A healthy mindset: 4 rules to help you stick to your goals.

Desire, Action, Commitment, Results

The most important thing to have with you before you set yourself on the path for health and happiness is having the right frame of mind. Use these four tools for thought to help set your mind up and achieve your goals.

  • Your Desire: This is the starting point. This is when you ask yourself what you want most with your body right now. Don't over think it, just go with whatever comes to mind first, you can always change it later. This will help you decide where to start on the next step.
  • Taking Actions: Is all the little steps you need to do to get your current desire. Each action has its purpose and will help lead you down the best path for your results. You will have to go over this with your trainer / coach as to which actions to take first that will bring the fastest and long-lasting results.
  • Commit Yourself: Is the step that tests how strong your desire really is and your will to continue down the road to achieve it. If you fail to commit and wander off your path, the best thing for you to do is stop before you wander off too far and go back to step 1 and re-think your original desire. Ask yourself, is my desire the same or has it changed to something else? If it’s changed, that's perfectly fine, we’re beings of change and with the world changing around us all the time at an incredible pace and if you don’t change it is inevitable that you will die off like your commitment and desire already has. All you need to do is redirect your desire to something more relevant to you in the present and continue down your newly created path. This is most common and your path can change but the ultimate desire for health, wellbeing and happiness is always at the finish line waiting for you.
  • Get the Results: This is only accomplished if you've stuck will all the other steps and is keeping a consistent track of your progress along the way, without this you will have nothing to hold yourself accountable to and your desire will fade away with time. This is an ongoing process and is very important to see if your actions are moving you forward or away from your goals and desires. If you find yourself drifting away with unwanted results just like before, stop re-think, establish the previous steps and empower yourself by going over all of what you have be able to accomplish so far and use that positive energy to do it again and again until your ultimate desire reached.

Body in balance: Optimal posture and movement

Assess, Correct, Re-assess, Strengthen

By following these steps in order, you will be able to realign your body to function optimally. To have optimum functional mobility is to rid the body of imbalances that create stress on the muscles and joints of the body. Once the imbalances are removed you will notice the change on how your body feels. Pain is the first thing to reduce or even disappear, your movements use less energy, feel easier and with less effort, your energy levels feel increased but that is just leftover energy not being taxed buy the rest of the body. The main thing is you feel more relaxed stress free and happier, and don't we all want that.



Inside your typical 60 minute session.

Warm Up Phase (5-10 minutes)

This is a very important component and is never overlooked, even if you arrive late to your session, you will be required to perform this before you start the workout phase. The main objective is to prepare the mind and body for stress (exercise) and reduce the risk of injury. There are 3 different sections that are addressed:

  • Soft Tissue Work (Self Myofascial Release / Massage)
    • Prepares muscles for activity by reducing tension and making it easier to move.
  • Acute Correctional Stretches and Activations
    • Optimize alignment and function and inhibit any overactive muscles before any loading of the body occurs.
  • Dynamic Range of Motion / Mobility Exercises (if cold this can be done at the start as well)
    • Increase tissue temperature of the muscles, tendons, ligaments, joints and fascia and re-establishes correct movement patterns.

Workout Phase (30-40 minutes)

  • Reactive Training
    • Focuses on the nervous system, and can incorporate balance, agility, speed, plyometric training.
  • Resistance Training
    • Where the real work is done, this focuses on power and strength training.
  • Energy System Training
    • Also known as conditioning or metabolic training, this can focus on different aspects specific to your goals.

Cool Down Phase (5-10 minutes)

  • Restorative Stretching
    • Now that your body’s deep tissues (muscles) are warm this is the best time to stretch all your problem muscle and joint groups used in the session.
  • Breathing Work
    • Brings the body back into a state of calmness, changing from the sympathetic nervous system (fight or flight) to the parasympathetic nervous system (rest and digest).