Unity Gym Podcast

Watch today's livestream episode - and connect with us to get expert coaching, physiotherapy and nutrition advice, plus a whole lot more!! It's FREE to join this inspiring like-minded Facebook group of driven people. We hope to meet you on the inside!

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1. Superhuman Flexibility - DOWNLOAD our FREE Flexibility Blueprint here

2. Superhuman Strength - DOWNLOAD our FREE Strength Blueprint here

3. Superhuman Physique - DOWNLOAD our FREE Nutrition Blueprint here

Start your week off right with Physio Monday! Today we discuss a question that came through on the UMS Movement Mastermind group about how to continue callisthenics training and progress the handstand while still dealing with pain and limitation from scaphoid surgery. Even if you haven't injured your wrists before, there is plenty of great information about how to keep yourself injury-free as you begin training a new skill.

1. Superhuman Flexibility - DOWNLOAD our FREE Flexibility Blueprint here

2. Superhuman Strength - DOWNLOAD our FREE Strength Blueprint here

3. Superhuman Physique - DOWNLOAD our FREE Nutrition Blueprint here

How to guarantee your at-home workouts get better results than everyone else

The caveat to adding complex movements that challenge your coordination is that coordination is a major limiting factor in the development of strength and flexibility!

It’s easy to get carried away with movements that are appealing to the eye. Fitspo Instagram feeds are full of this stuff. The problem is, these types of movements are usually extremely hard to progressively overload and therefore deliver mediocre results.

This is why we recommend adopting an 80/20 rule in your at-home workouts. 80% of your exercises should be simple push/pull, squat/bend, core and cardio. Big, bang for your buck compound exercises that get your whole body moving. Most importantly, that you can progressively overload!

Limit complex drills that challenge your coordination to 20% - I recommend adding the element of plyometrics and animal flow.

Animal flow movements tend to provide a great balance between skill, flexibility and strength. Plyometrics movements provide impact, which has many benefits including important stimulus for bone and passive tissue strength development.

Don’t make the mistake of throwing logic out the window just because you don’t have weights and gym equipment. Remember, simple is always more effective at building strength, flexibility and fitness. If you want to become more athletic, keep it simple and stick to the 80/20 rule!

Doing so will guarantee your at-home workouts get better results than everyone else's. Home Workouts Rapid Implementation Guide

How to make your at-home workouts unbeatable to your friends at fancy gyms

Most people have what we refer to as anatomical structural imbalances due to lifestyle factors and a lack of appropriate exercise. At Unity Gym we follow a proven strength and conditioning assessment model that enables our tribe to work on their weaknesses to build a balanced body.

Herd mentality, social pressure and gym culture play a role in what you do in the gym. People tend to train what their friends want to train—or worse—what their ego wants! Seldom does a beginner get to work on what their body actually needs, exacerbating imbalances in the body.

When training at home you get to choose what you do - You can make your workouts 100% personalised to your needs. In addition to avoiding muscle imbalances, there’s a number of extremely beneficial movements that deliver impressive results that you may feel uncomfortable doing in front of other people. Spinal mobility drills, and animal flow—largely adopted from dance—are a few that we do in the UMS At-Home Workouts to provide an even more rounded workout for our tribe.

When you train at home you get to dictate the terms - This was another reason why our UMS At Home Workouts were so popular. In phase four of the program, after our tribe had developed a good foundation of strength, flexibility and fitness we introduced animal flow to level up our tribe.

When training at home you get to make the rules - Often you can’t do exactly what you want, such as practice handstands and other impressive and rewarding gymnastics skills because you simply aren't allowed too. Lucky for you, you make the rules at home!

How to bring back program periodisation and become your own pro S&C coach

The closure of gyms highlighted a lack of fundamental programming knowledge among personal trainers. Overnight, most coaches went from trainer to entertainer!

I’ve observed that trainers try to overcome their lack of programming skill by throwing exercises into their workouts that do nothing more than challenge your coordination.

Although it’s ok to do so sparingly—there must be clear reasoning—and it should be done progressively. Coordination is a major limiting factor in the development of strength and flexibility! Our Google reviews often describe our UMS At Home Workouts as revolutionary. The best thing about them is that they’re not revolutionary! Just proper strength and conditioning.

