January 2010

Jan 2010

19

Foam Rolling & Dynamic Stretching

by Lia Halsall

So here it is, my pre-training & post-training as promised. It’s split up into two categories, upper and lower body. To do all these I use a combination of a physio roller, tennis ball and a resistance band. The resources I used I had previously posted about here. If you have any questions you’d like answered in reference to this, ask away.

LOWER BODY

Pre-Training Foam Rolling Warm-Up
✭ IT Band/Tensor Fasciae Latae
✭ Quads
✭ Hip Flexors
✭ Hip Adductors
✭ Thoracic Extension
✭ Pecs
✭ Lats

Tennis Ball
✭ Calves/Peroneals
✭ Glutes/Piriformis
✭ Infraspinatus

Assess & Correct
✭ Split-Stance Hip Swivels x 8
✭ Supine Bridge x 8
✭ Overhead Lunge Walk x 8
✭ Cradle Walks x 8
✭ Behind the Neck Pull-Aparts x 10
✭ X-Band Walks x 8
✭ Squat-to-Stand x 8
✭ Side Lying Clams x 10
✭ Standing Chin Tuck x 8
✭ Side-Lying Extension-Rotation x 8

Post-Training Foam Rolling Cool-Down
✭ IT Band/Tensor Fasciae Latae
✭ Quads
✭ Hip Flexors
✭ Hip Adductors
✭ Thoracic Extension
✭ Pecs
✭ Lats

Tennis Ball
✭ Calves/Peroneals
✭ Glutes/Piriformis
✭ Infraspinatus

Corrections & Mobility
✭ Seated 90/90 Mobilisations
✭ Prone ITL/TFL Stretch
✭ Double Neck Stretches
✭ Split Stance Broomstick Pec Mobilisations
✭ Sleeper Stretch
✭ Kneeling RF/FLT Stretch

UPPER BODY

Pre-Training Foam Rolling Warm-Up
✭ IT Band/Tensor Fasciae Latae
✭ Quads
✭ Hip Flexors
✭ Hip Adductors
✭ Thoracic Extension
✭ Pecs
✭ Lats

Tennis Ball
✭ Calves/Peroneals
✭ Glutes/Piriformis
✭ Infraspinatus

Assess & Correct
✭ Bird Dog x 8
✭ Scapular Wall Slides x 10
✭ Reach, Roll & Lift x 8
✭ Side-Lying Leg Raise x 8
✭ Split-Stance Kneeling Adductor Mobilisations x 8
✭ Yoga Push-Ups x 10
✭ X-Band Walk x 10
✭ Cradle Walks x 10
✭ Prisoner Squats x 8
✭ Standing Chin Tuck x 8

Post-Training Foam Rolling Cool-Down
✭ IT Band/Tensor Fasciae Latae
✭ Quads
✭ Hip Flexors
✭ Hip Adductors
✭ Thoracic Extension
✭ Pecs
✭ Lats

Tennis Ball
✭ Calves/Peroneals
✭ Glutes/Piriformis
✭ Infraspinatus

Corrections & Mobility
✭ Seated 90/90 Mobilisations
✭ Prone ITL/TFL Stretch
✭ Double Neck Stretches
✭ Split Stance Broomstick Pec Mobilisations
✭ Sleeper Stretch
✭ Kneeling RF/FLT Stretch

All good things must come to an end, or so they say. Today marks the last day of my six week holiday. It’s back to work tomorrow morning and I can’t wait! :)

It’s been the longest holiday I’ve ever taken and well deserved considering what I’ve had to deal with personally over the past two years. Last years annual holiday was spent grieving heavily as that’s when reality finally hit me so it wasn’t much of a holiday if you know what I mean. This year on the other hand I’ve been doing exactly what I wanted to do and I’m feeling so much better for it, both physically and psychologically.

The first two weeks I was spring cleaning my home from top to bottom, it was long overdue like you wouldn’t believe. It also helped me spring clean my mind and life in a spiritual sense. It was also something I needed to do for my grieving process. You see, grieving doesn’t come with an instruction manual and every body’s experience is different. So you kind of have to figure it out for yourself as you go along which for me was difficult, very difficult as you all know. Spring cleaning for me was more about a spiritual cleansing process than anything else, it was out with the old and in with the new which explains all my recent shopping. I know that it sounds crazy but I had to change the way my home looked so it didn’t remind me of the time we spent here nursing Mum. It’s only now that I can think of her and see her in my mind as she was before her cancer diagnosis. Apparently that’s normal for a carer to experience when you’re looking after a loved one who’s terminal ill. It just takes time for everything to go back to the way it was, that’s all. So my shopping sprees albeit expensive has been a crucial part of my spiritual cleaning. It’s what I needed to do for myself and thankfully my husband has supported me all the way through it. I’m blessed to have him in my life, I truly truly am. He’s my guardian angel here to guide and protect.

