How To Wake Up For An Early Morning Run

Throughout University and Masters studies I used to wake up at 5-5:30 am for my runs. When I got a job I did the same. Once you get into a routine is difficult to get out of it, whether that routines is to sleep in or jump out of bed, put the kit on and get out the door.

If you find it difficult to get up in the morning but you would like to, remember it’s about building momentum and then it gets easier to wake up early in the morning for your workout or run.

Now that I have my own business my running times are different. Sometimes I have clients from 7 am so I don’t do my own run as well, other time I do them. I don’t need to wake up very early. However, between 2012-2014, I used to wake up at 4:30 am to go training with my coach. I still have early morning runs though, they are the best.

The truth is that if you really want to do something you will, no matter how difficult you find it. Then you build momentum and it gets easier.

Here are a few of my tips and tricks to wake yourself up in the morning and get out that door:

have your kit ready, even the shoes, next to your bed – if you have to look for your shorts at 5 am chances are you will just go back to bed, wake up and put the kit on
have you water and bar ready – have them ready the evening before, next to your kit
alarm – if you are a heavy sleeper, have an alarm that could wake the neighbors, not one that will put you back to sleep
far far away – if you can, put your alarm far from your bed so you have to get up to turn it off
move – if you find it difficult to wake/get up, start jumping around, do 5 press ups, anything to get your body moving and wake you up, you don’t need to do a full workout, just to move – it works wonders
the evening before – it would be best to prepare your work clothes and bag before you go to sleep so you don’t feel under pressure in the morning, sometimes this can put us off running
weather – know the weather the evening before so you know what to prepare for

To have a quality sleep the most important advice I can give you is to avoid stimulating your brain 1-2 hrs before going to bed. No tv, computer, social media, phone movies etc, your quality of sleep will significantly improve just by avoiding this.

December 28, 2015

Running – The Good And The Not So Good

I am a runner, long distance runner. For me running is not about burning calories and being fit, it’s about how it makes me feel. Some people love clubbing and cocktails, I would always give that up for a run.

Some say running is good, others say it’s not. I don’t know anything in this world that doesn’t have 2 sides: a good and a not so good side. Do you? Nothing is perfect.

How about running? Running has its benefits but it also has its downsides. In the end the quantity and quality of your running, as well as how you grew up (active or not), nutrition, overall health etc will impact whether a certain activity will be good or not so good for you, in this case that certain activity is running.

The lists below are not exhaustive of course, there is much more going on in the body.

The good, some of the benefits of running

primal movement – walking and running, along with squatting, are some of the most primitive forms of movement – hunters were walking and running every single day – anyone can run, we were designed for it (maybe not marathons though)
stress on the body – for bones to grow strong and thick the skeletal system must be loaded or put under a certain amount of stress, the right amount (this is particularly true for kids who are still growing, but not only) – running is a natural, body weight, dynamic exercise
full body development – running is a full body experience
strong heart and lungs – just you regularly train your biceps to become and stay strong, your heart and lungs need to work as well to be strong (exceptions when someone already has health problems)
stronger immune system
psychological benefits – lower stress levels, more focused and productive, more relaxed
weight balance
balanced blood sugar levels (glycogen)
hormone function

The not so good

hormones – I have put this in both sections because for some people the stress of running can cause an imbalance at hormonal level, while for others the body responds well, self-regulates and finds the perfect balance; hormones are complicated though
injuries – stress on the skeletal system is good, but too much stress can be detrimental and can lead to injuries – particularly combined with poor use of the body in general (poor posture, sitting position, movements such as walking, lifting or carrying etc)
limited mobility and flexibility – unless you keep the mobility and flexibility as a regular element of your training, your muscles, tendons. ligaments will become tight and can affect the joints (many people experience knee pain that is not structural damage and could be solved through stretching)
loss of muscle mass – if you run and only run, without weight training you may burn fat but you will also burn muscle; it is important to remember that muscles are there to take some of the pressure from the joints; the body is a perfectly calibrated machine, everything works together, there is not other way
decreased immunity – training is good for the immune system, but too much of it brings the immune system down; with the body’s defenses down it opens doors for viruses to enter the body – this is true for any type of training, not only running

