Sussex Personal Trainer

2 Essential Ingredients - Are You Consuming Them??

2012-02-02T18:23:00.000Z

Ah a nutrition post? - No!

I'm talking about passion and inspiration.

Perspiration definitely goes a long way, but it's unlikely much of that will happen over the long term unless you have an abundance of Passion and Inspiration for what you are doing!

I believe you build your physical foundations with the correct mindset and whether you have considered this much in the past or not, i'd suggest the time is now.

It's also your choice - you could think of physical activity as a necessary evil that's painful and uncomfortable, that eating the right way is somehow depriving yourself!

Many people do it this way - and then still feel bad and usually make little progress.

I've long suspected and practised a different and better way.

I suggest you find ways to immerse yourself more in what you are doing. If they seem mundane, set yourself mini challenges, ways to motivate and measure your performance. There are many movements that you can feel more mastery over if you stop and pay attention to what you are doing.

You can even learn to appreciate the enjoyment in your effort and in overcoming something challenging.

Once you put yourself on more of a journey and not simply heading for a destination, once you can enjoy the project and not just wait for the goal to arrive, then you get so much more out of the experience.

Not only that but you get to appeciate other people's achievements that much more. So often those stories or you tube video's that are most inspiring are not just something amazing being ticked off the to do list, but the struggle and investment, the highs and lows of the journey to getting there.

Tap into sources of passion and inspiration on a regular basis and it will add ease and energy to what you wish to then do.

These 2 ingredients, that many people leave entirely to chance, will nourish and sustain you like a good paleo meal!!

What Is Your Movement Ability?

2011-11-17T20:14:00.000Z

I had a massive personal realisation earlier this year - one that really changed my perspective from doing interesting things to challenge my fitness abilities to that of being a mover!

This shift in perspective has come about from learning from Ido Portal.

I was fortunate enough to attend his movement camp in the summer and i found it eye opening to really get immersed in Ido's perspectives and approaches to movement.

It makes you look at your abilities, your weaknesses and what you want to be able to do and what will be some of the most useful additions to your programme.

Ido has a pretty unique approach and successfully combines a wide range of influences to produce some very interesting training programmes for his clients of which i have been for nearly 6 months now.

I really got inspired to be able to do far more with my body and this has lead to really not being at all worried about the more standard elements and approaches to fitness.

I used to have simple strength lifts that i wanted to get bigger numbers in and now i'm for more interested in developing my movement abilities, with strength being one of the necessary components for getting there.

This is an extremely challenging, rewarding and ultimately life long path of physical development that i love to be on.

My hope is that more people and more of my clients get inspired beyond simply getting fitter and losing weight etc, to something that not only achieves such goals but far more besides.

Looking In The Mirror and Stepping Up....

2011-11-04T17:16:00.000Z

Sometimes you've just got to take that honest look in the mirror and let the truth of where you are at stare you in the face.

If you are not where you want to be, you don't have to feel bad about it (unless that helps - and lets face it sometimes it can!), but you might want to do something about it!

We all choose our daily priorities and they either lead us to the kind of results and life we want or they don't.

So, how about looking back at the year so far and how you've got to where you are at today? Can you do it, can you be completely honest with yourself?

I truly hope you are happy, fulfilled and excited with where you are at - and when i say look in the mirror i'm not just talking about the looks - how about what you can actually do!

If this isn't the case the cure is largely action - correct, consistent, committed action, physically and nutritionally.

But, inspired action is even better - as in knowing your personal reason why you want to do what you are doing.

Get under the surface a little and discover the fuel that can really take you a long way.

Then go for it! And remember to re-visit that 'mirror' on a regular basis..

Inspiring Year!

2010-12-03T11:45:00.008Z

It's been a while - i wonder how many blogs find themselves starting out with those lines or something similar all too frequently!

With Sussex Bootcamps doing fantastic things this year i mentioned not being able to update as often on here.

So with the snow outside at the moment i thought i'd take a few minutes to do a brief update.

I see a big part of my job being to deliver inspiration. In order to do this i have to take the time to stay inspired myself.

For me this comes from a number of sources, especially reading, learning and attending courses.

I've invested in quite a few course this year and i've enjoyed the regular exposure to some fantastic teachers and trainers.

After 'using' kettlebells on and off for years, it's been great to finally learn more about the competition style of lifting and apply this to my own training. Along with this we've started to teach kettlebell classes -

www.sussexkettlebells.co.uk

Personally, i've had a great mix of training over the past few months - integrating some gymnastic strength, kettlebell training, olympic lifts and heavy basic lifts.

We are looking to finish the year by giving something back! We have a charity week of bootcamp on December the 13th, 15th and 17th. People simply need to bring a food donation which we will pass on to local homeless charities. Come and find out why we are the best bootcamp in the area!

You can register for your limited place at

www.sussexfreefitnessbootcamps.com

Hope you have a fit and fantastic festive season! Look forward to an even more awesome 2011.

Here's another link to the frequently updated Sussex Bootcamps blog

www.sussexbootcamps.co.uk/blog

Steve Cork

We Now Have A Sussex Bootcamps Blog!

2010-05-21T17:06:00.004+01:00

Yes, i will still post on here from time to time, but our bootcamp website has a blog attached to it at last.

This will be where most of my content will be added on a regular basis.

I'd love to see you over there at Sussex Bootcamps!

http://www.sussexbootcamps.co.uk/blog

Have a great and active weekend!

Steve Cork

10 Minute Outdoor Fitness Session With Some Fun Toys!

2010-04-29T15:16:00.004+01:00

Rush hour traffic in Haywards Heath left me a little late for a planned workout on Whitemans Green.

Rather than miss out altogether, Ben and Katie joined me for a 10 minute blast and then carried on while i taught a kettlebell induction.

We just went with some big bang movements for maximum effect - the best way! Tools for the job were kettlebells and ViPR's.

Kettlebells you have no doubt started to hear about, but ViPR's are pretty new on the scene. This are rubber tubes which come in different sizes and weights which have some handles for different use.

They are a great tool for loading some athletic and multi-dimentional movements, and are really nice to use outdoors.

Anyway, first round was 30s of kettlebell snatches per arm, 30s rest and then 1 min of a ViPr move - step with an uppercut.

Then it was back to KB Snatches, then a ViPR shuffle and shovel movement.

Last was 50s per arm of clean to push press, followed by ViPR flips.

This added up to a great 10 minutes that left my whole body feeling good. Ben and Katie carried on to a point that maybe they started to not feel so good!!

The kettlebell induction was followed up with a great session. People are really getting the hang of the bells and finding them to be a great complement to bootcamp.

These sunny evenings have been awesome to get some outdoor exercise and Whitemans Green in Cuckfield provides a fantastic view to enjoy at the same time.

Steve Cork
www.sussexbootcamps.co.uk

Kettlebell Classes Launched!

2010-04-26T16:21:00.005+01:00

(Not a great shot - playing with a KB circuit before the class!)

That's right - this has been a few years in the making!

Just one of those things we haven't got around to doing until now. We've been playing around with Kettlebells for quite a few years now along with introducing them into our Personal Training sessions and some of the earlier Bootcamp sessions too.

We always intended to have more of a dedicated class to really let the participants explore the benefits of adding kettlebells in to their training programme a little more fully than just doing a few sets of swings now and again.

Remember, a kettlebell is a tool - it doesn't do anything magic by itself. Like any other tool it's all about how you use it, how you integrate it into your programme and learning correct technique in the first place.

There are a variety of approaches to using kettlebells out there and we can draw benefits from most of them depending on our goals and situation.

To many people, learning how to be stable and strong while moving a weight around will be a new experience. Some people really have to re-educate their major muscle groups to do the work they should be doing to safely and athletically move the kettlebell.

It's in learning how to integrate the legs, hips, and 'core' efficiently that many of the benefits of using kettlebells are realised. Your ability to move is improved, along with your ability to use your whole body and therefore burn a load of calories.

Many people will improve pretty much every fitness quality. Kettlebells do lend themselves to being great for improving strength endurance and tend to be great for shifting body fat!

We are currently offering sessions on Tuesday nights at Whitemans Green in Cuckfield near Haywards Heath. These are currently fully subscribed but we will be adding more times soon.

An induction must be attended before regular sessions can be joined.

Please e mail info@sussexbootcamps.co.uk to register your interest.

Steve Cork
www.sussexbootcamps.co.uk

I Love It When A Group Comes Together!

2010-03-18T16:21:00.004Z

Yes, we had a new bootcamp start this week and i do love the way our Bootcamp groups take on the challenge and achieve their goals.

I have a new appreciation of this from being on the 'other side' several times in recent weeks. Being in various group training situations gave me a fresh perspective on the atmosphere, expectation, camaraderie, and energy available.

It also gives me a good look at how someone else is teaching which is always valuable to reflect on.

Personally i've always loved teaching groups, and yet i've always spent the big majority of my own training time alone. I guess part of this comes from having very specific goals and ways i want to achieve them, which are not always compatible with other people being around!

In recent months i've enjoyed spending more of my training sessions with other people involved. Even more recently i took part in several practical sessions at a youth fitness convention, at an athletic training gym, and a weekend on a kettlebell instructor course.

There is a lot to be said for rising to the challenge as part of a group, and if you're lucky enough to be surrounded by people of a good standard or a lot better than you, then you have some great examples and maybe targets to aim for.

Many people on the kettlebell course commented they wouldn't have completed a particularly challenging sequence of squats if it hadn't been for doing it with a group.

I commented on this kind of thing on our members forum today and it seems they agree, this is a very valuable part of bootcamp.

Are you using this to your advantage?

What results might you achieve if you did?

I've been using kettlebells for years now, and this was my 3rd different instructor course. Look out for our kettlebell group sessions coming soon in Haywards Heath!

Steve
www.sussexbootcamps.co.uk

Haywards Heath Charity Event

2010-03-07T06:57:00.005Z

Wow did i really not post on this! Very slack of me - what can i say, organising events back to back and then going away shortly after the second one didn't leave much time!

Sussex Bootcamps teamed up with the Perrymount Clinic to build on the success of our event last year.

Again the whole idea was to provide some great information for how to make 2010 your healthiest and best year ever. Haywards Heath residents got the benefit of the same speakers as last year covering different topics related to their expertise. The Clair Hall venue worked perfectly for our numbers and the stall holders we also had in the room.

Jo Bareham - Nutritionist, covered what you should be doing to raise your energy levels.

Christian Bates - Osteopath and Naturopath, covered what your body type reveals about how you should be exercising and eating for individualising results.

Steve Cork (me) - Fitness Professional, covered what you need to consider to be fit for life.

Pete Cohen - Life Coach, presenter, weight loss guru etc! Pete covered lots of things and made people think and laugh!

We ended up giving away some great prizes and we raised £1200 for St Peters and St James Hospice!

Thanks for everyone's support and involvement that made this a wonderful evening.

Steve

Time Is Ticking!!

2010-01-25T16:04:00.004Z

We're already a chunk of the way through the year! Well January at least.

Have you kick started your health and fitness programme, did you set those resolutions?

I really hope you have and have had some great successes already.

Getting started right can set you up for a successful year - and it can make it all easier too. What once might have been a struggle has become part of the routine.

This is true of individual sessions also - just give yourself the permission to get started and chances are the full session you had planned will take place anyway.

If i've got a workout scheduled but i'm wondering if i have the energy, or if i've recovered enough from previous exercise i'll always do it. I figure that if i'm trying to decide whether or not to do it i'm actually ok.

If i really am stuggling or overtrained then it's going to be more obvious and there won't really be the debate!

Want to know how to get started the right way and then stay on track?

Get along to our charity events - the first of which is this Thursday night. Drill Hall, Denne Road, Horsham, 7-9. Remember this is for the Dame Vera Lynn Trust. Please register your place at http://www.sussexbestever.com

We're sharing all the best health and fitness tips and secrets in our talks and free prizes. We're raising money for charity, so it's going to be a great, positive evening all round. My business partner here at Sussex Bootcamps, Ben Davis - will be among the speakers.

Spaces are filling up fast - this really is going to be a great Horsham event.

Looking forward to seeing you there.

Steve Cork
www.sussexbootcamps.co.uk

Big Health And Fitness Charity Events!!

2010-01-14T11:26:00.007Z

It's that time of year again!

Sussex Bootcamps had a very successful charity event in Haywards Heath last year, and we're doing it all again this year!

Only this time we have an event in Horsham as well as Haywards Heath.

This time it's called 'How To Make 2010 Your Healthiest And Best Year Ever'.

The focus is all about your health, fitness, well-being, and all round how to improve your life.

It's our way of saying thank you to our Bootcampers and Personal Training Clients, and a way for us all to do something wonderful for local charities.

The Horsham event is on Thur 28th January at the Drill Hall. We're raising money for The Dame Vera Lynn Trust, and simply suggest making a donation on the night in exchange for your seat at the event and chance to win some great prizes.

Speakers are Fitness Professional and Sussex Bootcamps co-owner Ben Davis, Life Coach Sharon Knight, Oils and fats expert Durwin Banks, and GMTV's success coach Pete Cohen!

The Haywards Heath event is on Thur 4th February at the Claire Hall. We're running this one in conjuction with our friends at the Perrymount Clinic. All donations go to St Peters and St James Hospice.

Speakers are Fitness Professional and Sussex Bootcamps co-owner Steve Cork (me!), Osteopath and Naturopath Christian Bates, Nutritionist and Reflexologist Jo Bareham, and once again Pete Cohen.

We're going to educate, entertain, and importantly send you away with some great action steps.

There will be over £1500 of great prizes at each venue also!

Go here to register http://www.sussexbestever.com

Did You Engage With Your Effort Recently?!

2010-01-11T22:01:00.006Z

I was enjoying a final week of a 12 week training programme last week. It was a good variety of whole body movements, but loaded pretty heavy (for me at least).

I've always enjoyed this sense of challenge where you are literally stepping up to the bar - and hopefully raising it!

It's all there in black and white - the numbers that have been done before. The inner conversation, the rallying cries shouting out any doubts, bringing emotion to the cause.

There can be beautiful moments of heightened aliveness and really zoning in on just the task at hand.

And at times there are the defeats that can seem crushing for a short while, but soon enough i look forward to testing myself again and simply offering the best i have. It's all i can ask of myself. The best i have on this day, engaging with the sense of effort, giving it my all.

If i can do that, then deep down i know i've succeeded, i've not hidden from the challenge, i've not settled for warmth, comfort, television, hot tea and sweet chocolate! Not for that hour anyway!

I'm stronger for trying, for embracing my strength ritual.

I shared with a friend that i felt a certain fear in the final week. I had already done 2 weeks of similar work, established some bench marks and targets, and knew deep down the effort required to produce them. That final week is my chance to at least match the previous weeks efforts and hopefully exceed them.

It's usually possible to realise an improvement on something, and i think it's important to attempt to do so. But this won't happen by going through the motions. You need to get stuck in - mentally and physically.

Engage with the effort, look it in the eye, feel the joy and the emotion of using your body the way it was meant to be used - again and again and again.....

