Personal Trainer Hobart

How much is too much?

How often have you made it to the end of the week and thought ‘thank god it’s the weekend’? Or not wanted to do a workout only to finish it and feel a whole lot better? High intensity exercise has been a prevailing force in the fitness industry for the past 10 years. We get this big endorphin rush, it makes you sweat, feel good and forget your problems. Movement is anti-inflammatory, hydrating and energising. It creates resilient tissues, hydrates, efficient mitochondria and cellular function, and is vital for the brain, mood and self confidence. However, we have seen a massive boom of exercise programs such as P90x, Crossfit and F45. All of which are types of HIIT training and are great programs when implemented at the right intensity, with the right recovery and with the correct frequency. Gym Hobart Unfortunately, a lot of these training methods aren’t true ‘HIIT’ sessions. HIIT stands for High Intensity Interval Training. It is designed to get your heart rate up or above 90% of its max, followed by an equal or longer period of time in your recovery zone, the ‘interval’ aspect of HIIT. It can help with fat loss, reduce your heart rate and blood pressure and results in an increased metabolic rate. The often misconception is that going harder means going for longer periods and resting for shorter periods. I’d definitely agree that these types of sessions are tough, but are they productive? A better description of the types of workouts listed above would be High Intensity Steady State Training, or fatigue sessions! I.e. you’re likely getting your heart rate into a moderate zone (not as high as a true HIIT workout), while not allowing yourself sufficient recovery. It can take up to 48hrs for our body to recover after a high intensity training session. We create a high level of acidosis, resulting in the breakdown of muscle cells and the decrease in immune function.  So by completing multiple of these sessions within a week, you are not only creating muscle breakdown, but you are releasing higher levels of cortisol and adrenaline into the body. The thing is, our body doesn’t differentiate between physical and mental stress. So what are the repercussions of this constant cycle of our stressful, sedentary working life, interspersed with many bouts of high intensity training? Just like any form of stress, exercise releases cortisol and adrenaline into the body. In the right doses our body is able to adapt to this release and create positive changes, however if we’re not giving our body adequate time to recover (i.e. completing HIIT sessions often), this becomes detrimental to the system. Being super fit and punishing yourself at the gym doesn’t equate to longevity. In fact it can do the opposite. Over training, under recovering, repetitive movement, too much muscle mass, and chronic cardio, are all examples of how movement can hurt you. There is no denying that people who chose to practice one sport are highly competitive in their chosen sport, however they’re rarely able to adequately replicate this ‘fitness’ across other sports. They’re often missing one key component; variability. When it comes to longevity, the key component in training is variability. This means being strong and resilient for whatever comes your way. It means you can go fast, or slow, lift heavy, or light, move and adapt to awkward and challenge angles, etc. Variability means your tissue has the strength, tension and elasticity to respond to different speeds, loads, positions and vectors. Our heart rate is a great responder to variability. It is important to have the ability to get your heart rate high (above 90% of heart rate max), for SHORT periods of time and it is just, if not more, important to have the ability to get your heart rate back down quickly and keep it there for sustained periods of time. We have looked at one form of heart rate variability training (HIIT), however we will have to save the full discussion for another time. For the time being, I want you to have a think about whether all of your training sessions are ‘smash fests’ in the gym or whether you are incorporating variability into your training and in fact aiming for wellness and longevity. Signs you need to switch up your exercise and focus on wellness and longevity are:
  • Chronic stiffness and pain
  • Lack of mobility and strength in varied positions
  • Lack of heart rate variability – HR stays high, won’t go up, or takes longer to recover!
  • Unable to get down to the ground and up again with ease
  • Coordination and balance challenges
  • Are you struggling with complex movement sequences?
If any of these signs ring true in your ears, think about changing up your exercise routine or book in a personal training session with us to move and exercise more effectively and efficiently. Sofia Tsamassiros Senior Personal Trainer
Personal Trainer Hobart

What does ‘Getting Fit’, actually mean?

One of the first questions we ask those who are new to Personal Best Fitness is “What would you like to achieve?” Often the response is “I want to get fit.” Sounds quite straight forward doesn’t it, but what does it actually mean? Getting fit means different things to different people. A common definition is, “To be physically fit means to be in a state of health and well-being. Physical fitness is defined as the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist disease and to react to emergency situations. Helping a client “become fit” can take a variety of approaches and avenues and can be very different for ‘everybody and mind’.

