Sleep...your secret weapon!

“Sleep is food for the brain, sleep is fuel for exercise”

Hi everyone, Donogh here from PFP. In this blog I’m going to discuss the importance of sleep and how you might be able to improve your sleep – your secret weapon!

Sleep can aid the body in growth and repair as cortisol, a known muscle eater is reduced during sleep. Sleep is the best time for growth and repair as testosterone and human growth hormone are at their peak. A reduction in sleep means a reduction in muscle building time. Long periods without sleep can increase stress to key organs and cause muscle soreness. Sleep has been shown to improve motor learning and reduce anxiety. Research has even shown that 8+ hours of sleep can reduce your risk of injury.

Image via Pinterest

Image via Pinterest

 

So, what are the consequences of poor sleeping patterns?

•       Poor concentration, Poor Decision Making, Poor memory Recall

•       Mood Disturbance, Increased Anxiety, Depression,

•       Reduced Testosterone, Reduced Growth Hormone, Increased Cortisol, Reduced natural adrenal release

•       Increased risk of illness

•       Loss in Lean Tissue, Increase in Body Fat

•       Increase stress to key organs

Did you know that research has also shown that being awake constantly for 17 hours has the same effect as 0.05% blood alcohol levels! To avoid this effect, it is advised to try nap throughout the day if you have a long day. A 20 minute nap has been shown to enhance alertness, concentration and motor skills. Be careful not to nap too long though as naps between 45min and 90min may have you waking up groggy and disoriented.

What strategies can we implement to try sleep better?

  • Educate – Understand the importance sleep plays in your lifestyle
  • Routine – Determine your sleep requirements and meet them nightly, try go to bed around the same time every night
  • Environment – Create a dark, quiet, comfortable and a technology free bedroom. Avoid using your phone, tablet or laptop 1 hour prior to going to sleep. Activate the blue light filter on your phone/tablet. Or try out the blue light blocking glasses - available here
  • Periodize Sleep – Try creating times within busy days that you can have a nap
  • Nutrition – Stabilize blood sugar levels, restrict caffeine consumption after 3pm so your bodies melatonin production isn’t interrupted

Sleep is one of the most underappreciated part of our lifestyle but it can play a huge role in helping us reach our goals. Hopefully from this you can take away how important it is and try to improve it just a little.

As always, if you have any questions just pop in and ask one of us.

Talk to ye soon,

Donogh

Shoulders and T-spine Health

Opening up the shoulders and Thoracic spine

Hey everyone coach Ev here, following on from my previous blog, I said I would write a blog on how to free up the shoulders and thoracic spine.

Many of us have developed bad habits that have led to restrictions in our movement ability in our shoulders and t-spine. My experience of coaching has shown me that those who play hurling or rugby usually have greater shoulder and t-spine mobility in comparison to Gaelic footballers and soccer players. And those who sleep on their shoulders often have a huge imbalance in their shoulder mobility when both sides are compared. This could potentially lead to an injury over time which may vary from minor muscle strains to more severe disk issues etc. Almost all of the exercises below can be done at home and can hugely help in creating a little extra mobility.

T-spine

Side lying windmills

Get a foam roller and place this under your top knee whilst lying on your side. Bring your knee to 90° angle. Start by having your hands together with your arms straight. With your top hand, use your thumb like a pencil and draw around your body as you exhale. Keep your thumb in contact with the ground at all times. Your top shoulder will drop towards the ground during this process. Also keep your knee in contact with the foam roller throughout the movement. If you have never completed a movement like this before you may feel ‘popping’ or cracking in your t-spine and this is normal.

 

Bretzel

Whilst lying on your side, bring your knee to a 90° knee angle. With your top hand, grab your lower ankle and with your lower hand, grab your top knee, take a deep breath, on the exhale press your top shoulder back towards the ground. As with the side lying windmill, you may hear or feel a ‘popping’ sensation in the t-spine.

 

Quad t-spine rotation

Whilst in an all-fours ground position. Press your hips back and keep a neutral spine. Grab the back of your neck with one hand, fix your eyes to that elbow. As your externally roatate your arm outwards, keep your eyes on your elbow and maintain the neutral spine.  As with the 2 previous exercises, you may feel ‘popping’ in your t-spine if you have poor mobility.

