“Bulletproof” Your Upper Body – CF Western Front (Ipswich QLD) – Sep 6

How to “Bulletproof” Your Upper Body – 07:30 – 13:30hrs

CrossFit Western Front
1/87 Keogh St
West Ipswich QLD 4305
www.crossfitwesternfront.com.au

Book Seminar Here:
Book Appointments Here:

  • This seminar is about your Upper Body…by the end of it, you will be much more aware of how to work these areas, strengthen and protect them!
  • You want to come to this seminar because you know you should spend your precious spare time working on your weaknesses. You want to know how to develop the strength and control you need to ensure you minimize the risk of injury as much as possible.
  • You will have to stretch some muscles and joints. You will have to strengthen your muscles. You will need good control of your joints…but how do you know which ones to do? You don’t have time to do them all – so which ones need work? This seminar is designed to answer that for you – how to identify your weaknesses, how to prioritize your accessory/rehab/remedial work and how to move more optimally.
  • The beauty of this particular seminar is that we will make you examine your beliefs…and once they have be proven by fire or lie in tatters, we will show you the most effective way for you to develop the control and mastery over back and hips so you can progress towards your CrossFit (or any other) goals.

 

Who is this for?

  • Anyone and everyone who does exercise, particularly for CrossFit Athletes and coaches
  • All health and fitness professionals are welcome (Physios, Chiros, Osteos, Massage Therapists, Personal Trainers, Coaches, etc)

Book Seminar Here:
Book Appointments Here:

What will I learn?

  • How you and your health professional and coach should consider your body – as a well-oiled machine!
  • Self-assessment for performance
  • Mobility – what is it, why is it important and how do I get it?!
  • Flexibility – what is it, why is it important and how do I combine it with mobility?
  • Stability – what is it, why is it important and how do I combine it with mobility and Flexibility?
  • Dissociation – what is it, why is it important and how does it relate to what I need to do in CrossFit?
  • Injury prevention principles
  • Exercises and drills on how to improve your mobility and stability for your upper body
  • How to plan your own rehab path with your health professional
  • How to train with an injury and progress back to normal function
  • How to overcome performance plateaus – breaking through to new Personal Bests/Records!
  • Antony’s thoughts, observations and experiences in treating elite athletes over the course of his career and how that applies to your training.

Book Seminar Here:
Book Appointments Here:

What is different to other seminars?

In this seminar, Antony will be outlining how you as an athlete, coach or health professional can assess and take action for your upper body – the more you understand about yourself and how your upper body works, the better able you are to take care of yourself and others.
In other seminars, they show you how to do “core” exercises to protect your back…

…this seminar includes the “why”, the “how”, as well as the principles of rehabilitation that Antony uses – the key difference is RESULTS – we can prove our way works!

Antony and Lana are only interested in solutions that work. We believe that for most things, you can tell after just 30secs whether something will help or not…we will show you how.

Book Seminar Here:
Book Appointments Here:

What is included?

  • 4 hrs of information and practical instruction (7.30am registration, 8am to 12.30pm with a 30mins break and lunch at 12.30pm)
  • A colour handout with pictures and room for notes and a pen
  • 1hr lunch break – Healthy food will be supplied and is included in the price
  • Lots of practical information – come prepared to exercise and sweat a bit!

How much does this all cost?

  • AUD$165 (including lunch)

What else is on offer?

  • 30mins and 60mins assessment with Antony: $90 and $180 – limited spots so book in as soon as possible – Click on the “Appointments” Tab to make a booking. Be sure to choose the “CFWF – Ipswich QLD” option. For more information, please visit
  • www.physiodetective.com/bookings
  • Spikey ball: $20
  • Lacrosse ball: $7.50
  • Foam Rollers: $30
  • EZR: $45 – Find out more about The EZR at www.theezr.com – Limited stock will be brought to the seminar

Please arrive at 7.30am to allow for time to register and prepare for the seminar

Book Seminar Here:
Book Appointments Here:

About CrossFit Western Front
Taken from http://www.crossfitwesternfront.com/about-us/

CrossFit Western Front is a licensed affiliate of CrossFit HQ running out of North Ipswich, Queensland, Australia. We are located at 9 The Terrace, North Ipswich, 4305 in a 500 square-metre facility that is completely designed and devoted to delivering the CrossFit method.
Our Vision is to develop individuals to reach an elite level of fitness. Our training methods produce undisputed, real results for all levels of fitness from housewives to professional athletes to our grandparents, our servicemen and women and everyone in between.

What does elite mean for me?

The word elite, is different for every individual that walks through our doors. For everyone, however, it means becoming the best version of themselves they may be. Whether that be to compete at the highest level of their sport, be the absolute best at their job or be the best parent/grandparent they can be. Give us your reason, and we will make you elite.

What is CrossFit?

Our program combines the most effective training methods including weightlifting, gymnastics, and monostructural movements such as running, rowing and skipping. There isnt a strength and conditioning program anywhere that utilises a greater diversity of equipment, modalities and movements.

