I'm off to do a course today - actually re-do a course i took last year. Along with fellow personal trainer and bootcamp trainer, Ben Davis, we are going to be learning - or re-learning in my case MAT.
MAT stands for 'Muscle Activation Techniques' and is particularly useful in a one on one personal training situation. I know it is great for helping my clients and therefore want to get better at using it.
One of the key concepts of MAT is how muscular tension is viewed and worked with. For a long time the approach to a tight muscle is to stretch, stretch, and stretch some more.
However MAT has shown that this is often not an appropriate solution.
Instead, tension is seen as potentially protective of something else that is weak. This is assessed and tested, and if appropriate corrected by allowing the weaker muscle to become activated or strengthened again.
The affect of bringing the weakened muscle back into play can be such that the previously tense muscle can now return to a normal level of activity.
The amazing part is that someone can have this done and be stronger. They can then go back to their normal approach of stretching - and find that they are weak again! That's right for some people stretching (and also possibly regular exercise) will make you worse!
Not to say never to stretch or work on your flexibility, just that it's good to know when and how to best do this and have a way to test. MAT provides this, and if you think you have any imbalances or recurring problems, especially if you feel it is made worse by certain exercises, then you should seek out a MAT trained Personal Trainer.
Have a good weekend,
Steve.
Friday, May 30, 2008
Thursday, May 29, 2008
Last Call for Bootcamp!!
Here we go again!
Another 4 weeks of fast fitness results about to begin.
This is your last chance to get on board. In fact it's too late for our 9.30 Bootcamp at Beechurst in Haywards Heath. This one is full up.
We still have some spaces available for the evening camps, at 6 and 7.15 pm at Whitemans Green in Cuckfield.
Hassocks and Horsham have had to be postponed until next time unfortunately.
For the best mix of personal training, circuit training, boxercise, and team games get yourself on a Sussex Bootcamp.
It's all backed up with just the right amount of information and motivation through e mails and in person.
Here's what a recent participant had to say:
"I started Bootcamp for personal mental and physical motivation.
After the recent death of my mother who was suffering from terminal cancer for over a year I was finding it difficult to contrite and motivate myself in all areas of my life. Having a demanding full time job and lively young family to nurture I needed some ‘me ‘time, out in the open with people who didn’t know me, where I couldn’t or didn’t have to talk about my work. A time to reflect and grieve in the best way I knew possible by shifting my focus, challenging my body and mind through a different type of exercise than that I was used to.
I have become stronger both physically and mentally. I have connected and met some lovely people. I have noticed that no matter how difficult the outside challenges may appear the welcoming and supportive approach from Ben & Steve at Sussex Boot Camp was awesome.
Pick up the phone or send that email. Something somewhere has lead you to the Sussex Bootcamp so follow your inner instincts. No matter how small or big your challenge maybe, Ben & Steve and the structure they have set up will support you.
It is not easy to commit, it is not easy to train there are always distraction and excuses. Owe it to yourself Invest in your health & just do it. NOW."
Kay Penney
More info at http://www.sussexbootcamps.co.uk/
Happy Training,
Steve Cork
Another 4 weeks of fast fitness results about to begin.
This is your last chance to get on board. In fact it's too late for our 9.30 Bootcamp at Beechurst in Haywards Heath. This one is full up.
We still have some spaces available for the evening camps, at 6 and 7.15 pm at Whitemans Green in Cuckfield.
Hassocks and Horsham have had to be postponed until next time unfortunately.
For the best mix of personal training, circuit training, boxercise, and team games get yourself on a Sussex Bootcamp.
It's all backed up with just the right amount of information and motivation through e mails and in person.
Here's what a recent participant had to say:
"I started Bootcamp for personal mental and physical motivation.
After the recent death of my mother who was suffering from terminal cancer for over a year I was finding it difficult to contrite and motivate myself in all areas of my life. Having a demanding full time job and lively young family to nurture I needed some ‘me ‘time, out in the open with people who didn’t know me, where I couldn’t or didn’t have to talk about my work. A time to reflect and grieve in the best way I knew possible by shifting my focus, challenging my body and mind through a different type of exercise than that I was used to.
I have become stronger both physically and mentally. I have connected and met some lovely people. I have noticed that no matter how difficult the outside challenges may appear the welcoming and supportive approach from Ben & Steve at Sussex Boot Camp was awesome.
Pick up the phone or send that email. Something somewhere has lead you to the Sussex Bootcamp so follow your inner instincts. No matter how small or big your challenge maybe, Ben & Steve and the structure they have set up will support you.
It is not easy to commit, it is not easy to train there are always distraction and excuses. Owe it to yourself Invest in your health & just do it. NOW."
Kay Penney
More info at http://www.sussexbootcamps.co.uk/
Happy Training,
Steve Cork
Wednesday, May 28, 2008
What Are Your Magic Numbers??
Are you using certain targets to improve your performance or give yourself a goal to aim for?
Do you have certain numbers in mind for specific exercises that would mean a lot if you achieved it?
