Kreate Training

Technique - Press Ups
Another exercise which will be used frequently in home workouts, so let’s make sure we are performing them correctly.
Picture one shows a “T-Shape” press up which can put a lot of pressure on your shoulders and increases the risk of injury around this area.
... Picture two shows “A-Shape” press up with correct angle of scapula and shoulders and creates a much better stable and powerful position.
If you are struggling with these drop us a line as there is a few regressions and progressions you can play around with to assist.
Protect your bodies guys...
*As you can tell I’ve been slapping my ass with white chalk* 😂
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If your are procrastinating about moving or doing any form of exercise today, then write the activity down in the comments box below and yourself & I can hold you accountable to it.⁣ ⁣ Putting your intentions out into the world can act as a great accountability tool to yourself to get stuff done. ⁣ ⁣ So let me know what you’re going to do... ⁣

A deep dark hole and looks like there is no way out. ⁣ ⁣ There is nobody to blame but me, I got myself here.⁣ ⁣ You have really and truly used your last life, this is now going to be your life forever. ⁣... ⁣ You have no other options, nobody else to help you!⁣ ⁣ I’m terrified, I’m freaked out, where do I go who is there to help me? ⁣ ⁣ Daniel you are walking this path alone what are you going to do? ⁣ ⁣ Sound familiar? ⁣ ⁣ There is a lot you can learn from your past and me being very transparent there is definitely a lot I have learnt from mine.⁣ ⁣ This current situation has brought up some very similar emotions and thoughts that I’ve had before, however unlike before I now respect and accept them. ⁣ ⁣ I’m letting them come and go as I’ve been humbled by them many times before and I understand they have a purpose within my life. ⁣ ⁣ By no way I am I saying I’m stronger than my feelings however what I am is accepting them and allowing myself to know that sometimes things are more than just about ourselves.⁣ ⁣ Stay Healthy, Stay Humble, Stay Safe ⁣ ⁣ Daniel
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1️⃣ Health
2️⃣ Sunshine
3️⃣ Friends
... 4️⃣ Family
5️⃣ Rum
😁
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So my aim for the next few weeks is to keep it simple. ⁣ ⁣ Here is a little movement I put together consisting of three simple but effective exercises..⁣ ⁣ Sunshine & movement was a blessing today!
... 😎
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Reducing the risk of injury while training at home is so important. ⁣ ⁣ Video demonstrates some variations of the Burpee (love it or hate it) make sure your doing them effectively for your level of athleticism. ⁣ ⁣ Stay safe people ✌🏽⁣

I’ll just leave this right here for a Monday morning for you! ⁣ ⁣ Share and like for others too see...⁣
Daniel 👊🏽

