No Regrets Personal Training, Massage Therapy & Metabolic Typing

One of the most overlooked and misunderstood areas of the body is the muscles of the feet. The feet are the only contact point between the body and serve critical role in providing a solid foundation for us to move in a standing position.

While most people easily recognize the need for strengthening the feet with any foot related problems like plantar fasciitis, Achilles injuries, bunions and various other foot injuries, many struggle to link weak feet to problems like knee pain, hip pain and back pain.

Anyone with injuries to their knees, hips or back will know how important the glutes are to correcting problems in these joints, but did you know the glutes are heavily reliant on what the feet are doing?

In this article, I will explain exactly how easily weak feet create problems up the entire kinetic chain and finding ways to improve foot stability can be a game changer to your overall stability and strength.

How Weak Feet Create Weak Glutes & Potential For Injury In one of my recent articles about core strength and spinal stability I discussed how important it is to use exercises to keep the core stable and stiff, as opposed to exercises that encourage motion and movement. You could say that the core is really “anti-movement” when it works at its bes

Happy Weekend!!

This morning we are sharing with you an article that contains an infograph showcasing 8 WAYS TO BOOST YOUR IMMUNITY.

Our bodies are very resilient and when given the right tools and attention it has remarkable abilities to heal itself and protect us from harm.

We must remember that our immune system is our first line of defence against infections, so the most effective method of preventing illness is support your immune system.

The foods we eat and other lifestyle factors are critical to the health of our immune function with nutrition arguably the most vital component in achieving this.

Enjoy the article:

https://www.noregretspt.com.au/index.php/resources/blog/43-2014/360-8-ways-to-boost-your-immune-system-infographic?fbclid=IwY2xjawEeaMVleHRuA2FlbQIxMQABHZjusP8Vb60E4rcZGMROSVCjJ0sw3jqBYUz8k9EJNiyZMN26ZARlUnFflg_aem_vsuSgv7q1Uw2uWjJ2YszuQ

8 Ways to BOOST Your Immune System Infographic Sometimes the simplest things can be the most effective and I have complete confidence that if you administer the things listed on this chart you will be in great shape to withstand any potential infection.Do You Need More Help?Make sure you get a copy of our detailed report below that featu

This is a quick video that looks at two exercises to correct a rotated pelvis. This is where you might see a pelvis in neutral with a slight anterior tilt on one side and a pelvis with a posterior tilt on the other side.

This is can cause a series of problems throughout the body and is very consistent with the lateral pelvic tilt problems that are common with hip and back pain.

The single leg stance is by far the best way to correct problems like this but it can be too hard to execute correctly for some people. This is where I may need to use bands as seen in this video to assist the person in finding the right position.

It is important to understand that this method is not trying to improve muscular strength as such but trying improve the correct stabilizing and righting reaction needed for efficient movement.

2 Exercises To Correct Rotated Lateral Pelvic Tilt ( Lateral Pelvic Tilt) This is a quick video that looks at two exercises to correct a rotated pelvis. This is where you might see a pelvis in neutral with a slight anterior tilt on...

There are many people who come to see us for help who possess great flexibility but lack joint stability and control of movements. On the flip side of this are others who have incredible stiffness but lack mobility. Finding ways to improve both of these essential skills is critical for improving their movement efficiency so they can achieve their goals with health and fitness.

In this video, we will share with you a workout I have used successfully with many people in the past. Not all of the exercises may relate to your specific needs so you can easily add or subtract exercises as you feel necessary.

While I am big believer in strength training and regularly say it is the hidden answer to many of the movement and muscular problems people suffer with today, I do recognize that many people improve their strength at the expense of their flexibility.

This is never a good idea. At first everything appears to be fine but over time the lack of mobility that creeps into various muscles and joints becomes a problem.

On the other side of this equations is that there are many people stretching too often and too aggressively believing more is flexibility is better. This potentially exposes their joints to instability and weakness that also can lead to problems over time.

Finding a balance between stability and mobility is essential to ensure you remain efficient and injury free with your movement.

10 Exercises That Improve Mobility & Stability At The Same Time There are many people who come to see me for help who possess great flexibility but lack joint stability and control of movements. On the flip side of this a...

