(38704,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p>Last week we started to take a look at the feet and ankles, and if you haven\'t read that one, I suggest you start there, just click here to go back and read that one.  </p>\n<h2><b>What </b><b><i>Can</i></b><b> We Do In Terms Of Exercise?</b>  </h2>\n<p><span style=\"font-weight: 400;\">So this is the really cool part, we are the exercise experts, right? </span></p>\n<p><span style=\"font-weight: 400;\">So some non-contraindicated simple lower limb/foot exercises could be a real help AND would mean we stand out and have an increased confidence when working with clients requiring foot attention… not THAT kind….c’mon stay with me….I mean pronation and supination exercises.</span>  </p>\n<p><span style=\"font-weight: 400;\">Firstly we need to assess the foot to check if it is loose at the MTJ and/or if they struggle to supinate by applying the Jacks Test.</span>   <span style=\"font-weight: 400;\">There are 2 simple tests that can contribute to…</span>  </p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our understanding of the foot function of our clients</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our confidence in then prescribing exercises </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Our ability to communicate more effectively and confidently with foot specialists </span></li>\n</ol>\n<p>&nbsp;</p>\n<h2><b>SubTalar Motion Test (Testing for Mobility of the STJ)</b></h2>\n<p>[embed]https://youtu.be/19cTcHQp5hQ[/embed]</p>\n<p>&nbsp;</p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Have your client lie prone (face down) on a massage table, bed or bench and with their ankles free of the edge of the surface. Encourage them to relax.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now facing their feet, place your right hand on top of the left calf to keep the leg still. </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Using your left thumb and forefinger to take hold of the ball of the 5th met (little toe).</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push the 5th met towards the centre of the knee, into dorsi flexion, the ‘wiggle’ the foot from side to side to get a sense of its laxity. </span></li>\n</ol>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If it feels loose this foot/ankle has a propensity to pronate</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If it feels very stiff it might have a propensity to supination</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Somewhere in the middle is more or less neutral</span></li>\n</ul>\n<p>  <img class=\"aligncenter size-large wp-image-15788\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Subtalar-Motion-Test-1-1024x768.jpg\" alt=\"\" width=\"1024\" height=\"768\" />  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">This test can feel subjective until you have felt a few or been taught by someone more experienced at this particular test. </span> <span style=\"font-weight: 400;\">It is probably best to start by comparing the left to the right to see if one feels looser or stiffer, then decide which feels more so to start your analysis and make a decision.</span>  </p>\n<h3><b>If It Feels Loose… What Do You Do?</b></h3>\n<p><strong>Result = Loose</strong></p>\n<p><span style=\"font-weight: 400;\">I</span><span style=\"font-weight: 400;\">f the foot feels loose (that it has a propensity to pronate) then there is a chance it struggles with supination. So we might prescribe supination exercises.</span> <span style=\"font-weight: 400;\">Using a resistance band, place it around the inside of your client\'s right foot (for example) also the inside of their big toe, then offer resistance from their right side.</span> <span style=\"font-weight: 400;\">Now ask them to pull/turn the foot inwards, adducting it, inverting the heel and if possible adding some plantar flexion - remember that triplanar motion for pronation?</span></p>\n<p><span style=\"font-weight: 400;\">Reps and sets are just common sense and client dependant - 2 x 8 up to 3 x 15 for example. </span></p>\n<p><span style=\"font-weight: 400;\">Repeat on both feet if they are both loose of course.</span>  </p>\n<h3><b>If The Joint Is Stiff - What Can You Do?</b></h3>\n<p><strong>Result = Stiff</strong></p>\n<p><span style=\"font-weight: 400;\">However, if the foot feels stiff then we might consider prescribing pronation exercises along with mobility work.</span> <span style=\"font-weight: 400;\">This time we would take the resistance band around the outside of the right foot for example, close to the outside of the toes, then offer resistance from the left side of the client. </span> <span style=\"font-weight: 400;\">Now ask them to pull/turn the foot outwards, abducting it, everting the heel and if possible dorsi flexing to take into account the triplanar action of supination.</span> <span style=\"font-weight: 400;\">Mobility for the ankle might include what you would expect, calf stretching, joint mobilising etc.</span> <span style=\"font-weight: 400;\">Reps and sets as above.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Now let’s have a look at the second screen we can do...</span>  </p>\n<h3><b>Jack’s Test (To Understand Capacity to Re-Supinate)</b></h3>\n<p><i><span style=\"font-weight: 400;\">This is my favourite of all the tests I do because it shows very simply the nature of our body as an integrated system. Watch whats happens to the shoulders and upper body when you do it on someone who scores a 2-3.</span></i></p>\n<p>&nbsp;</p>\n<p>[embed]https://youtu.be/iW7uAzKJmgs[/embed]</p>\n<p>&nbsp;</p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Have your clients stand upright and relaxed, looking straight ahead and ask them to take a couple of steps to allow their feet to land where they want to.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While kneeling down in front of them, explain “</span><i><span style=\"font-weight: 400;\">try not to help nor resist against this movement and keep looking straight ahead, not down, arms by your sides”</span></i></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Now place open hands onto the floor in front of their right foot, place both of your thumbs underneath their big toe, with the rest of your hands, fingers spread out on the floor. </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push the big toe upwards about 45 degrees towards the middle shin with as much effort as is required to see how ‘heavy’ this feels. Watch for if the foot arches and assess how easy of difficult it is to do this.</span></li>\n</ol>\n<p><img class=\"aligncenter wp-image-15787 size-large\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/08/Jacks-test-1-1024x768.jpg\" alt=\"\" width=\"1024\" height=\"768\" /> <span style=\"font-weight: 400;\">This movement should functionally activate the </span><b>Windlass Mechanism</b><span style=\"font-weight: 400;\">.</span> <span style=\"font-weight: 400;\">The Windlass Mechanism is when the plantar fascia that is ‘wrapped’ around the head of the Hallux (big toe) pulls the foot into that arched, supinated, rigid foot for Toe Off. (Imagine walking over the foot, the point at which your big toe extends)</span> <span style=\"font-weight: 400;\">However, when we score the effort it takes to do this we can get an impression of its influence on the gait cycle.</span>  </p>\n<p><span style=\"font-weight: 400;\">We have a scoring like this :</span>  </p>\n<p><span style=\"font-weight: 400;\">0-    Very Low Resistance</span></p>\n<p><span style=\"font-weight: 400;\">1 -</span> <span style=\"font-weight: 400;\">Low Resistance</span></p>\n<p><span style=\"font-weight: 400;\">2 - </span> <span style=\"font-weight: 400;\">Moderate Resistance</span></p>\n<p><span style=\"font-weight: 400;\">3 -</span> <span style=\"font-weight: 400;\">High Resistance</span></p>\n<p><span style=\"font-weight: 400;\">4 - </span> <span style=\"font-weight: 400;\">Very High Resistance</span></p>\n<p><span style=\"font-weight: 400;\">5 - </span> <span style=\"font-weight: 400;\">Impossible to Move</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">You are again subjectively (initially at least) measuring the amount of effort it takes to push the toe into extension. This ‘action’ is part of Toe Off during the gait cycle.</span> <span style=\"font-weight: 400;\">If the toe lifts so easily, it almost flies off the floor with virtually no effort, that is a 0-1 score. </span> <span style=\"font-weight: 400;\">If the toe is so heavy that no movement or arch happens, even when you apply a huge effort this is a 5.</span> <span style=\"font-weight: 400;\">If it is really heavy but there is a small arching this is a 4.</span> <span style=\"font-weight: 400;\">The effort should score around a 2-3. This indicates there is some rigidity but its not so easy that it becomes unstable.</span>  </p>\n<p>&nbsp;</p>\n<h3><b>Exercise Prescription After The Screen</b></h3>\n<p>&nbsp;</p>\n<h4><strong>Result = 4-5</strong></h4>\n<p><span style=\"font-weight: 400;\">If the score is heavy and 4-5 then this indicates the foot struggles with supination. So we might prescribe supination exercises.</span> <span style=\"font-weight: 400;\">Using a resistance band, place it around the inside of your clients right foot (for example) also the inside of their big toe, then offer resistance from their right side.</span> <span style=\"font-weight: 400;\">Now ask them to pull/turn the foot inwards, adducting it, inverting the heel and if possible adding some plantar flexion.</span> <span style=\"font-weight: 400;\">Same as the previous test/exercise.</span>  </p>\n<h4><strong>Result = 0-2</strong></h4>\n<p><span style=\"font-weight: 400;\">However, if the foot moves too easily into supination then we might consider prescribing pronation exercises.</span></p>\n<p><span style=\"font-weight: 400;\">This time we would take the resistance band around the outside of the right foot for example, close to the outside of the toes, then offer resistance from the left side of the client. </span></p>\n<p><span style=\"font-weight: 400;\">Now ask them to pull/turn the foot outwards, abducting it, everting the heel and if possible dorsi flexing.</span></p>\n<p><span style=\"font-weight: 400;\">Same as the previous test/exercise.</span></p>\n<p>&nbsp;</p>\n<h3><b>Summary </b></h3>\n<p><span style=\"font-weight: 400;\">Pronation and supination exercises (of which there are several by they way) as you can imagine, are not likely to be contraindicated on the kind of clients we are generally insured to work with.</span> <span style=\"font-weight: 400;\">The really cool thing here is that we can use really simply to apply tests and exercises like these that offer us additional insights for improving our clients capacity for movement. </span> <span style=\"font-weight: 400;\">We should also gain some degree of confidence to approach foot specialists and we are also in a great position to prepare the lower body system/s for pre-orthotic conditioning.</span> <span style=\"font-weight: 400;\">Try them out and please let me know how you get on….</span>    </p>\n<hr />\n<h2> </h2>\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Foot Biomechanics Made Simple - Part 2 - How To Test & Correct Imbalances In Foot Biomechanics','','inherit','closed','closed','','15786-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',15786,'https://biomechanicseducation.com/?p=38704',0,'revision','',0),
(38705,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">Summer is almost here so take your shoes off….go on…..now look at your feet for a moment….</span> <span style=\"font-weight: 400;\">how do they look to you? </span></p>\n<p>Are your toes straight? </p>\n<p>Does your big toe angle inwards like the shape of the shoes you wear?</p>\n<p>Maybe your smaller digits roll under?</p>\n<p>Do you see different skin textures caused by your footwear?</p>\n<p><span style=\"font-weight: 400;\">The reasons they change from when we were young are....</span></p>\n<p>&nbsp;</p>\n<ol>\n<li><span style=\"font-weight: 400;\">We walk around on top of them, jump on them, run on then, maybe even swivel &amp; swerve on them!</span></li>\n<li>They experience lots of different \'casts\' we call shoes, that alter the space they move or \'train\' in. </li>\n<li><span style=\"font-weight: 400;\">They have SO MANY joints &amp; connective tissue structures inside them - 26 bones, 19 muscles, and 107 ligaments!!</span></li>\n</ol>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">This is however important in terms of their contribution to the function of the gait cycle which we will explore here. The feet are often underestimated in their level of influence on the rest of the body.</span> </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">The very complex nature of the foot\'s multiple joint surfaces &amp; combinations of planes of actions is why they are so wonderful yet can also be so problematic. So much </span><i><span style=\"font-weight: 400;\">could</span></i><span style=\"font-weight: 400;\"> go wrong....both in ascending biomechanical influencers AND from descending biomechanical influencers.</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Here I would like to share with you a simplistic interpretation of foot function, in an effort to help us, help our clients. That said there is nothing more valuable to our businesses than relations with an open minded multidisciplinary team of practitioners.</span></p>\n<p>&nbsp;</p>\n<h2><b>Pronation &amp; Supination - What Are They?</b></h2>\n<p><span style=\"font-weight: 400;\">Well, both are </span><i><span style=\"font-weight: 400;\">tri-planar</span></i><span style=\"font-weight: 400;\"> in their actions meaning they are made up of 3 actions. </span>  </p>\n<h3><strong>Pronation Of The Foot</strong></h3>\n<p><img class=\" wp-image-15604 alignleft\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/07/Pronation-of-the-foot-Foot-Biomechanics-1-104x300.png\" alt=\"\" width=\"143\" height=\"413\" /></p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<ol>\n<li><span style=\"font-weight: 400;\">Eversion - base of the heel turns out. </span></li>\n<li><span style=\"font-weight: 400;\">Abduction - the toes abduct away from the body. </span></li>\n<li><span style=\"font-weight: 400;\">Dorsi-Flexion - the toes get closer to the shin decreasing the anterior angle of the ankle. </span></li>\n</ol>\n<p>&nbsp;</p>\n<p>The pronated foot is wide, loose, floppy, long &amp; the Midtarsal Joint is ‘unlocked’ <span style=\"font-weight: 400;\">This is the shock absorption phase of the gait cycle/walking. This is necessary to reduce, dissipate or dampen shock as our foot hits the floor each step we take so that it does not reverberate up into the brain. </span>  </p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<h3><strong>Supination Of The Foot</strong></h3>\n<p><img class=\" wp-image-15605 alignleft\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/07/Supination-of-the-foot-Foot-Biomechanics-1-110x300.png\" alt=\"\" width=\"150\" height=\"409\" /></p>\n<p>&nbsp;</p>\n<ol>\n<li><span style=\"font-weight: 400;\">Inversion - base of the heel turns in</span></li>\n<li><span style=\"font-weight: 400;\">Adduction - the toes adduct towards from the body</span></li>\n<li><span style=\"font-weight: 400;\">Plantar-Flexion - the toes get further away from the shin increasing the anterior angle of the ankle</span></li>\n</ol>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">The supinated foot is narrow, stiff, rigid, short &amp; the Midtarsal Joint is ‘locked’ </span>   <span style=\"font-weight: 400;\">This allows for the ‘toe off’ phase of the gait cycle/walking. This is necessary to propel the body forwards on a solid foot.</span>  </p>\n<h2> </h2>\n<h2> </h2>\n<h2> </h2>\n<h2> </h2>\n<h2> </h2>\n<h2>The ‘Overpronation’ Fallacy</h2>\n<p><span style=\"font-weight: 400;\">When we understand the phases of the gait cycle it becomes apparent that the epidemic of \'over pronators\' might actually be misunderstood, maybe we don\'t OVER pronate after all.....</span></p>\n<p>&nbsp;</p>\n<h2><b>The Gait Cycle</b></h2>\n<p><img class=\"aligncenter  wp-image-15606\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/07/The-Gait-Cycle-Foot-Biomechanics-1-300x190.png\" alt=\"\" width=\"596\" height=\"378\" /></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Heel Strike - Pronation - Shock Absorption </span><span style=\"font-weight: 400;\">     </span></p>\n<p><span style=\"font-weight: 400;\">ForeFoot Landing - Pronation - Shock Absorption </span></p>\n<p><span style=\"font-weight: 400;\">Neutral - Mid Point - Body Moves Over The Foot </span><span style=\"font-weight: 400;\">              </span></p>\n<p><span style=\"font-weight: 400;\">Heel Lift - Supination - Big Toes Extends Initiating Propulsion</span><span style=\"font-weight: 400;\">                       </span></p>\n<p><span style=\"font-weight: 400;\">Toe Off - Supination - Rigid Foot For Propulsion</span>  </p>\n<p>&nbsp;</p>\n<h3><b>So What? </b></h3>\n<p><span style=\"font-weight: 400;\">The Root Theory has been a huge influence on the podiatric / orthotic professions with the ‘loose’ feet being described as overpronators because the foot rolled inwards. Also the knee was valgus, the foot was still floppy &amp; pronating at the \'heel lift\' phase of the gait cycle. This is when it was supposed to be supinating &amp; rigid, therefore the ascending force could be causing problems including symptoms, </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">What this meant was that at the point of \'toe off\' the foot was still pronating, thus ‘over’ pronators were still loose when they should be more rigid for the propulsion phase. So technically / functionally we are more likely to be LATE SUPINATORS as opposed to \'over\' pronators! The TIMING of supination is late. </span></p>\n<p><span style=\"font-weight: 400;\">Root design a support to stop excessive pronation happening by offering a ‘wedge’ on the inside of the foot/shoe, an orthotic to ‘fill the gap’ &amp; stop excessive pronation. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">However this often created another problem.</span> <span style=\"font-weight: 400;\">It stopped the absorption or dissipation of shock, thus creating alternative problems as you can imagine. Feet hitting the ground already supinated, or at least with a reduced ability to pronate, increased the shock / force ascending upwards in the chain.</span>  </p>\n<p>&nbsp;</p>\n<h3><b>The Modern Theory - Panjabi’s Model?</b></h3>\n<p><span style=\"font-weight: 400;\">Design of orthotics has evolved to recognised this by fashioning smaller wedges that improve the <strong><em>timing of supination</em></strong> rather than stopping pronation. This gave the late supinators an improved ‘timing’ of the supination phase to enable a more natural gait &amp; better chance of a rigid \'toe off\'.</span>  </p>\n<p>&nbsp;</p>\n<h3><b>Over Prescription Of Orthotics...?</b></h3>\n<p><span style=\"font-weight: 400;\">Could orthotics be over prescribed?</span> Conceptually they simple alter force, the force must go somewhere, so could we enable our clients to produce force more optimally through movement training? Would it make more sense to train the body to absorb and produce force better itself? Could some people benefit from an external support for force production improvement?</p>\n<p>If you would like to join us to discuss some of these questions why not get in touch? rachel@biomechanicseducation.com</p>\n<hr />\n<h2> </h2>\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Foot Biomechanics : The Over Pronation Fallacy','','inherit','closed','closed','','15602-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',15602,'https://biomechanicseducation.com/?p=38705',0,'revision','',0),
(38706,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">Passive income is NOT a quick fix to living on a beach while money pours in and Gary Vee is the genius in telling you HOW and WHY this is the case. In this video he explains simply WHY the false belief of building your ‘passive income’ will create a lazy life for you living on a beach.</span></p>\n<p>[embed]https://www.facebook.com/gary/videos/2336471133290315/[/embed]</p>\n<p><span style=\"font-weight: 400;\">Now don’t get me (or Gary) wrong, there are some that have managed to do exactly that and I know a couple….BUT…. a). At what cost? b). For how long? c). How many have done it both successfully AND long term?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">We are fed all sorts of emotive videos, articles and promotions of techniques or systems that mean you can SIMPLY create passive income out of nowhere and retire on a beach in a short space of time. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Gary will tell you his story of long long hours, dedicated hard work, for many many years, with commitment and passion that had the side effect of allowing him to now do what he LOVES most…..and here\'s the thing…..what he LOVES the most others would call WORK!!</span>  </p>\n<p>&nbsp;</p>\n<p><b>What Am I Getting At….?</b>  </p>\n<p><span style=\"font-weight: 400;\">Well it’s the same with the body…**SHOCKER ALERT**</span>  </p>\n<p><span style=\"font-weight: 400;\">...there are NO quick fixes to LONG TERM physical health. </span>  </p>\n<p><span style=\"font-weight: 400;\">There I said it! </span>  </p>\n<p><span style=\"font-weight: 400;\">Those adverts about pain reducing body straps to hold you in good posture, 12 weeks to a six pack, those medicated smelly muscle rubs, those promises of </span><i><span style=\"font-weight: 400;\">in just so many days, hours, minutes you will be painfree</span></i><span style=\"font-weight: 400;\">…...please take them ALL with a pinch of salt. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Now everything will, of course, help someone but for how long and how effectively and at what cost?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Your intrinsic biomechanics are so dynamic and adaptive to the environment that we need to constantly maintain homeostasis. Constant nourishment, hydration, sleep, mental stimulation, healthy movement….and of course lots of hugs, sex and laughter for good measure, right!??! </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Too many people are making a shed load of money off those suckers who believe there is a magic timescale or number to fixing your body, or making loads of money easily or moving more efficiently without much commitment.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Quick fixes might work in a very small percentage of cases for both my example and Gary’s example.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">But certainly not for most of us</span>   <i><span style=\"font-weight: 400;\">‘The 4hr Work Week’</span></i><span style=\"font-weight: 400;\"> by Timothy Ferris, gives a fantastic system of approach to working less while generating income and holds a fascinating way of looking at your job. However this is not what most of us are after in terms of </span><i><span style=\"font-weight: 400;\">purpose</span></i><span style=\"font-weight: 400;\"> or maybe I am wrongly assuming you are like me?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Surely the act of doing what you love, whether that be work or movement based, will result in you not working and being more consistent in your movement nourishment?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">YES Sometimes a quick massage or chucking in orthotics can ease symptoms…. and I have done both!</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">However LONG TERM happiness in ‘work’ and healthy pain free movement BOTH come from accepting that it\'s highly likely not to last if you take the quick fix approach.  </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">C’MON, We ALL know the answer reeeeaaaaallly, don’t we?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">If you never want to work again it’s really easy to find the solution... </span>  </p>\n<p><span style=\"font-weight: 400;\">Do something you love and get really good at it! I absolutely LOVE what I do and cannot wait each day to get going on things. Of course I would be lying if I said I didn’t want more freedom BUT the actual act of working TOWARDS a goal gives me </span><i><span style=\"font-weight: 400;\">purpose</span></i><span style=\"font-weight: 400;\"> and is what I get a huge amount of satisfaction from.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">It is the same for your clients movement goals….yes you can tell them they will look amazing in 12 weeks and of course they may well look great and feel improvements. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Yet it is our duty of care to educate our clients on long term healthy, pain free movement even if aesthetics is an initial goal or driver.  </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So yes the answer is </span><i><span style=\"font-weight: 400;\">simple</span></i> <span style=\"font-weight: 400;\">But the solution is a long term commitment, since your body is with you for life, not just while you want to look great.</span>  </p>\n<p>&nbsp;</p>\n<p><b>So What?</b>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So in terms of doing a job you LOVE read </span><i><span style=\"font-weight: 400;\">‘Finding Your Element’ </span></i><span style=\"font-weight: 400;\">by Sir Ken Robinson.</span>   <span style=\"font-weight: 400;\">In terms of long term healthy intrinsic biomechanics for your clients learn how to educate them to move more freely no matter what their original goal is, that really what they are paying you for.</span></p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<hr />\n<h2> </h2>\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Stop Chasing Quick Fixes - Gary V & I Agree On This','','inherit','closed','closed','','15432-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',15432,'https://biomechanicseducation.com/?p=38706',0,'revision','',0),
(38707,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p>[vc_row][vc_column][vc_column_text]<i><span style=\"font-weight: 400;\">Have you read ‘<a href=\"https://www.amazon.co.uk/This-Going-Hurt-Secret-Diaries/dp/1509858636/ref=sr_1_1?keywords=this+is+going+to+hurt&amp;qid=1563206903&amp;s=gateway&amp;sr=8-1\" target=\"_blank\" rel=\"noopener noreferrer\">This Is Going To Hurt’</a></span></i><span style=\"font-weight: 400;\"> by Adam Kay yet? Well, that book has inspired this blog post…</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">I never thought I would ask the question… “Do You Care Too Much?”, because </span><i><span style=\"font-weight: 400;\">surely</span></i><span style=\"font-weight: 400;\"> that’s not possible, right?</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">It kind of bothers me somewhat and not because I am cold and heartless but because of the very reason I too DO CARE, A LOT.</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So, why on earth would it matter if you care a lot?</span></p>\n<p>&nbsp;</p>\n<h2><b>Do You Care Too Much?</b></h2>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">I think when we really care and we really want to help someone, we can sometimes overstep our remit because we THINK we can help, and </span><i><span style=\"font-weight: 400;\">maybe</span></i><span style=\"font-weight: 400;\"> our client hasn’t had a great experience with each/most or some of the professionals they have seen previously. </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">The client desperately WANTS you to be able to help them, and you want to be able solve their problem.</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So you do everything you can, and then sometimes, try new things, different things, things that might just fall outside of your scope.</span></p>\n<p>&nbsp;</p>\n<h2><b>Do You Try Things You Shouldn’t?</b></h2>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Well this might just mean we run the risk of being negligent or unknowingly be prescribing contraindicated exercises or giving inappropriate advice and therefore risking the physical health of the client.</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">The biggest problem is something I mentioned in last weeks blog about injuries…. WE </span><i><span style=\"font-weight: 400;\">DON’T KNOW WHAT WE DON’T KNOW</span></i><span style=\"font-weight: 400;\">!</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">We need the help of a multidisciplinary team around us to gain second, third and maybe fourth opinions. WHY? Because most of what is going on inside the clients body is based upon hypothesis. Which means NO ONE KNOWS, thus leaving us all at risk of making the wrong decision based upon our expertise. </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">By the way:</span></p>\n<p><span style=\"font-weight: 400;\">Knowledge + Experience = EXPERTISE</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">BUT</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Other professionals are likely to have different tests, knowledge, questions to ask based on their expertise and skill sets that can help US and all those involved make a much more </span><i><span style=\"font-weight: 400;\">informed</span></i><span style=\"font-weight: 400;\"> decision on how to support our client in their physical health and wellbeing. </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">It doesn’t matter how many years of practise and piles of certificates we collect, we still see the world different to our counterparts. So while we MIGHT be able to help it’s ALWAYS best to get a second opinion if you aren’t 100% sure or if there is a red or even yellow flag found during the initial consultation/assessment. </span></p>\n<p><span style=\"font-weight: 400;\">(A Red Flag example might be a clinical condition that could be contraindicated by movement - ie Osteoarthritis</span></p>\n<p><span style=\"font-weight: 400;\">A Yellow Flag example might be mental health condition that must be taken into account but may not in itself directly inhibit movement - ie depression)</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">It is vital we improve our reputation for good practise because we NEED to help the NHS and at present no one really trusts exercise professionals enough to willingly open up GP referral schemes. </span></p>\n<p>&nbsp;</p>\n<h2><b>Caring is The Whole Point To Many Jobs</b></h2>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">However there are always examples of caring  </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">To give you an example of JUST how much the NHS is struggling from an extremely qualified and experienced consultant doctor I strongly recommend you read this book….  </span></p>\n<p>&nbsp;</p>\n<h2><b>The NHS Is Struggling - From The Horse\'s Mouth</b></h2>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">What does it mean to be a doctor ?</span></p>\n<p>&nbsp;</p>\n<p><a href=\"https://www.amazon.co.uk/This-Going-Hurt-Secret-Diaries/dp/1509858636/ref=sr_1_1?keywords=this+is+going+to+hurt&amp;qid=1563206903&amp;s=gateway&amp;sr=8-1\" target=\"_blank\" rel=\"noopener noreferrer\"><i><span style=\"font-weight: 400;\">“This is Going To Hurt” Adam Kay</span></i></a></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Adam Kay wrote an award winning book about his diaries as a doctor and, while hilarious, it is also a very sad but enlightening read that describes the real struggles of going into an often thankless job </span><i><span style=\"font-weight: 400;\">because you care</span></i><span style=\"font-weight: 400;\">. </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">His cathartic practise of writing down all of his experiences in such a way as to bring you to tears of both laughter and utter sadness. </span></p>\n<p><span style=\"font-weight: 400;\">If you read one book this year, please read this one. </span></p>\n<p>&nbsp;</p>\n<p><b>Why?</b></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Why am I suggesting you read it? </span></p>\n<p><span style=\"font-weight: 400;\">1). It will make you laugh </span></p>\n<p><span style=\"font-weight: 400;\">2). It is a disturbingly honest account of our NHS</span></p>\n<p><span style=\"font-weight: 400;\">3). To understand that ….</span></p>\n<p>&nbsp;</p>\n<h2><b>How Can Exercise Professional’s Help?</b></h2>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">How we can help is by demonstrating duty of care, gaining good quality education, developing and working within a multidisciplinary team and working hard to assess/monitor/reassess and self reflect.</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">We really need to up our game individually so that as a group of professionals we are taken more seriously. Because I am convinced that MOST of the time, educated exercise can help MOST of the nations health issues. </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Who are the exercise experts????</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">US!</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">I want to challenge you to continue your education, never stop learning, push yourself to learn new things. That\'s how you will help your clients.</span>[/vc_column_text][/vc_column][vc_column][vc_column_text] </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>\n<p>[/vc_column_text][/vc_column][/vc_row]</p>','Is There Such A Thing As Caring Too Much? And Can It Adversely Affect Your Client?','','inherit','closed','closed','','15291-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',15291,'https://biomechanicseducation.com/?p=38707',0,'revision','',0),
(38708,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">Last week we discussed the whole ‘weak’ thing and how actually, just because something is appearing weak, doesn’t mean it actually needs strengthening, or at least maybe not right away. Think back to your clients with ‘weak glutes’... If you missed that post, <a href=\"https://www.biomechanicseducation.com/why-strengthening-might-not-be-the-solution-to-your-clients-weak-glutes-or-weak-anything/\" target=\"_blank\" rel=\"noopener noreferrer\">make sure you check it out, click here</a>.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Today I thought we would look at the world of injury. Injury can be a personal trainers nightmare. If a client is injured it means they often don’t train which, along with not doing the sessions with them, means they aren’t getting results and are less likely to come back and start training again once recovered.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">But… what if our thought process around injury was wrong?</span>  </p>\n<p><span style=\"font-weight: 400;\">What if simply stopping sessions and sending the client to see a physio when they get low grade back pain wasn’t the right approach?</span> <span style=\"font-weight: 400;\">You see, if you can keep clients training, or at least in a routine, then they are much more likely to get results. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So let’s consider this question first...</span>  </p>\n<h2> </h2>\n<h2><b>What’s The Definition Of An Injury?</b></h2>\n<p><span style=\"font-weight: 400;\">So we are generally trained at L2/3 to send anyone with an injury away since it is not our remit, right? The problem is what our clients call an injury, might simply be a low grade ache or stiff back that needs some exercise. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Definition from the internet…</span>  </p>\n<h3><b>Injury:</b></h3>\n<p><i><span style=\"font-weight: 400;\">an instance of being injured, she suffered an injury to her back </span></i><b>wound</b><b>, </b><b>bruise</b><b>, </b><b>cut</b><b>, </b><b>gash</b><b>, </b><b>tear</b><b>, </b><b>rent</b><b>, </b><b>slash</b><b>, </b><b>gouge</b><b>, </b><b>scratch</b><b>, </b><b>graze, laceration</b><b>, </b><b>abrasion</b><b>, </b><b>contusion</b><b>, </b><b>lesion</b><b>, </b><b>sore, trauma</b>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">In my experience, the term ‘injury’ is being attached to literally ANYTHING that hurts or is uncomfortable or long term.</span>  </p>\n<p><span style=\"font-weight: 400;\">The term injury is being attached to ‘issues’ that are neither an ‘injury’ nor even anything ‘clinical’. There are a very high percentage of ‘issues’ that in my experience are simply poor biomechanics, for example. </span>  </p>\n<p>&nbsp;</p>\n<h3><b>What’s Does This Mean For Exercise Professionals &amp; Medical Professionals?</b></h3>\n<p><span style=\"font-weight: 400;\">Well I believe it means 2 things </span>  </p>\n<p><span style=\"font-weight: 400;\">1). Exercise professionals (in most cases) could help more by prescribing exercises instead of just referring away.</span>  </p>\n<p><span style=\"font-weight: 400;\">2). Medical professionals often ‘fail’ when using clinical assessments and treatments for something that is simply biomechanical (ie nothing shows up on an MRI, they are told nothing is wrong but they still hurt)</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">There is a huge problem with this because some professionals are being labelled as rubbish or not very good at their job when in fact they simply aren’t the right professional for the job. GP’s, physios and so on are getting a bad rap unnecessarily (Ok for some it may well be right).  </span> <span style=\"font-weight: 400;\"> </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">What I mean by this is if your ‘injury’ isn’t in fact an </span><i><span style=\"font-weight: 400;\">injury</span></i><span style=\"font-weight: 400;\"> then a professional that is skilled in addressing </span><i><span style=\"font-weight: 400;\">injuries</span></i><span style=\"font-weight: 400;\"> may well fail you in their methods.</span>  </p>\n<p>&nbsp;</p>\n<h2><b>When Niggles Become Injuries</b></h2>\n<p><span style=\"font-weight: 400;\">Low grade non-specific ‘niggles’ or ‘aches’ that are insidious and possibly recurring are often NOT an injury but they can become one if unaddressed. </span>  </p>\n<p><span style=\"font-weight: 400;\">They are more often than not caused by a lifestyle factor that can be addressed by a fitness professional with an understanding of assessments and prescribing safe exercises to improve movement. </span>  </p>\n<p><span style=\"font-weight: 400;\">This accompanied with some discussion about lifestyle can have the desired effect where clinical intervention has failed. This happens very commonly because the ‘issue’ is often not where they hurt! So treating the site of pain doesn’t actually solve this type of issue.</span>  </p>\n<p><span style=\"font-weight: 400;\">You have to know where the issue stems from to be able to get the client moving better even though the area of the root cause may well not hurt at all!</span>  </p>\n<h2> </h2>\n<h2><b>So Where Does This Leave Fitness Professionals?</b></h2>\n<p><span style=\"font-weight: 400;\">So fitness professionals wanting to confidently work within this demographic MUST gain the right skill set for insurance purposes. This would also give you a set of exercise techniques that are even safer, or less contraindicated than the standard strength moves we learn during our L2/3 education. This means learning about low-grade techniques that can, not only keep them moving but also, prepare them better for movement. </span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Biomechanic Coaches are experts in this field of assessment, preparation and quality referral. Not sure whether this is too brazen?</span> <span style=\"font-weight: 400;\">While a reciprocal arrangement with a physio might seem a challenge, we MUST be proactive in showing how much we can contribute to a multidisciplinary team by gaining specialist skills beyond L3 PT.</span> <span style=\"font-weight: 400;\">While clients might automatically seek a physio for something that hurts, if we have close relations with these other professionals the clients is more likely to trust your recommendation of referral. </span> <span style=\"font-weight: 400;\">We should also set the bar higher in terms of seeking to build relations with GP clinics for referral which is the whole point of this qualification. Now that CIMSPA are supporting the recognition of this role maybe seek their advice, help?</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Simply stopping training to let the ‘injury’ subside isn’t enough. We need to rebuild our clients\' movement ability and confidence in moving safely and with special techniques.</span> <span style=\"font-weight: 400;\">A perfect example of S.M.A.R.T goal setting here would be NOT smashing a client to the point of puking. It is vital that we consider the capacity for load with all our training programmes not matter what the level or ability.</span> <span style=\"font-weight: 400;\">So from that first induction, we should be using compulsory preparation techniques and assessment tools with our S.M.A.R.T goals for confidence, safety and success.</span>  </p>\n<p><span style=\"font-weight: 400;\">So remember this tick list:</span></p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Does the consultation bring up anything of concern?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Who is the best person to deal with that?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If you continue are you staying within your remit?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">How do you know?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What tests can YOU do?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Could you gain more skills to help with identifying causes?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Can you forge relations with a multi diciplinary team?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Are you demonstrating a duty of care?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Is the clients\' description of ‘weak’, ‘injury’ or ‘pain’ ambiguous?</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What questions could you ask to find out?</span></li>\n</ul>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">What an amazing world it would be if we ALL had a great referral network that enabled us to support our clients and offer a duty of care that is most appropriate for their needs.</span> <span style=\"font-weight: 400;\">It is my belief that a very large portion of pain and ‘injury’ is actually remedied with the simplest intervention fit pros can provide - exercise!</span> <span style=\"font-weight: 400;\">Yet it takes a confident professional to refer their client away to someone else.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">It is also vital that we always remember that... </span>  </p>\n<p><i><span style=\"font-weight: 400;\">WE DON’T KNOW WHAT WE DON’T KNOW</span></i>  </p>\n<p><span style=\"font-weight: 400;\">So having a second, third, fourth opinion is not only vital, helpful and fascinating in terms of what we can learn from others views but also it increases the confidence of everyone involved. </span>    </p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Is It Actually An Injury? Who Should You Send Your Client To, To Get It Fixed?','','inherit','closed','closed','','15169-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',15169,'https://biomechanicseducation.com/?p=38708',0,'revision','',0),
(38709,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<h2><b>What Does The Term \'Weak\' Mean Anyway?</b>  </h2>\n<p><span style=\"font-weight: 400;\">In our industry we are taught that if something is weak we should strengthen it, right?</span>   <span style=\"font-weight: 400;\">Yet here we discuss the true definitions of weak and the term injury and maybe we shouldn’t take these words too literally.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">First we should consider what is CAUSING the apparent ‘weakness’?</span> <span style=\"font-weight: 400;\">Because often weakness doesn’t want strength work immediately. It may require some preparation first, to enable its capacity for strength work and improve the effectiveness of the strength training. </span>  </p>\n<p><span style=\"font-weight: 400;\">This can make both subtle and huge differences in terms of how our clients perform and feel. </span>  </p>\n<h2> </h2>\n<h2><b>But How Do We Know What Is Causing The ‘Weakness’? </b>  </h2>\n<p><span style=\"font-weight: 400;\">Let me let you into a secret that altered my whole view of the complexities of the human body and improved my confidence and coaching model in application…..</span>   <span style=\"font-weight: 400;\">...no one </span><i><span style=\"font-weight: 400;\">knows!</span></i>  </p>\n<p><span style=\"font-weight: 400;\">HAHAHAHAHA Yes its true NO ONE </span><span style=\"font-weight: 400;\">KNOWS!!</span>  </p>\n<p><span style=\"font-weight: 400;\">At least not until they TRY something and see a change in performance of movement or strength. (<a href=\"https://www.biomechanicseducation.com/ever-heard-of-occams-razor/\" target=\"_blank\" rel=\"noopener noreferrer\">see Occam’s Razor Blog</a>) </span>  </p>\n<p><span style=\"font-weight: 400;\">Ok bear with me and let me explain…</span>  </p>\n<p><span style=\"font-weight: 400;\">We can use our FMS screens or biomechanics tests or sit and reach or 1 Rep Max BUT these only identify WHAT and we want to know WHY, right?</span>  </p>\n<p><span style=\"font-weight: 400;\">Remember back while learning your level 2 &amp; level 3 qualifications and we were taught generic stuff like:</span>  </p>\n<ul>\n<li><i><span style=\"font-weight: 400;\">If it\'s short, lengthen it</span></i></li>\n<li><i><span style=\"font-weight: 400;\">If it\'s weak strengthen it</span></i></li>\n<li><i><span style=\"font-weight: 400;\">Do squats for legs </span></i></li>\n<li><i><span style=\"font-weight: 400;\">Bench for chest </span></i></li>\n<li><i><span style=\"font-weight: 400;\">Hamstrings start at the tibia and finish at the ischial tuberosity </span></i>  </li>\n</ul>\n<p><span style=\"font-weight: 400;\">Do you also remember any of my past blogs that encouraged you to challenge everything?</span>  </p>\n<p><span style=\"font-weight: 400;\">Ok well in the education world (amongst other environments) it is recognised that if you are not ready to receive information, for whatever reason, its a tough deal comprehending and maybe, therefore, understanding complex subjects like </span><i><span style=\"font-weight: 400;\">how the body works.</span></i>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">At the beginning of every workshop/lecture/course or day of delivery, I will always ask my group </span>  </p>\n<p><span style=\"font-weight: 400;\">‘</span><i><span style=\"font-weight: 400;\">Why are you here? What is it you want to gain?</span></i><span style=\"font-weight: 400;\">”</span>  </p>\n<p><span style=\"font-weight: 400;\">The most common response is….</span>   <i><span style=\"font-weight: 400;\">‘I want a deeper understanding of how the body works</span></i><span style=\"font-weight: 400;\">’.</span>  </p>\n<p><span style=\"font-weight: 400;\">Then we re-learn L2/3 anatomy and vocabulary BUT we add in the concept of challenging what we </span><i><span style=\"font-weight: 400;\">heard</span></i><span style=\"font-weight: 400;\"> the first time.  </span>  </p>\n<p>&nbsp;</p>\n<h3><b>What Am I Getting At?</b>  </h3>\n<p><span style=\"font-weight: 400;\">Ok lets explore layered learning here and give you a better understanding of what I mean.</span> <span style=\"font-weight: 400;\">At L2/3 when we hear the term ‘weak’ we </span><i><span style=\"font-weight: 400;\">hear</span></i><span style=\"font-weight: 400;\"> that it needs strengthening. </span></p>\n<p><span style=\"font-weight: 400;\">However, when we get out there into the world of actually working with real bodies we realise this doesn\'t always work. We might also wonder if something else is going on… right? So let’s consider what the term ‘weak’ actually means in relation to the human body….</span>  </p>\n<p><span style=\"font-weight: 400;\">Definition from the internet…</span>  </p>\n<p>&nbsp;</p>\n<p><b>Weak:</b> <i><span style=\"font-weight: 400;\">lacking the power to perform physically demanding tasks; having little physical strength or energy</span></i> <span style=\"font-weight: 400;\">frail</span><span style=\"font-weight: 400;\">, </span><span style=\"font-weight: 400;\">feeble</span><span style=\"font-weight: 400;\">, </span><span style=\"font-weight: 400;\">puny</span><span style=\"font-weight: 400;\">, </span><span style=\"font-weight: 400;\">fragile</span><span style=\"font-weight: 400;\">, </span><span style=\"font-weight: 400;\">delicate</span><span style=\"font-weight: 400;\">, </span><span style=\"font-weight: 400;\">weakly</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Now let us consider some of the intrinsic things that can result in our client’s </span><i><span style=\"font-weight: 400;\">appearing </span></i><span style=\"font-weight: 400;\">‘weak’ in the realms of our specific remit..?</span></p>\n<ul>\n<li><span style=\"font-weight: 400;\">Tight Muscle</span></li>\n<li><span style=\"font-weight: 400;\">Inhibited Muscle</span></li>\n<li><span style=\"font-weight: 400;\">Subclinical Muscle Spasm</span></li>\n<li><span style=\"font-weight: 400;\">Stiff Joint</span></li>\n<li><span style=\"font-weight: 400;\">Lax Joint</span></li>\n<li><span style=\"font-weight: 400;\">Tethered Nerve</span></li>\n</ul>\n<p><span style=\"font-weight: 400;\">How many of the above require ‘strength’ training to address them? None of them!</span>  </p>\n<p><span style=\"font-weight: 400;\">If it’s tight, the muscle cannot contract in the way it’s supposed to. So </span><i><span style=\"font-weight: 400;\">appears</span></i><span style=\"font-weight: 400;\"> weak.</span>  </p>\n<p><span style=\"font-weight: 400;\">If there is a subclinical muscle spasm it has </span><i><span style=\"font-weight: 400;\">forgotten</span></i><span style=\"font-weight: 400;\"> how to fully contract and relax and so </span><i><span style=\"font-weight: 400;\">appears</span></i><span style=\"font-weight: 400;\"> weak.</span>  </p>\n<p><span style=\"font-weight: 400;\">If the muscle cannot contract properly, then attempting to strengthen it will have limited or zero effect.</span>  </p>\n<p><span style=\"font-weight: 400;\">Think of your client who has ‘weak glutes’, and yet no matter how much strengthening you do, the glutes don’t seem to improve.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Once you know what’s causing the glutes to be ‘weak’ and you address that, the glutes suddenly, as if by magic, start working. </span></p>\n<p><span style=\"font-weight: 400;\">Chances are if they haven’t been working for a while, they will need strengthening but at least now they can actually be strengthened.</span>  </p>\n<p><span style=\"font-weight: 400;\">But it’s important that you as the coach know and understand the WHY, behind your clients\' movement issues. Then, and only then, can you truly take their results to the next level.</span>  </p>\n<p><span style=\"font-weight: 400;\">Of course strength training is often ultimately the goal for a PT programme. However, there is often a preparation period to improve the chances of that strength work due to the ‘state’ many clients come to us in. </span>  </p>\n<p><span style=\"font-weight: 400;\">Once their body is prepared THEN strength work is likely to a). Be more effective b). Reduce risk in the future </span>  </p>\n<p><span style=\"font-weight: 400;\">Ok so shall we challenge other commonly used and possibly ambiguous terms that we are taught at L2/3 but should probably challenge in application. </span>   <span style=\"font-weight: 400;\">So the real question is HOW, how do we test for those things I mentioned?</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Well there are a whole series of screens that we teach on our 2 day pelvic biomechanics workshop. So I would obviously highly encourage you to jump on that, and if you would like to find out more, <a href=\"https://www.biomechanicseducation.com/pelvic-biomechanics-workshops/\" target=\"_blank\" rel=\"noopener noreferrer\">then just click here and get in touch.</a> In fact here are the upcoming dates:</span></p>\n<p>&nbsp;</p>\n<p><b>Scotland Aug 2nd/3rd/4th Pelvic &amp; Spine Biomechanics Workshop</b></p>\n<p><b>Nottingham Aug 10th/11th Pelvic Biomechanics Workshop</b></p>\n<p><b>London Aug 29th/30th Pelvic Biomechanics Workshop</b>    </p>\n<p>&nbsp;</p>\n<h3>Start With Project Squat</h3>\n<p><span style=\"font-weight: 400;\">If you aren’t ready for that straight away, <a href=\"https://biomechanicseducation.clickfunnels.com/project-squat\" target=\"_blank\" rel=\"noopener noreferrer\">then check out Project Squat, just click here. It’s a FREE series</a>, all based around the squat, teaching you some of the screens and exercises we teach on the diploma. </span>  </p>\n<p>&nbsp;</p>\n<h3>Next Week - Injury</h3>\n<p><span style=\"font-weight: 400;\">Next week I am going to talk to you about another common misunderstanding that is sooooooo important for us as exercise professionals… Injury.</span>   <span style=\"font-weight: 400;\">So make sure you come back next week to see that one.</span>  </p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Why Strengthening Might Not Be The Solution To Your Clients “Weak” Glutes... Or Weak Anything...','','inherit','closed','closed','','14845-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',14845,'https://biomechanicseducation.com/?p=38709',0,'revision','',0),
