February 2012
2 posts
3 tags
The Sad Irony of Selfishness
Seth Godin:
More often than not, the selfish person is insecure, fearful and filled with doubt. The selfishness springs from his belief that this is his only good idea, his last dollar, his one and only chance to avoid failure. “I need this, not you,” he says, because he truly believes he’s got nothing else going on, no other chance, no hope. The irony, of course, is that...
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The Art of Nutrition Coaching
Long-term, successful nutritional coaching is about much more than just ‘follow this diet’
Motivational Interviewing assumes that every client already has the reasons and abilities to change within themselves. That all they need is a safe place to consider change. A caring, attentive coach to gently guide them in envisioning a better future. And an increasing self-motivation to...
January 2012
3 posts
2 tags
Some Things You May Not Have Realised About Pain
This is an article written by Richmond Stace, who I met last year on the David Butler lecture on pain.
Pain is multidimensional. Pain is 100% produced by the brain in response to a perceived threat. The brain allocates a location using the cortical maps, hence why we feel pain in our backs or knees. The brain tries to make sense of the situation, scrutinising what is going on on the basis of past...
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Use It Or Lose It
Great find from Todd Hargrove from the Better Movement website.
Here are some AMAZING pictures from a new study of masters level athletes.
The top pic is a cross section of the thigh of a 40 year old triathlete.
The bottom is a triathlete at 70.
The middle is a sedentary 74 year old man.
Notice any differences? I bet these legs look a LOT more similar on the outside.
Check out Todd’s...
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How Can Muscle Activation Techniques Help Your...
I recently posted a link to a NY Times article onto the Integra Facebook Page entitled: “How Yoga Can Wreck Your Body”
Away from the rare injuries that have occurred from potentially dangerous practitioners, such as stroke, the article detailed the potential injuries that can occur from pursuing a mode of exercise that may not be physically suited to most of our population:
Indian...
December 2011
4 posts
2 tags
MAT Europe Dates Announced
MAT have announced their dates for the next Europe Jumpstart in 2012.
The course will be taught by Lucas Leal and be held at the Resistance Institute in Barcelona. The dates are:
This 6-day program has three intensive modules:
Lower Extremity
Upper Extremity
Trunk & Spine
This series is the foundation to Muscle Activation Techniques and an introduction to the neurophysiology,...
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Testimonial: Client with Sciatica
We just received another new testimonial from a client:
I’ve been suffering for 2 long years with sciatica and had pretty much exhausted all conventional forms of treatment such as physio, acupuncture, anti-inflammatory tablets, steroid injections etc.
A journey on the District line in September on the way to work whilst reading The Metro newspaper introduced me to Integra and...
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Is Fatigue All in Your Head? →
Another great blog post from Todd Hargrove:”Put these findings all together and a simple picture merges. When the brain receives information from the body indicating that a particular form of exertion is a threat, it decides to shut the activity down. It is surprising to me that such a common sense idea takes so long to gain acceptance, and is ignored all too often.
…Threat not only...
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November 2011
1 post
1 tag
“Big problems are rarely solved with commensurately big solutions. Instead, they...”
– Switch, Chip Heath and Dan Heath, 2010
October 2011
7 posts
1 tag
“Every training day is an opportunity
Every training day missed, is a wasted...”
– Michael Johnson, BBC Radio 4, Oct 2011
3 tags
Strength Training for Women
Ladies: what can you expect from strength training?
The gym environment has been part of my life since I was fourteen years old, when the family doctor prescribed resistance training as a means to manage my scoliosis. Like many women my primary goal was to be “toned”, which to me meant achieving good muscle definition and maintaining a trim figure. Although I wasn’t shy of...
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Special Offer with George
George Grose has some new slots just opening up at the studio. He wants to get these filled quickly, so for a limited time he is offering a special price.
Until the end of October, any new clients that start working with George in the time-slots below will get the special rate of £50, instead of his usual £60 (when paid in blocks of 6).
George’s available times are:
Monday: 12-2pm
...
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“Pain does not give you a measure for the amount of injury that is present”
– Lorimer Moseley, Explain Pain
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Give me something for the pain!
I recently read an article which suggested taking anti-inflammatory drugs to relieve post-workout soreness. This reminded me of the lyrics of a song by Bon Jovi called “Something for the Pain”:
“I don’t need no Guru to tell me what to do when you’re feeling like a headline on yesterday’s news, [….] Give me something for the pain…”
Why do I quote...
3 tags
How to have a great workout, when you don't feel...
We like this article by Tom Bale. Tom is a regular to our weekly study groups at Integra, we like his work.
We all go through cycles when it comes to motivation at the gym, what do we do when we are just not feeling it? Do we give up? push through? Tom talks about what he does with his clients when they come in to his sessions.
Tom Bale:
How often do you walk in to the gym not really feeling...
