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ADDING MOBILITY AND STABILITY TO OPTIMISE YOUR LIFTS

ADDING MOBILITY AND STABILITY TO OPTIMISE YOUR LIFTS

Written by Lorenzo “Enzo” Pacis

“Tips to enhance your lifting performance .”

  • Every wonder why you do not seem to get the most out of your training?
  • Do you find that your compound lifts are lacking in strength, form and efficiency?
  • Is the rising frequency of injuries setting you further back from your goals?

One of the main reasons why the above questions could relate to you is because you could be lacking in STABILITY, MOBILITY, or even both!

Maybe you’re not getting deeper in your Squat. Maybe you have difficulty getting the bar above your head in the Overhead Squat. Or it could be your lower back is hurting more during your Deadlift as opposed to your Glutes.

Your performance could be suffering or lacking in improvements as a result of poor mobility and stability. But what are the differences between these 2 definitions?

STABILITY, in exercise and anatomy terminology is the ability to maintain control of a joint movement or position by proper co-ordination of the surrounding musculature and neuromuscular system. So it seems straight forward that a joint that can maintain proper alignment, while co-ordinating it’s surrounding muscles to execute a movement has better STABILITY than one that is not, correct?

MOBILITY, on the other hand, is the ability for a joint to move freely, uninhibited by the surrounding tissues (muscle, tendons, ligaments). Someone can have superhuman strength in a Squat at the lowest point of the exercise (the bottom) because they have good joint range-of-motion and MOBILTY.

Flexibility can get mixed up with Mobility, though. Someone with good flexibility doesn’t necessarily denote good mobility, as it does not relate to good strength, balance and co-ordination.

So based on the definitions above, it is so important to have good stability and mobility to perform your utmost best!

Allow your body to move freely without restrictions, the sole purpose it was made to do. Without good mobility and stability, you could be using muscles that were not made to function that way you want it to, or even worse, could be compensating by placing a heavy load to an area not made for that load!

Each major joint in the body serves a purpose, either to provide Stability or Mobility.

Injuries occur when a Stability joint is called in to Mobilise. Also if a Stability joint is made stiff and ‘immobile’, the load placed will present stress to another joint.

A great example is when your upper back, Thoracic Spine (Mobility joint) becomes stiff through your occupation (and other factors I won’t delve into). When load is placed to that area, most of the load will divert to your Lumbar Spine (Stability joint), cue in Lower Back Pain.

So allow your Mobility joints to move freely. Allow your Stability joints to serve it’s function. Work on some drills that will enable you to improve your joint mobility. Include some exercises into your program that will enhance and increase the stability in those joints.

If you’re unsure on where to begin, please come and see one of our friendly trainers who will gladly assist you in including these into a program!

Happy training!

Lorenzo Pacis

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POSITIVE AND NEGATIVE EFFECTS OF GOAL SETTING

POSITIVE AND NEGATIVE EFFECTS OF GOAL SETTING

Dan Keegan | Owner Temple Gym

Be optimistic with your goals, just remember the steps to get there 

A new year is now underway and although we shouldn’t necessarily wait for a new year, a lot of us seem to take this as a time to start something new, shake a bad habit or simply up our game. 

The positive effect of these changes can be AMAZING, but unfortunately for most of us the changes simply don’t last and we find ourselves slumping back into the same patterns with the same bad habits, this has a very negative effect on us. 

HOW WILL THIS YEAR BE DIFFERENT FOR YOU? 

Don’t set a goal and try going straight to the end result, it more than likely won’t last!! 

THERE ARE STEPS TO GET TO WHERE YOU WANT TO BE & IF YOU DON’T KNOW THE STEPS, ASK FOR HELP!!! 

A perfect example is giving up smoking, most people go from smoking everyday to nothing and wonder why they have cravings and end up smoking again.  

It is very hard to go cold turkey so start by having a few less a day and cut out a few days a week, all of a sudden you are cutting down considerably and are well on your way to quitting. It may take 6 months or 12 months depending on the person but with planning and consistency it will happen and be an easy transition by doing it the right way. 

Optimism is what drives us to be better but used without planning, optimism can be our biggest downfall. 

