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Training

Who can benefit from sport rehabilitation training?

Likewise for a person wanting to return to normal health after suffering an injury, or an athlete wanting to bring their sport-specific training to the next level! 💪

A closer look on sport rehabilitation training and who it can be beneficial for? 🧐

Sport rehabilitation is advancing regular fitness training protocols, utilizing them for restoring or maintaining an optimal condition of the musculo-skeletal system. This method can benefit not only your recovery or injury prevention, but also boost your sport-specific skills to the next level. A few examples would be:

✅ You would like to run frequently but chronic knee pain is holding you back
✅ You are recovering from a shoulder injury and would like to get back to play volleyball without limitations
✅ You have chronic back pain and would like to find back to normal health
✅ You are currently physically inactive and experiencing a lack of balance and motor coordination
✅ You would like to improve stability, body posture and endurance to prevent injuries of chronic conditions to happen in the future
✅ You are very focused on weight lifting but regularly injuries are hindering your progression

The examples mentioned above are only a few of a wide range of possibilities that this training method can offer. If you are interested in sport rehabilitation training and what benefit it can have for you specifically, please get in touch directly or check out the detailed section on sport rehabilitation on my homepage: https://mattspt.com/sport-rehabilitation

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Training

DO YOU FEEL THE FESTIVE SEASON STRESS?

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We are approaching the peak of this years festive season here in Hanoi. Only a couple of more days until Tet.

The days leading up to Tet always remind me on the days before Christmas back home in Europe. People have so many things to do and prepare, buying trees, hoarding food, meeting with colleagues, friends and family for year end gatherings. It just feels like everybody is constantly on the run, showing in the traffic worsening day after day and making people even more stressed.

So maybe a good moment to talk a bit about the impact workouts and stress can have on each other.

Many people would already have heard that workouts can help to RELEASE STRESS, and it is true. This works via our hormone system which directly influences our mood and well being. Exercising not only stimulates the production of endorphins, but also reduces the level of stress hormones as adrenaline or cortisol.

But unfortunately the other way around stress can also influence the quality of your workouts:

🚨 Under stress you have a higher risk for injuries, as stress increases muscle tension and slowing down recovery

🚨 Stress can negatively affect your concentration, as it is easy to get distracted thinking about other things, so try to stay focused on what you do, remind yourself to forget about your “ballast” as long you are at the gym

🚨 Also because the distraction could as well affect the quality of your workouts and progress, maybe better to go for a workout that is yet challenging but not bringing you fully to your limits

🚨 Weight loss gets harder, as stress hormones are affecting your metabolism and fat storage negatively

As conclusion, keep coming to the gym during the busy season to release some stress, during that time try to think about nothing else than your workout, and don’t worry if you can’t break your personal record that day.

🔎 One more QUICK TIP 🔎
Try to avoid the gym’s rush-hour when you already feeling stressed, waiting in line for your equipment might work contrary.

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Training

Do you want to stay YOUNGER for LONGER?

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My answer to that question is very simple, try to stay active and healthy throughout all your life!

UP TO 30 YEARS “YOUNGER”:
For a long time there has been very little scientific based research on aging and the effect exercising has on aging processes. Only recently a study has been published, focusing for the first time on LIFELONG EXERCISING and its supposed benefits.
The study focused on a group of elderly people that had been active for most of their lives, and it was found that both their cardiovascular fitness and their skeletal muscle was still as strong as other people’s up to 30 YEARS YOUNGER than themselves.

It is commonly known that we get weaker once we age, but the interesting fact is that this loss of muscle and strength is actually a combination of 2 things, aging itself of course, but to an even bigger degree it is caused by a sedentary lifestyle and the lack of using your muscles regularly.

In your 20s your body is a super machine and can cope with almost everything. No workouts, bad eating, not enough sleep, too much alcohol … all no problem. But things start changing after 30, first slowly, so you might not realize it right away. If you carry on with the bad habits you picked up during your 20s, latest in your 40s you will start experiencing the first serious issues, chronic pain in your back or knees, overweight or lack of endurance,… just as a few.

