Macciochi Fitness & Therapy

When performing the bent over row, it's so tempting to look up, especially if you are in front of a mirror! This can cause stress to the top of your spine. ⚠️So remember! Eyes 👀 down ⬇️.

This is why we do...⤵️🙌💪

On World Mental Health Day, don't forget exercise & movement is one of the most powerful, natural tools to boost our mental well-being. Benefits can include;
✅️ sleep better 🛌
✅️ connect with others 🤝
✅️ release your feel good hormones = feel happier 😃
✅️ manage stress & anxiety
✅️ improve self-esteem
Take time for you today..a class 🏋, walk 🚶‍♀️, run 🏃‍♂️, meditation 🧘‍♀️ ✨️, relaxation/stretching 😌, cycle 🚲, box 🥊, dance 💃🩰. The list is endless, but do what you fancy 😉!

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| COACHING CUE |

“Be the arrow, not the bow” - picked up from / inspired by

When?
Extension during kettlebell swings

What does this mean?
A common error with the kettlebell swing is to hyperextend the spine during the hip extension.

This simple phrase may help your athlete avoid this issue by imagining their body is an arrow, not a bow.

I hope you found this valuable. If so, or tag someone who needs to see it.

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Early doors for Lisa's PT. Great work with padwork combo's🥊, adductor strength 🦵 & Kettlebell flows. Working towards that London marathon goal! 💪🏃‍♀️. Next session up..Lynne! 💪

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First of my brides 👰‍♀ off to get wed, after a last session today! 💪🏋‍♀️ Carly you have trained so hard, keeping consistent with PT & classes, you will look stunning!👌 Huge congrats Mrs Bugs to be!🥳 💍🎩 I'll be seeing you on flip side, for getting Reception 💃🕺 ready!! 😏😘

An upcoming event can really focus your mind on a fitness goal. What do you have coming up? holiday?🏖, race🏃‍♀️? wedding🎩💍? Party?💃 If you get our appropriate guidance/knowledge to your goal, listen👂, learn 🧠, you can do it too! 🤜🤛

One of the best visuals & cue points👌 .

You get the hip hinge right, you can;
✅️ increase weight, ✅️ reduce injury risk & ✅️ make the deadlift effective.

Give this a try 😉.

One of the best 👌 when executed correctly & there are variations you can progress to.. 'Gorilla' KB rows, or double KB bent rows are just examples 👍.

In resistance training we can use multiple grip styles to get the most from our workout & to active different muscles💪🏋‍♂️. The main grips & some example moves:

*Neutral* - e.g. hammer curls
*Pronated* (or overhand grip) - e.g. deadlifts, wide bent rows, BB squats
*Supinated* (or underhand grip) - e.g. BB bent over rows, bicep curls
*Alternated grip* (one overhand, one underhand) - e.g. heavier deadlifts

Any age 👨‍🦰🧑‍🦳. Any gender 🧔‍♂️👱‍♀️. Any shape/size. Any fitness goal💪. Any fat loss goal ⚖️. Any sport 🚵‍♀️🚣‍♂️⛹️‍♂️🏌‍♀️🤽🏊‍♂️. Any well-being issues🧘‍♀️🧠. Everyone.

Go easy on you, even on days you don't achieve everything you wanted. It doesn't matter if you;

👣 didn't make your daily steps
🏋🚴‍♂️🧘‍♀️ only managed half a workout
😋 ate a little more than usual
🛌 took a rest day
🚶‍♀️🌿 Fancied a walk outside instead of your normal workout
🏋️‍♀️ lifted lighter weights

For overall health & well-being, balance, consistency & listening to your body is key 🔑.

Exercise places high demands on the body & whilst consistency is key, overtraining can lead to burnout & injury 😩.

👂Listen to your body & understand rest days are essential. A rest day could still incorporate a casual walk, bike ride, swim, or yoga 🧘‍♂️ etc. ⤵️

10km in the rain 🌧 , no Garmin (grrr...😠 waiting for the replacement), soaking wet, steamed up & wet glasses 🤓, but I'm back with my running buddy 🏃‍♀️🏃‍♂️& now we are done, I feel chuffed & lifted ☺.

➡️ What helps you with your mental health & well-being? Exercising is a strong & powerful tool to help 💪🧠.

👉 Don't forget the importance of exercise 🏋‍♀️🚴‍♂️🤸‍♀️🧘‍♀️🏌‍♀️🚣🏊‍♀️for the body parts you can't see 👀, like your skeletal structure & bones! 🦴 As we age, everyone needs to consider bone health & preventing (where we can) conditions like osteoporosis.

Putting the bones under stress, particularly with resistance/strength training, can increase bone density & preserve muscle.

So it's a staple for our training methods & has proven great results !👍 Get lifting folks....look after 'dem bones 💪 🏋️‍♂️🏋️‍♀️

How's your Monday going...? ☕ Coffee was much needed before a rainy 🌧 6.30am run 🏃‍♀️🏃‍♂️ today.

The banana 🍌 one got me 😯⤵️

Yea, I think we all been there!😩🤭 ⤵️.

But with consistency & correct form you can improve your planks!
✅Elbows under shoulders
✅try & keep hands flat on floor
✅draw in, brace & squeeze the tummy muscles & also squeeze the glutes 🍑.
✅keep a nice line from the back of your neck, right down to your heels.
✅try not to pike the butt in the air🙈
✅keep neck neutral! People tend to look up, but eyes down folks!
✅ then hold it!!

Set yourself a time goal & keep pushing the time ⏳up. It's a great thing to do as a team too!👩🏻‍🤝‍👩🏼 Always works well in our classes, or PT! 🤜🤛 👌

Holiday run to keep the training up!🏃‍♀️🏃‍♂️ Bournemouth to Sandbanks & back for my 10 miles, left Mr M to finish his additional 8 miles!😩 sooo different running by the sea, nice & flat too!🤭 it's hot🥵, so a tad rosy/toasted in the face now 😬. Afternoon on beach now ⛱☺.

Another "would you rather...!" So which one do you choose?!💁🏻‍♀️

➡️ Both are static (isometric) holds, where the muscle is contracting, even though you are not moving.

Benefits can include:
✅improved foundation strength & endurance; ✅stabilisation & resilience of your joints; ✅improved balance & posture; ✅mentally challenging- trying to hold that position builds a stronger mind🧠💪 & body connection!

So which one?? ....

Ohhh if we have to choose😦?!..got to be lunges! How about you?💁🏻‍♀️⬇️

The benefits of exercise reach further than aesthetics💪, or performance🏃🏋‍♀️🚴‍♂️🤸‍♀️🤽‍♂️, it can be a huge benefit for your mental wellbeing too🙌🧠.
✴Move more for mental health!✴

Making resistance training🏋‍♂️🏋‍♀️ part of your workout schedule has proven benefits:

✅ improved bone health & density☠🦴.
✅ maintain your muscle tissue💪.
✅ decrease risk of injury🤕.
✅ increased strength 💥.
✅ stronger ligaments & joints🦵🦶.

⚠️So start now!!💪 The earlier you build the foundations, the greater benefits you will reap as we age. See this⤵️😲

Body positivity 🙌❤
Health, fitness & overall wellbeing comes in all shapes & sizes.

We should celebrate what our bodies are capable of, what we can achieve through persistence & consistency & how you feel when your body & mind are strong! 🧠💪

If you need a reminder. ..🙌👇

Carpe diem folks 🌞🙌