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Progress not Perfection

We tried the HIIT routine again today from last week and failed to move beyond interval 40. But technically we were better, which is progress!

Recurring Knee Pain? Try VMO Training

What the chuff is a VMO?

VMO stands for vastus medialis oblique and is part of the vastus medialis quadriceps muscle at the front of the thigh. The position of the vastus medialis oblique is just above and to the inside of the knee cap. The fibres of VMO have a more oblique alignment than the other fibres of vastus medialis. It arises from the tendon of adductor magnus muscle and converges to join the other quadriceps muscles inserting via the patella tendon, to the tibial tuberosity at the top of the tibia shin bone.

Here’s a picture:

Why VMO?

Often times, recurring knee pain can be improved through exercises designed to strengthen this muscle as it has a significantly stabilising effect on the movement of the knee joint and so reducing pain/discomfort that comes from weakness in the muscles or joint itself. You might have noticed that footballers generally have very developed VMOs as part of very strong quads due to their sport specific adaptations/training.

So it’s worth knowing that, generally speaking, the stronger the muscles are surrounding a joint, the more stable/functional the joint is and the less likelihood of discomfort/pain.

VMO Exercises – 4 sets of 10-12 reps 3-4 x p/week

Here are three exercises you can try to specifically strengthen your VMO in the hope of avoiding and reducing knee pain: Continue reading “Recurring Knee Pain? Try VMO Training”

Crocodile Tears

I had a profound moment recently with my good friend Pansaonic Viera while chilling out at the end of a long day. (He is a quality guy but can impose himself too much at times so Mairi and I need to get the backgammon or Uno set out). Anyway…

Channel-hopping as I was, up came Bear Grylls in his new programme The Island in the second episode where a bunch of the bravado-beset guys had just caught their first meal of their ordeal – a decent-sized Caiman Croc. There was much strutting, high-fiving and banter as they took charge of the beast and took it back to camp. Continue reading “Crocodile Tears”

FbN2 Fitness Blender Challenge: 30, 40, 50 or 60?

We follow Fitness Blender as an excellent part of our exercise plan. Amongst swimming, BodyPump, weights and other CV exercise, it’s great to have some HIIT routines (High Intensity Interval Training) to challenge different energy/fitness systems.

Here’s a particularly hard Fitness Blender HIIT challenge. Why not give it a go and see what interval you can get to? I managed 40 but Mairi nailed 50! (tip: make sure you’re properly warmed up). Continue reading “FbN2 Fitness Blender Challenge: 30, 40, 50 or 60?”

40th European Goal

This week Steven Gerrard scored his 40th European goal in an important 2-1 Champ’s League group match against Ludogorets Razgrad.

Continue reading “40th European Goal”

Disruptive Thinkers

Within your world of creativity, with something you’ve written, produced, conceived or presented, it’s good to ask “how could this be better?” rather than only “what do you like about this?”. The pathway of constructive criticism should lead to better output. Not discouragement.

Continue reading “Disruptive Thinkers”

Celebrate the Rain

I was whinging in the rain, once I remember well
It was cold and grey and to the bone I could tell
Memories of summer had faded as vapour
Lost in damp denim and golfing umbrellas

“You should be thankful”, said she, amidst the clatter
Of rain on tarp and pitter patter
“‘Tis a sign of blessing, not lamentation
Of spiritual joy lost in translation”

Nick Franks

Fitness Blender Shout Out

Continue reading “Fitness Blender Shout Out”

Shooting Great Looking Video at Night

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Busy Streets

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