Create Your Own Coaching Technique

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Create Your Own Coaching Technique

It has been occurring for decades, a coach is coached by another coach and they follow the same systems without using their mind and putting their own thoughts into it. This is the same when athletes become coaches, they coach as they were coached. Now there are some positives with this, but often a coach can get stale in the way they coach and you can often tell this by athletes who haven’t bought into the system and poor results of the team.

Never be scared to learn something new or challenge what you currently think works. Saying this ensure that you know where the information is coming from and you understand the principles behind the system.

 
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Evolve - Think Outside The Box

Any coach or athlete who thinks they don’t need to evolve, will not progress.  I once asked an elite coach who he looks to as leaders in his particular sport that he coaches.  He extremely arrogantly said “it’s all up here” pointing to his head.  He hadn’t produced an elite athlete in years or to this date.

Always evolve.  We have just had the amazing Dr Kathy Dooley teach Neuro Kinetic Therapy (NKT) Level 2 at Energie4, which Energie4 coach Magdalena has just completed. This was my first introduction to NKT and I was so intrigued I had to have an assessment and treatment from the best myself. I can personally I say I was blown away.  It is amazing how the body adapts and how a surgery that I had when I was 7 years old, had so much influence on many of the injuries and the pain I have experienced in the past 30 plus years.

As athletes, we always tend to be able to perform at a high level and get around certain biomechanical issues.  However, these can cause so many more if not corrected properly, as I personally have experienced.  There are so many wonderful different modalities that can shed light on what could possibly be the cause, so never settle always look for the answer.

It is the same for coaches and athletes, what worked last year won’t work this year. Coaches and athletes must evolve and work harder each season, as your rival and opposition coaches/athletes who do evolve and work harder will leave you behind. So if you are doing the same as last season, this season won’t be great for you. Sorry!

Conditioning - It isn’t all about Aerobic Fitness

We must be aerobically fit, let’s run, cycle, swim all pre season!!!!

Again, coaches and athletes, please evolve as per what was previously discussed. Now I am not saying that there is no place for aerobic fitness but it shouldn’t be the main focus. During any season, athletes always get injured, they don’t get unfit, unless they get injured. So what can we conclude from this? Perhaps ensuring they have the correct training to avoid injuries, especially soft tissue injuries.

If you correctly analyse most team sports, they are more anaerobic in nature then straight aerobic. In addition seasons last for months, so why would you want your athletes at peak fitness at round 1? Is their fitness not going to improve over the season? What happens to teams that have their athletes at peak fitness at the start of the season is they usually peak too early and don’t last the full season. If you are a student of sport and analyse any league no matter the level, the team that usually wins is the one that has their best players available at the most important game of the year. Something for you to think about.

Inspire

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As a coach you will not always get your training program or coaching systems perfect!

It is always about the athlete! It is never about the coach!

If you make it about the athlete, the coach will always have a team of players keen to play for them, believe in them and they will perform better as a result. Even if you don’t always have the most talented team or your systems perfect.

If you didn’t have a coach that inspired you, did you play the best that season?  I personally love in the English Premier League that coaches are called Managers because at the end of the day, that is what they are doing, managing elite, professional talent, to get the best out of the athlete and make sure it is a team effort.

If you can’t inspire your athletes you shouldn’t be coaching. Period.



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Why Do Mothers Put Themselves Last?

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Why Do Mothers Put Themselves Last?

When it comes to being organised and dedicated, there is no one that compares to a Mother. Kids, husband, house, everything is in order and works like clock work. After many years working with Mothers I have seen a common thread amongst theme, that is they put themselves at the end of the queue or not at all.

It is always the same comment, I cook for the kids and husband’s meals but rarely for myself. The kids get to all their sporting events, after school activities and social gatherings and when I asked them about their their training time and all I get is a balk or flinch of “pff I have no time to time to train.

It is not that a Mother doesn’t believe in their own personal wellness, but it is that Motherly instinct that kicks in and everyone comes before them. What would we do without Mothers looking after us, when we grew up, they are always there for us and do an amazing job.

The easiest way for a Mother to start to look after their own health and wellness, is with proper nutrition. It isn’t like it is a huge change as they are already in the kitchen preparing food for the kids. However, they tend to snack on the food they are preparing but don’t eat a proper meal themselves. Instead they are often so stressed that the easiest option, is to fill a glass full of wine and have that instead of eating.

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Mothers usually have a schedule for everything. There are set times for kids school drop off and pick up and also their after school activities. You book in appointments for doctors, coffees, lunches etc. So if you do the same for exercise then you are taking a positive step in the right direction.

Even though Mothers have the best intentions when it comes to putting everyone else first. What they often don’t have a chance to think about is if they ate better, exercised regularly and got adequate sleep, the daily tasks would be so much less effort. For a start you would feel much better about yourself, not to mention look like you did before kids and with the same amount of energy. It is a win/win situation.

Three tips to ensure you are healthy and a positive role model for your kids.

  1. Prepare food for your children that works for you, saving you time in having to cook two meals. As if it is healthy for you, it certainly will be a great choice for your kids as well.

  2. Prioritise exercise, many of your kids have sport that they have to be dropped off at. Why not go for a walk or run instead of sitting in the car.

  3. Sleep is when your body gets to recover and because you are going at full steam all the time, trying to juggle all that comes from kids and family life, sleep is vital. You don’t let your kids stay up all night, so you shouldn’t either.


Remember even though you are a Mother first and your body is extremely resilent you still need to ensure that you take care of yourself. You can keep going for a long time, but your kids and husband if you were to ask would want to see you healthy and happy. So take the time to prepare your food and find the time to exercise.

PS. Magdalena, Energie4 Director, Trainer and Fascial Stretch Therapist, who has 3 adult children, is a walking example that you can still have the body you desire. It all comes down to food preparation, training regularly and ensuring that you have enough sleep.

Magdalena - Energie4 Director

Magdalena - Energie4 Director

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Why Women Don't Achieve Their Goals?

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Why Women Don't Achieve Their Goals?

We are going to explore today why women don’t achieve their goals when it come to fat loss. There are 3 major points that you can start with that will make a huge difference to you achieving your goals. Firstly, women need to change their way of thinking about weight loss to body fat loss. Secondly, you do not diet ever, this is something that has been a common theme long before the internet even came along, but will lead you down a path of disappointment and you won’t achieve the body you desire. So with all this information out there that you can find on Google, Instagram and Facebook, it is getting extremely hard to know what is right and what will work for you. So let’s get started.

  1. NEVER DIET - Diets Do Not Work

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You should never diet, period. Traditional diets are based on starving yourself. The cut of calories below the amount you need, may work initially but after 2-4 weeks you stop losing weight and undoubtedly get frustrated and go back to normal eating. What most women go through over the years and decades is the yo yo dieting. Without an understanding of basic human physiology, what you are doing is confusing your body’s metabolism. If your body’s food intake is cut, it freaks out and thinks you are starving it, which is what you are doing. As your body is a survival system, with any diet, it loses the ability to know when the next meal is coming, so it actually shuts down your metabolism.

