Author Archives: B32 Athletics

The Coffee Sessions – (2) Thematic Training

Sit in on one of our off-the-cuff chats for conversational insights and perspectives on health, fitness and life. With Ross Blake & Joelle Collard.

In Session 2, over mineral water by the Shoalhaven River, we talk about Thematic Training. What it is, how it’s used and how to find your own theme.

Easy Immune Boosters for Winter

by Joelle Collard

If you’re anywhere near where I am right now you can certainly feel that (*ahem, in my best Sean Bean voice*)… Winter is coming.

Every year, I field questions on immune boosters and what-to-do’s when people fall ill with colds and flus. So this year, I’m jumping the gun, getting some info out there before I see the first frost kill off my plant-babies.

Firstly, I’d like it to be noted that you’ll get sick if you need to get sick. What the hell does this mean? It means that very often, we get sick right when we need to – when we need to slow down, take a break, take some time for self nurture, or when we need to fortify against something.

Your immune system is perfect. It is right where it needs to be, for you, at any given time. Allowing just the perfect degree of protection according to what you need to grow and expand into a better, more evolved human being. If that means putting you on your bum for a week to allow you to reflect and recharge, well, that may be just what happens. It may be a virus that instigates this, or it may be fatigue, emotional stress or some kind of life event. In any case, the first thing you can do to feel better is to acknowledge your immune system has served you, and feel into why it chose to put you on the couch with a doona to do so. Were you moving too fast? Not taking care of your own needs properly? Are you going through a phase of personal or spiritual development that requires a moment to take stock?

Investing in defence

Now, onto some things you can do to boost your armies pre-flu season.

1. Take time for self - you will always get sick when you’re body is crying out for a rest. Be pre-emptive, get some down-time before you fall down. Pre-empt the messages from your body.

2. Relax! Stress depletes immunity. As with number one, but extended to so many more things. Try 5 deep, conscious breaths every time you feel yourself getting wound up. Take pleasure and time in your meals, choice nourishment over dieting. Ensure you spend some time reconnecting with your Feminine, or your Masculine. Play, laugh, dance.

3. Consider these supplements:

  • Vitamin D
  • Garlic
  • Vitamin C
  • Probiotics
  • Miso

4. Keep your gut healthy - a large majority of your immune system resides in your gut. Imbalances in gut flora (known as dysbiosis) can well and truly impact your immune capacity. Check out your poo and pay attention to gut symptoms. If you’re feeling heavy after meals, churny or sour stomach, bloated, gassy, with runny stool or constipation, you may want to try a probiotic (at the least) and see a Health Coach to get things back on par.

5. Eat good quality, mainly whole foods, in meals balanced in protein, carbohydrate and fat. Hydrate. Stick with mostly fresh, organic, free-range, grass fed foods. Where eyou can, go for the foods seasonal to your area – they are likely to have a bunch of immune properties you need exactly for the time of year for where you are. Take advantage of how smart nature truly is.

Too late! Man down!

If you do happen to fall ill… aside from listening in to what your body is actually trying to communicate with you, consider the following tips to help ease symptoms and help your immune system come back online.

1. Gripp Heel - these little gems are homeopathic tabs you dissolve in your mouth that greatly aid in easing symptoms of colds and flu. Pick some up at a good health food shop or let us know and we’ll hook you up.

2. More water, less food – hydrate! It’s super important to keep your body’s fluids up as your little army fights against the immune attack. On this, consider dropping down your food consumption while you’re sick (you may actually find your appetite decreases naturally, anyway.) Your body has more important things to be working on than sending resources towards the digestion of foods. I’m not saying don’t eat at all (unless that’s the way your body is steering you), but consider eating less, and going for foods that are less resource-intensive to break down (think soups, mush and mashed veg.)

3. Vital Greens - a fruit & veg supplement can help give you some key nutrients derived from whole food, without actually having to spend resources on breaking down those foods. 1 tbs in water, up to 2 or 3 times a day.

