iNform Health blogs
WE HELP INFORM YOU THROUGH THESE ARTICLES
Welcome to our library of iNform Health and Fitness Solutions articles. We hope you find them helpful and we encourage you to share them among your friends and your social media friends, so we can all help people become more “informed” about their health and fitness from an evidence base.
Finding Your Root Cause of PCOS
So you’ve been diagnosed with Polycystic Ovary Syndrome (PCOS). You might be sitting there wondering where to go from here? You FINALLY have an explanation for why you’ve been experiencing all those symptoms; hooray! This is good news (even if it doesn’t feel like it)...
How Routine Can Manage Change
So, I’ve finally accepted what psychological researchers are calling the current state of affairs as grief. My routine is methodical. Dealing with change and uncertainty like many is difficult. My life is based on alarms, timers and proclivities. For the last week or...
Physical And Mental Health First Aid Kit
The following draws upon personal experience that I hope can resonate with one during uncertainty and adversity. You’ll know the premise behind good hygiene and social distancing. Paradoxically, the premise behind your physical and mental health during uncertainty and...
Take Control of Your PCOS! How Exercise Can Help
PCOS can make you feel like you’re going insane! Some days are good, some are bad, and then there’s the days you just feel plain awful. It seems like nobody understands how you feel or what you’re going through, heck sometimes you don’t understand what’s going...
Are Crunches Bad For Your Back?
Ah, the age old question: are crunches bad for your back? I firmly believe there is no such thing as a 'bad' exercise. While some exercises may not be a good fit for someone (at a particular moment in time), that doesn't make them bad. In fact, an exercise that...
A client’s perspective on the Whoop health coach!
Hi, I’m Glenn, one of iNform’s clients and a new Whoop user. I'd love to give you a client's perspective on the Whoop health coach! By day I’m a desk jockey leading a small team within a big company. I drink way too much coffee, spend too much time in meetings, snack...
Should I Exercise With An Injury?
Should I exercise with an injury? In this article we answer this age old question and provide some practical tips that you can implement immediately. Training is going well. You are getting in the gym a few times per week, the weights are going up, and you are feeling...
The 7 Best Upper Body Exercises (Or, My Favorite Upper Body Exercises)
In this article I outlined what I think are the best 7 upper body exercises on the planet. Seriously, give them a go and watch the gains come rolling in! Only last week I wrote an article outlining my 7 favorite lower body exercises. So I figured I might as well do...
The 7 Best Lower Body Exercises (AKA My Favorite Lower Body Exercises)
In this article I outline what I believe to the 7 best lower body exercises on the planet. Seriously, they are that good -- so get them in your program. When I first stepped foot into the gym, I did very little lower body strength work. In fact, I did none. I was...
You have started running? 3 Tips to avoid stopping.
Did you know that if you start running, there is a 30% chance that within 6 months you will stop. That sucks. But evidence from studies such as this one from Fokkema et al (where I pulled that number from) can help people like me understand why, so I can share it with...
A week with Whoop: The advantage of a 24/7 health coach
You'd think as an Exercise Physiologist with 17 years experience I wouldn't need a health coach. In fact I thought I had a pretty good handle on my health. As Max wrote about his experience in a previous blog, we’ve had the opportunity to use a Whoop band. So we...
Can food affect heart rate? Hidden signals to help you track your health
Now most of us know that our heart rate changes in times of stress. We feel it racing when there’s an impending deadline at work. It’s also well known that regular exercise lowers our resting heart and reduces our risk of many chronic diseases. But did you know that...
My exercise coach – Knowing how hard I should exercise.
Do you find it difficult knowing how hard to exercise? The reasons could be many, but one comment I hear time and time again from our clients as they start their journey back to exercise is: I want to get back to it, but I want to make sure it's safe. I want to be...
My new recovery coach. Finding the right balance.
If you are like me, you need to be told NOT to exercise, instead of TO exercise. Do you feel guilty, or perhaps even grumpy if you haven't exercised in a couple of days? are you the one who on a holiday needs to exercise first thing in the morning so you can "tick...
Do I Need To Deadlift From the Floor? Tips for Perfect Deadlift Technique.
The deadlift is one hell of an exercise -- but does that mean you should deadlift from the floor? Lets find out. In my opinion, the deadlift is one of the best exercises on the planet. I mean, when it comes to whole body strength, it is king: It works every single...
Australians aged 70+ living their best lives
iNform has many client’s aged 70+ who train regularly to help them get the most out of life. From having incredible travel experiences, to completing running or cycling events to maintaining independent living, we are privileged to help our clients achieve all of this and more.
High-Intensity Circuit Training: The FAST-FOOD of Fitness
High-intensity circuit training is evidenced based and increasingly popular. But should you give it a go?
Should I Workout When I’m Sick?
Should I workout when I'm sick? You would be amazed how often I hear this question. At least once a week I will get a message from a client who are feeling a little under the weather. Saying that they are unsure if they should come in and train, or not. And -- like...
Free Weights VS Machines: Lets Decide Once and For All
The debate that has raged for centuries, free weights VS machines. Only one can leave this battle alive (or can they?), so lets find out who wins! I don't know if you spend much of your time listening to people debate about fitness on the internet, but I do. Sad, I...
Know Your Role. Play Your Role. Laura Hodges Stance On Performance In Parenthood.
Laura Hodges has pretty much done it all in Women's basketball, through unheralded returns from injury to World Championships. So it seems an appropriate career challenge for her to consider returning to play less than a year after giving birth for the first time! I...
Why Bench Pressing Hurts Your Shoulders (And What You Can Do To Fix It)
If you have ever wondered why bench pressing hurts your shoulders, then look no further. We have put together the perfect fix! Ah, the bench press. What can only be described as one the of the most popular exercises on the planet. Because, you know, who doesn't want a...
Outlifting Osteoporosis: Is Weight Training Good for Your Bones?
Is weight training good for your bones? Yes, it certainly is -- if you implement it optimally of course. So find out how you can! Over the last couple of weeks I have written a couple of articles describing how and why weight training is good for your joints (check...
Unplug to Connect and Recharge
Our constantly connected existence can make us feel time is accelerating away from us. And despite this ‘connection’ we can also feel alone. It doesn’t have to be this way.
Is Squatting Bad For Your Knees?
Is squatting bad for your knees? Research would respond with a big fat NO -- In fact, squatting may even be very good for your knees... There are a few common suggestions that seem to come up in the health industry repeatedly. You know the ones I am talking about,...