Let’s get into the difference now between weight loss and body fat loss. Losing weight may sound great and we all have a number in our head that we want to be. However, do you care what the number on the scales say or if you can fit into that dress that you love or your favourite jeans? This is where it’s about body fat loss instead of weight loss, as you can lose weight and still be fat and flabby, as you are more likely have lost muscle mass. So if you are going to embark on a new nutrition plan, ensure you have your body fat measured and don’t worry about the number on the scales.

What we find at Energie4 is that because of years of yo yo dieting, women become conscious to eat. As I mentioned above starving the body and switching it to survival mode can cause so many hormonal and metabolism issues but when you feed it the correct nutrition and consistently it balances your body and the result of body fat loss will be achieved. It is imperative that you find a nutrition plan that works for your body. You must eat more in order to lose body fat, we know this sounds the reverse of what you are thinking, but we do it on a daily basis and once you change your mindset, you will notice the results immediately.

2. Strength Training

Another stereotype in the fitness world, is that women were sent to the cardio area and kept away from the strength area. Women have always been told that slow long cardio training was the best and only way to lose body fat. So further from the truth because when women diet and add cardio training, they become what we call skinny fat. Skinny fat means they lose muscle mass, they may look like they are skinnier but in reality they still have the body fat that they so desperately want to get rid of.

Strength training will not make women put on excessive muscle. For a start women do not have enough testosterone to be able to have a mass amount of muscle But for the women who do have a bigger amount of muscle usually are training multiple times per day and may also have some extra assistance. One of the big reasons that women struggle to get their bodies, is the loss of muscle mass as you age. Muscle mass will give you the muscle tone, that all women come in and ask for.

So get into the gym, try exercises that you wouldn’t normally do and step back and watch the magic happen.

3. Commitment

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You have to commit to a specific time frame, when it comes to a new lifestyle of nutrition and training. It isn’t a 4, 8 or 12 week challenge, your lifestyle shouldn’t have an end date ever. It is a lifestyle, where you promise yourself that you will train a certain number of days and ensuring your nutrition is on point every day. Once you commit and keep the promise you made to yourself, you will see the changes and with this your motivation will increase for you to keep on going.

At Energie4 we always start with a small commitment to your training, starting with two sessions a week is always advisable. When you start to feel comfortable with that then and only then will we allow you increase your sessions. Saying that if you add a session one week it becomes a bonus rather then if you have 5 sessions a week and you miss one, you then consider yourself as failing that week. With this negative association often women will then also give up on their nutrition, falling back to emotional eating, with the mindset of starting again the following week.

As adding training and nutrition is a lifestyle, you have to ensure that you have the mindset and also the time to complete what is required in order for you to reach your desired body. We like to set up women to succeed and not fail and not to put them down if they can’t make a session. Remember this is a lifestyle change and we are in the business of helping people change their lives for the positive. We all get busy and doing less to start with will be the key in being committed long term.

Are you going to be the same you in 2019?

Therefore, in order for you to achieve your body composition goals you need to understand your lifestyle and how it is all going to fit in. Changing your nutrition and mindset around eating for your body and not for starvation is something that may seem counterproductive but it’s the most effective long term changes. Lifting weights will not make you put on muscle and look bulky like a man, it just doesn’t happen that way. Once you commit to training that you know you can easily achieve, you will see the benefits and remember any extra sessions is a bonus. Who doesn’t love a bonus, especially if it makes you get closer to your desired body.

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Strength Training For Athletes

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Strength Training For Athletes

Strength training for athletes is not primarily used for improved strength and power, however for injury prevention. What they don’t realise is that you can not build strength and power without a body that is balanced left to right and trying to add heavy loads to an already faulty structure can lead to injuries. If an athlete is injured they can not train in the gym and even more importantly they can not train at their particular sport. If an athlete is not assessed after each season, their chances of injury get higher each season.

Cam Bolton’s - Germany World Cup Win - February 2019.

Cam Bolton’s - Germany World Cup Win - February 2019.

One thing that needs to be understood from the start, is that all sports have certain patterns that cause imbalances. Take basketball for instance, most basketballers will tend to jump from one leg and land on the other leg. This means that their jumping leg is always working very powerfully and their opposing leg is absorbing the landing, causing it to take a huge load and stress. Over the corse of even one season, this is always going to result in an imbalance between the jumping leg and landing leg. If we multiply that by many seasons, the imbalance becomes even more pronounced.

Firstly, the role of a strength coach is to ensure the athlete can perform training and games in an injury free state. If they get injured at any point of the pre season or season this is time away from their sport training, which will decrease their ability. It is very hard to be a value if you have to miss training each week, just in order to play each week. If an athlete is in a balanced state their likelihood for injury is much less. You only have to use professional sports as an easy example, the teams with the least amount of injuries are usually the ones in the finals and take out the ultimate prize. Any athlete that has played injured will understand that they can not perform to their full ability when they are injured.

Matt Targett & Hayden Stoeckel - 2012 Olympic Medalists

Matt Targett & Hayden Stoeckel - 2012 Olympic Medalists

At Energie4 we train athletes from junior levels all the way to the Olympic podium. All of these athletes do at least one if not two phases of structural balance work in a competition year. This is why we have had so much success at all levels of competitive sport. Energie4 athletes are educated and understand the importance of having are balanced body and notice it’s value to their strength, power and performance throughout the season of their sport.

To move into more detail about strength training for athletes, we first have to look at having a solid base/foundation from where we can build on. Athletes at Energie4 always start with unilateral work, meaning using single leg/arm exercises, like a split squat and dumbbells like a dumbbell bench press before they are progressed to barbell work like a barbell squat or barbell bench press. Any time you create balance between the legs or the arms and go back to a squat or bench press, the athlete has not got weaker, in fact they get stronger, even without doing the exercise the coach was concerned that they would lose strength.

The second major point when you consider the balance between left and right, is that power can’t be developed without first having strength. For example, any athlete who has had an ankle injury that has not been rehabilitated properly, they will have trouble pushing off the ground, effecting running, changing direction and jumping. As the body is extremely clever, it will look to other muscles to try and generate the strength and power it needs in order to perform at the level the athlete is use to. The result however, is that this compensation, causes the exact imbalances that we have been discussing, which can directly relate to an injury in another part of the body. This only frustrates the athlete, as they only want to train and play their sport. Athletes are generally very impatient, as is their competitive nature, so they need to be educated on the value of what you are trying to achieve, in addition to encouraging their patience, so they can be a bigger, stronger, faster athlete.

Thus, strength training for athletes is ALL about injury prevention. If the body is balanced, there is less chance of an injury to the athlete. If they strength train and build a solid, balanced base, they are able to train in the gym and also fully train for their sport. This already gives them a huge advantage over their team mates and competition. Finally, the more base and foundation they have the less time they have to work on structural balance and the more time they can use strength training to increase strength and power.


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World Cup Victory - Cam Bolton

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World Cup Victory - Cam Bolton

Watch Cam Bolton’s First World Cup Win in Feldberg, Germany!

CAM BOLTON’S FIRST WORLD CUP WIN!!!!

