** Isractive postural awareness and correction course **
2 month course that will take you from slouch to stature by improving your structure. Could this benefit you?
The Isractive training for humans concept is broken down into 5 clearly defined stages. In order to move and function in the most efficient way it is important that trainees complete each stage and master its techniques with proficiency before progressing to the next level.
READ MORE ABOUT THE STAGES OF TRAINING BELOW
The TRAINING FOR HUMANS concept re-focusses the mis-used term 'functional training' into a fitness program that brings out the best possible movement, endurance and integrated strength abilities and performance of the trainee. This is achieved by re-assesment and activation of human biomechanics of the trainee via a range of corrective exercises and multi-planar movement routines.
Consider if your choice of exercise is going to help improve your primary function as a human. If not question whether it will actually hinder your progress.
Protect your joints by ensuring all routines are performed from a bio-mechanically safe and efficient positions and movement patterns. If in doubt, check with a professional.
Volume over loading. Perform quality repetitions of an exercise many times in place of heavy reps of an exercise less times. Use equipment to complement not control your workout
Prevent the creation of new deficiencies by keeping muscle and fascia tissues supple and flexible by using massage and stretching techniques.
Investing 20 minutes practicing an exercise accurately will help you progress quicker than a 2 hour badly performed heavy or messy workout.
The ISRACTIVE fitness coaching ideology addresses the often forgotten purpose of a training program which as the name suggests should primarily be about being fit, healthy and efficient. Traditional and 'old school' systems are failing fitness enthusiasts and athletes alike by rendering them injured or impaired rather than improved and empowered.
Whilst growing up in the UK I was always an active person, swimming, cycling, running, and constantly monkeying around climbing on and jumping off of whatever I could find. At a young age natural movement patterns were organically formed and agility and abilities gained freely with ease. After qualifying as a personal trainer at the Wingate Institute of Sport in Israel and starting to work in the fitness industry I soon realised that there was a serious flaw in the way traditional fitness programs are administered. With reference to my education in Human Anatomy, Kinesiology I started to understand that hypertrophy through muscle isolation is taught and emphasised as the main goal for those participating in any exercise program. With this in mind most gym-goers and personal trainers are following programs that don't fix a persons de-ficiencies, and focus only on 'getting big'. I observed that trainees with 21st century deficiencies through excessive inactivity were then becoming injured from following these outdated and ignorant training methods. From this point I immediately decided that the only way to help people to achieve healthy, efficient and functional bodies is to build a training system that enables them to gain the natural movement patterns that have helped me stay in top shape - capable, agile, strong, and efficient.
** Isractive postural awareness and correction course **
2 month course that will take you from slouch to stature by improving your structure. Could this benefit you?
TEL AVIV 10KM NIGHT RUN 31.10.2017 WITH ISRACTIVE
Is 2017 going to be the year that you overcome all those mental and physical obstacles and achieve a level of physical fitness and endurance like you’ve never held before?In preparation for the Tel Aviv annual Night Run Isractive presents a couch to 10km training program specifically designed for beginners to running (and or fitness in general).Come and train with us and learn and perfect your running technique whilst improving your physical strength and stamina to a level that speaks for itself. Our running group will provide you with the motivation, commitment and continuity in a fun and friendly environment promising to bring you all the abilities you will require to succeed.Starting in July 2017 (02.07.2017) this 4 month program will hand hold you through the necessary training in order to participate in the annual Tel Aviv Night Run on 31st October 2017. In addition to teaching you good running technique and helping you build your overall fitness, you will be hand held through the process ensuring constant improvement to your ability whilst minimising the risks of injury that often occur whilst training alone. What are the training times and locations?The program consists of 3 training sessions per week - Sunday evenings 19.30Tuesday evenings 19.30Friday mornings 9.00 The program will consist of a combination of running technique and physical conditioning sessions along with intervals and endurance training sessions, and finally of course distance run sessions where we put all our conditioning work to the test.Whilst the days and starting times of each workout will be consistent each week, the choice of workouts (technique, intervals and distance) will change frequently throughout the program. This will cater for those that cannot be available every week for 3 sessions to still benefit from all the necessary disciplines. Similarly, the meeting point for each session will change from session to session but will always be located around the Old North of Tel Aviv. The locations will be announced and sent out by WhatsApp in advance of the session (typically decided before the start of each week but may be subject to change). How much does it cost?400nis/month = 33nis/workoutEarly Bird (registration before 02.07.2017) 25nis/workout = 300nis/monthCommitment is required for the whole 4 month program and is non refundable after registration but can be split into monthly payments. Payment can be made in by credit or debit card. Those registering to join after the start of the course will be required to commit to the full remaining time.(Note the above price is for the training program only. To register for Night Run itself click here.) What should I bring?Sports wear suitable for running. Shoes - durable running shoes, ideally with a neutral/flat step as to not interfere with your technique.WaterTowel (for technique and interval sessions only). Why Isractive and not another running group?Isractive operates on the foundation of improving human movement abilities and efficiency. With this in mind, our program is built to carefully take you through the stages of training and ensuring consistent progress whilst minimising injury. You can read more about trainer Rob’s methodology on the Isractive homepage. How do I sign up?Contact us here (below) or call/whatsapp 0542951511 for more information and registration. (Note places are limited to a maximum of 20 runners so early registration is recommended).