But it does not have to be like that, the earlier fitness and healthy living becomes part of you, the less noticeable aging becomes.
Give it a try, take the first days of the new year as an impulse to get started!

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Training

NEW YEAR – FRESH START!

The start of a new year is a perfect time to form NE!W HABITS, no matter if you are thinking about getting more committed to workouts and being physically active, start eating healthier, or basically anything you had in mind for some time to get more serious and persistent about.

The biggest obstacle might seem to be the first step, but being able to stay on track in the long run is presumably even harder. That’s why it is so important to set yourself REASONABLE GOALS.

For example, my resolution for the new year is to provide more info and tips for you guys and to start posting more often again. But I will not set myself the goal to post every 1-2 days, simply because it would not be realistic to stick to it for a longer period. My main aim is to provide information that is relevant and interesting to YOU, and not just random blabla repeated again and again. So I will set myself the goal to post every 1-2 weeks from now on, and will do my best to stay on track.

Please keep me accountable for that 😁
and I would be happy to help YOU stay on track as well.

A great start into 2019 to all of you! 🎆

New Year 2019 2 inverted

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Training

☀️ SUMMER HEAT – WORKOUT TIPS ☀️

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Hot summer has come to Hanoi and the sunny weather made the city boiling hot in an instant. Here some tips that can make your workouts during that time more effective and enjoyable.

🌡️ TIMING: try to move your workouts to cooler morning or evening times, try to avoid the heat during lunch times

🌡️ CLOTHES: wear light, airy, light-colored clothes

🌡️ PROTECTION: when training outside use sun screen and wear a hat

🌡️ PRE-COOL: take a cold shower or dip into the pool right before your workout, this will bring down your core temperature to a normal level before getting started and will help to longer keep your performance on a regular level

🌡️ STAY HYDRATED: drink enough water, constantly and throughout the day, and especially during workouts

🌡️ LISTEN TO YOUR BODY: if you start to feel dizzy or too tired better slow down or stop, the heat can have quite some influence on your performance, accept that you might not be able to perform on your highest level those days

Hope this will help, keep up your workouts and enjoy the sunny days, grey skies and rain might come back too soon. 🏊🏼‍♂️⛱️☀️

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Training

⚠️ FITNESS MYTH 🚨 ALARM

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 “I want to reduce my belly fat, so I do crunches every day!” 

This or similar statements I still hear quite often talking to people.

Sorry, but it is NOT possible to reduce body fat in a certain area of your body, the so called spot reduction of fat is a myth, besides you are planning to go for a liposuction (NO NO NO). 😳

Most people know that if you want to grow muscle, e. g. your biceps, then you have focus on training that area. But reduction of body fat doesn’t work like that. Body fat can only be reduced overall, best achieved by focusing on your diet and a caloric deficit, as well as focus on a balanced training for your whole body, with a right mix of cardio and strength training.

➡️ Please help to debunk this fitness myth by tagging your friends who might still believe in that myth!

➡️ You know any other big fitness myths, please share them with us so we can help to bust them.

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Training

GOAL SETTING FOR THE NEW YEAR

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🎆 A couple of weeks in to 2018, now is a crucial moment to not lose your initial motivation on your new year resolutions. 🕳

A good way staying motivated long term is to make sure you keep progressing and reaching your goals. 📈🏆

But what is a good way to set your goals? In your job you might have come across the term SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).

Setting goals for your health or any area in your private live should follow the same principles, your goals need to be specific so you can track the progress, and it is important they are set so you can reach them in the desired time frame.

💡So what should be your first steps:💡

🎯 Set your fitness goals – think about a small step that can be realistically achieved in a shorter time frame

📔 Make a plan to achieve them – set a weekly exercise schedule that you can keep consistent week by week

🖎 Keep tracking your progress – with Body Stats and Workout logs

👤 Ask for help of a professional – exercising is a complex matter and it can be very beneficial to get individual tips and tailor-made workout plans

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Training

STRENGTH TRAINING FOR WEIGHT LOSS

WHY STRENGTH TRAINING WILL SUPPORT YOUR WEIGHT LOSS!

