Strength through mindful movement
“The way we are living is not anatomically sustainable,”
https://www.theguardian.com/lifeandstyle/2018/oct/02/the-slow-steady-rise-of-conscious-movement
Forget high-intensity interval training. More and more people are realising that easy-going, thoughtful exercise can have surprising benefits
https://www.brit.co/fascial-stretch-therapy-benefits/
Better sleep? Sign us up.
Preseason Strength and Conditioning Program!
Spaces are limited and sessions start next week. Register ASAP to ensure your spot.
Deadline for the Winter Soccer Strength Program is today! Email [email protected] to register!!
Squats squats squats!!
If you’ve been in the “game” for a while, It’s pretty obvious to most people that your Back Squat should be higher than your Front Squat and your Front Squat should be higher than your Overhead Squat. What’s less obvious is what the relationship between each should be. Lucky for you, we crunched the numbers on tens of thousands of btwb users to provide you with some data-driven insights into these relationships.
Between men and women, the average squat ratios were very similar. Overall, Front Squats were 83% of Back Squats on average, and Overhead Squats were 56% of Back Squats on average. A common target in the weightlifting community for the FS / BS ratio has been 85%, which is just a bit higher than the average we see among our users.
Check out our full article below!
Winter Soccer Strength Program starting very soon:
There is an enormous volume of diet and nutrition information out there. How do people determine what is really important? Here are the evidence-based tips clinicians can share with patients.
Some good old shoulder mobility exercises before your lift:
Tip: Loosen Up Stiff Shoulders in 2 Minutes
Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.
by Kurt Weber - The Alpha Coach
Great article!!! Ankle sprains are so common. Read to prevent/ repair injured tissues.
This joint plays an important role in knee and foot health, balance, and more. Here’s what you need to know about your ankles.
Acupuncture vs Dry Needling- interesting topic. Personally have not had dry needling done but have had great results with acupuncture.
https://qz.com/958309/is-dry-needling-a-safe-acupuncture-replacement-or-a-shortcut-around-years-of-essential-training/
Acupuncturists typically complete three-year graduate programs whereas physical therapists start dry needling after a weekend course.
Summer Strength and Injury Prevention Program- spaces are limited, please contact ASAP if interested!
For the month of May, I challenged myself and a few of my clients to food journal, using the app MyFitnessPal. This mission was not associated with weight loss but for nutritional/macro breakdown understanding. With just over a week of journaling complete, I have really been lacking in protein, which was something I thought I was definitely hitting! This app is looking for me to consume 100g of protein in a day which I thought would be easy. New goal: EAT ALL THE PROTEINS!!
Get some much needed "rest and digest" this weekend with hip opener work and some abdominal scrubbing
Hip flexor tightness fixes:
https://youtu.be/Xcx9P5KFNk8
Abdominal scrubbing
https://youtu.be/C8sSUsJ-bTY
Save your low back!! All time favorite. SUBSCRIBE: http://bit.ly/1bRdYec About MobilityWOD: MobilityWOD is the ultimate guide to resolving pain, preventing i...
Timeline Photos
Learn something new everyday
What’s up with my guts? There is no hamster on a wheel in there, I’m performing or "lateral abdominal churning.” It’s a coordinated effort of the obliques activating while the diaphragm is stretched and tractioned towards its rib attachments. You’ll find this exercise described in ancient yogic texts and old bodybuilding manuals. I have done this move daily for the past 20 years (including through my pregnancies.) The yogic texts say that it can reverse aging and many other provocative claims….for me, it is a deeply nurturing way for me to down-regulate and massage my viscera from inside out. It also represents a well-functioning interplay of all torso musculature along with control.
Come learn this practice with me in my 5 day Core Immersion retreat in Scott’s Valley at 1440 Multiversity July 16-21. Use code LOVE1440 to get a savings of $106 (20% off the $530 tuition) But you MUST register by May 15, as no discounts are offered thereafter. (This fee does not include housing). Yoga Tune Up® Tune Up Fitness Worldwide, Inc.
https://www.1440.org/program/core-integration/
Some assistance for getting your greens in!
Slacking on your veggies? We can help change that.
Check out our brand new **infographic** for a handy little formula that's converted even the most hardcore veggie-phobes.
Feel free to download, stick it on your fridge, and share with friends, family, colleagues, or clients.
Must read!!
"Unfortunately, a lot of female athletes aren’t aware of their body’s needs for estrogen, so when they lose their periods as part of their training, they aren't aware of the long-term damage they could be doing to their bodies and health."
But it doesn't have to be like that. Here we discuss how to stay lean, healthy and fit WHILE maintaining your hormonal health (and why that's so important).
Positive self talk= success, physically and mentally.
http://www.theextragear.com/Websites/extragearnew/images/PDFs/3_Self-Talk_in_Sports-What_You_Say_is_What_You_Get.pdf
Running or lifting weights, your feet are your foundation. Take care of them!
http://blog.mapmyrun.com/running-strong-starts-happy-feet/?utm_source=international&utm_medium=email&utm_content=happyfeet_button&utm_campaign=MMR_international_EN_w0917
Running is tough on our feet. We train through blackened toenails, blisters and even the dreaded plantar fasciitis. The American Podiatric Medical ...
