Where did all the time go?!
However there is still time to make some of your goals or hit a new PR.
Is there a particular movement or exercise that you have trouble with? Alternatively is there one that you would really love to get that bit better at?
Here is how you do this by getting far more efficient at what you are doing. Practise!
Ok there is a bit more too it than that. And the way to achieve let's say 10 more press ups or 5 more pull ups before the end of the year is to get your nervous system on your side.
So, the gains in performance will not rely on increasing your physical size or structure, but on each movement becoming far more optimally performed by your body, still resulting in more strength and repetitions.
High quality practise is the order of the day, so each time you do it you are fresh, and you stop before tiring and well before failure. Therefore you have less to recover from and can enjoy practising more often, and this is going to be essential.
1. Pick your exercise or movement.
This works best for something you have access to at any time. Therefore unless you work in a gym, it's not really worth choosing some fancy machine! Even in that case, you are still likely to be better off without the machine.
I'll use my example - pull ups. I have a bar that i can easily put up at home. I have used this system to improve them before, but i've been stuck at 19 for quite a while and i'd love to get to 20.
2. Pick a number.
You want to know how many you can currently do, and how many it takes to become hard work. Then you want to choose a number that you can comfortably do multiple times throughout the day
If 19 has been my max, i know 15 starts to get hard. To avoid fatigue i probably don't need to do more than 10 or 12.
3. Commit to your daily sets.
I'm going to suggest you perform around 6 - 8 sets through out the day, and do this 4 - 5 days per week.
4. Stay Fresh!
As i mentioned, you want to avoid feeling fatigue or going anywhere near failure if you are going to do this movement as often and as regularly as this. If it starts to feel too much or you are sore, you know to back off for a day or 2.
If the number of reps or number of sets starts to feel too easy then increase one of them.
Finally make sure you set a date to test your results.
I'd love to hear of any of you using this approach and your results with it - i'll let you know mine!
Cheers,
Steve
www.everydayathletes.co.uk
http://sussexpersonaltrainer.blogspot.com
Thursday, December 13, 2007
Friday, November 30, 2007
Soup Squats!
I don't know if i should be revealing such advanced techniques as the soup squat!
I'll take the risk - here we go....
Here is how it all happened, try them yourself if you need to.
Tuesday is one of my scheduled workout days, but this week had been very busy. It was getting later and later in the day, and thoughts of not getting a session done were starting to creep in.
I also had to get some dinner ready and time was starting to get tight for this also. What to do?
I usually talk a lot about focus and really giving yout time to your training session, but today i would have to break that rule to get anything done.
Soup was on the menu, so after my warm up i loaded up the bar for my first set of squats. Before i did the squats i had some onions to chop and get frying. Then it was back to the barbell for my first set.
Just time to rinse some lentils and chop some carrots, then increase the weight and set number two.
Add water, bouillon, herbs, - more weight and set number three.
Give everything a stir and add garlic, - same weight for set four.
As the soup cooked i found the time for some upper body work also.
Add bread and another source of protein to the meal if desired.
All in all, i quite enjoyed the mental breather from focussing on something else and then getting back to work. I fitted in my training and i'm sure the soup tasted better for it.
Fit your training into your life - no excuses!
*Warning* If you are training at the gym rather than at home this may not work out too well! Also i cannot be held responsible for burned food - set your timer and check regularly.
I'll take the risk - here we go....
Here is how it all happened, try them yourself if you need to.
Tuesday is one of my scheduled workout days, but this week had been very busy. It was getting later and later in the day, and thoughts of not getting a session done were starting to creep in.
I also had to get some dinner ready and time was starting to get tight for this also. What to do?
I usually talk a lot about focus and really giving yout time to your training session, but today i would have to break that rule to get anything done.
Soup was on the menu, so after my warm up i loaded up the bar for my first set of squats. Before i did the squats i had some onions to chop and get frying. Then it was back to the barbell for my first set.
Just time to rinse some lentils and chop some carrots, then increase the weight and set number two.
Add water, bouillon, herbs, - more weight and set number three.
Give everything a stir and add garlic, - same weight for set four.
As the soup cooked i found the time for some upper body work also.
Add bread and another source of protein to the meal if desired.
All in all, i quite enjoyed the mental breather from focussing on something else and then getting back to work. I fitted in my training and i'm sure the soup tasted better for it.
