Predictions versus Observation

Predictions versus Observation


We all know the feeling of walking into new place for the first time, we're excited but also slightly scared. Or the feeling you get when your test score is far worse than you expected, a sadness and/or frustrations. Or how about eating a very tasty pastry that you've never had before, that rush of bliss and pleasure that engulfs you.

What all of these phenomena have in common is that which you expected and that which you experienced, there was a difference which caused a rush of feelings and emotions - This we call prediction versus observation.

What is the primary intent behind making predictions?

As mentioned before, any living organism will try to reduce uncertainty. If you predict an event correctly you can adjust yourself accordingly and have a greater chance to survive the ordeal, if however you are completely wrong it could cause death. 

The way an organism regulates itself is through a process called allostasis, which essentially means 'to keep an internal balance with future events in mind'. Predictions with high probabilities will make you more efficient at negating risks and thus increase survival.

How is a prediction calculated?

Organisms use a mathematical equation called 'the Bayesian Inference' to in order to deduce a likelihood of an event taking place and what the potential gain and loss might be.

It predicts based on priors (what has happened), poster prediction(what do I think is going to happen) and the observation (what has actually happened). The difference between the prediction and the observation is in physiological terms called a somatic error, individuals often experience this through depression and/or anxiety.

What does a somatic error cause?

A somatic error forces the organism to reconfigure its internal state to match the external world, this can be done via upregulation or downregulation. Regulations can be a decrease of the heartrate, a tensing of  the musculature or a release of Insulin

How can I improve my predictions

There are few ways to do this effectively, the simplest way would be to gather more data - Another option would be to expose yourself to a multitude of states (high stress, alternative states etc.) and lastly to deduce patterns from the data.

Deducing patterns from data is made far easier via systems as a system can categorize raw data allowing for great computation and thus better predictions.

What effect will better predictions have for my life?

The effects are varying but the most common and direct effect will be a great sense of wellbeing, a feeling you are ready for whatever life throws at you. Other effects could include better sleep, improved sex life and more success at work

Systems theory

Systems theory


Life has existed on our planet for millions of years and has slowly become more complex over time through a process called evolution, which in simple terms is called 'trial and error'. Life has been and still is in a constant battle with Entropy, which you might know as death or chaos - Everything that is built will eventually crumble, especially if its not being looked after.

The major issue for life was the requirement of energy to reduce entropy, any action taken has a cost and seeing as every lifeform has a finite amount of energy we run into a problem - This is where information comes in; seeking out patterns in order to make growing in complexity and reducing entropy more effective. But in order to retrieve information about the direct environment a certain type of algorithm had to be produced - You can compare this process to your phone, a more efficient way to stay in contact with other individuals in comparison to sending letters - This is where the system comes in

What is a system? 

Hold onto your horses as things are going to get freaky, a system is a sentient entity that adapts to its environment - A system can be organic like you and me, organizational like a business, solar like our own galaxy, a religion or a thought pattern. 

A system has three primary components; structure, metabolism & information - Structure can be your bones and muscles, a set of rules within a company or the walls of a building - Metabolism comprises primarily of the moving parts, like the human beings of a business, the metabolic processes in our body or the movement of planets in line with the sun - Information is anything that is measured, is used for patterns or supplies energy.

What is the primary intent of a system?

First and foremost is to reduce entropy (fight death), and it does this by surviving and procreating. It's important to understand that surviving has a higher priority than procreating, we all like sex but when there is an imminent threat our libido drops to zero.

It reduces entropy by gathering raw data from its environment and producing information which in term can be used for pattern recognition which is often termed knowledge and/or wisdom. 

How does a system formulate its own actions?

It does this by calculating probabilities through an algorithm which we call the Bayesian inference (more on that later), it predicts the likelihood of imminent death and potential gain. The lesser the chance of imminent death the greater the expenditure on processes with a procreating nature - However if the chance of death increases the behaviour shifts towards that of preserving rather than creating.

