Float for recovery

People ask me all the time what I do to recover my body after training for 15+ hours a week; FLOATING.
This is something both Justin & I try to do regularly and is something more people should know about and do.
As you've probably gathered from the name, floating involves being in a room that is designed for short term sensory deprivation that is filled with "super-saturated" magnesium water that makes you completely buoyant. 
The basic concept is that floating completely reduces external stimuli for 1 hour to help the body achieve a natural restorative state... no light, no music, no phones, NOTHING! 
Yep, at the beginning it was challenging to just lie there with absolutely nothing to do & "switch off" and ignore the "brain chatter" but of course like anything, do it a few times and you get use to it. Now, we both cant wait for our float so we CAN purposefully switch off! 
It's insane how much we rely on technology these days so being away from stimuli for just an hour helps with stress & anxiety relief, muscle recovery, pain, headache relief... I could go on & on!
Seriously, if you haven't tried floating, do yourself the grandest favor and give it a go... promise it doesn't disappoint xx Cyn

We go to Saltury in Five Dock, They are usually pretty busy during popular hours but are very accommodating, clean and punctual. https://saltuary.com.au/ 

Mini trampolining, the pelvic floor, falling and coordination

I want to address a few questions that have been popping up about bounce by new participants: The pelvic floor, coordination, falling, and the trampolines structural integrity. So the Pelvic floor in this context basically is in charge of stabilising your bladder, and during the training process, if your pelvic floor is unconditioned you will find yourself going to the toilet often until it gets conditioned. Because this muscle group is an internal muscle group that responds best to gravity, controlled impact and vibration eg: running, sports, skipping, etc, the only way to strengthen it is to put the body under these types of working loads which can be difficult to execute for a novice level trainee due to the demands they place on an unprepared physiology. Mini trampolining provides in my opinion the ultimate conditioning tool for conditioning pelvic floor due to the complete cellular activity working against gravity when bouncing and minimal joint load from the surface. Strengthening the pelvic floor is very important for modern lifestyles because as we sit down in front of screens and cars for prolonged amounts of time the pelvic floor actually deactivates due to inactivity which leads to postural imbalances, breathing problems, back issues, and fatigue/energy issues. In my opinion this makes the trampoline style of training extremely valuable to the majority of people who do not the time to “live” at a gym. The mat also provides a non-impact surface, and the nature of the training means muscle activation/effort is progressive and natural as the participants skills improve. This brings us to coordination and trampoline integrity. The Trampolines we use have a 150kg/330Ib weight limit and I would never recommend someone over this weight do this style of training initially anyway which to me is common sense. As far as coordination, yeah you will be a little un-co at the start but as you learn the movements, the language, and give your skills time to develop, the coordination naturally comes. Do not expect to be “good” your first go, no one ever gets it the first few times so liberate yourself from these expectations. And do not worry about falling off. We have seen 1000’s of people train and have only seen 1 person kind of “fall” BUT there was a random factor involved in that instance so if you want to focus on the 0.01% chance of falling well, that’s your choice but it does not seem necessary from my experience. So go ahead and enjoy yourself with this amazing style of training.

Power Bounce track from Rico Bounce Mix 5 Cyn & Justin Stevenson Song: Jumping Jack by Soul Breakers, mix & choreography by Cyn Stevenson Follow Rico Group Fitness Facebook: https://www.facebook.com/Rico-Group-Fitness-179205145490969/ Instagram: https://www.instagram.com/ricogroupfitness/ www.ricogroupfitness.com.au www.ricogroupfitness.net

System Athletica and Dynamic Isometric training

Check out this track from System Athletica which offers an uncommon training technology referred to as dynamic isometrics. This style of movement stimulates the brain through co-ordination, agility, timing, footwork (the dynamic principles) and works the physiology through progressive overload (isometrics) not to mention the overabundance of the squat and lunge primal patterns which are done without spinal compression. As we get older we get slower, our footwork ability decreases, our coordination diminishes and our ability to “fire” certain muscle groups “at will” heads south as well. If you are serious about your movement future forget the vanity style training and do yourself a favour, add these tracks to your routine and notice the benefits. Things like stair climbing, getting out of bed easier, decreased lower back issues from compression, increased neurological adaptation to coordinating your feet under your body are all common feedback we have received over the 10+ tears we have been sharing this style with participants. Oh and by the way, if you do this stuff at a good level, you will see great muscular benefits as well, so the vanity muscles become part of the natural process. Have fun!

"Work" Track incorporating dynamic and isometric squat and lunge patterning and variants from System Athletica Mix 12 Cyn & Justin Stevenson Song: Funky Beats by Groove Gangsters, mix & choreography by Cyn Stevenson Follow Rico Group Fitness Facebook: https://www.facebook.com/Rico-Group-Fitness-179205145490969/ Instagram: https://www.instagram.com/ricogroupfitness/ www.ricogroupfitness.com.au www.ricogroupfitness.net