Blog Archive

DON’T WASTE TIME FOAM ROLLING YOUR ITB!

I learned a very valuable lesson 6 years ago when I was competing as a cyclist, and I want to make sure you don’t make the very same mistake.

LACK OF SLEEP HAS KILLED ME!

I used to regularly roll my ITB and my god, it was so painful! Naturally I thought it must be doing some good - but pain does not equal effectiveness and in this case too much pain will do more harm than good and inflame the tissue.

We need to stop negotiating for junk food aka. sweets, soft drinks, desserts, biscuits, beer, etc. with exercise.

Over the last week I have experienced first hand how important sleep is! I am an 8 hour a night girl and a few consecutive nights of below 6, has wiped me out!

'Emotional health is so strongly associated with physical pain that in many cases it correlates much higher than biomechanical ‘dysfunction’.

You don't have to do anything to eat and drink whatever you want.Never punish yourself with physical activity after eating something, whatever it is.Enjoy the foods and drinks you eat and feel good about them in the moment. Enjoy going for coffee or a few beers with friends.

Although pain can definitely stem from tissue damage, many studies have shown a high correlation with issues like back pain, depression and anxiety.

"I think I can."

Do you feel power and energy leaking out of your core when you cycle or row?

"I think I can." "I think I can." "I think I can." Anyone here remember "The Little Engine That Could"?

Ripped Abs Does Not Equal a Strong Core!

Cyclists! Do you struggle to minimise upper body movement?Rowers! Do you struggle to sit up tall and maintain your posture? As you fatigue do you start rounding the shoulders and bending the lower back?

Breathing and The Diaphragm - The Solution To Your Lower Back Pain!

Why you need to learn to breath efficiently to improve your core stability - part 2

Are you wasting time training your core ineffectively?

Do you ever train the diaphragm in your core workouts? Core stabilization starts with proper function of the diaphragm and this is why you should start training it now!

Is your nutrition holding you back from hitting your goals?

My top tips on how to improve your core stability to help you move better, perform better and feel better

Are you a female desperate to lose weight, and feel more confident in yourself?

Are you confused about all the conflicting dietary advice out there today – low-fat, low-carb, no dairy, no grains, paleo, etc. Is fasting the answer? What should you actually eat? How much of it should you eat?

Do you constantly feel stressed, anxious, and exhausted, and find it hard to switch off and relax?

I know how it feels to be overweight, lacking in self-confidence with low self-esteem Is food restriction and hours of boring cardio taking its toll on you physically and mentally and you are still not getting the results your hard work deserves?

Are you confused and overloaded with information when it comes to training zones?

Do you find stretching just doesn’t seem to make any difference to your flexibility? If you answered yes to both of these questions then listen up as this article might help solve your problems!

The Mind-Muscle Connection

Here I have tried to summarize and simplify the basic principles of using zones to help make things a bit clearer for you.

Why we need to slow down to speed up

I incorporate the principles of Pilates into all my strength and conditioning coaching. In the same way that an aerobic base provides the foundation for improving your top end, the Pilates principles lay the foundation for building strength. Centering, concentration, control, precision all enhance the mind-muscle connection.

Announcing an exciting new addition to my gym which I can’t wait to use with my clients – the Wattbike!

Unfortunately a lot of endurance athletes train with a ‘no pain no gain’ mentality – and I was definitely guilty of training with that mentality until I started working with my coach Eddie Fletcher, the Lead Sports Scientist with Wattbike.

The importance of posture for cyclists

Wattbike is the only indoor bike that accurately illustrates and measures pedalling technique to help the rider gain power and speed, and conserve energy.

Why is strength training so important?

At the end of a long ride does your chest drop putting strain on your neck to lift your head up? Does all your weight fall into the front of your arms and shoulders? Does your lower back start to ache?

My opinion on different types of workout gear

Strength training is not just beneficial to athletes looking to improve their performance. It is vital for health, and everyone should incorporate resistance training into their weekly routine.

Sarah Fischer

Upcoming training programs we are implementing

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Sandra Bullock

A health and fitness magaine that we like and why!

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Peter Johnson

Any supplements or products we've used and recommend

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Sandra Bullock