3 Key Weight Lifting exercises to include in your training

 

Kate Neudecker - Personal trainer BWW

  In this post I am going to share with you why weight training is so important for fat loss and functional fitness.In my opinion when it comes to functional fitness and aesthetic goals, nailing some of the main lifting techniques is key. These movements will not only help with the functionality of your day to day life (picking up heavy objects, children, having more energy) but will also help you build more muscle and have a leaner appearance. Often people tend to be scared of lifting weights for fear of getting bulky however to put on weight when resistance training you must be in a calorie surplus (consume more calories than you burn). Lifting weights will in fact increase your metabolism resulting in more muscle definition, fat loss and generally feeling awesome. I am not under rating cardio here for one second. Cardio should play a large part in your fitness regime as well. Your heart is a muscle too and cardiovascular health is incredibly important. However I find when it comes to the gym, a lot of us already have the cross trainer technique down! Compound movements are very important to include in your training (exercises that use multiple muscle groups). This is because they can get your heart rate up and stimulate muscle growth hormone. The more muscle we build the more calories we burn at rest equalling in a leaner appearance. Besides aesthetic goals the vast majority of research supports weight training as a very effective means to increase bone density.                

The Squat

1. Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.
           
2. Roll the shoulders back and down away from the ears. Note: Allowing the back to round will cause unnecessary stress on the lower back. It’s important to maintain a neutral spine throughout the movement.
   
3. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.
   
4. While your bum starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine. Once you are happy with the technique I highly recommend adding a light kettlebell held by the handle as the next step. After this use a high bar in the squat rack to perform a back bar squat.
       

The Deadlift

     

When starting this technique just use the bar to begin and no weight.
     
1. Place your shins close to the bar, but not right on the bar. Keep your shins around an inch from the bar and perform a hip hinge until your hands are around the barbell.
     
2. Make sure your chin is tucked, this will ensure you maintain a neutral spine.
     
3. Force your knees out against your arms, this will create torque at the hips.
     
4. Stand up straight holding the bar, do not over arch and overextend your back.
         

The Bench Press

     
1. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.
   
2. Hold the bar in the base of your palm with a full grip and straight wrists.
   
3. Take a big breath and rack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
     
4. Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical.
5. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top.
             
With all of these techniques start with your weight low to begin and work your way up.
 Feel free to contact me with how to use these in your workout or any questions.
                  by Kate Neudecker - Personal Trainer BWW 

Bench press

Hannah Moodie AMN Practitioner

Do you suffer from pain - a bad back perhaps, sciatica, aching neck and shoulders, or recovering from injury? Do you find it difficult to strengthen your core no matter how much you try? Do you suffer from scoliosis? Do you have a bad posture or issues with your gait? Do you struggle with insomnia, or travel so much your body clock is out of sync? These are some of the things that I treat as an AMN practitioner. What is Applied Movement Neurology? The AMN system incorporates functional neurology, functional biomechanics, functional and integrative medicine and quantum physics. The human body is a bioelectrical signalling system with the intra and extra cellular matrices being the structure and medium of body wide cell to cell communication, and our brain and nervous system reads and responds to this information. When we suffer, for example, an injury, the current travelling through the damaged tissues is increased in comparison to non-damaged tissues. This positive voltage triggers metabolic and neurological activity to heal the injury. Where this increased charge fails to normalise, the brain can struggle to read the signals correctly and dysfunction can occur.

What is pain ?

Pain is a complex topic and one that is still being extensively researched. It is experienced differently by everyone because ultimately it is the interpretation of sensory stimuli. The brain contains approximately 86 billion neurons, meaning the possible combination of connections between these neurons is almost infinite.

What exactly, from a neurobiological perspective, is pain?