How does the systems theory tie in with training

As stated before, all the actions that we take are to reduce uncertainty (entropy) the same goes for any type of training - Willingly exposing yourself to chaos will make you more adept at dealing with a similar source in the future, and thus reducing the chance of death.

We've also formulated that a systemical approach to reducing uncertainty is far superior in terms of computational power (setting probabilities), hence why I HIGHLY recommend systemizing your training - Not only will give this approach a superior benefit to you the organism, it also requires less effort to execute and increases evolution and adaptability over time

How can I use these systems

The keyword is experience, experiencing a benefit through anecdotal evidence - Which is why I won't divulge too much information and ask you to read the preceeding blog posts

Principles & Training

Principles & Training


Let's set some concepts straight before we go down the rabbit hole, namely what is a principle and what is not - A principle is a guideline that changes with the individual and the environment, unlike a rule that is static and has to change by force over time. To give you an idea what this means in relation to training let's sketch a situation; A principle for training like getting a stress peak response can always be achieved no matter how fatigued you are, a rule like doing 60 minutes of exercise at an average heartrate of 110 beats per minute will at times be impossible.

Another concept we'll have to clarify is the act of training, what it means in terms of you the person. Training is in simple terms intentional behavior with the intent of improving oneself, this is often in relation to future events - You might want to ready yourself for a physical altercation or improve your ability to run away from a threat.

''Principles adapt whereas rules are static''

Training in relation to principles

Our lives are incredibly complex and dynamic, we are continuously affected by the outside world and change ourselves accordingly. With this in mind it only seems logical that your exercise regime should reflect this, what works one day might not work the next day.

When starting out with fitness you will come across plenty of dogmatic approaches that show you that there is right and wrong way of doing things. I myself think in terms of better and worse, as there is never complete certainty. Keeping an open mind when it comes to your own approach.

A good example of a dogmatic approach is Crossfit, where the aim is to increase the amount of kilograms you can lift or how fast you can complete a workout - I completely understand the attraction of these fitness 'religions', but you can do so much better for yourself.

How about relaying your focus to actually enjoying what you are doing and using your training to stimulate other areas in your life like your professional career. 

For this to be successful you will need a framework of principles that will guide you towards more effective training rather than numbers, knowing when you're doing well or when there is room for improvement. 

Principles can start out really simple and turn more complex over time as your understanding grows - You might start out with 'The training should support my sleep' and end up with 'my training should make me a better father'. It all depends on what you want and what kind of a live you are living.

How can you formulate your own principles?

This is simpler than you might think, consider what it is that gives your life meaning - Now consider how training will support that which gives meaning to your life. 

Give the process time as you will discover more about yourself and the long-term effects of training over time, which will automatically change your view and thus your principles

What principles do I use and why?

Let me first clarify that I use two types; personal principles and principles involved with biological system (more on that later) - The former is to me as a person and the latter involves all living beings and can thus be used for anything.

My personal intent is to be capable in any situation and to be a foundation to those I deem worthy, for this reason I primarily focus on function. This intent affects virtually every training I will do, it the fuel to my fire.

The bottleneck principle


You're at work and trying to focus on those files your boss sent through but you can't focus, it doesn't matter how many cups of coffee you're gulping down it's just not happening. Your co-worker sees that you're a bit off-centre and asks you what's wrong to which you reply that you haven't been sleeping well - Your co-worker has always been health-concerned and recommends you all these rituals and supplements to help with the sleep, to which you just nod because you know what's going on - You and your wife have been very distant lately and the thought of separating keeps you up at night.

What this little narrative clearly indicates to me is that there is a hierarchy to things, where more fundamental components of your life have a greater effect on you and more precise component have a lesser effect on you. Your relationship to your wife is more important than how well you are performing at work. Knowing this makes the approach to bettering yourself rather simple; start with the foundational first.