Our skeletal system has changed. As we grow we are not as active as our ancestors used to be at our age. She skeletal system (including the jaws) has changed shape. As mentioned earlier to develop strong and think skeletal system it need to be put under some pressure when I grown, today most kids sit in front of the computer. So there is an imbalance between our stone-age bodies and the modern environment we have created.

Furthermore, the shoes we wear modify the was we carry our bodies. Proprioception ( the perception of movement and spatial orientation arising from stimuli within the body) is very limited in shoes – you don’t feel much when you place your foot on the ground, everything is soft and you feel not impact no matter how aggressive you walk. Thus we have altered the way we stand, walk and run.

And that causes a lot of damage, because we essential shut down all the signals our body uses to tell us that we strike the ground too aggressively, or use one side of the body more than the other, or jumping and landing to hard on the heels.

December 27, 2015

Why YouTube Is Not The Place To Get Fit

What does being fit mean

Being fit means something else for different people. I’d say it’s personal.

For example, among other reasons, being fit for me means to be able to comfortably compete in Karate competitions. I want peak performance for my sport. But in the same time fitness also means keeping my body strong, training and moving the way my body was designed to move and making sure I do whatever I can to reduce the risk of injuries and recover from the ones I already have.

For other people being fit may mean less aches and pains, while for others a number on a scale.

What does fitness mean to you? If you wish to share leave a comment under this article with the answer.

Why not YouTube Videos

Firstly…

On video or YouTube you certainly see the movements and you can mimic them. It’s not difficult at all. And yes, you can burn calories. You might also lose weight if you keep up.

But do you actually know what you are doing? Do you even care? Or are you pursuing calorie burning and the numbers on the scale? Maybe you don’t, maybe you like and want to do things the correct way?

YouTube is great, but do you know where the movements come from? I mean where they come from within the body, what makes a lunge effective and efficient. What makes a punch strong. No, you don’t know that from a YouTube video, and even if they tell you, you are not sure you are doing it, because you don’t know what and how to feel.

When I post videos on YouTube I always worry about not giving enough and I encourage you to contact me with questions.

Even if you have all the technical points, how do you know whether you do it correct or not?

When it feels “good”? Nope. You will do whatever feels natural to you. But if natural means being slouched (for example) , because that is natural for you now, then you are in trouble. Only someone from the outside can see these mistakes and make you aware of them. A YouTube video cannot.

Second…

If you want to progress you must be out of the comfort zone. That’s how it works, that’s what causes the body to go in the adaptation phase where you see results. If it doesn’t reach the adaptation phase there is not much progress.

You can only push yourself so far. Everyone reaches a point where they, themselves, cannot push anymore and that’s where we all need external motivation, which usually comes from a coach.

A coach takes you out of your comfort zone. Now, you might say you can take yourself out of the comfort zone. Maybe you can, but how do you know that’s not actually your comfort zone?

Third…

Top athletes have coaches. They know almost everything about their sport, they can coach others, they can train themselves yet they have coaches.

Why is that? As I said before, we all need someone to be behind us and push us out of the comfort zone, make plans, correct technique and so on.

If athletes need coaches, athletes who know what they are doing, then you should consider it too. More so if you are not an athlete, as you were not trained and your muscle memory has not formed.

When muscle memory forms it does so in a correct way or not. If it’s the later it is more difficult to change later on.

I am not trying to sell you into anything. But I am trying to make you aware that, for the moment, technology cannot replace humans and that you should learn how to move in a correct way.