There are 3 or 4 aspects of “Being Fit” that we may focus on with you at Personal Best:

  • Improving your cardiovascular/aerobic fitness/ huff and puff.
  • Help you increase your range of motion or flexibility.
  • Improve your strength.
  And we will program this in such a way that is functional to your needs. The aspects that we focus on will depend upon your goals and how your body is currently functioning. It is important to recognise that different approaches and focuses will result in different outcomes and will facilitate significant improvements in both your health and fitness. Cardiovascular fitness or endurance can be improved with exercise that is performed at a medium level, greater than 20 minutes in duration. This helps improve the health of your heart and lungs. Running, walking, rowing, swimming and bike riding are all activities that help enhance your cardiovascular or aerobic capacity. The formula used to decipher what your exercise training zone is 220 – age =? divided by 65% and 85%. Below are some examples for a 40 and 60-year-old who is looking to work at either training zone. If you are age 40 years a ‘starting’ exercise zone would be a heart rate of 117 beats per minute (bpm) and the high-end intensity would be 153bpm. If you are aged 60 years a ‘starting’ zone would be a rate of 104 bpm and a high-end zone would be 136bpm.  

When getting started at Personal Best your personal trainer will direct you to the appropriate zone for you, taking into consideration the following:

  • Your health
  • If you have done vigorous exercise recently
  • Any aches and pains that you may have
  • And what goals you have
These zones should be viewed as a guide and individual advice should be sort. Flexibility refers to the range of movement in a joint or series of joints, and length in muscles that cross the joints to induce a bending movement or motion. Flexibility varies between individuals, particularly in terms of differences in muscle length of multi-joint muscles. Some examples of multi joint muscles are the hamstrings, which cross both the hip and knee joints. Flexibility in some joints can improve their range of movement. Stretching being a common medium to maintain or improve this range of movement. Stretch receptors have two parts: Spindle cells and Golgi tendons. Spindle cells, located in the centre of a muscle, send messages for the muscle to contract. On the other hand, golgi tendon receptors are located near the end of a muscle fibre and send messages for the muscle to relax. As these receptors are trained through continual use, stretching becomes easier. When reflexes that inhibit flexibility are released joints are then able to have greater range of movement. There are a number of reasons why strength training is important. Some of these reasons are to maintain muscle tissue to protect your joints, build and maintain strong bones, control body fat, and decrease the risk of injury. Depending on what your goals are, your personal trainer will set your program accordingly.
  • If it is hypertrophy that you are after then 4 reps at 90% of your maximum load to 10 reps at 75% of your maximum load is required. Hypertrophy is a term for the growth and increase of the size of muscle cells.
  • If muscular endurance is what you are after approximately 15 to 20 reps at 70% is required. Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. Some of the activities that require muscular endurance are, sustained walking or running, cycling, swimming, circuit training, aerobics and of course resistance training.
Functional exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, work or in sports. For example, a squat is a functional exercise because it trains the muscles that you use when you stand up and sit down from a chair or pick up objects off the ground. When rehabilitating a client from injury, or building function back into their daily life, exercises are ‘regressed’ so that the client can move with confidence again and trust their bodies as they perform these movements. Understanding how the body moves is part of the rehabilitation process and the personal trainers at Personal Best are able to deliver this knowledge with skill and professionalism. Some of the exercises personal trainers prescribe their clients may be walking along a plank of wood on the ground heel to toe to improve balance, reaching up the wall with one hand while in a staggered stance, to improve posture. These types of exercises then lead to more complex forms of movement and with weights and or resistance. “Being fit” has so many different meanings. Ask the question, fit for what? Fit to wash the car, run a fun run, pick the grandkids up, play netball, or fit to walk 15000 steps each day on holidays. All of these things are important as long as they are gradually progressed and applied in an individual manner. Remember, not everything fits the same person and we all require different approaches. Your goals over time will evolve as you progress along the continuum that is your fitness. If you are unsure what is ‘best’ for you, ask us about booking a personal training session. Fran Sullivan Master Personal Trainer
Gym Hobart

