aguidehealthandfitnessendea-blog

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Do I Have A Stress Fracture Or Just An Inflamed Tendon?

If you’re concerned like I was these past few days … fret not. Do you wake up in the morning and start walking out of your room and immediately feel a sharp and immense pain in your foot? If so, after a while of walking does it sort of warm up and then the pain subsides? Then you my good friend just have an inflamed tendon (tendonitis) which can be healed in a week or so with the regular dosage of inflammatories and ice application to the sore area. However if you notice that with more physical activity the pain in your foot/ toes progressively get worse (with running or walking) then you should stop your exercise immediately and go see a GP. Stress fractures are hairline cracks in your bone/s and will heal itself approximately 6-8 weeks after injury. However, the worst cases of this condition may require surgery or a boot and crutches so I do recommend to see the GP ASAP! Watch my vid for more info:  https://www.youtube.com/watch?v=Qunl8X8TTZ0 

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Fad Diets...

In my experience with fad diets like the paleo diet (whole/ cavemen foods) or the atkin diet (low carb) I understood that it was a great tool for weight loss but not a great lifestyle. Although they are great for weight loss I think they should be used as the cherry on the cake not the primary means of losing weight. The problem is that it’s just not a sustainable way to live - sooner or later you will give up and binge yourself or even if you don’t binge yourself your body slowly adapts to whatever you do to it over an organised period of time and you’ll find your weight fluctuating. Low carb had me miserable, lethargic (so I couldn’t really work out!) and flattened my muscles (they need glycogen stores to look puffy and nice). My philosophy is: eat well, exercise well and cheat sometimes. Watch my vid for more info: https://www.youtube.com/watch?v=VCvDkL6hNfw&feature=youtu.be 

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Healthy Snacks

Assortment of nuts (almonds, brazil nuts, macadamia nuts), fruits, low calorie ice creams (skinny cow), glass of skim milk or almond milk, dried fruits, cottage/ricotta or feta cheese and seaweed crackers & greek yogurt (mixed with fruit or plain)

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Good Exercises For A HIIT Workout

Backwards lunges, jumping lunges, shuttle runs, push ups, diamond push ups, sit ups, Russian twists, ice skaters, deadlifts, high knees, battle ropes, bosu ball crunches, standing shoulder press, slam downs, resistance band push ups/ star jumps, star jumps, step ups, pull ups, reverse crunches, skipping

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Came back from the park from doing some light soccer training and rehab work for my groin pull earlier this week and it’s still hurting like a mf when I do rapid agile movements. Injuries are so annoying! Can’t get back into the sport for a couple weeks. Also I’m accompanied by a new pain in my quadricep muscle from the training session and I theorise that it's because I had to overcompensate with the quad muscle due to the lack of willingness to use my adductor muscle. Using some difflam tonight for the sore area.

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bruh such a good book interesting methods used to reduce psychological problems so feed your mind good shit so it can think clearly

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Wanna reduce cholesterol, diabetes or risk of obesity??

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Good Exercises If You’re A Soccer/Football Player

Credit to the app: Full Fitness for this info

*RM = rep max

WORKOUT 1:

1. Barbell Lunge (3 sets - 10 reps at 75% 1RM)

2. Barbell Squat (3 sets - 10 reps at 75% 1RM)

3. Dip (3 sets - 12 reps)

4. Machine Leg Curl (3 sets - 12 reps at 75% 1RM)

5. Bicycle Kick (3 sets - 1 minute at 85% intensity MaxHr)

6. T-Bar Bent Over Row (3 sets - 8 reps)

WORKOUT 2:

1. Standing Dumbbell Shoulder Press (3 sets - 12 reps at 65% 1RM)

2. Weighted Crunch (3 sets - 10 reps at 75% 1RM)

3. Calf Raises (5 sets 10 reps at 70% 1RM)

4. Machine Leg Extension (3 sets - 10 reps at 75% 1RM)

5. Overhead Bar Press (3 sets - 10 reps at 75% 1RM)

6. 10 Minute Light Jog on Treadmill

7. Shuttle Runs (~20 metres for 2 minutes straight)

Have approximately 1 minute of rest in between exercises.

