Health Hacks - Episode 11: Tom Cronin

What a episode! Ever wondered what it would be like to be totally still? Meet Tom Cronin. A man on a meditation misson to make the world a better and more still place.

To stay up-to-date with everything to do with vitalistic health and lifestyle subscribe here via iTunes

Tom is the founder of The Stillness Project, a global movement with the mission of inspiring 1 billion people to sit in meditation daily. He has taught thousands of people how to meditate, he travels the world presenting keynote talks, hosting retreats, he is an author, mentor and also currently producing a film on untapped human potential. Tom is now recognised as a global leader in the field of meditation and he is located right here in good ol' Oz.

*** All material included in the Health Hacks podcast and found on the Alignment Chiropractic and Health Website is intended to be of a general nature only, and is included for the sole purpose of providing general information. Material included in this website does not, and is not intended to constitute advice or any statement on which reliance should be placed. The content is purely a reflexion of the thoughts and experiences of Dr Bryce Fleming (chiropractor) and his guests. Users should seek advice as appropriate from a professionally qualified  on all specific situations and conditions of concern to them. 

Health Hacks episode 10: Denby Sheather

Make sure you subscribe to the Health Hacks podcast by clicking here and keep up to date with industry experts leading the way in the health revolution!

Denby Sheather is now one of the most sought after yoga therapists on the Northern Beaches, well known for her insightful, compassionate and natural affinity with teaching and healing. 

With over a decade of teaching experience and exploring this relationship between the seasonal cycles, the five element theory and body / mind / spirit, Denby has founded the innovative Vinyasa-style practice that she calls ‘MANA Yoga’, a unique style that reflects her own personal journey with yoga, energy, and motherhood.

Everyone is on their own journey... having a guide like Denby just makes the process a whole lot easier :)

All material included in the Health Hacks podcast and found on the Alignment Chiropractic and health Website is intended to be of a general nature only, and is included for the sole purpose of providing general information. Material included in this website does not, and is not intended to constitute advice or any statement on which reliance should be placed. The content is purely a reflexion of the thoughts and experiences of Dr Bryce Fleming (chiropractor) and his guests. Users should seek advice as appropriate from a professionally qualified  on all specific situations and conditions of concern to them. 

Health Hacks - Episode 9: Ben & Dani. Glow for life

What does a international DJ and producer, bartending, nightclubs, partying and health have to do with each other? Listen to Dani Smith and Ben Morris share their authentic story of transformation, hope for the future generation and online health empowerment.

No gimmicks - no magic pills... just #AuthenticHealth

To stay up to date, click here to subscribe to Health Hacks on iTunes.

want more info on Dani & Ben? go to glowforlife.com.au

Disclaimer:

All material included in the Health Hacks podcast and found on the Alignment Chiropractic and health Website is intended to be of a general nature only, and is included for the sole purpose of providing general information. Material included in this website does not, and is not intended to constitute advice or any statement on which reliance should be placed. The content is purely a reflexion of the thoughts and experiences of Dr Bryce Fleming (chiropractor) and his guests. Users should seek advice as appropriate from a professionally qualified  on all specific situations and conditions of concern to them. 

Health Hacks epidode 7 - Radka Sevcikova

Want to hear from someone not afraid to tell it like it is? Homeopathy... is it for you? 

Find more on www.facebook.com/radkahomeopathy

DISCLAIMER:

All material included in the Health Hacks podcast and found on the Alignment Chiropractic and health Website is intended to be of a general nature only, and is included for the sole purpose of providing general information. Material included in this website does not, and is not intended to constitute advice or any statement on which reliance should be placed. The content is purely a reflexion of the thoughts and experiences of Dr Bryce Fleming (chiropractor) and his guests. Users should seek advice as appropriate from a professionally qualified  on all specific situations and conditions of concern to them. 

Health Hacks - Episode 6: Jill Freestone

Jill Freestone owner and operator of Select Health Effects delves into the world of Japanese Cosmolifting Facial Reflexology and provides guidance on how to naturally have a facelift -WITHOUT the use of drugs or surgery.

To join the #AuthenticHealth movement - click here and subscribe to this podcast

DISCLAIMER:

All material included in the Health Hacks podcast and found on the Alignment Chiropractic and health Website is intended to be of a general nature only, and is included for the sole purpose of providing general information. Material included in this website does not, and is not intended to constitute advice or any statement on which reliance should be placed. The content is purely a reflexion of the thoughts and experiences of Dr Bryce Fleming (chiropractor) and his guests. Users should seek advice as appropriate from a professionally qualified  on all specific situations and conditions of concern to them. 

Health Hacks - Episode 5: Sandra Walker

Your soul can be viewed by your sole??? This is a unbelievable episode where Sandra Walker, former reflexologist, explains the mindset behind her creation, 'The Fertile Soul'. This is a must listen episode.

To learn more about the myriad of health providers out there, subscribe to Health Hacks by clicking this link.

DISCLAIMER:

All material included in the Health Hacks podcast and found on the Alignment Chiropractic and health Website is intended to be of a general nature only, and is included for the sole purpose of providing general information. Material included in this website does not, and is not intended to constitute advice or any statement on which reliance should be placed. The content is purely a reflexion of the thoughts and experiences of Dr Bryce Fleming (chiropractor) and his guests. Users should seek advice as appropriate from a professionally qualified  on all specific situations and conditions of concern to them. 

