Kristi Nodzio/Underneath Iron

Giving my new toy a go....love love the slantboard ❤👌. Bullet proofing my body as I will be training till my end of days 💪🔥😘.

Felt flat today so I completely reprogrammed my session. Kept it short and to the point with LOW central nervous system fatigue.
2x3 push jerk
2x2 push jerk
3x8 narrow stance heel elevated back squats
3x5 wtd vertical jumps
4x8 toes elevated db rdls
4x5 strict hspu
3x30sec ea side plank

Thank you for the excellent customer service and brilliant built goods.👌🙌
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Look at this honeypot...finding the strength to pull this sled through my laughter 🤣😍💙💪

Who loves a challenge? Aside from making you fully present, Airplanes are a brilliant activation drill for hip stabilizers, external rotators of hips like gluteus medius and switches on core. It is an opportunity to challenge balance and coordination patterns in different planes, and works feet, eyes, neck/ spine. (The second variation is way more challenging as you look up to your hand)...still trying to get better at this one😂. This is a great go to before squats or deadlifts. (See ya clams.) Throw this one in your training preparation and see the difference when you lift or move about. Or add it to your morning routine because its challenging, progressing to the head turn👌💪. Let me know how you go. 😘😘

What I love about powerlifting is what it 'Brings'.
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Respect. For the weight on the barbell and for your body. I do not muck around when I touch a barbell.
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Presense. You must be where your feet are. The best lifts I have executed are the ones that are the most technically proficient and am 100% committed to the lift. Breathing must be on point, when you breathe consciously you are absolutely present.
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Patience. Self control, knowing when to move the weight. Getting as much tension as possible in the muscles and being ready in the mind too. This is something my coach .freestone and I are working on, taking my time in the set up. For some reason us mums like to rush things and get it done as fast as possible without batting an eyelid, but this philosophy isn't going to work in the lifting space.
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Connection. To barbell, to body, to breath, to psyche.
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Does this sound a little like yoga? 🤣
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If you value RESPECT, PRESENSE, PATIENCE, CONNECTION. Do yourself a favour, buy a barbell and start lifting.
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#.freestone

One of my favourite things to do is educate myself on things I am passionate about. And the fact is you don't know what you don't know.

The first rule of ethics is "Do no harm". The more educated one is in their craft and not just book read, but life experiences count 100%, the better care one can give to their clients. Knowing your scope of practice and collaborating with other professionals is a big win to give and support your tribe. 💞

This basic course was intense, however gave me a greater understanding on mental health in pre and post natal mums. If you or know anyone who would like to expand their knowledge on pre and post natal health check out .org.au . Their content is excellent and up to date. 🙌❤


#.org.au

6 weeks out till novice powerlifting competition. Wow, I am so excited. As any parent, recreational athlete over 40 years young knows, we may experience niggles along the journey. Part of training through this powerlifting cycle was nailing the rehabilitation of a muscular dysfunction, with the help of legend local physiotherapist and my coach .freestone. Thank you!!! I am so grateful and couldn't have done this without these two amazing professionals.
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Today I squatted some decent numbers after a long stint of doing light technical work which has been absolutely valuable to be where I am now.
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If something happens to your body that doesn't feel right, get help and work with your incredible machine(body) to achieve what you set out to do.
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# #.freestone

Want to test your strength anywhere anytime...try an archer pushup aka one arm push up. This is my first crack at them. I am demonstrating the beginner version, that is with the supporting arm a little bent and wide feet. Advanced is straight support arm and feet together. Will get there with practice.

Trying out one arm assisted pullups too. Challenging movement and worth a try if you want some variety in your training regime.

It's good to throw in unilateral movements into your life to build a strong resilient body for a long time.
#.freestone # .

MOBILITY.
We all need it regardless of age to do everday tasks. It pains me when I see children not able to touch their toes generally because of the inactivity in this day and age.

I remember as a kid we were always climbing trees, jumping fences, crawling through drains for adventure, chasing our mates and riding our pushy's everywhere as our means of transport. We did not sit still unless we were eating bags of lollies we bought from the local milk bar and yeah had to walk or ride to get there.

Now I'm Grateful that my body understands the importance of staying mobile because it keeps you 'feeling' youthful and free.
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Okay rant over. 🙊
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How to stay mobile...Move everyday, everywhere you can.
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Before doing more specific mobility which is basically getting some flexibility/movement into your joints, get your bloodflowing with some light steadystate cardiovascular work. 3-5 mins is enough for what we want to achieve.
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Here are some good foundation go to mobility pieces that I use with my clients and myself. (As pictured)
*some sort of hip flow
*some sort of thoracic rotation
*extension/flexion of spine (not shown)
*shoulder dislocates with a stick. (The wider the grip easier it is)
*overhead squat which is the ultimate test of mobility in the shoulders, hips and ankles.
Remember it's important to relax and breathe into each movement slowly and then just hang out in any stuck spots and then breathe into it even more. Perform 5-10 repetitions of each.
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Hope this helps. 🙌Would love to see you try some mobility and feel welcome to tag me. 👊