Saturday, June 28, 2008
Quick Explosive Circuit!
Make sure you can handle the movements done un-explosively first.
I'd recommend a round of 10, followed by 8, 6, 4, and 2!
Filmed at Sussex Bootcamp location Whitemans Green in Cuckfield!
Steve
Going Through a Hard Time? - Keep Fit!
Life has its ups and downs obviously.
I count myself lucky to have experienced far more ups and relatively few downs.
However on those occasional down times, i have felt so grateful that i already enjoy the habit of fitness.
Any frustrations or pent up emotions are both physically and mentally released during exercise.
It is a natural part of our coping mechanism.
In difficult times, physical activity becomes more vital - not less.
With this regular 'renewal', we are then more effective thorough out the rest of the day, and should experience better sleep and energy levels too.
I cannot imagine going through a time of stress without a level of regular activity to look after myself. You can feel like an entirely new person for a relatively small investment in time and effort.
Of course, daily life also consists of smaller stressors, that can also add up without regular exercise.
I've felt it myself, and i've seen it in personal training clients. Some people get into a rough patch and they drop their sessions all together. Others realise they are vital.
People on Bootcamps and doing fitness classes can also enjoy a level of social support
The successful (and i'd bet happier) people are those who one way or another maintain the priority for some level of physical activity in their lives.
I'd recommend you do the same.
A stressful time is probably not the best time to try and start to exercise - although it is certainly better than not doing so.
The point is - if at all possible - cultivate your habit of regular exercise long before you may find yourself relying on it.
One thing that prompted me to write about this, was being told about the SOS (Starting Over Show), as a possible place to promote our fitness bootcamps.
This is going on in Brighton in October, and specifically aimed at people 'starting over' after divorce i believe.
I'm not sure if Sussex Bootcamps will be there, but it got me thinking about what we might be able to do for people.
All the Best,
Steve Cork
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
I count myself lucky to have experienced far more ups and relatively few downs.
However on those occasional down times, i have felt so grateful that i already enjoy the habit of fitness.
Any frustrations or pent up emotions are both physically and mentally released during exercise.
It is a natural part of our coping mechanism.
In difficult times, physical activity becomes more vital - not less.
With this regular 'renewal', we are then more effective thorough out the rest of the day, and should experience better sleep and energy levels too.
I cannot imagine going through a time of stress without a level of regular activity to look after myself. You can feel like an entirely new person for a relatively small investment in time and effort.
Of course, daily life also consists of smaller stressors, that can also add up without regular exercise.
I've felt it myself, and i've seen it in personal training clients. Some people get into a rough patch and they drop their sessions all together. Others realise they are vital.
People on Bootcamps and doing fitness classes can also enjoy a level of social support
The successful (and i'd bet happier) people are those who one way or another maintain the priority for some level of physical activity in their lives.
I'd recommend you do the same.
A stressful time is probably not the best time to try and start to exercise - although it is certainly better than not doing so.
The point is - if at all possible - cultivate your habit of regular exercise long before you may find yourself relying on it.
One thing that prompted me to write about this, was being told about the SOS (Starting Over Show), as a possible place to promote our fitness bootcamps.
This is going on in Brighton in October, and specifically aimed at people 'starting over' after divorce i believe.
I'm not sure if Sussex Bootcamps will be there, but it got me thinking about what we might be able to do for people.
All the Best,
Steve Cork
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
Sunday, June 22, 2008
Burgess Hill Personal Trainers Offer the Bootcamp Pampering Experience!
It's true, Ben Davis and I were at a 'Pamper' evening at St Paul's school in Burgess Hill on Saturday evening!
There were all sorts of other people with stands there, from massage, hair, nails, beauty, food, photography, alternative therapies.....Ann Summers!
Initially we were positioned next to the last mentioned company, and we had some of the tools of our trade as a visual aid, and they had plenty of theirs! Didn't know where to look sometimes!!
The event was a bit quiet in terms of members of the public, probably due to the fact it was a Saturday night, but we had decided to get involved at the last minute.
Sometimes you just have to put yourself out there, and this also relates to your fitness.
If you have decided to make some changes or take on some kind of physical challenge, it's worth putting yourself 'out there'.
It's worth backing yourself and raising the stakes to the point that others know what you are trying to achieve. Suddenly it's not just yourself you are accountable to - others start to ask how you are getting on.
This is exactly what has happened with our Bootcamps. The more we have put ourselves out there - the more people are interested to hear how we are doing.
I recently read about someone who gave up smoking by giving a business card to everyone she knew. On it, it said 'I will never smoke another cigarette'. The pain of being publicly seen to break this promise by people who's opinion she valued was a bigger motivation than any pleasure she got from smoking.
Back to the 'pampering'. I wouldn't say we had massive interest in our fitness bootcamps.
