Deadlift FAIL | Training VLOG #001

So I've decided to start a training video blog.

The aim of these vlogs on my YouTube channel is to offer my advice on training - specifically keeping you injury free, giving you programming tips and offer an insight into different types of training, mobility and rehab programs and exercises for you to try yourself. 

I'd be very happy if you were to share your thoughts and share with your friends. 

So here is training blog number one. Thanks for watching

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The aim of the channel is to basically give you my advice on good technique, avoiding injury and improving your performance through moving better.

Synergy Fitness Systems works with athletes and the general fitness population to improve sports performance by enhancing human movement.

Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently

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How to do pull ups Performance tip 003 | Synergy Fitness Systems

Want to learn how to do pull ups?

Learn the techniques which will help you become stronger and help you get your first pull up! 

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Filmed at The Results Room, Brisbane - theresultsroom.com.au

Core abs workout

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Matt

Synergy Fitness Systems

About the author

Matthew Healey is a qualified personal trainer and sports therapist. Matt is the owner of Synergy Fitness Systems in the UK which has been helping people change their body and improve human and sports performance for several years.

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

Matt has extensive experience in the fitness industry and has worked in many different settings including a top human performance centre in San Diego owned by Todd Durkin as well as working with sports teams and individual athletes and clients.

Matt’s area of interest is human and sports performance, and injury prevention and rehabilitation. At Synergy Fitness Systems, Matt focusses on improving the function, efficiency and performance of each of his clients and athletes.   

Advanced core workout

Try this advanced core workout to build core strength and stability

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If you want to get yourself a tailored training and nutrition plan, then contact us directly via our website

For more training videos, recipes and discounted supplements from MyProtein follow us:

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Have a good day,

Matt
Synergy Fitness Systems

About the author

Matthew Healey is a qualified personal trainer and sports therapist. Matt is the owner of Synergy Fitness Systems in the UK which has been helping people change their body and improve human and sports performance for several years.

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

Matt has extensive experience in the fitness industry and has worked in many different settings including a top human performance centre in San Diego owned by Todd Durkin as well as working with sports teams and individual athletes and clients.

Matt’s area of interest is human and sports performance, and injury prevention and rehabilitation. At Synergy Fitness Systems, Matt focusses on improving the function, efficiency and performance of each of his clients and athletes.   

Four of the best lower body exercises you're not doing

Are these the best lower body exercises you're not doing? 

Sumo dead lift

You may already be performing the regular deadlift into your program, but sometimes you may be over compensating for weak glutes or hamstrings. This causes many people to over use their lower back. The sumo deadlift ensures that you work the muscles that may be neglected like the glutes, hamstrings and adductors. You'll want to use a fairly heavy weight and complete about 8-12 reps for 3 or 4 sets

Dumbbell thruster 

The thruster is probably the complete package. Incorporating a full squat, with a powerful drive into an overhead press, what more could you want. This one can be used for conditioning too so you can either go light and work for time, or add a little extra weight to challenge your leg and shoulder drive.

Barbell hip bridge

The daddy of all Glute exercises, the hip bridge is a brilliant exercise to build strength in the often neglected butt muscles. Not only does this improve posterior chain strength, it will also help to bring your pelvis into neutral alignment, often helping to correct lower back problems from excessive lumbar spine extension. Be careful not to do just that (excessive lumbar extension) during this exercise, ensure you use your glutes and hamstrings throughout. 

Jump lunges

I'm sure you've all seen this one; and I'm confident it gets omitted from your program because it hurts! Provided you have good knee control from doing exercises like the 3 above, this is a fantastic move that will increase lower body power and explosiveness. You only to do about 6 reps each leg per set, with longer rest periods in between. 

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If you want to get yourself a tailored training and nutrition plan, then contact us directly via our website

For more training videos, recipes and discounted supplements from MyProtein follow us:

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Have a good day,

Matt
Synergy Fitness Systems

About the author

Matthew Healey is a qualified personal trainer and sports therapist. Matt is the owner of Synergy Fitness Systems in the UK which has been helping people change their body and improve human and sports performance for several years.

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

Matt has extensive experience in the fitness industry and has worked in many different settings including a top human performance centre in San Diego owned by Todd Durkin as well as working with sports teams and individual athletes and clients.

Matt’s area of interest is human and sports performance, and injury prevention and rehabilitation. At Synergy Fitness Systems, Matt focusses on improving the function, efficiency and performance of each of his clients and athletes.   