BE OPTIMISTIC WITH YOUR GOALS BUT JUST REMEMBER THE STEPS AND PLAN FOR SUCCESS

fitness sugar

SUGAR AND YOU

SUGAR AND YOU

“Written by Carlo Alimboyong, AEP”

Interesting facts:
• Sugar is linked to the inflammatory response that is considered to influence mood, and even the course of some diseases
• There is currently studies that are investigating whether Diabetes increases the risk for conditions like Parkinson’s Disease and Multiple Sclerosis
• An interesting study compared the differences between a high-sugar + high-fat diet and a high-fat diet on the effect on BDNF (low BDNF is linked with depression) levels in rodents. The rodents that were fed a high-sugar + high fat diet showed a decrease in BDNF levels

The problem.
Sugar is EVERYWHERE. We need to think beyond cutting back on deserts, and now start to think about the secret sugar being put onto our plate at a restaurant. These are called added sugars.

Added sugars, also known as processed sugars, are not developed by nature. are a common ingredient to enhance the flavour for most foods. Examples include; dextrose, maltose, high fructose corn syrup, sucrose, to name a few.

Examples of hidden sugars in some common food:
• tomato sauce (27.5g/100g)
• cordial (24.6g/100ml)
• chocolate (62g/100g)
• French salad dressing (3g/tablespoon)
• some breads
• some frozen meals
• some muesli/granola bars

Be weary of the flow on effects of a high sugar diet.
An even bigger problem is the concern that a high sugar diet can lead to becoming overweight. There is the thought that individuals who have a high intake in refined sugars are also more likely to consume processed foods. This leaves your body undernourished and leads to overeating. Becoming overweight with MS can lead to increased inflammation, fatigue, vitamin D deficiency and depression.

How much added sugar is allowed?
The American Heart Association (AHA) recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calories allowance. For most women, that’s no more than 100 calories per day, or about 6 teaspoons of sugar (25 grams). For men, it’s 150 calories per day, or about 9 teaspoons (36 grams).

What you can expect after reducing your sugar intake.
• Improved mood and mental health
• Stabilising your energy levels by controlling insulin release after blood sugar spikes
• Improved digestion by not inducing gut inflammation
• Reduce your risk of developing cardiovascular disease
• Manage your bodyweight through controlling calorie intake

Tips to reduce your intake.
1. Start reading labels. Most processed foods contain high fructose corn syrup, or some form of processed sugar.
2. Be weary of Fat Free and Low Fat options. These usually contain extra sugar to make them taste as good as their full fat equivalents!
3. Take it out of your coffee
4. If you get a craving – have some water instead!
5. Consider a dietician if you need further help

Young women take a rest at the gym

SLEEP

“How it can effect you and some ways to improve your zzzzzzz’s”

Written by Carlo Alimboyong, AEP

Sleep is the elixir to life! But are you aware of how the overtired brain can make us vulnerable to diseases such as cancer and diabetes? This article will give you some insight into how important a good night of sleep is for you.

Interesting facts:
• Stuck on something? Sleep on it! Sleep has the ability to improve cognitive ability, such as working memory and puzzles/problems

• A person who has been awake for 20 hours has the same physical and cognitive impairments as a drunk individual

• Poor sleep can impact physical functioning by 20-30%

• Exercise can improve your total sleep time

Biochemistry and sleep:
Melatonin: Incandescent light bulbs and screen usage suppresses melatonin. Melatonin is the neurochemical in the brain that helps establish the conditions for sleep, such as drowsiness and a reduction in core body temperature.

Leptin and Ghrelin: Both control appetite and weight; Leptin tells our brain we’re full. Ghrelin does the opposite; it causes hunger. With less sleep, Leptin increases and Ghrelin decreases. There is evidence to show that people who sleep 4-5 hours consume 400-500 EXTRA calories.

Natural killer cells: a study that deprived individuals to less than 4 hours of sleep showed a 70% reduction in natural killer cells – cells which are important for fighting cancer. Natural killer cells have also been thought to be important for the immunoregulation of multiple sclerosis disease progression.

