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Thursday entry, True beginning of Autumn

Good Friday highlights
Spending the morning taking group class at 6am, doing some adventurous vision promotion up ponsonby road and herne bay on a beautiful Autumn morning, getting breakfast with the crew, running some boxing with clients (jaz), training and lifting mechanic chats with Tom, along with some general banter mixed in made my Friday morning that much more awesome than spending the day at the flat sleeping in. Getting up early for an enjoyable job I can apply my passion to makes the day much more fulfilling than an average 9-5 desk job, once I made the adaption to my sleeping pattern, shifting sleep back earlier at night. Nothing interesting/useful happens after 9 anyway most weeknights!!! Social events like music club, ultimate, games nights, drinks with ultimate friends often finish around 8:30, if social events go later I can always pull the  work tomorrow card and leave early. On weekends, Friday and Saturday good to go!!! Not doing nights till 1-2 pm anymore, messes with my weekly sleep routine.

Nationals...
Still feeling the repercussions from missing what was a great nationals, due to the A-team taking 2nd in the country and silver, and an U23 reunion winning Team of the Year award. Open nationals is something I am vowing not to miss again (could miss mixed), has left a sour taste in my mouth, made worse by the fact I wasn't able to catch up with the U23 guys and reminsice about London, best experience of my life, best team I've had the chance to play and bond with on and off the field. 

Thursday highlights

Emotions: Confused (why I'm not satisfied) tired

Great day at the studio today, highlights were taking sessions with Jaz, Mel and even Celia. Did well in these sessions because I showed great anatomical knowledge. For example: Pause in squats for better core activation, confidence in delivery. Time management was better than usual, spending less time off-task, focusing on schedule, planning and being mindful about productivity.  

Area I could improve is more thorough and clear instructions. Also need to fill out tracker straight after. Could push clients more, coming back to not wanting to be nice, but wanting to get results for them instead. Time management was better than usual, spending less time off-task, focusing on schedule, planning and being mindful about productivity.  
Mentally tiring day, due to having to focus for longer periods with sessions. Want to feel more focused right now. Looking forward to a good friday (aha) finishing at 12 and a great weekend ahead, with an easy shift Saturday.

Anatomy and Exercise Technique

Seated Pulls (Lat pull and assisted chin up)
  • Three instructional points: 1. Feet position (Knee 90 degree, middle of pad) 2. Core engaged (belly in) 3. full ROM or correct 2:0:2 pace. 
  • Core engagement, intra-abdominal pressure prevents Lordosis, by bringing hips forward and glutes slightly back, aiming for neutral position. 
Shoulder and neck joint injury
  • Overuse or overload of teres minor, subscapularis, teres major, pec major, lat dorsai, can sometimes be caused by doing weight training in kyphosis hunched position. 
  • Muscle imbalance between scapular protractors (pectoral) and retractors (rhomboids and traps) can cause impingement of medial rotators, and hunched position.

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