But to me, it all comes back to enhance your fitness, enhance your life!
Fitness feels good! And you carry it with you 24hrs a day.
If you are feeling better and more confident about your physique, then any other pampering measures will only be enhanced. Otherwise these could all be just short term quick fixes.
Achieve a level of feel good fitness that you can sustain for the rest of your life, and the chances are those beauty products will feel better, the hair cuts will feel more transformational, the massages will definitely feel better, those food treats will taste better and be guilt free.
And.......with or without any Ann Summers products how could transforming how your body looks and feels not have a positive impact on your sex life!!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
There were all sorts of other people with stands there, from massage, hair, nails, beauty, food, photography, alternative therapies.....Ann Summers!
Initially we were positioned next to the last mentioned company, and we had some of the tools of our trade as a visual aid, and they had plenty of theirs! Didn't know where to look sometimes!!
The event was a bit quiet in terms of members of the public, probably due to the fact it was a Saturday night, but we had decided to get involved at the last minute.
Sometimes you just have to put yourself out there, and this also relates to your fitness.
If you have decided to make some changes or take on some kind of physical challenge, it's worth putting yourself 'out there'.
It's worth backing yourself and raising the stakes to the point that others know what you are trying to achieve. Suddenly it's not just yourself you are accountable to - others start to ask how you are getting on.
This is exactly what has happened with our Bootcamps. The more we have put ourselves out there - the more people are interested to hear how we are doing.
I recently read about someone who gave up smoking by giving a business card to everyone she knew. On it, it said 'I will never smoke another cigarette'. The pain of being publicly seen to break this promise by people who's opinion she valued was a bigger motivation than any pleasure she got from smoking.
Back to the 'pampering'. I wouldn't say we had massive interest in our fitness bootcamps.
But to me, it all comes back to enhance your fitness, enhance your life!
Fitness feels good! And you carry it with you 24hrs a day.
If you are feeling better and more confident about your physique, then any other pampering measures will only be enhanced. Otherwise these could all be just short term quick fixes.
Achieve a level of feel good fitness that you can sustain for the rest of your life, and the chances are those beauty products will feel better, the hair cuts will feel more transformational, the massages will definitely feel better, those food treats will taste better and be guilt free.
And.......with or without any Ann Summers products how could transforming how your body looks and feels not have a positive impact on your sex life!!
Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk
Thursday, June 19, 2008
Women's Resistance Training Tips (Men Take Note Too)!
These tips on resistance training reflect my own views and come from Australian Physio and international fitness presenter Paul Wright.
I think the role of resistance training for women is generally under appreciated and under utilised. Are you getting your weekly dose of iron!? Here are Paul's tips:
1. Use compound exercises such as squats, bench press, shoulder press, push ups and deadlifts to effectively stress the long bones and promote positive bone density changes that act to reduce the effects of osteoporosis and reduce fracture risk in later life.
2. Women’s self esteem can be predicted from upper body strength – for this reason it is essential that women place equal emphasis on upper body and lower body exercises in your overall resistance training program, and not just focus on lower body muscle groups.
3. Do a mixture of quality cardiovascular training to increase oxygen delivery and energy consumption, effective resistance training combined with a sensible eating plan to effectively take control of body fat issues.
4. Females typically lose strength faster than males during periods of de-training and rest – for this reason females may need to take shorter training breaks than their male counterparts to minimise strength loss when on holidays or away from the gym.
5. Train to relative failure with some reps of 8 –12 on most post warm-up sets.
6. Do not use BODYPUMP as your only weights workout. Bodypump is a great muscle endurance workout but you must also do some heavier resistance training to supplement the excellent gains you get from Bodypump.
7. Do 2-3 weight training sessions each week as a minimum.
8. Have any injury concerns fully assessed by a Physiotherapist before embarking on your weight training journey.
I'd like to add a few comments to this. I taught body pump for around three and a half years in Haywards Heath, Burgess Hill, Crawley, Copthorne and East Grinstead. I taught it a lot for a while there.
I wouldn't hesitate to recommend a heavier free weight training session over and above a body pump class for better results and performance enhancement.
Alternatively, at least learn to work hard with heavier weights by seeking an experienced personal trainer. You will then be able to appreciate a far better technique and better feel for using the lighter weights should you wish to mix a body pump class into your routine.
Another alternative is a circuit training class (also think bootcamps), which is again an approach i would recommend over body pump. I prefer people to improve their movement, co-ordination, reaction, and explosiveness while getting fitter and losing body fat.
Is it bad? No. For most people it's going to be far better than doing nothing, and if you enjoy it - go for it. But take a look around at what you could also be doing to get even better results.
Finally Paul recommends resolving any injury concerns by seeing a physio first. Good advise, and i'd further add that a good personal trainer can also help address certain injury concerns and make sure your weight training programme is doing you good and getting you results.