Ways to improve your chances to fall asleep:
Regularity – fall asleep and wake up at the same time everyday

Stimulus control – put down your phones/tablets 1 hour before bed! Alternatively, you can use the “Nightshift mode” on iPhone. Dim the lights around home 1 hour before bed time

Core temperature – your body has a better chance of falling asleep when your core temperature drops (approx. 1 degree C). You can do this by having a cool shower, or adjusting your temperature

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UNDERSTANDING THE WHY WILL MAKE THE WHAT SO MUCH EASIER

UNDERSTANDING THE WHY WILL MAKE THE WHAT SO MUCH EASIER

Dan Keegan | Owner Temple Gym

“Stay focused and continue to progress with direction and certainty that you are on the right path”

Understanding the reason WHY we do something to give us a desired result, will make WHAT we are doing so much easier. But if we are unsure of the reason WHY we are doing this specific action, we may lose focus and divert from the original plan and therefore not reach the desired outcome. 

If you go from doing nothing to something, you will get results but lets get you the best results

As the old saying goes, “there are plenty of ways to cook an egg” and this saying is true, but there will tend to be a more efficient way for everyone dependent on their goals. 

Knowing which way will be best for you isn’t always as straight forward as it seems; this is where trial and error comes into play as every single person is made up differently. 

If you have 2 people who are the same age, same weight, same height and looking for the same goal will not necessarily mean they will need to do the exact same thing to get the same result, but there is a way for us to find out. 

How to work out what is best for you

The only way to truly know and gain knowledge with how you are going is to track and monitor your progress, you can either do this yourself or seek a professional to do this and explain it for you. 

Do your research or seek an expert for safety and guidance

So, you can go and do the same routine as your mate, or get a plan off the internet to do, just make sure you monitor your progress and understand the reasons why and make the appropriate changes that will progress you to your results. 

 

Need help with a proven system, see below and shoot us an enquiry.:

PERSONAL TRAINING

 

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THE TRUTH BEHIND EFFORT

THE TRUTH ABOUT EFFORT

The Truth Behind Effort In Your Training

By Lorenzo “Enzo” Pacis

Is your training and intensity aligned?

One can easily say that they exercise/train a certain amount of time per week.

However, what if I asked you, “how hard are you training during those x amount of sessions per week? If your answer is, “till your arms and legs fall off”, then perfect! But if your answer is, “I don’t feel sore at all”, or “I can push the weight another 10 times, no problem” , then we have a problem…

The effort that you give in training is just as important as the load that you’re pushing, and even more important that you execute the exercise with safe and proper technique to avoid any injury setbacks.

Someone can easily say that they completed 10 x reps of 100 kg Back Squats the other day, but what matters is whether it was a walk-in-the-park or what is like a trek up Mt. Everest. Effort really does matter in training. Do not be one of those kids swinging weight left, right, and centre with no regard of their own technique and safety. Sure, that deadlift was an effort, you can see it in their faces. Sure they managed to get the weight up and finish it off, but was their form the best?

But how to you gauge effort?

You can’t, really. Its all subjective, but one can tell if someone is giving it their all. However, my subjective gauge for effort that I use on myself is, if you will be completing 12 x reps of an exercise, for example, by the 9th-10th rep, you should be slowing down significantly trying to finish off. You’ll know when you feel it. You slow down due to fatigue but you’d want to go that extra mile. However, sometimes I observe people easily completing the set amount of repetitions but say that it was hard! Well, it didn’t look it! Crank the weight up! Progressively overload the crap out of your program!

Don’t be scared of giving it that little bit more push. After all, nothing ever grows in your comfort zone 

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LOOKING TO GET RESULTS, READ THIS!!!

LOOKING TO GET RESULTS, READ THIS!!!

Dan Keegan | Owner Temple Gym

“Unlock your true potential with New Wave”

The New Wave product has started in emphatic fashion with clients following their structure and protocol seeing some amazing results already in the short period that the system has been running. 

 

A few of the key factors to the success of the program is: 

  • The implementation and roll out phase of the product: 

This program was specifically designed with the purpose of bringing unrivalled value and results to more people. In a world where personal training can be a little out of reach to obtain the best results, New Wave has been designed to get you those results in a way that is cost effective and therefore more accessible to more people. 

