get skinny/leaner?
How can I get stronger?
How can I keep up with my kids as I get older?
How can I lose my back pain?
How can I get happy?
How can I lose my blues?
How can I eat better?
[1] Over-compensation is the body increasing its capabilities after stress has been placed upon it. It is the result of a well-balanced combination of of training, rest, recovery, and nutrition.
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