Load Management: Not Exclusive To High End Training
Load Management Load management principles are used daily in high-end strength and conditioning/sports settings and are critically important in measuring relative injury risk and determining optimal load. However, the concept of load management may not be...
Strength Training to Improve Balance: What You Need to Know
Did you know that getting older doesn't have to mean losing your balance? In fact, you can actually use strength training to improve balance! When I was a little kid, I couldn't think of anything worse than getting older. In fact, it kind of terrified me. While I...
Should Kids Lift Weights? The Ultimate Guide
Should kids lift weights? Given that it can improve health, boost function, and stave off injury, YES. Although It needs to be done properly, of course. I first started lifting weights when I was 16. My footy coach told me that I needed to get a bit 'stronger...
Safely Initiating a Training Program For The Young Athlete
Strength and conditioning is a vital aspect for all young athletes performance and development. There are often many questions asked when referring to a young athletes training regime, "when should they initiate a supervised strength and conditioning program?", "Is it...
Redefining the CORE: it’s more than just your abs!
What is the core? 'The Core' is essentially a collective term to refer to the primary muscles at your centre. These muscles collectively bring stability to the spine and support movement of the limbs. The core makes up nearly half the body, and includes...
Weight Training and Joint Health: What You Need to Know
Weight training and joint health. Find out everything you need to know about lifting weights to improve the health of your joints! When I first stepped foot into a gym, I spent a lot of time watching other people (not like that, you creep). I was genuinely interested...
Physical Activity and Aging
In my previous blog I discussed incidental physical activity and all the interrogatives that one needed to know. This blog is going to further discuss physical activity. In particular, it will look at a consensus on physical activity and aging (Copenhagen...
5 Yoga Poses to Reduce Back Pain
Do you sometimes feel tight or stuck in particular parts of your body? Perhaps from being in a certain posture for too long? I have five gentle yoga postures for you (and they're even based on scientific research). What a pain in the... back! In a world where we spend...
How Long Do I NEED to Work Out For? The Perfect Short Workout.
Have you ever wondered how long you need to work out for to get results? Well, the good news for you is that its not all that long. Enter the perfect short workout Hi, my name is Hunter, and I am a recovering meathead. For the longest time, I trained in the gym 5-6...
The Big Rocks of Diet: Eating For Health
Eating for health doesn't have to be complex. In fact, all it takes is a couple of very simple steps, and then sticking to them 90% of the time. Over the last few weeks I have seen a large number of 'Instagram exercise professionals' (read: people who have a lot of...
5 Things You Should Know About Yoga
About Yoga Yoga is an ancient and complex practice, rooted in Indian philosophy, that originated several thousand years ago. Yoga began as a spiritual practice, as a way of reaching enlightenment, but in Western culture it has become popular as a way of promoting...
12 Surprising Benefits of Strength Training
You know that lifting weights has some benefits, but do you actually know what they are? Find out the 12 most surprising benefits of strength training! When people talk about the health effects of exercise, most of the time they mean aerobic activity. You know,...
Are you scared of the gym? Are you sure?
Have you always been scared of the gym? You walk up to the door of the fitness centre and can feel your heart rate increasing already, your breathing is getting faster. You grab the door handle and notice your hands are a bit sweaty and a little shaky too. Your...
Make The Most of Your Incidental Physical Activity
Who would have thought that an anxiety-provoking sprint after the bus could illicit, and even add to your physical activity? Some neat new research into Incidental Physical Activity has eluded some unsuspecting findings that I will elaborate on in this blog. First and...
HIIT Your Way to Health
Everybody on the planet knows full well that exercise is damn good for them. But for some reason, they consistently fail to do enough of it. Now don't get me wrong - I certainly appreciate that life can get in the way. Things get busy, time becomes limited, and...
Running is NOT bad for your knees
There is no shortage of people who want to discourage you from running. "It's bad for your knees!" they knowingly proclaim. Worryingly, some of these people are Medical and Health Professionals. Aren't we supposed to be encouraging Australians to be more active? So...
How Hard Should I Work Out? The Key To Sustainable Results.
How hard should I work out? There is a common misconception within the health industry that to see results, you need to go balls to the wall every single session. That a sign of muscle soreness is the sign of a good workout. That being on your haunches and vomiting...
New year new me? Why your resolutions failed (and what you can do about It)
Did you know that 99.9% of all new years resolutions fail within the first 9 days? OK, so I made that up. I don't know the exact statistic, and I really couldn't be bothered trawling through the ABS website trying to find it, but I don't doubt that this number is too...
Three Reasons Why You Should Exercise With An Expert.
It would be rhetorical to say: that your body is special. And you would only want the best to be guiding you through your health and well-being safely. And yet, one can still be suggestible- picking up dodgy anecdotal tips from ‘that guy’ on the lat-pull-down machine....
Fitness Loss Over The Christmas Break: What You Should Know About Detraining
The holiday season is fast approaching, organized sports are coming to a halt, work is winding up and many of us are embarking upon holidays. The Christmas break is a time where we are often given the opportunity to reconnect with friends and family while having a...
Diet Damage Control: Stop the Christmas Blowout
With Christmas around the corner, we are entering a period of overwhelming enjoyment. Days off work, weekends that are filled with staff shows and family functions, and of course lunches and dinners with friends. How good is it? But, as always, there is a small...
When Will You Decide to Become Health Focused?
When will you decide to become health focused? Its a bit of an interesting question, and one I have found myself thinking about quite a lot of late. Which funnily enough, all started with a podcast. I was always somewhat resistant to the rising popularity of podcasts....
Train Smarter Not Harder: Evidence to Support the iNform Way
I can certainly appreciate that the words 'train smarter not harder' do indeed come across a little gimmicky - but that certainly doesn't make them any less appropriate. For those of you who are aware of the iNform way, you would understand the premium we place on...
Strength Training for Injury Reduction in Athletes: The Evidence
The British Journal of Sports Medicine recently published a review of the evidence for Strength Training as a strategy to reduce injuries in Athletes- and the results are impressive! For those that tend to just read the first few lines of an article, take this away....
Exercise and ADT: 6 ways to reduce the side effects in prostate cancer
Have you heard about how exercise and ADT should go together like sausages and bread? Research has shown exercise can help to reduce side effects of this treatment (without influencing the effectiveness of the drug). Prostate cancer, unfortunately, needs male...