The Personal Best Story

Amanda worked in the fitness industry on a casual basis since 1986 and founded Personal Best Fitness in February 1998 after working as a teacher for seven years. Slide08                             ‘I became frustrated with dealing with large groups of children for small amounts of time and prescribing first workout programs and never seeing the client again. Moving into the field of personal training successfully addressed this for me’. Until December 2005 Personal Best Fitness was a personal training consultancy working out of another health club. The initial client base was derived from writing to the parents of the children that Amanda taught and word of mouth. It then became a dream to provide the clients of Personal Best Fitness with a facility that had a warm and friendly atmosphere and that inspires its members and clients. After a year of planning this health and fitness club was a unique concept in Tasmania. Our premises were once the science labs for Hobart High School and when we started our renovations the periodical table was still on the wall! As a result of business growth, in early 2006 Personal Best Fitness opened, as you know it today, offering memberships as well as personal training and then in 2007 group exercise was added. Our aim to bring our members and clients, the highest level of professionalism, expertise and knowledge in helping you to look, feel and function better. At Personal Best we achieve this by building and maintaining relationships, with our customers that is why we are not ‘just a gym’. Our belief is that every client is different and has a right to a membership and exercise program that suits their needs, goals and lifestyle. We provide you with life changing experiences, by regular structured staff education and training programs, with the aim that you feel valued by ALL our team. During our 22 years in the fitness industry we have expanded into the Corporate Health and Wellbeing space and conducted a number of programs for the likes of Norske Skog, Nystar, Hydro Tasmania, Tasmanian Audit Office, Glenview, Education Department and the MS Society. We are now proud to say that we are the most awarded fitness business in Tasmania and are the only gym in Tasmania to be Quality Accredited with Fitness Australia.  

Thank you for being a part of our journey as we continue to help you look, feel and function better.

 
Gym Hobart

Create More Movement Options

In my previous article , I wrote about the importance of exercise and exercise variability on mental health. I’m going to expand on this topic in regards to what is happening in the brain and the tissue and how that can be incorporated into exercise.

Regular physical activity plays a crucial role in health maintenance and disease prevention. However there is an increasing occurrence of excessive exercise among certain population groups, which have adverse effects on both physical and mental health. I want to set a framework to help you find balance and question your perspective about what exercise is for you and how you approach it.

I believe, all too often in our society we approach exercise as something we have to do often because we want to lose weight or use it as a mechanism to keep on top of our mental health. Both of these reasons are perfectly valid and effective forms to achieve such outcomes, however I want to prompt you to think about why it is you exercise and whether what you are doing is enjoyable.

In my previous article I wrote about the Default Mode Network (DNM) and how it is active when a person is focused internally, e.g. Ruminating, and is less active when focused on attention-demanding tasks. Previously I wrote that a hyperactive DMN is associated with mental health issues such as obsessive behaviour, anxiety and depression. I explained how a hyperactive DMN results in less neural patterning, meaning we continue to strengthen the same neural networks, therefore have the same thought processes, increasing our anxious thoughts.

When relating this to exercise, one of my favourite sayings is ‘create more movement options’. What does this mean? Simple.

Move more, move different and move more often .

It doesn’t matter HOW you move, as long as you are spending time doing different exercises, reaching in different planes of motion and getting your heart rate UP and DOWN in different increments regularly. Any exercise is good exercise, however if relating this to our brain activity, we want to be able to keep exercise enjoyable and variable in order to thrive rather than survive in everyday life.

Having spent a lot of time working with cyclists, I always think they’re the quintessential example of what we’re talking about here. Cyclists are by nature pretty obsessive people! They often have what we term ‘type-A’ personalities, i.e. they’re ambitious, rigidly organised and status conscious. They’re your classic ‘high achievers’. Cyclists spend a lot of time in the same position, often a lot of time in a similar heart rate zone and, are quite often in high achieving occupations.

Which comes first, the obsessive behaviour or the rigid exercise routine? It’s a chicken or egg situation. Someone with a type-A personality is likely to be more attracted to endurance sports, e.g. cycling, running etc, because being driven in this sport is what allows them to excel at it, however too much of this type of activity, ie. low neural patterning, will also result in a hyperactive DMN.

  There is nothing ‘wrong’ with cycling itself (I spend a lot of time riding bikes myself), however for people who spend a lot of time doing one thing, even sitting at a desk, should consider creating more movement patterns.   

This is where at Personal Best Fitness we see the benefit of implementing tools such as ViPRs in your exercise routine. ViPRs bridge the gap between movement and strength. By shifting weight, rather than lifting it against gravity, engaging your muscles with variable stimuli. They allow us to adapt to new movement patterns by stretching and loading as you move, resulting in a lean, long and strong system.

