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A Day at the Red Bull Athlete Performance Centre
In the world of sports sponsorship, Red Bull is one of the biggest brands, sponsoring over 250 different sports including Formula 1, Cliff Diving, Football (soccer), Snowboarding, Kitesurfing, and many more. But have you ever wondered who looks after all those...
Difference between High Bar and Low Bar Squats
Squat variations are common in training programs. But most athletes aren’t aware of the purpose behind these variations. Two of these alternative patterns include the low bar and the high bar squat. So what’s the difference between the two? High Bar Setup: Create a...
Return to Play vs Return to Performance
Have you ever wondered how athletes like Tommy Turbo, Latrell Mitchell and Michael Hooper are able to recover from long stints on the sidelines and come back playing at their previous level? Thanks to a change in focus of sports medicine professionals, athletes at...
Rehab Following Shoulder Surgery
Rehab Following Shoulder Surgery Post-surgical rehabilitation is an essential aspect of recovering from a shoulder surgery. Physiotherapy plays a crucial role in helping patients regain their strength, mobility, and range of motion after surgery. In this blog, we'll...
Nervous System Training 101
Simplified Nervous System Training 101: Boosting Strength and Athletic Performance Hidden within us is an enormous potential for extraordinary strength and performance. Apes, despite having similar muscle mass to humans, possess double our strength and can jump...
The Benefits of Anti-Rotation Exercises
Anti-rotation exercises and their importance The core is pivotal when it comes to assessing and treating any injury, especially low back pain. We know that core stability is essential for balancing load within the spine, pelvis, and the entire kinetic chain. Your...
Recommendations for exercise and other treatment interventions for patients with knee osteoarthritis
In the past few months I have seen an increase in clients who have been referred for osteoarthritis (OA), particularly at the knee. Majority of these clients have come in with the intention of building up strength around the knee to reduce their pain levels and...
Pregnancy and Training
Over the past 15 to 20 years, research has emerged that has completely reshaped our understanding of prenatal fitness: where regular physical activity during pregnancy was once merely deemed ‘acceptable’, it is now understood to offer a plethora of benefits, and...
Trapbar Deadlift: Go to compound lift for training and rehabilitation
In this blog, I am going to breakdown the trapbar deadlift and highlight the differences between the more conventional straight bar/barbell deadlift methods that most people are familiar with. Firstly, let's unpack the foundations of this exercise, by looking at what...
Go-to warmup exercises before a leg session
My go-to warmup exercises before a leg session. Warmup exercises are great way to prime the muscles that you are intending to workout during a gym or rehab session. When it comes to training legs I certainly have my big 3. Of course you could always hop onto a bike...
Load Management and Training Errors
Load Management and Training Errors So many of the injuries we see in the clinic are what we would term ‘overload’ injuries. A lot of these overload injuries you would have heard of before from a friend or family member, or you have experienced one of them yourself....
The “Core”, What is it and how do we strengthen it?
The “core”… No its not just those rectus abdominus weatherboard abs we all seek to attain. The core is a series of muscles which exist on all sides of the spine and help create support and stability for the trunk and pelvis. Some of these muscles include your erector...
Pallof Press: The GOAT of trunk exercises
Pallof Press: The GOAT of trunk exercises What is the pallof press? The pallof press is an anti-rotation exercise utilising a cable machine or power band that targets the trunk muscles. Although the trunk muscles are the focus, in reality the pallof press works the...
Why You Should Exercise Through Injury
So you’ve had an injury… Firstly, I wish you a speedy recovery. Secondly, I strongly suggest you continue reading this blog! When an injury occurs, it causes a halt in training goals. However, this doesn’t mean you sit back for the next 4 weeks and kick your legs...
Golf Fitness Handicap
Golf Fitness Handicap - Titleist Performance Institute Most golfers have a handicap, and their sole goal is to reduce it to the lowest possible number. A lot of golfers practice for hours a week in order to drop strokes off their GA handicap but very few do anything...
Do genetics affect how you squat?
Struggling to hit squat depth? This may not be due to ‘tight’ hips, but rather anatomical variations in hip structure. There is a common misconception that there is a ‘perfect’ squat technique, however, for some people this ‘technique’ is structurally unattainable....
Are we helping our kids to succeed in their training?
Based on our latest podcast with Nathan Parnham Adolescent sport has changed dramatically over the years, but is it all for the better? There has been a rise in specialised coaches, developmental sessions, academy or institutes programs, as well as the usual school,...