4. Sunlight & fresh air - some vitamin D and fresh oxygen can really help stimulate some enzymatic processes in the body to help bolster the immune system. If you’re feeling up to it, a short, easy, walk may be just what you need. BONUS POINTS : If you have the chance to pop your bare feet on the grass and ground, do it. This will help immensely.

5. Chicken soup - Actually. Not only easy to digest and get in, there’s another reason chicken soup works so well for illness… it works just like a big, loving hug. Love puts us right into our parasympathetic nervous system – the side of the nervous system where your immune system gets to recover and strengthen. While you’re on it, find someone to give you some actual hugs… they’ll work a treat too!

Nothing like a big bowl of love to have you feeling better!

Nothing like a big bowl of love to have you feeling better!

Sensory Sunday

 

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Looking Glass by Benjamin Lebeau. A sensory overload that takes a look at a couple of hundreds of eyes so rapidly it contains a seizure warning! 

NEW EVENT! LADY BUSINESS – 26 April, 9am-12pm

The way we see ourselves, our body image, invariably leads to how we love ourselves, how we don’t love ourselves, how we feed ourselves & how we move through the world. Time to find an image of acceptance, joy & love for your body, as it is, as it looks… right now.

We’ll talk about how to get there.

- Joelle

REGISTER NOW

Lady Business 2014 Flyer copy

REGISTER NOW

[go to: Online Store > select: EVENT: Lady Business > follow the prompts]

*Current B32 clients who have an account with us, please contact Joelle to get your login & password details for online workshop registration (if you haven’t already received them.)

*If you’ve been sent login details this year, please use these to register for the workshop via our online store

5 Programming Tips for Healthy, Functional Shoulders

by Ross Blake

The glenohumeral joint (shoulder) is immensely complicated. It has many articulations of movement: flexion, extension, abduction, adduction, lateral rotation, medial rotation, transverse extension, transverse flexion, transverse abduction, transverse adduction.

Training design and movement execution must be given a lot of respect and consideration if this fragile joint is to last and remain functional.

Here are 5 tips for coaches designing training programs for healthy, functioning shoulders:

1. Assess scapulae control in an isolated fashion BEFORE deploying compound movements in a training plan. All too often folks are doing pressing and pulling movements before having the basics in place.

2. Scap stability exercises should be done 2-3 times per week as a minimum for new fitness goers. I know burpees and thrusters are fun, but there is a professional standard of care that should be implemented at some point.

3. Consider the placement of shoulder stability training. Very rarely should it be used before pushing, pulling or swinging based movements.

4. For Accessory work: keep rep ranges relatively high (12-15 reps). The smaller supporting muscles that make up the scapular plane need to be enduring enough to support the shoulder through extended bouts if exercise.

5. Doing the same pressing movement for more than 2 weeks causes the brachial nerve complex (nerves in the front of the shoulder) to shorten. Variation is key. Change movements from bench>;;dips>;;overhead press regularly. Additionally the use of natural movements like bear crawling, medicine ball passes and object carries (like rocks and logs) will allow the integration of the “classic” gym based movements.

If you’re unsure how to implement these tips or are currently experiencing shoulder problems our team is available for consultation – email us.

Ross

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Sensory Sunday

Many of us are locked into totally unconscious consumption, unawares or ignoring what goes on around us as we swallow our way through life. Do you know where your food comes from? When was the last time you slowed down, smelled your meal, looked at the colours? Perhaps it’s time to pay attention.

Movement & Making Babies

By Joelle Collard

I’ve consulted with numerous women in the recent past experiencing sex-steroid hormonal imbalances, fertility issues and navigating the pregnancy journey themselves. My clinical (and personal) experience on the topic in combination with several recent, rampant social media posts around heavily pregnant, heavily training women, and in seeing general fitness mags’ idea of what constitutes exercise during pregnancy, lead to this being the time for me to chip in my 2 cents on the topic of fertility, pregnancy and training.

I feel we need to look at some different angles.

