Physio-Fitness is a way for you to work on your physical discomfort or injury under supervision of a professional .

After a personal consultation and assessment , the therapist will design and instruct a corrective exercise program for you.
During the Physio-Fitness classes, you will be able to exercise and get instant feed-back and answers to your questions.

This class is perfect for:

  • Posture correction (anybody with an office job)
  • (chronic) Low back/ hip / shoulder pain
  • When you have tried any sort of therapy except training
  • When you find it difficult to create the time to do your exercises at home
  • If you want to get started with fitness, but have some weak points to work on


    Currently, the class is on Monday 12- 1 PM.
  • Please note the maximum attendance is 4 pax per class (currently 3 attendees)
  • if you don’t require the full hour, coming in late or leaving early is fine
  • Class is only available when you have a program designed for you
  • Monthly Fee (1x pw basis) 60$
  • Drop- in 20$

You can go here to make an appointment for a (free) Assessment

January Kettlebell Program theme will be: SWINGS.

Also known as the “King of exercises”, a total body movement that works almost all muscles at the same time.

Burn fat and get strong at the same time 😉

Sign up now for the full cycle for 40$ (4x class)
Drop in: 15$

This is what you’ll learn:

– Swing
– Hand- 2 Hand Swing
– Swing Specific warm-up
– Clean
– Pendulum Swing
– Chop-n-pop
– Power plank (the most effective version of the plank)
– Breathing mechanics
– Challenging workouts that you can do anytime, anywhere.

*NEW* It’s now possible to RENT a Kettlebell so you can train during the month by yourself (20$ for the month, switch weight anytime). Availability is limited so do let me know!

EM sportscience released a video that broke down new research on running shoes so it’s time for an update on my -now- blog series on the topic.

After #1 and #2 , here’s a video that does a great job at explaining what current evidence is showing. Below you’ll find the bullet-points of the talk but if you have the time, I’d recommend watching it all (maybe during your next treadmill run?)

Injuries in running have not gone down over the last 10 years, despite shoe technology

No conclusions can be drawn by comparing former research to now since injuries have changed and runners changed.

Impact force peak doesn’t seem to be a causal factor in running injuries 

Most impact doesn’t happen on landing but later in stand phase. Which means cushioning the heel makes less sense than assumed.

There is no good evidence that loading rate (or faster running) leads to higher change of injury. 

There is no significant connection between anti pronation properties in shoes and injuries. Actually, it seems that sometimes pronation can be an advantage 

New suggested ways of looking at running injuries and shoes might be the “comfort filter” theory and the “preferred movement path” theory.

 

 

Week 2 Progress:

Weight : 82 KG

Fat % : 14% (-2 %)

Good:

  • Missed 0 Workouts ( Weights 3x, Bjj 2x, Boxing 1x)
  • Increased Weight on all lifts
  • Getting 7+ hours sleep daily
  • No drinking

Needs work:

  • Not eating enough, need more meals
  • Practice patience
  • Fat% still a bit high

Notes:

Everything moves too slow. Which I guess, is a good thing because if my clients are anything like me, they will struggle with this as well. It really helps to keep track of objective progress ( see stat page of 5×5 app ) and imagining what that progress will look like on the broader scale of things.

 

Progress on Big Lifts