1 tag
“Actions follow our thoughts”
– Gary Mack
September 2011
10 posts
3 tags
Minimalist Running Shoes
Running and training in minimalist shoes can encourage your body to move more naturally. Many studies suggest that flexible shoes help us better absorb and distribute the forces that go through our bodies when we stand, walk or run if all our muscles are strong and functioning well. Furthermore, there is little evidence to show that typical trainers with spongy soles, built-up heels, arch supports...
2 tags
Mindful Motion
Client: I'm having to concentrate on the exercise so much, this is like meditation!
Martina: It's Mindful Motion!
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“Fitness is not a six-week program, it’s a lifestyle.”
– Michael Goulden
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Stretching Experiment
I am a skeptic, known for my criticisms of stretching. However, I do enjoy stretching, and even I believe that diligent stretching can increase flexibility, because that’s the one effect of stretching that research has backed up.
So for thirty days this summer I optimistically stretched my hamstrings — an experiment in the “lab of me.” I was truly disciplined: four full minutes of intense...
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“One of my coaching principles is “success leaves tracks.” If you...”
– Dan John
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MAT - Master Level Specialist UK
This week I went to Denver to MAT HQ to take the Muscle Activation Techniques Master Level Specialist exam.
It’s taken me many hours of study and practice to reach this level, as the exam requires 100% accuracy, in other words not one mistake can be made.
I’m pleased to announce that I passed! I am officially the 32nd practitioner to have reached Mastery level in MAT.
From the...
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Client Questions: Why Does My Skin Itch and I Get...
Martina says: “Pea protein is a great solution for people who want to stay away from animal sources of protein. If you are experiencing rashes etc, you may have an intolerance to pea protein. Below are several ways to check for this.
Eliminate pea protein from your diet completely for at least 3 weeks and see if symptoms clear up.
Have a serving of pea protein on a completely empty...
August 2011
9 posts
3 tags
Client Questions: Should I Take Supplements?
George says: “If your diet is in order and you’re looking to potentially accelerate your results, then supplements could be a good call. If you’re eating McDonalds and going out boozing 5 times a week, a multivitamin probably won’t have a profound effect!
Aside from that, if you’re aware of a particular deficiency (either through blood work or a BioSignature...
1 tag
“You don’t have to ‘break muscles down’ to get stronger and...”
– Tom Purvis, RTS, Oklahoma City, Aug 2011
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Client Questions: What Should I Eat After...
Martina says: “The post-exercise meal promotes muscle growth and recovery, and should ideally be consumed within an hour of exercise. The main ingredients should be:
A portion of lean protein (meat, fish, tofu, low fat yogurt, low-fat cheese) 1-2 times the size of your fist
A small amount of good fats (a teaspoon of oil, 10 almonds, 4 walnut kernels, 1/4 avocado)
A serving of vegetables
...
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Client Questions: What Weight Should I Use when I...
Note: We often get asked this question from clients who do some of their training each week with us and some of their session by themselves in their own gym - we use Cybex equipment at the studio and each brand of equipment is slightly different.
Michael says: “Unfortunately, the number you see on a weight / weight-stack is not the weight you are actually lifting. The actual weight you...
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Client Questions: I'm Always Hungry at 4pm, What...
George says: “The whole world dips at this time of the day and it’s often the result of a large or heavy lunch. If possible, choose a snack comprised of protein and fat as opposed to carbohydrate. This will provide more satiety and avoid a blood sugar spike and large subsequent insulin response.
Some options to try:
Slices of cold meats wrapped in large lettuce leaves.
2 x hard...
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Client Questions: What Should I Eat Before...
Martina says: “The pre-exercise meal provides energy for the workout and building blocks for muscle growth. A good formula is one protein item (meat, fish, cheese, yogurt, tofu), one or two types of vegetables, and a handful of nuts/seeds or tablespoon of oil.
Some ideas:
Chicken salad with spinach and carrots, olive oil or nuts and a squeeze of lemon/vinegar
Smoked salmon or mackerel on...
3 tags
Top 5 Tips For Getting Better Sleep
So it’s 01:17 on a Friday morning and I can’t sleep, hence an article on sleep…
About a month ago I read ‘Lights Out: Sleep, Sugar & Survival’, the Amazon description reads:
“Americans really are sick from being tired. Diabetes, heart disease, cancer, and depression are rising in our population. We’re literally dying for a good night’s sleep. Our...
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Client Questions: How Often Should You Change Your...
George says: “Ian King suggests that you should change your program every 3 weeks and Charles Poliquin says that you should change your workout every 4 to 6 weeks. This is to prevent a situation where your progress stalls or plateaus.
In other words, the particular stimulus you’ve chosen (exercises, sets, reps and rest) is no longer eliciting a noticeable adaptation (increased...
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Calories Counts in Restaurants
Restaurants Often Miss The Mark On Calorie Counts
Nearly 1 in 5 of the foods contained 100 or more calories than stated. In some cases, the discrepancies were “huge,” Tufts researcher Lorien Urban tells Shots. For example, a blue cheese wedge side salad at Outback Steakhouse was 659 calories richer than the menu noted. And a side order of chips and salsa at On The Border Mexican...
