Agility ladder – advanced

 

The final part of my agility ladder series – advanced drills!

Working your way up to these drills using the previous videos will help you get a grasp on them, and hopefully keep you engaged in improving your agility and foot speed, be it for a specific sport, or just to improve your cardio using something a little bit different.

The most important thing….. have FUN with them!

Click this link for the beginners video Agility Ladder – beginners guide

Click this link for the intermediate video Agility ladder – intermediate

Happy training team!

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Agility ladder – intermediate

 

Here is part 2 of my short series on the agility ladder. These drills are a bit more testing than the previous video, especially for your speed and co-ordination.

If you find these difficult to begin with just slow everything down until you find your rhythm, and slowly increase the speed.

Again for an extra challenge try these backwards, and to really keep you on your toes, give yourself time challenges(e.g. get thru all these drills as fast as possible) and give yourself punishments for moving the ladder(e.g. 2 push ups every time you touch the ladder)

The last agility ladder video will highlight how you can mix these drills up to really test yourself!

Happy training team!!

Fast food pt 1. Omelette

 

Check out the first in my new series of videos – ‘Fast food’

First up, the trusty old omelette(2 serves)

Macro’s – (1 serve)

  • carbs – 9gm
  • fat – 19gm(to decrease the fat, only add a single egg yolk, and substitute low fat ham for bacon)
  • protein – 29gm

An excellent high protein, low carb meal

To add flavour add mushroom and spinach

Happy eating team!

Agility Ladder – beginners guide

 

Welcome to a beginners guide to using the agility ladder!

The ladder is commonly used to improve –

  • foot speed
  • lateral and linear move movement
  • overall agility
  • jumping ability
  • cardiovascular capacity

Try the simple drills in the video above, take it slow at first if you struggle to get the footwork right, and as you get more comfortable, increase your speed.

Try each drill one after another as a circuit, and don’t stop between each drill to keep your heart rate up and get a good sweat going.

To challenge yourself more, try these drills… backwards!

Next week we move to more advanced drills.

Sanjay’s 8 weeks of success!

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8 weeks ago Sanjay started an 8 week plan to trim down and re-shape his physique, and in the photos above you can clearly see his awesome results!

While weight loss wasn’t the primary target, Sanjay still managed a 3.3kg drop from 63.8kg to 60.5kg, and a drop in body fat percentage, from 19.5% to 17%. Also on the improve is his posture, and while this will be an ongoing work on for Sanjay, he is now literally seeing the world from a different point of view.

We have also improved his technique in all facets of his lifting to the point where now he is squatting pain free for the first time in years.

AWESOME JOB SANJAY! well done mate.

If you have any fitness goals you need help with contact me here, we can set up a consultation and get you started on your journey today!

Learn to skip part 2 – advanced

 

Welcome to the second part of learn to skip – advanced skipping. The techniques shown in the video above will really test your skipping ability once you have the basics down.

In a nutshell – the key to success in skipping is the same as anything else – practice and consistency. It can get demotivating when you struggle to find your rhythm but if you stick to it skipping can become something you actually look forward to like I do!

Happy skipping folks!!

Learn to skip!

 

Skipping is one of my favourite exercises to do, and it comes in handy when I want to keep my endurance and agility up for wrestling. We’ve all jumped rope at some stage of our lives, you maybe a bit out of practice, but I rate it as one of the best forms of cardio, and once you master the basics I cover in the video above and move into the more advanced techniques, it may well become one of your favs as well!

Benefits of skipping

  • Its a full body workout – core for stability, legs for jumping and arms for turning the rope
  • Studies show 10 mins of skipping is the equivalent of 45 mins running!
  • Its super convenient, a rope can fit in a small bag and can be done anywhere
  • It increases bone density
  • Cardiovascular improvements also help people with high blood pressure, high cholesterol and other heart related issues
  • Done in High Intensity Intervals(HIIT) skipping can produce a high calorie burning workout
  • Improves agility, balance, co-ordination and footwork for many different sports
  • Improves muscle tone

In a nutshell – Skipping can be tricky to pick up if you haven’t done it for a while, the trick is to start simple and go from there – e.g. trying to get to 20 skips without stopping, then 30, then 40, 50 and so on up to 100…. try doing the same with the other simple techniques in the video.

