#teamthp

#Repost @totalhealthperformance with @let.repost • • • • • • We picked up a new toy last week... Check out our new Belt Squat This piece of equipment is an essential item in any serious gym. Why? You’re able to load the lower body without loading the spine, which means you can still train your legs if you’ve hurt your back. It overloads the glutes and hamstrings whilst creating traction in your spine. “I invented the belt squat in 1975. It’s absolutely the most incredible one piece of equipment. The cable device pulling downward will actually help correct pelvic tilt and it takes the pressure off your lower back. An incredible amount of volume can be done on the belt squat and the reverse hyper. The reason being? Traction. As we work out we’re getting instant restoration. So those are two pieces of equipment we live on.” - Louie Simmons We’ve got both of these pieces now, ready to rehab and bulletproof your back. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp #beltsquat #strengthcoach #jiujitsu #bjj #rugbyleague #personaltrainer (at THP - Total Health Performance) https://www.instagram.com/p/CqAY0Kivph2/?igshid=NGJjMDIxMWI=

#Repost @totalhealthperformance with @let.repost • • • • • • Congratulations to THP Athlete @_zoedaniels on winning gold in the Under 20 Discuss at the NSW Junior Championships over the weekend. Looking forward to seeing her progress in the coming months. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp #strengthcoach #strengthandconditioning #personatrainer (at THP - Total Health Performance) https://www.instagram.com/p/CpKS8j-vKLB/?igshid=NGJjMDIxMWI=

#Repost @totalhealthperformance with @let.repost • • • • • • If you aren't getting enough quality sleep each night, the chances of you having optimal hormonal levels are quite low. Lack of sleep can decrease thyroid, testosterone, and growth hormone. Poor sleep for just one week can lower testosterone by 10-15%. This was sleeping 5 hours per night in young healthy men. A lot of people who are running off 5-6 hours of sleep and wonder why they aren't able to build mass or gain as much strength as they like. Something as simple as sleep is more than likely the issue. If you throw in alcohol along with lack of sleep, which a lot of people do on Friday and Saturday nights and you will see enormous impacts on your hormonal levels. You will not perform well in the gym or at training for your sport come Monday and chances of injury are much higher. You will never maximize your results with less than optimal testosterone levels. You have to get your lifestyle in order. Without adequate sleep you are missing out on huge performance gains. Instead of arguing over whether you should take 5g of creatine pre-workout, during, or post, you would be much better off prioritizing your sleep, but people love to look for excuses instead of just doing what is required. It is simple but takes discipline. Get all the basic things in place and do them consistently for 10 years. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp (at THP - Total Health Performance) https://www.instagram.com/p/Coc7IxSPeib/?igshid=NGJjMDIxMWI=

#Repost @totalhealthperformance with @let.repost • • • • • • Basic Nutrition Principle For Athletes Whilst nutrition is very individual, there are some general guidelines that work for most people: 1. Hydration - a drop of 1.5% in water levels translates to a drop of 10% in your maximal strength. On average you should try to consume between 2-3 litres of water per day. 2. Nutrition - eat whole foods with the least amount of processing possible. 3. Pre-workout we encourage our athletes to consume a meal 1-2 hours before training. When doing mat work or a conditioning type session then we would suggest 2 hours minimum. The meal before training should consist of protein, fats, and some green vegetables or salad. We generally just tell our clients to eat some form of red meat and a handful of nuts. This combination will enhance dopamine and acetylcholine which are the neurotransmitters for drive, focus, and attention span. 4. Intra workout we like to use BCAA’s, EAA’s, beta alanine, and coconut water to increase lean muscle mass, prevent muscle breakdown, improve insulin sensitivity, increase work capacity, and reduce muscle soreness. The dose is something we individualise for the athlete but in general we like to use 20-40g for males and 10-g for females. 5. Post-workout we like to use whey protein (EAA’s if you are sensitive to whey) glutamine, and some glycine. For a full breakdown of nutrition for optimal health and performance click the link in our bio ⬆️ #thp#totalhealthperformance#totalhealthperformancecentre#teamthp #nutrition #supplements #preworkout #hydration #strengthcoach #personatrainer (at THP - Total Health Performance) https://www.instagram.com/p/CnywbDuP8Vk/?igshid=NGJjMDIxMWI=