When we develop back pain or neck pain we tend to look at the last thing we were doing and blame that for the reason of our pain. Many are aware of the dangers to the spine from lifting things poorly but what is not common knowledge is the damage to our spine and discs from sitting.

Compression of our discs is normal to some extent and happens all day due to Earth’s gravity. Most of these forces and motions are handled pretty well by the spine, and usually causes us no trouble. The spine is a strong, durable and yet flexible structure designed not only to transmit force but also allow a whole heap of movements in all planes of motion.

However, when the amount of these forces exceed the spine’s capability to withstand being squashed by various postures we repetitively adopt, or the dysfunctional way that we move, you will find pain is not far away. Bulging disc injuries are extremely common and affect people of all ages.

Sustaining a slouching or forward bending of your spine leads to overstretching and weakness of the posterior fibrocartilage (or annulus) of the spinal discs. Over time, this leads to poor disc integrity and displacement of the disc nucleus fluid posteriorly. This places your spinal joints and nerves under pain-causing pressure.

As the abdominal musculature become progressively shorter and tight from constant slouching, the following postural aberrations may be seen:
- Short and tight upper abdominal musculature
- Depressed sternum
- Forward head posture which increases the chance of neck pain and a shoulder injury not to mention the poor breathing resulting from this position
- Increased thoracic kyphosis, (a hump on the upper back)

It is not as simple to tell someone not to sit as there are so many occupations that this is a necessity. We have to become smarter with how we hold our body position and we MUST use exercise to combat the negative impact it places on us.

A great article to read with a ton of information about the damage from sitting and also the things you can do to combat it is in the link below:

https://www.noregretspt.com.au/index.php/resources/blog/43-2014/324-how-much-compression-on-your-spine-is-created-from-sitting?fbclid=IwZXh0bgNhZW0CMTAAAR0oMjwCmJkDD8acZRL58XVejdyXyGvLmdi-SS8OWXQBRcmXNs_Fj5UuTRk_aem_wdfQExhJPmQEk_E3YxfpZA

One of the most difficult movement patterns to improve or adjust is walking.

If a person has developed significant weakness within the gluteus maximus and the posterior sling they will be unable to generate the necessary hip extension needed to complete the gait cycle. To compensate for this, the body uses a reverse method of hip extension by using the lower back muscles (erector spinae) to extend the hip instead of the glutes.

To assist in this process the body will also increase activity in the contralateral latissimus dorsi and the hamstrings to assist with stabilisation of the leg during the single leg stance of walking. All of these compensations lead to more force being applied to the lumbar spine as it is compressed into extension. Over time this excessive force leads to the SIJ being crushed with high loads and eventual pain.

The exercises shown in this video provide some examples of how you could try to overcome this problem. There are obviously a lot of other thing you would need to do before this and also in combination so it may not be the best place to start, but it should give you some great ideas of things you need to explore.

4 Ways To Improve Glute Activation & Prevent Back Pain During Walking One of the most difficult movement patterns to improve or adjust is walking. A gait cycle is a sequence of events in walking or running, beginning when one f...

Without a doubt, eggs are one of the best foods you can include in your diet if you want to improve your overall health and fitness especially if you want to increase muscular strength.

They really are a "super-food" due to the multitude of health benefits they provide. Not only do eggs provide high quality protein, they also contain 11 vitamins and minerals, omega-3 fatty acids and antioxidants and eating these regularly are a great way to get your most of your daily nutrient requirements.

Most of the protein in an egg can be found in the egg white, while the yolk contains healthy fats, vitamins, minerals and antioxidants. Unfortunately, they have copped a bad rap over the years and we were mistakenly told to avoid eating them in fear of elevating cholesterol.

Apart from avoiding eating them altogether the other mistake many make when trying to incorporate into their diet is eating them the same way all the time. Eventually they get bored of eating them and their diet evolves to some other food that does not come close to the same nutritional power.

In the article in the link below we explain all the benefits of including eggs in your diet, and more importantly we provide you with 5 very simple recipes you can use to make every meal super tasty and healthy at the same time!

https://www.noregretspt.com.au/index.php/resources/blog/43-2014/355-the-truth-about-eggs-5-simple-recipes-to-improve-your-health?fbclid=IwZXh0bgNhZW0CMTAAAR0vpBNQl17nJOHyDbU5KVO3sjxjcq3k-m4OSGn1W3G9SLEAPfzQJhmtofg_aem_C8esT3mZWY4K-xnGYgDxPw

A lot of you may be wondering, are body-weight workouts enough for me to get stronger and see results? Many people underestimate the benefits body-weight exercises provide and limit their thinking to only one or two exercises, when there is literally hundreds of amazing varieties you could use.

