RISE Optimise

In this episode we sit down with physiotherapist and competitive runner Maisie Kilner to discuss all things running! Spring is a common time of year for many people to get into running and sign up to events. It’s also common to see many running-related injuries during this time as well. So as a runner or someone looking to get into running, how do we reduce our risk of a running injury?? What common faults do we need to be mindful of? Is there such thing as ‘perfect’ running technique? We answer all these questions and more so your equipped with the knowledge you need to get the most out of your running! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me

In this episode Shenae and Dr Char are discussing the importance of technique when it comes to your training - a very popular talking point in the gym and online, with many videos showcasing so called ’good’ and ‘bad’ technique. So how important is our technique? Are we increasing our risk of injury if we have ‘poor’ technique? What is ‘good’ technique? Should our technique always be ‘perfect’? We cover all these questions and more, sharing what the science has to say on this highly debatable topic so you know what to prioritise when it comes to your training! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me

In this episode we sit down with Dr. Charlotte Connell (BSc. Exercise Science Hons., PhD Exercise Sciences, Research Fellow) to discuss the oh-so-hot-right-now supplements - BCAAs & collagen. If you’re on social media then I’m sure you’ve seen your favourite fitness influencer promoting BCAAs and collagen. There are many claims that come with these 2 supplements - more energy, faster recovery, better skin, stronger nails.. but what does the science say? We cover both these products in great detail - what they are, what they claim to do, what the science says, and what we personally think.  You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me

In this episode Shenae and Dr Char are talking all about recovery modalities and sharing what the science has to say!Do foam rollers really break up adhesions? Does stretching reduce muscle soreness? Do ice baths aid recovery? We cover all these questions and more, including the reason for ‘recovery’ in the first place- what it is that we are trying to achieve through using certain modalities, and some of the mechanisms that are responsible for these occurrences. From there we delve into common recovery tools such as the foam roller, massage gun, ice baths, hyperbaric oxygen chambers, compression garments, and how these modalities are marketed to work and if the science actually supports those claims. Based on the science, we both share what recovery strategies we utilise, and what we believe to be best practice if you want to maximise your training adaptations whilst reducing your chances of burnout. You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me

References: 

1. McAnulty SR, Owens JT, McAnulty LS, Nieman DC, Morrow JD, Dumke CL, et al. Ibuprofen use during extreme exercise: Effects on oxidative stress and PGE2. Med Sci Sports Exerc. 2007 Jul;39(7):1075–9. 

2. Nieman DC, Henson DA, Dumke CL, Oley K, McAnulty SR, Davis JM, et al. Ibuprofen use, endotoxemia, inflammation, and plasma cytokines during ultramarathon competition. Brain Behav Immun. 2006 Nov 1;20(6):578–84. 

3. Carvalho C, Caetano JM, Cunha L, Rebouta P, Kaptchuk TJ, Kirsch I. Open-label placebo treatment in chronic low back pain: a randomized controlled trial. Pain [Internet]. 2016 Aug 10 [cited 2022 May 17];157(12):2766. Available from: /pmc/articles/PMC5113234/

4. Carvalho C, Pais M, Cunha L, Rebouta P, Kaptchuk TJ, Kirsch I. Open-label placebo for chronic low back pain: a 5-year follow-up. Pain [Internet]. 2021 May 1 [cited 2022 May 17];162(5):1521–7. Available from: https://journals.lww.com/pain/Fulltext/2021/05000/Open_label_placebo_for_chronic_low_back_pain__a.23.aspx

5. Draper SN, Kullman EL, Sparks KE, Little K, Thoman J. Effects of Intermittent Pneumatic Compression on Delayed Onset Muscle Soreness (DOMS) in Long Distance Runners. Int J Exerc Sci [Internet]. 2020 [cited 2022 May 18];13(2):75. Available from: /pmc/articles/PMC7039487/

6. Meeusen R, Duclos M, Foster C, Fry A, Gleeson M, Nieman D, et al. Prevention, diagnosis and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science (ECSS) and the American College of Sports Medicine (ACSM). http://dx.doi.org/101080/174613912012730061 [Internet]. 2012 Jan [cited 2022 May 18];13(1):1–24. Available from: https://www.tandfonline.com/doi/abs/10.1080/17461391.2012.730061

