All Posts by Zac Martin

LOWER BACK PAIN?

Many people experience lower back pain when starting out exercise after not doing much for a while, a lot of people also find that sometime during their training life, they experience periods of lower back pain. Below are some quick tips you can try to help strengthen and recover. Warm up and mobilise your hip […]

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THE MOVEMENT DIAL

Let’s accept that life has no pause button- that there’s never a magical “right time’ to begin something. Do you know what’s better than pressing pause and doing nothing? Doing something! As we like to say, “The ‘All or nothing’ mentality rarely gets us “all: It usually gets us “nothing”. That’s why we propose a […]

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DISCIPLINE OVER MOTIVATION

We hear a lot of talk on “motivation” … “I’m feeling really motivated, I’m smashing it in the gym, so my eating has been on point …” or “I haven’t had the motivation, so I’ve dropped the ball with my training and my nutrition isn’t the best right now …” We use motivation as the […]

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RECOVERY IS PART OF THE PROGRAM

Let’s talk recovery! Here are some reasons why it’s so important to incorporate rest/recovery days into your week. 1. REST PREVENTS INJURY It’s common sense that rest is beneficial for injury reduction, but why? Well for starters, rest days prevent overuse. That extends from running to lifting and even walking. If you’re a regular runner, […]

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BENEFITS OF SMR & FOAM ROLLING

SMR is a great tool to use for a range of reasons. Foam rolling is the most common method but SMR also includes the use of balls, barbells, sticks and some methods of body tempering. An easy way to incorporate this into your training is part of your warm up, or between your working strength […]

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ANKLE MOBILITY- THE UNDER-RATED JOINT

Just wanted to let you guys know about ANKLE MOBILITY! This is incredibly important and often under-rated in our squat patterning for depth and performance. There are several muscles that we can release and stretch in order to improve the mechanics of our squat in our entire lower limb. These include but are not limited […]

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COMMON CHANGES IN OLDER AGE

While change is inevitable, how and when we age is highly influenced by our lifestyle. And much of what we call “aging” is actually very much an accumulation of lifestyle habits. Here are 6 simple habits that can help you live a healthier, more enjoyable, and meaningful life, longer. 1) KEEP MOVING- Exercise (about 30 […]

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DELAYED GRATIFICATION METHOD

Simply this is the method your parents implemented to make you eat your veggies. “ You must eat all your veggies before you are allowed desert’ A behavior or problem must be fixed before a reward. In a training environment, this can be useful in the sense of getting something you don’t like done before […]

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FAT LOSS AS A PLAN

Here is a real life scenario: You have been in a cutting phase (trying to drop body fat) and have been success. You are likely to notice a few changes other than just a decreased body fat percentage. Some might include: > Higher Hunger > Less Satisfaction > Less Motivation > Slower Recovery Time > […]

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THE BEST FORM OF CARDIO

There are 3 types of cardio and each has unique pros and cons when attempting to lose fat, so below I quickly explain each so that you can make up your own mind. Type 1:HIIT (High-intensity interval training): has a very high calorie burn per minute and benefit of EPOC (excess post-exercise oxygen consumption) but […]

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