This principle can be used in virtually any situation but seeing as my area of focus is Strength & Conditioning we will relay the focus to the body; how the bottleneck and/or hierarchy principle applies to training.


You're at work and trying to focus on those files your boss sent through but you can't focus, it doesn't matter how many cups of coffee you're gulping down it's just not happening. Your co-worker sees that you're a bit off-centre and asks you what's wrong to which you reply that you haven't been sleeping well - Your co-worker has always been health-concerned and recommends you all these rituals and supplements to help with the sleep, to which you just nod because you know what's going on - You and your wife have been very distant lately and the thought of separating keeps you up at night.

What this little narrative clearly indicates to me is that there is a hierarchy to things, where more fundamental components of your life have a greater effect on you and more precise component have a lesser effect on you. Your relationship to your wife is more important than how well you are performing at work. Knowing this makes the approach to bettering yourself rather simple; start with the foundational first.

This principle can be used in virtually any situation but seeing as my area of focus is Strength & Conditioning we will relay the focus to the body; how the bottleneck and/or hierarchy principle applies to training.

Step one; What do you want to achieve?

The body is incredibly malleable and will adjust itself according to an aim, the clearer that aim is the better your biology will adapt - Be very straightforward in what you want and why, as biological adaptation is a costly process.

In order for you to get a better grasp of this principle in relationship to training I will divulge into an intent I have and what actions I have undertaken to move closer to this intent - My intent is to downregulate sympathetic markers on a nasal breath-only workout as well as speed-up the execution of the exercises.


The workout is; - 20 burpees - 30 sit-ups - 400 metre run x5 - The constraints are; that it must all be done whilst keeping the mouth closed and one inhale and exhale per burpee/sit-up


As mentioned before the intent is to downregulate the sympathetic markers whilst speeding up the the exercises, which is why I have to measure in a very specific manner whether I'm improving.

  • My ability to take in my direct environment
  • What muscular tension is being generated
  • The level of physical discomfort that I'm experiencing
  • My state of mind; am I calm, do I want to fight or run away
  • Are my breaths full or hampered
  • How fast am I running
  • How fluid are the movements
  • How quickly do I recover after the burpees
  • How tense is my body

What systems are being targeted and might hamper the training

First and foremost, all systems are always being targeted during any training, we are merely talking about their level of importance in relation the the workout - The body is divergent and not convergent.

The primary systems that are being worked are; your respiratory system (the gas exchange and muscles involved), your vascular system (transport of metabolites and gasses via the blood), your cardiac nervous system (contraction of the heart and coherence of the body), your central nervous system (your response to stressors), metabolic systems (lipolysis; breakdown of fatty into energy) and your muscular system (primarily your internal torque chain and slow twitch fibres)

What steps can we take to strengthen these systems

Word of caution; as stated before, nearly any action you take will affect every system in your body - We are once again talking about a hierarchy.

  • respiratory system

Breathwork like Wim Hof can be an effective tool, swimming can be effective (especially sprints and underwater swimming)

  • vascular system

The vascular system responds to nearly everything but to really stress out the vascular system you can try; cold exposure, very challenging breath-holds and going into the sauna

  • cardiac nervous system

This one is a bit tricky to explain as coherence of an organism is an incredibly important effect the heart can have, I will divulge into this at a later stage

To improve the physical properties of the cardiac system you can; engage in all-out sprints for less than 60 seconds, endurance tension for an extended period and expose yourself to intensity peaks with a short bout of recovery.

  • central nervous system

The primary role of the nervous system is to make predictions about the future based on incoming data and recommending actions - This makes training your CNS very complex but not impossible.

What I do is exposing myself to a myriad of stressors during the same workout as well as during my everyday life to strengthen that feeling of safety - No specifics this time

  • metabolic system

You have several metabolic system but for now we are talking about lipolysis; the breakdown of stored fat into readily useful energy.

