Kristi Nodzio/Underneath Iron

Kristi Nodzio/Underneath Iron Motivation, Accountability, Work outs for gym or home, Delicious clean eating recipes, exercise tips, success stories and pictures, inspiration

18/12/2021

Giving my new toy a go....love love the slantboard ❤👌. Bullet proofing my body as I will be training till my end of days 💪🔥😘.

Felt flat today so I completely reprogrammed my session. Kept it short and to the point with LOW central nervous system fatigue.
2x3 push jerk
2x2 push jerk
3x8 narrow stance heel elevated back squats
3x5 wtd vertical jumps
4x8 toes elevated db rdls
4x5 strict hspu
3x30sec ea side plank

Thank you for the excellent customer service and brilliant built goods.👌🙌
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Look at this honeypot...finding the strength to pull this sled through my laughter 🤣😍💙💪
25/11/2021

Look at this honeypot...finding the strength to pull this sled through my laughter 🤣😍💙💪

16/09/2021

Squats. 💞 One of the greatest functional movements on the planet. (Sorry about the terrible filming). If there is one movement to learn well a squat is the one. 💪🙌🔥
My tips,👊
*💪as a squat starts from the ground up, find your best positioning with your feet first.

*💪learn to switch on deep inner core (transverse abdominus, pelvic floor), ribs down slightly and create intra abdominal pressure before you start loading a barbell. There are breathing drills you can do beforehand. NB: ANY NEW MUMS or any mum, DO NOT create intra abdominal pressure under any circumstances until you have seen a womens health physiotherapist first who are essentially 'your eyes on the inside' to assess your pelvic floor and abdominal separation. You could be doing big long term damage to your body and it will hit you hard someday 100%.

*💪think about ripping the floor apart with your feet,
*💪pull yourself down into the squat using hipflexors,
*💪once you reach depth we want to aim (this can be over time) full range where calf and hamstrings meet, deep squats are healthier for your knees, quarter squats may have too much shearing pressure into the patella. Drive hard up into the barbell using your hips.
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Still unsure of how to squat properly it pays to get a good personal trainer to guide you. 💪
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-HIPS-
A word of wisdom to people that 'squat regularly', which means putting hip muscles into external rotation & hip flexion under load, I have been including an excellent drill after my sets that balance out hips.
It's an -INTERNAL ROTATION PNF STRETCH. PNF- proprioceptive neuromuscular facilitation stretch. This method of stretch given to me by my physiotherapist has been a game changer and helped my hip imbalances. So grateful 🙏 to have come across this wonderful balancer. 🙌👌
As shown in 2nd vid, perform 3 sets × 5 breaths ea side giving around 5-7 %perceived exertion. Over time once the internal rotators are strengthened you could push exertion a little higher.

Nb: Any hip pains please get diagnosed by a qualified practitioner first 🙏 .

What's your favourite squat variety?

01/09/2021

Who loves a challenge? Aside from making you fully present, Airplanes are a brilliant activation drill for hip stabilizers, external rotators of hips like gluteus medius and switches on core. It is an opportunity to challenge balance and coordination patterns in different planes, and works feet, eyes, neck/ spine. (The second variation is way more challenging as you look up to your hand)...still trying to get better at this one😂. This is a great go to before squats or deadlifts. (See ya clams.) Throw this one in your training preparation and see the difference when you lift or move about. Or add it to your morning routine because its challenging, progressing to the head turn👌💪. Let me know how you go. 😘😘

14/08/2021

What I love about powerlifting is what it 'Brings'.
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Respect. For the weight on the barbell and for your body. I do not muck around when I touch a barbell.
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Presense. You must be where your feet are. The best lifts I have executed are the ones that are the most technically proficient and am 100% committed to the lift. Breathing must be on point, when you breathe consciously you are absolutely present.
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Patience. Self control, knowing when to move the weight. Getting as much tension as possible in the muscles and being ready in the mind too. This is something my coach .freestone and I are working on, taking my time in the set up. For some reason us mums like to rush things and get it done as fast as possible without batting an eyelid, but this philosophy isn't going to work in the lifting space.
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Connection. To barbell, to body, to breath, to psyche.
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Does this sound a little like yoga? 🤣
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If you value RESPECT, PRESENSE, PATIENCE, CONNECTION. Do yourself a favour, buy a barbell and start lifting.
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#.freestone

One of my favourite things to do is educate myself on things I am passionate about. And the fact is you don't know what ...
06/08/2021

One of my favourite things to do is educate myself on things I am passionate about. And the fact is you don't know what you don't know.