Ashleigh Jirik's cover photo
I have recently moved my business to a studio much closer to home! If you are interested in training in a quiet, private studio with showers, change rooms and towel service, contact me to book your free consultation!
Breakfast is the most challenging meal of the day, normally because of time. Here are a few Breakfast Bars to prep ahead of time and allow breakfast to become "grab-and-go"!
Strawberry Banana Bar
http://paleogrubs.com/strawberry-banana-breakfast-bar-recipe
Chocolate Chip Zuccini Bread
http://www.wellplated.com/chocolate-chip-paleo-zucchini-bread/
Coconut Pecan Breakfast Bars
http://mommayoungathome.com/homemaking/recipes-3/easy-freezer-recipes-paleo-coconut-pecan-breakfast-bars/
Banana Bread Breakfast Bars
https://wholefoodsimply.com/banana-bread-breakfast-bars/
Banana Bread Breakfast Bars. Simple, delicious and perfect for breakfasts and snacks. Free from gluten, grains, dairy, egg and refined sugar. Enjoy.
Practice! We aren't talking about the game...
How to practice effectively ... for just about anything:
"...active people should aim for 1.4 to 2.2 grams of protein for every kilogram of bodyweight"
Are you getting enough?
An overview of protein, BuzzFeed style.
Here, PN Director of Performance Nutrition Brian St. Pierre answers your top protein questions, including:
** How much protein do you need?
** What's the best source?
** Is more better?
** What about protein shakes and bars?
Precision Nutrition
Coaching tip of the week: Control.
Often, our clients are distressed because they’re not controlling things properly.
Maybe they’re trying to exert control in an uncontrollable situation.
For example, maybe they’re trying desperately to lose fat when they actually have a thyroid problem that is (currently) beyond their control, or trying to change features that are actually part of their physical structure (such as a wider pelvis or shorter muscle attachments).
Maybe the behaviors that used to make them feel in control don’t do so any more.
For instance, controlling their eating through counting calories used to work, until it made them feel deprived, at which point they binged and rebelled.
Maybe they're missing places where they COULD have control, such as particular behaviors, choices, or mindset.
Listen for stories and scripts of control as you explore the issue with your client.
Much of your work will involve helping them identify:
* What they’ve tried to control.
* What has actually worked (especially long-term).
* What is actually in — or out of — their control.
* What they’ll need to let go.
You can use this little "sphere of control" diagram if you like, or simply ask clients, "Right now, what is actually within your control, and what is not?"
Talk about this a lot with clients. Very easy and useful article to use/ understand.
An awesome guide to workout nutrition-- based on the latest research-- broken down by your activity levels, goals. and body type.
Trainers and coaches: Don't miss the printable infographic you can share with clients: http://www.precisionnutrition.com/workout-nutrition-infographic
Love this woman and all she does! Here's some stuff to work on we all generally miss but will make a huge difference in all you do.
Pelvic Floor. Scapulo-thoracic joint and elastic obliques. 3 subjects I tackle in my column in this month's 24Life Magazine. Link to the video is below. Special thanks to Mike Fitch, creator of Animal Flow® for tutoring me thorough this cover shot called "The Crab Reach." 24 Hour Fitness
Feeling a little sore from too much sitting? Clean up some aspects of your posterior chain to get moving better!
https://www.youtube.com/watch?v=VQ8Txa-qqxM
https://www.youtube.com/watch?v=riNu09BKq0c
https://www.youtube.com/watch?v=nzaO7SQgL_0
Another great exercise to help with any restricted calf mobility or achilles pain. Here in the video I used two Jill Miller Yoga Tune up Balls, but you can a...
Prep for the 2017 summer soccer season
May 2017 bring you many successful endeavours
I love Jill Miller's stuff. I personally use this technique a lot, but mainly to reduce abdominal and deep hip flexor tension which will reduce back pain/ SI joint pain issues. Watch the video fully before doing any of these techniques because she explains contraindicative symptoms that may arise such an anxiety or the inability to breath through the stretches. Have fun!!
https://youtu.be/Px7AqK2bBsg
To purchase your Coregeous ball click here: https://www.amazon.com/gp/product/B00NQIUI96/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=beethewel08-20&camp=1789&crea...
384 Booth Street
Ottawa, ON
K1R7K6
BA Specialized Honours- Kinesiology Fascial Stretch Therapist- Level 1 Personal Training Specialist Canadian Soccer Association Certified Coach Twist- Bronze Certified FMS Certified TRX- Suspension Training Certified CPR and First Aid Certified
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Warming up for some back-squats from March, 2016. Even coaches need coaching some time... 😳 Improvement points from this video: -don't look down at the ground when squatting, your shoulders will follow your gaze and reduce your upper back stability. Look forward at all times -keep a tight grip on the bar and aim to bring your elbows together behind you to fire up the upper back for stability as your lift -initiate back with your hips to help reinforce the weight on your heels, with strong abdominal pressure created by your breath
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