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
Showing posts with label Sussex. Show all posts
Showing posts with label Sussex. Show all posts
Thursday, April 23, 2009
Tuesday, September 30, 2008
New Health Resource In Haywards Heath
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
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
Thursday, July 3, 2008
The Power of Pad Work - Ouch!
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
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
Saturday, June 28, 2008
Going Through a Hard Time? - Keep Fit!
Life has its ups and downs obviously.
I count myself lucky to have experienced far more ups and relatively few downs.
However on those occasional down times, i have felt so grateful that i already enjoy the habit of fitness.
Any frustrations or pent up emotions are both physically and mentally released during exercise.
It is a natural part of our coping mechanism.
In difficult times, physical activity becomes more vital - not less.
With this regular 'renewal', we are then more effective thorough out the rest of the day, and should experience better sleep and energy levels too.
I cannot imagine going through a time of stress without a level of regular activity to look after myself. You can feel like an entirely new person for a relatively small investment in time and effort.
Of course, daily life also consists of smaller stressors, that can also add up without regular exercise.
I've felt it myself, and i've seen it in personal training clients. Some people get into a rough patch and they drop their sessions all together. Others realise they are vital.
People on Bootcamps and doing fitness classes can also enjoy a level of social support
The successful (and i'd bet happier) people are those who one way or another maintain the priority for some level of physical activity in their lives.
I'd recommend you do the same.
A stressful time is probably not the best time to try and start to exercise - although it is certainly better than not doing so.
The point is - if at all possible - cultivate your habit of regular exercise long before you may find yourself relying on it.
One thing that prompted me to write about this, was being told about the SOS (Starting Over Show), as a possible place to promote our fitness bootcamps.
This is going on in Brighton in October, and specifically aimed at people 'starting over' after divorce i believe.
I'm not sure if Sussex Bootcamps will be there, but it got me thinking about what we might be able to do for people.
All the Best,
Steve Cork
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
I count myself lucky to have experienced far more ups and relatively few downs.
However on those occasional down times, i have felt so grateful that i already enjoy the habit of fitness.
Any frustrations or pent up emotions are both physically and mentally released during exercise.
It is a natural part of our coping mechanism.
In difficult times, physical activity becomes more vital - not less.
With this regular 'renewal', we are then more effective thorough out the rest of the day, and should experience better sleep and energy levels too.
I cannot imagine going through a time of stress without a level of regular activity to look after myself. You can feel like an entirely new person for a relatively small investment in time and effort.
Of course, daily life also consists of smaller stressors, that can also add up without regular exercise.
I've felt it myself, and i've seen it in personal training clients. Some people get into a rough patch and they drop their sessions all together. Others realise they are vital.
People on Bootcamps and doing fitness classes can also enjoy a level of social support
The successful (and i'd bet happier) people are those who one way or another maintain the priority for some level of physical activity in their lives.
I'd recommend you do the same.
A stressful time is probably not the best time to try and start to exercise - although it is certainly better than not doing so.
The point is - if at all possible - cultivate your habit of regular exercise long before you may find yourself relying on it.
One thing that prompted me to write about this, was being told about the SOS (Starting Over Show), as a possible place to promote our fitness bootcamps.
This is going on in Brighton in October, and specifically aimed at people 'starting over' after divorce i believe.
I'm not sure if Sussex Bootcamps will be there, but it got me thinking about what we might be able to do for people.
All the Best,
Steve Cork
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
Sunday, June 15, 2008
Are You Putting Your Fitness to Good Use?
The London to Brighton bike ride is passing not far from my house in Haywards Heath this morning.
Weird thing is that i had to go to down to the Dolphin Centre to teach a Spinning class.
Even after teaching this fitness class for over 8 years, it still seems a bit strange to me - and it's always funny describing it to people who don't use a gym or go to classes.
From purely a fitness point of view - i get it - as part of an over all approach to training.
As training in bad weather or on cold dark nights - i get it.
As training for a cyclist - i get it.
As rehabilitation or a way to get some aerobic work done i get it too.
But, on a beautiful sunny summer Sunday morning - i don't get it!!
There is a great social side to classes and group training, so there is the fact that it's nice to see the same people.
This is a key part of our Bootcamps, Small Group Personal Training, and new Saturday Fitness sessions. We had a brilliant turn out yesterday, with 21 people having fun and working hard.