There is no more deserving athlete of success then Energie4’s Cam Bolton, the work and commitment to the sport of BoarderX is second to none. He has had more than his share of extremely severe injuries, which a few of them that could have been career ending. In saying that he has never said a negative word or has been depressed about any of the injuries. His only ever thought was to get back into the gym and back onto his snowboard.

Anyone who says someone is an overnight success, really doesn’t know what it takes to get to the top of whatever it is they do. No one ever falls into success, it comes from years and years of hard work, dedication and the undulating challenges that confront them. This is not just exclusive to the athlete but the people around them that support them day in and day out.

Cam Bolton is an exceptional athlete and anyone who wants to succeed in their particular sport should take note of Cam’s story. Before the 2018 Winter Olympic Games, we wrote about Cam’s journey to his second Olympics, which you can read in the link below.

What really impresses us about Cam’s story is 3 years ago on the same course that Cam fractured a vertebra in his spine. He was testing the course for the organisers to ensure its safety unfortunately it wasn’t built properly, which caused Cam to overshoot a landing, which resulted in his broken back. This is the true character of Cam. I was up at 4am to leave for New York to do some lecturing for the famous Dogpound gym and work with Hugh Jackman in New York and Los Angeles, when I woke up to a text from Cam. Cam did not text me to tell me he had broken his back but apologised to me because I was going to Aspen to watch him at X Games. After his sincere apology he said it was because he had broke his back and was stuck on his back in hospital. My concern was for my athlete and couldn’t care less about him not being at X Games but that he was ok and his injury wasn’t so bad that it would end his career and possibly his ability to even walk.

Number 1 and I guarantee it won’t be the last one, now that Cam has that winning feeling!

Number 1 and I guarantee it won’t be the last one, now that Cam has that winning feeling!

The reason we work with athletes is for them to achieve their dreams. We have no interest in self publicising and trying to profit from our athletes, it’s just not why we do it. There are so many coaches who care about their own success and totally forget about the athlete’s dream.

This is all we need and is more important then any fame, which is the respect and acknowledgement from out athletes. This is the text that I got from Cam.

“Big dog, just won the World Cup in Germany at the place I broke my back 3 years ago! A lot of my physical and mental knowledge comes from you and the work you put in, thank you big fella.”

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Knees Over Your Toes, Please!

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Knees Over Your Toes, Please!

Should your knees go over your toes when you do any leg exercises like a squat or lunge? YES

Have you ever tried to walk up or down stairs keeping your shin vertical?

What about Olympic lifting competitors, who put their knees well over their toes, with maximum amount of weight on the barbell.

Knees all the way over the toes, very hard to be an effective lifter with straight shins.

Knees all the way over the toes, very hard to be an effective lifter with straight shins.

The knee is designed to go over your toes, full stop! The forces on the knee are actually less when it is flexed because of the co contraction of the hamstrings and quadriceps. This co contraction actually helps to counteract the force on the knee cap (patella). Studies have shown that Olympic lifters actually have the lowest rate of knee injuries.

This year alone we have had several clients come in and say, oh you want my knee over my toes? One client who had knee pain, was told by another allied health professional, who I should add doesn’t have any qualifications to design exercise programs. For some reason everyone has this perception they know better then someone who has spent their life learning about exercise and the correct techniques.

There are plenty of sporting situations apart from Olympic lifting, where the knees are over the toes, such as start for track sprints, swimmers, cyclist have their knees over their toes, one last example is a sport such as fencing, where they spend the entire event lunging forward at their opponent.

Tom & Laura showing two different versions of the split squat, both with their knees over their toes.

Tom & Laura showing two different versions of the split squat, both with their knees over their toes.

If you have knee pain, then you have to have it diagnosed by the correct healthcare practitioner. If you do have pain under or around the knee cap, there generally will be some sort of imbalance that needs to be corrected. The most common imbalance is the Vastus Medalis Oblique (VMO) is weak in comparison to the Vastus Lateralis. To strengthen the VMO there are certain exercises, the VMO is activated the most at the top 15% of knee flexion and bottom 15% of knee flexion.

Therefore, if you want to strength the VMO we often give clients exercises that use the top range, like a Poliquin Step Up or a more challenging one is the split squat with a quarter rep at the bottom, in addition to a full repetition.

So please when you squat, split squat, lunge, step up have your knees over your toes, this will not only help with your knee pain, but will strength the VMO and hamstrings at the same time. You will be surprised with the benefits of doing proper training of your legs.

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Attitude Is Everything!

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Attitude Is Everything!

With the 2019 Australian Open finishing last night, there were contrasting performance in both the women’s and men’s finals. When you coach you want to see your athlete have the right positive attitude, especially as you know the work they have put in to reach the pinnacle of their particular sport.

As we all witnessed last night, talent and hard work will only take you so far, if your head isn’t in it then you won’t win at the elite level. Now Nadal is no first timer to a Grand Slam Final, as he has 17 Grand Slam Titles. However, he never looked like he wanted to be their last night, as his performance was well below his best and the way he had played for the 2 weeks.

Attitude - Nadal just doesn’t look positive before the match even started.

Attitude - Nadal just doesn’t look positive before the match even started.

In his post match acceptance speech, Nadal actually confirmed that he was having some personal issues and that indeed his head wasn’t in. This was evident from the very first game and eventually going down 0-3 games to Djokovic in the first set. Being off his game to a player who has won 6 Australian Opens is a place that you don’t get over. Djokovic could sense the blood in the water and didn’t stop the onslaught until he won his record seventh Australian Open.

In the womens final both players had moments when they were positive and negative. In the Women’s Final Osaka had 3 Championship points, which she lost them all and it went into a third set. If you look at it at a basic level, she only had to win one point out of three. If you told her that at the start of the game, she would back herself to only have to win 33% of her chance to win the 2019 Australian Grand Slam Title. After that she lost the plot, screaming, hitting her racquet into the court, walking with her head down and was looking like throwing the match. However, to her credit she found her positive attitude in time, to come back and win the 2019 Australian Open.

I am not a fan of the huge congratulations players make of themselves when they win a point. If it is the set or a tough game yes, and of course the match. Now I get they are trying to fire themselves up, but I feel they are using too much energy and also losing focus on what they are there to achieve.

Women’s finalists - Osaka & Kvitova - firing themselves up!

Women’s finalists - Osaka & Kvitova - firing themselves up!

Attitude is everything when it comes to sport, as there can only be one winner. This whole notion of trying your best and winning doesn’t matter, which is what our kids are being taught these days. I really don’t understand this mediocre approach of so many people. Ask Kvitova or Nadal, are they happy putting in days, months and years of training, 2 weeks of competition to get to their dream game, only to lose.

The takeaway of these matches are if your head isn’t in for a moment, your opposition will take you down and swiftly at this level. It is all relative and the principles apply over all sports and even life. It is very hard to be successful at anything if you don’t have the right positive attitude. Everyone is going to have a bad or negative things happen at some stage, but it is the time it takes you to turn that into a positive. Keep your head up and look positive, it will do as much for you as it will to distract your opposition and make them doubt themselves, because they don’t know why you won’t lay down and just lose.

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Preparation Is Key, Execution Is Vital

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Preparation Is Key, Execution Is Vital

Execution - the carrying out of a plan, order, or course of action.