My recommendation is to keep your level of certain minerals high (potassium/magnesium/calcium/zinc/selenium/iron) through organ meats, nuts and certain vegetables

Other than that you can play around with periods of fasting with extended exercise.

  • muscular system

Seeing as we're concerned with the body, we're dealing with an incredibly complex situation - I will try to give you a narrative but don't expect to be able to put this into concrete actions right away.

The muscles work in a chain and the force production can and will be hampered if certain areas are weaker than others, which is why balancing the body is a good strategy.

What I also recommend is to get better at the movement and/or similar movements so that your body learns to be more efficient.

The last thing I will mention is that both your hands and feet are two very potent sites for force production, if you do not actively use your hands and feet during these movements you're leaving gains on the table.

Let's pull it back to the governing principle

In order to improve I need to focus on the main system that's holding me back, and sometimes this might be an unknown unknown (completely unknown to you) - This is why exploration is incredibly important when it comes to any progress.

Efficiency versus growth


Everything in life acts in cycles; night/day, winter/summer, life/death etc. A cycle consists of oscillations with peaks and slopes - this is generally how your body functions most effective, not through constant peaks or slopes but through lots of variation.

Our society goes through cycles of war and peace time, our body goes through cycles of growth and loss. It is a truth many of us unconsciously know about - Yet we often act counter to that truth.

The usual recommendation when it comes to progress is 'Consistency is key', yet nothing in life is consistent. When looking up health tips you'll often see recommendations such as; eat that amount of this, this product and do that. What all of these recommendations have in common is their chronic nature, keep doing the same thing no matter the circumstances.

In my opinion this chronic nature of acting will result in overreliance, injury, sickness and general fatigue. I might even go so far as to say that many of the illnesses we endure as a society are due to the constant tension or lack of varied stressors- I think we can do better.

How to incorporate cycles and variation into your life

The used methods will have to vary from person to person as the cycles should be in relation to your current life. Every method will have a different effect depending on the person and stage of their life.

What remains unchanged however are the principles in regards to these cycles, one of them being Complexity VS Simplicity - More on that later.

Every domain of your life can be exposed to cycles; having focus heavy days during your work and off days right after, training hard a few days of the week followed by a period of rest or periods of feasting and periods of fasting. Utilizing this strategy will cause short-term stress, allowing you to adapt directly followed by a recovery phase.

Complexity VS Simplicity

The above mentioned principle is particularly effective for your metabolism and diet, but it can be used for any situation in your life. A period of stimulated growth followed by a period of reduction where you are forced to become more efficient

Fast vs Feast

When your goal is to have a healthy and functional body, my general recommendation is to have a period of feasting and a period of fasting. During the former you'll want maximum stimulation and growth - building muscle and other tissue. Subsequently this phase will be followed by fasting, a phase where you kill off the weak cells - recycling of broken tissue and forcing processes to become more energy efficient.

Sped up metabolism VS Efficient metabolism

Metabolism in simple terms is the synthesis of readily useful energy for the body, this happens through conversion of sustenance and/or tissue into something we call ATP (an energy unit used by the body).

During periods of growth your body will learn to release energy faster and in turn increase the usage of fuel sources. This often goes hand in hand with mouth breathing, exercise like sprints and increased food intake.

During periods of efficiency your body will learn to streamline chemical reactions within the body and increase the conversion from sustenance into useful energy. Inducing periods of efficiency can be done through; forced nasal breathing, endurance workouts, decreased food intake and longer stressors.

What I do personally

When it comes to fast vs feast I have days where I eat throughout the day, these are often days with little stress and easy to perform tasks. And there are days where I eat nothing or just one meal to starve my body slightly.

To make my metabolism more effective I tend to incorporate workouts focussed on intensity allowing all the metabolic processes in my body to speed up, and workouts with slowed down breath to force my body to widen my arteries and veins as well as dealing with less oxygen.

