Firstly a Happy New Year to you!
New Year can be just another day, exactly the same as any other. I prefer to give it some significance by seeing it as a time for reflection and renewal. How do you approach it?
I don't really liken this to New Year resolutions though - that seems to have a negative association to something that doesn't get done!
I tend to set and re-set goals throughout the year anyway so i'm never that far from having thought about and hopefully acted on this.
New Year is a great time to do it though as we have that whole convenient 12 month block out in front of us. Where do you want to be by the end of 2009?
Too many people seem to be limited by a lack of imagination, belief, and action.
You could just throw a few things out there and weekly 'try' to make a few changes. Or you could use a system to really help you make a difference. Something that helps you stay focused, motivated and taking that all important action.
I recommend clicking on the 'Magic 100' link on the right hand side of this page.
I seriously recommend you do this, read what the page has to say and then buy yourself a copy. It will be the best belated Christmas gift you could give yourself.
This is not something you buy and use once, but a system you can use over and over again.
Guess what? I make a few pounds if you purchase through this link. Even if i didn't i would still be recommending you go and get it.
Why? Because i truly want you to be more, do more, and have more in your life. I want you to realise your wildest dreams!
Does it help you or anyone else to just keep living the same life and not be happy about it? Absolutely not.
Here is a secret for you! Sometimes fitness training is not about fitness. That can be just a surface benefit. Often the benefits go way beyond even the health benefits, into improving confidence, self esteem, relationships, energy levels, attitude to life etc.
I love improving people's fitness and health. I love it even more when this touches every aspect of someone's life.
Use the Magic 100 to purposely enhance all aspects of your life and you could be looking at making the first 100 days of 2009 your best ever!
I'm working on my Magic 100 today and tommorrow. Whether or not your do the same, i hope you do what you need to, to make 2009 a great year.
To your success, health and happiness!
Steve
www.sussexbootcamps.co.uk
Wednesday, December 31, 2008
Tuesday, December 23, 2008
Exercise Cuts The Risk Of Breast Cancer.
Two Studies recently looked at the effects of exercise on breast cancer risk.
One of them looked at high intensity exercise, and the other at lower intensity exercise.
Guess what? Both found a reduction in the risk of breast cancer by 30%
The key is consistent regular exercise!
There are many protective effects of exercise. I don't think it is worth only dwelling on what we are seeking to avoid and the negative consequences of not being active.
But it is a reality, and if avoiding those big scary negatives gets people to take some action then i'm all for the reminders.
Sadly though i don't think enough people are willing to sit up and take notice until it is nearly too late and they get a drastic wake up call. Even then, how many people will just rely on surgery and medication vs taking the time, effort, and responsibility to look after themselves?
It's time we reclaimed more of a physical culture for all and for life - not just for the high achievers and people who naturally seem to enjoy (or have they just formed a habit?) exercise.
Be an everyday athlete and enjoy the feeling of being a healthy physical human being!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
One of them looked at high intensity exercise, and the other at lower intensity exercise.
Guess what? Both found a reduction in the risk of breast cancer by 30%
The key is consistent regular exercise!
There are many protective effects of exercise. I don't think it is worth only dwelling on what we are seeking to avoid and the negative consequences of not being active.
But it is a reality, and if avoiding those big scary negatives gets people to take some action then i'm all for the reminders.
Sadly though i don't think enough people are willing to sit up and take notice until it is nearly too late and they get a drastic wake up call. Even then, how many people will just rely on surgery and medication vs taking the time, effort, and responsibility to look after themselves?
It's time we reclaimed more of a physical culture for all and for life - not just for the high achievers and people who naturally seem to enjoy (or have they just formed a habit?) exercise.
Be an everyday athlete and enjoy the feeling of being a healthy physical human being!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Tuesday, December 16, 2008
A Quick Way To Great Results In 2009!
Sometimes a bit of a quick review can help re-focus and offer a reality check.
Ask yourself these questions.
What has got you the most results over the past year or two?
What has been the most valuable use of your time?
What have you enjoyed most?
How much 'other stuff' have you been doing because you got distracted, felt you should etc?
Now, take only those most valuable aspects of your training time - assuming you want more of the same great results - and find a way to fit in more of that and less of the rest.
Not to say you need to go so far in one direction that certain qualities get neglected, just prioritise and really get the most out of your training time.
In other words if the 80/20 rule applies to your training - what is that 20% that gets you 80% of the results?
Establish this and you've got a way to save time and yet achieve more.
Personally, i'm going to focus on the heavy and fast lifting as priority no 1.
This will be closely followed up by pad / bag work and high intensity circuits.
It will be interesting as i'm doing the least low to medium level aerobic work i've done in years. This has never been done on purpose but rather was a feature of many of the group fitness classes i was teaching but now do far less of.
Oh and one thing that really helped to keep me on track was an exercise and nutrition diary. Having got out of this habit in the second half of the year i definitely will be reintroducing it.
This makes a big difference for me. Maybe it would for you too?
Keep up your great work,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Ask yourself these questions.
What has got you the most results over the past year or two?
What has been the most valuable use of your time?
What have you enjoyed most?
How much 'other stuff' have you been doing because you got distracted, felt you should etc?
Now, take only those most valuable aspects of your training time - assuming you want more of the same great results - and find a way to fit in more of that and less of the rest.
Not to say you need to go so far in one direction that certain qualities get neglected, just prioritise and really get the most out of your training time.
In other words if the 80/20 rule applies to your training - what is that 20% that gets you 80% of the results?
Establish this and you've got a way to save time and yet achieve more.
Personally, i'm going to focus on the heavy and fast lifting as priority no 1.
This will be closely followed up by pad / bag work and high intensity circuits.
It will be interesting as i'm doing the least low to medium level aerobic work i've done in years. This has never been done on purpose but rather was a feature of many of the group fitness classes i was teaching but now do far less of.
Oh and one thing that really helped to keep me on track was an exercise and nutrition diary. Having got out of this habit in the second half of the year i definitely will be reintroducing it.
This makes a big difference for me. Maybe it would for you too?
Keep up your great work,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Thursday, December 11, 2008
Feels Good To Lift Something Heavy Again!!
A while back i changed my training around which left me missing out on what had been some regular lifts for me.
Then i got a bit of the lurgee that is going around at the moment, and had a bit of a shoulder issue - all of which left me without some solid weight training for a few weeks too many!
Sorted this out a few days ago. I got back to some deadlifts which i enjoyed - and worked up to 156kg for 3 reps.
Next day i got some front squats - 3 sets of 8 reps at 66kg (some work to do here!), and mixed in some heavy single arm resistance band rows and presses.
Last night i got to throw some bombs in boxercise!
All of which feels gooood!!
Hope you have got some things that challenge you and most importantly get you feeling good for that challenge.
Cheers,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Then i got a bit of the lurgee that is going around at the moment, and had a bit of a shoulder issue - all of which left me without some solid weight training for a few weeks too many!
Sorted this out a few days ago. I got back to some deadlifts which i enjoyed - and worked up to 156kg for 3 reps.
Next day i got some front squats - 3 sets of 8 reps at 66kg (some work to do here!), and mixed in some heavy single arm resistance band rows and presses.
Last night i got to throw some bombs in boxercise!
All of which feels gooood!!
Hope you have got some things that challenge you and most importantly get you feeling good for that challenge.
Cheers,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Tuesday, December 9, 2008
How Old Is Too Old To Train Athletically??
What do you think? What are your own beliefs, thoughts, and experiences that give you the expectations that you have?
I think as we get older it becomes more important to train a wide range of fitness qualities, make gradual improvements for as long as we can, and then seek to maintain as much of our capacity in to old age as we can.
A few years back i remember being asked by one of the older participants in my circuit class how long it was safe to keep doing circuit training. My answer was as long as posssible. Training strength, speed, power and co-ordination are still very important, as is a good level of intensity. This may be worked less or at lower levels over time, but it should still be trained.
There is an interesting study i came across recently. It looked at the effects of training explosive, heavy resistance training in healthy women in their 60's and 80's. The decline in muscle power associated with ageing and the problems associated with that are extremely significant.
12 weeks of this type of training demonstrated that it was safe and well tolerated and and elicits adaptive neuromuscular changes in selected physiological variables that are commonly associated with the risk of falls and disability in aged individuals.
The benefits of resistance training into older age are already well documented and are promoted by the major fitness organisations around the world. This study certainly takes this a little further!
While i'm on this subject, we should be seeking to improve a wide range of attributes for the time we spend training. Therefore older adults and kids at the other end of the scale, should be doing things that improve balance, co-ordination, reaction etc, as well as srength, endurance etc.
Personally i don't believe either of these groups should be stuck on machines because it is supposedly safer (which is not true). This takes out the need to develop core strength, balance, and co-ordinated whole body awareness and movement - just what these 2 groups (and all of us) should be seeking to improve.
So, watch out for those people and places that try to get you on machines at a certain age, and get you to slow down long before you are really ready to!
Training athletically to me, means doing what it takes to stay fully physically 'alive' for life. It's not just for the young at all, we all need it and physical aliveness and energy should be a daily experience and habit!
Cheers,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
I think as we get older it becomes more important to train a wide range of fitness qualities, make gradual improvements for as long as we can, and then seek to maintain as much of our capacity in to old age as we can.
A few years back i remember being asked by one of the older participants in my circuit class how long it was safe to keep doing circuit training. My answer was as long as posssible. Training strength, speed, power and co-ordination are still very important, as is a good level of intensity. This may be worked less or at lower levels over time, but it should still be trained.
There is an interesting study i came across recently. It looked at the effects of training explosive, heavy resistance training in healthy women in their 60's and 80's. The decline in muscle power associated with ageing and the problems associated with that are extremely significant.
12 weeks of this type of training demonstrated that it was safe and well tolerated and and elicits adaptive neuromuscular changes in selected physiological variables that are commonly associated with the risk of falls and disability in aged individuals.
The benefits of resistance training into older age are already well documented and are promoted by the major fitness organisations around the world. This study certainly takes this a little further!
While i'm on this subject, we should be seeking to improve a wide range of attributes for the time we spend training. Therefore older adults and kids at the other end of the scale, should be doing things that improve balance, co-ordination, reaction etc, as well as srength, endurance etc.
Personally i don't believe either of these groups should be stuck on machines because it is supposedly safer (which is not true). This takes out the need to develop core strength, balance, and co-ordinated whole body awareness and movement - just what these 2 groups (and all of us) should be seeking to improve.
So, watch out for those people and places that try to get you on machines at a certain age, and get you to slow down long before you are really ready to!
Training athletically to me, means doing what it takes to stay fully physically 'alive' for life. It's not just for the young at all, we all need it and physical aliveness and energy should be a daily experience and habit!
Cheers,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Tuesday, December 2, 2008
Article on Diabetes and Exercise
Below is an article i wrote for someone recently. Hope you enjoy it, but before you do, consider this.
Every day that you are looking after yourself with exercise and correct nutrition you are going a long way to doing the vital preventative work to greatly reduce the chances of suffering from diabetes, obesity, and coronary heart disease, amongst others.
The costs to individuals and society at large are enormous. Consider that the NHS spends over £10 million a day on treating diabetes alone!!
When something like 60% of health problems are attributable to lifestyle choices, it's vital you address your own choices. If you are not - the best time to start is right now!
Steve Cork
Bootcamp Trainer
www.sussexbootcamps.co.uk
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Diabetes and Exercise
By Steve Cork Bsc (Hons)
Exercise has long been a cornerstone of the recommended management of diabetes, along with nutrition and medication.
In recent years there has been more research to back up the benefits, and refine the prescription of exercise.
Behind the facts and figures, it might also pay to further consider the impact on quality of life, positive mood, stress reduction and self-reliance that integrating exercise and everyday life can provide.
We cannot really consider diabetes and exercise without also bringing obesity into the equation. All of these are interrelated and the fact that Britain has the fastest growing rate of obesity in the developed world goes hand in hand with the rapid rise in the number of people with diabetes.
There are also an estimated 1 million people undiagnosed with diabetes in the UK and when you consider the massive amount of people who could be considered to have the pre diabetic 'metabolic syndrome', the impact of exercise being properly promoted, prescribed and adhered to is enormous.
Exercise may not help people with type 1 diabetes to improve blood glucose control, but exercise is very effective at improving insulin sensitivity in type 2 diabetics. Exercise is effective at reducing the side effects of the disease. Endurance exercise has been shown to reduce blood platelet adhesiveness, reducing the risk of coronary artery disease in all diabetics.
The following guidelines will therefore be most applicable to type 2 diabetics.
To improve blood glucose control, help with weight management and decrease cardiovascular risk factors, there are a couple of aerobic activity recommendations. Moderate aerobic activity for at least 150 minutes per week, and / or more vigorous aerobic activity for 90 minutes per week, spread over at least 3 non-consecutive days.
Volume of activity is a consideration, with 4 hours or more of activity (aerobic and / or resistance training) resulting in greater cardiovascular risk reduction and long-term major weight loss. However, as adherence and integration into people's lifestyles is of major concern, realistic targets should be aimed for and achieved initially.
Resistance training and interval training have received far more research in recent years. Resistance training is now recommended to be performed 3 times per week, targeting all major muscle groups. This should be built up to 3 sets of 8 to 10 repetitions, with initial supervision and periodic reassessments from a fitness professional / exercise specialist.
The effects on improved insulin sensitivity in diabetic's lasts between 24 and 72 hours after a single exercise session. The effects of resistance training may last even longer.
For best results, exercise should be combined with nutritional improvements and behaviour modification (not covered here), especially to maximise weight loss. The benefits of exercise in glycemic control are however independent of weight loss, so a good programme should be continued and encouraged in the absence of such changes.
Cardiovascular protection occurs from decreased inflammation, improved early diastolic filling, improved endothelial function, and reduced abdominal fat.
A recent study found that mortality risk was greatly reduced (42% - 65%) with increased fitness capacity across the range of men with a high Body Mass Index with type 2 diabetes. The higher the fitness level, the greater the mortality reduction observed.
Hopefully this provides a useful overview of the significant role exercise plays in the management (and ideally prevention) of type 2 diabetes. As a fitness professional I know that for best results the challenge is in bringing these recommendations to people with the correct coaching, education, support, and accountability to make such lifestyle changes work and last.