Our workouts revolve around executing constantly varied functional movements at high intensity and focus on developing all facets of fitness:

  • Endurance
  • Stamina
  • Strength
  • Flexibility
  • Speed
  • Power
  • Coordination
  • Agility
  • Balance
  • Accuracy

This provides you with an unmatched, holistic level of fitness which will prepare you for anything life throws in your way! You may be used to a steady weights session made up of isolation movements, followed by a 30 min jog on the treadmill for “cardio”, but life doesn’t allow for routine, and it certainly doesn’t distinguish between weights and cardio, so why not train to be ready for anything?!

Is it true that everyone does the same workout?

Absolutely! Every one of our athletes perform the same workout each day, however, we ensure that this is tailored to each individual to suit their needs, experience level and goals. CrossFit is universally scalable, meaning that the load and intensity of any given workout is determined by an individual’s fitness level, whilst maintaining the stimulus of the intended movement. We have discovered that scaling whilst maintaining the stimulus and intensity suitable for any given athlete will allow for physiological and neurological adaptations for everyone, not just the “fittest” athletes. This means that everyone gets results!

Will I enjoy it?

CrossFit is fun! By avoiding routine and covering as broad a range of movements and modalities as possible, we avoid the boredom or plateaus usually associated with standard gyms and exercise regimes. This means that every day is a fresh new day, and will present you with new and exciting challenges, which in turn will keep you focused on achieving your goals.

We believe in the CrossFit method, and the evidence is in the results it delivers. It will change the way you think about training, eating and how to approach day-to-day life, and will introduce you to a version of yourself that you never thought was possible.

We can’t wait to see you in the box!

Brandon Swan
Owner & three-time Reebok CrossFit Games athlete

Book Seminar Here:
Book Appointments Here:

Course Information:

1. There is assumed knowledge – this you tube video is the first 40mins of my old seminars – if you can watch it (a slide show presentation), it will be helpful. I am working on improving it to make it easier to watch in the future :) http://youtu.be/n3a3naVTxIs
2. I will be available to see people from 3.30pm after the seminar. It is $90/30mins. You can book 30, 60 or 90mins with me. All bookings are through www.physiodetective.com/bookings- read it, go to the online diary and make yourself a login. Then just choose the Physio (CFWF – Ipswich QLD) option and go from there.

3. There will be a WOD at 1.30pm to start the seminar. Whilst this is optional, I do recommend that you come to do it because it will let Lana and I see how you move and we can begin to pick out the people who will be good models!

4. Please be prepared to be observed. That usually means guys will often have to take their shirt off or at least wear a singlet and shorts. Girls, if you could wear a crop top or singlet with shorts, that would be great – ideally not a bra that covers the spine between your shoulder blades please. Observing other people is the best way to learn…having said that, we won’t force anyone to do anything they are not comfortable doing.

5. Lunch will be provided. Please bring any snacks, drinks or supplements you need. Lunch will be from 12.30-1.30pm.

6. A set of colour notes will be provided and there should be pens for everyone. Please come prepared to write notes…there is a lot of information to digest and we have found that writing down the cues that worked for you is a good way of learning and working on your own plan

7. Whilst the seminar strives to address your issues, it does so in a general way. We will do our best to help you with your problems but ultimately, we can’t go into as much detail as a full assessment – please be understanding about that.

8. Participation is the best way to learn. I will be calling for volunteers regularly so please be ready! I usually try to ask everyone to volunteer

9. We will be taking photos and videos during the seminar. If you do not want to be photographed or videoed, please let us know. We plan to use these to help promote future seminars and educate people via my blog. Please be assured that I don’t ever ridicule people or their form but often phrase it as “Here is John Smith demonstrating “

10. If you have any dietary needs, please let me know by emailing me via the contact form.

11. If you have any further questions, please don’t hesitate to contact me via the contact form or SMS me at 0410 440 506

12. Please like our social media…

Facebook: www.facebook.com/physiodetective

Instagram: @physiodetective

Twitter: @physiodetective

Linkedin: www.linkedin.com/in/antonylo

Tumblr: @physiodetective

YouTube: https://www.youtube.com/user/ThePhysioDetective

Thanks!

Book Seminar Here:
Book Appointments Here:

“Bulletproof” Your Lower Body – CF Western Front (Ipswich QLD) – Sep 6

How to “Bulletproof” Your Lower Body – 12:30-17:30hrs

CrossFit Western Front
1/87 Keogh St
West Ipswich QLD 4305
www.crossfitwesternfront.com.au

Book Seminar Here:
Book Appointments Here:

This seminar is about your Lower Body…by the end of it, you will be much more aware of how to work these areas, strengthen and protect them!

You want to come to this seminar because you know you should spend your precious spare time working on your weaknesses. You want to know how to develop the strength and control you need to ensure you minimize the risk of injury as much as possible.

You will have to stretch some muscles and joints. You will have to strengthen your muscles. You will need good control of your joints…but how do you know which ones to do? You don’t have time to do them all – so which ones need work? This seminar is designed to answer that for you – how to identify your weaknesses, how to prioritize your accessory/rehab/remedial work and how to move more optimally.

The beauty of this particular seminar is that we will make you examine your beliefs…and once they have be proven by fire or lie in tatters, we will show you the most effective way for you to develop the control and mastery over back and hips so you can progress towards your CrossFit (or any other) goals.

Who is this for?