 

“Any exercise is good exercise, as long as what you are doing resembles what you ‘think’ you are doing.”

 

Written by Senior personal trainer, Sofia Tsamassiros  

 

Reference list:

Meet Larnie

Most group exercise regulars have done a class with Larnie, who greets you with a smiling face.  Larnie has been teaching group exercise for some 30 years after completing what was known as the Fitness Leaders course in 1989, as a 17 year old at the University of Lismore. Larnie’s early days as an instructor were very much Jane Fonda style, where she taught on the Gold Coast and also at a Swiss Boarding school. In the late 90’s Larnie moved to St Helens and opened up a small gym and also taught classes at St Helens High School.

Some years later she updated her skills to include spin and kick boxing. However her true love is teaching step classes. Larnie has been in Hobart now for 10+ years and at Personal Best for over 6 years. After 3 decades in the fitness industry, Larnie still has the same passion and love for teaching classes.

“ I just love the enthusiasm of those who come to my classes and also the social contact that brightens all of our days”.

Lifting weights both pin loaded and free weights is Larnie’s favourite form of exercise for herself. Away from fitness Larnie enjoys all things Thai and to relax she enjoys horse riding, a good movie and a Kahlua on ice. Larnie favourite quote is;

“time waits for no man and neither do I”.

Personal Trainer Hobart Food Christmas

12 Days of Christmas Tips

Throughout the year we work at keeping to routine, exercising regularly and making appropriate food choices.  During the festive season there are many temptations and we can ‘undone’ much of our years good work.  

Here are tips to help you ‘maintain your gains’ during the month of December.

 

1. Stay Active

Staying Active over the silly season is a great way to stay on top of your goals. Your body doesn’t know what time of year it is, so keep exercising, you will be happier and healthier for it.  

2. Keep Hydrated

In between the Christmas cheer make a deliberate attempt to drink water.Not only will this help to keep you hydrated but increase your ability to get the most out of your muscles during the next workout you do.  

3. Enjoy

Allow yourself to enjoy your Christmas lunch and or dinner. This shouldn’t be a stressful time for you if you are focused on weight loss.  Enjoy your food on Christmas Day, just don’t continue on the ‘merriness’ of it for days afterwards.  

4. To say ‘I don’t have time,’ is like saying, ‘I don’t want to.Lao Tzu.

Think for a moment about the things you domake time for… your health and quality of life can be scheduled in somewhere.  

5. Short Term Goals

Set yourself some. Make them SMART – Specific, Measurable, Achievable, Relevant and Timely.  

6. Plan Ahead

If you are travelling during the festive season, eat something before you go to avoid stopping for fast food. Take a bottle of water in the car with you so you can hydrate as you go.  

7. Set Realistic Plans

Make time for yourself. Cramping too much in can stress and drain you.  

8. Suggest Healthy alternatives as gifts

If someone asks you what they can buy you for Christmas, why not suggest a walk along the beach instead, a swim at the pool.  

9. This is OK

If you receive that box of chocolates, re-gift them…this is ok…or share them with your visitors.

10. Be Mindful

Eating for the sake of eating is something we do often. Especially in times of celebration.  Be mindful of the amount of food you are eating and when you are eating it.  Ask yourself . . . am I hungry?  

11. Book a Personal training session

Whether it be for a program up date to start the New Year or to ensure you do some exercise in the break. It is a great way to stay strong.  

12. “The best thing about time is that it comes one day at a time– Abraham Lincoln

We can achieve the most amazing goals if we take things a step at a time.   Fran Sullivan Master Personal Trainer
Injury Rehabilitation