The best thing about these exercises is you are not limited with time and you need no equipment meaning you can get a great workout in almost anywhere.

Other great benefits these provide include:
- They work the entire body as a whole with multiple joints all used at once, meaning it strengthens multiple areas
- They are a natural functional movement to perform relate perfectly to practical day to day tasks
- Body-weight exercises are often easier to learn and are generally safer.
- They are easy to progress by applying tempo changes and additional reps
- You require little space and can do these easily within your home

By far the biggest advantage that I see with these is their ability to improve stability of joints in the body.

The article in the link below gives you some great ideas of how to use body-weight training in your home:

https://www.noregretspt.com.au/index.php/resources/blog/43-2014/356-the-best-body-weight-workouts-to-improve-strength-fitness?fbclid=IwY2xjawEXpYhleHRuA2FlbQIxMAABHRKXOd0VyiLqhFI5U7gi3GHMcoukOZPUk3kV0cBKKlQ16V86kzJ2NZH3EA_aem_nWU3nKsMEXxl6fsxi_6hiw

Do you struggle with your energy levels and sometimes feel wired up whereas other times you feel extremely sluggish?

This usually means you are not balancing your blood sugars very well.

Over time this can lead to problems like type 2 diabetes that affects a massive part of the population.

While sugar is definitely a huge problem, it's the function of insulin resistance at your cell level that is the trouble, and there are many foods and other factors that can influence how this important hormone functions. The underlying problem in type 2 diabetes is improper insulin and leptin signalling. In type 2 diabetes, your pancreas is still producing some insulin, the problem is that there is usually too much being produced on a chronic basis, and as a result your pancreas is unable to recognize the insulin and use it properly.

The article in the link below provides you a detailed look at how you can restore your body back to normal or prevent problems before it becomes something big:

https://noregretspt.com.au/index.php/resources/blog/43-2014/390-when-it-comes-to-type-2-diabetes-prevention-is-always-better-than-a-cure?fbclid=IwZXh0bgNhZW0CMTAAAR3T5WJg0FosZ5rN6W7TtFYxEOWdwISjmryZT7uGZvI1PwTiQUS3ZAyGwR0_aem_pTqvujfy-8GKmInJoaRxfw

Your bones are in a constant state of renewal — new bone is made and old bone is broken down.

When you're young, your body makes new bone faster than it breaks down old bone and your bone mass increases.

After the early 20s this process slows, and most people reach their peak bone mass by age 30.

As people age, bone mass is lost faster than it's created. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.

Poor diets that are devoid of calcium and important vitamins and nutrients can also expose bones to weakness and speeding up the rate of which osteoporosis takes place.

Click on the link below for a detailed article all about improving bone density and preventing osteoporosis:

https://www.noregretspt.com.au/index.php/resources/blog/43-2014/492-what-are-the-critical-factors-you-need-to-know-for-improving-bone-density-preventing-osteoporosis

This is a quick educational video on Balance training.

For most people we see when they first come to the gym is often a very difficult task and for most even quite scary. This is especially true with older adults is needed now more than ever!

Senior Fitness classes are popping up everywhere as there is becoming more and more a need to improve mobility in function with the older population.

But balance and stability training is not just for old people! Sports and Rehabilitation this skill and type of training is critical for achieving success and improved performance or for getting out of pain.

The common theme to all of these areas is if they had spent a lot of time developing this skill earlier in life it would not be a problem later on! This does not mean we all have to start standing on swissballs or doing circus stunts.

Having a good understanding of what balance is needed for YOU is the key.

Why Balance Training Is So Important For Older Adults & Falls Prevention This is a quick educational video we shared this week that gives a summary of our detailed article about Balance Training you can read in the link below.http...

Here is the final product of my Low Carb Lasagne, so delicious and easy to make & a great way to get extra veggies into your diet, I omit the lasagne sheets for this one.

All you need is your bolognese sauce and veggies, I used zucchini, sweet potato and mushrooms.

