3 Most FAQ about improving flexibility

3 Most FAQ about improving flexibility

Before I answer these questions I think it's important to recognise that when people say they want to improve flexibility what they mean is, they want to improve "Active Flexibility" or "Mobility".
Here is an example of the difference between Flexibility and Mobility for an overhead position.

Flexibility - using force to put your arms in an overhead positio
Image below

Mobility - ability to place your arms overhead and hold the positio see image below

Therefore flexibility and mobility is useful when you can tick these boxes:
- You can move your joint through a range of motion (ROM)
- You can control that range of motion (ROM)

Back to the most FAQ about Improving Flexibility

1. How do I improve my flexibility? Improving flexibility/mobility takes time and effort. 
Dedicate time every day.
Choose stretches wisely, before training or after training, see below.

2. What are the best stretches before training? The best stretches before training are "flows," we often do in warm-ups before training. Hip or shoulder flows, spiderman lunges, cossacks etc. Think of stretch-type movements where you are moving or flowing through positions.
Watch video Shoulder Flow 3 minutes

3. What are the best stretches for after class? Long holds in stretches followed by active holds. You need to hold stretches for long periods, ideally, 2min + without coming out of the stretch, followed by some isometric holds to help retain the new ROM.
Watch video Lazy Cat stretch 2 minutes
Watch video Down facing lift off isometric hold 3 x 10-15 sec hold/side

START HERE
For the next week dedicate 7 min every day to improving mobility by following these steps:

1. Choose one joint or body part that you feel you want to work on for week.
2. Dedicate three minutes of flow movement before class e.g. Shoulder Flow. Set the clock and move for 3 min straight.
3. Dedicate five minutes post-training to work on your joint you want to improve. Hold the stretch for two min + followed by an active hold.

Not sure where to start, follow the videos above.

I'd love to hear how you go with this. If you have any questions or topic suggestions email me on: kat@creaturefitness.com.au

5 Tips For Linking Your Toes To Bar

5 Tips For Linking Your Toes To Bar

Toes to Bar (TTB) are a very important skill in our sport, we do them all the time in workouts, much of the time we are required to do many reps which is why efficiency is so important.

The drills below have helped many of my clients go from doing singles to linking five or more reps. Linking reps will make the biggest difference to your workout.

Here are my 5 best tips to help you get bigger sets of Toes to Bar

1. Stop doing single TTB in workouts
This is my top tip, the more you do swinging singles the further away you move from linked TTB. This movement won't help you develop your skill, coordination and it won't transfer to other kipping movements. Instead, start doing kipping Toes to 90 degrees or higher but ensure you link the reps.  

Watch video (if you have tight hamstrings soften your knees)
Toes to L (or higher) 5-10 sets of 3-5 reps

2. Practice positions Hollow & Superman
Practice hollow and superman positions in all the variations, the best thing about this is that it will transfer to all your other gymnastics movements.

Hollow hold or rock 3 x 20-40sec
Superman hold or rock 3 x 20-40sec

3. Build Hip Flexor strength
A significant requirement is hip flexor strength, this is often overlooked. You're lifting your toes to the bar hundreds of times, hip flexors need to be prepared.

Watch video
Seated hip flexor lift (straddle or pike) 3 x 10-15sec/side

4. Straight Arm Strength
To help you get the angle of your body and reduce the distance to the bar.

Watch video
Straight arm pulldown 3 x 10 reps (increase band thickness to increase difficulty)

5. Hip and hamstring flexibility
Improving flexibility in hips and hamstrings will allow you to achieve an open kipping position as well as getting your toes to the bar without restriction.

Watch video
Kneeling lunge 90sec/side
Kneeling pike 90sec/side

Follow the steps above and you will probably recognise where you need more work. If you're unsure grab me next time I see you in the gym.

I'd love to hear how you go with this. Feel free to email me on katdalecki@creaturefitness.com.au

5 Healthy Breakfasts For Busy People

5 Healthy Breakfasts For Busy People 

Breakfast can be one of the more challenging meals of the day, one of the reasons is time. Skipping breakfast can result in reaching for something unhealthy on the run or temptation for less than healthy treats in the office.

