Kicking the hot weather away 😆
Embracing the crisp cool weather during our training sessions with these amazing folks! 🏃♂️ Grateful for the gift of health and the shared moments that make us stronger together. Here's to appreciating what we have and spreading positive vibes! 🍂 Cheers to you and everyone on this journey. 💪 #HealthIsWealth #Gratitude #TrainingTribe"
Exercise.
The best medicine for most of our ailments yet the least prescribed by doctors. Come to think of it, most GPs do not exercise and if they did, a majority, at least the ones I've met need serious "form checks" and programming know how to address the root cause.
#exerciseismedicine #fitness #huahin #powerlifting #strengthtraining
Recently, I was involved with hosting pre-season training camps for professional football players from the Korean League Division 1. The training was sports specific and focused on a hypertrophy block. Although the athletes and the coaches didn't have as much time as they wanted to train; the sessions were carefully crafted to ensure the training is transferable on the pitch
Athletes of all types rely on strength and agility in specific areas of their body in order to excel in their sport and perform at their optimum level. Sport-specific training programs are carefully crafted to focus on conditioning the body and mind to excel through the unique demands for endurance, speed, agility, balance and recovery required by each sport as well as minimize injury.
#sportsperformance #koreanfootball #seoulfc #trainingcamp #fitness #sportstourism #huahin
Why Surfing Is Good Medicine
Releases Good Hormones:
The gorgeous outdoor setting paired with anticipation of catching the perfect wave and the reward that comes when you do it all work together to release the brain’s “feel good” chemicals. This results in you experiencing a flood of dopamine, serotonin, and endorphins.
Once you feel the intense joy and pleasure, your body and brain want you to keep going back for more. If you feel irritable after a few days away from your board, this is likely the reason.
Keeps You Fit:
Your cardiovascular fitness improves when you're constantly having to paddle, stand up, and engage your core muscles plus to your traps, lats, and legs! What's more, it enables you to work on balance, coordination and control.
Grab a board and try it.
#wellness #surfing #huahinthailand #fitness #meditation #healthandwellness On The Tools Pineapple Surf Club Khao Takieb Golf Course
If there's only one exercise that I can do and do every day, I would opt for the prowler push, because incorporating a weighted sled push into any training program is a safe and effective way to improve performance as well as overall training.
Pushing a sled forward requires a lot of force to be produced quickly, and it targets the glutes, quadriceps, hamstrings, and calves. It improves hip and ankle mobility, sprint mechanics, maximum running speed, core activation, and metabolic conditioning while developing unilateral lower body strength and power.
Below are listed some benefits of sled push that can convince anyone to add it in their workout routine.
1. Build overall body strength without excessive soreness especially in the legs
2. Strengthen entire kinetic chain
3. Improve overall conditioning
4. Adaptable to all levels of fitness
5. Can be performed daily
Focus on driving with the knees and avoid arching the back by maintaining a neutral spine throughout the movement.
#healthandwellness #fitness #huahinthailand #push*t #prowler #GluteGuru
If you're looking to include Cold / Heat applications (Contrast Therapy) into your fitness and wellness routine, consider the following as key thresholds.
Aim for at least 11 minutes of cold bath exposure at about 12-15 Celsius and around 57 minutes of sauna (ranging 86C-100C) a week.
What happens: brown fat thermogenesis, increases in resilience, positive dopamine effects, increase human growth hormone and metabolism, anti-inflammatory process.
Seeing the benefits from these can happen together as well as in isolation.
Try and conclude your session on Cold During Contrast Therapy
"Post cold exposure your body is going to heat up; think of your body heating up as waking up." - Dr. Andrew Huberman
This process of rising naturally boost energy and alertness.
Initiates metabolic benefits associated with the Søberg Principle: increased thermogenic processes through naturally re-warming the body
Reduces muscle inflammation if done post exercise (within first 24 hours post workout)
Try and do what works best for your routine and over time, your own body will tell you what works best.
#healthandwellness #icebaththerapy #heattherapy #antiinflammatory #thermogenesis
Spinal Flexion( Rounding The Back) is natural.
When a lifter’s spine looks “neutral” to the coach’s eye, there is approximately 26° of lumbar flexion during a kettlebell swing and 40° during a squat. The “standard” lumbar flexion ROM is 60°, this means that even when the spine looks neutral, it’s utilizing 43% of its available flexion ROM for KB swings and up to 67% of its available flexion ROM for squats. This highlights that a “neutral” lumbar spine is really a range that includes some flexion vs. a very specific position without any flexion.
Lumbar flexion during heavy lifting is therefore unavoidable and injuries that are often blamed on “letting the back round” are probably due more to a load tolerance issue vs. a form issue.
I still coach the Hip Hinge(deadlift,squat, lunge)- not from an injury risk reduction standpoint, but rather from a performance one. Our lumbar spine is supposed to flex.
On the other hand, don't misinterpret this message. The hip hinge will always reign superior when the goal is to safely and efficiently lift something heavy off of the ground and the most mechanically efficient way to lift a heavy load.
Benefits of Loaded Carries
You might find it hard to believe but there are a ton of benefits to carrying heavy objects over a distance. In a gym setting, we call this exercise a weighted carry or farmer carry, when you pick up heavy objects, walk with them around then put them down.
Picking up and lugging your baby around is an example of real-world application of the weighted carry. The fact that you do weighted carries in your day-to-day life is one of the many reasons training this exercise at the gym can be so functional and beneficial.
Loaded carries is a full body exercise that tests grip strength and core, hip and shoulder stability. Every weighted step you take, your body has to work harder to create stability in your hips, torso, and shoulders so that your form doesn’t fall apart. Weighted carries also make for a great postural exercise because they reinforce a good neutral position of your shoulders.
They’re also a great endurance builder, and can benefit just about every exercise that requires you to grip something.
Next time you’re around heavier dumbbells or kettlebells, try integrating the farmer carry into a circuit. Aim for 3-4 sets at 40 yards of total distance while walking with your weights in-hand. If your grip isn’t struggling by the time you’ve hit the halfway mark, it’s usually a good indication that you should go heavier.
#wellness #fitness #heavylifting #farmerwalk #huahin
I was out and about the other day to carry on something that I've been performing more frequently as part of my well being routine. After a workout, I went out to enjoy cool down and walk around barefoot at grassed area near the gym to take advantage of some grounding time.
Research has shown barefoot contact (grounding) with the earth can produce nearly instant changes in a variety of physiological measures, helping improve sleep, reduce pain, decrease muscle tension and lower stress.
Because being outdoors is proved to be good for you, it probably would not hurt to try it yourself to see if you notice any benefits. So how do you ground? Simply allow your skin to be in contact with any natural conductors of the earth’s electricity, working up to at least 20-30 minutes at a time as often as you can. You can walk barefoot on grass, moist soil, sand, gravel or concrete (but not other types of pavement). You can swim in the ocean, a lake or other natural body of water. You can sit under a tree, leaning against the trunk.
Try it today and if you notice that you're feeling more relaxed, sleeping better or experiencing less fatigue, grounding maybe working for you.
#wellness #grounding #fitness #barefoot #health
Here we're working with Chinese Jr. Tennis players. Focusing on activating stabilizers, balance and coordination (male) while the other athlete (female) utilizing resistance bands for building strength by creating tension and resisting the pull
Try it.