Health Hacks episode 4: Mikela Meli: Yoga Satya

Mikela Meil from yogasatya.com.au delves into the pro's and con's of traditional yoga. Have we lost our way and over westernised  true yoga? How could you benefit from going back to basics with one on one tuition? 

Click to subscribe via itunes

DISCLAIMER:

All material included in the Health Hacks podcast and found on the Alignment Chiropractic and health Website is intended to be of a general nature only, and is included for the sole purpose of providing general information. Material included in this website does not, and is not intended to constitute advice or any statement on which reliance should be placed. The content is purely a reflexion of the thoughts and experiences of Dr Bryce Fleming (chiropractor) and his guests. Users should seek advice as appropriate from a professionally qualified  on all specific situations and conditions of concern to them. 

Health Hacks Episode 3. Penny Peterson - The Salt Spot

SUBSCRIBE TO THIS PODCAST ON ITUNES! https://itunes.apple.com/au/podcast/podcast-alignment/id1109636228?mt=2 

Is Salt Therapy the solution you  have been looking for???

Penny Peterson from the Salt Spot in Neutral Bay is passionate about helping people overcome health challenges through natural measures. http://thesaltspot.com.au 

Here are the show notes :)

DISCLAIMER:

All material included in the Health Hacks podcast and found on the Alignment Chiropractic and health Website is intended to be of a general nature only, and is included for the sole purpose of providing general information. Material included in this website does not, and is not intended to constitute advice or any statement on which reliance should be placed. The content is purely a reflexion of the thoughts and experiences of Dr Bryce Fleming (chiropractor) and his guests. Users should seek advice as appropriate from a professionally qualified  on all specific situations and conditions of concern to them. 

Heath Hacks Episode 2. Jackie Karim - F45 Crows Nest

Health Hacks episode 2! SUBSCRIBE ON ITUNES!

https://itunes.apple.com/au/podcast/podcast-alignment/id1109636228?mt=2 

Is F45 training for you? What does F45 actually stand for? Hear from Jackie Karim from F45 in Crows Nest give the run down on Functional Fitness.

DISCLAIMER:

All material included in the Health Hacks podcast and found on the Alignment Chiropractic and health Website is intended to be of a general nature only, and is included for the sole purpose of providing general information. Material included in this website does not, and is not intended to constitute advice or any statement on which reliance should be placed. The content is purely a reflexion of the thoughts and experiences of Dr Bryce Fleming (chiropractor) and his guests. Users should seek advice as appropriate from a professionally qualified  on all specific situations and conditions of concern to them. 

Show notes:

Hello, welcome to episode 2 of Health Hacks. It's great to talk to you again. In our last episode we spoke with Sarah and this episode we're speaking with the excellent Jackie Karim from F45 in Crows Nest. Before I introduce Jackie, I just want to give a big shout out  to our sponsor alignment chiropractic and health and yes that is my business and I'm doing a bit of a self shameless self promotion. We haven't opened yet but the doors will be opening soon. If you want to keep updated go to alignmenthealth.com.au. But Jackie, Hello! Welcome!

Jackie: Hi, How are you?

Dr. Fleming: I'm very well thank you! So, F45, now we're going to delve a little bit into what F45 is all about. So people can understand more about it. But, before we do I just want to know a bit more about you. You know, how did you get to where you are coaching, and tell me a little bit about your journey.

Jackie:  I probably started training a little bit later in life in terms of solo training. I was a group sports kid throughout school and always committed to a team and love being accountable to a team and training with others. So, touch volley was my game and applied that through Uni and the rest of it and then sort of got to a point where commitments with work etc. didn't allow me to make it to the field and based active in touch volley as I would like. And so, I had to sort of find some training for myself. And I did, I started off with a small boot camp, a girlfriend and I and another colleague and then I went to another independent group where knew no one. And sort of started some group training, maybe once a day you know that's sort of all they offered  and then I found Rolex health which later turn into F45. I did one session with him in centennial park, a long long time ago. So Queens park, and one of the best driving sessions I've ever done. And then they moved into a complex at Paddington and went indoors. Offered seven classes a day. Just went off the scale. Went in there for my first class they make every other group training that I've ever done look amateur. Absolutely amateur. I was hooked and here I am 3 years later. Three and a half years later I've got my own and all the rest of it.

Dr. Fleming: Ah Cool! So, when you say, you know it makes other group training looks amateur. What is it about the group training atmosphere that you think really draws people to want to be part of that group.

Jackie: I think everyone loves to be part of a community. As humans we want to belong. There's just that natural instinct to want to belong to a tribe or a squad as I now call it. At F45 you belong, we build communities. We don't just build gyms, we build communities. On top of being part of community you get fed up, you get strung up. You see this health benefits that transfer across the rest of your life. I was a retail buyer while I was training in F45. As a retail buyer, we glorify the gadgets. We got numbers running to our heads all day, everyday. We have to know cell threes and colorways, style, cabin replenish, what's our inventory to buy, how did you do inventory, what's going to be our growth's margin. Numbers that we're just a blur till I started training properly at F45. These numbers were rattling off so clearly because I was thinking so clearly. I was eating so well. I was sleeping so well. I was a better person for my training. And I know that sound farfetched but I tell you from the moment I walked in to F45, I said these has to be taken to other people. Thankfully the owners were on the same page and now this has been delivered to the masses and people love it and you see it. It just got this happiness, this community, this positive surrounding about it. Because of what we build in our dreams.

