Exercise 101 - Enhance Your Life

POSTURE GAINS and REDUCED PAIN using methodologies.

1 year results with FP Human Foundations Practitioner

Before:

❌️ Poor weight distribution
❌️ Compressed lumbar
❌️ Hyperextended knees
❌️ Poor BioMechanics

After:

✅️ Better joint stacking
✅️ Improved core engagement
✅️ Better glute development
✅️ Improved knee joint articulation

Address the SYSTEM, not the symptoms.

What Causes Scapular Winging and Does It Matter? Scapular winging is a dysfunction involving the stabilizing muscles of the scapula resulting in imbalance and abnormal motion of the scapula. Ideally, the scapula should lay flat against the ribcage, whereas when they wing, they have a tendency to protrude. Although scapular winging isn’t necessar...

HEALTH IS THE GREATEST GIFT!

Let that special someone know you value their wellbeing and happiness.

Help them TAKE CHARGE of their health and break free from pain, pills and sickness.

Enquire NOW and enhance their life.

Prioritise your health, or make room for illnesses.

Which ZONE are you in?

Saturated fat is often labelled as the cause of heart disease and cancer.

People think if they eat too much fat they'll 'clog up their arteries' and their heart won't get enough blood.

If this was the case, the Inuits, Maasai and Indigenous Australians must have been dropping like flies with rampant heart disease. But, records show there was no heart disease in these communities before colonisation and Western food.

They also think we can't digest animal protein and it gets stuck in your colon rotting and causing cancer.

If this was the case Gastroenterologists like Dr. Pran Yoganathan would see rotting meat every time they did a colonoscopy. Pran has confirmed he's never seen a piece of steak in someone's colon but he has seen seeds, nuts and fiber.

So why have we been mislead to think something that has all the essential nutrients we need for life, all the fuel our brains and bodies need and is easily digestible is causing these horrible diseases?

As they say, follow the money.

The sugar and grain boards have been lobbying against meat and saturated fat for decades.

These organisations are extremely powerful as the mechanisation of their farming process coupled with artificial fertilisers means their products are extremely high margin and profitable.

They have the money to change people's minds and warp the truth through grants, propoganda and bribery.

The sad thing is, it has worked.

Over the past 100 years consumption of saturated fat per capita has fallen and rates of heart disease have risen sharply.

People have turned to highly processed vegetable oils as an alternative to saturated fat. These oils are made from the seeds of canola, sunflowers and rapeseed and have been proven to be the real cause of heart disease and cancer.

They are industrialised monocrops, cheap to produce with massive margins. A perfect companion to your meal of wheat, soy, corn and sugar...

If you care about the health of your loved ones you'll encourage them to eat healthy, natural saturated fats!

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Awesome post from
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USE IT OR LOSE IT - This picture (from a BBC programme on health & ageing) shows the muscle wastage of the thigh from 35-55-85 years old. The white in the middle is the femur, the red is the quads & hamstrings & then the white is subcutaneous fat.
Muscle strength is closely related to the absolute quantity of muscle mass, which is also reduced with aging. Between the ages of 40 and 50 years, we can lose 8% of our muscle mass; this loss accelerates to 15% per decade after age 75 years.
This decrease in muscle mass (sarcopenia) is thought to contribute to the development of functional limitations and disability in old age and potentially might explain part of the association between strength & mortality.
“Sarcopenia is the age-associated decline in muscle mass, strength, and quality that begins as early as the fourth decade of life and is a major contributor to poor health and disability in older adults.
The progressive loss of muscle mass and the concomitant decline in muscle strength (dynapenia) are associated with a large and diverse group of pathologies including type 2 diabetes mellitus (T2DM), cardiovascular disease (CVD), frailty and disability, increased risk of falls and fractures, loss of physical independence, cognitive decline and depression, lower quality of life, and all-cause mortality.
The etiology of this muscle loss is known to be multifactorial with reductions in activity levels and inappropriate nutrition playing central roles”
PMID: 33001410
Exercise training and proper nutrition can have dramatic effects on muscle mass and strength. An optimal intervention program may include an exercise-training schedule that incorporates both resistance and aerobic exercise with adequate intake of total calories and protein.
PMID: 15192443
Whether your goal is to build muscle, lose fat, improve your fitness or sports performance make sure you are doing some form of weights training, consistently, so you can age gracefully
There is no such thing as “too old to start” (Exercise at any age stimulates protein synthesis and increased muscle mass and strength) and there is no reason to ever stop

This 👌🏽

"What kind of shoe do you wear?"

