The effects of training to failure on strength development

It’s common in many gyms across the world to see people pumping out as many repetitions as possible with whatever weight they pick until they physically cannot do any more. I mean, it makes sense, right? The best way to build muscle and get stronger is to push yourself to the limit every session, if you’re not doing this then you’re not working hard enough. Right?   Wrong…… Too many people watch videos of huge bodybuilders…

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How does a sedentary lifestyle impact the benefit of exercise?

The World Health Organisation (WHO) defines physical activity as any bodily movement produced by the muscular system that requires the expenditure of energy.  It has been well document within scientific literature that physical activity leads to significant health benefits including the reduced risk of cardiovascular disease, obesity, diabetes and cancer. In order to realise these benefits, the WHO have outlined the following recommendations for physical activity and sedentary behaviour: 150 minutes of moderate-intensity or 75…

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How To FLOURISH During This Holiday Season

The lead up to the holiday season comes with numerous social opportunities, each with varying food and alcohol temptations that are at odds with your normal healthy eating. So how can you find a way not to just survive, but THRIVE during this festive season? Is this even possible?! Sure it is! The following guide gives you practical strategies to ensure you don’t drop your fitness focus at this time of the year. The secret…

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Port Adelaide FC Turns to Accredited Sports Scientists to Ensure Player Safety

The importance of exercising under the guidance of an accredited sport and exercise scientist has been highlighted by the Port Adelaide Football Club, who recently announced that they are the first AFL club to be fully accredited by Exercise and Sports Science Australia (ESSA). Recognising that the club needed to ensure player safety whilst also applying “best practice” to achieve peak performance, Port Adelaide have committed to ensuring all their strength and conditioning coaches and…

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The Listening Foot: Foundations For Movement

Your feet are the essential stabilising system for your body.  Similar to the foundations of a building, your feet provide the sensory foundations for most of your daily movements.  When your feet are rigid and moving incorrectly, this triggers an entire chain of incorrect movement patterns through your body!  This cascading impact of dysfunction is often detrimental to effective movement in the gym, in sport, and in daily life.  Thus, your feet must be viewed…

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Four simple ways to stay active during winter

Brrrrr!  It’s been a cold start to winter in Melbourne!  And when the temperature drops, it can be easy to let your good training habits drop off too.  So what can you do stay active during the cold winter months? Make the smart choices easy Pack your gym bag beforehand.  By doing so, you reduce the effort required to battle the elements: all you need to do is get out of bed, grab your gym…

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Hip Flexor Tightness: What Is It and What Can We Do About It?

What is “tightness”? When clients tell us that they feel “tightness” in a certain part of their body, it tells us that they are experiencing restricted movement.  But what is the cause?  Restricted movement can be caused by several factors that are usually inter-related: Decreased muscle flexibility. Joint mobility issues. Problems with other connective tissues, e.g., scar tissue, myofascial trigger points. Incorrect muscle activation and relaxation patterns. We live in an age where the average…

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Water Polo Champion Demonstrates Importance of Individual Exercise Plans

In a recent visit to her home town of Melbourne, we had the pleasure of having Rowena Webster train with us at Inspire Fitness. Rowie, an Olympic bronze medallist and champion of the Australian Water Polo team, who chose Inspire Fitness to maintain her strength and conditioning whilst at home. Rowena’s training approach highlighted a number of key messages that we teach our clients: Conditioning your body to become an elite athlete and beat the…

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