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Thursday, 28th June

We always talk about how to get more out of yourself, and being the best version of yourself is something that most of us are aiming to get to at some stage.

All of this talk is fine, but can be more than a little off-putting for some individuals I have found.

Not everyone wants to be some kind of high-achiever that is focused on giving 200% every time he or she trains. In practice, that is not often possible anyway!

The way I get around this is to give people little and often exercise sessions.

If I told an individual that they had to constantly do a complicated exercise programme, then I know a number of individuals I train would shy away from that and find it very difficult in reality!

The approach to use is to give someone a fairly simple (but still very productive) exercise programme that lasts them around 20-25 minutes maximum.

Then to include no more than 6 exercises in their programme so things never become in any way complicated, or difficult to remember.

Most people have complicated lives as it is, the last thing they need is a headache when going through their workouts.

For example, cleaning your teeth is one of the most simple things you do, pretty straightforward for everyone you would hope.

The result from all that brushing?

Good mouth health and hygiene, your teeth and gums in good shape and when done twice a day, you tend not to have too many painful visits to the dentist!!

The same should be true about your exercise programme, keeping it simple encourages a lot more participation and regular exercise. Get the actual exercises right and your results will become strong.

No need to over-complicate unless you’re training for something very specific. To the average exercise, simplicity is always best!

Twitt
Posted on

Tuesday, 26th June

We talked about the value of using the height/waist relation in measurement terms yesterday.

The value though gets magnified several times when you start making yourself accountable every four weeks.

Every four weeks is certainly enough time to make some good progress with your body, and your health in general.

If you have this four week timeframe permanently ingrained in your mind, then you will always think that little bit more about what you eat and drink.

You will become a little more guilty about missing workouts, and the effect of not exercising regularly.

Let’s face it, most of  us hate going to the doctor or nurse for a variety of reasons, but if we can get in the habit of self-testing, then this will alleviate some of the nervousness and embarrassment factors for sure.

Your monthly measurement can help you change your programme more regularly too.

If you do a measurement and you do not improve in any area, then either your training programme or eating regime needs to change, or more like both!

By making yourself accountable, the change will likely come a lot sooner and you will be on the road to progress that much sooner.

When you measure regular, you also become more enthusiastic. You will perform better and look for more little ways to improve yourself.

You will end up buing new clothes or at least fitting into your best clothes again because your dress size/waist size will come down considerably if you are on the right mix of good exercise form and excellent eating habits.

This is all about being repititive in a GOOD way!

The more your habits are consistent, the better your results full stop!

Keep measuring or get someone to do it for you, you will not look back trust me!!!

Twitt
Posted on

Wednesday, 13th June

Measuring performance could be the missing link to your training programme, and making yourself accountable even more important.

It always amazes me when people want to commit money to getting themsevles in shape, yet accountability in most cases is almost always non-existant!

Measuring once a month is always important, and i have said this a million times.

If you can’t manage that, then once every 2-3 months is surely achievable. How much is a measuring tape after all? Just measure your waist in the same place each month, and you have a reliable figure.

Measure your hips at the widest point each month, and you have your second important figure.

Blood pressure machines are getting much more available now, down to the sheer rise in the amount of people being diagnosed with blood pressure problems. When i buy mine, i tend to pay more  and change them often, to make sure they stay accurate because i’m almost constantly testing people’s heart rate and blood pressure, i consider this vital, and you can get into your own kind of testing is you invested yourself.

A blood pressure machine is something i have used for the last 20 years, and certainly wouldn’t be without it now!!! Its a great indicator of not only current health, but can act as an early warning system against future health worries.

We all avoid going to the doctor when we can, so the self-measurement method is a low profile and low embarrassment method of checking our health. Not only that but checking how we are improving, and this is what this message is all about today, IMPROVEMENT!!

If you waist is getting smaller, then you are improving, same with your hips.

If your resting heart rate is getting lower, it usually means its getting stronger so thats great news.

Your blood pressure not more than 140/90, and not lower than 90/60, as long as its in this range then its all good.

Simple ways to stay healthy and improve!

Twitt
Posted on

Tuesday, 12th June 2012

Nine days off the longest day of the year already, and to most people, we haven’t had much of a summer!

The cooler weather conditions can have their benefits though.

How many times have you NOT trained this time of year due it being too hot?

How many times have you not trained due to things being organised last minute just  because the weather was too nice to train in, and “more important” things like barbecues etc took precedent!

The cooler weather conditions are my ideal training conditions, my heart rate takes longer to get up to higher levels (which is a good thing), i am never in danger of over-heating from it being too hot, therefore my performance is likely to be high, and its quite pleasant when you are exercising and there is a lovely breeze around the place!

The wetter weather like we have been having is far less pleasant, but sometimes theres nothing better than running in the wetter conditions to cool us down. The wetter weather also gives more opportunity for gym workouts, sometimes being the much more pleasant and productive option for many of us. Home workouts again will work big time for you, use the weather to work FOR you instead of against you!!!

If you realise that in the UK, its likely to be wet or cool at least nine months of the year, then everything will be in a proper context and you will be more content with your training conditions!

Personally, i have had a great week of training already, helping people set new highs in their training, i have experienced far less excuses from everyone and everything is being very productive indeed!

Its a tuesday and im already feeling hugely energised so use it to your advantage too!!!!

Twitt
Posted on

Monday, 11th June 2012

Plyometrics are a great way of training, but all depending on your goals.

Plyometrics involve jumping of all kinds, and the spring you have in your muscles and joints is important for health and overall performance.

Children in particular love plyometrics, and will often benefit from jumping exercises in their programme. This will only add to their development and move them on several levels, and allow them to perform in sports far better, increasing their performance significantly!

Then you have individuals who practice plyometrics in their sports training.

Professional athletes in particular become very good with their plyometric training, which produce increases in dynamic performance, ability to jump, become faster, stronger and more resilient to injury.

The problem starts when plyometrics are applied to all sorts of people, no matter if they have issues with their joints, or a bad knee, or a bad back or ankles, or all of these!

I have heard many horror stories with fiftysomethings being made to jump off boxes of different heights, causing massive stress on their back and knees, and ending up needing hospital treatment because of it!

What about jumping up and down with weights in your arms, they can be destructive for your joints if you have a weakness of any kind. Again, i am talking about those with a prior condition or weakness to this type of training.

The bottom line is to be careful with your training, try and avoid high stress to the joints movements, keep it impact free when possible and this will make sure you train for the rest of your life with little or no injury.

Trainers who preach plyometrics for everyone can be dangerous individuals, who can cause significant harm and injury to unsuspecting trainees. A little knowledge in the wrong hands can be highly dangerous!

Twitt