Preg exercise

There are so many perspectives of both the should’s and shouldn’ts when it comes to exercise around fertility and pregnancy. There will be many folks who will disagree with my approach. That’s cool. If you’re a mum who trained hard all the way through your pregnancy and everything worked out great – that’s fantastic, but please allow other mums and mums-to-be to find their own way and to explore the possibility of other approaches to movement and their pregnancy. Never assume that what worked for you is best for someone else.

Ross & I are now just a couple of months away from meeting our little one. What a road of self-discovery and self-trust the journey of pregnancy has been for me! From the extreme fatigue of trimester one to the dizzying highs of feeling our little being move and interact with us on the outside, and all the figuring out of what I need that goes in between. I have learned so much about my body. I have experienced greater health and love for this amazing physical self than I every thought possible. That of course all goes into my lens on what I feel is a healthy approach to movement and making babies.

To be clear on the lens through which I write here, when I say “pregnancy” I include in there those who are trying to conceive as well. In both cases, pregnant or trying, my take is that what we’re after is the optimal emotional, mental, spiritual and physical state to promote healthy pregnancy. The movement required in both cases is similar, and so this article applies to both those trying to get pregnant and those already growing a small creature.

First, I will go over some of the bigger picture elements around exercise for fertility and pregnancy, then, just for guidance sake, I will give you an example of some sessions you can do safely throughout your pregnancy.

Movement vs exercise and training

The theme for optimal fertility state and pregnancy is NOURISHMENT. (I know I drop this word a lot, but it applies just as brilliantly to movement as it does to food!) By nourishment – we’re talking about movement as opposed to training and exercise as such. We’re talking about how to work with your body to encourage it to do what it’s born to do… create! The more we beat it into submission, the more it runs to its cave and more settles into its own survival priorities, withdrawing from the concern of spending spare resources on the creation of new life.

The short version is: the more stressed the body, the less it cares about reproduction, and the less successfully you’ll be able to do it. Choose movement that nourishes you – that adds more to you than it takes away. Training that trashes you (be that too high intensity, too long in duration, or simply something you don’t really resonate with but feel you have to do) will take away from you. Movement that sits right in line with what makes you feel good (in a content, clean, vital way – not in an “I’ve worked my ass off and I feel better for punishing myself” way) is the sweet spot we’re looking for.

Embrace, don’t punish.

Think: if every kind of exercise/movement burned the same amount of calories and delivered the exact same “scientific” benefits, what would you choose to do?

Do that.

Dropping into your body, and out of your head

One thing nourishing movement is great at is helping you to get in your body. To be embodied. This allows you to tap into the part of your nervous system that is ripe for reproduction. Incidentally, this side of the nervous system is also called your feminine brain. It works like a switch, opposite to the side that deals with your stress response. Punishing, intense movement, and an attitude of intense control places you square in your stress-related nervous system state – the masculine side of the brain, non-conducive with growing a tiny human.

Females get pregnant. Beyond some cheesy movie starring Arnie and Danny DeVito, I don’t know of any male who has managed this feat. This is just how it is. Pre-conception and pregnancy is an ideal (and absolutely necessary) time to step into your Feminine and that associated side of the nervous system. That means surrendering to what is, going with the flow, dancing, loving, nurturing, relaxing. These are the optimal states for baby-growin’.

Maintaining the status quo

The general consensus is that whatever you were doing prior to falling pregnant (i.e. whatever your body is adapted to) is OK to continue throughout pregnancy till you pop or your belly gets in the way. I get it, I do, but I feel there are some key types of movements that need to be further considered, regardless of whether you are well-adapted to them or not. There are bigger things at play with your body other than what you (as an individual) are used to doing pre-pregnancy.

Specific movements: things to avoid and consider

As a general rule (regardless of your experience in them), be VERY wary (as in avoid) anything that promotes heavy abdominal/core compression – e.g. heavy squatting, wall ball shots, thrusters, pull ups (seriously), sit ups. Ideally, avoid all the way through pregnancy, but especially post-first trimester. Try body weight alternatives and static core work (e.g. front leaning rests and alternate arm/leg super mans) instead.