Fit your training into your life - no excuses!
*Warning* If you are training at the gym rather than at home this may not work out too well! Also i cannot be held responsible for burned food - set your timer and check regularly.
Sunday, November 25, 2007
Surviving the Festive Season!
Here is an article i wrote a few weeks ago. I hoped it was going to get 'out there' already - i even sent it to the Mid Sussex Times. Anyway here you go.......
‘Season’ really is the word! Just how long does yours go on for – days, weeks or months? It seems to me that once upon a time we celebrated Christmas and New Year over these few days and maybe into the surrounding couple of weeks if really lucky. Then, having enjoyed ourselves we could get back to the usual good diet and exercise routine, right?
For a few years now, the shops have not been the only ones extending the festive season. I have just organised a meal for my clients that is well before the end of November, and I suspect many people will have a good number of such meals and parties still to go.
A full Christmas day of food and drink seems to add up to around 6000 calories. This is going to be around three times the normal daily requirement for most people. Also, over the festive season the average weight gain is estimated to be 5 lbs.
For those of you who value your health and fitness or need to watch your weight, this can be a bit of a nightmare. Party season for some people resembles a practise month for some kind of yo-yo diet, going from massive calorie intake to minimal, over and over again.
There are solutions to ensure you can get ahead of any resolutions you were going to make. Do a little planning and then follow a few simple steps. You want to enjoy yourself after all, not feel limited to carrot sticks and diet lemonade!
Exercise is going to be a great friend during this time. If you currently have something that looks like a weekly routine, do your best to stick to this. If your exercise sessions are going to be a bit limited, make the most of the ones that do get done by working harder. A higher intensity of effort prolongs the benefits of the exercise (enhancing your metabolism) well beyond just the time spent doing it.
For time efficiency, you could establish a simple workout you can do from home. It could be a jog around the block, bike ride with the family, or a simple circuit of press ups, squats and crunches.
Whatever you choose make sure it is something you can easily do without needing much time – remove the excuses!
So, regular exercise is going to be a big help in balancing the larger calorie intake, but what about the other side of the equation? Snacks are more than likely going to be everywhere. Eat good regular meals so that you will be satisfied and therefore limit any snacking, otherwise those extra calories can soon add up. For main meals, keep filling up on plenty of vegetables and lean protein first. Remember, you are allowed to stop eating once you feel full!
Alcohol will make a massive difference to calorie intake, so try to hold back at least occasionally! Your body will thank you for it.
If you have loads of parties and meals to go to, you could select the most important ones and save yourself for those. Being relatively ‘good’ for most days in exchange for ‘no rules’ on the days you want to go for it, will avoid you feeling like you are denying yourself anything.
I see the results of these kinds of choices most clearly in my group fitness classes every New Year. Some people come crawling back having disappeared for a few weeks, and others come bouncing back full of energy having kept active over the same period.
So to re-cap, keep up the exercise first and foremost – do something. If you are stuck for specifics seek the advice of a local fitness professional, or have a look online for ideas. With food and alcohol, try to allow yourself a small number of ‘blow out’ days and aim for moderation the rest of the time.
Keeping on top of this for a few weeks could make a difference well into the New Year. You might even avoid needing to make any drastic resolutions!
Steve Cork is a fitness professional and personal trainer based in Sussex. For more information see www.everydayathletes.co.uk
‘Season’ really is the word! Just how long does yours go on for – days, weeks or months? It seems to me that once upon a time we celebrated Christmas and New Year over these few days and maybe into the surrounding couple of weeks if really lucky. Then, having enjoyed ourselves we could get back to the usual good diet and exercise routine, right?
For a few years now, the shops have not been the only ones extending the festive season. I have just organised a meal for my clients that is well before the end of November, and I suspect many people will have a good number of such meals and parties still to go.
A full Christmas day of food and drink seems to add up to around 6000 calories. This is going to be around three times the normal daily requirement for most people. Also, over the festive season the average weight gain is estimated to be 5 lbs.
For those of you who value your health and fitness or need to watch your weight, this can be a bit of a nightmare. Party season for some people resembles a practise month for some kind of yo-yo diet, going from massive calorie intake to minimal, over and over again.