MY CRANE ANALOGY - AND WHY STRUCTURALISM WORKS
As the first of many blog posts to come I decided that I would tell my story of the building site crane. It's an overly simplified analogy comparing an immensely strong machine that we see active on construction sites all over the developing world to our muscular-skeletal system of the human body. I bring this story into conversation early on with new clients when helping them into understanding the process of building real applicable strength and stability into their bodies, and why a precise, controlled and patient work(out) ethic necessary in order to achieve this.Mechanics is everywhere. It is so common to the point that the majority of us don't even pay attention to mechanics at work. The obvious examples that spring to mind might be the cars we drive, or appliances in our houses such as washing machines or heating units. But how often do we appreciate the reason why our buildings don't fall down or how the brackets holding our TV to the wall are so strong. When was the last time you considered how electricity cables don't pull down pylons or how bridges span distant expanses without collapsing? This is before we even look into the natural environment (where incidentally many man made structures have been designed based on support systems inspired by nature).So going back to the good old crane. For simplicity just imagine a standard high rise crane with one vertical leg and a long arm across the top. It is designed to haul loads of thousands of tonnes high into the air with ease. Now just for one minute imagine that the leg of that crane had a kink half way up and the arm at the top was moved off centre. It doesn’t take a huge amount of understanding to realise this is a recipe for disaster and will inevitably lead to the collapse of the crane as soon as it comes under load or tries to move.At this point I want you to imagine that our bodies are that crane, our spine is the leg, and our arm is the arm. When we know how to stand well, to control and maintain a neutral spine position and structural integrity from the ground up our bodies can be incredibly strong, powerful and efficient. But introduce that leg kink (as a bend in the spine), or an off set lifting arm (a shoulder joint that is permanently internally rotated) then we immediately lose our integrity and our potential power and strength is significantly diminished. Load up your body whilst in this state and you’re asking for damage, and the pain and weakness that follows.Whilst biomechanics is an infinitely diverse and complex subject, with more varied parameters and environmental influences to take into account, it still easy to understand why structural integrity is so important in order to maintain an efficient and strong body.One school of thought says that physical therapists, personal trainers, chiropractors and osteopaths should all be working with the same goal in mind. To restore or maintain the natural function and ability of the human body in order that we are able to live as strong, capable, and pain free as possible contributing to overall healthy lifestyle.I have seen time and time again that by correcting peoples movement patterns and eliminating damaging habits and dysfunctions that clients are able to workout, perform well in sports and enjoy a happy and healthy life. For this reason I urge you to embrace structuralism within your training program in order to see the most effective and longest lasting results .
HOW DAN GOT IT RIGHT!
What makes you a successful training client?
WHY HIIT IS NOT FOR YOU - NOT YET ANYWAY.