Unstable, squishy sacroiliac joint & pelvis later in pregnancy (especially late 2nd and 3rd trimester) will mean you need to give greater considerations to movements like:

  • Standing/dynamic overhead pressing – try seated instead to allow a stable pelvis and lumbar spine while pressing. This will minimise any over-extension through the lower back.
  • Single leg work like lunges, russian step ups etc – you may be unable to hold optimal pelvic positioning to allow for appropriate recruitment of the glute med (in your butt.)

Tight thoracic spine (mid-upper back) due to weight changes in breasts (seriously). Strategic and guided foam rolling on the upper-mid back and lats to ease off some tension. (And get a bigger bra!)

Tight hips (flexors and entire area) – these will tighten to change the position of your pelvis to be more anterior in preparation for birth. Add in some additional mobility pieces to help loosen off the hip. Focus on:

  • Hip extension – couch stretch (hands on the deck), band-distracted hip extension.
  • TFL (tensor fasciae latae) This is the squishy bit just behind your hip. Lie on your side, with a hockey ball placed in the TFL area (bottom leg bent). Lie there till you feel a change in the muscle tension – you should feel it relax and any nervy stimulus ease off.
  • Work on the glute med – hockey ball in the upper butt muscle with knee bent and out to the side, pigeon pose with front knee elevated and/or bolster under the front of the back hip.

Beware flying barbells past your fetus – e.g. olympic lifting – snatches, cleans. Have you ever hit yourself in the face with a barbell? It hurts. Your baby won’t like it either.

Listen to your baby and your body:

Pregnancy is the ultimate version of body wisdom. Everyone jokes about pregnancy cravings, but they are a perfect mechanism by which to MAKE YOU PAY ATTENTION to what your body actually needs. There’s a reason when you’re pregnant that you absolutely have to have those olives with peanut butter, and why the thought of coffee repulses you. Pregnancy facilitates undeniable and un-silencable feedback about your nutrition needs. (Interestingly enough, this happens all the time, even when you aren’t pregnant, but your body gives you more of a choice when you aren’t trying to support another human!)

Movement is no different. Your body will give you exactly the feedback you need to guide your movement choices. If you’re tired, rest. Actually. If you’re out of breath quickly, rest. There’s no glory in pushing through a session your body is resisting. It’s not going to work for or with you and your baby. Just like if you have that repulsive *insert particular food aversion here* it’s going to come straight back up.

Pay attention. Give yourself permission to follow through what you innately know you need.

Movement sessions

If you’ve spent any time kicking around our facility or on our website, you’ll know our approach is much more in favour of individualised sessions, rather than templates. However, I feel this is an important area to contribute some example sessions for you to try on. These sessions can be repeated all the way through your pregnancy. Bear in mind it’s up to you to listen to your body and modify your movement accordingly. Please look at getting at least two full rest days per week (if not more) and pick and choose these sessions as you feel appropriate (see above about listening to your body.)

Session 1:
3-4 sets @ 75-80% effort:
15 controlled-pace bodyweight squats*
10 ring rows
30 sec bear crawl (if early in pregnancy) OR front leaning rest (if mid pregnancy) OR 30sec alternating cat/cow yoga postures (if later in pregnancy or you have pulling through the belly)
1 min air dyne or exercise bike @ 75-80% effort **
Rest 90sec between sets
+
Spend 5-10min stretching your hips out (see above)

*or light goblet squats if early in pregnancy
** drop back effort level if you’re getting easily/quickly out of breath

Session 2:
10- 15min barefoot walk on the grass
+
Swim – 15-20min easy – any stroke and mix in some water walking (all directions – sideways, backwards, forwards)
(rest as needed during the swim)
+
10-15 lie in the sun (left side) & hip stretching (see above)

Session 3:
Put on some music you love at home. Dance with your partner, connect with them.