Is it time you brought your inner athlete out to play?

Steve
www.sussexbootcamps.co.uk

More Resolution Thoughts....

2010-01-06T11:27:00.005Z

What do New Year Resolutions mean to you?

Do you set them every year? Do you achieve what you set out to do each time, or is initial progress soon ground to a halt as old habits kick in?

I have mixed feelings about the whole thing. Personally i like to consider the year ahead, also break it down into quarters, and sometimes set specific challenges like 100 days. I always have a sense of my targets and goals and therefore times like New Year or Birthdays etc, don't seem like such big deals. It's a constant process of awareness and improvement or challenge.

I think this is a successful approach - consistency of effort, goals and challenges seems to work pretty well for exercise and nutrition too. Rather than endless cycles of frustrating stopping and starting that tend to go no where, a constant awareness of where you are and where you want to be along with consistent effort and tweaking over time will go far!

While i will no doubt come up with what could be considered some resolutions, i think the idea of New Year Resolutions have a sense of failure built into them. Just in terms of culturally there is an assumption of badly set goals not lasting 3 weeks into January! Or maybe that's just my impression, but from what i've read the statistics on successful resolutions seem to back it up.

So why not consider resolutions of a sort - every month rather than every year? Committing to this gives you a great chance to review and reassess what you want and celebrate your successes. It gives you a chance to simply start again on something if that's what you want or need to do.

There is no way to 'blow it' because it's a constant process rather than all or nothing!

As mentioned in the previous post, to really become a goal getter check out the Magic 100 programme - Click Here

I do get a commission if you buy it through this link.

Steve
Sussex Bootcamps

It's New Years Resolution Time!

2010-01-03T18:38:00.008Z

Have you set yours?

Are they just dreams or wishes or actually things you are going to do and make real?

How are you going to need to be in order to achieve what you want?

What are the reasons you might fail? How can you overcome them?

Are you dreaming too small?

On the right of this page is a link to the Magic 100 programme by Dax Moy.

It's a proven system of goal achievement and life changing action!

If you are serious about turning your dreams into reality you should click the link and check it out.

Here is the link again http://f4c69pnejrvhztfysh0pn0umxj.hop.clickbank.net/

You have nothing to lose and everything to gain!

Have a great 2010

Steve Cork

End Of Year Reflections - How Did You Do?

2009-12-30T16:58:00.005Z

It's great to use this time of year to look back on the past year and how much of what you wanted to achieve actually got done.

This can obviously be appied to your fitness, nutrition and health, but also the other areas that make up your life.

As for training, this is one reason i love to keep training diaries. It's great to look back on the past year and even previous years to compare what i have done, what has lead to success, what challenges needed to be overcome etc.

I do feel training diaries lend themselves best when you can attach some numbers to what you are doing, for example weights lifted, repetitions, time taken, distance covered, average speed etc. This just makes it easier to compare training sessions and the results from them.

Even without much of this quantification, i'd still recommend keeping track.It's like looking at a roadmap of how you got here!

I feel i had a good year overall. I trained hard and consistently with a well rounded approach. I did suffer a pretty significant injury, but i was able to work around it so it didn't slow me down too much! I set a goal of Deadlifting 200kg's earlier in the year. As i got to the final months of the year i knew this would need to be revised slightly.

So last Sunday i managed 192kg's - a good personal best and exactly 2 and a half times my bodyweight!

If you didn't have any friendly challenges to look forward to this year, how about setting yourself some for next?!

Time for the Bootcampers to step up to the challenge once again on Monday 4th January. Still some spaces available - http://www.sussexbootcamps.co.uk

Steve

How Many Burpees.....?

2009-12-07T15:23:00.004Z

.....Could you do if you just fixed your mind on a number and got determined to get there no matter how big that challenge seemed and how long you had to take?

Check out my effort at 100 from a few weeks ago!

Burpees are a great whole body movement that demand a large amount of energy and effort!

If you are going to do a lot of them it's worth getting very familiar with the movement first and make sure your back feels good doing them.

Adapt to your own fitness levels, take out the press up and the jump if you need to. Also, hands can be on a raised surface to make easier.

As your ability increases work harder and faster for an intense fat burning exercise!

Steve
www.sussexbootcamps.co.uk

Party Season Is Here! Fat Gain Or Loss??

2009-12-02T09:35:00.005Z

Yes it's December! And if you haven't already seen an increase in your social life then it's probably happening from this week. And let's face it, that can be great and it can also be a disaster for fat loss and fitness.

What happens often is training sessions are dropped, calories are increased, especially from alcohol, fat and carbohydrate! Sleep is reduced, stress levels can be higher etc.

This all adds up to quite a challenge for your body to be a lean, mean fitness machine!

So, let's be as practical as possible about this.

Commit to still exercising. Do your normal days and times if possible, if not simply try to make a different time on the same day. If you can keep some regular habits going this will all be easier to stick with and fully resume once life is more back to normal.

If you have to, simply cut down the time you are exercising to avoid missing it out altogether. Make up for this by working harder, cutting down on rest times etc. If you are spending more than an hour exercising then you are probably not working hard enough anyway!

A longer workout does not mean a more effective one, despite what many people still think. Depending on what you do and what your goals are, a hard 30 minute session can achieve more than 90 mins of easier or less effective work. What are you more likely to be able to fit in?

The bottom line is you are going to feel so much better for staying active. Your body will also more effectively deal with the calories it takes in and keep your metabolism raised for more of the time.

In terms of eating, go for the leaner meats, fish and vegetables first. Fill up on the good stuff and hopefully there will be less room for the not so good!

If you are going somewhere with only snacks available, again try to eat well before going out to avoid over doing the snack calories.

There will be meals where you no doubt do go overboard, and that's ok! Just be a little better to yourself on the other meals you have that day or week. Again, good meats, fish, vegetables and some fruit as the basis for your eating will go a long way to minimising the negative effects of the big party meals.

If you are out a lot, choose to make some nights alcohol free, or offer to drive to make sure that happens. It is your choice and it will still be plenty of fun!

So, to sum up. Keep exercising - you'll, fee, function, and no doubt look better for it! Eat right most of the time, and enjoy yourself when you don't! Stick with this for the next month and you could continue to lose fat and/ or get fitter while enjoying a busy social December!

Steve
www.sussexbootcamps.co.uk

P.S. Our free week of bootcamp is filling up very fast. Have you registered? www.sussexfreefitnessbootcamps.com

What Size Are 'Normal' People Anyway?

2009-11-26T14:13:00.004Z

What size and shape are we meant to be?

What are the average's - is that what we want to be?

What are the images we are bombarded with of the 'perfect' body?!

I'm most aware of these questions when shopping for clothes - which doesn't happen that often! I can only imagine the trouble professional athletes have to go through to get clothes that fit!

Now for those of you who don't know me i am far from large framed, i grew up doing long distance running and martial arts - always just a regular or lean size and shape.

Even today with lots of strength training i'm certainly not at all stocky.

Thererfore it always surprises me when jeans are tight around the thighs and bum. Shirts are often tight around the back and neck.

Surely people are meant to move, exercise, and have their body's adapt accordingly!?

It seems that if you are active enough to actually cause some positive changes in your physique you may find yourself out of the current norm. I think part of this is still the popular culture's obsession with the super skinny.

Or we have the opposite side to this:

Sussex Bootcamps are off to the Bright FM awards this evening to present one of the awards and therefore need to be dressed up.

I went to hire a suit from Broadbridges just around the corner from us in Haywards Heath, which was great. On going back to collect my order they had my order slightly queried, as the size of my jacket 'should' have accompanied trousers 4 inches bigger than i need for my waist!

This is relevant to our bootcampers experiences as we often hear of people noticing clothing fitting differently. From the reassuringly baggy, to the concerned tighter around the legs!

If someone, particularly a woman is experiencing areas getting larger from something like a bootcamp, i'm going to suggest 1 of 2 things are happening. 1, they are possibly not being too good with nutrition and this is simply some weight gain, or 2, if it's actually lean muscle tissue then they were under muscled in the first place.

This may not be what individuals want to hear but if a small amount of muscle tissue (and it can only ever really be small doing what we do) is added this is simply a healthy and positive response, so don't let old clothing sizes or media images convince you you are not actually looking better!

More soon from the front lines of fitness and fashion!!

Steve

Free Bootcamp Week To Help Homeless At Christmas

2009-11-25T14:00:00.006Z

That's right we're stepping up to the demand from our Bootcampers and offering an extra week with a difference!

We weren't sure how to run it, we could be having an extra week off! We could be busy promoting our January Bootcamps, our charity events etc. So instead of that we've decided to offer the week of the 14th Dec for free!

People just have to register to reserve their free place and then donate some food that we can then pass on to the Emmaus Homeless charity in Brighton.

We've only just started to tell our current bootcampers about this and the response is very positive so far.

I'm sure it's easy to have mixed feelings about the homeless. Sometimes you hear people saying they have brought it on themselves or are being lazy etc.

Maybe this is true for some of the people who find themselves in this position, but i'd guess there are many who are there through no real fault of their own, who haven't been able to cope, who have had society turn it's back on them.

What we're talking about is other human beings who probably crave some of the things we take for granted at this time of year - friends, family, food and shelter from the winter weather.

If we can do a little bit to give back to those who find themselves worse of at Christmas then i think we should take that opportunity. After all there is generally so much excess and waste going on elsewhere.

So here it is - the last chance to make a difference to your fitness in 2009 and get a head start on any new years resolutions.

Reserve your place here http://www.sussexfreefitnessbootcamps.com/

We're excited to offer some turkey busting workouts!

Steve Cork

P.S. Our new venue for Bootcamps is Trading Boundaries at Sheffield Park. We start in January and we're ready to help you make 2010 your healthiest and best year ever!

10 Minutes, Maybe 5 Minutes To Ultimate Fitness...

2009-11-18T17:04:00.003Z

This is a post for those of you who just can't get started, or are sporadic in your efforts!

Ulimate fitness (whatever that is) can't be built without fitness. In other words you have to get started, you have to lay the foundation - Stephen Covey said "you can't cram for a marathon by training the night before!"

What you need to do is get some momentum going, make a deal with yourself to do a certain amount of something to achieve some success and energy around your goal.

You can sneak up on something by taking baby steps - what success coach Michael Neil calls "starting small".

Here is an example for me right now. I'm trying to be better at keeping on top of my flat being clean and tidy. Typically this gets put off until it starts to become difficult to move - then i take some action!

I really don't like this approach - or the results - any similarities to your current exercise regime?!

So i made a deal with myself. I can do 5 minutes tidying everyday - there is absolutely no excuse to not do this, and it's not at all daunting to me. I also know that once i'm simply allowing myself to do 5 minutes, the chances are i'll do a bit more than this and before i know it, things are going to be looking different around here!

Apply this to your fitness training right now. Will 5 minutes exercise get you the body of your dreams - possibly not, but you will be far better off than not putting those short efforts together. They will also likely turn into longer efforts and build a successful habit which will equal the body of your dreams!

Consistency is one of the keys to fitness and health. Even if you are focussing on some short term target or result, have some concern for the long term too so that you can sustain the benefits for the rest of your life!

Steve Cork
www.sussexbootcamps.co.uk
Fitness Bootcamps - Personal Training

What Did You Have For Lunch Today?

2009-11-17T15:05:00.004Z

Here is a quick video for you! Ben pounced with his camera just as i was about to tuck in! (A beautiful sunny day in Haywards Heath today which is a welcome change from the floods!)

High quality protein (and enough of it) along with a good serving of veggies is how most of my lunch and dinners tend to turn out.

If it's a lower fat protein then i don't always feel as satisfied so i may need a handful of nuts at the same meal.

Steve
www.sussexbootcamps.co.uk

Pumpkin Workouts For Fat Loss And Fitness?!

2009-10-29T15:45:00.004Z

It's a bit of fun and something a little different! Our Bootcampers enjoyed this experience last year so we thought we would do more of the same this year.

We're doing 2 different pumpkin workouts this week and most people seemed to select the right size for them - something around 3 - 8 kgs depending on strength and ability seems ideal for what we have been doing.

The great thing is i've had loads of comments today about how the Bootcampers are really feeling the work they did yesterday!

As they are only used to doing mostly bodyweight movements, adding some load soon makes a difference. Having said that people were able to translate their good technique and core strength easily to working with a load.

One of the favourites seemed to be the pumpkin burpees and pumpkin planks (feet on top)!

Watch out, we may include more useful tools in the future! In fact we've just ordered some brand new kit to try out thouroughly to see if it can enhance our boot camp sessions.

More on that soon.

Speaking of fitness and fat loss, i'll be posting my 100 burpee challenge as soon as i've got the time!

Enjoy your fitness and health,

Steve

Challenging Your Fitness?

2009-10-21T11:30:00.004+01:00

How do you measure your fitness? It could be just where you are at right now or measuring how much you have progressed.

Whether you realise it or not, i promise you this relates to your results!

You can certainly get an idea of how you are doing based on how you feel and what you are able to do. Other people may comment also.

How about coming up with a challenge to give you something to measure your fitness against? There are many ways you can do this depending on what is meaningful for your to measure.

This could be how long it takes you to complete a certain number of a particular movement or combination of movements. How many times you can move a particular weight, how heavy you can lift, how fast you can cover a distance etc etc.

Every month we issue a challenge to our Bootcampers to test a slightly different aspect of their fitness, and it's great to witness the efforts and see the improvements when we re-test at the end.

Most people seem to enjoy taking on the challenge and competing with themselves (or maybe against others but that's not what we emphasise)! It's simply a chance to raise the bar a little and focus efforts in a particular area.

Not everyone enjoys competing, even just with themselves so there really is no pressure. It's much like the challenge of turning up each day and completing the regular session, just with a number attached.

Personally, every training session is a challenge - i strive to improve on something, because those small consistent improvements add up to great results.

Some people shake their heads when they hear us reading out the challenge but nearly everyone surprises themselves with what they can do.

We've got a massive age range of people completing the challenges every month, age and fitness level are no barrier.

We're looking forward to witnessing the progress when we re-test in 2 weeks. If you want to enjoy the same sense of satisfaction, improvements in your fitness, fat loss, and muscle tone, join us for the last Bootcamp of the year, starting Nov 16th.

We'd love to see you there.

Best Wishes,

Steve
www.sussexbootcamps.co.uk

My Fitness Classes Disappearing.....

2009-10-18T19:04:00.004+01:00

I've been teaching a variety of fitness classes at the local 'Olympos' Leisure centres for years and years - as well as many other fitness centres and health clubs.

With Sussex Bootcamps taking off in a big way i've needed to adjust and re prioritise my working week.

Every one of the classes that i've had to make the hard decision to move on from has been very difficult. I really enjoy teaching and i love the people that come to my classes - they are most often motivated fitness enthusiasts who enjoy some intelligently applied hard work.

Ultimately there comes a time when just continuing to do the same thing becomes thinking too small - and i want to do more right now!! I guess i can value my time, energy and experience more than the places i have been teaching at!

Building my business where i have more control of the experience from start to finish means i can ultimately help more people and deliver a better product.