Injury Risk Factors for Elite Junior Tennis Players: What you need to know
Recently the Journal of Sports Sciences published a Systematic Review detailing the factors associated with injury in Elite Junior Tennis players. It is important that coaches and parents of such athletes are aware of the findings (Oosterhoof et al, 2018). Risk...
Everything You Need to Know About Intermittent Fasting
What is intermittent fasting? Each and every week there seems to be a shiny new health and fitness trend. You know what I’m talking about? That brand new exercise, amazing new way of eating, or incredible new superfood? Yep, the one that is going to boost health and...
My 5 Favourite Types of Running (and where I do them in South Australia)
Running can take lots of different forms. Here is a list of my 5 favourite ways to run and where I like to do them around South Australia.
Get Fit for Travel
We all love to head away on holidays. My idea of a holiday may be quite different to someone else’s idea of a perfect getaway. Where some people like to unwind and relax on a European river cruise sipping Champagne and reading a good book, others may prefer a tropical...
22 benefits of an iNform session
What makes YOU exercise? (Other than your trainer) We all know that exercise is good for us. Some of us exercise for particular reasons and to get certain benefits over others. Whilst some of us exercise with goals in mind like running a half marathon or just being...
3 Best Core Exercises You Can Do at Home
Our list of the 3 best core exercises offer the perfect way to keep your spine health and your abdominal muscles strong and functioning well - no matter where you are! Those of you who have had some previous ‘iNform experience’ would be fully aware that we tend to...
Do you have a balanced exercise-diet?
To get the best results from the time you invest into exercise, you need challenge the ten domains of fitness. This is how you can do it.
5 Simple Tips to Help With Sustained Weight Loss
The weather starts to improve, the days start to get longer, the shorts start to come out, and the knowledge that summer is just around the corner starts to hit. Happy days. Until you realize that you planned on doing a little more work in the gym before beach season…...
iNform’s ‘No Snowflake Policy’ – a response to a new Western cultural phenomenon.
I'm going to do something that I would never otherwise willingly do, and that is to plagiarize someone else's work. But the article written by Josh Glancy in this weekend's The Weekend Australian's Inquirer is too good and on point to not make you aware of it. Josh's...
Exercise and Depression: 5 Tips to Move Your Mood!
It's natural and normal to feel depressed at times, particularly and especially when, life throws you a curve ball. Whether it's the ending of a relationship, a death in the family, the loss of a job, or even just adjusting to different circumstances. Depression is a...
5 Keys to Good Heart Health
Cardiovascular risk factors are well known to increase one’s risk of a stroke, and or vascular dementia. There is a lot one can do to prevent cardiovascular disease (CVD), stroke and maintain great heart health. I am sure you would like to know the evidence based risk...
Beliefs and Health Outcomes – Are your beliefs holding you back?!
Working with clients on a day to day basis, and of course also having multiple other conversations about health topics with other people, I get the privilege of hearing people's beliefs about health and exercise. Experience over two decades as a health professional...
Exercise and Pregnancy: of CORE-se you should!
I'm writing this blog in light of an article I read recently on Daily Mail.com about exercise and pregnancy. It caught my attention because it was headlining that mothers should wait SIX MONTHS before running or doing strenuous exercise after child birth! Now,...
How does the brain deal with pain?
I often get asked how does the brain deal with pain? The brain is a highly complex organ so lets not think of the brain regions as an entity; more like a highway of networks communicating. To understand how the brain makes pain, I will use the analogy of networks like...
Exercise and chemotherapy: 7 key reasons why they should go hand in hand!
Chemotherapy is prescribed to do a great number of things: to cure, aid other treatments, control the cancer, and help with symptom relief. It is a powerful tool, but as everyone knows, it brings with it a vast array of challenges, both during your cycles and after....
Never too old for play-time – Mountain biking as playtime for adults
The fours lads were ready to ride. Their backpacks were stuffed with water and sugary snacks. Their bikes were good to go. They planned to head off into the distance, but they didn’t know exactly where. What they did know is that they’d end up muddy, sweaty, hungry...
Aerobic fitness is your best health predictor. Should it be the focus of your time investment?
What would you say if I told you that there's a health component that is more important for healthy ageing than the COMBINED effects of smoking, obesity, and diabetes?? Yet, the average GP is unlikely to mention this to you, much less actually test it. Could...
Strength Train Your Blues Away
Can we use Strength Training for depression? Any keen gym goer would have heard of the film "Pumping Iron" - and the subsequent revolution of Bodybuilding. Besides from being built like Hercules and having a positive-B sample, Strength Training has a lot of wonderful...
Exercise was my last resort!
Exercise was my last resort. I’ve heard this statement only a couple of times, but each time it makes my head spin. I have to ask what it is that makes people choose to undergo a surgical procedure, try multiple medications and every alternative therapy under the sun...
Exercise your “blues” away!
Exercise to improve mental health and well-being comes across as rhetorical. And to throw a pun in: it’s a no-brainer! A recent study published in the American Journal of Psychiatry has found exercise can reduce depression globally by as much as 15%! Now,...
Why should I exercise when I just don’t feel like it? Tips to stay motivated to exercise
It can be really hard to be motivated to exercise. Much like most people in today’s society, we throw ourselves into a fast paced world where work, family and life are not always balanced. We are typically overtired, our to-do lists overflow and we tend to still say...
How much fruit should you eat? What the guidelines tell us
Many people don’t eat enough fruit and vegetables, and at a population level we seem to score under par. However, I’ve noticed an interesting seasonal trend with some of my clients over summer. One where if they tend to be prone to metabolic issues like weight gain...
How much fruit should you eat? Looking at the evidence
So we established in Part 1 of this blog that the guidelines suggest that two or more serves is how much fruit we should consume. However, for some of us, it’s really easy to over consume. And this may well be having a negative impact on our health. Now I finished the...
3 Ways to Create the Motivation to Exercise!
Let’s start with hard facts: Physical inactivity is the fourth leading cause of death due to non-communicable disease (heart disease, stroke, diabetes and cancers) worldwide – contributing to over three million preventable deaths annually. Nearly one in three (29.7%)...
Exercise and Anxiety: How exercise can help keep anxiety at bay
Exercise and anxiety have a bit in common. They both cause increased heart rate and breathing. They both make you sweaty. And you can’t seem to think of much else at the time! A little on anxiety… Anxiety is something we all feel, at some point, in some way or...