Dr. Fleming: That's awesome! And I know in my experience, looking after people for such long time that when you give people the right ingredient for a healthy life, whether the right type of nutrition, the right type of movement, positive thinking, outlook, making sure that their structures align and nervous system firing up and that that kind of stuff. It really is like the blinkers that just come off. All the sudden your life just becomes that little bit easier. You start to take more risks and enjoy more benefits and so on so forth. So, is it fair to say that you've seen people in your group, in your squad go through those changes?

Jackie: Definitely!

Dr. Fleming: yeah.

Jackie: It's amazing to see, I mean the beautiful thing with the resistance program, the strength program at F45, you actually see yourself get stronger. You used less resistance bands. You add more weight to your barbel. You pick up heavier weights to bench press. You could push the sled with a heavier weight. You see yourself getting fitter and stronger. The mental benefits that carries for someone like huge.They walk out and they thought that they, they came in going, "I can't do that." It's like "No, you just have not figured how to do that yet. We’ll teach you how to do it . You can do it, just gives us a few weeks will teach you how. Then they applied that for the rest of their life. Suddenly they're a little bit more courageous in their work , and they a little bit more courageous in their personal relationships and standing up for themselves and say what they want and it just transfer across everything. It's great!

Dr. Fleming: Yeah, Awesome. I love it. you know I really do respect that and I think that's why I was doing it along so well. Because we got very aligned values.

Jackie: Yeah..

Dr: Fleming: So, just tell me exactly what's F45 is? So, If I'm a person who's never experienced F45 before. I'm coming off the street, I walk into your gym, what do I expect?

Jackie: Penning you've dotted your eyes and crossed the chase and I know you would, you would've gone to our website and registered and you would've signed up for your first class. So I'd know you are coming.

Dr. Fleming: Okay.

Jackie: So, by the time you get up the stairs, I'd say " Hi Bryce! I'm Jackie." And you go, you'd feel at ease right away because you wouldn't make contact with me over  email and you've made it in the gym. So, straight away that sort of put you at ease. I will talk you through what's about to happen and depending on your fitness level. We'll probably have chatted over email where you tell me how high intensity you been training or you never train before. And I'll encourage you into the right session for that week. So, you would be rocking out, you have your towel, you have your water bottle and I would talk you through what's about to happen that day. You fill out a little bit of paperwork for me just a creed screener and we make sure that all the “i’s” are dotted and things across you are fit, and  healthy ready to go. Then we get you into your class. At the beginning of the class we're going to demonstrate every movement and explain it. Any problems or questions in the class will be addressed then and there. Throughout the warm up if there's anything you're unsure of you can speak to the other trainer. One trainer will be leading the warm up, there' still be another coach in the room that you can speak to and ask questions to.

Dr: Fleming: Yup.

Jackie: We'll then direct you to where you're starting and you'll start your movement. Now, ideally you'll be partnered up with someone who's been in the room many times before and will guide you through. And you try to stick your hand up and you ask coach question, if at any time you have a problem you can stop and your work out will not affect anyone else's in the room. That is the beautiful thing about F45 . You come as part of the community, but someone can be bench pressing 30 kilos and some of them can be bench pressing 5 kilos that works side by side. There's no ego, there’s no I can lift stronger than you, it just the nice, smooth friendly community.

Dr. Fleming: Yeah, and I'm guessing I can kind of visualize the people would be encouraging other people. If you're the new kid on block then you know you have that support and whereas I think if you go to like the regular global gym, the regular machine way sort of kind of stuff, it can be almost the opposite. You know it's extraordinary intimidating for someone who's never set foot into a gym to see all this people kind of flexing in front of mirrors and grunting and you know that kind of stuff. Almost making you feel uncomfortable. It seems like you know it's really helped to fill a void in that fitness community. Is that the same?

Jackie: I definitely agree. It's the same thing as playing team sport. Except here you're getting stronger, you're seeing fitness levels increase and it's for you. But, you still got that camaraderie and when you do something great you’ve got 26 other people in the room who'll gonna cheer you on. Not just one person at the gym. You deadlifted RIM excellent. Go share it on Facebook like. It ends there.  If you're an amazing guy, it doesn't end there with us. With us we’re, you know in the room you are going to be acknowledge for what you do with that pride and that sense of accomplishment it's up to you. Anyway, you take it for the rest of the day.

Dr. Fleming: Awesome, So, what's does F45 actually stands for?

Jackie: Functional 45.

Dr. Fleming: Okay. So, does that mean 45 minutes of work?

Jackie: Yes, it does. So, classes around 45 minutes except on a Saturday. Told you a little lie, Saturday they run for an hour. So, with the sessions, are an hour. There will be different instructor. Usually there's a live DJ playing, 27 exercises individual around the room and so you do sort of do 2 laps around.

Dr. Fleming: A live DJ playing?

Jackie: Yeah!

Dr. Fleming: That is awesome! You know hopefully one of our friends, Clint, is listening to this right now. Because I told him, I literally I could have been 10 or more years ago that this type of environment that you've creating, this is what the future will be. And I'm on the same when clearly having a live DJ, having a environment like that.

Jackie: It has to be fun.

