Posted on

Friday, 21st February

We concentrate on a bigger variety of training at the gym all the time, and that trend is very likely to continue with new ways of rising you to the highest level you can possibly be all the time.

The one thing you need to concentrate on doing is giving it your best effort, and adjusting to the new demands I put in front of you. I never ask anyone to do something I don’t think they can do, so have trust you are always going very much in the right direction.

If you go through the motions, you are likely to only get mediocre results and not develop in the way you really could.

If you focus on results, and give it your best every time, then the benefits you will get out of your training will be substantial and constantly surprise you in a pleasant way. Your body can respond to anything and this is why constant adjustment to your training programme is vital, and not something you should just think about
now and again.

If you hit outside work twice a week, then ignore it for the next two weeks then you are letting yourself down in terms of the progress you can get. If you finally get used to doing pull ups on the bar and you become good at deadlifts for example, and then you ignore them and only do lat pulldowns for your back instead, your body will notice this and dramatically slow down the results you have suddenly become used to.

The great thing about constantly being aware of the results you are getting is that you become totally aware of your eating too, you know that if you don’t eat well, then there is no way you can keep putting in meaningful efforts on your training, its impossible over the longer term.

Aim high and keep taking on new challenges!

Twitt
Posted on

Thursday, 20th February

Now is the time you should be combining your outside work more with your traditional gym workouts. This is always the best way to get results.

It’s lighter till around 545pm now all of a sudden and we are seeing light at the end of the tunnel literally! The opportunities you can get from this are endless, all you need is a little imagination.

The first time you decide to get out more, its usually the same feeling. You will be out of breath, you will be shocked at the effort required again, and you will feel a lot more out of condition than you thought you were. You will know at that precise moment that you have to something about that horrible feeling, and feeling a lot better whilst doing such workouts become a priority for you.

The good news is that you will get used to it the more you do it.

When you practice anything, you are bound to get used to it and get better at it.

So when I give you difficult choices outside, the ultimate goal is to get you fitter and stronger, get your lung capacity up to respectable levels, and really drive down your body fat levels down to the figures you really want.

These goals are always vital, going through the motions will not get you anywhere and you know it deep down. Getting out of your comfort zone is vital to keep the consistently good results coming in!

Twitt
Posted on

Sunday, 15th February

I get a lot of rehab questions because I have helped a lot of people get back doing what they love doing, when perhaps they thought they could never do it again. Most people know we differentiate ourselves from every gym because we create intensive programmes that always account for any movement/injury/limitations the individual has.

If the person I am training asks me for advice, then I will of course give it. If they say that they cannot do a movement because it hurts, then I tell them definitely don’t do that movement until they can move freely without pain again.

If people ask me if I’m out somewhere in a supermarket for example for advice, they usually will make what they want of the advice, and find what best suits them out of my answer because they are usually looking for me to validate what they already think-they are shocked when I never do that.

Some people will tell me their pain goes away when they warm up, but comes back the next day. I tell them again, if something hurts when you do it, YOU DO NOT DO IT UNTIL THE PAIN GOES AWAY!!

If you are injured, or are having a lot of pain from exercise, then your exercise programme is SERIOUSLY wrong and DAMAGING your health.

You have to distinguish from what is normal and what is dangerous.

You should be in some discomfort at the end of set of weight training for example.

This shows you are advancing and pushing yourself.

You may get a 1-2 days of soreness after a particularly tough session now and again, but it doesn’t need to happen every time!
YOU SHOULD NEVER have prolonged muscle soreness or joint soreness though.

If you cant do an exercise normally, you have reduce your range of motion for example, then you are in trouble already.

The rule I always use is that I want to keep the individuals I train HEALTHY and free from injury, and to move in ways they never thought possible.

Please use common sense and work with someone who is used to doing rehab without hurting you!

Twitt
Posted on

Thursday, 13th February

The subject of “secret eating” is something that most of us have been through over the years, and one which can really hurt and stop your progress in its tracks.

We all know that if we don’t buy rubbish in, then we wont eat it in the house.

The danger comes when we visit the same petrol station on the way home, and they have a treat there that we try once, and we cant stop eating it!

The same weekly visit to a petrol station can end up being a daily visit and not for petrol, just our new found treat.

It doesn’t have to be a petrol station, it can be a bakery, a supermarket, a spar type shop, whatever it is, we all have something we like to have as a treat, but never tell anyone about!!

So when I ask you how you have been eating, its time to admit what may be holding you back, and really make a clean break from it.

The easiest way is to stop going to the shop that sells it, simple as that. It may be awkward at first, but you need to do this UNTIL you get used to being without this treat, or at least cutting it down to once a week?!!

What you will realise is that its probably a high sugar content product, and you’re addicted to that sugar high you get from that treat. It will be a bind for a few days going without it, but within a week or so, you will wonder why you used to enjoy that treat so much.

So for reasons of reducing your body fat and performing better, the secret maybe daily treat has to go right now!

Twitt
Posted on

Wednesday, 12th February

The ability to eat well in social settings is one of the biggest difficulties most people face.

Some people eat the likes of pizza, Indian/Chinese takeways, party food “just to be sociable”, this is what many of you have told me over the years. The same could be the said about the pressure to drink alcohol every single time you go out no matter what.

Absolutely nothing wrong with the occasional treat, it keeps you fresh and you shouldn’t have to feel you are on some kind of “diet”!

To make the change publicly to eating healthily in front of your friends, or at least not making “quite as bad” choices is a difficult path for some of you to follow.

It is though a powerful sign that you are prepared for people to see that you are on this healthy path, that you don’t want to eat the fast food on offer all the time, and usually people I train are pleasantly surprised how positive it goes down with their friends.

Changing your behaviour and associations with food and alcohol is always difficult, and people will have a few comments to say about your new choices in public, but apart from that initial change and surprise, after that others will almost expect you not to eat all the rubbish in future, even if they are piling in themselves!

To get into shape and the physical conditioning you want to really achieve, you have the change your lifestyle for good. There is no other way and everyone I know who has had the best results over the longer term has changed their lifestyle and will never go back to the way they were.

Nothing feels better than being fit and healthy, to being close to your optimum body fat levels, and being capable of regularly improving your performance levels.

Nothing can beat that!

Twitt