Gym training for cycling and running: How strength training can boost your performance.
Endurance athletes love long distances. You know exactly what I’m talking about. Most endurance guys (and gals) place a premium on long-distance, steady state exercise. With this in mind, when training to improve distance performance, the most typical method of...
Physical Activity For The Gold
With the Gold Coast Commonwealth Games starting this blog is a timely reminder to endorse the benefits of physical activity. As the Australian public cheer on their favorite athletes from the comfort of her/his living room an oxymoron of sorts is this: People are...
My top 6 green and blue places around Adelaide YOU should explore this weekend!
On the back of recent iNform blogs about the positive effects of spending time in the outdoors amongst our blue and green spaces, I thought it would be great to pass on some of my favourites so that you can explore Adelaide's trails and beaches: Green Places...
A 4-Step process to maintain behaviour change when you don’t feel like it!
Creating sustainable behaviour change is hard. No question about it. But it can be done. If you commit to it. And I'd like to take you through a process you can follow to maintain behaviour change when you don't feel like it! I'd like to share with you an example of...
Exercise and gut health: The benefits may be greater than we think!
What do exercise and a diet high in fibre have in common? We’ve known for some time now that both of these are good for our gut health and decrease our risk of colon cancer. However, it seems as though there may something extra that fibre and exercise have in common,...
Moving Your Body Can Move Your Mood – Evidence Based Blog
Everybody feels stressed at some point. But how do we deal with it? 75% of Australians admit that stress adversely effects their physical health and 64% report an impact on their mental health (APA, 2014). For 86% of us, watching TV or movies is our chosen coping...
Move yourself free of pain – Part 3:
Practical tips to reduce pain Now understanding what pain is and how it protects us is useful, but now I would like to use this information to give some practical tips to reduce pain. In Part 1 of this blog series we learnt that we need pain to survive, to avoid...
Exercise in Green spaces for your Health. Explore and go a little wild!
On the back of Jacinta's recent great blog on developing a Blue Mind by being around water, I want to take you from Blue Spaces to Green Spaces. As much as I love the ocean, the hills is where I find my happy place, and the benefits of exercise in green spaces for...
Exercise in or around water makes you healthier and happier in body and mind!
Blue Mind: A mildly meditative state characterized by calm, peace, unity, and a sense of general happiness and satisfaction with life in the moment. We can all agree that modern life is tough. We experience chronic stress, struggle with constant monkey mind and are...
Do New Year’s Resolutions fail because they don’t have real value?
It's that time of year. Many resolutions have been made, and unfortunately, but not surprisingly, most of them have already been broken. How are yours fairing? One of the key reasons why our resolutions fail is because we haven't given them enough true value. If you...
Determined to make healthy choices? Resist pressures around you!
How is this week going for you? I hope you've had a great Christmas, and that you are excited for the year ahead! For many of us this time of year also presents an interesting struggle, as we start to think about the things we would like to do differently next year,...
Why do I feel so lazy? Our stone age drive for survival
If you’ve followed iNform’s blogs and social media we quite often comment that we are “Made to Move”. However, why do we (I’m talking society as a whole) find it so hard to get out and be active? Why is it so easy to be lazy? Well it seems our drive toward sedentarism...
What’s your plan to survive Christmas?
Warning - challenging content ahead! Please only read on if you are prepared to have a serious conversation with yourself about your health choices over the next month; and if you are willing to not only set up a plan to survive Christmas, but to come out the other...
Hide & seek. Pain may not be hiding where you think it is…
Following on from the great work from my colleague Dr. Nathan Harten's last blog; I will continue educating you on the latest neuroscience on persistent pain. You may have been allluded to our brains wonderful capacity to protect to a ‘perceived’ threat. Perceived you...
Exercises to burn more calories over christmas – resist the momentum against you!!
Are you enjoying the warmer weather we are having in Adelaide? Have you started to attend a few extra barbeques and 'Christmas' parties already?! I certainly feel like the social calendar is getting busier, and so the demand for time is increasing. So I'd like to...
Running and Ultra-Marathon: Is your brain up to the challenge?
Are you mentally tough enough to complete an ultra-marathon? It probably comes as no surprise that evidence is mounting that your mental capacity has a say in your success or failure at such a goal. But the specific cognitive abilities that determine your outcome may...
You Can Run! 3 Easy Tips for a beginner runner!
There is no shortage of people who want to tell you running is bad for you especially if you're a beginner runner. ‘It wrecks your knees!’ they proclaim. I bet you anyone who has said that to you doesn’t run themselves. I do run, and do believe that almost anyone can...
Move yourself free of pain: Part 2
Now in part one of this blog we learnt that pain is a vital part of our survival but sometimes it can persist for longer than we need. So now I'd like to share with you some of the longer term changes that can occur as discovered by pain scientists (Hodges &...
Move yourself free of pain: Part 1
Quite often when we injure or hurt ourselves we tend to go back into our shells and stop our usual activities to prevent pain. This can often mean limiting our movement and exercise, as doing so creates more pain. This is normal and something that shouldn’t be feared....
Fighting the status quo for your health
I'm not surprised you may not have enough time to exercise, or to look after yourself. It is very clear that our society has it's reward system back to front; despite the evident negative outcomes such as lack of energy and stiff bodies. I'd like to take this...
Why strength training is the key to looking and feeling better
With summer just around the corner many of us are starting to think about easing ourselves back into our old exercise routines. Whether it be to lose a couple of kilos, or to ensure we feel just more comfortable spending time at the beach, most are slowly starting to...
How can strength training help your walking?
Walking is easy right? We learn to do it from around the first birthday mark and continue to work on it through our younger years until it becomes an action that we really think very little about. In this time we are building a base level of strength and function....
Moving to make every minute matter
Let’s draw a line in the sand over stress This won’t be easy today’s world is full of constant time pressures and worries. We are continually rushing around, meeting deadlines, feeling guilty about not spending enough time with the family, and burning the candle at...
Do you want to enjoy your retirement?
During one of the group classes last week, I was engaged in a delightful conversation about a client’s 70th birthday. He was shocked he was turning the big seven-zero and when asked why he just responded…“Because I don’t feel it.” Interested, we prodded him...
Movement Revolution: Exercise effect on knee pain
Now as a disclaimer of sorts, I am going to straight out say that the following is purely qualitative & subjective. One is sure The New England Journal of Medicine won't be calling to publish the following... We are born to move! Lets begin, Neuroscientists have...