While we are offering a different level and type of service currently in terms of Bootcamps, we will be expanding and offering services to more of the Sussex community in due course. Specifically, there will be a Youth Fitness service, Boxing fitness and Kettlebell classes.

We are going to continue to offer the best fitness services in the area with the best instructors.

If you are local to Haywards Heath and Burgess Hill, i still have a Monday and Wed evening drop in class that are not going anywhere soon.

I look forward to being of service to more people, in bigger and better ways.

In Fitness and Health,

Steve
www.sussexbootcamps.co.uk

Restoration - Rest Week or Simply Back Off Week??

2009-10-13T21:57:00.004+01:00

Last week after what was a good 7 or possibly 10 weeks training (don't have my diary in front of me to check), it was time for some recovery.

A couple of ways you can approach this and the choice really depends on what you've been doing and how you are feeling.

Firstly you could take a week completely off any training - a good option if you have not done this for a long time and are feeling a bit run down or beaten up from heavy training. Obviously light activity is going to be good.

A back off week can also be a great option. If you are still feeling pretty good but know it's going to be healthy to have a bit of a change, then go for it. With this, you are still going to do some training, perhaps with less volume, less intensity, less duration, different activities etc.

I like the back off week to get in some play time. Some of the things i never get around to doing enough of when i'm in the middle of a more focused and potentially draining routine.

I was actually feeling pretty good. I'd had 4 weeks of 2 strength sessions instead of the usual 3, some different exercises, and then 3 other conditioning sessions. So, my body had already benefited from a bit of a change.

Looking at the back off week, i'm wondering if it was more than many people's training weeks! I managed to fit in:

- A brief, fun, and challenging 2 kettlebell workout, simply stinging together some great whole body movements.

- A brief session of barbell complexes which become very hard very quickly.

- A circuit session which involved a 100 burpee challenge, sprints and pull ups.

- A hard spinning class. A mini core emphasis circuit.

- A heavy lifting session, just with less sets and fewer exercises than normal.

A few of these sessions were pretty short. A big change is taking off any mental pressure to improve anything specific. It therefore feels less intense even if a lot is still being accomplished.

One thing i'd do better at next time is a few less late nights which can make all the difference in actually feeling rested after a 'rest' week.

Steve
www.sussexbootcamps.co.uk

2009-10-01T16:03:00.005+01:00

Do you run or not run? Do you think of yourself as a runner or non-runner?

Does the idea of running fill you with fear or freedom?

Are you built for speed or distance?!

Whatever your current stance, we enjoyed providing the warm up to the fun run and walk at St Peter's and St James Hospice on Sunday in Wivelsfield Green.

It was a great morning, beautiful weather, and a great atmosphere; from the kids doing their run and families doing the walk, to the more serious runners.

It almost made me want to join in! But with a bit of a cold i'd have done myself no favours.

I don't consider running to necessarily be the pinnacle example of fitness, (that's a personal decision and choice for you to make) but it's nice to know that if you need to or want to, you can.

If you enjoy running or decide to challenge yourself, then it's nice to be able to do well and improve your ability.

People are often surprised when their running improves from non-running activities, yet we see it time and again. This often occurs in those who are already running to an extent and then add the type of core strengthening and total body fitness that we provide.

This is especially true for the lower body strength and power training that we do. This kind of approach where runners have included more explosive or dynamic movements into their training has been studied and shown to improve performance.

It seems that running economy is improved as muscles and other structures improve their ability to handle the forces being demanded.

The other area that often gets improved dramatically in the runners we see is in their anaerobic fitness. This occurs when people work at a higher intensity level for a shorter period of time. Adding this to the longer slower work that is typical of many runners can make a great difference to general fitness, running fitness, and body composition.

Our Bootcamps never involve too much running, but we use it to improve the above mentioned aspects of fitness and hopefully do enough for people to gradually get better.

I'd suggest most other activities could be improved by enhancing the fitness qualities we emphasise at bootcamp.

The last time i did a 'long' run was quite a few years ago when i was training for the London Marathon. I was up to about 17 miles and decided not to continue with the preparation as i was getting knee and ankle problems.

After Sunday, i'm now quite tempted by the South Downs Marathon next year!

Have a fit and healthy week,

Steve

New Video For You - Snatches, Swings, Burpees, = Magic 50!

2009-09-18T13:07:00.004+01:00

Here is a killer work out i did last week!

Putting several whole body movements together like this will really test your conditioning levels and ability to keep going when you start to want to stop!

You can do exactly the same workout with a dumbbell, but the only ones i have at home have spinlock collars which can come undone if not careful!

If you have a go at something similar let me know.

Steve

http://www.sussexbootcamps.co.uk/

Changed Things Up Recently?

2009-09-07T13:52:00.003+01:00

When did you last shift the focus of your training?

I'm not talking about jumping on the bandwagon of the newest shiny gadget or the latest celebrity 'must be seen to be doing'!

I'm not talking about radically changing from one type of exercise to another.

Simply a shift of focus, which might actually be quite subtle.

My reps and therefore loads have been changing every few weeks for much of this year. I find it a nice approach - keeps things fresh and focussed.

Now i'm going to give my format a bit of a change. There will still be a couple of specific lifting days, one heavier, and one faster. 3 more days will contain sprint intervals, circuit training, some weighted and bodyweight challenges etc.

Some of these sessions will be pretty brief but the intensity will be pretty brutal.

I'm hoping to at least maintain my strength (improving it in some areas), and drastically improve my general conditioning and endurance.

Looking forward to a challenging 4 weeks of this.

How about you?

Our bootcampers started their next 4 weeks today also. They have the benefits of their focus being changed for them. Can't wait to see their progress while enjoying my own!

Steve
http://www.sussexbootcamps.co.uk

New Incentives To Exercise In Sussex!

2009-08-27T12:35:00.004+01:00

Wow there is an amazing initiative that seems to have been taken to heart specifically in one of the towns local to me - Burgess Hill.

Locals cannot have failed to witness and feel compelled to get out there.....

This new powerful weapon in the war against obesity and incentive to exercise is non other than.....

Traffic Lights!!!!!! Everywhere!!!!!!!!!

That's right - ditch the car, get on your bike, walk, run, or skateboard - because you are currently not going anywhere fast in Burgess Hill.

In all seriousness though, i am a big fan of getting out of the car and getting places under your own steam. It really is often faster, cheaper, healthier and greener. It depends how far you have to go, but how many people drive 5 mins to get to they gym??

I used to cycle everywhere when i lived in London, and despite a 9 mile commute, it was often quicker than catching a tube with delays etc.

Make the most of the remaining weather and light before autumn and winter really start to set in.

We've had fresh air and sun light in abundance at Sussex Bootcamps. While there is less sunlight and warmth over the next few months - being out there when it is nice weather and soaking up some sunshine (when it's out) year round really does feel great!

Several sessions are now booked up for September.

Go and see if we have spaces left for you!

http://www.sussexbootcamps.co.uk

Adding More Life And Years!!!

2009-08-18T14:20:00.006+01:00

Why do we do this? Put ourselves through all the hard work, the effort, the sweat, the healthy eating?

Well hopefully you derive some sense of pleasure from the act of training, pushing yourself, challenging yourself, spending time more 'in your body' etc.

Possibly you just love the way you feel and look as a result of training?

My hope is that working hard at fitness touches every aspect of your life and improves it, literally allowing you to experience more life!

If you have friends that like to be active, guess what you can participate in whatever they are doing. If you have kids, hopefully they are active and being encouraged to be so. Nothing to back up that encouragemant like being active yourself! Then you get to join in with what they are doing and play a more significant role in their lives, not needing to sit out and miss out!

Same applies for grandparents. How many years do you want to be able to play an active and independent role in your family's life?

A good level of fitness and health is going to enhance all of this in a way that you can't put a price on.

What about challenging times or even emergencies. Do you think fitness is going to make a difference here?

I spent a day learning to surf while on holiday as you can just about make out in the picture above. On that same day another person in the water got into trouble and i ended up going to their rescue. Problem is we were then both in a bit of trouble!

After making the stupid decision to swim for it, getting hit by a big wave and swalling too much water, i had a moment where i almost felt and remembered everytime i had ever pushed myself, fought to keep going, pushed against a seemingly immovable weight etc.

It was like drawing strength from all my training experience in a moment of panic, and thankfully it wasn't too long after that we found ourselves close enough to shore to not be pulled out to sea any longer.

So the message here as far as i'm concerned is fitness will enhance your life, it will be there in the times where you can enjoy it, and hopefully in times where you may need it to get you through a situation!

I believe fitness and health will also contribute to the quality and quantity of your life.

Are you realising the bigger picture in your fitness and health?

Next Bootcamp starts Sepember 7 - i'd love to see you there,

Steve

Let's Get This Started Again...

2009-08-04T16:21:00.005+01:00

Ever find yourself saying that about your fitness?

Most people probably do at some time or another - whether from injury or ilness, holiday or a rest week - or just simply getting out of the habit.

It's not just fitness either - it happens across the board for our various tasks and behaviours - like writing a blog for example!!

One thing i've always liked to do is frame exercise and fitness in a different way - hence the term 'everyday athlete' and my encouragement for people to see themselves as athletes.

Taking this a step further and you get to training as a ritual - something espoused by Chip Conrad and his awesome facility Body Tribe - see http://physicalsubculture.com/blog

I've recently enjoyed the DVD produced by these guys and tapping into the concept of training as a ritual is something that strongly resonates with me.

It's a practise, a way of being, a moving meditation, the act of which enhances your life!!

Far from just random movements for the sake of some possible future reward - it's here and now.

If something is a ritual that enhances your life do you think there will be much resistance, much putting off to another day?

How can you infuse what you do with more meaning? It's worth some consideration.

I've been getting things started again today. Not just this post, but after a great week away last week, my routine of training (working on the ritual part!).

I recommend time out from heavy training every 6 - 10 weeks or so, but i've realised that i totally neglected and undervalued time out from the work routine, yep a holiday!

Some stories from that to follow.

For now, time to enjoy the slightly sweeter taste of life after some good time out!

Steve

http://www.sussexbootcamps.co.uk

Is It Your Mind Or Your Body?....

2009-05-29T13:36:00.002+01:00

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

This Week's Training And Yesterday's Workout

2009-05-17T19:05:00.005+01:00

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

Time Called On Sawyers Health Club!

2009-05-13T19:16:00.004+01:00

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.

Have You Earned A Rest Week Recently?

2009-05-04T21:58:00.003+01:00

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

Podcast Interview With Pete Cohen And Myself!!

2009-04-28T14:51:00.008+01:00

Hi,

Please have a listen to this podcast that Pete did with me. We cover some good ground on the foundations of what makes for mental success that leads to the physical success that so many desire.

Learn to establish the habits that make exercise easier, and how to best include fitness in your life - enjoy!!

http://www.weightlossguru.com/index.cfm/Podcasts

Steve
http://www.sussexbootcamps.co.uk

Training Update

2009-04-27T11:54:00.003+01:00

No squash at all last week - Rubbish!

My grip issue now resolved i've been winning a fair bit!

I'm into my 9th consecutive week of 3 good weights sessions a week. After successfully completing this week i'll take a week off from structured weights sessions.

Planning to play around with a bit of bodyweight and kettlebell stuff, as well as get more squash played!

After the week break, i'll get back into it and i'm looking forward to some stronger sets of only 4 reps!

Can't wait to find out what weight my front squat and deadlift will be at after 3 weeks of 4 rep work.

Hope yours is going well!

Steve

Squats for better Abs!

2009-04-23T21:11:00.005+01:00

Hopefully you have a training routine right now - if not start, commit to something do-able and build yourself a positive habit that will pay off for the rest of your life!

If you're training, hopefully you are including some kind or several kinds of squatting movements.

Squats are a great fundamental movement pattern that can go a long way to enhancing the function and composition of your body.

This is not meant to be an instructional post - you should be able to find some great technique articles and video's online.

Yes there are some basics that apply to pretty much all squats - feet a comfortable distance apart (around shoulder width), heels down, knees inline with your toes, bracing your mid section to maintain a natural curve in your back, keeping your upper body reasonably tall.

The great thing about squats is, however you do them they involve a great amount of your body. Even though i know this, it's nice to be taken by surprise pretty much every time i do a type of squat i haven't done for a while, do more reps or use more load than i've been used to.

It's often a tightness in my abs, sometimes glutes, quads or hamstrings - or some slightly evil combination of the above!

For weighted squats i always do front squats (with a barbell across the front of the shoulders). There are a few reasons for this; i often train at home with no rack or partners so a back squat is not such a practical or safe option, front squats are very useful for getting better at the explosive olympic lifts where the bar is caught in the same position as a front squat when performing a clean, and i've always liked the strong amount of core work i feel from doing them.

1 leg squats are also an interesting and challenging version that require no equipment.

Enjoy your squats, make sure you are doing them correctly and make them a core part of your training.

Steve
www.sussexbootcamps.co.uk

Inspiration! Who Are You Surrounding Yourself With?

2009-04-22T10:33:00.004+01:00

So much to write - so little time!

I attended one of the most inspiring fitness 'events' as a fitness professional of over 11 yrs. Back in February i made the journey to Louisville, Kentucky to attend the IYCA summit.

I've been to quite a lot of conventions and courses over the years, but this one by the International Youth Conditioning Association had something truly special about it.

The speakers were absolutely amazing and i'd go as far as to call the event life changing! Yes i learned loads about the best ways of helping children and teenagers, and i learned from some of the best in the industry. But it takes a lot to get me to travel so far. I wanted to meet the people who had inspired me from afar and bring back some of the magic that they seem to live their lives with!

I believe we should seek the influence and contact with people who inspire us in our daily lives also. Thankfully, with the internet we have the ability to do just that.

With the internet though, it's almost too easy. Who are you surrounding yourself with face to face, who do you spend time with? Do your friends / family / colleagues support your desires and efforts to make the most of yourself - or do your efforts make them uncomfortable? Do you then get inspired and cheered on and have examples to aspire to? Or are you reminded of the barriers, the way things 'really are' and encouraged to live firmly within your comfort zone?

So yes, buy the books and visit the web sites of those who inspire you. Then use that to create positive environment in your life - both people and place!

We do everything we can to create such a positive environment for people on our Fitness Bootcamps. The groups really seem to work well together with a bit of structure from ourselves.

We aim to provide the right mix of support, inspiration, education, and accountability that can truly make the difference.

I'll be implementing what i learned about youth fitness training over the coming months.

For the best fitness bootcamps and personal training in Sussex, come and get inspired at www.sussexbootcamps.co.uk

Steve Cork

Whoops - Thankfully Training Has Been More Consistent Than Blog Posts!

2009-03-28T16:08:00.004Z

There is nothing like the feeling of getting in a few consistent weeks of good training after being a little more sporadic!

Active - Yes!

Training and games of squash - Yes!

But not quite the dedicated routine of athletic weight training 3 times a week.

This, along with the squash several times a week and the focus of the training journal is what i've been back to. It felt even better after coming back from a couple of weeks with some flu bug i caught while travelling to America.