Sources:
American Diabetes Association
American College of Sports Medicine
Brooks, Fahey, Baldwin. 2005 'Exercise Physiology' 4th Ed
Diabetes UK
Elsevier Global Medical News
Every day that you are looking after yourself with exercise and correct nutrition you are going a long way to doing the vital preventative work to greatly reduce the chances of suffering from diabetes, obesity, and coronary heart disease, amongst others.
The costs to individuals and society at large are enormous. Consider that the NHS spends over £10 million a day on treating diabetes alone!!
When something like 60% of health problems are attributable to lifestyle choices, it's vital you address your own choices. If you are not - the best time to start is right now!
Steve Cork
Bootcamp Trainer
www.sussexbootcamps.co.uk
=============================================================
=============================================================
Diabetes and Exercise
By Steve Cork Bsc (Hons)
Exercise has long been a cornerstone of the recommended management of diabetes, along with nutrition and medication.
In recent years there has been more research to back up the benefits, and refine the prescription of exercise.
Behind the facts and figures, it might also pay to further consider the impact on quality of life, positive mood, stress reduction and self-reliance that integrating exercise and everyday life can provide.
We cannot really consider diabetes and exercise without also bringing obesity into the equation. All of these are interrelated and the fact that Britain has the fastest growing rate of obesity in the developed world goes hand in hand with the rapid rise in the number of people with diabetes.
There are also an estimated 1 million people undiagnosed with diabetes in the UK and when you consider the massive amount of people who could be considered to have the pre diabetic 'metabolic syndrome', the impact of exercise being properly promoted, prescribed and adhered to is enormous.
Exercise may not help people with type 1 diabetes to improve blood glucose control, but exercise is very effective at improving insulin sensitivity in type 2 diabetics. Exercise is effective at reducing the side effects of the disease. Endurance exercise has been shown to reduce blood platelet adhesiveness, reducing the risk of coronary artery disease in all diabetics.
The following guidelines will therefore be most applicable to type 2 diabetics.
To improve blood glucose control, help with weight management and decrease cardiovascular risk factors, there are a couple of aerobic activity recommendations. Moderate aerobic activity for at least 150 minutes per week, and / or more vigorous aerobic activity for 90 minutes per week, spread over at least 3 non-consecutive days.
Volume of activity is a consideration, with 4 hours or more of activity (aerobic and / or resistance training) resulting in greater cardiovascular risk reduction and long-term major weight loss. However, as adherence and integration into people's lifestyles is of major concern, realistic targets should be aimed for and achieved initially.
Resistance training and interval training have received far more research in recent years. Resistance training is now recommended to be performed 3 times per week, targeting all major muscle groups. This should be built up to 3 sets of 8 to 10 repetitions, with initial supervision and periodic reassessments from a fitness professional / exercise specialist.
The effects on improved insulin sensitivity in diabetic's lasts between 24 and 72 hours after a single exercise session. The effects of resistance training may last even longer.
For best results, exercise should be combined with nutritional improvements and behaviour modification (not covered here), especially to maximise weight loss. The benefits of exercise in glycemic control are however independent of weight loss, so a good programme should be continued and encouraged in the absence of such changes.
Cardiovascular protection occurs from decreased inflammation, improved early diastolic filling, improved endothelial function, and reduced abdominal fat.
A recent study found that mortality risk was greatly reduced (42% - 65%) with increased fitness capacity across the range of men with a high Body Mass Index with type 2 diabetes. The higher the fitness level, the greater the mortality reduction observed.
Hopefully this provides a useful overview of the significant role exercise plays in the management (and ideally prevention) of type 2 diabetes. As a fitness professional I know that for best results the challenge is in bringing these recommendations to people with the correct coaching, education, support, and accountability to make such lifestyle changes work and last.
Sources:
American Diabetes Association
American College of Sports Medicine
Brooks, Fahey, Baldwin. 2005 'Exercise Physiology' 4th Ed
Diabetes UK
Elsevier Global Medical News
2 Great New Locations For Crawley Bootcamp!
Our launch of the Crawley Bootcamp in the New Year should be helped by the great venues.
Tilgate Park is where we will be in the morning, and it's a great venue - it even has bars that we can do pull ups on etc - so watch out for that!
Hazelwick school is the other location for the evening while it is too dark. We are using a really nice gym room, and there is also some outdoor space we can use when nice enough.
People on our bootcamps nearly always prefer to be outdoors - it's a refreshing change when most people spend so much time indoors and don't get exposed to enough sunlight over the winter.
These locations should provide great environments for us to get people back in shape and reclaiming the fitness and the enjoyment of fitness everyone should have.
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Tilgate Park is where we will be in the morning, and it's a great venue - it even has bars that we can do pull ups on etc - so watch out for that!
Hazelwick school is the other location for the evening while it is too dark. We are using a really nice gym room, and there is also some outdoor space we can use when nice enough.
People on our bootcamps nearly always prefer to be outdoors - it's a refreshing change when most people spend so much time indoors and don't get exposed to enough sunlight over the winter.
These locations should provide great environments for us to get people back in shape and reclaiming the fitness and the enjoyment of fitness everyone should have.
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Tuesday, November 25, 2008
What Results And Life Do Your Beliefs Get You??
Well my last post on super low calorie diets and otherwise distracting health and fitness 'solutions' caused.................
..........not much of a response!
But the one response i got was strong enough to make me stop and think! Always a good thing!
Unfortunately i offended someone with what i wrote, and that in itself is par for the course when you are stating your beliefs and preferences.
But when it is someone i know, not just faceless internet person, i find it upsetting.
So i had to question what i believe, why i believe it, why i decided to write what i did etc.
Personally i was upset that someone had ended up feeling bad enough that they felt negatively about what i thought and what i do.
Professionally, i know there are many issues that my education and experience will lead me to take a stand on, and this will either resonate with people, get them to challenge or question their beliefs momentarily or maybe longer, or have them disagree or possibly negatively react!
When i write about something i often have someone - or a type of person in mind. Usually this is going to be the average person who may have the occasional struggle with their fitness journey. Or not a huge distance away, the fitness enthusiast who can benefit from ideas and inspiration to keep things going.
Neither of these are extremes!
You know what? If someone is in an extreme situation physically or mentally, then maybe a pretty extreme solution will get them the momentum they need to move in the right direction. Hopefully it will do this for long enough to turn into more sustainable habits and choices.
Does the person in a far more average situation need this, should they be recommended it? Absolutely not!
Here is the problem and what i was really battling against.
How many people are out there who's opinion of themselves is far worse than the reality? How many people just want a seemingly easy and quick fix? How many people are swayed by the latest celebrity this and that? Masses.
Yet the vast majority need to be learning and establishing habits for life. This is going to take more effort, more discipline and more time!
If you ever find yourself in a position where you believe you have succeeded with an approach opposite to the ones i recommend, then know that i applaud and celebrate your success. I respect the journey and the challenges you have overcome to get where you got.
I won't necessarily agree with the method or promote it to others. Everyone is unique, ever heard of someone succeeding in spite of their choices, training etc?
Many professional athletes have got where they did despite far less than optimal programmes.
My solutions have to adhere to a whole range of filters and tests to back them up. I will never stop trying to learn more and do what i do better, so that i can better help others. I always joke that i've studied far harder since leaving university - but it is very true.
And, i'll be wrong sometimes, i'll make mistakes, and i'll find evidence that shows me a different direction may be better and therefore i'll change my mind! What i do will not be the choice for everyone.
Sometimes i might even piss someone off - but that is never my intention.
What do you believe that gets you your results?
What beliefs have you had challenged or struggled with?
What beliefs have you done a complete 180 on and ended up doing the opposite?
My best wishes for your health, fitness, and happiness,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
..........not much of a response!
But the one response i got was strong enough to make me stop and think! Always a good thing!
Unfortunately i offended someone with what i wrote, and that in itself is par for the course when you are stating your beliefs and preferences.
But when it is someone i know, not just faceless internet person, i find it upsetting.
So i had to question what i believe, why i believe it, why i decided to write what i did etc.
Personally i was upset that someone had ended up feeling bad enough that they felt negatively about what i thought and what i do.
Professionally, i know there are many issues that my education and experience will lead me to take a stand on, and this will either resonate with people, get them to challenge or question their beliefs momentarily or maybe longer, or have them disagree or possibly negatively react!
When i write about something i often have someone - or a type of person in mind. Usually this is going to be the average person who may have the occasional struggle with their fitness journey. Or not a huge distance away, the fitness enthusiast who can benefit from ideas and inspiration to keep things going.
Neither of these are extremes!
You know what? If someone is in an extreme situation physically or mentally, then maybe a pretty extreme solution will get them the momentum they need to move in the right direction. Hopefully it will do this for long enough to turn into more sustainable habits and choices.
Does the person in a far more average situation need this, should they be recommended it? Absolutely not!
Here is the problem and what i was really battling against.
How many people are out there who's opinion of themselves is far worse than the reality? How many people just want a seemingly easy and quick fix? How many people are swayed by the latest celebrity this and that? Masses.
Yet the vast majority need to be learning and establishing habits for life. This is going to take more effort, more discipline and more time!
If you ever find yourself in a position where you believe you have succeeded with an approach opposite to the ones i recommend, then know that i applaud and celebrate your success. I respect the journey and the challenges you have overcome to get where you got.
I won't necessarily agree with the method or promote it to others. Everyone is unique, ever heard of someone succeeding in spite of their choices, training etc?
Many professional athletes have got where they did despite far less than optimal programmes.
My solutions have to adhere to a whole range of filters and tests to back them up. I will never stop trying to learn more and do what i do better, so that i can better help others. I always joke that i've studied far harder since leaving university - but it is very true.
And, i'll be wrong sometimes, i'll make mistakes, and i'll find evidence that shows me a different direction may be better and therefore i'll change my mind! What i do will not be the choice for everyone.
Sometimes i might even piss someone off - but that is never my intention.
What do you believe that gets you your results?
What beliefs have you had challenged or struggled with?
What beliefs have you done a complete 180 on and ended up doing the opposite?
My best wishes for your health, fitness, and happiness,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Wednesday, November 19, 2008
Weight Loss Health Disaster!!
When it comes to health and fitness solutions, you absolutely need to choose something that is going to keep you fit strong and healthy in the short and long term.
You need something that adheres to basic principles and sound science.
There are lots of 'shiny object' solutions - things that shout out for your attention and often seem appealing at first glance.
Sometimes these can get people who are desperately in need of help to do something, but the consequences can be disasterous.
Other times these false hopes can derail an otherwise sensible approach that might not quite be optimal, but is still healthy.
I warned people about such 'solutions' in my nutrition talk.
I've had clients who are recovering from such choices.
Yes people will lose weight, but according to an article in the Daily Mail last week, one company's 500cal a day, meal replacement only diet, has been linked to "memory loss, heart attacks....and even death".
Apparently this has 15,000 followers in the UK - and that is absolutely crazy!!
One person is quoted as achieveing great weight loss but after being on the £66 per week diet for 8 months, she now blames it for causing "muscle pains, poor vision, memory loss and tiredness".
Is it any wonder!
Apparently this regime is endorsed by a celebrity chef - again ridiculous! A chef, someone who loves food, recommending an approach in which you consume no real food!
It's like me as a Personal Trainer recommending a fitness solution that requires no exercise!
The article went on describing an obesity expert blaming the death from a heart condition of someone who had followed the diet for 6 months, on losing too much weight too fast and that this had reduced the lean tissue in her heart.
Also a dentist talked of how he has experienced and had to treat patients for the deterioration of their dental health due to not eating real foods.
Other cases have reported hair loss and menstrual disorder, and problems learning to cope with real foods again.
Again my take is that this type of approach is absolute madness. It makes about as much sense as cutting off a limb to see a lower number on the scale!
It's your health and your life. You and your family deserve to have you live it to the fullest, and that is what a tried and tested approach to exercise and nutrition will achieve.
Seek out a true professional and you will be amazed at real results!
Be an Everyday Athlete!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
You need something that adheres to basic principles and sound science.
There are lots of 'shiny object' solutions - things that shout out for your attention and often seem appealing at first glance.
Sometimes these can get people who are desperately in need of help to do something, but the consequences can be disasterous.
Other times these false hopes can derail an otherwise sensible approach that might not quite be optimal, but is still healthy.
I warned people about such 'solutions' in my nutrition talk.
I've had clients who are recovering from such choices.
Yes people will lose weight, but according to an article in the Daily Mail last week, one company's 500cal a day, meal replacement only diet, has been linked to "memory loss, heart attacks....and even death".
Apparently this has 15,000 followers in the UK - and that is absolutely crazy!!
One person is quoted as achieveing great weight loss but after being on the £66 per week diet for 8 months, she now blames it for causing "muscle pains, poor vision, memory loss and tiredness".
Is it any wonder!
Apparently this regime is endorsed by a celebrity chef - again ridiculous! A chef, someone who loves food, recommending an approach in which you consume no real food!
It's like me as a Personal Trainer recommending a fitness solution that requires no exercise!
The article went on describing an obesity expert blaming the death from a heart condition of someone who had followed the diet for 6 months, on losing too much weight too fast and that this had reduced the lean tissue in her heart.
Also a dentist talked of how he has experienced and had to treat patients for the deterioration of their dental health due to not eating real foods.
Other cases have reported hair loss and menstrual disorder, and problems learning to cope with real foods again.
Again my take is that this type of approach is absolute madness. It makes about as much sense as cutting off a limb to see a lower number on the scale!
It's your health and your life. You and your family deserve to have you live it to the fullest, and that is what a tried and tested approach to exercise and nutrition will achieve.
Seek out a true professional and you will be amazed at real results!
Be an Everyday Athlete!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Monday, November 17, 2008
I've been Getting Michael Neils tips for quite a few years now and i always find value in them. The most recent one is reproduced below for you.
For more info and to get these weekly tips yourself go to http://www.geniuscatalyst.com/
Creating Your Life From The Inside-Out
For many of the 18 years or so I have been involved in coaching and training, I have begun my sessions with variations on a simple question:
What do you want?
I would then sift through the various answers, listening for energy, aliveness, congruence, and a sense of "wow!". This is because of a simple rule of thumb I discovered early on in my work and which I have written about extensively in You Can Have What You Want - that it is easier to have what you actually want than what you think you can get.
Unfortunately, that "wow!" is rarely there on the first iteration. In seeking to understand why this is, I've come to notice that the problem is two-fold. First, you're looking for what's outside you to satisfy what's inside you; second, you're ordering off the menu instead of creating what you really, really want.
