I’m often amazed and intrigued by the interaction between mind and body (can they really be separated?) and physical activity. We have an idea of what it is we want to do or be like, but what happens after this and what will most likely lead to your success?
Establishing some kind of routine is going to be a big help in achieving success. That is, you don’t really have to plan when you are going to fit exercise in – it’s part of your daily or weekly routine so it’s very likely to be achieved. Every Monday, Wednesday, and Friday for example, you know you are going to be fitting in some specific exercise at a certain time.
If you have this mentally or physically in your diary, successfully completing such sessions becomes far more likely than starting with a blank canvas each week for when you are going to do what. Similarly just waiting until you feel like being active may not work out.
Another aspect that is going to set you up for success is your sense of commitment to the task at hand. How often do you communicate a lack of commitment to something (either to yourself or to others) with words like ‘try’, ‘do what I can’, ‘see what happens’ etc? If you imagine you are connected to a positive result by a chain, how many little things like this create weak links in that chain?
You have no doubt had times in your life when you have been extremely determined and resolved to do something no matter what. You need to vividly remember such feelings when it comes to considering your task at hand; otherwise when the going gets tough, your mind is likely to give up well before your body.
Having this incredibly strong ‘I’ll stop at nothing’ attitude doesn’t mean you then throw caution to the wind, but it does mean the little things will not get in your way.
Think about it, almost all of the same excuses are going to affect those who succeed and those who fail, but which group listens to the excuses and changes their plans? Which group counters or ignores the excuses and carries on?
How about you? If you stop for a moment to consider something you really want to achieve and further consider what you think will be necessary to achieve it. Now notice what barriers or get out clauses jump out! Is it a couple or a couple of hundred!?
Some people have so many reasons why they are likely to miss the mark on what they want to achieve that they are basically set up for failure. Is it past injuries, past results, demands of family or work, your age, the weather, the exercise, the type of food, money, equipment etc, etc.
If the last part of this article sounded a little negative then I want to assure you it’s not meant to be. Because the act of hearing an excuse, recognising it for what it is and moving forward is extremely positive. Every time you strengthen that muscle of commitment, resolve and determination it is a great thing.
Set yourself up for success with the routine, commitment, and the resolve to keep your mind on your side. We all have moments of doubt or negativity. When you start to listen to such thoughts and what you choose to do next is your choice - how exciting is that!
Come along to the new drop in Saturday Circuit class - http://www.sussexsaturdayfitness.co.uk
Next 4 week fitness bootcamp - June 22nd - http://www.sussexbootcamps.co.uk
Steve
Friday, May 29, 2009
Sunday, May 17, 2009
This Week's Training And Yesterday's Workout
It's been good to drop my reps down to 4 each set this week. I say good but i mean different!
It was a bit of a shock to the system - in a good way, but i do like the focus of just grinding out those few strong reps.
I've started to consider my conditioning needs also, especially now that i'm teaching far less fitness classes that demand my participation like spinning. I'm going to be doing some sprint intervals and conditioning drills on some of the days between the strength focused workouts.
How well rounded is your programme right now? Or depending on your focus, are you working generally in the areas you need to and specifically in any other areas you need to?
Here is yesterday's workout.
Barbell Power Snatch - worked up to 54kg x 3. Not done for while but felt good
Deadlift - did 4 sets of 4 at 156kg
Glute/Hamstring Raise - 3 sets of 4
BB Push Press and - 1x4 @68kg, 3x4 at 70kg
Weighted Chin ups - 1x4 @15kg added, 3x4 @17kg added
1 Arm Press Up and - 3x4 each
1 Arm Horizontal Ring Row - 3x4 each (both of these assisted with non working side)
The new pull up/ dip tower is a bit disappointing but it adds some options (other than banging my knees!)
All the best for your training,
Steve
P.S. THE 4 week fitness bootcamp starts again tomorrow! http://www.sussexbootcamps.co.uk
It was a bit of a shock to the system - in a good way, but i do like the focus of just grinding out those few strong reps.
I've started to consider my conditioning needs also, especially now that i'm teaching far less fitness classes that demand my participation like spinning. I'm going to be doing some sprint intervals and conditioning drills on some of the days between the strength focused workouts.
How well rounded is your programme right now? Or depending on your focus, are you working generally in the areas you need to and specifically in any other areas you need to?
Here is yesterday's workout.
Barbell Power Snatch - worked up to 54kg x 3. Not done for while but felt good
Deadlift - did 4 sets of 4 at 156kg
Glute/Hamstring Raise - 3 sets of 4
BB Push Press and - 1x4 @68kg, 3x4 at 70kg
Weighted Chin ups - 1x4 @15kg added, 3x4 @17kg added
1 Arm Press Up and - 3x4 each
1 Arm Horizontal Ring Row - 3x4 each (both of these assisted with non working side)
The new pull up/ dip tower is a bit disappointing but it adds some options (other than banging my knees!)
All the best for your training,
Steve
P.S. THE 4 week fitness bootcamp starts again tomorrow! http://www.sussexbootcamps.co.uk
Wednesday, May 13, 2009
Time Called On Sawyers Health Club!
Sad news that the independent Haywards Heath health club Sawyers, is coming to a sudden close soon.
It's sad because i'm all for independent clubs who are a bit different with perhaps more character or personality than you might find elsewhere. I'm sure the size of the club also had something to do with this - being fairly small.
But it definitely had a different feel to it than the Leisure centres etc.
It's been a victim of its landlords wishing to develop the site, rather than simply the recession.