I think it's pretty natural to want to quantify something - you run or cycle a certain distance and you always know your ideal time for example, - or have some nice round number that you would like to achieve.
Or you learn to do press ups and then start to wonder how many you could achieve (a good one for those of you in my circuit training classes).
I like to set myself goals - short term and long term, so i've always been quite motivated by this kind of thing. At 19 pull ups (at last attempt) i'm still one short of that magic 20 that will be great when i achieve it.
More recently i hit a mile stone that felt really good!
Since i've addressed strength training more seriously over the last 3 - 4 years, one lift i've always liked feeling the progress on is the deadlift.
After learning correct form, it's great to get that first 100kg. It takes a little adjustment in grip strength, but pretty soon the kilo's add up. 120kg was nice, then 130. Around this point i started to get an idea what it would be like to get to double my bodyweight - which would have been around 150kg.
Working consistently with good technique helps avoid injury and keep progress steady, so eventually my target came and went.
I could go on and on in various amounts of detail, but let's bring this up to date! The other week i was very excited to lift 182kg! Why did this excite me so much? Well it is just over 400lbs - and that to me was a magic number.
Next stop - two and a half times bodyweight!!
So what are your magic numbers? What would feel great to achieve with a few weeks, months, or years work?
Pick some good ones and go for it! It's better than winning the lottery - sort of!
Steve
P.S. 4 weeks is a magic number for our bootcamp participants. Want to find out how much you can achieve? Next bootcamps start 2nd June at Beechurst in Haywards Heath, and Whitemans Green in Cuckfield.
http://www.sussexbootcamps.co.uk/
Do you have certain numbers in mind for specific exercises that would mean a lot if you achieved it?
I think it's pretty natural to want to quantify something - you run or cycle a certain distance and you always know your ideal time for example, - or have some nice round number that you would like to achieve.
Or you learn to do press ups and then start to wonder how many you could achieve (a good one for those of you in my circuit training classes).
I like to set myself goals - short term and long term, so i've always been quite motivated by this kind of thing. At 19 pull ups (at last attempt) i'm still one short of that magic 20 that will be great when i achieve it.
More recently i hit a mile stone that felt really good!
Since i've addressed strength training more seriously over the last 3 - 4 years, one lift i've always liked feeling the progress on is the deadlift.
After learning correct form, it's great to get that first 100kg. It takes a little adjustment in grip strength, but pretty soon the kilo's add up. 120kg was nice, then 130. Around this point i started to get an idea what it would be like to get to double my bodyweight - which would have been around 150kg.
Working consistently with good technique helps avoid injury and keep progress steady, so eventually my target came and went.
I could go on and on in various amounts of detail, but let's bring this up to date! The other week i was very excited to lift 182kg! Why did this excite me so much? Well it is just over 400lbs - and that to me was a magic number.
Next stop - two and a half times bodyweight!!
So what are your magic numbers? What would feel great to achieve with a few weeks, months, or years work?
Pick some good ones and go for it! It's better than winning the lottery - sort of!
Steve
P.S. 4 weeks is a magic number for our bootcamp participants. Want to find out how much you can achieve? Next bootcamps start 2nd June at Beechurst in Haywards Heath, and Whitemans Green in Cuckfield.
http://www.sussexbootcamps.co.uk/
Sunday, May 11, 2008
The Best Results of the Year Just When You Want Them Most..
The extra exposure to sunlight over the next few months helps to provide a more potent hormonal environment than the rest of the year.
This is a time you want to make the most of by continuing to train hard to maximise the possible gains that can then be built on over the winter.
Unfortunately many good intentions and training programmes get dropped as the warmer weather invites a change in routine.
Think long term with your training and goals and try to keep some kind of routine and momentum going. This should keep you more focused than only short term 'holiday' goals, though these are important for motivation too.
If you're less inspired by the gym or classes, then find alternatives that do work for you. Training outdoors is a great way to make the most of getting some of that exposure to a healthy amount of sunlight - just be responsible about it.
Outdoor training options? Try personal training in your own garden or local park for some great outdoor options. Bootcamps and our outdoor Saturday fitness sessions are another great way to go. Get out on the Downs or local footpaths etc.
See you in the park!
Steve
http://www.sussexbootcamps.co.uk/
This is a time you want to make the most of by continuing to train hard to maximise the possible gains that can then be built on over the winter.
Unfortunately many good intentions and training programmes get dropped as the warmer weather invites a change in routine.
Think long term with your training and goals and try to keep some kind of routine and momentum going. This should keep you more focused than only short term 'holiday' goals, though these are important for motivation too.
If you're less inspired by the gym or classes, then find alternatives that do work for you. Training outdoors is a great way to make the most of getting some of that exposure to a healthy amount of sunlight - just be responsible about it.
Outdoor training options? Try personal training in your own garden or local park for some great outdoor options. Bootcamps and our outdoor Saturday fitness sessions are another great way to go. Get out on the Downs or local footpaths etc.
See you in the park!
Steve
http://www.sussexbootcamps.co.uk/
Sunday, May 4, 2008
I Bring Zombies Back From The Dead!!!!