  • Goal setting and Personalised plans 

We get to know you and what you are looking to achieve in the initial phase before we even implement a strategy to get you your best results. 

A one on one consultation will take place with your trainer to go over exactly what you are looking to achieve, any allergies, injuries, activity level etc. From here your trainer devises a plan to suit your goals and have it ready for you on your platform before you book your first session. 

  • Online tracking system 

This is where you will track your workouts, follow your plans, record your nutritional intake and find tips and industry insights. 

The platform then allows our trainers to see how you are progressing and any inconsistencies that may need to be addressed 

Who is New Wave for:

  • New Wave is goal specific 

Whether you are looking to become a professional athlete or lead a healthier lifestyle, the program will help you achieve it. 

Keep in mind our trainers are realists and will provide you with real insights, for example if your goal, timeframe and days allocated to train are not in-line then we will guide and advise you with what you may need to do differently in order to get to your specific goal 

Some of the amazing results so far: 

  • Client 1: Looking to build muscle and strength 
 Before After 
Weight 61kg 67kg 
Chest 88cm 89.5cm 
Bicep left 27cm 30cm 
Bicep right 26.5cm 29cm 
Thigh left 49.5cm 53cm 
Thigh right 49cm 51cm 
Bench press 1RM 42kg 84kg 
Deadlift 1RM 32kg 84kg 
Squat 1RM 28kg 112kg 

 

  • Client 2: Looking to build muscle and strength 

 

Before  

After 

Weight 

60kg 

63kg 

Chest 

86.5cm 

89.5cm 

Bicep left 

27cm 

27cm 

Bicep right 

26cm 

26.5cm 

Thigh left 

46cm 

48.5cm 

Thigh right 

47cm 

50cm 

Bench press 1RM 

42kg 

70kg 

Deadlift 1RM 

28kg 

98kg 

Squat 1RM 

21kg 

84kg 

 

If you are getting into training, hit a plateau or want to take your training to the next level then this could be just what you are looking for. 

For further information and pricing, see the link below:

PERSONAL TRAINING

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INDULGE WITHOUT THE BULGE THIS EASTER

INDULGE WITHOUT THE BULGE THIS EASTER

Dan Keegan | Owner Temple Gym

How to eat chocolate without piling on the pounds this Easter 

Easter is once again upon us and for many people it is a time when a little more chocolate than usual is consumed.  

Chocolate gives many of us pleasure mainly because it has physiological effects that make it very addictive. 

Different types of chocolate provide different health or non-health benefits with one of the ingredients being cocoa, this is a great source of iron, magnesium, manganese, phosphorous and zinc.  

Dark chocolate has a high level of cocoa and there is some evidence to show that small amounts may reduce the risk of heart disease. This is because of the presence of flavonoids– a type of plant chemical. 

Flavonoids are said to be a powerful antioxidant with anti-inflammatory and immune system benefits. Health benefits include better blood sugar control and better insulin sensitivity – which are both indicators of protection from diabetes. 

 

Is one chocolate really better than the other? 

Even with this evidence, few neutral studies have been done, and work has only ever been done over the short term. 

There is also the issue of the other ingredients apart from cocoa – your average Easter egg is likely to contain more sugar and saturated fat than plain cocoa. 

There’s also the fact that there is little or no nutritional benefit to standard milk chocolate. So the only reason to eat it is because it tastes good. 

But whether its dark, milk or white, if you only binge on it once a year, the type of chocolate is not going to make much difference. What matters most is the rest of your lifestyle – what your diet is like over the rest of the week, and how much you move around and exercise. 

 

What to do this Easter? 

Dark chocolate seems to provide several health benefits over milk or white chocolate (High Cocoa levels, flavonoids etc) but if you are only consuming Chocolate at Easter or on the odd occasion, these benefits won’t really come into play.  

There have been studies conducted that show the benefits of light exercise when consuming chocolate which showed a much lower spike in blood sugar than those who didn’t. 