7. Mah CD, Mah KE, Kezirian EJ, Dement WC. The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Sleep [Internet]. 2011 Jul 1 [cited 2022 May

8. Walker MP, Brakefield T, Morgan A, Hobson JA, Stickgold R. Practice with Sleep Makes Perfect: Sleep-Dependent Motor Skill Learning. Neuron. 2002 Jul 3;35(1):205–11. 9. Brown F, Gissane C, Howatson G, van Someren K, Pedlar C, Hill J. Compression Garments and Recovery from Exercise: A Meta-Analysis. Sport Med [Internet]. 2017 Nov 1 [cited 2022 May 18];47(11):2245–67. Available from: https://link.springer.com/article/10.1007/s40279-017-0728-910. Costello JT, Algar LA, Donnelly AE. Effects of whole-body cryotherapy (−110 °C) on proprioception and indices of muscle damage. Scand J Med Sci Sports [Internet]. 2012 Apr 1 [cited 2022 May 18];22(2):190–8. Available from: https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2011.01292.x

In this short episode we sit down with nutritionist and public health practitioner Amanda Brien to discuss how to eat well to promote heart health. Amanda drops some shocking facts on the prevalence of heart disease here in NZ, which are common across most of the Western world. We discuss the common risk factors that are associated with heart disease and the 3 key things we should be most mindful of when it comes to reducing our risk through what we eat.  You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me

In this episode Shenae and Dr Char literally and figuratively swap seats to discuss functional training, mobility and posture, and whether the science lives up to the hype. Functional training is quite the buzz word in the fitness space so we cover what forms of exercise actually classify as ‘functional’ and how it compares to other types of training. We then discuss the difference between mobility and flexibility, and how these should be implemented into training, and whether they play a role in injury risk or pain development. We round out the conversation discussing posture - what it is, if it’s worth working on, and if there is truly such thing as the ‘perfect’ posture.   We cover a lot of content in this discussion in the hope that you are left with a better understanding on how to structure your training and what’s essential to get the most out of your workout! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me

In this short episode we sit down with nutritionist and public health practitioner Amanda Brien to discuss ways you can save money when it comes to your groceries that don’t compromise your nutrition.  This is a very relevant discussion given the current worldwide increase in all food prices. Amanda shares 5 great tips that are easy to implement, effective, and definitely will save you money next time you’re at the check out! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me

In this episode we sit down with mental health occupational therapist and suicide prevention worker Ben Te Maro to discuss the importance of belonging and how to find it. What does the science say around having a sense of belonging? How do we benefit from this? And most importantly how do we cultivate it? Well, Ben answers all these questions and more, enhancing your self-awareness and understanding, so you can optimise your mental health and wellbeing! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me

In this episode we sit down with Dr. Charlotte Connell (BSc. Exercise Science Hons., PhD Exercise Sciences, Research Fellow) to discuss the super popular supplements - creatine & beta-alanine. Often we hear secondhand from fellow gym-goers that creatine & beta-alanine are one of the most beneficial supplements for performance, but what exactly does the science say? And how do we reap these benefits? Are there any risks or potential side effects? We answer all these questions and more, including how these supplements work, and how they differ from other supplements in regards to their usage and dosage, so you can make an informed choice when it comes to what you put in your body! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me  References: 1.  Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med [Internet]. 2018 Apr 1;52(7):439 LP – 455. Available from: http://bjsm.bmj.com/content/52/7/439.abstract2.  Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sport Nutr 2017 141 [Internet]. 2017 Jun 13 [cited 2022 Mar 23];14(1):1–18. Available from: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z3.  Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sport Nutr 2021 181 [Internet]. 2021 Feb 8 [cited 2022 Mar 22];18(1):1–17. Available from: https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w4.  Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr [Internet]. 2015 Jul 15 [cited 2022 Mar 23];12(1):1–14. Available from: https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0090-y5.  Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sport Nutr 2014 111 [Internet]. 2014 May 12 [cited 2021 Sep 13];11(1):1–20. Available from: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

