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How Muscle Fibre Type Affects Performance 💪

Have you ever said “I’m rubbish at cardio” or “I’m just not strong”? It might not just be practice that is needed — your muscles are built differently.

🧬 The Basics

We all have a mix of two main muscle fibre types:

• Slow-twitch fibres

   These are great for endurance. They don’t get tired quickly, so they’re useful for activities like aerobics, long-distance running or cycling.

• Fast-twitch fibres

   These are built for power and speed. They work quickly but tire fast, making them ideal for sprinting, jumping, or heavy lifting.

Most people have a mix of both — just in different amounts.

⚙️ What This Means for You

• More slow-twitch → better at endurance activities

• More fast-twitch → better at strength and explosive movements

So some people naturally find certain activities easier than others.

🔄 Can You Change It?

You can improve both types with training:

• Endurance training helps muscles last longer, so we can keep going for longer

• Strength/speed training builds power

But your natural balance is mostly down to genetics.

🧩 Simple Takeaway

You’re not “bad” at something — you might just be naturally better suited to a different type of activity.

With the right training, you can improve anything — but your body may have its own strengths 💜 x x x

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Primal Flow: the full flow

As promised the full Primal Flow; I have done 3 repeats, no cues, for when you feel you can simply follow along.

Practise practise practise!!

The Importance of Functional Movement

Our bodies are designed to move in certain natural ways.These are called functional movements, and they show up in everyday life (not just the gym!).

Here’s why the 5 big ones matter 👇

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🟢 Push (e.g. push-ups, dumbbell floor press)

👉 You use this when you:
• Push a door 🚪
• Get up from the floor
• Move objects away

Why it matters:
Builds chest, shoulders, and arms 💪
Helps with everyday strength and prevents shoulder injuries

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🔵 Pull (e.g. rows, bicep curls)

👉 You use this when you:
• Open a heavy door
• Pull something toward you
• Lift bags 🛍️

Why it matters:
Improves posture 🧍‍♂️
Strengthens your back (important if you sit a lot!)

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🟡 Hinge (e.g. deadlifts)

👉 You use this when you:
• Pick something up off the floor 📦
• Bend forward

Why it matters:
Protects your lower back ⚠️
Builds strong glutes & hamstrings (your power muscles)

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🟣 Squat (e.g. bodyweight squat)

👉 You use this when you:
• Sit down & stand up 🪑
• Use the toilet 🚽
• Pick things up

Why it matters:
Keeps legs strong 🦵
Improves mobility and balance

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🟠 Carry (e.g. farmer’s carry , Tidy Up Time 😉)

👉 You use this when you:
• Carry groceries 🛒
• Hold kids 🧒
• Move luggage 🧳

Why it matters:
Builds full-body strength
Improves grip & core stability 🧠

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💡 Why include ALL of them?

Because life isn’t one movement — it’s a mix!

Training these helps you:
• Move better 🏃
• Get stronger 💪
• Avoid injuries 🚑
• Make everyday tasks easier 😌

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🧠 Simple way to remember:

👉 Push, Pull, Hinge, Squat, Carry = Real-life strength

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Primal Flow break down tutorial

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Primal Flow Bullet points of moves:

1. Four point Kneeling - Extend leg one, Extend leg 2
2. Hold plank for count of 4
3. Cheetah Pull slow
4. Cheetah pull, elbows down and roll through
5. Quick 1,2 jump feet in to wide sumo squat
6. Knee taps to floor both sides 
7. Hands to floor, jump to bear
8. Leg through and under R/L
9. Jump to plank, Press, Jump to bear
10. Opposite Arm and leg reach out, out, in, in. And jump to downward press up. Repeat x2
11. Knees to Floor
12. Shiah opposition leg round to tap hand and then reach back into down dog and reach for opposite ankle both sides
13. Bunny Hop to stand x2
14. Leg step through to low lunge - fat to the floor and sky dive. Repeat x2
15. Twist under bottom on floor. Press up to table position, back down, turn into bear, jump to plank, jump to bear and down dog. Repeat each side.
16. Turn to seated - Press with leg elevated to front and tap foot, arms come back over head and out to boat hold. Repeat x2

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Just 10 Minutes of Movement Can Be a Great Way to Start Your Day 🌅

A 10-minute workout might seem small, but it can have an outsized impact on how your entire day unfolds. Here’s why:

⚡ Immediate energy boost

Short bursts of movement increase blood flow and oxygen to your brain and muscles. This wakes you up faster than coffee alone and helps shake off grogginess.

🧠 Mental clarity and focus

Exercise triggers the release of neurotransmitters like dopamine and norepinephrine, which improve attention and alertness. Even a quick session can make it easier to concentrate on work or studies.

😊 Mood improvement

Physical activity stimulates endorphins—your body’s natural “feel-good” chemicals. That quick mood lift can reduce stress and make you more resilient to daily annoyances.

🔁 Builds momentum

Starting your day with a win—even a small one—creates a psychological ripple effect. You’re more likely to make healthier choices afterward (better meals, more movement, improved productivity).

❤️ Supports long-term health

Even brief workouts contribute to cardiovascular health, metabolism, and consistency. It’s not just about intensity—it’s about showing up regularly. ( Please re read 😀)

⏱️ Removes the “no time” barrier

Knowing you only need 10 minutes makes it easier to stay consistent. Consistency beats occasional long workouts when it comes to building habits.

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Bottom line: A 10-minute workout acts like a “system reboot” for your body and mind—boosting energy, sharpening focus, and setting a positive tone that carries through the rest of your day 💜🩷💚

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