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
=============================================================
=============================================================
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
Subscribe to:
Posts (Atom)