The takeaway: 

Stick to your healthy eating around eating Easter eggs, eat dark chocolate for a small health benefit and incorporate light exercise to enjoy your Easter guilt free. 

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GAINING MORE WITH TRAINING PERIODIZATION (part 3)

GAINING MORE WITH TRAINING PERIODIZATION (part 3)

“The Daily Undulating Model.”

As discussed in Part 2, The Linear Model, the most commonly used periodization model holds traits of simplicity and ease of following. As there are many types of models on the market that you can read up on, you’ll be overwhelmed with the copious amount of information that the internet holds about these models. Luckily, in Part 3, you’ll be treated to a ‘as simple as possible’ explanation of the next model in our syllabus:

 

The Daily Undulating Model

The layout is in the name- the variables of volume and intensity change or undulate on a daily basis, depending on what you are targeting. Still divided into Mesocycle blocks of x amount of weeks (for argument sake 4 weeks) each day that you train a certain block (again, for argument sake, LEG DAY), you would change the variables. See example below:

 

Leg day

2 x weekly sessions

Week 1:

DAY 1

DAY 2

Hypertrophy

General Strength

8-12 repetitions

4-6 repetitions

65-70% 1RM

80-85% 1RM

Compounds and accessories

Compounds

 

Week 2:

DAY 1

DAY 2

Active Recovery

Hypertrophy

12-15 repetitions

8-12 repetitions

50-60% 1RM

65-70% 1RM

Compounds, accessories, unilateral

Compounds and accessories

 

Week 3:

DAY 1

DAY 2

General Strength

Testing Day

4-6 repetitions

1 Rep

80-85% 1RM

1 RM test

Compounds

Compounds

 As you can see on the tables, the variables (intensity and volume) constantly change on a day-to-day basis. Remember, when VOLUME (repetitions) increase, INTENSITY (weight) decreases, and vice versa. This is a good way to add another mode of variation to your training and keep the muscles and neurological system guessing and stressed (good stress, though). This also allows your muscles to ‘retain’ the training stimulus and ‘gains’ from their previous session while improving the goals of the next.

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GAINING MORE WITH TRAINING PERIODIZATION (part 2)

GAINING MORE WITH TRAINING PERIODIZATION (part 2)

“In Part 1, we discussed what Periodization was and the types of phases/blocks that you can incorporate into your training plan. As promised, in Part 2, I will be discussing one commonly-used periodization model this is not only easy to follow, but also, requires less thinking to track!”

The Linear Model

This is commonly divided into 4-week blocks (Mesocycles) or phases of training with a linear progression/regression in training intensity. If intensity (weight) increases, there will be a directly (linear) proportional decrease in volume (repetition), and vice versa- when you begin to deload your training (to allow your body to recover).

For a person starting out, they could begin week 1 of 4 with high volume/low intensity training to build the foundations and ‘get used to’ lifting weight. For someone who has been training consistently for a period time, they could begin a moderate volume/moderate intensity to facilitate muscular hypertrophy.

See example table below:

                                                   WEEK 1Anatomical A.   WEEK 2 Hypertrophy   WEEK 3 Hypertrophy   WEEK 4 General Strength
                                                   Sets Reps Weight            Sets Reps Weight        Sets Reps Weight         Sets Reps Weight
A1 Bb Back Squat                   3      15      50 kg               4      12      55 kg          4       10      60 kg           4       6        70 kg
B1 Bench Press                       3      15      40 kg              4      12      45 kg           4       10     50 kg            4       6        60 kg
C1 Sumo Deadlift                    3      15      60 kg              4      12       65 kg          4       10     70 kg            4       6        80 kg
D1 Cable Row                           3      15      30kg               4      12       35kg           4       10     40kg             4       6        50kg
E1 Barbell Overhead Press    3      15     40 kg               4      12       45 kg          4       10     50 kg            4        6        60 kg

As you can see in the table, intensity is increasing, while volume is decreasing. This shows a linear relationship between the 2 variables.

Stay tuned for Part 3 as I will be tackling another model that his been proven be numerous studies to be superior over the linear model. Requires more thinking and tracking but is a great way to keep your body guessing

Written by: Lorenzo Pacis