Each training session, as is typical for me, encompasses the whole body. At the moment though it's even more comprehensive as i'm hitting an explosive lift, both a leg and hip dominant movement, and both horizontal and vertical pulling and pushing.

In previous years i've definitely favoured the vertical pulling and pushing and typically only done either a leg or hip dominant movement - not both.

It's a good energetic session and really more physically balanced than previously. Lastly i'm including far more variety to the movement choices over the course of a week which can only be beneficial.

In terms of squash - my grip seems to have adapted and i'm back to having more fun and winning more games again!

How has your progress been in the last few weeks? Where is your training leading you - both in the short and longer term?

Hope you are being productive and having fun with it!

Look out for a link to a podcast that Pete Cohen did with me recently, coming soon.

Remember - you are an athlete!

Steve
www.sussexbootcamps.co.uk

More Real Lessons From Squash....

2009-02-24T21:33:00.004Z

Firstly i thought i better bump that last post down, just in case Jonny read the description of a calm, smiling me as his opponent - and spat drink over his computer or choked on some food!!

There have definitely been moments of calm and smiling though - it's just not always been easy to maintain.

Here's why.

I started off learning to play with a dodgy grip on the racket - i was tearing up the grip and cutting my thumb! However i minimised this and managed to improve fairly quickly.

'Problems' began as soon as i tried to hold the racket properly - i started to get worse.

If you have the wrong technique for something it soon becomes a big challenge to unlearn it and do something different - especially if you are always trying to learn in a pressure or performance situation - and that pressure can easily be self imposed.

You can often see this with simple patterns of movement or exercises that people just want to work hard at and not take the time to learn the skill.

This is what happened to me - and i was totally freaked out by the reality of my squash playing situation.

I'd had a pretty bad game, and i'd already been thinking i needed some time just practicing hitting a ball by myself. So after this bad game i decided the time was now!

I couldn't believe it when i found i could basically do nothing with the ball that i wanted to - literally hit it where i wanted between 0 and 2 times on any given attempt. I stuck it out for 25 minutes or so until i could have some basic control for a decent number of repetitions.

Sometimes i think we need to stop and consider if we need to strip something back to its basics so our only concern is what we are doing and how we are doing it - especially when starting something.

I think the grip issue stemmed from the small amount of tennis i played as a child.

Faulty habits can be physical and mental so watch out what you carry forward with you!

Steve
www.sussexbootcamps.co.uk

Beginnings.........

2009-02-05T10:59:00.004Z

Beginnings are always a very interesting dynamic time - anything can happen, radical choices can be made and beliefs left behind or taken on a new.

Beginnings can be more uncomfortable for some than others. Ever seen (or been) that person clinging to their old ways and habits for fear of change!!

I've enjoyed beginning a new game over the last few months - squash.

It's challenging, exciting, sometimes frustrating, sometimes exhausting!

I like the game and i like the quality and intensity of the physical challenge.

I guess like most games there is a strong mental aspect. It's easy to focus on results only and get caught up in frustration and self criticism. But when pretty much anyone is better than i am to begin with, that would not be a recipe for long term enjoyment and participation!

I'm still very eager to see improvements and points - but it seems the best moments come when i just focus on hitting the ball well, moving well, and smiling!!

This no doubt reflects what many go through with their fitness training. We want it all right now. We don't want to spend time learning to move effectively, develop the necessary qualities and build that all important foundation.

But if you can step back, set yourself some targets, agree and commit to a certain amount of work to achieve them, it's then ok to mentally relax and enjoy the process. In fact you may get there faster and with better results!

I had a different beginning about 3 years ago - i took up gymnastics for the first time! I loved it!

As i'm not going to classes of this anymore what could i share with you about that experience?

Well with a background of movement and fitness i picked up a certain amount of basic stuff reasonably well. This was both good and bad!

It meant when i started to get the hang of how to do something i would then hammer it! I would definitely get overly frustrated at times, and keep practicing things when i was no longer fresh enough to reinforce perfect technique.

I also probably didn't respect the different forces that i was subjecting my body to enough.

So all of this ended up with tendinitis on the back of my right hand / wrist, and at this point, not doing any gymnastic training.

Sometimes you just have to step back and look to the longer term. Having done this you are more likely to be able to enjoy the moment - and that is something we should all have more of!

As Pete Cohen said at our Haywards Heath event recently - "people take themselves far too seriously"!

Steve

Big Event - Big Goals - Big Progress

2009-02-03T09:23:00.004Z

Everything has been a bit manic after our successful charity night.

I still can't quite believe how well the evening went and how positive everyone has been about it.

Anyway - let's relate this to your fitness!

I've said for a while that having some big 'WOW' goals will probably add a lot of fuel to your efforts in the shorter term. As long as you can link that inspiration with action that is!

Once you commit to doing something bigger and perhaps out of your comfort zone, all sorts of things need to and will start to happen to get you there.

Just taking initial steps towards that bigger goal will likely give you great confidence and experience to draw from in the future.

It wasn't until life coach Will Perry made a comment that i realised this as related to running our our event. He said something along the lines of "It's always nice to see people doing something out of their comfort zone and growing accordingly".

This is exactly what happened with us and the event, and with people taking on those bigger goals everyday.

Maybe you decide to take an aspect of your training to a new level, maybe take part in some event or competition. For some people completing a month of Bootcamp would do this!

I've done a couple of more endurance based charity events in the past - the Three Peaks Challenge, and the Trailwalker.

Personally, i don't like to needlessly suffer, and i like to succeed. So a commitment to do such events spurred on specific training to make these events easier.

I'm not sure how you would do it any other way. Maybe neither of these is such a massive undertaking - you only need to walk after all! Yet many people did not get close to the end.

When you prepare for and achieve something beyond the normal for you - it raises the bar on what is possible for you - new beliefs are formed, maybe even new parts of your identity.

I read something recently about someone who really made progress with their training and the effects on their physique when they accepted the statement "I am an athlete". This was then put on top of the computer screen and anytime there were any doubting voices about going to train, she only had to look at this to get going!

Find something that would fire you up and maybe even re-set your beliefs in what is possible!

Be an everyday athlete!

Steve Cork

It's 11.14pm on Sunday night!!

2009-01-18T23:14:00.004Z

And what am i still doing up and on my computer?

Well there is not long to go now until our charity health and fitness event on Tue night at Central Sussex College in Haywards Heath.

I've been up working on some final bits and pieces to make sure everything goes as well as possible.

You have to know what this is all for and what i'm going to be talking about.

Why do you have to know? Because it's all about YOU! Your health, your fitness, and making 2009 the best it can be.

If you have got your health and fitness sorted then it's far easier to raise your game in all the other areas of your life.

If you wait until your fitness and especially your health suffers, well, you can pretty much guarantee that everything else is also going to be affected for the worse.

Don't let this happen!

All the speakers on the night will be giving you as much valuable information and inspiration as possible, to take what you are already doing to the next level or get you started in the most effective ways.

The second reason for the event is to raise money for St Peters and St James Hospice.

I hope you can see what a great evening this is shaping up to be.

Come and make a difference to yourself, and a local charity.

We are filling up fast so register now at www.sussexbestever.com

Oh, and i'll be talking about the 5 keys to transorming your body in record time. I'll be sharing what i've learned as a personal trainer and fitness professional for over 11 years.

Join me and the other speakers;

Jo Bareham
Christian Bates
Pete Cohen

for a fun night and a chance to win some great prizes!

We want to help you make a difference!

www.sussexbestever.com

Steve Cork
www.sussexbootcamps.co.uk

Sussex Charity Health And Fitness Evening!

2009-01-09T13:01:00.005Z

I've got BIG NEWS -- a major announcement to share with
you.

But first, I want to take a moment to say something
very important -- something I may not say often
enough...

THANK YOU!

I feel fortunate to have you as a subscriber and in
many cases client and I really appreciate your interest
and business during 2008.

We work hard at being the best Fitness Professionals
and being the best fitness resource in Sussex, but we
realize we're not the only choice. This is why we're very
appreciative of your loyalty and grateful for the opportunity
to continue helping you however we can.

So again, thanks!

Now...on to the BIG NEWS!

And this is really BIG - in fact you will probably be
reading about it in the newspaper, possibly hearing
something about it on the radio.

Here's the scoop:

I have teamed up with three other highly respected
Sussex health, fitness and nutrition
professionals to host THE event of the New Year.

It's a 2-hour extravaganza called...

"How To Make 2009 Your Healthiest and Best Year Ever!"

The focus of the entire event is YOU, your body, your
appearance and your health - because without your
health, what do you really have?

And the focus will be on THE most important aspects of
you health - the strategies and techniques that
radically and rapidly improve your quality of life.

This special event will also help raise much needed
funds for St Peters and St James Hospice.

Plus, you'll have an opportunity to win some of the
£1,000 in prizes we'll be giving away at the event.
Wait until you see what we have in store for you!

You can get the entire story by clicking the link below
- or copy and paste it into your browser window:

http://sussexbestever.com/

We are putting on this event for three reasons:

1. We want to give back to the wonderful Sussex
community that supports our businesses.

2. We want to challenge Sussex residents to make 2009
your best year ever, and

3. We want to raise money for a very worthy charitable
cause.

In the spirit of the season, we are not charging
anything for you to attend How To Make 2009 Your Best
Year Ever! - all we suggest is that you make a donation to
St Peters and St James Hospice.

So you can help yourself and help others at the same
time.

In my book, that's a BIG WINNER. I hope you agree.

Go to our website right now to get all the details
about "How To Make 2009 Your Best Year Ever!"

Just click the link below or copy and paste it into
your browser window:

http://sussexbestever.com/

I look forward to seeing you there.

Sincerely,

Ben Davis and Steve Cork
Sussex Bootcamps

P.S. This is a rare opportunity to learn all the inside
secrets from Sussex's most respected and in-demand
health, fitness, and nutrition experts. The event is
perfect for men and women of all
ages. I encourage you to tell your family and friends
about "How To Make 2009 Your Best Year Ever" by forwarding
them this email. They are welcome to attend also - and they'll
certainly thank you for sharing the good news with them.

Embrace The Challenge!

2009-01-02T20:58:00.004Z

**MAGIC 100 ALERT!! - START YOUR YEAR WITH THE MOST AMAZING 100 DAYS - AND THEN BUILD ON IT AGAIN AND AGAIN - CLICK THE LINK ON THE RIGHT, YOU'LL BE HAPPY YOU DID!**

Here is something you need to do in order to take things to the next level - or even just easily sustain your efforts.

Find a challenge, maybe something you have never done before, not done for a long time, or something familiar but with a twist!

It's great if you are motivated purely by keeping fit, being active and the feeling that comes with this.

Many people however are not!

This is where you want to get specific on some fitness or activity challenges.

Competing at a sport or in an event is one great way to focus your efforts. And don't put this off until some distant date, you'll probably learn far more and meet some great people by jumping in at the deep end and going for sooner rather than later.

Have fun with it! Don't insist on perfection or being the best just have a blast!

If you track your numbers - probably most easily done with weights or numbers on some kind of fitness machine, you have a great way to compete against yourself, or workout partners.

If you don't want to restrict this to something local, get online and find some places where you can post your workouts - enter into some friendly competition this way.

There are gym challenges, concept 2 indoor rowing events, outdoor events etc, etc.

I'm all for competing against yourself but sometimes it's good to check in with what others can do.

This can be a massive wake up call, and can be great for re-setting your beliefs for what is possible. Hopefully at some point you will get some reassurance that you're doing pretty well in at least some areas.

I sometimes use types of challenge in classes or bootcamps - usually of the variety of a set of exercises and seeing how much can be done in a given time.

One challenge i'll be having another crack at shortly will be the 100 burpees as fast as possible. It's been quite a while since i first did this, and this time i'll beat my old time (i hope) and video it for your pleasure!

Cheers,

Steve Cork
www.sussexbootcamps.co.uk
P.S. New Bootcamp starts Mon 5th Jan - hear we go again, it's going to be a great year!

What Does The New Year Hold For You??

2008-12-31T08:38:00.004Z

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

Exercise Cuts The Risk Of Breast Cancer.

2008-12-23T12:04:00.004Z

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

A Quick Way To Great Results In 2009!

2008-12-16T12:11:00.004Z

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

Feels Good To Lift Something Heavy Again!!

2008-12-11T12:12:00.006Z

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

How Old Is Too Old To Train Athletically??

2008-12-09T13:24:00.005Z

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

Article on Diabetes and Exercise

2008-12-02T09:06:00.003Z

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

2 Great New Locations For Crawley Bootcamp!

2008-12-02T08:54:00.004Z

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

What Results And Life Do Your Beliefs Get You??

2008-11-25T15:26:00.003Z

Well my last post on super low calorie diets and otherwise distracting health and fitness 'solutions' caused.................

..........not much of a response!

But the one response i got was strong enough to make me stop and think! Always a good thing!

Unfortunately i offended someone with what i wrote, and that in itself is par for the course when you are stating your beliefs and preferences.

But when it is someone i know, not just faceless internet person, i find it upsetting.

So i had to question what i believe, why i believe it, why i decided to write what i did etc.

Personally i was upset that someone had ended up feeling bad enough that they felt negatively about what i thought and what i do.

Professionally, i know there are many issues that my education and experience will lead me to take a stand on, and this will either resonate with people, get them to challenge or question their beliefs momentarily or maybe longer, or have them disagree or possibly negatively react!

When i write about something i often have someone - or a type of person in mind. Usually this is going to be the average person who may have the occasional struggle with their fitness journey. Or not a huge distance away, the fitness enthusiast who can benefit from ideas and inspiration to keep things going.

Neither of these are extremes!

You know what? If someone is in an extreme situation physically or mentally, then maybe a pretty extreme solution will get them the momentum they need to move in the right direction. Hopefully it will do this for long enough to turn into more sustainable habits and choices.

Does the person in a far more average situation need this, should they be recommended it? Absolutely not!

Here is the problem and what i was really battling against.

How many people are out there who's opinion of themselves is far worse than the reality? How many people just want a seemingly easy and quick fix? How many people are swayed by the latest celebrity this and that? Masses.

Yet the vast majority need to be learning and establishing habits for life. This is going to take more effort, more discipline and more time!

If you ever find yourself in a position where you believe you have succeeded with an approach opposite to the ones i recommend, then know that i applaud and celebrate your success. I respect the journey and the challenges you have overcome to get where you got.

I won't necessarily agree with the method or promote it to others. Everyone is unique, ever heard of someone succeeding in spite of their choices, training etc?

Many professional athletes have got where they did despite far less than optimal programmes.

My solutions have to adhere to a whole range of filters and tests to back them up. I will never stop trying to learn more and do what i do better, so that i can better help others. I always joke that i've studied far harder since leaving university - but it is very true.

And, i'll be wrong sometimes, i'll make mistakes, and i'll find evidence that shows me a different direction may be better and therefore i'll change my mind! What i do will not be the choice for everyone.

Sometimes i might even piss someone off - but that is never my intention.

What do you believe that gets you your results?

What beliefs have you had challenged or struggled with?

