Posted on

Wednesday, 20th May

Your next workout is your most important session when it comes to making sure your improvements come thick and fast. If you aren’t training a minimum of 3 times a week, you are unlikely to be improving as well as you could be.

Missing workouts is the single biggest factor in you never realising your potential.

If you miss a week, then it will take you 1-2 weeks to get back to normal.

Miss a month and you will find it very hard just to get back into training again.

Consistency will always be your best friend.

100% of the time, the individuals you see with before and after photos that are impressive are always the ones who never miss a session, always workout hard to the best of their ability, and are totally committed to taking that next step forward all the time.

Your next workout should be one of fresh opportunity, fresh optimism, and a realisation that you will have even more endurance and strength to push yourself that little bit more next time.

Big changes in your body are the results of many, many workouts where you gave that little bit more each time.

When you change your body, you change your mind very much for the better too. You think better and more clearly, you become stronger and you become much more positive.

Looking forward to workouts and fresh improvements every week is entirely possible. Showing up regularly is your most important step every time, even if at times you don’t even feel like it after a tough day.

Keep making it happen and see the progress continuing!!

Twitt
Posted on

Wednesday, 29th April

Once you first start training, usually you will start improving and you begin the process of getting used to exercising and eating healthy.

Then you start to develop some momentum, and your body starts changing for the better and you start to feel a whole lot better too.

There is no real reason why you shouldn’t continue to improve either, but some things in life come up from time to time and some of you will get distracted and take some time off.

Here’s some research for you-for EVERY week you take off from training, it will take you ONE TO TWO weeks to get back to where you WERE. These studies were done on pro athletes, so these are used to training!

So not only will it take you a while to get you back into it, that great feeling of exercising and eating right that you have developed will take a while to feel again too.

The key here is not to take the breaks if you can help it.

Even 30 minutes of exercise will be beneficial instead of skipping it altogether, make that ten minutes even-just moving more helps!!

Many of you go through stressful times, that’s life, but exercising will help with those stress levels, keep your levels of wellbeing high and stop you going through the pain of getting back into it again!!!

The tough times will become good times again, just stick with your programme and make it work at all times for you.

Keri

Twitt
Posted on

Monday, 27th April

Great question today about which ONE exercise is best for core?

The best answer I always give to that question is that there isn’t just one exercise, it’s EVERYTHING IN YOUR PROGRAMME that will give you your best and strongest core.

We do everything for a reason, and all we do is aimed at getting your waist down, your hips down but not only that. You need to be much stronger with your core too because it’s the central source of power for your body, and where all your strength comes from too.

You work hard on your weights and your core is a prime mover on every exercise. As you lift more, your core gets stronger.

You put a lot of exercises in on the TRX, vipr, Bulgarian bag and your core takes a pounding. All of those movements require so much strength and power.

Your medicine ball work requires you to be a certain level on core strength before you even attempt it. Steadily increasing your tolerance to medicine ball exercise is critical for your overall development.

Think of the tyres outside, the sledgehammer, the prowler-all are massive power movements that hit your things, hamstrings, hips, stomach, back-all that are vital in making up your core.

When you run, when you sprint through our ladders, cones, hurdles etc, your core is on fire.

The workouts we do on the grass are absolutely massive for core as most of you will know, getting to work deeper into your muscles than ever before.

So the bottom line is that EVERYTHING works for you and a stronger core will make you look, perform and feel at your very best, so keep hitting it from all angles!!

Twitt
Posted on

Monday, 24th November

32 days until Christmas and many of the general public will have stopped exercising and eating healthy until 2 weeks AFTER Christmas too.

Can you really afford those extra 32 days plus another 14 on top to get even more unhealthy? Forget about being unhealthy for a moment, wouldn’t it be much better just to FEEL better, to breathe well, not get out of breath even doing the most simple of tasks? Wouldn’t it feel better to have a lot more energy in your life-all the time?

All of you must remember that awful feeling of your first workout two weeks after Christmas, the tight chest, the breathlessness, the inability to move without pain the morning after, the gloom of January and the prospect of “trying” to get fit again.

Then the “groundhog day” feeling comes of reaching the end of January and giving up again.

Most people’s exercise commitment lasts until January 28th according to recent studies, despite the fact that they may have signed up to a 12-18 month contract with a gym that doesn’t care if they show up or not.

The next 32 days are an opportunity to change all of that, because at the moment you must feel relatively okay, the Christmas parties haven’t hit yet and you are probably living your “normal” lifestyle without the excesses of Christmas usually bring.

Most of our members train throughout the year, even when it’s dark at 4pm, even when it rains and its freezing, even when it would be easier to go home and sit on the settee all night, even when maybe their work colleagues say they should give it a rest for the winter, even when they are asked “why do you even do it”?!!!

Of course we have many, many individuals trying to look better all the time, but the overriding factor I find all the time, especially at this time of year, is the desire to FEEL better in all ways.

To have the energy to function in everyday life, and usually out-perform is a very powerful reason in itself.

The “added benefits” of losing body fat, being stronger and moving without pain, having more endurance, having much better balance, not having to hide under a big baggy winter jumper all the time, all will happen, but if you focus on just having a good end to the year right now by moving more and watching what you eat more, then you’re going to FEEL much better and start next year with a real spring in your step that you may have never had before!

Twitt
Posted on

Friday, 27th June

If you are start off in school in year 1 and you start learning basics, then it’s a natural progression to move on to new stuff pretty much year in year out, and often from week to week even, all of which are stepping stones to your development.

If you use this analogy in relation to exercise, then it should work the same way but often in practice it never does. Most gyms are not accountable to their members, because most people’s experience of gyms is being shown around the gym in broad terms, given a sheet of paper they give to everyone, and then forgotten about and left to their own devices once the direct debit is signed.

How many people do you know when they begin to exercise keep on doing the same old thing at the same level of intensity (or lack of!). It’s heartbreaking when you see this going on for long periods of time, and these individuals never progressing the way they should.

Proper exercise technique can take a lot of time, not only to show it but make sure good form continues to happen.

It’s human nature to go back to old ways, and when you exercise going back to old ways can mean sloppy form and potential injury, and definitely no progress.

It’s also human nature to find the easiest way of doing things.

Going through the motions in gyms is what most people do. Picking the more difficult movements, which require a high amount of energy just to do them are unfortunately what most individuals avoid, leading to mediocre results and a lack of general fitness. You commit to spend time in the gym, so why not make it as productive as possible?

Your programme needs to change regularly if you really want to seriously change the way you look and perform regularly, you need a few different types of workouts that will challenge your body to adapt, and you need to totally get out of your comfort zone, because your body requires a different stimulus all the time to keep on progressing.

See your training as a constant progression, and not just training and getting through it for the sake of it. It makes the difference between being a constant success story or just drifting through your programme without any kind of meaningful results to show for it.

Twitt