I was relatively late to being involved with the club in Haywards Heath (having taught some classes a few years ago when they also had a club in Crawley). I've been teaching a few classes there (spinning, circuits) since Jan 08 and enjoyed them a lot.
Best Wishes to the owners, staff and members of Sawyers.
I hope to see some of of you at classes or Bootcamp. It would be a pleasure to stay involved in your fitness and health.
Steve
P.S. Our Saturday Fitness circuit is about to return to Cuckfield and new to Horsham. More details soon.
It's sad because i'm all for independent clubs who are a bit different with perhaps more character or personality than you might find elsewhere. I'm sure the size of the club also had something to do with this - being fairly small.
But it definitely had a different feel to it than the Leisure centres etc.
It's been a victim of its landlords wishing to develop the site, rather than simply the recession.
I was relatively late to being involved with the club in Haywards Heath (having taught some classes a few years ago when they also had a club in Crawley). I've been teaching a few classes there (spinning, circuits) since Jan 08 and enjoyed them a lot.
Best Wishes to the owners, staff and members of Sawyers.
I hope to see some of of you at classes or Bootcamp. It would be a pleasure to stay involved in your fitness and health.
Steve
P.S. Our Saturday Fitness circuit is about to return to Cuckfield and new to Horsham. More details soon.
Monday, May 4, 2009
Have You Earned A Rest Week Recently?
A rest week - or at least a back off (lighter) week from your usual routine?
This is something i've written about and recommended to people before. I've suggested an easier week for every 6 or so weeks and a week off every 12 or so weeks.
Just make sure you earn it! You should be making some good progress in the weeks that lead up to these more restful times, and feel better for taking some time out. If you feel like the rest was like a backwards step then you either didn't need it - or the session you came back to was just an off day for you, or something else (sleep, colds, stress) influenced it.
I'm in a rest week right now. I think i timed it perfectly. I made some really good progress into my 9th week of training and now my body feels like it wants a little time out to fully recover.
At the same time i was still eager and fired up for each week and each session, and i'm mentally already looking forward to this weeks lighter activities - and next weeks full on training again!
In fact it started today with practising some different skipping and a little core focussed work!
I think this is one of the reasons everyone should have some performance goals they can measure their progress against. Otherwise you might lose that weight, fit into that clothing, tone up etc, etc - but then what?
If you have performance goals then there is always something to enjoy striving for.
If you are training without a sense of improvement and planned rest, chances are you are doing the same thing week in week out - which is far better than doing nothing. But, does it inspire you to really engage with your training and get the most out of it?
Because guess what? If you're not fully engaged and not getting the most out of your training there are a couple of likely results. Firstly you might just drift on and on and on etc. Secondly, you might just drift away, thinking it didn't work or you didn't enjoy it or you got bored.
The first option isn't great but the second one is a sad waste! In the sense that everyone should be able to engage with and enjoy the physical aspects of their life - in such a way that it works and is life long.
If you are in one of our Sussex Bootcamps, then you get a 4 week on 1 week off cycle imposed on you to a certain extent. Each bootcamper needs to make the right choice for the off week for them.
Do you need to keep pushing hard with a similar style of training?
Do you need to keep pushing hard but choose different activities to those on a bootcamp?
Do you need to back off and do a smaller amount of intense work with lighter activity?
Do you need to back off and just do light activity each day?
Check in with how you are feeling, consider what you have been doing over the past few weeks or months, and then act accordingly to stay fresh and progressing.
Have fun!
Steve
www.sussexbootcamps.co.uk
This is something i've written about and recommended to people before. I've suggested an easier week for every 6 or so weeks and a week off every 12 or so weeks.
Just make sure you earn it! You should be making some good progress in the weeks that lead up to these more restful times, and feel better for taking some time out. If you feel like the rest was like a backwards step then you either didn't need it - or the session you came back to was just an off day for you, or something else (sleep, colds, stress) influenced it.
I'm in a rest week right now. I think i timed it perfectly. I made some really good progress into my 9th week of training and now my body feels like it wants a little time out to fully recover.
At the same time i was still eager and fired up for each week and each session, and i'm mentally already looking forward to this weeks lighter activities - and next weeks full on training again!
In fact it started today with practising some different skipping and a little core focussed work!
I think this is one of the reasons everyone should have some performance goals they can measure their progress against. Otherwise you might lose that weight, fit into that clothing, tone up etc, etc - but then what?
If you have performance goals then there is always something to enjoy striving for.
If you are training without a sense of improvement and planned rest, chances are you are doing the same thing week in week out - which is far better than doing nothing. But, does it inspire you to really engage with your training and get the most out of it?
Because guess what? If you're not fully engaged and not getting the most out of your training there are a couple of likely results. Firstly you might just drift on and on and on etc. Secondly, you might just drift away, thinking it didn't work or you didn't enjoy it or you got bored.
The first option isn't great but the second one is a sad waste! In the sense that everyone should be able to engage with and enjoy the physical aspects of their life - in such a way that it works and is life long.
If you are in one of our Sussex Bootcamps, then you get a 4 week on 1 week off cycle imposed on you to a certain extent. Each bootcamper needs to make the right choice for the off week for them.
Do you need to keep pushing hard with a similar style of training?
Do you need to keep pushing hard but choose different activities to those on a bootcamp?
Do you need to back off and do a smaller amount of intense work with lighter activity?
Do you need to back off and just do light activity each day?
Check in with how you are feeling, consider what you have been doing over the past few weeks or months, and then act accordingly to stay fresh and progressing.
Have fun!
Steve
www.sussexbootcamps.co.uk
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