Is there such thing as perfect technique?
As someone who gets the opportunity to coach people on a daily basis, I work hard to get my clients moving with the best technique possible. Why is technique important in resistance training? Moving with poor or inefficient technique can lead to altered load...
Trepidation: Should we be using more than just medicine to help treat depression?
I attended an insightful evening at SAHMRI on depression. I don’t want to sound all melancholic at the start of this blog. However, quantitatively speaking, Australia is the unhappiest country in the world (per capita). We also have the highest prescription rate/use...
Cancer related fatigue: Does exercise help or hinder?
Have you ever been too tired to walk up your stairs, eat, or even go to the toilet? Welcome to the life of individuals with cancer related fatigue. Fatigue is one of the most common and debilitating side effects of cancer treatments that presents itself before,...
What is your motivation: Should we look inside or out?
What drives our behaviours? Why do we do the things we do? The different reasons for motivation have been long reviewed. One in particular is whether motivation arises from inside (intrinsic) or outside (extrinsic) the individual. Different types of motivation...
Granny arms, big bellies, rotund behinds…. Can we choose where to lose our fat from?
"Give me abdominal exercises to lose fat around my stomach! Can I do triceps exercises to get rid of my granny arms? These are statements or questions I have heard more times than I can count. It is a question steeped in marketing, wishful thinking and a desire for...
Bus stop action: Finding time to exercise
The other day while driving through the hills, I saw something that surprised me… A young guy doing chin ups on the bus shelter, while waiting for the bus! It made me stop and think (well not literally as I was driving!) but continue to ponder for some time; why...
Easily Outraged? Cop this…
We live in the age of the easily-offended. Where our outrage and anger is set on a hair-trigger. Social media has given us a platform to rant and rave. It is the 21st century soap-box. But is it worth it? What is the cost of being so quick to offend and outrage? In...
The big ‘O’ word: Osteoporosis and Exercise
Osteoporosis is a global disease in which the remodelling process (replacement of new bone for the old) results in an excessive loss in bone mass. This issue here is that it leads to an increase in our fracture rate (and severity), musculoskeletal impairment and...
From-0-to-1000km: three training-hacks to fast track your cycling results
So, we have four weeks (eeeek!!) till the Leukaemia Foundation ride from St Kilda, Melbourne to Adelaide. That's 1070kms in effectively 6 days (as we have a recovery day in the middle). Needless to say, some of us are getting a bit nervous about this undertaking! As...
From 0-to-1000km: Mobility for cyclists to keep you riding longer!
Wow, I can't believe its only 4 weeks until we leave for Melbourne to start our 1000km bike ride back to Adelaide for the Leukaemia Foundation's RideasOne! It's been a little while since my last post on the series - sorry! But I promise I've been on the bike! ...
Exercise and cancer: Move it or lose it!
Trying to put cancer into words is beyond difficult. It is more than just a series of statistics; it is a ruthless disease is something that has devastated us all in one-way or another, whether we have personally been affected or we have seen loved ones go through the...
International Women’s Day 2017
Wednesday the 8th of March marks International Women’s Day. A day to recognize all the wonders of the female phenotype that spreads one’s estrogen and oxytocin around the universe! Although I am a lover of the classics of Greek philosophy. Aristotle was all to wrong...
My Training Diary
Entry 1 I’ve been training for the 2018 Paris-Dakar rally for a few months now. I’ve got a fair amount of time to prepare but it’s a bloody gruelling and unforgiving event so I got to prepare properly. My preparation strategy? I’m just smashing out the kms! The event...
Do you use your World Gym?
For many of us I am sure we associate exercise with a certain location or facility such as the gym, netball court, footy oval, usual running or walking loop, or community pool. We develop a relationship in our mind between exercise and the need to go to a particular...
Valentines with a twist!
Happy Valentines day to all the Romeo & Juliet’s out there! Valentines day is the day to make up for the other 364 days of the year…oops, I mean everyday is a day to connect with your monogamous partner right? Well I don’t want to be all up in your face with...
Can AFLW, WBBL and W-League influence women’s health?
I sat glued to my television tonight watching the first ever women’s AFL game. I am in awe! Awe of the strong, fast, resilient women who have worked exceptionally hard behind the scenes to put this spectacle on. Awe in the spectators who have come out in their...
Should you include sit-ups and crunches in your training?
These exercises have been a mainstay of physical conditioning routines for as long as physical conditioning has been around. We all know that one person that starts their day off with a hundred (or other arbitrary number) sit-ups or crunches. We’ve been told for...
Relieving the pressure: How does exercise affect your blood pressure
Before we begin, I just wanted to pop these stats in front of you…. · 34% of Australians (over 18) are have high blood pressure (BP) – that’s about 6 million people · 4.1 million Australians have uncontrolled or untreated hypertension So, let’s answer...
FROM 0-TO-1000KM: The Value of COMMUTING while the TDU is on!
Adelaide is arguably Australia's best city to be a cyclist in, and at the moment, with the Tour Down Under (TDU) in full flight, this is particularly the case! It is so good to see so many cyclists enjoying our beautiful roads, and in particular, the number of...
Neurotrophins: Fertilisers for your brain!
With Christmas come and gone for another year and along with it, the usual side effects of over eating and minimal exercise ie: blunted Leptin (hormones that inhibit hunger) and decreased nerve cell generation. It is time to throw some coal into your brain and plant...
Is ageing just an accumulation of habits? what are you accumulating??
There are so many memes and cliches floating around about ageing, and how we are supposed to feel as we age, and what's normal - about the aches and pains we should just expect because we are getting older. Well let me add one more in there for you, that...
Move Well to Move More to better Health! The genius is in the order!
If I could wave a magic wand, and make exercise feel easy for you; if you knew you were going to feel light, agile, nimble - would you want to do more of it?? 60% of our population (an average figure across many 'western' countries) is inactive... I don't think that...
Don’t run any more? Who do you think you are?
I’ve taken on a lot of clients who have been told by a Health or Medical Practitioner that they should not run ever again. Usually it is due to chronic knee pain with some evidence of structural change- like some cartilage degradation for example. This may not sound...
Don’t run to get fit – Structuring your running week
Did you know that the way that you structure your running week can have a huge impact on the improvements you make, your capacity to avoid injury and maximise enjoyment?! You are probably well aware of the 'periodising' concept, which is understood to be the way...
