Seymour Results Personal Training

I incorporate balance in some form into my programs- this is why.
The ability to stand on one leg is a powerful, simple indicator of overall health, neuromuscular aging, and longevity. Research shows that failing a 10-second single-leg balance test is associated with an 84% higher risk of premature death from any cause, and studies from the Mayo Clinic reveal that one-legged balance declines faster with age than muscle strength or walking gait.

What Balance Tells Us
* Multisystem coordination: Standing on one leg requires your brain, vision, inner ear (vestibular system), muscles, and nerves to work together instantly.
* Fall risk: An inability to balance on one leg for at least 5 seconds indicates a high risk of dangerous falls, which are a leading cause of injury and loss of independence in older adults.
* Asymmetrical aging: Research shows balance deteriorates fastest on the non-dominant leg.

Benchmarks by Age
* 30s and 40s: Most adults can balance for nearly one minute.
* 50s: Average drop to around 45 seconds.
* 70s: Average drop to 26 seconds.
* The 10-Second Rule: Being unable to hold a 10-second stance is strongly linked to higher mortality risk in middle-aged and older adults.
* The 5-Second Warning: Falling or failing before 5 seconds signals an urgent need for balance and strength training.

It’s tricky, it’s uncomfortable but is definitely something that is a lost skill.

Short on time, freezing (for me) - answer quick run to for coffee 💙

Ladies, this is your reminder to ask your doctor for a bone density scan, and ensure you are eating enough calcium rich foods - milk, yoghurt, cheese, sardines, canned salmon (eat the bones!), almonds, leafy greens and vegetables, calcium fortified soy or non dairy products, calcium fortified cereals and juice. Lift heavy weights, jump, stomp, run, skip. Ensure you have your vitamin D levels checked as well. 1 in 4 women die within the year of a hip fracture.

I love working out in athletic bodysuits have quite a few (more than I probably should) and have tried many brands. They stay put, don’t ride up or down, no adjusting required, hold the girls in when jumping and running, and with the amount of outfit changes I make during a busy day means I have less items to wash and packing for holidays is so much easier. But they absolutely must have pockets I am not going to do a run or an hour in the gym holding my phone. Want to know my favs? Nimble (prob my number 1), Two Tags, All Things Golden, Topissima. Currently looking at Kate Galliano Active and Muscle Nation and Gym Shark. Think Kate Galliano might win. Any you have tried or think I should try let me know.

So what does it take to be a world class Australian Athlete. Dedication, determination, consistency, commitment and of course talent? Yes and probably other stuff that ordinary Joes like you and I don’t possess. I’ve watched over the last few days the absolute world class event of the Australian Athletics Championships in Sydney and you cannot help but be awed by the athletes we have in our country. First of all, the training - these young adults have trained consistently for years, most of them through little Athletics and local clubs some starting as young as 5. Trust me, no one in that league just thought last year ahh I’ll give it a crack. Training is a daily occurrence with of course “rest” days to aid with hypertrophy and recovery. But their cross training schedule dependant on their sport is not 2 or 3 days a week for half an hour. It is purposeful, hard and meticulously planned. I’ve watched a training session and can honestly say take your Hyrox multiply it by CrossFit add in a hard ab session and then we will talk. Their coaches are invested in developing them as athletes but ensuring they are as injury proofed as possible. They fuel their bodies correctly and alcohol, ci******es, vapes and drugs have no place here. Support from family, work, uni and friends is huge. Parties may be missed, holidays must include gyms or spaces to train, work and uni may need to accommodate training schedules and time away at comps. Sponsorship is the elusive unicorn that everyone hears about but most never see. So all those comp trips come courtesy of the Bank of Mum and Dad or themselves. Injuries are inevitable- if you are a high level athlete there will be injuries but good physios, coaches, strength and conditioning experts will get you back on track- of course a season out means no times, lower track status and a risk of confidence in your body. It’s easy to see the local legends winning one day and be disappointed when they don’t get the result that you expected or maybe they deserved but that’s the absolute leveller that sport is. So hats off to all the athletes, the coaches, the Mums and Dads sitting in the cold uncomfortable stands for hours and to those who watch and applaud these legends because we are so in awe of what you do. ❤️

Just a couple of exercises I add in a few times a week into my usual weight training routine

There will be no training from Monday 30 March to Tuesday 7 April. Training resumes Wednesday 8 April 🐰