There are solutions to ensure you can get ahead of any resolutions you were going to make. Do a little planning and then follow a few simple steps. You want to enjoy yourself after all, not feel limited to carrot sticks and diet lemonade!
Exercise is going to be a great friend during this time. If you currently have something that looks like a weekly routine, do your best to stick to this. If your exercise sessions are going to be a bit limited, make the most of the ones that do get done by working harder. A higher intensity of effort prolongs the benefits of the exercise (enhancing your metabolism) well beyond just the time spent doing it.
For time efficiency, you could establish a simple workout you can do from home. It could be a jog around the block, bike ride with the family, or a simple circuit of press ups, squats and crunches.
Whatever you choose make sure it is something you can easily do without needing much time – remove the excuses!
So, regular exercise is going to be a big help in balancing the larger calorie intake, but what about the other side of the equation? Snacks are more than likely going to be everywhere. Eat good regular meals so that you will be satisfied and therefore limit any snacking, otherwise those extra calories can soon add up. For main meals, keep filling up on plenty of vegetables and lean protein first. Remember, you are allowed to stop eating once you feel full!
Alcohol will make a massive difference to calorie intake, so try to hold back at least occasionally! Your body will thank you for it.
If you have loads of parties and meals to go to, you could select the most important ones and save yourself for those. Being relatively ‘good’ for most days in exchange for ‘no rules’ on the days you want to go for it, will avoid you feeling like you are denying yourself anything.
I see the results of these kinds of choices most clearly in my group fitness classes every New Year. Some people come crawling back having disappeared for a few weeks, and others come bouncing back full of energy having kept active over the same period.
So to re-cap, keep up the exercise first and foremost – do something. If you are stuck for specifics seek the advice of a local fitness professional, or have a look online for ideas. With food and alcohol, try to allow yourself a small number of ‘blow out’ days and aim for moderation the rest of the time.
Keeping on top of this for a few weeks could make a difference well into the New Year. You might even avoid needing to make any drastic resolutions!
Steve Cork is a fitness professional and personal trainer based in Sussex. For more information see www.everydayathletes.co.uk
Tuesday, November 20, 2007
Evidence for Organic Food
For a long time i have eaten organic whenever possible. Here is some recent info on this subject.
It's Official: Organic Really is Better.
The debate of whether organic food is healthier than conventionally grown food may be over, according to results from a $25-million studyinto organic food - the largest of its kind to date.
The four-year, European-Union-funded study found that:
- Organic fruit and vegetables contain up to 40 percent moreantioxidants
- Organic produce had higher levels of beneficial minerals likeiron and zinc
- Milk from organic herds contained up to 90 percent more antioxidants
The researchers obtained their results after growing fruit andvegetables, and raising cattle, on adjacent organic and non-organicsites. They say that eating organic foods can even help to increase the nutrient intake of people who don't eat the recommended five servings of fruits and vegetables a day.
The UK's Food Standards Agency, which has formerly said that there isno difference between organic and conventional foods, is reviewing theresearch findings.
http://www.timesonline.co.uk/tol/news/uk/health/article2753446.ece
It's Official: Organic Really is Better.
The debate of whether organic food is healthier than conventionally grown food may be over, according to results from a $25-million studyinto organic food - the largest of its kind to date.
The four-year, European-Union-funded study found that:
- Organic fruit and vegetables contain up to 40 percent moreantioxidants
- Organic produce had higher levels of beneficial minerals likeiron and zinc
- Milk from organic herds contained up to 90 percent more antioxidants
The researchers obtained their results after growing fruit andvegetables, and raising cattle, on adjacent organic and non-organicsites. They say that eating organic foods can even help to increase the nutrient intake of people who don't eat the recommended five servings of fruits and vegetables a day.
The UK's Food Standards Agency, which has formerly said that there isno difference between organic and conventional foods, is reviewing theresearch findings.
http://www.timesonline.co.uk/tol/news/uk/health/article2753446.ece
Friday, November 16, 2007
Hello, welcome, first post from me!
I've got to start somewhere, somehow, so, here is a recent article that was recently added to my website - www.everydayathletes.co.uk
How to train as an Everyday Athlete!
Step 1 for maximum results is to train with some purpose in mind. Give yourself some goals to shoot for and you will find that this can make a great difference to your training experience. Ideally write these down and clearly visualise achieving such goals on a regular basis.