(38710,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">Over the last 12 months I have been exploring and researching online education vs face to face in relation to the Biomechanics Education programmes. Online education is something I am asked about on a daily basis both nationally and internationally. </span>  </p>\n<p><span style=\"font-weight: 400;\">It has challenged me to struggle between my ‘commercial head’ and my passion driven bias towards actually being face to face in a classroom. </span>   <span style=\"font-weight: 400;\">With the evolution of technology and the fact, we are all leading busier lifestyles crammed with ‘things to do’ we are seeing a huge increase in the demand for accessing information online. </span>  </p>\n<p><span style=\"font-weight: 400;\">There are clearly pros and cons to this platform of information delivery and it’s obviously got some benefits over accessing information face to face like the ‘old fashioned’ way at libraries or colleges for example. However, my question is this…….is it diluting quality? and specifically in the delivery of the </span><b>education of practical skills like Personal Training</b><span style=\"font-weight: 400;\">?  </span></p>\n<p><span style=\"font-weight: 400;\">Now obviously times are changing and us old folk need to keep up with modern culture…..but is it at a cost?</span></p>\n<p><span style=\"font-weight: 400;\">In this particular Juicemail I want to ask YOU, the readers, to think about this; When it comes to face to face education vs online while learning practical skills specifically, what do YOU feel are the pros and cons of each AND is online movement education diluting quality in your opinion?</span>  </p>\n<p>&nbsp;</p>\n<h3><b>My Thoughts On The Online vs Face To Face Discussion</b></h3>\n<p><span style=\"font-weight: 400;\">Here I will look at examples of both, where they work and where they don\'t work based on my research and experience</span> <span style=\"font-weight: 400;\">Now to be clear… when I talk about Face to Face (F2F), I mean physically in a room with a teacher. </span> <span style=\"font-weight: 400;\">When I talk about “online training” (OT) I am referring to courses that are accessed online.</span>  </p>\n<h3><b>Online Learning Pros</b></h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Usually cheaper</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Easier to access</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Convenient</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Set your own pace taking breaks anytime </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">More easily accessible for learners with special requirements </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Offers visual (video and images) and written information</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No peer pressure </span></li>\n</ul>\n<h3><b>Online Learning Cons</b></h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Less personal </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No immediate feedback </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Can\'t get immediate answers/help</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lack having physical experience</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lacks judgment of tutor to offer individualised training </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lack of diversity / professional discussion </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Practical correction unavailable </span></li>\n</ul>\n<h3><b>Face To Face Learning Pros</b></h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Interactive and personal </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sense of camaraderie</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Human connection </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Experiencial, more memorable meaning more chance of retaining information</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Change of scene can be good </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Different points of view </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Immediate feedback from the tutor</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Empathetic teaching </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Networking with peers </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Great for questions on physical techniques / practical application </span></li>\n</ul>\n<h3><b>Face To Face Learning Cons</b></h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cost is usually higher</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Travel and accommodation costs </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Time away for paid work / family</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Possibility of feeling judged </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Possible peer pressure </span></li>\n</ul>\n<h3><b>So How Do We Decide?</b></h3>\n<p><span style=\"font-weight: 400;\">Well, I think we each have a personal responsibility to ensure our own education is of a quality that enables us to provide/deliver an appropriate and insurable duty of care. One issue I have here is </span>  </p>\n<p><i><span style=\"font-weight: 400;\">You Don’t Know What You Don’t Know!</span></i>  </p>\n<p><span style=\"font-weight: 400;\">So research is hugely important and my guidance when asked is generally </span><i><span style=\"font-weight: 400;\">“you will get what you pay for</span></i><span style=\"font-weight: 400;\">” however there are some charlatans out there so, once again...do your research. </span>  </p>\n<h3><b>What Does The Research Say?</b>  </h3>\n<p><span style=\"font-weight: 400;\">Well, there are a lot of studies (see references) on the F2F Vs OT debate but when you whittle it down there is a clear response that a blend of BOTH is shown to be most effective. </span>  </p>\n<p><span style=\"font-weight: 400;\">Now personally I do pay for online education for all of the ‘pro’ reasons listed above. So while I prefer F2F education experiences I also believe that once we have a good quality base of education we can then apply our learning disciplines to easier to access platforms. </span></p>\n<p><span style=\"font-weight: 400;\">In all honesty, I am very biased towards F2F education certainly for gaining practical ‘qualifications’ BUT I am also practicing what I preach in terms of challenging my bias.</span>   <span style=\"font-weight: 400;\">So let me now ask you a question….</span>  </p>\n<h3><b>What Would YOU Do?</b></h3>\n<p><span style=\"font-weight: 400;\">…….. if YOU needed to employ yourself a coach, trainer, therapist, PT, doctor how would you feel about being seen by a professional who had gained their practical qualification/s online with no F2F training?</span>  </p>\n<p><span style=\"font-weight: 400;\">Of the above professions, I believe ONLY the Personal Training skill set can be accessed purely online.</span>  </p>\n<p><span style=\"font-weight: 400;\">Why is this?</span>  </p>\n<p><span style=\"font-weight: 400;\">Would you confess to being qualified purely online? If not why not?</span>  </p>\n<p><span style=\"font-weight: 400;\">Is there a problem with it?</span>  </p>\n<p><span style=\"font-weight: 400;\">We can get coached online, so why not educated?</span>  </p>\n<p><span style=\"font-weight: 400;\">How do you feel about online coaching?</span>  </p>\n<h3><b>Education &amp; Learning / Bad &amp; Good</b></h3>\n<p><span style=\"font-weight: 400;\">I have been involved in education and learning for 46 yrs, both as a learner, a teacher and also a teacher of teachers. Having had some incredibly life-changing bad F2F experiences I completely understand how people can be put off. Also, we hear so much about kids having bad experiences at school it does make you wonder. </span>  </p>\n<p><span style=\"font-weight: 400;\">However, my experiences gave me a huge passion for creating the best learner experiences I can for others. My Master Trainer team are taken through an apprenticeship that requires a particular standard of delivery with an inclusive focus that, I believe and the feedback suggests, we have gained a reputation for.</span>  </p>\n<p><span style=\"font-weight: 400;\">The inclusive and diverse nature of fantastic F2F education experiences cannot be denied and is still shown to be </span><i><span style=\"font-weight: 400;\">one of</span></i><span style=\"font-weight: 400;\"> the most successful ways to gain knowledge and skills. Sadly the research doesn’t seem to be up to date enough to provide evidence in terms of the very latest technology trends and also doesn’t seem to take into account the subject matter. </span>  </p>\n<p><span style=\"font-weight: 400;\">The ‘experience’ of F2F for learning, at least initially in my opinion, is still vital for becoming ‘qualified’ in a very practical skill set like being an exercise professional in some form.</span>  </p>\n<h3><b>When Is Online Movement Education OK? My Opinion…</b></h3>\n<p><span style=\"font-weight: 400;\">Look I am a people person, I love forging relationships, being with people, looking in their eyes, feeling their emotions and basing the moment on that. Since online there is less chemistry. </span> <span style=\"font-weight: 400;\">BUT </span> <span style=\"font-weight: 400;\">I also accept that others are NOT like me.</span>  </p>\n<p><span style=\"font-weight: 400;\">In my opinion, when OT is an upskill or CPD as an additional resource or a taster it is a brilliant compliment to a F2F qualification. </span>  </p>\n<p><span style=\"font-weight: 400;\">Here at the Biomechanics Education Academy, we offer BOTH F2F and OT through our various platforms to get our message out there BUT I am super keen to hear your views, so</span><span style=\"font-weight: 400;\"> leave a comment below and tell me what your thoughts are on F2F Vs OT.</span>  </p>\n<p><span style=\"font-weight: 400;\">Also, I just want to add, that I LOVE the fact we are having this discussion because it means people are committed to learning and continued development. </span> <span style=\"font-weight: 400;\">Ultimately as professionals, we should always be taking our skills to the next level, and as humans, our minds LOVE progression. </span> <span style=\"font-weight: 400;\">So whether your learning online or face to face I am delighted to know that you are committed to learning!</span>  </p>\n<h2>References</h2>\n<p>Alsaaty, F., Carter, E., Abrahams, D. and Alshameri, F., 2016. Traditional Versus Online Learning in Institutions of Higher Education: Minority Business Students’ Perceptions. <i>Business and Management Research</i>, 5(2).</p>\n<p>Ananga, P. and Biney, I., 2021. COMPARING FACE-TO-FACE AND ONLINE TEACHING AND LEARNING IN HIGHER EDUCATION. <i>MIER Journal of Educational Studies Trends &amp; Practices</i>, pp.165-179.</p>\n<p>Elucidat. 2022. <i>Online learning vs face to face learning | Elucidat</i>. [online] Available at: &lt;https://www.elucidat.com/blog/online-learning-vs-face-to-face-learning/&gt; [Accessed 18 June 2019].</p>\n<p>Keis, O., Grab, C., Schneider, A. and Öchsner, W., 2017. Online or face-to-face instruction? A qualitative study on the electrocardiogram course at the University of Ulm to examine why students choose a particular format. <i>BMC Medical Education</i>, 17(1).</p>\n<p>Keramidas, C., 2012. Are Undergraduate Students Ready for Online Learning? A Comparison of Online and Face-to-Face Sections of a Course. <i>Rural Special Education Quarterly</i>, 31(4), pp.25-32.</p>\n<p>Khazan, O., 2022. <i>The Myth of ‘Learning Styles’</i>. [online] The Atlantic. Available at: &lt;https://www.theatlantic.com/science/archive/2018/04/the-myth-of-learning-styles/557687/&gt; [Accessed 18 June 2019].</p>\n<p>Szeto, E., 2014. A Comparison of Online/Face-to-face Students’ and Instructor\'s Experiences: Examining Blended Synchronous Learning Effects. <i>Procedia - Social and Behavioral Sciences</i>, 116, pp.4250-4254.</p>\n<p>Voxy. 2022. <i>Research review: Online versus face-to-face learning outcomes</i>. [online] Available at: &lt;https://voxy.com/blog/2017/12/research-review-online-versus-face-face-learning-outcomes/&gt; [Accessed 18 June 2019].</p>\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Online Learning Versus Face To Face Education In The Fitness Industry. Which Is Better?','','inherit','closed','closed','','14576-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',14576,'https://biomechanicseducation.com/?p=38710',0,'revision','',0),
(38711,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">Whether you work with the general public or athletes there are some great exercises to consider for all demographics. I will explain what the hip hitch is and when we might add it into their training. Then we will explore what it looks like as an exercise, how to know if its needed and then finally we will discuss where it might come in your clients\' programme.</span>  </p>\n<p>&nbsp;</p>\n<h2><b>What Is The Hip Hitch?</b></h2>\n<p><span style=\"font-weight: 400;\">Hip hitching requires at least a couple of joint actions (in its simplest version);</span></p>\n<ol>\n<li><span style=\"font-weight: 400;\">Hip abduction </span></li>\n<li><span style=\"font-weight: 400;\">Spine lateral flexion </span></li>\n</ol>\n<p><b>Try This….</b> <span style=\"font-weight: 400;\">Stand with your weight on the left leg, now lift your right hip upwards. The </span><i><span style=\"font-weight: 400;\">pelvis abducts away from the leg, while the spine bends to the right due to the illium lifting upwards.</span></i> </p>\n<p>&nbsp;</p>\n<p><b>Here is a quick video I put together to show you...</b>  </p>\n<h1> </h1>\n<p>[embed]https://youtu.be/UhuuS6h3R6Q[/embed]</p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Allow me to encourage you to think more about the way we use movements like hip abduction/lateral flexion every day to allow us to design more bespoke training plans….</span>  </p>\n<h2> </h2>\n<h2><b>Why Should We Practice The Hip Hitch?</b></h2>\n<p><span style=\"font-weight: 400;\">Hip hitching is a movement we perform every time we take a step. </span><span style=\"font-weight: 400;\">The hip hitch </span><i><span style=\"font-weight: 400;\">exercise </span></i><span style=\"font-weight: 400;\">can be a valuable addition to our clients exercise programming when we understand how it contributes to movement.</span>  </p>\n<h2> </h2>\n<h2><b>The Anatomy Of The Hip Hitch</b></h2>\n<p><span style=\"font-weight: 400;\">Hip hitching requires 2 joint actions, in simple terms</span> </p>\n<p><span style=\"font-weight: 400;\">The right hip lifts because the spinal lateral flexors lift the ilium </span>  </p>\n<p><span style=\"font-weight: 400;\">The standing hip therefore goes into hip abduction to assist through the frontal plane by abducting the pelvis from the femur.</span></p>\n<p><span style=\"font-weight: 400;\">The prime movers therefore are the r</span><span style=\"font-weight: 400;\">ight side spinal lateral flexors (QL/Obliques etc)</span> <span style=\"font-weight: 400;\">Left hip abductors (glute min/med/TFL etc)</span>  </p>\n<p><span style=\"font-weight: 400;\">So when we consider movement in these terms it can contribute towards our programme design</span></p>\n<p>&nbsp;</p>\n<h2><b>What Happens When We Hip Hitch?</b></h2>\n<p><span style=\"font-weight: 400;\">These ‘co-contractors’ work together each time your foot comes off the floor to take a step</span>   <span style=\"font-weight: 400;\">But, consider these joint actions are occurring synchronously while the hip/knee and ankle flexor/extensors produce sagittal plane actions during walking/running. </span>  </p>\n<p><span style=\"font-weight: 400;\">The frontal plane requires good control while walking/running and so a well function QL, glute minimus, glute medius &amp; TFL are all important stabilisers for</span><span style=\"font-weight: 400;\"> sagittal plane activities.</span>  </p>\n<p>&nbsp;</p>\n<h2><b>How Can We Identify A Problem In The Frontal Plane Stabilisers In Our Personal Training Clients?</b></h2>\n<p><span style=\"font-weight: 400;\">The single leg step up is a way to observe or benchmark what happens to your clients hip level.</span> <span style=\"font-weight: 400;\">As they take a step up onto a box or bench, ensure they do not push of the bottom foot so all their body weight goes through the weight bearing hip. Now watch, or maybe even film, what happens to the PSIS level. Does the free side drop down below the height of the other? Then compare to the other side ….Are they different? Or do they both drop?</span>  </p>\n<p><span style=\"font-weight: 400;\">You may also notice this during unilateral body weight exercises like lunges too.</span></p>\n<p><span style=\"font-weight: 400;\">This could be an indicator that they require improved hip abduction strength and control. This is where techniques like the hip hitch can really help and in fact this can make regular exercise a bit more interesting. </span></p>\n<p>&nbsp;</p>\n<h2><b>Performing The Hip Hitch </b></h2>\n<p><span style=\"font-weight: 400;\">Take one foot off the floor to lift and lower the hip through full range in the frontal plane. Trying to minimise any rotation or excessive movement anywhere else. This can be done standing on a box of some kind so that the ‘free’ leg can hang over the edge and potentially offer more range of motion.</span></p>\n<p>&nbsp;</p>\n<h2><b>More Advanced Hip Hitch Techniques </b></h2>\n<p><span style=\"font-weight: 400;\">To make a regular static lunge more interesting we could add a hip hitch by adding a hip hitch movement into it. Even though both feet are on the floor (or the back foot can be elevated), once your client is in the lunge position, encourage them to allow their back hip to drop (this will likely cause some rotation to occur for some due to our anatomy), then encourage them to deliberately hitch up that back hip. This technique allows more load to be added due to an extra base of support from both feet being on the floor. </span></p>\n<p><span style=\"font-weight: 400;\">You could even add a </span><i><span style=\"font-weight: 400;\">controlled hip hitch to a moving lunge</span></i><span style=\"font-weight: 400;\">!</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So it\'s probably a good addition to your clients\' training programme early on in its most basic form to enable them to get more out of their compound leg training exercises. </span>  </p>\n<p><span style=\"font-weight: 400;\">However, once you feel they are ready you could play around with hip hitching within their programme to both monitor AND exercise those frontal plane stabilisers!   </span>  </p>\n<p>Would you like to learn more....?</p>\n<h2>rachel@biomechanicseducation.com</h2>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>','Why We Should Consider Adding Hip Hitching To Our Clients Programmes','','inherit','closed','closed','','14386-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',14386,'https://biomechanicseducation.com/?p=38711',0,'revision','',0),
(38712,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">The other day I told you about how after not being able to improve my running time at all for months and months, I then started a new programme and knocked 10 minutes off my half marathon time. All by walking in my training instead of running.</span></p>\n<p><span style=\"font-weight: 400;\">Then we also looked at how this would affect your general client who wants to be healthier and perhaps lose a few pounds of fat.</span> <span style=\"font-weight: 400;\">If you missed that one, definitely go back there before reading this one, <a href=\"https://www.biomechanicseducation.com/how-i-knocked-10-minutes-off-my-half-marathon-time-in-just-4-weeks/\" target=\"_blank\" rel=\"noopener noreferrer\">just click here to go and check it out now.</a></span>  </p>\n<p><span style=\"font-weight: 400;\">Today I am going to show you the 6 steps you need to implement to improve your client’s metabolic profile and hopefully help them get even better results, whether its being able to improve their running, lose a few pounds, and/or have more energy.</span></p>\n<p><span style=\"font-weight: 400;\">So let’s talk about Dr Phili Maffetone….</span>  </p>\n<h2> </h2>\n<h2><b>The Maffetone Method (MAF Method)</b></h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https://philmaffetone.com\" target=\"_blank\" rel=\"noopener noreferrer\">Dr Philip Maffetone</a> wrote a book called the Maffetone Method in 2000. It explains the science and how to train a for a more efficient and healthy metabolic profile using your aerobic and anaerobic systems in a certain way. Just like you would train your muscles in a certain way, 5 days a week working 1 body part per session for example, here we will look at Maffetone’s recommendations for training your cardiovascular system. </span>  </p>\n<h2> </h2>\n<h2><b>6 Steps To Improving Your Client’s Metabolic Profile </b></h2>\n<p><span style=\"font-weight: 400;\">Maffetone obviously goes into far more detail in his book however I will simplify this and share with you 6 steps to consider.</span></p>\n<p><span style=\"font-weight: 400;\">Step 1 - Build Your Client’s Aerobic Base - Why &amp; How? </span></p>\n<p><span style=\"font-weight: 400;\">Step 2 - Developing Your Client’s Anaerobic System - Why &amp; How? </span></p>\n<p><span style=\"font-weight: 400;\">Step 3 - The 180 Formula - What is it? How do I calculate my clients?</span></p>\n<p><span style=\"font-weight: 400;\">Step 4 - The MAF Test - What is it? How do I use it for my client?</span></p>\n<p><span style=\"font-weight: 400;\">Step 5 - Write A Plan - Always a good idea right? </span></p>\n<p><span style=\"font-weight: 400;\">Step 6 - Taking Benchmarks - Using a HR monitor and/ or RPE</span>  </p>\n<h2> </h2>\n<h2><b>Step 1 - Build Your Client’s Aerobic Base - Why &amp; How? </b></h2>\n<p><span style=\"font-weight: 400;\">A big missing part of most peoples metabolic profile is their </span><i><span style=\"font-weight: 400;\">aerobic base. </span></i><span style=\"font-weight: 400;\">It was the part I was missing back in 2006 when Simon tested my metabolic system AND the reason for him recommending that I walk instead of run for a few weeks. The idea behind this being to condition my fat zone, my lower HR and therefore my aerobic function.</span></p>\n<p><span style=\"font-weight: 400;\">After doing this I was eventually able to run and utilise this energy source because I had developed my bodies ability to tap into it. This also resulted in a low of body fat, being able to run faster without my HR going as high as it had previously. </span>  </p>\n<h3><b>Health Benefits Of Building Your Aerobic Base</b></h3>\n<p><span style=\"font-weight: 400;\">Maffetone explains the health benefits in physiological terms... </span>  </p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aerobic muscle fibres are very resistant to injury. It is more commonly anaerobic muscle fibres that are damaged.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Joint support comes from aerobic fibres.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Better aerobic development = less risk of dehydration</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fast burn takes place in aerobic fibres  </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aerobic muscles provide endurance for all physical activities not just sport</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aerobic speed - the ability to work harder/faster with the same or less energy can develop</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aerobic development improves circulation &amp; cardiovascular (CV) function</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Increase blood circulation helps nearby anaerobic muscles fibres work better or additional power is required</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Antioxidant activity takes place in aerobic muscles - necessary for optimal health </span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High levels of aerobic function almost assure you won’t ‘overtrain’ </span></li>\n</ul>\n<p><b><i>Overtraining</i></b><i><span style=\"font-weight: 400;\"> occurs when an athlete performs more training than his or her body can recover from. Eventually, this leads to a decline in performance. </span></i><span style=\"font-weight: 400;\">(</span><a href=\"https://www.stanfordchildrens.org/en/service/sports-medicine/conditions/overtraining-burnout\"><span style=\"font-weight: 400;\">https://www.stanfordchildrens.org/en/service/sports-medicine/conditions/overtraining-burnout</span></a><span style=\"font-weight: 400;\">  )</span>  </p>\n<h2> </h2>\n<h2><b>Step 2 - Developing Your Client’s Anaerobic System - How? </b></h2>\n<p><span style=\"font-weight: 400;\">Ok, so how do we develop our clients aerobic base?</span> <span style=\"font-weight: 400;\">Well, we need to take measurements of Maximum HR and body fat (BF) as benchmarks to understand if someone is utilising their aerobic energy system and burning, or using, their fat source.</span>  </p>\n<p><span style=\"font-weight: 400;\">This a key reason why we, as personal trainers, are taught how to take body fat measurements. Not for simply for aesthetics but BF is a good indicator of how healthy you are in terms of using your stored energy. See Step 6 for the simplest measurement for BF.</span>  </p>\n<p>&nbsp;</p>\n<h3><b>Building Your Client’s Base</b></h3>\n<p><span style=\"font-weight: 400;\">Exercising above a certain HR is anaerobic and below that HR is aerobic. What we want to learn is; </span>   <i><span style=\"font-weight: 400;\">“Are you training your body to burn more fat or sugar?”</span></i>  </p>\n<p><span style=\"font-weight: 400;\">Counting the calories you burn doesn\'t tell you which calories you are burning, ie fat or sugar. So what we need is a calculation that determines how, using our HR, for example, we can be more accurate with understanding which training zone we are in during our training. </span>  </p>\n<h2> </h2>\n<h2><b>Step 3 - The 180 Formula - What is it? How do I calculate my clients?</b></h2>\n<p><span style=\"font-weight: 400;\">Also during your personal training course, I am confident you will have come across the 220 less your age as a measurement for max HR, right? Well, Maffetone developed in the 1980’s, which he found to be a far more accurate formula. Maffetone states “</span><i><span style=\"font-weight: 400;\">The 180 Formula is based on each individual\'s general health and fitness level and was derived from clinical trials and from gas analyser results”. </span></i>  </p>\n<p><span style=\"font-weight: 400;\">The 180 Formula takes into account stresses and contributing factors to the elevating or lowering of the training HR. </span>   <i><span style=\"font-weight: 400;\">“The regular 220 model relies on estimated max HR and training to a % of that based on subjective evidence.” </span></i><span style=\"font-weight: 400;\">Maffetone states. He explains that only 1 in 3 actually fit into this equation. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">The 180 Formula works like this:</span></p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Subtract your client’s age from 180</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Then modify the number by selecting the category that best matches their health and fitness profile:</span></li>\n</ul>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If they are recovering from a major illness (heart disease, an operation, hospital stay) or if they are on any medication, subtract an </span><span style=\"font-weight: 400;\">additional 10</span><span style=\"font-weight: 400;\">.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If they haven’t exercised before, have exercised irregularly, exercising with an injury, have regressed in competition, get more than 2 colds or cases or flu per year, have allergies or asthma, subtract an </span><span style=\"font-weight: 400;\">additional 5</span><span style=\"font-weight: 400;\">.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If they have exercised regularly (4-5 times weekly) for up to 2 years without any of the above.</span><span style=\"font-weight: 400;\"> Just use 180-age.</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If they are a competitive athlete and have been training for more than 2 years without any of the above and made progress in competition without injury. </span><span style=\"font-weight: 400;\">Add 5.</span></li>\n</ol>\n<p><span style=\"font-weight: 400;\">If unsure between 2 categories use the lower score. Example, a 30yr old client who hasn’t exercised before then your maximum HR would be;</span>  </p>\n<p><span style=\"font-weight: 400;\">180 - 30 - 5 = 145</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Now you have their maximum HR we can start to calculate ranges. 10 beats below their max would be aerobic - ie max HR is 145 their aerobic training zone would be 135-145.</span>  </p>\n<p><span style=\"font-weight: 400;\">Please note when first using this method there is a good chance your client will find training in this zone feels very easy. This could indicate that they have been overtraining. Over time as their aerobic system improves, they will have to work harder to maintain the same HR. So don’t panic, the metabolic system is dynamic to their present training/lifestyle and can be developed and they will need to go faster to achieve the same rate of perceived exertion or RPE. It\'s down to use to advise and educate.</span>  </p>\n<p>&nbsp;</p>\n<h2><b>Step 4 - The MAF Test - What is it? How do I use it for my client?</b></h2>\n<p><span style=\"font-weight: 400;\">The Maximum Aerobic Function or MAF Test is to simply choose a running, cycle route, treadmill (pretty much a cardiovascular training that you can measure and time). Then for the example let’s say your clients chosen MAF test is a 2 mile run around the village, run that measured distance, to time and measure their HR during it. The idea is each time they perform the MAF test, say every 4 weeks (recommended), you always time it and measure their HR. The goal would be to gradually do the same route quicker at the same HR. </span> <span style=\"font-weight: 400;\">Another way to use the MAF test might be to cycle a 30-minute route at their max HR (after an easy cycling warm-up) then ideally the time to complete the route should decrease. </span>  </p>\n<p>&nbsp;</p>\n<h2><b>Step 5 - Write A Plan - Always a good idea right? </b></h2>\n<p><span style=\"font-weight: 400;\">Take your client\'s waist to hip ratio, monitor their resting HR, calculate their maximum HR, design a periodised plan of building their aerobic base first over several weeks, re-monitor/measure then adjust accordingly. Re-assess and re-evaluate, adjust and repeat.</span>  </p>\n<p>&nbsp;</p>\n<h2><b>Step 6 - Taking Benchmarks - Using a HR monitor and/ or RPE</b></h2>\n<p><span style=\"font-weight: 400;\">Now I am sure many of you will have fat callipers but here we will be using waist to hip ratio since it\'s very simple and yet offers more information about whether your client’s body fat content is heavily influenced by diet. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">Waist to hip ratio = waist measurement divided by hip measurement </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">A ratio above 0.9 in men or 0.8 in women may indicate a significant proportion of body fat comes from excess carbohydrates, especially refined.</span> <span style=\"font-weight: 400;\">Now if you want to tap into nutritional subjects please go to the experts at BTN Academy, where they run course and train nutrition coaches to advise you far more bespoke than I can in this blog. </span>   <span style=\"font-weight: 400;\">However, most importantly the waist-hip ratio is useful for evaluating whether your client’s aerobic system is developing properly. Again once every 4 weeks take this measurement to analyse your clients\' results.</span>  </p>\n<h3> </h3>\n<h3><b>Summary </b></h3>\n<p><span style=\"font-weight: 400;\">So to summarise, with the industry obsessed with HIIIT, intervals, sweat and endorphins, it is really our job to ensure our clients aren’t, in fact, STORING body fat due to ‘overtraining’. </span> <span style=\"font-weight: 400;\">Let’s educate and support them in learning how to test and measure results with a method, that might surprise them but, that we can convince them to try because they trust us.   </span></p>\n<p><span style=\"font-weight: 400;\">Try out these 6 steps and maybe even <a href=\"https://philmaffetone.com/maf-app/\" target=\"_blank\" rel=\"noopener noreferrer\">download the MAF app, which you can find through his website.</a></span></p>\n<p>&nbsp;</p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\">\n<p>&nbsp;</p>\n<hr /><br /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2 style=\"text-align: center;\">Help Runners Reduce Their Risk Injury &amp; Improve Their Performance</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p style=\"text-align: center;\"><a href=\"https://www.biomechanicseducation.com/product/running-biomechanics-workshops/#tab-description\">Check out the Running Biomechanics Workshop Now - Click here</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13709} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13709\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Running-Biomechanics-Biomechanics-Education-1-1024x512.png\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n</figure>\n</div>','6 Steps To Improving Your Clients Metabolic Profile','','inherit','closed','closed','','14118-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',14118,'https://biomechanicseducation.com/?p=38712',0,'revision','',0),
(38713,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<p><span style=\"font-weight: 400;\">20 years ago I was running a lot and trying to beat my previous times each race. However, I was just training harder not smarter to attempt to increase my speed. What I didn’t realise at the time was how walking could help me run faster!</span></p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">My colleague, Simon Cook (Biomechanics Coach and owner of Seasons Health Club, Beccles), had a Human Lab New Leaf gas analyser that could measure my ‘system’ and tell me how to become more efficient at using energy so I could run faster. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">So I was running a half marathon (13.1miles) personal best (PB) at around 1:42. However, I was almost ‘stuck’ at that pace for some time. No matter how hard I tried to run faster I just couldn’t do it. </span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">My first test with Simon gave a reading that produced a 12 week workout for me based upon my gas analysis reading. This programme wanted me to WALK FOR 4 WEEKS!!!</span>  </p>\n<p><span style=\"font-weight: 400;\">Whaaaaaat?</span></p>\n<p><span style=\"font-weight: 400;\">Oh yes! Walking!</span>  </p>\n<p>&nbsp;</p>\n<h3><b>After My 4 Weeks Of Walking, What Happened?</b></h3>\n<p> <span style=\"font-weight: 400;\">After </span><i><span style=\"font-weight: 400;\">walking for 4 weeks</span></i><span style=\"font-weight: 400;\"> I actually went and ran a 1:30 PB!!</span> <span style=\"font-weight: 400;\">That’s</span><i><span style=\"font-weight: 400;\"> MORE THAN 10 MINUTES FASTER</span></i><span style=\"font-weight: 400;\">….using walking in my training. So how did that happen? How </span><i><span style=\"font-weight: 400;\">can</span></i><span style=\"font-weight: 400;\"> it happen? </span></p>\n<p><span style=\"font-weight: 400;\">This blog will attempt to explain my understanding of how the body uses and converts energy in simple terms so that we can help our client’s to, not only run faster but, also burn more body fat. This process is call Metabolism.</span>  </p>\n<h3> </h3>\n<h3><b>What is Metabolism?</b></h3>\n<p><i><span style=\"font-weight: 400;\">Metabolism is a process. It\'s the way our cells change the food we eat into the energy we need to breathe, move, think and do . . . everything. It keeps us, as it keeps all living things, alive (Rush University Medical Centre).</span></i>  </p>\n<p><span style=\"font-weight: 400;\">Your client’s ‘metabolic profile’ is their body’s ability to perform this process. Why should we care as Personal Trainers? How will it help you train your client?</span>  </p>\n<p><span style=\"font-weight: 400;\">A better understanding of some of the measurements of your clients metabolic profile allow us to better monitor and improve their metabolic performance. The knock on effect of this is a far more effective exercise programme that can actually burn more fat and improve their overall health.</span>  </p>\n<h3> </h3>\n<h3><b>The 2 Energy Systems We Need To Train</b></h3>\n<p><span style=\"font-weight: 400;\">Ok so with some degree of disbelief I knew I had to trust my coach telling me to walk not run, since the science was telling me what I needed to do. So let’s explore the science…</span>  </p>\n<p><span style=\"font-weight: 400;\">To be simplistic we have 2 energy sources - fat and sugar. We all have the ability to use them both but we need to teach the body how because if we don’t use both, then we can store body fat as a result of either source not being used. </span>  </p>\n<p><span style=\"font-weight: 400;\">Put another way, utilising both energy systems creates a more efficient metabolism or fuel burner.</span>  </p>\n<p><span style=\"font-weight: 400;\">So What?</span></p>\n<p><span style=\"font-weight: 400;\">Well what this means is we can train specifically to burn MORE body fat, train more efficiently AND, more often than not, with LESS EFFORT.</span></p>\n<p><span style=\"font-weight: 400;\">The way this works, in my understanding, is that we burn more fat, or utilise our fat source, mostly when our heart rate (HR) is in the lower ‘zones’. This means while your client\'s heart rate is elevated, but not beating overly fast, they will burn more fat.</span></p>\n<p><span style=\"font-weight: 400;\">Then when they raise their HR past a certain point they tip into their sugar source or burn more of their energy from the sugar source. </span>  </p>\n<h3> </h3>\n<h3><b>What This Meant For My Running</b></h3>\n<p><span style=\"font-weight: 400;\">So to put this into a picture for you, which will hopefully help explain it…</span>  </p>\n<p><span style=\"font-weight: 400;\">By walking, I was training my body to move quicker at a lower heart rate. </span>  </p>\n<p><span style=\"font-weight: 400;\">And by the way, when I say walking, I don’t mean a stroll around the park. It was about keeping my heart rate within a certain zone. I was walking at a fast pace. Then overtime to keep the heart rate within that zone it turned into jogging. </span>  </p>\n<p><span style=\"font-weight: 400;\">So that when I began running again, my body was able to stay in that zone, burning fat, which is much more efficient, for a greater length of time. </span>  </p>\n<p><span style=\"font-weight: 400;\">Before, my body would switch to using sugar as the energy source, and there was always going to be a limit to the time I could run. </span></p>\n<p><span style=\"font-weight: 400;\">Now, I could almost save that switch till later in my run and allow me to hit that, in my opinion, amazing personal best. </span>  </p>\n<p><span style=\"font-weight: 400;\">By the way, I really want to stress here, (especially as I know lots of you who read this blog have awesome physiology knowledge) that I am simplifying this as much as I can. Hopefully giving you the kind of language you can use to explain it to your clients. </span>    </p>\n<h3> </h3>\n<h3><b><i>They Aren\'t Shifting Body Fat But Swear They Stopped Eating Cake...</i></b></h3>\n<p><span style=\"font-weight: 400;\">Now you might not be training a whole load of runners. If you are, great. But how does this apply to your general client who is trying to lose a bit of body fat?</span> </p>\n<p><span style=\"font-weight: 400;\">The problem is that in the past we have been conditioned into thinking that working harder burns more </span><i><span style=\"font-weight: 400;\">fat</span></i><span style=\"font-weight: 400;\">. Technically this is incorrect. Working harder actually burns more sugar, that can store as fat if not utilised.</span>   <span style=\"font-weight: 400;\">OR </span>   <span style=\"font-weight: 400;\">If they are training really intensely most of the time they may not be using their fat store efficiently.</span></p>\n<p><span style=\"font-weight: 400;\">So What?</span>  </p>\n<h3> </h3>\n<h3><b><i>Too Much Pain Not Enough Gain...</i></b></h3>\n<p><span style=\"font-weight: 400;\">Well, there is a current trend of high intensity interval training (HIIT) since we all lead these relatively sedentary lifestyles and maybe you read about the study done by </span><span style=\"font-weight: 400;\">Professor Izumi Tabata, the Dean of the College of Sport and Health Science at Ritsumeikan University</span><span style=\"font-weight: 400;\">? His study on the benefits of 4 minutes HIIT training was with Olympic speed skaters in 1996. </span></p>\n<p><span style=\"font-weight: 400;\">However, the context has been marred somewhat over the period since the results of his studies were published - </span><i><span style=\"font-weight: 400;\">SURPRISE SURPRISE! </span></i> <span style=\"font-weight: 400;\">Of course, the industry got wind of being able to get </span><i><span style=\"font-weight: 400;\">MORE RESULTS in LESS TIME!</span></i>  </p>\n<p><span style=\"font-weight: 400;\">OK slow right down, back up and let\'s remember context is key. Before moving on please note the commonly referred to Tabata style training of 20 seconds high intensity you might experience in your local gym or health club isn’t at the same intensity as the original study. This had athletes performing at </span><i><span style=\"font-weight: 400;\">170%VO2 max</span></i><span style=\"font-weight: 400;\"> for 20 seconds with a 10 second rest x 7-8 cycles. Ever tried that intensity? </span>  </p>\n<h2> </h2>\n<h2><b>How Do We Train To Improve The Metabolic Profile?</b></h2>\n<h3><b>Aerobic Vs Anaerobic - What’s The Difference?</b></h3>\n<p><span style=\"font-weight: 400;\">So I feel this is a good time to discuss aerobic Vs anaerobic training since this is going to offer more insight into how we train specifically to improve our metabolic profile.</span>   <span style=\"font-weight: 400;\">So far we have used terms like fat burn and sugar burn to describe the energy systems however to be more technical let’s explore aerobic training and anaerobic training. </span>  </p>\n<p><i><span style=\"font-weight: 400;\">Aerobic training is working the cardiovascular system utilising predominantly slow twitch muscle fibres. It used </span></i><i><span style=\"font-weight: 400;\">during exercise that is sustained so will stimulate and strengthen the heart and lungs, thereby improving the body\'s utilization of oxygen.</span></i>  </p>\n<p><i><span style=\"font-weight: 400;\">Anaerobic training </span></i><i><span style=\"font-weight: 400;\">i</span></i><i><span style=\"font-weight: 400;\">s a physical exercise intense enough to cause lactate to form. It utilises fast twitch muscle fibres and therefore is favoured by athletes in non-endurance sports to promote strength, speed and power also by body builders to build muscle mass. (Maffetone, 2000)</span></i>  </p>\n<p><span style=\"font-weight: 400;\">One of the most important lessons I would like to communicate here is HEALTH. While you may prefer endurance training/sport over power lifting or vica versa, for optimum HEALTH benefits we should probably ALL train BOTH systems. The awesome </span><i><span style=\"font-weight: 400;\">side effect</span></i><span style=\"font-weight: 400;\"> is reduced body fat but MORE IMPORTANTLY there are numerous health benefits to conditioning your metabolic profile and energy systems. </span>  </p>\n<p><span style=\"font-weight: 400;\">So ok you wanna run faster like I did? That’s a great goal to have but remember this style of training goes further than simply offering that as a result. In my world being healthy is far more important than winning the park run or a half marathon.</span>  </p>\n<p>&nbsp;</p>\n<p><span style=\"font-weight: 400;\">In the next post I am going to break down the 6 Steps to improving your clients metabolic profile, it will be out on week, so keep an eye out for it. </span>   <span style=\"font-weight: 400;\">You will be able to take this process and apply it to your clients training straight away.</span>  </p>\n<p>&nbsp;</p>\n<p>&nbsp;</p>\n<hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Help Runners Reduce Their Risk Injury &amp; Improve Their Performance</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/product/running-biomechanics-workshops/#tab-description\">Check out the Running Biomechanics Workshop Now - Click here</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13709} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13709\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Running-Biomechanics-Biomechanics-Education-1-1024x512.png\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>','How I Knocked 10 Minutes Off My Half Marathon Time In Just 4 Weeks','','inherit','closed','closed','','14072-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',14072,'https://biomechanicseducation.com/?p=38713',0,'revision','',0),