Why learning correct technique? Here are a few reasons:

getting more out of the exercise – when you do it correct an exercise is more difficult ,so you get the muscle to work more, and get results.
reducing the risks of injuries – whether we talk about injuries that show up in time after months of squatting incorrect or sudden injuries from jumping and running, many times, the injuries have to do with incorrect technique.
strengthen the body – a joint is meant to work in a specific way; if your squats or press ups are incorrect the only thing you will get out of them is straining, and you will never truly strengthen your body.

Never use YouTube?

YouTube is not always bad. It’s just that you should do some work before that so you understand how your body functions. If you have already trainer with a coach or trainer then you probably already know more than many other people.

You can get inspiration from YouTube later on after you learn the basics of natural human movement or after working with a trainer who taought you good technique, and can then recommend you good YouTube source. You can use YouTube after you learn correct movement.

There you go. Do you know what you are doing? Has anyone showed you how to use your body in a correct way? As usual, if you have further questions or are in need of advice you know what you have to do.

December 26, 2015January 30, 2018

Deep Squats – Benefits And Technique

Before chairs came along humans used to squat. In some cultures, such as Indian, they still squat, that’s the natural way for them. In fact that is the natural way for humans, regardless of their culture. We all come from the same source, then we use labels. But that’s just the surface, we all come from the same place, the same source.

What is natural for one is natural for everyone. However, if we stop moving in a certain way the body, the muscles, are not adapted anymore, they “forget” but when they do go back to the natural state if feels amazing.

Squatting is probably the most primitive movement. And, as I always say, your body was designed to move. That is why you have joints, tendons, ligaments. Your skeletal system was designed to be used, and when you don’t it weakens.

Have you ever noticed the fetal position? You were squatting before you were even born!

Benefits of deep squat:

joint strength – ankles, knees, hips
muscle strength – particularly important are the glutes which are stabilizers for the lower back as well as strengthening the hamstrings, thus less risk of lower back pain
core strength
bone health – bone density is affected by the pressure you put on your skeletal system
healthy bowel movement
healthy nerve functioning
improved flexibility and mobility – we all know how we feel then our body is stiff, and as we age, mobility is even more important
reduce risk of injuries – as your body gets stronger and more mobile and flexible
posture – you learn a lot about posture when you learn to squat; you also learn about how to use your muscles in correct sequence

Squatting with weights

When you squat with weights stop at a 90 degrees angle at the knee, or stop when thighs are parallel to the ground.

There are many benefits of deep squatting. But the deep squat is, or should be, part of a series of exercises done on a regular basis. That does not mean every day, although squatting everyday can make a huge difference to your mobility, strength and overall fitness.

So here’s the deep or full squat technique as part of our Wild Workout free exercises. Click here and find the exercise, it’s free.

December 25, 2015

Lunges – Common Mistakes And Correct Technique

The lunge is one of the most common exercises.

Being able to lunge means you have strong stability muscles, glutes, quads, core muscles, and so on.

People practice lunges for different reasons, some for rehabilitation, recovering from injuries while others want to have a toned butt.

When working with a physio for example, they ensure the technique is impeccable.

When we do it in the gym, with weights, and only for the purpose of fitness and toning up so we look good, technique is forgotten or ignored, or not even known. We just lunge around without even thinking about what we are doing. We just know the lunges are good for glutes and burns calories so it’s good enough. Or is it?

But it’s not your fault. Probably no one spent the time showing you how to actually do it.

Straight to the point, many people who lunge don’t know how to lunge.

Common mistakes in lunges

lunge is too short or too long
feet are on the same line (less stability)
front knee collapses in
front knee is shaky
front foot is unstable on the ground
leaning forward or back
jerky movements (particularly when stepping back but not only)
back knee is too low and the leg doesn’t have the necessary strength
body weight is wrongly distributed
aggressively pushing against the ground (particularly when stepping back)
stepping heel first
front heel coming off the ground
knees going over the toes
poor posture

Do you do any of these mistakes?