Dr. Fleming: Yeah, it’s got to be fun right?

Jackie: It has to be fun and you know I don't know how many people as referred to what the global gyms would honestly treated that their workout was fun or they paid attention to who's around them or who is instructing them.

Dr. Fleming: Yeah, if they've got anyone instructing them.

Jackie: Yeah, if they do.

Dr: Fleming: So, that brings up really good topic. You know you said a couple of times having a coach, I think you know having a coach in anything that you want to do in life is probably an important thing. And a lot of this just kind of bumble through looking through social media or whatever might be and try to do what someone else does on a youtube clip. But the reality is you know if you don't have that coach that  help you it's very difficult for you to get that level of achievement.

Jackie: That's right.

Dr. Fleming: So, with the coaching that you provide, what are some of the techniques that someone might learn in F45?

Jackie: I think the biggest technique that I teach people is hamstring glute activation and learning to move from your hips. It's probably the biggest thing that I say hip impingements and hips just being locked up. Glutes and hamstrings just not activating the way that they should and not firing in things like a squat. A lot of people come to me, tell me they never felt the squat in their hamstrings or their glutes. All their pressure is to the anterior part of their body, left front part of their body. You could literally get them on their toes, but ask to push back their heels, no chance.

Dr. Fleming: No chance.

Jackie: No chance. Absolutely no chance. So, that's really the biggest thing that I would teach people over and over again and shoulder retraction. We unfortunately live in the community where we drive, we type, we hold our phones and everything is forward facing. Naturally we’re curving our shoulders in, getting really tight pectoral muscles, really tight across the chest and unfortunately  that means we can't do the opposite movement which is to retract our shoulders which is key to movements like a deadlift, when you're doing rows, when you're doing a bench press and all the rest of it. So, they're probably the two biggest  movement I'd say is shoulder attraction, hip movement, and just keeping your eyes naturally ahead. The amount of people that would strain through their neck to move and whether they’ve bent on the phone to one side or the other. That's probably the three things that I see over and over and over again.

Dr. Fleming: When I was a chiropractor, I obviously seen a lot of spines. Especially in kids and teenagers nowadays, it's scary to me about how this forward posture that we've created it's not only affecting their health now, but you know what's gonna be like the future  for them, you know? And I think having a strategy in place like getting chiropractic care, doing functional base activity, strength training. You know that's not just a, something that you should do to look better or feel better even though it will get you those things but it's something that you need to do just to have a good life.

Jackie: I could not agree with you more I mean I don't wanna go deeper than we need to here but doing PE once a week at school isn't going to cut it. It's not going to cut it. You can't sit a child down for 6 to 8 hours a day and make them move for an hour a week and hope that it will undo everything you've done. It's not going to work that way. It's sad that you see elderly people walking down the street. They hunched over, that didn't just happen. It's for lack of movement and muscles atrophying and that's how they curve over because they don't have the strength to hold themselves up anymore. If we want to live in a self sufficient community where we live by ourselves towards elderly an age as possible, we need to get strong now. We need to build muscles, we need to build function now. If you cannot shoulder press, you're not going to be able to put over head in the cabinet. It's that simple. So unless you're prepared to live with showing from the eyes down you need to be able to shoulder press.

Dr. Fleming: Hanging out and watching.

Jackie: Yeah, and if you try to do a benchpress  you can't carry groceries.

Dr. Fleming: Yup.

Jackie: You're not going to be able to lift your child overhead like it's just, it's functional. Where not lying about it. These are functional movements. The sad thing is Bryce, you watch a baby move, they move absolutely perfectly, flawlessly, squat flawlessly, deadlift flawlessly, have perfect mobility and we can't teach that.

Dr. Fleming: Yeah, absolutely. Actually this was something we talked about with Sarah last week about that ability to perform in everyday activity and how building strength through safe functional movements is key to that. Again I see people all the time where they go through their everyday life. They sit down put in a baby seat pretty much from the age of a week, never really get out. Then they go and pick up a pen or something and they throw their back out and then they wonder why. It's not really their fault .They haven't really had that education to understand why. But the reality is it's just that they're so deconditioned that you know it will literally is that the straw that breaks a camel's back situation.

Jackie: It is.

Dr. Fleming: So, with F45 I mean that's a really good strategy to have. To help combat those type of issues. How many times a week should someone train?

Jackie: Look, It really depends on your level of fitness and if you;re training for a specific  purpose or you're just doing it general maintenance. If you're generally maintaining your body it was once said that you need 5 hours of purposeful exercise to change your body condition and 3 hours to maintain. With high intensity, in full training the beauty that is it's get it done a little bit quicker so, we say you've got a 45 minute class you may only be training for 27 minutes, 24 minutes, 28 minutes but what's going to carry on with high intensity in full training is the elevated heart rate afterwards and what happens when you walk out in the room for the next 72 hours. So, ideally if you could make 3 - 4 sessions a week that's perfect.

Dr. Fleming: Yeah. I've been thinking along that way of line too, it's kind of outlined in the book that I've written about how you actually get the benefits on a physiological level. But from my training personally, time constraint is a very big thing. I mean as you do our online business, I have a couple of kids, it's just the time. For me to allocate 5 or 6 hours a week in training, it's just not ideal for me and my wife.