Let's take a closer look at both of these notions in turn:
1. Outside-in vs. Inside-out
Traditional models of success focus on how getting what you want on the outside will get you what you want on the inside - all you need to do to be happy and fulfilled is to do fulfilling work, achieve worthy goals, have loving relationships with people who share your values, and leave a legacy by making a positive difference in the world.
While any one of these things can be wonderful in their own right, the minute you begin relying on them to be the source of your good feelings, you become subject to the stresses and worries that most of us think of as a "normal" part of life. After all, if the source of your well-being could leave you, fire you, change, or not work out as planned, you need to be on constant guard as change is almost certainly an enemy no matter how friendly its disguise.
When you look at success from the inside-out, stress disappears and worry becomes almost non-existent because the source of your well-being is inside you - your own very human nature. You realize that you were born happy, and the worst thing that can ever happen to you is a thought - generally speaking, a thought about whatever you think is the worst thing that could ever happen to you.
In the world of happy success, things still won't always work out as you'd hoped or planned, but that just becomes a fact of life instead of a problem to be solved. And since you live in a state of being full (of life, of joy, of love and of peace), going outside yourself to "find fulfillment" loses most of its appeal.
Of course, that doesn't mean you won't still do all sorts of weird and wonderful things with your life - just that you will be using what's inside you to create things on the outside instead of doing them the other way around.
2. Ordering off the menu vs. Creating what you want
When I first ask people what they want, they generally go up into their heads to order off an invisible menu of possibilities that have been programmed and conditioned into their brains throughout their lives.
For most people, that menu is so limited that "nothing seems to inspire me" is a common complaint. This is one of the reasons that a coach can be such a huge help in moving forward - the coach generally has access to a larger menu with more choices available, consequently opening up new possibilities in the minds of their clients.
Makes sense, doesn't it?
But let's take a look at where this analogy breaks down in the real world. For starters, we'll imagine that you're out to lunch and nothing on the menu particularly appeals. Because you know you're expected to order something, you choose the tuna fish sandwich - a perfectly acceptable if slightly dull choice. Now the waiter comes along and gives you a list of the specials, and suddenly you've got a wider range of things to choose from. This time you go for the Croque Monsieur - a blend of toasted ham and cheese and mustard that has your mouth watering in a way that makes you sure that this will be the thing that will really quench your hunger.
Here's the problem...
What if you're not that hungry? And what if the sandwich turns out to not be what you thought it would be, and instead of biting into a little slice of heaven your lips purse as you chew your way through a stale and slightly soggy ham and cheese sandwich?
This is again the way life seems for so many of us - we don't know what we really want so we go for the best thing we can find, assuming that something will be better than nothing but ultimately feeling uncreative, unsatisfied, and unfulfilled by what we get.
While asking "what do you want" with intention and awareness can certainly get at the real desires lurking underneath the straitjacket of societal acceptability, an even more powerful question is this:
What would you love to create?
When we come to the table as a creator, we are no longer limited by whatever happens to be on the menu, because we know we can always go into the kitchen and cook up something wonderful of our own.
And what if instead of seeing ourselves at a cosmic restaurant we viewed our life as a blank canvas, or a musical score waiting to be written, or even a raw, unformed lump of clay? We would then be free to create absolutely anything - and if we don't like what we've created up until this point, we can always throw it away and start again.
Then the natural artistry you were born with as a child has the space to come out and play, and circumstances stop being "good" or "bad" or "right" or "wrong" but simply the raw materials for your next creation.
The reality is, you are infinitely creative - and when you take the best of what's inside you and use it to create from, things like success, abundance, loving relationships and a meaningful legacy stop being goals to be pursued but rather become the natural fruits of your creation.
--------------------------------------------------------------------------------
Today's Experiment:
--------------------------------------------------------------------------------
1. Draw a box with 9 squares inside it. Inside each square, write the name of an important area of your life.
Example: Family Career Money
Wellbeing Home Spirituality
Community Contrubution Fun
2. For each area, ask yourself what you would love to create over the next year or beyond.
Examples:
Family - With my family, I would love to create an atmosphere of love and laughter, a space of acceptance and learning, and relationships based on clear agreements and enjoying each other's company
Career - With my career, I would love to create a "results-only work environment" where I'm free to work on a completely flexible schedule that allows me to do the work when I really want to and when I'm at my best.
Spirituality - In the area of spirituality, I would love to create a personal relationship with God based on a deep sense of connection and communion, and to see that relationship reflected in the way I relate to the people in every area of my life
3. If you're still feeling less than inspired by what you are beginning to create, here are a few additional questions designed to turn up the volume on the voice of creation within, including:
What would be even better than that?
If that were an 8, what would be a 9? A 10?
What would you love to create that brings a big grin to your face when you think about it (and that grin would get even bigger if you actually created it)?
What would you love to create that would make you go "wow!"
Have fun, learn heaps, and happy creating!
With love,
Michael Neil
A great source of Michael's coaching and wisdom is his book 'You Can Have What You Want'.
Be an Everyday Athlete from the inside-out!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
For more info and to get these weekly tips yourself go to http://www.geniuscatalyst.com/
Creating Your Life From The Inside-Out
For many of the 18 years or so I have been involved in coaching and training, I have begun my sessions with variations on a simple question:
What do you want?
I would then sift through the various answers, listening for energy, aliveness, congruence, and a sense of "wow!". This is because of a simple rule of thumb I discovered early on in my work and which I have written about extensively in You Can Have What You Want - that it is easier to have what you actually want than what you think you can get.
Unfortunately, that "wow!" is rarely there on the first iteration. In seeking to understand why this is, I've come to notice that the problem is two-fold. First, you're looking for what's outside you to satisfy what's inside you; second, you're ordering off the menu instead of creating what you really, really want.
Let's take a closer look at both of these notions in turn:
1. Outside-in vs. Inside-out
Traditional models of success focus on how getting what you want on the outside will get you what you want on the inside - all you need to do to be happy and fulfilled is to do fulfilling work, achieve worthy goals, have loving relationships with people who share your values, and leave a legacy by making a positive difference in the world.
While any one of these things can be wonderful in their own right, the minute you begin relying on them to be the source of your good feelings, you become subject to the stresses and worries that most of us think of as a "normal" part of life. After all, if the source of your well-being could leave you, fire you, change, or not work out as planned, you need to be on constant guard as change is almost certainly an enemy no matter how friendly its disguise.
When you look at success from the inside-out, stress disappears and worry becomes almost non-existent because the source of your well-being is inside you - your own very human nature. You realize that you were born happy, and the worst thing that can ever happen to you is a thought - generally speaking, a thought about whatever you think is the worst thing that could ever happen to you.
In the world of happy success, things still won't always work out as you'd hoped or planned, but that just becomes a fact of life instead of a problem to be solved. And since you live in a state of being full (of life, of joy, of love and of peace), going outside yourself to "find fulfillment" loses most of its appeal.
Of course, that doesn't mean you won't still do all sorts of weird and wonderful things with your life - just that you will be using what's inside you to create things on the outside instead of doing them the other way around.
2. Ordering off the menu vs. Creating what you want
When I first ask people what they want, they generally go up into their heads to order off an invisible menu of possibilities that have been programmed and conditioned into their brains throughout their lives.
For most people, that menu is so limited that "nothing seems to inspire me" is a common complaint. This is one of the reasons that a coach can be such a huge help in moving forward - the coach generally has access to a larger menu with more choices available, consequently opening up new possibilities in the minds of their clients.
Makes sense, doesn't it?
But let's take a look at where this analogy breaks down in the real world. For starters, we'll imagine that you're out to lunch and nothing on the menu particularly appeals. Because you know you're expected to order something, you choose the tuna fish sandwich - a perfectly acceptable if slightly dull choice. Now the waiter comes along and gives you a list of the specials, and suddenly you've got a wider range of things to choose from. This time you go for the Croque Monsieur - a blend of toasted ham and cheese and mustard that has your mouth watering in a way that makes you sure that this will be the thing that will really quench your hunger.
Here's the problem...
What if you're not that hungry? And what if the sandwich turns out to not be what you thought it would be, and instead of biting into a little slice of heaven your lips purse as you chew your way through a stale and slightly soggy ham and cheese sandwich?
This is again the way life seems for so many of us - we don't know what we really want so we go for the best thing we can find, assuming that something will be better than nothing but ultimately feeling uncreative, unsatisfied, and unfulfilled by what we get.
While asking "what do you want" with intention and awareness can certainly get at the real desires lurking underneath the straitjacket of societal acceptability, an even more powerful question is this:
What would you love to create?
When we come to the table as a creator, we are no longer limited by whatever happens to be on the menu, because we know we can always go into the kitchen and cook up something wonderful of our own.
And what if instead of seeing ourselves at a cosmic restaurant we viewed our life as a blank canvas, or a musical score waiting to be written, or even a raw, unformed lump of clay? We would then be free to create absolutely anything - and if we don't like what we've created up until this point, we can always throw it away and start again.
Then the natural artistry you were born with as a child has the space to come out and play, and circumstances stop being "good" or "bad" or "right" or "wrong" but simply the raw materials for your next creation.
The reality is, you are infinitely creative - and when you take the best of what's inside you and use it to create from, things like success, abundance, loving relationships and a meaningful legacy stop being goals to be pursued but rather become the natural fruits of your creation.
--------------------------------------------------------------------------------
Today's Experiment:
--------------------------------------------------------------------------------
1. Draw a box with 9 squares inside it. Inside each square, write the name of an important area of your life.
Example: Family Career Money
Wellbeing Home Spirituality
Community Contrubution Fun
2. For each area, ask yourself what you would love to create over the next year or beyond.
Examples:
Family - With my family, I would love to create an atmosphere of love and laughter, a space of acceptance and learning, and relationships based on clear agreements and enjoying each other's company
Career - With my career, I would love to create a "results-only work environment" where I'm free to work on a completely flexible schedule that allows me to do the work when I really want to and when I'm at my best.
Spirituality - In the area of spirituality, I would love to create a personal relationship with God based on a deep sense of connection and communion, and to see that relationship reflected in the way I relate to the people in every area of my life
3. If you're still feeling less than inspired by what you are beginning to create, here are a few additional questions designed to turn up the volume on the voice of creation within, including:
What would be even better than that?
If that were an 8, what would be a 9? A 10?
What would you love to create that brings a big grin to your face when you think about it (and that grin would get even bigger if you actually created it)?
What would you love to create that would make you go "wow!"
Have fun, learn heaps, and happy creating!
With love,
Michael Neil
A great source of Michael's coaching and wisdom is his book 'You Can Have What You Want'.
Be an Everyday Athlete from the inside-out!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Friday, November 14, 2008
Watch Out For The New Vans! Plus - Testimonial...
The Bootcamp Van's are out there with signs on!
Hopfully this will spread the word even faster about the great fitness solution we offer.
I'll post a picture soon.
Read this testimonial we got today;
"I decided to join Sussex Bootcamp due to a recovery from a period of ill health. My fitness level and my weight had been effected and I was unsure of how to regain my long lost enthusiasm for fitness.
Sussex Bootcamp created a team environment where I felt we were ”in it together” and this partly encouraged me to not miss a session. Steve also made it fun and instilled confidence in the group to strive harder each session but not pitch yourself against another member but work at your own pace. He is very knowledgeable, approachable and makes sure that you are doing the exercises in the right way.
I have realised that fitness can be fun and rewarding, my fitness level improved weekly and I was able to do more and push myself further. I feel healthier, fitter and look firmer and most importantly I had fun. It was definitely money well spent and I would recommend it to anyone wanting to make a change".
- Sam 35, Haywards Health.
Want to be one of our next success stories!?
Next Bootcamp starts on Mon 24th November. There is only until Monday to be able to sign up at the early bird rate.
Go and check out www.sussexbootcamps.co.uk
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Hopfully this will spread the word even faster about the great fitness solution we offer.
I'll post a picture soon.
Read this testimonial we got today;
"I decided to join Sussex Bootcamp due to a recovery from a period of ill health. My fitness level and my weight had been effected and I was unsure of how to regain my long lost enthusiasm for fitness.
Sussex Bootcamp created a team environment where I felt we were ”in it together” and this partly encouraged me to not miss a session. Steve also made it fun and instilled confidence in the group to strive harder each session but not pitch yourself against another member but work at your own pace. He is very knowledgeable, approachable and makes sure that you are doing the exercises in the right way.
I have realised that fitness can be fun and rewarding, my fitness level improved weekly and I was able to do more and push myself further. I feel healthier, fitter and look firmer and most importantly I had fun. It was definitely money well spent and I would recommend it to anyone wanting to make a change".
- Sam 35, Haywards Health.
Want to be one of our next success stories!?
Next Bootcamp starts on Mon 24th November. There is only until Monday to be able to sign up at the early bird rate.
Go and check out www.sussexbootcamps.co.uk
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Tuesday, November 11, 2008
Steve and Ben Interviewed for Fitness Tips!
That's right!
The last couple of Sunday's we've been involved in audio interviews with a handful of other fitness experts from around the world.
The first interview was all to do with our tips and strategies for getting through the holiday season. All the high level personal trainers and bootcamp trainers gave their best exercise and nutrition advice to avoid getting in trouble and coming out on top over the next couple of months.
I'll be sending out links for the recording and the transcripts to all the people on my training journal / newsletter list.
Last week of bootcamp this week and we have a flying finish. It's gone by so fast and everyone has done great. Which means the last one of the year is just around the corner - make sure you get on it!
All the Best,
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
The last couple of Sunday's we've been involved in audio interviews with a handful of other fitness experts from around the world.
The first interview was all to do with our tips and strategies for getting through the holiday season. All the high level personal trainers and bootcamp trainers gave their best exercise and nutrition advice to avoid getting in trouble and coming out on top over the next couple of months.
I'll be sending out links for the recording and the transcripts to all the people on my training journal / newsletter list.
Last week of bootcamp this week and we have a flying finish. It's gone by so fast and everyone has done great. Which means the last one of the year is just around the corner - make sure you get on it!
All the Best,
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Saturday, November 8, 2008
Nutrition Talk For Bootcamp Clients in Haywards Heath
At the end of last week - after the excitement of our pumpkin session! - i gave our current bootcampers a nutrition talk.
