SYDNEY STRENGTH & CONDITIONING, MANLY
Servicing areaNorth Manly, New South Wales
10 WEEK PROGRAM - ONE on ONE TRAINING
Back by popular demand!
SYDNEY STRENGTH & CONDITIONING IS OFFERING A SPECIAL 10 WEEK PROGRAM,
TRAINING TWICE PER WEEK, ONE ON ONE.
BIOMECHANICAL ASSESSMENT AND NUTRITION/LIFESTYLE CONSULTATION.
WHAT YOU NEED TO MOBILISE, STRENGTHEN & STRETCH. CORRECT BODY IMBALANCES, DROP WEIGHT, GAIN STRENGTH. Training more than twice per week at a reduced cost.
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YOUR INDIVIDUALISED PROGRAM, HEADED BY EXERCISE PHYSIOLOGIST AND STRENGTH COACH, WILL INCLUDE NUTRITION AND MIND TECHNIQUES ALONG WITH YOUR PHYSICAL TRAINING TO FAST TRACK YOUR PROGRESS TOWARD YOUR GOALS. Our bodies, training levels and life situations are all so different.. therefore individual coaching is the most effective in getting you what you want.
LOSE 5-10KG IN THIS PROGRAM!
INITIAL PERSONAL ASSESSMENTS. CORRECT BODY IMBALANCES, DROP WEIGHT, GAIN STRENGTH.
THIS IS NOT BOOT CAMP TRAINING.
PRIVATE STUDIO IN NORTH MANLY. NO JOINING FEES. NO SPECTATORS.
ARE YOU A SURFER? Check out: https://docs.google.com/file/d/0BxNhiIOZmpPmWFA1WjlFWndCYjA/edit
Find Michelle's Fat Loss Article on Nine MSN : http://health.ninemsn.com.au/fitness/exercise/8223525/top-fat-burning-exercises
The aerobic exercise myth
Ever noticed the weights room is stereotypically the “male” section, the cardio machine and aerobics room is the “female” section?? When asked about this phenomenon, women always answer with; “I’ve heard I need to do lots of cardio to lose weight”, and “I don’t want to get bulky”.
Too much aerobic exercise, coupled with poor nutritional habits have been major contributors in the development of osteoporosis and rounded spines.
Initially, most people will have a small to moderate weight loss with aerobic exercise. Thereafter their bodies adapt, becoming more efficient and so fewer calories are burnt. So why are distance runners so skinny?? Lots of aerobic exercise stimulates the production of stress hormones (cortisol) which are catabolic in nature (they are tissue breakdown hormones). Your body perceives itself as under a stressful situation, and these hormones oppose the development of muscle mass, in fact with chronic exposure they breakdown muscle tissue, as well as other tissues including bone. Stress hormones also tell your body to hold onto the fat stores available, just in case that lion comes again and you’ll be running for days! The body is swept into a sympathetic (flight-or-fight) state, whereby blood is shunted away from the internal organs to the peripheral muscles in preparation for you to take action (fight or flee from danger). Chronic or long term exposure to these stress hormones compromises your tissue building and repair, digestion, production of vital hormones and many other parasympathetic functions which are essential for our survival. Disorders destined to develop are likely to include diabetes, osteoporosis, infertility, menstrual problems, digestive disorders, heart disorders and impaired immune function.
Intense short bouts of exercise or interval training, actually elevates the metabolism. Sprinters have the best bodies in the fitness industry, ripped muscles and hardly any body fat. A typical long distance runner will on average have a higher percent body fat than a sprinter. Aerobic exercise stimulates the metabolism up to 12 hours after exercise; high intensity resistance exercise stimulates the metabolism up to 48 hours (and in some cases up to 72 hours!).
Alternate aerobic with resistance training sessions to keep your body guessing, making it hard for the body to adapt. Use compound, free weight exercises requiring recruitment of stabiliser muscles, such as the squat or lunge.
For body fat, the major thing is look at your nutritional and lifestyle factors. Find a qualified practioner that can help determine how internally challenged your body is and how much exercise is safe and effective.
A note from Michelle:
My Training Philosophy
I believe that learning to perform traditional lifts with strict form, where biomechanics allow, such as the squat, deadlift, bench press, pull/row and military press are an integral part of any strength program. The training I choose to teach, however, depends on the client and of their goals. I also believe that a coach must respect individual biomechanical limitations and rate of progress (hence why I am not a great fan of large group training), teaching many variations of the complex lifts and changing the delivery where appropriate. Main lifts are accompanied by assistance lifts, supplementary exercises and all lifts are rotated frequently. Predominantly I train with barbells and other free weights, with minimal use of exercise machines, apart from those such as the reverse hyperextension, cable machines and those that I wouldn't really call a machine, some favourites which are the GHR, adjustable step-ups and 45 degree bench.
Where sports performance is of concern, additional exercises are chosen that can relate specifically to the sport’s main actions for a more direct strength/power carryover. I believe the direction of force that the athlete is required to produce in their sport is essential to train in the gym. Many single arm/leg, rotatory, cable, dumbell, resistance band, sled, harness, chain and other exercise forms can help achieve this in a sport-specific way. Explosive exercises such as olympic lifts, plyometrics, use of medicine balls and sprinting exercises are just some of those chosen to help develop the athlete’s competitive advantage, although care is taken not to overdo explosive training.
Where bodybuilding or fat loss is a major area of concern, rep ranges, sets, hypertrophy methods, target angles and overall volume, frequency and intensity are just some of those aspects manipulated within the client’s program design.
Where a client has been referred for rehabilitation, the starting point and exercise program personality will look very different again! However, I have found that it is not too long before these clients are brought to a point where performing something like the squat and deadlift is possible as joint stability and movement functionality is restored. I believe it is imperative to focus on relearning and developing fundamental movement patterns which require ideal levels of mobility, stability and strength.
I have been questioned on several occasions by clients on how I know what and when to change exercises the way I do, as I seem to tinker with their program on the fly based on how I believe they are responding to the program. Far too many times I see personal trainers or strength coaches disregarding the client’s verbal and non-verbal feedback and their inability to zone in to what is really going on for that client physically and psychologically within their working set. I believe this is important, to prevent injury and stick with the goals they are predominantly aiming for.
See you in the gym! ;) MD
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