Select the right trainer - many have very backward ideas or very limited experience of resistance training.
Be an Everyday Athlete!
Steve Cork
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
www.sussexsaturdayfitness.co.uk
I think the role of resistance training for women is generally under appreciated and under utilised. Are you getting your weekly dose of iron!? Here are Paul's tips:
1. Use compound exercises such as squats, bench press, shoulder press, push ups and deadlifts to effectively stress the long bones and promote positive bone density changes that act to reduce the effects of osteoporosis and reduce fracture risk in later life.
2. Women’s self esteem can be predicted from upper body strength – for this reason it is essential that women place equal emphasis on upper body and lower body exercises in your overall resistance training program, and not just focus on lower body muscle groups.
3. Do a mixture of quality cardiovascular training to increase oxygen delivery and energy consumption, effective resistance training combined with a sensible eating plan to effectively take control of body fat issues.
4. Females typically lose strength faster than males during periods of de-training and rest – for this reason females may need to take shorter training breaks than their male counterparts to minimise strength loss when on holidays or away from the gym.
5. Train to relative failure with some reps of 8 –12 on most post warm-up sets.
6. Do not use BODYPUMP as your only weights workout. Bodypump is a great muscle endurance workout but you must also do some heavier resistance training to supplement the excellent gains you get from Bodypump.
7. Do 2-3 weight training sessions each week as a minimum.
8. Have any injury concerns fully assessed by a Physiotherapist before embarking on your weight training journey.
I'd like to add a few comments to this. I taught body pump for around three and a half years in Haywards Heath, Burgess Hill, Crawley, Copthorne and East Grinstead. I taught it a lot for a while there.
I wouldn't hesitate to recommend a heavier free weight training session over and above a body pump class for better results and performance enhancement.
Alternatively, at least learn to work hard with heavier weights by seeking an experienced personal trainer. You will then be able to appreciate a far better technique and better feel for using the lighter weights should you wish to mix a body pump class into your routine.
Another alternative is a circuit training class (also think bootcamps), which is again an approach i would recommend over body pump. I prefer people to improve their movement, co-ordination, reaction, and explosiveness while getting fitter and losing body fat.
Is it bad? No. For most people it's going to be far better than doing nothing, and if you enjoy it - go for it. But take a look around at what you could also be doing to get even better results.
Finally Paul recommends resolving any injury concerns by seeing a physio first. Good advise, and i'd further add that a good personal trainer can also help address certain injury concerns and make sure your weight training programme is doing you good and getting you results.
Select the right trainer - many have very backward ideas or very limited experience of resistance training.
Be an Everyday Athlete!
Steve Cork
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
www.sussexsaturdayfitness.co.uk
Wednesday, June 18, 2008
Tuesday, June 17, 2008
Gym, Home Gym, or No Gym?
(There was a picture of my barbell here but it squashed all the text together).
Running out of room in my home gym!
One of the limitations of a home gym is usually the amount of space you have, or the amount of kit you have - or both!
Above is my poor 5ft standard barbell nearly out of space for nearly all the weights i own. It is loaded up to 184kg's, which was my new deadlift pr on Sunday.
The point here is, whether you are a personal training client, come along to classes or bootcamps, or none of the above, it really helps to have some home training options.
First what do you need? Answer - nothing!
You need the correct technique and application of basic exercises first and foremost without needing to resort to any machines or gadgets.
The world already has far too many useless or unused pieces of exercise equipment in it for you to start adding to that pile!
Now consider what you want to be able to do? What type or types of training are going to be most useful and enjoyable for you to do at home. This will guide your choice of if or what you decide to invest in.
As a teenager looking to enhance my strength and add some muscle mass - it made great sense investing in some free weights. However, if i'd had a bit more money at the time, i would have made the more stupid choice of one of those horrible multi-gym things from Argos!
They do seem to stock some better quality kit these days though.
Other times i have decided to shun training with weights in favour of all the bodyweight resistance exercises i used to do in martial arts classes (luckily did not get rid of my trusty weights though).
A few years ago, i decided i got plenty of aerobic training in all of my classes, so any time and energy training at home would be geared towards more strength training. Therefore i again sought to add to my weights, plus some sandbags and kettlebells etc.
So, choose what you want to do. Then decide if any equipment or kit can help you achieve this.
The more weird and wonderful and 'too good to be true' claims that are made for something - the less likely i would be to trust it. Especially if it's available in your local supermarket!!
When it comes to your fitness training programmes, and any equipment you buy, saving pennies initially can cost you pounds later on (in both senses of the word).
Your time, energy and money are worth far too much to be thrown away on ineffective solutions.
