.....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
Showing posts with label Circuit Training. Show all posts
Showing posts with label Circuit Training. Show all posts
Monday, December 7, 2009
Wednesday, October 21, 2009
Challenging Your Fitness?
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
Sunday, October 18, 2009
My Fitness Classes Disappearing.....
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
Tuesday, October 13, 2009
Restoration - Rest Week or Simply Back Off Week??
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
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
Wednesday, May 13, 2009
Time Called On Sawyers Health Club!
Sad news that the independent Haywards Heath health club Sawyers, is coming to a sudden close soon.
It's sad because i'm all for independent clubs who are a bit different with perhaps more character or personality than you might find elsewhere. I'm sure the size of the club also had something to do with this - being fairly small.
But it definitely had a different feel to it than the Leisure centres etc.
It's been a victim of its landlords wishing to develop the site, rather than simply the recession.
I was relatively late to being involved with the club in Haywards Heath (having taught some classes a few years ago when they also had a club in Crawley). I've been teaching a few classes there (spinning, circuits) since Jan 08 and enjoyed them a lot.
Best Wishes to the owners, staff and members of Sawyers.
I hope to see some of of you at classes or Bootcamp. It would be a pleasure to stay involved in your fitness and health.
Steve
P.S. Our Saturday Fitness circuit is about to return to Cuckfield and new to Horsham. More details soon.
It's sad because i'm all for independent clubs who are a bit different with perhaps more character or personality than you might find elsewhere. I'm sure the size of the club also had something to do with this - being fairly small.
But it definitely had a different feel to it than the Leisure centres etc.
It's been a victim of its landlords wishing to develop the site, rather than simply the recession.
I was relatively late to being involved with the club in Haywards Heath (having taught some classes a few years ago when they also had a club in Crawley). I've been teaching a few classes there (spinning, circuits) since Jan 08 and enjoyed them a lot.
Best Wishes to the owners, staff and members of Sawyers.
I hope to see some of of you at classes or Bootcamp. It would be a pleasure to stay involved in your fitness and health.
Steve
P.S. Our Saturday Fitness circuit is about to return to Cuckfield and new to Horsham. More details soon.
Thursday, April 23, 2009
Squats for better Abs!
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
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
Tuesday, October 21, 2008
2 Things You Need To Have Included In Your Training...
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 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
Wednesday, September 17, 2008
Got Superfoods? Personal Trainer Discusses His!
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
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
Saturday, June 28, 2008
Quick Explosive Circuit!
Make sure you can handle the movements done un-explosively first.
I'd recommend a round of 10, followed by 8, 6, 4, and 2!
Filmed at Sussex Bootcamp location Whitemans Green in Cuckfield!
Steve
Thursday, June 19, 2008
Women's Resistance Training Tips (Men Take Note Too)!
These tips on resistance training reflect my own views and come from Australian Physio and international fitness presenter Paul Wright.
I think the role of resistance training for women is generally under appreciated and under utilised. Are you getting your weekly dose of iron!? Here are Paul's tips:
1. Use compound exercises such as squats, bench press, shoulder press, push ups and deadlifts to effectively stress the long bones and promote positive bone density changes that act to reduce the effects of osteoporosis and reduce fracture risk in later life.
2. Women’s self esteem can be predicted from upper body strength – for this reason it is essential that women place equal emphasis on upper body and lower body exercises in your overall resistance training program, and not just focus on lower body muscle groups.
3. Do a mixture of quality cardiovascular training to increase oxygen delivery and energy consumption, effective resistance training combined with a sensible eating plan to effectively take control of body fat issues.
4. Females typically lose strength faster than males during periods of de-training and rest – for this reason females may need to take shorter training breaks than their male counterparts to minimise strength loss when on holidays or away from the gym.
5. Train to relative failure with some reps of 8 –12 on most post warm-up sets.
6. Do not use BODYPUMP as your only weights workout. Bodypump is a great muscle endurance workout but you must also do some heavier resistance training to supplement the excellent gains you get from Bodypump.
7. Do 2-3 weight training sessions each week as a minimum.
8. Have any injury concerns fully assessed by a Physiotherapist before embarking on your weight training journey.
I'd like to add a few comments to this. I taught body pump for around three and a half years in Haywards Heath, Burgess Hill, Crawley, Copthorne and East Grinstead. I taught it a lot for a while there.