(38714,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>We have been discussing great exercises and fundamental movements including walking but this week the topic is running, as promised.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What I thought we would do this week is get the opinion of world leader and mentor to many Biomechanics Coaches amongst others, the very special Mr Martin Haines….. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong><em>Running Biomechanics</em></strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><em>“Run The Way Nature Intended”</em></h3>\n<!-- /wp:heading -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong><em>The Foot</em></strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>The foot is an impressive piece of engineering, not only does it need to function independently as a unit, but it must work with, and accommodate to, all the structures above it. &nbsp;It can do this largely due to the synchronous link between the 3 “separate” systems; Nerve, Muscle, Joint (the Musculo-Skeletal System).</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>The sub talar joint in the foot has an almost infinite axis and very complex articulations, it is one of the keys to the body’s ability to absorb and transfer shock. When the foot hits the ground we experience ground reaction force (shock). This force is partially absorbed by pronation (flattening of the foot) shortly after heel strike and is our protection against these repetitive shocks or loads. &nbsp;Later in the gait cycle, supination (a reforming of the contour of the arch) helps propel us forwards by becoming a more rigid lever. </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong><em>Shock (Ground Reaction Forces/Impact Forces)</em></strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>We have developed the ability to pronate not because we want to be rid of shock but so we can control it. </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Shock is a major player in allowing the legs, pelvis and spine to move properly. This shock could otherwise be explained as a pulse that transmits through the body. &nbsp;The role of the musculo-skeletal system is to dampen that shock by the time it reaches the brain and skull.  </em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Importantly though, this shock helps our myofascial system (the soft tissue links between muscles as well as bone) to work naturally. &nbsp;Shock enables the muscles to stiffen at the right time to allow the fascia to take the brunt of the load using less energy, almost like a spring. </em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>The slower you move the more you have to engage muscles to create that forward momentum, the faster you move the more you run on your ‘springs’. &nbsp;This is facilitated in part by the reflex management of the effect of dampening the shock.  The intricate way the foot/ankle, knees, hips, pelvis and spine manage this is controlled subconsciously by the brain and our reflex systems. &nbsp;</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>While different people require different levels of cushioning for lots of reasons – body weight, impact forces, natural stiffness, running longer distances etc, if we try to control the shock too much, it may present problems.</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong><em>Running</em></strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>There seems to be consensus that we need to heel strike when it comes to walking, the interesting debate starts when we bring speed into the equation as we run. With an increase in speed comes a change in mechanics and an increase in the forces that you might encounter. When we run, we put larger forces through the body and this is something for which the body accommodates. &nbsp;The pulse from the foot to the pelvis must be just enough to engage the leg, pelvic and spinal muscles but not too much that the knee and hip must dissipate the excess load.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>So, the faster you move, the more you naturally go up onto your toes; you would not imagine sprinting on your heels. &nbsp;The questions is; at what speed or in which circumstances should people move up onto their toes?</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>This should be a personal decision. &nbsp;Although ‘decision’ is probably too conscious, it should likely be under subconscious control. &nbsp;Our engine management chip (the brain) can understand at very high speeds what should be happening with our body and how it can react to different loads. &nbsp;If we consciously try to override it, we could compromise that process, potentially causing problems.  </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>When we move up onto our toes will likely be determined by several factors. &nbsp;Speed, our anatomy, any inflexibilities or weakness of our muscles, the terrain we run upon and our shoes. &nbsp;So, to learn a technique that dictates that you should run in a particular way could be a risk as no one system can yet accommodate all these factors and still be personalised to each runner. &nbsp;Let your engine management chip make these decisions for you naturally, based upon factors that we may not even have the ability to measure, never mind have the knowledge or ability to adapt to consciously. </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong><em>Foot Strike</em></strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>There may be certain populations who would suit forefoot running and there may be occasions where rear foot striking is more likely to be beneficial. &nbsp;</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Runners suited to forefoot striking are those who naturally do it without being told to do so or consciously try and do it. Forefoot striking may also be suited to those with very tight or stiff calves and who have a very supinated/high arched foot. &nbsp;</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>However, the vast majority of runners naturally rearfoot strike. &nbsp;Rearfoot striking seems more suited to those who naturally rearfoot strike, without being told to do so. &nbsp;You cannot remove the impact force or shock, all you can do is move it elsewhere which is why rearfoot strikers get more knee load and forefoot strikers, more ankle load </em><em><sup>1,2. &nbsp;</sup></em><em>Impact forces are going to happen, but you may be able divert them from a vulnerable body part for a while.</em><em><sup> </sup></em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>The type of foot strike you adopt is a very personal thing, let your body do what’s natural for it, unless you have specific problems and an expert has assessed you and considered all the factors and you change the way you naturally run for good reason – and then allow for adaptation over time. </em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>It is not logical to look at a Kenyan runner, for example, and seem him or her forefoot strike and assume it’s the right thing for a British runner to do. We run based upon our anatomy and function, which will vary greatly depending on our genetics and the environment we grew up in and trained in. </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>We should be running based upon our current anatomy, terrain and limitations that 21</em><em><sup>st</sup></em><em> century living has imposed upon us. &nbsp;Letting our body make the decision as to how we run is more likely to accommodate to these factors than us consciously changing the way we run, based upon any particular theory or fad.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong><em>Understand How &amp; Why A Runner Moves First</em></strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>If we do not understand why a runner moves in a particular way, we cannot know how to change their technique or indeed whether a technique change will be helpful. If we try to change a gait pattern that is created by a compensating for a restriction in the body, without identifying the restriction and managing it, we are at best being ineffective or at worst causing overload on the restricted or related area and potentially causing harm. </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>The variety of running styles that exist demonstrates the variety of ways the body can compensate for its biomechanical flaws and restrictions. &nbsp;Understand them, and whether to change them, and you’ll likely run more freely with less injuries.</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>Martin Haines</em></strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>Biomechanics Coach and Chartered Physiotherapist</em></strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>It’s Rach again now...</em></strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Off the back of this, we really are super excited to be bringing our BRAND NEW 1 day sports specific Running Biomechanics Workshop into our portfolio. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Due to the demand for more sports specificity (like our really popular Golf Biomechanics Workshop) we are broadening our academy programmes to include this awesome addition….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading -->\n<h2><strong>Running Biomechanics Workshop</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Running is a key activity in many fitness programs, it is after all, one of the most natural of our activities as humans. &nbsp;However, there is increasingly debate about which running style is best. There are more running styles now than ever and it is hard to decide which is best for ourselves or our clients. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The principle of this Running Biomechanics Workshop is that no single running style suits everyone. &nbsp;The purpose of this workshop is to outline the evidence that exists for each running style and to provide simple methods that enable you to decide which is the most likely running technique to suit your client. &nbsp;It also covers which preparation exercises would likely help your client adapt to the method you have chosen.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This one day Running Biomechanics workshop teaches you;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Understanding the mechanics and sequencing of running gaits</li><li>Extrinsically look at different styles or idiosyncrasies and Intrinsically look at what restrictions and dysfunctions can cause them</li><li>Screenings will be discussed as well as key exercise interventions to help prepare your runners for their chosen style</li><li>The correct terminology to approach your local running clubs</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Want to come along? Here are the upcoming dates...</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Friday July 5th Nottingham 10-5pm</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Wednesday Sept 25th Scotland 10-5pm<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/product/running-biomechanics-workshops/#tab-description\">Want to book on? Just click here</a><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Help Runners Reduce Their Risk Injury &amp; Improve Their Performance</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/product/running-biomechanics-workshops/#tab-description\">Check out the Running Biomechanics Workshop Now - Click here</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13709} -->\n<figure class=\"wp-block-image\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Running-Biomechanics-Biomechanics-Education-1-1024x512.png\" alt=\"\" class=\"wp-image-13709\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->','Running Biomechanics - “Run The Way Nature Intended”','','inherit','closed','closed','','13708-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',13708,'https://biomechanicseducation.com/?p=38714',0,'revision','',0),
(38715,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>Walking... I mean literally, if you had to pick just one move to nourish your movement profile, this is it, right!?!?! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When you consider the evolutionary instinct to ‘make life easier’, combined with the evolution of technology you can understand WHY we walk less and less... <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Escalators instead of stairs or hills</li><li>Gyms instead of manual labour, farming etc</li><li>Cars, Buses, Trains, Planes etc</li><li>Phones instead of going to speak to someone</li><li>TV instead of going to the event, gathering</li><li>Shopping trolleys instead of carrying things</li><li>Jobs can commonly be desk bound or static </li><li>The internet removes the need to go search in the library</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Now I could carry on but I think you get the point? Yes the simple act of walking is something our bodies LOVE.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>That pump action from soleus as we plantar flex, pushes blood back up through the body. The impact from the heel strike, up through the body is like a pulse on our bones to keep them strong and dense. The combination of movements occurring at the pelvis and spine are like lotion to the motion. The effects of working our cardiovascular system and increasing the heart rate, as we all know, improve our physical health and reduce risks in many ways. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Still yet I haven’t even started on the benefits of catching some Vitamin D from the sun, breathing fresh air and NOT staring at a screen to reduce fatigue, eye problems and brain fog.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>The Benefits Of Walking</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>When it comes to our clients we often have to ‘sell’ the idea of walking more because they usually don’t appreciate the <em>cumulative effect</em> of walking 20 minutes per day for example or adding 2000 steps to their daily count.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When we suggest this they may exclaim “<em>what’s 20 mins going to do?</em>” as if this won’t make much or any difference to their goal...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We have to convert the benefits from technical to something like this:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you walk for just 20 mins each day and increase your step count by 2000 steps per day<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>You will have more energy</li><li>Feel less fatigued</li><li>Feel more focussed </li><li>Reduce stress</li><li>Increase your confidence</li><li>Feel more positive &nbsp;</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:paragraph -->\n<p><strong>But It Is Such An Effort...</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>….or is it? I mean taking the time to think for a moment...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“should I walk up the stairs and NOT be looking at my phone or should I take the escalator and catch up on Instagram for 60 seconds?”</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>...</em>even I have to be conscious NOT to take the escalators because my body responds to the thinking of ….”...<em>its easier...take the escalator</em>…”<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>THINK about how your body responds to certain situations. I mean take the \'<a rel=\"noreferrer noopener\" aria-label=\"Beyond 90 Challenge (opens in a new tab)\" href=\"https://www.biomechanicseducation.com/are-you-up-to-the-beyond-90-challenge/\" target=\"_blank\">Beyond 90 Challenge</a>\' for example, I was made to feel like I was weird for sitting on my haunches on the bus, at the doctors and various other places where chairs were available. I WAS doing what my body is designed for and yet people actually thought something MUST be wrong with me for choosing NOT to sit down.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now I consciously look for stairs instead of lifts and park at the far edge of the car park but it has to be a more conscious thing because instinct drives me towards a less active option. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Does doing 8,000 steps instead of 5,000 really matter? Why? People think doing a few extra steps isn’t going to make a difference… but they are wrong….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>2,000 steps is a mile, walking…. If you do an extra 2,000 steps a day - that’s 365 miles a year… Doing an extra 365 miles a year would surely make a difference right? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>So What?</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What’s my point? While SIMPLE it’s not EASY to maintain our ancestors volume of physical activity because of our culture and social conditioning. So we have to THINK of ways to teach our clients to move well and move more.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here is the point….get them walk more….it’s surely got to be the simplest place to start!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Looking at all of the health benefits BUT recognising the challenges of our lifestyles and evolutionary instincts, just the act of our clients walking more can have a huge impact. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s been shown over and over again in research that those who burn more NEAT calories (Non Exercise Activity Thermogenesis - Calories burned that aren’t while exercising) are physically healthier. <a rel=\"noreferrer noopener\" aria-label=\"I go into a bit more detail on that topic in this post, click here. (opens in a new tab)\" href=\"https://www.biomechanicseducation.com/rebel-against-the-chair-how-standing-can-dramatically-improve-our-health/\" target=\"_blank\">I go into a bit more detail on that topic in this post, click here.</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>WALKING IS FREE TOO!</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>They don’t even need a gym nor fancy equipment, they can do it between other more static activities and now, thankfully, it is not uncommon to ask someone “<em>How Many Steps</em>?”<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In fact, when my FitBit battery needs charging, I now try to plan it in so I don’t lose too many of my step count!! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>YES IT IS A THING…. in our house anyway...who can get the most steps in a day!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We aim for 10k a day and when we start reaching 15-20k we really feel great! We actually brag about our step counts!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What&nbsp;If&nbsp;They&nbsp;Don\'t&nbsp;Have&nbsp;A&nbsp;FitBit?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If your clients don’t have a FitBit do not despair, iPhones have an app called ‘health’ and there all kinds of step trackers on both iPhone and Android phones.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ok so it may not be as accurate as the FitBit BUT they don’t need accuracy, they need a benchmark and accountability to monitor their progress.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So your clients will KNOW if they move enough or not already, this is just a start. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Look back through the app and at their daily average steps. </li><li>Encourage them to take more steps and when </li><li>Help them to be more conscious about taking them EVERY DAY</li><li>Remind them of those NEAT calories </li><li>Compare today to yesterday </li><li>Set them goals to do more </li><li>Encourage them to get a family member to do the same, maybe with an in-house challenge like mine!</li><li>Educate all your clients and let’s start to change the culture</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>...Take A Moment </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So let’s recognise that even as an active fitness professional for 3 decades, I have to be <em>conscious</em> about keeping moving, I have the natural urge to sit down, take the lift, use the car just like your client...etc BUT less so, the more I <em>practise and condition</em> myself to choose movement over the easy option where possible and sensible. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Being educaTED and educaTING is a big deal for me now. The mission….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“Improve Movement Through Education’</em> <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...is at the very core of what Biomechanics Education is about and I cannot do it alone. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WE NEED YOU!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So if you want to join us in this mission of educating your clients and the nation please email me <a href=\"mailto:rachel@biomechanicseducation.com\">rachel@biomechanicseducation.com</a> to get a <strong><em>10 Day Walk More Plan</em></strong> that you can pass onto your clients.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Now For Those Who Already Walk A Lot</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>OK OK OK OK there is likely to be some of you reading this who are thinking…”<em>I am a pro walker!! I already walk a lot!!”</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well for you guys maybe the next challenge is running? In fact, maybe the next challenge for your clients is to get them running too?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>So Next Week I will be dedicating a whole blog post to <em>Running Biomechanics….with some GREAT NEWS!!!</em></strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:spacer -->\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n<!-- /wp:spacer -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','Walking - THE Most Underestimated Medicine In Modern Culture?','','inherit','closed','closed','','13618-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',13618,'https://biomechanicseducation.com/?p=38715',0,'revision','',0),
(38716,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>The beauty of the ‘Turkish Get Up’ is that it gets you more bang for your buck due to the phases involved in performing a full TGU. It consists of multiple joint actions, planes, movements &amp; still has room for variability with the choice of equipment, should you decide to use any. The TGU is often associated with the kettlebell in particular due to its handle allowing the user to move around the bell easily.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What that means is for a whole body training plan you could quite simply perform this one ‘exercise’ over and over again PLUS it would include some CV due to the multiple muscles being used to move your body/the equipment up and down from the floor.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So the cross over and transfer is great and for those days when you want as much as you can get from a simple no fuss workout, this is a fantastic option.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>What Dan John Says….</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Dan John, S&amp;C coach and author, describes one of the movement tests he invites each client to perform. \"<em>Get down on the floor..then stand back up again.\" </em>This simple drill demonstrates to a keen eye the limitations the client maybe starting out with and is a fundamental part of moving around our environment each day. Each component of moving from standing to lying on the floor and then getting back up shows the specific joint restrictions we may be dealing with prior to any loaded resistance exercise, let alone more dynamic ones.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If we consider the TGU specifically, it is also an excellent model for simply practising getting up &amp; down from the floor! So it could be used as a test or benchmark for monitoring improvement or regression.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do You Need To Practise Getting Up &amp; Down From The Floor?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well I am quite sure most of you have watched someone older than you, maybe a grandparents or maybe even your parents, as their movement capacity declines. Imagine if they fell down and needed to get back up again but literally couldn\'t take their own body weight on their arms or a single leg to get up!?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The TGU fundamentals can be ingrained into our movement profile and keep them, and us from the horror of being stuck on the floor after a fall…. it’s never too late to have this in mind.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Kettlebell Training</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The standards I was taught on a kettlebell workshop gave me some technical training experience of this movement. The programme I learned was designed by <strong><a href=\"https://www.strongfirst.com/about/pavel-tsatsouline/\">Pavel Tsatsouline</a></strong> who is well known for his kettlebell &amp; bodyweight training. I recommend you check out his books…</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.amazon.co.uk/Naked-Warrior-Pavel-Tsatsouline/dp/0938045555/ref=sr_1_1?keywords=Pavel+Tsatsouline&amp;qid=1556470624&amp;s=gateway&amp;sr=8-1\">The Naked Warrior</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.amazon.co.uk/Kettlebell-Simple-Sinister-Pavel-Tsatsouline-ebook/dp/B00GF2HP9G/ref=sr_1_2?keywords=Pavel+Tsatsouline&amp;qid=1556470651&amp;s=gateway&amp;sr=8-2\">Kettlebell Simple &amp; Sinister</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.amazon.co.uk/Enter-Kettlebell-Strength-Secret-Supermen/dp/1942812132/ref=sr_1_3?keywords=Pavel+Tsatsouline&amp;qid=1556470651&amp;s=gateway&amp;sr=8-3 \" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Enter The Kettlebell  (opens in a new tab)\">Enter The Kettlebell </a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However, I must also make a very special mention 2 of my favourite mentors in the kettlebell, <strong>Troy Martin (TM Fitness) &amp; Stephen Aish (The mindset Coaching Academy) ,</strong> since they have also contributed a lot to my understanding of the use and variations of the kettlebell as an awesome training tool. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2> </h2>\n<h1><strong>How To Do A Turkish Get Up</strong></h1>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The beauty of the TGU is that each part of the movement can be taught one move at a time, without a kettlebell to begin with, particularly if you are coaching a client or trying it for the first time.  Once you get going with the combination remember to hold each position for a moment prior to moving on so that you can feel the position and absorb the benefits of that position and that load, at each point.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} --><!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Begin by lying on your side with knees bent, hips to 90 degrees, left hand palm up under the loop/handle of the bell.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13430} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13430\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Biomechanics-Education-Turkish-Get-Up-1.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>Roll onto your back at the same time as extending your left arm straight up above you with the KB resting on the back of your hand, left knee will be bent up foot flat on the floor &amp; your right leg out straight resting on the floor.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13431} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13431\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-2-Biomechanics-Education.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>Now press the left foot down while engaging through the trunk to press the KB upwards, keeping the eyes on it, and roll onto the right elbow with the left arm outstretched up above you.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13432} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13432\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-3-Biomechanics-Education.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>Next press &amp; lift up onto the right hand with the right arm now out straight so you are in a sitting position with the KB over your head, both arms straight.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13434} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13434\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-4-Biomechanics-Coach.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>From here take your body weight onto the left foot and right hand &amp; move your right leg from out in front underneath your body, to a kneeling position behind you. Keeping your eyes on the KB for balance.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13435} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13435\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-Instruction-Biomechanics-Coach.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>Move your body into an upright kneeling lunge position, keeping the KB directly over head &amp; lifting your right hand off the floor.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13436} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13436\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-Guide-Biomechanics-Education.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:image {\"id\":13437} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13437\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-Biomechanics-Education-Kneeling-lunge-position.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>Important: This next move can often be missed!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>From here move your left foot to a position in front of you BEFORE going to stand.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Then move your bodyweight forwards to stand up on the front/left leg with the KB still maintaining its position directly over your head.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13438} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-13438\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Biomechanics-Education-Turkish-Get-Up-Stand.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>Reverse It...</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To repeat the movement in reverse it looks like this:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Step the right leg back onto your right knee, keeping your eyes on the KB for balance.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Important: Step the front/left foot out to the left side a little way.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now laterally flex your body to your right, maintaining a stiff trunk, place your right hand on the floor &amp; push the hips back into flexion, keeping your eyes on the KB overhead.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Take the entire body weight onto the left foot and right hand while transitioning the right leg underneath you &amp; forwards to sit your bottom on the floor again with your right leg out straight in front of you.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now brace through the trunk as you lower your right arm to rest your elbow back onto the floor, KB still positioned over head.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Control the body as you lower it back down to a lying position with left arm above you and left knee bent.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Finish Position</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Then finally roll onto the left side flexed hip &amp; knee position.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This movement is quite complex to teach in a text description so I will show you the movement &lt;&lt;HERE  video &gt;&gt;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>The Switch or Halo </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To transition to the other side when using a KB literally drag the KB from the finishing position above, along the floor, in a halo over your head to the same position but on your right side.  </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Repeat all the above on your right side!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Repeat over and over for a great little cardio strength workout</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Then add more kilos….and repeat, repeat, repeat!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>For personal trainers this awesome \'one\' move workout also doubles up as a movement nourisher from the perspective of older populations being more confident about getting up from the floor should they take a fall.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Teaching the moves one by one can be a method they can use to not only strengthen the correct muscles should they fall but also to prevent falling in the first place.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So whatever your demographic of client the Turkish Get Up is a great tool!!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>rachel@biomechanicseducation.com</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>\n<!-- /wp:image -->','Why The Turkish Get Up Is Valuable To A Personal Trainer’s Programming','','inherit','closed','closed','','13299-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',13299,'https://biomechanicseducation.com/?p=38716',0,'revision','',0),
(38717,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>This little dude can have a huge impact upon our clients\' shoulder function too as being known as the \'Piriformis of the Shoulder\' implies!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>SO WHAT?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We have previously discussed the key biomechanical pillar in our pelvic biomechanics, the Pirioformis muscle, in relation to squatting and also its influence on the quality of our pelvic function. Here we would like to discuss how the Infraspinatus muscle of the shoulder is very similar but in terms of our shoulder biomechanics. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Infraspinatus is a key biomechanical pillar in our upper body therefore if it isn\'t functioning to its full capacity there is a good chance your body will compensate for it. This alters the kinetic chain, which over time can be detrimental to the quality of our movement, this can then gradually make certain movements either uncomfortable or at least somewhat difficult. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So let\'s take a look at the anatomy of Infraspinatus and its role in movement.....</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Infraspinatus </h3>\n<!-- /wp:heading -->\n\n<!-- wp:image {\"id\":13146,\"width\":512,\"height\":354} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/image-1024x707.png\" alt=\"\" class=\"wp-image-13146\" width=\"512\" height=\"354\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>The Infraspinatus is a thick triangular muscle attaches onto the Infraspinous fossa (back of the scapular) and the greater tubercle of the humerus (it passes round the back of the upper arm onto the upper protuberance).</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is primarily an external rotator of the humerus but also a shoulder stabiliser and will assist adduction from an abducted position. It is also commonly known as one of the major rotator cuff muscles.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can see the similarities here and when we understand the Infraspinatus anatomy it allows us to understand how it can similarly influence shoulder movement similarly to the way the Piriformis influences the pelvis with rotation and abduction.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Piriformis </h3>\n<!-- /wp:heading -->\n\n<!-- wp:image {\"id\":13147,\"width\":470,\"height\":512} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/image-1-940x1024.png\" alt=\"\" class=\"wp-image-13147\" width=\"470\" height=\"512\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong> &nbsp;What Does This Mean?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well this could impact on our clients ability to overhead press, stabilise the shoulder complex during a push or pull movement and it could also create discomfort and achy or \'tight\' feelings in the upper body which as many of us know make us tired, miserable and even stressed.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Is Our Lifestyle Causing Infraspinatus Issues?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This muscle can often feels ‘stressed’ due to our lifestyles and the round shouldered posture of our clients that we have discussed previously.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you have ever had your Infraspinatus ‘rubbed’, (or god forbid frictioned!) by a massage therapist you will probably recall the discomfort vividly. However it quite likely needs a good ol ‘rub’ or some attention at least. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>How Can We Improve The Infraspinatus Function?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well yes we could get our noblers, lacrosse/tennis balls or @Pulseball\'s out and start writhing about putting pressure on it but first let’s desensitise it eh?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The good old anti spasm 20/20 technique we have been using can be applied to any muscle so let’s consider how we can use it to help our poor infraspinatus.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13148,\"width\":512,\"height\":768} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/image-2-683x1024.png\" alt=\"\" class=\"wp-image-13148\" width=\"512\" height=\"768\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>So place your opposite hand over your wrist/forearm and the press that arm out into your hand to resist external rotation 20% for 20 seconds x 4 reps.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>NOW grab your nobler / lacrosse ball or @pulseball. Lean the back onto a wall with your scapular pressing onto the equipment and either press hold until it tenderness dissipates or gently rub slowly. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>NOTE: First few goes this can feel quite uncomfortable but please please move slowly and only for around 1 minute per shoulder. It should NOT be ‘painful’ but a hedonistic discomfort that you can relax and breathe into.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Once you have done this, we can move onto the Antagonist work and Activation<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Antagonist Exercise For The Infraspinatus</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13149,\"width\":768,\"height\":512} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/image-3-1024x683.png\" alt=\"\" class=\"wp-image-13149\" width=\"768\" height=\"512\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now grab a resistance band or cable for the antagonist work</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Remember we did this same process when working on pec minor - <a href=\"https://www.biomechanicseducation.com/why-more-pulling-might-not-be-the-answer-to-those-rounded-shoulders/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"if you missed that, check it out here. (opens in a new tab)\">if you missed that, check it out here.</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Reps and sets as per the strength programme for your client (8 x 2 - 15 x 3)</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Infraspinatus - External Rotation Exercise</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":13150,\"width\":768,\"height\":512} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/image-4-1024x683.png\" alt=\"\" class=\"wp-image-13150\" width=\"768\" height=\"512\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now move to do reps and sets on the agonist which would be external rotation. (8 x 2 - 15 x 3)</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Why Do These Anti Spasm Techniques &amp; Exercises?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well all of this should contribute to improving your shoulder function and strength ratios for your client’s ability to perform any scapular movements or to increase their shoulder stability. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As mentioned at the beginning of the blog, for healthy upper body function or throwing, pulling, pushing, hitting a bat/ball, swimming and being generally stable we require great Infraspinatus function. Once the \'function\' is improved USE IT! This then conditions the patterns required for nutritious movement!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>MOVE WELL THEN MOVE MORE!</em></strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Have a go yourself and then let me know what do you think?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','\'The Piriformis Of The Shoulder\' - Infraspinatus  - Guide To Programming For Personal Trainers','','inherit','closed','closed','','13140-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',13140,'https://biomechanicseducation.com/?p=38717',0,'revision','',0),
(38718,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>Well of course we are living in this technical age where 92% of us in 2018 were bent over a mobile phone.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>On average people check their phones every 12 minutes...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>40% of adults check their phone within 5 minutes of waking up (perhaps you are reading this blog in bed)...</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:quote -->\n<blockquote class=\"wp-block-quote\"><p>Adults spend 2 hours 49 minutes each day on their phone (under the age of 24 and it rises to 4 hours a day)</p></blockquote>\n<!-- /wp:quote -->\n\n<!-- wp:paragraph -->\n<p>Over the last decade a new repeated stress injury has arisen… <strong>Text Neck</strong>!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Just think of your posture as you look at your phone, head forward, shoulders rounded, it doesn’t feel good does it?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Why am I sharing these stats with you?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well, <a href=\"https://www.biomechanicseducation.com/why-more-pulling-might-not-be-the-answer-to-those-rounded-shoulders/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"last week’s blog discussing (opens in a new tab)\">last week’s blog discussing</a> the common ‘rounded shoulder’ issue caused a bit of a stir I felt we should elaborate further. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Along with phone usage, then take into account your daily routine, chances are you spend periods of your day sitting, right?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So we should start with trying to reduce long periods of time being static (both sitting &amp; standing). That’s the first thing to do. I mean for your clients who sit in offices all day, or if they work from home, just ask them to track their daily steps and see the results. Sometimes there is barely any movement at all.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Getting moving is a start, but may not fix any issues that have arisen due to years of sitting etc. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I would also get an assessment of your/your clients shoulders so we can correct &amp; improve function &amp; strength in this area. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Last week we talked about Pec Minor, its influence on shoulder function &amp; overall movement quality, if you missed that one you should start there, <a href=\"https://www.biomechanicseducation.com/why-more-pulling-might-not-be-the-answer-to-those-rounded-shoulders/\">just click here</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Improve Shoulder Stability&nbsp;-&nbsp;How&nbsp;&amp; Why</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>What we should also consider is role of the shoulders in terms of ‘stability’ too since often when we carry things we want to be stable at the shoulder. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also shoulder stability is crucial in people playing sports, both from an injury risk reduction and performance enhancement point of view. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The shoulder complex is complex in terms of actions since it is classified as a ball and socket joint. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This means they contribute to:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Shoulder extension / flexion, internal / external rotation, adduction /abduction &amp; circumduction. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However something else we should consider in our clients training plan is the stabilisation component.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Improving Shoulder Stabilisation - Exercises To Add To Your Programming</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well of course once you have improved the function of pec minor and strengthened the scapular retractors, we can also add the static component to certain ‘movements’.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Examples of this would be during arm movements to keep the scapular completely or relatively still. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Overhead Military Pressing</strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This kind of movement will require controlled dynamic stability since shoulder abduction will mean the scapular will rotate somewhat. The question is how much control do you have in your scapular during an overhead press? Why not try it with a minimised amount of scapular movement.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Deadlifting </strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This is also dependant upon ranges and styles of deadlift in relation to the amount the arm moves away from you. Hip hinging will generally require less movement around the scapular than overhead pressing. However good scapular control is required to stop the bar pulling the shoulder forwards in the descent. Great eccentric loading!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Push Ups &amp; Pull Ups</strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>These 2 moves are commonly done poorly due to a lack of scapular control - me included! I have ‘flappy’ scaps that I am working no constantly due to daily demands and being slightly VERY mobile. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A great modification to both of these movements is to practise some sets without actually moving the arms, only using the scapular portion of the movement.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Prone Scapular Press Ups </strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Get into a push up position but don’t use elbow flexion to lower your body ONLY use scapular retraction so you body lowers between your shoulders - keep arms locked straight. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Then during the full push up try to keep your scapular under control!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Hanging Scapular Depressions </strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Similarly when hanging from your chin up/ pull up bar allow your shoulders to fully relax so your body hangs between your shoulders. Then ONLY depress your scapular, without bending the arms. So you challenge pure scapular motion. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The during the full pull up keep your scapular under control!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Rowing</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Again a movement commonly performed poorly quite likely due to the problems we discussed last week. Sort pec minor out then while rowing ensure scapular retraction is occuring, possibly by breaking the movement down as above. Pure scapular retraction practice first, then add the rowing action on with scapular control.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Overhead Squats </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Finally if you don’t have stable scapular this movement will certainly challenge it statically. However some of the above movements might be a better place to start OR overhead squat with a light bar focussing on the shoulder stability.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By developing the ability to stabilise the shoulder you are reducing the risk of injury and if your client is a sportsperson probably helping them improve their performance too. Good shoulder stabilisation often results in people seeing improvements elsewhere in their body and in other exercises too. You see once the shoulder can stabilise itself it can then apply more force in certain movements. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Go and give some of these ago, be consistent with them over a few weeks, don’t be the person who does them once and says it doesn’t work.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Hopefully this series of blogs are contributing to some ideas for your clients training programme however if you REALLY want to KNOW how to bespoke their exercise plan with a periodised preparation plan then please get in touch!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','Are Shoulder Problems Are The New Low Back Pain?','','inherit','closed','closed','','13007-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',13007,'https://biomechanicseducation.com/?p=38718',0,'revision','',0),