Don’t Run to get fit – don’t run to lose weight!
Let me start my clarifying that I would never want to discourage anyone from running! Even more so if you are on a journey to improve your health. My whole business and life mission is to help others achieve great health! And this is exactly why I don't think it is a...
Happy Psychology week!
As the nation goes through a messy haze, filled of negativity biases left right at your doorstep or television screen. It feels refreshing to promote psychology week. In between all the Trump & Clinton concoctions, horrific weather and so-forth. Psychology week,...
Need motivation to move? Woof Woof!
Recently, my partner and I embarked on one of life’s biggest events (well in my eyes anyway). We took the leap and became the proud parents to a bouncing baby Border Collie, Lulu. Every time I tell some this (as I shove a million photos of her in front of their face)...
Don’t run to get fit – Get fit to run
Today we start a new blog series, one very close to our heart. We strongly believe that running, and especially running trails, is one of the most beautiful expressions of a body that functions well. And so to get the most out of this beautiful activity, you need to...
From 0-to-1000km: The first wart – pushing too hard
Ok, a true behind the scenes post coming up. I promised that this series was going to be a "warts and all" look at my training journey. So here's the first big wart! I'm sure you'll be able to relate to this... but this morning I really didn't want to get on my bike....
The Apocalyptic Obsession
My generation at the moment seem to have an intriguing interest with the thought of an apocalypse in which zombies take over the world. Whether it be as a result of a nuclear event or a catastrophic disease I have heard numerous conspiracy theories of how and when it...
FROM 0 TO 1000KM ‘RIDE AS ONE’ – MULTIPLE DAY BIKE EVENT PREP: Laying a solid foundation
Too much of a good thing is never good. Well, this also holds true when it comes to training for a specific event. While specificity of training (that is, training specifically for the event one will compete in) is very important, specialising too early, or being too...
When the Grim Reaper comes looking, where will you be?
I was Mountain Biking at Fox Creek in the Adelaide Hills a few weeks ago and had an experience that lead to a thought, which lead to a blog. This blog. The experience: At the bottom of a downhill run, that converges with a few other downhill runs, I intersected...
Steptember: Let’s step on Cerebral Palsy
In the month of September there will be approximately 70,000 Australian participants agreeing to walk, run, swim, cycle the equivalent of 10,000 steps per day for 28 days. The event, ‘Steptember’ which is ran by the Cerebral Palsy Alliance is aiming to raise awareness...
Good luck with your run- don’t forget the fun!
This time of year many Adelaideans are in the final stages of their preparations for their big running goal for the year. The City to Bay is only two and a half weeks away- and The Yurrebilla and Operation Flinders Ultra-Marathons will be following shortly after. If...
From 0 to 1000km ‘Ride as One’ – Multiple Day bike event prep: Choosing the right team
Well, the last few weeks have seen me starting to clock up a few kms on the new steed, and I'm absolutely loving it. Having purchased the right bike, and being fit to it properly has made a huge difference to my enjoyment on it. By the way, do you know what the right...
Are ‘YOU’OK?
One is in awe of all the Facebook love; to promote the awareness of mental health. With all the ‘likes’, sharing and so forth (bless our nucleus accumbens!). The second Thursday of September 2016 marks “Are you OK day?”. One doesn’t need to explain the definition....
Health as a currency of the future – Are you investing wisely?
This thought was inspired during a conversation with a good friend mine, Brendan. He made this 'proud-parent' comment (yes we are always trying to one-up each other!) that went something along the lines of: "well educated kids with a foundation of health will have an...
From 0 to 1000km ‘Ride as One’ – Multiple Day bike event prep: Screening – The right start
Screening is a critical part of our solutions for our clients to set up the right start before beginning their exercise journey. And so my exciting journey from 0km to 1000km in one week would be no different! Establishing the right screening process to address my...
What can the Olympics teach us about ageing well?
The Olympics are arguably the grandest sporting event to take place. 11,551 athletes from 207 different nations competed in 306 events in 28 sports. What we have seen in Rio 2016 is a age diverse group of athletes competing to be the world’s best. The really...
From 0 to 1000km ‘Ride as One’ – Multiple Day bike event prep: The genesis
In eight months I will be riding 1000kms over 7 days, from Melbourne to Adelaide, as part of the Leukemia Foundation's Ride-as-One event, representing the iNform team. Actually, it's closer to 1100kms, but that didn't have the same ring to it for a title! That's an...
The limited and precious commodity
Let’s start with a riddle………. This thing all things devours: Birds, beasts, trees, flowers; Gnaws iron, bites steel; Grinds hard stones to meal; Slays king, ruins town, And beats high mountain down. Anyone who considers themselves a lord of the rings nerd might...
Bones – Do we care for them as much as we should?
This week is Health Bone action week.... So why do we need a week about Bones? 4.7 millions Australians over the age of 50 have Osteoporosis or poor bone health (Osteoporosis Australia, 2014). It is also alarming that the prevalence of bone disease has continued to...
Pain, immunity and your well being!
Picture these two scenarios: 1) You have just been rejected for a date with someone you’ve been very fond off….(sad face) Or, 2) Your last rep of your deadlift; has left you with a stabbing sensation in your lumbar spine… Why have I asked you to think about the two...
City to Bay: Preparation is the key to success
How many times have we heard the saying 'Preparation is the key to success'? Similarly one of my favourites is ‘In failing to prepare we are preparing to fail’. These sayings can be applied leading into any event in our lives from an up and coming job interview, to a...
What does your sleep say about your health?
Sleep Awareness Week is here and what better time to remind us all the importance of a good night’s sleep. Do you consistently get less than six hours sleep? Or, do you frequently wake during the night? If you do, don’t fear, as we have a few practical sleep hygiene...
AM vs. PM: Is it better to exercise in the morning or evening?
Most people generally decide whether to exercise in the morning or evening, or possibly a combination of the two simply due to time availablility or individual preference. Some people swear by the 6am workouts that gets them pumped for the rest of the day, others...
Increased Retirement Age – Will you carry your strength into retirement?
Seeing this image appear on my Facebook feed made me really think about the implications highlighted by the pictured gentleman. There is no question that we need to think about the national (and global!) financial sustainability of an ageing population and associated...
Can we really create sustainable change?
There would be very few people in the western world who would not want to change one aspect of their health. From reducing weight to moving well, we want to change and most importantly, make that change “stick”. Take activity as an example. We roughly know the drill;...