Michael Phelps with all 23 of his Olympic Gold Medals - A true champion who knew exactly what he had to do to execute when it came time to race.

Michael Phelps with all 23 of his Olympic Gold Medals - A true champion who knew exactly what he had to do to execute when it came time to race.

When it comes to performing any task, it is the execution that is vital. You can be full prepared but if you don’t execute to your full ability then there is something you have failed to plan for. This can be in all aspects of your life, whether it is for a sport, your health and fitness or your work. Firstly, you will know when you have an event, a fitness goal or a work deadline. So how do you ensure that your preparation is adequate for you to execute your task to what you expect the end result to be?

Let’s look at what it takes to prepare first. Have you given yourself enough time? In order to be prepared you have to put in the time it takes to get ready. This can’t be done overnight or in a week, it takes time to be properly prepared. Now you might only need a couple of weeks to be ready for a work deadline. If you are already lean and going on holidays in 4 weeks, this may be all the time that you require in order to look the way that makes you happy. On the other hand if you aren’t in shape and you are getting married, you may need at least 3 months so that you are happy with the way you look on your big day. If you have never run a half marathon before and just started running you are going to need a good 6 months of training.

Have you done the work? It is all good to have the time to prepare, but have you done all that you set out in this time frame. Did you miss sessions of training, preferring to procrastinate or you were just lazy? If you did the sessions, where they done to your full capacity or were they at sub optimal levels? With any task it is the quality that will inevitably allow you to execute at your full potential.

Have you been consistent in doing the tasks? Consistency is paramount, have you done something that works towards your goal or task on a consistent basis, it may or may not be daily thing but it has to be done regularly. Remember at the end of the day, it may just be you that is disappointed if you don’t reach your target, but it could be others that have also invested time to assist you in reaching your end goal.

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When it comes to execution there are a few factors that we need to understand. The best way I have found is to work backwards from the task you need to execute. You know the day, so what is it that is required to get done in that timeframe?

When it comes down to a sporting event or a presentation, there are optimal amount of nerves, too little as you can see you will not have you ready to perform, too much and you will totally underperform also. Often people get worried and in their own head when they have butterflies, this is normal and if you don’t I would be worried. It is harnessing the nerves and using them to your advantage. As if you have prepared properly there is nothing to be concerned with it. You should have a plan on what you want to achieve and execute accordingly. Only have a few key areas you want to get across if it is a presentation, if it is a sporting event you will have certain times or performance numbers or if it is a body composition goal, for a wedding or a holiday, you will know what size you have to be to fit into your wedding dress or a body fat percentage you want to be before you leave for holiday. Leaving everyone around the pool in awe of your physique and hard work.

If there are too many nerves, people will often doubt themselves or get intimidated by others. This is where a clear focus of the task at hand is so important. When you are prepared, there is no need to have those nerves or doubt. When it comes to intimidation, what is there to be intimidated by if you have done the preparation and know what you need to do to execute.

When you execute and achieve what you have set out to, there is no better feeling. To know all the hard work and preparation was worth it, to know you have set yourself a task or met your deadline and there was success at the end of it. Remember to prepare but when it comes time to perform, ensure that you execute so that you are proud of the end result. Do it for yourself and the reward will be there.

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Lose Body Fat - 28 Day Challenge

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Energie4 is giving YOU the chance to lose the body fat you don’t want. We have partnered with 5.4 to have all your meals prepared and delivered taking the hassle out of your hands and really you have no excuses now.

We hear it all the time, a client says “but I eat healthy and I know what to eat”. If only we had a dollar for every time we heard that. At the same time if you know what you are doing, why are you sitting in front of me asking my advice? Where is your 6 pack abs?

The fitness world is a strange place, as everyone seems to know it all when it comes to training and nutrition. There is so much information out there these days with the internet and social media, that everyone is an expert. We do have to consider who is an expert? Does a 100,000 instagram followers make you an expert? Does the fact that you are on the morning show make you an expert or on a fitness TV show? Or is it the fact that you have studied for many years, and provided results over a broad range of clientele? To be honest who really knows, the world is a very different place these days and there are a lot of blurred lines.

What we do know though is that if you don’t produce results, how good are you really? We don’t care how good your trainer looks without a shirt or in a bikini, if they can’t transform YOU! Gym selfies or standing on stage with next to nothing on with a horrendous fake tan doesn’t mean they though how to help YOU. Means they know how to help themselves, and those same strategies, 9 out of 10 times will do absolutely nothing to help YOU!

Nutrition plays a big part in your transformation. This is why we have partnered with 5.4, their meals are tasty as well as right for YOU. YOU will not have to prepare or shop for your food. In conjunction with Energie4’s nutrition reset and YOU will be losing body fat. Remember losing body fat is always the aim, not just weight off the scales. No one wants to be skinny fat, hence you need to fuel your body right, as well as train the correct way.

Click to join Energie4’s 28 Day Body Fat Challenge with meals provided for you by 5.4.

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Would you exercise outdoors in 42° heat?

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Would you exercise outdoors in 42° heat?

Extreme Heat and Training.

Now doing a training session in extreme heat can be dangerous and many will think stupid. However it can be a test of mental strength and preparation for the odd time you might need to compete or do something outdoors in such conditions. Anyone can train in ideal conditions but can you be mentally tough enough to train at extremes of heat and cold? What happens if you have to train or compete injured, how do you get yourself through if you are use to only ideal conditions?

Our bodies can often be pushed far further then our minds let us. Sometimes there are limits that need to be explored and boundaries that need to be pushed. This is true in so many aspects of our life, whether it is the gym, sport or work situations. We have all seen the people who cruise, when you know their potential is so much more then they display. Can you push through the pain or barriers in front of you?

What motivates you to get moving? To not stop and keep. Going when all you want to do is turn around or stop? Who is that person or thing that drives you? With the start of 2019 so many people have new year resolutions or new goals to achieve. However, what are you willing to do to achieve them?

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One of the best things of training in the middle of the day, when it is the hottest, you have the whole park to yourself. It is a great feeling to know you are the only one who is fully committed. It really isn't about the heat but pushing myself to the extreme. If you want a challenge get out there and give it a go, test yourself, prove to yourself what you can actually achieve.

NOTE: If you do exercise in the extreme heat, please ensure that you are properly hydrated and understand the signs of heat stress.

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Are you against reaching your goals in 2019?

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Are you against reaching your goals in 2019?

Updated 03/01/19

NEW YEAR RESOLUTIONS DO NOT WORK!

"Failure is not fatal; it is the courage to continue that counts!"  Winston Churchill

As it’s the third of January already, how are your New Year Resolutions going? Have you achieved what you have set out already? Have you completed three days of exercise? Have you given up drinking alcohol? Has your food been clean after the over indulgence of the festive season?

If you don’t have the correct strategies and support, most people will give up and it will be New Years Eve 2020 and you will have the same resolutions as this year.

Setting a resolution has to be realistic, no different to setting a goal.  The main issue that you find with people who want to jump start their fitness and lose body fat.  Jumping in head first is comendable but often the fastest way to fail, as it is too hard to keep it up. Once you go back to work, kids back at school and life hits you again, can you really exercise 5 days a week, can you prepare your food and have control over your sleep?