We are at least with our clients for their 3 bootcamp sessions each week, but this still leaves a lot of room and time for other lifestyle factors to impact on results.
Nutrition is one such area and although we give everyone some great information, it is sometimes better delivered in person with a chance to focus on that alone and ask questions.
We are always seeking to deliver more value to our clients and this was one such way we could do it.
Here is an overview of my talk
Overview of Successful Weight Loss
Correct Exercise
Nutrition
Attitude
Overview of Nutrition
Confusion
Extreme Choices
What Most People Do
The Solution
Supportive Nutrition
Frequency
Building a Meal
Tweaks
Timing
Multi Vitamins
Protein / Meal Replacements
Lower Carb Days
Tips
Food Diary
Shopping List
Not in The House = Not Eaten!
Goals and Mental Commitment
Questions?
That was the bare bones of what we covered. Hopefully this reinforced for our clients the importance of doing what they can and sticking with some core principles.
If you are interested in having me speak on topics of health and fitness i am available to do so.
Best Wishes,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
We are at least with our clients for their 3 bootcamp sessions each week, but this still leaves a lot of room and time for other lifestyle factors to impact on results.
Nutrition is one such area and although we give everyone some great information, it is sometimes better delivered in person with a chance to focus on that alone and ask questions.
We are always seeking to deliver more value to our clients and this was one such way we could do it.
Here is an overview of my talk
Overview of Successful Weight Loss
Correct Exercise
Nutrition
Attitude
Overview of Nutrition
Confusion
Extreme Choices
What Most People Do
The Solution
Supportive Nutrition
Frequency
Building a Meal
Tweaks
Timing
Multi Vitamins
Protein / Meal Replacements
Lower Carb Days
Tips
Food Diary
Shopping List
Not in The House = Not Eaten!
Goals and Mental Commitment
Questions?
That was the bare bones of what we covered. Hopefully this reinforced for our clients the importance of doing what they can and sticking with some core principles.
If you are interested in having me speak on topics of health and fitness i am available to do so.
Best Wishes,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Tuesday, November 4, 2008
Start Your Winter Fitness Plan Today!
Have you noticed some changes to your routine with the changes of the season's?
Any changes in moods or eating patterns?
How about energy levels or sleeping patterns?
If not careful this is a time of year when the Summer time health and fitness efforts can all go out the window!
You don't really want to have to start all over again in the Spring do you?
Good I thought not! Address this early – now, don't wait until something like Boxing Day to realise you've not done any training for the past 2 months.
Having said all that, it's probably no bad thing if you do change some things about your routine, but not if that leads to dropping it altogether.
You might decide to change the time of day that you exercise to better fit in with your moods, energy, levels of light, and other commitments.
You might decide to change your focus – lift more weights, or find some shorter but higher intensity sessions that challenge you with less time available for example.
You might need more sleep when you can get it – do you really need to watch rubbish on TV or surf the internet late so often?
All of these things just point towards you having options and adapting so that you make the most out of the training you do.
Now decide what you want – how do you want to be looking and feeling around that time of resolutions being made? What is it going to take to achieve that?
With some idea of a plan in mind you want to get this established as a routine before all those demands on your time risk taking over.
Use the next 3 to 4 weeks to establish some good habits that will have you looking and feeling great after the holiday's! I'd recommend starting a food and exercise diary if you are not doing so currently.
Keep an eye on any changes, write down what is really happening, and stay accountable to achieving the results you want.
Be an everyday athlete!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Any changes in moods or eating patterns?
How about energy levels or sleeping patterns?
If not careful this is a time of year when the Summer time health and fitness efforts can all go out the window!
You don't really want to have to start all over again in the Spring do you?
Good I thought not! Address this early – now, don't wait until something like Boxing Day to realise you've not done any training for the past 2 months.
Having said all that, it's probably no bad thing if you do change some things about your routine, but not if that leads to dropping it altogether.
You might decide to change the time of day that you exercise to better fit in with your moods, energy, levels of light, and other commitments.
You might decide to change your focus – lift more weights, or find some shorter but higher intensity sessions that challenge you with less time available for example.
You might need more sleep when you can get it – do you really need to watch rubbish on TV or surf the internet late so often?
All of these things just point towards you having options and adapting so that you make the most out of the training you do.
Now decide what you want – how do you want to be looking and feeling around that time of resolutions being made? What is it going to take to achieve that?
With some idea of a plan in mind you want to get this established as a routine before all those demands on your time risk taking over.
Use the next 3 to 4 weeks to establish some good habits that will have you looking and feeling great after the holiday's! I'd recommend starting a food and exercise diary if you are not doing so currently.
Keep an eye on any changes, write down what is really happening, and stay accountable to achieving the results you want.
Be an everyday athlete!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Sunday, November 2, 2008
Freaky Fat Loss On Friday At Bootcamp!
That's right! We entered into the spirit of things!
Well we got pumpkins, and a couple of watermelons!! And a few medicine balls.
It all resulted in some great training sessions at Bootcamp on Friday. This was the first time we have added any type of resistance at the current camp, and i think everyone enjoyed the change and the challenge.
We got to load all the now familiar movement patterns, and add a few that really lend themselves to a bit of external resistance.
As always we focused on some repeated intervals of mostly whole body movements that aim to stimulate the best fitness enhancing, fat burning, muscle toning and strengthening results around.
Next year we'll all try to do better on the costumes - and now everyone knows i wasn't joking about the pumpkins!!
Hope some of the Bootcampers enjoyed tasting their pumpkins over the weekend - a nice reward for some hard work.
Pics to follow,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Well we got pumpkins, and a couple of watermelons!! And a few medicine balls.
It all resulted in some great training sessions at Bootcamp on Friday. This was the first time we have added any type of resistance at the current camp, and i think everyone enjoyed the change and the challenge.
We got to load all the now familiar movement patterns, and add a few that really lend themselves to a bit of external resistance.
As always we focused on some repeated intervals of mostly whole body movements that aim to stimulate the best fitness enhancing, fat burning, muscle toning and strengthening results around.
Next year we'll all try to do better on the costumes - and now everyone knows i wasn't joking about the pumpkins!!
Hope some of the Bootcampers enjoyed tasting their pumpkins over the weekend - a nice reward for some hard work.
Pics to follow,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Training Session That Leaves Me Wiped Out!
I mentioned the other day that the dreaded leg focused training day was next up.
It hasn't been quite as long as it has taken me to post this - actually did this on Thursday
Yet again the number of sets of significant leg work (for me!) took its toll!
It went something like this;
4 Sets of front squats, each one mixed with a set of pressing and pulling.
3 sets of overhead squats, mixed with different pressing and pulling moves.
2 sets of 1 leg squats, again mixed with more versions of the above.
2 sets of a sandbag bearhug squat, yet more pressing and pulling.
Finally 2 sets of swiss ball hamstring curls, with explosive press ups (no not at the same time!)
I should have gone out for Halloween dressed up as something that has to walk a bit funny as no acting would have been needed!
Be an Everyday Athlete!
Steve Cork
http://www.sussexbootcamps.co.uk/
http://www.everydayathletes.co.uk/
It hasn't been quite as long as it has taken me to post this - actually did this on Thursday
Yet again the number of sets of significant leg work (for me!) took its toll!
It went something like this;
4 Sets of front squats, each one mixed with a set of pressing and pulling.
3 sets of overhead squats, mixed with different pressing and pulling moves.
2 sets of 1 leg squats, again mixed with more versions of the above.
2 sets of a sandbag bearhug squat, yet more pressing and pulling.
Finally 2 sets of swiss ball hamstring curls, with explosive press ups (no not at the same time!)
I should have gone out for Halloween dressed up as something that has to walk a bit funny as no acting would have been needed!
Be an Everyday Athlete!
Steve Cork
http://www.sussexbootcamps.co.uk/
http://www.everydayathletes.co.uk/
Tuesday, October 28, 2008
It's Freeky Fat Loss Month at Sussex Bootcamps!
(Pic from last bootcamp)
Our bootcamp sessions this time around have been focusing on repeated intervals of work with only a short rest. Gradually the amount of work done in the time and the amount of times each exercise is performed will be increased.
This is going to lead to a great level of muscular endurance and work capacity for our bootcampers. With the movements we are doing their core strength and core stability will be maximised.
As we introduce repeated intervals of a higher demand, their bodies fat burning is going to go through the roof!
Punch pads (above) are being introduced tomorrow, which is always a favourite.
Make sure you only do pad work with an instructor thoroughly experienced in training and teaching it - not just someone who thinks it will add a bit of variety to their sessions!
Freeky fat loss refers to our Halloween session - more on that soon!!
Steve Cork
P.S. Our fitness bootcamps aim to be hard work, challenging, but also fun! We want people to realise they can enjoy fitness and have being fit and healthy become the normal experience for them.
Sunday, October 26, 2008
Yesterday's Training!
I am so excited about all the projects i'm involved in at the moment and the new ways we'll be getting the word out and helping more people.
What ever service or programme it is i'll stand by it as one of the best you can do and commit to over delivering on the value you get.
From personal training, bootcamps, group classes, and beyond, watch out there is great stuff to come.
I'm still committed to getting my own training done. Yesterday was a close one but i just about managed to fit this in late afternoon.
Main focus was a variety of shoulder work. The heavier focus was mostly different vertical pressing, along with some heavy dumb bell snatches.
Lighter work was focused around some rotational movements using resistance bands - also some 1 arm kettlebell swings.
I prefer to make my pressing movements as whole body as possible by doing them all from a standing position.
The dreaded leg focus with lighter pulling and pressing is up next - it always seems to wipe me out!! Look out for a report on the pain soon!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
What ever service or programme it is i'll stand by it as one of the best you can do and commit to over delivering on the value you get.
From personal training, bootcamps, group classes, and beyond, watch out there is great stuff to come.
I'm still committed to getting my own training done. Yesterday was a close one but i just about managed to fit this in late afternoon.
Main focus was a variety of shoulder work. The heavier focus was mostly different vertical pressing, along with some heavy dumb bell snatches.
Lighter work was focused around some rotational movements using resistance bands - also some 1 arm kettlebell swings.
I prefer to make my pressing movements as whole body as possible by doing them all from a standing position.
The dreaded leg focus with lighter pulling and pressing is up next - it always seems to wipe me out!! Look out for a report on the pain soon!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Tuesday, October 21, 2008
2 Things You Need To Have Included In Your Training...
This lesson comes straight from my training session today - but these are elements i always try to include in my training, with my personal training clients and in bootcamps and classes.
My session today consisted of quite a few different rowing or pulling movements. This was the heavy emphasis today.
The lighter and higher repetition moves were focused around hip activation/ hip extention and getting the glutes (buttocks) to work hard and appropriately with the hamstrings and the lower back.
These are the very 2 things i'm refering to in the title!
Rowing or pulling both horizontally and vertically are basic patterns of movement that can go a long way to balancing out any pressing movements you are doing and maintaining shoulder health.
It's also a movement that helps counteract the dominant posture in a lot of people - rounded shoulders - often from sitting at a desk or driving for too long.
Are you a Hippie??
You need to train your hips and buttocks to be doing their fair share of the work. They have a huge roll to play in athletic movements and sparing knees and backs from taking too much of the load.
Once again, with so much of modern life sitting down, certain muscle groups and movement patterns become far less than optimal when moving or training.
How can you include these aspects in your activity?
For the Rowing;
Pull ups and Chin ups
Horizontal rowing from a bar
Pulling a band or cable
Weights for bent over rows
(Upright rows place the shoulder in a position of weakness and are not worth the risk for most people)
Partner rows with a connecting object like a belt or rope
For the Hip movements;
Squats
Lunges
Hip extentions on back
Hip extentions - feet on a swiss ball
Kettlebell swings
Deadlifts
1 leg deadlifts
These are some examples of how you can include these elements. As always, but especially with the hip movements, these need to be done correctly or you could be reinforcing the opposite of what you want to have happen. For example - you think you are moving at the hip, but your lower back or your knee is instead.
Be an Everyday Athlete!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
My session today consisted of quite a few different rowing or pulling movements. This was the heavy emphasis today.
The lighter and higher repetition moves were focused around hip activation/ hip extention and getting the glutes (buttocks) to work hard and appropriately with the hamstrings and the lower back.
These are the very 2 things i'm refering to in the title!
Rowing or pulling both horizontally and vertically are basic patterns of movement that can go a long way to balancing out any pressing movements you are doing and maintaining shoulder health.
It's also a movement that helps counteract the dominant posture in a lot of people - rounded shoulders - often from sitting at a desk or driving for too long.
Are you a Hippie??
You need to train your hips and buttocks to be doing their fair share of the work. They have a huge roll to play in athletic movements and sparing knees and backs from taking too much of the load.
Once again, with so much of modern life sitting down, certain muscle groups and movement patterns become far less than optimal when moving or training.
How can you include these aspects in your activity?
For the Rowing;
Pull ups and Chin ups
Horizontal rowing from a bar
Pulling a band or cable
Weights for bent over rows
(Upright rows place the shoulder in a position of weakness and are not worth the risk for most people)
Partner rows with a connecting object like a belt or rope
For the Hip movements;
Squats
Lunges
Hip extentions on back
Hip extentions - feet on a swiss ball
Kettlebell swings
Deadlifts
1 leg deadlifts
These are some examples of how you can include these elements. As always, but especially with the hip movements, these need to be done correctly or you could be reinforcing the opposite of what you want to have happen. For example - you think you are moving at the hip, but your lower back or your knee is instead.
Be an Everyday Athlete!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Sunday, October 19, 2008
My Training Session Today
For the last few weeks i've had a different focus to most of my own sessions.
I've been doing more sets of similar movement patterns with fairly good weights (mostly 8 - 10 reps), with higher reps of non competing movements mixed in.
I've also added slowing down the negative (usually lowering) part of each move to have more time under tension.
Both of these have added up to slightly longer sessions.
Today was quite a few different Dumb Bell pressing movements done heavy, with higher reps of leg and ab work thrown in throughout.
Some great work done, i stopped at an hour as i often do with this type of session but occasionally i'll go on a little longer.
Changing up my routine for a while has been good, i'll stick with it and advance it perhaps until the end of the year.
Be an everyday athlete!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
I've been doing more sets of similar movement patterns with fairly good weights (mostly 8 - 10 reps), with higher reps of non competing movements mixed in.
I've also added slowing down the negative (usually lowering) part of each move to have more time under tension.
