Types of bad posture and the reasons why you might have them

Correct and healthy posture is defined as the natural positions that balance and support your body's ability to deal with extrinsic resistance such as gravity differing loads
Good posture is described as the ear, shoulder, hip, knee and ankle being in straight alignment as seen from the side

There are three main types of poor posture, each of which have a noticeable difference from each other relating from different points along the spine and differing habitual reasons

Lordodis
This back posture exaggerates the lumbar curve. Standing tall with knees locked will cause the ear to be aligned behind the shoulder and may well create a situation where the shoulders and neck become tight too


Scholiosis
From a front on view, this abnormality is centred around the core muscles not functioning properly due to load repeatedly being beared to one side- things like wearing a shoulder bag, or carrying other heavy loads on one side of the body. The lack of balanced resistance leaves the shoulders out of level alignment. This may cause back pain or even organ malfunction at worst

Kyphosis
This is a typical 'hunchback' position. This unbalanced posture causes neck and back pain due to the head sitting forward of the gravitational centre. This posture is closely linked to bad habits such as looking down at your phone or tablet, or leaning in towards the computer

So, what now???

Go to www.olifelixperosnaltraining.com to get in touch with me

Check out this wikihow to get some tips on improving your posture---> http://www.wikihow.com/Improve-Your-Posture

The strength from within will give you the strength to begin

How many of us really harness our deepest mental strength to overcome a challenge??

Do YOU dig deep in order to gain perspective and to understand what's standing ahead of you, or do you simply look to either the quickest, simplest or cheapest option and negate the long hard road even if the benefit in the long run is clear to see?

As people in the western world, we are constantly bombarded with adverts for the next best thing that will revolutionise our lives until the next update is available this time next year.

I for one am personally getting quite annoyed at how these fads and ads continue to dillusion and distract us from the importance of the real deal. If you want something then you will have to work for it. Only a very lucky few have made it through this life to become a success with very little effort - I'm talking about not even 1% of the earths population! The statistics speak volumes, and the facts dont lie!

You try, you fail, you get back on, you fail again, you push harder, and then once again you slip up and fail. It is failure that we are all afraid of, but without failure there will be no success. Stop running away from failure,make it your friend and yield to the fact that failure needs you as much as you need it to be able to improve, evolve and eventually succeed. We as a species did not get here solely by luck, so please do not stop a positive cycle!

Push on and be strong!

!

The Ultimate Failure

If you know me well enough, then you know that I love failure. I don't mean that I relish in other peoples downfalls, rather, I see the positives of it and the key marker it produces for progression

In everything from the very first moments in your life, failure has been a key part in the development of you both physically and mentally. If it wasn't for failure we'd never GROW STRONGER and we'd never learn to deal with even the most basic of task

As I say, GOOD PRACTICE MAKES PERMANENT

If you think back again to when you were a child and a time where you remember being frustrated by something that felt impossible at the time like maybe learning to ride a bike. The chances are that you probably overcame your obstacle by continually attempting to do 'the thing'

It's called practice!

And as we get older and OLDER, we fall more and more out of practice at even the simplest things that we practiced and perfected in our youth

We can learn a lot from our kids, just watch the way that they move! By the time they are 3 years old they crawl, walk, squat, push, pull, lunge, twist and lift perfectly. Most children at this age can accomplish all of these movements without dysfunction, and the chances are that their relative strength is massively higher than most adults. Now on the other hand I've met and trained plenty of people between their mid 20s to mid 60s who just couldn't ever flex their hip & knee joints at the same time whilst keeping their upper bodies extended to produce a good squat! Even the simplest thing like walking looks a bit bodged.Not a good start to any training regime in my opinion!

The culprit of this is often because of years of low intensity activity, sitting down when you could have been doing something more worthwhile with your body and thinking that entertainment is something to only be done in a vegetative stance

The solution to this is re-learn your basic pattern movements as you would as a child
Start here with this straight forward home workout:

20 bodyweight squats (with arms vertical and thumbs pointed backward)
20 individual high knees
10 deadlifts (with light dumbells or 2 food tins)
15 push ups
10 lunges (per side)
60 seconds in plank position

Do this once today all back to back, then a couple of days later have a go at twice and then top off at thrice!

If you can manage to do all of these things and of course do them properly then I have no doubt that you will instantly see and feel the results of your labour

The point of all of this is to have a balanced and well rounded ability to move and be neurologically stable


Did you know that people who can't squat properly are more likely to to develop back problems and have constipation? Who out of you can really squat for S#!t?

It is my opinion that everyone should be able to deadlift & backsquat their bodyweight for 20 repetitions to consider themselves physically strong, plus bench press their BW for 10 reps, hold the plank for a minute and be able to produce 10 pull ups. You might think that this is extreme but believe it or not, I saw a woman weighing 120lbs (same as my wife) jerk a weight of 265lbs above her head

So I put it to you to to stop failing yourself and to take this info on board and develop your technique to in turn become your stronger, better, younger self

On a low calorie diet? What you need is a nice big kick in the LEPTIN!