A Fitness Industry Trailblazer

Colin Sept news Many of us can remember the days of leotards, leg warmers, high leg kicks and grape vines, none more so than Colin who has been one of the trailblazers in the Tasmanian Fitness Industry. Colin started teaching aerobic classes back in 1982 and became what was then termed a ‘fitness leader’. He subsequently established the Tasmanian United Fitness Leaders Association in 1987, which later became Fitness Tasmania. Away from the fitness industry Colin had a distinguished career of 38 years at the Australian Taxation Office, during which time he established a fitness centre there. Colin retired from the ATO in 2002, at which point his focus shifted entirely to the fitness industry. During his 35 years in the fitness industry he has presented at FILEX, the largest fitness industry conference in the southern hemisphere and also organized and promoted fitness seminars and workshops in Tasmania. Colin enjoyed competing in aerobics championships and subsequently became the first accredited aerobics coach in Tasmania in 1994, as well as the Director of the Tasmanian Aerobics Championships from 1988 to 1993. In addition to this he was the Tasmanian coordinator for Australian Fitness Network and was Network’s Tasmanian Ambassador. Since 2005 Colin has been a co-owner of Personal Best Fitness, with his primarily role being to ensure that Personal Best maintains its high standard of excellence and meets the clients and staff needs. Colin also enjoys his role as a personal trainer and has been training some of his clients for over a decade and recently had a 14 year anniversary with his first small group “Coot Camp”, Boot camp for old coots! ‘I particularly enjoy working with the 40+ sector as I can relate well to them’. Colin is a firm believer in life long learning and he recently completed the Understanding Dementia Course conducted by the University of Tasmania. He is a Level 2 Strength and Conditioning Coach and a Certified Functional Ageing Specialist. The most rewarding aspect of Colin’s involvement in the fitness industry is the relationships he has developed with his colleagues, clients and the team at Personal Best Fitness. ‘My main focus now is ensuring that Personal Best Fitness continues to lead the way in delivering ‘cutting edge’ personal training and that our members and staff feel valued, recognized and appreciated’. Living by the practice what you preach motto, Colin exercises most days, he is a keen cyclist and has been weight training for some 38 years. One of his long term goals is to always be able to do as many chin-ups as his age! Away from all things fitness, Colin is a devoted father to Sofie and he enjoys reading, a wine or two, the beach and is a fabulous cook of Asian food. He is also one of the most organized people that we know. Colin is a wonderful role model to the broader fitness community and we are so fortunate to have his knowledge and skills to call upon at Personal Best.
Gym Hobart yoga

Be Activated

Activation

“What’s in the mind is in the body and what’s in the body is in the mind.”

Have you ever caught yourself suddenly gasping for air or getting out of breath quickly? 
Be Activated
Be Activated 
In a society filled with stressors, we believe we all too often get stuck in a “fight or flight” state, resulting in poor health, such as sickness or injury and fatigue, both physical and mental. We use a system based approach termed ‘Be-Activated’ to help the body fire in the correct sequence. This helps to reduce the highly alert state of living into a more relaxed state, thereby allowing us to handle and overcome our stressors more efficiently and effectively. Be-Activated can help you interrupt these stress evoked patterns and find a state of balance. We can help you identify and more easily manage stress, resulting in increased productivity.   What is Be-Activated? Based on the concepts of muscle activation and sequencing in movement, ‘Be Activated’ is a powerful yet simple hands-on system developed by physiotherapist and kinesiologist, Douglas Heel. Be Activated is the science and art of getting your body to work the way it is meant to, and in doing so allowing it to break free from pain and dysfunction. From here your body can move into higher states of performance on all levels allowing you to not only move, function and feel better but also giving rise to massive shifts in strength, speed and flexibility.   Why have an Activation? Whether you are in pain or want to feel, function and move better, activation will help you get there. Our body’s ability to overcome the stresses and pressures of life can result in reduced movement and exercise, putting us at risk. Through systematic manual therapy, activation techniques are simple to teach and offer unique, powerful tools for control over your own health.   Who would benefit from Activation? Everyone. Whether for athlete performance or stress relief, activation can help you find centre. Postural muscles of the body are all slow twitch muscle fibres as they need to hold up the body for sustained periods of time with minimal movement. Slow twitch muscle fibres are oxygen dependent, which means they require oxygen to operate effectively. If we are not breathing correctly and therefore not getting enough oxygen to the muscles, they cannot function correctly to support our body’s continuous fight against gravity. This means that if we can influence our breathing we can influence our ability to maintain good posture.   How is Activation different from massage? Where massage is looking at muscle tightness, activation is a systematic system designed to prioritise the two necessities for survival; to breath and to move. Without both, we will die. Our body finds ways to meet those priorities and is willing to sacrifice anything in order to do this. That is when we see dysfunction and/or pain.   How often should you be Activated? Everyone is different. The idea of activation is to teach your body new (correct) patterns of movement – essentially creating new habits. You may have significant gain and hold this pattern effortlessly, or you will need more intervention and reminding. This is why we also teach you to activate on yourself, to take control of your own health and maintain the new patterns of movement we have taught the body.   Written by Sofia Tsamassiros – Movement Specialist and Personal Trainer 
Gym Hobart

