Keep'er Fit

Gary Wallace

Keep yourself life strong

It’s amazing how my own mindset has changed in the gym this year. Previously I was training for one goal, to be a bigger, faster, stronger footballer. Now that I’m not playing this year it is more about what I call life strength.

My goal now is to be pain free and as strong as I can for the rest of my life. Yes, I’m sure I will do some extreme challenges and will train for them but the majority of the time I’ll stick to maintaining and being healthy.

I don’t want to be one of these people who stop playing sport and before they know it start using an extra button on their belt. I don’t want to wait until I’m 40, 50, 60 or even 70 to go, right I need to do something to shift this weight or pain.


Whether you are young or more mature in years the principles don’t change.

This is why I love my boot camp so much. We have people in their 20’s doing the same exercises as those in their 60’s.

Here are some basic principles to get and keep yourself life strong.

Resistance training
No matter how young or old you are, resistance training is the foundation to leading a lifelong healthy active lifestyle. From bodyweight exercises to full blown deadlifts, you must have some form of resistance training in your life.
When your body is strong you are able to carry out daily tasks more effectively, efficiently and for a longer period of time.

Technique is King/Queen
Yes, you can teach an old dog new tricks it just takes longer for them to master it.
Knowing proper techniques for lifts means you can safely add progressions and take away the fear of doing yourself harm. If you can progressively load your resistance exercises and carry them out with proper technique, then you are on to a winner.

Carry, Carry, Carry
On the workout board for our 6am Boot Camp class, you will almost always see some form of carry. Farmers walks, waiters, suitcase and medicine ball carries.
This helps increase strength and stability as well as getting people to open up their gait and walk strong.

Crawl, Crawl, Crawl
Along with carries you see will find animal movements like bear crawls, crab walks, inch worms and duck walks.
Not only will these movements highlight certain areas of weakness in the body, they are also good for brain development and mid line crossing. Plus, they are body weight and can be challenging at the best of times.


Address weakness – don’t run away
I’ve had boot campers come to training with sore backs, bad knees, sore shoulders and rather than just change the exercise to a different area of the body we address the issue and get it stronger. If not then you are just papering over a crack, and at some stage it’s going to come back. What we will do is modify the exercise so it helps your weak area and not hide from it.

Don’t just enjoy it – fall in love with it
This is something you are going to do for the rest of your life so find something you enjoy. Stick to the basic principles above and find a gym, class or group of mates who will help you follow them and full in love with the process.

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