Lori Forner (Continence and Womens Health Physio) and Antony Lo discuss the pelvic floor

The thoughtful physio...Lori Forner

The thoughtful physio…Lori Forner

Last weekend, I had the opportunity to present the “Bulletproof” Your Girls seminar to athletes and coaches at CrossFit Cuties. Many thanks to Sim Irvine, the owner of CrossFit Cuties for hosting us. During the presentation, I introduced the holistic philosophy that Lori and I both utilize, Lori then presented on the pelvic floor, its functions, stress urinary incontinence, pelvic organ prolapse and pelvic pain from an overactive pelvic floor. During the presentation, there was about 30mins of questions, which was fantastic…Lori is very professional, approachable and made things easy to understand. After her presentation, I presented the practical side of things – how the core works together, how to do “core” contractions properly and then how to transfer those things to skipping, box jumps, running, and lifting. We even had one lady do a PB (personal best) on her power clean using our techniques! Of course, things have to end and we could have easily spent another 2 hours going over exercises so we may make it a 6hr seminar next time!

In this podcast, Lori shares her experiences having treated CrossFit athletes in the past as well as hearing my presentation. Read more of this post

17 Core Stability and Posture Myths That Annoy Me Greatly!

ab-workout1

Rant Warning!

The subject of “Core” and “Abs” and “Stability” comes up a lot in my day-to-day life. You hear it at training, my patients tell me about it all the time, and the internet is awash with all sorts of dodgy (but often well-meaning) information (or disinformation!).

Right now, I am fed up. All sorts of people think they know all about the “core”. I can tell you that unless they are well-trained physios, I haven’t met many that understand the “core” well – and that includes a lot of physios!

So, I am going to hopefully blow a lot of myths out of the water one at a time with a post dedicated to each one (hopefully with video) but I want to put the list out there right now…open your mind because these will rock some rusted-on beliefs! I have ‘busted’ each of these myths over the years and can do so at any time you wish…just ask me to show you :)

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FREE TALK – Perth – Q+A With Antony Lo – The Physio Detective – Nov 13, 2014 7.30pm

CF Frantic - Nov 13, 2014CrossFit Frantic is hosting Antony Lo for a FREE TALK

Have you ever wondered what you might learn on a seminar with Antony?

Now is the time to find out!

Antony will be teaching some of the principles he teaches on his “Bulletproof” Your Body Seminars. He will also be available to answer any questions you have about common CrossFit problems.

One of the best things about Antony’s teaching method is that you can see immediate results – it isn’t some theoretical piece of advice…the results are real and immediate.

Bookings are essential but the talk is for free.

 

Book now by clicking here!

Details:

7.30pm – 8.30pm Thursday November 13, 2014

CrossFit Frantic
3/383 Sevenoaks Street
Beckenham WA
P: 08 9258 5900E: sean@crossfitfrantic.com

Book now by clicking here!

Brunei – Oct 11, 2014 – “Bulletproof” Your Body

Book now!

“Bulletproof Your Body” 

This series examines the basic movements of the body, teaching you how to improve your mobility, flexibility, stability and strength using movement as the main technique, with some releases and stretches as an assistance

Simply put, we use moving to fix your problems, and not just foam-rolling and massage. There will be no telling you to;
Not exercise, for it to recover” which is something most athletes dislike hearing.

This “Whole Body Course” looks more deeply into the Foot/Ankle, Knees, Hips, Back, Ribs, Shoulders via Squats,
Deadlifts, Strict Press, Pullup, and how to apply those principles to our daily lives.

