Seriously… get off your backside!
Medzooma has teamed up with GB Sports Coaches to promote the Free online Sport, Fitness & Leisure sector network’ as a part of the series of article we welcome Phill Wright the man behind Creating Chaos and his advice on SMART EXERCISE!!
Seriously, get off your backside!
The term “lazy a*?@” has more accuracy than you may have thought.
Living in modern lifestyle has caused the largest driving muscle in the body to become very under-used and very lazy. For the majority, spending hours sat in front of a computer screen, in a car seat and in front of a TV is a daily fixture that we’ve all settled into.
Busy-ness has us driving instead of walking, emailing instead of meeting with and generally, bit by bit becoming less active. All of these habits are causing huge structural and functional changes within the body and the glutes (backside) are a great place to start in avoiding excessive dysfunction.
It’s no great secret that regular exercise and eating healthy give us more energy, help us feel better and keep those magical endorphins flowing through our bodies.
The real secret is how to exercise smartly.
Great fitness isn’t about spending hours in the gym or dragging yourself out for a run everyday, or doing the same old routine every time you put the shorts on. It is about understanding your body and giving it an effective and efficient experience that will keep it mobile, flexible and thriving.
Although the immediate advice would be to understand your own body, posture and function before starting any programme, I’m going to assume that we all share a few common afflictions – far too much sitting down.
The problem with this is that, generally speaking, the glutes almost completely shut down. This then makes activities like running and cycling potentially harmful as your glutes should be a major driving force.
As they aren’t, other muscles are taking the brunt of work, hamstrings and low back causing real problems.
The key message is that, once your glutes are working, almost everything else starts working properly and posture will improve hugely.
You’ll notice that even just walking you feel a lot more upright. Your stomach will start working as muscles tend to work in pairs and you’ll notice that familiar exercises become totally new experiences when muscles function properly.
So, how do you get the glutes working?
Follow the exercises below as a 5 minute warm up to help you get the most from your work outs!
- 1 minute per exercise
- first four are movements and the last exercise is a hold looking for strong engagement
- the middle 2 should be done for 30 seconds on each side
- the first and penultimate are bilateral and should be done straight for 1 minute.
You will be well and truly warmed up at this point and will get a huge amount more benefit from your workout. Done as a warm up it will help maximise your session although as a 5 minute stand alone activity, it works as a great mini session in itself.
About Phill & Creating Chaos
Phill has a diverse range of experience within the fitness industry. During 6 years of active service within a very specialist unit of the British Forces including 2 operational tours, Phill’s passion for pushing himself and ability to motivate others became a focal point in his future career choices.
The forces allowed Phill to home his passion in health and fitness, a drive that saw him compete nationally in athletics, badminton and gather an impressive collection of accolades. After successful completion of the Paratrooper course and numerous endurance events, including 7 marathons in 7 days for charity, he decided to pursue a channel that would greater reflect his experience and nurture his will to help others.
Phill is master personal trainer, a GP referral consultant, advanced functional trainer, kettlebell instructor and has a great deal of experience managing and mentoring other personal trainers. As well as also being an NLP practitioner, he specialises in weight loss, endurance conditioning and body movement.
Along with wife Jenny, Phill has developed a number of fully certified courses in specialist training methods including kettlebell certification, functional movement, bootcamp instruction as well as creating a successful franchise system of bootcamps across the UK.
As well as delivering courses, developing new courses and writing for fitness publications, Phill also assesses within the fitness industry and supports other fitness professionals and organisations in developing.
When not working, Phill enjoys snowboarding, mountain boarding, spending time with family and being outdoors.
To get in touch with Phill and the team please visit their websites
www.creatingchaos.co.uk – our main hub-site with the shop launching in August
www.teamchaosuk.com – courses for fitness professionals
www.outfit-uk.com – our bootcamp model
Also become a fan of their facebook page and keep up to date on events and advice
www.facebook.com/CreatingChaosCourses for fitness professionals
www.facebook.com/outsidefitnessuk for people interested in fitness and our outdoor fitness training
Phill and the team will be back with more tips and advice on fitness as a part of the Free Sports, Fitness & Leisure Network.. for more information on how to join this network contact our parts GB Sports Coaches www.gbsportscoaches.co.uk