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The Real Reasons You’re Over-Eating

Take a look at yourself and see if you do any of these:

1. You eat because you’re bored. Do something for fuck sake - once you get blood pumping in your veins you become immersed in whatever activity you’ve delved into and forget to eat until you’re actually hungry.

or

2. You eat to feel better. Chances are if you’re not regularly doing things with people like going out, working or even working on any personal projects you’re not getting those dopamine hits that come with accomplishing something - so you replace it with the hit that comes with eating foods.

#psychologicalbarrierstolosingweight

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Counting Calories Is Such A Waste Of Time

Everybody’s physiologies are so different that it would be inaccurate to assume that calories in vs. calories out is the best way to monitor everybody’s fat-loss/ mass gain. Just reflect on what works for your body - create a regime tailored to your body type! Really as long as you’re exercising rigorously and regularly your diet should be relatively healthy with a few cheats here and there and you’ll have such an easier time keeping that weight off. The reality is your body will adapt to that way of life (restricting your caloric intake) and you’ll enter a state where your body doesn’t want to metabolise anything in the fear that you won’t feed it. When you exercise well your body is ‘on its toes’ as I like to say which means that It’ll be constantly in fat-burning mode as exercise heightens your metabolism even when you’re not exercising! Furthermore the stress involved with making sure you’re in your caloric parameters will elevate your cortisol (stress hormone) levels and consequently inhibit a smooth flow of weight loss.

Watch my vid for more info: https://www.youtube.com/watch?v=Ngwe9_ARgs4

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How To Heal A Muscle Pull As Quickly As Possible

Really the only thing you can do at the beginning, as frustrating as that fucking is, is to just accept the fact that you cannot perform any exercises or sports until you’ve fully recovered. Getting back in it will only keep the risk of re-injury high.

1. Apply ice/frozen peas to area every couple hours because it’ll be swollen af.

2. Do this for the first 72 hours and don’t do anything active.

3. How is it, is it still fucked? Wait until it’s fully recovered - might take a week to three weeks

4. When it’s recovered stretch the hell out of the area (not before it’s recovered it will only aggravate it).

5. Light exercise and gradually increase intensity over a course of a week to re-introduce activity back in the muscle.

6. Strengthen the muscle in the gym so the likelihood of it getting pulled again decreases. 

Watch my YouTube vid for more info: https://www.youtube.com/watch?v=uIn3Got2dZM

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How Fitness Plateaus Are More Psychological Than Physical

In my experience with fitness, I’ve always tried to make shortcuts and reach these phantasmagoric goals that I wanted to achieve at the time like attaining 8-9% body fat or having a six pack. Mind you, at the time I delved into health and fitness I was an obese child - 114 kg (or 251 lbs) at the age of 14. I believe that during a period of time, stagnating in fitness/weight-loss/cardio/muscle gains, I was solely focused on attaining these superficial goals. But it wasn’t until recently when I began to appreciate fitness for itself that I broke this plateau. A lot of fitness goals are hindered by psychological obstacles because after a while of stagnating you begin to identify yourself with that person (that person that has reached their genetic/ fitness potential) and you don’t do shit to actually improve yourself. Telling yourself you want a six-pack or something like that is good because you’ve constructed a goal for yourself but it can be a dangerous type of thinking after a while - especially if you’re already a meticulous and/or anxious person because you begin to focus all your mental energy in reaching this goal and it’ll drive you crazy and inhibit you to get there. Instead I advise you begin to enjoy fitness in of itself and change your goal not to that desirable body composition you want or a way you want to look but just focus on getting fitter and more athletic (in whatever sport you want). The appearance will come. Filling up your mind with thoughts like “I’m inferior because I haven’t reached that goal yet” and comparing yourself to others in the gym is destructive not just psychologically but physically. If you’re focused on being processed oriented rather than outcome oriented like getting fit in itself, enjoying the moment of the workout and pushing yourself with every workout you won’t just look better because you’re body is forced to mould itself to that particular exercise but you’ll be fitter and healthier which is really the better benefit here - and that took me a while to shift to that paradigm. It’ll prevent you from fucking around in the gym and will force you to push through what you think you’re capable of. So I don’t know sign up for bootcamps, cross countries, fitness classes, yoga, tennis lessons ... whatever you didn’t see yourself doing. Broadening the horizon might help you realise that you need to put in more effort than you realised to reach those goals. There is no short-cut. Check out my YouTube video on the subject: https://www.youtube.com/watch?v=zr5PLMgfstU&t=5s