Next week I will cover more advanced techniques to get the mind and body working!!

Happy skipping team!

Alcohol – FAQ’s

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Today we will look at some of the FAQ’s I get from clients everyday regarding booze.

Q – “Why do I put on weight when I drink?”

A – Your body uses carbs and then fat, in that order, as its energy source. When you drink alcohol, your body see’s it as a poison so it quickly moves to get rid of it out of your system, so alcohol jumps the que ahead of carbs and fat.

Its takes the body 11 hours to remove the equivalent of 3 pints of beer from your system, so for 11 hours your are not touching you carb or your fat stores in your energy system. Add on top of that the high carb/sugar counts in a lot of what we drink, plus meals you have while drinking(generally bad choices when intoxicated) and we are just adding more stored energy(body fat) to our system i.e. you put on weight.

Q – “How often should I drink if I want to lose weight?”

A – Simple answer, if you want great results faster, avoid drinking all together. For some people this is hard so I try and give people targets to aim for(e.g. no drinking for a month, nothing until your birthday in 6 weeks etc etc) and its important to keep these targets realistic.

Q – “How should I eat if I am going to be drinking?”

A – The day of and the day after drinking, try and aim at a lower carb diet. As mentioned before, alcohol jumps the que as an energy source, so limiting your carb intake can go a long way to helping you avoid gaining weight over a drinking session.

In particular stay on top of carb intake the following day. We all know the feeling of waking up a bit dusty and wanting the biggest carbiest greasiest thing we can find to make ourselves feel better. This is your body setting you up to fail. An easy way to avoid this trap is to have food ready to go the next day so you are not tempted to go on a Macca’s run. Again keep it low carb especially if you are planning(like most of us) to not move much the next day.

Again, this advice is more about limiting any weight gain over a drinking session, as opposed to losing weight while drinking, which is very unhealthy for your body.

Q – “What Is the best thing to drink to avoid weight gain?”

A – My top 5 options are –

  • Vodka and diet tonic – 70 calories
  • Rum and diet cola – 70 calories
  • Gin and diet tonic – 65 calories
  • 1 oz spirit on the rocks – 60-80 calories
  • Sparkling sangria – 100 calories

In a nutshell – for some, drinking is part of their daily/weekly routine, be it social occasions, work related occasion etc. The thing is, it doesn’t have to be. The benefits of reduced drinking are huge, from reduced risk of alcohol related disease, to general energy levels on a day to day basis. Having said that, I believe life is about enjoying it, and if that means a drink with friends from time to time I say go for it, health is as much about mental well being as well as physical. But there are ways you can reduce the impact of drinking, I hope you got some good tips out of this article.

Have a good week team!!

 

How to…. Squat!

This week is a how to guide to squatting, to build the quads, glutes and hammies, strengthen the core, and build overall muscle!

 

Key points

  • Feet just wider than shoulder width
  • toes pointed slightly out
  • knees are soft(not locked out at any point)
  • core is locked in place
  • back is in the neutral position(relaxed, straight back position)
  • hips move backwards first
  • then the knees break
  • depth depends on the person, but reaching parallel is a good finish point on average
  • knees track directly over the toes
  • weight goes through your heel/mid foot
  • breathe in on the way down, breathe out on the way up

Butt wink

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Butt wink during squatting refers to the rounding of the lower back at the bottom of the squat. The issue that arises is as the tailbone tucks under the hips, the load is directly applied to the lower back which can cause lower back damage. Butt wink is caused by a few things, most notably inflexibility of the hips region or depth of the hip joint. Inflexibility can be eased by stretching, hip joint depth is a genetic trait that is harder to deal with.

When I train clients in squats I encourage them not to squat past the wink in order to minimise any issues the wink may cause.

In a nutshell – everyone that can, should squat! it increases all over muscle growth and increases mobility… and the list goes on!

Any question shoot me a message and Ill be glad to answer!

Happy lifting team!!