(38719,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>Let\'s talk about the pull up and rowing today. This style of exercise is a big part of programmes these days due to our degraded movement quality coming from ‘over protraction’ of the shoulders or the ‘round-shouldered’ posture that we commonly see. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However there is a problem with simply training the back muscles to improve this issue.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What needs to be considered is the root causes of our ‘issue’ first. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Is&nbsp;More&nbsp;Pulling&nbsp;Actually The&nbsp;Solution?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>In my professional opinion very often the true problem for many is Pec Minor. Why? Well this is a muscle I have written about a few times because of the magic that can occur when its provided with the capacity it’s expected to have.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>The Anatomy Of The Pecs...</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Pec Major &amp; Minor are often grouped together as ‘chest’ muscles and yet they provide quite different movements as you can see when looking at these images here…. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Pec Major is a shoulder adductor, flexor and internal rotator due to ist attachments from the clavicle, sternum, &amp; greater trochanter of the humerus. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":12884,\"width\":576,\"height\":768} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/Anterior-View-of-Pectoralis-Major-Biomechanics-Education-Antony-For-Personal-Trainers-768x1024.jpeg\" alt=\"\" class=\"wp-image-12884\" width=\"576\" height=\"768\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>Pec Minor however attaches to the corocoid process, the most anterior part of the scapular….see here…..</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":12886,\"width\":576,\"height\":768} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/Anterior-View-of-the-Scapula-768x1024.jpeg\" alt=\"\" class=\"wp-image-12886\" width=\"576\" height=\"768\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>….then across to the 3rd/4th/5th ribs that mean it will protract (also known as scapular abduction), depress and rotate the scapula. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":12885,\"width\":576,\"height\":768} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/Anatomy-of-Pec-Minor-Biomechanics-Education-768x1024.jpeg\" alt=\"\" class=\"wp-image-12885\" width=\"576\" height=\"768\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>Try This …</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To appreciate the influences of having a dysfunctional pec minor try this:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Stand Up</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Protract both shoulders as if yours are dysfunctional</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Keeping your shoulders ‘rounded’ try to lift your arms over head &amp; then back down….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Try to extend your thoracic spine with your shoulders protracted….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s really quite detrimental to your movement quality, right?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now imagine walking around, trying to function normally with that problem day to day. Over time it is likely to cause further issues that will make your body grumble. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What&nbsp;It&nbsp;Looks&nbsp;Like&nbsp;It&nbsp;Needs&nbsp;Versus&nbsp;What&nbsp;It&nbsp;Actually&nbsp;Needs</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well this ‘poor posture’ LOOKS like it requires a ‘stronger back’ doesn’t it…? Hence most programmes will contain back training for this very reason.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WAIT<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What’s the problem or the root cause here….?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It isn’t simply a ‘weak’ back is it?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Remember The Law!</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yeah that law of reciprocal inhibition? This one….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>Reciprocal inhibition</em></strong><em> describes the process of muscles on one side of a joint relaxing to accommodate contraction on the other side of that joint. ... Joints are controlled by two opposing sets of muscles, extensors and flexors, which must work in synchrony for smooth movement.</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well if the pec minor is in a constant contraction state it is likely to require addressing first, don’t you agree? This then gives your retractors/back muscles a fighting chance in fully contributing to their role in movement. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Consider that, ok your client may well be rowing, pulling etc but how much are those scapula retractors doing? Can we encourage them to do more and give us more quality to our back moves?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Let\'s&nbsp;Start&nbsp;By&nbsp;Releasing&nbsp;The&nbsp;Pec&nbsp;Minor</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well in advance of the back exercises below we might want to consider improving the function of or pec minor muscle first, do you agree?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So place your hand onto the front of the opposite shoulder like the image below. Then press your shoulder into your hand using 20% of your maximum effort and hold it for 20 second, repeat x 4 and then the same on the opposite side.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":12887,\"width\":512,\"height\":768} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/Pec-Minor-Anti-Spasm-Biomechanics-Education-Biomechanics-Coach-683x1024.jpg\" alt=\"\" class=\"wp-image-12887\" width=\"512\" height=\"768\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Now&nbsp;Onto&nbsp;Back&nbsp;Training</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Does It Look Like?</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><br></strong>Now prior to the big moves we should probably include some isolation work to take advantage of that law of reciprocal inhibition. What this means is if we break down the rowing movement for example we can really get those retractors involved while at the same time encouraging those protractors to ‘let go’.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well while rowing we probably want to make sure this is happening too…reps and sets as per your regular programming.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>PURE retraction is a very isolated single joint movement, which is great to develop functional capacity once we add other joint actions….not as easy as it looks! Try it and let me know. <br><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":12888} -->\n<figure class=\"wp-block-image\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/Pulling-Exercises-Retraction-Biomechanics-Coaching-1024x683.jpg\" alt=\"\" class=\"wp-image-12888\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>THEN we can start adding more components to get back to what we know more commonly as <em>functional (whatever that is!?) </em>back exercises with a periodised plan like:<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Resistance Band Retractions with a Row/Fly (shoulder extension added onto the end)</li><li>Cables - same as above but more kilos can be added to increase intensity. </li><li>Barbell Bent Over Row/Fly - tipping into a fixed hip hinge means we should consider the lower back will be isometrically loaded for the duration of this exercise.</li><li>Dumbbell Single Arm Row/Fly - as above but with an asymmetrical load on the trunk stabilisers.</li><li>TRX Inverted Rowing - This is great for altering the angle of lean v’s gravity. Be mindful of the instability it also creates though.</li><li>Single arm would be even more challenging.</li><li></li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>So whether its in your own training or when working with clients, try the pec release before you start a day session which includes pulling or rowing. And see if it makes a difference - not jsut in their posture, but perhaps being able to actually contract the right muscles groups, they might \'feel\' it in a different place and their movement might improve. Worth giving it a go right?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The information I pass on is aimed to help you in 2 ways.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>1). To offer ideas and maybe something different to add to your programming<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>2). Also to encourage autonomous exploration of the wonderous ‘WHYS’ when it come to working out the human body, how it works and how, as coaches and trainers, we can help. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>CHALLENGE EVERYTHING!!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','Why More \"Pulling\" Might NOT Be The Answer To Those Rounded Shoulders','','inherit','closed','closed','','12883-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',12883,'https://biomechanicseducation.com/?p=38719',0,'revision','',0),
(38720,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>These bad boys, like our abd/adductors that we spoke about last week require 1:1 ratio with their antagonist buddies, the hip extensors.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yet our hip flexors can very underused AND under trained, in fact often totally ignored in our exercise programming.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Unless of course you’re a Crossfitter! These guys use them a lot in their ‘toes to bar’ for example. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However individuals, possibly like yourself, who do not do CrossFit OR those who might find toes to bar an advanced move (like me), well we’re going to explore other ways to condition them ;)<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s quite possible that the underuse of hip flexor training could be due to perceived risk. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is linked to a common complaint &amp; our hip flexor attachments. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>Hip Flexors &amp; Low Back Pain</strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Low back pain (LBP) is still on the rise &amp; frustratingly common, to the point of a seemingly complete acceptance from many that LBP is NORMAL!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Many simply accept it as part of their day to day chat, brushing any major concern aside, or at least any fervent attempts to address it, because ….”<em>well hey we ALL have LBP, right…</em>?!”<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WRONG <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s common but NOT <em>normal</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So you may be wondering how the hip flexors in the front of the hip can create a concern about LBP… unless of course you understand their attachments &amp; force production.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"width\":540,\"height\":513} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://mail.google.com/mail/u/1?ui=2&amp;ik=f04949745e&amp;attid=0.1.2&amp;permmsgid=msg-f:1630253690920560958&amp;th=169fd3182d16e93e&amp;view=fimg&amp;sz=s0-l75-ft&amp;attbid=ANGjdJ97flSaSvndxAMEYjrUyBCpjHrw8zzo_25m0CZprfYl7q4073wnaQ38AaTMxr3wsQD_HoFIRT-u2pFf8O-2rC7UpfkMpgoJFluemRSrca2cJ2GPY4NlVhXubAQ&amp;disp=emb\" alt=\"\" width=\"540\" height=\"513\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>The Anatomy Of The Hip Flexors </strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Specifically the large iliopsoas muscle attaches to the transverse processes of your lumbar vertebrae 1-4 - see image above.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thus resulting in a shear force upon the lumbar spine when they contract.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This may well be contributing to our LBP but please note; it’s only one example NOT a definitive cause for yours.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now IF the hip extensors contribute to a ‘co-contraction’ balancing out this shear force<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If the force is low <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you are in good intrinsic Biomechanical shape</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This won’t be the issue <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you are experiencing LBP there maybe some fear avoidance of hip flexor loading/strengthening </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A risk when hip flexor loading (case dependant) <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>How &amp; When?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So how do we know how &amp; when to exercise our hip flexors? <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well there is a simple method of periodisation to </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><li>Prepare your pelvis </li><li>Condition (strengthen) them safely </li></ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>We can also test them ! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>The Modified Thomas Test</strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:image {\"width\":644,\"height\":471} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://mail.google.com/mail/u/1?ui=2&amp;ik=f04949745e&amp;attid=0.1.1&amp;permmsgid=msg-f:1630253690920560958&amp;th=169fd3182d16e93e&amp;view=fimg&amp;sz=s0-l75-ft&amp;attbid=ANGjdJ_SSQDvpXLy8D98j1g_QXU30WGBym-lMeoVpNOWpWVqqZVrMxK_hyMCulhiHKqN2UwylPjqzBzat-6MoAwsHaE_jMntYDfVRNQft8Hd_3AI2EYQLQiulcxx75w&amp;disp=emb\" alt=\"\" width=\"644\" height=\"471\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>*Image taken from Brentbrookbrush.com<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So this pelvic function test will identify the integrity of the hip flexors &amp; is much more objectively measured by someone else, like a Biomechanics Coach, click here to go and find your local Biomechanics Coach.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>But a quick &amp; simple observation you could try for yourself would be to lie on a bench or plyo box. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Make sure your bum crease is at the very edge of the bench/box.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>With one knee hugged to our chest, allow your other leg to lower down. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Note: if you have long legs &amp; your foot touches the floor this may skew the test </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now try to position your top leg/thigh so that it’s as close to your chest as it can go WITHOUT tipping your pelvis back posteriorly<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Once here you can then either try &amp; gauge if your knee is lower than your hip <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Balance your phone at the side to film how low it drops <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>The Thomas Test: The Result </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If your lateral condyle (nobbly bit on outside of your knee at the front of the crease) &nbsp;is below your greater trochanter (big bony bit at the centre of your lateral hip) you passed </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If not then we need to prepare your hip flexor BEFORE loading it <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If there is an asymmetry then we need to prepare the higher knee side as this one has come up as positive for a limitation <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Go on off you go test em….&amp; let me know <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How did you do????</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What Should You Do Now?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So if you came up as high / positive then we should probably apply an anti spasm to your hip flexors first </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Hip Flexor Anti Spasm </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Now this muscle ‘state’ is not clinical &amp; can be present without discomfort as it’s simply an adaption, possibly to sitting a lot <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you have any amount of discomfort please seek face to face professional help <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>More often than not stretching is prescribed for ‘tight’ hip flexors. However stretching may be too aggressive for this type of muscle state <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So we are going to apply an anti spasm known as ‘<em>post contraction sensory discharge’</em> Ribot-Ciscar et al (1991) <a href=\"https://www.biomechanicseducation.com/1333-2/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(See a quick explanation here) (opens in a new tab)\">(See a quick explanation here)</a><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lie on your side, position your top foot in front of your bottom thigh. Lie your head down on your bottom arm - relax.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Slightly bend your bottom foot back but keep that hip open without stretching it.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img src=\"https://mail.google.com/mail/u/1?ui=2&amp;ik=f04949745e&amp;attid=0.1.3&amp;permmsgid=msg-f:1630253690920560958&amp;th=169fd3182d16e93e&amp;view=fimg&amp;sz=s0-l75-ft&amp;attbid=ANGjdJ-G4fhMLazEoPcBjJGNNxoXLHs4mzb1KNCtYHhRsYZ9qP8ZiED9JrkuGW_6LdzVm9hevMfo6YdVuclIWMIPCBA658rcHk3Rz5ZEERjnZ_k8VNIXI1a0jb6DZwk&amp;disp=emb\" alt=\"\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br>Now push the bottom thigh into the other foot with 20% of your maximum effort. Hold for 20 seconds &amp; repeat 4 times. If necessary do the other side (I suggest you always do both sides as good practise to avoid creating another asymmetry)<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Re-test in the bench/box<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How did you do??</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Periodisation Programme </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Once you feel happy that your hip flexor function ROM is improved or ok we should consider firstly working the antagonist. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WHY??</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Reciprocal Inhibition </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>One of the first things we are taught as L2 gym instructors is that all muscles work in pairs. The agonist (the prime mover) will influence the antagonist (the opposite muscle) through what’s known as the law of reciprocal inhibition. This law stops us hurting ourselves as it means both muscles cannot pull or contract isotonically at the same time.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>IF your hip flexors we’re in a sub-clinical adaptive state of constant contraction, or spasm, then this would influence the function hip extensor group or the antagonist.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT WAIT……!? Weak Glutes???<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>SOOOOOOOOOO this may challenge some preconception about the term ‘weak’ being used for this glute problem epidemic<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Anyhoooooooo….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Antagonist Conditioning </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>At this point doing strength work on your hip extensors will do 2 things </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>1). Strengthen your hip extensors </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>2). Aid the improved function in the hip flexors via the law of reciprocal inhibition </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Hip Extensor Exercises </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Glute Bridges</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Squats</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Deadlifts</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Good Mornings</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To name a few….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Back To The Front….</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>….of your pelvis, for hip flexor conditioning or strength work…...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Progressive programming might be prudent here in terms of bringing the strength back gradually since the muscles may well have been ‘coping’ up to now, so we might want to start at low level stuff<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Supine toe taps - neuromuscularly easy since the base of support is large. Also if we start with one foot on the floor &amp; with knee bent lift &amp; lower the other one this gives a short lever but we can progress to an extended leg for a longer lever &amp; harder follow on.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The rules are simple here but possibly require more focus than we realise to truly achieve.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Your Spine should not lift, nor lower, during any part of the movements. To test yourself rest your finger tips under your lumbar spine &amp; be sure that the pressure does not change on your hands while lifting, lowering &amp; moving your legs <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Harder than it sounds eh?!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Ok let’s explore progressions...</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Dead bugs come in a variety of interpretations but the above exercises could be defined as a regressed dead bug. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>My understanding of dead bugs is that while supine, both arms &amp; legs move around to challenge ‘the trunk’.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Part of that trunk will be your hip flexors due to their involvement here. Yet these are still neuromuscularly relatively simple albeit can be progressed &amp; regressed with lever length alterations. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Prone Hip Flexor Loading</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Progression maybe done prone, for less base of support / neuromuscular feedback (ie 3-4 points of contact). For example mountain climbers where you bring the knee toward the hip (hip flexion) then switch legs.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Increase Of Instability </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Use of a stability ball would double the muscular effort, should your place your toes on top of one &amp; draw your knees to your chest, rolling the ball with you. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Known as a jack knife this is pretty advanced for many IF done properly with the spine completely stiff &amp; still.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Hanging Variations</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then there are the hanging variations like knee raises performed either in a Roman chair which is easier (back is fixed to pad) than hanging from a free bar (only contact is the hand grip)<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So please understand there are of course thousands of variations to hip flexor training &amp; this is simply a few suggestions. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The main focus being on preparation &amp; periodisation of hip flexors.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>They are the only ones you will ever have so let’s look after them! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As always any questions hit me up at <a href=\"mailto:Rachel@biomechanicseducation.com\">Rachel@biomechanicseducation.com</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->','Are Your Hip Flexors Contributing To Your Back Pain? And What Can You Do About It If They Are?','','inherit','closed','closed','','12781-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',12781,'https://biomechanicseducation.com/?p=38720',0,'revision','',0),
(38721,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:heading {\"level\":4} -->\n<h4><strong>Frontal plane hip training can be so underrated!</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>In terms of function and stability trainers sometimes miss this epic contribution to powerful pelvic biomechanics and reducing the risk of groin strains and hernias.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Our frontal plane strength ratio requirement is 1:1 as suggested George Davies, who wrote about joint strength ratios and who found that hip adduction &amp; abduction should be able to generate around 100% of our body weight.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>What do frontal plane exercise look like?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well there are hip abductor/adductor machines in gyms that are perfect for this type of exercise.  However they are often categorised as not being <em>functional</em> due to the isolated way they condition hip strength. So it might be prudent to consider a couple of things before we avoid these machines altogether.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol>\n<li>We cannot be fully functional if we are not functioning well first - function requires each component / area involved to be able to contribute its role in movement. If any area does not do this then we could be at risk of compensation and isolation training can be a way to optimise function in a specific area to reduce risk.</li>\n<li>Considering what is functional today, ie sitting at a desk, then the definition of ‘function’ is actually more accurate to this machine than maybe we give it credit for!</li>\n</ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style a). Seated flexed hip abductor/adductor machine exercise </strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>A great simple starter exercise for those wanting to focus on strengthening these 2 sides of the pelvis!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Using this to build up foundation of frontal plane strength, with the aim being to feel similar in strength during both actions by using the same reps, sets and weights. This can indicate a balance of strength which is desirable in most individuals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":12504} -->\n<figure class=\"wp-block-image\"><img class=\"wp-image-12504\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/04/Hip-abduction-adduction.jpg\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style b). Seated hip abductor/adductor machine exercise leaning forwards or leaning back</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>We could take advantage of altering the angle at the hip by leaning forwards to decrease the hip angle or leaning back to increase the hip angle might make for a nice adaption on this machine.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style c). Seated hip abductor /adductor machine kneeling on the seat facing backwards.</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Let me invite you to consider alternative ways to use this machine for the benefit of great hip conditioning. Kneeling on the seat while facing backwards and placing the feet on the pads will offer a fantastic alternative to be able to condition internal or external rotation of the pelvis. Being able to condition hip rotation while it is in full extension is quite unique and also prudent for all round pelvic strength.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style d). Standing hip abductor with a band</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Standing so that the hip is extended to then strengthen hip abduction/adduction is now advancing the client towards a more neuro-muscularly challenging method for improving both pelvic and knee stability.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Start with the client holding onto something fixed, like a smith machine or squat rack, while a band is positioned around, and above, the knees. Then by moving the leg away form the midline they will be loading their abductors dynamically on the moving hip and statically on the standing leg hip. </p>\n<p>Progressing to the band below the knees and then to the ankles will gradually increase the lever length making the same exercise harder. The progressing to doing the same exercise with less support, maybe only holding on with one hand instead of 2. They could continue until they are able to perform them without holding on at all if possible.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Similarly this could be done with a cable which would allow for a higher increase in resistance due to the weight options.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style e). Side lying body weight lift (adductors/internal rotators) or Copenhagen variations.</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lying on the side, on the floor, knees bent and close to a bench/padded box. While resting the upper body on the elbow to begin with. Next place the top knee on top of the bench. By pressing this top knee into the bench this will lift the body away from the floor with the adductors as the prime movers. The bottom leg can be on the floor or off the floor for added resistance and to load the adductors of the bottom leg. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Adding rotation during the lift can be a nice alternative.  Turning the body under the top hip will influence both the hip and the shoulders stability and control.</p>\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>There are multiple ways to condition frontal hip strength with many other ways to work these muscle groups but these suggestions are just to get you and you started. Would you like to find out how you can join our Biomechanics Coach course and learn hundreds of ways to strengthen your clients bodies!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:embed -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} --><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results? Email me now!</h2>\n<h2>rachel@biomechanicseducation.com</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>\n<!-- /wp:image -->','Frontal Plane Hip Conditioning - A Guide For Personal Trainers','','inherit','closed','closed','','12493-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',12493,'https://biomechanicseducation.com/?p=38721',0,'revision','',0),
(38722,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>The deadlift is one of the first moves I learned during my basic L2 training almost 3 decades ago. The reason given for this was that it is one of the basic moves we should understand how to perform to safely move large weights from the floor. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Dead</em>-Lift = lifting a ‘dead’ weight<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now for some this movement is their nemesis. This is possibly because of the force predominantly going into the lower back during the lift and the commonality of low back ‘issues’ today.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However it is a combination of joint actions and forces that we are likely to experience during our daily lives in some form or another. &nbsp;So it may be worth exploring as a component of our clients training plan. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What needs to be considered is how well our clients are prepared for performing this movement, combined with the risk factors of ranges and loads. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Remember in its simplest form it is a fundamental movement that is basically hip extension. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This might even be chosen instead of squats to load the hip extensors as it might feel better for some to have the load hanging in front instead of being placed on top of the body. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yet the ability for our client’s to increase the weight might be more closely linked to their grip strength rather than simply the strength of their hip extensors</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style a). Stiff Leg Deadlift</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:image {\"id\":12347} -->\n<figure class=\"wp-block-image\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/03/Stiff-leg-Deadlift-Biomechanics-Coach-1024x743.png\" alt=\"\" class=\"wp-image-12347\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This version basically requires the lifter to lift a deadweight (usually a barbell) from the floor with straight or ‘stiff’ legs. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s great for a large ROM at the hip &amp; good for hamstring &amp; sciatic nerve mobility <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong> </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>There is a huge load going into the spinal extensors so any fragility there, this is a risky move with its shear force. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also lifters with a tight nervous system probably won’t like this movement due to increased tension under load across the entire posterior system.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style b). Single Leg Deadlift </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:image {\"id\":12346} -->\n<figure class=\"wp-block-image\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/03/Single-Leg-Deadlift-Biomechanics-Coach-1024x718.png\" alt=\"\" class=\"wp-image-12346\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The same as above but with only one foot on the floor. &nbsp;Usually performed with the other leg lifting straight out behind the body as a counter balance. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s great for an added stability challenge and can really focus on the ‘anti rotation’ aspect at the frontal plane loading of the hip of the standing leg. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong> </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The load is likely to decrease considerably due to only utilising the strength of one set of hip extensors. Also due to the decrease in neuromuscular feedback (less base of support) balance maybe an issue for some clients to control.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style c). Romanian Deadlift</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is still a hip extension movement however Romanian deadlifting is with some degree of knee flexion. Also sometimes performed straight from, &amp; back onto, a rack.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This variation helps if your nerve is tight by taking some tension off at the knee due to the flexion. It can also reduce some of the spinal extensor loading depending upon the centre of gravity shift. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This variation uses less ROM on knee flexors / hamstrings. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style d). Sumo Deadlift</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The bar is lifted from the floor with the feet positioned as wide as comfortable for the lifter. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Powerlifters often use this version due to the closer proximity to the floor while lifting heaviest 1 RM possible thus meaning a reduced ROM is required to shift the heaviest weight possible. Also a nice option for strengthening the hip extensors at a different angle.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Hip joint geometry variations might alter risk factor of this more extreme position under load. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Summary</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Hip extensor strength is a necessity for force production through the pelvis during walking running, lowering the body, standing up, climbing stairs etc but also for stability around the lower body.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We are swiftly losing hip extensor strength through our lifestyles that tend to have us weight bearing (sitting) on this area more than utilizing it. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So considering how you move day to day and you are likely to realise how often you hinge at your hips. A lack of strength/conditioning in this area is not only going to affect our movement quality (ability to propel the body forwards, change direction safely with control amongst other things) but will also result in flatter buttock aesthetics.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Therefore surely some variation of a deadlift might be a good idea in any training programme for good healthy biomechanics and lifting, don’t you agree?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','The Deadlift - Should We Or Shouldn’t We?','','inherit','closed','closed','','12344-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',12344,'https://biomechanicseducation.com/?p=38722',0,'revision','',0),
(38723,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p><br>To continue on &amp; having discussed 7 squat variations last time I felt this would be a great time to also discuss lunges, their variations, value, risk factors along with regressions &amp; progressions for programming into your clients training plan. Lunges are a fantastic alternative to the squat, since they utilise the same joint actions. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The lunge, in my opinion, is fabulous way of conditioning the lower body for hypertrophy, strength, shape and stability all in one simple movement. The increased challenge compared to the squat is in the balance upon and asymmetrical base of support. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Like the squat there are several variations that make this movement interesting as well as easy to regress or progress within your clients training plan. Let’s discuss..</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style a). Static Lunge </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It? </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>One foot placed in-front of the body, the other foot behind resting on the ball of the foot with the heel lifted. The width of stance can be altered however generally there is more balance if done with a natural hip to shoulder width between the feet when looking into the mirror. Also generally the body will be positioned midway between the 2 feet. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The individual moves straight down &amp; up with or without bar using knee, hip and ankle flexion &amp; extension.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Great hip extensor &amp; thigh conditioner</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Great for lower limb stability - If your client is ready for this as part of their programme  </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Allows individual to achieve increased range of motion under load through the hip in particular, compared to the squat for example. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It? </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If an individual struggles with balance, coordination and/ or basic leg strength this could be a very challenging move. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Body weight low range squatting possibly holding onto a static support might be a regression option here.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p> <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style b). Walking Lunge </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As the title states this type of lunge uses a walking motion. Including a deep lunge down &amp; up for each step taken <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A personal favourite again as a variation with great transference into movement health &amp; sport.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Great for fuller range through hips under a variable functional load.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Increased load through each leg versus a body weight squat</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also allows for variations (like the squat) in terms of equipment. Ie back bar position, front bar position, overhead bar, single arm overhead KB/DB, suitcase carry single or double KB/DB etc<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Again if the individual struggles with coordination and/or lower body strength this maybe too advanced initially. However shallow ranges might be an option initially performed slowly to allow time to control the movement.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style c). Bulgarian Split Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>With the back leg elevated upon a bench/block or box, while performing a static lunging taking most of the load through the front leg, with the option of a bar across the back / shoulders. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Great to load front leg more specifically as it alters angles in relation to gravity &amp; load.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is an pretty advanced move particularly for a beginner due to the lack of neuromuscular feedback (ie balancing on just 2 points - front entire foot, back foot just the toes)</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Balance will be challenged as well as strength. However using just bodyweight and possibly even using something static to hold onto for additional balance can help regress this great move.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style d). Pistol Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This move is in here because its single leg movement, although some may deem it a squat variation. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Standing on one leg only, with the spare leg out in front, lower the body down into the A2G position (full range of motion) before standing back up - all while balancing only on the one leg. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is probably the toughest ‘lunge’ type of movement but it has lots of crossover considering that, even with only body weight, it is a very advanced &amp; for most a massive challenge. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Can be done using a TRX for support but this can also result in a cheat compensation by using the upper body to pull out of bottom position. However this ‘cheat’ is also a great regression<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It? </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The large increase of forces transferring through the knee taking the entire body weight through its full range.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style e). Shrimp Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It? </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is almost the same as the pistol squat above.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However the spare leg is held behind the body so the back knee may touch the floor at the bottom position or the individual may kneel between alternating reps.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also often performed from a kneeling start position stepping forwards into a single leg ascending lunge movement.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also often performed holding a rack or static rig for assistance or as a cheat or regression<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It? </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Same as pistol squat.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong> </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Same risk factors as the pistol squat.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style f). Corkscrew Lunge</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Similar to a Bulgarian - this style of lunge adds the component of literally a ‘corkscrew’ motion on the front hip.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Back leg elevated on a bench or box. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As the individual lowers the body into the front leg, they allow the pelvis to adduct towards the front leg by dropping the hip (on the back leg). This creates a transverse loading &amp; the need for some hip abduction in the front leg on both the eccentric &amp; concentric phases.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It? </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is a fantastic move for really challenging pelvic strength as it brings in frontal, transverse loading on the front hip thus creating a variable of planes into the movement - possibly closer to a functional for most sports.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s an advanced move for someone with a lack of coordination and/or lower body strength.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style g). Plyometric (or plyo) Lunge</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>What Is It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The most commonly used version of this is when the individual starts in a bodyweight regular lunge position. Then having lowered down to the bottom position, used the momentum of swinging the arms (forwards &amp; upwards) to assist jumping in the air, while switching the legs mid air to then land in the opposite leg forwards - repeated a certain number of times.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is a fantastic cardio kicker &amp; helps to develop explosive leg power as well as leg strength, conditioning etc.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why Not Do It?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Again a tough option for those with less balance &amp; coordination.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Summary </strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The lunge has been a favourite of mine for 3 decades. It’s versatility &amp; transference, again similar to the squat, gives it huge value in any clients training programme. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Everything we do sagittally with our lower body during movement will be a variation of a squat or lunge, thus giving us all good reason to include them into our clients training plans.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Please recognise the variations for periodisation &amp; understand how you might develop a programme for an individual that fits their ability &amp; goal.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Next Time...The Deadlift</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','A Personal Trainers Guide To 7 Styles Of Lunge: When & Why To Use Which','','inherit','closed','closed','','12216-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',12216,'https://biomechanicseducation.com/?p=38723',0,'revision','',0),
