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28/05/2020

Do you feel pain or tightness in your feet?
👣
We created shoes to protect us from cuts, scrapes or extreme temperatures but now a new problem has arise...
👞👠🥾
How do we protect ourselves from shoes?
🤔
Footwear has become damaging for our feet. Narrow, pointed, stiff have become the norm and it’s costing our foot health. 🤦🏽‍♀️
A solution:
1. Swap your actual shoes for a minimal shoe.
2. Try to walk barefoot as much as you can.
3. Try this exercises to release some tension and mobilize your feet joints.
A) Plantar Reset: Get a small ball hard enough to keep pressure. Mine is a lacrosse one.
Start with your inner arch rolling back and forward adding pressure that feels like “tolerable discomfort” 1’.
B)External arch back and forward for 1’.
C) Pin your heel on the floor and roll the ball from side to side.
Try this protocol 2 times per day 2 minutes per foot for two weeks and tell me how it goes! ✅
This week I decided to offer 5 more Free first sessions to help more people so if you’re interested comment this post or drop me a PM ! Don’t miss your chance 💪🏼

Functional Training Part 2 📝 How is everyone doing? I hope you have enjoyed the previous post about Functional Training...
30/04/2020

Functional Training Part 2 📝

How is everyone doing?
I hope you have enjoyed the previous post about Functional Training because today we will dive deeper into some concepts that will be absolutely usefull to identify which exercises are more functional than others and how you can benefit from them! 💡

We will start with some helpfull questions that will allow us to understand some concepts. 👩🏽‍🏫
Firstly, is there any sport (apart from rowing) that is played sitting?🤔
Well, we have our first clue here! We can make an exercise more Functional by standing in our feet! 🏌🏽‍♂️
Secondly, How many sports are played in a rigid enviroment where the stability is provided by an external source?
Not a single one! In this case we can asociate cable machines with external source of stabilization which is not so functional because in sport, the athlete is the one that needs to stabilize without any external help. ⛹🏽‍♂️
Lastly, How many times does a joint work isolated to perform a movement? The answer is zero. So we can say that a multiarticular movement will be more functional! 🏋🏻‍♂️
Now that we had stablished some concepts, BE PREPARED! In the next posts I will give you the tools to fix your Functional Patterns and Upgrade your Functional Training!🔥✅

If you want to know more, refer to “NEW FUNCTIONAL TRAINING FOR SPORTS” By Michael Boyle.

24/04/2020

How can I progress in my training at home?

Hey Friends! I know I have been very ghosty this last weeks but I am trying to put my life together as everyone is!

Today I wanted to discuss with you some ways in which you can upgrade your trainings and how to progress without the gym weights.

- Add more REPS. Well this is the most common one, and I mean common because It is the first variation that comes to our mind when we are comfortable with our current reps.
- Add more SETS. This is another option that you can include in your training but taking in account that in order to progress, you need to be very comfortable with your previous routine.
• Note: If you are going to play with this variables, the best way to do it is by adding more reps first and then adding one more set. Dont do everything at the same time. An example may be: Push ups 3 sets x 8 reps, then 3 sets x 10 reps, then 4 sets x 8 rep. Here you get to see how the total volumen keeps escalating every session.

- You can also play with the TEMPO in every exercise. This means that you can spend more time under tension in every rep that you perform. It can be done by PAUSES within the rep (Squat with a pause when I get down) or performing a SLOW ECCENTRIC which is slowing one portion of the movement (Pushup going down very slow) this will generate a lot of mechanical tension and create some damage which would help strenghtening the muscle as well.


- You can also reduce you REST between sets which will increase metabolic stress in the muscle and also make you fatigue quicker.

- Finally, you can also add a bit of a DEFICIT when performing the exercies. For example, starting a reverse lunge from a step, that will increase the range of motion and you will end up having more time under tension.

• Now that you have some more tools, you can stick to your current training without making up new movements and really track your progress!
If you really want results and keep a track on what youre doing, you NEED to have a plan, otherwise you will just end up doing random movements without making any sense!

24/04/2020

How can I progress in my training at home?

Hey Friends! I know I have been very ghosty this last weeks but I am trying to put my life together as everyone is!

Today I wanted to discuss with you some ways in which you can upgrade your trainings and how to progress without the gym weights.

- Add more REPS. Well this is the most common one, and I mean common because It is the first variation that comes to our mind when we are comfortable with our current reps.
- Add more SETS. This is another option that you can include in your training but taking in account that in order to progress, you need to be very comfortable with your previous routine.
• Note: If you are going to play with this variables, the best way to do it is by adding more reps first and then adding one more set. Dont do everything at the same time. An example may be: Push ups 3 sets x 8 reps, then 3 sets x 10 reps, then 4 sets x 8 rep. Here you get to see how the total volumen keeps escalating every session.

- You can also play with the TEMPO in every exercise. This means that you can spend more time under tension in every rep that you perform. It can be done by PAUSES within the rep (Squat with a pause when I get down) or performing a SLOW ECCENTRIC which is slowing one portion of the movement (Pushup going down very slow) this will generate a lot of mechanical tension and create some damage which would help strenghtening the muscle as well.

- You can also reduce you REST between sets which will increase metabolic stress in the muscle and also make you fatigue quicker.

- Finally, you can also add a bit of a DEFICIT when performing the exercies. For example, starting a reverse lunge from a step, that will increase the range of motion and you will end up having more time under tension.

• Now that you have some more tools, you can stick to your current training without making up new movements and really track your progress!
If you really want results and keep a track on what youre doing, you NEED to have a plan, otherwise you will just end up doing random movements without making any sense!

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