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Monday, 20th May

Monday is always a big measurement day for me, and i know i have quite a few lined up today.

For those who regularly go through it, you will know what i am talking about. For those of you who never chart your progress, here’s why you should immediately adopt the process.

First of all, how do you know how you are improving?

Second, even if you feel better and things you think are improving, how do you know how much?

Thirdly, even if you know all of these things, how do you know which exercises have contributed the most, and which exercises have contributed the least, and perhaps you have been wasting your time on some movements, and you could have spent your time much better on a far more efficient programme for yourself?

Chances are if you are not looking at these key indicators, then you are training at a facility that doesn’t care about your progress, doesn’t have the resources or expertise to monitor your progress, and just concentrates on how many direct debits they can get. Your progress IS REALLY NOT on their agenda.

What happens if your blood pressure is high?

What happens if you have palpatations from exercise?

What happens if you have a bad knee from certain movements, but don’t know any other way?

What happens if your body fat levels are at dangerous levels? What’s the best way to solve the problem and get some momentum in our health and fitness plan?

As i said, measurements are part of my training day, and i know all my clients highly value this way of doing things, because it answers a LOT of questions immediately.

Twitt
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Wednesday, 8th May

After a long bank holiday, a big workout on a Tuesday and today, Wednesday is probably the last thing you feel like.

Deep down though, you know you HAVE to hit it hard today, to not only work the weekend out of your system, but to set the right tone for the rest of the week.

Did you notice that if you didn’t train at the weekend, your eating probably took a dip too, in other words you probably ate and drunk things that could be considered “less than healthy”!

The combination of healthy eating AND exercise should never be underestimated, and they both feed off each other.

You can’t really do one of them well without the other, and once you commit to doing both at the same time, then you’re telling your body that you’re are going to be committed to achieving big things with your health again.

So if its feeling like the week has hit Wednesday already in double quick time, then you would be right, and the race is on to get your body and health feeling back to normal.

A good way to do this is to hit as close as you can the numbers that you have been used to in your best workouts.

For example, if you are used to rowing 10 minutes or under over 2500 metres, then this will give you a barometer on how you are performing after a weekend of drinking and eating too much.

If you can run 2 miles in 16 minutes, then you will know that if suddenly you are struggling to break 17 minutes, then you are some way from feeling and performing at your best.

If your body fat is measured 2-3% more than normal at the end of the month, then you will know that you have to change your habits right now, to get back to the heights of where you have been before.

This is why all my training methods have a lot of measuring tools, both in performance and body analysis. Don’t leave anything to chance and keep aiming high through constantly monitoring yourself!

Twitt
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Tuesday, 30th April

The debate about which way is best to exercise, and this time which ENVIRONMENT is best?

There is a year long study going on that is testing people’s responses to exercise both inside and outside.

Many if most people now exercise indoors due to the fact that most gyms involve inside training. This is the traditional way to do things, and most people feel really comfortable in this environment.

That situation all changes when you visit and train in our gym just off burry port railway station.

We still have a lot going on inside the gym, in fact it is the total opposite to most gyms, in fact we concentrate purely on results and things that are going to get you there, with a bit of fun and massive variety in the number of options available.

What i do encourage though is to workout OUTSIDE to. Anyone who passes the gym will have seen a lot of running, speed and agility work, parachutes, harness pulling, tyres, just about everything going on in an OUTSIDE ENVIRONMENT!!!

This i find satisfies everyone and gives everyone the best of both worlds, the maximum amount of variety in their workouts and the greatest chance of success.

So the debate on training outside or inside is not a debate for me! Its BOTH so give yourself every opportunity not only to get great results, but enjoy it more too!

Twitt
Posted on

Thursday, 11th April

Moving on with the hip and back problems, there is plenty for you to do when it comes to staying and becoming more active, which is the long term answer to having good back and hip health.

Most back problems in particular are down to too much weight around the trunk area, so you can see how important eating healthily, keeping your weight under control is and staying active are when it comes to living a pain free life.

Non-weight bearing activities are the key, running for instance is your worst choice available although it can have good weight loss results. The downside risks with running with a bad back are monumental, so this is why I firmly DO NOT recommend running if you have any of these problems.

Walking is kinder on the joints, but as I said yesterday, try and make sure your trainers are never more than 6 months old, and you change them regularly. Also, don’t be tempted to wear your OLD trainers either! If you do, even for silly little things like working in the garden, doing little jobs around the hourse, they WILL cause a problem for your back and hips even on these odd occasions. They need to go straight in the bin!

Swimming can be good, but avoid breaststroke, many good physios recommend you avoid this particular stroke because it works against the body’s natural motion, and can put strain on your back and shoulders, and hips for that matter.

Weight training is recommended with only lighter weights and strict form, using benches for support when possible for your back. This will strengthen your back as long as the exercises are sensible, obviously power moves and big heavy lifts would do more harm than good so please avoid. I would try a whole body programme of around 6-8 exercises for 3 sets of 8 repetitions, this would be done twice a week with a three day gap in between.

You can see that there are many options, and staying active is key but the effort must go in on your food too, or you wont get the results you need to relieve the pain for good.

Twitt
Posted on

Wednesday, 10th April

Leighton makes a good point about hip and back problems, and how to handle it and he is in good company.

It is estimated that around 87% of people in their working lives will experience a back problem that will interfere with their work, often causes absences, and sometimes long prolonged absences.

The problem is often treated with painkillers, and in more extreme cases an operation.

Prevention and managing the problem therefore becomes paramount.

I have talked a lot about back and hip problems in the past, so its time to re-address it once again.

First thing to realize that your back is related to your hips, hamstrings and thighs in certain ways, so if you have a problem with one of these, you are likely to get a problem with your back.

Laying on your back used to be the treatment years ago, but doctors encourage movement now.
First step is changing your trainers, wearing trainers more than 6 months will cause problems, even if you don’t run!

Buy running shoes, even for light walking as most of the scientific research goes into these shoes, and offer tremendous support and are good for 500 miles, or 6 months of normal use. Most back, knee and ankle problems can be traced back to poor footwear. Keep your walking to low durations, for example 20-30 minutes maximum.

Buying a swiss ball or fit ball or whatever you want to call it, you know those big balls you sit on? These will become very valuable to you.

Start by sitting on the ball, and trying to balance yourself.

Then when you feel comfortable with that gently walk forward with baby steps for four steps, then walk back, try this for ten times.

Then go on you back, and place your legs over ball, with your hands by your side and head on the floor (you don’t want to strain your neck). Then roll side to side for 10 as far as you can go WITHOUT PAIN. This is entirely therapeutic and will feel as if you are doing a lot of good, freeing the stiffness in your hips and back at the same time.

Do the ball exercises Monday, Wednesday and Friday, 3 lots of each please.

These are easy steps straight away to make your back feel a lot better and a lot stronger. More tomorrow.

Twitt