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14/12/2021

Rationale(s) behind warm ups! Use your time effectively & enhance your performance & prevent injuries
➡️Here you’ve factors of a warm up on a fairly high level - I wanted to keep adding but a summary is a summary😃

Two points I want to bring up:
💎 By manipulating intensity, duration & recovery (of a warm up) short-term, intermediate and long-term performance can be targeted & enhanced
💎 If running low on time, focus on increasing body’s temperature while moving through needed movement patterns +ROMs

I’m happy to provide more details and/or support your performance, just drop a message! 🤩

27/10/2021

I have officially completed a MSc in Applied Exercise and Sport Physiology ! 🎓Here’s my dissertation research investigating acute neuromuscular responses to fast eccentric knee extensions (fatigue). Hard work pays off!🤩 I had excellent support from the lecturers and so valuable encouragement from my closed ones☺️

Eccentric exercises can be extremely valuable when programmed accordingly 💎 This covers both slow and fast!
#2021

31/08/2021

It was so nice to spend the long weekend at home! Family, friends, great food (brought back a lot of oat and rye bread!!) and just chilling 🌾💧🌞🧡 And guess what, this is the last week of data collection for my dissertation research. So let’s get it!

27/08/2021

Add this to your routine☑️
Deep lunge with rotations - thoracic spine rotations, hip flex and ext, extension of the toes, and body control
Pike push with rotations - rotation of the scapulas with stability/control, stimulation of the posterior chain, and body control

Additional point 🔈: Add elements to your training that challenge your normal positions and things that you enjoy

05/08/2021

An excellent movement combo for the upper body and total body control. Shoulder joints get nicely 360 work and scapulas (lower trapezius especially)
Combine this with the past 2 posts and you’ve a full body weight flow!🌊 Build the foundation first 🏛

11/06/2021

PART 2. Tuesday evening’s movement flow. I completed ~60sec x 3 after doing PART 1 (previous post). This is a long post, but make sure you read it to really know about active recovery OR it is movement conditioning?

💎I was fairly sore and had another workout scheduled for the next day so wanted to increase blood flow & at the same time, decompress + this just made me feel better, happier = psychological factor.

💎Your body will recover no matter what-evidence doesn’t support that active recovery benefits recovery from performance nor physiological standpoints ➡️However, exercising increases blood flow, which may help if you’re sore. It can increase the weekly minutes of aerobic exercise. It can support your mobility (ROMs+strength). Active recovery can improve coordination and techniques-movement conditioning. Psychological factors are also important.

To summarize, be active in a way that makes you happy between your heavy workout days. In addition, like, save and do PART 1 and 2😜

03/05/2021

A part of my warm up💎Movement flows can be an effective way to prime the body (physiological systems) for a workout. 5-10minutes targeting the areas you’ll be working on but also integrating the movement patterns/areas that are in demand for development.

Here I’m focusing on building from the ground up (the feet are the foundation of the pyramid) & challenging my single leg stability and hip rotations. Move better, feel better, optimize 🔥

27/02/2021

Spine movement through core exercises 💥 You’ll find the Saturday am foundational training session on the IGTV. Enjoy!

19/02/2021

Friday! We are about 24 hours away before my Saturday IG-live 30minutes session. X2 morning flows, 8.30(GMT)/10.30(EET). Will YOU join?!

01/02/2021

Covid19 and the lockdowns have definitely impacted on my routines. Keeping up with a solid sleep schedule and clocking in am workouts (which always give me an extra boost!) were challenging to keep up. Anyone else experienced this? 👀

For the new year one of my decision was to start Monday mornings with 30min of any kind of exercise before I jump into the day’s agenda🎆
So far that has been the needed game changer! I encourage you to make a decision and STAY ON IT. Keep it simple. Optimize YOU

#2021

10/01/2021

Big day tomorrow! A) My online coaching program starts. I’m very excited! It is a fun 4-week ground based movement program which you can still get into!🔥link in my bio

B)I’ll have my ‘first exam’ (I’ve already had some writing and stats assignments to do). The exam is about analyzing elite male basketball players’ test data and presenting that. I might put on my Nets gear that I got for Christmas 😜

To summarize, I’m very excited about tomorrow!
📸:

18/12/2020

IT’S HERE! Mun ensimmäinen verkkovalmennus on NYT myynnissä 🔥

Valmennus on 4 viikon setti sisältäen 3 kehonpainolla tehtävää treeniä viikossa. Aloitus on 11.1.2021 ja alustana toimii SYKE Tribe

Lisäinfot ja valmennus löytyy täältä ➡️ https://holvi.com/shop/BbMXC1/

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