What beliefs have you done a complete 180 on and ended up doing the opposite?

My best wishes for your health, fitness, and happiness,

Steve

www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Weight Loss Health Disaster!!

2008-11-19T09:33:00.004Z

When it comes to health and fitness solutions, you absolutely need to choose something that is going to keep you fit strong and healthy in the short and long term.

You need something that adheres to basic principles and sound science.

There are lots of 'shiny object' solutions - things that shout out for your attention and often seem appealing at first glance.

Sometimes these can get people who are desperately in need of help to do something, but the consequences can be disasterous.

Other times these false hopes can derail an otherwise sensible approach that might not quite be optimal, but is still healthy.

I warned people about such 'solutions' in my nutrition talk.

I've had clients who are recovering from such choices.

Yes people will lose weight, but according to an article in the Daily Mail last week, one company's 500cal a day, meal replacement only diet, has been linked to "memory loss, heart attacks....and even death".

Apparently this has 15,000 followers in the UK - and that is absolutely crazy!!

One person is quoted as achieveing great weight loss but after being on the £66 per week diet for 8 months, she now blames it for causing "muscle pains, poor vision, memory loss and tiredness".

Is it any wonder!

Apparently this regime is endorsed by a celebrity chef - again ridiculous! A chef, someone who loves food, recommending an approach in which you consume no real food!

It's like me as a Personal Trainer recommending a fitness solution that requires no exercise!

The article went on describing an obesity expert blaming the death from a heart condition of someone who had followed the diet for 6 months, on losing too much weight too fast and that this had reduced the lean tissue in her heart.

Also a dentist talked of how he has experienced and had to treat patients for the deterioration of their dental health due to not eating real foods.

Other cases have reported hair loss and menstrual disorder, and problems learning to cope with real foods again.

Again my take is that this type of approach is absolute madness. It makes about as much sense as cutting off a limb to see a lower number on the scale!

It's your health and your life. You and your family deserve to have you live it to the fullest, and that is what a tried and tested approach to exercise and nutrition will achieve.

Seek out a true professional and you will be amazed at real results!

Be an Everyday Athlete!

Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

2008-11-17T08:33:00.004Z

I've been Getting Michael Neils tips for quite a few years now and i always find value in them. The most recent one is reproduced below for you.

For more info and to get these weekly tips yourself go to http://www.geniuscatalyst.com/

Creating Your Life From The Inside-Out

For many of the 18 years or so I have been involved in coaching and training, I have begun my sessions with variations on a simple question:

What do you want?

I would then sift through the various answers, listening for energy, aliveness, congruence, and a sense of "wow!". This is because of a simple rule of thumb I discovered early on in my work and which I have written about extensively in You Can Have What You Want - that it is easier to have what you actually want than what you think you can get.

Unfortunately, that "wow!" is rarely there on the first iteration. In seeking to understand why this is, I've come to notice that the problem is two-fold. First, you're looking for what's outside you to satisfy what's inside you; second, you're ordering off the menu instead of creating what you really, really want.

Let's take a closer look at both of these notions in turn:

1. Outside-in vs. Inside-out

Traditional models of success focus on how getting what you want on the outside will get you what you want on the inside - all you need to do to be happy and fulfilled is to do fulfilling work, achieve worthy goals, have loving relationships with people who share your values, and leave a legacy by making a positive difference in the world.

While any one of these things can be wonderful in their own right, the minute you begin relying on them to be the source of your good feelings, you become subject to the stresses and worries that most of us think of as a "normal" part of life. After all, if the source of your well-being could leave you, fire you, change, or not work out as planned, you need to be on constant guard as change is almost certainly an enemy no matter how friendly its disguise.

When you look at success from the inside-out, stress disappears and worry becomes almost non-existent because the source of your well-being is inside you - your own very human nature. You realize that you were born happy, and the worst thing that can ever happen to you is a thought - generally speaking, a thought about whatever you think is the worst thing that could ever happen to you.

In the world of happy success, things still won't always work out as you'd hoped or planned, but that just becomes a fact of life instead of a problem to be solved. And since you live in a state of being full (of life, of joy, of love and of peace), going outside yourself to "find fulfillment" loses most of its appeal.

Of course, that doesn't mean you won't still do all sorts of weird and wonderful things with your life - just that you will be using what's inside you to create things on the outside instead of doing them the other way around.

2. Ordering off the menu vs. Creating what you want

When I first ask people what they want, they generally go up into their heads to order off an invisible menu of possibilities that have been programmed and conditioned into their brains throughout their lives.

For most people, that menu is so limited that "nothing seems to inspire me" is a common complaint. This is one of the reasons that a coach can be such a huge help in moving forward - the coach generally has access to a larger menu with more choices available, consequently opening up new possibilities in the minds of their clients.

Makes sense, doesn't it?

But let's take a look at where this analogy breaks down in the real world. For starters, we'll imagine that you're out to lunch and nothing on the menu particularly appeals. Because you know you're expected to order something, you choose the tuna fish sandwich - a perfectly acceptable if slightly dull choice. Now the waiter comes along and gives you a list of the specials, and suddenly you've got a wider range of things to choose from. This time you go for the Croque Monsieur - a blend of toasted ham and cheese and mustard that has your mouth watering in a way that makes you sure that this will be the thing that will really quench your hunger.

Here's the problem...

What if you're not that hungry? And what if the sandwich turns out to not be what you thought it would be, and instead of biting into a little slice of heaven your lips purse as you chew your way through a stale and slightly soggy ham and cheese sandwich?

This is again the way life seems for so many of us - we don't know what we really want so we go for the best thing we can find, assuming that something will be better than nothing but ultimately feeling uncreative, unsatisfied, and unfulfilled by what we get.

While asking "what do you want" with intention and awareness can certainly get at the real desires lurking underneath the straitjacket of societal acceptability, an even more powerful question is this:

What would you love to create?

When we come to the table as a creator, we are no longer limited by whatever happens to be on the menu, because we know we can always go into the kitchen and cook up something wonderful of our own.

And what if instead of seeing ourselves at a cosmic restaurant we viewed our life as a blank canvas, or a musical score waiting to be written, or even a raw, unformed lump of clay? We would then be free to create absolutely anything - and if we don't like what we've created up until this point, we can always throw it away and start again.

Then the natural artistry you were born with as a child has the space to come out and play, and circumstances stop being "good" or "bad" or "right" or "wrong" but simply the raw materials for your next creation.

The reality is, you are infinitely creative - and when you take the best of what's inside you and use it to create from, things like success, abundance, loving relationships and a meaningful legacy stop being goals to be pursued but rather become the natural fruits of your creation.

--------------------------------------------------------------------------------
Today's Experiment:
--------------------------------------------------------------------------------
1. Draw a box with 9 squares inside it. Inside each square, write the name of an important area of your life.

Example: Family Career Money
Wellbeing Home Spirituality
Community Contrubution Fun

2. For each area, ask yourself what you would love to create over the next year or beyond.

Examples:

Family - With my family, I would love to create an atmosphere of love and laughter, a space of acceptance and learning, and relationships based on clear agreements and enjoying each other's company

Career - With my career, I would love to create a "results-only work environment" where I'm free to work on a completely flexible schedule that allows me to do the work when I really want to and when I'm at my best.

Spirituality - In the area of spirituality, I would love to create a personal relationship with God based on a deep sense of connection and communion, and to see that relationship reflected in the way I relate to the people in every area of my life

3. If you're still feeling less than inspired by what you are beginning to create, here are a few additional questions designed to turn up the volume on the voice of creation within, including:

What would be even better than that?
If that were an 8, what would be a 9? A 10?
What would you love to create that brings a big grin to your face when you think about it (and that grin would get even bigger if you actually created it)?
What would you love to create that would make you go "wow!"

Have fun, learn heaps, and happy creating!

With love,

Michael Neil

A great source of Michael's coaching and wisdom is his book 'You Can Have What You Want'.

Be an Everyday Athlete from the inside-out!

Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Watch Out For The New Vans! Plus - Testimonial...

2008-11-14T16:51:00.003Z

The Bootcamp Van's are out there with signs on!

Hopfully this will spread the word even faster about the great fitness solution we offer.

I'll post a picture soon.

Read this testimonial we got today;

"I decided to join Sussex Bootcamp due to a recovery from a period of ill health. My fitness level and my weight had been effected and I was unsure of how to regain my long lost enthusiasm for fitness.

Sussex Bootcamp created a team environment where I felt we were ”in it together” and this partly encouraged me to not miss a session. Steve also made it fun and instilled confidence in the group to strive harder each session but not pitch yourself against another member but work at your own pace. He is very knowledgeable, approachable and makes sure that you are doing the exercises in the right way.

I have realised that fitness can be fun and rewarding, my fitness level improved weekly and I was able to do more and push myself further. I feel healthier, fitter and look firmer and most importantly I had fun. It was definitely money well spent and I would recommend it to anyone wanting to make a change".

- Sam 35, Haywards Health.

Want to be one of our next success stories!?

Next Bootcamp starts on Mon 24th November. There is only until Monday to be able to sign up at the early bird rate.

Go and check out www.sussexbootcamps.co.uk

Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Steve and Ben Interviewed for Fitness Tips!

2008-11-11T09:48:00.003Z

That's right!

The last couple of Sunday's we've been involved in audio interviews with a handful of other fitness experts from around the world.

The first interview was all to do with our tips and strategies for getting through the holiday season. All the high level personal trainers and bootcamp trainers gave their best exercise and nutrition advice to avoid getting in trouble and coming out on top over the next couple of months.

I'll be sending out links for the recording and the transcripts to all the people on my training journal / newsletter list.

Last week of bootcamp this week and we have a flying finish. It's gone by so fast and everyone has done great. Which means the last one of the year is just around the corner - make sure you get on it!

All the Best,

Steve Cork

www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Nutrition Talk For Bootcamp Clients in Haywards Heath

2008-11-08T14:25:00.005Z

At the end of last week - after the excitement of our pumpkin session! - i gave our current bootcampers a nutrition talk.

We are at least with our clients for their 3 bootcamp sessions each week, but this still leaves a lot of room and time for other lifestyle factors to impact on results.

Nutrition is one such area and although we give everyone some great information, it is sometimes better delivered in person with a chance to focus on that alone and ask questions.

We are always seeking to deliver more value to our clients and this was one such way we could do it.

Here is an overview of my talk

Overview of Successful Weight Loss
Correct Exercise
Nutrition
Attitude

Overview of Nutrition
Confusion
Extreme Choices
What Most People Do
The Solution

Supportive Nutrition
Frequency
Building a Meal

Tweaks
Timing
Multi Vitamins
Protein / Meal Replacements
Lower Carb Days

Tips
Food Diary
Shopping List
Not in The House = Not Eaten!
Goals and Mental Commitment

Questions?

That was the bare bones of what we covered. Hopefully this reinforced for our clients the importance of doing what they can and sticking with some core principles.

If you are interested in having me speak on topics of health and fitness i am available to do so.

Best Wishes,

Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Start Your Winter Fitness Plan Today!

2008-11-04T14:58:00.003Z

Have you noticed some changes to your routine with the changes of the season's?

Any changes in moods or eating patterns?

How about energy levels or sleeping patterns?

If not careful this is a time of year when the Summer time health and fitness efforts can all go out the window!

You don't really want to have to start all over again in the Spring do you?

Good I thought not! Address this early – now, don't wait until something like Boxing Day to realise you've not done any training for the past 2 months.

Having said all that, it's probably no bad thing if you do change some things about your routine, but not if that leads to dropping it altogether.

You might decide to change the time of day that you exercise to better fit in with your moods, energy, levels of light, and other commitments.

You might decide to change your focus – lift more weights, or find some shorter but higher intensity sessions that challenge you with less time available for example.

You might need more sleep when you can get it – do you really need to watch rubbish on TV or surf the internet late so often?

All of these things just point towards you having options and adapting so that you make the most out of the training you do.

Now decide what you want – how do you want to be looking and feeling around that time of resolutions being made? What is it going to take to achieve that?

With some idea of a plan in mind you want to get this established as a routine before all those demands on your time risk taking over.

Use the next 3 to 4 weeks to establish some good habits that will have you looking and feeling great after the holiday's! I'd recommend starting a food and exercise diary if you are not doing so currently.

Keep an eye on any changes, write down what is really happening, and stay accountable to achieving the results you want.

Be an everyday athlete!

Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Freaky Fat Loss On Friday At Bootcamp!

2008-11-02T19:59:00.005Z

That's right! We entered into the spirit of things!

Well we got pumpkins, and a couple of watermelons!! And a few medicine balls.

It all resulted in some great training sessions at Bootcamp on Friday. This was the first time we have added any type of resistance at the current camp, and i think everyone enjoyed the change and the challenge.

We got to load all the now familiar movement patterns, and add a few that really lend themselves to a bit of external resistance.

As always we focused on some repeated intervals of mostly whole body movements that aim to stimulate the best fitness enhancing, fat burning, muscle toning and strengthening results around.

Next year we'll all try to do better on the costumes - and now everyone knows i wasn't joking about the pumpkins!!

Hope some of the Bootcampers enjoyed tasting their pumpkins over the weekend - a nice reward for some hard work.

Pics to follow,

Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Training Session That Leaves Me Wiped Out!

2008-11-02T10:55:00.005Z

I mentioned the other day that the dreaded leg focused training day was next up.

It hasn't been quite as long as it has taken me to post this - actually did this on Thursday

Yet again the number of sets of significant leg work (for me!) took its toll!

It went something like this;

4 Sets of front squats, each one mixed with a set of pressing and pulling.

3 sets of overhead squats, mixed with different pressing and pulling moves.

2 sets of 1 leg squats, again mixed with more versions of the above.

2 sets of a sandbag bearhug squat, yet more pressing and pulling.

Finally 2 sets of swiss ball hamstring curls, with explosive press ups (no not at the same time!)

I should have gone out for Halloween dressed up as something that has to walk a bit funny as no acting would have been needed!

Be an Everyday Athlete!

Steve Cork
http://www.sussexbootcamps.co.uk/
http://www.everydayathletes.co.uk/

It's Freeky Fat Loss Month at Sussex Bootcamps!

2008-10-28T16:44:00.006Z

(Pic from last bootcamp)

Our bootcamp sessions this time around have been focusing on repeated intervals of work with only a short rest. Gradually the amount of work done in the time and the amount of times each exercise is performed will be increased.

This is going to lead to a great level of muscular endurance and work capacity for our bootcampers. With the movements we are doing their core strength and core stability will be maximised.

As we introduce repeated intervals of a higher demand, their bodies fat burning is going to go through the roof!

Punch pads (above) are being introduced tomorrow, which is always a favourite.

Make sure you only do pad work with an instructor thoroughly experienced in training and teaching it - not just someone who thinks it will add a bit of variety to their sessions!

Freeky fat loss refers to our Halloween session - more on that soon!!

Steve Cork

P.S. Our fitness bootcamps aim to be hard work, challenging, but also fun! We want people to realise they can enjoy fitness and have being fit and healthy become the normal experience for them.

Yesterday's Training!