In the past I have done this dish using different veggies, for example I have used cauliflower, eggplant and Brussels sprout in the past and they worked well too.

I hope you give this recipe a try 😊😊

This is a favourite exercise of ours at the moment.

Anyone who has suffered with a hip or back problem linked to a weakness with the glutes will know how hard it can be to get the gluteus maximus and gluteus medius to work together effectively. The glute max is very prone to weakness and the glute medius tends to do the exact opposite and overwork!

Many of the best exercises favour the glute medius and if it is worked excessively hard it can lead to severe back pain and tightness in the QL. This would be very common to those with sacroiliac joint pain or piriformis syndrome.

Using isolated exercises works to some extent but at some point you have to teach the body how to make these muscles interact with each other with integrated movement patterns. This can be very tricky to do and one way I find is quite useful is using the exercise featured in this video.

This is a regression of some of the complex single leg RDL or multi-joint exercises that have a heavy emphasis on weight shifting which is critical for improving gait.

This exercise works really well by applying a resistance band to combine two types of hip extension within a single movement. It is this movement that the glute medius usually tries to take over, but using the band on the second part of the movement helps to engage the glute maximus more effectively and therefor preventing the problem often associated with glute exercises.

How To Teach Glute Maximus & Glute Medius To Interact More Efficiently Anyone who has suffered with a hip or back problem linked to a weakness with the glutes will know how hard it can be to get the gluteus maximus and gluteus m...

This might not be everyone's choice of a smoothie or juice, but I do love my beetroot juices & have been enjoying one every couple of days lately, especially with extra fresh ginger.

Beetroots are delicous and versatile vegetable, they are packed with nutrients, they will help to keep you blood pressure in check, help to fight inflammation, aid in digestion, support brain health.

Juicing is a great way to get vegetables into your diet.

However, you need to be cautious with fruit juices, especially if you are over-weight or diabetic, as these foods have a high sugar and fructose content that can cause more problems.

The exception to this rule would be lemons and limes, which have virtually none of the offending sugar and fructose levels that cause most of the metabolic complications.

Also lemons and limes are amazing at eliminating the bitter taste of the dark, deep green leafy vegetables that provide most of the benefits of juicing, for example Kale.

I've also added for you an article on the Health Benefits of Juicing, click on the link below to read this:

https://www.noregretspt.com.au/index.php/resources/blog/43-2014/142-vegetable-juice-and-the-amazing-benefits-for-your-health?fbclid=IwZXh0bgNhZW0CMTAAAR2eXhPaz0NMTus615tCsMlLt5dRljjHIPD6MpBXnUa4fK8amMQmUuZzKYM_aem_eRalcYXyNmnuVQqV8t7jMg

Looking for a beautiful slow cooked dish, then look no further than this dish, SLOW COOKED SPANISH CHICKEN.

The video has all the ingredients that you will need and the method as well.

I serve this dish in a bowl with some guacamole, sour cream and cheese.

Enjoy.

SLOW COOKED SPANISH CHICKEN Looking for a beautiful slow cooked KETO friendly dish, then look no further than this dish, SLOW COOKED SPANISH CHICKEN.The video has all the ingredients th...

How much you weigh largely depends on the choices you make about food and how much physical activity you get. As you age, you tend to eat fewer calories mainly due to the amount of muscle you have decreases as you get older. Your muscle mass affects how many calories you need because muscle tissue burns calories, even at rest. Having less muscle decreases your calorie needs by decreasing your basal metabolic rate. Therefor it makes perfect sense to find ways to add muscle mass for more muscle equals a faster metabolism.

Many people do not realize that your body constantly burns calories, even when you're doing nothing. This resting metabolic rate is much higher in people with more muscle. Muscle uses about 3 times as many calories as fat per day just to sustain itself. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate.

However, it is not all about calories and energy expenditure. Our muscles have an important role in regulating our hormones. And while there are some benefits to the size of muscles and how you look the benefits of strength training are so much more than that.

Here is a just a short list of the various benefits of using a strength training program to add muscle.
- Muscle is the biggest influence on your metabolic rate. The more you have the faster your metabolism and the easier it is to lose weight
- Muscle regulates hormones and prevents disease like diabetes and cancer often caused from insulin resistance
- Muscle improves bone density and prevents bone fractures, osteoporosis, sarcopenia, and can even reverse arthritis.
- Muscle prevents injury and improves stability across all joints
- Muscle improves sporting performance by increasing speed and power.

