How to build your memory!

When you’re trying to improve your memory, it’s best to do which of the following? 

1)Rest your mind so that you will have enough energy to remember stuff

2) Multitask

3)Rely on your friends to remember things for you

4)Focus your attention, form associations, and review your
memories

Are you feeling miserable?

Are you feeling sad and down in the dumps

If you’re down in the dumps, what is the best choice? 

1) Hideout from family and friends until you feel up to seeing them
2)Draw the curtains, stay inside, and rest
3) Get out of the house, exercise, and engage in activities
4) Self-medicate with alcohol and/or sweets to soothe your
feelings 

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Save your wrists: get some parallette bars

Save your wrists, vary your training. Get some parallettes.

If you regularly push up, L sit and practice handstands the chances are you could end up in intermediate hand and wrist pain.

After too many years of coaching, I’d suggest you seriously consider mixing your hand position up by including the use of parallettes. You can now pick up cheap ones any where, although if you intend to handstand with them, you ought to look at what they are suitable for. That said, Ive bought the cheapie set (pictured) about 10 years ago and Im still alive!

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Privacy notice

My contact details 

Name: Andrew Stemler

Address: 66 Ham Park Road E15

Phone Number:07969922831

 E-mail: andrew@andrewstemler.com

The type of personal information I collect 

I currently collect and process the following information:

  • Personal identifiers, contacts and characteristics (for example, name and contact details)

Predict your back pain!

Many have a bout of back pain, then think no more of it. Often you get a second bout! In some cases it turns into chronic long lasting pain that has you demanding pointless MRI’s and screaming for  painkillers like an addict.
This could be your opportunity to  live the rest of your life back pain free. Whilst the isometric flexion tests is only one of many tests, it’s a very useful one. Hook your feet under an object ( or get someone to hold them down) and sit up to 45 degrees with your arms crossed across your chest. Ideally your back is held in a “neutral spinal position”.
Time how long you can hold this position?
The standards are these: men need to be able to hold this position for 136 seconds, women 134 seconds. Less is a substantial  risk factor for future back pain.
If you thought your core was great because you can do lots of  “functional fitness” sit ups and weird crunches, but you fail this test, you need to add soem very specific training to your regime asap.
Incase its news to you,  your core needs to be able to isometrically contract all day long to support your spine! This test  is a very good indicator if you are preparing for that Functional task.
Join the mailing list so I can help you  stay pain free!

The big warning.
Some back pain is really serious: check your RED FLAGS by clicking here 

The couch can make you fit.

No matter how badly or poorly you have run, jogged, or staggered  20 meters plus,  there will always be a fitness motivator screaming “good job, you lapped the guy on the couch”

Its sort of true, but  at the same time they lapped everyone doing a static exercise: they lapped the  person doing pull ups, deadlifts, the olympic lifts, bicep curls and hundreds of other stationary exercises: they lapped the guy doing burpees and tuck jumps, they  lapped everyone on a concept 2 rower or an assault bike.

During fits of depression, or good old fashioned laziness, it super easy to crawl onto a couch and crash out. This means that deciding to get up, change, walk out the door and start jogging can be a super barrier.

I remember lying on the couch staring at the floor being unable to roll off and do one push up.

To build new habits and behaviours, they really need to be modelled on existing habits and behaviours. It’s very difficult to abandon bad behaviours, so its best to use them if you can.

If it’s a racing certainty that you will throw yourself onto the couch in the next few hours, connecting the couch with exercise could be the most effective exercise improvement you can make. This is crucial if you find yourself locked down.

As a quick example I’ll  use  the curl up abdominal exercise. Its fairly easy to change from a couch slump

slumping on the couch

into something fairly near a therapeutic curl up!

do the therapeutic curl up on the couch

Over the next few months, I’ll be showing you how you can get fit on your couch. moving from a slump into an effective exercise.

Obviously this is a great stand alone (lie alone) exercise.  You don’t have to get on the couch to do it!

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Stretch your glutes

There are loads of fantastic stretches for your glutes ( your bottom muscles) . These are seen as the biggest, strongest muscle the body has, and is the one that really powers most human movement.

It’s crucial to  build a supple muscle . Today, I’m just getting you used to this”easy” lie on your back stretch. Simply cross one leg over the over  in a figure of 4 shape and pull the “4” towards you (see above). You’ll feel a great stretch.

If that doesn’t work for you, isolate the core of this moves by grabbing your leg and ankle  so you can  see what you have to do to get the stretch to work. Focus on pulling the knee up towards your chest, with a pull across your body (see below).

IMG_3582

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