Redox Health & Performance

Story time!

So, I have been waiting to let you guys in on a secret for a week or so, but there is no time like the present!

From January (pending demand) Redox will be holding not just one, but two new morning classes (2 per morning) to service the Southern end of the Sunshine Coast 🌞
One for the early birds 🐦 and one for the captain snoozers/slightly less early birds 😴

As I will be flying solo at this location, class size will remain controlled (10 people max) providing great value - and allowing me to provide individual progression and programming which is an extreme rarity in an outdoor group setting.

This is my 14 years of training, bodybuilding, powerlifting, weightlifting, climbing to insane altitudes (and constant education - but who wants to hear about that 😄) all distilled into the most compact, efficient and potent dose of minimalist strength & conditioning you have experienced.

The king of strength himself, Danny will also be heading up a PM session in the near future, further north toward the 4575 region and beyond, so don't think you can escape!

I have one or two more surprises to drop, but I will leave them for a day when they are ready for you to see 😉

Please message or comment your interest or questions - there are limited spots and I will not simply cram more people into a class as it damages your results and my effectiveness in helping you change your physique, build strength, and improve your conditioning.

Josh

Greatness lies outside our comfort zone

Education by applying sound science
Health through obeying Nature
Performance through minimalism

💪🏽 Who is in your health corner?

My primary expertise as an exercise physiologist was taking beat up, older bodies (primarily Aussie war veterans) and making them stronger, in spite of musculoskeletal injuries and chronic illness.

Unlike most, I wasn't much good at doing BS bosu half ball balancing while working the external rotators with a theraband, or promoting the evidence based benefits of supine heel taps, mainly because I felt it was nothing a few sets of squats and rows could not fix if they could use good 'form' and enough weight.

If you are concerned with balancing the development of your lateral quad, or using a pressure cuff to measure your transversus activation, by all means consult your local contest prep coach or physio.

If you are someone who wants to get "stupid strong" and conditioned (improving appearance in the process) and are prepared to do the work, but not sure how, contact us.

"You don't need to be great to start, but you need to start to be great"

Who wants to join us for some avo-cardio? 😝

Reason to train #134

Happy Saturday 😁

Great article found by Danny

Most resistance programs have a lack or total omission of overhead pressing these days 🤔

Partly it is due to ego as people can't move the same weight overhead as on lying on a bench - part of it, in exercise physiology businesses for instance, is shoulder injury fear 💰💰⚖️

This is a lack of learning on the professionals' part - exercises like behind the neck press having been demonised for years by the fitness industry 🙄

Not being able to press from behind the neck actually is a sign you have restricted shoulder mobility and are at risk of shoulder injury unless you remedy the issue 🤕

Contrary to gym lore this cannot be made up for by simply strengthening the upper back, posterior shoulder and rotators through targeted exercises.

In fact, properly performed overhead work involves the dynamic and isometric use of these muscles in the specific patterns required to retain complete shoulder function 👌🏽

Allowing people to continue 'chest' movements without overhead work due to restriction is nonsensical and irresponsible 👀

Check out this article to check your ratios between bench press type movements and overhead pressing - save yourself from shoulder grief and help bust through bench plateaus in the process by turning your shoulders into boulders 💪🏽

Two things to add:

1. We prefer standing presses because they stimulate the entire body more effectively - and are the natural precursor to the fun and power building push press and jerk movements ✅

2. For the love of all things biomechanical, just don't ever behind the neck press on a Smith machine (interferes with the press curve, and while this is a strength thief on the bench, it is a shoulder killer in the externally rotated and abducted overhead position) 🙅🏽‍♂️🙅🏽‍♂️🙅🏽‍♂️

3. Oh I said two? Well anyway if you do have a Smith machine just use it for hanging your sweaty towel on. Or better, melt it down and make something useful - like say, kettlebells 😉

Overhead Press: Benefits of a Specialization Phase - STRENGTH SENSEI Overhead press is one of those highly beneficial exercises that are yet neglected. The benefits range from shoulder health to bench pressing performance.

100 swings ✅
10 get ups ✅
3 green ant bites later 🐜✅

I'm not a strong advocate of morning lifting due to the increased hydrostatic pressure in the intervertebral discs which rehydrate while lying down over night 🙅🏽‍♂️

Improperly performed morning movement can thus set you up for injuries such as disc herniations and radicular nerve pain 👎🏽

However, provided you don't roll out of bed and pick up the weights, warm up properly and choose a suitable load, morning workouts can set you up for a great day 💪🏽👌🏽

At Redox we focus on movement quality in both our own training, and yours 💯

Enjoy the weekend! 🌊🌴🌞

CRF is a stronger predictor of mortality than risk factors such as high blood pressure and type 2 diabetes 😮

Each 1 Metabolic Equivalent of Task improvement in CRF reduces all cause mortality by 15% ❤️💪🏽

CRF is a more powerful predictor of health than quantifying physical activity 🤔... this more useful than recommendations like 'be active/exercise for at least 30 minutes per day' 🙄

Redox Health & Performance takes time to learn more about you to help you maximise your individual potential and goals 💯

**1 MET = 3.5mL/kg/min = average oxygen consumption for healthy individuals at rest