Exercise of the Week: Shoulder Press

Exercise of the Week: Shoulder Press

The shoulder press is an upper body exercise which has many variations to work the muscles which stabilise the shoulder. It can also be used with other movements to create more of a cardio exercise. As always, correct technique for the shoulder press is important to avoid injury, when executed correctly, it can be a great tool for improving shoulder stability.

Exercise and back pain

Exercise and back pain

Lower back pain is thought to affect up to 70% of adults. The majority of these cases are classified as non-specific as the mechanism of the pain is unknown. The spine is supported by a large number of muscles, the key groups being those of the glutes and core. These muscles, along with many others, work together to maintain posture and if one, or more, of these muscles are weak, it can lead to poor alignment of the spine and pain. In this post, we will discuss why muscle balance is important and what exercises can help activate and strengthen the key muscles of the back.

Injury Rehab Success

Injury Rehab Success

Watch as Sports Therapist and Personal Trainer Hollie Charles puts Bognor Regis Town footballer Chad through his paces. Chad suffered a posterior cruciate ligament injury in his right knee on New Year’s Day. He has excelled through rehabilitation into the final stage which covers change of direction and advanced plyometrics. He’s looking good to return to training for pre-season and full contact by the start of the season just 8 months after suffering the injury.

Well done to Chad and Hollie for the hard work and successful rehabilitation.

Box Jumping... is higher really better?

Box Jumping... is higher really better?

If jumping onto a higher box results in poor landing mechanics, you are likely to do more harm than good. Poor landing technique does not translate to real life or real world sporting situations without increasing the risk of injury. If you need to pull your knees up towards your chest to prevent your feet hitting the edge of the box, you are likely to find yourself collapsing forwards once contact has been made with the box. This is not effective training. Instead, you’re training poor posture and forceful deep hip flexion.

Dynamic Shoulder Exercises and Rotator Cuff Injury

Dynamic Shoulder Exercises and Rotator Cuff Injury

Recovering completely from a shoulder injury can be a lengthy process. The shoulder moves in many different ways and the rotator cuff is responsible for controlling these movements.

Muscle activation and correct movement patterns are vital in the early to intermediate stages. Then, during the later stages, it is important to strengthen the rotator cuff muscles throughout range of motion, particularly the diagonal patterns.

Crossing The Atlantic against all the odds!

Our annual Fitness Festival event exists to celebrate and inspire active and healthy lifestyles. We are proud that our event is free and accessible to everyone and we create a platform that enables us to introduce people to new activities, new sports and inspirational guests. And they don't come much more inspirational than Mark Gibson, Jon Lakin, Steve and Dan Baker - the Nuts Over The Atlantic team. We were delighted to welcome the guys to the 2017 Fitness Festival as they raised funds and awareness of their own challenge, rowing The Atlantic Ocean for The Movember Foundation. Back then, we learnt that more people have travelled into space or climbed Everest than have rowed The Atlantic and with good reason!

The team inspired the SWEAT community to join together to row overnight and non-stop a combined 48 hours in aid of The Movember Foundation back in November. We were overwhelmed by the support and effort from everyone and together we raised a significant of money for the charity. SWEAT regular Brian Beagan raised over £1,000 alone thanks to his awesome rowing and even better facial hair!

For the past two years, Mark, Jon, Steve and Dan have been planning and training in preparation for their immense challenge. The Talisker Whisky Atlantic Challenge is the premier event in ocean rowing. What's particularly remarkable is that none of the team had ever rowed in the open ocean prior to the challenge. The challenge sees teams from around the world rowing from La Gomera in the Canary Islands to Antigua in the Caribbean; glorious locations separated by more than 3,000 miles of unforgiving ocean.

