Fix your posture with this workout for desk jockeys

Sit at a desk all day? Do you travel a lot? Try this workout to fix your posture and free your body from the dreading seated position.

- Foam roller: Calves, quads, glutes, thoracic spine (double massage ball), & pecs (single ball) 

- Warm up: 10x lunges, 10x squats, 10x lateral lunges, inch worms x10, bar hang x 30 secs, 10x band splitter

Prehab work (3 sets)

A1 Lateral band walk x12 /side

A2 Band external rotation x12 /side

A3 Side plank 30 secs /side

Strength & conditioning (3 sets)

A1 Back squat x8 

A2 Ring or TRX row x8

A3 1/2 kneeling cable chop x12 /side

B1 Stiff leg deadlift x8

B2 Single arm dumbbell row x8 /arm

B3 Cable anti core rotation x12 /side 

C1 Prowler push 4x30 metres (60 seconds rest in between) 

If you want help with you're programming, contact me for your very own personalised online program. Complete with videos showing you exactly what to do, you can have your own program so you can focus on your goals. 

For more daily sports rehab and fitness advice visit facebook.com/SynergyFitnessSystems

Or for discounts on protein, fat burners, pre workouts and more, go to facebook.com/SportsNutritionDiscounts 

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Fat torching superset

Try this killer superset to challenge the whole body

Complete the two exercises below as follows:

- Perform exercise 1 for 10 reps

- Followed by exercise 2 for 1 rep

- Back to exercise 1 for 9 reps

- Followed by exercise 2 for 2 reps

- Keep continue decreasing reps of exercise 1 and increasing reps of exercise 2

- Continue until you complete 10 rounds

Exercise 1 Dumbbell thruster 

Exercise 2 Inverted row

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Matt

Zesty lemon chicken recipe

Ingredients (serves 4):

4 boneless, skinless chicken breasts

6 lemons

65g plain flour

1 teaspoon paprika

½ teaspoon ground black pepper

1 teaspoon extra virgin olive oil

30ml water

1 ½ tablespoon brown sugar

Pinch of salt and pepper to season

Steamed brown rice to serve

Directions

1.      Halve the lemons and squeeze all the juice, except 1 half, into a large bowl.  Add  the chicken to the bowl, cover with cling film and place in the fridge for 30 minutes – 2 hours.

2.      Preheat oven to 190 degrees C.

3.      In a small dish, mix the four, paprika and ground pepper.

4.      Lightly coat each chicken breast in the flour mix.

5.      In a non-stick frying pan, heat the olive oil on a medium heat.

6.      Add the chicken and brown for 2 minutes each side.

7.      Remove the chicken and place in an oven dish.

8.      Add the water and sprinkle the brown sugar over the chicken in the oven dish.

9.      Thinly slice the remaining half of the lemon and place on top of the chicken breasts.

10.  Season with salt and pepper.

11.  Bake for 45 minutes.

12.  Serve with steamed boiled rice.

Nutritional information

Calories 245kcal

Protein 29.9g

Carbs 25.5g

Saturated fat 3.1g

Fibre 3.1g

Related blogs:

8 nutrition tips to help you get lean

5 Training tips to enhance your workouts

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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.    

Boost your fitness with this conditioning circuit

At Synergy Fitness Systems, we love a finisher and regularly end our sessions with some sort of circuit or interval station.

Throw this following circuit onto the end of your workout for an intense finish targeting the whole body.

Set your watch for 7 minutes. Complete the following exercises as a circuit, continuously with minimal rest.


- Box jumps (Video Here) 
- Ring/Bar dips
- Pull ups/chin ups

As for the reps, perform 3 reps of each during the first round, then increase by 3 reps for each consecutive round:

Round 1 = 3 reps
Round 2 = 6 reps
Round 4 = 9 reps

Round 5 = 12 reps
And so on until the 7 minutes are up. 



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Matt

Your core training is wrong - Top 5 core exercises

I think it's been known for a long time now that a few sets of sit ups at the end of your workout isn't going to increase your core strength.

That being said, I still do not believe the majority of people give their core training too much thought, and definitely think most people aren't incorporating the most effective core training strategies into their workout programs. 

Why bother with core training?

Your core, is often referred to as the power zone. It is responsible for the efficient transfer of force from your lower body to upper body. If your core is poorly conditioning, your movements which require sufficient stability will become compromised and may well lead to an injury. You core will also help to resist against external forces to keep you safe and injury free. 

How do you effectively train your core?
Firstly you need to see which muscles are involved in the group known as "The Core". They include deep muscles around the trunk that act like a corsette and keep you stable as well as more superficial muscles which help with movement:

Rectus Abdominis - The most superficial muscles located at the front of the abdomen.
Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles.
Erector Spinae - This group of runs from your neck to your lower back.
Multifidus - Muscles under the erector spinae along the vertebral column.
External Obliques - located on the side and front of the abdomen.
Internal Obliques - located under the external obliques, running in the opposite direction.
Gluteus medius and minimus - Muscles at the side of the hip
Gluteus maximus, piriformis - Muscles at the back of the hip.
Hip Flexors - located in front of the pelvis and upper thigh. 


These muscles are responsible for resisting different movements like spinal hyper extension, excessive lateral trunk flexion as well as unwanted trunk rotation. Whereas they are also useful in initiating their own movements allowing your torso and hips to rotate, flex, extend and laterally flex.

After identifying which muscles and movements are involved in core training, then you must think about how to apply forces to the body to challenge these muscles. 