Credentials:
Fixing the neck alignment

  • APA Musculoskeletal Specialist
  • B.App.Sc in Physiotherapy
  • Masters Degree in “Manual Therapy” from UWA
  • Associate at Australia College of Physiotherapist
  • 19 years of experience with general public, crossfitters, strongmen, weightlifters, and other athletes
Topics Covered:
  • How the body compensates
  • How compensation then causes “referred” pain. (Source of pain, is elsewhere)
  • How to identify the cause of the pain
  • Fixing posture to eliminate pain
  • Why some commonly used cues like “Shoulders back” cause more problems
  • How to create an aligned, and solid “midsection
  • How to squat, deadlift, press, more effectively
  • How to correct muscular imbalances, without eliminating training
  • Manual work on participants to fix problems there and then

All these pictures attached, are corrections within just one session. Less than 1 hour. Imagine what an 8 hour seminar will be able to teach you.

Previous Clients:

  • Rob Forte (2013, 2014 OZ CrossFit champ)
  • Brandon Swan
  • Khan Porter
  • Talayna Fortunato
  • Kara Webb
  • Pip Malone
  • Australia’s PT for CrossFit Games 2013/2014

 “Kai-Hasu No Profits for Seminars” :

  • Antony’s seminars in U.S and Australia -$BND400/day
  • Antony’s seminar in Brunei – $250/day
  • How? - We  sponsor some costs, host the seminar in our own location, and charge just enough.
  • Why? – Learning should be as accessible as possible.


Suitable for:
  • People experiencing long term pain
  • Athletes who want to improve efficiency
    and weights lifted
  • Physical therapists who’d like to learn more
  • Personal trainers who want an edge in a
    highly competitive market
  • CrossFitters. This is after all a guy that works aplenty with CrossFitters.


Date & Time:

  • 11 October 2014
  • 8.30AM – 4.30PM
  • Refreshments will be served
  • BBQ at 7.30PM till late night


Extras:

  • People based in Brunei, get 2 weeks of free membership at Kai-Hasu Movement Institute + coaching
  • People based outside of Brunei, can opt to take the 30 minute coaching session on Sunday with Kirksman of LiftHard.com

With Antony’s seminars, you’ll learn to see the body as a whole, and not as segments anymore


We are limited to only 15 people for this entire seminar, and we’ve already got 7 confirmed sign-ups. Hurry as space is really limited and we won’t be able to get his services for this price again.

For more information, call +6016 7736 799, if you’re in Malaysia or +673 7177 387 if you’re in Brunei. 

Sunday Nov 2, 2014 – “Coach the Coaches – The Shoulder” – CrossFit Scorch – Peakhurst, Sydney, Australia

Sydney – “The Shoulder” – 07:30-17:30hrs

CrossFit Scorch
6/47-51 Lorraine Street,
Peakhurst NSW 2210, Australia

Read more of this post

November 16, 2014 – “Bulletproof Your Body” – 8hrs – SF Gym / WCCF, Perth, Australia

WCCF - SF Gym Nov 16, 2014How to “Bulletproof” Your Body – 07:30-17:30hrs
SF Gym | West Coast CrossFit
22/66 Roberts Street,
Osborne Park WA 6017,  Australia

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October 25, 2014 – “Bulletproof” Your Body – 8hrs – Thornbury, Melbourne, VIC

How to “Bulletproof” Your Body – 07:30-17:30hrs

CrossFit Soul Rebel North
Unit 3, 8 Theobald Street
Thornbury Vic 3071
www.cfsoulrebelnorth.com

Read more of this post

“Bulletproof” Your Girls – CrossFit Cuties, Perth, WA, Australia – November 15, 2014

CF Cuties Nov 15, 2014How to “Bulletproof” Your Girls - 07:30 – 12:30hrs (seminar is from 8am-12pm)

***PAY WHAT YOU CHOOSE***

CrossFit Cuties
1/12B Hines Rd
O’Connor, WA, Australia 6163
www.crossfitcuties.com.au

Book Seminar Here:
Appointments – Book now!

Read more of this post

“Bulletproof” Your Core and Pelvic Floor – Lithgow, NSW – September 13, 2014

How to “Bulletproof” Your Core and Pelvic Floor - 07:30-12:30hrs

CrossFit Uplift
5 Young Street
Lithgow NSW 2790
www.crossfituplift.com.au

Book Seminar Here:
Book Appointments Here: Read more of this post

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.

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