(38724,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>Well I started writing this blog initially about the <em>Top 10 Best Moves To Use In The Gym</em> however it changed as I wrote because I had you trainers &amp; coaches in my mind. So decided to change the topic to <em>Top 7 Squat Styles, When &amp; Why To Use Which With Your Clients. </em>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The reason for this was that I felt this detail might be more helpful to trainers &amp; coaches when it comes to designing client programmes &amp; choosing the right squats at certain points on their development.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>(Don’t worry if you still wanted to hear my Top 10 Best Moves though since this will be coming in the form of yet another blog series as you will see later) </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>The Squat </strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Squatting, as you know from my many ‘squat’ blogs, is basically the combination of ankle, knee &amp; hip flexion all performed at the same time &nbsp;during the descent followed by ankle, knee &amp; hip extension during the ascent. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In my opinion the squat is probably top of the tree in terms of simple fundamentals. The basic act of sitting and standing has so many variables it’s often a controversial topic due to a lack of clarity around its context. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If the load, it’s position or absence of it, isn’t made clear often the reader or listener may hold a different context in their mind resulting in confusion or a conflict of understanding. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>(Ie; A body weight caveman style A2G squat holds different loads, force and risk factors compared to a 30kg front squat performed to 90 degrees at the knee.)<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here I will briefly discuss different squat types &amp; therefore the differences in risk &amp; benefit. Unless otherwise stated please note the comparisons are like for like in terms of squat depth/width for these examples.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style a). &nbsp;Caveman Squat or A2G - bodyweight only! </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This is a natural position for the human form to rest in, however for many they either rarely or no longer rest in this almost foetal sitting position. The body compensates for those NOT using up these fuller ranges (ie only ever ‘sitting’ or squatting to 90 degrees into a chair for long periods - like desk workers)</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The compensation is to reserve energy by adapting and limiting the use of certain muscles for example, therefore resulting in ‘stiffer’ joints, tight nerves and muscles that don’t function to their full capacity any longer.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Use It Or Lose It! </strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>By simply asking the body to perform a new or <em>unused</em> physcial task chances are it will of course feel awkward, difficult and sometimes uncomfortable. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However like the <em>degradation</em> of your caveman squat the body can adapt the other way too! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now it’s relevant at this point to point out unless mentioned please assume the context I am using is in a healthy adult body without ailments or injuries. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Use This One?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It’s a fundamental human movement &amp; the crossover equates to :</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Improved dorsiflexion or calf range &nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Improved muscle flexibility in hip, knee extensors </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Improved joint lubrication &amp; mobility in knees, hips and spine </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Improved nerve mobility throughout the integrated system <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Use It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Demographics with joint conditions / injuries that may be exacerbated with these fuller ranges.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Less stable or low strength demographics might be advised to use less depth/ranges certainly initially while they ‘practise’ better function using methods like the iMoveFreely programme to improve their intrinsic function first.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style b). Back Squat (high bar/low bar)</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This style specifically uses a load / bar positioned across the shoulders. The high bar upon the meaty part of the top of the shoulders and the low bar further down towards mid traps. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The high bar tends to be a more popular position amongst recreational lifters. The reason for this is likely to be the advantage &amp; ease of ‘balancing’ a compressive load on top of the spine &amp; over the centre of gravity thus allowing the lifter to have increased equilibrium during the descent/ascent. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is of course if they have the ability to maintain this line of force by keeping the weight over the midfoot during the squat. A lack of range across joints, flexibility in muscles, tension in nerves or any combination of these can inhibit this equilibrium or at least the degree of depth the lifter maybe able to perform while maintaining a midfoot bar position.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Alter the bar position &amp; this too will alter the downward force through the body &amp; its structures &amp; subsystems. Ie the low bar will move the force posteriorly. For some this can feel better, others it can degrade their performance. It is the combination of capacity through the lifters subsystems &amp; the load position that increases or decreases benefits &amp; risks. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is without even taking into account the number of kilos on the bar nor reps or sets being performed. So lots to think about, right!?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Do It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This is a fantastic way to start loading the squat simply to challenge &amp; strengthen the body. It can be used for all sorts of adaptations to the lower body &amp; trunk in terms of hypertrophy, strength, stability, metabolic crossover, proprioception &amp; mobility.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Do It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This back bar position may feel challenging if the lifter has limited range across the chest or limited thoracic spine extension. This could cause protraction of the neck since the position would need to come from somewhere. If the individual cannot retract the scapula this compensation may occur increasing risk. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Another compensation for a stiff spine or lack of thoracic extension might be that the lifter leans forwards allowing the downward load of the bar to transition forward and over to the forefoot. This can excessively load the lumbar spine which overtime could have a detrimental effect.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Obviously there is the option to descend only to the point the lifter can maintain the mid foot balanced load while working on ranges and capacity of the subsystems with muscle energy techniques and nerve mobilisations for example. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style c). Front Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It?</strong> </h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This style requires the bar or load to be resting upon the front of the shoulders. This means the arms must be extended out in front either crossing both the arms in front of the chest, over to the opposite shoulder or, if mobility allows, with the bar resting in the hands with both elbows pointing straight ahead. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Often a lighter load is used due to the force upon the smaller muscles of the shoulders. However if a good position can be achieved &amp; maintained the bar can be held close to the throat &amp; stabilised above and to the front of the shoulder joint. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The downward force produced by the weight of the bar in this forward position means there is a more shear load being put through the spine. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Therefore great technique is vital for reducing risk with this style. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Do It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The crossover of transference into trunk stability is fantastic IF a good position can be achieved.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Do It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Without the upright position during this holds a higher risk than a back bar squat due to the shear loading. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Remember that understanding the influence of good spine biomechanics can dramatically improve your squat.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style d). Overhead Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It? &nbsp;</strong>&nbsp;</h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Usually performed with a very wide grip bar elevated / pressed over the head during the squat. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is possible the most challenging of all the squats I’m describing here because of the instability of the load balancing on the arms overhead. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Literally balanced on top of the scapular, arms extended over head. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Any amount of limitation will be really highlighted during an OH squat.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Fabulous crossover into the Olympic lifts, stability &amp; scapular control. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Do It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Can be used as a Functional Movement Screen (FMS) with just a pole overhead to assess &amp; monitor a group of athletes to identify those at a high risk.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To improve OH stability of trunk &amp; scapular.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Looks &amp; feels soooooo damn cool! IMO<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Do It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>For the same reasons!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This holds high risk for lifters with any lack of range or functional capacity. Improve the intrinsic function, prepare the body with a specific preparation periodisation programme first.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Remember that even tiny muscles like Pec Minor can impact on your ability to overhead squat dramatically. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/how-your-pectoralis-minor-can-affect-your-squat-depth/\" target=\"_blank\" rel=\"noreferrer noopener\">> (opens in a new tab)\">&lt;&lt;see pec minor squat article>></a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style e). Goblet Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Usually done with a kettlebell &amp; the bell is held with both hands in front of &amp; close to the chest. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A nice variation on the front squat but risk is reduced in terms of the load being a bell (smaller &amp; lighter) rather than a bar &amp; also there is less demand for upper body mobility.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lifters could use this in preparation for the front bar squat. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Do It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>As a variation &amp; in preparation for the front bar squat. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Another ‘cute’ variation is to lean the body back at the same time as out stretching the bell / arms at the bottom range before ascending. This creates alterations of the force, load &amp; joint positions under the load.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Do It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If the arm / bicep strength limits the individual or once again if their capacity limits their ROM. The 4 sign anti spasm exercise prior to this can make a huge difference - try it!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style f). Sumo Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>A super wide foot position variation of the squat. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Do It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>To alter the joint positions under load and this can, for some, allow them to achieve a deeper ROM due to their pelvic geometry. For some this wider leg position can mean the depth at which the femur hits the pelvis (altering the pelvic position by tilting it posteriorly) occurs later in the descent. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Do It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Again pelvic geometry will influence comfort levels during these types of moves at increased ranges. Personally the wider foot position doesn’t work for my hips but I do alter my foot width regularly to take into account the various positions I require my hips to be strong during everyday movements. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Style g). Jump / Plyometric Squat</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What Is It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Any of the above done explosively so that the feet leave the floor. Jumping so the muscles exert maximum effort for short intervals. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Do It? </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It improves the power (speed-strength) drive from hips / legs as well as give us a nice cardio kick<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Why Not Do It?</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If there are stability issues or any medical conditions that impact would be detrimental to.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>The Squat In Summary</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>There’s a lot of fuss about squatting &amp; much debate about which one is best &amp; it’s the exercise I get the most questions about. But let me try to sum this up in my opinion….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We should all have the capacity to squat to some degree. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Each time you sit / stand you are performing a squat</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Squatting is what we have done for millions of years to empty our bowls, make &amp; eat meals &amp; to have a rest.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is only in the recent technical era we have really stopped squatting </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can learn to squat again though! </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The squat is defined simply as ankle, knee &amp; hip flexion/ extension </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Squatting can be done to various ranges to remain within safe parameters during a periodised training plan to improve your squat <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"http://bit.ly/ProjectSquat\" target=\"_blank\" rel=\"noreferrer noopener\">> (opens in a new tab)\">&lt;&lt;see A2G project>></a><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A certain style of squat can be safe for one lifter but not for another due to the individuals intrinsic biomechanics</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The squat is a fantastic exercise to strengthen the lower body &amp; train stability &amp; control of the trunk </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The squat style should match the goal </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Using iMoveFreely has proven to dramatically improve the squat for hundreds of people<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>But IMO everyone SHOULD be able to squat <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>----------------<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong><em>Top 10 Best Moves To Use In The Gym</em></strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Ok so I mentioned my original blog idea earlier and that I would come back to it, so….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Why pick 10 when there are LOADS!?!??!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well if we were to fill a blog with ALL of the great moves we like, see or use in the gym it would take a very long time. So my 10 go to moves during various phases of any clients training planning will be revealed over this series of blogs. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We all understand variety is healthy and fun but if you could pick your top 10 gym moves what would they be and why?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>That’s what I am going to TRY to do in this blog series. Choosing favourites will be more generic here in terms of my top 10 for the reasons as stated above, which is why I want to explore each one in a little detail each week.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also they are in no particular order…<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Squat - see above!</li><li>Walking Lunge </li><li>Deadlift</li><li>Turkish Get Up</li><li>Military Pressing</li><li>Push Up</li><li>Pull Up</li><li>Hip Adduction / Abduction </li><li>Hip Flexion</li><li>‘Mobility’ Drills </li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>P.S. OK OK OK I have x 11 I cheated ….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Walking</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->','Top 7 Squat Styles, When & Why To Use Which With Your Personal Training Clients','','inherit','closed','closed','','12073-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',12073,'https://biomechanicseducation.com/?p=38724',0,'revision','',0),
(38725,0,'2024-07-16 11:26:31','2024-07-16 11:26:31','<!-- wp:paragraph -->\n<p>Its possibly THE biggest year of my life so far...WHY?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I HAVE BEEN ALIVE FOR HALF A CENTURY!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Not so long ago we didn’t live much past this age and we certainly didn’t look or feel as great as we do now going into our older years. Well that is what I thought anyway. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now I’m a massive fan of natural health, PMA, silver linings, fate, karma and keep my focus on all the good and simple things in life.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A good night’s sleep is far better than any pharmaceutical for MOST health issues in my opinion. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However when something comes along, creeps up on you gradually in such a subtle way initially….well it can eventually totally change you! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>There had been signs years earlier and I wasn\'t daft I knew I was going through the menopause but had even been glad when my buddies had described their symptoms and their need for HRT, knowing I was doing ok in comparison. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I had spoken too soon….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>Menopause Hit Me<g class=\"gr_ gr_19 gr-alert gr_gramm gr_inline_cards gr_run_anim Punctuation multiReplace\" id=\"19\" data-gr-id=\"19\">....</g>Hard</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Over time I noticed I was waking up with a body that ached all over, I could barely put my feet on the floor, my back shoulder neck pain woke me up. In my mind I would question my training, DOMS maybe? Also how long I had been sitting at my desk etc.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Then there was this waking up with anxiety in the middle of the night !?!? Heart racing and pounding in my chest like how I imagined a panic attack might feel.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>My brain fizzing with thoughts that stopped me going back to sleep. Ok so I reasoned that work was pretty chaotic and I had a lot going on right now.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A massive loss of focus and a constant fatigue that left me so lethargic I couldn’t be bothered to train and could have almost stayed in bed. This began alarm bells.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Motivation was at zero and energy levels were zapped BUT THEN...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The very worst of all…..Not hot flushes oh no, these were literally &nbsp;HOT SEIZURES! Seriously one minute we are driving along the next minute the entire car has steamed up or waking up dripping with sweat, throwing back the covers then instantly freezing cold as the air hits me. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I realised my life had become miserable I was not happy anymore and I felt really old physically when I couldn’t be bothered to train. That was it, I’d had enough.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This just wasn’t me...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Seriously I actually thought it was just because I’m approaching 50 <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So I read up on menopause symptoms and began ticking off the ones I had….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Hot flashes</li><li>Depression</li><li>Aching joints &amp; muscles</li><li>Anxiety</li><li>Irritability</li><li>Insomnia</li><li>Mood swings</li><li>Fatigue</li><li>Racing heart</li><li>Headaches</li><li></li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>OMG that’s me?! &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Or not me <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WOW</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So off I went to the doctors to ask for some help….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Blood tests </li><li>ECG </li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>All Fine. Normal.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>But not REALLY normal as I was confirmed as menopausal BUT I KNEW that! I wanted something to help my symptoms.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The doctors asked me the usual stuff….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Diet? </li><li>Sleep? </li><li>Caffeine? </li><li>Stress? </li><li>Exercise? </li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Ticked all of those boxes and so she asked me what I wanted to do?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Is It Time For HRT?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>I said <em>“Can I have a low dose HRT please?</em>”<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now I had done my research, read articles and research papers, asked my pals who were on it etc etc and had decided my quality of life was such that it required a stronger intervention. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>2 weeks into taking my HRT WOW I KNEW it had been the right thing to do because OMG I had forgotten how great I <strong><em>normally</em></strong> feel!!! </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The side effects of putting some of the hormones back into my body….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Training again</li><li>Sleeping solidly through the night</li><li>Energy back up</li><li>Motivation back in order</li><li>My skin even looks better</li><li>Wrinkles reduced</li><li>Belly fat down</li><li>Focus is back</li><li>Not feeling stresses</li><li>No anxiety</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>It SOOOOO Taboo!</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So WHY on earth am I telling you all of this???<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well it is not a subject most women would discuss openly and I also wonder if some women, like me, might not even realise some of what they are feeling may be a result of hitting the menopause.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Personally, I have no issue discussing it and would like to encourage others to share their experiences of it too so we can learn from each other. I know some of my friends who have struggled even more than I did so maybe, just maybe, with some encouragement to be more open we can support and learn from each other.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Can Personal Trainers Learn From This?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So to all of those Personal Trainers out there, please note...the old saying ‘<em>Going through the change’ </em>could not be put any more accurately. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Please be mindful of your middle aged female clients whom I know are one of the biggest demographic seeking our advice. They too could potentially be experiencing any of these symptoms. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It may not simply be that they are just ignoring your motivation or that they can never be arsed. It may not simply be that they aren’t trying hard enough. It maybe they are changing and please understand I am NOT for a moment suggesting you tell them they need HRT or to see a GP!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However hormones changing can change the person and having been through it, I was surprised by just how much it changed me…..BUT....<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>I am back!!!</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','My Secret Revealed… How Menopause Has Affected Me','','inherit','closed','closed','','11824-revision-v1','','','2024-07-16 11:26:31','2024-07-16 11:26:31','',11824,'https://biomechanicseducation.com/?p=38725',0,'revision','',0),
(38726,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p>WOW!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What an incredible weekend! After months and months of planning and organising, with the usual chaos and changes all at the last minute, we finally saw the fruition of our efforts come to life.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>And it could not have any any better!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>First up saturday morning was in The Biomechanics Education Academy...<em> </em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong><em>The Annual Master Trainer Standardisation Meeting</em></strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>8 of the very best Biomechanics Education Master Trainers gathered to discuss:<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Mission</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Vision</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Values <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We explored self reflection, personal development techniques, how we constantly strive to create the best learning environment for our academy learners, we asked ourselves WHY (Simon Sinek ‘<em>Start With Why</em>’), we did a personal effectiveness scale test and also discussed how to be aware that we each see the world differently - yeah pretty deep stuff!!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>After a light lunch we went into our saturday afternoon gathering.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong><em>The Annual Biomechanics Coach Training Camp</em></strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>There were 46 Biomechanics Coaches in the room and after a quick annual update about our progressive (and so far successful) plans towards global domination we began with our first session.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Mike Grice</strong> who is also an Osteopath and world leader in intrinsic biomechanics lead this interactive thought provoking session. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>His session discussed interdisciplinary communications and understanding. He set tasks for the delegates to discuss ways to explore and understand the mindset of an interdisciplinary practitioner. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Next up was…<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Martin Haines</strong>, Chartered Physiotherapist and also another world leader in intrinsic biomechanics. He lead a fantastic session discussing running biomechanics. Going into details about the challenges of alignment as a measure due to the diverse nature of pelvic geometry. He also discussed foot and ankle biomechanics and how these to can miss guide practitioners. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Saturday evening we all met at the local Tavern Pub for a social gathering of Biomechanics Coaches to wind down from the days events. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Sunday was...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong><em>The Kaizen Project</em></strong><em> </em><strong><em>2019</em></strong><br></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Delegates vegan to arrive from around 8am from all over the UK literally for this awesome much awaited event! That went something like this:<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Jonathan Broom Edwards </strong>delivered at very honest session about GB level mindset and how he developed his to win a Silver Medal high jump in 2012. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":11706,\"width\":1226,\"height\":818} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/02/Jonathan-Broom-Edwards-1024x683.jpg\" alt=\"\" class=\"wp-image-11706\" width=\"1226\" height=\"818\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>Mike Grice</strong> was back to deliver a stunning practical session with more mic drops than an pne mic club!! Using therapy to specifically improve performance in a way many delegates hadn’t heard before. In fact he challenged many of the concepts many are still being taught about what is actually happening to the body when you have manual therapy. Fantastically controversial BUT all evidence provided.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":11707,\"width\":1227,\"height\":818} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/02/Mike-Grice-Kaizen-Project-2019-1024x683.jpg\" alt=\"\" class=\"wp-image-11707\" width=\"1227\" height=\"818\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>Ben Coomber</strong> appeared next to deliver a dynamic session that included all aspects of health when considering performance, from sleep &amp; hydration to of course, nutrition. His suggestion towards a simplistic approach with awareness and consistency was fantastic. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":11708,\"width\":1231,\"height\":821} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/02/Ben-Coomber-Kaizen-Project-2019-1024x683.jpg\" alt=\"\" class=\"wp-image-11708\" width=\"1231\" height=\"821\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>Chris Wright</strong> was our business mentor for the day. Chris showed us a simple blueprint for coaches to apply to their business to help them grow.  Being a great coach is only part of the formula, we dived into the other aspects that you, as a coach, need to have in place to take your business to the next level.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":11703,\"width\":1229,\"height\":820} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/02/Chris-Kaizen-Project-1024x683.jpg\" alt=\"\" class=\"wp-image-11703\" width=\"1229\" height=\"820\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>From here we all made our way downstairs into the Aspire4Fitness Gym to first of all eat!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>FREE fish n chips from the Mobile Chip Shop went down a treat with everyone!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Exhibition stands were all set up... <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Super Seven Coffee</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sanctum Apparel </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Awesome Supplements<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...and there was Pulseroll - I delivered a practical session showing delegates how to take advantage of this awesome tool.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Finally after 140 people had a photo with him…. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>Eddie Hall </em></strong>sat and shared his personal story as an athlete how he successfully achieved his goal/s through mindset, therapy, specific performance training and diet and never giving up. The Q&amp;A session was also revealing, honest and personal, allowing delegates to interact with The Beast!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Myself and my fellow organiser Matt Kirk Ellis, MD of Aspire4Fitness Gym, felt that the day/s went extremely well and couldn\'t in fact have gone any better than planned. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So much so we are planning a meeting about the next event….but not before we have both taken a holiday!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thanks to everyone who supported us, all our sponsors and of course the guest speakers, without whom there would be no event! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Until next time….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','The BIG Biomechanics Coach Weekender! Master Trainers, Biomechanics Coach Training Camp & The Kaizen Project','','inherit','closed','closed','','11702-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',11702,'https://biomechanicseducation.com/?p=38726',0,'revision','',0),
(38727,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p>Calling All Soldiers!!  FUNDING is HERE!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A.M.A.Z.I.N.G. News!! - AGAIN!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Finally after months and months of evidencing we now have Military Of Defence backing for funding and accreditation of our L4 LBP Specialist Diploma in Biomechanics Coaching through Enhanced Learning Credits Administration Services!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is an extremely important milestone in the existence of Biomechanics Education and our mission to always improve on what and how we deliver our programmes. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We feel passionately about our promise to every single learner that comes into the academy, whether you are on a 1 day workshop or a full L4 Diploma learner. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>We promise you quality content</li><li>We promise you an inclusive classroom</li><li>We promise you our full support </li><li>We promise you more than just education</li><li>We promise you opportunities</li><li>We promise you will not be disappointed </li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>We can not only promise you this but we have evidence of it because this is what the MOD require as part of the application process. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Over 6 months, 26 documents, 6 files of evidence of legal, quality, declarations, insurance, references, demands and financial statements. We had to re-submit 5 times before they would accept our application due to the amount of detail they required. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Let me tell you this has been an extremely stressful and time consuming process….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>….why do it then eh??<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well let me tell you we have literally got everything covered to protect YOU and be in a position to promise YOU everything we promise you because if I don’t…..well I will be in trouble with the Military of Defence!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The business has been fully scrutinised from every damn angle to make sure our amazing ex military service men and women get the training standards they deserve once they leave and want to re-train back into a civilian job, like becoming a L4 LBP Specialist Biomechanics Coach!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So ex military guys who can access funding can get their L4 LBP Specialist Diploma in Biomechanics Coaching paid for by the MOD!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT wait….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You’re not ex military? … well so what?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Even if you’re NOT an <g class=\"gr_ gr_9 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling multiReplace\" id=\"9\" data-gr-id=\"9\">ex </g><g class=\"gr_ gr_6 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling ins-del\" id=\"6\" data-gr-id=\"6\"><g class=\"gr_ gr_9 gr-alert gr_spell gr_inline_cards gr_disable_anim_appear ContextualSpelling multiReplace\" id=\"9\" data-gr-id=\"9\">service</g> man</g> or woman...well guess what….? YOU TOO get the gold standard level of training that has been through rigorous testing. YOU TOO can gain access to the level of service expected from us by the Military of Defence. OK OK OK yes you, yourself have to invest in yourself and jump on the course, BUT if the Ministry of Defence <g class=\"gr_ gr_115 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace\" id=\"115\" data-gr-id=\"115\">trust</g> us, that should give you confidence in us too!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','Funding For Ex-Military via ELCAS - Become A Level 4 Low Back Pain Specialist Biomechanics Coach','','inherit','closed','closed','','11549-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',11549,'https://biomechanicseducation.com/?p=38727',0,'revision','',0),
(38728,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:heading -->\n<h2><strong>What Exactly Is Periodisation Training?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>Periodisation</em></strong><em> is the systematic planning of athletic or physical </em><strong><em>training</em></strong><em>. ... It involves progressive cycling of various aspects of a </em><strong><em>training</em></strong><em> programme during a specific period. Conditioning programmes can use </em><strong><em>periodisation</em></strong><em> to break up the </em><strong><em>training</em></strong><em> programme into the off-season, preseason, in season, and the post season.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>OR</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Tudor Bompa, a leader in periodisation strategies, states:</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“Periodisation of strength is structured into phases to maximise sport-specific strength. These phases include muscle endurance, hypertrophy, maximum strength, anatomical adaptation, and reactive training, which incorporate power and explosiveness.”</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>At Biomechanics Education we have another way of defining and designing ‘periodisation’ and so here we will discuss different models.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>The Standard Models For Periodisation Training</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Periodisation training is most commonly linked to elite sport and strength/energy systems/skill training. It is a fantastic method for planning an athlete’s entire year of training exercises across both long and short term ‘cycles’.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>The 3 Cycles Of Periodisation Training </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>MACROCYCLES</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The longest of the 3 cycles and commonly seen as the annual calendar in terms of planning the training from a top level view of the seasons and competition.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>MESOCYCLES</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This is the next level of planning in terms of blocks of specific training, ie a strength phase or an endurance phase sport dependant. They are typically around 3-4 week blocks and slot into the macrocycle relative to the competitions and the overseeing ‘skill’ you are wanting to develop at the appropriate times. This also takes into account tapering and recovery ie prior to a marathon or powerlifting event to avoid fatigue at crucial times.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>MICROCYCLES</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The shortest cycle viewed used and usually planned to a week with close scrutiny of measurements to facilitate the requirements for that block. Also inclusive of rest days and specificity to requirements. Typically 3-4 of these micro cycles make up a mesocycle.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Why The Increase In Demand/Popularity?</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Personal training education does not require the learner to demonstrate an understand of periodisation at this level since this has always been the job of the S&amp;C coach. However more and more clients are entering into the realms of competitive amateur sport and creating an annual plan has begun to look far more interesting and beneficial.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This modality of planning and training gives far more longevity to our personal training programmes. It also expands our concept of adaptation much wider &amp; with more specificity &amp; complexity.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This brings a whole new level into our programming resources but also variety and likely more success with less injury risk.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However understanding the reasoning behind each decision is far more intricate than simply choosing exercises</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Let’s look at a few variations of periodisation models that might allow a PT to implement periodisation into a system of understanding that might be more relevant to our regular clients</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>At this point I would like to emphasise that any personal trainer wishing to advance their knowledge in this field should seek a reputed S&amp;C course that includes a far more detailed reasoning and rationale behind a periodisation model.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph --><!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Examples:</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Strength &amp; Conditioning Education; Force Velocity Curve</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Strength &amp; Conditioning Education give the example of the force velocity curve example:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img src=\"https://lh3.googleusercontent.com/jx5IMOX39RqSg5mr2EtrHEKu7p4xnkLh4xcnNRN_iTxRZ9nlh97flQ6tCo3_8syidmpQu6N7HjBGh-d8sBrMrt6hIvAlI7eQitMID8ojuLJ_NELUEIT_UrWRUM7uiLdysH2xbTFC\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>This is where the periodisation model first considers development of strength, then strength with speed, followed by power and so on. You cannot produce power without developing strength first so this model of planning is great for olympic lifters or rugby players for example.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Chuck Wolf : Periodised Programme Hybrid Model</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Chuck represents his model in another way:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img src=\"https://lh3.googleusercontent.com/7BSuu6WtrUyIJdxUw9jCqhIkJ6EFMfH_ivPmk0BmIFpXz7KBFkptzCMfDWCn6r2ZGjqGLYdmlQPXMZx9Q0BM9dN7yXj3DuNbiw93o-2Wg22H_8FPnbcRzRfyuq77XMf1bHwq5NPs\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>He has layering of skills development in a periodised pyramid plan of laws to follow:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Law One: Develop joint flexibility.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Law Two: Develop tendon strength.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Law Three: Develop core strength.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Law Four: Develop the stabilisers.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Law Five: Train movements, not individual muscles.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This also make absolute sense and if you read his article he describes in more detail WHY each law exists.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Biomechanics Education Periodisation Pyramid Model </strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Another way of looking at periodisation might be in preparation for movement in the first place. Our model, like Chuck’s, is a pyramid model. This might look similar but has differences due to the goal and requirements. However it has benefitted BOTH elite athletes and our average client base of desk workers or fat loss clients perfectly.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img src=\"https://lh5.googleusercontent.com/zckayMOEf2i91zbFSjTGVbtgugArh-ROo-KHyjuqPbc2ncfmc1YdS0loNz-7bHreJ01Fmu_gAQ8n3ZAyCM7fw43l6phKx65kL5X50K5EGoa7EGbKz0m7HS1sywsf50mOv5rlH_-N\" alt=\"\" /></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>This evidence based model demonstrates how to begin with the ‘intrinsic biomechanics’, or 3 sub systems, first in terms of preparation for movement. Developing good muscle function, mobile nerves and joints prior to stabilising the integrated system. Then we layer on and develop basic agonist/antagonist joint strength ratios. This then leads into specificity of activity or sport development training.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Each model leads into one another and can blend or merge depending upon the client, the coach and the goal specificity.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Do You Use Periodisation?</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>While there are great examples of periodisation models here I know I am not alone in stating that….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...the single most important thing to consider when planning your periodisation programme is the client in front of you!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So no matter how sexy some ideas, models or exercises are please please please ALWAYS consider the client FIRST!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>For many the biggest challenge is adherence so simpler is better however there are those who relish a challenge!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Tell Me Your Thoughts?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>rachel@biomechanicseducation.com</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a></figure>\n</div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->','Personal Trainers & Periodisation: What Is It and Why Should We Be Using it?','','inherit','closed','closed','','11407-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',11407,'https://biomechanicseducation.com/?p=38728',0,'revision','',0),
