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Performance Personal Training

Simple Fitness Strategies

RUNNING INTO PAIN NOW YOU’RE A RUNNER?

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5 TIPS TO MANAGE OR PREVENT SHIN PAIN

One change I cannot help but notice when the gyms get locked down is the increased number of people walking and running out in the streets and local parks.  

It is fabulous to see so many people enjoying outdoor, active leisure time; but I find myself wondering how many have only just recently found their love of walking and running, what kind of gradual progression they applied to this new activity if any, and what are the effects on their body; both positive and negative?  

I know myself when I have only participated in running programs seasonally, along with the benefits of increased endorphins, energy, and endurance; occasionally if I have not tapered in correctly, the muscles in the front of my shin begin to hurt.  

This muscle is called the Tibialis Anterior and when pain strikes with every heel strike, it is a huge bummer and can make walking and running suddenly very unpleasant.  

Having experienced this myself, I would like to share some strategies to manage and even to prevent shin pain with walking and running.  

The first thing you must decipher is if the pain is simply caused by an overworked muscle or if you may have compartment syndrome. If you experience burning, numbness, tingling, pressure, and weakness in the affected limb. See your GP or Physiotherapist for more advice.  

Once you have concluded that your pain is just a tired Tib. Anterior muscle, consider taking the five following actions: 

  1. Rest: Try taking a few days (or as long as it takes) where you are not walking long distances, running, or jumping. If you must do some cardio training stick to low impact options such as bike riding, and elliptical or swimming; just until your muscles are recovered and pain free. Icing the site of inflammation will help at this point too.  
  1. Ease back in: When you start up again, make sure it is a gradually progression of time spent walking / running and a progression for how many days you do this activity.  
  1. Shoe choice: Ensure you have a shoe that is right for your foot and walking gait. The wrong shoe will change the way you walk and might cause the Tibialis Anterior muscle to do extra work that it is not used to. Worn out, old shoes should be replaced. If you are unsure about what footwear to choose, you could consult with a podiatrist.  
  1. Surface: Long distance walking and running on concrete can be stressful for your body. Choose a rubber or grassed surface instead where possible.  
  1. Strengthen and Stretch: Consider including some strength exercises for your Tibialis Anterior in your exercise program and stretch out your calf and hamstring muscles.  

NEED HELP STRENGTHENING? HERE ARE A FEW SUGGESTIONS

OR USE A BAND

Add these into your training, aim for 20 reps with good control x 2 sets. Or if your after something more tailored and specific to help you reach a new or existing running goal, we’re here to help. Contact us and book yourself a consultation with one of our team today.

5 B.S REASONS DAD’S TELL THEMSELVES WHY THEY CAN’T START TO EXERCISE

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By PPT Coach – Sean O’Shea

The thing is, I’m certain there are plenty of guys out there living their lives a little differently to how they thought when Dad-life began.

Dads who thought they’d be outside jumping on trampolines with the kids… Only to lack the energy to do it.

Dads who looked forward to beach holidays with the family… Only to feel too self-conscious to take their shirt off and truly enjoy themselves.

Dads who imagined they’d be a role model of health and fitness to their kids… but now they worry about the example they set.

There are reasons why people don’t start a training program, and some of them are incredibly valid. For many of the people I talk to, one of the most common reasons is the stories they tell themselves!

Below, I break down the top 5 things Dad’s tell themselves about why they can’t start exercise, and how to overcome them.

“I CAN’T DO AS MUCH AS I USED TO. I USED TO TRAIN 5 DAYS A WEEK! IF I CAN’T DO THAT, THERE’S NO WAY I’M GETTING THE RESULTS I WANT!”

Unless you’re training for the Olympics, the chances are for most average Joes and Janes, you can get great results lifting weights 2-3 x per week with some general activity thrown in there for health. If you can do more, great! But if you feel you can’t get results on less, you’re wrong!

Most of the time, the training program you would have done in the past was crappy or outdated as well.

Research has shown that if you’re hitting muscle groups a couple of times per week, training hard enough when we do and getting a decent amount of work in on each session, you’re most of the way there.

“I’M OLDER NOW! I’LL GET INJURED DOING THE THINGS I USED TO”

Who says you’re going to be doing what you used to?

A good training program is written for the individual as they present AT THE TIME, IT’S WRITTEN.

Used to be able to Squat 100kg for reps when you played football in your late teens?

Good for you! But you’re 40 now so it doesn’t really matter….

The reality is coming back after a long layoff is tough. Mentally, we’re always comparing what we could do with what we’re able to now. It can be deflating! The sooner you’re able to get past what you used to be able to do and start focusing on what you can do now (and celebrating it), the quicker you can expect to progress.

Mortgage broker and business owner Michaels’ goal has always been to ‘age gracefully’ and through the right approach has gotten strong in the process!

“I’VE SETTLED DOWN NOW. I’M COMFORTABLE”

Ok, that’s great. You might be comfortable with how you look and your physical abilities, but what about your health?

The thing is, for most people that come to us, sitting down makes up most of their day. Sure, you can go out and walk, but if you’re not lifting weights or at least doing some strenuous exercise a couple of times per week, you are on a slow downward slope of health and wellness. It’s never too late to start, but getting ahead of it before you have issues is a better approach.

