Does your shoulder pinch while doing push ups or in an overhead press?
MCTs: What is the hype over Medium Chain Triglycerides?
If the answer is yes, it’s more than likely down to your inability to control your shoulder blade.
If your shoulder blade shrugs up and forward and you then repeat this for hundreds and thousands of reps (at home, in the gym or at work or driving) then the shoulder may become impinged due to the shoulder being in a constant state of internal rotation.
High protein dish for those gainzzz
Medium Chain Triglycerides (MCTs) have been promoted to bodybuilders as a supplement to promote weight loss, and to endurance athletes as a supplement to enhance performance capacity. But is there scientific evidence to back either claim?
Fruit and Vegetables … what is the big deal?!
Brie, tomato and basil stuffed chicken … melted cheese goodness is always a winner!! The lean protein of the chicken balances the high fat content of the cheese.
Aromatic Coconut Crispy Cod (Serves 3)
“Eat your fruit and veg” is a phrase you have probably heard repeatedly since you were a kid … from your parents, in school, by your doctor, health advertisements. But why is it so important to eat enough fruit and vegetables?!
A sneak peek in a 1-2-1 ChalkFit session
Cod is a fantastic addition to any athlete’s diet. Not only is it a super lean protein source (over 20g protein and less than 1g fat, per 100g), it is also full of micronutrients that are super important for those training hard.
Part 3: Nutrition in a Busy Life
The “snatch” is one of the most complex of the Olympic Lifting movements. Having a 1-2-1 session can really help focus on YOUR weaknesses. Taking time away from a class or training alone and working with a PT can enable you to progress quicker and make sure you are safe in your movements.
Part 2: Nutrition in a Busy Life
We know from when we were speaking about breakfast that you want a combo of proteins, fats and carbohydrates to help maintain sustained energy. Awesome. But let’s think about something else … your gut brain.
New to our ChalkFit Personal Training team: Richard Turner
In the last blog, I highlighted some practical strategies to help you optimise your nutrition when life is hectic. Over the next few blogs I want to dive a little more into some of the science behind each meal of the day, and highlight some things you can think about as you make food choices through the day.
Part 1: I would eat better, but …
I am happy to introduce Rich (Dickie) to our team. Rich brings a wealth of expertise to our box. Popularity of ChalkFit Personal Training continues to grow and we are accepting new clients again.
We are experienced, creative, inquisitive and experts in our fields. Our workout space is unique. It is not a cosy place to train. There are no televisions, no machines, no comfortable spots to sit - and there are no mirrors. It is a space to sweat. For everyone.
Here are some practical strategies, backed by science, that you can implement even in a busy life to improve your nutrition. It might not make it ‘perfect’, but all movement in the right direction is progress and will help support long term health and performance. You work hard in the gym, don’t lose it at the table!!
Water in your body is like the oil in a car. It helps everything work properly – from helping carry things in the blood, to lubricating joints, removing waste, being the environment for your body’s chemical reactions … the list goes on!
Lower Back Pain and SIJ (sacroiliac joint) Dysfunction
In CrossFit we use the front squat, back squat and overhead squat time and time again, there are other variations but in this blog I will talk about these three squats, their differences and how the demands of each will influence your athletic performance in different ways.
Exercise is king. Nutrition is queen. Together you have a kingdom.
SIJ is a ligament that joins our pelvis together and can withstand some force but it can become "locked". Those with SIJ can often pin point the pain to generally one side of the back of the pelvis (usually around our pelvic "dimples") and will describe a tight band feeling around the lower backStretching, strengthening and massage can help release it.
ChalkFix Sports Massage by Coach Mel
In my first blog to you I talked about why the ‘right’ nutrition is important, and that what is ‘right’ is different for different people at different points in the life.
Why you need to squat
ChalkFix doors are now Open!!! Located just across from ChalkBox at Cricketts Farm Ightham, Coach Mel will be offering sports massages and injury consultations as well as taping services.
Metabolism, energy balance and body fat: All you need to know.
SOME REASONS WHY YOU MUST SQUAT:
It is a functional movement. It is natural and biomechanically safe.
Builds muscles in your entire body. It helps to develop your lower extremity muscle groups. But it also creates an anabolic stimulation which can trigger the release of testosterone and HGH (human growth hormone) which are the chemicals that help lean out and trigger muscle development throughout your body, not just your legs. Squatting is a foundation of any proper muscle-building routine.
Nutrition isn’t simple. Every single person is different and not one diet prescription is the same, especially in CrossFit. This is because of complex situations involving diet history, lifestyle, training and preferences. Richie, our nutritionist, understands this and is able to tailor a diet suitable for your specific needs. Want to find out more about metabolism, energy balance and body fat?