(38729,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p>Assumption is often used to identify WHY someone maybe limited in the much coveted Front Squat or OverHead Squat. This blog will discuss and explore more objective, and ultimately safer means of ‘measuring’ the WHYS rather than the obvious WHAT\'S when it comes to these often more challenging squat positions.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What&nbsp;Is&nbsp;Happening&nbsp;vs&nbsp;Why&nbsp;It\'s&nbsp;Happening</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It is very easy to see WHAT is happening when a client doesn’t perform a squat ‘very well’. Add the challenge of some kind of compressive or shear load on top of this and things can be dramatically highlighted.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ok so why would someone want to do these kind of squat variations? <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Why Do The Front Squat </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This technique requires the bar to be upon the front of the shoulders, with the arms lifted to balance the bar close to the throat.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This position challenges trunk stability differently, compared to the more popular back squat, due to the shear force positioning of the bar. The back squat is a more compressive load as the bar is behind the head upon the meaty part of the shoulders. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The bar position on any style of squat should be as close to above the midfoot as possible for reduced risk and improved movement efficiency of the load. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The front bar position requires a more upright posture to achieve this. For many this upright position is a challenge because it requires a wonderfully mobile and yet solid and stable pelvis and trunk. This is something many of us lack due to our lifestyles hunched over laptops, phones etc.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Why Do The Overhead Squat</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This techniques requires the bar to be held and balanced with the arms extended over head.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This particular squat variation is possibly the toughest to master due to the added challenge of shoulder mobility and stability. The front and back squat positions keep the load very close to the body.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The overhead squat position also creates virtually a full stretch through the nervous system which again can highlight any areas the individual may lack a capacity for movement in.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Why Do Them Then?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well, they can add variety, alternative stimulations to the same movement, they challenge stability more, particularly the overhead squat and they are in themselves benchmarkers or measurements of movement capacity. They do hold <g class=\"gr_ gr_5 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins replaceWithoutSep\" id=\"5\" data-gr-id=\"5\">risk</g> of course which increases further with added kilos/load as I am sure you would be aware.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>So What?</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well have you ever watched someone do one of these variations and thought…<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“I’d love to try that”</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>OR</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“WHOAH, they shouldn’t be doing that!”</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>OR</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“I wish I felt more comfortable/confident doing these”</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Assumptions That&nbsp;Are Often&nbsp;Made</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Assumptions are often made about WHY we struggle with some of these techniques in terms of what we need to do about it. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Immobile Pelvis</li><li>Stiff Spine</li><li>Tight Calves</li><li>Tight Nerves </li><li></li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>In fact all of these can be contributing to a poorly performed Front or OH Squat. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Not just these, in fact the chest muscles, in particular Pectoralis Minor. This tiny muscle can inhibit your squat performance by pulling the scapular around the thoracic spine and rib cage and thus stiffen and limit thoracic extension. A key component of keeping that bar above the midfoot during any squat.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Improving&nbsp;Your&nbsp;Overhead&nbsp;Squat&nbsp;Or&nbsp;Front&nbsp;Squat</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well of course my advice is to hire a highly qualified movement specialist or coach because it is a challenge to observe your own Front or OH squat technique from all angles. Ideally someone who can assess your body prior to squatting to understand which of the above limitations are relevant to you.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However in the meantime following a system of approach would make sense rather than just hammering away at something and not knowing if you are making a difference, right??<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>How To Discover Your WHY’S To Improve Your Front &amp; OH Squat</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:list -->\n<ul><li>Evidence shows that around 60% of ‘dysfunction’ stems from the pelvis.</li><li>Changing too many things at once won’t allow you to be objective as you won’t know what has worked</li><li>Follow an evidence based system of approaching your programme design will increase confidence </li><li>Repetition - Use the same movement benchmarks, with the same setting, equipment, video/photo angles etc </li><li>Video / photo evidence will allow you to make clear analysis of what is or isn’t changing/improving</li><li>Be patient but consistent. Often the changes can be subtle and chances are it will take time </li><li>Ask the professionals or get educated on evidence based physical assessments </li><li>Specificity - Always keep the goal in mind</li><li>Take each body part at a time. Start with the pelvis, then spine, shoulders, knees and feet since this is a logical evidence based approach.</li><li>Try a variety of techniques for each area not just stretching for example. Ie Muscle energy techniques, nerve mobilisations, joint mobilisations etc</li><li>Don’t forget to strengthen other planes of motion for all round stability. Ie Frontal plane work can dramatically improve even sagittal plane movement performance </li><li>Use antagonist strength work to improve overall squat strength</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Last year I put together the \"Project Squat\" Series which was all about showing you the techniques and assessments you could use to identify the reasons WHY the squat wasn\'t improving and how you could correct those things.  Here are the links to each of the sessions:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/how-to-squat-ass-to-grass-a2g-project-squat-part-1/\">Part 1: How To Squat Ass To Grass</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/project-squat-part-2-how-to-test-for-improve-your-pelvic-function-how-it-affects-your-squat/\">Part 2: How To Test For &amp; Improve Your Pelvic Function &amp; How It Affects Your Squat</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/project-squat-part-3-how-to-assess-for-dysfunction-in-the-spine/\">Part 3: How To Assess For Dysfunction In The Spine</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/project-squat-a2g-part-4-the-nervous-system-how-it-affects-the-squat/\">Part 4: The Nervous System &amp; How It Affects The Squat</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/project-squat-a2g-part-5-how-shoulder-mechanics-affects-your-squat/\">Part 5: How Shoulder Mechanics Affects Your Squat</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/squat-project-a2g-part-6-the-knee-your-squat/\">Part 6: The Knee &amp; Your Squat</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://www.biomechanicseducation.com/project-squat-a2g-part-7-how-your-ankles-feet-affect-your-squat/\">Part 7: How Your Ankles &amp; Feet Affect Your Squat</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Conclusion:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It would be prudent to stay open minded about how many things can influence your squatting ability, particularly when choosing more advanced squat techniques like the front squat or overhead squat. Try not to assume anything, taking the time use measurements gives us confidence in what is or isn\'t working. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Finally and as always please do get in touch with all of your movement related questions! </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>rachel@biomechanicseducation.com</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','How To Improve Your Front Squat Or Over Head Squat','','inherit','closed','closed','','11155-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',11155,'https://biomechanicseducation.com/?p=38729',0,'revision','',0),
(38730,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p>As trainers and coaches ‘selling’ your services, whether as a sole trader or employed professional, I would bet highly that you are aiming to ACHIEVE something, right? Success measured by income, reduced hours or even simply job satisfaction for example…<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This could also cross into your personal life in terms of wanting to ACHIEVE something like maybe enter a fitness competition or travel to a certain country...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...and we ALL know our CLIENTS want to achieve SOMETHING! </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is precisely our job!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So what’s the difference between grit and talent?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How might this influence what we do or how we approach it?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Do we have an unconscious bias towards talent over actual achievement? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Why would we do that?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>The Problem</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well the problem is when we are glued to talent shows on TV or recognised for ‘talent’ at school. Also having a talent for a sport or skill doesn\'t necessarily mean we, or our client, will achieve at it. For your client to succeed they need persistence!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Let’s dive a little deeper into the difference between them.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Definitions</strong> <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Talent - Skill, ability, natural aptitude</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Grit - Persistence, effort, courage, resolve strength of character </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>So What? </strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We all remember the kids at school who winning a race came easy to and those who were always last. I mean who got rewarded for being last?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>But what about the kids who kept on trying no matter what?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What about when they continued trying into their teens and 20’s and maybe even adulthood?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Which one were / are you?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Which one is your client?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Is it that talent gives a perception or an excuse for the rest of us to feel that well we don’t need to try because, well we will never be that ‘good’? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How many kids gave up or how many adults give up before finding out if they could actually, with a big dose of grit achieve what they set out to do?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ever thought..</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“Oh that\'s not me I\'m therefore not going to exert the same kind of effort into what I do”</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We should recognise that we can learn skills, we can also learn &nbsp;persistence of course we can but is that not a more innate part of a character rather than a talent?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So are you talented? Do you have a talent? Or do you have grit? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Or maybe you have both?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>The Grit Scale Test</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Having read Angela Duckworth’s book Grit: <em>The Power Of Passion and Perseverance, </em>it had so much of what was at the heart of Ken Robinson’s theory on <em>Finding Your Element</em>. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can you can learn a skill but can you learn grit or passion?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here is Duckworth’s Grit Scale so that you can see where you are right now. But if you read her book you will see how this scale can indicate way more than simply grit.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":11026,\"width\":427,\"height\":637} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/THE-GRIT-SCALE--687x1024.png\" alt=\"\" class=\"wp-image-11026\" width=\"427\" height=\"637\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":11027,\"width\":429,\"height\":622} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/THE-GRIT-SCALE-2-706x1024.png\" alt=\"\" class=\"wp-image-11027\" width=\"429\" height=\"622\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>To Conclude</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Demonstrating persistence has been shown through research to be far more likely to equal achievement and it has been demonstrated time &amp; time again.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>IN FACT it might be argued that having natural talent at a young age could be detrimental to your grit scale or persistence, if gaining positive reinforcement about talent alone comes easily. &nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Those with natural talent may exert less effort due to the ease of their skill. However those determined to put in more effort due to a lack of skill ....well could they end up more feeling /being more successful? <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Let’s consider the reasons our clients come to us. Often this is because they have been unable to persist with things themselves. The better we understand this and the reasons why, the more opportunities we have to help them make changes. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Persistence and Consistency = Achievement and Success - No Talent Required!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Duckworth opinion is to go from talent to achievement this is what is required:<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Talent x Effort = Skill </em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Skill x Effort = Achievement </em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Talent matters but effort is required twice within this equation! </em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','Grit Vs Talent: Which Will More Likely Result In Achievement?','','inherit','closed','closed','','11024-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',11024,'https://biomechanicseducation.com/?p=38730',0,'revision','',0),
(38731,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p><strong>Chair Rebellion Is Back!</strong>Are YOU A Chair Rebel?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The mission continues Juicefans….JOIN US!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Improving Movement Through Education</em> <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We like to explore and share ways we can all Move Well then Move More and this weeks Juicemail is no different. We will be challenging our <em>lazy</em> culture, offering some possible reasons why and also ideas on how to nourish yours and your clients, movement capacity.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So to begin, those of you that have followed me for a while may remember the <em>Beyond 90 Challenge</em> chair rebellion. <a href=\"https://www.biomechanicseducation.com/are-you-up-to-the-beyond-90-challenge/\">If you want to see the original post, check it out here.</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here are just a couple of people that joined in...</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:columns -->\n<div class=\"wp-block-columns has-2-columns\"><!-- wp:column -->\n<div class=\"wp-block-column\"><!-- wp:image {\"id\":10931} -->\n<figure class=\"wp-block-image\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/Chair-Rebel-3-Biomechanics-Education-630x1024.jpg\" alt=\"\" class=\"wp-image-10931\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph --></div>\n<!-- /wp:column -->\n\n<!-- wp:column -->\n<div class=\"wp-block-column\"><!-- wp:image {\"id\":10932} -->\n<figure class=\"wp-block-image\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/Chair-Rebel-1-Biomechanics-Education-768x1024.jpg\" alt=\"\" class=\"wp-image-10932\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph --></div>\n<!-- /wp:column --></div>\n<!-- /wp:columns -->\n\n<!-- wp:paragraph -->\n<p>The idea is to challenge the <em>lazy</em> culture that seems to frown upon those of us who choose NOT to sit even when a chair is available and everyone else is sitting.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>During the Beyond 90 Challenge I spent several weeks experimenting with NOT sitting during my days in a deliberate attempt to see how people responded and of course to nourish my movement!<br><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What About Working At A Desk?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So the point of this challenge is to reduce the amount of time we spend still, not moving or sedentary. Now of course we must take into account the 3 R’s - REST, RELAX &amp; RECUPERATE. However too many of us have taken this to extreme lengths in terms of using our bodies enough to nourish them and keep the joints and tissues healthy and injury and pain free.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>For example..<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>While I do have a laptop stand you don’t need one as you can simply pile some books on top of your desk and place your laptop or keyboard on top for a period of each day/hour or session. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The key is to keep moving, try not to be too static for too long since we are designed to move! If we don’t move enough or regularly the body (being a master of compensation) will try to adapt to its environment and reserve energy by stiffening up mobile areas to reduce energy usage. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So moving a little bit more each day also means you will be burning more NEAT calories that most of us have also forgotten about.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>Non Exercise Activity Thermogenesis (NEAT) </strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This is the energy you burn outside of your exercise calories and can make a huge contribution to nourishing your movement.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Park as far as possible from the shop, office etc</li><li>Walk up the stairs instead of using the escalator lift</li><li>Arrange your office equipment so that things you use regularly are a walk away</li><li>Offer to help with physical tasks</li><li>Don’t fret about forgetting something upstairs, clap for joy at another excuse to run up the stairs</li><li>Invest in a FitBit or open up your iPhone health app to compare steps day to day</li><li>Enjoy physical chores because it feeds your movement profile</li><li>Practice your iMoveFreely techniques at your desk</li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>So I challenge YOU to rebel against the chair. Not only that….challenge your clients, peers and colleagues! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Being a Chair Rebel will support their training goals and in fact means we/they are more likely to lose weight, move better and feel better. It promotes a healthy attitude towards movement and creates awareness of how little many of us move. Sitting should be the alternative not the norm. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Be A Fidget Pants!</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In my experience recently of 5 days standing at the back of a course, while everyone else sat, meant they asked me about why I was standing. This gave me the opportunity to encourage yet more chair rebellion. Several of my peers joining me at the back!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Mostly people are up for the challenge and everyone secretly admires a Chair Rebel when they understand the cause. Even if initially they think you are a bit weird. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Chair Rebellion Project</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>So the word is spreading and<strong> </strong>having received many message from Chair Rebels around the UK, it’s clear the project is expanding.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>One friend, Jennifer, messaged me on Facebook to express her frustration about the sitting epidemic at schools where children are told ‘<em>be quiet and sit still”.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>She asked if something could be done towards improving this….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WOW, things are getting serious, but ya know what, shes right!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>And I LOVE the idea of encouraging and supporting schools in educating teachers/children how to nourish their movement profiles while maintaining the school curriculum and focus. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It has been shown that frequent bursts of energy and being in a heightened state of ecstacy create focus and enhance learning (Tony Robbins <em>Power From Within</em>, 2018). So shouldn’t we be doing this with the kids?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>School\'s On The Move </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If we look at the most modern education leaders in the world, Finland, they are encouraging more movement at school. <a href=\"https://liikkuvakoulu.fi/english\">Click here and check this out.</a><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Shouldn’t we be doing the same? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Do you have children or friends with children?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How do you feel about this?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Would YOU like to join the chair rebellion?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How will you contribute?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Maybe we should be getting them to jump up and down prior to the session, or stand up telling jokes to each other in the class to stimulate their learning ‘state’ as well as their movement?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What do YOU think?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Send in your photos please and lets start a revolution!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Standing, when everyone else is sitting?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Waiting for the bus</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Waiting at the doctors</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>While at work</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>On a train</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In a meeting<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>BUT WAIT!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Let’s just quickly look again at that all important question….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>SO WHAT?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>The Technical Argument For Chair Rebellion</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Any ‘fixed’ position for long periods is not natural for our bodies. Humans are physically designed to move and so it isn’t just the act of sitting that results in compensations and adaptations that create aches and niggles. Standing for long periods can also starve us of movement nutrition.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However sitting has to be the most prevalent and here we will explore why.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Sitting Compensations </strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When sitting for long periods generally the lower limb joints will be ‘fixed’ into hip flexion, knee flexion and ankle dorsiflexion with the pelvis tilted posteriorly so the lumbar spine is also flexed. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The sitting/sedentary lifestyle has been linked to Low Grade Low Back Pain or Non Specific Low Back Pain.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>There are simple techniques we can add into our daily routines like moving more but also exercise programmes like iMoveFreely that can even be done while sitting at your desk, or as a warm up to improve your movement along with those, low grade aches and niggles. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Dare to be a Chair Rebel - Start sending in your PHOTOS Please, load them up to Instagram and use the hashtags #ChairRebel and #Beyond90</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer. Our diploma now includes a Level 4 Low Back Pain Qualification as well!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->','Rebel Against The Chair - How Avoiding Sitting Can Dramatically Improve Our Health','','inherit','closed','closed','','10929-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',10929,'https://biomechanicseducation.com/?p=38731',0,'revision','',0),
(38732,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p>Just spent a whole week in London on a Directors Development Programme rubbing shoulders with a real mix of professionals from all kinds of industries.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Insurance</li><li>Construction</li><li>IT</li><li>Pharmaceuticals</li><li>Education</li><li>Charity</li><li>Airport</li><li>Rugby Club</li><li>Civil servant</li><li>British Rail</li><li></li></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>We began with discussions about our mission, vision and values. This is something I wanted to share with you because it’s actually at the very core of who Biomechanics Education is.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Our Mission&nbsp;At&nbsp;Biomechanics&nbsp;Education</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>Improving Movement Through Education</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Mission, or core purpose, remains unchanged no matter what we do but like the lettering inside a stick of rock, it’s at the very heart of all we are aiming to achieve throughout the entire company.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s the legacy that we hope lives on beyond the founders.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What\'s Your Mission?</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Consider WHY you do what you do, I mean really deep down, what drives you? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What is your mission? purpose? Reason for being?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When you realise your true mission it should be at the core of all your decisions and can actually make choices simpler….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>….ask yourself ”<em>Does that take me closer to my mission? does that fit my purpose? Is there a better option that is more relevant to my mission?</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Our Vision&nbsp;At&nbsp;Biomechanics&nbsp;Education</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>To Become The Premium Provider Of Advanced PT Education While Bridging The Gap Between Exercise, Therapy &amp; Medicine.</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Our vision is the aspiration of how we do this via our mid &amp; long term goals. It guides our decisions when choosing our team, our partners, events, our academy content and our bigger picture ideas.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Whats Your Vision?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>How will you show aspiration in your mid long term goals? What does your vision hold? What reputation would you like to be known for? <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This can also enable you to plan and &nbsp;strategise about what direction to take with your education, business structure, commercial offering etc.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Our Core Values </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em>Integrity</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Communication</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Honesty</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Community</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>Support</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Core Values are our philosophies, principles and the way we conduct ourselves as a business throughout the company.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Your Core Values?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>What is at the heart of your values in your business? Why do people pick you? Why do you want them to choose you? How would you like people to describe you?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WAIT!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I know what you might be thinking!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“This is not me, I am just a sole trader, small business, only me...why would I need a mission, vision etc?”</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well it goes deeper than simply a business decision my lovely Juicefans!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This can be give you the framework to finding your ELEMENT! Remember Sir Ken Robinson? &lt;&lt;LINK TO THAT BLOG&gt;&gt;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>The 5 WHYS</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Another technique you could try is The 5 WHYs. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Consider what you do.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Start with <em>WHY do I do what I do?</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>WHY is that?</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Continue on asking yourself why for 5 more times, and see where your answers take you.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What Else Did We Discuss On The Course?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>LOADS!! But I will have to drip feed it to you as I process it all!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It was part of a full PGcert at Chichester University so a huge amount of content on this ‘accelerator’ module. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However to add to this Juicemail theme I would like to add a…..<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Book Recommendation Alert!</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><em><a href=\"https://www.amazon.co.uk/Start-Why-Leaders-Inspire-Everyone/dp/0241958229/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1547496831&amp;sr=1-1&amp;keywords=start+with+why\">Start With Why</a></em><a href=\"https://www.amazon.co.uk/Start-Why-Leaders-Inspire-Everyone/dp/0241958229/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1547496831&amp;sr=1-1&amp;keywords=start+with+why\"> by Simon Sinek</a><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":10835,\"width\":295,\"height\":445} -->\n<figure class=\"wp-block-image is-resized\"><img src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/Start-With-Why-Simon-Sinek-680x1024.jpg\" alt=\"\" class=\"wp-image-10835\" width=\"295\" height=\"445\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p>I read this book some time ago and have also watched several of Sinek’s videos including a great TED talk - How Great Leaders Inspire Action<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:core-embed/youtube {\"url\":\"https://youtu.be/qp0HIF3SfI4\",\"type\":\"video\",\"providerNameSlug\":\"youtube\",\"className\":\"wp-embed-aspect-16-9 wp-has-aspect-ratio\"} -->\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\nhttps://youtu.be/qp0HIF3SfI4\n</div></figure>\n<!-- /wp:core-embed/youtube -->\n\n<!-- wp:paragraph -->\n<p>Sinek talks about the fact that most businesses sell the WHAT &amp; the HOW</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Few sell the WHY….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WHAT- is the service you provide</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>HOW - is the platform or medium with which you deliver it but..</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WHY - that’s your <em>purpose OR mission</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Your purpose will sell what you do for you. People will feel a connection with you, be drawn to you and follow you. People buy based on emotion. They could buy it from any other trainer, coach or therapist. WHY should, or would, they buy from YOU?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WHY? <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>If You feel Stuck, Fed Up Or Uninspired...</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...remember those words from Tony Robbins...<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“If you do what you’ve always done, you’ll get what you’ve always gotten”</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>WHY not take some time to work through your WHY, your MISSION?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"mce_7\"><strong>&gt;&gt; <a href=\"https://biomechanicseducation.clickfunnels.com/l4-lower-back-offer\">CLICK HERE TO REQUEST MORE INFORMATION &amp; TO CHAT WITH ONE OF THE TEAM ABOUT THE LEVEL 4 LOW BACK PAIN QUALIFICATION!&nbsp;&lt;&lt;</a></strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:image {\"id\":7922,\"linkDestination\":\"custom\"} -->\n<figure class=\"wp-block-image\"><a href=\"https://biomechanicseducation.clickfunnels.com/l4-lower-back-offer\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','Always, Always Start With Why','','inherit','closed','closed','','10832-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',10832,'https://biomechanicseducation.com/?p=38732',0,'revision','',0);
INSERT INTO `6m7_posts` VALUES
(38733,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p>More and more I am hearing weird statements from people about their ‘diagnosis’. Now I am very aware that a diagnosis can be open to interpretation by the client, who may embellish what their practitioner has explained. However this is surely a very good reason for much consideration to be applied to the words we use when explaining to our clients what we have found, or we suspect, from our assessment of their bodies. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The last thing we want to hear from a client is….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>“Oh my god I have an ‘anterior tilt’ and guess what else they said I have…..lordosis!!”</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>These kind of statements are becoming rife in our industry and they don\'t sit well with the way I understand human movement. This is because I feel they imply that we should all have a certain level at our pelvis or the same degree of curvature in our spines.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>No I\'m not for a minute suggesting that there are no ‘excessive’ degrees of tilt or curves in the spine the problem is how we measure these things. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So the aim of this blog is to challenge some of these statements.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Methods like postural assessment have been a means of benchmarking and understanding how somebody stands. This is fine as a simple start point if you like. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What Does Postural Assessment Actually Tell Us? </strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Or maybe more importantly why don’t we start with…..what it doesn’t tell us!?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It doesn\'t tell us WHY someone is in the position they’re in, nor WHY somebody might be in an anterior tilt or be over lordotic or hyperlordotic. So OK yes we need to take norms, BUT most importantly we need to take the individual in front of us.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>They May Misunderstand Us</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Also we must be VERY careful about the language we use to explain to a client, or each other, about the positions we are standing in or the degrees of spinal curvature we are presenting with.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>For some people a slight anterior tilt maybe perfectly normal and some people may present with a ‘J’ shaped spine that is pretty flat but has a very slight curve just at the bottom and then there are others that have a very ‘S’ shaped spine. These are all normal presentations for those individuals.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>So What Exactly Am I Saying?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>I\'m saying an anterior tilt is not a diagnosis, hopefully everyone\'s pelvis will tilt anteriorly and posteriorly for that matter! An anterior tilt is not in itself a problem.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The question is how well does that individual move and function from the inside, rather than how good do they look on the outside.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Also are they symptomatic? <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If they aren’t symptomatic it maybe prudent to NOT attempt to alter ‘posture’ but maintain a focus on nutritious quality movement, right?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Aesthetics or…..What?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Now of course how we look on the outside can be an indicator of how well we function on the inside. But how do we measure things or where can we find an evidence based approach rather than simply guessing?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We should always be mindful about what we are using as tools to dictate which exercises our clients need to prepare their bodies for movement.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How do YOU assess your clients?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What are your benchmarks? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Are they evidence based?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How objective are they?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Are there some evidence based tests out there that can help us understand why our client is presenting with poor movement capacity and/or symptoms?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Subjective or Objective?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Postural assessment alone is still pretty subjective. For example if you imagine one shoulder sitting higher than the other the questions would be <em>“is that the upper trap or median nerve elevating the shoulder?</em>” OR <em>“Could it be the QL on the opposite side is tilting the body?</em>” OR “<em>Is there a functional asymmetry at the pelvis creating a tilt there?</em>”<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Each of these can result in the same visual or postural presentation.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Those tilts or curvatures of the spine may or may not help us understand how to improve their movement or even symptoms.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So having a benchmark is good and a visual assessment our clients is kind of all we can do. However it’s more about their function and movement than the aesthetics or alignments at bony prominences surely!?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We MUST be careful about what we\'re saying to our clients and be mindful of the language we use because what we don\'t want is for them to be leaving our practice thinking that an anterior tilt is a problem.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The assumptions that may go along with that ‘diagnosis’ in terms of what they do about could compound the issue.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>So What?</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The solution is to make sure we are considering precisely which language to use with each client. It may even differ from one to another.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Taking the critical thinking approach….</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>How?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...do I explain this clearly?<br>...do I make sure they understand what this means?<br>...do I clarify what I am telling them?<br>...do I ensure they don’t misinterpret what I am saying?<br>...will this affect my client?<br>...will they interpret this?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>What?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...do I need to say?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...should I not say?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...do they need to know to benefit?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...is most/least important?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...is another perspective?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...is the best way to explain this?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...will they do with this information?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>…do they need to know this?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...do I need them to hear that?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...are they here?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...is this relevant? Or not?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>When?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...can I tell them that?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...should I refer them?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...should I use a resource to explain things instead?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...is this acceptable/unacceptable?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Where?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...is best to send them?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...can we get more information?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...is there a need to say that?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...will that take us?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Who?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...is best placed to tell them this?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...does this benefit?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...makes that decision?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...who is affected?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When you take your time and really consider what you are saying and how you are saying it and to whom, it should enable you to provide enough of the relevant information they need to improve.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Telling a client they have an anterior tilt WITHOUT explaining it can lead to misinterpretation and the belief that this is a bad thing, when in fact it could be perfectly normal for them.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Reassurance of the parts of their bodies that move well is just as important as giving a ‘diagnosis’ BUT let’s stay technically accurate please!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So remember, an anterior tilt is a movement at the pelvis NOT a medical condition!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator -->\n<hr class=\"wp-block-separator\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2 id=\"mce_7\"><strong>&gt;&gt; <a href=\"https://biomechanicseducation.clickfunnels.com/l4-lower-back-offer\">CLICK HERE TO REQUEST MORE INFORMATION &amp; TO CHAT WITH ONE OF THE TEAM ABOUT THE LEVEL 4 LOW BACK PAIN QUALIFICATION!&nbsp;&lt;&lt;</a></strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:image {\"id\":7922,\"linkDestination\":\"custom\"} -->\n<figure class=\"wp-block-image\"><a href=\"https://biomechanicseducation.clickfunnels.com/l4-lower-back-offer\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure>\n<!-- /wp:image -->','AN ‘ANTERIOR TILT’ Of The Pelvis IS NOT A DIAGNOSIS!','','inherit','closed','closed','','10762-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',10762,'https://biomechanicseducation.com/?p=38733',0,'revision','',0),
(38734,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p>Well if good news comes in one huge go this is proof of it! First we launch the new Biomechanics Education Academy, our centre of excellence if you will, our new home. If you haven’t seen the pictures.. Where have you been?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>And now, finally, after a lot of hard work behind the scenes, we have our brand new Level 4 qualification. How exciting is that!?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We are going from strength to strength and each new piece of news we keep delivering is evidence of that! And so I wanted to take a moment to tell you about this new qualification we can offer and how it\'s going to help you as a Biomechanics Coach, personal trainer, pilates instructor, or sports therapist.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What Does This Mean?</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well anyone who joins our academy for the full diploma gains a dual certificate!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You get your Biomechanics Coach Diploma as normal, which is already awesome, but now you will ALSO receive your Level 4 Lower Back Pain Specialist qualification. WHHHAAAAATTTT! </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>How cool is that!?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What Does A Level 4 Qualification Mean To You As A Trainer/Coach?</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It means a few things…</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol>\n<li>It’s yet another way to stand out from the crowd</li>\n<li>It makes you a specialist - and specialists get paid more than generalists.</li>\n<li>Your confidence will increase in terms of the issues you face with your clients.</li>\n<li>Job opportunities should increase due to demonstrating a commitment to your education.</li>\n<li>Increased language skills in terms of communication with other professionals, physios, consultants etc</li>\n<li>Improved service offering in terms of the diversity of you tool box</li>\n<li>An understanding of what pain is and isn’t.</li>\n<li>How to manage clients that are in pain.  </li>\n<li>An understanding of periodisation principles in terms of preparation and (performance) conditioning.</li>\n</ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What Do We Cover In The Level 4 Low Back Pain Qualification?</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The aim of this qualification is to provide the learner with the appropriate knowledge and skills to design, deliver, monitor and evaluate structured, individualised physical activity programmes for adults with low back pain, in accordance with current evidence-based guidelines.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Learners will cover: </strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Knowledge and understanding relating to the Level 4 Low Back Pain Qualification: </strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:list -->\n<ul>\n<li>epidemiology of low back pain</li>\n<li>risks and causative factors involved in the development of low back pain</li>\n<li>national guidelines for the treatment and management of low back pain</li>\n<li>contraindications and psychosocial considerations when planning physical activities for the client with low back pain (risk stratification)</li>\n</ul>\n<!-- /wp:list -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Skills relating to the qualification: </strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:list -->\n<ul>\n<li>subjective and objective methods to collect sufficient  information to plan safe and effective physical activity programmes for individuals with low back pain</li>\n<li>how to select safe and effective physical activities which are specific to the client’s health status, risk stratification, needs and abilities</li>\n<li>the effective use of layering / layered cueing within progressive physical activity programmes for individuals with low back pain</li>\n<li>a range of validated methods used to monitor review and adapt  physical activity programmes for individuals with low back pain</li>\n<li>advice covering lifestyle, homecare, exercise, which is suitable for the individual with low back pain</li>\n</ul>\n<!-- /wp:list -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Learner prerequisites</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Registration status of full Level 3 Exercise Referral Instructor on the Register of Exercise Professionals (REPs), or either of:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>a)    Registration at Level 4 prior to September 2011 plus achievement of a Level 3 fitness qualification</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>b)    Achievement of a Level 4 prior to September 2011 plus achievement of a Level 3 fitness qualification</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>150 hours of relevant professional practice at Level 3 in designing, delivering, monitoring, adapting and tailoring exercise programmes for individuals gained within the previous two years and at least six months experience since qualification (to be evidenced in a CV and reference letter).</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Note: Learners are required to complete the online Professional Practice unit via the members area of the REPs website (free to complete) where the learner holds an NVQ exercise referral qualification on the QCF. This unit is embedded in the QCF exercise referral qualifications.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul>\n<li>short/long answer paper</li>\n<li>worksheets</li>\n<li>case study (programme design and review)</li>\n<li>observed instruction session</li>\n</ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><strong>SPECIAL OFFER £2397inc - We Are Giving The Level 4 Low Back Pain Qualification Away</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Perhaps I am still feeling a bit crazy and excited, but I wanted to open up a special offer to YOU.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So if you have been thinking about joining our academy, or if you were thinking about doing a Level 4 qualification this is for YOU.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you book onto our Biomechanics Coach Diploma this side of Christmas, I will give you the Level 4 Lower Back Pain qualification as a BONUS - YES completely free of charge!!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>(RRP £500)</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>*But please note to gain the Level 4 is a *GP Referral Qualification that you should gain in advance.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https://biomechanicseducation.clickfunnels.com/l4-lower-back-offer\"><strong><em>Want to chat with one of the team about our new Level 4 Lower Back Pain Qualification? Then just click here and fill in your details!</em></strong></a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>Why Attend?</strong></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Something we feel very passionately about it face to face education and that includes passing on information that is easy to apply into a training session with your clients straight after the workshops. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yes we will have in depth discussions but even at this L4 it has to be simple to apply into your sessions, right? Otherwise what’s the point in gaining knowledge!?!?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What we will do across the 5, 2 day face to face workshops is give you all of the practical hands on skills you need to discover where your clients ‘issues’ are coming from and what to do about it.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We have always included far more than the Level 4 Low Back Pain qualifications content but now you actually get to call yourself a low back pain specialist, an elite PT, a Biomechanics Coach or even a <strong>Level 4 Low Back Pain Specialist Biomechanics Coach</strong>!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Along with this you will also get access to the most amazing community of practitioners from ALL backgrounds to network, troubleshoot and share ideas, thoughts or dilemmas either via online forums and/or at our regular face to face IBA workshops.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We don’t simply educate, we pride ourselves on the personal touch and the level of support available to all of our learners from not only us but also the IBA and the community.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now there is still time for you to grab not only the 2018 prices for our 2019 workshops but also:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You will get the Biomechanics Coach starter kit goodie bag worth £80!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul>\n<li>Foam Roller</li>\n<li>Lacrosse Ball</li>\n<li>Resistance Band</li>\n<li>Anatomy Book</li>\n<li>T Shirt</li>\n<li>iMoveFreely Drawstring Bag</li>\n</ul>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2><strong>&gt;&gt; <a href=\"https://biomechanicseducation.clickfunnels.com/l4-lower-back-offer\">CLICK HERE TO REQUEST MORE INFORMATION &amp; TO CHAT WITH ONE OF THE TEAM ABOUT THE LEVEL 4 LOW BACK PAIN QUALIFICATION! &lt;&lt;</a></strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>&nbsp;</p>\n<!-- /wp:paragraph -->','VTCT Level 4 Certificate in Exercise for Management of Low Back Pain with Biomechanics Coaching Is Here!','','inherit','closed','closed','','10370-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',10370,'https://biomechanicseducation.com/?p=38734',0,'revision','',0),
