Time for a pep talk!

Uncategorized Jun 05, 2020

“I’ll just do it tomorrow” – The most common sentence in isolation

Now just a disclaimer, it is a little bit ironic that I’m here to chat to you today about motivation and routine during lockdown but have subsequently sat here for the past 15min, unable to motivate myself to start this blog, scrolled through Instagram and Tik Tok about 50 times before getting out of bed this morning, and just made my third cup of coffee just to fill 5min.

COVID-19 has affected us all and been a major disruption to our usual schedule, business and lives. We have all now spent weeks in lockdown, working from home and have had limited access to outside and the things we enjoy doing. People are finding life difficult at the moment, and that is entirely normal. But how can we best manage this change in life and motivate ourselves to get things done (particularly exercise) during this time?

So why are we may be feeling less motivated during this time?

While we’re all...

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5 Ways to Improve Your Sleep

Uncategorized Mar 11, 2020

No one can deny how good we feel after a night of uninterrupted, restful sleep. Now I am not someone who believes that this is attainable every night of our lives but I am someone who believes you should make good sleep a regular habit. That’s right, a habit. Sleep and a delicious chocolate cake are alike. They are both lovely to experience but in the same way a good cake takes preparation time, so does sleep.

Let me take you through five proven ways to enhance your quality and amount of sleep.

  1. Expose yourself to sun, safely of course - Vitamin D is critical to the body’s mental and physical function and deficiency is a growing problem for older adults. Much of our Vitamin D is produced in our body when we are exposed to sunlight and lower levels of Vitamin D have been shown to reduce sleep quality and duration, leading to lower mood levels. Therefore getting out in the direct sunlight for 5-15 minutes per day can be sufficient, trying to avoid the hottest, high UV...
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Why You Need More Floor Play In Your Life!

Uncategorized Feb 11, 2020

Why do people stop floor play and why is nobody speaking about it?

Is it taking you longer to get up after you have gone down to the ground?

If so then you should read this article and implement some more floor play into your life.

More specifically I am talking about the ability to get down and up from the ground and move around the floor more easily. As people get older they tend to stop going down to the ground as often and like any other skill, if you don’t use it you lose it. Avoiding certain movements because they are uncomfortable leads to a negative cycle. The less we do it, the worse we become at it. It starts to become harder and more uncomfortable to get off the ground and slowly leads to a decline where you are no longer able to get up from the ground independently.


Why is getting down and up from the ground so important?

The ability to get down and up from the floor is a necessary skill for full functional independence. Imagine dropping your book underneath the...

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Stress and bones... the good and the bad

Uncategorized Jan 22, 2020

Stress is the body’s way of responding to demand on pressures.

It’s a normal part of life and is a healthy reaction that helps us cope with life’s challenges. However, too much stress, or prolonged stress can affect our physical and mental health.

Cortisol is a hormone, which is mainly released at times of stress and has many important functions in your body such as increasing glucose metabolism, controlling blood pressure and inflammation. Cortisol is also required for the fight or flight response which is a healthy, natural response to perceived threats. However, as I mentioned above, health problems can arise if you are producing too much or too little cortisol.

A prolonged period of increased cortisol can lead to the body inhibiting osteoblasts - a type of bone cell that connect together to help build bone. This can lead to the body ending up with more broken down tissue than deposited tissue, causing low bone density and eventually osteoporosis.

So if you...

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HIIT hype

Uncategorized Nov 28, 2019

You may have heard the term HIIT training floating around in the last couple of years but have absolutely no idea what it means. Don’t worry, it has nothing to do with hitting anyone or any form of physical abuse.

HIIT actually stands for high intensity interval training which is a training technique in which you vary periods of all-out, 100% effort followed by short, sometimes active, periods of recovery. This method of training increases your heart rate and keeps it high, which means you are able to burn more fat in less time.

Why bother? That sounds like torture?
Well here are some benefits that may change your mind.

It’s super short and convenient
Most HIIT sessions are 30min or less, can be done with minimal or no equipment and can be completed nearly anywhere!

Variety of exercises
There are so many different exercises that can be used in a HIIT program - there’s something for everyone!

Not just for the young and “springy”
The “catch”...