  • Anyone and everyone who does exercise, particularly for CrossFit Athletes and coaches
  • All health and fitness professionals are welcome (Physios, Chiros, Osteos, Massage Therapists, Personal Trainers, Coaches, etc)

Book Seminar Here:
Book Appointments Here:

What will I learn?

  • How you and your health professional and coach should consider your body – as a well-oiled machine!
  • Self-assessment for performance
  • Mobility – what is it, why is it important and how do I get it?!
  • Flexibility – what is it, why is it important and how do I combine it with mobility?
  • Stability – what is it, why is it important and how do I combine it with mobility and Flexibility?
  • Dissociation – what is it, why is it important and how does it relate to what I need to do in CrossFit?
  • Injury prevention principles
  • Exercises and drills on how to improve your mobility and stability for your lower body
  • How to plan your own rehab path with your health professional
  • How to train with an injury and progress back to normal function
  • How to overcome performance plateaus – breaking through to new Personal Bests/Records!
  • Antony’s thoughts, observations and experiences in treating elite athletes over the course of his career and how that applies to your training.

Book Seminar Here:
Book Appointments Here:

What is different to other seminars?

In this seminar, Antony will be outlining how you as an athlete, coach or health professional can assess and take action for your lower body – the more you understand about yourself and how your upper body works, the better able you are to take care of yourself and others.
In other seminars, they show you how to do “core” exercises to protect your back…

…this seminar includes the “why”, the “how”, as well as the principles of rehabilitation that Antony uses – the key difference is RESULTS – we can prove our way works!

Antony and Lana are only interested in solutions that work. We believe that for most things, you can tell after just 30secs whether something will help or not…we will show you how.

Book Seminar Here:
Book Appointments Here:

What is included?

  • 4 hrs of information and practical instruction (12.30pm lunch and registration, 1.30pm to 6pm with a 30mins break and lunch at 12.30pm)
  • A colour handout with pictures and room for notes and a pen
  • 1hr lunch break – Healthy food will be supplied and is included in the price
  • Lots of practical information – come prepared to exercise and sweat a bit!

How much does this all cost?

  • AUD$165 (including lunch)

What else is on offer?

  • 30mins and 60mins assessment with Antony: $90 and $180 – limited spots so book in as soon as possible – Click on the “Appointments” Tab to make a booking. Be sure to choose the “CFWF – Ipswich QLD” option. For more information, please visit www.physiodetective.com/bookings
  • Spikey ball: $20
  • Lacrosse ball: $7.50
  • Foam Rollers: $30
  • EZR: $45 – Find out more about The EZR at www.theezr.com – Limited stock will be brought to the seminar

Please arrive at 12.30pm to allow for time to register, have lunch and prepare for the seminar

Book Seminar Here:
Book Appointments Here:

About CrossFit Western Front
Taken from http://www.crossfitwesternfront.com/about-us/

CrossFit Western Front is a licensed affiliate of CrossFit HQ running out of North Ipswich, Queensland, Australia. We are located at 9 The Terrace, North Ipswich, 4305 in a 500 square-metre facility that is completely designed and devoted to delivering the CrossFit method.
Our Vision is to develop individuals to reach an elite level of fitness. Our training methods produce undisputed, real results for all levels of fitness from housewives to professional athletes to our grandparents, our servicemen and women and everyone in between.

What does elite mean for me?

The word elite, is different for every individual that walks through our doors. For everyone, however, it means becoming the best version of themselves they may be. Whether that be to compete at the highest level of their sport, be the absolute best at their job or be the best parent/grandparent they can be. Give us your reason, and we will make you elite.

What is CrossFit?

Our program combines the most effective training methods including weightlifting, gymnastics, and monostructural movements such as running, rowing and skipping. There isnt a strength and conditioning program anywhere that utilises a greater diversity of equipment, modalities and movements.

Our workouts revolve around executing constantly varied functional movements at high intensity and focus on developing all facets of fitness:

  • Endurance
  • Stamina
  • Strength
  • Flexibility
  • Speed
  • Power
  • Coordination
  • Agility
  • Balance
  • Accuracy

This provides you with an unmatched, holistic level of fitness which will prepare you for anything life throws in your way! You may be used to a steady weights session made up of isolation movements, followed by a 30 min jog on the treadmill for “cardio”, but life doesn’t allow for routine, and it certainly doesn’t distinguish between weights and cardio, so why not train to be ready for anything?!

Is it true that everyone does the same workout?

Absolutely! Every one of our athletes perform the same workout each day, however, we ensure that this is tailored to each individual to suit their needs, experience level and goals. CrossFit is universally scalable, meaning that the load and intensity of any given workout is determined by an individual’s fitness level, whilst maintaining the stimulus of the intended movement. We have discovered that scaling whilst maintaining the stimulus and intensity suitable for any given athlete will allow for physiological and neurological adaptations for everyone, not just the “fittest” athletes. This means that everyone gets results!

Will I enjoy it?

CrossFit is fun! By avoiding routine and covering as broad a range of movements and modalities as possible, we avoid the boredom or plateaus usually associated with standard gyms and exercise regimes. This means that every day is a fresh new day, and will present you with new and exciting challenges, which in turn will keep you focused on achieving your goals.