Dynamic Warm Up
A warm up is a integral part of training and shouldn’t be missed just because your training at home. ⁣ ⁣ Essentially a warm up is to prepare the mind and body physically for exercise.⁣... ⁣ Video demonstrates specifically a dynamic warm which personally I think works well with most workout plans.⁣ ⁣ My Guidelines⁣: ⁣ 1. Carry out 5-10 reps of each ✅
2. Where possible progressively increase ROM ✅ ⁣ 3. Actively control muscular actions as you move⁣ ✅
4. Do 2 - 4 sets of each movement⁣ ✅
5. Body temperature and heart rate will be raised ⁣ ✅ ⁣ ⁣ Enjoy
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Daniel…!⁣
I replied, Yes!⁣
Knowing that when my full name is used it means something serious is coming just after.⁣
... What is the best workout programme I can do to make me strong and feel empowered?⁣
Fully aware that this might not be the answer that this person is looking for and without probing to much I replied:⁣
“It’s the one that you can be flexible with your approach”⁣
More than ever this reply rings home to a lot of us now and being flexible and adapting to our surroundings is so important for our health, mind and survival.⁣ ⁣
The anxiety and fear can easily overwhelm us however our goals and dreams remain the same.⁣
Kreate the life you love people!⁣
*Picture is a random one of me and my friend getting excited over his silly hat*
Sharing the smiles today!
✌🏽🖤✌🏽
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Moving away from body composition measurements & testing. ⁣ ⁣⁣ Testing where you’re at and progression can mean jumping on the scales or taking your body fat. ⁣ ⁣⁣ For sure this form of testing is important however it can be over done and drive you insane!⁣⁣... ⁣⁣ So what should I test Daniel? ⁣⁣ ⁣⁣ Testing baselines for: ⁣⁣ ⁣⁣ 1. Anaerobic Capacity⁣⁣ 2. Aerobic Capacity⁣⁣ 3. Speed⁣⁣ 4. Agility ⁣⁣ 5. Balance & Stability⁣⁣ 6. Flexibility ⁣⁣ ⁣⁣ Can be hugely powerful for you & not just professional athletes as it gives us starting points against which achievable goals can be set.⁣⁣ ⁣⁣ More than this it allows you to move away from just thinking of testing being based on weight & how much body fat you have.⁣⁣ ⁣⁣ In my experience a by-product of many of these will mean you will see natural changes in body composition with the right training plan and dedication.⁣ ⁣ Win! Win!
Want assistance with testing? Reach out and I’ll be more than happy assist!
✌🏽
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BAN THE WORD “DIET” ALREADY! 🥱BAN THE WORD “DIET” ALREADY! 🥱

Happy New Year Team! ⁣ ⁣ Hope you all enjoyed the festivities and made the most of the time off!⁣ ⁣ Some may feel that they have ate & drank to much over the Christmas period and feel little sluggish and flat!⁣... ⁣ I say well done you! YOU HAVE LIVED!!⁣ ⁣ Now you are super motivated and inspired to hit the gym and get your 2020 goals on track however don’t fall into the trap of crazy diets and gym routines...⁣ ⁣ Small consistent steps throughout the year will always be the winner...⁣ ⁣ 👊🏽⁣
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100 Burpees - Merry Christmas 🎄
Matthew Lee Coaching

Merry Christmas Peeps...⁣ ⁣ Love to all the people I have worked with this year, you truly inspire me to be the best I can possible be.⁣ ⁣ My words of wisdom to you:⁣... ⁣ No matter what cards you have been dealt there is always a chance to win! ⁣
✌🏽
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Want to be the best version of yourself and be at the top of your game and performance? ⁣ ⁣ Then stop doing random exercises and training modalities concentrating just on load and jacking your heart to unnecessary heart rate training zones.⁣ ⁣ Yes this applies to coaches too!⁣... ⁣ Okay, don’t get me wrong there is a time and place. ⁣ ⁣ However what I’m saying is specificity needs to be running through your mind first when programming your clients and athletes.⁣ ⁣ Making sure that your training activity actually has a positive transfer to your sport or event! ⁣ ⁣
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I’ve made mistakes, but I’m not going to make the same mistakes. I’ll make new mistakes.
Was fitting for this climb.
Credit: Jose Mourinho

Want to build your strength & technique to do a body weight push up?⁣⁣⁣ ⁣⁣⁣ My advice.... ⁣⁣⁣ ⁣⁣⁣ Don’t just focus on your chest!! ⁣⁣... ⁣⁣⁣ When working on prone upper body strength it’s important in my opinion not to neglect the posterior chain and its role in supporting any upper body push movements.⁣⁣⁣ ⁣⁣⁣ Just like most things you want to build from a solid foundation and with push ups your back muscles are that support and foundation. ⁣⁣⁣ ⁣⁣⁣ Currently I’m working with my client Allison on perfecting her push up and we use array of techniques and tempos to help with this.⁣⁣ ⁣⁣ One exercise I use is the inverted row for her to understand posterior activation and engagement! ⁣⁣⁣ ⁣⁣⁣ Any other exercises you use? ⁣⁣
Allison Morris
⁣⁣
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