VIPR Training

The VIPR is one of the latest pieces of gym kit hitting the health and fitness industry. I've been playing around with this device for a few months now and finally this week I was lucky enough to be thrown on a VIPR master trainer course.

The VIPR really bridges the gap between cardio and resistance training, just a few movements and your heart rate shoots sky high, every muscle in your body is firing and you're covered in sweat! Think body pump and spice it up with two more planes of motion and some extra footwork!

The movements are so dynamic and multi directional it reminded me of the days growing up on a farm stacking bags of potatoes, and thats in fact exactly where founder Michol Dalcourt got the concept from... Generally the farming community in Michol's native Canada produced the top percentage of ice hockey performers due to the fact their daily tasks meant they already new how to integrate their whole body as one system, they were much stronger and more stable than the hockey players that came through traditional strength training methods (which is generally loading the body in one plane of motion and often isolated movements.

VIPR movements replicate functional tasks such as shovelling, hay bail lifting, cylinder lift, flipping, tilting, ice skaters, lunges and squats... You're basically recruiting muscle fibres throughout the entire body from the moment you pick one up!

After the training you will feel muscles in places you never knew existed, improved mobility through the foot/ankle, hip and thoracic spine....

Enjoy you workout ;-)

Running problems???

As a fitness professional I keep bumping into individuals of all shapes and sizes who have had or do have an injury that has been brought on by running...

Here are some of the injuries,

• Plantar Fasciitis
• Illio-tibial band syndrome, patella femoral tracking problems, patella tendinitis, anterior knee pain...
• Sciatica, lower back pain, Sacroiliac joint problems...
• Stress fractures, shin splints..... again the list goes on!

Now I'm trying to look for possible causes???

• Footwear
• Running surface
• Stride (technique)
• Instability
• fitness level, over use...
• Knee tracking, hip dropping i.e poor bio mechanics?

Quite often it can be more than one of the above issues so generally its recommended to ease discomfort most specialists advise people to simply quit running! That's absurd aren't we designed to run! 

Some people have ditched their flashy £100 plus pair or running shoes for a shoe that mimics running barefoot (Vibram Five Fingers) and even though they suffered one or more problems with running in the past they are now able to run with better technique, lighter, longer distance, with no more issues?? With the extra padding of the conventional shoe they seemed to land heavier and strike harder on their heels so by losing the support their run actually became more comforting.....

If you're not sold on the look of the shoe, the concept or don't want to risk losing the orthotics and extra padding I recommend Dr Romanov's "Pose Method running technique"Pose Running Technique:

I highly recommend this approach, it's all about mid to forefoot striking rather than the traditional heel striking that most of us tend to do...

After a little coaching you tend to lose the over stride that tends to jar and injure your joints, this delays the time in which your foot spends on the ground. You switch to a smoother, economical approach in which you fall forward using momentum to carry you forward rather than breaking you each time you strike!

Other things to think when starting a running program;

• Build up your miles, don't rush straight into long distances, remain fresh by setting smaller targets and gradually lengthen intervals, intensity and distance..
• Do some strengthening work for lower limbs, core and balance work such as single leg squat variations, hip extensions etc
• Self myo-fascial release (foam roller) and stretches to inhibit those tight and overactive muscles.
• Glut med isolation (to combat hip drop), vastus medialis isolation (help patella tracking), calf work (shock absorption in foot). Watch for next blog for exercises mentioned....

Happy running!!!

30-45min Training

The TRX suspension trainer is simply one of the best pieces of exercise kit on the market.
For those of you that read my last post "Fitness or Fatness as I see it..." I mentioned the excuse of limited time. Well with suspension Training it is very portable, total body, encourages stability, power, strength, core, flexibility and much more.... You can have a killer workout in as little as 30mins and it can be highly metabolic if done at the right tempo with limited rest!

Russian Kettle Bell training is also very rampant these days... I'd recommend professional advice before commencing Kettle Bell training as the movements can be very explosive and taxing on the body, but if performed correctly you'll reap the benefits! Once again highly Metabolic, total body and with the right combinations of moves you'll be on your way to a lean athletic looking shape in no time!!!

For a taxing workout with limited resources try putting together a "PHA" (Peripheral Heart Action) circuit.  This style of training requires the participant to perform a series of movements with limited rest periods usually upper/lower body/core/cardiovascular are all integrated into the circuit so you can move from each exercise with limited recovery.

Example:

A)
Body weight squat
Push up
Lunge walks
Chin up
Shuttle runs

B)
Power step ups
Bench Dips
V ups (sit up from V shape extend out and return to V)
Hanging Knee raise
Hill sprint

You would perform (A) circuit 3x each exercise have 90secs rest and straight into (B) circuit 3x.....
Play around with the variables i.e rep ranges, intensity and volume depending on your fitness level!

Good Luck!

Fitness or Fatness as I see it....

I'm a personal trainer and have helped many people achieve their optimal body composition and to be honest us trainers are merely just the guide,

The people who get the results are the ones who do the homework... Change their lifestyle, practise what they're being taught in the gym... 

The people I see fail simply come to the gym sporadically but no solid routine, never plan their meals and throw whatever comes their way into their system......

I want to set some ground rules.... Be honest with yourself!

You want to lose weight, tone up..... 

How do you think the athletes go out and look there best?

Why do Celebs have great bodies?

and why is the average Joe weighing in about 10kg heavier than he/she should be?

I constantly hear excuses such as limited time, work commitments, past injuries, genetics, boredom.......the list goes on.....

Motivated people don't get bored, they create opportunities to train, they stock their fridge with healthier food options and they always have their goals in mind whilst training....

Ask the question.... why am I doing this run.... why am I working out? once you know the answer to that question see how your intensity changes!

My best workouts are over within the 45min mark 1hour max with stretching, warm up etc..... So the time commitment isn't great.....

What you do need is the right attitude..... Visualise the dream result...... The answer is simple go out and get it!