Your health and fitness truly are worth investing in. Buy quality training that will help to set you up for a long healthy active life. Buy quality equipment (if you decide you need any), that will be far more enjoyable and safe to use. It will also have a better value should you decide to re-sell it if it's not for you after all.
Sometimes the right bits of kit can help to keep you fired up and enthused for your fitness training, with just enough variety to keep it interesting.
This is one of the best reasons to invest in kit, as if you don't enjoy using something, it's never really going to get you the results you want.
I've had some of those weights for over 15 years now. They have enabled me to get some great, time efficient and energy packed home training sessions. Definitely a good investment!
I'll post a little more on this soon.
Steve Cork
http://www.everydayathletes.co.uk/
http://www.sussexbootcamps.co.uk/
Running out of room in my home gym!
One of the limitations of a home gym is usually the amount of space you have, or the amount of kit you have - or both!
Above is my poor 5ft standard barbell nearly out of space for nearly all the weights i own. It is loaded up to 184kg's, which was my new deadlift pr on Sunday.
The point here is, whether you are a personal training client, come along to classes or bootcamps, or none of the above, it really helps to have some home training options.
First what do you need? Answer - nothing!
You need the correct technique and application of basic exercises first and foremost without needing to resort to any machines or gadgets.
The world already has far too many useless or unused pieces of exercise equipment in it for you to start adding to that pile!
Now consider what you want to be able to do? What type or types of training are going to be most useful and enjoyable for you to do at home. This will guide your choice of if or what you decide to invest in.
As a teenager looking to enhance my strength and add some muscle mass - it made great sense investing in some free weights. However, if i'd had a bit more money at the time, i would have made the more stupid choice of one of those horrible multi-gym things from Argos!
They do seem to stock some better quality kit these days though.
Other times i have decided to shun training with weights in favour of all the bodyweight resistance exercises i used to do in martial arts classes (luckily did not get rid of my trusty weights though).
A few years ago, i decided i got plenty of aerobic training in all of my classes, so any time and energy training at home would be geared towards more strength training. Therefore i again sought to add to my weights, plus some sandbags and kettlebells etc.
So, choose what you want to do. Then decide if any equipment or kit can help you achieve this.
The more weird and wonderful and 'too good to be true' claims that are made for something - the less likely i would be to trust it. Especially if it's available in your local supermarket!!
When it comes to your fitness training programmes, and any equipment you buy, saving pennies initially can cost you pounds later on (in both senses of the word).
Your time, energy and money are worth far too much to be thrown away on ineffective solutions.
Your health and fitness truly are worth investing in. Buy quality training that will help to set you up for a long healthy active life. Buy quality equipment (if you decide you need any), that will be far more enjoyable and safe to use. It will also have a better value should you decide to re-sell it if it's not for you after all.
Sometimes the right bits of kit can help to keep you fired up and enthused for your fitness training, with just enough variety to keep it interesting.
This is one of the best reasons to invest in kit, as if you don't enjoy using something, it's never really going to get you the results you want.
I've had some of those weights for over 15 years now. They have enabled me to get some great, time efficient and energy packed home training sessions. Definitely a good investment!
I'll post a little more on this soon.
Steve Cork
http://www.everydayathletes.co.uk/
http://www.sussexbootcamps.co.uk/
Sunday, June 15, 2008
Are You Putting Your Fitness to Good Use?
The London to Brighton bike ride is passing not far from my house in Haywards Heath this morning.
Weird thing is that i had to go to down to the Dolphin Centre to teach a Spinning class.
Even after teaching this fitness class for over 8 years, it still seems a bit strange to me - and it's always funny describing it to people who don't use a gym or go to classes.
From purely a fitness point of view - i get it - as part of an over all approach to training.
As training in bad weather or on cold dark nights - i get it.
As training for a cyclist - i get it.
As rehabilitation or a way to get some aerobic work done i get it too.
But, on a beautiful sunny summer Sunday morning - i don't get it!!
There is a great social side to classes and group training, so there is the fact that it's nice to see the same people.
This is a key part of our Bootcamps, Small Group Personal Training, and new Saturday Fitness sessions. We had a brilliant turn out yesterday, with 21 people having fun and working hard.
At the same time, these people were really interacting at the same time as they were exercising, as a lot of the stations needed partners. They were also doing movements that are more physically exciting and engaging and useful to everyday life (as far as i'm concerned).
Anyway, back to the question of putting your fitness to good use.
It's Green Transport Week this week. I'm determined to get my bike into shape so i can just jump on it when i need to . Right now this means getting a new pump so that inflating them is not such a struggle. And also getting some hybrid pedals so that i'm not limited to wearing my clipless pedals if i just need to pop out for 5 mins.
What could you do as part of Green Transport Week? Using your bike more at this time of year is such an obvious one, but walking, jogging, or skating are others. I love the feeling of freedom you get on a bike and the chance to see some of the beautiful sights in Sussex, with the sun and fresh air.