(38735,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<!-- wp:paragraph -->\n<p>Growing up I was taught to be law fearing and to do right by others, to stay safe and not to take risks.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However I was also taught to live life to the fullest, recognise life is short and that stocks and shares can be fruitful.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>What on earth am I talking about this week?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>Taking Risks</strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>What is a risk? </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><li>a situation involving exposure to danger.</li><li><em><strong>possibility, chance, probability, likelihood, threat, fear, prospect</strong></em></li><li>expose (someone or something valued) to danger, harm, or loss.</li><li>endanger, put at risk, take a chance with, put in jeopardy, hazard, <em><strong>gamble, bet, wager, chance, venture</strong></em></li></ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>The risk I am talking about is not the kind of risk that gets you arrested or harmed. See the definitions of risk taken from the internet defining the meaning of risk and the bold italic words could mean something quite different to the ones in normal text.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>So What Do I Mean Exactly?</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Think about a time when you took a risk…<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...often we end up thinking of our childhood, when we had no fear and we maybe sped downhill on our trike, with the wind in our faces and squealing away blissfully unaware of the hazardous traffic flying past the bottom of the hill. How did that feel?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now try to remember the feeling of a risk you took that also had the feeling of fear attached to it…</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>...this is more likely to be when you were older and wiser like a roller coaster ride. When you knew that getting on that ride would deliberately increase fear in you due to the movements, the heights and the speed. How did that feel? <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Taking Risks Can Feel Scary AND Fantastically Stimulating</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>With the arrival of 2019 we generally start to (or at least hopefully) ask ourselves questions about where our life is going having maybe reflected upon 2018, right!?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This is a healthy process of understanding our goals, how far away we are from them, how much closer we are to them than we were and maybe we can then analyse the gap between here and now and that end goal.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s like what we do with our clients programming. They seek our help in achieving a goal, we ask questions and assess their body, mental state, general lifestyle etc and calculate those SMART goals to help them understand the gap. We do a gap analysis.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>So What?</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Well this can also be applied to our life goals, desires and those big dreams. Without taking risks I know I certainly would not be where I am right now. Yet we get so comfortable and lost in our day to day, million miles an hour lifestyles that we can forget about throwing off our clothes and dancing in the rain like no one is watching (hopefully they weren\'t anyway!!)<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Why? </strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Without risks are we really being true to ourselves?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ok I guess some people are happy to ‘go with the flow’ but I KNOW many of us have dreams of a different life, one with more TIME, less rushing around, less stress, maybe less work, more freedom, better health and certainly more sleep - am I right?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>So How Does All Of This Relate To Taking Risks?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Well look risks don’t always have to be HIGH risk kinda risks. But the higher the risk usually means the bigger the return (particularly if you have ever studied the stocks and shares?)</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Let me try to give you some examples of risks I have taken that I didn’t KNOW would work out, some that didn’t work out and what they meant to me.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Bike Ride Disaster</strong> - yes that was me aged 11yrs flying down the hill on my bike. I flew splayed across the centre of the road with my mates and siblings shouting and running towards me. Much worse than the near death and bloody cuts over my body...I had torn my best khaki dungarees! To this day I adore feeling the wind in my face.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Horse Riding Disaster</strong> - aged 14yrs my first experience of riding a horse resulted my being bucked off the back and feeling the draft of 2 hooves (almost in slow motion as I recall) skim upwards inches from my face. I did NOT get back on and have since never felt the urge to either.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Travelling &amp; Working Abroad</strong> - aged 21yrs I had no idea what I wanted to do with my life and had felt for much of my youth pretty unintelligent, useless and uninspired. I was in fact going down a pretty </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>damaging route that involved me seeking fun in ways that my parents would not have been proud.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Then in 1991 I got a phone call that required me responding with a decision that either I wanted to take a big risk or simply stay in this drudgery of low self esteem and confidence. With my parents encouragement I took the leap and went away for 3 months to work a cabaret dancer in Greece. This risk was profound in changing my entire outlook, perception of what I was capable of and self esteem. So much so I came home some 6 years later having travelled to live and work in Tokyo and Hong Kong too.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Buying A House</strong> - returning from my travels I had saved enough for a deposit for a house (back then £8k was enough and my house was only £50k!!). Once again this was a huge risk and commitment for me in terms of settling down with a huge investment and promise to me mortgage lender that I would pay them each month. Doing this alone felt far more risky than I imagined it would be with a partner also contributing 50% of the promise and funds. &nbsp;<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Joining Martin </strong>- in 2006 one my gyms members approached me to help him develop some education from the 25yrs of research he had done. I took a risk and said “yeah, sure”...totally unaware at the time how much this gamble would pay off. Honestly I had no idea what he was talking about in the beginning, I just turned up, took part in the bits I understood and found myself investing a lot of time into learning more to uphold this man\'s perception of what he seemed to think I was capable of...which was waaaaaaaay beyond what I believed I was capable of.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Choosing To Close A Company</strong> - this was probably the single hardest risk decision I have had to make in my entire life. It tested my character and belief in doing the right thing. The decision to take this risk of closing a company we had committed blood, sweat and tears to for 7 years meant I was choosing to potentially lose everything I owned. The home I had taken a risk to buy and the job I had joined Martin to do that I loved. However the risk meant I maintained my integrity for any future relations I had in the industry.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This was also one of the best decisions I have ever made for all it taught me. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Choosing To Set Up Biomechanics Education</strong> - this decision was also a huge risk. It took me several weeks to make but in my gut I knew I didn’t want to do anything else AND I also knew I had learnt some big valuable lessons from the previous business closure. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You never fail unless you give up.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Investing Into The Biomechanics Education Academy</strong> - Last month this opportunity appeared and once I had seen the venue, I knew there was no option but to take the risk.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>For the life of my work in intrinsic biomechanics I have dreamed of a venue. Over the last 9 years I have probably looked at around 12 different locations, none of which were appropriate for one reason or another. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Then a brand new gym opened in my village literally 5 minutes walk from my house. A gym exactly like one I would choose to train in. The owner, Matt, is also a super nice guy who took a risk in setting up a gym in a small village with 2 other gyms. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>He invited me to join his vision and so the Biomechanics Education Academy was born!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4><strong>What’s The Point?</strong><br></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Behind the risk taking is passion, dreams and drive. Yes there is fear and anxiety at times to but this risk taking always brings me back to what is my life about?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The fear I feel when things don’t go to plan or I take another risk drives me to improve all I do. I also remind myself of what my mum used to say to the painfully shy, low self esteemed little girl I used to be, as I was about to go onto the dance floor for a dancing competition….<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>”<em>What’s the worst that can happen..? Just smile and enjoy yourself”</em><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This has stayed with me and comes to mind each time I chose to gamble. I have got comfortable with losing everything because when I was living off cheap food and no luxuries to keep my house, I realised my quality of life did not change. I actually became extremely productive, inventive and imaginative.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The worst times gave me access to the best times and some self exploration of my capacity for enduring certain eventualities. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So this xmas why not consider taking some risks in 2019?<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>….I certainly am!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3><strong>What You Can Do To Set Yourself Up For Success In 2019?</strong><br></h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>TASK 1:</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ok grab a pen and paper, you could open a word document or open your phone to ‘notes’ but I am a big believer in the act of physically writing this kind of thing down. In fact grab your moleskine notebook!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>First write down what you feel you did really well in 2018, the successes you experienced and where you felt you achieved things planned or unplanned. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s important we acknowledge success and I learnt this when I was setting up Biomechanics Education in 2014 because I wrote down my goals in my moleskine goas book and added to it for months. Then work/life took over and my moleskine notebook was left aside. <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When I came across it in 2016 having felt I needed to make some goals again, I read back and was surprised to see I had in fact achieved everything I had written down. I would not have been able to acknowledge that had I not written the goals down so precisely. It gave me a HUGE sense of success at a time when my confidence had dropped again and I felt things weren’t going as I had hoped. This massively boosted my drive and confidence to do the same again.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Had I not written those precise goals down I wouldn’t have had the opportunity to enjoy the successes that had occured! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>TASK 2:</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Now write down short, medium and long term goals with dates, deadlines and absolute clarity.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This doesn’t need to only relate to work, it could be taking risks like last minute travel, turning up on a long lost persons door step, investing in something, approaching someone or a company to make an offer or ask &nbsp;for their support, changing from the office desk job to your dream job of being a self employed manual therapist. You might even choose to buy some stocks and shares! <br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>TASK 3:</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Convert each of the goals into a list of jobs with deadlines that would enable you to take the leap.<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>TASK 4:</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Add these deadlines to your calendar and then be committed!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>TASK 5:</strong><br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>DO IT!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>MONITOR IT!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>HOLD YOURSELF ACCOUNTABLE!<br></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Happy Holidays Juicefans!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:separator {\"className\":\"is-style-wide\"} -->\n<hr class=\"wp-block-separator is-style-wide\"/>\n<!-- /wp:separator -->\n\n<!-- wp:heading -->\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noreferrer noopener\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Not ready to jump on the full diploma? Then come along to one of our 1 day workshops. <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\">You will LOVE this day, want more information on these, simply click fill in the info and just let us know you want more information about the </a>1 day workshops.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noreferrer noopener\"><img src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" class=\"wp-image-7922\"/></a></figure></div>\n<!-- /wp:image -->\n\n<!-- wp:paragraph -->\n<p><br></p>\n<!-- /wp:paragraph -->','When You Take Risks & Push Yourself To Grow','','inherit','closed','closed','','10442-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',10442,'https://biomechanicseducation.com/?p=38735',0,'revision','',0),
(38736,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<span style=\"font-weight: 400;\">Having booked my place on this course some time ago I was certainly ready and looking forward to being a learner again.</span>\n\n<span style=\"font-weight: 400;\">Brendan Chaplin’s L4 S&amp;C course had been on my radar for some time since he had done the Biomechanics Coach Diploma several years ago.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The portal access prior to the face to face weekend gave video footage of previous face to face days which would be helpful for people wanting to know what to expect. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Mostly I was looking forward to being immersed in a subject I love and I arrived in Leeds far too early 7:20am, the gym didn’t even open until 8am!!</span>\n\n<span style=\"font-weight: 400;\">So McD’s hot chocolate it was then …</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Clearly I wasn’t the only keeno as when I walked back to Firehouse Fitness there was another eager character waiting for the place to open. Martin and I introduced ourselves as we waited.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Firehouse Fitness is a great gym and clearly very popular but they still accommodated us nicely. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">As we gathered in reception it was really unexpected but made my day to find that our tutor was Stuart Aimer, whom I had previously met at the Elite Performance Institute S&amp;C Course at Brunel University some time ago! He facilitated the 9 of us with an introduction and then we got practical pretty much straight away - brilliant- just what I like!</span>\n\n&nbsp;\n<h2>Day 1 Of The Strength &amp; Conditioning Level 4 Course - Movement Assessments, Warm Up &amp; The Snatch</h2>\n<span style=\"font-weight: 400;\">Day 1 with my new weekend buddies was assessments and the R.A.M.P warm up.</span>\n\n<span style=\"font-weight: 400;\">This was where I imagined the intrinsic biomechanics tests would fit perfectly since their roots are in elite sport from 30yrs ago. So I imagined programming 4 sign, spine mobility and nerve mobilisations in here for my case study when I get started.</span>\n\n&nbsp;\n\nStuart took us through ideas for preparation, into drills and discussions around the purpose of each phase to clarify understanding.\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Everyone was on the same level and Stuart managed the group really well without anyone being made to feel uncomfortable and the perfect level of humour and fun was felt all weekend.</span>\n\n&nbsp;\n\nIt was fantastic to be a learner again for many reasons but importantly as a teacher it gives me the opportunity to be reminded of what my own learners may experience during my workshops.\n\n&nbsp;\n\nThe discussions that twist and turn as each of us questioned Stuart to better understand the concepts. The frustration and confusion until the penny drops and the excitement as we realised the reason we are each here and how we will apply these skills into our own businesses.\n\n&nbsp;\n\nThe discomfort of having our imagination stretched is something we should all learn to embrace and the teacher should support us through this which is exactly what Stuart did for us.\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The afternoon was snatch down practice and most were relatively new to this so I worked with Emma and Emily on the women’s bar and we coached each other after Stuarts demos of each phase.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Everyone had a go and there was a huge variety of movement ability but it didn’t matter as no pressure was put on the group.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">By the end of the day we were all ready for our beds...well I know I was anyway!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">However I was super excited to start reading my L4 S&amp;C handbook as I am keen to learn more about periodisation specifically.</span>\n\n<span style=\"font-weight: 400;\">Wow I am really impressed at the level and the amount of content within the learner manual. Much more than I had expected and a lot of detail about how to structure a periodised S&amp;C training plan. </span>\n\n&nbsp;\n<h2>Day 2 Of The Strength &amp; Conditioning Level 4 Course - Speed &amp; Agility And The Clean &amp; Jerk</h2>\n<span style=\"font-weight: 400;\">Day 2 we worked on speed and agility drills and how to build up gradually ready for team sports and/or speed work.</span>\n\n<span style=\"font-weight: 400;\">We each coached each other and after lunch, we got into groups for the clean and jerk session. Again top down.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The whole environment was friendly and accommodating and Stuart managed the group really well with a calm and approachable teaching manner. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Driving home I felt excited about the application of the periodisation aspect for my case study. In fact, I have 3 even though I only need to do one over 8 weeks. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">A powerlifter</span>\n\n<span style=\"font-weight: 400;\">A rugby player </span>\n\n<span style=\"font-weight: 400;\">An olympic lifter</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So I have arranged the first assessment and am looking forward to logging into the online portal for the extra tuition material SCE provides. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">However, my head space at the moment only has room for the brand new Biomechanics Education Academy!!</span>\n\n<span style=\"font-weight: 400;\">Photos and video coming next time!!</span>\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n<h2></h2>\n<h2 style=\"text-align: center;\">Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<h3 style=\"text-align: center;\">Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>\n<p style=\"text-align: center;\">Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer.</p>\n<p style=\"text-align: center;\">Not ready to jump on the full diploma? Then come along to one of our 1 day workshops. <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\">You will LOVE this day, want more information on these, simply click fill in the info and just let us know you want more information about the </a>1 day workshops.</p>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\"><img class=\"aligncenter wp-image-7922 size-large\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></a></p>','My Experience Of Being A Level 4 Strength & Conditioning Learner - Day 1 & 2','','inherit','closed','closed','','10090-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',10090,'https://biomechanicseducation.com/?p=38736',0,'revision','',0),
(38737,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<span style=\"font-weight: 400;\">Wow I cannot tell you how I feel right now - excited, anxious, proud, crazy, positive, daunted all in one go! </span>\n\n&nbsp;\n<h2 style=\"text-align: center;\"><strong>WE ARE CELEBRATING!</strong></h2>\n&nbsp;\n\n<span style=\"font-weight: 400;\">When you have waited 13 years for something and then there it is and you feel the stars have aligned, that fate has occurred, that karma is real and that we should ALWAYS dare to dream.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Coincidentally reading a fabulous book \'Ghost Boy\' by Martin Pistorious - who </span><i><span style=\"font-weight: 400;\">dared to dream</span></i><span style=\"font-weight: 400;\"> he would live to love even after suffering an illness that took away all ability to communicate. He suffered horrific abuse and judgment every day inside a shell of a body that, while fully aware, wouldn\'t let him scream, shout or communicate what was going on inside his intelligent mind. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">His lesson ‘dare to dream’ really inspired me all over again, even after I have experienced &lt;dream = reality&gt; before.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">As a little girl I had a secret dream of owning a business, any business, anywhere - never told anyone and often didn\'t even think about it because - well I just wasn\'t bright enough right? No academic skill and clearly you need some brains to set up a company right? </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Well, my karma aligned OR SOMETHING because over the last 13 years been the director of 5 companies and now running a successful international education company. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The final part of the BIG dream was realised last week - when I signed contracts for the </span><b><i>Biomechanics Education Academy</i></b>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">In my head it’s going something like this:</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">“</span><i><span style=\"font-weight: 400;\"> How the hell did that happen? Well, I must be super lucky, I guess, shit!!! Now what?!!! OMG I CANNOT WAIT to get it decorated. There wasn\'t a budget for this! YIPPPPEEEEEEEE!!!”</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">My parents have always encouraged me to follow dreams and that life is too short to let it simply trundle along COMFORTABLY. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Now, this is a keyword here - <strong>COMFORTABLE</strong> - because LIVING doesn\'t happen when you’re feeling comfortable does it? Really living and excitement and fun and joy mostly happen when you take risks. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Mel Robbins would call it THE 5 SECOND RULE (Another book bomb btw)</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Only take 5 seconds to make that important decision, go with your gut, take a leap and feel that fear! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Tony Robbins would call it ‘</span><i><span style=\"font-weight: 400;\">breaking the pattern</span></i><span style=\"font-weight: 400;\">’. We can get so comfortable in life because it’s EASIER and yet the times when we take a risk, dare to dream - THAT IS WHEN THE MAGIC HAPPENS!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Someone said “</span><i><span style=\"font-weight: 400;\">you only fail when you give up” </span></i><span style=\"font-weight: 400;\">and someone else said</span><i><span style=\"font-weight: 400;\"> “failing is only failing if you don’t learn the lesson” </span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">I never thought I was brave and yet somewhere along the way I developed the f*** it attitude - which was probably after almost losing literally everything I had worked for over 20 years.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Anyway I am super excited to announce that we now have a permanent HQ in Keyworth, Nottingham </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">AND </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Not only that it is in proud partnership with Aspire4Fitness Gym </span><a href=\"https://aspire4fitness.co.uk\"><span style=\"font-weight: 400;\">https://aspire4fitness.co.uk</span></a><span style=\"font-weight: 400;\"> without whom this would not be happening. Matt and his team have such a great community/team attitude already even after just opening Nov 1st 2018 and I feel honoured to have been invited to work alongside these superb professionals. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So we are still preparing the </span><b><i>Biomechanics Education Academy</i></b>\n\n<span style=\"font-weight: 400;\">Space BUT in the meantime this week\'s message is…..</span>\n\n&nbsp;\n\n<strong>Take risks </strong>\n\n<strong>Dare to dream</strong>\n\n<strong>Have faith in karma </strong>\n\n<strong>Treat every single person you meet like they could change your life forever  </strong>\n\n<strong>AND </strong>\n\n<strong>Do this knowing you could also change theirs </strong>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">WATCH THIS SPACE </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">I want to share this journey with you, so make sure you are following us on <a href=\"https://www.facebook.com/biomechanicseducation\">Facebook</a> and <a href=\"https://www.instagram.com/biomechanics_education/\">Instagram</a> and I\'ll continue to share progress reports of how the space is looking.</span>\n\nhttps://www.facebook.com/biomechanicseducation/videos/657974667938012/\n\n&nbsp;\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The celebration continues - remember ….</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Here at Biomechanics Education, we are SO EXCITED  to be celebrating our <strong>5th Anniversary! </strong></span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">As a way of saying thank you for your interest in our passion to educate the nation in pain free movement we have a special offer that we have never done before.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">You are all invited to grab your chance to celebrate with us in 2019! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So any </span><b><i>full Diploma in Biomechanics Coaching</i></b><span style=\"font-weight: 400;\"> place secured </span><b><i>before November 30th </i></b><span style=\"font-weight: 400;\">will get not 1 free gift 1, not 2 free gifts but </span><b><i>5 FREE gifts</i></b><span style=\"font-weight: 400;\"> in celebration of our 5yr milestone. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Who’s in? </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">It’s super simple call </span>\n\n<b><i>Rachel </i></b><b><i>07976933113</i></b>\n\n<span style=\"font-weight: 400;\">Or </span>\n\n<b><i>Robyn </i></b><b><i>07507 625138</i></b>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">State </span><b><i>\"I Want To Celebrate With You!\"</i></b><span style=\"font-weight: 400;\"> &amp; once your place has been secured we will reserve your 5 free gifts for you to collect upon you arrival to the course! </span>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">SSSHHHHHHH</span></i><span style=\"font-weight: 400;\"> Bonus secret offer - during the call if you also state “</span><b><i>THE REASON I WANT TO BE A BIOMECHANICS COACH IS.....”</i></b><span style=\"font-weight: 400;\"> then tell us your vision you will also get an extra bonus secret offer!  </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This CRAZY HAPPY offer starts right NOW, so pick up your phone and call us now!</span>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">P.S Hurry we may run out, the phone already ringing!!!</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Move freely,</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Rachel  </span>\n\n&nbsp;\n\n<hr />\n\n<h2></h2>\n<h2 style=\"text-align: center;\">Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<h3 style=\"text-align: center;\">Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>\n<p style=\"text-align: center;\">Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer.</p>\n<p style=\"text-align: center;\">Not ready to jump on the full diploma? Then come along to one of our 1 day workshops. <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\">You will LOVE this day, want more information on these, simply click fill in the info and just let us know you want more information about the </a>1 day workshops.</p>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\"><img class=\"aligncenter wp-image-7922 size-large\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></a></p>\n&nbsp;\n\n&nbsp;','Dare To Dream - The Next Steps In The Biomechanics Education Story - The Academy','','inherit','closed','closed','','10018-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',10018,'https://biomechanicseducation.com/?p=38737',0,'revision','',0),
(38738,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<span style=\"font-weight: 400;\">If you follow me on social media you will likely know I love movement and a big part of that is strength and conditioning (you may also know I love sushi).</span>\n\n<span style=\"font-weight: 400;\">Having done the British WeightLifting Coach course and 3 or 4 other olympic lifting, kettlebell, strength and conditioning courses I feel there is always something to learn. This maybe new content, news ideas of application, or even just hearing a different professionals opinion. </span>\n\n<span style=\"font-weight: 400;\">So this month I have enrolled onto Brendan Chaplins L4 S&amp;C Course. Brendan attended our diploma many years ago and we have stayed in touch over the years as both of our businesses have evolved and grown. We have met up occasionally just to catch up and Brendan was a guest presenter at our 2016 annual event at Loughborough University. </span>\n\n<span style=\"font-weight: 400;\">Here I find myself, having not done anything more than CPD for a year or so, feeling super excited about being a student again. So as I swot up on the SCE Members Area online ready for the face to face workshop in Leeds Nov 17th/18th I wanted to share my experience with his company and also share with you, why combining strength and conditioning with biomechanics coaching is a recipe for success!</span>\n\n&nbsp;\n<h3><strong>Biomechanics Coaching + Strength &amp; Conditioning </strong></h3>\n<strong><i>\"The Biomechanics Coaching model does not work on its own which is why there is a pre-requisite to attending the Diploma. Biomechanics Coaching is an evidence based and systemised analysis and monitoring skill that also requires an understanding of strength and conditioning. Once the iMoveFreely techniques have been introduced  its vital to implement the strength work that is required to change the test results long term. Ultimately the 2 go hand in hand when it comes to both preparation for movement and optimising performance.</i></strong><strong><i>\"</i></strong>\n\n<strong><i>\"It is my belief that the Strength and Conditioning skills takes Biomechanics Coaching to a whole new level. This is because \'performance\' requires it. What I mean by this is that the Biomechanics Coaching model is based on 3 phases of training and exercise...\"</i></strong>\n\n<strong><em>Capacity &amp; Preparation </em></strong>\n\n<strong><em>Stability &amp; Control</em></strong>\n\n<strong><em>Function &amp; Performance</em></strong>\n\n<strong><i>\"The Strength and conditioning model adds huge value to the \'performance\' part. However it</i></strong><strong><i> might be considered purely an elite athletes programming however we, as Biomechanics Coaches, recognise the body will always require this pyramid of planning even to \'perform\' basic tasks. Lifestyle is massive affecting natural human movement, so as coaches and trainers, we are now required to understand in more depth what periodisation means from offering our clients basic intrinsic capacity first prior to any kind of \'functional\' training.\"</i></strong>\n\n<strong><i>\"So what?....well this model of Biomechanics Coaching + Strength &amp; Conditioning is not just for athletes but also for our every day client and will, as evidence has shown, reduce risk and optimise performance from elite sport to average gym goers and even the older populations \'performance\' of their daily tasks including using their walking stick and carrying shopping bags.\"</i></strong>\n\n<i>Rachel France Biomechanics Coach, British Weight Lifting Coach </i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Now I know most of you will have heard of Strength and Conditioning Education but for those who haven’t here is some background…</span>\n\n<i><span style=\"font-weight: 400;\">Strength and Conditioning Education have been developing and delivering high quality education for fitness professionals for many years; Founded in 2011, the company specialises in performance-based education that allows trainers to develop their skills to get better results with their clients and work with athletes from all sports.</span></i>\n\n<i><span style=\"font-weight: 400;\">Using a mixture of face to face and online learning SCE have courses to support personal trainers at any stage of their career.  Whether you are completely new to Strength and Conditioning or already have some knowledge they provide a variety of courses specifically in the world of Strength and Conditioning. </span></i>\n\n<i><span style=\"font-weight: 400;\">SCE are the UK’s primary deliverer of the Level 4 Strength and Conditioning course aimed at Personal Trainers looking to take the next steps into performance coaching and training.  In the past year over 1000 Personal Trainers have enrolled onto the Level 4 Award. With flexible payment options and many centres around the UK, it has never been easier to get started in Strength and Conditioning</span></i>\n\n<i><span style=\"font-weight: 400;\">They are also the only provider in the UK that offer insurance for people delivering S&amp;C coaching to people under the age of 18 through their Youth Strength and Conditioning Association Pathway.</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So if you fancy joining me this month on a journey towards becoming a SCE L4 S&amp;C Coach why not check them out, <a href=\"https://strengthandconditioningeducation.com\">just click here.</a></span>\n\n<img class=\"aligncenter wp-image-9948\" src=\"https://biomechanicseducation.com/wp-content/uploads/2018/11/Strength-Conditioning-Education-Biomechanics-Coaching-1-300x78.png\" alt=\"\" width=\"419\" height=\"109\" />\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n<h2></h2>\n<h2 style=\"text-align: center;\">Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<h3 style=\"text-align: center;\">Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>\n<p style=\"text-align: center;\">Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer.</p>\n<p style=\"text-align: center;\">Not ready to jump on the full diploma? Then come along to one of our 1 day workshops. <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\">You will LOVE this day, want more information on these, simply click fill in the info and just let us know you want more information about the </a>1 day workshops.</p>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\"><img class=\"aligncenter wp-image-7922 size-large\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></a></p>\n&nbsp;','Biomechanics Coaching & Strength & Conditioning - The Ultimate Combination','','inherit','closed','closed','','9947-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',9947,'https://biomechanicseducation.com/?p=38738',0,'revision','',0),
(38739,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<span style=\"font-weight: 400;\">So many people with the same, or similar, problems create an innate problem. You see we can all have similar or even the same symptoms, or pain, and yet the intervention required can be completely different from person to person. Don’t get me wrong, it can also be that the same remedy works for lots of different people. The problem for us as professionals, coaches, trainers, therapists working with the human body, is how on earth do we work out the correct solution?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The thing I personally used to find the scariest about working with the human body is in fact now the thing I love the most. You see I used to feel completely inadequate in my level of anatomy knowledge and at times I still do! There is a hell of a lot to learn, right!?!?</span>\n\n<span style=\"font-weight: 400;\">However what I have discovered by working alongside some of the most amazing professionals in the industry was that I simply needed to learn the relevant stuff. The appropriate knowledge that was relevant to enable me to help my clients move better but to also have a degree of confidence in doing that. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">They taught me that I don\'t need to know everything, in fact that would be pretty darn incredible and possibly a bit arrogant should we ever get to the point where we feel we know everything about the human body!! Don’t you agree!?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So I discovered this really great question that I could ask myself...</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">SO WHAT?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This wonderful question allowed me to accept that I should know what I need to know BUT also that I had permission to not feel that I had to know everything because I could simply refer, or get a second opinion, from someone else!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The solution for me was to gain the skills I wanted, enjoyed and could utilise in my business and then confidently refer for the stuff I wasn’t so keen on doing OR felt were beyond my remit. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So back to the pain in the bum point!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Pain is a controversial subject right now and the industry is rife with education, seminars and courses that discuss pain.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The problem with pain is it is subjective, very individual and your pain (or your client\'s pain) may be similar to someone elses and yet have a very different cause.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">First and foremost we must appreciate that pain is a good thing! It means your body is communicating with you to you that something needs to change.</span>\n\n&nbsp;\n<h3>What\'s The Cause Of Your Clients Pain?</h3>\n<span style=\"font-weight: 400;\">However, some causes of pain are </span><i><span style=\"font-weight: 400;\">clinical and require clinical help</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Some causes of pain are </span><i><span style=\"font-weight: 400;\">compensations that simply require exercises</span></i>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">Some may require BOTH</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">What we MUST understand is which is our remit and which is not and this is a point I make for both the clinicians and the exercise professionals. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Because a clinician may apparently ‘fail’ when ‘treating’ a pain that is caused by a compensation coming from somewhere else. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">An exercise professional could be practising outside of their insurance remit if they attempted to use an exercise on an area of the body that is painful because of an underlying clinical issue they are unable to test for. Also running a risk of harming their client.</span>\n\n&nbsp;\n\n<b>So How Do We Know Which Is Which? </b>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Well, this is a tough one because there is a good chance at first glance that we won’t know which it is since pain is simply telling us to change something but not why nor what.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So the ideal would be to have 2 things in place:</span>\n\n&nbsp;\n<ol>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">The ability to perform physical tests to identify how well their body works, or not</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">An awesome interdisciplinary team around you who, with the clients permission, discuss a plan of action together based upon a whole series of tests that can rule things out</span></li>\n</ol>\n&nbsp;\n\n<span style=\"font-weight: 400;\">These 2 things alone create a huge increase in confidence for everyone since no one is alone in the process of decision making. It means we all get to do what we are great at and enjoy the most.</span>\n\n<span style=\"font-weight: 400;\">These 2 point also enable ‘the team’ to collectively perform both clinical tests and function tests to understand the whole picture….because that pain in your bum could have nothing to do with the area that feels painful other than that is where it is being represented. We also need to understand risk.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">That pain in the bum could be caused by any number of biomechanical compensations coming from any combination of body parts or subsystems (myofascial, skeletal, neural). It could also require BOTH clinical treatment AND exercises for various parts of the body. </span>\n\n&nbsp;\n\n<b>How We Can Help</b>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">What we do with the academy is bring ALL of these professionals together in our classroom to understand better how we can all work together for the best duty of care.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">We will teach you what YOU NEED TO KNOW and then show you exactly WHEN TO REFER and WHEN TO CONTINUE based on a simple measuring system. This system can be used by both clinicians AND exercise professionals AND manual therapists to UNITE US in improving the movement of the nation.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">We are extremely passionate about this concept that has been missing and we are showing how it can work wonderfully with our community of Biomechanics Coaches who range from backgrounds in :</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Personal Training</span>\n\n<span style=\"font-weight: 400;\">Pilates</span>\n\n<span style=\"font-weight: 400;\">Manual Therapy</span>\n\n<span style=\"font-weight: 400;\">Podiatry</span>\n\n<span style=\"font-weight: 400;\">Physiotherapy</span>\n\n<span style=\"font-weight: 400;\">Osteopathy</span>\n\n<span style=\"font-weight: 400;\">Chiropractic</span>\n\n<span style=\"font-weight: 400;\">Strength and Conditioning</span>\n\n&nbsp;\n\nTo tap into this kind of multi disciplinary network why not do some market research in your area and pay the local practitioners a visit to experience their service? If you like their methods and feel they could support you, then you could ask them if they would be happy to accept referral from you since they have skills you do not. I cannot for a moment imagine anyone saying no can you? Then you would hope that they would reciprocate but if you have a conversation about gaining your clients permission to discuss their circumstances this would certainly suggest to them that this is what you are looking to set up.\n\nIf you would like more guidance on this please do not hesitate to contact us info@biomechanicseducation.com\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">What we would like to do is offer you all the ability to fully assess both the pelvis and the spine of your clients to KNOW what exercise to give them or when to refer and how to refer. Should you take us up on this offer we would GIVE YOU A FREE LOW BACK HEALTH WORKSHOP!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">We would also like to then give you some of the basic equipment to get you started on your journey towards improving your clients biomechanics as part of our 5th Birthday Celebration!</span>\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n<h2></h2>\n<h2 style=\"text-align: center;\">Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<h3 style=\"text-align: center;\">Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>\n<p style=\"text-align: center;\">Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer.</p>\n<p style=\"text-align: center;\">Not ready to jump on the full diploma? Then come along to one of our 1 day workshops. <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\">You will LOVE this day, want more information on these, simply click fill in the info and just let us know you want more information about the </a>1 day workshops.</p>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\"><img class=\"aligncenter wp-image-7922 size-large\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></a></p>','The Personal Trainers Guide To Working With Clients Who Are In Pain','','inherit','closed','closed','','9752-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',9752,'https://biomechanicseducation.com/?p=38739',0,'revision','',0),