Consequences of incorrect lunges

knee pain (very common)
ankle pain
foot pain
back pain
shoulder pain
promoting poor posture
not training the right muscles, and straining others

Solutions for lunges mistakes

I don’t yet have a video with lunges technique, yet. So I will give you just a few technical point to focus on at your next training session.

Have space between your legs to help with balance (you can place them on the same line later)
The length of the lung is about 2x hip width (if while lunging your front heel comes off the ground the lunge is too short; if you have to lean forward to step the lunge is too long)
Front foot is always on the ground, with the whole foot rooted on the floor (read about The Tripod here)
Keep your body straight at all times – no leaning forward or back when you stand or step
Front knee stays behind the toes

If you are having trouble with these elements then you need to do something before: lunge with the back heel on the ground. We need to strengthen stability muscles before doing a lunge with back heel off the ground in the correct way. Here’s what you can do:

Have space between your legs to help with balance (you can place them on the same line later)
The length of the lung is about 2x hip width (if while lunging your front heel comes off the ground the lunge is too short; if you have to lean forward to step the lunge is too long)
Front foot is always on the ground, with the whole foot rooted on the floor (read about The Tripod here)
Front knee stays behind the toes
Place the back heel on the ground
Bring the back foot right next to the front foot – keep knee bent, keep height the same and both heels on the ground
Bring the back foot back and repeat

See picture attached to this article.

When the lunge with back heel on the ground becomes easy you can start the walking lunges. Alternatively you can hold onto something to perform the exercise and as you get stronger you can do it without holding.

I promise a video to attach to this article.

In the mean time if you are unsure about the technique contact me, there is no charge at all, we get on a call and I help you get these lunges done properly. Contact me here.

December 24, 2015

Keeping Fit On Holiday

Christmas is here so there’s a lot of food around, and drinks and, for some of us very little physical activity. It’s all awesome, this is what Christmas is for, to spend time with our family.

And you know what else holidays are good for? Keeping up with your training.

The usual excuses are related to work and time. Well, although you might work to prepare everything for Christmas, you are not going to the office.

The truth is that if you take a “break” for a few weeks your cardiovascular capacity with begin to drop, more than that and you will witness a decrease in strength and of course mobility and flexibility.

Besides feeling full and lethargic. So let’s not lose everything you have been working for over the past 12 months. Keep it where it is or even progress.

You can always, always make time for a 30 min run. There is time for what you want to do. You don’t want to exercise during holidays then you will not.

To help you I will share with you this video with a min full body exercise routine. Please watch and read the instructions before you begin so you know what you are supposed to do and not just throw some random exercises. I am not a fan of crunches but to make it easy for you there are crunches there:

Of course you can add to this routine and make it more interesting, for example you could:

sprint for 30 sec in between sets
run on the spot or jumping jacks between sets
stretch between sets, 30 sec (maybe stand in a box split, a high one, you don’t need to go very low)
use some weights
pull ups or chin ups

And much more. Get creative and remember safety first. Never go beyond your means and if you are in pain stop the exercise. If you are unsure please contact me asap.

December 23, 2015

Shin Splints – Causes And Prevention

Over the past 3 years I have coaches over 100 people. Some of them are still around. Shin splints was one of the problems some of my clients came to me with.

Shin splints is a term used to describe pain in the front of the lower legs, the shins. They are over-use injuries

Shin splints possible causes

running on hard surfaces
incorrect running technique
striking the ground aggressively constantly
running with the wrong or worn shoes
overweight
weak ankles
tight calf muscles
over pronation (foot rolls outwards when it lands on the ground)
intense periods of exercise when your body is not used to it
incorrect use of the body (technique when training and how you use your body daily)

Shin splints self care

Running or exercising through the pain can be dangerous. It may not be very painful at the beginning but it can get worse.