Enjoy some active, outdoor, Summer fitness!
Steve Cork
Weird thing is that i had to go to down to the Dolphin Centre to teach a Spinning class.
Even after teaching this fitness class for over 8 years, it still seems a bit strange to me - and it's always funny describing it to people who don't use a gym or go to classes.
From purely a fitness point of view - i get it - as part of an over all approach to training.
As training in bad weather or on cold dark nights - i get it.
As training for a cyclist - i get it.
As rehabilitation or a way to get some aerobic work done i get it too.
But, on a beautiful sunny summer Sunday morning - i don't get it!!
There is a great social side to classes and group training, so there is the fact that it's nice to see the same people.
This is a key part of our Bootcamps, Small Group Personal Training, and new Saturday Fitness sessions. We had a brilliant turn out yesterday, with 21 people having fun and working hard.
At the same time, these people were really interacting at the same time as they were exercising, as a lot of the stations needed partners. They were also doing movements that are more physically exciting and engaging and useful to everyday life (as far as i'm concerned).
Anyway, back to the question of putting your fitness to good use.
It's Green Transport Week this week. I'm determined to get my bike into shape so i can just jump on it when i need to . Right now this means getting a new pump so that inflating them is not such a struggle. And also getting some hybrid pedals so that i'm not limited to wearing my clipless pedals if i just need to pop out for 5 mins.
What could you do as part of Green Transport Week? Using your bike more at this time of year is such an obvious one, but walking, jogging, or skating are others. I love the feeling of freedom you get on a bike and the chance to see some of the beautiful sights in Sussex, with the sun and fresh air.
Enjoy some active, outdoor, Summer fitness!
Steve Cork
Thursday, June 12, 2008
One of my Favourite and Most Dreaded Exercises!
I still teach a certain amount of group fitness classes at the Olympos Centres in Burgess Hill and Haywards Heath.
It's not massively uncommon for my poor lunchtime circuit training group to be moved about from time to time.
This happened to us yesterday at the last minute so i had to throw something together with less space but more kit than normal.
With access to some weights for a change, i thought i'd take the opportunity to throw in a Barbell Thruster! This is also known as (perhaps more descriptively) a front squat to push press.
This is a great exercise that i sometimes use myself, with personal training clients, and occasionally in classes.
It can be a brutal exercise if loaded quite well (20 - 40kg's) and pushed on to a slightly higher rep range (15 -20).
The two components of this movement - the front squat and the push press or over head press - are a great addition to a routine, and are a staple part of my training exercises.
Combining them for more of a metabolic effect has to be tried to be believed. It's a great athletic challenge for the entire body. You have to keep your body tight to effectively transfer the effort from the lower body through the core and into the upper body and weight.
Obviously this can also be done with Dumbells, Kettlebells, Sandbags, heavy enough medicine balls, or the right size cat or dog (joke)!
In the circuit class we paired this exercise with burpees for evil effect.
I usually like (and dislike) to combine the Thruster with a set of pull ups, which is a classic Crossfit workout (from www.crossfit.com).
Take on the challenge of some thrusters - you might not like me at the time but you'll love the results!!
And results based training is what it should all be about....
Steve Cork
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
It's not massively uncommon for my poor lunchtime circuit training group to be moved about from time to time.
This happened to us yesterday at the last minute so i had to throw something together with less space but more kit than normal.
With access to some weights for a change, i thought i'd take the opportunity to throw in a Barbell Thruster! This is also known as (perhaps more descriptively) a front squat to push press.
This is a great exercise that i sometimes use myself, with personal training clients, and occasionally in classes.
It can be a brutal exercise if loaded quite well (20 - 40kg's) and pushed on to a slightly higher rep range (15 -20).
The two components of this movement - the front squat and the push press or over head press - are a great addition to a routine, and are a staple part of my training exercises.
Combining them for more of a metabolic effect has to be tried to be believed. It's a great athletic challenge for the entire body. You have to keep your body tight to effectively transfer the effort from the lower body through the core and into the upper body and weight.
Obviously this can also be done with Dumbells, Kettlebells, Sandbags, heavy enough medicine balls, or the right size cat or dog (joke)!
In the circuit class we paired this exercise with burpees for evil effect.
I usually like (and dislike) to combine the Thruster with a set of pull ups, which is a classic Crossfit workout (from www.crossfit.com).
Take on the challenge of some thrusters - you might not like me at the time but you'll love the results!!
And results based training is what it should all be about....
Steve Cork
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
Tuesday, June 10, 2008
Sussex Personal Trainer Finds New Use for Track!
As you build your fitness level, my hope would be that you start to seek out new challenges for yourself.
Your environment starts to look different as you begin to realise your physical potential.
This might be taking up a new sport or activity - or one that you have not done for years.