5 Ways to Reduce Back Pain

Lower back pain can have many different causes and can be a nuisance but it may also be a serious medical issue. If in doubt please consult your doctor before adopting any of the following techniques, particularly if you do not know the cause of your back pain. For back and hip, pain/stiffness, particularly after sitting at a desk or in a car, characterised by feeling stuck in a bent forward position when standing up: Prevention of bad alignment is the key, as sitting with bad posture tends to make joints such as the hips or facet joints to “lock up” and this can start the cycle of lower back pain. For cars, buses and planes have the very back of the heels resting on the floor, this prevents the hips rolling into a position where they get stuck and start to affect the lower back. At work: try and avoid having the knees pointing outwards. Avoid crossing the legs in any way. Practise the 3 steps to perfect posture: 1, Slouch. 2, Be tall. 3, Stay tall and relax the back. Back pain made worse by lying on your back or sleeping: When lying on your back, walk your hips from side to side and drag your legs towards your top half to increase the space beneath your lower back, this will greatly relax the legs and reduce strain on your back Back pain and stiffness that follows after activities such as gardening: Use a foam roller to release the tension accumulated in the back: 1, Lie on your back with the roller in reach. 2, Lift up your butt and slide the roller under your lower back, cross-ways. 3, Tilt your pelvis to lift and then lower your hips, resting your weight on the roller so the shape of the roller encourages your back to gradually bend more comfortably, keep moving though, this is mobilisation, not a stretch. Back pain/fatigue experienced during exercise: Exercises that are based upon the squat movement pattern, including weighted squats, deadlifts, kettlebell swings, wall ball, and so on are sometimes associated with lower back pain and/or fatigue. The muscles of the lower back are actually recruited during these exercises so some fatigue may be a normal part of strengthening the area. As a general guide, 3 sets of a squatting based exercise in which mild pain/fatigue of the lower back muscles is felt during the final set, should be regarded as normal, the discomfort should decrease over a 4-6 week period and should be discussed with a trainer if it seems to be increasing in level or appearing sooner in the workout. If the discomfort is significant during the first set and appears to increase in subsequent sets, I would advise to stop the exercise and discuss an alternative or a solution with a trainer. The causes of pain in the context of the above mentioned exercises can be complex and varied but the lower back is usually; a) a) moving too much to compensate for a restriction elsewhere in the body, such as the hips or ankles or b) becoming stiff in an attempt of the body to restrict movement in order to stabilise excess movement elsewhere in the body. Try alternating your exercise sets with the mobilisation described in the previous section. Sudden sharp or “grabbing” pain experienced randomly when exercising or doing household chores such as vacuuming. These sudden, sharp pains may be due to a number of different issues but are usually the body’s reaction to a perceived instability of some kind. the following 2 techniques both attempt to calm the central nervous system by decompressing the posterior spine and at the same time to create a balance of muscular action between the hip-flexors, the erector spinae, the gluteals, hamstrings and the rectus femoris. Putting your back against a sturdy wall, lower yourself down to the level you’d be if sitting on a dining chair so that your hips are only slightly higher than your knees. Your feet should be under your knees. push with your feet to flatten your lower back against the wall. Hold this position for 30 seconds, then stand up and relax for as long as necessary. The key to the success of this technique is all in the pushing of the back to the wall with the legs. A longer period is good, so long as it does not come at the expense of the pressure against the wall. Repeat as needed. Try this for 2 to 3 minutes to unload your back. Lie flat on your back, lower legs resting and fully supported by a flat, level surface such as a dining chair. Stay in this position for as long as you can. I’ll leave you with something to think about, something which is typically hard to think about when you are actually experiencing back pain but I guess no one ever did say it was supposed to be easy… All of the types of back pain described above are symptoms of other problems. The back pain is not the problem, it is the part of the body complaining about the problem. If I have client doing Kettlebell swings and they complain of back pain, I want to see what their feet are doing, I need to see how their shoulders are moving. If your back hurts when you do a deadlift, I’m interested in what your set-up was, before you did the deadlift. These things are not necessarily complicated to fix but it can be much harder to fix by yourself. Consult a trainer if in doubt. At Personal Best Fitness we have had great success with helping our members reduce and overcome back pain, with simple and effective exercises. Eidolan Erin. Master Personal Trainer personalbestfitness.com.au 6234 5969