Ejoy this mornings article on How To Improve Your Metabolic Rate:

https://www.noregretspt.com.au/index.php/resources/blog/43-2014/475-how-to-improve-your-metabolic-rate-lose-weight?fbclid=IwY2xjawETsotleHRuA2FlbQIxMAABHUGcMxgQwIRD23nGJupPyFhEDUh5l2Y2H4St7zcA-ZmFmr4o-Oiz4uMZ0g_aem_1yn481W4DRHwGzx0M1b9Lw

How to Improve Your Metabolic Rate & Lose Weight While most of us associate metabolism with weight loss it is a vital part of our body’s internal system to keep the body healthy and well balanced. Just like many other parts of the body our metabolism is quite complex and involved with many essential, everyday chemical reactions in order to k

With the rapid rise of heart health problems many people are looking for ways to improve their cholesterol levels and also blood circulation.

The heart beats about 2.5 billion times over the average lifetime, pushing millions of litres of blood to every part of the body. This steady flow carries with it oxygen, fuel, hormones, other compounds, and a host of essential cells. It also helps to remove the waste products of metabolism.

We all know how important the heart is for when the heart stops, essential functions fail, some almost instantly.

Sometimes we forget to appreciate that it is a part of our body that never stops. It runs 24-7, 365 days a year and as a result it requires fuel in the form of nutrition and exercise as well as maintenance in the form of rest and recovery.

Given the heart's never-ending workload, it can easily be brought down by a poor diet, lack of exercise, smoking, and illness caused by neglect to other parts of our body.

Enjoy today's video on 8 Foods To Help With Poor Blood Circulation:

8 Foods To Help With Poor Blood Circulation With the rapid rise of heart health problems many people are looking for ways to improve their cholesterol levels and also blood circulation. Over the past 2...

We tend to take for granted many of these systems and rarely consider the critical role they perform without ever shutting down, unless something goes wrong with our heart or lungs and then we are very aware. Many of these are part of our autonomic nervous system that regulates a variety of body process that takes place without conscious effort. This system is responsible for regulating involuntary body functions, such as heartbeat, blood flow, breathing, and digestion.

As these systems are designed to never shut down it means we must be extremely disciplined and educated about how to look after them. And this is where the value of eating quality nutrition, regularly exercising and getting enough rest comes in to play. As there is no immediate consequence to poor maintenance of these systems people get a bit lazy and cut corners with their job of looking after the body. There is no warning signal flashing to tell them they must change their destructive ways. It is only after years of abuse that the signal starts to appear and when you are at this stage it can be a long road back to normal.

To make sure you do not end up like this there are 8 key factors you need to look after to ensure these systems run efficiently.

Read this article to see what these are and how to look after them:

https://www.noregretspt.com.au/index.php/resources/blog/43-2014/439-to-build-a-strong-healthy-body-you-need-a-solid-foundation?fbclid=IwZXh0bgNhZW0CMTAAAR1nmbuBhbA48wihX6mQvCDwTIU5SJcl2S57E2xwM19MOOD854YFgtnhLnM_aem_1xSCoB7g4opKCpXfc2Mlbw

This is another video looking at some variations of cable exercises and this one looks at the single cable pull and how it can be used to develop not just the strength of the upper body but also the core and the glutes. These exercises are a actually a lot easier to get right than some of the anterior sling exercises but it still does mess with your coordination at first. Instead of going forwards with the anterior oblique sling this time you are moving backwards and using the posterior oblique sling.

The posterior sling is where the glute max of one hip works with the latissimus dorsi of the opposing side to create tension in the lower back region called the thoracolumbar fascia. The action of these muscles along with the fascial system is to prevent rotation of the pelvis when we walk and enable you to store energy to create more efficient movement. Most of the exercises that use this sling are pulling movements.

The first version is just stationary but the following variations move to a weight shift, a lunge, a single leg deadlift, and lastly a fast version of all of the above. To learn these effectively it is best to do this in the order that they are shown.

5 Single Arm Cable Pull Variations To Increase Core Strength & Movement Efficiency This is another video looking at some variations of cable exercises and this one looks at the single cable pull and how it can be used to develop not just th...