Session 4:
3-4 sets:
12 KB deadlifts; rest 30-60sec
12 Seated DB overhead press @ 3010; rest 30-60sec
30sec* isometric squat hold or wall sit; rest 30-60 sec
Rest as needed between sets.
+
25-30 kneeling alternate arm/leg super mans per side. Feel out the rest you need in between reps and sets.
+
Spend 5-10min stretching your hips out (see above)

*increment to 45sec and even 1min if you feel strong here

Session 5:
Walk 20-30min outdoors
>> Include a 10min (at least) meditation during the middle or end of your walk. Check out a guided pregnancy meditation on iTunes.
Listen to some calming music or go unplugged during your walk. No high tech/ampy music.
+
Spend 5-10min stretching your hips out (see above)

Session 6:
Pre-natal yoga class. These are great for some additional education and “women’s business” around pregnancy and birth. These can also be a good way to meet more health-oriented mamas.

Bigger than you:

If you’re still hell bent on hard, punishing training, but really keen on becoming pregnant or you already are pregnant I urge you to ask one question… Why? Actually let’s make it two questions… What’s important?

There’s so much pressure on mums to have it all together – to get back their pre-baby bodies (or even get “better” bodies than that!), to maintain some high level of fitness (whatever that means), to even just maintain some level of appearances by being “that woman” who trained all the way through her pregnancy.

I urge you to try and transcend these things, or more importantly, to go inward and really tap into your body during this time. You may never be pregnant again. Don’t go through it by denying the natural experience and physical changes that are pregnancy and the nourishment of new life. This is an amazing privilege. Don’t miss out on that experience in favour of beating yourself up to maintain some external facade or body image you hold in your mind.

I am not saying movement is not important in pregnancy. At all. I think it’s vital. But I believe in the kind of movement that allows you to prepare yourself for birth (not for war!). The kind of movement that allows true love of your body. That allows you to honour it and what it’s about to do (what could be more amazing than bringing a new person into life?)

Let your body be what it needs to be and do what it needs to do to allow the healthiest growth for bubs and the easiest birth possible.

The 5 P’s of Nourishment

by Joelle Collard

What is nourishment?

We all default far too quickly to thinking (and believing) that nourishment lies solely with what you put in your mouth. That it is defined by the unique combination of macronutrients that sit on your plate.

But nourishment by definition includes the “substances necessary for growth, health and good condition”. That means more than physical growth, health and good condition. We can extend the definition to the growth, health and good condition of the mind and soul as well.

The fact of the matter is: nourishment is far more than what you put on your plate, on your fork and in your mouth. Nourishment is about all the elements – food, life, love – that provide you the opportunity for growth. Specific to eating, nourishment is about who’s around when you do eat, what context and environment you do it in, and what kind of eating personality you’re bringing to the table.

Eating without regard of these factors means you’re likely missing out of the deeper things you need to grow, expand and be content.

We have plenty to say on how you might go about finding the right kinds of food for you. We may even have a bit to say about the finer details of quantity. But here I want to talk about the 5 P’s of eating that will help you to derive much more from the food on your plate than simply protein, carbohydrate and fat.

Pleasure
Do not doubt the element of pleasure when it comes to metabolism and deriving the maximum nutrient value from your foods. To create and experience the pleasure of the eating experience is to switch on your metabolic machinery. The experience of feeling and tasting every bite that touches your tongue sets your physiology up for absorption mode. It allows your system to switch on the machinery necessary to digest and assimilate all the goodness from what you’re inputting. Pleasure also draws us into our bodies, enabling us to feel the signals and feedback that lets us know when we’re satisfied and fully nourished.

Try putting on some amazing music while you eat, having a really nice glass of wine (if that’s your thing), and really making your meal an experience – make sure it smells, looks and tastes phenomenal.

Participate
Participating is about eating when you’re eating. It’s about being in the experience of eating, not distracted anywhere else. When you’re eating, you need to be eating, not surfing the internet, not writing that report that’s due, not emailing your friends.

Eating needs to be viewed as more than just something that needs to be ticked off your list and gotten out of the way so you can pursue the next thing. It needs to be viewed as its own, dedicated moment to immerse, slow down, and reconnect with your body.