Then it was time to spend the next two weeks in Queensland. Daniel’s been away from his family for a very long time due to my career and then two preferential treatment postings due to compassionate circumstances for Dad & Mum. We’ve learnt much about the value of family through losing my parents so it was important to spend some much needed time with them, my in-laws. We stayed with them up on the beautiful Sunshine Coast. It was just what we needed, time to relax and be surrounded by our loved ones. Whilst we were there I got back into my training with Lindy. It was the most intense experience of my training life and I learnt so many new things about my body and mind that I didn’t even know before. Things that will take me to the next level this year as I work towards my health and fitness goals. Greg our trainer is the best. His approach is different, very different to everything I’ve experienced. It’s really not something you can put into words, it’s something you have to experience to understand.

So it’s back home for the final two weeks holiday. With a spotless house it was time to just kick back and do whatever took our fancy and that’s exactly what we’ve been doing. I’ve just been doing all the usual stuff like my maximum strength training, going shopping, having coffees, eating out and spending time with the love of my life, my husband. Oh and, at the very last minute we bought a puppy. It was on the cards for this year but not so soon. Fate on the other hand had a very different plan in mind and presented us with our newest member of the family, Chilli Halsall. He’s a male blue staffordshire bullterrier. Isn’t he just adorable.

Like I said in the beginning of this post, all good things must come to an end and so much this post. I have some final food prep to do ready for the work week ahead. It’s a completely different lifestyle and training schedule to what we’re done before but more about that in another post.

Until then, enjoy what’s left of your Sunday!

Jan 2010

16

Shut up and do it!

by Lia Halsall

I feel yet another tough love post coming on ladies. LOL!!

Just recently, over on the forum a topic came up and it got me to thinking. Time and time again I hear and read of girls having issues of being interrupted whilst they’re trying to train at the gym. I never quite understood why this was even a problem in the first place when from my perspective it was rather a simple solution.

Here’s what I do and I never have any problems. People leave me alone, after all I’m at the gym to train not socialise.

1. My iPod is on and playing as soon as I get out of the car before I even enter the gym.

2. I wear a hat to restrict eye contact with any gym users.

3. I also avoid eye contact with any gym users.

4. I don’t smile so therefore don’t look approachable let alone friendly. LOL!!

4. I certainly don’t talk to anyone. Let me stress again, I’m there to train, not socialise.

5. I give off a “approach at own caution” type vibe when I’m in there. This works a treat.

IF and I mean IF I am interrupted which seldom happens I simply tell them “I’m sorry, I’m training and on a limited time schedule. Is this really important?” Call me rude, call me cold, but this is my time and I will not be interrupted unless it’s important and/or urgent.

That and I don’t really care what other people think. I’m not there to win a popularity contest. They certainly don’t care if I’m goal orientated and on a schedule for training and nutrition. This isn’t about them, this is about me. I have to put me first and foremost.

The picture says it all and if all else fails, try one or more of the above techniques that work for me and let me know how you get on. ;)

It’s almost the end of my first week of my Maximum Strength Training Program which I’m doing for the next 16 weeks.

Team Halsall has teamed up for this year to finish off the job of tidying up our physiques once and for all. Our health has to come first so we’re placed our health and fitness as our highest priority this year and every year thereafter, more importantly.

We know we have a lot of hard work ahead of us but that’s all a part of the process. Nothing worth having in life ever came easy. But we know that once we achieve our health and fitness goals that the worst is behind us. Life is what it is and we’re just looking forward and focussing on the positive aspects of it. This is going to be a great year for health and fitness for us. What more could we want out of life. If we have that, then we’re wealthier than the wealthiest. So it’s onwards and upwards from here on.

Packing Day was Saturday. It’s basically a test we conduct at the very beginning consisting of:

1. 1RM Broad Jump

2. 1RM Box Squat

3. 1RM Bench Press

4. 1RM Deadlift

5. 1RM Three-Rep Max Chin-Up

Then at the end of this training program we conduct Moving Day and do the test all over again comparing the results. This way we’ll be able to gauge the power and strength gains over the 16 Weeks.

Next week I’ll start posting more about what I’m doing for my warm up, training program and my cool down.

Until then, train hard! Because you know you want too. ;)

Jan 2010

14

D-E-S-T-R-E-S-S

by Lia Halsall

I was reading a blog post published on Dr. James Wilson’s Adrenal Fatigue Blog and thought I’d share it with you all. Whether you suffer from adrenal fatigue or not, you can all benefit from this important acronym.  It’s really really important that we break from bad habits and create healthy ones in place of them. This is something quick and simple we can all do:

D-E-S-T-R-E-S-S

Define who and what are important in your life and Decide to live accordingly.

★ Energise yourself with foods that nourish, and Exercise to increase circulation, optimize function and eliminate toxins.

★ Support your body with dietary Supplements designed specifically to help compensate for the effects of stress on your body and supply nutrients used up during stress.

★ Take Time to breathe deeply and fully, to find a moment of calm, and to enjoy something each day.

★ Reframe events that stress you in order to Release yourself from paralysis so you can discover what you can do, and how you can benefit from these events or turn them to your advantage.

★ Eliminate energy robbers and health drains, and Establish clear boundaries.

★ Sleep to give your body a chance to recharge and heal, and your mind a few moments of Silent Solace each day so you are refreshed and ready to take effective action.

★ Smile and See the Soul-fullness in your life. The physical action of smiling changes how you feel inside, which changes how you behave and how your body reacts.

What do you think?