(ISSA) International Sports Sciences Association’s Post

Got a minute to take care of your brain? ⚡️ 🧠 ⚡️ Let’s start with the Executive System. This part of your 🧠executes: ✨ behavior ✨movement ✨cognitive flexibility This supports: 🧠Emotional regulation 🧠Decision making 🧠Personality & planning 🧠Abstract thinking Best part?? During drumming workouts, your frontal lobe enables you to plan, strategize, and execute grooves as well as adjust your hands & upper body to perform rhythmic patterns with attention to detail. Get smart. Go drum. ⚡️🪘⚡️ #therapeuticdrumming #rhythmtherapy #cognitivehealth #stressmanagement

How to lose weight 101. Walk more. I’ve gotten this question A TON: “Jack what’s the best cardio/workout to burn fat?” My response is always, go for more walks. We are all working very sedentary jobs which causes our daily step count to be super low. Our metabolisms are MORE reliant on our daily activity like steps and fidgeting (NEAT category) than workouts (EAT category). By just walking more on a DAILY basis, you will burn significantly more calories and help you shed that stubborn fat. It’s one of the first things we work towards in my coaching where we work on you doing MORE. No crazy unattainable goals. Just a little more each and every day that REALLY stack over time.

People overcomplicate muscle growth. Listen, if you’re a beginner-intermediate lifter: Avoid: • Having 3-4 sets per exercise • Doing 10+ rep sets with short rest periods • Trying complex exercises or combining exercises • Training over 3 days a week Instead: • Have 1-2 hard sets per exercise • Do 6-10 rep sets with longer rest periods • Stick to basic movements: squat, hinge, push, pull, lunge, core • Train 2-3 days a week consistently Focus on this for the first few years. (Then repeat)

It Can be Harder to Exercise on a Rainy Day. Here Are Some Ideas for Exercise on a Rainy Day. Use These Tips and Cognitive Strategies. #RainyDayIdeas #exercise https://wix.to/pqoWuRn

ACTIVE BREAK 2/20 ✨️ Take 3 minutes for yourself and boost your productivity with a quick stretch. 🤸♀️ Today's exercises are designed to relieve tension in your neck, torso and hips. ➡️Invite your colleagues to join in and let's make movement a part of our daily routine! #ActiveBreak #OfficeStretch

Depth jumps are used as a 'shock method' to help balance, reaction and power.⁠ ⁠ The goal of the shock method is to stimulate the nervous system and muscles to adapt and improve their performance capabilities. By using a high-intensity stimulus, the body is forced to adapt quickly to the stress, which can lead to gains in strength, speed, and power.⁠ ⁠ It can be a highly effective way to improve athletic performance, but it requires careful planning and execution to avoid injury and maximise results.⁠ ⁠ If you're looking to improve your strength, speed and power, book in a complimentary 1 to 1 consultation with our coaches. 🏋️⁠ ⁠ ⁠ #REHAB #TRAIN #RECOVER ⛰️⁠

Practical Example: Increasing Squat Performance Through Volume In continuation to yesterday's post on the importance of progressive overload: Link to Post --> https://lnkd.in/gckQ_YRD Let's dive into a practical example to enhance your squat performance and leg size by following a strategic volume pattern: Weeks 1-4: 3 sets of 10-12 reps at 70% of your max. If you start at 100kg, the volume is calculated as (3 sets * 12 reps * 100kg = 3,600). By increasing the weight to 105kg in week 2 and 107kg in week 4, the volume increases to 3,780 and 3,852 respectively. 🔄 Weeks 4-8: Adjust to 4 sets of 8-10 reps at 80% of your max. If 100kg is 70%, then 80% is roughly 114kg. The volume for this would be (4 sets * 10 reps * 114kg = 4,560). Increasing to 120kg in week 6 and 125kg in week 8 results in volumes of 4,800 and 5,000. Weeks 9-12: Shift to 5 sets of 6-8 reps at 85% of your max. If 114kg is 80%, then 85% is about 121kg. The volume here would be (5 sets * 8 reps * 121kg = 4,840). By increasing to 125kg in week 10 and 130kg in week 12, the volumes progress to 5,000 and 5,200 respectively. 🏋️♂️ Note: Be mindful when calculating the percentages, as the initial weights might be higher than they should be. It's likely that you'll become stronger throughout the first weeks of the cycle, so adjust your max percentages accordingly. This strategic progression ensures continuous overload and muscle adaptation, leading to better performance and muscle growth. Stay tuned for more advanced strategies in our next post! #StrengthTraining #ProgressiveOverload #SquatPerformance #VolumeTraining #MuscleGrowth

Do you know how to practice grounding exercises? click the link below to reduce your anxiety , stress or intense emotions https://lnkd.in/eA7KY-ue See more See insights and ads Boost post Like Comment Share

The holidays are sneaking up on us ... have you trained your brain? 🧠 Our minds are powerful tools, often working behind the scenes in ways we might not fully realize. 🌟 Brain priming 🌟 is a great example of this. It's a technique where subtle cues -- like words, images or environments -- prepare our minds to think, feel, or act in certain ways. If those default responses are not in line with who we aspire to be, the great news is that we can interrupt those processes and re-train our brain. 💪 (How cool is that!?) Training our minds is just as important as any physical workout. How are you preparing to finish 2024 at your best? #mindsetmatters #thepowerofcoaching #brainpriming #growthmindset #claqueconsulting

What are you reading to keep your mind in shape? Share your recommendations. Reading is to your mind what exercise is to your body. Just like physical exercise strengthens and sharpens the body, reading keeps your mind agile, engaged, and constantly growing. Whether it's learning something new, expanding your perspective, or simply fueling creativity, reading is a workout that everyone can benefit from. #growthmindset #yougotthiswegotyou