(38740,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<span style=\"font-weight: 400;\">This is my absolute favourite behaviour change tool and can be THE MOST inspiring, exciting and motivational tool you can offer to your client. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">To explain the Ripple Effect I would like to share a story with you about a father and his daughter...</span>\n\n&nbsp;\n<h3><b>Where The Journey Begins...</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">As father and daughter relationships go they were very close and he had inspired her to start jogging in her early 20’s. She began with a 10 min jog round the block and built it up gradually adding another block at a time. </span>\n\n<span style=\"font-weight: 400;\">He spoke passionately about the feeling of running, that elation as the endorphins release, the camaraderie and the feeling of freedom. </span>\n\n<span style=\"font-weight: 400;\">She began to understand what he meant and eventually entered her first half marathon. </span>\n\n<span style=\"font-weight: 400;\">The months of training, the planning and eating and timing and suddenly there she was, standing nervously at the start of her first race.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Oh boy was she excited! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The camaraderie really affected her the most as she ran the route with people around her cheering her up the hills, people watching from the streets cheering too and the motivation and excitement she felt as she saw that finish line! </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Even as tired as she felt the roar of the crowds pushed her into a final sprint towards the finish line and she lifted her arms to cross the line with such a feeling of elation she wanted to hug everyone around her and so in fact she did!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">THIS was ‘living’.</span>\n\n&nbsp;\n\n<b>She Was Hooked!</b>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Each year for 25yrs she and her dad trained for their local half marathon, they entered smaller races and she even travelled to enter bigger races in other cities. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">What she also learned was not everyone understood what it felt like, but her dad did.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Over the years they would get excited about this race, her dad would ask “</span><i><span style=\"font-weight: 400;\">are you ready?”,”have you done the training?”, “ are you fit?</span></i><span style=\"font-weight: 400;\">”...hahaha “</span><i><span style=\"font-weight: 400;\">yes dad</span></i><span style=\"font-weight: 400;\">” she would reply and together they would warm up, discuss their planned times and set off aiming to find each other at the end of the race.  </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">It was a highlight to their year and something they shared that bonded them tightly. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Their commitment spread and others joined them, old and young, occasionally or regularly. It was a big part of their relationship.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">However over the years she got faster, he grew slower.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">After completing the half marathon, she would now run back over the race track to find him and help him finish, concerned that he was ok. He started to limp over the finish line. </span>\n\n&nbsp;\n<h3><b>The Moment It Was All Over</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">He was aging and discovered he now needed a hip replacement and afterwards was told by his surgeon not to run again.</span>\n\n<span style=\"font-weight: 400;\">He was crushed. </span>\n\n<span style=\"font-weight: 400;\">She was frustrated.</span>\n\n<span style=\"font-weight: 400;\">They felt sad BUT they stayed positive and while the running stopped their bond did not. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">There was a period of around 6 years neither of them ran. Life goes on even though the routine changes. Even though they didn’t really talk about it, they both missed their running.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">He changed, became sedentary, sat for hours at his computer and was going into a mild depression. </span>\n\n&nbsp;\n<h3><b>The Silver Lining </b></h3>\n<span style=\"font-weight: 400;\">Then they had the devastating news that he now had early onset dementia. You can imagine the effect this had on the entire family. </span>\n\n<span style=\"font-weight: 400;\">Yet he was lucky enough to be invited to take part in a research project. This project was collecting data on how effective physical exercise might be on those diagnosed with dementia.</span>\n\n<span style=\"font-weight: 400;\">She joined him on a 6 week course ‘living with dementia’ and he got physical therapy to understand how active he was and whether they could improve on it. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">His physio asked him “</span><i><span style=\"font-weight: 400;\">what would you like to do to be more active</span></i><span style=\"font-weight: 400;\">?”.</span>\n\n<span style=\"font-weight: 400;\">“</span><i><span style=\"font-weight: 400;\">Well I would like to run, but I have been told I can’t” </span></i><span style=\"font-weight: 400;\">He replied</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">What this ANGEL did next had an effect that nobody could have predicted.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">She got him running again!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Ok so 10 mins jog to start and gradually building up but HE WAS RUNNING AGAIN!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The change in him was instant!</span>\n\n&nbsp;\n<h2><b>The Park Run</b></h2>\n<span style=\"font-weight: 400;\">His daughter felt inspired too and committed to helping to encourage him to run by joining him whenever she could on the 5k park run each Saturday morning. In fact, she too had not run for so long it felt so good to be back running AND next to her dad. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Then her mum would come with her walking sticks and do a half lap while they did their 5k.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Then her nephew decided to come along and jog ahead of them.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Then her friend decided to meet them there and jog with them.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">She even began to film their story to social media. </span>\n\n<span style=\"font-weight: 400;\">What was happening here was what I call the Ripple Effect.</span>\n\n&nbsp;\n<h3><b>The Ripple Effect</b></h3>\n<span style=\"font-weight: 400;\">The research project came to an end but the park runs didn’t. In fact, when they contacted him to see how he was doing some months later and he shared the news of this amazing Ripple Effect the researchers were ecstatic and asked to write about this in a medical article. They wanted to do a presentation about their research on the health benefits of exercise on dementia patients and this example allowed them to also show the wider reaching effects on the surrounding family.  In fact, he became their star pupil and they continue to share his story to others.</span>\n\n&nbsp;\n<h3><b>How Many Times Can You Count The Ripple Effects Of This Special Bond?</b></h3>\n<span style=\"font-weight: 400;\">Now go back through this story and count how many times the relationship between this father and daughter, and their love for movement/running, affected other people?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Your behaviour has a huge impact upon the people around you. </span>\n\n<span style=\"font-weight: 400;\">You cannot change someone else\'s behavior but you CAN change yours.</span>\n\n<span style=\"font-weight: 400;\">When you change, others change around you.</span>\n\n<span style=\"font-weight: 400;\">You inspire others</span>\n\n<span style=\"font-weight: 400;\">It is suggested that you become more like the 5 people you spend the most time with.</span>\n\n<span style=\"font-weight: 400;\">So choose wisely</span>\n\n<span style=\"font-weight: 400;\">AND</span>\n\n<span style=\"font-weight: 400;\">More importantly, THINK about your behaviour </span>\n\n<span style=\"font-weight: 400;\">How many people can you affect?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">You know who it was in the story don’t you?</span>\n\nIf you haven\'t guessed it already... its me and my dad!\n\n&nbsp;\n<h3><b>What’s Your Story?</b></h3>\n<span style=\"font-weight: 400;\">How can YOU use this tool to motivate your client to change their behaviour?</span>\n\n<span style=\"font-weight: 400;\">Can you find a way to help them, help their loved ones or vice versa, to move more? Eat better? </span>\n\n<span style=\"font-weight: 400;\">Maybe ask them about their family’s habits so you can see how to use this concept to help them pull the whole family together towards a united goal.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The power of the Ripple Effect is real!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">I hope you have enjoyed this series of videos and blogs about behaviour change - if so why not HIT REPLY and share your thoughts, questions and ideas so together WE can get the nation moving more freely!</span>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n<h2></h2>\n<h2 style=\"text-align: center;\">Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<h3 style=\"text-align: center;\">Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>\n<p style=\"text-align: center;\">Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer.</p>\n<p style=\"text-align: center;\">Not ready to jump on the full diploma? Then come along to one of our 1 day workshops. <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\">You will LOVE this day, want more information on these, simply click fill in the info and just let us know you want more information about the </a>1 day workshops.</p>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\"><img class=\"aligncenter wp-image-7922 size-large\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></a></p>','The Ripple Effect - How 1 Action Can Impact Hundreds Of Others - What\'s YOUR Ripple Effect?','','inherit','closed','closed','','9698-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',9698,'https://biomechanicseducation.com/?p=38740',0,'revision','',0),
(38741,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<span style=\"font-weight: 400;\">We all have several aspects of our lives that affect our behaviour and how we feel. This applies to our clients too, who more often than not are paying us for advice on how we can help them change something. This will always relate to some kind of behaviour. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So how can we further assist them in their endeavour?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Well, as we have explored in previous Juicemails, we need to create benchmarks so we can analyse and monitor any changes that occur to demonstrate success. However we might also need to alter focus at times to certain areas more than others. </span>\n\n<span style=\"font-weight: 400;\">What do I mean by this? </span>\n\n&nbsp;\n<h3><b>Important Lessons Learnt</b></h3>\n<span style=\"font-weight: 400;\">One of the important lessons I have learned like most of us, from getting it wrong sometimes, is to get a </span><i><span style=\"font-weight: 400;\">balance</span></i><span style=\"font-weight: 400;\"> of all of the things that I are important in my life. </span>\n\n<span style=\"font-weight: 400;\">Having read somewhere that each of us have 4 key areas to our lives that we could imagine make up the 4 legs of a chair. If we don’t pay attention to one of these areas the balance of the chair can falter. This might result in feelings or behaviours that we don’t want. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So I decided to define mine, then I started analysing the ‘quality’ of each along with how much attention I was paying to them.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Now the titles you give to your 4 legs may well differ to mine and that’s perfectly fine, they need to be relevant. The ‘quantity’ of focus you wish to apply to each is also likely to differ for each of us. But we should all consider just how happy we are in each of these areas and what we might be able to do to improve the ones we may neglect. </span>\n\n&nbsp;\n<h3><b>The Process For Our Clients </b></h3>\n<span style=\"font-weight: 400;\">Anything that is systemised can be taught so this method can be an awesome tool to help our clients understand how their behaviours and decisions can affect their results. </span>\n\n<span style=\"font-weight: 400;\">So to create awareness first of all we would ask them to write down the 4 key areas of their life. </span>\n\n<span style=\"font-weight: 400;\">Here is an example of my 4 legs of life;</span>\n\n&nbsp;\n<ol>\n 	<li><span style=\"font-weight: 400;\"> Family </span></li>\n 	<li><span style=\"font-weight: 400;\"> Healthy nutrition </span></li>\n 	<li><span style=\"font-weight: 400;\"> Exercise/recovery </span></li>\n 	<li><span style=\"font-weight: 400;\"> Work</span></li>\n</ol>\nExamples of legs of life could be... Friends, finances, health, spirituality, religion, personal development, contribution and many more.\n\n&nbsp;\n<h3><b>Analysing The Data</b></h3>\n<span style=\"font-weight: 400;\">Then trying to understand how happy we are with each, maybe scoring them from 1-10 on how happy we are with them.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">For example:</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Family 9/10 </span>\n\n<span style=\"font-weight: 400;\">Nutrition 6/10 </span>\n\n<span style=\"font-weight: 400;\">Exercise 5/10 </span>\n\n<span style=\"font-weight: 400;\">Work 8/10 </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">When we are able to score our 4 legs of life we can then address any discrepancy we find. This is vital in creating balance allowing us to focus on behaviours we desire rather than defaulting to behaviours that make us feel bad or sad or low in confidence. </span>\n\n&nbsp;\n<h3>But what is a 10/10 you might be thinking?</h3>\nIt\'s whatever you want it to be. What would a 10/10 look like for you? it might help to write that down. Then you can score yourself based on that.\n\nBalance does not mean spending an equal amount of time on each one. What we are looking for here is how you feel you are doing in those areas.\n\n&nbsp;\n<h3>The Next Steps</h3>\nNow that you have scored yourself, what do you do next. Well, I would say look at your 10/10 goal, then look at what you are doing now. What needs to happen to turn that 6 into a 7 for example? Don\'t look at the major things, look at the things you can do now to move you towards that 10.\n\n&nbsp;\n\nAnd then go do it!\n\n&nbsp;\n\nIf you don\'t know what you need to do, then there is this really cool thing called Google. We use it for everything right? But the truth is there is so much knowledge out there in the world for free. Or go grab a book or 4 on the subject, get a coach, find someone who you consider a 10/10 and ask them how they do it. Go and LEARN! We spoke about this last time when it came to writing a plan to improve.\n\n&nbsp;\n<h3><b>What You Think, You Feel</b></h3>\n<span style=\"font-weight: 400;\">There is growing evidence that proves where ever we focus our attention is where we can create change. If we are not aware of what needs our attention how can we focus on it?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Designing our 4 legs of life scorecard allows us to invest time and focus where it is required.  </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Why not try this out for yourself first?</span>\n\n<span style=\"font-weight: 400;\">Then let me know how it goes and then try it for your clients too.</span>\n\n&nbsp;\n\nhttps://www.youtube.com/watch?v=ktPwzRtf8MU\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n<h2></h2>\n<h2 style=\"text-align: center;\">Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<h3 style=\"text-align: center;\">Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>\n<p style=\"text-align: center;\">Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer.</p>\n<p style=\"text-align: center;\">Not ready to jump on the full diploma? Then come along to one of our 1 day workshops. <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\">You will LOVE this day, want more information on these, simply click fill in the info and just let us know you want more information about the </a>1 day workshops.</p>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\"><img class=\"aligncenter wp-image-7922 size-large\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></a></p>\n&nbsp;','The 4 Legs of Life - The Key To Creating Balance In Your Life','','inherit','closed','closed','','9560-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',9560,'https://biomechanicseducation.com/?p=38741',0,'revision','',0),
(38742,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<h3><b>Change How You Feel In A Moment </b></h3>\n<span style=\"font-weight: 400;\">There are lots of things that can influence how we behave as we have discussed over the last 8 Juicemails, however sometimes a simple shift in the way we look at something can have a profound effect on our behaviour both short and long-term. </span>\n\n<span style=\"font-weight: 400;\">In Stephen R Covey’s book ‘</span><i><span style=\"font-weight: 400;\">7 Habits of Highly Successful People’ </span></i><span style=\"font-weight: 400;\">he uses the term ‘</span><i><span style=\"font-weight: 400;\">Paradigm Shifting’</span></i><span style=\"font-weight: 400;\">. This term is something we have used in our academy from the very beginning of our programme development and design. Covey gives a fantastic example of how to understand this term.</span>\n\n&nbsp;\n\nhttps://www.youtube.com/watch?v=4hmbG6K3WN0\n\n&nbsp;\n<h3><b>But First What Is A ‘Paradigm?’</b></h3>\n<span style=\"font-weight: 400;\">The internet says;</span>\n\n<i><span style=\"font-weight: 400;\">A typical example or pattern of something; a pattern or model.</span></i>\n\n<i><span style=\"font-weight: 400;\">\"society\'s paradigm of the ‘ideal woman’”</span></i>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">A world view underlying the theories and methodology of a particular scientific subject.</span></i>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">\"the discovery of universal gravitation became the paradigm of successful science”</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">In simple terms it is </span><i><span style=\"font-weight: 400;\">how you see things in your own mind.</span></i>\n\n<span style=\"font-weight: 400;\">This idea would suggest it to be a great way to influence someone else’s behaviour by offering a new way of seeing a situation. </span>\n\n<span style=\"font-weight: 400;\">The example scenario Covey experienced and explained in his book went something like this; </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">A man with his 2 kids who were being unruly, running around and disturbing people, while he sat on a bench next to Covey.</span>\n\n<span style=\"font-weight: 400;\">Covey was trying to read his paper and felt annoyed by these ‘out of control’ kids thinking to himself.. </span><i><span style=\"font-weight: 400;\">“why can’t he control his kids?”</span></i>\n\n<span style=\"font-weight: 400;\">Eventually Covey said to the man..</span><i><span style=\"font-weight: 400;\">“excuse me but aren\'t your kids a little out of control?”</span></i>\n\n<span style=\"font-weight: 400;\">The man replies, looking somewhat deflated.. </span><i><span style=\"font-weight: 400;\">“yes yes I guess I should but well we just left the hospital and their mother just died an hour ago and I guess they don\'t know yet how to deal with it and I guess me too”</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Covey’s paradigm shifted once he heard the plight of this poor family and his annoyance shifted from annoyance to sympathy literally in a moment. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Covey encourages us to think about how OUR feelings shifted as WE heard or read the story here.</span>\n\n<span style=\"font-weight: 400;\">It is evidence of how one\'s own perception of a situation can shift instantly the moment we realise the other view point.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So can we give more detail about how WE view a situation to enable different understanding/behaviour/reaction to the circumstances surrounding it? </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Should we be asking more questions prior to behaving or re-acting in a certain way?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Imagine your client confessing they didn’t ‘behave’ in a way they wanted to or had planned to. Discussing their thought process with them might offer you an opportunity to shift their paradigm and therefore change their behavior next time they face a similar situation.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">For example:</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Client “</span><i><span style=\"font-weight: 400;\">I failed, I ate cake and now I may as well give up, I can’t do it, I am rubbish at this and everyone else had cake so how can I say no?”</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">You</span><i><span style=\"font-weight: 400;\"> “Imagine I am you, what would you say to me? How would you support me if I said this to you? Consider the bigger picture - you have done so well so far and this is one small hiccup that we can turn into a fantastic lesson for you. Imagine that you can only fail if you give up. You have already successfully changed you behaviour up to now….” etc</span></i>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Literally asking the client to imagine swapping places with you can shift their paradigm into a different view of their behaviour and therefore is more likely to encourage different behaviour next time. It gives a change of context...</span>\n\n&nbsp;\n<h3><b>How Does Context Affect Your Thoughts?</b></h3>\n<span style=\"font-weight: 400;\">Another example of how we can change our behaviour is by simply putting things into context.</span>\n\n<span style=\"font-weight: 400;\">So many articles, videos and blogs out there are written without context. What I mean is those articles that suggest that everyone should do one thing, for example; </span>\n\n&nbsp;\n<ul>\n 	<li><i></i> <i><span style=\"font-weight: 400;\">squat with toes pointing forward</span></i></li>\n 	<li><i></i> <i><span style=\"font-weight: 400;\">women should do more cardio</span></i></li>\n 	<li><i></i> <i><span style=\"font-weight: 400;\">everyone should eat paleo</span></i></li>\n 	<li><i></i> <i><span style=\"font-weight: 400;\">dairy is bad for you </span></i></li>\n 	<li><i></i> <i><span style=\"font-weight: 400;\">orthotics are bad</span></i></li>\n 	<li><i></i> <i><span style=\"font-weight: 400;\">stretching is bad for you</span></i></li>\n 	<li><i></i> <i><span style=\"font-weight: 400;\">we should all learn to use foam rollers</span></i></li>\n</ul>\n&nbsp;\n\n<span style=\"font-weight: 400;\">None of these statements are considering every person who may squat, like dairy, need orthotics etc.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">It is often a single viewpoint that is offered about methods of exercise, movement correction, behaviour or diet etc. The author has usually had an experience that created THEIR belief or idea and maybe this happened to most of the people they knew. So they wanted to tell others in an attempt to help. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Yet we are all different!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Some people can eat dairy, some don’t like paleo, some do and some don\'t respond to stretching. This is the same when it comes to changing our behaviour, educating clients and all the other topics we have discussed previously. We ALWAYS need context as without it we may be using false or irrelevant information to our circumstances or fail to see how it will help us. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Giving clients a better understanding of the thinking behind an idea or viewpoint should give clarity along with the reasons WHY we make certain suggestions about how to change their behaviour.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So maybe we should ALL be braver and more ready to go against the grain and behave in a way we feel is for our best interest rather than simply following the crowd. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Why not try it yourself….when your client confesses something can you convert their thinking, their behaviour, by giving them a different way of looking at the situation that creates a positive outcome instead of a negative?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">OR</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Consider a time when you did something you really didn’t want to do. You did it just because everyone else did and even though you didn’t want to. If we put it into context surely the people who care around us want us to be happy with or without having that piece of cake!! </span>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n<h2></h2>\n<h2 style=\"text-align: center;\">Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<h3 style=\"text-align: center;\">Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>\n<p style=\"text-align: center;\">Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer.</p>\n<p style=\"text-align: center;\">Not ready to jump on the full diploma? Then come along to one of our 1 day workshops. <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\">You will LOVE this day, want more information on these, simply click fill in the info and just let us know you want more information about the </a>1 day workshops.</p>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\"><img class=\"aligncenter wp-image-7922 size-large\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></a></p>','Stopping A Client\'s Small Blip Becoming A Major Fail - Shifting Paradigms','','inherit','closed','closed','','9491-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',9491,'https://biomechanicseducation.com/?p=38742',0,'revision','',0),
(38743,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<span style=\"font-weight: 400;\">Ok so you have got the goals set, the mindset pieces in place, you have ideas on how to stay motivated….now what?</span>\n\n<span style=\"font-weight: 400;\">So we now need to really start planning, gathering information and looking at our information sources. </span>\n\n<span style=\"font-weight: 400;\">Now the research begins…</span>\n\n<span style=\"font-weight: 400;\">Getting fully immersed into the subjects required to be in a position to pass on information to your clients is so important. In fact, we have a responsibility to them since they are PAYING for this information and your knowledge. So we MUST be sure the information we are passing on is sound. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Become informed by understanding it and living it and your clients are more likely to hit their goals.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">How do we do this?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Through education, research and the right resources...</span>\n\n(You can either watch the video, or if you prefer reading then you can carry on reading below)\n\nhttps://youtu.be/33nYy-rpdmw\n\n&nbsp;\n\n&nbsp;\n<h3><b>Start With Education</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Now education is my passion but what is it exactly?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">From the Oxford Dictionary: </span>\n\n<span style=\"font-weight: 400;\">education</span>\n\n<i><span style=\"font-weight: 400;\">noun</span></i>\n<ol>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">the process of receiving or giving systematic instruction, especially at a school or university.</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\"a course of education\"</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">an enlightening experience.</span></li>\n</ol>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Education that has an impact is not simply telling people information or what you know or a fact, it is giving the listener, learner a point of reference. Without a point of reference how can they see this fact from their perspective since we all see the world differently? We each need something to relate it or anchor it onto that resonates with our own way of thinking or seeing things, something intrinsic to us. Now, this could be the use of a specific kind of resource to help a certain type of learner or it could be offering examples in relation to a specific goal, in the example of a client.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">BUT </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">How do YOU know your information is right? </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Educating ourselves is clearly vital in terms of understanding options, risks and also finding out the truth about what we read or are told. However, we also need to consider our role as teachers when it comes to educating our clients about what they need to know. This can help with motivation as well as giving or clients clarity in what to expect and thus a higher chance of success. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The fear of the unknown or a distorted idea of what might be required to achieve a new behaviour can be a big reason for a client failing early on. </span>\n\n<span style=\"font-weight: 400;\">However all this said we are all more and more aware, I think, that there are those out there who will use their power of influence to affect our behaviour. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Politicians, supermarket promotions and TV adverts are all good examples of organisations, people and companies that will be doing all they can to generate a specific kind of behaviour from us. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">What we need to do is research...</span>\n\n&nbsp;\n<h3><b>Where Can You Research To Help Create Your Plan?</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">Research is also something we should do to make sure the education we pass on or learn ourselves is valid and reliable. There are many ways to do research;</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Books/audiobooks</span>\n\n<span style=\"font-weight: 400;\">TV</span>\n\n<span style=\"font-weight: 400;\">Internet</span>\n\n<span style=\"font-weight: 400;\">Colleagues</span>\n\n<span style=\"font-weight: 400;\">Websites</span>\n\n<span style=\"font-weight: 400;\">Magazines/Newspapers</span>\n\n<span style=\"font-weight: 400;\">Events</span>\n\n<span style=\"font-weight: 400;\">College/University</span>\n\n<span style=\"font-weight: 400;\">Meetings</span>\n\n<span style=\"font-weight: 400;\">Focus groups</span>\n\n<span style=\"font-weight: 400;\">Observations</span>\n\n<span style=\"font-weight: 400;\">Laboratories</span>\n\n<span style=\"font-weight: 400;\">And more</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The really tricky part is finding good, high quality resources that will be giving us reliable and valid information rather than simply creating language that makes us believe something that just isn’t true.</span>\n\n&nbsp;\n<h3><b>How To Find Reliable Resources To Help You Plan</b></h3>\n&nbsp;\n\n<span style=\"font-weight: 400;\">We must understand how to differentiate good resources from bad ones. This can be a challenge but using common sense and following up on where the source of the information has come from will contribute to confidence.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">For example good sources will be very open about their content and access to it. Good education companies are accredited by governing bodies, sound research papers will be validated by a university or peer reviewed, politicians that are honest…..ahem let’s just leave that one there. Books should have the authors details to further research their integrity etc.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Now there is still room for ambiguity on sound resources since some come from very large companies who can afford to do their own research and then manage to make the numbers LOOK good by paying for the study to be done in such a way to look good in their favour. Look at the large sugary drinks companies who a worth billions and their adverts show happy healthy, slim attractive actors creating a feeling in you to buy their drinks. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So common sense is also a huge player in this BUT the more articles you read and the more information you gather the more reliable it should be.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Sadly there are also some really smart people out there using their power of influence to take advantage of ‘admirers’ so what out for those charmers. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Challenge Everything, use your Critical Thinking Skills</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So c’mon get out there, dive into the learning cycle, do your research, learn, grow and gather data and then implement - in fact take action right NOW!</span>\n\n&nbsp;\n\n<b><i>Next time - Paradigm Shifting &amp; Context</i></b>\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n<h2></h2>\n<h2 style=\"text-align: center;\">Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<h3 style=\"text-align: center;\">Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>\n<p style=\"text-align: center;\">Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer.</p>\n<p style=\"text-align: center;\">Not ready to jump on the full diploma? Then come along to one of our 1 day workshops. <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\">You will LOVE this day, want more information on these, simply click fill in the info and just let us know you want more information about the </a>1 day workshops.</p>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\"><img class=\"aligncenter wp-image-7922 size-large\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></a></p>','Putting Together A Plan Of Action To Ensure Success In Your Fitness Goals','','inherit','closed','closed','','9417-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',9417,'https://biomechanicseducation.com/?p=38743',0,'revision','',0),
(38744,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<span style=\"font-weight: 400;\">Something I have had to face most of my fit and healthy life is negative attitudes towards my choice of lifestyle. Weird right?!?</span>\n\n<span style=\"font-weight: 400;\">“</span><i><span style=\"font-weight: 400;\">OOOOO You’re a fitness freak!”</span></i>\n\n<i><span style=\"font-weight: 400;\">“Bet you never chill out and just eat chips, right?”</span></i>\n\n<i><span style=\"font-weight: 400;\">“Gosh you’re so skinny it makes me sick”</span></i>\n\n<i><span style=\"font-weight: 400;\">“Bet Rachel won’t want any dessert lol”</span></i>\n\n<i><span style=\"font-weight: 400;\">“Are you allowed ice cream Rach?</span></i><span style=\"font-weight: 400;\">”</span>\n\n<i><span style=\"font-weight: 400;\">“Do you train every day, like all of the time? Do you even have a life?</span></i><span style=\"font-weight: 400;\">”</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">How about you? </span>\n\n<span style=\"font-weight: 400;\">Have you ever been made to feel like your the odd ball for trying to be healthy and active?</span>\n\n<span style=\"font-weight: 400;\">Maybe you felt pressured to eat cake or not exercise by people who think a healthy lifestyle is a chore or something you must suffer?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">DOES MY NUT IN!!</span>\n\n&nbsp;\n\nhttps://youtu.be/1bRQ8HR9AEY\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The attitude of others towards your desire to change to a healthier way of living is often, I believe, jealousy. Maybe they are unable to stick to it themselves or they simply don’t believe it is possible to actually </span><i><span style=\"font-weight: 400;\">enjoy</span></i><span style=\"font-weight: 400;\"> a healthy lifestyle.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">OR</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">They simply do not understand how to achieve it and their reaction is one of pure ignorance.</span>\n\n&nbsp;\n<h3>How Do You Help Your Clients Deal With This?</h3>\n<span style=\"font-weight: 400;\">However, it is likely to mean that we, as trainers and coaches, must strategise how to deal with this problem and help our clients understand they may face this kind of attitude. Here are some ideas to give them a confident response when others say things like these examples above.</span>\n<ol>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">We could simply ignore them, since their opinion doesn’t matter</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Maybe we invite them to join us on our mission for finding happiness in health </span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A tougher one might be to change our friends - yes literally have a cull! </span></li>\n</ol>\n<span style=\"font-weight: 400;\">I made the tough decision to do just this in the past and as difficult as it felt at the time, it was one of the best things I ever did for my own health and happiness</span>\n\n&nbsp;\n<h3><b>Can We Practice (or Teach) Positive Mental Attitude (PMA)?</b></h3>\n<span style=\"font-weight: 400;\">Having PMA allows us to create a positive way of looking at any situation. Consider reframing a negative situation into a lesson, for example. </span>\n\n<span style=\"font-weight: 400;\">Ask yourself ‘</span><i><span style=\"font-weight: 400;\">what good can come from this situation?</span></i><span style=\"font-weight: 400;\">’</span>\n\n<span style=\"font-weight: 400;\">Even if it is learning what NOT to do. </span>\n\n<span style=\"font-weight: 400;\">Even a circumstance that makes you feel sad, like bereavement, can be reframed into being thankful for knowing the person you lost and at least you had them around for the time you did.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So behaviour change really should include encouraging a positive mental attitude towards situations. Practicing reframing a situation to enable us to succeed or remain positive. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Can we enable our clients by teaching them how to reframe? When they give an example of a danger zone when they ‘failed’ to abstain from picking up a chocolate bar, can we teach them how to see it as a learning curve to appreciate how it made them feel bad. Then use that to reduce the risk of it happening again in the future.</span>\n\n&nbsp;\n<h3><b>Endless Willpower?</b></h3>\n<span style=\"font-weight: 400;\">Now there are several industry influencers I follow that I have heard state that:</span>\n\n&nbsp;\n\n<i><span style=\"font-weight: 400;\">Will power is not limitless</span></i><span style=\"font-weight: 400;\"> - It has been suggested that willpower gets used up over the day by daily demands and is probably why most of us struggle the most at the end of the day which is most often the biggest danger zone for many of us. </span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The time you find hardest to resist temptation is later in the day when you have probably used up most of your willpower.</span>\n\n<span style=\"font-weight: 400;\">Is that you too?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Let me explain:</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The tougher a day is, the more easily we make bad choices because you have an excuse, right?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The kids create demand shouting;</span>\n\n<span style=\"font-weight: 400;\">“</span><i><span style=\"font-weight: 400;\">MUUUUM….can I have</span></i><span style=\"font-weight: 400;\">…(fill the blank)”</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">OR</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">The busy traffic had you gripping the steering wheel while you mentally created a shopping list on your way from a stressful day at work to the local supermarket, seemingly like every single other person in your area!!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This makes it much easier for you to ‘treat’ yourself while in there since ‘</span><i><span style=\"font-weight: 400;\">you just got through a tough day’.</span></i><span style=\"font-weight: 400;\"> In other words it simply means that you used up all of your willpower before getting there and your devil voice was shouting loudest.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Can we use this way of thinking to our advantage?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Of course we can!</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Anytime we can use a tactic or a way of reframing or looking at a situation differently to our advantage has to be a good thing, don’t you agree?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Being more and more aware of how we behave a certain way and why that might be and then using our 4-minute rule maybe we can literally change our behaviour right there and then.</span>\n\n<span style=\"font-weight: 400;\">Each time we do we are conditioning our new behaviour to be more of a habit, all while listening to our inner dialogue and making the right choices.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">This positive mental attitude helps us face any negative attitudes we might face and also plan for those occasions when we might use up our daily quota of willpower a bit too early.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So how is your behaviour change journey going so far?</span>\n\n&nbsp;\n\n<b><i>Next Time; Education, Research &amp; Resources.</i></b>\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n<h2></h2>\n<h2 style=\"text-align: center;\">Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<h3 style=\"text-align: center;\">Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>\n<p style=\"text-align: center;\">Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer.</p>\n<p style=\"text-align: center;\">Not ready to jump on the full diploma? Then come along to one of our 1 day workshops. <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\">You will LOVE this day, want more information on these, simply click fill in the info and just let us know you want more information about the </a>1 day workshops.</p>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\"><img class=\"aligncenter wp-image-7922 size-large\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></a></p>','Willpower & Attitude When Dealing With Bad Attitudes On A Fitness Journey','','inherit','closed','closed','','9226-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',9226,'https://biomechanicseducation.com/?p=38744',0,'revision','',0),
(38745,0,'2024-07-16 11:26:32','2024-07-16 11:26:32','<span style=\"font-weight: 400;\">Having spoken publicly on numerous occasions about his fantastic behaviour change tactic you\'re probably aware that it holds huge value.</span>\n\n<span style=\"font-weight: 400;\">As an ex-smoker</span> <span style=\"font-weight: 400;\">myself, of all of the behaviour change techniques I’ve tried or come across, the 4 minute rule is the standout one for me. It is the one I always go back to when I want to change my behaviour pattern and it costs nothing but 4 minutes of your time.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">So let’s keep it simple</span>\n\n&nbsp;\n<h3><b>The 4 </b><b><i>Second </i></b><b>Rule</b></h3>\n<span style=\"font-weight: 400;\">You know the 4-second rule of dropping food on the floor? Right? Tell me you do otherwise I am going crazy. If you drop food on the floor you have just 4 seconds to pick it up and still be safe to eat it. Some even say its 10 seconds! It is a nonsense rule in terms of health and safety but it is based upon encouraging you to make a decision within a time frame.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Well the 4 </span><i><span style=\"font-weight: 400;\">minute</span></i><span style=\"font-weight: 400;\"> rule is similar in that you have a set time to make a decision. However, we might need more than 4 seconds to make important behavior change decisions due to needing to take time to listen and hear, our inner dialogue.</span>\n\n&nbsp;\n<h3><b>The 4 Minute Rule For Breaking Bad Habits</b></h3>\n<span style=\"font-weight: 400;\">So 4 minutes is long enough to listen, and hear, your inner dialogue, have the conversation with yourself and reason with yourself.</span>\n\n<span style=\"font-weight: 400;\">Yet it’s not too long to be detrimental to you hanging around the chocolate aisle suspiciously looking like your going to steal something.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">You have 4 minutes to ask yourself...</span>\n<ul>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do I really want it? /..want to do it?</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Why do I want it? /..want to do it?</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">How will I feel if I buy it? /..do it?</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">How will I feel if I don’t buy it? /..don’t do it?</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What are my options?</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What would I think of myself if I bought it? /..didn’t buy it? /..did it? /..didn’t do it?</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">How would it affect my SMART goal/s?</span></li>\n 	<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Is it a root cause in my undesired behaviour?</span></li>\n</ul>\n&nbsp;\n\n<span style=\"font-weight: 400;\">...Keep going like this for 4 minutes!</span>\n\n&nbsp;\n\n<b>Take Just A Moment</b>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Most bad behaviour choices are made spontaneously, in a moment and based upon a knee jerk reaction that has no thought behind it. If we give our inner dialogue time to consider the ramifications of the decision we are far more likely to make the right one.</span>\n\n&nbsp;\n<h3><b>How Does This Work In Real Life?</b></h3>\n<span style=\"font-weight: 400;\">Having supported a No Refined Sugar Experiment Group for over 4 years now this technique of taking 4 minutes has proven to be most popular and helpful.</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Why not try it?</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\">Let me know how it goes.</span>\n\n&nbsp;\n\nhttps://youtu.be/_aF05Y04v6A\n\n&nbsp;\n\n<b><i>Next Time: Attitudes, PMA &amp; Willpower!</i></b>\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n<h2></h2>\n<h2 style=\"text-align: center;\">Would You Like To Be Able To Reduce Your Clients Risk Of Injury, &amp; Help Them Get Even Better Results?</h2>\n<h3 style=\"text-align: center;\">Want to be able to help your clients move better, move more freely and get even better results on their programmes?</h3>\n<p style=\"text-align: center;\">Then <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\">click here to find out more about our Biomechanics Coach Diploma</a> and how it could help you become an even better personal trainer.</p>\n<p style=\"text-align: center;\">Not ready to jump on the full diploma? Then come along to one of our 1 day workshops. <a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\">You will LOVE this day, want more information on these, simply click fill in the info and just let us know you want more information about the </a>1 day workshops.</p>\n<p style=\"text-align: center;\"><a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-split\" target=\"_blank\" rel=\"noopener\"><img class=\"aligncenter wp-image-7922 size-large\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></a></p>','4 Minutes Could Change Your Life Forever - Breaking Bad Habits','','inherit','closed','closed','','9178-revision-v1','','','2024-07-16 11:26:32','2024-07-16 11:26:32','',9178,'https://biomechanicseducation.com/?p=38745',0,'revision','',0),
