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Sep 18

Tom’s takeaway: Depression and anxiety are common in people with pain, and exercise is uniquely helpful to help manage the frustration, fatigue, and changed mood of persistent pain. Don’t wait till you feel better to exercise: exercise will make you feel better. If you exercise and do not feel the reported benefits – try changing […]

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Jul 25

Tom’s Takeaway: “Strength training in kids who have not reached puberty is safe and recommended for assisting lifelong health, exercise and sports performance goals“ I began lifting weights when I was 14 & going through puberty. As a young teenager, I started competing with my high school friends who had begun before me. It was […]

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Nov 16

A primary goal of my blogs is to reduce barriers to consistent exercise and physical activity. A common barrier to exercising regularly is the perception of lack of time during the preferred period of the day. As well, people with a current preference to exercise at a particular time of day (a chronotype) often ask […]

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Aug 21

Muscle weakness and frailty is associated with higher prevalence of fall, immobility and many chronic medical conditions in the older population. Despite muscle weakness effectively being amended by exercise, especially high intensity strength training, it is common to assume that exercise, particularly strength training is less effective and dangerous as you get older. It is […]

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Jul 18

As a tennis player, I used to spend hours stretching weekly as I, my peers and coaches believed it would improve my performance and reduce the risk of injuries. Stretching is commonly used in multiple contexts whether before other exercise or sport in the hope of increasing performance and reducing risk of injury or after […]

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Jun 1

At Ace, clients sometimes ask our opinion on various dietary supplements to assist their exercise goals. Based on the cumulative nutrition evidence, we recommend that if you are to consume any supplements to aid your exercise goals, pick creatine monohydrate, protein power and caffeine. We will address the benefits of these supplements in the future, […]

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May 3

Similarly to ice baths, sauna’s have proven to be a hot topic (pardon the pun) in improving health outcomes. But how much of this is evidence based and how much is supported based on instagram-merit? This blog will unpack the findings of the 2018 study “Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review”  […]

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Jan 16

Sadly this world isn’t fair… rocking up to the gym and doing random exercises without tracking weights, reps or sets and continuing this for months won’t improve your strength and conditioning effectively. Whilst the intention is there, in order to get the most out of your training, it is imperative that exercises are programmed to […]

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Dec 1

Everyone knows that sleep is important but why is it actually? Getting a good night’s sleep will have flow on effects to your alertness, athletic performance, hunger and of course mood the following day. For most, it is the easiest variable to manipulate in order to improve athletic performance and recovery. By having the recommended […]

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Sep 27

At AHP we believe that any movement is good movement, however some types are more beneficial than others. Resistance training has been proven to be one of the most beneficial types of exercise and can be tailored to suit any individual regardless of physical ability and goals. Benefits of Resistance training include: Improved muscular strength: […]

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