Both of these have added up to slightly longer sessions.
Today was quite a few different Dumb Bell pressing movements done heavy, with higher reps of leg and ab work thrown in throughout.
Some great work done, i stopped at an hour as i often do with this type of session but occasionally i'll go on a little longer.
Changing up my routine for a while has been good, i'll stick with it and advance it perhaps until the end of the year.
Be an everyday athlete!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Saturday, October 18, 2008
What Price Do You Put On Your Health And Fitness?
What value do you put on this area of your life?
How important is it to you?
What is investing in preventative health and life enhancing measures worth to you?
How much of a higher value would you place on your health and fitness if you developed some kind of health problem?
It seems to me that a lot of people do not value their health and fitness until they can no longer be taken for granted and things have got quite bad.
If things get really bad no amount of money can buy you back your health and well-being, prevention is always going to be the most successful and cheaper option.
People will pay for health insurance but then do nothing to ensure they actually stay as healthy as possible!
Where am i going with this??
Well the economy i guess!
Just a shout out to say don't neglect that which is so important and vital to your well-being and quality of life.
Fitness can be free. Fitness training can be learned. Some people are entirely self motivated.
So there is never an excuse to stop!
Most of the time people make lots of mistakes and drastically lengthen the time it takes for them to get the results they want.
This is the point at which some kind of coaching comes in. Achieving your results in a good time frame, staying as motivated as possible, addressing specific issues and injuries.
Some people still need or want personal training. It is the best choice for them in terms of their time, effort, money and results.
What ever type of fitness training you choose, the benefits likely extend across your entire life. It's hard to put a price on a genuine life enhancer, something that is proven to reverse aspects of ageing (loss of muscle and bone mass etc).
This is the feedback i often hear - it's not just about losing weight and shaping up - it might not be about this at all.
What is it worth to play your sport injury free for an extra 5, 10, 20 years?
How about staying active with your kids and grandchildren throughout life, living independently and free from falls.
How about avoiding the risks of obesity, diabetes, heart disease and cancer - all of which are significantly affected by your lifestyle choices?
Sometimes we have to look at our choices from the perspective of what we want and what we don't want to happen.
Stay fit and healthy out there!
Steve
P.S. Our next bootcamp is about to start on Monday 20t Oct at Beech Hurst, Warden Park School, and Horsham Park. I'm looking forward to working with the next group of people taking positive action to enhance their lives!
P.P.S. I'm turning people away from many of my busier personal training times. If you have a more flexible schedule i may still be able to help you.
How important is it to you?
What is investing in preventative health and life enhancing measures worth to you?
How much of a higher value would you place on your health and fitness if you developed some kind of health problem?
It seems to me that a lot of people do not value their health and fitness until they can no longer be taken for granted and things have got quite bad.
If things get really bad no amount of money can buy you back your health and well-being, prevention is always going to be the most successful and cheaper option.
People will pay for health insurance but then do nothing to ensure they actually stay as healthy as possible!
Where am i going with this??
Well the economy i guess!
Just a shout out to say don't neglect that which is so important and vital to your well-being and quality of life.
Fitness can be free. Fitness training can be learned. Some people are entirely self motivated.
So there is never an excuse to stop!
Most of the time people make lots of mistakes and drastically lengthen the time it takes for them to get the results they want.
This is the point at which some kind of coaching comes in. Achieving your results in a good time frame, staying as motivated as possible, addressing specific issues and injuries.
Some people still need or want personal training. It is the best choice for them in terms of their time, effort, money and results.
What ever type of fitness training you choose, the benefits likely extend across your entire life. It's hard to put a price on a genuine life enhancer, something that is proven to reverse aspects of ageing (loss of muscle and bone mass etc).
This is the feedback i often hear - it's not just about losing weight and shaping up - it might not be about this at all.
What is it worth to play your sport injury free for an extra 5, 10, 20 years?
How about staying active with your kids and grandchildren throughout life, living independently and free from falls.
How about avoiding the risks of obesity, diabetes, heart disease and cancer - all of which are significantly affected by your lifestyle choices?
Sometimes we have to look at our choices from the perspective of what we want and what we don't want to happen.
Stay fit and healthy out there!
Steve
P.S. Our next bootcamp is about to start on Monday 20t Oct at Beech Hurst, Warden Park School, and Horsham Park. I'm looking forward to working with the next group of people taking positive action to enhance their lives!
P.P.S. I'm turning people away from many of my busier personal training times. If you have a more flexible schedule i may still be able to help you.
Tuesday, September 30, 2008
New Health Resource In Haywards Heath
One for you local people!
I've bumped into Osteopath Christian Bates a couple of times, and recently he joined a local business group that i go to. He has a new clinic in Haywards Heath called 'The Perrymount', which is on Clair Road.
There are a range of services on offer including Osteopathy, Acupuncture, Naturopathy, Homeopathy, Reflexology, Nutrition, Sports Massage, Allergy Testing, and Kinesiology.
Bootcamp regular Mary-Jane Sharatt is the Homeopath at the clinic.
I've no doubt this is a useful addition to the options for keeping Sussex fit and healthy.
For more info go to www.theperrymount.com
Watch out for some exciting Bootcamp news in the coming weeks .
There is bound to be another crazy video from me before to long which seems to keep some of you entertained!
Cheers,
Steve
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
I've bumped into Osteopath Christian Bates a couple of times, and recently he joined a local business group that i go to. He has a new clinic in Haywards Heath called 'The Perrymount', which is on Clair Road.
There are a range of services on offer including Osteopathy, Acupuncture, Naturopathy, Homeopathy, Reflexology, Nutrition, Sports Massage, Allergy Testing, and Kinesiology.
Bootcamp regular Mary-Jane Sharatt is the Homeopath at the clinic.
I've no doubt this is a useful addition to the options for keeping Sussex fit and healthy.
For more info go to www.theperrymount.com
Watch out for some exciting Bootcamp news in the coming weeks .
There is bound to be another crazy video from me before to long which seems to keep some of you entertained!
Cheers,
Steve
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
Wednesday, September 17, 2008
Got Superfoods? Personal Trainer Discusses His!
You've probably seen mention of 'Superfoods' out there in the media. They are supposed to be crammed full of goodness in one form or another.
There are quite a few to consider trying depending on what you like and what your budget stretches to!
I've tried a few things over the years. Much like supplements, i think you have to have the basics of a good diet in place before you should really bother with much else.
Here are some of the things i include that i consider to provide added benefits.
Nuts and seeds
These provide a source of essential fats, fibre, vitamins and minerals. A regular consumption has been linked to a significant reduction in risk of certain cancers.
Green Tea
Good source of antioxidants. May enhance metabolism. Reduces certain stress markers throughout day and post exercise. Caffeine consumption does promote fat loss, although i'm sure some people feel better without it. Not all brands are alike - i prefer Hampstead Single Estate.
White tea may be even better, i just haven't researched it yet - and it is quite a bit more expensive. Black tea still has some benefits too.
Coloured Vegetables
Hardly an exciting choice but one that should be a foundation of your diet. All the goodness balanced and packaged as nature intended.
Organic, Free Range Eggs and Meat
Some people will say there is no evidence this is better for you. I still believe (and different research comes out all the time) that these choices will be higher in protein, lower in fat, and higher in essential fats. Same for fish like salmon.
Dark Chocolate
Higher in antioxidants, minerals, and lower in sugar. And hey it's chocolate! High cocoa % chocolate that i have still found very (too) edible is available from Montezuma's and Infinity Foods own brand amongst others. Some raw chocolate is also a rare treat!
Red Wine
Not a daily consumption personally but in moderation i think that would be fine. I believe any alcohol in moderation has certain benefits in terms of reducing inflammation and maintaining healthy flexible arteries. Red wine goes further in it's benefits though.
Seagreens - Seaweed Food Supplement
This is what i use instead of a multi-vitamin / mineral at the moment. It seems to contain all the stuff needed. Isolated supplements like individual vitamins don't always seem to have the positive effect expected.
Remember the trial of vitamin e with smokers that had to be stopped because those taking it started dying more than those that weren't? Recently there was concern over taking only antioxidant supplements, although as always you have to make sure the studies have been done properly.
That's one reason i opt for this dried whole food so that the only response should be positive!
Not to say that there are no isolated substances that are not beneficial.
Enjoy your food choices - 'Super' or otherwise!
We're enjoying a great Bootcamp currently - middle of week 2.
My Circuits and Boxercise classes at Olympos Burgess Hill have been madly busy recently - don't miss out if you are in the area!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
There are quite a few to consider trying depending on what you like and what your budget stretches to!
I've tried a few things over the years. Much like supplements, i think you have to have the basics of a good diet in place before you should really bother with much else.
Here are some of the things i include that i consider to provide added benefits.
Nuts and seeds
These provide a source of essential fats, fibre, vitamins and minerals. A regular consumption has been linked to a significant reduction in risk of certain cancers.
Green Tea
Good source of antioxidants. May enhance metabolism. Reduces certain stress markers throughout day and post exercise. Caffeine consumption does promote fat loss, although i'm sure some people feel better without it. Not all brands are alike - i prefer Hampstead Single Estate.
White tea may be even better, i just haven't researched it yet - and it is quite a bit more expensive. Black tea still has some benefits too.
Coloured Vegetables
Hardly an exciting choice but one that should be a foundation of your diet. All the goodness balanced and packaged as nature intended.
Organic, Free Range Eggs and Meat
Some people will say there is no evidence this is better for you. I still believe (and different research comes out all the time) that these choices will be higher in protein, lower in fat, and higher in essential fats. Same for fish like salmon.
Dark Chocolate
Higher in antioxidants, minerals, and lower in sugar. And hey it's chocolate! High cocoa % chocolate that i have still found very (too) edible is available from Montezuma's and Infinity Foods own brand amongst others. Some raw chocolate is also a rare treat!
Red Wine
Not a daily consumption personally but in moderation i think that would be fine. I believe any alcohol in moderation has certain benefits in terms of reducing inflammation and maintaining healthy flexible arteries. Red wine goes further in it's benefits though.
Seagreens - Seaweed Food Supplement
This is what i use instead of a multi-vitamin / mineral at the moment. It seems to contain all the stuff needed. Isolated supplements like individual vitamins don't always seem to have the positive effect expected.
Remember the trial of vitamin e with smokers that had to be stopped because those taking it started dying more than those that weren't? Recently there was concern over taking only antioxidant supplements, although as always you have to make sure the studies have been done properly.
That's one reason i opt for this dried whole food so that the only response should be positive!
Not to say that there are no isolated substances that are not beneficial.
Enjoy your food choices - 'Super' or otherwise!
We're enjoying a great Bootcamp currently - middle of week 2.
My Circuits and Boxercise classes at Olympos Burgess Hill have been madly busy recently - don't miss out if you are in the area!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Thursday, September 11, 2008
Training For Results Or Just Fitness Training For The Sake Of It?
I read a great book recently - it's called 'The Four Hour Work Week' by Timothy Ferris.
I'll get to how this relates to fitness training.
Instead of getting carried away with a number like only 4 hours of work - which i'm sure is possible depending on the type of business or working conditions you are prepared to create - it is worth applying the principles anyway.
Imagine how much of a better lifestyle you would have if you were able to go from 60 hours to 30 while getting just as much achieved!
One of the principles in the book is the now famous 80/20 rule for looking at what smaller percentage of your actions actually create the most results. Then you can trim out many unnecessary actions and focus on those that are most productive.
Also maintaining more focus and cutting out all those time wasting and distracting activities that reduce productivity is another big area.
Another is automating and delegating as much work as possible to free up your time and energy for what is really important.
These areas and others can be seen in the terrible condition of 'Work for works sake'! Having to look like you are busy. Being 'busy' but not being productive. Doing unimportant and distracting tasks etc.
This is where i want you to start to think fitness. How many people out there are simply training for the sake of training?
Spinning their wheels but being totally unproductive? Actually this is a very real description of what some people do in a spinning class - turning their legs too fast and achieving very little actual work!
Now i know physical activity is enjoyable to many people - addictive even. Therefore training for the sake of enjoying it is certainly a choice.
I think you only need to ask questions of what you are doing if you have certain goals in mind - then there is the issue of progress or not? Is more always better? Not Usually.
I remember reading about a Tae Kwon Do competitor years ago who was describing this training state in himself. He would train at every given opportunity, never really taking the time to rest much at all. Eventually he realised this and for the sake of health, injury avoidance, and improved performance had to choose a more intelligent approach.
This was the first time i remember realising for myself that more does not equal better when you are trying to improve at something specific - certain long endurance activities aside. Even many traditional endurance practices now emphasise a good amount of quality work not just more quantity.
Going back to the book, i would say that the 80/20 rule applies and that those times of higher intensity and harder work provide 80% of the results.
Personal Training, Bootcamps, and classes certainly help to cut out the time wasting and distraction and focus effort.
Surely you can't automate and delegate your training though - someone else can't do it for you!
You're right, but once again, those shorter more intense sessions will lift metabolism and burn more fat while you are not training.
Resistance training will stimulate lean muscle mass, which will again raise metabolism and burn more fat while you are not training.
Eating enough protein as part of your regular balanced meals will also up metabolism and burn more fat.
So while you still have to do the work, you can make intelligent choices that mean your body gets the absolute most out of that work.
Be an efficient Everyday Athlete!!
Cheers,
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
I'll get to how this relates to fitness training.
Instead of getting carried away with a number like only 4 hours of work - which i'm sure is possible depending on the type of business or working conditions you are prepared to create - it is worth applying the principles anyway.
Imagine how much of a better lifestyle you would have if you were able to go from 60 hours to 30 while getting just as much achieved!
One of the principles in the book is the now famous 80/20 rule for looking at what smaller percentage of your actions actually create the most results. Then you can trim out many unnecessary actions and focus on those that are most productive.
Also maintaining more focus and cutting out all those time wasting and distracting activities that reduce productivity is another big area.
Another is automating and delegating as much work as possible to free up your time and energy for what is really important.
These areas and others can be seen in the terrible condition of 'Work for works sake'! Having to look like you are busy. Being 'busy' but not being productive. Doing unimportant and distracting tasks etc.
This is where i want you to start to think fitness. How many people out there are simply training for the sake of training?
Spinning their wheels but being totally unproductive? Actually this is a very real description of what some people do in a spinning class - turning their legs too fast and achieving very little actual work!