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TRUTH: Not all feet work the same.

This means NOT ALL SHOES are appropriate for everyone.

The truth is that everything is connected and that the shape of your arch depends on how your hips are functioning.

That being said if you pick the wrong shoe you could be making your problems worse.

Become a Better Human

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"Do you do SIT-UPS?"
Please answer Y or N to help my page.

😡

A better question might be,

"Do you have BACK, NECK, or SHOULDER PAIN?"

The truth is that I don't think there are any "BAD" exercises more so appropriate versus inappropriate but "sit-ups" come just about as close as any exercise to getting that "BAD" exercise label.

Think about this for a second,

"When in life are you ever asking the muscles of you stomach to flex your spine and round your back?"

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For most this happens maybe once a day when they get out of their bed in the morning.

The reality is that in the "real-world" we never really consciously contract our abdominal muscles for movement. Our core muscle are considered "reaction muscles." In other words, they used primarily to control our spine and link our upper body when doing all movements but in particular when we are twisting, turning, shifting our bodyweight. If we don't have a core that is trained to help us absorb the forces of impact and translate them into movement, we are asking for problems.

Let's put an end to sit-ups and start something new by training our core while on our feet.

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Become a Better Human

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Abdominal Bloating: Causes, Symptoms & Solutions In this article, you will learn what abdominal bloating is and understand its major causes, how to identify foods and natural solutions.

This 👌🏽💯

In life there is a thing called progression. A process of continued improvement, starting from a basic level, breaking into a moderate level and then onto an advanced level.

We all understand this especially if you’ve ever been in a situation where you haven’t built skill in an area and had to go head to head against someone with skills in that area. It’s called getting ahead of yourself, and it seems that most seeking to attain physical health are oblivious to this concept.

If a 10 year old child decided he or she wanted to become president of the US would you vote for them? No because you understand that child had no life experience that would make them a great leader. The child has steps to take before it can begin to understand the intricacies of human life and learn how to lead people.

The same goes with addressing your physical health. Humans evolved to stand, walk, run and throw as their primary functions. What we are simply saying is that if your posture is not optimal, you can’t walk/run without having pains in your knees, hip and back or throw without pain in your elbow or shoulder, then you should probably reconsider skipping ahead to loading up your spine with weight and squatting. You may be causing more problems than you think if you go down this path.

The idea here is not to skip steps with your health. At FP we focus on putting one foot in front of the other. We help humans build solid foundations with their structures which gives them the opportunity for greater variability in their movement down the track. Don’t get ahead of yourself. Just sayin’.

This is interesting to me: Over 90% of what the incredible Hadza people in Tanzania eat comes from hunting and gathering around their camps…
And they are insanely healthy, vibrant, happy, and free from so many of the chronic illnesses that plague our society, such as diabetes, obesity, depression, and autoimmune illnesses.
Contrary to popular belief, they live as long as we do, with much greater health-spans…
And they are vital much later in life than western counterparts, climbing trees and hunting all day well into old age.
So I was interested to hear what they like to eat?
Answer: Meat, organs, and fat from the biggest animal they can hunt.
But also understanding how they prioritise food was so interesting and the findings are clear: the focus is on meat, always…
Animal foods first, then followed by honey and fruit, like berries, then a distant 4th would be tubers or roots, most of which are spit out because they are so fibrous…
They don’t even glance at a “vegetable”... 😆🥬
The Hadza live in a way that suggests that organs, meat, fruit, honey, and raw dairy work as a healthy lifestyle… and reminds me that those foods have been the MOST SOUGHT after foods by humans for millions of years.
Could this play a part in what allows their health to thrive. Thoughts? - thanks for your health advice always Paul Saladino, Carnivore Aurelius Liver King - I fear I may have got much of my nutrition understanding wrong in years gone by! 😔

📍Mount Kosciuszko 🏔

👣 Main Range

🧭 22.4km

⏳️ 8-10 hour walk (Completed in 6)

"A big shout out to my friend Tom Cruz from Exercise 101 - Enhance Your Life for being the best Personal Trainer I could ask for. We go way back to primary school, reunited through a quest for improved fitness. He has not only instilled in me a love for boxing, he has helped me push boundaries, build endurance and deal with aches and pains using effective preventative measures. Thank you for everything Tom, you're the best! I would recommend you to anyone!" - Sarah