Words of wisdom from Coach Champ. #SilverbackStrength #LiveStrong #strengthandperformance

Tyre flipping is a movement with huge benefits for many people, but it’s often misunderstood or done wrong. Firstly, it’s a full body stimulator – there isn’t a single muscle this exercise won’t recruit and strengthen – including stabilising muscles – in a way that traditional barbell and dumbbell movements can’t. I personally find it particularly beneficial for contact sport athletes as a bridge between the weight room and playing field. It helps develop force from the ground up – all flips require an explosive lower body drive which extends up into triple extension and through the hands. Tyre flipping can also be used to develop endurance, benefiting athletes and non-athletes alike. Finally, tyre flipping helps develop a formidable level of mental toughness: it’s not something you can approach casually and walk through. Suitably weighted tyres require total commitment and complete application from the individual. In my experience the best results always come from such effort. #SilverbackStrength #strengthandperformance #LiveStrong

We couldn't possibly be prouder of this one! Ever since starting with us last summer, Gem's main goal (and in turn her training) has been centred around being stronger and fitter for her sport. Unfortunately in October 2017, she suffered quite a bad injury, requiring surgery and putting a three month halt on any physical activity. This, however, did not deter her, simply inspire her to come back and give it absolutely everything! Her results speak for themselves. In her own words: "I wasn't fussed about losing weight, I just wanted to be stronger and fitter for rugby. But I feel loads healthier and am shocked how much my body has changed!" There has been no restrictive diets here. No early morning fasted cardio. Simply strength training, eating like an adult, and a fantastic attitude. #SilverbackStrength #strengthandperformance #LiveStrong

☣️DON'T SQUAT LIKE AN INSTAGRAM MODEL☣️ One of the common faults we see during the start of the squat is excessive pelvic tilt (shown right.). The examples today (while a little exaggerated for the purpose of demonstration) show the difference between an optimal hip hinge & an exaggerated pelvic tilt. When we start the squat, the hips engage but the low back must stay stable. If when engaging the glutes, you allow the pelvis to tip forward, the lower back instantly loses stability & arches excessively. Bad pelvis, BAD! This movement fault places harmful forces on the small structures of the lower back which can eventually lead to low-back pain. A forward tipped pelvis can also make it easier for the knees to cave in during the squat! To fix this, think about bracing your core (as if someone is going to punch you) and then starting your squat. #SilverbackStrength #strengthandperformance #LiveStrong

Why do we eat the way we eat? For health? Marketing? Societal standards? Or just because that’s the way we have always done it? If your answer is anything besides the first one one, please never use that as a reason ever again. With breakfast, lunch, dinner and grazing for snacks throughout the day; we could be eating for anything up to a 16 hour window. Increasing research is showing that we should narrow that window and give our body a chance to reset and cleanse itself. Let’s introduce time restricted feeding. What is Time Restricted Feeding? Time restricted feeding is not a way of telling you WHAT to eat, but a system of telling yourself WHEN to eat. Some people have referred to this as intermittent fasting. The time constraints of Time Restricted Feeding vary anywhere from a 12 hour eating window, an 8 hour eating window, all the way to 4 hours and fasting for 20 hours. The window starts when you first ingest something that isn’t water and ends when you have your last bite or sip of beverage, again that isn’t water at the end of your day. We will touch on those basic time frames further down, but the minimum effective dose is usually between 12 and 10 hours of eating per day. Matching this time with your circadian rhythm and internal clock also looks to be beneficial. Your eating clock starts the moment you ingest something that isn’t water. For most of us, that would be our first cup of coffee in the morning. Holding off on that first bite, or sip allows you to start your feeding segment a bit later in the day. It is suggested to try your best to halt your eating window before 7pm, so that your body can properly digest your food before entering your sleeping and fasted state. In all reality, do we want to eat a huge meal and then lie down for 7–8 hours? How silly does that sound? What Are The Benefits? 1. Easier Implementation 2. Decrease Body Fat 3. Reduces Chance of Cancer and Metabolic Disease 4. Increases Lifespan 5. Increases Lean Muscle Tissue

Our 5am ladies learning a thing or two about metabolic conditioning 💪 #SilverbackStrength #LiveStrong #strengthandperformance

Here at Silverback Strength we believe in regular and rigorous strength and fitness testing. Our philosophy on training is that you need to be able to move your own engine. It's all well and good looking like your favourite fitness model, but it quickly becomes pointless if you can’t walk up the stairs at work without getting out of breath. It’s like having a Ferrari with a one-litre engine. You need to train for actual fitness over appearance. Too many people these days think because someone has a six-pack they’re ‘fit’, but that’s not actually the case at all. Let your aesthetic changes be a by-product of your strength and fitness changes. #SilverbackStrength #StrengthAndPerformance #LiveStrong

Words of wisdom from Coach Champ. #SilverbackStrength #LiveStrong #StrengthAndPerformance

The difference between your body this week and next is what you are willing to do for the next seven days. What will you achieve this week? #SilverbackStrength #LiveStrong #strengthandperformance

Kettlebells... Building stronger, happier and healthier human beings since the 1700's 💪 #SilverbackStrength #LiveStrong #strengthandperformance

A person can perform only from strength. One cannot build performance on weakness, let alone on something one cannot do at all. #SilverbackStrength #LiveStrong #strengthandperformance