Now i know physical activity is enjoyable to many people - addictive even. Therefore training for the sake of enjoying it is certainly a choice.
I think you only need to ask questions of what you are doing if you have certain goals in mind - then there is the issue of progress or not? Is more always better? Not Usually.
I remember reading about a Tae Kwon Do competitor years ago who was describing this training state in himself. He would train at every given opportunity, never really taking the time to rest much at all. Eventually he realised this and for the sake of health, injury avoidance, and improved performance had to choose a more intelligent approach.
This was the first time i remember realising for myself that more does not equal better when you are trying to improve at something specific - certain long endurance activities aside. Even many traditional endurance practices now emphasise a good amount of quality work not just more quantity.
Going back to the book, i would say that the 80/20 rule applies and that those times of higher intensity and harder work provide 80% of the results.
Personal Training, Bootcamps, and classes certainly help to cut out the time wasting and distraction and focus effort.
Surely you can't automate and delegate your training though - someone else can't do it for you!
You're right, but once again, those shorter more intense sessions will lift metabolism and burn more fat while you are not training.
Resistance training will stimulate lean muscle mass, which will again raise metabolism and burn more fat while you are not training.
Eating enough protein as part of your regular balanced meals will also up metabolism and burn more fat.
So while you still have to do the work, you can make intelligent choices that mean your body gets the absolute most out of that work.
Be an efficient Everyday Athlete!!
Cheers,
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Friday, September 5, 2008
Review And Reflection
Birthday's are an interesting time!
I always like to look back on the previous year and what i've done. I've usually done far more than i had realised. Then i get excited about the year to come, partly planning exactly what will be happening and partly excited about all the unknowns.
It also happens to be a time of changing seasons now, and we can start to see the end of the year rapidly approaching (1st bloody Christmas catalogue through the door yesterday!). A good time to ask ourselves where we want to be and what we want to be by then!
With a short opportunity to get your routine back on track before end of the year meals, parties, holiday's and shopping start to take over - it's a good time to make the most of your fitness, clean up your nutrition, and hit it hard.
Personally the nutrition is there - as long as the last week's cake intake does not become a habit!
However my weighted workouts are going to have to be more regular and focused. I'm determined to play squash at least every other week and generally build up to some good fun challenges.
My training has become less regular as my business has become busier, but this can no longer be an excuse as i would not accept that from a personal training client! I'm disappointed my self protection training or martial arts has taken a back seat for far too long. Even if not getting to seminar's i'm determined to train this myself at least monthly.
Otherwise i'm pretty happy with where my personal training and bootcamps have got to over the last year.
A better work / life balance is definitely in order for the coming year.
How is yours?
What would make the most difference to the last part of your year?
Do you need to reclaim your health and fitness by giving them the priority they need in your life?
New bootcamp starts Monday 8th September.
See www.sussexbootcamps.co.uk for all the details. 9.30am in Haywards Heath is sold out and turning people away! Other times available at Cuckfield and Horsham.
For a highly experienced personal trainer who can tailor a package of sessions to suit your individual needs, contact me direct - steve@everydayathletes.co.uk
Extremely limited availability of personal training hours currently. Only the most serious and commited should apply.
Be an everyday athlete for life!
Steve
www.everydayathletes.co.uk
I always like to look back on the previous year and what i've done. I've usually done far more than i had realised. Then i get excited about the year to come, partly planning exactly what will be happening and partly excited about all the unknowns.
It also happens to be a time of changing seasons now, and we can start to see the end of the year rapidly approaching (1st bloody Christmas catalogue through the door yesterday!). A good time to ask ourselves where we want to be and what we want to be by then!
With a short opportunity to get your routine back on track before end of the year meals, parties, holiday's and shopping start to take over - it's a good time to make the most of your fitness, clean up your nutrition, and hit it hard.
Personally the nutrition is there - as long as the last week's cake intake does not become a habit!
However my weighted workouts are going to have to be more regular and focused. I'm determined to play squash at least every other week and generally build up to some good fun challenges.
My training has become less regular as my business has become busier, but this can no longer be an excuse as i would not accept that from a personal training client! I'm disappointed my self protection training or martial arts has taken a back seat for far too long. Even if not getting to seminar's i'm determined to train this myself at least monthly.
Otherwise i'm pretty happy with where my personal training and bootcamps have got to over the last year.
A better work / life balance is definitely in order for the coming year.
How is yours?
What would make the most difference to the last part of your year?
Do you need to reclaim your health and fitness by giving them the priority they need in your life?
New bootcamp starts Monday 8th September.
See www.sussexbootcamps.co.uk for all the details. 9.30am in Haywards Heath is sold out and turning people away! Other times available at Cuckfield and Horsham.
For a highly experienced personal trainer who can tailor a package of sessions to suit your individual needs, contact me direct - steve@everydayathletes.co.uk
Extremely limited availability of personal training hours currently. Only the most serious and commited should apply.
Be an everyday athlete for life!
Steve
www.everydayathletes.co.uk
Friday, August 29, 2008
Sussex Bootcamps on the Radio - What Happened!
As mentioned we had a brave Southern Counties reporter join us for a session in Haywards Heath on Tuesday!
It was a fun bit of exposure for us and Catherine (the reporter) had to find out more about what we do and then ended up with a couple of physical challenges. There were 2 live broadcasts on the radio.
After saying why we do what we do and the sort of people that have joined us, Ben took Catherine through the basics of a Kettlebell swing. This was with the aim of targeting a problem area of 'saddlebags' supposedly!!
The rest of the Bootcamp got on with their session as Ben put them through their paces. I helped Catherine to prepare for her challenges and told her more about the camp.
We ended up with the challenges being to perform a double jump (2 spins of a skipping rope to 1 jump), and then to hold a plank position for 20 seconds.
Not a massive challenge - the whole session would have been better - but not bad considering jeans and heels were the workout clothing of choice!
Thanks to all the participants of the 9.30 Beech Hurst Women's Bootcamp for putting up with the slight disruption!
We look forward to our next bit of media exposure.
Steve Cork
It was a fun bit of exposure for us and Catherine (the reporter) had to find out more about what we do and then ended up with a couple of physical challenges. There were 2 live broadcasts on the radio.
After saying why we do what we do and the sort of people that have joined us, Ben took Catherine through the basics of a Kettlebell swing. This was with the aim of targeting a problem area of 'saddlebags' supposedly!!
The rest of the Bootcamp got on with their session as Ben put them through their paces. I helped Catherine to prepare for her challenges and told her more about the camp.
We ended up with the challenges being to perform a double jump (2 spins of a skipping rope to 1 jump), and then to hold a plank position for 20 seconds.
Not a massive challenge - the whole session would have been better - but not bad considering jeans and heels were the workout clothing of choice!
Thanks to all the participants of the 9.30 Beech Hurst Women's Bootcamp for putting up with the slight disruption!
We look forward to our next bit of media exposure.
Steve Cork
Monday, August 25, 2008
Sussex Bootcamps On BBC Southern Counties Radio!
Hi,
Just to let you know that our bootcamp is being featured on BBC Southern Counties radio on Tue morning - apparently 9.30 and 9.50 live!!
Join us, our bootcampers and the presenter on the final week of bootcamp! Listen in at http://www.bbc.co.uk/southerncounties/local_radio/index.shtml or at 104.0–104.8 & 95.0–95.3 FM and on 1161, 1368 & 1485 AM
This is from our women's only fitness bootcamp in Haywards Heath. You can be on the next one if you are quick! It starts on September 8th.
www.sussexbootcamps.co.uk
Cheers,
Steve
Just to let you know that our bootcamp is being featured on BBC Southern Counties radio on Tue morning - apparently 9.30 and 9.50 live!!
Join us, our bootcampers and the presenter on the final week of bootcamp! Listen in at http://www.bbc.co.uk/southerncounties/local_radio/index.shtml or at 104.0–104.8 & 95.0–95.3 FM and on 1161, 1368 & 1485 AM
This is from our women's only fitness bootcamp in Haywards Heath. You can be on the next one if you are quick! It starts on September 8th.
www.sussexbootcamps.co.uk
Cheers,
Steve
Sunday, August 24, 2008
Burpee Interval Training At Home!
Here you go!
One of our clients favourites!!!
Once again i'm using the short Rapid Fat Loss Cardio soundtrack to time and motivate my efforts.
Have you tried this sytem as part of your own training yet?
If you are subscribed to my training journal, i'll hapily send you the 16 week plan so you can see how it works.
For maximum results you'll want to order the soundtracks that support the intervals. By doing so you'll also get the 4 minute version and any bonuses that still remain.
To Order Click Here!
Have a great Bank Holiday!
Not looking good weather wise for the music event in Haywards Heath!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Thursday, August 21, 2008
Stats To Make You Think About Your Fitness Training!
I gave a short presentation yesterday morning to a group of local business people in Haywards Heath.
The focus was to let them know about my Bootcamps, what they are, who does them and why people do them. Also i showed some of our great testimonials and some sample exercises, explaining why they can be more effective and intelligent choices.
I'm usually very positively focussed when it comes to why exercise and what the benefits are etc.
On this occasion i decided to read out some not so pleasant statistics, hopefully to provide a bit of a carrot and stick to get people to take action.
I think it is worth considering the impact your health and fitness (or lack of it) has and will have in the future on your family life, professional life, and the costs to society as a whole.
A couple of interesting statistics that jumped out at me were:
The World Health Organisation in 2004 attributed 22% of coronary heart disease being due to lack of physical activity.
Energy intake has been estimated to have dropped 20% between 1974 and 2004!
The second stat there indicates to me how important a role physical activity plays and the issue of what we are eating and when.
To your health, fitness, and longevity!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
The focus was to let them know about my Bootcamps, what they are, who does them and why people do them. Also i showed some of our great testimonials and some sample exercises, explaining why they can be more effective and intelligent choices.
I'm usually very positively focussed when it comes to why exercise and what the benefits are etc.
On this occasion i decided to read out some not so pleasant statistics, hopefully to provide a bit of a carrot and stick to get people to take action.
I think it is worth considering the impact your health and fitness (or lack of it) has and will have in the future on your family life, professional life, and the costs to society as a whole.
A couple of interesting statistics that jumped out at me were:
The World Health Organisation in 2004 attributed 22% of coronary heart disease being due to lack of physical activity.
Energy intake has been estimated to have dropped 20% between 1974 and 2004!
The second stat there indicates to me how important a role physical activity plays and the issue of what we are eating and when.
To your health, fitness, and longevity!
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Saturday, August 16, 2008
What Does A Personal Trainer / Fitness Professional Eat?
I get this question from time to time - "what do you eat?"
Often after talking through the nutritional guidelines i recommend to clients.
So here we go - a fairly typical day of my food intake.
Bowl pretty full of nuts, seeds, small amount of dried fruit, oats and 250ml of low fat yogurt.
1 Slice of rye bread and 4 poached eggs, plus a few veggies.
Serving of chicken or fish along with a good helping of raw vegetables.
Handfull of brazil nuts almonds and handful of dark chocolate!!
Serving of chicken or fish along with more veggies, occasionally some kind of sauce and occasionally some kind of carbs - rice, pasta.
Somewhere (either with the nuts and chocolate or after evening meal) i'll usually have another bowl of yogurt and nuts etc.
Variations?
Up to a couple of servings of red meat a week.
Usually no more than a couple of alcoholic drinks a week.
I tend to eat fruit as and when it is available locally in season.
Hydration?
Probably get through 1 - 2 litres of water, and up to 8 cups of green tea a day!
4 cups of black coffee a week.
Supplements?
1-2 doses of Seagreens seaweed supplement.
What i have covered here is probably ridiculously consistent for me! I just find it easy to do something similar at the same time most days. Most of the time food is simply fuel, although i definitely enjoy eating!
I eat and drink nearly 100% organic, and as mentioned with the fruit i prefer local and in season produce.
I have tried quite a lot of variation in my nutritional approach, which included five and a half years as a vegan.
I think that everyone should start out with all the basic nutritional guidelines in place and then optimise and make changes gradually from there to find out what works specifically for them.
Avoid extreme fads and 'miracle' products!
To your health and vitality!!
Steve
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
Often after talking through the nutritional guidelines i recommend to clients.
So here we go - a fairly typical day of my food intake.
Bowl pretty full of nuts, seeds, small amount of dried fruit, oats and 250ml of low fat yogurt.
1 Slice of rye bread and 4 poached eggs, plus a few veggies.
Serving of chicken or fish along with a good helping of raw vegetables.
Handfull of brazil nuts almonds and handful of dark chocolate!!
Serving of chicken or fish along with more veggies, occasionally some kind of sauce and occasionally some kind of carbs - rice, pasta.
Somewhere (either with the nuts and chocolate or after evening meal) i'll usually have another bowl of yogurt and nuts etc.
Variations?
Up to a couple of servings of red meat a week.
Usually no more than a couple of alcoholic drinks a week.
I tend to eat fruit as and when it is available locally in season.
Hydration?
Probably get through 1 - 2 litres of water, and up to 8 cups of green tea a day!
4 cups of black coffee a week.
Supplements?
1-2 doses of Seagreens seaweed supplement.
What i have covered here is probably ridiculously consistent for me! I just find it easy to do something similar at the same time most days. Most of the time food is simply fuel, although i definitely enjoy eating!
I eat and drink nearly 100% organic, and as mentioned with the fruit i prefer local and in season produce.
I have tried quite a lot of variation in my nutritional approach, which included five and a half years as a vegan.
I think that everyone should start out with all the basic nutritional guidelines in place and then optimise and make changes gradually from there to find out what works specifically for them.
Avoid extreme fads and 'miracle' products!
To your health and vitality!!
Steve
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
Tuesday, August 12, 2008
Your Health And Fitness Balance?
How balanced is your health and fitness approach?
How many different areas are you doing pretty good at?
All too often i see people who hit one area really well but are shockingly bad in others.
Other people might do a couple of things ok and a few more not so good.
Many will also not be up to scratch on any area.
Now, we have to be aware that the concept of 'balance' is different for many people depending on their particular goals and perspectives. But whatever your particular bias, you are going to need some level of strength, endurance, flexibility, speed, power, supportive nutrition, and restoration.
This is a basic list - each category could be further subdivided into specific aspects of each.
Take each of the above areas and honestly evaluate each one for yourself. Imagine each of these qualities is the spoke on a wheel. Any gaping holes or weaknesses in your wheel (your approach)?