This will help you to evaluate your training and tailor it to your needs, rather than just doing any activity for the sake of it.
Step 2 is to make sure you keep track of your progress. This is as simple as noting your training efforts and numbers in a diary and goes hand in hand with having goals and purpose. If this seems like extra work – it is! But not much and it soon becomes a habit. This can make the difference in really getting somewhere and just messing around.
Step 3 Establish at least a basic level of supportive nutrition to fuel your efforts and enhance your recovery. Eat plenty of fresh, unprocessed and preferably organic food. Get regular protein throughout the day along with enough complex or low GI carbs to support your energy needs.
Step 4 Training a wide variety of fitness attributes will give you a good base of general fitness. Approach training by thinking of movements and not individual muscles – movements are what your body knows! Think of someone running, jumping, throwing, lifting a weight off the ground, pulling or pushing something. Not a lot of isolation going on there, so apply this to your training and realise a more effective, efficient and functional workout.
Step 5 Avoid the trap of only doing one thing over and over. Aerobic junkies are far too common, as are guys who only seem to train chest and biceps! To this end, aim for some strength training, interval training, and aerobic training. You can spice this up a bit by using fun and challenging tools like sandbags, kettlebells, and by getting outdoors when possible. There are plenty of beautiful places in and around Sussex to inspire your efforts!
Step 6 Consistency rules! There is no way around this for long term progress. Showing up, putting in the work, and making small improvements is your best bet. Make training a positive habit, it’s no good stopping and starting over and over again if you want results.
Step 7 Play games, play sports and do things for the fun of it. Enjoy a regular sense of physical play and challenge and you might just find it keeps you feeling younger!
Stay positive and optimistic about training and life. It can make the difference to both! We all experience set backs and even the occasional injury, but it is how we deal with it that matters.
There you have it – some keys to being an everyday athlete!
If you find any or all posts or tips resonate with you, please don't just leave them on the page. Take them for yourself apply them and then come back and post your experiences.
Cheers,
Steve.
How to train as an Everyday Athlete!
Step 1 for maximum results is to train with some purpose in mind. Give yourself some goals to shoot for and you will find that this can make a great difference to your training experience. Ideally write these down and clearly visualise achieving such goals on a regular basis.
This will help you to evaluate your training and tailor it to your needs, rather than just doing any activity for the sake of it.
Step 2 is to make sure you keep track of your progress. This is as simple as noting your training efforts and numbers in a diary and goes hand in hand with having goals and purpose. If this seems like extra work – it is! But not much and it soon becomes a habit. This can make the difference in really getting somewhere and just messing around.
Step 3 Establish at least a basic level of supportive nutrition to fuel your efforts and enhance your recovery. Eat plenty of fresh, unprocessed and preferably organic food. Get regular protein throughout the day along with enough complex or low GI carbs to support your energy needs.
Step 4 Training a wide variety of fitness attributes will give you a good base of general fitness. Approach training by thinking of movements and not individual muscles – movements are what your body knows! Think of someone running, jumping, throwing, lifting a weight off the ground, pulling or pushing something. Not a lot of isolation going on there, so apply this to your training and realise a more effective, efficient and functional workout.
Step 5 Avoid the trap of only doing one thing over and over. Aerobic junkies are far too common, as are guys who only seem to train chest and biceps! To this end, aim for some strength training, interval training, and aerobic training. You can spice this up a bit by using fun and challenging tools like sandbags, kettlebells, and by getting outdoors when possible. There are plenty of beautiful places in and around Sussex to inspire your efforts!
Step 6 Consistency rules! There is no way around this for long term progress. Showing up, putting in the work, and making small improvements is your best bet. Make training a positive habit, it’s no good stopping and starting over and over again if you want results.
Step 7 Play games, play sports and do things for the fun of it. Enjoy a regular sense of physical play and challenge and you might just find it keeps you feeling younger!
Stay positive and optimistic about training and life. It can make the difference to both! We all experience set backs and even the occasional injury, but it is how we deal with it that matters.
There you have it – some keys to being an everyday athlete!
If you find any or all posts or tips resonate with you, please don't just leave them on the page. Take them for yourself apply them and then come back and post your experiences.
Cheers,
Steve.
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