2008-10-26T22:17:00.003Z

I am so excited about all the projects i'm involved in at the moment and the new ways we'll be getting the word out and helping more people.

What ever service or programme it is i'll stand by it as one of the best you can do and commit to over delivering on the value you get.

From personal training, bootcamps, group classes, and beyond, watch out there is great stuff to come.

I'm still committed to getting my own training done. Yesterday was a close one but i just about managed to fit this in late afternoon.

Main focus was a variety of shoulder work. The heavier focus was mostly different vertical pressing, along with some heavy dumb bell snatches.

Lighter work was focused around some rotational movements using resistance bands - also some 1 arm kettlebell swings.

I prefer to make my pressing movements as whole body as possible by doing them all from a standing position.

The dreaded leg focus with lighter pulling and pressing is up next - it always seems to wipe me out!! Look out for a report on the pain soon!

Steve

www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

2 Things You Need To Have Included In Your Training...

2008-10-21T13:55:00.006+01:00

This lesson comes straight from my training session today - but these are elements i always try to include in my training, with my personal training clients and in bootcamps and classes.

My session today consisted of quite a few different rowing or pulling movements. This was the heavy emphasis today.

The lighter and higher repetition moves were focused around hip activation/ hip extention and getting the glutes (buttocks) to work hard and appropriately with the hamstrings and the lower back.

These are the very 2 things i'm refering to in the title!

Rowing or pulling both horizontally and vertically are basic patterns of movement that can go a long way to balancing out any pressing movements you are doing and maintaining shoulder health.

It's also a movement that helps counteract the dominant posture in a lot of people - rounded shoulders - often from sitting at a desk or driving for too long.

Are you a Hippie??

You need to train your hips and buttocks to be doing their fair share of the work. They have a huge roll to play in athletic movements and sparing knees and backs from taking too much of the load.

Once again, with so much of modern life sitting down, certain muscle groups and movement patterns become far less than optimal when moving or training.

How can you include these aspects in your activity?

For the Rowing;
Pull ups and Chin ups
Horizontal rowing from a bar
Pulling a band or cable
Weights for bent over rows
(Upright rows place the shoulder in a position of weakness and are not worth the risk for most people)
Partner rows with a connecting object like a belt or rope

For the Hip movements;
Squats
Lunges
Hip extentions on back
Hip extentions - feet on a swiss ball
Kettlebell swings
Deadlifts
1 leg deadlifts

These are some examples of how you can include these elements. As always, but especially with the hip movements, these need to be done correctly or you could be reinforcing the opposite of what you want to have happen. For example - you think you are moving at the hip, but your lower back or your knee is instead.

Be an Everyday Athlete!

Steve

www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

My Training Session Today

2008-10-19T10:10:00.005+01:00

For the last few weeks i've had a different focus to most of my own sessions.

I've been doing more sets of similar movement patterns with fairly good weights (mostly 8 - 10 reps), with higher reps of non competing movements mixed in.

I've also added slowing down the negative (usually lowering) part of each move to have more time under tension.

Both of these have added up to slightly longer sessions.

Today was quite a few different Dumb Bell pressing movements done heavy, with higher reps of leg and ab work thrown in throughout.

Some great work done, i stopped at an hour as i often do with this type of session but occasionally i'll go on a little longer.

Changing up my routine for a while has been good, i'll stick with it and advance it perhaps until the end of the year.

Be an everyday athlete!

Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

What Price Do You Put On Your Health And Fitness?

2008-10-18T22:46:00.004+01:00

What value do you put on this area of your life?

How important is it to you?

What is investing in preventative health and life enhancing measures worth to you?

How much of a higher value would you place on your health and fitness if you developed some kind of health problem?

It seems to me that a lot of people do not value their health and fitness until they can no longer be taken for granted and things have got quite bad.

If things get really bad no amount of money can buy you back your health and well-being, prevention is always going to be the most successful and cheaper option.

People will pay for health insurance but then do nothing to ensure they actually stay as healthy as possible!

Where am i going with this??

Well the economy i guess!

Just a shout out to say don't neglect that which is so important and vital to your well-being and quality of life.

Fitness can be free. Fitness training can be learned. Some people are entirely self motivated.

So there is never an excuse to stop!

Most of the time people make lots of mistakes and drastically lengthen the time it takes for them to get the results they want.

This is the point at which some kind of coaching comes in. Achieving your results in a good time frame, staying as motivated as possible, addressing specific issues and injuries.

Some people still need or want personal training. It is the best choice for them in terms of their time, effort, money and results.

What ever type of fitness training you choose, the benefits likely extend across your entire life. It's hard to put a price on a genuine life enhancer, something that is proven to reverse aspects of ageing (loss of muscle and bone mass etc).

This is the feedback i often hear - it's not just about losing weight and shaping up - it might not be about this at all.

What is it worth to play your sport injury free for an extra 5, 10, 20 years?

How about staying active with your kids and grandchildren throughout life, living independently and free from falls.

How about avoiding the risks of obesity, diabetes, heart disease and cancer - all of which are significantly affected by your lifestyle choices?

Sometimes we have to look at our choices from the perspective of what we want and what we don't want to happen.

Stay fit and healthy out there!

Steve

P.S. Our next bootcamp is about to start on Monday 20t Oct at Beech Hurst, Warden Park School, and Horsham Park. I'm looking forward to working with the next group of people taking positive action to enhance their lives!

P.P.S. I'm turning people away from many of my busier personal training times. If you have a more flexible schedule i may still be able to help you.

New Health Resource In Haywards Heath

2008-09-30T22:09:00.003+01:00

One for you local people!

I've bumped into Osteopath Christian Bates a couple of times, and recently he joined a local business group that i go to. He has a new clinic in Haywards Heath called 'The Perrymount', which is on Clair Road.

There are a range of services on offer including Osteopathy, Acupuncture, Naturopathy, Homeopathy, Reflexology, Nutrition, Sports Massage, Allergy Testing, and Kinesiology.

Bootcamp regular Mary-Jane Sharatt is the Homeopath at the clinic.

I've no doubt this is a useful addition to the options for keeping Sussex fit and healthy.

For more info go to www.theperrymount.com

Watch out for some exciting Bootcamp news in the coming weeks .

There is bound to be another crazy video from me before to long which seems to keep some of you entertained!

Cheers,

Steve
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk

Got Superfoods? Personal Trainer Discusses His!

2008-09-17T19:43:00.004+01:00

You've probably seen mention of 'Superfoods' out there in the media. They are supposed to be crammed full of goodness in one form or another.

There are quite a few to consider trying depending on what you like and what your budget stretches to!

I've tried a few things over the years. Much like supplements, i think you have to have the basics of a good diet in place before you should really bother with much else.

Here are some of the things i include that i consider to provide added benefits.

Nuts and seeds

These provide a source of essential fats, fibre, vitamins and minerals. A regular consumption has been linked to a significant reduction in risk of certain cancers.

Green Tea

Good source of antioxidants. May enhance metabolism. Reduces certain stress markers throughout day and post exercise. Caffeine consumption does promote fat loss, although i'm sure some people feel better without it. Not all brands are alike - i prefer Hampstead Single Estate.

White tea may be even better, i just haven't researched it yet - and it is quite a bit more expensive. Black tea still has some benefits too.

Coloured Vegetables

Hardly an exciting choice but one that should be a foundation of your diet. All the goodness balanced and packaged as nature intended.

Organic, Free Range Eggs and Meat

Some people will say there is no evidence this is better for you. I still believe (and different research comes out all the time) that these choices will be higher in protein, lower in fat, and higher in essential fats. Same for fish like salmon.

Dark Chocolate

Higher in antioxidants, minerals, and lower in sugar. And hey it's chocolate! High cocoa % chocolate that i have still found very (too) edible is available from Montezuma's and Infinity Foods own brand amongst others. Some raw chocolate is also a rare treat!

Red Wine

Not a daily consumption personally but in moderation i think that would be fine. I believe any alcohol in moderation has certain benefits in terms of reducing inflammation and maintaining healthy flexible arteries. Red wine goes further in it's benefits though.

Seagreens - Seaweed Food Supplement

This is what i use instead of a multi-vitamin / mineral at the moment. It seems to contain all the stuff needed. Isolated supplements like individual vitamins don't always seem to have the positive effect expected.

Remember the trial of vitamin e with smokers that had to be stopped because those taking it started dying more than those that weren't? Recently there was concern over taking only antioxidant supplements, although as always you have to make sure the studies have been done properly.

That's one reason i opt for this dried whole food so that the only response should be positive!

Not to say that there are no isolated substances that are not beneficial.

Enjoy your food choices - 'Super' or otherwise!

We're enjoying a great Bootcamp currently - middle of week 2.

My Circuits and Boxercise classes at Olympos Burgess Hill have been madly busy recently - don't miss out if you are in the area!

Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Training For Results Or Just Fitness Training For The Sake Of It?

2008-09-11T14:36:00.005+01:00

I read a great book recently - it's called 'The Four Hour Work Week' by Timothy Ferris.

I'll get to how this relates to fitness training.

Instead of getting carried away with a number like only 4 hours of work - which i'm sure is possible depending on the type of business or working conditions you are prepared to create - it is worth applying the principles anyway.

Imagine how much of a better lifestyle you would have if you were able to go from 60 hours to 30 while getting just as much achieved!

One of the principles in the book is the now famous 80/20 rule for looking at what smaller percentage of your actions actually create the most results. Then you can trim out many unnecessary actions and focus on those that are most productive.

Also maintaining more focus and cutting out all those time wasting and distracting activities that reduce productivity is another big area.

Another is automating and delegating as much work as possible to free up your time and energy for what is really important.

These areas and others can be seen in the terrible condition of 'Work for works sake'! Having to look like you are busy. Being 'busy' but not being productive. Doing unimportant and distracting tasks etc.

This is where i want you to start to think fitness. How many people out there are simply training for the sake of training?

Spinning their wheels but being totally unproductive? Actually this is a very real description of what some people do in a spinning class - turning their legs too fast and achieving very little actual work!

Now i know physical activity is enjoyable to many people - addictive even. Therefore training for the sake of enjoying it is certainly a choice.

I think you only need to ask questions of what you are doing if you have certain goals in mind - then there is the issue of progress or not? Is more always better? Not Usually.

I remember reading about a Tae Kwon Do competitor years ago who was describing this training state in himself. He would train at every given opportunity, never really taking the time to rest much at all. Eventually he realised this and for the sake of health, injury avoidance, and improved performance had to choose a more intelligent approach.

This was the first time i remember realising for myself that more does not equal better when you are trying to improve at something specific - certain long endurance activities aside. Even many traditional endurance practices now emphasise a good amount of quality work not just more quantity.

Going back to the book, i would say that the 80/20 rule applies and that those times of higher intensity and harder work provide 80% of the results.

Personal Training, Bootcamps, and classes certainly help to cut out the time wasting and distraction and focus effort.

Surely you can't automate and delegate your training though - someone else can't do it for you!

You're right, but once again, those shorter more intense sessions will lift metabolism and burn more fat while you are not training.

Resistance training will stimulate lean muscle mass, which will again raise metabolism and burn more fat while you are not training.

Eating enough protein as part of your regular balanced meals will also up metabolism and burn more fat.

So while you still have to do the work, you can make intelligent choices that mean your body gets the absolute most out of that work.

Be an efficient Everyday Athlete!!

Cheers,

Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Review And Reflection

2008-09-05T22:12:00.003+01:00

Birthday's are an interesting time!

I always like to look back on the previous year and what i've done. I've usually done far more than i had realised. Then i get excited about the year to come, partly planning exactly what will be happening and partly excited about all the unknowns.

It also happens to be a time of changing seasons now, and we can start to see the end of the year rapidly approaching (1st bloody Christmas catalogue through the door yesterday!). A good time to ask ourselves where we want to be and what we want to be by then!

With a short opportunity to get your routine back on track before end of the year meals, parties, holiday's and shopping start to take over - it's a good time to make the most of your fitness, clean up your nutrition, and hit it hard.

Personally the nutrition is there - as long as the last week's cake intake does not become a habit!

However my weighted workouts are going to have to be more regular and focused. I'm determined to play squash at least every other week and generally build up to some good fun challenges.

My training has become less regular as my business has become busier, but this can no longer be an excuse as i would not accept that from a personal training client! I'm disappointed my self protection training or martial arts has taken a back seat for far too long. Even if not getting to seminar's i'm determined to train this myself at least monthly.

Otherwise i'm pretty happy with where my personal training and bootcamps have got to over the last year.

A better work / life balance is definitely in order for the coming year.

How is yours?

What would make the most difference to the last part of your year?

Do you need to reclaim your health and fitness by giving them the priority they need in your life?

New bootcamp starts Monday 8th September.

See www.sussexbootcamps.co.uk for all the details. 9.30am in Haywards Heath is sold out and turning people away! Other times available at Cuckfield and Horsham.

For a highly experienced personal trainer who can tailor a package of sessions to suit your individual needs, contact me direct - steve@everydayathletes.co.uk

Extremely limited availability of personal training hours currently. Only the most serious and commited should apply.

Be an everyday athlete for life!

Steve
www.everydayathletes.co.uk

Sussex Bootcamps on the Radio - What Happened!

2008-08-29T11:26:00.005+01:00

As mentioned we had a brave Southern Counties reporter join us for a session in Haywards Heath on Tuesday!

It was a fun bit of exposure for us and Catherine (the reporter) had to find out more about what we do and then ended up with a couple of physical challenges. There were 2 live broadcasts on the radio.

After saying why we do what we do and the sort of people that have joined us, Ben took Catherine through the basics of a Kettlebell swing. This was with the aim of targeting a problem area of 'saddlebags' supposedly!!

The rest of the Bootcamp got on with their session as Ben put them through their paces. I helped Catherine to prepare for her challenges and told her more about the camp.

We ended up with the challenges being to perform a double jump (2 spins of a skipping rope to 1 jump), and then to hold a plank position for 20 seconds.

Not a massive challenge - the whole session would have been better - but not bad considering jeans and heels were the workout clothing of choice!

Thanks to all the participants of the 9.30 Beech Hurst Women's Bootcamp for putting up with the slight disruption!

We look forward to our next bit of media exposure.

Steve Cork

Sussex Bootcamps On BBC Southern Counties Radio!

2008-08-25T11:56:00.005+01:00

Hi,

Just to let you know that our bootcamp is being featured on BBC Southern Counties radio on Tue morning - apparently 9.30 and 9.50 live!!

Join us, our bootcampers and the presenter on the final week of bootcamp! Listen in at http://www.bbc.co.uk/southerncounties/local_radio/index.shtml or at 104.0–104.8 & 95.0–95.3 FM and on 1161, 1368 & 1485 AM

This is from our women's only fitness bootcamp in Haywards Heath. You can be on the next one if you are quick! It starts on September 8th.

www.sussexbootcamps.co.uk

Cheers,
Steve

Burpee Interval Training At Home!

2008-08-24T10:20:00.004+01:00

Here you go!

One of our clients favourites!!!

Once again i'm using the short Rapid Fat Loss Cardio soundtrack to time and motivate my efforts.