We believe in the CrossFit method, and the evidence is in the results it delivers. It will change the way you think about training, eating and how to approach day-to-day life, and will introduce you to a version of yourself that you never thought was possible.

We can’t wait to see you in the box!

Brandon Swan
Owner & three-time Reebok CrossFit Games athlete

Book Seminar Here:
Book Appointments Here:

Course Information:

1. There is assumed knowledge – this you tube video is the first 40mins of my old seminars – if you can watch it (a slide show presentation), it will be helpful. I am working on improving it to make it easier to watch in the future :) http://youtu.be/n3a3naVTxIs
2. I will be available to see people from 3.30pm after the seminar. It is $90/30mins. You can book 30, 60 or 90mins with me. All bookings are through www.physiodetective.com/bookings- read it, go to the online diary and make yourself a login. Then just choose the Physio (CFWF – Ipswich QLD) option and go from there.

3. There will be a WOD at 1.30pm to start the seminar. Whilst this is optional, I do recommend that you come to do it because it will let Lana and I see how you move and we can begin to pick out the people who will be good models!

4. Please be prepared to be observed. That usually means guys will often have to take their shirt off or at least wear a singlet and shorts. Girls, if you could wear a crop top or singlet with shorts, that would be great – ideally not a bra that covers the spine between your shoulder blades please. Observing other people is the best way to learn…having said that, we won’t force anyone to do anything they are not comfortable doing.

5. Lunch will be provided. Please bring any snacks, drinks or supplements you need. Lunch will be from 12.30-1.30pm.

6. A set of colour notes will be provided and there should be pens for everyone. Please come prepared to write notes…there is a lot of information to digest and we have found that writing down the cues that worked for you is a good way of learning and working on your own plan

7. Whilst the seminar strives to address your issues, it does so in a general way. We will do our best to help you with your problems but ultimately, we can’t go into as much detail as a full assessment – please be understanding about that.

8. Participation is the best way to learn. I will be calling for volunteers regularly so please be ready! I usually try to ask everyone to volunteer

9. We will be taking photos and videos during the seminar. If you do not want to be photographed or videoed, please let us know. We plan to use these to help promote future seminars and educate people via my blog. Please be assured that I don’t ever ridicule people or their form but often phrase it as “Here is John Smith demonstrating “

10. If you have any dietary needs, please let me know by emailing me via the contact form.

11. If you have any further questions, please don’t hesitate to contact me via the contact form or SMS me at 0410 440 506

12. Please like our social media…

Facebook: www.facebook.com/physiodetective

Instagram: @physiodetective

Twitter: @physiodetective

Linkedin: www.linkedin.com/in/antonylo

Tumblr: @physiodetective

YouTube: https://www.youtube.com/user/ThePhysioDetective

Thanks!

Book Seminar Here:
Book Appointments Here:

August 30, 2014 – Bulletproof Your Body – 8hrs – Perth. WA, Australia – CrossFit Chamber

How to “Bulletproof” Your Body – 07:30-17:30hrs
The CrossFit Chamber
135 Francisco Street
Belmont WA 6104
This seminar is about your Body…by the end of it, you will be much more aware of how to work these areas, strengthen and protect them!
You want to come to this seminar because you know you should spend your precious spare time working on your weaknesses. You want to know how to develop the strength and control you need to ensure you minimize the risk of injury as much as possible.You will have to stretch some muscles and joints. You will have to strengthen your muscles. You will need good control of your joints…but how do you know which ones to do? You don’t have time to do them all – so which ones need work? This seminar is designed to answer that for you – how to identify your weaknesses, how to prioritize your accessory/rehab/remedial work and how to move more optimally.The beauty of this particular seminar is that we will make you examine your beliefs…and once they have be proven by fire or lie in tatters, we will show you the most effective way for you to develop the control and mastery over back and hips so you can progress towards your CrossFit (or any other) goals.Who is this for?Anyone and everyone who does exercise, particularly for CrossFit Athletes and coachesAll health and fitness professionals are welcome (Physios, Chiros, Osteos, Massage Therapists, Personal Trainers, Coaches, etc)

What will I learn?

  • How you and your health professional and coach should consider your body – as a well-oiled machine!
  • Self-assessment for performance
  • Mobility – what is it, why is it important and how do I get it?!
  • Flexibility – what is it, why is it imporant and how do I combine it with mobility?
  • Stability – what is it, why is it important and how do I combine it with mobility and Flexibility?
  • Dissociation – what is it, why is it important and how does it relate to what I need to do in CrossFit?
  • Injury prevention principles
  • Exercises and drills on how to improve your mobility and stability for your back and hipsHow to plan your own rehab path with your health professional
  • How to train with an injury and progress back to normal functionHow to overcome performance plateaus – breaking through to new Personal Bests/Records!
  • Antony’s thoughts, observations and experiences in treating elite athletes over the course of his career and how that applies to your training.

What is different to other seminars?

In this seminar, Antony will be outlining how you as an athlete, coach or health professional can assess and take action for your back and hips – the more you understand about yourself and how your back and hips work, the better able you are to take care of yourself and others.
In other seminars, they show you how to do “core” exercises to protect your back…

…this seminar includes the “why”, the “how”, as well as the principles of rehabilitation that Antony uses – the key difference is RESULTS – we can prove our way works!