Adjust your training to the time of day


Let's get a couple of details straightened out before we move on, the first one being training; what is training exactly, and why is it necessary. Training is challenging someone or something to get desired adaptations, in simple words; you get better through discomfort - Training is necessary as we humans need a certain dose of stress in order to function properly, and seeing as that our lives are relatively comfortable, self-imposed stress is required.

Seeing as 'getting better' is your main concern you will want to maximise the effectiveness of your effort, which is where the ciradian rhythm comes in. Every organism goes through cycles, the most common one is the cycle of being asleep and being awake. This cycle is primarily dependant on temperature and light exposure. Your body adjust itself to the time of day.

How does the circadian rhythm affect us?

The circadian rhythm primes you for certain behaviour, where in the morning you get a shot of the 'stress' hormone cortisol to get you moving and a shot of the 'relaxation' hormone melatonin to make you drowsy. These are just two examples of the many physiological responses your body has to the circadian rhythm.

It is worth considering what actions, tasks and/or behaviour are best for the morning/afternoon/evening. Not only will the activity be easier to execute, it will also support everything else much more effectively.

How does all of this relate to training?

Every type of training has its own physiological and psychological effect on us. Some training will make you sleepy, other exercises giving you focus and/or energize you. Matching your remaining day, time of the day with the right exercises can greatly benefit you.

What type of training has what effect?

I'm going to speak in general terms as every individual responds different to stressors and there are many many other factors that affect your response to stress (work, caffeine, kids, etc.)

  1. Structure & Controlled contraction

Any training that involves carrying weights, continued contraction of large muscle groups with proper breathing and a calm state will make you more prone to; being relaxed, social and improve your digestion.

This type of training is best done after 5 pm, as it will assist sleep and digestion

2. Flow & Movement

Training that involves moving around, complex movement patterns and long-range of motions will make you more prone to; creative thinking, problem-solving, increased awareness and a calm focus.

This type of training can be done the whole day through, but is best done when you need to be creative and calm.

3. Strength & Conditioning

Exercise that involves ; explosive movement, heavy weight, chasing failure, general discomfort, a state of enduring matched with shallow breathing will make you more prone to; assertive behavior, strong focus, undertaking acitivities and feeling energized

Conditioning is best done early morning and Strength work is best done between 2 and 4 pm, ideal for a work day.

These guidelines are, that's right ; guidelines, not exact science. If you only have time to train in the morning and haven't done structure work in some time, forget the guideline. Just be aware that going against these guidelines will have repercussions such as lethargy and insomnia.

What does this mean for you?

Not only can you program yourself effectively to become more adapt at dealing what you need to deal with like doing that task that you've been putting off or standing in front of a crowd, it will also give you insight into current problems you might be dealing with.

''If your training is the same no matter the time of day, you could do better''

What is healthy stress?


We human beings are odd in comparison with most animals, where a zebra might be concerned with getting eaten by a lion every once in a while, we are concerned about the mortgage on our house or the future of our marriage. The main difference between the rest of the animals and us in terms of stress is Acute Vs Chronic.

Our body is designed to deal with acute stress; fighting off wild animals, picking up heavy rocks to build a house, or getting in combat with a neighbouring village. These are all acute and in some sense healthy if we have time to recover.

Now think about our current situation; you read the news and hear about the collapsing economy, you read an Instagram post that pisses you off or you get stuck in traffic for an hour. These are all more chronic of nature and mostly unhealthy.

What does healthy mean exactly?

To me health is the ability to take a hit, whether it is being able to function on less sleep or not getting as sick after getting infected with a virus. Your body and mind function well and thus can handle more stress.

You might wonder what healthy means in connection with stress, well the answer is simple; your body can adapt to the stressor and get stronger in the process. You can withstand greater temperature changes, less sustenance or less oxygen in the bloodstream.

But, don't forget, it is not about how stressful an activity is - it is about how well you can handle it

How stress can accumulate

Your ability to deal with and overcome stress has to do with many factors, and all of these have to be considered for you to make the 'right' decision when it comes to exposing yourself to a healthy dose of stress.