Jackie: And to be honest, I believe this was all said when movements made functional. When all went compound movements. When we’re isolating muscle groups and you are only doing that bicep curl and you come back.

Dr. Fleming: And you have to spend an hour doing it.

Jackie: Yeah, you don't have to do that anymore. The beauty of functional movement, 2 muscle joints working together, giving you a more bang for your buck. You can do it in half the time.

Dr. Fleming: It's funny I went some, cause I've just moved house so, I’ve come from Utah I'm really established myself with the community were training group yet so, I’ll just joined the little jets individual gym just to keep moving. My workout the other day was, I went in and i just did 5 in a row, 20 seconds on, 10 seconds off as high as you can for that time and the whole thing is about 3 minutes and then I left. Then people look at you like what are you doing? I'm like, I'm done. that's my workout for the day.

Jackie: Yeah.

Dr. Fleming: But I gave it my absolute for those 3 minutes. And people, I don't think people really understand yet that on a physiological level is really all you might need to keep your brain taken over, to keep your hormones running, all that kind of stuff.

Jackie: Exactly right.

Dr. Fleming: So, What would you say if again I've never done functional high intensity base activity. What should I do if I want to make that next step?

Jackie: You should log on to www.F45training.com.au/crowsnest. And you can register for actually a complimentary trial. You'll hear straight back from me and I'll guide you to the next step of booking in for your first class and what to do, what to bring, and which class to attend.

Dr. Fleming: Cool. And you have a Facebook group?

Jackie: We do. We have F45 training process. We're also on Instagram F45_training_process. You can find us on our Facebook page that will link you straight into booking for your class as well. You register your interest there. Whatever is the easiest is for you. Get in contact email crowsnest@f45.com.au. Any way you want to contact us. Contact us and definitely you'd hear back from us and we can go from there.

Dr. Fleming: And that's, yeah and all Jackie’s see files will be on the show notes from today as well. So, I actually have a bit of a link from my page to F45 and crowsnest. It's been great having you on the show and that's okay and I'm sure I’ll ring you back a bit later.

Jackie: You need to come join our community..

Dr. Fleming: Yeah, probably. It is something that I am definitely going to do. The thing is I'm just trying to settle my life at this stage.

Jackie: Of course.

Dr. Fleming: Cause it is all overshot as it is actually we should probably realize we're in the studio here though in alignment chiropractic and health and  literally it's a construction zone.

Jackie: A very pretty one.

Dr. Fleming: Pretty construction zone. So, once things settle down, I'll be definitely be joining.

Jackie: It's cool having you.

Dr. Fleming: Yeah, It's going to be cool. Awesome. All right till next week, I'm Dr. Bryce Fleming, thanks for listening health hacks. I'll catch up with you soon.

Health Hacks. Episode 1. Powerlifting with Sarah Kate

Get smart... trial all different sports, health practices and learn how to up your awesome WITHOUT setting foot in a gym by clicking here! and subscribing on iTunes. 

DISCLAIMER:

All material included in the Health Hacks podcast and found on the Alignment Chiropractic and health Website is intended to be of a general nature only, and is included for the sole purpose of providing general information. Material included in this website does not, and is not intended to constitute advice or any statement on which reliance should be placed. The content is purely a reflexion of the thoughts and experiences of Dr Bryce Fleming (chiropractor) and his guests. Users should seek advice as appropriate from a professionally qualified  on all specific situations and conditions of concern to them. 

Dr Fleming: Hello and welcome! This is Dr. Bryce Fleming, this is the very first insights of health hacks. I have a very special guest for this day, Sarah Kate. She is the director, owner, operator, everything to do with the business progressive power Australia. Hello Sarah!

Sarah: Hi Bryce!

Dr Fleming: So, the reason why I want to interview Sarah today is she is obviously into powerlifting. And I think it’s quite a unique ability specially for a lady to be lifting heavy things. I think it gets a bit of a bad connotation sometimes. Is that fair to say?

Sarah: Yes, certainly.

Dr Fleming: Can do.

Sarah: Often have people coming in and watching me lift this heavy weights going “ Oh My God! What are you doing you’re going to hurt yourself. "  So, absolutely.

Dr Fleming:  Okay Cool. We’ll get into that soon. Before we do. Just tell me a little about you. How did you get into this place and time where you are. What’s your journey?

Sarah:  So, I have been doing some sort of strengthening conditioning for many many years. Some long distance running. Do Latin dancing. I'm a Lesbian Body Tech instructor. I’ve always been part of the fitness industry and one day my coach, sort of just got me to jump upon a platform and we’ve been doing sort of light in the deadlifts and he goes  "I just want to see how much you can lift.” I said “Yeah Okay”.  And we sort of went through numbers and I end up getting a really good deadlift. So, you know 100 kilos. It was so easy. And I just “‘Oh my God! This is so addictive! And sort of from there that's where my love of power lifting grew. Because it took me from a place of being aesthetically doing aesthetically based training to actually doing something that was actually much more fulfilling. Sort of getting in and having these strength goals  which was just so empowering. I just love it now. It's amazing.

Dr Fleming: So when you say empowering, what’s the difference in the way that you feel when you started achieving these PB’S or this milestones or whatever it might be.