I wouldn't hesitate to recommend a heavier free weight training session over and above a body pump class for better results and performance enhancement.
Alternatively, at least learn to work hard with heavier weights by seeking an experienced personal trainer. You will then be able to appreciate a far better technique and better feel for using the lighter weights should you wish to mix a body pump class into your routine.
Another alternative is a circuit training class (also think bootcamps), which is again an approach i would recommend over body pump. I prefer people to improve their movement, co-ordination, reaction, and explosiveness while getting fitter and losing body fat.
Is it bad? No. For most people it's going to be far better than doing nothing, and if you enjoy it - go for it. But take a look around at what you could also be doing to get even better results.
Finally Paul recommends resolving any injury concerns by seeing a physio first. Good advise, and i'd further add that a good personal trainer can also help address certain injury concerns and make sure your weight training programme is doing you good and getting you results.
Select the right trainer - many have very backward ideas or very limited experience of resistance training.
Be an Everyday Athlete!
Steve Cork
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
www.sussexsaturdayfitness.co.uk
I think the role of resistance training for women is generally under appreciated and under utilised. Are you getting your weekly dose of iron!? Here are Paul's tips:
1. Use compound exercises such as squats, bench press, shoulder press, push ups and deadlifts to effectively stress the long bones and promote positive bone density changes that act to reduce the effects of osteoporosis and reduce fracture risk in later life.
2. Women’s self esteem can be predicted from upper body strength – for this reason it is essential that women place equal emphasis on upper body and lower body exercises in your overall resistance training program, and not just focus on lower body muscle groups.
3. Do a mixture of quality cardiovascular training to increase oxygen delivery and energy consumption, effective resistance training combined with a sensible eating plan to effectively take control of body fat issues.
4. Females typically lose strength faster than males during periods of de-training and rest – for this reason females may need to take shorter training breaks than their male counterparts to minimise strength loss when on holidays or away from the gym.
5. Train to relative failure with some reps of 8 –12 on most post warm-up sets.
6. Do not use BODYPUMP as your only weights workout. Bodypump is a great muscle endurance workout but you must also do some heavier resistance training to supplement the excellent gains you get from Bodypump.
7. Do 2-3 weight training sessions each week as a minimum.
8. Have any injury concerns fully assessed by a Physiotherapist before embarking on your weight training journey.
I'd like to add a few comments to this. I taught body pump for around three and a half years in Haywards Heath, Burgess Hill, Crawley, Copthorne and East Grinstead. I taught it a lot for a while there.
I wouldn't hesitate to recommend a heavier free weight training session over and above a body pump class for better results and performance enhancement.
Alternatively, at least learn to work hard with heavier weights by seeking an experienced personal trainer. You will then be able to appreciate a far better technique and better feel for using the lighter weights should you wish to mix a body pump class into your routine.
Another alternative is a circuit training class (also think bootcamps), which is again an approach i would recommend over body pump. I prefer people to improve their movement, co-ordination, reaction, and explosiveness while getting fitter and losing body fat.
Is it bad? No. For most people it's going to be far better than doing nothing, and if you enjoy it - go for it. But take a look around at what you could also be doing to get even better results.
Finally Paul recommends resolving any injury concerns by seeing a physio first. Good advise, and i'd further add that a good personal trainer can also help address certain injury concerns and make sure your weight training programme is doing you good and getting you results.
Select the right trainer - many have very backward ideas or very limited experience of resistance training.
Be an Everyday Athlete!
Steve Cork
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
www.sussexsaturdayfitness.co.uk
Thursday, June 12, 2008
One of my Favourite and Most Dreaded Exercises!
I still teach a certain amount of group fitness classes at the Olympos Centres in Burgess Hill and Haywards Heath.
It's not massively uncommon for my poor lunchtime circuit training group to be moved about from time to time.
This happened to us yesterday at the last minute so i had to throw something together with less space but more kit than normal.
With access to some weights for a change, i thought i'd take the opportunity to throw in a Barbell Thruster! This is also known as (perhaps more descriptively) a front squat to push press.
This is a great exercise that i sometimes use myself, with personal training clients, and occasionally in classes.
It can be a brutal exercise if loaded quite well (20 - 40kg's) and pushed on to a slightly higher rep range (15 -20).
