Of all the exercises used in the gym the single cable push is right up the top in our rankings of movements to master. Many people think of this as an exercise to increase strength in the chest and shoulders as it shares the timing of the push-up and bench press exercises. However it is very unique in that it has so many moving parts with multiple joints and muscles all demanding perfect positioning and timing in order to execute the movement effectively. Many of these joints and muscles are also the common weak areas in many people, making it a perfect choice for improving stability, strength, and importantly their movement. This particular exercise is used extensively in our programs for rehabilitation with shoulder and back pain, along with foundation training for older adults wanting to improve quality of movement and strength. But it also is a key component of our training with elite sporting athletes for athletic success as this exercise shares the key attributes needed in running and throwing! This article we are going to explain exactly what this exercise does, how to complete it perfectly, various progressions to use, and most importantly why we rate it so highly. Enjoy.

The past few years has seen a great amount of research relating to the use of unstable balance training, and many of these studies have provided conflicting conclusions as to their effectiveness. The contradictory findings have left many people even more confused and uncertain whether to use this type of training. We have covered an overview on balance training before, but this article we wanted to look more specifically at the use of unstable balance training. Previously balance was just standing on one leg and mainly used for older adults and rehab but with the introduction of equipment like the BOSU and balance boards we have seen an evolution of strength training exercises. But is this training equipment just a gimmick and is it even dangerous as some experts suggest? I am a massive fan of Dr Stuart McGill how does not endorse this type of training but I am also a massive fan of Twist Conditioning that does encourage it. Both experts have training models that prove to work and have research backing up their beliefs so who is right? In my 14 years as a trainer I have found that there is no one way or absolute answer to anything with exercise and health. And when it comes to balance training there are times when it is great and other times when it is detrimental. The key is to know when and who you are using it with and there must be an intelligent approach to how it is applied. The benefits can be astounding however, if used poorly there is definitely a point where the risk outweighs the reward. In this article I will dig deep into everything you need to know about unstable balance training and you can make up your own mind if it is useful to your training or not.

If you were to ask me what is easier to teach someone, how to exercise or how to eat better I will pick the exercise option every time. Most people do not want to eat poorly and we all know it is impossible to achieve great health results if you eat junk food. When people get stuck eating junk food or over eat when they get home from work it is not because they want to do it but because of poor planning and preparation that forced them into a bad decision. This is where cravings will overpower your desire to be good. Modern living with all of the technology to make things easier and faster has made us very lazy when it comes to food preparation. We have become trained to sacrifice our health for convenience and is why we are seeing a steady increase in disease and chronic health problems. In this article we asked trainer Nathan Fejes to explain how he spends time planning his week in advance to ensure he is never sacrificing his health and fitness goals with poor food choices.