Claire Vally Training session with some strong lifts and progress. Squat for 3 reps at 70kg and Bench Press 40kg for 2 reps.@cudz2k
This is the look that I enjoyed the most, both aesthetically 💪 and performance wise 🏋️♂️.
🗣I watch people add more and more weight to a bar and they struggle their own bodies. Work the basics. No need to add all these exercises and weight to your plan without a decent mastery of the basics. Work on balance. Try it, stand on one leg..now pull your free leg up towards your chest in a 90 degree angle...did you lose your balance? Now lower that leg and direct it behind you, to the side of you, etc. Repeat on the other side. If you can’t hold your balance start working on your foundation then talk to me about how much load you can move.
Be there for people. Be there for them when they need you. They will be there when you need them.
Lift them up. They will lift you.
It is more about the collective than the individual.
We are delighted to share this new post of Thursday’s Food for Thought - a comprehensive review of the published scientific literature.
Introducing: No baseline strength differences between female recreational runners who developed an injury and injury-free runners during a 16-week formalized training program
What is the article about: studying the role of strength in injury development
What are the results of the study: there were no significant differences in hip and knee strength between injured and non-injured subjects
Why does it matter: strength weakness might be a consequence, rather than a contributing factor to an injury
What is the take-home message: injury development can be complex and multi-factorial. The results of this study do not mean that strength training is useless to prevent injuries. Strength is a factor among many others - including genetics, previous injuries, flexibility, technique, general well-being, etc -, which remains important but should not solely be focused on
Stay tuned and see you next time for an all-new Thursday’s Food for Thought!
#thursdayfoodforthought #physiotherapy #chiropractic #osteopathy #strengthandconditioning #knowledgeispower #hongkongsportsclinic
[11km Run - Week 3]
The aim for me is to run just once a week, only this 11km trail distance and bring the timing to under One hour.
Did my fastest ever 11km today in 1hr1min30s, even faster than what I was doing in the National team😆 I expected a slight improvement but definitely not a cut of 3.5mins from the previous timing.
Running is not my thing so to run hard ALONE, it’s 80% mental and 20% physical.
With this, I talked myself through it, applying the same breathing exercises in Swimming to running. Tapped on the strength from the functional training and stairs work, hence that improvement this week(: However, the rate of improvement differs from person to person. If you foundation is strong, you improve fast, if not then more time is needed to see its results.
YES, you can do both!
Know what bugs me? When someone who has recently gotten into martial arts is told by their friends, or even coaches, that they have to give up strength training. Weights are not bad. They will not make you slow. They will not make you “more sore”. They can supplement your health and training in many amazing ways!
However, your results depend on THREE very important things:
1️⃣RECOVERY. You need to make sure you have the proper nutrients and rest time to keep you on your game. Burnt out? Can’t focus? Mood change? No aggression? Time to rest and eat some real food fool, it’s just as important as “going hard” in the gym/dojo/academy.
2️⃣ESTABLISH YOUR PRIORITIES. If you want to lift more than grapple or hit the pads, guess what? You’re going to see more results in your lifts than your fight technique. Using the fundamental movements of resistance training once or twice a week on top of an already solid schedule in your martial arts training will do wonders for your nervous system and energy levels. Just be mindful of what your goals are and be conscious of what you do in excess!!
3️⃣FORM. form form form form. Stop lifting with your ego and chase efficient movement that will enhance your abilities in other aspects of your training. Don’t be afraid to ask for help from a professional! #mma #saynotobroscience #mixedmartialarts #personaltrainer #muaythai #jiujitsu #goals #fitness #strengthandconditioning #karate #kungfu #judo #grappling #core #mobility #fittips #motivation #kickboxing #boxing #squats #gym #trainsmarter
Mini hurdles and a dowel, the perfect combination for a constraints led approach to improving Ally’s running mechanics.
High-hip position, stiff ground contacts and a stable trunk are all fundamentals of proper running mechanics. A constraints led drill like the one shown helps to give immediate feedback to Ally throughout; this drives motor learning.
Over time as Ally progresses, I’ll slightly increase the hurdle height and ask for a more ‘violent’ switch between each foot strike.
P.s Before you ask, the hurdles are spaced out to two of my feet.
They got my back 👌 I love that Tatum gets to be around such a positive encouraging environment at the our gym. My hope is that he grows up to love exercise as much as we do. Instead of seeing it as a chore I hope he sees it as a privilege and moves his body because he wants to ❤️
I’ve almost got all the 3 videos (hip posture; back & shoulder girdle; feet & legs) up on my website!! I was very intentional and selective in the order of thoughts/ ideas presented in relation to tai chi, and incorporated many tips regarding posture, so viewers can have the mindset to understand the correlation between the two, and see how it carries over to other forms of martial arts, and focus on what’s important to improve in less time and implement practical corrections to what we do most, like driving, walking!! ☯️ Then you can become more conscious and aware while reprogramming your body. Even if you don’t do tai chi for recovery, balance, or to alleviate stress and anxiety, you’ll find tools to prevent knots; tension on top of the shoulders and neck (from looking down at the phone); dislocating shoulders; back, knee, and hip pains or injuries... 🦋 and if you’ve ever been curious about what chi really is- I explain that too 😉 #athlete #physicaltherapy #recovery #relaxation #innerpeace #function #posture #growthmindset #strengthandconditioning #rotationalathlete #endurance #structure #balance #anatomyandphysiology #physics #tension #pain #injuryprevention #bestyou #functionaltraining #biomechanics #highperformancehabits #intentionalliving #chi #taichichuan
Team Highlight Reel is upgrading! Join us at our new location at 118B Neil Road (088854) and take advantage of our pre-reopening offer: 20% OFF ALL MEMBERSHIPS 📢
TEAM HIGHLIGHT REEL
118B Neil Road, Singapore 088854
Thursday AM Session
Dynamic Warm Up
5 Landmine Hang Clean Split Jerk
5 Stepping Chest Pass L/R
10m Lateral Bear Crawl L/R
5 DB Bench Press
10 Half Kneeling Cable Chop L/R
10 Push Up (3s eccentric / fast up)
10 DB Alt Bicep Curl
40m Farmers Carry
20s Airdyne @ 120+ MAS
Teaching and sharing my love for Pilates, fitness and health is my passion, my purpose in life and my obsession, sometimes:). As far as I can remember, movement and fitness was always important to me, and being able to make a living doing something I love, that can actually create a positive difference and help change lives, is the most rewarding thing. Im so lucky I get to do what I’m so passionate about every day, and that within my career, I’m always growing, learning and evolving. I’m inspired daily by people’s transformation. Every day I am met with warmth and gratitude. I can’t think of another career that could influence my life in this way. I just love the positive energy and the buzz I get from teaching classes ❤️ #highettpilates #trx #pilatesstudio #cardio #strengthandconditioning #strength #pilates #groupfitnessclasses #reformer #training #movement #fitness #health #core #workout #challenge #trainhard #instafit #lifestyle #fitlife #team #changinglives #instadaily #passion #wellness #grateful #pilateslovers #fitspiration #goals #success