The two components of this movement - the front squat and the push press or over head press - are a great addition to a routine, and are a staple part of my training exercises.
Combining them for more of a metabolic effect has to be tried to be believed. It's a great athletic challenge for the entire body. You have to keep your body tight to effectively transfer the effort from the lower body through the core and into the upper body and weight.
Obviously this can also be done with Dumbells, Kettlebells, Sandbags, heavy enough medicine balls, or the right size cat or dog (joke)!
In the circuit class we paired this exercise with burpees for evil effect.
I usually like (and dislike) to combine the Thruster with a set of pull ups, which is a classic Crossfit workout (from www.crossfit.com).
Take on the challenge of some thrusters - you might not like me at the time but you'll love the results!!
And results based training is what it should all be about....
Steve Cork
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
It's not massively uncommon for my poor lunchtime circuit training group to be moved about from time to time.
This happened to us yesterday at the last minute so i had to throw something together with less space but more kit than normal.
With access to some weights for a change, i thought i'd take the opportunity to throw in a Barbell Thruster! This is also known as (perhaps more descriptively) a front squat to push press.
This is a great exercise that i sometimes use myself, with personal training clients, and occasionally in classes.
It can be a brutal exercise if loaded quite well (20 - 40kg's) and pushed on to a slightly higher rep range (15 -20).
The two components of this movement - the front squat and the push press or over head press - are a great addition to a routine, and are a staple part of my training exercises.
Combining them for more of a metabolic effect has to be tried to be believed. It's a great athletic challenge for the entire body. You have to keep your body tight to effectively transfer the effort from the lower body through the core and into the upper body and weight.
Obviously this can also be done with Dumbells, Kettlebells, Sandbags, heavy enough medicine balls, or the right size cat or dog (joke)!
In the circuit class we paired this exercise with burpees for evil effect.
I usually like (and dislike) to combine the Thruster with a set of pull ups, which is a classic Crossfit workout (from www.crossfit.com).
Take on the challenge of some thrusters - you might not like me at the time but you'll love the results!!
And results based training is what it should all be about....
Steve Cork
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
Saturday, June 7, 2008
Fitness Training Ups and Downs - Starting is Hard!
Fitness training has taken a bit of a back seat for me in the last couple of weeks. Life just got busy, and i attended a couple of courses. My training routine was not possible and therefore progress has been sliding slightly.
I'm usually pretty good at managing this. I enjoy a certain amount of structure and routine to my training - but i'm not a slave to it. Sometimes a bit of extra rest is welcome. Other times i just manage to cram a lot in to whatever time i have.
You really need these quick solutions available to you so that time is never the issue. We can always find between 5 and 20 minutes in our day.
'Life just got busy' - the excuse i used - is no justification. Otherwise i'd never have any clients!
Once you make your training a priority (and it should absolutely be a priority), then you just decide to fit it in to your day.
The best personal training clients i have are those that realise this. They realise that not making changes to their health and fitness will significantly negatively influence their lives. The time invested is well re payed.
They commit to their goals and rearrange their day if necessary to fit their training sessions in.
Personal Training keeps you very accountable to showing up - physically and mentally, and doing the work. Accountability and support is key to fitness success.
However you do it, getting started on improving your fitness is going to be hard work. This does not mean that it can not also be fun and satisfying, but let's not kid ourselves, it will be hard at times.
This applies to getting back into training after even a relatively short lay off. However, you already know there will be effort, and you know how good you will feel in no time at all once you are back on the programme.
This takes us back to what got me started talking about this. As i said, my own routine had been allowed to slide for a little too long. I was far from inactive, but the focussed, intense training needed to progress was missing.
All i had time for yet again was just a few minutes of exercise. At my home in Haywards Heath is where all my best training gets done. So i put up my pull up bar, which also has some rings attached to it.
First set was 15 pull ups and 10 ring dips. Second set was 12 pull ups and 12 dips. That was it! I was done already.
Yes i had to save some energy from the sessions i had already taught and those still to come, but even so, pretty weak effort!
Oh well, it's the starting that counts. Getting back on track and just doing those first few hard sessions. At the same time i realised i was feeling something like so many of my clients feel - the new personal training clients, the bootcamp startups, the people who come along to circuit training or boxercise for the first time.
A good realisation to have!