Its been the rage for years now, with gyms and personal trainers selling their group sessions as the only way to get in shape. But is HIIT causing you more damage than it is good?The evidence is clear. Multiple sports college and medical institutions have conducted research on the effectiveness of High Intensity Interval training. In most cases there is a marked improvement in post workout metabolic rate, improvement in VO2max and cardiovascular capacity (endurance), and (depending on the types of exercises chosen for the workout) usually in improvement in all round strength.HIIT as a concept is great for conditioning, so don’t misunderstand this as a suggestion that HIIT should be banished as a training technique from the fitness world. HIIT (also often concealed within the WODs of Crossfit) should be weighed up carefully against the following factors:-What level are your physical abilities? (Joint mobility, motoric abilities and movement habits, current level of cardiovascular fitness, integrated total body strength, injuries…)Age? - It should be noted that age shouldn’t prevent the use of interval training as a technique as long as the physical abilities issue in point #1 has been addressedWhat are your overall goals? (if fat loss is your main focus then nutrition is key. HIIT training on a diet that excludes carbs will be counter productive for fat loss, and likely to bring injury as a direct result of fatigue during the workout. Consult a professional for appropriate nutritional guidance); again referring to point #1, if you have already worked on your movement abilities then HIIT can be a sure way to challenge overall endurance and stamina now that you are ready. Injury rates are poorly recorded as people often don’t consider themselves as injured until an issue repeats itself or becomes chronic, and that often the causing factor has been halted and time passes before our self esteem allows us to admit that our physical condition has taken a hit. Anecdotally though I come into contact daily with trainees showing up to HIIT classes with pre-existing conditions (often accompanied by a compensatory bandage of strip of KT tape) or complaints during a particular exercise of when a knee or a shoulder doesn’t enjoy repeated poor movement control. (As a side note, HIIT classes are not the time to learn technique, they are too high paced and by definition ‘intense’ to allow time for educating and learning new skills). Time and time again I advise these participants to go away and address their skills deficiencies and when they are ready to come back to HIIT training as a complimentary element to an overall well planned workout regime.Feel free to post comments or questions or be in touch for specific guidance on if your approach to fitness is appropriate for your goals.
STAYING FOCUSSED ON YOUR GOALS
So heres the thing. Im doing it even now as I write this blog. Its called distractions. This post isn’t specifically about fitness but can be applied to your training as much as it can to most other aspects of life. I’ve noted many times that good habits formed in the gym create a whole host of positive and transferable skills for the ‘real world’. For me personally, I don’t have a problem with committing to my body, improving my movements patterns, building applicable strength and allocating the time to progressing my performance. Since focusing on me I’ve attained a level of patience that I never knew I had, I’ve learnt to analyse movements and apply them into real life strength, and I’ve understood how to break down difficult skills into attainable stages in order that I am able to pass on my knowledge and skills to others. There is however a “but”. The “but” is that all these skills I have sometimes get lost along the way of building my business and the less stimulating tasks of my day get pushed to one side time and time again. Finding ways of powering through when theres so many other lights flashing in the background is not easy. Heres a few tips on how to stay focused and and on track. Note- these skills can be applied both in the gym with your fitness program, and out in the real world. Constantly remind yourself of how far you have come and how good that achievement feels. Especially when those tired and lazy moments try and strike its important to keep in mind how easy it is to keep on track and also how easy (and destructive) is to fall off. With the positive mindset of tip #1 actually set aside an appropriate amount of time to work towards your goal. For example, you could say to yourself ‘I’m not going to do *fun thing X* until Ive completed this task.” OR My phone/computer/TV/social arrangements only get attention once I’ve done everything on my important list today.Break down large tasks. See the individual stages as separate tasks. Tackle them one at a time until all have been complete. With exercise and movement in mind this could be breaking down each part of a movement and then putting back together the perfected motions once each part is accurate.Sleep and Nutrition - Getting plenty of quality sleep at the right times and balanced nutrition is key to staying alert and energised. Keeping point #2 in mind, learn to say no to things that get in the way of good sleep patterns and healthy eating habits.ASK FOR HELP - take the support of a professional to analyse your downfalls and teach you new tools and techniques to lift you out of your rut and push you on to new achievements. Theres no shame in admitting you can’t do everything alone, and even a small financial investment in training can reap huge savings elsewhere. So before you click on another link or continue scrolling down Facebook, ask yourselves these questions - Have I eaten well yet today, and have I planned my next few meals (including meal times, buying the necessary goods, and preparing in advance what ever will save time later on)?Have I moved enough today? Did I stand, walk, lift, stretch like i need to in order to keep my body efficient? (if not get up, go for a walk, put the gym in your schedule)What am I going to achieve before the day is out in order to remind myself of the sense of satisfaction that helps maintain a positive attitude and a drive to succeed? And on that note and until the next time, Good Luck!