Antony and Lana are only interested in solutions that work. We believe that for most things, you can tell after just 30secs whether something will help or not…we will show you how.

What is included?

  • 8 hrs of information and practical instruction (7.30am to 5pm with 1hr for lunch, 2 breaks – includes 2 WODs)
  • A colour handout with pictures and room for notes and a pen
  • The WODs are optional and can be scaled but we strongly suggest that everyone takes part in it as we look for how people move
  • 1hr lunch break – Healthy food will be supplied and is included in the price
  • Lots of practical information – come prepared to exercise and sweat a bit!

How much does this all cost?

AUD$330 (including lunch)

What else is on offer?

  • 30mins and 60mins assessment with Antony: $90 and $180 – limited spots so book in as soon as possible – Click on the “Appointments” Tab to make a booking. Be sure to choose the “The CF Chamber (Perth)” option. For more information, please visit www.physiodetective.com/bookings
  • 30mins and 60mins assessments with Lana: $80 and $160 – limited spots so book in as soon as possible
  • Spikey ball: $20
  • Lacrosse ball: $7.50
  • Foam Rollers: $30
  • EZR: $45 – Find out more about The EZR- Limited stock will be brought to the seminar

Please arrive at 8.30am to allow for time to register and prepare for the seminar

About The CrossFit Chamber Community

The Chamber is one of the original crop of Perth based affiliates, we believe that harnessing the original values of Crossfit is just as important as the training that goes down in our box.
One of the most prominent and valuable features of The Crossfit Chamber is how much we embrace the community atmosphere and make each and every person feel genuinely welcome whether it be a complete beginner or a now crossfit veteran.In our time as an affiliate, we have seen many changes in the evolution of Crossfit, but as you can see below in the pictures, our efforts to maintain a tight nipped and fun community remain successful and growing stronger.Birthday dress up workouts and celebrations, fundraisers, in house competitions, the list goes on, we will always match the hard work the goes in with plenty of fun to keep the atmosphere fresh and always exciting.One thing is for sure is that you are not just another person; you will be exposed to so much more than just a workout, and you will be included in one of the most amazing communities going, come down and see for yourself. 

Seminar Information:

1. There is assumed knowledge – this you tube video is the first 40mins of my old seminars – if you can watch it (a slide show presentation), it will be helpful. I am working on improving it to make it easier to watch in the future :) http://youtu.be/n3a3naVTxIs

2. I will be available for appointments on August 29, 2014. It is $90/30mins with me. You can book 30,60 or 90mins with me. All bookings are through www.physiodetective.com/bookings – read it, go to the online diary and make yourself a login. Then just choose the The CF Chamber (Perth) option and go from there.

3. There will be a WOD at 8am to start the seminar. Whilst this is optional, I do recommend that you come to do it because it will let Brendan and I see how you move and we can begin to pick out the people who will be good models!

4. Please be prepared to be observed. That usually means guys will often have to take their shirt off or at least wear a singlet and shorts. Girls, if you could wear a crop top or singlet with shorts, that would be great – ideally not a bra that covers the spine between your shoulder blades please. Observing other people is the best way to learn…having said that, we won’t force anyone to do anything they are not comfortable doing.

5. Lunch will be provided. Please bring any snacks, drinks or supplements you need. Lunch will be from 12-1pm.

6. A set of colour notes will be provided and there should be pens for everyone. Please come prepared to write notes…there is a lot of information to digest and we have found that writing down the cues that worked for you is a good way of learning and working on your own plan

7. Whilst the seminar strives to address your issues, it does so in a general way. We will do our best to help you with your problems but ultimately, we can’t go into as much detail as a full assessment – please be understanding about that.

8. Participation is the best way to learn. I will be calling for volunteers regularly so please be ready! I usually try to ask everyone to volunteer

9. We will be taking photos and videos during the seminar. If you do not want to be photographed or videoed, please let us know. We plan to use these to help promote future seminars and educate people via my blog. Please be assured that I don’t ever ridicule people or their form but often phrase it as “Here is John Smith demonstrating “

10. If you have any dietary needs, please let me know by emailing me via the contact form.

11. If you have any further questions, please don’t hesitate to contact me via the contact form or SMS me at 0410 440 506

12. Please like our social media…

Facebook: www.facebook.com/physiodetective

Instagram: @physiodetective

Twitter: @physiodetective

Linkedin: www.linkedin.com/in/antonylo

Tumblr: @physiodetective

YouTube: https://www.youtube.com/user/ThePhysioDetective

Thanks!

Gout – my personal journey

This is bot a typical blogpost. This is about my personal suffering and pain (which is nothing in the big scheme of things). If you don’t want to read it, I don’t mind. I think part of me is writing this because I feel miserable right now.

It is 3am in the morning. I am in LA, here for the CrossFit games as a physiotherapist in support of Aussie athletes and to watch this awesome spectacle. I am also currently lying here awake because my foot feels like someone has a knife in it and it is sore just lying here doing nothing. I don’t even have to move and it is sore.

But let me start at the beginning.

