Pre-Workout Nutrition

Good nutrition helps give you energy to perform better during exercise, as well as improve recovery and reduce muscle damage after a workout.

BlogLaurent PangSeptember 7, 2020Nutrition, Nutritionish, Emma Conlon, Workout, Food, Exercise, Training, ONI, NZ, Wellington, GymComment

Let's Talk About The Importance Of Routine

Maintaining some kind of routine at this time is key for maintaining structure in our lives and keeping us on track to success.

BlogLaurent PangApril 3, 2020Nutrition, Routine, Sleep, Exercise, Emma Conlon, Coach, Tips, Health, Mental health, Fitness Comments

3 Exercises For Pigeon Flow

For this Pigeon Flow, we are working lengthened ranges of the glutes on the stabilising side and stretching the hip flexors on the lifted side.

VideoLaurent PangJune 30, 2019ONI, Wellington, Gym, Pigeon, Yoga, Exercise, Video, Massage Therapy, Personal Training, Physiotherapy, Rehab, Prehab, InjuryComment

Stretching or Strengthening for Pain?

Almost everyone at some point feels like they have pain in their muscles that needs to be “stretched out", but is that the most effective method for resolving the pain? Some experts say yes and some experts say no.

BlogLaurent PangJune 30, 2019ONI, Gym Wellington, Rehab, Prehab, Pain, Stretching, Strengthening, Exercise, Research, Anatomy, Blog, ArticleComment

3 Exercises For Kettlebell Flow

Coordinating your body’s balance is interesting because it’s not like you are consciously making micro adjustments to your muscle activity to turn on each and every individual muscle involved in keeping you balanced. You simply don’t have the time.

VideoLaurent PangMay 26, 2019ONIONI, Gym Wellington, Exercise, Rehab, Balance, Stability, Muscles, Physiotherapy, Personal Training, Kettlebell, WeightsComment

Valgus Knee [Case Study - Alec]

Sarah is one of our February 2019 case studies. Alec Morrison is working with Sarah to help with her knee valgus issues. The case study ran between 25 February to 1 April 2019.

3 Exercises For Running Speed

Timing is everything. To move with speed doesn’t just require your muscles to contract quickly, but to contract in coordination with each other as well. Kinetic linking is when one movement transfers to the next in order to summate forces.

Team ONI Tries Tricking

It’s not enough being able to deadlift with a stable core. To be fully functional with our bodies we have to push into the boundaries of what we are capable of.

3 Exercises To Improve Posture

Changes to your posture are gradual and will take time. Being diligent and spending a little bit of time everyday improving your muscle imbalances will go a long way for you to hold a better posture.

3 Exercises For Advanced Core Stability

Functional movement involves many planes of movement and multiple joints moving simultaneously throughout. The core must be able to stabilise the spine during these movements in order to transfer forces effectively and to protect you from injury and pain.

VideoLaurent PangApril 7, 2019ONIONI, Gym Wellington, Exercise, Video, Core, Back pain, Stability, Movement, Mobility, Bird Dog, Abs, Physio, Rehab, Prehab, Personal Training, MassageComment

3 Exercises For Sciatica

The most common cause of Sciatica is compression of the sciatic nerve by a herniated disc. The most obvious symptoms for sciatica is pain in the lower back, buttocks, knee, and leg.

VideoLaurent PangMarch 26, 2019ONIONI, Gym Wellington, Rehab, Prehab, Physio, Personal Trainer, Sciatica, Pain, Back Pain, Exercise, Movement, MobilityComment

3 Exercises For Jumping

Even if your sport doesn’t involve jumping specifically, the vertical leap is still used to measure an athletes explosive potential. Maximise your vertical jump by learning and practicing specific components of the movement.

VideoLaurent PangMarch 19, 2019ONIONI, Gym Wellington, Exercise, Plyometric, Explosive, Power, Jump, Vertical, Leap, AthleteComment

Exercises For Advanced Movement (Lower Body)

The physical world is 3 dimensional and so is our movement. It’s not just in sporting situations, but even daily activity like putting on clothes require the use of rotation, flexion/extension, and abduction/adduction of limbs, occurring simultaneously or at least in quick succession.

VideoLaurent PangMarch 10, 2019ONIONI, Gym Wellington, Exercise, Rehab, Prehab, Physio, Massage, Personal Training, Sports, Video, Tips, Mobility, Movement, Move, Flexibility, Pistol Squat, SquatComment

To Move Is To Live

To move is to live. According to biology, movement is a basic characteristic of life. Everything that lives, moves. So why don’t we put more emphasis into how we do it?

Video, BlogLaurent PangMarch 4, 2019ONIONI, Gym Wellington, Movement, Workshop, Mobility, Move, Rehab, Physio, Personal Trainer, Massage, Manual Therapy, ExerciseComment

3 Exercises For Hip Stability

If you find that your knees are falling inwards or that your hips are hiked on one side during exercise (e.g running or squatting), it usually means there is a weakness or lack of coordination in your hips stabilisers, like the gluteal muscles.

VideoLaurent PangMarch 3, 2019ONI, Video, Exercise, Hip, Stability, Massage, Personal Training, Physio, Gluteus Medius, Glutes, Rehab, Prehab, Pain, Knee injury, KneeComment

3 Exercises For Ankle Dorsiflexion

The more dorsiflexion you have, the closer you can get your hips towards your base of support (your foot) in a squat or pistol squat.

VideoLaurent PangFebruary 24, 2019ONIONI, Video, Ankle Mobility, Dorsiflexion, Mobility, Movement, Rehab, Squat, Pistol Squat, Exercise, Physio, Personal Trainer, MassageComment

3 Exercises to Open Your Hips

Your hips don’t lie. When you repeat this seated sedentary pattern for this long, the structures in your hips become weaker and less mobile. Here’s what you can do.