Not many people have the requirements of an ultra specific training programme. Therefore most of us can benefit from being 'all rounders' to a certain extent.
So, the challenge for you is to address some of those areas you are not currently doing so well at. It's easy to do the things that we have learned to be good at, or have a natural ability for, even when we work them hard.
It's challenging, both physically and mentally to work at something new or different. And if you are truly addressing something that was out of balance, then addressing this should only be a positive, compared to just doing something different for the sake of it.
Ever heard that saying that if the only tool you have is a hammer, every problem starts to look like a nail in the wall that needs banging in?
Sometimes you really don't need to do just more of the same thing, harder!
Look at the two areas above that really form the foundation of the gains that you make, especially concerning health, - nutrition and restoration. Are you really giving your body enough of a varied stimulus, and then enough down time and fuel to positively adapt to that stimulus?
Be an Everyday Athlete!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
How many different areas are you doing pretty good at?
All too often i see people who hit one area really well but are shockingly bad in others.
Other people might do a couple of things ok and a few more not so good.
Many will also not be up to scratch on any area.
Now, we have to be aware that the concept of 'balance' is different for many people depending on their particular goals and perspectives. But whatever your particular bias, you are going to need some level of strength, endurance, flexibility, speed, power, supportive nutrition, and restoration.
This is a basic list - each category could be further subdivided into specific aspects of each.
Take each of the above areas and honestly evaluate each one for yourself. Imagine each of these qualities is the spoke on a wheel. Any gaping holes or weaknesses in your wheel (your approach)?
Not many people have the requirements of an ultra specific training programme. Therefore most of us can benefit from being 'all rounders' to a certain extent.
So, the challenge for you is to address some of those areas you are not currently doing so well at. It's easy to do the things that we have learned to be good at, or have a natural ability for, even when we work them hard.
It's challenging, both physically and mentally to work at something new or different. And if you are truly addressing something that was out of balance, then addressing this should only be a positive, compared to just doing something different for the sake of it.
Ever heard that saying that if the only tool you have is a hammer, every problem starts to look like a nail in the wall that needs banging in?
Sometimes you really don't need to do just more of the same thing, harder!
Look at the two areas above that really form the foundation of the gains that you make, especially concerning health, - nutrition and restoration. Are you really giving your body enough of a varied stimulus, and then enough down time and fuel to positively adapt to that stimulus?
Be an Everyday Athlete!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Thursday, August 7, 2008
Watch My Workout Muse Rapid Fat Loss Interval Demo!
Here is just one short example of the Rapid Fat Loss Cardio soundtracks that i recently posted about.
As you can see, good high energy stuff!
With a movement as big as a clean and press i quite like sticking with it for the whole 8 rounds. Once you develop the ability to work such intervals, you can do something which will be more likely to fatigue like squats or press ups.
You could even do several of these 8 rounds back to back with different exercises if you are feeling really evil - something my circuit training class in Burgess Hill have experienced a couple of times - albeit without the same soundtrack.
Watch out for the look of relief on my face when the completion is announced!
I've got a confession to make. I wasn't feeling on top form for this. I had a couple of weeks interuption to serious exercise while moving and then a further week off after aggravating my shoulder. As this was the first thing i did with any real effort, i've been sore most of the week - just from this 4 minutes!!
Time to step it back up - are you going to join me??
Hey if you still want those soundtracks, a personal training client of mine just bought them and the bonuses were still available with it. Remember, this is a short workout. The 16 week system is using different 20 min interval workouts.
Here is the link
Click Here!
Cheers,
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Sunday, August 3, 2008
Your Next Level Of Fitness! - Add Urgency!!
I've spent quite a bit of time this week working to improve personal training clients and class / bootcamp participants urgency in their movements.
Why?
Well the simplest answer comes from working with people on their punching and kicking.
Doing these type of movements in a slower and more relaxed manner certainly has some value. However you don't want to leave it at that!
Adding some urgency, power and dare i say it aggression turns these movements into a completely different animal!
Having got good with your technique so that you are pretty safe to strike harder, really trying to hit pads with your whole body is an amazing and exhausting experience!
Given the task of doing a set of bodyweight squats and moving at a good rate, many people - even those who who are 'advanced', tend to move pretty slowly. I can only think they have been doing too much bodypump!
Adding some urgency would remove the desire to prematurely reach for some added weights, especially when adding such an external load sometimes makes individuals technique much worse.
Overall i'll sum it up like this - if your training session is based on intervals and movements of a higher intensity, and you are able to talk during or immediately afterwards - you aren't really doing intervals and may well benefit from some urgency, quick!!
Our latest 4 week fitness bootcamp is about to begin. This time we are adding Horsham into the mix. Watch out, Sussex is about to get fitter, leaner, healthier, and looking better on the beach!
Cheers,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Why?
Well the simplest answer comes from working with people on their punching and kicking.
Doing these type of movements in a slower and more relaxed manner certainly has some value. However you don't want to leave it at that!
Adding some urgency, power and dare i say it aggression turns these movements into a completely different animal!
Having got good with your technique so that you are pretty safe to strike harder, really trying to hit pads with your whole body is an amazing and exhausting experience!
Given the task of doing a set of bodyweight squats and moving at a good rate, many people - even those who who are 'advanced', tend to move pretty slowly. I can only think they have been doing too much bodypump!
Adding some urgency would remove the desire to prematurely reach for some added weights, especially when adding such an external load sometimes makes individuals technique much worse.
Overall i'll sum it up like this - if your training session is based on intervals and movements of a higher intensity, and you are able to talk during or immediately afterwards - you aren't really doing intervals and may well benefit from some urgency, quick!!
Our latest 4 week fitness bootcamp is about to begin. This time we are adding Horsham into the mix. Watch out, Sussex is about to get fitter, leaner, healthier, and looking better on the beach!
Cheers,
Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Tuesday, July 29, 2008
Review of Workout Muse's Rapid Fat Loss Cardio Soundtracks.
Workout Muse’s Rapid Fat Loss Cardio Program promises fast fat loss for busy men and women who want to get big-time results by using interval cardio workouts.
The creators of Workout Muse claim that these workouts can be performed in 30 minutes or less and are best done on non-resistance training days three times per week (Workout Muse highly recommends resistance training in addition to their cardio workouts).
Furthermore, the interval cardio workouts use a host of equipment-free exercises that can be performed ANYWHERE and ANYTIME with no need for expensive cardio machines. These claims sound too good to be true, huh? Let’s examine how Workout Muse works and what makes it so different from the cardio regimen most people are following for fat loss…
Let me start by saying I have always been a fan of interval training myself, it does not require a ton of time and it is not boring like your usual cardio workouts. Unfortunately, what makes it so difficult is it is often a juggling act between my watch, desired intensity level, and awareness of my surroundings. When one takes my attention, (i.e. constantly looking at my watch to keep time) one of the others falters, (i.e. I can’t perform to the optimal intensity level because I feel like I might trip). It can also be the other way around, when I completely focus on the task at hand, I completely lose track of time and cannot follow the very important timelines. As a result, although interval training is the BEST training for fat loss, it is often hampered by the very timelines that make it so effective.
Workout Muse harnesses the science of interval training and the power of sound by providing done-for-you audio interval training soundtracks that tell you when to start, when to stop, and even provides countdowns and updates to keep you focused on the task at hand. Not to mention the mind-blowing, adrenaline racing workout music created from scratch by their elite team of sound designers! All you’ll need is your body weight and an mp3 or CD player to get started.
As I tried Workout Muse for the first time, I had one of those “why didn’t I think of this” moments. Well, let’s explore the trainer who did think of this. After all, as scary as it is, this day in age anyone with a computer can become certified without any real-world knowledge.
BJ GADDOUR, CSCS, is the president and founder of GGR Fitness and a Certified Strength and Conditioning Specialist with the prestigious National Strength and Conditioning Association. He is also the co-creator and fitness director of WORKOUT MUSE: The World’s FIRST and #1 Audio Interval Trainer. As a former fat kid and real world fat loss expert, BJ has helped HUNDREDS of people lose THOUSANDS of pounds of ugly, unwanted body fat!
I have to say I was first struck by BJ’s personal success story in overcoming his lifetime battle with being overweight. He isn’t one of those lucky genetic freaks that have a naturally perfect physique. But BJ didn’t just get into good shape … he got shredded! What is even more amazing is that he claims to have achieved this physique with the EXACT same interval cardio programs provided by Workout Muse. BJ was just like the average American, trying to figure out why his long, boring hours on the treadmill were doing nothing to decrease the bulge.
I have to be honest, when it comes to fitness one of the most annoying things in the world is when you see fat trainers that try to tell other people how to lose weight! I mean, who are these wannabes fooling? All I know is that I am not going to take exercise advice from someone who is in worse shape than I am. I want to know the person who is prescribing the program also does it him/herself. That is definitely the case with Workout Muse.
BJ is also extremely passionate in helping others who struggle with their weight and it is clearly evident that he simply loves what he does. More importantly, the results his program has provided time and time again for other people just like YOU are simply amazing. You really need to go and check out the Rapid Fat Loss Cardio site Click Here!to see the life-changing results BJ’s clients have gotten from his simple, yet brutally effective interval cardio routines.
For those of you who are not familiar with High-Intensity Interval Training, this is not some gimmicky, here today, gone tomorrow fitness fad. There is rock-solid science supporting this type of training. Daily there are more and more studies being published demonstrating the almost unbelievable effects interval cardio has on the body.
The whole concept behind the rapid fat loss cardio system is that you sprint to look better naked. Yeah I know, it sounds a bit cheesy, but here’s how it all works: Interval Training consists of alternating between bouts of maximal effort and low to moderate-intensity recovery periods. Essentially, high-intensity exercise rapidly depletes muscle glycogen (stored sugar) which subsequently increases total body fat-burning during both the recovery periods during your workouts AND in the hours and even days after your workouts. So by burning carbs during your workout you will essentially burn fat the rest of the day! After all, have you ever met a fat sprinter?
Keep in mind, you don’t necessarily have to run to sprint, it is the work-to-rest ratio and relative intensity of a sprinter that you are trying to emulate. So these workouts can be done with any form of cardiovascular exercise. In fact, BJ highly recommends that de-conditioned beginners start performing interval training on a stationary bike in order to build work capacity, decrease body weight, and improve physical confidence without the unwanted pounding on the joints. Once you melt off some serious fat and get the hang of intervals, then you can progress to others forms of exercise like running without overwhelming your body.
The powerful AFTERBURN effect of interval cardio allows your body to burn a ton of calories during your workout AND a ton of calories for the 24-48 hours following your workout. Talk about a good return to your investment! This is accomplished by the fat loss phenomenon know as EPOC (Excess Post-Exercise Oxygen Consumption) which describes the amount of energy expended by your body to recover from intense exercise. On the other hand, when a person performs, typical, steady, long bouts of cardio the calorie burn stops the second they do.
Gaddour cites one landmark aerobic training study showing that 45 hours of aerobic training led to ZERO FAT LOSS over dieting alone! Furthermore, he spits out numerous studies supporting the fact that interval training burns 9 times more body fat than the long, boring steady-state aerobic alternative. One study even shows that only four minutes of the Tabata Interval Protocol (20 s on, 10 s off) led to greater fat loss and fitness improvements than another group who performed 60-minute bouts of slow cardio. This exact protocol is featured in both the final month of the 16-Week Rapid Fat Loss Cardio Program and as the Workout Muse Cardio EXPRESS, a special 4-Minute Rapid Fat Loss Cardio Routine that you can perform on those days when you simply do not have enough time to get a full interval workout in. Yep, that’s right, no excuses!
Of course, Workout Muse is not the first product out there to promote and prescribe interval training. So what makes their program unique?
The Workout Muse Audio Interval Training Soundtracks!
The bottom line is that interval training can be a real pain the butt to perform on your own without someone telling you when to start and stop. You constantly have to look at your clock and this annoying distraction truly limits the effectiveness of your interval workouts. Basically, you become a prisoner to your stopwatch! It is one of those inconveniences that I have tolerated only because there was no alternative.
Well, now that I have tried Workout Muse, I am going to keep using it. I was apprehensive about the fact that I have very particular music tastes and would miss them throughout my workouts. However, I was shocked to find that I didn’t miss my music at all. For one, the countdowns and time keeping were invaluable, but also, I guess it wasn’t the songs specifically that drove my workout, but the beats and rhythms behind them. Topher Farrell, Co-founder and Head Sound Designer for Workout Muse captures really cool beats, sounds and rhythms so that I still feel the same motivation I did from my old music. Topher has years and years of experience as a professional sound designer for film and as a music producer/audio engineer. This does show in the quality of the sound and seamless nature of the tracks.
So, here’s what you get with The 16-Week Rapid Fat Loss Cardio Soundtracks:
HERE’S WHAT YOU’LL GET:
Over 2 Hours of Professional Sound Design and Music Composition!
The EXACT Customized And Periodized Rapid Fat Loss Cardio Program We Hand To All Of Our Paying Training Clients On DAY ONE So They Can Up To Lose 2-3+ Lbs of Ugly, Unwanted Body fat Per Week!
Each Month You Will Alternate Between Two Different Workouts (Cardio Workout A And Cardio Workout B) Each Featuring 10-20 Minutes Of Rapid Fat Loss Intervals Book-Ended By A 5-Minute Warm-Up and A 5-Minute Cool-Down So You Can Get Big-Time Results In 30 Minutes Or Less!
DONE-FOR-YOU Detailed Audio Instructions Clearly Explaining How To Perform Your Cardio Intervals For Some Serious Fat-Melting!
DONE-FOR-YOU Pre-Programmed Work-to-Rest Periods That Tell You When To Start And When To Stop With Strategically Placed Countdowns and Updates Serving As Your Personal Music Trainer!
Original Music Created From Scratch To Drive The Most Intense, Results-Producing Workouts Of Your Life!
Every Track Has DIFFERENT INTERVALS To UNIQUE MUSIC To Provide Endless Listening Pleasure For Your Rapid Fat Loss Cardio Workouts!
Plus, they have thrown in a ton of LIMITED-TIME ONLY BONUSES that you simply don’t want to miss out on! With Workout Muse’s 60-Day no questions-asked, money-back guarantee, you can personally test-drive these rapid fat loss soundtracks RISK-FREE! You literally have nothing to lose besides ugly, unwanted body fat!
