Studio 99 Fitness

There’s lots of programs out there claiming to be the best for building strength, but the foundational principals don’t change. If you’re putting in close to maximal effort, you’re going to get stronger. Obviously, heavier weights make it more likely that you will be approaching maximal effort but we don’t have to be out here trying to break world records. Choosing loads and rep schemes which match your ability and capacity and allow you to safely try your hardest, is what will get you results.
This is where following a consistent program or having a coach can come in handy. Particularly for beginners, having structure and guidance can help ensure you are on the right track without wasting time in the gym.

We all know creatine is a cheap and effective supplement for most people, but let’s make sure you know what it does and what to expect from your training.
Creatine is an energy supplement, having more of it allows you to do a greater volume of high intensity work. The improvement in your training outcomes is a result of doing more work.
When we say high intensity work, this typically means efforts of less than 60s. So if you are a runner, creatine will benefit your strength training and your sprint training, but not your tempo runs.
This is why it’s so effective for strength training.
If you’re considering taking creatine, make sure you have a training plan to make the most of it!

Patient: “I can’t go to the gym. I have a bulged disc”
Me: “That’s painful! When did you do it?”
Patient: “8 years ago.”
Me: “How does it feel today?”
Patient: “It’s good today. I just know I’ve got to be careful.”

This is by far one of the most common conversations our Physios and Exercise Physiologists have when helping people start exercise.
Health communication around back pain and injury has been/is horrendously flawed. The narrative presented to a patient is often one of finality and fragility. There’s no hope given, only caution.
Unfortunately it’s taking a generation to undo these beliefs which go against ALL THE EVIDENCE WE HAVE.
Disc injuries;
- Are very common and often have no symptoms.
- They often do get better on their own.
- Discs don’t “slip”. You couldn’t pull one out if tried.
- Backs are incredibly strong and resilient.
- Movement promotes healing and prevents re-injury.
In rehab and return to activity, what matters is the patients needs, capacity, and confidence. Because so many forms of exercise, from walking to weightlifting, can be beneficial, we must listen to the patient and understand them.
A good professional will work as a team with their patient to get them on the right track.