We undulate the training between high and low volumes - Meaning one program phase is high volume, followed by low volume. Since there’s an inverse relationship between volume and intensity, when the volumes are high, intensity is low and vice versa.

We update the workouts every 4 weeks to avoid plateaus - In our UMS Online Coaching and in Unity Gym we actually follow a six-week mesocycle. But since we don’t need a testing week we follow a four-week cycle in the UMS At-Home Workouts.

We include a peek and deload week for maximum results - This has become a staple in our regular programming for one simple reason. Because it’s the best way to train!

These programming methods are not super complex. But they work. If you apply these three steps to your at-home training you will see exceptional results!

How to maximise workout efficiency so you stay motivated to crush your goals

The main reasons why our UMS At Home Workouts were so successful - Despite moving from our state of the art gym, we still followed proven strength and conditioning program design principles … including the all-important program split. 

From start to finish, these workouts take 60 minutes - Most importantly, they maximise efficiency, meaning that EVERY single workout develops athletic strength, flexibility and fitness. I guess you could say the secret to our success is two things:

Just copy and past If you’re unsure how to put a program split together - If training five days a week seems extreme—don’t worry—many of our tribe only did three days and still got great results. If that suits you better, just replace Wednesday with a rest day.

How to ensure you don’t hit an at-home training hurdle that sabotages success

Self-sabotage is a common reason people fail to achieve their goals. Irrespective of where you train, you’ll find reasons to skip it unless you set yourself up for success from the beginning.

Time block your exercise - This seems obvious, but time blocking is a proven strategy that was a game-changer for me here at Unity Gym.

Time blocking is a time management method that divides your day into blocks of time. Each block is dedicated to accomplishing a specific task, or group of tasks, and only those specific tasks. With exercise time blocked in advance, you will be less likely to skip it!

Create your fitness strategy - In 2015, Psychology professor Dr. Gail Matthews conducted a study that provides empirical evidence for the effectiveness of goal setting. Importantly, Dr. Matthews' study concentrated on creating an actual strategy for achieving the goals, raising the chances of success by 76%!

At Unity Gym we teach our tribe to make a 12-month goal. Then break it down into six month, three month and 28 day stepping stones. Then focus on daily behaviors that will move you forwards for the next 28 days.

Ignite your motivation - By creating a dedicated workout space that means business you will increase the likelihood you train. Similar to a gym, you want the space to be motivating and functional. Layout any equipment you have such as a yoga matt or weights. Finally, make sure you decorate your space with inspiring pictures and quotes. At Unity Gym we have some of my favorite motivational quotes printed all over the walls for inspiration.

Now you’re ready to get started!

Today we wrap up our series about flexibility training by discussing how stretching is a load on the body just like strength training and therefore, proper programming in consideration of the supercompensation effect, including prescribed deload periods are essential.

P.S. Big news … today we launch The Flexibility Masterclass!

1. Superhuman Flexibility - DOWNLOAD our FREE Flexibility Blueprint here

2. Superhuman Strength - DOWNLOAD our FREE Strength Blueprint here

3. Superhuman Physique - DOWNLOAD our FREE Nutrition Blueprint here

Today we continued our series about flexibility training by discussing why recovery between stretching workouts is essential for progress. We also reveal the important difference between flexibility and mobility training and what you should do on rest days.

1. Superhuman Flexibility - DOWNLOAD our FREE Flexibility Blueprint here

2. Superhuman Strength - DOWNLOAD our FREE Strength Blueprint here

3. Superhuman Physique - DOWNLOAD our FREE Nutrition Blueprint here

Today we continued our series about flexibility training by diving deep into how to stretch if you're injured and also stretchings place in managing cramps or muscle spasms.

1. Superhuman Flexibility - DOWNLOAD our FREE Flexibility Blueprint here

2. Superhuman Strength - DOWNLOAD our FREE Strength Blueprint here

3. Superhuman Physique - DOWNLOAD our FREE Nutrition Blueprint here