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When it comes to exercising for weight loss, the first thing people usually think about are cardio workouts, but maybe that’s only a part of the solution.

It is true that a cardio session when performed with the right intensity and duration can burn off a good amount of calories, most likely even more than a weight training session done for the same amount of time.

However, there are some reasons why STRENGTH TRAINING will be even more beneficial for your weight loss success:

  1. It will your boost your metabolism for up to up to 38 hours after the workout, during that period your body will burn more calories even while resting.

  2. Increasing your overall muscle mass by strength training will generally increase your resting metabolism, it is as simple as: The more muscle mass you have, the more energy your body will need, even during resting periods.    

So what is the best way to reduce your body weight and bring down the percentage of body fat?

Best will always be a combination of STRENGTH TRAINING + CARDIO WORKOUTS + DIET.

If you new to strength training or interested in personal training, please contact me by directly at any time.

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Training

Would you prefer RUNNING over other cardio workouts, but recurring PAIN is holding you back?

More than during cardio sessions on an elliptical or bicycle, running can put a fair amount of stress on your body, especially your joints. This often can result in pain in your knee, ankle, back or other areas, felt during or after a training session.

Often the first suspect is that using a wrong kind of shoe is causing the troubles. This can be a part of the problem, but more likely it is a sign that the running form is not quite right.

The general conception is that everybody knows how to run, since it is an automated movement pattern we have learned in a very early stage of our life. But there is actually much more behind it, running is a complex exercise that can cause pain or injuries if performed wrong. Only when executed in a proper way your workouts will be most beneficial for you and you can prevent pain or long term injuries.

Getting fit for Summer

Finding the right running form is a very complex topic and can not fully be explained in a brief post, you can use the short summary below as first indication and a simple check list to see where you stand with your current form:

  1. BALANCED FORWARD POSTURE:
    stand tall, shoulders back, hip forward, lean slightly forward from your ankles not your waist, engage your core and keep your hips straight, head looking forward not down, arms bent at the elbows 90°
  2. MIDFOOT STRIKE:
    bring your knee up while moving forward to set the next strike, land on your midfoot first, run gently without pounding to the floor

To improve your running form there are specifically developed exercises available which can be added to your weekly routine easily.

Besides your running sessions it is also recommended to implement regular strength training and focus on stretching to your weekly workout plan which will supplement your training success.

Please contact me directly if you interested in more details about running techniques and how to improve your own running form.

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Nutrition Training

WEIGHT LOSS TIP: Slow and Steady Wins the Race!

Have you ever tried a crash diet? How long were you able to follow it through?
And in the end, have you been able to maintain the reduced weight or did you get trapped by the common yo-yo effect and regained the lost weight or more?

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So no matter if you decided it is time to get rid of some extra kilos or you just want to start living healthier, don’t try to go with a quick fix, simply because something like a quick fix leading you to a long term success does not exist.

Once you get started with your transition to a healthier live, STEP 1 would be to start looking at food in a different way and start increasingly to choose healthier food. This can be very challenging since often it is not clear at the first look what the good nutrients are and which food includes a lot of hidden sugar. In general it is always a good start to stay away from processed food and to prepare meals as much as possible by yourself, using simple and fresh ingredients.

In STEP 2 you will increase the frequency of eating clean meals up until you reach a level where at least 80% of your meals are clean & healthy food choices.

Please be mindful that for a long term success following 2 components are mandatory:

  1. Eat clean & healthy food for at least 80% or your meals, up to a maximum of 20% can be your personal allowance to indulge yourself, but you have to be strict with yourself for those 20%, best you set yourself a weekly allowance in order to not get over that number

  2. Regular exercising is key to be able to achieve and maintain your results 

And always remember, this is not and should not be a short term diet or workout plan before heading to your next beach vacation or school reunion, this whole process can be the change of your lifestyle and once you into it you will find out you will have no urge to go back to old habits anymore.

During the workout sessions with my clients I always provide nutritional guidance as well. Only once you are getting your nutrition right you will be able to achieve your fitness goals.

Any further questions, please feel free to contact me directly any time.