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-85725-50430900AprilNewsletter chris.stone@ 07564666471 chrisstonept chrisstonept386715018669000Individuals who set themselves goals or targets are far more likely to make progress and attain their goals than those who don’t...Goal SettingSetting SMART goals is important when considering what it is you want to achieve. SMART is an acronym which stands for the following:Specific – Focus on one particular aspect or component of fitnessMeasurable – Regularly assess yourself so you can make any necessary changesAchievable - Focus on achieving something (for example, learning the squat or completing a marathon)Realistic – Unrealistic goals are unlikely to be attained and can demotivate. Take small steps.Time-Bound – Ensure to set a time or date by which you hope to have reached your goal to help keep you on track4889500-318135 Personal Training with Chris Stone ---------------------------------------------- Trainer Profile--------------------------------------------------------Name: Chris Stone Age: 23Joined Nuffield: November 2016Likes: Motorcycles and Linkin ParkDislikes: Elevators and Gin Specialities: Anatomy, Pre/Post Natal, Speed, Agility and Plyometric trainingIf you see me in the gym, come and say hi!You can follow my online blog at: ------------------------------------------------------- Smart Goal ExampleLets say for example, I want to be able to squat 100kg by July.S – Focusing on one exercise – The SquatM – Measureable by weight liftedA – Yes - have experience with this exerciseR – Yes – weight set (100kg) isn’t unrealisticT – Set “deadline” for July time275272410477600000040481250Anatomy FactQ: Do you know where to find the longest muscle in the human body?A: The upper leg. The Sartorius muscle begins at the pelvis (ilium) and runs down the length of the thigh attaching to the upper tibia (bone in the lower leg)00Anatomy FactQ: Do you know where to find the longest muscle in the human body?A: The upper leg. The Sartorius muscle begins at the pelvis (ilium) and runs down the length of the thigh attaching to the upper tibia (bone in the lower leg)4888742392112500268605039211250047625392112500DevelopingSpeedSlow down! For foam rolling (or myofascial release) to be effective there must be "a low load dragging force across the tissues and this must be sustained for a period of time". Therefore, movement should be steady, controlled and, at a maximum, no faster than an inch per second.Looking to improve your athletic performance? Gain that extra yard or two? Or maybe add some variety to your training? Then try these 3 speed drills...SpeedWhat exactly is the definition of speed? Speed is the ability to move to the body or limbs very quickly. The Exercises:1) The Plus Sign Drill2) Lateral Hops3) The 5-10-5-257175197358000504825293941500- 5 cone setup- 5 cones in a line- 3 cones in a line(Middle, Front, Back, Left, Right)- One-legged hops between(5 yards apart)- All cones 5 yards from middle cone the small gaps- Run 5 yards to the- Start from middle, work it backwards, - Swap legs and same againleft, 10 yards to thereturn to middle, to the left and right,right cone, then 5 then forwardyards to the middleVisit Chris Stone Personal Training or the Nuffield Health Edinburgh Fountain Park page for a video demonstration!Keep an eye out for a BRAND NEW class coming soon. Many of you may already be aware or may even have registered your interest, but I intend to start a Speed, Agility and Quickness (SAQ) class in the near future.- Foam rolling should make you feel a little discomfort (a "good" pain) but should never cause intense pain. - Ensure that the pressure is sufficent to bring about myofascial release. Either by manipulating your bodyweight / body position or by using a higher density foam roller.- Always roll following the same direction of the muscle fibres (up and down rather than rolling across the muscle)- Be aware that if you find a particularly tight spot or "knot" in the muscle that it is fine to concentrate on that specific area to "loosen" it up. However, the maximum amount of time you should spend on one particular area is around 20 seconds- Avoid rolling directly over a joint or on a bone- Avoid rolling the lower back as this will cause the muscles of the trunk to tense up and put excessive pressure onto the discs of the lumbar spine. In addition, you will also be directly rolling onto organs - specifically the liver and kidneys - which is definitely not advisable! - Use a tennis ball to target the soles of the feet (which are often neglected during foam rolling work). Simply stand on the ball, thus applying pressure to the sole of the foot, then roll the ball from heel to toe, back and forth. - Avoid rolling an injured and/or painful area of the body as it may only lead to increase inflammation of the injured site, lead to further injury and be detrimental in the healing process. Stop if you find yourself in significant pain whilst foam rolling. - And if you're not foam rolling... Why not?!?If you would like to know more about Personal Training please fill in your details, tear off the slip and hand it in to reception and I will contact you as soon as possible.Alternatively, please feel to get in contact with me directly at chris.stone@Name:Phone number:Email address:Preferred day and time: ................
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