Now safely in Antigua, no doubt enjoying the sunshine and success, Mark, Jon, Steve and Dan just rowed for 50 days in a boat that measured just seven by two metres with just a small cabin to provide any shelter from the storms. Unfortunately, the team's start was delayed after damage to the boat and that was just the start. Constant repairs must have tested their mental strength to the extreme whilst the physical demands of rowing coupled with sleep deprivation and salt sores are unimaginable.

We were delighted to hear from the guys as they neared dry land. Calling from a satellite phone, Mark expressed his deep gratitude at the SWEAT community's support and goodwill. We can't wait to see the team back at The Festival on Saturday 2nd June where they will be special guests giving a Talk and Q&A about their remarkable and life-changing achievement.

Well done guys! We're super proud to have met you and to have supported your efforts!

Image courtesy of Ben Duffy and The Atlantic Campaigns

Image courtesy of Ben Duffy and The Atlantic Campaigns

Staying On Track

I was delighted to contribute to the December 2017 - January 2018 Southsea Lifestyle magazine where I suggested ways of not just improving your fitness in the new year but staying motivated throughout 2018.

Christmas and the New Year is a time for reflection, and many people choose to set New Year’s resolutions – with varying degrees of success. Across the country, the surge of new gym memberships inevitably leads to non-active members later in the year – as people lose willpower, or find they don’t have enough time to work out.

We all know regular exercise is of huge benefit to our mental and physical wellbeing. But how can people get into the habit of exercising regularly without giving up before the end of January? Here are my top tips to being, and staying more active.

Be kind to yourself. Set realistic goals and celebrate your successes.
Keep it fresh. Ensure your training regime is enjoyable by mixing things up. Try new activities, workout with friends, and attend classes where you’ll find motivation by training with like-minded people.
Workout first thing. Before the day gets away from you, go for that run or do the home HIIT workout. It might be hard initially getting out of bed, but you’ll feel great all day for the effort you put in. A great tip for getting out of bed – set your alarm and put it out of reach!
“When you decide to do something, remind yourself that it is commitment not motivation that matters” says Steve Peters, author of The Chimp Paradox. When setting your goal, it is important to create a plan and structure that helps you stay committed.
I have found that clients often benefit from booking their personal training appointments, or a place in a class, well in advance. In effect, they don’t need to find the willpower as they are already committed to turning up.
— Luke Newton

Join us at the Spinnaker Tower in a race to the top!

We're delighted to be teaming up with the Emirates Spinnaker Tower for the third year running. We'll be on hand with warm ups and encouragement at the bottom and sports massage therapy at the top!

Sign up for the Spinnaker Tower-thon with SWEAT Southsea on Sunday 8th October 2017 and attempt to conquer the 530 steps in the fastest time possible!

Book your place in this year’s stair run and we will arrange a time slot, between 11am and 4pm, prior to the race. Race entrance is £20 per person, including participant’s medal.

Spaces are limited. Please sign up early to avoid disappointment and for greater likelihood of getting your preferred race time.

"So this year I did the TowerThon. This was to run up the stairs at the Spinnaker tower. There are 530 steps in all and no way down until the top! Big thanks to the Sweat Southsea team, especially Luke who you see in the video helping me and encouraging me all the way up!"

Joel Byas, 2016 Tower Runner

The Emirates Spinnaker Tower-thon is the perfect fundraiser or personal challenge!

The 2017 Fitness Festival

Our 3rd Fitness Festival proved to be our biggest and best yet. National retailers such as Neat Nutrition and Frill joined local start-ups such as Hunter Gatherer and Island Feather and in the Southsea sunshine, the Festival brought the community together for an unforgettable day celebrating healthy and active lifestyles.

When we created the Festival, we took the decision that it would always be free to attend. At the time, there were only maybe two similar events, but both took place indoors, were ticketed and aimed primarily at the already inspired. Many more Fitness Festival type events have sprung up but we are proud to say, we remain the only free one.

We'll soon be announcing our 2018 date and some of our exciting plans! In the meantime, please check out the gallery of some of our highlights below and visit the Festival website!