In this episode we sit down with Dr. Charlotte Connell (BSc. Exercise Science Hons., PhD Exercise Sciences, Research Fellow) to discuss the hot topic of training post Covid-19 infection! Omicron is definitely making it’s way around, especially for those of us in NZ, so we got Dr Char to dive into the literature to find out what the current recommendations are for training with Covid and post-Covid so you can make an informed decision on what to do! If I’m asymptomatic, can I keep exercising? Even if my symptoms are mild, should I stop training? When can I start exercising again? We answer all these questions and more so you’re equipped with the knowledge to do what’s best for your body and its immune system! You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me  References: 1.  Malm C. Exercise immunology: The current state of man and mouse. Sport Med [Internet]. 2004 Sep 4 [cited 2022 Mar 9];34(9):555–66. Available from: https://link.springer.com/article/10.2165/00007256-200434090-000012.  Nieman DC. Current perspective on exercise immunology. Curr Sports Med Rep [Internet]. 2003 Mar 26 [cited 2022 Mar 9];2(5):239–42. Available from: https://link.springer.com/article/10.1007/s11932-003-0053-y3.  Simpson RJ, Campbell JP, Gleeson M, Krüger K, Nieman DC, Pyne DB, et al. Can exercise affect immune function to increase susceptibility to infection? Exerc Immunol Rev [Internet]. 2020 [cited 2022 Mar 6]; Available from: https://pubmed.ncbi.nlm.nih.gov/32139352/4.  Salman D, Vishnubala D, Le Feuvre P, Beaney T, Korgaonkar J, Majeed A, et al. Returning to physical activity after covid-19. BMJ [Internet]. 2021 Jan 8 [cited 2022 Mar 7];372. Available from: https://www.bmj.com/content/372/bmj.m47215.  Moulson N, Petek BJ, Drezner JA, Harmon KG, Kliethermes SA, Patel MR, et al. SARS-CoV-2 Cardiac Involvement in Young Competitive Athletes. Circulation [Internet]. 2021 Jul 27 [cited 2022 Mar 9];144:256–66. Available from: https://www.ahajournals.org/doi/abs/10.1161/CIRCULATIONAHA.121.0548246.  Martinez MW, Tucker AM, Bloom OJ, Green G, Difiori JP, Solomon G, et al. Prevalence of Inflammatory Heart Disease Among Professional Athletes With Prior COVID-19 Infection Who Received Systematic Return-to-Play Cardiac Screening. JAMA Cardiol [Internet]. 2021 Jul 1 [cited 2022 Mar 9];6(7):745–52. Available from: https://jamanetwork.com/journals/jamacardiology/fullarticle/27773087.  McKinney J, Connelly KA, Dorian P, Fournier A, Goodman JM, Grubic N, et al. COVID-19–Myocarditis and Return to Play: Reflections and Recommendations From a Canadian Working Group. Can J Cardiol. 2021 Aug 1;37(8):1165–74.  8.  Lollgen H, Bachl N, Papadopoulou T, Shafik A, Holloway G, Vonbank K, et al. Infographic. Clinical recommendations for return to play during the COVID-19 pandemic. Br J Sports Med [Internet]. 2021 Mar 1 [cited 2022 Mar 7];55(6):344–5. Available from: https://bjsm.bmj.com/content/55/6/3449.  Henwood TR, Taaffe DR. Detraining and retraining in older adults following long-term muscle power or muscle strength specific training. J Gerontol A Biol Sci Med Sci [Internet]. 2008 [cited 2022 Mar 10];63(7):751–8. Available from: https://pubmed.ncbi.nlm.nih.gov/18693231/10.  Blocquiaux S, Gorski T, Van Roie E, Ramaekers M, Van Thienen R, Nielens H, et al. The effect of resistance training, detraining and retraining on muscle strength and power, myofibre size, satellite cells and myonuclei in older men. Exp Gerontol [Internet]. 2020 May 1 [cited 2022 Mar 10];133. Available from: https://pubmed.ncbi.nlm.nih.gov/32017951/