This might be as simple as running up a flight of stairs or getting all the way to the top of a hill you once would have had to stop on.
You might find new ways to fit your favourite exercises into your day, or sign up for a charity challenge for a cause that really means something to you.
This is exactly the sort of thing i am trying to sum up with the term 'Everyday Athlete'.
After our new Saturday fitness session, i decided to take on a little challenge of my own. The running track at Whitemans Green is now marked out, and i've wondered for a while how i'd get on doing a bearcrawl for a lap!
The heat must have got to me, as i decided to give it a shot - a little nervous, a little excited!
A couple of times i wanted to stop for a breather but managed to push on. The result - 400m in 5 mins and 38 secs of bearcrawl bliss!!
What's your challenge? Are you going to take your shot at what you want?
Here is an amazing story of a boy who did. Watch and be inspired!
http://www.youtube.com/watch?v=Tui8EOdv_VU&feature=related
Steve.
Your environment starts to look different as you begin to realise your physical potential.
This might be taking up a new sport or activity - or one that you have not done for years.
This might be as simple as running up a flight of stairs or getting all the way to the top of a hill you once would have had to stop on.
You might find new ways to fit your favourite exercises into your day, or sign up for a charity challenge for a cause that really means something to you.
This is exactly the sort of thing i am trying to sum up with the term 'Everyday Athlete'.
After our new Saturday fitness session, i decided to take on a little challenge of my own. The running track at Whitemans Green is now marked out, and i've wondered for a while how i'd get on doing a bearcrawl for a lap!
The heat must have got to me, as i decided to give it a shot - a little nervous, a little excited!
A couple of times i wanted to stop for a breather but managed to push on. The result - 400m in 5 mins and 38 secs of bearcrawl bliss!!
What's your challenge? Are you going to take your shot at what you want?
Here is an amazing story of a boy who did. Watch and be inspired!
http://www.youtube.com/watch?v=Tui8EOdv_VU&feature=related
Steve.
Saturday, June 7, 2008
Fitness Training Ups and Downs - Starting is Hard!
Fitness training has taken a bit of a back seat for me in the last couple of weeks. Life just got busy, and i attended a couple of courses. My training routine was not possible and therefore progress has been sliding slightly.
I'm usually pretty good at managing this. I enjoy a certain amount of structure and routine to my training - but i'm not a slave to it. Sometimes a bit of extra rest is welcome. Other times i just manage to cram a lot in to whatever time i have.
You really need these quick solutions available to you so that time is never the issue. We can always find between 5 and 20 minutes in our day.
'Life just got busy' - the excuse i used - is no justification. Otherwise i'd never have any clients!
Once you make your training a priority (and it should absolutely be a priority), then you just decide to fit it in to your day.
The best personal training clients i have are those that realise this. They realise that not making changes to their health and fitness will significantly negatively influence their lives. The time invested is well re payed.
They commit to their goals and rearrange their day if necessary to fit their training sessions in.
Personal Training keeps you very accountable to showing up - physically and mentally, and doing the work. Accountability and support is key to fitness success.
However you do it, getting started on improving your fitness is going to be hard work. This does not mean that it can not also be fun and satisfying, but let's not kid ourselves, it will be hard at times.
This applies to getting back into training after even a relatively short lay off. However, you already know there will be effort, and you know how good you will feel in no time at all once you are back on the programme.
This takes us back to what got me started talking about this. As i said, my own routine had been allowed to slide for a little too long. I was far from inactive, but the focussed, intense training needed to progress was missing.
All i had time for yet again was just a few minutes of exercise. At my home in Haywards Heath is where all my best training gets done. So i put up my pull up bar, which also has some rings attached to it.
First set was 15 pull ups and 10 ring dips. Second set was 12 pull ups and 12 dips. That was it! I was done already.
Yes i had to save some energy from the sessions i had already taught and those still to come, but even so, pretty weak effort!
Oh well, it's the starting that counts. Getting back on track and just doing those first few hard sessions. At the same time i realised i was feeling something like so many of my clients feel - the new personal training clients, the bootcamp startups, the people who come along to circuit training or boxercise for the first time.
A good realisation to have!
Onwards and upwards. Is your training adding life to your years??
Be an Everyday Athlete!
Steve Cork
http://www.sussexbootcamps.co.uk/
http://www.everydayathletes.co.uk/
I'm usually pretty good at managing this. I enjoy a certain amount of structure and routine to my training - but i'm not a slave to it. Sometimes a bit of extra rest is welcome. Other times i just manage to cram a lot in to whatever time i have.
You really need these quick solutions available to you so that time is never the issue. We can always find between 5 and 20 minutes in our day.
'Life just got busy' - the excuse i used - is no justification. Otherwise i'd never have any clients!