People watching: do you have enough strength??
I love people watching. My 'creative expression' is understanding human movement, and helping others move better so that they can get more from life. This is what I do, every day, and I love it. In fact, this is not a job, but somehow, a part of who I am. As such, I...
Creating change: Do you need to be unhappy before you can make long lasting behavioral change
There is no doubt, we have all tried to change something in our life. Whether it was losing weight, sleeping better, eating healthier or moving more. Did it work? Has it lasted or have you slipped back into old habits? A well-respected lecturer in the area of...
Mastering Gravity (Part 2): How do you improve your balance?
Mastering Gravity: How do you improve your balance? In a previous blog, we discussed how our lack of play and challenge has slowly led to decrements in our balance. Research in the Age and Ageing Journal (2013) has proven that less active lifestyles appear to...
Tasting Australia? Try tasting your lunch first!
I was reading about the upcoming Tasting Australia Festival in the Weekend Australia on Sunday- I must add whilst drinking a 2007 Adelaide Hills Riesling and eating an ashed chevre, also from the Hills. Sundays should be filled with such acts of hedonism. Amidst my...
Pause….for Parkinson’s
Yesterday marked ‘Pause for Parkinson’s’ day. A day to recognize and show loving kindness and compassion to ones who suffer this debilitating neurodegenerative disease. When we think of Parkinson’s disease (PD) , Michael J Fox who sadly was diagnosed in 1991 at the...
Do you master Gravity: Falls prevention through exercise
I don’t think I have enough fingers and toes to count the times I have heard clients utter the phrases, “now I am getting older, my balance is getting worse” and “I am scared of falling so I can’t do the things I used to” It is true, there are age related changes to...
Stressed out? Mindful exercising may be your cure!
I am sure that you will agree that in today’s modern society, we are all constantly physically and mentally stretched to our limits. Stress, anxiety, multi-tasking and non-stop days where we feel like we are on auto-pilot are the norms for most and the only thing that...
Hypermobility: Are you a one trick wonder?
The fringe festival is now in full swing, bringing the weird, wonderful and sometimes unimaginable acts. Perhaps you have seen the ‘Cowboy’ who now holds the world record for sword swallowing after having magnets implanted in his chest, behind the sternum… The human...
Get That Monkey Off Your Back!
It’s 2016, the year of the Fire Monkey in regards to the Chinese Zodiac. People born in the year of the Fire Monkey are characterised as being ambitious and adventurous, but irritable. In Australia, we see the monkey as being cheeky and mischievous. What can we take...
Exercise and Pregnancy: Should you train for Labour?
Would you run in a marathon without preparing and training? It’s a question I ask my pregnant clients. A majority of marathoners wouldn’t dream of it, but generally want to learn more about what they could do to keep fit the best they can during the pregnancy process....
Can a S.M.A.R.T dog learn new tricks?
Picture this... Its January 1st. This year you want to lose weight! In fact you have already started to cut out the cake at lunch, park your car further away from work and have joined the local yoga class. You have been weighing yourself daily and watching the...
High Intensity Interval Training: So why all the hype?
Workout trends come and go, and one of these that is getting a lot of attention is High Intensity Training (HIT). The attention, such as that in television shows like Catalyst and Michael Mosely’s ‘The truth about exercise’ (claiming that 6 minutes of exercise per...
The importance of goal setting!
Life can be chaotic, unpredictable and at times overwhelming. We can often get consumed in our own routines and a little bit lost. The simplest task can seem like sending flowers to the moon. So how do we make a bit of sense out of our own world and make sure we are...
Paleo Diet vs Dietary Guidelines: What are we missing out on?
In our previous blog we looked at the evidence supporting the Paleo diet. While promising, these few studies were very short in duration, had relatively small numbers, and were targeted mainly at people with metabolic conditions. What is still unknown though is the...
Paleo vs Dietary Guidelines: How do paleolithic diets stack up against more standard fare?
In our last iNform Voice blog we explained the main differences between a Paleo diet and our current Australian Guidelines. However, do we know if this way of eating is good for us or is it just another fly-by diet? Is there actually any research to this diet and if...
Man vs. Horse: Two runners, one winner. Who will it be?
Who would win a foot race between a man and a horse? Sorry if you are waiting for a punchline, it is a legitimate question. To answer that, a clarifying question is needed- over what distance? Ok, let’s day Melbourne Cup distance- two miles. The race record for the...
RunStrong- The blog about Black Caviar’s Arse……..
Mark Lindsay, from Eliza Park Stud (where Black Caviar was conceived) was once quoted as saying of the great sprinter “she’s got an arse like a bus”, which he meant as an utmost compliment. Her generous rump was one of the physical gifts she possessed that gave her...
The evolution of Paleo diets: Hunting the roots of this food movement
It seems everyone has an opinion on the Paleo diet. Some herald it as the the saviour to the human race while others warn of its potential dangers. It is a topic that polarises many people, and it certainly has created many misconceptions. But who do we believe? Many...
Where are you getting your information from?
I am generalising here, but usually your phone/tablet/laptop is the first thing you see in the morning and last thing you may see at night. Facebook, twitter, Instagram, reddit… Social media is everywhere (even if you try and ignore it). Through these information...
Life after Military Service: What does it mean for your health?
Transitioning from military service to civilian life can hold many challenges for veterans and health matters can be at the forefront. Life in military service typically involves free medical, dental and health support with many systems in place including compulsory...
Getting the black dog moving: The effects of physical activity on mental health
Did you know over 3 million Australian’s reported having a mental health or behavioral condition. That’s nearly 14% of the country! That’s absolutely staggering considering that figure only includes those currently diagnosed. In reality, if you personally haven’t...
RunStrong- Get rid of ITB pain for good!
ITB. For many runners this acronym may stand for 'Imminent Trouble Brewing', and then may progress to 'Intense Thigh Burning' and then eventually 'I'm Taking a Break!'. If you have heard of the ITB it is probably because it been a source of pain and angst and impeded...
Injury Free Surfing. The Upper Back and Shoulders Part 2: Assessment
In part 1 of this blog we looked at some possible issues surrounding surfing with restrictions in movement through the upper back and shoulders. This blog will take you through some exercises that can get your surfing injury free. Now I will address how you can do a...
Is Technology Giving you a Sore Neck?
