Through - Coaching

It wasn’t the training block I expected but it still payed off and I had a better race than I planned for.

After struggling with nagging pains all through training, I managed to run the full distance pain and injury free, which was my main goal.

🏃🏻‍♀️3rd half marathon has been completed and marathon training is starting next week 💪🏻

A year ago I was running a half marathon and today I’m just happy I could walk/jog 9km 🤷🏻‍♀️. And that’s ok. I’ve chosen to stop dwelling on the losses and focus on where I’m now and where I want to be in the coming months. Make everything count 💪🏻 and as always, trust and enjoy the process 😌

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As humans we move in 6 (some people may say 7 - including gait) main patterns:

- Squat
- Lunge
- Hip hinge
- Push
- Pull
- Twist / rotation

These movements are the foundation of every other movements and they involve multiple joints and muscle groups. Being able to perform them will allow you to move freely on your everyday life and keep a healthy and strong body.

If you want to train functionally, be that for your daily life or a specific sport or activity, make sure to incorporate variations and combinations of these movements and you won’t be neglecting any of the major muscle groups or joints.

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Action vs. Function

❗️Now that we understand what functional training means, let's define the difference between muscle action and function, and what role they play in training.

💪🏻 The ACTION of a muscle is the movement that occurs at a joint when a muscle moves from origin to insertion (the two attachment points). They are isolated and specific to a muscle: flexion, extension, abduction, adduction, rotation...

🚶🏻‍♀️The FUNCTION of a muscle, on the other hand, depends on a specific task and context, where they may be the prime movers or act together with other muscles to stabilise and control movement.

⚙️ When we train functionally, we want to have a balanced combination of exercises that target both muscle action (e.g. isolation) and function (e.g. compound), including movements in various planes of motion and challenging stabilisation, balance and control.

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Functional training is becoming a bit of a buzz word in the fitness industry so let’s have a look at what is actually means:

🏋🏻‍♀️ The goal of functional training is to move better, either in everyday life or in a specific sport, so it involves movements that mimic these actions, using compound exercises, various planes of motion and movement patterns and different types of equipment.

🤾🏻‍♀️ With this being said, functional might look different for everyone, depending on individual goals, history and background.

❗️And a final disclaimer to avoid confusion: functional training is NOT the same as CrossFit, although the latter, as a sport, has many functional elements as well of some taken from different sports and training styles.

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As a fitness coach, my scope of work goes beyond physical exercise and my roles as a personal trainer go beyond making workout programs.

🏁 Goal setting is a crucial part of the work I do with my clients, making sure they are realistic, specific, measurable, relevant and time-bound. This sets the tone for everything that comes next and gives information to build action plans.

✅ One of the main reasons I've seen people look for personal trainers is to have more accountability and motivation. A reason to show up. You shouldn't always rely on external factors for this, but it does work, especially when starting a routine.

👩🏻‍🏫 And this one is particularly important for me: knowledge sharing. I don't expect my clients to work with me with forever, and instead, I try to teach and share as much relevant information so that they eventually have the tools they need to continue the work on their own and hence make sustainable and lasting changes.

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🆕 First workout from new training cycle.

❗️Last year training was a bit scattered. I wanted to do EVERYTHING at once, prioritising was hard, progress was slow, energy was low.

⛳️ This year there are clear goals and a more structured plan. There will still be space for flexibility, fun and new things and some changes will be made over time as I test, try and adapt.

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⚖️ Sleep, Stress management & Recovery (SSR) coaching provides the structure, science and tools to optimise sleep, better manage stress and recover more effectively.

📍It's about helping and guiding people to set goals, develop skills to build practices that lead to consistent action, to get to where they want to be.

😵‍💫 If you feel stuck, don't know how you got to where you are, you want change but don't know where to start, want to improve your mental and physical health... SSR coaching is for you.

😴 If you have trouble falling or staying asleep, wake up during the night, don't feel rested after >7-8 hours of sleep... SSR coaching is for you.

🤯 If you feel like it's too much, you're overwhelmed, tired all the time, can't focus, are unmotivated, can't sleep, have headaches, difficulty breathing, racing heart... SSR coaching is for you.

😓 If you don't sleep well, feel unreasonably fatigued, don't have enough energy to do your daily activities, your performance is impared or not improving as expected... SSR is for you.

More info https://through-coaching.com

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This new year comes with changes and good news!

New brand: Through is now more than just fitness. Through is now coaching, leaving space for more topics and broader content :)

New services: Trying to offer a more well-rounded coaching, and taking advantage of my own experience and knowledge, I will now offer nutrition and stress management coaching, along with fitness coaching of course, since these three things are all connected.

New location: same gym brand, new location, moved and I moved with them. Brand new space, more equipment and an amazing team. Find us now in Nikolinehus - Aarhus Ø

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