  • Caffeine consumption
  • Professional insecurity
  • Children
  • Food intolerance
  • Social media
  • Insomnia

How can you overcome chronic stress?

Let's start with the worst thing you can do; staying away from stress, seeking constant comfort. Your body needs stress to stay healthy. Instead seek out acute stress in many forms.

One day you might stress your body out by getting a cold shower, the next day you sweat in the sauna and maybe the next day you do a few sprints. Make sure you stress your body out in different ways so you don't overburden systems within the body.

What sources of stress can I utilize

Before I get into the details let's talk for a moment about the favourable response of the body to the stressor. Your body has several systems that each have their own function and can be trained, think of the cardiovascular system (your heart), your respiratory system (breathing), your immune system, you digestive system etc. All of these systems can be challenged and improved upon

Ways to stress out a system

  • Cold exposure
  • Breath holds
  • Fasting
  • Plant compounds
  • Sprints
  • Carrying heavy weights
  • Sauna
  • Getting choked during Jiu-Jitsu
  • Giving a presentation
  • Driving a car for the first time

None of these methods are healthy in and of itself, it is all about your tolerance to stress and the dosage

How can you track your tolerance to stress

I keep track of my tolerance to new stressors through a couple of parameters, and they are all feeling-based. I personally stay away from tracking devices and rather rely on the signaling of my body.

How I keep track;

  • My libido; how sexually active am I
  • My sleep; how well rested do I feel upon waking up and how easily do I fall asleeo
  • My diet; do I have many sugar cravings and do I experience blood sugar fluctuations?
  • My mental state; do I feel lethargic or am I anxious?
  • My body; are my muscles tight and my joints achy?

''Don't stay away from stress, learn to use it to your advantage''

Why your intent is ever important


When you go to the supermarket to get food you have a very distinct reason for going, to get sustenance and survive & thrive. Generally speaking you don't need a lot of persuasions to go and most of the actions you undertake are effortless.

This is primarily because your intent is very clear.

Why is it so hard for young children to study, read and do things that will help them on the long-term? This also has a lot to do with intent, as children because of brain development are not able to think long-term. They have not been able to formulate a clear reason for undergoing these somewhat uncomfortable actions. 

Why is it s difficult to stick with a habit after a month? Same reason, after the novelty of the habit has subsided you are relying on your intent. And if your intent isn't very firm you will likely quit.

What is a 'good' and 'clear' intent exactly?

1) For starters it has to make sense to you, personally. Repeating what others tell you won't work for long.

2) There has to be a clear goal, what are you working towards and when will you know whether you are successful or not

3) Involve other areas in your life into the intent, how will the rest of your life be affected by reaching the desired goal?

4) Make it noble, make it about others. We like the feeling of being a good person and being able to directly support someone els will help strenghten this sensation.

5) Make it long-term and less so on events or measurements, and more so on your character traits and/or being.

How can I formulate my own intent

Consider who you are and what your personal values and virtues are. Are you a mother, a business owner, what kind of work do you do?

What is truly important to you as an individual and how does keeping up with this habit or routine support your personality.

Maybe you really like taking care of others or maybe you get great joy out of creating things. Ask yourself how reaching a goal will help you with these passions of yours.

My own intent in life

I am at my happiest when I am able to make a positive impact on other people their lives.

When I am able to help someone feel good about themselves again, or when I can help someone overcome chronic pain.

I love the feeling of being a foundation to my partner, her kids and my direct community.

So what actions, habits and routines will help me with these intents

1) Meditation

2) Martial Arts

3) Exercise

4) Nutrition

5) Fasting

6) Sleep

7) Reading

8) Genuine connection

''I seek to be an asset to those close to me and a danger to those seeking to hurt my community''

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Rethink the function of your skeleton

Rethink the role of the skeleton


For the longest time the skeleton consisting of joints and bones has been viewed as a structure that protects your vital organs, stores fat & minerals and acts as a blood production site. But what if there is another vital function?

