Q1 – A while ago I started to use push ups more frequently in my workouts, but am starting to get a little bored of them now. Could you please suggest some variations I can use to add a little variety in to my training sessions?
A1 – The push up is a fantastic exercise and with so many variations out there you should never get bored of using them. Without knowing the exact goal you’re trying to achieve it’s difficult to tell you which variations and progressions to use in particular, but here are 9 variations of the push up that we like to help get you started.
Q2 – People often talk about eating “good fats”, but what foods can I eat to actually benefit from them?
A2 – Good question. Mainly the good fats people are referring too are unsaturated fats (polyunsaturated, monounsaturated and Omega 3). Although, if from good quality sources, saturated fats have lots of benefits too. The first thing to think about is the quality of the foods. Any food that should have good fats in them, can turn out to contain bad fats once they have been heavily refined and processed. If they are from natural, high quality sources, the following foods will help dose you up with the good fats that you’re after:
- Animal meats
- Heat Stable Oils such as Coconut Oil, Olive Oil and Flax Seed Oil
Q3 – I’ve recently sustained an injury to my right ankle and would like to know the best things I can do to help recover from it as soon as possible.
A3 – The most obvious response to this question is; It depends. If there’s actual structural damage then surgery may be required before any rehab, but if we assume it’s a fairly standard joint injury then there are a few things we can suggest:
- Rest. Don’t put intense strain through the joint and avoid anything that will inflame it more. The more you can let your body get on with the healing process the better.
- Support your body. The more you can support your system as a whole by getting enough sleep and eating quality, nutritious food, the more your body will be able to focus on healing you up.
- Stay mobile. Although you should avoid intense activity through the joint the more you can keep it mobile the better. Taking the joint through very controlled movements in as big a range as possible will stop scar tissue being laid down in a haphazard way and leave you with less rehab to do when the injury is gone. Stretching and massaging the muscles around the injury will also help you heal in the most effective way possible.
- Support the joint if you need to do anything that may cause further damage. If you still need to travel around for work etc then some strapping around the ankle will help prevent more inflammation. When you’re done and back in a more controlled environment remove the strapping so that you get better feedback from the injury about how it’s feeling.
- Additional Help. Seeing a professional such as a physio, chiropractor, personal trainer or massage therapist may help speed up your recovery and reduce the risk of compensation injuries occurring in the future.