So I know quite a few of you guys that I train and have spoken to about losing fat are on low calorie diets - and that's great!

It's great because you're showing great dedication to getting the results you want by being strict and thoughtful about what and how much you put in your body.

Now, I've spoken to most of you in the past about the possible problems caused long term by being on a calorie restricted diet and in this blog post I want to reiterate these points to you in BLACK AND WHITE!

Top of the list is LEPTIN - Leptin is a protein molecule that regulates metabolism. When you continue a calorie restricted diet for a long period, your metabolism will begin to stall and this will happen regardless of whether you are packing in 5-6 meals per day. The results of this are low levels of Leptin in the body and FAT gain. In order to counteract this as I'm sure I've said to many of you before is to bump your calories up 200 above your BMR one day every 6 weeks. Do not get confused and begin to think that low calories for the rest of your life are going to produce linear results of 1-2lbs of weight loss per week because it just won't happen!

My next point is to actually eat - Seriously guys, just eat! Prepare a third of your meals in advance of the week at the weekend and be sure to vary the foods you take in. Fill in the blanks with supplementation of vitamins, a good low in fat protein isolate powder and flaxseed powder for your fats and fibre. Never skip meals and be sensible with things like alcohol and eating out at restaurants!

Anyway guys, I'm back in London next week to train you all. Please either leave a comment, email me, text me, facebook me, tweet me, whatever! Above all else just take my advice and let's drop some fat and get energised!

Another day, another workout on holiday

OK so day 2's training workout looked like this

Part 1

Complex a) x3
15x suspension rows
5x suspension arm curls
3mins skipping rope
6x negative one arm push ups per side followed by 10 fast push ups
3x6 squat jumps

Complex b) x3
6x saddle squat jumps
5sec sprint

Part 2

Burpee tabata

Well that's it for day 2

Day 3 was 60mins of straight forward skipping to bring the intensity down a bit until today's session which I will outline come tomorrow.. Til then, adieu

Oli

Bonjour

Hi everyone

I thought I'd get in touch with you all on my first holiday in years

At the moment I'm at my in laws in Piegut which is in the south western region of France. I'm surrounded by lovely looking rural French scenery, and also lucky enough to be on a former farm with a superb hill, trees and beams. If you know me, then I'm sure you can already guess why it is that I smile on the other side of my face when I mention these key attributes

TRAINING!!!

Yesterday was the first full day of my holiday and I broke myself in gently with

10x lengths of touchdowns
2x20 suspension rows
2x hill sprints
2x20 suspension rows
2x hill sprints

Today is day 2 and more work is ahead. As with any of my programmes, I'm going to up the level by at least 20% and push a harder than yesterday. If I find any cool looking heavy old stuff in the barn I will be sure to attempt to lift it.

Same old same old run jump and lift. Nothing works better to build muscle and drop body fat!

The first steps to consistent weight loss!

I speak to people everyday who want to lose weight, and it's actually quite astonishing to find out that although all of these people have the best intentions at heart, they just have absolutely no idea where to begin.

So... I have devised a quick checklist of things to make sure you are and aren't doing to get the ball rolling!

1. Drink water! - It's massively important to maintain hydration throughout the day in order to keep your body weight low. Water will help you to digest food properly and make best use of the vitamins in it. Vitamins B, C & E are all water soluble so without H2O you wont be reaping the fat melting benefits of them. 

Water will also help keep you fuller for longer. A lot of people don't realise that the rumble feeling of hunger is similar to that of needing water. Remember this, drink first, eat later!

2. Keep eating! - Yes I said it, keep on eating! People think that dropping weight means starving yourself and quite frankly that's ridiculous. Eating a varied diet of small meals that are low in saturated fats and sugary treats every 3 hours can help to speed up your metabolism and kick start a drop in bodyfat.

3. Walk more - Walking was our predominant form of travel before the motor car, but since then has fallen out of fashion. All of this time sat down whilst travelling has caused our waistlines to bulge and its no surprise we've consistently gotten fatter and fatter since the mid 70's. Back then we had a level of 2% obesity in the UK  Right now in 2013 we have a level of 60%+ for adults, and kids are not very much better off either! Walking helps to train the cardiovascular system, which in turn reduces the risk of heart disease and weight gain.

4. Sleep - Most of us nowadays just don't get enough rest or even sleep! To keep your body in a balance and correct biological state we must sleep. Without it, our body begins to fall further and further out of its natural rhythm which leads in an increase of Cortisol, the human bodys stress hormone, being released. This hormone promotes fat gain. Getting sleep is massively important to everyone, especially those wanting to shift fat.

Latest Pricing News and update to Terms & Conditions

Hey Guys,

Just a quick note to let you know that I have updated my company's terms & conditions and pricing for the next financial year

These changes come into effect as of Sunday March 31st

The main changes regard to session cancellation on both our parts and the slight increase in price for my services

Terms and conditions can be viewed here, and your price notice can be viewed here

Thanks Guys for taking the time to read!

Oli