Last weekend I was fortunate enough to spend some quality time learning from one of the leading experts in lower back pain and rehabilitation, Dr Stuart McGill. For those of you who know me well enough, you will know I picked up a horrendous lower back injury just over two years ago. In all seriousness, if […]
10 Things I learnt from Stuart McGill Read More »
Well done to online client Geoffrey. Looking sharp after a 4 week fat shredding phase. Not bad for 52 years old.
Well Done Geoffrey! Read More »
Slow tempo chin-ups this morning at the Bondi Bars. Slowing the tempo, both up and down,is a great way to build strength and size. Advanced: 10 seconds up, 10 seconds down. Elite: 20 seconds up, 20 seconds down. Master: 30 seconds up, 30 seconds down.
Slow Tempo Chin-ups For Size And Strength Read More »
A simple test exercise that highlights how likely you are to develop a back injury, or if you already have one, what the underlying cause could be. As a guide, you should be able to achieve 60 seconds on either side comfortably. A big difference between left and right (more than 10 seconds) is a
A Simple Test For Lower Back Health Read More »
Well Done Dave! Dave started out as a complete beginner, thinking he had no hope of being to develop the strength to do chin-ups, let alone with a 30 second negative. Using an ultra-slow negative on the last rep taps into how our nervous system recruits our muscle fibres. Completing an extra slow lowering phase
Meditation… …Just for those who want to wear brown sandals and eat nothing but quinoa? A great article appeared this week, that sheds light on an important discovery: http://www.businessinsider.com/vagus-nerve-stimulation-2015-6?IR=T I’ll give the highlights for anyone who isn’t keen to read the full thing. 1. There is a nerve that connects your brain to you
Meditation…Just for those who want to wear brown sandals? Read More »
With any rehab program or exercise you have three possible outcomes for the injury. 1. Gets better. 2. Gets worse. 3. Stays the same. Reviewing how the body responds will dictate how, when and if you need to change what you are doing.
Injuries and Rehabilitation: 3 Possible Outcomes. Read More »
From problems just walking to deadlifting 115kg in 4 months of rehab. When Dan first started training with me, he was recovering from a big crash on his motorbike at Eastern Creek. Since then he has been consistent with his rehab exercise, even after having a month long break to recover from a major wrist surgery
Massive well done and farewell to Mike this week. Last week was his last week of training, as he is moving to the sun-kissed (wink, wink) city of London. Mike started training with me in mid January, with goals to strengthen his back and add some muscle. When he started he had a posture similar
A simple supplement with a range of benefits. What Magnesium is the 2nd most common deficiency in developed countries (with vitamin D being number 1). Magnesium is a dietary mineral that is an important cofactor for over 300 reactions and processes in the body. It can be obtained from food (with a diet high in leafy
Blood Pressure And Magnesium… Read More »