Warm-up it’s time for an upgrade

Warming up
keeping track of your fitness journey
Make a note of your journey

You might be tempted to skip the warm up when you work out.  After all, you only have so much time to exercise—“Let’s just get on with it already!  I’m in a hurry!”

But warming up is a critical component of your fitness routine, and skipping it could have unpleasant and even dangerous results—such as muscle strain, muscle injury and pain.

Oh yeah, and a proper warm-up will actually IMPROVE your workout performance!

The Warm-up:  Basics

A warm up is a short workout period at the beginning of your exercise session.  It is generally low intensity and prepares your body for the upcoming exertion.

The purpose of a traditional warm up is to slightly increase your heart rate. This raises your core body temperature and increases the blood flow to your muscles.  Cold muscles and other connective tissues do not stretch very easily.  A warm up session literally warms them up and relaxes them, making them more supple and ready to work.

Without a warm up, you will be more susceptible to sprained muscles, cramps and injury.  Ultimately, these effects could keep you from exercising for an extended period of time as you recover, which is not conducive to the healthy lifestyle you desire.

It takes about three minutes for your body to realize that it needs to move more blood to your muscles, so the ideal warm up time is between five and ten minutes.

There is no set prescription for what your warm up should consist of.  You can choose a set of preparatory exercises (such as squats, lunges, toe touches, etc.,) or you can do a light intensity version of your upcoming workout (a brisk walk to prepare for a run, for example, or lifting light weights before increasing the load).

The Warm-Up:  Advanced Strategy

Now with all that being said about a “basic” warm-up, let me share with you how I personally prepare myself, as well as every one of my personal training boot camp clients.

For long-term health and fitness combined with your weight loss training efforts it’s imperative to understand that a proper warm-up is about more than just “warming up the body.”  It’s a about preparing the body for an all-out training assault that’s going to boost your metabolism through the roof.

Therefore, we look at the warm-up as a Preparation Phase for the workout to come.  Through research and practical experience we’ve determined that best results are typically seen when an exercise prep routine incorporates 3 key components:

  1. Tissue Quality
  2. Corrective Exercise
  3. Mobility & Activation

Tissue Quality

Almost all chronic joint pain or overuse injuries are caused by tightness and restrictions in the muscles above and below the joint in question.  In other words, it’s not about PAIN SITE… it’s about PAIN SOURCE!

Knee pain is often caused by restrictions in the tissue of your calves and front/inner/outer thighs.  Back pain is often caused by restrictions in your glutes and hamstrings.  Shoulder pain is often caused by restrictions in your thoracic spine (T-Spine), chest and lats.

Tissue quality describes the general health of your muscles and the interconnected web of fascia that surrounds them all.  Over time, we develop scar tissue, adhesions, knots and trigger points due to high-intensity training, overuse, and/or extended periods of sitting.

The best way to address this is to self-massage sore, tight, and restricted muscle groups of the body to regenerate tissue both pre and post-workout to promote injury reduction and allow for a smoother, more productive workout.

In addition, self-massage before stretching allows for a better, more complete stretch by smoothing out the knots. You should always precede flexibility work with tissue quality for best results.

Massage is one of those counter-intuitive things whereby you are actually actively searching for pain. In fact, it’s the only time to ever do so when it comes to proper training.

The best analogy I can give you is this:

If it hurts that much when you put pressure on your muscles, just imagine how bad your joints must feel!

Corrective Exercise

We all have unique “issues” with our body mechanics and functional movement capabilities.  For some it’s a lack of flexibility, while others there may be a balance or mobility issue.  Perhaps there’s an asymmetry – one side is significantly “stronger” than the other leading to muscular imbalances, postural distortions and overcompensation injuries.  You can find out your individual corrective needs by going through a movement screen such as the Functional Movement Screen (FMS).

The FMS is a ranking and grading system that documents movement patterns that are key to normal function.  By screening these patterns, the FMS readily identifies functional limitations and asymmetries.  These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.

Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.