#Repost @totalhealthperformance with @let.repost • • • • • • Time and time again you hear everyone complain about why they can’t do something. “I don’t have enough time” would have to be one of the biggest excuses. If you really want something bad enough you will find time to do the things that have to be done to achieve it. It is a matter of priority. You don’t have time because you choose to do something else instead. There are so many things that are in our control, but we don’t want to see it. A lot of things that happen in your life are because of the choices you make, not because of bad luck or because you are hard done by. Controlling what you eat is a good example. No food forces itself inside you. Do you remember the last time you were attacked by a doughnut? If you are overweight there is probably a fair reason why. There are times when you want to sleep in, your don’t want to train, you don’t feel like a salad, you don’t want to stick to you plan. You have one simple question to ask yourself: “will this behaviour/choice help me achieve my goal?” There is no grey area, it’s either a yes or a no. Instead of finding a way out, find a way in. You’ll be glad you did. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp #bjj #jiujitsu #rugbyleague #strengthcoach #personatrainer (at THP - Total Health Performance) https://www.instagram.com/p/CnoUIujveau/?igshid=NGJjMDIxMWI=

#Repost @totalhealthperformance with @let.repost • • • • • • If you’re not strong, you’re dead. You don’t need to lift 200kg or be able to do a thousand pull ups BUT you do need to be strong enough to get up out of your chair, pick yourself up off the floor, walk up a flight of stairs, carry the groceries, etc. You need to be strong enough to be able to maintain your quality of life and daily activities. Too often we see people need help for basic daily tasks. They were strong and functional at one point, but as time went on they moved less, took the escalators, and parked closer to the shops. Not being able to function without assistance doesn’t happen overnight. It progresses slowly and before you know it life is a lot harder than what it should be. Lift some weights, go for a walk, ride your bike, just move and move often. Stay strong, stay active, stay alive. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp #strength #strengthtraining #strengthcoach #strengthandconditioning #personaltraining #personaltrainer #thp #sjja #rugbyleague #jiujitsu #bjj #totalhealthperformance (at THP - Total Health Performance) https://www.instagram.com/p/CnjSCiHv86i/?igshid=NGJjMDIxMWI=

#Repost @totalhealthperformance with @let.repost • • • • • • Coaching is more than just being present. Anyone can stand there and count reps, that doesn’t make you a coach. Being a coach means knowing your athlete. It means knowing the demands of their sport and being able to design programs to improve their performance on the field, not just in the gym. It means knowing the demands of their life outside of the gym and being able to structure their nutrition around this. It means knowing when to push through a session and when to pull back. It means being able to address issues on the run. If your athlete is injured, you need to be able to work around this injury, not just give them a week to ‘recover’ because you don’t know what to do. Do you know what the predictor lifts are for your athlete? Do you know what type of environment they live in? Do you know what’s required of them when they train with their team? We do coaching differently. We make it our business to be in your business. That’s how we get results. #thp#totalhealthperformance#totalhealthperformancecentre#teamthp #strengthcoach #jiujitsu #rugbyleague #bjj #personaltrainer (at THP - Total Health Performance) https://www.instagram.com/p/Cnh9wo7hZOj/?igshid=NGJjMDIxMWI=

#Repost @totalhealthperformance with @let.repost • • • • • • The supplement industry is HUGE with almost every person currently taking a supplement or having taken one in the past. When purchasing supplements it is important that you choose a quality brand. It isn’t an area where you want to be cheap and try to save a few bucks. Normally products that are cheap are cheap for a reason. They often contain inferior ingredients, sometimes the ingredients in the product don’t match the claims on the label, and they can also have things in the product that shouldn’t be in them such as heavy metals. If you participate in a sport where you are subject to drug testing it’s even more important to ensure that you know exactly what it is that you are taking. How can you know you’re choosing a good quality supplement? Click the link in our bio to find out ⬆️⬆️⬆️ #thp#totalhealthperformance#teamthp #supplements #rugbyleague #jiujitsu #bjj #strengthcoach (at THP - Total Health Performance) https://www.instagram.com/p/CnfEriJv740/?igshid=NGJjMDIxMWI=