Now it is only the first month of the year, so it's not too late to reach your 2019 New Year resolution.  Here are a couple of things to be aware of in order to restart your resolution and not only reach your goal but ensure you maintain your new self.

1. Lifestyle

Exercise and nutrition is a lifestyle, it isn't something you do for an 8 week period.  All the get fit 8 week challenges, don't teach you how to incorporate healthy eating and training into your lifestyle.  Often the diet side is calorie restriction and the training level is too high, so neither can be sustained for long periods, hence they are usually only 8 week programs.

However, if you can learn to increase your exercise gradually, rewarding yourself with an extra session, rather then trying to train every day.  Remember, life can get in the way and when this happens the first thing that always goes is your training.  

The best thing is to gradually integrate your training, in addition to your nutrition.  This will give you the best results and they will be long term, hence becoming part of your lifestyle.

2.  Program Design

With the influx of group classes these days and new studios popping up everywhere.  It is easy to jump in on a class but if you haven't trained for a while, the class maybe more advanced then you can do.  This can be very demotivating.  

On the other side if you have any injuries, a class or program that is not personalised to you, could further aggravate a current or past injury.

This is a something we pride ourselves on and separates Energie4, plus the world class coaches who have your personal goals as their priority.  Having a program is not only great because it is personalised for you, but helps you track your progress.  This shows you your improvement and also motivates you to come into the gym and work harder each session.

3.  Energie4 Training

Energie4 Training, has all the benefits of individual personal training session, however it is without the cost.  You get your own personalised program, after your initial assessment with a world class Energie4 Trainer.  From here you can choose from 6 different time slots a day, morning or evening, 6 days a week.  Once you arrive for your training session, your trainer will ensure that you improve each session and most importantly have the correct technique.

Will having the same lifestyle and body as last year make you happy?

You can book your trial Energie4 Training week on the below link.

Energie4 Training Trial

However, what are you waiting for? Are you against the new you in 2019?

We have limited 2 and 4 weekly sessions packages for 4 or 12 weeks. They are selling fast so you need to hurry to secure one for yourself. As that’s the reason you are doing this isn’t it? For yourself?

2 Sessions - Click Here

4 Sessions - Click Here

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Festive Season Survival Guide

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Festive Season Survival Guide

Festive Season Survival Guide

The best thing of it all is that YOU have the chance to learn the hidden secrets of Hollywood Star’s, Olympic Legends. Dieter has used these exact techniques outlined in the Festive Season Survival Guide with all his high profile clients and every day people, from Mum’s and Dad’s to New York executives to retirees.

Want to have a few drinks over the Festive silly season that’s fine because Dieter has put together a comprehensive eBook to guide you through all the traps of December. Not only are you provided with detailed information over 6 different topics and each one will have 10 detailed tips. These are golden for this Christmas season but for all to come and if nothing else that is worth its’ weight in gold. Let us not kid ourselves we are all going to have a drink and that does not make you a bad person if you do what makes the difference though is what you learn from the time you do slip up. Again, it is not the end of the world as there are many strategies you can use to ensure that you control your party animal side!

IT’S ONLY ONE PARTY

If you are that person who doesn’t do things in halves and you have decided that the first party will be when you let your hair down just a little!. Annnd before you know it, not only have you had too much alcohol, you have also eaten all that is bad for your body and not what you normally eat plus it’s way past your bed time. This might not sound so bad apart from you waking up late, missing your morning workout and you are extremely dehydrated from the result of last nights alcohol consumption and all the wrong foods. Because you have woken up late you feel like you have been hit by a truck, you have no motivation or desire to have breakfast so you skip it. Only to grab a muffin or croissant at work to go with your second or third coffee.

Please coffee kick in soon! your head continues to pound through the morning, making it ever more difficult to concentrate and get anything done. Is the coffee helping your headache or further making you more dehydrated? As you drag your body through to lunch you are now starving and need another sugar hit to go with the muffin or croissant that you had mid morning. You reach for a sandwich or roll, the body is on its third go of storing body fat on your love handles and stomach areas. Third time you say not possible. However, if you look back at the alcohol and bad food from the night before, the muffin or croissant this morning and now more carbs at lunch with the sandwich, it is not unreasonable to see your body put some fat on and even worse look bloated and terrible.

BREAK THE HABIT

Get to know the strategies that can break the habit or help you get back on track so you don’t end up regretting yet another December Festive Season. You have made great choices all year on a daily basis, let’s continue them through the Festive Season.

The festive season might be in full swing as it is much easier to throw your hard work away join in the festivities and be merry. How bad can a few weeks of drinking, bad food and very little sleep be? Well for some it can be BAD but if you want to keep your body fat where it was when December started then you need to ensure that you continue to look after your body during the festive season.

Firstly, you need to remember all the hard work and discipline that you had for the first 11 months of the year. Stay true to yourself.

Secondly, do you really want to feel like this constantly all month. When you have so many deadlines and things to accomplish before the end of the year, why put all this extra pressure on yourself.

http://energie4.com/ebook/festive-season-survival-guide

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Gut Health

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Gut Health

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When it comes to overall wellness, maintaining your gut health is just as important as maintaining your heart health, bone health, and the health of the rest of your body. Although digestive symptoms like heartburn, gas constipation, diarrhoea, nausea, and abdominal pain are common with an unbalanced gut. An unhealthy gut can also present as food intolerances, skin rashes, arthritis, headaches, and chronic fatigue.

Your gut is its own complex ecosystem and as crazy as it sounds it is home to 100 trillion micro -organisms. The gut has a crucial role not only in digestion but your metabolism and your immunity, in saying this, it is responsible for 75% of your immune system. Most of you might not know that you only need to have the tiniest amount of food (a pinky nail size in fact) to cause an inflammatory response that can take up to 90 days for it to leave your system.

Below are some common food allergy symptoms:-

Tingling or itching in the mouth
Hives
Itchiness
Swelling of the lips, face, tongue or throat
Swelling of other areas of the body
Wheezing or trouble breathing
Nasal congestion
Abdominal pain or diarrhoea
Nausea or vomiting
Dizziness, light-headedness or fainting

I am sure you have all felt those “butterfly” feelings in the stomach when your nervous or your stomach drops when you get scared, this nervous feeling comes from your stomach and reacts allthe way up to the brain. Hence the gut is now being called the “second brain”. How you feel in mood can be a derivative of what is going on in your gut.

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What you also need to know is when you have permeability in your small intestinal tract also known as having a “leaky gut” this is when the tight junctions in your small intestinal tract has become blunted due to bad eating habits and stress which allows toxins and undigested material to enter into the bloodstream which will send alarm bells to the first responder and that is our –LIVER! The liver is responsible for filtering out potential or hazardous materials, when he is inundated with undigested food and waste he calls on the immune system to help him out and  starts attacking back and the outcome reaction can be susceptibility to food sensitivities,  intolerances and allergies causing inflammation throughout the body a stress the body doesn’t  need.

