There is no substitute for hard work..think that’s true?
Hard work will only pay off with good nutrition and a solid game plan of action with your own exercise plan that you’ve made, so make a conscious choice of what you eat & drink, and how many days you workout & definitely take days off to help with your recovery… believe me your body needs that rest & recovery.
What was my workout plan like for the past ten days?.... I’ve had just three gym sessions, seriously just three,
Here is what I did on Sunday 27th December 2015
Foam roller 15mins back/ legs
Woodway curve 1Km sprint walk sprint walk ( 4mins 45sec)
Stretch -Glutes hamstrings hip flexors.
Rowing machine 30/ 30 interval x 6 at 300 watts
A1 Deadlift 70kg 2 sets of 15 reps (2 mins rest between sets)
B1 Squat 100kg 3 sets of 12 reps (2 mins rest between sets)
C1 Power clean 45kg 3 sets of 6 reps ( 60 seconds between sets)
D1 Bulgarian bag 17kg "360 around the shoulders swing” 2 sets of 12 reps clockwise & anti clockwise.
*cool down cross trainers easy 3mins
From roller 10 mins lower back /quads.
I've got a few days off work so I'm pacing myself I don't charge into the gym and try to kick the ass out of every weight I see, I'm also looking forward to the next couple of workouts before the end of the year hopefully keeping injury free.
Workout plans can be a bit confusing so another blog on the way to explain the above sequence for those that want to know more of how this structure all works.
"TRAIN, EAT, WORK, SLEEP, REPEAT" AND LIFE GOES ON...
It's good to recharge your mind & body spend time with family ( being mindful of overtraining) put my feet up have a look at what’s happened in the past couple of months in terms of my business, my body and all the hard work I have put in with clients on the gym floor, work I have done online for all you nice folk that read my blogs & watch my videos, weigh up my goals expectations & gives thanks that I have the opportunity to do a job that I love and have a real passion for.
January is fast approaching & it can be a stressful time in the gym for newbies & regular gym goers alike as frustrations can clearly be seen as so many people get lost lost in translation.
You come into the gym raring to go like a Bull who is not going to give two f*cks …but you haven’t been lifting the iron in a long time (or you have, but not really making any real gains) you feel compelled (by the force of the dark Jedi) to just blast it out.
Take a step back and a couple of breaths, think about what you really want to do, how can you get a good game plan of action? think about the journey not just the destination make it a S.M.A.R.T GOAL speak to a couple of personal trainers & I’ll guarantee with just these few tweaks your gym experience will be so much better than going alone.
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‘Now,’ said the professor as the laughter subsided, ‘I want you to recognize that this jar represents your life. The golf balls are the important things—-your family, your children, your health, your friends and your favourite passions—-and if everything else was lost and only they remained, your life would still be full. The pebbles are the other things that matter like your job, your house and your car.. The sand is everything else—-the small stuff.
‘If you put the sand into the jar first,’ he continued, ‘there is no room for the pebbles or the golf balls. The same goes for life.
If you spend all your time and energy on the small stuff you will never have room for the things that are important to you.
Pay attention to the things that are critical to your happiness.
Spend time with your children. Spend time with your parents. Visit with grandparents. Take your spouse out to dinner. Play another 18. There will always be time to clean the house and mow the lawn.
Take care of the golf balls first—-the things that really matter. Set your priorities. The rest is just sand.
One of the students raised her hand and inquired what the Beer represented. The professor smiled and said, ‘I’m glad you asked.’ The Beer just shows you that no matter how full your life may seem, there’s always room for a couple of Beers with a friend.
I always write from the heart, using my own photo's giving my own opinion, keeping it real, have fun, look after yourselves, and remember if you come & see me, keep in mind I'm a Personal trainer not a Jedi knight, I don't perform miracles..though I do try as "the force is strong in this one"...😇
Magnesium is a lesser known bit of sleep-inducing magic. It’s surprising how few people know about the importance of magnesium for good sleep since it is so effective. It works because magnesium has a calming effect on the nervous system, and if you’re deficient in magnesium, which almost everyone is, you’ll have altered brain function and an elevated sympathetic nervous system.
I regularly use Ubermag Plus Px with L-Tryptophan with awesome results, I can honesty say this is a must for anyone working long hours and want to better manage their stress levels.
Research supports taking magnesium for sleep. By adding magnesium to the diets of people who suffered from poor sleep, the participants slept significantly better, and they had a decrease in sympathetic nervous activity, which is an indicator of stress and arousal.
Experts say that if you feel drowsy during the day, even during boring activities, you haven't had enough sleep.
Fitting everything into an already overcrowded day can be like trying to jam a pizza box into a garbage bag. It may fit, but something got to give.
Much of the time, what’s giving is sleep. Instead of sacrificing a good book, a favourite television show, or a few extra minutes of social networking, people have found a way to stretch their days by stealing from their nights.
Tips for better sleep
•Go to bed and wake up at the same time every day — even on the weekends!
•Exercise regularly. Try to finish exercising at least five to six hours before bedtime.
•Don’t eat a lot close to bedtime. Food can give you a burst of energy.
•Avoid bright lights right before bed, including the ones that come from the TV or the computer. Sleep in a dark room. •Darkness tells your body it’s time for sleep.
•Sleep in a slightly cool room. If you can't control the temperature, try using fewer blankets or dressing lightly.
•Follow a bedtime routine. If you do the same things each night before bed, your body will know it’s time for sleep. Take a •warm bath or shower. Or drink a glass of milk.
•Wake up to bright light. Light tells your body it’s time to get up.
•Listen to your body. If you’re feeling tired, go to sleep. If you can’t fall asleep within 20 minutes of going to bed, get up and do something else until you feel sleepy.
