LSPT Studios

Ankle dorsiflexion - it’s important 👇

Do this stretch for a better squat 🔑 , better lunge 🔑 , better running / walking pattern 🔑 and any other lower body movement patterns you are doing.

How It Works:
1. Setup: Place your foot on an elevated surface, such as a box, step, or bench, with your heel grounded and toes pointing forward.

2. Movement: Push your knee forward over your toes while keeping your heel on the surface. This stretches the calf muscles (gastrocnemius and soleus) and the Achilles tendon, as well as mobilizes the ankle joint. (Why my face looks like it does on the second photo. 🤣🤣)

3. Hold: Maintain the stretch for 20-30 seconds or perform it dynamically by gently rocking your knee forward and back. (Both work well)

- Limited ankle mobility can restrict your ability to squat deep while maintaining an upright torso. This stretch helps increase the range of motion in your ankles, allowing your knees to travel further forward and your hips to drop lower. (Can also reduce the but wink on your squat) 🔑
- Better Movement Mechanics: With greater ankle mobility, you can maintain proper alignment in your squat, reducing stress on your knees and lower back.
- Do it regularly. ❤️

Often the simplest things you can do for your body, are the most effective.

So sooooo incredibly proud of my client, Louise Howlett, who has made remarkable progress in overcoming knee and back pain. 🏃‍♀️💃 🏔️

Like many of us, Louise began with me struggling to walk downhill without discomfort. However, this past weekend, she conquered a 1500 ft downhill climb with ease and no knee pain! 🚀

To me, this is what health and progressive movement are all about. 📈

We addressed the issues, identified the cause of the discomfort, and put together a plan to improve the function of that specific area.

Through her commitment to functional training and core strength, Louise has transformed the way she moves and carries her weight, significantly reducing pressure on her joints.

This remarkable transformation is a testament to the power of functional training in changing lives and enabling people to enjoy the activities they love, pain-free. 🎉 🔑 🏔️

In addition to the downhill climb in the Swiss Alps, Louise also performed an assisted pistol squat that we have been working on (video attached to message that I won’t share unless Louise says, and il put into my story)

Amazing work, Louise! 👏👏❤️

I love this so much. 👏👏

Win the weekend!

Find a recipe and cook!

There are hundreds of recipes online to choose from, pretty much anything you cook is going to healthier than what you would order at a takeaway.

Cut down on alcohol consumption or at least choose a light coloured spirit as some alcohol can contain a higher amount of sugar.

Get outdoors!

I know it's cold outside, wrap yourself up and go a for walk, you'll feel so much better for being outside and moving

Don’t overindulge at breakfast time!

A big, fried breakfast with all the trimmings is a welcome weekend treat for most people, especially after a late night. But this is a crucial mistake for anyone trying to pursue a healthy lifestyle or lose weight. Look to incorporate some protein with your brekfast to start the day right.

Enjoy yourself with a treat

But don't let that treat/meal turn into the whole weekend of overindulging! It's so easily done. Especially if you've worked hard all week eating healthy and exercising. You don't want to waste all that effort.

Hope this helps!

Six / Seven years ago, my girlfriend and I could barely walk for two hours without our knees aching and swelling. 😡

Shopping centre for the day was painful and then resulted to lower back pain almost every time.

Mine was from years of basketball 😩

Hers was from year’s of Motocross 😩

But today, we’re living pain-free and ready for any adventure.

The difference?

Focusing on Functional training, Core Strength & Mobility. 💪

As a personal trainer, I’ve seen firsthand how important it is to prepare your body for the activities you love. Whether it’s hiking, biking, or simply keeping up with your kids, a strong core and functional movement patterns can make all the difference.

And EVERY activity you do will become EASIER!

I specialize in training that prepares your body for real-life activities, not just gym work or bigger muscles. 💪

I’ll help you build a strong foundation through exercises that mimic the movements you make in your daily life and turn them into a movement progressive training program.

🔑 And with a focus on core training, you’ll not only improve your posture and balance but also reduce your risk of injury.

Why do I believe in it so much?

Because I Don’t think you should let pain hold you back from living your best life.

Life is for exploring without limitations ❤️

Let’s work together to build a stronger, more functional body that’s ready for anything.

Ready for the things you want to do in this world 🌎

DM me - “PainFreeBody”

🚴‍♀️🥾🏃‍♂️

Embracing the Journey is true Transformation of life, mindset and health.



We simply cannot wait for results, we absolutely must learn to enjoy the process of getting them. ❤️

First comes thought; then organization of that thought, into an idea and a plan of action.

Action = Transformation

The body changes when the mind Transforms! 🔥

"Transformation is not about changing who you are, but rather, unlocking your true potential and living in alignment with your values and goals."