.....Or maybe just bodies back to life!!
I often consider what it is that i actually do and how best to communicate that to the world around me.
Just describing the line of work i'm in does nothing to differentiate me from every other so called fitness professional out there. It also does nothing to communicate the value of how life enhancing and life changing working with a good personal trainer can be (Hey, the value of adding a sound exercise and nutrition programme is enough for me, whether you need a personal trainer to get you there or not)!
I'm all for staying positive, but sometimes the rubbish that is taught by fitness instructors and personal trainers is beyond belief. And yes, these are certified ones!
You only have to take a look around for oh a few seconds to notice the zombies! The many people who just about get by despite the inconvenience of modern life still requiring some level of physical participation.
This is all going to sound a little harsh, but there seem to be far too many people going through life with no physical awareness, experience, or enjoyment right now. The sad fact is these days some people have never known anything but this type of ultra sedentary lifestyle.
The lucky ones can still remember what it was like when they were younger and fitter and enjoying the sense of vitality and confidence that goes with that. Every so often they get a stark realisation that they are somehow far from where they used to be.
These flashbacks to being fully alive can initiate a reversal from zombie mode! I'd guess a small minority manage to turn this around all by themselves. A slightly bigger minority at some point try to turn this around but end up doing far too little or far too much and end up stopping all together - possibly repeating this cycle over and over.
Another part of this population will actually enlist the help of a good fitness professional, whether through personal training or group classes. My guess is that the correct, information, motivation, accountability and support give this group the best chance.
Finally there is possibly the majority who continue to keep their former physically thriving selves fully buried in the past as they continue the slide into sedentary existence and the crap that results from this lifestyle choice.
As i have said before - engage in living your everyday athlete! Look for those regular opportunities to physically engage, play, and bring your senses alive.
The weather is getting nicer - get out there in some of the Sussex countryside or parks with a group of friends and play some games. Take the consistent steps to be physically active throughout life and be around for yourself, your kids, and your grand kids!
Adding years to your life would be great but surely adding life to your years is the priority!
Time and money spent on enhancing your fitness and health is truly an investment - it should repay many times over, and spill over into all areas of life.
New bootcamps are being added soon.
Cuckfield and Haywards Heath are already up and running but we will be offering early morning and later in the evening sessions soon.
Look out for bootcamps in Hassocks and in Horsham soon.
More details at http://www.sussexbootcamps.co.uk/
Finally there will be a drop in, Saturday morning outdoor fitness session starting soon.
Yours in fitness and health,
Steve.
I often consider what it is that i actually do and how best to communicate that to the world around me.
Just describing the line of work i'm in does nothing to differentiate me from every other so called fitness professional out there. It also does nothing to communicate the value of how life enhancing and life changing working with a good personal trainer can be (Hey, the value of adding a sound exercise and nutrition programme is enough for me, whether you need a personal trainer to get you there or not)!
I'm all for staying positive, but sometimes the rubbish that is taught by fitness instructors and personal trainers is beyond belief. And yes, these are certified ones!
You only have to take a look around for oh a few seconds to notice the zombies! The many people who just about get by despite the inconvenience of modern life still requiring some level of physical participation.
This is all going to sound a little harsh, but there seem to be far too many people going through life with no physical awareness, experience, or enjoyment right now. The sad fact is these days some people have never known anything but this type of ultra sedentary lifestyle.
The lucky ones can still remember what it was like when they were younger and fitter and enjoying the sense of vitality and confidence that goes with that. Every so often they get a stark realisation that they are somehow far from where they used to be.
These flashbacks to being fully alive can initiate a reversal from zombie mode! I'd guess a small minority manage to turn this around all by themselves. A slightly bigger minority at some point try to turn this around but end up doing far too little or far too much and end up stopping all together - possibly repeating this cycle over and over.
Another part of this population will actually enlist the help of a good fitness professional, whether through personal training or group classes. My guess is that the correct, information, motivation, accountability and support give this group the best chance.
Finally there is possibly the majority who continue to keep their former physically thriving selves fully buried in the past as they continue the slide into sedentary existence and the crap that results from this lifestyle choice.
As i have said before - engage in living your everyday athlete! Look for those regular opportunities to physically engage, play, and bring your senses alive.
The weather is getting nicer - get out there in some of the Sussex countryside or parks with a group of friends and play some games. Take the consistent steps to be physically active throughout life and be around for yourself, your kids, and your grand kids!
Adding years to your life would be great but surely adding life to your years is the priority!
Time and money spent on enhancing your fitness and health is truly an investment - it should repay many times over, and spill over into all areas of life.
New bootcamps are being added soon.
Cuckfield and Haywards Heath are already up and running but we will be offering early morning and later in the evening sessions soon.
Look out for bootcamps in Hassocks and in Horsham soon.
More details at http://www.sussexbootcamps.co.uk/
Finally there will be a drop in, Saturday morning outdoor fitness session starting soon.
Yours in fitness and health,
Steve.
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