Gout is simply an inflammatory arthritis – Uric acid crystals form because it precipitates from the blood into my tissues. When it gets into the joints, those crystals cause pain and inflammation due to the immune response to deal with them. Now, I might be technically wrong here but that is how the doctor explained it to me.

Genetically, I have high Uric acid levels. That is against me. Secondly, the breakdown of purines produces Uric acid. That is basically eating meat :/

Now none of this is usually too much of a problem because you can take allopurinol and control the Uric acid levels…to a degree.

You see, it is the flow of Uric acid in or out (the gradient) that can cause the immune reaction and subsequent pain.

So, diet-wise I have tried all sorts of things but I am fat/overweight/obese. It is what it is. I am not being dramatic. I should be about 105kg (about 93kg lean body mass which I currently am and 12-15% fat…I would look like a weapon! Hahaha. But I am not. I am 120kg at the moment. I eat poorly because of laziness but there has been A LOT of negative reinforcement.

You see, I can eat junk food every day and I might ache a bit from the gout here or there but I am like an addict – I really can’t find an in-between level of junk food. It is either clean or I start to slip back into bad eating.

Don’t get me wrong, I am not blaming gout for my poor self discipline.

But since I was a kid, I have loved junk food. That is typical and normal. My parents fed me well and we had junk good for a treat. That is also normal. I was the stereotypical skinny Asian-looking kid. I didn’t become bigger and taller until later. Then, I started eating a lot of junk food. Too much. And I began to put on too much weight.

But here is the thing, I can lose weight. I know how to. I can eat well. I know how to. I have lost 30kg before by doing the old weight watchers point system on my own at home (never been to a meeting). I was as weak as piss and couldn’t do a bench press for 8reps at anything more than the 20kg bar. I was a cardio guy. I weighed 82kg and could 3 les mills classes back to back – body attack, body pump and body combat. No problem.

Even then, at my healthiest, I had Uric acid kidney stones. I had gout attacks.

Eventually, I put weight back on again because, remember, with me, it is all or nothing. I slowly put that weight back on just by starting with a can of drink here or a bit of chips there.

But my gout felt better.

And then the cycle continued. I would lose weight (I did vision PT) – I lost 15kg in 12 weeks but again, I would ache or get gout eating clean. And then I would fall off the wagon and I would feel better.

So then I started CrossFit. There was The Zone but lots of my friends were doing paleo. I lost 18kg in the first few months of CrossFit and maintained between 103-105 for over a year. But I would get gout attacks in my feet, toes, knees, hands. I was eating paleo but then wouldn’t but then get back on the wagon again. It got to a point where I was suffering gout in one joint or another for months on end with only a week or so relief from the pain. I swear I think my coach thought I was lazy or something. It really interrupted my training.

Eventually a doctor who I was observing operate sat me down and set me straight about taking the meds and pushing ahead with eating better. I did and I was pretty good for a while but I wasn’t eating clean. So I was still putting on weight. I was pretty proud of my 19:28mins in the CrossFit open wod 14.5 (thrusters and bar over bar-over-burpees). That was just below the average score of 19:30mins. I know fitter people than me who took longer than that! But do you know how hard it is to drag this rig up and down off the ground?

So those who saw me when I first started CrossFit will have seen me go from being pretty weak (80kg Deadlift was my first 1RM test) to being pretty strong for an average person but still slow…but getting stronger. I am currently 120kg and the strongest I have ever been but I have been eating poorly since a trip to the USA last sept/oct. Trying to come clean from that has been a nightmare.

Every time I try to go clean, BOOM! Gout attack. People have tried to help. But the bottom line is that every time I go clean, I get an attack.

Imagine every time you walk through a certain door, you get knifed in the body somewhere. That is basically what happens. I then use THAT as an excuse to continue to eat poorly because when I eat clean, I get headaches, I get gout, I feel lousy. If I keep eating the chemical shitstorm that is junk food, I actually feel RELATIVELY better.

I know that if I can just weather the storm, I can train better and continue to eat better. I can lose the fat and improve the fitness. But it seriously takes over a month or more of pain and I am not sure I had the will or the self discipline to do that.

It is embarrassing to be this weight.

I love my CrossFit. I love workouts. I want to run and do burpees and lift weights fast and quick and many times and I want more pull-ups and my first muscle up. I don’t want took at photos and think that I should be fitter than I am. I have never been stronger than I am now. Ever. But they are “dirty gainz”. I don’t talk too much about it. I laugh about the fact I am built to lift and not run but secretly, I want to run and be that cardio guy again but with muscles and strength.

So, in the land of California, I thought I would come over and because I have a different routine, I will eat cleaner. And I have. Compared to what I normally eat, I am doing pretty well.

And now I lie here with what feels like a knife through my foot. It is now 4am and I resorted to taking prednisone before I wrote this blog because I am here to work and help people. And I am. But prednisone comes with side effects – insomnia (brilliant! Perfect with the jet lag I was just getting over :/), increased appetite and weight gain through bloating and too much food.

So I am going to try to stay clean. I know what will help…eating dirty again will help. It will tip those scales back to slowly increasing my blood concentration of Uric acid and the gradient between my blood levels and in the joints won’t be so bad and I won’t have such a bad reaction.