The first rule of ethics is "Do no harm". The more educated one is in their craft and not just book read, but life experiences count 100%, the better care one can give to their clients. Knowing your scope of practice and collaborating with other professionals is a big win to give and support your tribe. 💞

This basic course was intense, however gave me a greater understanding on mental health in pre and post natal mums. If you or know anyone who would like to expand their knowledge on pre and post natal health check out .org.au . Their content is excellent and up to date. 🙌❤


#.org.au

03/08/2021

6 weeks out till novice powerlifting competition. Wow, I am so excited. As any parent, recreational athlete over 40 years young knows, we may experience niggles along the journey. Part of training through this powerlifting cycle was nailing the rehabilitation of a muscular dysfunction, with the help of legend local physiotherapist and my coach .freestone. Thank you!!! I am so grateful and couldn't have done this without these two amazing professionals.
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Today I squatted some decent numbers after a long stint of doing light technical work which has been absolutely valuable to be where I am now.
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If something happens to your body that doesn't feel right, get help and work with your incredible machine(body) to achieve what you set out to do.
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# #.freestone

02/07/2021

Want to test your strength anywhere anytime...try an archer pushup aka one arm push up. This is my first crack at them. I am demonstrating the beginner version, that is with the supporting arm a little bent and wide feet. Advanced is straight support arm and feet together. Will get there with practice.

Trying out one arm assisted pullups too. Challenging movement and worth a try if you want some variety in your training regime.

It's good to throw in unilateral movements into your life to build a strong resilient body for a long time.
#.freestone # .

23/04/2021

105kg top set. Haven't hit in 100's with a 'deadlift' for years. Felt bloody good. Thank you for giving me the encouragement and the engine to get it. 🤗 Looking forward to seeing where we can go with our training. 🙏👌💪.
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23/04/2021

Eccentric and pause high bar squats. Hard AF. 'Time under tension' in any context is a tough fight, but it's all designed to make one tougher and stronger. This was my last set at 70kg.

#.freestone

MOBILITY.We all need it regardless of age to do everday tasks. It pains me when I see children not able to touch their t...
07/04/2021

MOBILITY.
We all need it regardless of age to do everday tasks. It pains me when I see children not able to touch their toes generally because of the inactivity in this day and age.

I remember as a kid we were always climbing trees, jumping fences, crawling through drains for adventure, chasing our mates and riding our pushy's everywhere as our means of transport. We did not sit still unless we were eating bags of lollies we bought from the local milk bar and yeah had to walk or ride to get there.

Now I'm Grateful that my body understands the importance of staying mobile because it keeps you 'feeling' youthful and free.
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Okay rant over. 🙊
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How to stay mobile...Move everyday, everywhere you can.
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Before doing more specific mobility which is basically getting some flexibility/movement into your joints, get your bloodflowing with some light steadystate cardiovascular work. 3-5 mins is enough for what we want to achieve.
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Here are some good foundation go to mobility pieces that I use with my clients and myself. (As pictured)
*some sort of hip flow
*some sort of thoracic rotation
*extension/flexion of spine (not shown)
*shoulder dislocates with a stick. (The wider the grip easier it is)
*overhead squat which is the ultimate test of mobility in the shoulders, hips and ankles.
Remember it's important to relax and breathe into each movement slowly and then just hang out in any stuck spots and then breathe into it even more. Perform 5-10 repetitions of each.
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Hope this helps. 🙌Would love to see you try some mobility and feel welcome to tag me. 👊

06/01/2021

If you want abs lift weights. I hardly do crunches and endless core work. I dont do pilates.

My abs are from weight lifting.

I try not to rely on a belt when lifting because I am essentially creating a belt with my abdominals.

This is why lifting heavy will help with your midline.

I follow a progressive strength program in addition to my cardiovascular training.

At the moment I am more focused on my fitness so this lift is not super heavy for me if I was in a pure strength cycle....however you can see effort shown in my face because prior to this, I did a 20 minute conditioning piece and I was a little fatigued here.

Please progress your lifts carefully, do not throw weights on the bar "just because" and ensure you always have good technique. 👌 Happy lifting...bring on those abs🙌💪

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