Have you tried this sytem as part of your own training yet?

If you are subscribed to my training journal, i'll hapily send you the 16 week plan so you can see how it works.

For maximum results you'll want to order the soundtracks that support the intervals. By doing so you'll also get the 4 minute version and any bonuses that still remain.

To Order Click Here!

Have a great Bank Holiday!

Not looking good weather wise for the music event in Haywards Heath!

Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Stats To Make You Think About Your Fitness Training!

2008-08-21T12:11:00.004+01:00

I gave a short presentation yesterday morning to a group of local business people in Haywards Heath.

The focus was to let them know about my Bootcamps, what they are, who does them and why people do them. Also i showed some of our great testimonials and some sample exercises, explaining why they can be more effective and intelligent choices.

I'm usually very positively focussed when it comes to why exercise and what the benefits are etc.

On this occasion i decided to read out some not so pleasant statistics, hopefully to provide a bit of a carrot and stick to get people to take action.

I think it is worth considering the impact your health and fitness (or lack of it) has and will have in the future on your family life, professional life, and the costs to society as a whole.

A couple of interesting statistics that jumped out at me were:

The World Health Organisation in 2004 attributed 22% of coronary heart disease being due to lack of physical activity.

Energy intake has been estimated to have dropped 20% between 1974 and 2004!

The second stat there indicates to me how important a role physical activity plays and the issue of what we are eating and when.

To your health, fitness, and longevity!

Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

What Does A Personal Trainer / Fitness Professional Eat?

2008-08-16T11:51:00.005+01:00

I get this question from time to time - "what do you eat?"

Often after talking through the nutritional guidelines i recommend to clients.

So here we go - a fairly typical day of my food intake.

Bowl pretty full of nuts, seeds, small amount of dried fruit, oats and 250ml of low fat yogurt.

1 Slice of rye bread and 4 poached eggs, plus a few veggies.

Serving of chicken or fish along with a good helping of raw vegetables.

Handfull of brazil nuts almonds and handful of dark chocolate!!

Serving of chicken or fish along with more veggies, occasionally some kind of sauce and occasionally some kind of carbs - rice, pasta.

Somewhere (either with the nuts and chocolate or after evening meal) i'll usually have another bowl of yogurt and nuts etc.

Variations?

Up to a couple of servings of red meat a week.

Usually no more than a couple of alcoholic drinks a week.

I tend to eat fruit as and when it is available locally in season.

Hydration?

Probably get through 1 - 2 litres of water, and up to 8 cups of green tea a day!

4 cups of black coffee a week.

Supplements?

1-2 doses of Seagreens seaweed supplement.

What i have covered here is probably ridiculously consistent for me! I just find it easy to do something similar at the same time most days. Most of the time food is simply fuel, although i definitely enjoy eating!

I eat and drink nearly 100% organic, and as mentioned with the fruit i prefer local and in season produce.

I have tried quite a lot of variation in my nutritional approach, which included five and a half years as a vegan.

I think that everyone should start out with all the basic nutritional guidelines in place and then optimise and make changes gradually from there to find out what works specifically for them.

Avoid extreme fads and 'miracle' products!

To your health and vitality!!

Steve

www.everydayathletes.co.uk
www.sussexbootcamps.co.uk

Your Health And Fitness Balance?

2008-08-12T09:52:00.003+01:00

How balanced is your health and fitness approach?

How many different areas are you doing pretty good at?

All too often i see people who hit one area really well but are shockingly bad in others.

Other people might do a couple of things ok and a few more not so good.

Many will also not be up to scratch on any area.

Now, we have to be aware that the concept of 'balance' is different for many people depending on their particular goals and perspectives. But whatever your particular bias, you are going to need some level of strength, endurance, flexibility, speed, power, supportive nutrition, and restoration.

This is a basic list - each category could be further subdivided into specific aspects of each.

Take each of the above areas and honestly evaluate each one for yourself. Imagine each of these qualities is the spoke on a wheel. Any gaping holes or weaknesses in your wheel (your approach)?

Not many people have the requirements of an ultra specific training programme. Therefore most of us can benefit from being 'all rounders' to a certain extent.

So, the challenge for you is to address some of those areas you are not currently doing so well at. It's easy to do the things that we have learned to be good at, or have a natural ability for, even when we work them hard.

It's challenging, both physically and mentally to work at something new or different. And if you are truly addressing something that was out of balance, then addressing this should only be a positive, compared to just doing something different for the sake of it.

Ever heard that saying that if the only tool you have is a hammer, every problem starts to look like a nail in the wall that needs banging in?

Sometimes you really don't need to do just more of the same thing, harder!

Look at the two areas above that really form the foundation of the gains that you make, especially concerning health, - nutrition and restoration. Are you really giving your body enough of a varied stimulus, and then enough down time and fuel to positively adapt to that stimulus?

Be an Everyday Athlete!

Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Watch My Workout Muse Rapid Fat Loss Interval Demo!

2008-08-07T21:01:00.005+01:00

Here is just one short example of the Rapid Fat Loss Cardio soundtracks that i recently posted about.

As you can see, good high energy stuff!

With a movement as big as a clean and press i quite like sticking with it for the whole 8 rounds. Once you develop the ability to work such intervals, you can do something which will be more likely to fatigue like squats or press ups.

You could even do several of these 8 rounds back to back with different exercises if you are feeling really evil - something my circuit training class in Burgess Hill have experienced a couple of times - albeit without the same soundtrack.

Watch out for the look of relief on my face when the completion is announced!

I've got a confession to make. I wasn't feeling on top form for this. I had a couple of weeks interuption to serious exercise while moving and then a further week off after aggravating my shoulder. As this was the first thing i did with any real effort, i've been sore most of the week - just from this 4 minutes!!

Time to step it back up - are you going to join me??

Hey if you still want those soundtracks, a personal training client of mine just bought them and the bonuses were still available with it. Remember, this is a short workout. The 16 week system is using different 20 min interval workouts.

Here is the link
Click Here!

Cheers,

Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Your Next Level Of Fitness! - Add Urgency!!

2008-08-03T15:04:00.005+01:00

I've spent quite a bit of time this week working to improve personal training clients and class / bootcamp participants urgency in their movements.

Why?

Well the simplest answer comes from working with people on their punching and kicking.

Doing these type of movements in a slower and more relaxed manner certainly has some value. However you don't want to leave it at that!

Adding some urgency, power and dare i say it aggression turns these movements into a completely different animal!

Having got good with your technique so that you are pretty safe to strike harder, really trying to hit pads with your whole body is an amazing and exhausting experience!

Given the task of doing a set of bodyweight squats and moving at a good rate, many people - even those who who are 'advanced', tend to move pretty slowly. I can only think they have been doing too much bodypump!

Adding some urgency would remove the desire to prematurely reach for some added weights, especially when adding such an external load sometimes makes individuals technique much worse.

Overall i'll sum it up like this - if your training session is based on intervals and movements of a higher intensity, and you are able to talk during or immediately afterwards - you aren't really doing intervals and may well benefit from some urgency, quick!!

Our latest 4 week fitness bootcamp is about to begin. This time we are adding Horsham into the mix. Watch out, Sussex is about to get fitter, leaner, healthier, and looking better on the beach!

Cheers,

Steve

www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Review of Workout Muse's Rapid Fat Loss Cardio Soundtracks.

2008-07-29T12:19:00.011+01:00

Workout Muse’s Rapid Fat Loss Cardio Program promises fast fat loss for busy men and women who want to get big-time results by using interval cardio workouts.

The creators of Workout Muse claim that these workouts can be performed in 30 minutes or less and are best done on non-resistance training days three times per week (Workout Muse highly recommends resistance training in addition to their cardio workouts).

Furthermore, the interval cardio workouts use a host of equipment-free exercises that can be performed ANYWHERE and ANYTIME with no need for expensive cardio machines. These claims sound too good to be true, huh? Let’s examine how Workout Muse works and what makes it so different from the cardio regimen most people are following for fat loss…

Let me start by saying I have always been a fan of interval training myself, it does not require a ton of time and it is not boring like your usual cardio workouts. Unfortunately, what makes it so difficult is it is often a juggling act between my watch, desired intensity level, and awareness of my surroundings. When one takes my attention, (i.e. constantly looking at my watch to keep time) one of the others falters, (i.e. I can’t perform to the optimal intensity level because I feel like I might trip). It can also be the other way around, when I completely focus on the task at hand, I completely lose track of time and cannot follow the very important timelines. As a result, although interval training is the BEST training for fat loss, it is often hampered by the very timelines that make it so effective.

Workout Muse harnesses the science of interval training and the power of sound by providing done-for-you audio interval training soundtracks that tell you when to start, when to stop, and even provides countdowns and updates to keep you focused on the task at hand. Not to mention the mind-blowing, adrenaline racing workout music created from scratch by their elite team of sound designers! All you’ll need is your body weight and an mp3 or CD player to get started.

As I tried Workout Muse for the first time, I had one of those “why didn’t I think of this” moments. Well, let’s explore the trainer who did think of this. After all, as scary as it is, this day in age anyone with a computer can become certified without any real-world knowledge.

BJ GADDOUR, CSCS, is the president and founder of GGR Fitness and a Certified Strength and Conditioning Specialist with the prestigious National Strength and Conditioning Association. He is also the co-creator and fitness director of WORKOUT MUSE: The World’s FIRST and #1 Audio Interval Trainer. As a former fat kid and real world fat loss expert, BJ has helped HUNDREDS of people lose THOUSANDS of pounds of ugly, unwanted body fat!

I have to say I was first struck by BJ’s personal success story in overcoming his lifetime battle with being overweight. He isn’t one of those lucky genetic freaks that have a naturally perfect physique. But BJ didn’t just get into good shape … he got shredded! What is even more amazing is that he claims to have achieved this physique with the EXACT same interval cardio programs provided by Workout Muse. BJ was just like the average American, trying to figure out why his long, boring hours on the treadmill were doing nothing to decrease the bulge.

I have to be honest, when it comes to fitness one of the most annoying things in the world is when you see fat trainers that try to tell other people how to lose weight! I mean, who are these wannabes fooling? All I know is that I am not going to take exercise advice from someone who is in worse shape than I am. I want to know the person who is prescribing the program also does it him/herself. That is definitely the case with Workout Muse.

BJ is also extremely passionate in helping others who struggle with their weight and it is clearly evident that he simply loves what he does. More importantly, the results his program has provided time and time again for other people just like YOU are simply amazing. You really need to go and check out the Rapid Fat Loss Cardio site Click Here!to see the life-changing results BJ’s clients have gotten from his simple, yet brutally effective interval cardio routines.

For those of you who are not familiar with High-Intensity Interval Training, this is not some gimmicky, here today, gone tomorrow fitness fad. There is rock-solid science supporting this type of training. Daily there are more and more studies being published demonstrating the almost unbelievable effects interval cardio has on the body.

The whole concept behind the rapid fat loss cardio system is that you sprint to look better naked. Yeah I know, it sounds a bit cheesy, but here’s how it all works: Interval Training consists of alternating between bouts of maximal effort and low to moderate-intensity recovery periods. Essentially, high-intensity exercise rapidly depletes muscle glycogen (stored sugar) which subsequently increases total body fat-burning during both the recovery periods during your workouts AND in the hours and even days after your workouts. So by burning carbs during your workout you will essentially burn fat the rest of the day! After all, have you ever met a fat sprinter?

Keep in mind, you don’t necessarily have to run to sprint, it is the work-to-rest ratio and relative intensity of a sprinter that you are trying to emulate. So these workouts can be done with any form of cardiovascular exercise. In fact, BJ highly recommends that de-conditioned beginners start performing interval training on a stationary bike in order to build work capacity, decrease body weight, and improve physical confidence without the unwanted pounding on the joints. Once you melt off some serious fat and get the hang of intervals, then you can progress to others forms of exercise like running without overwhelming your body.

The powerful AFTERBURN effect of interval cardio allows your body to burn a ton of calories during your workout AND a ton of calories for the 24-48 hours following your workout. Talk about a good return to your investment! This is accomplished by the fat loss phenomenon know as EPOC (Excess Post-Exercise Oxygen Consumption) which describes the amount of energy expended by your body to recover from intense exercise. On the other hand, when a person performs, typical, steady, long bouts of cardio the calorie burn stops the second they do.

Gaddour cites one landmark aerobic training study showing that 45 hours of aerobic training led to ZERO FAT LOSS over dieting alone! Furthermore, he spits out numerous studies supporting the fact that interval training burns 9 times more body fat than the long, boring steady-state aerobic alternative. One study even shows that only four minutes of the Tabata Interval Protocol (20 s on, 10 s off) led to greater fat loss and fitness improvements than another group who performed 60-minute bouts of slow cardio. This exact protocol is featured in both the final month of the 16-Week Rapid Fat Loss Cardio Program and as the Workout Muse Cardio EXPRESS, a special 4-Minute Rapid Fat Loss Cardio Routine that you can perform on those days when you simply do not have enough time to get a full interval workout in. Yep, that’s right, no excuses!

Of course, Workout Muse is not the first product out there to promote and prescribe interval training. So what makes their program unique?

The Workout Muse Audio Interval Training Soundtracks!

The bottom line is that interval training can be a real pain the butt to perform on your own without someone telling you when to start and stop. You constantly have to look at your clock and this annoying distraction truly limits the effectiveness of your interval workouts. Basically, you become a prisoner to your stopwatch! It is one of those inconveniences that I have tolerated only because there was no alternative.

Well, now that I have tried Workout Muse, I am going to keep using it. I was apprehensive about the fact that I have very particular music tastes and would miss them throughout my workouts. However, I was shocked to find that I didn’t miss my music at all. For one, the countdowns and time keeping were invaluable, but also, I guess it wasn’t the songs specifically that drove my workout, but the beats and rhythms behind them. Topher Farrell, Co-founder and Head Sound Designer for Workout Muse captures really cool beats, sounds and rhythms so that I still feel the same motivation I did from my old music. Topher has years and years of experience as a professional sound designer for film and as a music producer/audio engineer. This does show in the quality of the sound and seamless nature of the tracks.

So, here’s what you get with The 16-Week Rapid Fat Loss Cardio Soundtracks:

HERE’S WHAT YOU’LL GET:

Over 2 Hours of Professional Sound Design and Music Composition!
The EXACT Customized And Periodized Rapid Fat Loss Cardio Program We Hand To All Of Our Paying Training Clients On DAY ONE So They Can Up To Lose 2-3+ Lbs of Ugly, Unwanted Body fat Per Week!

Each Month You Will Alternate Between Two Different Workouts (Cardio Workout A And Cardio Workout B) Each Featuring 10-20 Minutes Of Rapid Fat Loss Intervals Book-Ended By A 5-Minute Warm-Up and A 5-Minute Cool-Down So You Can Get Big-Time Results In 30 Minutes Or Less!

DONE-FOR-YOU Detailed Audio Instructions Clearly Explaining How To Perform Your Cardio Intervals For Some Serious Fat-Melting!