Try allowing a dedicated period of time for every meal and snack. Create a buffer around eating where you can sit and be present with your body before and after meals.

People
Humans are social, emotional creatures. Who doesn’t love a meal out with friends? Or the home cooking of your parents and the way your family always sits around the table together, sharing stories? Perhaps for you it’s a barbecue in the backyard or Japanese takeaway on the floor at home. The social rituals of eating are a hugely powerful thing – no matter what the flavour of your experience is.

The people you have around you and their immersion in the eating experience affects your eating experience. In turn, we all affect each other metabolically.

Consider your social environment when you eat. Invite friends over for dinner, or head out for breakfast or a smoothie with someone you’d love to chat to and connect with. Pay attention to how the food tastes and how fulfilled you are after these eating instances.

Pause
Many people eat way too quickly. Too quickly to event taste what they put in their mouths, let alone derive pleasure from it, or to even notice who’s around them when they eat. If this is you, you gotta slow down!

Eating at pace means we’re eating in a physiological state of stress. When in that state, you’re ability to digest and absorb nutrients is significantly impaired. Stress means threat, and threat means run or fight. Stress doesn’t mean spend a bunch of life-preserving energy and necessary blood flow breaking down that steak you just shoved into your gut.

Try slowing down! Take three deep breaths before you begin your meal, then another three deep breaths whenever you think about it during your meal. Put your fork down between every mouthful, and always aim to be the last to finish at the table.

Pay attention
Your body is giving you feedback all the time about what it needs and how much. And what it needs changes all the time - don’t think that because you figured out some magic macronutrient ratio or combination of foods one month it will still work for you next month… we’re way too clever and adaptable for that!

Paying attention to your body wisdom – the “I’m full”, “I really need some protein”, “give me water”, “rest, dammit!” signals are a perfect way to figure out the best approach to nourish your body in any given moment. Listen in.

Want to know more? Check out our upcoming seminar, Functional Nutrition Wisdom, 15 March.

B32 Team breakfast at the Coast... company makes a difference!

B32 Team breakfast at the Coast… great company makes a difference!

EVENT: Functional Nutrition Wisdom

REGISTER NOW

Functional Nutrition Wisdom 2014 Flyer

REGISTER NOW

[go to: Online Store > select: Functional Nutrition Wisdom> follow the prompts]

*Current B32 clients who have an account with us, please contact Joelle to get your login & password details for online workshop registration (if you haven’t already received them.)

*If you’ve been sent login details in the past 12 months, please use these to register for the workshop via our online store

Shoulder rehab: the journey back to full function

by Amber Nomchong

Liz Rivard came to B32 with one shoulder in recovery from a reconstruction and the other shoulder booked in for surgery the following fortnight. Looking for something different from what she had been doing, Liz needed a new approach. She had realised that the way she had been training was no longer serving her, and in fact that it may have been damaging her. Liz came to us with a preparedness to try something new. She was open to a new way of training… but first she was intending to surgically fix that other pesky shoulder.

Upon assessing Liz’s shoulder function, Ross and I felt she could benefit from some targeted strength and mobility development of both shoulders and that this kind of approach could in fact save Liz from surgery on the second shoulder.

Ross and I approached Liz to discuss our proposal that she postpone her surgery, which had been scheduled for the following week. Liz had chosen the surgery path for one shoulder, she had booked the second and she was all set to go. She had plans in place and had already made a considered decision (and investment) as to which direction to go. This was the moment where Liz could have chosen to be closed to an alternate approach but instead Liz chose to be open-minded, she considered the completely different path Ross and I suggested, and she chose to suck it and see.

“I was soooo disappointed with myself/my shoulder. Nothing seemed to fill the void” Liz said. “I met these beautiful people who said “you can’t always fix something with surgery- come on a journey with us and let us see what we can do together. You don’t have to do it alone!””

Liz’s shoulder dysfunction:
After a detailed physiology assessment, we discovered forwardly rotated scapula, caused by two things:

Liz working on her external shoulder rotators to build stability and integrity.