So let’s talk about what symptoms, signs of unhealthy gut (leaky gut) are…

Multiple food sensitives
Digestive issues like gas, bloating, constipation or diarrhoea
Seasonal allergies or respiratory problems like asthma
Autoimmune diseases including but not limited to rheumatoid arthritis, Hashimoto’s, or lupus
Nutritional deficiencies
Skin rashes
Recurring sickness or infection
Hormonal imbalances
Diagnosis of chronic fatigue syndrome or fibromyalgia
Mood and behavioural issues like anxiety, depression or ADHD
Headaches, brain fog, and memory loss

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So you are all probably saying well I might have one of these issues or more how do I fix it!

Well, it isn’t that easy especially if you have more than one of these issues my advice would be to seek professional advice from a natural health practitioner or a functional medicine practitioner.

People will be advised to say take some probiotics or prebiotics which is all well and good but  you need to understand that the gut has a combination of “good” and “bad” per se, what  becomes problematic are the “numbers” of which bacteria has an imbalance of the amount of thegood to bad bacteria. Having a healthy gut flora aids in digestion, absorption of nutrients and the formation of your stool. So next time don’t be shy have a look before you say good bye! I know  it’s not the most common conversational point but checking out the formation of your stool and  its consistency does give you an idea on what is going on in the gut. Surprising to most having  the right gut flora does help your body use insulin effectively reducing your risk of metabolic  disease, ie. diabetes.

So first time users of probiotics don’t go for the biggest number like 1 billion to 100 billion or evenmore, you need to understand the type of strains there is in that capsule of a billion bacteria and how you might react to it, if it is severe as in a “die off” reaction may cause fever, chills,  headaches etc.

IF, you do want to start with one go for one that contains a few of the strains such as L.  acidophilius or B. bifidum as well as some others see how you feel with that. Be aware of storage too, so ask the practitioner how to store them as the type of probiotic you buy will either need  special storage conditions or not.

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For those that think eating yoghurt and fermented foods such as sauerkraut and kimchi is enough– it isn’t!! Especially if you have ticked a few from the symptoms above.

If you are not doing it already DRINK LOADS OF WATER!! If you are drinking water already that isgreat but be weary of the source of which you are drinking. Water is in every nook and cranny of your body and travels to your brain and it makes up the bulk of your blood as well as lubricating  your intestinal tract. As easy as it is to reach for the tap water consider this when you fill up your glass do you want to drink water that contains…toxic heavy metals like lead or cadmium and with the remnants of prescription medications that  people flush down their toilets when they go for a pee. Tap water is also treated with fluoride andchlorine, which can create a whole host of problems. It might be cheaper and accessible and theysay it is clean it isn’t always the best option for your gut or health.

No surprise to all of you…the next piece of advice to support healthy gut is REGULAR EXERCISE!!

Not only does training make you stronger, look and feel good as well as a whole host of long termhealth benefits but it supports the balance of microorganisms in your gut and keeps your  digestive system moving! 

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Jump Jump Jump!

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Jump Jump Jump!

Michael Jordan when asked admitted that he could fly even if it was briefly!

Michael Jordan when asked admitted that he could fly even if it was briefly!

Most athletes will benefit from having a better vertical jump for their particular sport.  To see some jump, is often awe inspiring and magnificent, no matter the sport.  Some sports it is more important then others, like basketball, volleyball and snowboarding.  However, AFL, soccer and even swimmers can have a benefit from jumping higher.  So is your vertical leap something you are born with or can you work on it.  Of course genetics helps massively, but with the right training anyone can increase their vertical jump.  Every athlete wants to jump higher.  

There are many ways to improve your vertical jump, but nothing works better then jumping.

Jump, jump, jump!

Jump all the time, whenever you can. Train your body to jump consistently, the more you jump, the more your body will learn this is normal and your vertical jump will improve more then anything else you can do.  

There are different types of jumping and each sport has it’s own jumping characteristics.  Any strength coach or athletic trainer should know what it is for the sport they are coaching.  For years I was training swimmers to improve their vertical jump by strength training their legs.  No one else was doing it, but I understood the necessity especially for sprinters that the start was a vital part of the race, especially in the 50m freestyle.  If you were half a body length off in the first 15 meters it was very hard to win already.

There are also different types of jumpers, some have the ability to jump off two feet, where most will prefer a running start and jump off one foot.  Other athletes can jump well once, however, the more elastic jumpers can jump once, but then land and jump straight up again and repetitively, with very similar vertical leaps, a lot of volleyballer's and basketballer's posses this ability.

There are several different ways to test for vertical leap.  For instance in 2011, at an Australian Swimming Relay Camp, I tested for a standing static vertical and counter movement vertical jump.  This tested the relay athletes ability to start the relay off or were they better suited with their jumping ability to go in the second, third or last leg.  The results were quite outstanding and surprising to say the least.

Jumping Exercise

If I had to choose one strength training exercise that you can do in the gym, it would have to be a Squat push press.  It is the single best strength exercise, one because unlike Olympic lifting almost anyone can do it and it is a much easier progression then attempting a power snatch.

You always as an athlete, need to look at the return of an exercise to the risk of injury.  It is my belief to always be on the side of caution, hence training an inexperience athlete in the gym to do Olympic lifting can often be detrimental to their sporting performance, as well as the risk of injury.

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The easiest way to test your vertical jump, is to put a tape measure on a wall.  From here reach up and take down your reach, as this will be your start point.  With a little bit of chalk on your fingers, you are now ready to test your vertical jump.  There are two common ways of testing.  One is a static vertical jump, where you go into a squat position and then jump, recording the highest mark your chalked fingers make.  An alternative way is a counter movement vertical jump, where you can step into your vertical jump, again recording the highest mark from your chalked fingers.  Obviously your counter movement jump should be your best one, but I have seen it the other way around, which I can't explain to you, apart from their were swimmers.  That said push them in the water and they turn into fish, it's just that some are literally fish out of water, when it comes to athleticism on the ground.

So what are you waiting for start jumping today and you will notice your vertical leap not only increases, but the ease you can jump higher will both surprise you and others!  Enjoy your new vertical leap, for more information on athletic conditioning please don't hesitate to contact us.  From the wanna be athletes playing a Dad's football game to aspiring Olympians, an increase vertical jump will benefit all athletes.

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Sleep

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Sleep

Importance Of Sleep For Health & Body Fat Reduction

How often do we forego quality sleep to focus on other areas of our health and lifestyle?  Perhaps we spend late night hours answering emails rather than getting a solid night’s sleep?  Or do we slog out that before/after work training session in lieu of getting some quality Z’s?  Maybe even we stay out late eating and drinking things we know we shouldn’t…? Or we just say "I can catch up sleep later.."

Regardless of our reasoning, sacrificing sleep is not the best choice for our body fat reduction and overall health.  Did you know that a lack of sleep can lead to an increased chance of:

  • Weight gain
  • Diabetes
  • Cardiovascular disease
  • High blood pressure 

And these just a few health issues that it can effect.

Furthermore, inadequate amounts of sleep, or poor-quality sleep may stop the brain from restoring properly overnight (hello unproductive work day) and can affect the amount of growth hormone produced (rendering that gruelling session you did that day not as efficient). 