If you struggle for breakfast ideas or prep time, I thought I'd share my quick breakfast suggestions with you. As with most healthy habits, preparation is the key. Plan ahead, have all the ingredients in the fridge.

 

Monday- Mini Frittatas, pre-cook Mini Frittatas for a couple of days. Mini Frittatas

Tuesday- Breaky bowl, easy to prep, you can even chop up your veggies the night before or boil some eggs in advance. I will sometime even have some chicken in my bowl from last nights dinner. Breaky bowl

Wednesday- Buckwheat porridge, an alternative to oatmeal porridge, and for those who can't stomach eggs every day. Buckwheat porridge

Thursday- Banana pancake, super quick, one of my favourites. I like to add some almond butter and serve with Chobani greek yogurt. Banana Pancake

Friday- Smoothies, there are so many variations with what you can create. Throw in some fruit, veggies, protein powder, blend and you're good to go. The Fit Foodie has a tonne of ideas if you want variety. Smoothies

I'd love to hear how you go with this. Feel free to email me on katdalecki@creaturefitness.com.au

Are you drinking enough?

Are you drinking enough?

We're well into the season of winter, I thought it was a great time to talk about hydration. It seems like a summer topic, however I've noticed is that there are less water bottles left over at the gym of an evening.

Dehydration can be less noticeable in winter, it's cold, you sweat less

Did you know the average Australian is chronically dehydrated and probably don't even know about it...even worse is that 2-5% dehydration can result in up to 30% performance reduction!!

There are some many health reasons for you to keep up your fluids, I'm going to share what I think will interest you most: Dehydration can have many physical and mental affects on your body

Physical - Maximise your performance - obviously this is a big one for many with you. You're in the gym every day, you want to maximise your training sessions. You definitely don't want to be leaving 30% on the table. While water intake needs may vary generally men will need approx 16 cups and women 11 cups from fluid and non fluid sources.

How to spread out your water intake around training
500 ml of fluid on the night before exercise
500 ml in the morning
500 to 1000 ml, 1 hour before exercise
250 to 500ml, 20 minutes before exercise


Mental - Dehydration can affect your mood and brain function Dehydration can affect memory, concentration, learning, reaction time. It's definatley reason enough to have a big bottle of water on your desk at work. Everyone laughs about my "serious" water bottle, but it really helps having a big bottle you don't need to refill every hour.

If you don't have one, get one ASAP, if you do start using it.

Want to read more:
https://www.precisionnutrition.com/all-about-dehydration
https://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cognition/35037.html

I'd love to hear how you go with this. Feel free to email me on katdalecki@creaturefitness.com.au

How To Go From Scorpion Handstand To Straight

How To Go From Scorpion Handstand To Straight

If you're someone who kicks up to a handstand and feels super uncomfortable, restricted, tight, can feel your back bending and/or struggles to hold for 30sec+, I have some things for you to work on.

These are my top 4 corrections which will significantly improve your handstand position.
Note: most people need to work on multiple of there...if not all of them.

1. Wrists Work on your wrist mobility and strength. This is often overlooked...probably because there are so many other things happening in a handstand. If you base position (i.e. wrist) isn't right the rest of you handstand will be going in the wrong direction from the very start and compensations will need to be made elsewhere.

2. Shoulders Having an "open" shoulder position is also very important, Improving mobility through shoulders, chest and lats will help you to open up and develop a straight line.

3. Thoracic Thoracic ties in closely to shoulders, a tight thoracic will also restrict your overhead position.

4. Core You all know the term "hollow" by now, it's frequently programmed in the warm ups and gymnastics classes. Improving your core will help you to improve your position and stabilise to eventually balance on your hands. I will go into more detail with specific exercises in an upcoming email, if you know one of these are an issue for you you can start working on it now.

EXCITING NEWS

Working on your handstand posture is really important in my eyes, but sitting and standing posture is even more essential.

If you are free this Saturday at 11am, I want to invite you to Creature Bondi for a practical Posture workshop with James from Balance HP. It's open to you and friends and family. Snacks will be provided so please RSVP here.

We have a Bring A Friend Fortnight happening at Bondi Junction. If you know of someone who might love it as much as you do, bring them in. Invite My Friend

I'd love to hear how you go with this. Feel free to email me on katdalecki@creaturefitness.com.au