So, in a nutshell, the FMS is designed to 

  • Identify functional limitations and asymmetries which have been linked to increased injury risk
  • Provide exercises to restore proper movement, and build stability, mobility, and strength in each individual


Mobility & Activation

More than just a typical warm-up, a mobility and activation circuit truly prepares your body for a maximum performance workout.

Mobility describes the ability of a joint, or a series of joints, to move through an ideal range of motion.  Though mobility relies on flexibility, it requires an additional strength, stability, and neuromuscular control component to allow for proper movement.  Activation is often paired with mobility because many mobility exercises activate key, and often dormant, pillar stabilizers in your hips, core and shoulders.

More Than Just a Warm-Up…

So, as you can see, a warm-up is much more than just a warm-up when you’re training smarter for long-term health, fitness and fat loss goals.

Think twice before you skip the “warm-up” in your next workout…

Water, fluids and exercise should not be separated.

Fluides and Exercises

Water, we have all heard how water is important to us whether you exercise or not, but do your really understand the implication of not having adequate amount of water or for that matter did you know that having too much water can be a problem? Water makes up approximately 60% of the body’s weight and must be consumed regularly.

Dehydration is the process of losing water from the body and rehydration the process of gaining body water and euhydration is the state of being in water balance. Hyperhydration is a state of being in positive water balance (water excess) and hypohydration the state of being in negative water balance (water deficit). euhydration is not a steady state but rather is a dynamic state in that we continually lose water from the body and there may be a time delay before replacing it or we may take in a slight excess and then lose this.

The main routes of water loss from the body are the urinary system, the skin, the gastrointestinal tract and the respiratory surfaces. our goal is to rehydration to euhydration. not easy for those of us who are not midful of our fluid intake. haveing water is importaant.

Water plays a critical role in an your mental and physical performance, yet most people have a tendency to avoid consuming water throughout the day and generally focus on consumption during exercise only. This practice be the cause for poor physical and mental performance. don’t wait till your thirsty.

Thirst is a poor predictor fluid needs. By the time the thirst reflex is felt, dehydration has already occurred, which can result in losing your competitive edge, or just feeling well. don’t dehydrate.

Dehydration is an issue and does cause a drop in energy and other important functions , but people get by and simply put it down to a busy day, they think that they may not have eaten well or need to rest more, very rarely do people deduce that it is possible dehydration why they are not feeling well or doing well.

“Once you are dehydrate, It can take up to two days to fully rehydrate the body back to normal.”

There are two different types of dehydration: voluntary and involuntary.

  1. Voluntary dehydration normally occurs when an athlete ignores the need to drink, has a poor thirst reflex, and/or refuses to carry a water bottle and consume fluids before and during exercise. Some athletes involved in sports with weight classifications, such as wrestlers, boxers, Mixed martial arts, will intentionally withhold fluids to meet weight requirements of the sport.
  2. Involuntary dehydration occurs when the athlete does not have control over his or her fluid consumption or the rate at which the fluids can be lost and absorbed. This often happens when an athlete’s sweat rate exceeds his or her ability to consume and absorb fluids from the stomach into the circulation. Some athletes are sometimes unable to access fluids on a consistent basis because of the demands of their sport.

On a brighter note Here is some advantages of the right amount of water/fluids in your body:

  1. Regulates body temperature (evaporative cooling)
  2. Promotes waste product removal from the exercising muscle
  3. Helps to prevent injuries
  4. Lubricates joints
  5. Maintains blood flow and oxygen to the exercising muscle
  6. Aids in digestion
  7. Optimizes muscle contraction
  8. Decreases mental and physical fatigue

Big question, how much water or fluid do you need? I want to make a side note here, when it comes to working out physical activity you may need more than water depending on how much you have perspired and other other factors. I will talk about sports drinks next time. for now I will use the term fluids. For every day normal actives low impact day it is about 8 glasses of water a day.

If on the other hand you are going to get physical, medium to moderate activity, then you should weigh yourself in dry, light weight clothing (or before and after exercise. After exercise, dry off all sweat.