•Avoid caffeine. That means cutting back on coffee, soda, chocolate, and energy drinks — or at least trying not to have any late in the day.
•Don’t nap for longer than 30 minutes or take naps too close to bedtime.
•Don’t stay up all night studying. Try doing a little each night instead. If you pull an all-nighter, you may be too tired to do well on your test.
•Set aside time to relax for about an hour before bed. Turn off your cell phone and your computer! If your tasks have you worried, write them down to get them off your mind.
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"Holy smoked mackerel on a toasted sesame seed bun not sullied by Homer Simpson ~ It's big Bob no leg Batman!"
Joking aside it's not just chest exercises that will help you increase testosterone.
Why is it important?
Testosterone is a steroid hormone that helps you increase lean muscle mass and bone density – and beyond simply helping you have a nice body, it’s also crucial for good health! Low levels of testosterone, in both men and women, can lead to a number of serious health conditions, including increased risk of depression, low sex drive, obesity, and osteoporosis.
What can I do?
Tip #1: Sprint
In one study, testosterone levels increased significantly for people who performed a series of very short (but intense) 6-second sprints – and testosterone levels remained high even after those people had fully recovered from the sprint workout.
Tip #2: Lift Heavy Stuff!
Full body, heavy exercises like squats, deadlifts, bench presses, and Olympic lifts should ideally be used, at 85-95% of your 1RM (or one repetition maximum). You need to do 2-3 full body weight lifting workouts per week to get good testosterone-boosting results.
Tip #3: Use Long Rest Periods
Scientists have studied the effects of very short rest periods on testosterone and found that longer rest periods of around 120 seconds between sets are better for building testosterone (although you can still build other hormones, such as growth hormone, with shorter rest periods).
Tip #4: Use Your Legs
In another study that investigated the hormonal response to weight training, participants were split into an arm-only training group and a leg-plus-arm training group. Testosterone increases were significantly higher in the group that added lower body training to their upper body training.
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“People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.” A shower has an expiry date.
One Olympic lifting session a month wont make you step on the podium at the Rio Olympics, agreed? many people read a self-improvement book once in a while, and expect permanent results.
The drive needs a daily boost as Zig Ziglar used to say.
So here's the thing, if you want to get to your health and fitness goals and make your effort really impactful and lasting you need a good plan of action, you go and ask most gym users why they want to train with the Olympic (type) lifts and this will probably be your top answer.
"The lifts replicate sporting movement patterns such as jumps and sprints in that they require explosive extension of the ankle, knee and hip (triple extension) together with emphasizing the ability to produce force at rapid velocities".
These type of lifts uses the whole body and the skills can be transferred to most sports and activities with great benefits.
In terms of flexibility; Olympic type lifts are an awesome way of really improving your range of motion & you have so much to learn to try & improve or perfect your technique it's an ongoing fun process which can be measured in so many ways.
Good nutrition is key, so supplementing your diet with Zinc & Magnesium like in the above picture (taken separately in my opinion are a must to add to your daily regime).
I've said this before there are no "Wile E. Coyote" Acme ® quick fixes", but what you will see in no time all is your determination to learn & how much enjoyment you will find on that long road ahead.
Those of you that want a haven't got access to an Olympic lifting platform or prefer a different challenge & your itching for a good chest workout then check out this blog YOU'LL BE GLAD YOU TRIED THIS COMBO IN THE GYM...I wrote a little while back it's an awesome breakdown in the video & gives you a solid foundation & structure to add to your training.
Found this blog helpful? then click the like button, & "comment" with constructive input, you can check out more blogs in the exercise section
How was your lunch today? make sure you eat right, as the relationship we have with food can sometimes sound like this...
"You are the reflection of what you tolerate and mediocrity is the highest form of selfishness. "
I recently started working as a Personal trainer at The Peak health club & Spa in Knightsbride which is situated in the Jumeirah Carlton Tower and is owned by the Jumeirah group.
Those that follow my Facebook page, or weekly blogs know that I’m a foodie, I’m happy to say that I've eaten about five times so far in different restaurants throughout the Hotel, an example via Instagram post is here.
The food and service is amazing, one of my favourite places is the Club room at the Peak health club and Spa, the pictures and video are just a small sample of what is on offer, as the menu changes daily.
It's important to get a good assortment of vegetables & fruit in your diet, the more colour on your plate the better, this will help cut down the acid that is produced in your body from daily stress of the 9-5 job and living in a big city like London.
Not only does exercise improve your body, it helps your mental function, ~"Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity,"
So get off the couch, come down and enjoy a great day out, It's December the season of goodwill is here, so it's an ideal opportunity to treat yourself and a loved one to a fantastic experience, if you want to find out more about daily guess passes or the Spa services you can contact Ben Evans, who is the Membership Sales & Marketing Manager.
Your health, It's interesting in the same way like your financial health, it's a reflection of how you have behaved financially in the past, your health and physique is a direct reflection of the lifestyle choices you have made in the past.
Once the doorbell is rung, you cannot undo that. If the eggs are scrambled, you cannot reverse that, today you have the choice of making the right decision, your agenda reflects you, it's the clarity you have to move forward to get the body you deserve, the last two feet of freedom is all up to you, and that's about what you choose to pick up in your hand & put in your mouth.
Think about foods to put you in a good mood.
Feeling sluggish? slightly off key? Having trouble focusing? Your diet could be at fault. So look to tweak / add or change a few things at a time, nothing drastic & see how you get on for a couple of weeks, keep a food journal & assess how you get on with your daily activities & interactions.
Want more? check out the blogs in the fat loss section for some great ideas.
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