Nociceptive Pain: the pain that is an early-warning physiological protective system, essential to detect and minimize contact with damaging or noxious stimuli. This is the pain we feel when touching something too hot, cold, or sharp for example. The neurobiological apparatus that generates nociceptive pain evolved from the capacity of even the most primitive of nervous systems to signal impending or actual tissue damage from environmental stimuli. Its protective role demands immediate attention and action, which occur by the withdrawal reflex it activates, the intrinsic unpleasantness of the sensation elicited, and the emotional anguish it engages. Nociceptive pain presents itself as something to avoid now, and when engaged, the system overrules most other neural functions. Inflammatory Pain: This pain is caused by activation of the immune system by tissue injury or infection - indeed, pain is one of the cardinal features of inflammation. It is also adaptive and protective. By heightening sensory sensitivity after unavoidable tissue damage, this pain assists in the healing of the injured body part by creating a situation that discourages physical contact and movement. Pain hypersensitivity, or tenderness, reduces further risk of damage and promotes recovery, as after a surgical wound or in an inflamed joint, where normally innocuous stimuli now elicit pain. Pathological Pain: Pain that is not protective, but maladaptive, resulting from abnormal functioning of the nervous system. This is not a symptom of some disorder but rather a disease state of the nervous system, it can occur after damage to the nervous system (neuropathic pain), but also in conditions in which there is no such damage or inflammation (dysfunctional pain). Conditions that evoke dysfunctional pain include fibromyalgia, irritable bowel syndrome, tension type headache, temporomandibular joint disease, and other syndromes in which there exists substantial pain but no noxious stimulus and no, or minimal, peripheral inflammatory pathology.

By analogy, if pain were a fire alarm, the nociceptive type would be activated appropriately only by the presence of intense heat, the inflammatory pain would be activated by warm temperatures, and pathological pain would be a false alarm caused by malfunction of the system itself. The net effect in all three cases is the sensation we call pain.

One thing that is true across the entire human race is that pain is a conscious experience. There can be an abundance of noxious stimuli within the system with no pain, but there can be no pain without conscious awareness. When someone wakes up with pain that wasn’t there the day before, they naturally look for rational reasons as to ‘what they did’ to create it. They don’t remember any impact, a particular injury or action so assume they must have slept funny! Truth be told, the day pain decides to make itself present may have more to do with what you haven’t dealt with, rather than anything you’ve done. If we fall over and hurt ourselves, pain is an acceptable outcome of apparent damage to the tissues. “My knee hurts because I tripped and slammed it onto the pavement.” The wound heals, your movement gradually returns to normal and that’s the end of the story. Pain that seemingly comes out of nowhere could possibly be linked to an old injury but has never actually cleared, or it recurs and perhaps has even become chronic and this type of pain is not so easily rationalised. At AMN, we currently believe that any pain complaint not related to impact injury or tissue damage can be classified as an effect of altered homeostasis. It is the conscious perception of sub-conscious, autonomic imbalances. Just as the proliferation of illness or disease can be gradual and develop in stages; strange, unexplained and often persistent pain complaints are the culmination of several systems miss-communicating. This kind of faulty communication can occur between any or all of the layers of the somatic nervous system (movement system), the visuomotor and vestibular (balance) systems, the enteric nervous system (gut and other viscera), endocrine system (hormones), immune (host defence system) and limbic system (emotional brain). No system in the entire brain and body works in isolation.

5 benifits of Barre classes with Kate Neudecker

With over 10 years experience in dance, Barre and ballet has been the foundation of my training, which has allowed me to be stronger more supple and have increased mobility in life. Here is why you should incorporate Barre into your week:
1. Makes you stronger – the isometric contractions that make up the bulk of barre class occur when the muscle tenses without changing length, one-inch movements help hold posture longer and benefit from continuously engaging the muscle.
2. It’s fun and upbeat – with the class incorporating dance, barre is fun whilst creating an enjoyable workout environment.
3. Increased Aerobic Capacity - Aerobic activity is a key factor in all round fitness, Barre exercises raise your heart rate and boost your metabolism, it focuses on the lower body helping you sculpt and become leaner.
4. Increased bone health – The more you attend Barre, the stronger your muscles will be. Constant tension placed on the muscles influence the bones to make them stronger too - the key to warding off osteoporosis.
5. Improves Flexibility – Ballet stretches play a major part of the session done at each interval, which elongate the muscles and help you achieve a long lean physique.
Make sure you book on to a Barre class soon to feel the benefits listed or alternatively get in contact with myself should you have any questions.
 

Kate Neudecker - Personal Trainer at BWW