 

Shoulders

Wall slides

Sit into a quarter/half squat against the wall, press your lower back into the wall. Place your hand and elbow in conatct with the wall, run your hands and elbows up and down the wall. This may be difficult if your mobility is very restricted. Throughout the movement keep your lower back in contact with the wall. A good cue for this is to keep ribs down.

 

Bench shoulder flex

For this you'll need a bench/chair and a dowel. Start with your knees dircetly beneath your hip, a dowel held by both hands behind your head/neck and your elbows at shoulder width on a bench. Take a deep breath, on the exhale press your hips back while keeping your elbows in contact with the bench.

 

Shoulder rotations/dislocations

For this exercise all you will need is a dowel/band/rope. Initially I would recommend for someone with poor molility to start wth as wide a grip as possible. Keeping your arms straight. Rotate over your head and backward. As you progress narrow your grip.

For those with severe lack of mobility I would recommend starting these execises at home on top of any training they may already be doing. 2-3 sets of 6+ reps is a decent rep and set range to start with. And remember, when it comes to mobilty and flexibility work, quality over quantity.

As always, if you have any questions, call in and ask or pop us a message here at PFP.

Thanks,

Ev Hennessy B. Sc

 

 

My top training and nutrition podcasts

As we head towards September, I know lots of you are renewing your health and fitness goals and getting remotivated after the summer months. One of the questions I've been asked loads is for some podcast recommendations - so today I'm going to go through a few of the podcasts I'd recommend, especially if you want to expand your nutriton and training knowledge.

1. Sigma Nutrition - https://sigmanutrition.com/

One of my go-to podcasts for evidence based info on all things health and lifting related. Hosted by leading Irish expert - Mr. Danny Lennon. 

2. The Strength Athlete - http://thestrengthathlete.com/

A powerlifting/strength based podcast for those who are interested. Great evidence based info on training, nutriton, technique and sports psychology. 

3. Precision Nutrition - http://www.precisionnutrition.com/

Covering a wide and intersting variety of topics, Precision Nutrition is a great podcast for expanding you nwoledge inrelation to nutrition, health and fitness. 

4. The Guru Performance - https://guruperformance.com/

Hosted by Laurent Bannock and featuring a wide variety of expert speakers on everything in sport and exercise science. Often delving into the latest science and research on a topic. 

Give any of these podcasts a listen and let me know how you get one. Also, if you've come across any podcast gems please let me know...I'm always looking to add more to my playlist.

Thanks,

Nigel

 

One size fits some...

Hey everyone, Donogh here again. In this blog, I’ll talk about the importance of an individualised program to reach your goals. One of the services provided here at PFP is an assessment through Functional Movement. Based on your results and your needs we then design a program.

Image via Google

Image via Google

The aim of this is to turn your weak links into less of a weak link while also focusing on the importance of turning your strong links into even stronger links, therefore it is important to have an individualised program. We are all different, two people may have the same goals but they will have completely different strengths and weaknesses. Through the assessment we also get a picture of your lifestyle and other factors that can affect your training such as work, nutrition and sleep. Again, no two people will be the same here.

I have worked a lot with various rugby teams and I have seen first-hand a one size fits all approach, in reality it’s a one size fits some. Through the assessment we can identify where you have issues in your mobility or stability while also checking previous injuries and then implementing corrective strategies individual to you. These strategies will make your movement better, reduce your risk of injury and give you a better chance of your program being a success.

My most used phrase as a coach is “it depends”, it always depends on something. “How do I get stronger?”. It depends on what you have done before, injury history or movement quality. “How do I get fitter?”. It depends on your body composition, nutrition or sleep quality.

Once we have a snap shot of your lifestyle, movement, strengths and weaknesses we can give a very good go at designing a program specific to you. Without knowing all of that, the program’s success will depend…

Hopefully that gives you an insight into the importance of individualised training and if you have any questions call in and have a chat with any members of staff here at PFP.

Donogh

Lower back pain? 5 core exercises that may help!

Hi everyone, it’s Donogh here, I’m delighted to have recently joined the team at PFP as strength and conditioning coach.

At some point in your life you will most likely have suffered from lower back pain. I want to talk about my 5 go to exercises that helped me eliminate the lower back pain that I suffered from for quite a few months.