Onwards and upwards. Is your training adding life to your years??
Be an Everyday Athlete!
Steve Cork
http://www.sussexbootcamps.co.uk/
http://www.everydayathletes.co.uk/
I'm usually pretty good at managing this. I enjoy a certain amount of structure and routine to my training - but i'm not a slave to it. Sometimes a bit of extra rest is welcome. Other times i just manage to cram a lot in to whatever time i have.
You really need these quick solutions available to you so that time is never the issue. We can always find between 5 and 20 minutes in our day.
'Life just got busy' - the excuse i used - is no justification. Otherwise i'd never have any clients!
Once you make your training a priority (and it should absolutely be a priority), then you just decide to fit it in to your day.
The best personal training clients i have are those that realise this. They realise that not making changes to their health and fitness will significantly negatively influence their lives. The time invested is well re payed.
They commit to their goals and rearrange their day if necessary to fit their training sessions in.
Personal Training keeps you very accountable to showing up - physically and mentally, and doing the work. Accountability and support is key to fitness success.
However you do it, getting started on improving your fitness is going to be hard work. This does not mean that it can not also be fun and satisfying, but let's not kid ourselves, it will be hard at times.
This applies to getting back into training after even a relatively short lay off. However, you already know there will be effort, and you know how good you will feel in no time at all once you are back on the programme.
This takes us back to what got me started talking about this. As i said, my own routine had been allowed to slide for a little too long. I was far from inactive, but the focussed, intense training needed to progress was missing.
All i had time for yet again was just a few minutes of exercise. At my home in Haywards Heath is where all my best training gets done. So i put up my pull up bar, which also has some rings attached to it.
First set was 15 pull ups and 10 ring dips. Second set was 12 pull ups and 12 dips. That was it! I was done already.
Yes i had to save some energy from the sessions i had already taught and those still to come, but even so, pretty weak effort!
Oh well, it's the starting that counts. Getting back on track and just doing those first few hard sessions. At the same time i realised i was feeling something like so many of my clients feel - the new personal training clients, the bootcamp startups, the people who come along to circuit training or boxercise for the first time.
A good realisation to have!
Onwards and upwards. Is your training adding life to your years??
Be an Everyday Athlete!
Steve Cork
http://www.sussexbootcamps.co.uk/
http://www.everydayathletes.co.uk/
Thursday, June 5, 2008
Sussex Saturday Outdoor Fitness Class - New!!
Steve Cork and Ben Davis present a new outdoor training option!
Saturday Fitness begins on Sat 7th June at 9.30am.
The circuit training and group training based session will last for 1 hour and will be a great way to kick start your body to burn fat all weekend!
We'll be enjoying the views of the South Downs from Whitemans Green in Cuckfield, West Sussex.
Classes will draw from our experience with personal training, bootcamps, and group fitness classes.
No commitment, just turn up as and when you are able to, obviously the more often the better.
Your investment in a better body while you get on with the rest of your weekend is just £6, for one of the best and most productive group training classes in Sussex.
Come and join us in the sunshine (fingers crossed)!
Whitemans Green, Cuckfield, Every Saturday, 9.30 - 10.30.
There is not much better than challenging yourself in the fresh air with lots of space around you, and being able to look up at the blue sky. It will set you up for your weekend if not the rest of the week too!
Steve Cork
http://www.sussexbootcamps.co.uk/
http://www.everydayathletes.co.uk/
Saturday Fitness begins on Sat 7th June at 9.30am.
The circuit training and group training based session will last for 1 hour and will be a great way to kick start your body to burn fat all weekend!
We'll be enjoying the views of the South Downs from Whitemans Green in Cuckfield, West Sussex.
Classes will draw from our experience with personal training, bootcamps, and group fitness classes.
No commitment, just turn up as and when you are able to, obviously the more often the better.
Your investment in a better body while you get on with the rest of your weekend is just £6, for one of the best and most productive group training classes in Sussex.
Come and join us in the sunshine (fingers crossed)!
Whitemans Green, Cuckfield, Every Saturday, 9.30 - 10.30.
There is not much better than challenging yourself in the fresh air with lots of space around you, and being able to look up at the blue sky. It will set you up for your weekend if not the rest of the week too!
Steve Cork
http://www.sussexbootcamps.co.uk/
http://www.everydayathletes.co.uk/
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