Sarah: So, I mean it’s amazing when you achieve these PB’s. But I think the biggest benefit has been that I can eat normal food and not feel guilty for what I’m eating because in the end that’s the fuel that I’m using to fuel my lifts. So, I’ve sort of been able to a readjust how I feel about food, it’s improved my relation with food. It’s improved my relationship with how I look and how I feel. So rather than looking the mirror and going “ Oh my God! I don’t have an 8 pack!” I look in the mirror and I see you know a really strong body, strong shoulders, strong quads and a nice ghetto booty and it’s so empowering. It’s so amazing!

Dr. Fleming: That’s fantastic! Do you think the way that the health in the fitness industry is going especially with so many selfies, with so many self image issues, do you think it will be more empowering for women to have this kind of attitude?

Sarah: Well, I love selfies. I’m a big selfie advocate and the reason why I am is because I think things like selfies demonstrate a love of our body. That we’re willing to show it off. I mean absolutely, if you look at society these days, women especially, men as well. But we’re bombarded with these images in the magazine of  women who wear size 8 and with so heavily air brushed. But they don’t even look realistic anymore and yet we are told that, that is what we should look like but more than that is that we cannot be happy or healthy until we look like that. And that is an absolute reverse of what it should be and what I really believe in, and what I really look to achieve with my clients is that if you are happy and you are healthy then you will look like the absolute best version of yourself. And that should be your standard.

Dr. Fleming:  I think that’s fantastic! I’ve been there, obviously, the health and fitness industry is for long time. You see a lot of garbage out there. Very superficial and there’s a lot of people that are trying to sell you these ideals, products, whatever might be. Pretty much to, just  first it will take your money. But second of all then make you feel bad about the decisions that you make in regards to your health and lifestyle. To me, well, it’s a real tragedy that’s why I enjoy giving someone like yourself because we’re on the same page. So let’s talk a little bit about progressive power.

Sarah: Yup.

Dr Fleming: If I just say want to get stronger, I want to get fit up, I want to be able to feel more empowered, what would I need to do? If come and saw you, what would you do with me?

Sarah: So, the first thing that happens with my clients come in is we look at the way your body moves. So, I put you through the basic drills. So, I get you to do something like a goblet squat or body weight squat just to see what is your depth squat?  What is happening with your knees? Are they flaring, are they caving in? Where’s your core, where’s your shoulder, that sort of stuff.  And then, so we go through the 3 big lifts which is obviously a dead, deadlift squat, and benchpress. From that point onwards, we will design training programs which are always going to incorporate those 3 lifts. But then we might do accessory work that looks at targeting weaknesses and balances. Obviously, different people have different goals. A guy might come to me and obviously wants to get quite big through the shoulders or through the lats. Where as a female might come to me and say I want to get a booty. Which totally like the thing these days. So, obviously will be designing a program which is going to achieve those goals. So, it’s a real focus on strength and mobility, and on posture, on addressing those weaknesses and balances.

Dr. Fleming: So, do you think it will be able to help people in everyday life? Like, let’s just say I’m a mother of two and I have to pick up my kids, going to get the shopping all that kind of stuff. Does it help with injury prevention?

Sarah: Absolutely 100%. The great thing about power lifting, and I take some power lifting elements into my all of my clients training, is that when you are lifting heavy weights you damn well got to have good technique. And that good technique often comes from having a good posture and having core stability, and core strength in the first place. So, we’ll be doing activities that will improve that posture and improve those different bits and pieces. So that when you’re picking up the groceries, you’re not picking it with a curve lower back. Which can repetitive injuries sort of thing. I mean I have used my power lifting in moving house so many times. It's not funny. So absolutely, obviously you got the effects of doing weights training helps burn density which helps keep away osteoporosis. I also incorporate bits and pieces like some heat training that helps in cardiovascular health. Just being moving and increasing in muscle mass helps in fighting other like obesity, heart problems, diabetes and all those chronic diseases that we see in this day and age. Yeah, 100%.

Dr. Fleming: Yeah, awesome. I know from my obviously my chiropractic experience that a lot of  the time when people come in a crisis situation that they’ve got injury, a back problem or whatever it might be. They'll say all they did was say “picked up a pen” or “tie their shoelace” and they kind of understand why their spines is giving out on them. But the reality is they’ve chosen a last hour which is has deconditioned their body, and their core, and their spine for such a long period of time that was that pain what was that last thing that literally was the straw that broke the camel's back. So, you know, I always referred to people like yourself because I know that maintaining and keeping a healthy structure and core and improving your strength is vital in this modern society that we’re living today.

Sarah: Absolutely. I think the other thing is that with all these movements and training styles that I do, is that we’re not only increasing strength in there in all our different body parts. We’re also increasing stability as well. When we sometimes go to the gym and we go as a brand new newbie out, we’re more drawn to the smooth machine. They lock you into a position and sort of direct which way your body's going to move and work. Which is great if you want to do and isolated muscle groups. The thing that we’re often missing out there is only doing, that is it’s not stabilizing the other bits and pieces which help us moving dynamically. When you’re doing a deadlift or a squat, those are my two favorite movements ever. The thing is not only are you having to use your legs, your glutes, your quads to drive that bar up. You're also have to engage your core. You’re then also having to work the different muscles which help your legs stabilize. The whole body movements and that one makes the movements more challenging which is great.Then you burn more fat. But also that sort of stuff transfers into, when you’re walking, or running, or squatting down to pick something up and moving.