Now, before you run off and buy, there is one catch… THESE WORKOUTS ARE REALLY HARD!
PLEASE READ THIS BEFORE YOU BUY!
This product IS NOT FOR YOU if:
- You are someone who is undisciplined and unmotivated and WILL NOT workout unless you have supervision!
- You are a whiner or complainer with a self-defeating negative attitude!
- You are looking for another quick fix or a crash diet to solve all of your problems overnight!
- You have a health or medical condition that will not allow for the performance of HIGH-INTENSITY activity!
- You don't have the ability to open a zip file and play an mp3!
Now, this product IS FOR YOU if:
- You want the most simple, convenient, and affordable DONE-FOR-YOU rapid fat loss cardio interval training system automated to audio instructions that has helped hundreds of people before you lose thousands of pounds of ugly, unwanted body fat!
- You are a hard-working individual with a positive mental attitude and an unbreakable commitment to ACTUALLY FOLLOW a tried and proven fitness program!
- You have the ability to handle INTENSE muscle burn and push yourself past your comfort zone!
- You have a good support system around you to help you stay accountable towards your fitness goals!
- You own an mp3 player or cd player and have some experience with downloading PDFs and mp3 files!
Check it out today so you can see what everybody in the fitness world is talking about @ Click Here!
Steve Cork
P.S. Remember my e-book on the Mental Side of training is just one of the bonuses that you can get with this product if you order this week.
Mine is only a short book, but if you truly apply what is in it it will be worth the price of the whole product to you!
Monday, July 28, 2008
Free Fat Loss System Gift For You!
Hi,
Keep a close eye on my blog this week, and on your in boxes if you are signed up to my training journal newsletter.
I am going to be giving away some fantastic fat loss resources for you to enjoy in the next day or so.
One in particular is a 16 week rapid fat loss cardio system that will blow you away.
The other is a time efficient 4 minute fat loss workout along with a timed soundtrack for you to workout to. You can download this to an mp3 or burn onto a cd, or just do it right in front of your computer if the boss doesn't mind!
If you like this system and can see how you could use this for great results alongside your Bootcamp, Personal Training sessions, or classes, there will be a great offer to get hold of more of this system.
This could well revolutionise any training you do on your own, at the gym, or on holiday. The system is great but adding music which contains the timed intervals within it takes it to the next level .
Want to decrease your body fat in the most effective way possible?
Want to rapidly improve your fitness?
Then you have to put this into practise!
Look out for more info soon, and a way to also get hold of my very own 'Mental Fitness For Maximum Fat loss' e-book for free!
We've been integrating this stuff into our Sussex Bootcamp sessions and personal training sessions to great effect. We're about to unleash the whole thing!
Stay tuned!
Steve.
P.S. Thanks to everyone who has asked how my move from Haywards Heath to Plumpton Green has gone. All has nearly been shifted and i just have to find a home for everything now!
Keep a close eye on my blog this week, and on your in boxes if you are signed up to my training journal newsletter.
I am going to be giving away some fantastic fat loss resources for you to enjoy in the next day or so.
One in particular is a 16 week rapid fat loss cardio system that will blow you away.
The other is a time efficient 4 minute fat loss workout along with a timed soundtrack for you to workout to. You can download this to an mp3 or burn onto a cd, or just do it right in front of your computer if the boss doesn't mind!
If you like this system and can see how you could use this for great results alongside your Bootcamp, Personal Training sessions, or classes, there will be a great offer to get hold of more of this system.
This could well revolutionise any training you do on your own, at the gym, or on holiday. The system is great but adding music which contains the timed intervals within it takes it to the next level .
Want to decrease your body fat in the most effective way possible?
Want to rapidly improve your fitness?
Then you have to put this into practise!
Look out for more info soon, and a way to also get hold of my very own 'Mental Fitness For Maximum Fat loss' e-book for free!
We've been integrating this stuff into our Sussex Bootcamp sessions and personal training sessions to great effect. We're about to unleash the whole thing!
Stay tuned!
Steve.
P.S. Thanks to everyone who has asked how my move from Haywards Heath to Plumpton Green has gone. All has nearly been shifted and i just have to find a home for everything now!
Thursday, July 24, 2008
Get Moving!
I have been busy recently moving house. What a joyful experience it is!
It has taken out - or i have allowed it to take out - quite a few training days. The day itself was probably physical enough though!
For those of you local to the area, i've moved from Haywards Heath to Plumpton Green.
Moving to this area is going to be great for me for a couple of reasons in particular. I love being so close to the Downs, and also the peace and quiet it brings.
However this is partly due to the noisy traffic on the road i've lived on in Haywards Heath.
If that was my only consideration, i could have achieved it by moving 100 yards in the right directions off this road rather than 6 miles!
How does this relate to your fitness training or nutrition?
Well, have you ever felt that the only way for you to make significant progress was taking some massive change of direction? Maybe you have actually done this. Maybe it was exactly what was needed and maybe it got you exactly the results you were after.
However i think that all too often people make drastic changes in their health and fitness approach, when they could have achieved the same or even much more by staying much closer to home and making some less drastic changes in the right directions.
Ever heard someone say that squats make their knees hurt - and then seen them squat! Is it the squat that should be banished from their routine or the technique that needs to be fixed??
The same can be said for diet or nutrition. Big sweeping, drastic changes are rarely the answer for long term health and success.
Luckily i'm not left feeling that was my only criteria for moving and i made a mistake!
I'm looking forward to getting some seriously great sessions on the Downs. The worst thing right now is the fact my pull up bar does not fit any of the door frames in the new place!
Now that is a criteria worth moving for! Maybe i need to get out more??
Hope the moving in your life is getting you where you need to go.
Until next time....
Steve Cork
It has taken out - or i have allowed it to take out - quite a few training days. The day itself was probably physical enough though!
For those of you local to the area, i've moved from Haywards Heath to Plumpton Green.
Moving to this area is going to be great for me for a couple of reasons in particular. I love being so close to the Downs, and also the peace and quiet it brings.
However this is partly due to the noisy traffic on the road i've lived on in Haywards Heath.
If that was my only consideration, i could have achieved it by moving 100 yards in the right directions off this road rather than 6 miles!
How does this relate to your fitness training or nutrition?
Well, have you ever felt that the only way for you to make significant progress was taking some massive change of direction? Maybe you have actually done this. Maybe it was exactly what was needed and maybe it got you exactly the results you were after.
However i think that all too often people make drastic changes in their health and fitness approach, when they could have achieved the same or even much more by staying much closer to home and making some less drastic changes in the right directions.
Ever heard someone say that squats make their knees hurt - and then seen them squat! Is it the squat that should be banished from their routine or the technique that needs to be fixed??
The same can be said for diet or nutrition. Big sweeping, drastic changes are rarely the answer for long term health and success.
Luckily i'm not left feeling that was my only criteria for moving and i made a mistake!
I'm looking forward to getting some seriously great sessions on the Downs. The worst thing right now is the fact my pull up bar does not fit any of the door frames in the new place!
Now that is a criteria worth moving for! Maybe i need to get out more??
Hope the moving in your life is getting you where you need to go.
Until next time....
Steve Cork
Friday, July 18, 2008
Sussex Bootcamps at Horsham Eco Fair
This Sunday (20th), Sussex Bootcamps will have a booth and be performing Demonstrations at the Horsham Eco Fair.
This is all going on at Horsham Park near the Pavilions Centre. This lovely park is the location of our future Horsham Bootcamp.
I have long had a keen interest in the environment, and try to consider the environmental impact of everything i do.
Bootcamps can run with a minimum of equipment, and of course no powered machinery!
They are kinder to the environment, and exercising outdoors is generally far more pleasant and we would argue better for you.
Come along and meet bootcamp and personal trainers Ben Davis and myself Steve Cork at the Horsham Eco Fair!
Steve
This is all going on at Horsham Park near the Pavilions Centre. This lovely park is the location of our future Horsham Bootcamp.
I have long had a keen interest in the environment, and try to consider the environmental impact of everything i do.
Bootcamps can run with a minimum of equipment, and of course no powered machinery!
They are kinder to the environment, and exercising outdoors is generally far more pleasant and we would argue better for you.
Come along and meet bootcamp and personal trainers Ben Davis and myself Steve Cork at the Horsham Eco Fair!
Steve
Tuesday, July 15, 2008
Are You Fatter Than You Think You Are?
I noticed a really interesting article in the Independent on Saturday.
It basically says that with growing obesity, what people then consider to be "normal" weight has also increased so that many people are now underestimating how fat they really are.
As a result many people are failing to realise they have a problem that needs to be addressed.
People first need to recognise they are overweight and can then do something about it. Otherwise there will not be much motivation to act.
From 1999 to 2007, the amount of people studied who were classed as being overweight (a body mass index of 25 or over) increased by 10% (from 43 to 53%). However the proportion of people who correctly identified themselves went from 81 to 75%.
People classified as obese (a BMI of 30 plus) nearly doubled, but the majority realised they were too fat.
What's your BMI?
To check your own score type 'BMI calculator' into Google and plenty of free options come up.
Is it a good tool? Well it promotes a certain amount of body awareness which is always a good thing. However people who train hard will typically carry more muscle mass, and this is not taken into account with BMI.
So at one end of the scale we have people carrying healthy muscle tissue with low body fat being classed as overweight - maybe even obese if heavily muscled, to thinner looking people who actually have a higher body fat percentage, but being considered "normal".
In between these are the rest of the population for which BMI can provide a good guide.
What's my BMI?
My result is 24.3. This is in the ideal weight for height range, but it is at the top end of this!
At a body fat level of 11%, it's a bit strange to think that if hit the weights hard for a while and put on 2 1/2 kilo's of muscle mass i would then be considered "overweight"!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
It basically says that with growing obesity, what people then consider to be "normal" weight has also increased so that many people are now underestimating how fat they really are.
As a result many people are failing to realise they have a problem that needs to be addressed.
People first need to recognise they are overweight and can then do something about it. Otherwise there will not be much motivation to act.
From 1999 to 2007, the amount of people studied who were classed as being overweight (a body mass index of 25 or over) increased by 10% (from 43 to 53%). However the proportion of people who correctly identified themselves went from 81 to 75%.
People classified as obese (a BMI of 30 plus) nearly doubled, but the majority realised they were too fat.
What's your BMI?
To check your own score type 'BMI calculator' into Google and plenty of free options come up.
Is it a good tool? Well it promotes a certain amount of body awareness which is always a good thing. However people who train hard will typically carry more muscle mass, and this is not taken into account with BMI.
So at one end of the scale we have people carrying healthy muscle tissue with low body fat being classed as overweight - maybe even obese if heavily muscled, to thinner looking people who actually have a higher body fat percentage, but being considered "normal".
In between these are the rest of the population for which BMI can provide a good guide.
What's my BMI?
My result is 24.3. This is in the ideal weight for height range, but it is at the top end of this!
At a body fat level of 11%, it's a bit strange to think that if hit the weights hard for a while and put on 2 1/2 kilo's of muscle mass i would then be considered "overweight"!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Sunday, July 13, 2008
Spinning In Sussex To Help Keep You Sane?!
Another sunny Sunday morning - another Spin class to cover in Haywards Heath!
I wrote about some of the pro's and con's of Spinning and other methods of indoor cycling in another blog post.
After today's session i realised a couple of things.
I was going to say the best exercise i got was the run i had to do to get to the Dolphin Centre on time! Especially as i don't get that much running done generally.
On the way back i was just leisurely walking, so i had time to reflect.
I was thinking about something i had previously said about spinning - the fact that it can be seriously limited in terms of movement skills. I'll still stand (jump and skip!) by that, but something else became apparent today.
I've often said that hard training helps to keep me sane - or at least feeling good! It kind of reconnects me to a sense of primal physical expression.
In a society that can lack anything in the way of physical exertion or expression as part of daily life, and be full of intangible stressors, being able to 'blow off steam' physically is essential.
For this purpose it doesn't really matter what the activity is. The important thing is being able to work hard involving the larger muscle groups in the body and let your mind and body get rid of any stress.
Combine this with the possibility of moving to a repetitive rhythm in the music and this has got to do something to enhance the mental benefits of the training.
Different activities may better achieve this mental benefit more easily for some individuals. Experiment with which options provide you with the most benefit.
I would still rather make the majority of my training tick several boxes, and therefore choose something far more whole body, demand a certain amount of movement skills, and raise my metabolism.
Something more one dimensional would therefore play a far smaller role in my overall training plan.
With this in mind, and in order to focus far more of my time and energy into Personal Training and Bootcamps, i have cut a couple of my Spinning classes from Sawyers in Haywards Heath in the last week.
The mental benefits to training are just some of the awesome reasons to keep up your good hard work.
Be an Everyday Athlete and add life to your years!!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
I wrote about some of the pro's and con's of Spinning and other methods of indoor cycling in another blog post.
After today's session i realised a couple of things.
I was going to say the best exercise i got was the run i had to do to get to the Dolphin Centre on time! Especially as i don't get that much running done generally.
On the way back i was just leisurely walking, so i had time to reflect.
I was thinking about something i had previously said about spinning - the fact that it can be seriously limited in terms of movement skills. I'll still stand (jump and skip!) by that, but something else became apparent today.
I've often said that hard training helps to keep me sane - or at least feeling good! It kind of reconnects me to a sense of primal physical expression.
In a society that can lack anything in the way of physical exertion or expression as part of daily life, and be full of intangible stressors, being able to 'blow off steam' physically is essential.
For this purpose it doesn't really matter what the activity is. The important thing is being able to work hard involving the larger muscle groups in the body and let your mind and body get rid of any stress.
Combine this with the possibility of moving to a repetitive rhythm in the music and this has got to do something to enhance the mental benefits of the training.
Different activities may better achieve this mental benefit more easily for some individuals. Experiment with which options provide you with the most benefit.
I would still rather make the majority of my training tick several boxes, and therefore choose something far more whole body, demand a certain amount of movement skills, and raise my metabolism.
Something more one dimensional would therefore play a far smaller role in my overall training plan.
With this in mind, and in order to focus far more of my time and energy into Personal Training and Bootcamps, i have cut a couple of my Spinning classes from Sawyers in Haywards Heath in the last week.
The mental benefits to training are just some of the awesome reasons to keep up your good hard work.
Be an Everyday Athlete and add life to your years!!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
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