DONE-FOR-YOU Pre-Programmed Work-to-Rest Periods That Tell You When To Start And When To Stop With Strategically Placed Countdowns and Updates Serving As Your Personal Music Trainer!

Original Music Created From Scratch To Drive The Most Intense, Results-Producing Workouts Of Your Life!

Every Track Has DIFFERENT INTERVALS To UNIQUE MUSIC To Provide Endless Listening Pleasure For Your Rapid Fat Loss Cardio Workouts!

Plus, they have thrown in a ton of LIMITED-TIME ONLY BONUSES that you simply don’t want to miss out on! With Workout Muse’s 60-Day no questions-asked, money-back guarantee, you can personally test-drive these rapid fat loss soundtracks RISK-FREE! You literally have nothing to lose besides ugly, unwanted body fat!

Now, before you run off and buy, there is one catch… THESE WORKOUTS ARE REALLY HARD!

PLEASE READ THIS BEFORE YOU BUY!
This product IS NOT FOR YOU if:

- You are someone who is undisciplined and unmotivated and WILL NOT workout unless you have supervision!
- You are a whiner or complainer with a self-defeating negative attitude!
- You are looking for another quick fix or a crash diet to solve all of your problems overnight!
- You have a health or medical condition that will not allow for the performance of HIGH-INTENSITY activity!
- You don't have the ability to open a zip file and play an mp3!

Now, this product IS FOR YOU if:

- You want the most simple, convenient, and affordable DONE-FOR-YOU rapid fat loss cardio interval training system automated to audio instructions that has helped hundreds of people before you lose thousands of pounds of ugly, unwanted body fat!
- You are a hard-working individual with a positive mental attitude and an unbreakable commitment to ACTUALLY FOLLOW a tried and proven fitness program!
- You have the ability to handle INTENSE muscle burn and push yourself past your comfort zone!
- You have a good support system around you to help you stay accountable towards your fitness goals!
- You own an mp3 player or cd player and have some experience with downloading PDFs and mp3 files!

Check it out today so you can see what everybody in the fitness world is talking about @ Click Here!

Steve Cork

P.S. Remember my e-book on the Mental Side of training is just one of the bonuses that you can get with this product if you order this week.

Mine is only a short book, but if you truly apply what is in it it will be worth the price of the whole product to you!

Free Fat Loss System Gift For You!

2008-07-28T22:43:00.004+01:00

Hi,

Keep a close eye on my blog this week, and on your in boxes if you are signed up to my training journal newsletter.

I am going to be giving away some fantastic fat loss resources for you to enjoy in the next day or so.

One in particular is a 16 week rapid fat loss cardio system that will blow you away.

The other is a time efficient 4 minute fat loss workout along with a timed soundtrack for you to workout to. You can download this to an mp3 or burn onto a cd, or just do it right in front of your computer if the boss doesn't mind!

If you like this system and can see how you could use this for great results alongside your Bootcamp, Personal Training sessions, or classes, there will be a great offer to get hold of more of this system.

This could well revolutionise any training you do on your own, at the gym, or on holiday. The system is great but adding music which contains the timed intervals within it takes it to the next level .

Want to decrease your body fat in the most effective way possible?

Want to rapidly improve your fitness?

Then you have to put this into practise!

Look out for more info soon, and a way to also get hold of my very own 'Mental Fitness For Maximum Fat loss' e-book for free!

We've been integrating this stuff into our Sussex Bootcamp sessions and personal training sessions to great effect. We're about to unleash the whole thing!

Stay tuned!

Steve.

P.S. Thanks to everyone who has asked how my move from Haywards Heath to Plumpton Green has gone. All has nearly been shifted and i just have to find a home for everything now!

Get Moving!

2008-07-24T18:26:00.004+01:00

I have been busy recently moving house. What a joyful experience it is!

It has taken out - or i have allowed it to take out - quite a few training days. The day itself was probably physical enough though!

For those of you local to the area, i've moved from Haywards Heath to Plumpton Green.

Moving to this area is going to be great for me for a couple of reasons in particular. I love being so close to the Downs, and also the peace and quiet it brings.

However this is partly due to the noisy traffic on the road i've lived on in Haywards Heath.

If that was my only consideration, i could have achieved it by moving 100 yards in the right directions off this road rather than 6 miles!

How does this relate to your fitness training or nutrition?

Well, have you ever felt that the only way for you to make significant progress was taking some massive change of direction? Maybe you have actually done this. Maybe it was exactly what was needed and maybe it got you exactly the results you were after.

However i think that all too often people make drastic changes in their health and fitness approach, when they could have achieved the same or even much more by staying much closer to home and making some less drastic changes in the right directions.

Ever heard someone say that squats make their knees hurt - and then seen them squat! Is it the squat that should be banished from their routine or the technique that needs to be fixed??

The same can be said for diet or nutrition. Big sweeping, drastic changes are rarely the answer for long term health and success.

Luckily i'm not left feeling that was my only criteria for moving and i made a mistake!

I'm looking forward to getting some seriously great sessions on the Downs. The worst thing right now is the fact my pull up bar does not fit any of the door frames in the new place!

Now that is a criteria worth moving for! Maybe i need to get out more??

Hope the moving in your life is getting you where you need to go.

Until next time....

Steve Cork

Sussex Bootcamps at Horsham Eco Fair

2008-07-18T15:27:00.004+01:00

This Sunday (20th), Sussex Bootcamps will have a booth and be performing Demonstrations at the Horsham Eco Fair.

This is all going on at Horsham Park near the Pavilions Centre. This lovely park is the location of our future Horsham Bootcamp.

I have long had a keen interest in the environment, and try to consider the environmental impact of everything i do.

Bootcamps can run with a minimum of equipment, and of course no powered machinery!

They are kinder to the environment, and exercising outdoors is generally far more pleasant and we would argue better for you.

Come along and meet bootcamp and personal trainers Ben Davis and myself Steve Cork at the Horsham Eco Fair!

Steve

Are You Fatter Than You Think You Are?

2008-07-15T14:14:00.005+01:00

I noticed a really interesting article in the Independent on Saturday.

It basically says that with growing obesity, what people then consider to be "normal" weight has also increased so that many people are now underestimating how fat they really are.

As a result many people are failing to realise they have a problem that needs to be addressed.

People first need to recognise they are overweight and can then do something about it. Otherwise there will not be much motivation to act.

From 1999 to 2007, the amount of people studied who were classed as being overweight (a body mass index of 25 or over) increased by 10% (from 43 to 53%). However the proportion of people who correctly identified themselves went from 81 to 75%.

People classified as obese (a BMI of 30 plus) nearly doubled, but the majority realised they were too fat.

What's your BMI?

To check your own score type 'BMI calculator' into Google and plenty of free options come up.

Is it a good tool? Well it promotes a certain amount of body awareness which is always a good thing. However people who train hard will typically carry more muscle mass, and this is not taken into account with BMI.

So at one end of the scale we have people carrying healthy muscle tissue with low body fat being classed as overweight - maybe even obese if heavily muscled, to thinner looking people who actually have a higher body fat percentage, but being considered "normal".

In between these are the rest of the population for which BMI can provide a good guide.

What's my BMI?

My result is 24.3. This is in the ideal weight for height range, but it is at the top end of this!

At a body fat level of 11%, it's a bit strange to think that if hit the weights hard for a while and put on 2 1/2 kilo's of muscle mass i would then be considered "overweight"!

Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Spinning In Sussex To Help Keep You Sane?!

2008-07-13T15:19:00.007+01:00

Another sunny Sunday morning - another Spin class to cover in Haywards Heath!

I wrote about some of the pro's and con's of Spinning and other methods of indoor cycling in another blog post.

After today's session i realised a couple of things.

I was going to say the best exercise i got was the run i had to do to get to the Dolphin Centre on time! Especially as i don't get that much running done generally.

On the way back i was just leisurely walking, so i had time to reflect.

I was thinking about something i had previously said about spinning - the fact that it can be seriously limited in terms of movement skills. I'll still stand (jump and skip!) by that, but something else became apparent today.

I've often said that hard training helps to keep me sane - or at least feeling good! It kind of reconnects me to a sense of primal physical expression.

In a society that can lack anything in the way of physical exertion or expression as part of daily life, and be full of intangible stressors, being able to 'blow off steam' physically is essential.

For this purpose it doesn't really matter what the activity is. The important thing is being able to work hard involving the larger muscle groups in the body and let your mind and body get rid of any stress.

Combine this with the possibility of moving to a repetitive rhythm in the music and this has got to do something to enhance the mental benefits of the training.

Different activities may better achieve this mental benefit more easily for some individuals. Experiment with which options provide you with the most benefit.

I would still rather make the majority of my training tick several boxes, and therefore choose something far more whole body, demand a certain amount of movement skills, and raise my metabolism.

Something more one dimensional would therefore play a far smaller role in my overall training plan.

With this in mind, and in order to focus far more of my time and energy into Personal Training and Bootcamps, i have cut a couple of my Spinning classes from Sawyers in Haywards Heath in the last week.

The mental benefits to training are just some of the awesome reasons to keep up your good hard work.

Be an Everyday Athlete and add life to your years!!

Steve Cork
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

Mixing With The Top Personal Trainers in the UK

2008-07-10T21:39:00.005+01:00

Last weekend i had the pleasure of doing the second part of the Muscle Activation Techniques (MAT ) Jumpstart course.

Ben Davis and myself made the trip to London once again, and we were in good company. There was a great range of personal trainers and physical therapists etc, including some of the top people in the UK.

We were only there for 3 days, but that is all it takes for me gain too much insight into what commuters face everyday travelling from Haywards Heath to London!

Every time i experience MAT i gain a deeper understanding and a deeper respect for it.

If you struggle with certain movements, if you ever feel imbalanced, or certain movements are painful you could well benefit from a session of MAT.

Many people will be functioning sub optimally and not even be aware of this.

If some of your muscles are not working appropriately, other tissues will have to take the strain.

Further, you will be less effective at metabolising glucose and may therefore struggle with weight loss.

I have been using Muscle Activation Techniques with good success with a number of my personal training clients for a while now. However i think i'll be learning and integrating it better for a little while longer.

If you wish to try this out to see if it can help you, i am currently offering discounted sessions over the next 2 months.

After this time this specialised and rare approach (in the uk) will have the price tag it deserves!

Yours in Health and Fitness,

Steve.

The Power of Pad Work - Ouch!

2008-07-03T11:37:00.004+01:00

I've worked on punch pads, kick pads, and bags for years.

This comes from my martial arts and self protection training background.

As a fitness instructor, personal trainer, and on bootcamps, integrating these skills and this type of training was only natural.

Every so often i go far too long without doing enough pad work myself. Last Friday i realised this had been the case as i needed to partner a participant in Boxercise at Burgess Hill.

While making sure i was keeping an eye on everyone and giving enough coaching, i managed to get some good quality work done.

I sure knew about it all weekend long! A certain type of soreness was going on around my shoulders, and all around my abs and ribs (whole core was singing)!

Striking movements are fantastic whole body exercise, and done lightly will get everything moving with better co-ordination.

However, far too many people stop at this point and never realise the potential of this type of exercise.

I think the problem comes from far too much aerobic paced training, which is then 'carried over' into any exercise. Essentially training with only 1 or 2 gears.

A further problem can come from 'body combat' or other similar martial art movement based classes. Given no real target to aim for and hit through, people start to move their body's in some slightly strange and less efficient ways, when pads are then introduced.

They also have to develop a protective early slowing down of punches and kicks to protect the joints when no pad is there to absorb the impact. Therefore these movments have to become uninhibited when pads are introduced.

This is not always the case, some people make the transition just fine, but the majority initially struggle. Bad habits have been developed (unless you do just want to be able to stand there waving your arms and legs around)!

Having a purpose to your movements makes such a difference. I've long maintained that starting out with learning to hit pads properly makes any classes like body combat more effective as you then have a better impression of what your body is doing.

Impact is important for bone and joint health - that's right, an appropriate level delivered with good technique is a good thing.

Once you have got a good feel for the basics, you want to continually try to refine what you are doing so you are able to hit harder and faster when you choose to. Most of the time this will be accomplished using your whole body.

The same applies for the kicks.

If you've ever been punching or kicking and wondered 'what muscle is this working?' you are either still learning technique or just not hitting by using your whole body with enough force.

Stop thinking like a body builder in terms of muscles! Start enhancing movements and you will go far!

Round 2 coming up soon!

I teach pad work in personal training, boxercise, bootcamps, and in some circuit training classes.

These services are offered privately, in the local parks, and at the Olympos clubs in Haywards Heath and Burgess Hill.

Cheers for now,

Steve Cork

Is Chicken Mostly Protein Or Fat?

2008-07-01T22:00:00.004+01:00

I've been enjoying the recent adventures at River Cottage on Channel 4. I love watching people who are good with food get all excited and passionate about their subject matter.

Even when i was a vegan, i often thought i'd eat pretty much anything Hugh created! The enthusiasm is infectious!

I've long been a believer in good food providing the building blocks for a good healthy body. Not only your body but also your mental fitness and your moods / emotions etc.

Therefore i was intrigued when a standard supermarket chicken was analysed against a free range organic chicken.

From what i remember, the organic free range chicken had 25% less fat, and 10 times the amount of Omega 3 fat!

Considering we want to make the most of our lean protein sources, and get a good amount of essential omega 3 fats, the choice is obvious to me when it comes to your health and fitness.

I haven't seen the full studies that were done, but based on the lifestyle and diet of the animals it makes good sense.

I'll admit that when it comes to price i don't have to feed a family of four, but like my fitness training, i'll take quality over quantity any day.

We are lucky in West Sussex to have some great choices for quality local food. Personally i have enjoyed organic veg from Laines Farm in Cuckfield, with Lower Laines Farm also supplying meat and eggs.

There is a great butcher in Lindfield, and a lovely farm shop in Ditchling.

No doubt i've just scratched the surface as to what is available on my doorstep. How about you?

Steve Cork

Quick Explosive Circuit!

2008-06-28T17:38:00.003+01:00

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!

2008-06-28T16:50:00.007+01:00

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

Burgess Hill Personal Trainers Offer the Bootcamp Pampering Experience!

2008-06-22T13:05:00.004+01:00

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

Women's Resistance Training Tips (Men Take Note Too)!

2008-06-19T21:32:00.005+01:00

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

Here You Go!

2008-06-18T17:21:00.004+01:00

Gym, Home Gym, or No Gym?

2008-06-17T21:43:00.004+01:00

(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/

Are You Putting Your Fitness to Good Use?

2008-06-15T11:44:00.004+01:00

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

One of my Favourite and Most Dreaded Exercises!

2008-06-12T17:51:00.007+01:00

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

Sussex Personal Trainer Finds New Use for Track!

2008-06-10T16:30:00.003+01:00

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.

Fitness Training Ups and Downs - Starting is Hard!

2008-06-07T13:40:00.005+01:00

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/

Sussex Saturday Outdoor Fitness Class - New!!

2008-06-05T22:17:00.005+01:00

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/

Another Magic Number - 100!

2008-06-02T23:21:00.004+01:00

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