Level 2 Re-Opening Update

Yes, we are re-opening the studio for personal training at level 2!

Here are the details.

BlogLaurent PangMay 11, 2020COVID19, COVID-19, Update, Personal Training, Online TrainingComment

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

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

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.

3 Exercises For Foot Strength

Having stability in the foot means that everything up the chain is set up for stability as well. The feet link your body to the ground and because all of your structures are linked together, any dysfunction at your feet can impact the rest of your body greatly.

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 Hamstring Mobility

Being able to hip hinge means that you can bend from the hips while keeping a neutral spine. This is especially important if you want to engage safely in exercises like a deadlift, which requires a good level of hamstring mobility and strength.

VideoLaurent PangMarch 17, 2019ONIONI, Gym Wellington, Physio, Rehab, Massage, Manual Therapy, Personal Training, Movement, Mobility, Flexibility, Move, HamstringComment

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

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

Ben Means, Upcoming PT of the Year (Finalist)

Join us as we learn about how Ben got into the world of personal training, why he’s so driven about it, and we also answer some of your questions that you asked us on our Instagram!

PodcastLaurent PangNovember 30, 2018ONI, Gym Wellington, Podcast, Ben Means, Laurent Pang, Personal Trainer, Personal TrainingComment

Team ONI Tries Pole

This time we tried Pole with coach Mish (who is an amazing Pole Athlete). The fundamentals of movement and position carry over of course, but the specifics were so interesting to see, analyse, and learn as coaches and movement enthusiasts.

Video, BlogLaurent PangNovember 12, 2018ONI, Movement, Mobility, Pole, Pole Dance, Dance, Michelle Go, Personal Training, Massage Therapy, Physio, Learning, Gym Wellington, Gym, Fitness, Training, EmpowerComment

3 Exercises for Thoracic Mobility

If your thoracic spine (mid-back) is stiff, then compensations can happen in other areas like your lower back or neck. These exercises will help unlock your spine and give you more control over it's movements.