INJURY PREVENTION

Three Exercises to Help Your Posture

Looking to improve your posture? These three exercises you can do at home to help strengthen your muscles and improve your pose. Glute Bridge on Heels Strengthen your glute muscles to help stabilise the hips and stop unwanted pelvic tilting....

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Walking Warm Up & Cool Down

    You're ready to start your walk. But have you prepared properly?   Try This 2-Minute Standing Warm Up   1. Front Leg Raises - 10 Reps each leg     1. In a standing position, use a support for balance. 2. Both legs are straight with a slight bend in the knees. 3. Swing the leg out in...

Rule Out Running Pain

  During running, it is very common to experience pain in the knees and other areas throughout the legs. The majority of runners at some point or another will experience one or more of the following conditions. Commonly, they will do nothing about it, fear the worse or stop running altogether. Depending on the location of the pain, try some...

3 Common Mistakes To Avoid As A New Gym User

Every gym user has once been new to the gym and at some point we have all made a mistake or two, however, it’s important to move on from the mistakes or avoid them completely. Below are 3 mistakes that if avoided can set you up for long term progress. Too Much Too Soon It's a common misconception that the...

Fix Rounded Shoulders

  One of the biggest postural issues is consistently having rounded shoulders and due to poor posture, muscle imbalances and lack of thoracic mobility being big causations of this posture (1), it becomes an increasingly harder task to fix. Habits can contribute to a lot of postural issues and with these being highly prevalent in modern society, reversing the effects...

3 Workout Mistakes Holding You Back

Chasing the perfect workout preparation is not realistic for most of us, but avoiding the basic mistakes is crucial in helping you achieve the results you want!  The Same Routine  Consistency in the gym is an achievement in itself., but challenging your body is what's required to achieve the results you desire. Performing the same workout over and over again...

The Most Overlooked Muscle Group For Men

It’s commonly quoted not to skip ‘leg day’ with all the benefits that training your legs provides, but the glutes (buttocks) still don’t get the attention they need!   There are a plethora of reasons why we should train the glutes (buttocks).  However, they only tend to be worked during other leg movements when training quads (front thigh) and hamstrings...

Spice Up Your Training With Plyometric Exercises

Plyometric training has made its name mainly in the athletics world due to its benefits on performance and an athlete's development. Like with most training concepts an appropriate use of its method can be used by any fitness enthusiast and that's no different with plyometric training. What is Plyometric training Plyometric training involves a stretch of the muscle-tendon unit immediately...

The Importance Of A Strong Core

  Having a well developed core is always bandied around to be so called ‘functional’ and that does hold some truth, as the benefits of a strong core include having the ability to perform movements more efficiently. The main muscles that make up the core are external obliques, internal obliques, rectus abdominals, transverse abdominals, tendinous inscriptions, erector spinae, multifidi (1)....