Dr. Fleming: So, there are a lot of people that do other sports and then used powerlifting to help them to improve their sports.

Sarah: Absolutely. Rugby players, there's a lot of different powerlifting bits and pieces to help improve that. Anything where you are moving really quickly but you need to move really powerfully and you need to be able to launch a 100 kilo body fast so, absolutely.

Dr. Fleming: And when you take on a client and you see the progression in that person. How does that make you feel?

Sarah: It’s amazing, because they are achieving things that they never thought that they could achieve. And that is so empowering for them. I have clients whenever we do sort of a testing to see what is their max lift is, they'll jump on to the bar. I have one client who jumped on to the bar, 70 kilos the other day. Maybe 15 weeks ago, she maybe have done a maximum of 40 kilos squat. For her, that was a huge achievement and she couldn’t believe she could do that.

Dr. Fleming:  So, when you see these achievements and when they can see themselves that they are improving, how does that affect the rest of their lives? Are they more confident?

Sarah: 100%. They're significantly more confident. I think something that we’re sometimes we’re using in society is a challenge that we feel like we can overcome. When we find aspects in their lives that we have these challenges and we overcome them we prove on them, that definitely transfers to a confidence to feel like we can take on other things in the world and achieve. Absolutely.

Dr. Fleming: Awesome. If you can break down those three lifts in a bit more detail. The deadlift , the press and the squat. When you think about the deadlift and the squat, what’s the major difference between the two? Because obviously you’re both using the your legs, but what would you say for people out there that are deadlifting and squatting at the moment? Like what’s the one bit of advice that you could give them?

Sarah: What’s one bit of advice in a deadlift? Retract your lats. Obviously in the deadlift you’re lifting the weight off the ground. So, the challenge comes from the initial part of the movement I guess. When you’re doing the squat the challenge comes in when you got to stand back up. So, in a deadlift, the deadlift is one of the best movements you can do because it works everything. It works your upper back, it works your core, it works your lower body. A squat, very very similar works almost everything but not quite as many muscles as the deadlift. So, I think with the squat and actually to be honest with the deadlift, the thing that we are often missing and that I have to pick up on clients the most is engaging our core. So a lot people think about  when engaging their core they think about sucking it in and making it tight. Well actually what you want to do to engage your core in those lifts is you want to push your abs out and so you want to breathe into your diaphragm. Take one breath and push your abs out as hard as you can and hold that breath and that pushing to the entire movement. So, that stands for both deadlift and squat. That’s probably the one that I picked up almost with my clients.

Dr. Fleming: What about with a bench press?

Sarah:  So, again bench press. The key point for every single one of your lift is breathing and core activation. In benchpress, in powerlifting benchpress, we actually have an arch. The way in our technique and that arch comes from full retraction through our lats. So, the biggest idea is that you want to do pull back lock down your lax as hard as you can. And then actually in bench, the next element of that is driving through your heels so that you’re activating your entire posterior chain. That is actually how you can increase your bench. So, I think a lot of people walk in and they don’t know what they’re doing in the gym and they have a flat back and they assume that’s the safest way to do it. When you think about a flat back is that you’re actually isolating a little bit more to your chest and to your shoulders. But when you actually can go back and create that arch and retract down to your lats, you actually use more muscles to drive that bar up.

Dr. Fleming: I must admit when I got to what had a lift and that kind of stuff years and years ago I know, you know it’s ever evolving. The knowledge basically you have but one thing they did tell me was don’t arch your back, don’t arch your back. But coming from someone who understands functional movement probably better nowadays. When I had a detour when I was going to a university. That movement as a whole in a way that your body actually performs, it just makes sense especially with strengthening through the core and the spine. As far as I am concern, you want to be able to lift through almost like a range of motion as well using your body rather than just isolating. That's everyday life I'm guessing.


Sarah: I think, well the thing to think about with powerlifters is that we are trying to lift the biggest weight that we can so that more muscles that we use to push that bar or pull that bar, the stronger we are going to be. Yeah, absolutely.

Dr. Fleming: Do you have many injuries? Do people injure themselves much during training or not?

Sarah: I think any athlete regardless of what you’re doing is susceptible to injury. As a powerlifter, I'm no different. I still have imbalances in the way my body moves. So what it’s about doing is about identifying those imbalances and making sure that I address them. I think with powerlifting, there is a really big emphasis on technique. It's only through really addressing technique that we can keep our body safe. So, I haven’t had very many injuries. I've had one which has re-occurred a couple of times because I didn't address those weaknesses. Now that I've addressed those weaknesses and I've kept on top of them.

Dr. Fleming: Yeah Cool! When you say imbalances, what some of the things that you would do to help you to remove some of these imbalances?

Sarah: So, before, if you can, I'll use myself as an example. My glute medius doesn’t fire as well as it should on my left hand side.

Dr Fleming: Which one is gluteus medius?

Sarah: The muscle on the bump on the side. Rather than your main bum muscle.

Dr. Fleming: Bum Muscle?

Sarah: Yes, it doesn’t fire as well as it should. So, what that means is when I am trying to lift something heavy my glute maximus is doing more of the work weight than it should which puts it on a strain. So to address that, before I do my main lifts, I'll be doing muscle activation. I activate it using thera-bands which is designed to isolate through that glute medius and wake it up and say " We need to do some work now." After my training, I'll do more extensive work on it to fatigue to make sure that it’s stronger the next time.