 
What are the top 5 core exercises?

i) Roll out (Anti extension)

This exercise is top of the list because not only does it massivley challenge the core not to over extend the spine, but it can also be scaled down and used with many different pieces of equipment to suit availability of equipment.

 









ii) Side plank
The side plank is a great exercises because it challenges the muscles that resist lateral flexion. It also works the muscles of the gluteal complex as you are actively pressing your knee or foot into the floor, thus actively abducting at your hip.

 

iii) Anti rotation - Stir the pot
An exercise I have developed with my clients, stir the pot challenges you from shoulders down to hips. Works the core muscles responsible for anti rotation. A great exercise for sports people - think about being tackled around the torso in rugby, this exercise will increase your strength to resist the external force making you rotate. 
See how its done CLICK HERE


iv) Plank on gym ball
Another exercise that resists spinal hyper extension. This is an isometric exercise meaning the muscles involved contract without lengthening or shortening. The gym ball adds increased instability to challenge your core more, but scale back by removing the gym ball if that is your current level. CLICK HERE to see how it's done.

v) Hip bridge 
Not always associated with core training, this exercises primarily focuses on strengthening the gluteal complex through hip extension. However, increase the difficulty by performing a single leg hip bridge or by adding a gym ball. CLICK HERE to see a barbell hip bridge


I like to incorporate core training into my client's workouts before the main strength section. This way, it becomes a priority and not an afterthought.

So give these exercises a go. If you have any questions or feedback just contact me. I'd love to hear what your favourite core exercises are.

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Matt

A tasty and healthy way to drink more water

We all know that we need to drink more water. Right? 

Keeping ourselves hydrated allows our bodies to function optimally as well as promoting increased fat loss.

But many people opt for fizzy, flavoured drinks which have no benefit to our bodies and in many cases can be harmful if consumed excessively.

So here is an easy way to make our water tastier, which will make us wanting to drink more water because it's so easy and tastes so good. 

Beginner's gym guide - 5 exercises you must do

A Beginners Guide to Fitness

Part 2 
5 exercises you must do

New to the gym? Unsure of what exercises are good, bad, ugly? You will surely be bombarded by an array of machines, weights, balls, bars, dumbbells, gadgets and toys when you first start your new gym routine, you may feel like turning around and walking straight out; But don't let the enormous exercise selection turn you away, read our 5 favourite exercises for newbies.

At Synergy Fitness Systems we recommend you warm up before any exercise and we have put together a great dynamic warm up - see it here 

Don't let your knees come inward like the left picture

Squats
First up, the squat, a fundamental movement pattern you should be proficient at doing. The squat can be extremely effective in making you stronger and leaner, but if done incorrectly, can also be an easy way to injury; especially injury at the knees, hips and lower back. See what a squat looks like here


   

Beginners fitness guide - 5 things you must do

A Beginners Guide to Fitness

Part 1 
5 things you must do as a beginner

If you’re new to training or new to the gym, it can be the most difficult position in the world, but it can also be the best position to be in. You probably already know that January is the busiest month in the gym by far; With everyone looking to implement a healthy lifestyle for the new year. But did you know that 70% of the newbies will quit within 3 months? Here are 5 ways to help you succeed and become one of the 30% who make results, not excuses. 

Fitness tips for busy people

Always on the move? 

Travel and schedule hindering your fitness regime? 

Try these top tips to maintain fitness performance for the busy person.

1. Prepare

Keep hydrated - Carry a bottle of water with you at all times! 

Meal prep - Make sure you pre cook/pack meals and snacks good enough to make you ignore all of the unhealthy options! Try some

Advanced abs, obliques & core exercise

        

         Advanced abs & obliques exercise

                                    Try this amazingly effective exercise to activate the core and abs

How to do it:

- Set a cable up at about chest height
- Load the resistance up to something that you couldn't do a regular chop with
- Pull the handle into your chest
- Slowly press your hands away from you, and back in a stirring motion (see video - click the picture)
- Ensure this is done slowly and smoothly
- Complete 3 sets of 12 reps each side
- You can also use a resistance band instead

Why is this exercise so good? 
This exercise forces you to use your stabilising muscles around your mid section to resist rotation. This exercise is great for you in sports (think if someone is trying to tackle you, and you need to stay strong and upright).
Also this is great for every day activities like carrying a load which again is forcing you off balance.

 Remember the resistance is going to be prettyhigh here, so it is always trying to pull you out of position. This is why it is so important to organise your spine correctly first (brace, keep the ribs down, draw belly button to the spine, don't over extend at the lower back). 
You are really going to feel this one everywhere from your hips, through to your obliques and abs too. 

So give this a try - or if you have a friend who would like this, then share it with them

Need help with your program? We have a brand new Fat Loss Starter Pack here just in time for the new year!

It includes:
- 6 or 10 week detailed training program
- Delicious and healthy menus and recipes 
- A resistance band for home workouts
- Discount on sports massage 
- Discount on personal training 

Contact us today 

Email us synergyfitnesssystems@gmail.com

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Reducing injury in the bench press - Prepare your shoulders

Quick exercise to prepare your shoulders for any upper body movement. Ensure you set your scapula, fix your shoulder and elbow, and slowly rotate shoulder internally and externally. You do not need a heavy load for this.

Click here to see the video

For advanced trainers, you can do this in standing either with elbow at your side, or at 90 degrees of abduction from your body.

Ensure that when you move through the movement, that you ensure your shoulder does not move too far forwards. As a cue, you can place your opposite hand on your working shoulder and when you feel your shoulder moving excessively, then stop - that's your range of motion.

Synergy Fitness Systems works with athletes 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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