Ok, so you get the gist of it by now, sleep is very important for our health and wellbeing.  But how can we know if we’re getting our sleep right?  Well if you answer ‘yes’ to two or more of the below questions, it is safe to say you have some work to do on your sleep!

SLEEP QUESTIONNAIRE

  1.  Do you have trouble falling asleep at night?
  2.  Difficulty waking in the morning?
  3.  Do you sleep less than 8-9hrs per night?
  4.  Do you wake up more than once per night?
  5.  Do you sleep in a room with light or noise?
  6.  Do you wake up feeling tired?
  7.  Do you wake up only with an alarm?
  8.  Do you go to bed later than 11pm?
  9.  Do you get up earlier than 6am?
  10.  Do you use medication to go to sleep?

If you answered yes to more than two of the above, then you could definitely benefit from implementing some of these valuable hacks to help improve your sleep. 

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  1.  Lower your cortisol – reduce your stress levels at least two hours before bed (no emails,   arguments with others, action/horror films).
  2.  Ensure you are properly hydrated throughout the day (0.04L per kg of body weight   should do the job).
  3.  Turn off screens, wifi, phones and computers a minimum of two hours before bed
  4.  Try journaling and writing a grateful log (on paper preferably).
  5.  Optimise your digestion. Avoid food two hours prior to bed. You may need digestive   support supplementation, such as digestive enzymes, probiotics or glutamine.  Poor   digestion means you can’t sleep properly AND won’t have the right nutrients to induce a   proper sleep. 
  6.  Incorporate sleep supplements. Magnesium is the easiest sleep supplement to incorporate   (get any type ending in ‘ate’), Theonine or Inositol may also be useful.
  7.  Lastly, a small amount of red wine may help sleep.  Yes, you heard right! Red wine helps   with melatonin production, which is key for sleep.  Try a glass of good quality red wine in   the evening to enhance your sleep.  That's one glass and not half a bottle in the glass!
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Try these tips and tricks to enhance your sleep, and feel the amazing benefits of quality sleep to your body, mind and physique! 

Yours in health

Meister Athlete

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Nutrition

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Nutrition

In todays busy hectic world we need to be able to function at our highest.  One of the easiest ways to ensure this is to have the correct nutrition.  Now everyone knows what to do but very few people actually eat well.  Apart from exercising, which is usually the first thing people will skip, food and eating well is right up there too.  There are so many excuses that people have, time being the first one, not having access to good food and just right out being lazy.  Don't worry we all have these times in our lives, so you are not on your own.

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Nutrition isn't as hard as everyone makes out.  It often comes down to planning and discipline.  You need to understand that what you put in your mouth fuels your body.  If you fuel your body correctly you will think better, have more energy and will ALWAYS want to eat better for the other meals of the day.  As you feel the results in your personal and professional lives, it becomes easier and easier to eat the right way for your body.

Breakfast is the meal that many people will skip.  Skipping breakfast is not ideal for a number of reasons: 

  • you have already fasted all night, so your blood sugar is low and your brain needs sugar to function optimally.
  • keeping a steady blood sugar level is the key to maitaining weight or losing body fat.
  • if you don't eat you are more likely to eat something bad, as you need that instant blood sugar hit.

Therefore, eating breakfast is vital to how your day will go, as it helps you set up your food choices for the rest of day.  One strategy that works really well but many people hesitate at when I mention is the meat and nut breakfast.  The meat and nut breakfast, has worked with great success for our clients all over the world.  Now before I hear you all say you couldn't possibly eat meat for breakfast, I would like to ask you to think what you eat when you stay in a hotel, while you are holidaying or working?

The majority of you will go for a high protein breakfast, like an omelette, cold meats and hot meats.  

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Why do you do this?  It is because of your subconscious knowing you probably won't be eating for a while and a high protein breakfast will keep your satiety for a longer duration, then cereal or pancakes! 

So remember to eat right for your body, your food fuels your body and breakfast sets up the way you will eat for the rest of the day.

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Excellence

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Excellence

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When it comes to excellence, what areas in our life do we seek it out?

Career?  Family?  Sport?

What defines excellence?

Education?  Results?  Drive?

So why when it comes to ourselves, so many of us don't strive for excellence?  Why do we neglect the lifestyle habits that can make us function at a much higher level?  Nutrition, exercise and sleep all make a huge difference on our daily life.  Yet, time and time again, I hear people say I know what to do, but if only I was given a dollar for every time, I had someone tell me that.  

Trainers often only train for themselves, people choose trainers because they look the part or because of their personality.  The reality is that most personal training courses are short courses, which therefore limited with how much information they can teach.  The other major reality is that the average life span of a trainer is 18 months.  On my observations over the past 25 years is that the standard of trainers has greatly decreased.  With Registered Training Organisations (RTO) more focused on getting people through the courses, rather then education, is why a lot of them have been deregistered in the past year of so. 

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People always want to hire the best person for the job, especially those who are directors or in senior management positions.  Therefore, what is your interview, vetting process for finding a personal trainer?  Is it education, results, how they look, their personality?  What do you look for when you engage a personal trainer to take care of your most vital asset, your body?

So many people want the best but when it comes to training and nutrition they are well below average.  This isn't because of you but often it's because there is so much fake information out their with the internet and social media now, it is hard to distinguish what is excellent vs mediocrity.

People who have prestige cars like a Mercedes, Porsche, Audi, use the best fuel in their cars. Have them serviced when they are due.  So why are people so bad with their own bodies.  Take a moment to think, if your body is being treated like a prestige car or an old rust bucket.

You don't sacrifice when it comes to your business career, so don't sacrifice your training, nutrition, wellbeing, which is what will make you better at work as well.  You body is vital to your life, work, sport and your general wellbeing, get this right and your life will improve drastically.

www.meisterathlete.com.au/meister-team

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Adversity

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Adversity

Cameron Bolton

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Cam Bolton Olympic Snowboarder in Boarder Cross dispcipline.

In the 2014 Sochi games, Cam was boarding extremely well, but it wasn't with adversity.  Just before the Olympics he slightly strained his adductor.  This caused him to have to rest totally for the 2 weeks before the Olympics.  This is not only a huge inconvenience to an athlete's preparation but extremely frustrating.  Athletes do not like to rest, especially Cam!

2014 Sochi Olympics

After having to rest for the 2 weeks leading up to the Olympics, the Boarder Cross was put off for a day, because of the snow and visibility was terrible.  This also, didn't play into Cam's benefit, as he wasn't a high ranked athlete.  As a result of this qualifying was cancelled and they went straight into heats the following day instead, but meant that Cam would always be disadvantaged by the bad gates.

However, once Cam came out of the gate in the first heat, he was on fire.  He went through all the qualifying rounds easily, winning them all.  So now comes the semi final, with 6 riders in each semi final, the top 3 of each advance to the final with a 50/50 chance of a medal.  With Cam yet again leading the semi final, he only needed to  stay on his board and finish the race.  Unfortanately, sometimes in sport and life, things are out of your control.  An Italian rider went into a corner far too fast and as Cam who was leading and about to take a jump, was collected from behind, as the Italian athlete tried to use him to break his speed and careering of the course.  The collision took Cam out and in the process giving him a concussion, cut on his face and a right arm with several fractures. 