Build core strength with this anti rotation exercise

This is a great exercise for sports people to improve core strength. I call it stir the pot and it is designed to resist rotation via an external force. The key with this exercise is to maintain neutral spine (contract gluts, draw belly button in, flatten ribs). Then push your hands away from your chest, slowly letting the cable move back towards the machine. 

Why do you need to resist rotation?
In sport, you will more than likely have an external force placed upon you. Whether it is a tackle in rugby or a chase for the ball in football, there are many examples of times when your core is required to resist rotation. Good anti rotation strength will allow you to stay in a good position and keep performance levels high.


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For more fitness tips, videos, workouts and discounts on MyProtein visit our blog www.synergyfitnesssystems.blogspot.com

For free fitness and nutrition downloads visit our website www.synergyfitnesssystems.co.uk

If you want to get yourself a tailored training and nutrition plan, then contact us directly via our website

For more training videos, recipes and discounted supplements from MyProtein follow us:

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Have a good day,

Matt
Synergy Fitness Systems

About the author

Matthew Healey is a qualified personal trainer and sports therapist. Matt is the owner of Synergy Fitness Systems in the UK which has been helping people change their body and improve human and sports performance for several years.

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

Matt has extensive experience in the fitness industry and has worked in many different settings including a top human performance centre in San Diego owned by Todd Durkin as well as working with sports teams and individual athletes and clients.

Matt’s area of interest is human and sports performance, and injury prevention and rehabilitation. At Synergy Fitness Systems, Matt focusses on improving the function, efficiency and performance of each of his clients and athletes.    

3 Healthy breakfast recipes you need to try

Breakfast is a critical meal you need to make sure you're including in  your daily nutrition plan! Below I have come up with 3 amazing recipes that are easy to make, highly nutritious and simply delicious.


Blueberry and walnut pancake

Ingredients:

-          1/4 cup of raw chopped walnuts

-          1/4 cup of blueberries

-          1/3  cup of oats

-          2 tablespoons of coconut milk

-          1 tablespoon of raw honey

-          Dash of cinnamon

-          1 tablespoon of organic coconut oil

Directions:

-          Mix all ingredients

-          Spread evenly into your coconut oil covered pan

-          Cook until bottom becomes firm

-          One firm cut into 4 even pieces and flip each individual pancake

-          Cook for another 1-2 minutes

-          Take pan off heat and leave to stand in pan for 2 minutes

Breakfast salad

Ingredients:

-          1 egg

-          1 bacon rasher

-          Handful of spinach

-          Half avocado

-          Tomatoes

-          Mushrooms

-          Cucumber

Directions:

-          Grill bacon until crisp

-          Fry mushrooms, tomatoes and onions in 1 tablespoon of olive oil

-          Add in chopped bacon and stir fry

-          Mix spinach with chopped avocado and cucumber

-          Boil egg

-          Serve stir fried vegetables and bacon on top of spinach and cucumber

Spinach and tomato omelette

Ingredients:

-          3 eggs

-          Handful of spinach

-          Handful of chopped tomatoes

-          Pinch of salt and pepper

Directions:

-          Fry chopped tomatoes in 1 tablespoon of organic coconut oil

-          Whisk 3 eggs and half of the handful of spinach in a bowl

-          Season with pinch of salt and pepper

-          Add egg mixture to the tomatoes and cook until brown

-          Once brown (or cooked to your preference), remove from heat

-          Add rest of spinach on top and place under pre heated grill for 2 minutes

Related blogs:
Blueberry and peanut butter protein shake 
Fat torching superset
Total body fat loss workout

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If you want to get yourself a tailored training and nutrition plan, then contact us directly via our website

For more training videos, recipes and discounted supplements from MyProtein follow us:

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Have a good day,

Matt
Synergy Fitness Systems

About the author

Matthew Healey is a qualified personal trainer and sports therapist. Matt is the owner of Synergy Fitness Systems in the UK which has been helping people change their body and improve human and sports performance for several years.

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

Matt has extensive experience in the fitness industry and has worked in many different settings including a top human performance centre in San Diego owned by Todd Durkin as well as working with sports teams and individual athletes and clients.

Matt’s area of interest is human and sports performance, and injury prevention and rehabilitation. At Synergy Fitness Systems, Matt focusses on improving the function, efficiency and performance of each of his clients and athletes.