A Bit Of A Boost

Sometimes we all need a bit of a boost. A boost of energy, a boost of motivation, a boost of positivity. In A Bit Of A Boost, wellbeing and performance expert George Anderson shares ideas and strategies to give you the boost you need. Drawing on 2 decades of experience as a personal trainer, wellbeing, performance and mindset coach, George offers new perspectives and practical tips, and introduces an exciting lineup of guests who share their own personal go-to methods of boosting their wellbeing. A Bit Of A Boost aims to equip you with the tools and resources you need to boost your motivation, energy and mindset, and bridge the gap between knowing and doing as you move from information to implementation. You can find out more about George on his website at https://bygeorgeanderson.com/podcast, follow him on LinkedIn at https://www.linkedin.com/in/coachgeorgeanderson and Facebook at https://www.facebook.com/coachgeorgeanderson

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Ryan Phillips - could stretching our muscles be bad for us? 03/25/2024

Ryan Phillips - could stretching our muscles be bad for us? Hello and welcome to A Bit Of A Boost with me, George Anderson I’m a wellbeing and performance coach, speaker and author and this podcast brings together guest experts, inspirational stories and ideas that I hope will you a bit of a boost. There's a 'mild to moderate controversy warning' for today’s episode, as we get into the topic of stretching… not ‘the best ways to stretch’, but exploring the question ‘should we be stretching at all?’ As trainers we're taught the importance of stretching as part of a warm up routine to help avoid injury and to enhance the performance of your body during the workout. Then at the end it’s essential to stretch the muscles to return them to their original length, reducing muscle soreness and tightness the next day. Then of course it’s important to include developmental stretches in your routine so you can increase your joint range of motion and maintain flexibility through your life. My guest today is Ryan Phillips, a personal trainer and Muscle Activation Technique (MAT) expert and in 2008 we sat side by side in our very first seminar on MAT at a fitness convention where we learned that maybe all wasn’t as it seemed with these so-called ‘rules’ about stretching. For me it was interesting, for Ryan it was the start of a long journey into his education in MAT, and a successful practice that he now combines with personal training. In our conversation today we start off by talking about some of the changes we’ve both seen in the fitness industry over the last 2 decades, and get into a topic I find fascinating which is why some people are ‘low responders’ to different types of exercise. If you’ve ever wondered why some people get far better results than others despite doing the exact same training, this will give you some interesting insights! And then we really get into MAT, what it is and even some simple ways you can start applying the principles today. We discuss why, if stretching is so ineffective - or even BAD for us - it can feel so good? Ryan explains what’s actually happening to our muscles and joints when we stretch, and the role the nervous system has to play in muscle tightness. Ryan is a true master of the work that he does and his Instagram page is packed with education, case studies and tip to help you move better, get stronger and reduce injuries. Have a go at some of the exercises and movements that Ryan suggests during our interview, and notice what a difference it makes. As well as Instagram, you can connect with Ryan and find out more about his 'Get Activated™️ Programme of Isometrics' on his website: ======================= Some of the research that Ryan mentioned in our interview is listed here: Stretching myth 1 - stretching improves your sporting performance: A 60 second stretch before a vertical jump test reduced performance (jump height) by 3.4% Static stretching before running slowed down the initial 100m pace and jump height was reduced by over 9% Stretching myth 2 - stretching helps to prevent injuries: A meta analysis of 60 different randomized control trials showed that stretching had no benefit to injury prevention what so ever. Stretching myth 3 - stretching before/after exercise reduces muscle soreness: No significant reductions in DOMS by stretching before/after exercise. Stretching myth 4 - stretching increases range of motion in people with limited mobility due to contractures (chronically tight muscles): "Stretch does not have clinically important effects on joint mobility in people with, or at risk of, contractures if performed for less than seven months. The effects of stretch performed for periods longer than seven months have not been investigated." Stretching myth 5 - stretching your muscles makes them longer: "After 6 weeks of static stretching, no structural change in muscle length was detected despite a significant increase in range of motion which can only be explained as being a change in tolerance to the stretch." Also, no structural change in fascial length after stretching: /episode/index/show/abitofaboost/id/30519388

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Dealing with change and challenges: mindset messages from Dajana Paliokaite 02/26/2024

Dealing with change and challenges: mindset messages from Dajana Paliokaite Hello and welcome to A Bit Of A Boost with me, George Anderson I’m a wellbeing and performance coach, speaker and author and this podcast brings together guest experts, inspirational stories and ideas that I hope will you a bit of a boost. My guest today brings with her a combination of deep wisdom and powerful mindset messages, all underpinned with a truly inspirational story. I’m delighted to welcome the host of , Dajana Paliokaite to the podcast to share her story and unpack some of the lessons she has learned over the years. We talk about navigating change, both the kind that you intentionally bring into your life, and the kind that happens to you. Dajana talks about how she dealt with the grief of losing her husband to cancer at a young age, including how she connected to the spirit world and trained as a medium, which opened up some really interesting insights. On her own show Mindset Kitchen she asks her guests to share their 3 mindset messages and I was lucky enough to be invited on recently to share mine - make sure you check out that to find out what they were! What was clear from the conversations I’ve had with her in the lead up to our episode and this podcast is that she has plenty of her own powerful and positive messages and she shares many of them with us today. As well as exploring her approach to grief and all the change that came with losing someone, I ask her about how she built the vision and belief for something like Mindset Kitchen, given that she had no experience, connections or any sort of a clear plan of how to get there - her previous career was in investment banking which couldn’t be further away from what she is doing now. Dajana talks about how she built this belief and some of the stumbling blocks and challenges she had to overcome along the way. Towards the end of the podcast I ask her what’s next, having realised the initial vision of bringing Mindset Kitchen to life. She describes her goal of having the show turned into a production for Netflix and discussed the importance of being clear about what you want and communicating that to people around you. Some will laugh or try to tell you why you can't do it, others will support and encourage you, and one or two might just be able to give you practical help and connect you with somebody who can help you on your way. I’m excited to share this conversation with you today, and I know that it will give you a bit of a boost! Connect with Dajana on her >> Connect on socials: /episode/index/show/abitofaboost/id/30081488