Liz working on her external shoulder rotators to build stability and integrity.

1. The smaller intrinsic stabilising muscles of the shoulders were not functioning as they should; and
2. Due to the stabiliser dysfunction, the larger, prime mover muscles were working inefficiently (i.e. the big muscles were trying to do the work of the smaller muscles as well as their own job.) Whenever the prime muscles moved, it created wear and tear, adhesions, undue stiffness and the lock down of related tissues.

Over time, the stress on the shoulder due to the above contributing factors began to cause damage to the shoulder capsule itself, creating what looked like the need for surgical intervention.

Regardless of whether Liz chose to undertake surgery on her shoulder or not, some work would have needed to be done to rectify these functional issues to prevent the problem from recurring in the future. We chose to do this work on the front end, with the knowledge that we may actually negate the need for surgery at all.

This is akin to the idea that when we simply treat the symptom itself (the shoulder pain) without investigating the causative factors, we very often see the same symptoms show up again –differing sometimes by magnitude or area of the body. By investigating and rectifying the root, underlying cause, we can more often than not remove not only the symptoms but also prevent them from returning in the future.

After consulting with her surgeon, he agreed Liz should go ahead with our non-surgical approach.

Our approach to shoulder rehab, sans surgery:
The approach to Liz’s shoulder rehab consisted of a blend of:

  • Fascial health restoration via pin and stretch techniques, massage, trigger point therapy, Graston technique and Gua Sha work;
  • Structural balance development – re-establishing the capability of the scapula stabiliser (smaller, more subtle) muscles via personalised supplementary exercises; and
  • Planned and strategic progression to movements involving upward scapula rotation (e.g. seated behind the neck press); and
  • Eventual inclusion of more natural movements allowing enhancement of shoulder reflexes, like wall walks, bear crawls and throwing.

LizRivard Wall walkAlongside her shoulder rehabilitation, Liz was engaged in a fully integrated, balanced training program involving strength work (which, when targeted can effectively induce and enhance healing in other areas of the body) and energy system training.

Four months later, Liz’s surgery is still off the cards. She has restored scapular stability, the health of the tissue in both shoulders are steadily building and her mobility is increasing. She can now perform movements and has function she previously thought not possible without surgical intervention. (Check out her wall walks!)

Along the road Liz kept an open mind to other holistic approaches to her health. She engaged in our Integrative Health Coaching stream embraced the role of her gut and its impact on her training, the importance of hormonal balance and mental perspective for overall health and healing. In conversations within her training sessions, I challenged Liz around not just her training, but also her approach to life. Challenges she accepted and embraced. She shifted, she grew.

In Liz’s words:

“The team at B32 have reminded me it all starts with optimal wellbeing. Who are you? Who do you want to be? For goodness sake, just slow down and listen to yourself! No pretensions. I am now calmer with all those people who used to stress me out. I deal with my baggage not theirs… My key lesson has been to remember to relax, listen to your body and ….chill.”

It was not all butterflies and rainbows for Liz. She was challenged, she struggled, but ultimately she chose to see what happened. Liz remarks:

 “I found many of the concepts challenging. Slowing down was really difficult for me. Being in the fitness industry there is a huge expectation (from within the industry) to always be amazing and exceptional. We are just like everyone else, everyone who struggles with everyday life.”

It has been amazing to watch Liz transform, not only mechanically but as a person. Liz has a comfortable glow about her now and she continues to be open to new approaches even when they are very challenging to her. I am looking forward to seeing Liz’s journey unfold and how her openness will continue to reveal new ways of being for her.

“With the addition of B32 to my life I have found a balance. No one has all the answers but to surround yourself with likeminded, honest and very direct people is a positive step.”

Liz’s openness has worked for her. She is looking onwards and outwards.

“Wow! Look out. I have decided, (with knowledgeable guidance from Amber), to take it one step at a time and really enjoy what I’m doing now. Power lifting here I come! Then look out Olympic lifting.”

** If you’re interested in getting some help with your own rebuild, or our Intensive Personal Training service, flick us a line here. 

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