Once you make your training a priority (and it should absolutely be a priority), then you just decide to fit it in to your day.
The best personal training clients i have are those that realise this. They realise that not making changes to their health and fitness will significantly negatively influence their lives. The time invested is well re payed.
They commit to their goals and rearrange their day if necessary to fit their training sessions in.
Personal Training keeps you very accountable to showing up - physically and mentally, and doing the work. Accountability and support is key to fitness success.
However you do it, getting started on improving your fitness is going to be hard work. This does not mean that it can not also be fun and satisfying, but let's not kid ourselves, it will be hard at times.
This applies to getting back into training after even a relatively short lay off. However, you already know there will be effort, and you know how good you will feel in no time at all once you are back on the programme.
This takes us back to what got me started talking about this. As i said, my own routine had been allowed to slide for a little too long. I was far from inactive, but the focussed, intense training needed to progress was missing.
All i had time for yet again was just a few minutes of exercise. At my home in Haywards Heath is where all my best training gets done. So i put up my pull up bar, which also has some rings attached to it.
First set was 15 pull ups and 10 ring dips. Second set was 12 pull ups and 12 dips. That was it! I was done already.
Yes i had to save some energy from the sessions i had already taught and those still to come, but even so, pretty weak effort!
Oh well, it's the starting that counts. Getting back on track and just doing those first few hard sessions. At the same time i realised i was feeling something like so many of my clients feel - the new personal training clients, the bootcamp startups, the people who come along to circuit training or boxercise for the first time.
A good realisation to have!
Onwards and upwards. Is your training adding life to your years??
Be an Everyday Athlete!
Steve Cork
http://www.sussexbootcamps.co.uk/
http://www.everydayathletes.co.uk/
Thursday, June 5, 2008
Sussex Saturday Outdoor Fitness Class - New!!
Steve Cork and Ben Davis present a new outdoor training option!
Saturday Fitness begins on Sat 7th June at 9.30am.
The circuit training and group training based session will last for 1 hour and will be a great way to kick start your body to burn fat all weekend!
We'll be enjoying the views of the South Downs from Whitemans Green in Cuckfield, West Sussex.
Classes will draw from our experience with personal training, bootcamps, and group fitness classes.
No commitment, just turn up as and when you are able to, obviously the more often the better.
Your investment in a better body while you get on with the rest of your weekend is just £6, for one of the best and most productive group training classes in Sussex.
Come and join us in the sunshine (fingers crossed)!
Whitemans Green, Cuckfield, Every Saturday, 9.30 - 10.30.
There is not much better than challenging yourself in the fresh air with lots of space around you, and being able to look up at the blue sky. It will set you up for your weekend if not the rest of the week too!
Steve Cork
http://www.sussexbootcamps.co.uk/
http://www.everydayathletes.co.uk/
Saturday Fitness begins on Sat 7th June at 9.30am.
The circuit training and group training based session will last for 1 hour and will be a great way to kick start your body to burn fat all weekend!
We'll be enjoying the views of the South Downs from Whitemans Green in Cuckfield, West Sussex.
Classes will draw from our experience with personal training, bootcamps, and group fitness classes.
No commitment, just turn up as and when you are able to, obviously the more often the better.
Your investment in a better body while you get on with the rest of your weekend is just £6, for one of the best and most productive group training classes in Sussex.
Come and join us in the sunshine (fingers crossed)!
Whitemans Green, Cuckfield, Every Saturday, 9.30 - 10.30.
There is not much better than challenging yourself in the fresh air with lots of space around you, and being able to look up at the blue sky. It will set you up for your weekend if not the rest of the week too!
Steve Cork
http://www.sussexbootcamps.co.uk/
http://www.everydayathletes.co.uk/
Monday, June 2, 2008
Another Magic Number - 100!
I talked recently about magic numbers when it comes to goals and significant training benchmarks.
Today i'd like to mention change the context slightly, but in a way no less important to your health, fitness, and entire life.
This is something i mentioned back towards the beginning of the year i believe. It's a goal achievement programme called 'The Magic 100'!
Just imagine what you could achieve in the next 100 days if you really focussed on it and used a system that helped you achieve far more than you thought possible.
Imagine 100 goals covering all areas of your life, not all massive things necessarily, but 100 goals that would make a huge difference to your life. And yes some of these will be fitness related.
Those 100 days are yet again going to pass with or without you deciding to take action. Those 100 goals could just stay as dreams or wishes - or you could take action to make them real.
The rest is up to you. I highly recommend this system created by one of the UK's top personal trainers - Dax Moy. The programme itself is supported by audio's and some great e mails to keep you on track.
I've recently started my second magic 100 - that's right, you can effectively just keep using this system for life to achieve some amazing results.
If you are ready to demand more from your life then you have nothing to lose. The investment is really very small compared to what you will get back from it.