To Cam's credit he managed to compose himself and race the small final, only minutes later.  Sign of a true competitor, even with the injuries he sustained in the semi final crash.

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The pins, screws & plates in Cam's right arm, as a result of the very unnecessary Olympic Semi Final crash.

The pins, screws & plates in Cam's right arm, as a result of the very unnecessary Olympic Semi Final crash.

2014/2015 World Cup Season

Once Cam was back in Melbourne, he had his surgery but continued to train his legs even though he was unable to use his right arm.  After several months of training the rehabilitation at Energie4 began to increase the strength in Cam's wrist.  The 2015 World Cup season, Cam returned bigger, stronger and learning from his great results in the Olympics.  Unfortunately, at the start of another race he was taken out again in the start section and fractured his upper arm bone, in the shoulder region.  Again, ending a season ending injury, Cam came back to Melbourne for more rehabilitation which can be a very slow and frustrating time for an athlete.

2015/2016 World Championships Season

After yet another pre season of rehabilitation before Cam could start training for performance.  He had set himself a goal of increasing his muscle mass, so going into the 2016 season he was the heaviest and strongest he had ever been.  Several races at the start of the season were cancelled due to lack of snow.  However, Cam was focused to train hard and continue his quest to get back to his Olympic form.  

The first race of the season and Cam was ready to go after a couple of seasons of disappointment.  Cam was back! He raced well in every preliminary heats and finals making his first World Cup Final.  After leading the entire race a small mistake cost him his first World Cup win and instead he ended up finishing 4th, still his best World Cup result.

Since, he was looking so good at the previous race in Germany they asked him to test the course.  When disaster happened again as a result of the course.  Cam went too far off a jump and landed on his feet but the shock of over shooting the jump caused him to hit his coccyx on the snow and sent extreme force up his spine.  Ultimately fracturing a vertebra, yes a bone in his spine.  Even this did't damper Cam's snowboarding ambitions.  6 weeks after fracturing a vertebra he entered an ocean swim and came top 10.  This is after 6 weeks of lying on his back as he couldn't have too much force on his spine, so he was basically bed ridden.

2016/2017 World Cup Season

Finally, injury free for a season this season didn't produce the results Cam would of liked.  Thus, even though results didn't come there was still a great chance to learn about racing, competitors and courses.  Again, fuelling motivation for the next season and his preparation for the Olympic season.

2017/2018 Olympic Games

Coming into an Olympic season, the pressure and expectations are very high, both to make the team but also improve on the previous Olympics result.  Cam's World Cup results haven't been his best but it is enough to get his second spot on the Olympic team.  Now, all those past performances mean nothing.  Cam is at the Olympics and has the same shot at winning like all the athletes competing.  The most challenging part of the Olympics is performing when it counts, handling the pressure.  There is so much prestige being an Olympian but even more when you stand on the dais and become an Olympic Medalist. 

Cam was the best performing male & female Boarder Cross athlete in 2014, I know that he can do even better this year in a couple of days.  Look out for those dread locks flying down the course in Pyeongchang, this time he will be out in front and stay there to the final.

 

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It is always a pleasure and honour training athletes, assisting them to achieve their goals.  There is nothing more satisfying than seeing a Energie4, perform on the biggest athletic stage, the Olympics. 

From everyone at Energie4, we wish Cam an even better Olympics 4 years on and to see him go one better and contest for the medals in the Boarder Cross final.  If there is one athlete that can overcome all this adversity and win a medal for Australia, it's Energie4’s Cameron Bolton.

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Failure

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Failure

NEW YEAR RESOLUTIONS DO NOT WORK!

"Failure is not fatal; it is the courage to continue that counts!"  Winston Churchill

As the end of January comes close, many people's fitness new year resolutions have been put off to 2019 already.  Setting a resolution has to be realistic, no different to setting a goal.  The main issue that you find with people who want to jump start their fitness and more then likely lose body fat.  Is that they want to do all too much, all too soon.

Now it is only the first month of the year, so it's not too late to reach your 2018 New Year resolution.  Here are a couple of things to be aware of in order to restart your resolution and not only reach your goal but ensure you maintain your new self.

1. Lifestyle

Exercise and nutrition is a lifestyle, it isn't something you do for an 8 week period.  All the get fit 8 week challenges, don't teach you how to incorporate healthy eating and training into your lifestyle.  Often the diet side is calorie restriction and the training level is too high, so neither can be sustained for long periods, hence they are usually only 8 week programs.

However, if you can learn to increase your exercise gradually, rewarding yourself with an extra session, rather then trying to train every day.  Remember, life can get in the way and when this happens the first thing that always goes is your training.  

The best thing is to gradually integrate your training, in addition to your nutrition.  This will give you the best results and they will be long term, hence becoming part of your lifestyle.

2.  Program Design

With the influx of group classes these days and new studios popping up everywhere.  It is easy to jump in on a class but if you haven't trained for a while, the class maybe more advanced then you can do.  This can be very demotivating.  

On the other side if you have any injuries, a class or program that is not personalised to you, could further aggravate a current or past injury.

This is a something we pride ourselves on and also puts Meister Athlete apart.  Having a program is not only great because it is personalised for you, but helps you track your progress.  This shows you your improvement and also motivates you to come into the gym and work harder each session.

3.  Meister Training

Meister Training, has all the benefits of individual personal training session, however it is without the cost.  You get your own personalised program, after your initial assessment with a highly qualified Meister Trainer.  From here you can choose from 6 different time slots a day, morning or evening, 6 days a week.  Once you arrive for your training session, your trainer will ensure that you improve each session and most importantly have the correct technique.

You can book your trial week on the Meister Athlete Mindbody app or follow the below link.

https://clients.mindbodyonline.com/classic/ws?studioid=697241&stype=43&prodid=10144

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Evolution

Fascial Stretch Therapist - Magdalena with Grant Hackett out the front of Meister Athlete

Fascial Stretch Therapist - Magdalena with Grant Hackett out the front of Meister Athlete

"Evolution - the gradual development of something."  Oxford Dictionary

Meister Athlete has gradually developed from a purpose built high performance centre to a multi purpose personal training gym, which offers a range of services.  Meister Athlete now offers the following services:

  • 1 on 1 personal training
  • Small group personal training
  • Corporate group training
  • Athlete conditioning
  • Body composition
  • Exercise rehabilitation
  • Trainer mentoring
  • Fascial stretch therapy
  • Nutrition advice
  • Boxing classes coming soon

As part of the evolution of Meister Athlete's services, we continue to strive to be the best in the business.  Our evolution basically means that we continue to offer new services, with new equipment, new gym layouts and adding better, more highly qualified and educated people to deliver these to you.

 

Corporate clients - Texco who have trained for over 3 years twice a week every week.

Corporate clients - Texco who have trained for over 3 years twice a week every week.

All though Meister Athlete and it's trainers are constantly evolving, the principles of exercise and movement are always the same.  It's just the way that it is executed to keep up with the latest scientific research and most effective methods of training.

Therefore, if you want to get results the fastest and most effective way, Meister Athlete can help you reach your goals in the shortest of time.

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