11/09/2022
A bit of plyometric ViPR fun to get the whole body pumping hard 💪
In2great Wellness
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At In2great Wellness we are passionate about creating instant, positive and sustainable changes for
02/05/2022
Try This Simple 1 Minute Drill!
For mobility or to break up long periods of sitting or being sedentary: perform 1 minute a few times a day
To turn this into a workout: try it TABATA style, 20 seconds on, 10 seconds off for 4 minutes non stop.
Want to get your heart rate up, pump your lymphatic system, hydrate your connective tissue (for better mobility and strength), increase blood flow to the brain, boost your mood, and generally build a resilient body and mind? Of course you do!
This simple ground to standing drill will give you all of the above benefits and more. Simply get down onto the ground, and back up again, in as many ways as you can think of for one minute. Get creative, and variety is the key here for resilient tissue.
Getting down to the ground and up again is important for health, and has been correlated with healthy ageing, and a reduction in mortality. If you find these drills hard, don't panic, because it's easily changed with practice, and some intelligent myofascial release work, and a nice drink of water! 💪
30/03/2022
17/02/2022
Getting some sunrise morning movement in with this plyo version of a woodchop, with a powerful deceleration to amp up the core work 💪
17/02/2022
How is the rhythm and timing on this pendulum swing! This is not an easy drill, especially for 45 seconds. Yes Margarita sure did hit that heart rate target some of 85%+ for this drill, but this movement pattern is spectacular for improving whole body efficiency and integration, and it’s one hell of a core workout! 💪
15/02/2022
4 years ago today! What a wonderful community of people we had, and so much fun doing another great phtotshoot with Nigel the legend. 💪
09/02/2022
Here’s Margarita showing how important your hips / ankles are when performing a pushing movement!
She makes it look so easy 😳😆🥳👌💪
Go Margarita!!!👏👏👏
21/01/2022
5 min movement sesh to break up the sitting this morning, and what better way to get more bang for the buck by using Powerplate. Tissue and cell hydration. Lymph drainage, bone density, strength and more - whole body vibration has it all! 💥
01/01/2022
It’s been a while since we posted, the last 14 weeks my body has been hijacked by a 👶🏼 making me too sick to train. But I’m finally back Into regular training these last 2 weeks and feeling relieved. Tested out the baby brain this morning with the . An aptly named flow for these crazy times 😜 🧟♀️ Any old clients remember learning this one?? Uppercut, chip, halo, stab, stab, slash! 🪓
08/12/2021
100%! Beautifully said, less is more.
“Personally, when I roll and consider that I’m squishing cells all over, it slows my roll and triggers me to move with more tenderness, deep listening and care. The cells sell me on respecting my rather than blasting it to battle within it. Rolling aggressively will only p**s off the neurons and immune cells- you’ll ignite pain, bruising and your whole body will be the loser, you certainly won’t feel any “looser."”
The Cells Sell
Every time I teach about fascia I encounter questions about how to guide students who believe that harder is better and that going “deeper" is more beneficial. I have many different responses to students who think rolling has to hurt to work. But one thought I like to share is that fascia is an estuary of cells.
When we acknowledge that fascia is not inert filler material within the body, but it is a living tissue with an abundance of different cell types, it starts to bend our attitudes about application. We tend to revere living things, while non-living objects may be treated with coarseness.
RESIDENT CELLS IN FASCIA
1) Fibroblasts (fibroclasts) - these cell types produce the fibers found throughout the fascial web.They respond to load& will add or subtract fibers based on use.
2) Myofibroblasts - fibroblasts that have morphed into tensional cells containing actin& myosin filaments. these cells display contractile properties especially in wounded areas (contracture)
3) Fasciacytes - these cells maintain levels of hyaluronan in a given area (one of the slick fluids that comprise fascia’s extracellular matrix)
4) Adipocytes - fat cells are abundant in fascia - in the superficial layer
5) Telocytes - cells discovered in 2015 their role is unclear. Found first in the fascia lata, these cells may have something to do with cell to cell communication.
CELL “PARTS” IN FASCIA
1) Sensory neurons - approximately 250 million sensory neurons terminate in fascial layers throughout the body, their cell body’s reside elsewhere.
2) Smooth muscle cells within lymphatic channels
MIGRANT CELLS - these cells traffic in and out to clear infection, produce/reduce inflammation, assist with wound healing
1) Mast cells
2) Macrophage
3) Neutrophils
Personally, when I roll and consider that I’m squishing cells all over, it slows my roll and triggers me to move with more tenderness, deep listening and care. The cells sell me on respecting my rather than blasting it to battle within it. Rolling aggressively will only p**s off the neurons and immune cells- you’ll ignite pain, bruising and your whole body will be the loser, you certainly won’t feel any “looser."
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156 Balgownie Drive
Peregian Springs, QLD
4573