For more information go here: http://magic100sc.1ptsuccess.hop.clickbank.net/
What ever you decide to do, stay goal focussed and take daily action towards achieving those goals. Keep them in mind and practise visualising your success.
Wishing you a wonderful life!
Steve Cork
Today i'd like to mention change the context slightly, but in a way no less important to your health, fitness, and entire life.
This is something i mentioned back towards the beginning of the year i believe. It's a goal achievement programme called 'The Magic 100'!
Just imagine what you could achieve in the next 100 days if you really focussed on it and used a system that helped you achieve far more than you thought possible.
Imagine 100 goals covering all areas of your life, not all massive things necessarily, but 100 goals that would make a huge difference to your life. And yes some of these will be fitness related.
Those 100 days are yet again going to pass with or without you deciding to take action. Those 100 goals could just stay as dreams or wishes - or you could take action to make them real.
The rest is up to you. I highly recommend this system created by one of the UK's top personal trainers - Dax Moy. The programme itself is supported by audio's and some great e mails to keep you on track.
I've recently started my second magic 100 - that's right, you can effectively just keep using this system for life to achieve some amazing results.
If you are ready to demand more from your life then you have nothing to lose. The investment is really very small compared to what you will get back from it.
For more information go here: http://magic100sc.1ptsuccess.hop.clickbank.net/
What ever you decide to do, stay goal focussed and take daily action towards achieving those goals. Keep them in mind and practise visualising your success.
Wishing you a wonderful life!
Steve Cork
Sunday, June 1, 2008
Is Your Exercise Helping or Hurting?
I've returned to Haywards Heath from the Muscle Activation Technique course with my head full to bursting point yet again!
Pretty much all of the 25 or so fitness professionals on the course agreed it was one of the best courses they have done. There was quite a varied bunch, from personal trainers and pilates teachers, to physiotherapists.
So many courses these days are about the personality and the agenda they have to promote. We were lucky to have a fantastic instructor and it's refreshing when there is no ego involved, and it's all about improving understanding with the science that back's up the MAT approach.
What does this mean for me and my personal training clients? Well MAT is all about having a system of checks so that exercises and their effects on the body can be continually assessed. Doing this course again reinforced just how vital this is for truly effective and healthful training to take place.
Without such a system in place - and a way to effectively correct any imbalances found - personal trainers are at best guessing if what they are doing is leading someone in the right direction.
I see far too many people that seem to suffer through their exercise during my week. They are doing things just because they have got into some habits, and these habits don't seem to be producing good results. Many people train through issues rather than getting them addressed effectively.
Don't stand for this anymore! Find a way to get your body properly strong and able to handle what you require of it. Find a way to allow your muscles to do the jobs they are meant to be able to do.
Muscle Activation Techniques are one such way that i would highly recommend after over 10 years as a fitness instructor and personal trainer.
In just the last 3 days i have seen it achieve some amazing results with the other people on the course.
Just how much better could your body be feeling and performing?
Keep an open but questioning mind in your own approach to your training and your health. Every so often you will likely come across information that completely turns what you thought you knew on its head!
If this comes from a reliable source, that is then backed up by evidence and experience, then watch out, you may have just found a tool to radically enhance what you do!
Steve Cork
Pretty much all of the 25 or so fitness professionals on the course agreed it was one of the best courses they have done. There was quite a varied bunch, from personal trainers and pilates teachers, to physiotherapists.
So many courses these days are about the personality and the agenda they have to promote. We were lucky to have a fantastic instructor and it's refreshing when there is no ego involved, and it's all about improving understanding with the science that back's up the MAT approach.
What does this mean for me and my personal training clients? Well MAT is all about having a system of checks so that exercises and their effects on the body can be continually assessed. Doing this course again reinforced just how vital this is for truly effective and healthful training to take place.
Without such a system in place - and a way to effectively correct any imbalances found - personal trainers are at best guessing if what they are doing is leading someone in the right direction.
I see far too many people that seem to suffer through their exercise during my week. They are doing things just because they have got into some habits, and these habits don't seem to be producing good results. Many people train through issues rather than getting them addressed effectively.
Don't stand for this anymore! Find a way to get your body properly strong and able to handle what you require of it. Find a way to allow your muscles to do the jobs they are meant to be able to do.
Muscle Activation Techniques are one such way that i would highly recommend after over 10 years as a fitness instructor and personal trainer.
In just the last 3 days i have seen it achieve some amazing results with the other people on the course.
Just how much better could your body be feeling and performing?
Keep an open but questioning mind in your own approach to your training and your health. Every so often you will likely come across information that completely turns what you thought you knew on its head!
If this comes from a reliable source, that is then backed up by evidence and experience, then watch out, you may have just found a tool to radically enhance what you do!
Steve Cork
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