Dr. Fleming: Do you ever do any structural alignment type of stuff?

Sarah: Yeah, Absolutely! So, again when you’re sort of, when I video most of my lifts I'll make sure that my technique is going well and when I see that something is not working well that's when I go and see someone to get it fixed.

Dr. Fleming: In my experience, anyway I’ve looked after a lot  of crossfitters and lot of athletes, the one thing that I notice is when you’ll see a structural imbalance, it changes the whole mode and pattern of firing of the way that's especially during the heavy lift, the way you can perform and potentially create injuries if it isn’t imbalance. The other thing I find too is that when the structural with the spine is aligned, it just helps the neurology, the power that runs everything in your body to be more succinct. Which can help muscle balance and everything else as well. I think it’s one of those things where with any sport, or with any performance, or whatever, if you can really get your core firing well, your structure sound and your strength up, it’s going to help you. Is that right? No matter it is that you choose to do, those three things are going to be a good thing.

Sarah: Absolutely! If your body is moving the way it should be the and all  muscles are firing the way they should be, you’re not just going to improve yourself as an athlete, you can improve yourself in your everyday life.

Dr Fleming: Yeah Cool! So you said before about burning fat and turning up that kind of stuff with powerlifting. Can you explain how that works? The general thinking is that you're going to jump on a treadmill for hours and do a lot of cardio and all that kind of stuff. With obviously powerlifting you don't do a huge amount of cardio yet you still going to have quite a strong, lean physique.

Sarah: Absolutely.

Dr Fleming: So, how was that?

Sarah: So, personally for me I have had significantly better results going to powerlifting rather than doing high intensity cardiovascular workouts. I think partially that’s because of improved  muscle mass. The more muscle mass you have, the more energy your body has to burn on everyday basis just to feed that muscle.  I’m burning more calories throughout day regardless of what I’m doing. Certainly, in my experience as well, I used to do a lot of body attack which is a lesbian group fitness class. I mean it’s a 55 minutes of working and it’s sort of 80 to 90 percent of your cardiovascular. It’s hard work. And what I actually found was that as I do it more and more often and as well as long distance running other things, I was just spiking my adrenals and putting my body under so much pressure. In my experience, your body doesn’t deal with stress from one thing to other any differently. My body felt like it's constantly under stress. Because of that, I was exhausted and I actually ended up maintaining a lot of fat than I would have or than I have now. So, by going and doing something where the workout is hard, absolute one dropping under the bar with 120 kilos in my back, it's hardwork. But that hardwork last for maybe 20 to 30 seconds and I work up a sweat. I get breathless with that or get semi breathless in that period of time and then I rest. That means when I walk away from the workout, I walk away feeling like I've done work. I don't walk away feeling "Oh My God, I feel like I’m going to throw up and I’m exhausted.” There were times after doing really high intensity workouts where I just feel my thyroid in my throat because I just worked my body so hard, and It was under so much pressure for trying to fix everything. So, with powerlifting it sort of as I become happier and as I reduced stress levels not in just  my workout and in my life, my body actually no longer feels like it has to hold on to fat in case I’m going to be chased down by a cougar. You know, in a caveman days sort of thing.

Dr. Fleming: Yeah Absolutely! So, it sounds like as far as someone who never really thought about powerlifting before in my life. Something that you could do that is sustainable, long lasting, you know I could do this for the rest of my life type of activity. It really kind of ticks all the boxes, is that fair to say?


Sarah: Absolutely. Even in, not just in powerlifting, just strength. Strength training. Absolutely.

Dr. Fleming: So, what’s the oldest person you’ve ever seen lift?

Sarah: I see videos on Facebook of people who compete around Australia at the age of 80.

Dr. Fleming: Yeah?

Sarah: Absolutely!

Dr: Fleming: And how do they look compared to a lot of other 80 year old, you just kind of think about?

Sarah:They look like they still look quite a lot of lean muscle mass which is quite impressive at the age of 80. And they look happy and healthy and engaged with what they're doing. Absolutely.

Dr. Fleming: Yeah. I think that’s really cool. So,look if there’s anyone that would love to learn more about powerlifting, love to learn about you and what you do and how you do it. Where can they go?

Sarah: So, I’ve got my Facebook, Business page which is Progressive Power Australia. You'll see a little wonder woman looking icon, that’s me. I also have an Instagram which is progressive.power. I do a lot of training videos and post up progress on that. And you can also contact me on email and those details are available on Facebook and Instagram.

Dr. Fleming: Got a Facebook. Got an Instagram. Do you have a website or anything like that?

Sarah: No, not really. The other thing is at the moment I’m six weeks out for my Powerlifting competition. I’m doing a video blog which is a weekly update somehow that’s progressing. If anyone interested, that’s on youtube and that's again Progressive Power Australia.

Dr. Fleming: Progressive Power Australia, fantastic. Thank you so much for coming in and sharing your wisdom and your journey and your passion for what it is you do. I’m sure later down the stage we’ll get back on we'll have another recap and maybe we can go into it a bit more specific. Maybe even after your powerlifting comp, you can share with us what that was like to go on that competition. Because that would be really cool.

Sarah: That would be great! Thank you for having me.

Dr. Fleming: No worries, until next week. This has been health hacks, Dr Bryce Fleming catch up with you soon.