Nordic Hamstring Exercise
The Nordic Hamstring Exercise The Nordic Hamstring Exercise (NHE) is one of the more popular exercises prescribed for patients that are coming of a hamstring related injury. Aimed at increasing muscle fascicle length and eccentric hamstring strength. It is often used...
Wall Walks: how, why, and when to do them.
What are they? To perform wall walks, loop a resistance band around your wrists. Start by facing a wall with your forearms up in front of you. Position your forearms vertically, so your wrists are stacked on top of your elbows. Keeping your wrists pulled out against...
Tips For Training Consistency
Simple Tips To Get You Training Consistently We hear time and time again the excuses of ‘my schedule is so busy’, ‘something came up last minute’ and ‘I just can’t find the motivation to train’ when chatting with clients in the clinic. We as humans are great at...
Exercise Versus Exercise Addiction – Blog Post
A segment from our podcast with Sarah King. We had the pleasure of interviewing Sarah King on our first guest episode of The Befit Movement. In this episode, we discussed all things related to hypothalamic amenorrhea, eating disorders and exercise dedication vs...
Core Sits: how, why, and when to do them
Core Sits What are they? The core sit is an isometric trunk exercise that adopts the principles of the McGill Curl-Up. The McGill Curl-Up is one of three core exercises designed by spine expert Dr. Stuart McGill to address lower back pain. The starting posture is...
Benefits of Farmers Carry and why to use them
Farmers Carry. What are they? Farmers walk, farmers carry, farmers hold doesn’t matter what you call them but they are a great exercise for everyone to incorporate into their training or their rehabilitation. But that doesn’t explain what they are, essentially grab...
4 Helpful Running Specific Exercises
It is no secret that in order to run faster, you need to run a lot. However sometimes you may not have the time to get outdoors or the weather stops you from getting down to the local park/track/oval. In this case, you can still get train your body to get stronger in...
Go-to Exercise to Warmup the Posterior Rotator Cuff/Shoulders
The posterior rotator cuff compromises of the supraspinatus, infraspinatus, and teres minor, all of which externally rotate the shoulder and provide stability of the shoulder when it is in an extended position. Like anything we are often very anteriorly dominant in...
Should adolescents’ strength train?
This topic is becoming increasingly popular over the past few years, as the growing trend towards strength training is seen in the industry. For many parents, concerns are raised as to whether strength training will be detrimental towards their child’s development,...
Will Weights Make You Bulky?
Will Weights Make You Bulky? A statement I often hear from my female clients (and some male); “I don’t want to lift weights, because I’m worried it will make me bulky” As a female that has been lifting weights for a number of years, I can tell you that this statement...
Hypertrophy
How To Build Muscle You’ve finally made the decision to get back on track with your training. Problem is, you have lost a significant amount of muscle mass from being stuck in your home office. Or, on the flip side, you’ve been training consistently for some time...
Returning safely to training after taking time off
With 2020 being a disrupted year due to COVID-19, lockdown, gym closures and changing exercises routines, we have seen a large number of overload injuries as people try make their way back into regular exercise too quickly. You might have even just had a big hiatus...
How to stay motivated to train
How to stay motivated to train So you’ve returned to the gym, everything seems to be going well…and then life ramps up. Work is getting busy, you’re behind in life admin, and by the time it reaches 7pm at night, you haven’t managed to get your session in. Sound...
Returning to the gym
GYM’S ARE BACK!!! How bloody good! I bet you can’t wait to get back into the gym and start throwing a bunch of weight around. We all are – but before the doors open we thought it might be a good idea to offer a couple of tips to make sure you don’t walk out of that...
Working Out Post-Partum
Working Out Post-Partum Getting back into exercise after giving birth is often a scary proposition and as with most things after you have a baby, you’ll often get bombarded with advice regarding anything and everything, which may add to the apprehension of returning...
Strength Training for Women
Once upon a time the gym was segregated into two main areas - the male/weights area and the female/cardio area. Nowadays it's great to see more ladies lifting weights and building a fit body rather than pounding the treadmill relentlessly trying to "get skinny". In...
Let’s talk running with AFL legend Josh Gibson
Let’s talk mindset with AFL premiership player Josh Gibson
Why you should warm up?
Why warm up? Above all else, the most important thing you can do is warm up properly. The first reply I get is “Come on. It cant be the most important thing” If you don’t have time to warm up, you don’t have time to work out. Why? Warm up – a Norwegian study in 2012...
Avoid lower back pain – Learn how to squat with proper technique
Overtraining and Adaption
How to approach training Adaptation This is when we develop our capacities to training – the physical ability to perform the task e.g. performing on the track. This is the role a strength an d conditioning coach might play in this area of training Every training...