For every 500 grams (500ml /2 cups) lost, 700ml (3 cups) of fluid need
to be consumed. The extra 250ml (1 cup) of fluid are needed to offset urinary and respiratory losses that continue after exercise.

So 15 to 30 minutes Before practice/competition:
Consume 250 to 500ml (1 to 2 cups ) of fluid.

During practice/competitionevery 15 to 20 minutes: Consume 150 to 350ml (0.5 to 1.5 cups).

After practice/competition: Consume 600 ml ( 2.5cups) of fluid for every half a kilogram lost.

Too much of a good thing can also be a problem, excessive amounts of water know as Hyponatremia. Athletes become susceptible to hyponatremia when they replace sweat
losses with water only or consume excessive amounts of
water before exercise. The optimal volume of fluid absorbed from the stomach is approximately 600 milliliters (2.5 cups) in the average athlete. Exceeding the 600-milliliter range has the potential to cause gastrointestinal issues and vomiting.

More to come on this subjet soon..

Cheers 😉


The Light Side of Zen. It might be what you need today, a smile.

Steps to seeing the lighter side of life



1.Do not walk behind me, for I may not lead. Do not walk ahead of me, for I may not follow. Do not walk   beside me, either. Just leave me the hell alone.

2.The journey of a thousand miles begins with a broken fan belt and a leaky tire.

3.It’s always darkest before dawn. So if you’re going to steal your neighbor’s newspaper, that’s the time to   do it.

4.Sex is like air. It’s not important unless you aren’t getting any.

5.Don’t be irreplaceable. If you can’t be replaced, you can’t be promoted.

6.No one is listening until you make a mistake.

7.Always remember you’re unique. Just like everyone else.

8.Never test the depth of the water with both feet.

9.It may be that your sole purpose in life is simply to serve as a warning to others.

10.It is far more impressive when others discover your good qualities without your help.

11.If you think nobody cares if you’re alive, try missing a couple of car payments.

12.Before you criticize someone, you should walk a mile in their shoes. That way, when you criticize   them, you’re a mile away and you have their shoes.

13.If at first you don’t succeed, skydiving is not for you.

14.Give a man a fish and he will eat for a day. Teach him how to fish, and he will sit in a boat & drink   beer all day.

15.If you lend someone $20, and never see that person again, it was probably worth it.

16.Don’t squat with your spurs on.

17.If you tell the truth, you don’t have to remember anything.

18.If you drink, don’t park; accidents cause people.

19.Some days you are the bug, some days you are the windshield.

20.Don’t worry, it only seems kinky the first time.

21.Good judgment comes from bad experience, and a lot of that comes from bad judgment.

22.The quickest way to double your money is to fold it in half and put it back in your pocket.

23.Timing has an awful lot to do with the outcome of a raindance.

24.A closed mouth gathers no foot.

25.Duct tape is like the force. It has a light side & a dark side, and it holds the universe together.

26.There are two theories to arguing with women. Neither one works.

27.Generally speaking, you aren’t learning much when >   your mouth is moving.

28.Experience is something you don’t get until just after you need it.

29.Never miss a good chance to shut up.

30.We are born naked, wet, and hungry. Then things get worse.

I hope you enjoyed them and they put a smile on your face I am not the author of the above list, It was sent to me by email several years ago at a time when I need to put a smile on my face.  There are days we need a little help to us with either Gratitude, Forgiveness, Humour, Love, Courage and the list goes on..

Today I had a talk with a Lady who is a single mother raising her children, I didn’t feel well enough to come into my office an meet with her, I didn’t think I would do her any justice, but as things turned out message was not relayed to her that the meeting was cancelled she turned up, I quickly got to my office and saw her. I am glad I did she had amazing life of highs and lows and through it all made it. It had defined her as a strong human with a compassionate side. I need to hear her story so that I do something for her now.

Our streets are full of heros everyday people doing great things. Mothers, Fathers, Teachers, Police, Fire brigade, Ambulance, and you…

You are a hero. Helping Everyone Respect Others.