Iif I can’t walk, I can’t get around. I know what this week involves and it involves a lot of running around and stairs and walking to and from car parks and working on my athletes – all of which is fine, except when every step is painful.

So if you see me eating dirty, please understand that my life in the short term is just simpler that way. I know that if I have junk food for the next 3 days, I will be right. If I keep eating clean, I will be in pain and it won’t let up. But junk food and prednisone is up to a 5kg gain almost in a week! Eating carbs and fried food helps my neck pain and headaches. I am a better Physio when I eat carbs, fat and meat but carbs and fat together, especially the junk food that works best, is not good for you…it seems the pro-inflammatory things I like to consume such as sugar and grains, are the very things that make me feel better.

So there you have it. Why do fat, overweight people who have gout keep doing the things that make them fat and overweight? I suspect for some, it is just like my story. Because I don’t feel as bad as when I eat clean.

I am going to try weather the storm. I am going to see if I can put up with the pain. This is the better way, just a REALLY PAINFUL way.

If you have read this far, thank you. I hope one day I can write a story about how I am 12-15% fat, no gout symptoms and still strong.

The meds are kicking in…the pain is easing. It is 4.30am. It still hurts. So what? I will push on.

Why 99% of people misunderstand “Stability” – are you one of them?

Stability. It could be that you lack it. I am sure you have been told you don’t have it at some stage of your life. Maybe you don’t have a good “core”. Or maybe you need better “midline stabilization”.

I began my Physiotherapy career right when Paul Hodges et al were writing about this thin muscle called transverse abdominis. I hadn’t heard of this stability mechanism before then but there it was. Then “core stability” took off, Swiss ball training became all the rage, Pilates became popular and modified by physios and the rest is history.

I also witnessed a lot of the pelvic floor changes to exercise and have been able to watch the development of pelvic floor training and different approaches…

…and then the integration of the pelvic floor into the “core”…

…and then watching the slow train wreck that became “core stability” as different professions got a hold of the idea and basically bastardize it…along with some researchers who didn’t help.

For the past 20 years, I have been training all sorts of patients, from Olympians and Paralympians, all the way through to beginners and children. I have treated world champions in different types sports and been able to improve their performance and pain. I have trained people using gym based exercises, weights, body weight programs, Pilates, Swiss balls and all sorts of devices and gadgets. I have been around the block a few times now.

All of this introduction is to say that I have a fair idea how to improve stability in my patients…and I believe that so many people have the WRONG idea about stability – even physios, doctors, chiros, osteos etc etc.

The common belief is that “the core” is all important but really, you have local stabilization muscles at every joint. They all work to prevent shearing and excessive motion in the joints.

The local muscle system provides the firm foundation for the big force/torque producing muscles to generate their force (torque is simply force x radius).

Let’s take 3 common examples – the “core”, the shoulder and the hip.

The core is defined as the diaphragm, the pelvic floor, transversus abdominis and lumbar multifidus. It is promosies that they work together to maintain lumbopelvic stability. But now every other muscle is being included – abs (obliques and rectus abdominis), lats, glutes, erector spinae etc etc. But these other muscles don’t stabilize. They may hold position but the control of shear and segmental stabilization is the work of the 4 core muscles.

In the shoulder, we have all heard of the rotator cuff but why don’t people claim the lats, teres major, pecs and deltoids as stability muscles? We seem to understand how the shoulder stability at the glenohumeral joints work…maybe not the scapulothoracic stability though 😕

In the hips, we go back to being bipolar again. The hip “cuff muscles” get augmented with glutes but the TFL is a problem muscle even though it is similar to glute medius. We claim glute Maximus as a stabiliser but not the quads or even just rectus femoris. We claim psoas as a back AND hip stabilizer but piriformis is a problem muscle.

It is all so confusing isn’t it?

And here is why…

…stability is NOT a rating of 0-10 where 0 is no stability and 10 is the most stable it can be. This is WRONG! If you can understand how this works, you will realise how screwed up the subliminal education, the beliefs of your teachers and coaches and the whole fitness industry in general is screwed up. I call this strategy “Harder-er is better-er!” (…I deliberately want to make it sound stupid!)

You see, people (probably you), think that stability is like this. You think that if activating the glutes a bit makes me stable, then activating the glutes MORE will make me MORE stable! And I can understand this. We are used to working hard for our gains. We believe that in life, you get what you put into it. We want a good meritocracy where hard work is rewarded. We ridicule those who don’t work as hard in the hope they will work “harder”.

All of your cues that have been taught to you have been like “knees out”, “shoulders down and back”, “back straight and chest up” etc etc. The problem with these cues are that if you haven’t been coached about them, you can end up “overcooking” the cues and end up with your knees too wide out past your feet and ankles (this Diane Fu photo of squats).

Stability is much more like a target. A range to hit. It requires the Goldilocks principle – not too little and not too much…just the right amount of stability at just the right time and with just the right amount of force.

Rather than stability being a scale of 0-10, think of it as being a scale from -5 to +5. You are trying to get the right amount of force happening. Too little and it won’t stabilize you. Too much and you will be overly compressed and unable to adapt to changes in loading requirements at all your joints.

