Happy Monday, hope you all had a lovely weekend.
We headed out to Waimarama on Saturday for a morning of yoga, surfing and skateboarding – a great event put on by https://www.facebook.com/seasistershawkesbay Paul and the kids chilled and ate good food, while I headed out into the waves learning to surf. Pretty choppy, hence why I didn’t stand up 😉 haha.
Sunday was a day at home, chilling, gardening, and getting ready for the week ahead. Kids were on a hangover from the sweets they consumed Saturday evening (the most sweets they have ever seen and had… wow, maybe next year we all agree to put out carrot, celery and brocolli sticks for treats haha.
Anyway, on to today’s post.
Smart Training
For the last few weeks we have been talking about why you should use certain movements within your training.
This week I want to talk about the bend aka hip hinge. The hip hinge is one of the most neglected movement patterns but also the most important pattern.
The hip hinge is our strongest movement pattern and used for many activities. We hip hinge when we walk, run, jump and pick stuff up from the floor.
The primary movement for hitting golf balls, tennis balls, making rugby tackles, slamming basket balls, peddling bikes and just about every sport is the hip hinge.
The hip hinge strengthens your body from heels to head. It works your glutes, hamstrings, back and core musculature.
Not only does the hip hinge work hundreds of muscles, it’s also great for fat loss, conditioning and postural alignment.
Some of my favourite hip hinging exercises include…
1. The kettlebell swing aka The fat burning athlete builder exercise
2. The deadlift
3. The kettlebell clean
4. The kettlebell snatch
5. The barbell hip thrust
6. The single leg kettlebell deadlift
7. Wife lifts
An example of some functional hip hinging.
The Good Life
On Friday I (Krystie) went to see Georgina Langdale from Archeus, https://georginalangdale.com/renaissance-consultation/ where I had an astrology reading. It’s always a great positive motivation to take part in something of the likes to keep moving forward in the right direction of life. I always come away with new inspiration and the knowing that anything is possible.
It was suggested that in my not too distant future my career might get a little spicy … “don’t forget to think big” were words used to describe this part of my life. So watch this space 😉
Te Awanga Farmers Market will be up and running for four weeks over December this year, along with some exciting plans Paul and I have been brainstorming, so watch this space.
Tools
Shoes for training
- I rarely wear shoes when training at home or in the gym and I haven’t dropped a kettlebell on my foot yet.
- If I have to wear a shoe then my go-to is Vivobarefoot. I love these shoes so much that I decided to become a distributor
- Exercising with big chunky shoes that have cushioned soles affects your natural proprioception and effectively blinds your feet from being able to communicate with the floor.
- The feet have over 200 thousand nerve ends that are in constant communication with your brain. Happy feet = happy brain
- Shoes that have a raised heel, like most running shoes, put you into an unnatural forward-leaning position that the body has to compensate for. This often results in tight ankles and undue stress on the knees.
That’s us for today. Have a great week, train smart, eat clean, get to bed early and don’t stress. Easy as that!
See you soon,
Paul “no shoes” and Krystie “star light star bright” Miller
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