July 2011
3 posts
4 tags
Goal Setting - How To Keep Flexible Goals
Most of the time when we look up ‘how to set goals’ we always come across the S.M.A.R.T. principles, ‘think big’, ‘10 step process to achieve the life / body / etc you want’ or other equally useful tips for achieving the end result.
We don’t often see information about the actual process of working towards your goals and how your approach can enhance or...
1 tag
Achieving Work-World Balance
Achieving Work-World Balance:
Work-World balance is different for everyone but common themes would be maintaining social bonds, looking after our bodies, and fulfilling our minds.
As entrepreneurs, we tend to value ourselves by how busy we are, by how many emails we deal with, by how many followers we have. When we make a conscious decision to examine why we are working the way we do and...
3 tags
Speed of Movement a.k.a Tempo
Tempo, or perhaps more appropriately termed speed, has been popular for a long time now.
We generally use a 4-point speed model at Integra, representing: eccentric; pause; concentric; pause. Let’s look at an often overlooked application of the speed variable:
First let’s build an exercise, using a hypertrophy protocol. Let’s choose a tempo of 4.1.2.0. (a 7 second rep). And, we need to make...
June 2011
3 posts
1 tag
“Muscle Activation Techniques, without a doubt, is the piece of the puzzle that...”
– S.A., London
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MAT Jumpstart - Next UK Dates Announced
MAT have announced their dates for the next UK Jumpstart in 2011.
The course will be taught by Charlie McMillin and be held at Bristol University and the dates are:
Weekend one: 5-7th August 2011(3 full days)
Weekend two: 2-4th September 2011 (3 full days)
To register, please contact Sundi Ford on sford@muscleactivation.com or or call +1 303 745 4270 ext. 2
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US Olympic Triathlete using MAT in Rehab
US Olympian and Triathlete, Sarah Haskins has recently been interviewed for slowtwitch.com where she describes her rehabilitation from a knee and leg injury over the last 4 years and the process she went through. Sarah has been working with a friend of ours in Orlando, Suzanne Gross.
Sarah won her first career ITU Triathlon World Cup title in Monterrey on Sunday and is currently in training for...
May 2011
7 posts
2 tags
Maintenance (Achieving the Perfect Balance)
As a trainer and a manual therapist having a client get to the maintenance phase is the ultimate achievement. They achieve their goals, are injury free and have a perfect lifestyle balance. This allows them to deal with the stresses of their life while seemingly maintaining their new found objectives.
In my experience, usually when people set health-related goals they seem to always take a...
2 tags
The Importance of Context
Information is good, but there is such a thing as too much of it. It’s impossible to open a newspaper, magazine, or internet news site without finding some article related to health or fitness. But although we are constantly being given ‘guidance’ on how to eat, exercise and stay happy most of us wind up feeling confused rather than reassured, not least because the information...
4 tags
Finding the Cause of the Pain - Case Studies
“When will you get to my right hip, as that is what is hurting?”
Most of the time when we go to see someone for pain, the focus of treatment is on the area where you feel the pain. But what if the area where you feel pain is not the cause?
When muscles become weak, or inhibited, this creates a potential for instability around a joint. To prevent structural damage, the brain can...
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MAT Europe Internship 2012
MAT will be holding its 2nd European Internship beginning 9 February 2012. The course is being held at the Resistance Institute in Barcelona, Spain and will be taught in English.
The Internship Program consists of six 4-day weekends. This course spans a 7 month period of time, and totals 171 hours of classroom instruction.
Register online at www.muscleactivation.com or contact Megan Leyba,...
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“Walked VERY well right after session, even in Vibram’s on pavement, which...”
– A recent quote from one of our triathlete clients
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Applying Science to Life
You have to train yourself to think scientifically, it doesn’t come naturally
A friend of mine said this to me the other day, and it set me thinking. The famous physicist Galileo Galilei (the one who chucked things off tall towers and realised they all landed at the same time) was one of the first proponents of the scientific method. This consists of five basic steps:
develop a theory;
...
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What is a Resistance Training Specialist (RTS)?
For Integra, The Resistance Training Specialist program is the missing link to the majority of exercise and personal training qualifications in the UK and the US.
If we are truly going to offer ‘Personal Training’ we need to know more than the latest trends and do more than impose our own individual bias about exercise. We want to be precise in our application of our knowledge, to...
April 2011
3 posts
2 tags
George is going clean →
George will be eating ‘clean’ for the next 28 days and recording his progress…
What’s out:
Caffeine
Alcohol
Sugars
Artificial sweeteners
Dairy (though live yoghurt & butter are allowed)
Wheat
Processed foods (cakes, pastries, chocolate)
What’s in:
Meat
Fruit
Vegetables
Healthy fats (nuts, avocados, oils)
Why is George doing this?
I currently have a...