Today's business and social world heavily relies on the use of the internet and associated communication gateways and information sharing methods. Along with this, as technology advances at a rapid rate, we are provided with easier and cheaper access to items such as...
Surviving Easter: tips to successfully crossing over from summer to winter health!
I have learned over the last decade+ of being not just a PT, nor just an Exercise Physiologist, but a lifestyle coach, that we are about to enter into a dark time for healthy exercise behaviours. Summer has made it so much easier to establish good food and exercise...
Exercise for the Risk Averse: choose to be active!
We have all heard about that uncle that didn't smoke or drink, and went to bed early, and died of a heart attack while going for his morning run, right??!! Why would we even bother?!! Well, there's some truth to that fear, as your risk of injury and other negative...
The Golfer’s worst companion: Lower Back Pain
Golf is one of the most popular pastimes in Australia, and we see a large number of recreational golfers as clients at iNform. One of the greatest things about this sport is that it allows for a broad range of participants from the very young to the very senior, and...
Have you got a baseline??
I hope I haven't got any musos falsely excited based on the heading... but if I have, then you might as well just tune in (ah, see what I did there...ha...ha...ahhh....ok...I'll get on with it...). As we near the final development and exciting launch of our...
We stand upon the foundations we built…..
Venice is my favorite city that I have traveled to thus far. Admittedly it isn't great for trail running, but its virtues make up for that short-coming. It is a unique place, and its fragility is evident. Every corner you turn there is evidence of ongoing maintenance...
Do you do a pre-season?
This summer, become a better runner! Chances are that if you had a running-goal for this year, you have probably had a crack at it by now. City-to-Bay, Trailblazer, most of the SA Road-Runners club events and the various big-ticket state marathons have now been run...
A Summer of Beautiful Movement
It has been an Australian summer of sport characterised by the consistent thread of the value of quality movement. It was great to see the majestic fluidity of Roger Federer back on centre court at the Australian Open. In his post-match interview after defeating...
You’ve made the wrong New Year’s Resolution
Ok, I’m not going to berate you. I think its pretty normal that by now, the end of January, you have probably not continued with your New Years Resolution. After all, we know that 88% of people are in the same boat! But why does this keep happening year after year?...
Is sitting the new smoking?
We don’t think much about the amount of time we sit on our butts, in fact we’ve geared sitting into pretty much every aspect of our lives. We only need to look at US data to see that TV viewing time and low activity jobs have doubled, and miles spent in a vehicle has...
To Exercise or not, is it worth the risk?
As an Exercise Physiologist I am thinking about the risk of exercise daily. Particularly with clients that may have pre-existing chronic conditions, and my goal is to make it as safe as possible. However, I have to admit, that when I exercise I put no thought into...
Which diet is best for your health?: Part 2
In my last blog I outlined the evidence pointing toward a Mediterranean diet for health and longevity. However we are yet to discuss what foods it mainly consists of. Contrary to what many people believe, it is not high in breads and pastas! While every study is...
Which diet is best for your health and longevity? Part 1
When it comes to diets there are literally hundreds of types to choose from, mostly built around the billion dollar weight loss industry. But what about those of us who just want to eat healthy? What are the key components of a healthy diet that will ensure us a long...
Learn to Run Part 13: Forefoot running and the knee
As a runner, when this pursuit comes up in converstaion with non-runners (or jaded runners for that matter) the question that is usually asked (with just a sprinkling of smugness) is, 'so how are your knees?' My response is along the lines of 'fine thanks, how are...
5 & 2 + 20 = Perfect Health! The missing piece of this equation
It's all about the 5 and 2 diet right now. Oh, and high intensity interval work. I have had plenty of clients rock up to sessions full of excitement that they have found this new, scientifically-proven diet that means they only have to be mindful of what they eat...
Healthy Cells 101
For those who have sat with an iNform Exercise Physiologist to assess or review your Bioelectrical Impedence Analysis (BIA), you may remember scratching your head at a couple of the measurements to do with your cells. Clinically, measurement and prescription on Active...
Melatonin: The Victim Of Technology
Melatonin is a naturally occurring hormone secreted from the Pineal gland in the brain. It's production is triggered by factors within and outside of the body, and it's primary function is to prepare the body for good quality sleep. Internally, production and...
How to lose fat with exercise Part 2
So to burn more fat you need to work at lower intensities in the "fat burning zone" right?? This is probably the number one exercise myth that despite it's lack of evidence never seems to be truly debunked. You still even see on the cardio gym equipment to this day...
Slow the ageing process with a V8 metabolic engine
March is a month of mayhem in Adelaide. With the festival coming and going and the V8's long gone from our streets, I have sensed a great deal of fatigue in those who have tried to keep up with the frenetic pace. It is like we need a tank of that high octane fuel to...
So which diet works best? – Part 2
In my last blog post I outlined the importance of treating our dietary changes as only ONE aspect of the four pillars to our health. These changes should be lifelong behaviours rather than searching for a quick fix. However the scientific evidence of the most...
So which diet works best? – Part 1
I googled "diets" the other day and the first page I came across was a list of diets from Wikipedia. There in front of me was over 100 diets each name more obscure than the next! It's not a wonder that the consumer gets awfully confused about the best way to eat,...
Sleep Deprivation: a road to diabetes
Did you get less than five and a half hours sleep last night? There have been many times where I have, through meeting work deadlines, having a good night out with friends or through the "joys" of parenthood, and I have not given it a second thought. That is until I...
Build a bigger brain through exercise!
Today's Western lifestyle is toxic for our brains. The continual stress of rushing around, meeting deadlines, feeling guilty about not spending enough time with the family and poor sleep habits elevate levels of a hormone called cortisol in our bodies. While this...
‘Green’ vs ‘brown’ carbs. The Omega argument
In our last post we left off with a recommendation to increase vegetable intake as a means of reducing total carbohydrate intake, and to also improve the ratio between 0mega-3s and omega-6s. This is very important as this ratio is totally unbalanced by our common...
The balance between diet and exercise in weight and fat loss
In our last post we made some sense of the main driver of a flat abdomen: leanness. But how do we achieve that elusive goal? Well, the story is a little bit more interesting than we tend to hear. So lets start by covering some basics. We have all heard about the need...
Australia wins Gold as World’s fattest nation! – A critical time for health
I know I'm not alone in my concern for the health of Australians and I'm not the first (by any stretch of the imagination) to report on the seriousness of the issue. However, I believe that right now we are facing a 'critical' period that requires our prioritized...