rest, take a break from the activity that causes the pain (you can still do low impact activities or cross training) – this will help you recover faster
stretch your muscles
avoid training and running on hard surfaces (I take my clients on the ground when we run and are able to)
build up your training gradually (throwing yourself into intense training all of a sudden is a recipe for injuries)
work to improve your ankles strength
stretch your Achilles tendon and your calves – gently
mobility and flexibility (essential for a fit and strong body)
foam rolling calves – gentle (it works for some people)
ice (no more than 10 min at a time and not on direct skin, 3 times a day)
replace worn out shoes

Shin splints prevention

Here are some guidelines

avoid running on hard surfaces all the time
make sure your shoes are correct for you
change shoes when they worn out
stretch Achilles tendon and calves muscles
stretch your whole body in fact
foam rolling – calves, glutes, quadricepts, hamstrings, everything, it’s good to release tension in the body
variation of movement – don’t stick with the same routing for months, practice different activities to train your body from different angles
correct training errors – you need an experienced Coach for this; the way you use your body not only when exercising but throughout your day can, in time, lead to overuse injuries (here is an example)

These are just some general guidelines. I hope this will help you. Leave a comment below if they did.

Things for you to try and see how they work. For some people some things work while others don’t. If you seek advice I’d be more than happy to talk to you. Message me here.

Of course if the pain gets worse or swelling gets worse see a doctor, it can be more serious.

December 22, 2015October 4, 2017

Exercises For A Strong body

This article builds up on one of my other articles related to muscle isolation, why not to isolate.

I gave you the reasons why not to isolate and now I will give you some example of exercises to do, with videos and instructions.

I like exercises which work the whole body. Some of them emphasize a certain area more than others but then we balance it out with other exercises.

I also like exercises which challenge mobility and flexibility. Because to be ready for anything your body has to strong and flexible in the same time. Not excessively flexible, that’s not good either. There is a balance.

Your body is as strong as your weakest link, thus we have to think not only about the obvious muscles, such as thighs and biceps, but also about:

Foot muscles – balance exercises, very simple; get creative and think safety first

Glutes (butt muscles)– they are stabilizer muscles; strong butt muscles are important for hip stability and preventing lower back pain; practice squats

Can’t go all the way down? Place a book under your heels (a stick or stand on an incline with toes facing downhill) and practice until it gets easier. Then change it with a thinner book and so on until you do them all the way on flat ground.

Core – it’s called a core for a reason, that is where everything comes from (even hiccups); practice crawls (or alternative locomotion); they strengthen the core without compromising posture, straining next muscles and lower back and they are fun as well. Here’s the basic one to start with: The Panther Crawl

Upper body – lifting, carrying, throwing, catching, they are day to day movements; your body needs to be strong, in its natural, healthy and balanced state. Use a bar for this exercise (skip the balance part, just do the leg lifts). This exercise will work the core as well.

Flexibility and mobility – you have to have both; without mobility strength is useless; imagine slipping on ice and having no mobility or flexibility, your body will not be able to respond.

If you avoid isolation and practice complex movement such as crawling, running, jumping, squatting etc you develop the body as a whole. Isolate and you will probably miss the smaller stability muscles.

December 21, 2015

Why You Should Avoid Isolation Movements

What is muscle isolation

Definition: Isolation exercises are movements that involve one joint or one muscle group rather than multiple muscles and joints.

First of all, there is not real isolation. We must understand that the body is not made up of individual pieces, like a robot, but it is build and suppose to function as one whole unit.

If you tried to drive your car (which is designed to function with 4 wheels) on only one wheel what would happen? There is no balance, you can’t. If you train for it you might be able to, sure, but your car was designed to work on 4 wheels. Or driving it without the engine, no matter if everything else is perfect, your car will not go anywhere.

So why do you think that flipping a tire without using your hips (tire flipping doesn’t come from the shoulders), punching that bag without putting your body behind it (all the way from the back foot) or run without using your upper body (including your arms) as well, is the “correct” way to do things?

It might be fast, but the body is not designed to work like that. And that’s where many injuries come from.

Weak muscles?