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Progressive Overload - Stuck in an exercise rut?

Uncategorized Oct 29, 2019

Muscle strength is an important component of any exercise program, particularly in the older population. Strength training is important for bone health, balance and being strong enough to complete daily activities such as climbing stairs or carrying groceries. It is particularly important for older adults as sarcopenia (or the loss of skeletal muscle with advancing age) can result in weakness, reduced activity levels, decreased bone mineral density, and an increased risk of falls or injury.

Strength training can also help manage conditions such as blood pressure, blood sugar levels and cholesterol levels as well as prevent and control heart disease and type 2 diabetes. Improvements in cognitive function and depressive symptoms in older adults have also been found as a result of regular strength training.

However, one of the most common reasons for lack of improvement in an individual’s program is lack of a progressive overload.

 

Progressive overload....What is it?

...

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Kettlebell Training

Uncategorized Sep 06, 2019

Kettlebell? No. It’s nothing to do with boiling water. (Although, on that note, I’m going to grab a cup of tea quickly to write this with) 

Now that’s done...I’m actually here to chat to you about using kettlebells for weight training. 

Kettlebells are large cast iron ball shaped weights with a handle on one side. You may have seen these odd looking weights in the corner of your gym (there’s a big beautifully coloured stack in the corner of the bemobile physio clinic)

Subtle aren’t they? 

Side note: This is our beautiful studio in Elanora Heights which you should definitely come and visit. 

A quick round of ‘did you know’.

It is thought that the kettlebell as we know it today originated in Russian approximately 350 years ago! They were originally used as handled counterweights for market scales but then people decided it would be much more fun to swing them around for fun and were later incorporated into strength...

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1RM Living

Uncategorized Jun 19, 2019

Let’s paint out a scenario. You’re at home, as always everyone in the house that week has seemingly changed full outfits three times a day and the laundry basket weighs a tonne. Let’s now say the maximum weight you can lift from the ground is 10kg. The laundry basket is 9kg. This essentially means that to do a simple household task like the washing is making you work at 90% of your capacity. This then means you are worn out and utterly exhausted from completing one basic task. I’m already exhausted just writing that.

Wouldn’t it be amazing if there was an amazing pill you could take that would help you lift heavier things off the floor? There is! (Kind of)

Yep.

Exercise.

...We really love exercise over here.

(Especially lifting heavy things) ‍

People often underestimate exercise and use it as just a way to lose weight or “look better”. When in reality there are so many more benefits to simple things in everyday life that really make...

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5 Ways to Stick to Exercise in the Long Run

Uncategorized May 29, 2019

If you find yourself more often than not, starting an exercise program, going really well for two or three weeks then slowly slipping off the perch well then please let me help you. This is a story I hear over and over and over again. People start to search for answers in google. You begin to scour the internet for that magical exercise that will be the answer to all your life questions. The fact is there is no jewel of an exercise you can search in google that is being guarded by the security guards of the internet.

The fact is that for most people, any type of exercise will have a beneficial effect. The key is sticking to the exercise. This is why I want to give you six simple rules you can follow if you want to better stick to exercise in the long run.

 

1. The Golden Rule - Little and Often


The number one piece of advice I give is to do exercise often and in little amounts. Humans are creatures of habit and doing things more frequently will create stronger habits for the...

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5 Myths About Weight Training As You Age

Uncategorized Apr 25, 2019

The Greeks told a vast collection of wondrous myths which served as stories to learn, entertain and explain the world around them. Unfortunately many myths have crept into the health and fitness industry, confusing people about exercise and how to achieve a healthy lifestyle.

Weight training is one of the most powerful medicines we have to combat sickness and aging however there are a lot of myths out there which can discourage people from starting or stop people from reaching their potential once they have started.

Lifting weights in the gym for strength training can be one of the most effective forms of exercise to help build a robust body that keeps you confident and strong in everyday activities. It is an incredibly potent stimulus and can help in the fight against many conditions such as diabetes, osteoporosis, arthritis, metabolic disease and much more.

So maybe Athena, the Greek Goddess of reason, wisdom and intelligence could lend us some of her thoughts in the matter. With...

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