Is this what you need to hear today?

All the best to you

Frank Monea

Bali Boot Camp and Destiny Quest. Self Image and Happiness

Bali Boot Camp and Destiny Quest How happy will your self-image let you be?  Before you can have or get you must change your self-image.  Will my self-image now allow me to be a happier, more successful, more productive person? Interesting question the answer might be the very thing that is holding you back or if you are one of the fortunate few helping you..

I will be posting more on this soon.

Frank Monea

Doing More When Your Done To Activate Success..

Doing more when you done

Before I begin I want to make it clear I am all for any form of exercise. Whatever type of exercises you choose it’s all good, if you are moving your body in such a way that improves your total wellbeing then that’s great. Some people want to improve their results externally be it on the score board or on the physical body. I have been seeking out and interview those who are getting observable results. That is not to say I don’t think Intrinsic results are not important, on the contra, they are very important, I will talk more about that part of success in a latter post for now I would like to share a conversation I had in the America I was at a fitness convention were  I spoke to a veteran body builder, no one famous just a guy who worked hard to be in the best shape of his life. I should point out at this time that I think it’s great that people work out to stay healthy and fit, so I do not believe  body building is a wast of time because those muscles are not functional in certain sports. My question is for Functional for what? As I see it they are competing in a sport that they are measures by the look of the total physic and not the speed of their run, so the way I see it it is functional for body Building competitions. Back to the body builder I asked him his how many reps does he do to get into that shape, he response was great, he said  “I  don’t count the reps, when I feel I can’t do any more and I’m all out of reps, I dig deep and do three more reps” You know most people never get to use their second wind because they are not even close to working a sweat.

Fatigue and Exhaustion 

Most people  quit when things get uncomfortable rather than stop from Exhaustion. They can’t tell the difference between Uncomfortable and Exhaustion. You might ask what is the difference, in my opinion Fatigue and Uncomfortably are just before the difference  can happen and Exhaustion is were Lactic acid has built up to point of Pain and you have torn the muscle cells just enough so that they can heal in the next day or two to be a little stronger and a little better than the day before. Most people won’t do three more.

Will you ? Do you want your dream body bad enough to say Yes or are you a bar bell kicker just passing by with another excuse as to why you can’t achieve your dream. everyone hath the ability to work hard, some just don’t realise it. Don’t doubt your self, or you will never achieve greatness. If you underestimate your self your never going to achieve your dreams. You know what will hurt more than “three more reps” Looking back at your life and asking your self why didn’t you do it. The pain of “three more reps goes away in hours but the pain of looking back can last a life time.

It’s ok to say you know what I just can’t do it, I’m too old, too young, too fat, too out of condition, its ok to say all that, what ever, I just have one question for you. Do you want it? If the answer is YES, then do what you got to do to get started, look at all the reasons why you can’t do it and then say, “I must do it, and if I must I will do it” . Do you want it BAD enough ? Then  as Nike says in their slogan Just do IT… The rest will come.

Best wishes to you.

Frank Monea

Sharing Ideas, Experiences and Just Some Thoughts

Hi, as I have been travelling, learning, teaching, healing and been healed, made mistakes and had some success on my travels. I have met some champions in sport and life. I have met some great people and people who were on their way to greatness. I feel now at this point of my life I am ready to share my experiences.

My hope is that you the reader enjoys what you read but most of all makes you think in such away that you know more about yourself and life.

I remember when I was in my mid 20’s I had a teacher that taught me some life principals, and I thought I knew it all, was I mistaken. You’d think that every time I learned a lesson I would now do the correct action. No not really, It took a whlie for me to figure out why I didn’t change.

Recently a freind of mine and one of my Brazilian Jiu Jitsu Teaches Cameron Row told me that I should share with the world my life experiences, as it will be an inspiration for others, I’m sure you the reader would have your own story that would be an inspiration for others. I believe we can all learn from each other.

Thank you for reading this blog, I am sure that I will write some things that you will disagree with and that’s great.

Frank Monea

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