There are instances when certain muscles become weak so we are advised to isolate and train that specific muscle. That’s not a bad thing of course.

But the question is why did that muscle weaken in the first place? Leaving aside situations such as fractures which lead to weaker muscles, muscle dystrophy, In many cases it is the incorrect use of the body.

If we don’t use the body how it was designed to function, as one whole unit, certain parts of the body will grow weaker.

Sabotage!

Your body will always, always try to find ways to sabotage, to make it easier for itself.

Example #1:

Many people walk with lumbar lordosis (excessive inner lower back curvature). Why is it that we feel more comfortable doing that?

It is easier to just “sit” on the vertebrae, which just stack up and support the body as a pillar, than using the core muscles (the mid section of your body) to keep a correct posture. The body looks for finds ways to make it easier.

The result:
– weak core muscles – they don’t work anymore (which makes it more difficult to keep from curving the lower back)
– poor posture – as a result of weak core muscles and poor habits
– lower back pain – again core muscles
– shoulder pain – poor posture because of weak core muscles
– injuries from lifting and carrying – because of weak core

And the list can go on as the body is interconnected. You body is as strong as your weakest link.

The links I made here are just scratching the surface. There are other muscles which don’t work as they were designed to.

Example #2:

If every time we stand, walk and run we distribute more weight on the right side then that side will work more (and also wear out faster) while the left side will gradually grow weaker.

Again the body is supposed to work in balance and as a whole unit.

Strength vs technique

Using strength to flip a tire or do monkey bars is impressive. But it’s just the surface. We don’t see what actually happens with the shoulder, the deltoid muscles, scapula, shoulder joint.

There is a lot of tension and strain if we don’t put the body behind it: abdominal muscles, hips, legs (in tire flipping). You see this all the time, as so many of us focus on flipping many times and fast. We forget to actually pay attention to what we are doing.

Throughout the hundreds of articles I wrote there is a pattern, a common element. That is: Go Beyond The Surface.

Once you get it right they you can go for quantity and speed.

To truly be strong and powerful train and use your body as one whole unit.

December 16, 2015

How To Reduce The Risk Of Ankle Injury

Ankle injuries, sprains and strains, are very common regardless of whether you exercise, practice a sport or simply walk down the street. Has it ever happened to you?

There are several ways to treat ankle injuries at home as NHS suggests: protection, rest, ice, compression and elevation.

But how about we learn how they happen and how to keep your ankles “fit” and reduce the risk of sprains and strains.

The most common ways to reduce the risk is to wear the correct type of shoes for the activity and warm up properly before workout.

But how many times will you warm up before stepping on the side of the road or twist your ankle while wearing high heels? As if you planed to do it.

Ankle sprains and ankle strains often occur if you change direction or speed suddenly, fall or land awkwardly.

To ensure your muscles, ligaments and tendons are prepared for “the unexpected” you can do a number of simple things…..throughout the day, no need to take time out of your schedule:

Stand on one leg, balance – to strengthen the ankle and foot stability muscles; you can do this while talking to your friend on the phone or watching tv (make sure you are aware of what is around you, in case you lose balance and fall; safety first)

Ankle rotations – for ankle mobility; may seem too simple but done regularly while you sit on the tube it can make a difference…..if you actually do it; turn off your facebook on your phone and use your time on the tube instead of wasting it

Full squats – squat all the way down without any weights; squats will strengthen stability muscles, mobilize your ankles and they do so much more for your body and health

Fine, I said you don’t have to take time out of your schedule but you have to for the squats. Or do you? How many time do you sit and stand during the day? Many times. Use that to:

Place your feet hip width apart
Toes facing forward
Back straight – chest proud – looking forward
Stand up as if you are standing up from a squat
Sit down in a squat

Sure, it’s not a full squat but it still strengthen your stability muscles and mobilize your hips,

This is a fast explanation of a squat. If you are unsure message me and I will ensure you do it the right way so you don’t develop incorrect habits. When in doubt contact me.