Touch your nose. Your brain sorted it all out. You don’t have to think about contracting ANYTHING because your brain has got all that figured out for you! You don’t think of every muscle, every joint, how many degrees each joint has to move nor the ability to change the angles and adapt to load differences…you just think “touch your nose” and it happens!

Try this one. Get a dumbbell that is 5-10kg. Front raise it (straight arm forward flexion to 90deg). Now context your glutes as hard as you can, or tense your core, or put your shoulders down and back, or turn on your pelvic floor, or do whatever thing you want to test as a stability cue and front raise that dumbbell. If the cue is helpful, it will feel lighter. If it feels heavier, your AUTOMATIC strategy is BETTER than contracting the muscles. If it feels the same, it isn’t helping…you don’t necessarily need to do it!

I genuinely feel that this misconception about stability is rife. I know you are sitting there reading this going “duh, that’s pretty bloody obvious”…but then why do I have to retrain coaches, elite athletes, amateur athletes and basically everyone every day about this? Why is it that people tell me they understand stability the way I talk about it and want it but then when I watch them do the exercises, I have to sort out all the erroneous stability strategies they have.

This is part of the reason why I have been talking about matching the tension to the task (#tensiontotask) and relaxing before movement…I test to see if the brain can sort this out BEFORE I give you a cue to do!

If you disagree with me, let discuss it. I am keen to learn more and love a good debate!

Summary: Harder-er is NOT better-er!” Stability is a target to achieve with the Goldilocks principle – not too little and not too much…it has to be JUST RIGHT!

When is a muscle REALLY weak? #Physiorant

It’s been a while – sorry – big plans with seminars and mentoring so I apologise…but I had to wrote about something today because I am fed up with this problem. If i had hair, it would be pulled out by now!!

Just because a clinical/muscle test shows something is “weak” doesn’t mean that it really is weak…

e.g. a glute can test weak on hip extension isometric muscle testing in different positions…fine. but if I ask the patient to think about something different or a different cue, and THEN the muscle tests normally or performs better, is it REALLY weak?

Far too often I hear my patients tell me they have a weak this or a tight that…it might FEEL weak, it might LOOK underactive, it might PERFORM weakly, but it might actually be because you have poor coordination!

This is not an easy concept for some health professionals, fitness professionals and the public to understand…I know that…so I will say it again S L O W L Y

Just because a test result is poor DOES NOT MEAN your muscles are weak.

For example, I had a guy who can squat 150+kg tell me he has weak glutes. Wha!!?? he had a rounded bum. He had obvious tone in the muscles. He can squat and deadlift. He can do weighted lunges and step ups…but someone told him he has weak glutes. So he showed me how his one leg bridge was “weak”…I then showed him how to set his hip a bit differently (less than 1mm I suspect) and suddenly he is busting out reps with ease and no more hip flexor pain (which is what he came to see me for).

So, did his poorly performing glutes suddenly improve their neuromuscular capability? Did they suddenly grow more muscle fibres and got stronger? Did I magically release something that was preventing them from working properly?

No!!!

All I did was help him place the hip differently in the socket and let the brain sort the rest out.

If he was truly WEAK, then no matter what I do, he would test positive for weakness…and I do a LOT of things to exclude other causes for a poorly performed test – pain, nerve irritation or compression, referred pain, poor coordination etc.

The truly hard part of my job is breaking into YOUR BRAIN. I have to quickly figure out how you think and work (your conscious self) AND how your brain (your unconscious self) thinks and works and get both to do what I want to improve your performance…but that is where the fun is!!

So next time someone does a test on you and tells you that you have a weak Glute or some other muscle, DO NOT BELIEVE IT unless many other options have been tried!

#rantover – thank you!

 

How Deep Should I Squat – To 90 degrees For Safety? [Rant Warning!]

quarter squatOK, I don’t often rant online…but I have to on this one. The pictures/memes I have posted should give you an idea of where I sit on this topic – to squat to 90deg or lower?

Too many patients get told not to squat past 90 degrees knee bend. This is supposedly to save their knees from the horrors of arthritis and strengthen their knees…

…OH…MY…LORD…Spare me!

 

 

 

 

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CrossFit Open Workout 14.5 – Tips and Suggestions

Well, burpees and thrusters were left on the list and that is what we got…with spice! You won’t be saved by the clock…you will either finish or you will quit/scale the workout.

This blogpost will attempt to help you warm-up, consider some strategies for the workout and how to recover.

It seems so simple but for many of us plebs, this workout will be like a chipper…

Here are some earlier blogposts I wrote on Burpees and Thrusters.

Burpees

Thrusters

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CrossFit Open 14.4 – Tips and Suggestions

A chipper! I love chippers. not because I am good at them but because there is work to be done. I might keep going until I get to muscle ups, even if the time cap elapses, just to finish the cleans!

Here are my suggestions including recovery from 14.3. I have also included links to the movements I have written about in the past.

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CrossFit Open WOD 14.3 – Tips and Suggestions

20140209-215525.jpgSo finally the heaviest weights ever come out! This is going to jack your back and it is going to test your mental fortitude. This is one that you don’t want to have to do again. Please be careful out there!

Why don’t you subscribe by email for more tips?

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