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🏋️‍♀️ The gluteus medius muscles functi

🏋️‍♀️ The gluteus medius muscles function is to primarily stabilise the femoral acetabular joint during gait and in functional movement patterns.
🏋️‍♀️The muscle works in a closed chain environment and contracts eccentrically (lengthening) during gait.
🏋️‍♀️Therefore, when rehabilitating or strengthening the muscle, the use of open chain abduction exercises such as clams and lateral band walks are probably not the most effective strategy.
🏋️‍♀️Try closed chain exercises that challenge the muscle to work in its functional environment. These can start from simple exercises such as bird dog/horse stance variations or side plant variations that improve neural drive and then progress to single leg work (eg step up variations , single leg RDL’s).
🏋️‍♀️Progress to using different drivers such as the arms or foot positions to increase the eccentric load on the muscle.
#guildfordpersonaltrainer #frimleypersonaltrainer #correctiveexercise #functionaltraining

🏋️‍♀️Consistent deliberate action is th

🏋️‍♀️Consistent deliberate action is the key to achieving goals.

🏋️‍♀️Establish the “why” to the goal. Goals should motivate people into action, be aligned with an individuals values and there should be an emotional pull behind the goal.

🏋️‍♀️Ensure goals are SMART (specific, measurable, attainable, relevant, time based).

🏋️‍♀️Physically recording goals is important as this is more likely to create a positive action and increase productivity.

🏋️‍♀️Review, reflect on and modify goals on a regular basis.

🏋️‍♀️ The skills required for a particular goal can be broken down into practices and daily actions. These daily actions can be as little as 5 minutes per day and should be consistently implemented into daily routine.

🏋️‍♀️Consistent daily action➡️results▶️more motivation.

#guildfordpersonaltraining #guildfordpersonaltrainer #frimleypersonaltrainer #achieveyourgoals #achieveyourdreams #behappy #bepositive

🏋️‍♀️This training system utilises uppe

🏋️‍♀️This training system utilises upper and lower body paired compound exercise with short rest periods between 30-60 seconds in between each exercise.

🏋️‍♀️Alternating upper and lower body compound exercises increases blood circulation around the body raising whole body lactate levels.

🏋️‍♀️The German Body Composition system is based on the research that the lactate pathway is superior to the aerobic pathway for fat loss.

🏋️‍♀️High blood lactate decreases blood PH which in turn leads to an increase growth hormone. Higher growth hormone levels accelerate fat loss.

🏋️‍♀️German Body Composition/Peripheral Heart Action training will not compromise strength and muscle mass unlike aerobic training.

🏋️‍♀️The training method should be performed for 3/4 weeks, 3 times per week alternating 2 different programmes. An additional single HIIT session could also be incorporated to the weekly schedule. #guildfordpersonaltrainer #guildfordpersonaltraining #frimleypersonaltraining #strengthandconditioning #bodyfatloss #bodyfatgoals #bodypositivity #bodyrecomposition

Research indicates that over 90% of diseases origi

Research indicates that over 90% of diseases originate from our minds and lifestyle choices and not our genetics. #guildfordpersonaltrainer #frimleypersonaltrainer #lifestylecoach #epigenetics #holistichealth #thebiologyofbelief #brucelipton #readit

🏋️‍♀️This sample foundation upper body

🏋️‍♀️This sample foundation upper body hypertrophy workout would be performed with a lower body and arm split in a weekly cycle and should follow a 3/4-week accumulation phase (higher reps).

🏋️‍♀️The A and B exercises should be performed as paired exercises. For example, the A1 exercise would be performed followed by a 90 second rest and then followed by A2 exercise. After the A2 exercise is performed and the 90 second rest is taken, the cycle would be repeated for the prescribed amount of sets. The same process would be repeated for the B series exercises.

🏋️‍♀️If the exercises cannot be performed as paired sets such as when equipment is in use, add an additional 50% of the prescribed recovery time to your rest period and perform the exercises as standard sets.

🏋️‍♀️Drop Sets:
The B series exercises are performed as drop sets. The exercise would be performed to the prescribed amount of reps where muscle fatigue should be achieved. The weight would then be marginally reduced and the prescribed rep range repeated. Drop sets are a valuable tool for hypertrophy training goals as the training system creates the following physiological effects.

1) Creates microtraumas in the muscle fibers
2) Recruits additional muscle fibers
3) Produces lactic acid and hydrogen ions as by products.

#guildfordpersonaltrainer #frimleypersonaltrainer #strengthandconditioning #hypertrophy #workoutroutine #workoutoftheday

#guildfordpersonaltrainer #frimleypersonaltrainer

#guildfordpersonaltrainer #frimleypersonaltrainer #holistichealth #correctiveexercisespecialist #nutritionandlifestylecoaching

#timeundertension #strengthandconditioning #streng

#timeundertension #strengthandconditioning #strengthtraining #hypertrophytraining #personaltrainerguildford #personaltrainerfrimley #fitnesstips #fitnesstipoftheday

To help a human being (you) must be able to accept

To help a human being (you) must be able to accept him as he is. We can get in touch with another person only by an attitude of unprejudiced objectivity.

#personaltrainerguildford #personalttaonerfrimley #holistichealth #nutritioncoach #correctiveexercise #quoteoftheday

#splitsquat #improveyoursquat #strengthandconditio

#splitsquat #improveyoursquat #strengthandconditioning #correctiveexercise #infantdevelopment #personaltrainerguildford #personaltrainerfrimley

Do you have a typical desk bound “flat back” l

Do you have a typical desk bound “flat back” lumber spine posture with excessive thoracic spine curvature?
These are some usefull hacks that may improve your squat mechanics.

#squatbetter #functionalmovement #functionalfitness #guildfordpersonaltrainer #frimleypersonaltrainer #posturecorrection

Courage is not the absence of fear but the triumph

Courage is not the absence of fear but the triumph over it. The brave man is not he who does not feel afraid, but he who
conquers that fear.

#holistichealth #frimleypersonaltrainer #guildfordpersonaltrainer #correctiveexercisespecialist #nutrition

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