Move Smarter

17/08/2021

Increasing strength relies on 2 main factors: Overload and Variety

Both are very vague/ huge subject areas, but if you're neglecting one of these, you'll hit a plateau very soon

21/07/2021

A review looking into sarcopenia (age-related muscle loss) highlights the causes, as well as the current targets for drug therapies.

Bottom line seems to be that regular exercise and diet interventions were the most effective intervention available. Pharmaceutical interventions are being hindered, in part by the lack of defintions around sarcopenia, but also because they target only one factor of the disease.

Having your body work FOR you to:

💪 Regenerate your muscle tissue
👍 Optimise your hormones; and
👇 Reduce inflammation
..seems to tick all the boxes (and more!)

Sorry guys. I'll let you know when we find a drug that can replace a healthy exercise and diet regimen 🙃

Sarcopenia, or the decline of skeletal muscle tissue with age, is one of the most important causes of functional decline and loss of independence in older adults. The purpose of this article is to review the current definitions of sarcopenia, its potential ...

20/03/2021

Would love a day like this now, with Syndey about to experience 150mm of rain this Saturday alone!
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🚲 Awesome cycle route out of Sydney, taking in Ramsgate Beach, Kamay Botany National Park, Cape Solander and then Cronulla Beach.

18/11/2020

Here's the low-down on plant proteins and what they lack.

Some good advice here about how to cover your bases with vegan protein supplements!

Avoiding animal products doesn't have to mean missing out on a quick to-go protein shake or some extra fuel after your workout. Here are the 9 best vegan protein powders and their nutritional highlights.

27/10/2020

Few pieces of health advice have been more widely accepted than avoiding salt. But, salt is the main electrolyte our body needs.

23/10/2020

It was the high intensity aspect of the training which had the effect on memory and therefore dementia risk.

This study used a treadmill, but there's plenty of other ways to train with high intensity. Using simple exercises that you can execute with speed and repetition are useful - for example:

💥 Chair squats
💥 Ball throws
💥 Mountain climbers
💥 Dumbbell curl and press

Get creative!

Researchers at McMaster University who examine the impact of exercise on the brain have found that high-intensity workouts improve memory in older adults.

18/09/2020

LETTUCE LEAF TACOS... Experimenting with this as a low carb option for taco night.
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Pretty darn tasty, easier than trying to set your microwave to 15s and the stats are pretty appealing
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🥬 Cos Lettuce Leaf vs
🌮 Corn Torilla

CALORIES
🥬 5 kcal
🌮 41 kcal
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CARBS
🥬 0.9 g
🌮 8.5 g
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OTHER MICRONUTRIENTS
🥬 Good serving of Vitamins A, B6, K, C, folate and fiber
🌮 Some phosphorous and good amount of fiber
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❗QUICK NOTE ABOUT CARBS. They're not evil. They might be just the thing you need if you're hitting the intensive workouts
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If your goal is to reduce your intake of calories, try this out.
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This little swap might bring this type of meal from the cheat meal doghouse into a regular weeknight fiesta.
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If the corn tortilla is the best part of your taco night, keep it in. Don't let me ruin your life, hermano

12/08/2020

🤔 IF I DO A DIP IN THE WOODS AND NO ONE IS AROUND TO SEE IT… WILL I STILL GET SWOLE?
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Things aren’t perfect right now. But when were they ever?
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From talking to people every day, I see the narrative of: things aren’t ideal for me... so I’m going to stop trying.
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But a change can very very rarely be COMPLETELY negative.
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Training outside of gyms for example… yes the equipment isn’t as ideal, but what does it gives you:
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⚪ Outdoor exposure, when 90% of your time is spent inside your own home-office-kitchen-preschool?
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⚪ Some variety to your regular triceps-biceps-delts training split?
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⚪ Exposure to the elements and general toughen-the-f**k-upedness?
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I’m not saying things don’t suck, or that you should be somehow happy with your new lack of freedom.
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But I am saying there’s things that you can take from this and apply ongoing.
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Again, situations are rarely 100% negative.
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And by the way, carving out time to train has always been hard. I just don’t buy that it’s gone from being a 1 to being a 0.
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And a quick word about blame… it’s completely acceptable that you haven’t dealt with this whole situation perfectly.
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It’s not like we had a lesson at school about how to deal with a global pandemic. But if you spend 1 second blaming yourself, that’s still 1 second too long.
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06/08/2020

2KM ROW TIME
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I was challenged by a few mates to do this and I have felt noticeably more motivated to train.
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Don't underestimate the power of community. Even if you don't go to the same gym or even live in the same country, having some healthy peer pressure can be great!
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Even if you don't have people around you, use the exact same tool that you have in your hand right now to find online communities.
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Concept 2 have an online community with challenges, but also look at Strava, Zwift and Facebook for these.
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My goal is to get under 6:50 by the end of the month. Your goal is to find a rower and get your first time on the board.
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Go get it
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@ SCG Stadium Fitness Centre

05/08/2020

ITB syndrome not caused by friction over the knee.

The cause of this is still widely thought of as a tightness of the ITB, although in my opinion and the opinion of the authors of this study say that it comes from dysfunction of the hip muscles and control of the pelvis.

A large, quirky database of scientific sources about musculoskeletal pain, injury & treatment, constantly updated & annotated 1997–2018.