Before I get into it, I know low back pain can come from multiple sources but I also know the main source of low back pain is often from either a weak core or a poorly controlled core. I have a background in sports injuries and so have helped many people get over back pain, most of the time fixing the core helps.

I designed this core circuit for myself but have since given it to a lot of my clients and with proper technique it has reduced pain in every instance and eliminated it completely with a few. These 5 exercises cover every direction of movement and targets each of the main muscles of the core. The idea behind it is to learn how to switch on the core repeatedly and to teach the core not to allow movement in the trunk while other movements are occurring – this is called anti rotation. Anti-rotation for me is a crucial part of creating an efficient core. Whether you’re a footballer bracing for a challenge or a block layer shovelling cement, your back will not like the pressure of constant twisting. Learning how to control the core and getting it strong at limiting movement in the trunk will prevent back pain.

Everyone who is a member in PFP will know these exercises and those of you that aren’t a member (shame on you!) should know them too. There is nothing fancy to it but it’s about consistency and challenging all areas. Too often I see people training core either with poor technique (which can put added pressure on the low back) or not training the entire core.

The first thing everyone must know about the core is how to properly switch it on. If you can imagine having a beer can under your rib cage and trying to squash that can with your ribs, you will have switched on your core. Every core exercise should be done “squashing a beer can”.

The 5 exercises are done in a circuit for 3 sets with a 1 minute rest after all 5 are done.

The exercises are:

1.       Plank

2.       Side Plank

Everyone knows what a plank and side plank are but not everyone can perform them correctly. I would suggest videoing yourself doing it to provide visual feedback or to ask a qualified trainer how to do it. If you were to look at someone doing a plank they should be completely straight (like a plank). A lot of people do planks for long reps (60secs), what I suggest is more reps but shorter time (6x10sec with 1 sec between reps). You still get the 60 seconds of work on your core but instead of long shakey reps, you instead teach your body how to go from a relaxed state to an engaged state in the core. I have found this method helps more with low back pain because throughout the day we go from a relaxed state to needing our core (picking an object up).

Key Points for plank and side plank

·         Squash can

·         Body in straight line

·         10 seconds on 1 second off, 6 reps

 

3.       Deadbug – The deadbug is my favourite core exercise, it teaches core control while moving the limbs. This closely mimics running and if done properly can take a lot of pressure off the low back. It also teaches coordination between arms and legs which some can find challenging. To do this exercise correctly, lie on your back, drive the back flat into the floor, squash the beer can and allow no movement from the trunk for the entire exercise. With straight arms point your hands to the sky, bring your knees up towards your chest with your hip and knee angle at 90 degrees. I perform 20 reps per set, 5 dropping the right arm behind your head while dropping your right leg straight down to the ground. Repeat on your left. I then perform opposite hand to leg on each side. Each of these challenges the core in different ways and provide great stability.

Key Points

·         Back flat against ground, squash can

·         Arms pointed towards sky directly over shoulder

·         Knees directly over hips and knee angle at 90 degrees

·         5 reps with same sided movement and opposite side movement – 20 reps total

·         Avoid trunk movement

 

4.       Landmine Rotations – Another exercise that works on anti-rotation by preventing movement in the trunk while movement is occurring. With the bar either fixed in a landmine fitting or in the corner of the wall, pick up the bar and lock both arms straight out in front of you. Drop the bar to one side keeping your trunk steady in one position. The only movement should come from your arms and a little from your upper back. Your low back and hips should stay locked in the starting position. Repeat these 10 times on each side.

Key Points

·         Squash can

·         Movement from arms and upper back

·         10 reps

 

5.       Barbell Rollouts – These can be done band assisted or without the band depending on your ability. Again, squash the beer can while doing the exercise and roll out until your body is fully straight, then roll back to the start position. Rollouts, again, are providing movement while your core fights to stay stable.

Key Points

·         Starting from your knees with or without a band

·         Squash the can

·         Roll out until fully straight but without touching your body off the floor

·         Roll back to start position

·         10 reps

 

So, they are my 5 go to exercises for low back pain. Before doing this circuit, make sure you know how to do each exercise properly. Any questions don’t hesitate to come in and ask.

 

Donogh Flannery