Information & predictions

Recent advancements in neuroscience have opened us up to the vital function of information, and its function within the body.

To fully understand what I mean by information we will have to take a quick look at your nervous system, and in particular your central nervous system.

The nervous system

The main function of the nervous system is trans duct signals to and from the body, as well as direct actions based on future predictions.

The central nervous system (CNS) consisting of your spine and brain are the main player when it comes to these predictions.

When the threat level is high your body will ready itself for action and when the threat level is low the body will start repairing and rebuilding.

Future states

Your CNS constantly predicts future states and prepares the body and mind. It does this by relying on prior experiences and current signalling from the body.

These signals can come from your senses like touch, taste sight, smell and hearing. And/Or they can come from your heart, bones, muscles, skin etc.

The role of the skeleton in your perceived reality

Before we dive into the details let's make the destinction between interoception (perceiving internal environment) and exteroception (perceiving outside environment).

Your CNS needs information from both of these categories in order to make accurate predictions.

Your bones are a key player in your perception of the outside environment and so do your muscles. They mostly rely on tension, pressure and impact in order to make their assessment of what's going on.

In essence what's going is that muscles contract (shorten and lengthen) in order to support movement affecting the skeleton in two major ways:

1) Vibrations

The impact of the external load causes the skeleton to vibrates the fluid within the bones. Also during movement tendons rub over the bones causing vibrations (like playing a harp)

2) Change in blood pressure

Bones are covered with blood vessels and whenever muscles contract they rub over these veins causing peaks and drops in blood pressure.

Both of these values will be supplied to the CNS and a better prediction will cause more effective states.

What might this mean to you

First and foremost, let's talk about why you would want better predictions and more effective states.

Have you ever experienced anxiety or spells of depression? These two are strong indicators of an ''incorrect assessment'' of future states. If you knew exactly what was going to happen in the future you probably wouldn't be so scared.

Or have you ever been really frustrated or angry because something didn't go as you expected?

So what can you do to make better predictions? FEEL MORE

Wear thinner shoes or go barefoot

* Be calmer

* Cover less of your skin

* Do less sitting and more walking

* Expose yourself to the current environmental temperature

* Engage in effective routines

* Eat less

During exercise with regard to the skeleton and muscles this could mean

* No shoes

* Wearing tight-fitting clothes or very loose-fitting clothes

* Do something during your exercise that causes impact (like jumping, kicking & punching)

''Do not underestimate your ability to learn and become more effective at everything you do''

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The role your hands and feet play for producing force


The main aim of muscle firing is to assist in a given task, this might be reaching out to grab a cup or carrying your groceries to the car.

A natural tendency of the body is to expend as little energy as possible on menial tasks unless there is a direct threat.

Your nervous system (spine and brain) have patterns for every movement and through practise these patterns become more efficient and more powerful.

In order to supply the right movement pattern and muscular tension some information is required; What is the reason you are performing this action and what will you get out of it, but also what are your hands and feet doing

Image result for Hand anatomy

Tension over position

First and foremost I would like to share with you that it is not the position of your body and joints that decide which muscles fire, but which muscles are being tensed. Where do you put the pressure.

Muscles generally work in chains and transducts force via fascia (tissue surrounding muscles). If you want engage your big muscles (torso, hip) the focus needs to be on your hands and feet.

Explosive movement versus Controlled movement

Generally speaking painful tissue is explosive musculature that has been overused

When you are doing push-ups, squats, deadlifts, carries, pullups or any other non-explosive movement; be very mindful of where the pressure and tension is on your hands and feet, it will make a huge difference on which muscles you will fire.

''Train your grip and strengthen your feet first before anything''

Red tissue = Explosive & Fast / Yellow tissue = Slow & Controlled

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