Not to mention, most people who start training, improving their health and looking better start to feel better too. You’re telling me that you wouldn’t benefit from looking and feeling a little stronger? Get outta here!

“I’M PAST THAT! PEOPLE LIKE ME CAN’T GET RESULTS AS I USED TO IN THE GYM”

Sure, it’s hard work (never said it would be easy), but that doesn’t mean you’re past it. You’re going to have to do things a little differently due to things like availability to train and injuries, but that shouldn’t stop you.

Many think that their metabolism drops off as they get older, which is true, but most of this has to do with your lack of movement and activity. You will lose muscle as you age, but that number seems closer to 60 years old or more and even then, you can still gain muscle, lose fat and get results.

It’s never too late to start lifting but it’s always going to be too early to stop. While you might not be setting world records in your 40’s, you can still build plenty of muscle, lose fat and retain what you do have all the way into your 80’s if you do the right things and stay active along the way.

PROOF – Luke was busy in both family and business BUT still getting it done!

“I’VE NEVER ACTUALLY TRAINED IN THE GYM. I CAN’T START NOW!”

Aren’t you just the luckiest person reading this blog!

One of the best times in a lifter’s life is when they start. The progression you make when starting out in the gym, both strength and fitness, will be unlike any you ever experience again. ‘Newbie Gains’ are a real thing and will be there to spur you along, no matter your age.

In short, your first year or so of training, no matter your age or circumstance will be glorious!

I know this might all sound harsh and confronting, but there is a light at the end of the tunnel. The best part about it is that YOU can change your own story.

It’s never too late to start. It’s not about where you start, it’s about how you finish. You might not want to change, and that’s 100% fine as well, but if what I wrote up top resonates with you, DO SOMETHING ABOUT IT.

Need help and want to make a change? We’re here to help. Contact us and book yourself a consultation with one of our team today.

P.S. Want to know more? Score yourself a FREE copy of our PPT Guide to Good Health Ebook HERE

The Best Program for you? We’ve got it

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What is the best training program to build muscle?

What is the best training program to drop some body fat?

What is the best training program to gain strength?

Does the best training program for any of these even exist?

If you get out there and look around, you will see so many fitness influencers telling you that it does, in fact they’re trying to sell you on it. You know the ones, a standard cookie cutter program that will solve EVERYONE’s problem. 

Well we’ve got a different perspective when answering that question and it 100% puts you in the centre of it.

Everyone’s different – work, family, social life, eating habits, sleeping habits, stress levels, the lot. No two people are ever the same, so if you take that knowledge and apply it to training we’ve got a lot of differences to take into account, so how can there be one BEST program?

Enjoyable training

Instead we want to present to you a better approach on how to judge if a program is in fact the right one for you. To do this, lets look at its suitability! If it suits you, your goals and life, then you’re winning. 

Sound good? Great, then keep reading and we will share the 3 basic principles, to help you make this judgement. 

Principle #1 – REALISTIC

Is the training realistic for you? Think of everything that makes up your training program, exercise selection, intensity, frequency, duration, the lot. No point having the best program out there if it says you to train 5 days a week and you’re lucky to make 2 sessions

Principle #2 – ENJOYABLE

The peak training times for most are either before or after work. It’s their leisure time, their opportunity to unwind so this time should have an element of enjoyment otherwise you know what that means? It won’t get done! 

Principle #3 – FLEXIBLE

News flash, clients live in the real world with real demands. As coaches we’d love to hear that a client’s training is their number 1 priority, but we know that’s not true. While we go to a lot of time to think through and plan a client’s program, there needs to be some wiggle room for those moments when it might not go to plan. 

Now, if you’re to go back and revisit some of your most successful programs that got the best results, you’ll probably find that they tick all these boxes. Look to get more of this into your training and you’ll get where you want to be sooner!

NOTE: REF principles and concepts adapted from the The Muscle and Strength Pyramid – Training

Jaryd Pearson

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Following the birth my son, I came to realise that during my wife’s pregnancy I had packed on the kilos. Those extra kilos were causing lower back pain and I was feeling extra lethargic. 

Something needed to change, as a previous client of PPT it was an easy choice to return. PPT’s set up and equipment is exceptional!

Daniel’s training programs are tough and challenging (especially any program involving Bulgarian split squats), but he uses his wealth of expertise to guide you through each movement/exercise. After Daniel’s sessions I am spent, but I feel an overall sense of accomplishment for completing the session.

With the guidance and support from Daniel, I was able to develop strength, improve my posture, and lose centimetres and 10 kilos. My lower back pain has dissipated and my energy levels have improved. 

Daniel is an incredibly dedicated personal trainer; he takes the time and effort to ensure you get the best out of every session! 

It’s not just Jaryd who’s had success with alleviating back pain, click here and hear from SANTO

Amanda Lau

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Some big goals have been achieved by Amanda, – FAT LOSS is just one of them.

fat loss transformation

Amanda shares some of her experiences of training with The SQUAD as well as her goals, and how she has overcome the fear of lifting weights! Have a watch and if you want more information, get in touch with our team