At the same time, these people were really interacting at the same time as they were exercising, as a lot of the stations needed partners. They were also doing movements that are more physically exciting and engaging and useful to everyday life (as far as i'm concerned).
Anyway, back to the question of putting your fitness to good use.
It's Green Transport Week this week. I'm determined to get my bike into shape so i can just jump on it when i need to . Right now this means getting a new pump so that inflating them is not such a struggle. And also getting some hybrid pedals so that i'm not limited to wearing my clipless pedals if i just need to pop out for 5 mins.
What could you do as part of Green Transport Week? Using your bike more at this time of year is such an obvious one, but walking, jogging, or skating are others. I love the feeling of freedom you get on a bike and the chance to see some of the beautiful sights in Sussex, with the sun and fresh air.
Enjoy some active, outdoor, Summer fitness!
Steve Cork
Weird thing is that i had to go to down to the Dolphin Centre to teach a Spinning class.
Even after teaching this fitness class for over 8 years, it still seems a bit strange to me - and it's always funny describing it to people who don't use a gym or go to classes.
From purely a fitness point of view - i get it - as part of an over all approach to training.
As training in bad weather or on cold dark nights - i get it.
As training for a cyclist - i get it.
As rehabilitation or a way to get some aerobic work done i get it too.
But, on a beautiful sunny summer Sunday morning - i don't get it!!
There is a great social side to classes and group training, so there is the fact that it's nice to see the same people.
This is a key part of our Bootcamps, Small Group Personal Training, and new Saturday Fitness sessions. We had a brilliant turn out yesterday, with 21 people having fun and working hard.
At the same time, these people were really interacting at the same time as they were exercising, as a lot of the stations needed partners. They were also doing movements that are more physically exciting and engaging and useful to everyday life (as far as i'm concerned).
Anyway, back to the question of putting your fitness to good use.
It's Green Transport Week this week. I'm determined to get my bike into shape so i can just jump on it when i need to . Right now this means getting a new pump so that inflating them is not such a struggle. And also getting some hybrid pedals so that i'm not limited to wearing my clipless pedals if i just need to pop out for 5 mins.
What could you do as part of Green Transport Week? Using your bike more at this time of year is such an obvious one, but walking, jogging, or skating are others. I love the feeling of freedom you get on a bike and the chance to see some of the beautiful sights in Sussex, with the sun and fresh air.
Enjoy some active, outdoor, Summer fitness!
Steve Cork
Thursday, June 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/
Wednesday, May 28, 2008
What Are Your Magic Numbers??
Are you using certain targets to improve your performance or give yourself a goal to aim for?
Do you have certain numbers in mind for specific exercises that would mean a lot if you achieved it?
I think it's pretty natural to want to quantify something - you run or cycle a certain distance and you always know your ideal time for example, - or have some nice round number that you would like to achieve.
Or you learn to do press ups and then start to wonder how many you could achieve (a good one for those of you in my circuit training classes).
I like to set myself goals - short term and long term, so i've always been quite motivated by this kind of thing. At 19 pull ups (at last attempt) i'm still one short of that magic 20 that will be great when i achieve it.
More recently i hit a mile stone that felt really good!
Since i've addressed strength training more seriously over the last 3 - 4 years, one lift i've always liked feeling the progress on is the deadlift.
After learning correct form, it's great to get that first 100kg. It takes a little adjustment in grip strength, but pretty soon the kilo's add up. 120kg was nice, then 130. Around this point i started to get an idea what it would be like to get to double my bodyweight - which would have been around 150kg.
Working consistently with good technique helps avoid injury and keep progress steady, so eventually my target came and went.
I could go on and on in various amounts of detail, but let's bring this up to date! The other week i was very excited to lift 182kg! Why did this excite me so much? Well it is just over 400lbs - and that to me was a magic number.
Next stop - two and a half times bodyweight!!
So what are your magic numbers? What would feel great to achieve with a few weeks, months, or years work?
Pick some good ones and go for it! It's better than winning the lottery - sort of!
Steve
P.S. 4 weeks is a magic number for our bootcamp participants. Want to find out how much you can achieve? Next bootcamps start 2nd June at Beechurst in Haywards Heath, and Whitemans Green in Cuckfield.
http://www.sussexbootcamps.co.uk/
Do you have certain numbers in mind for specific exercises that would mean a lot if you achieved it?
I think it's pretty natural to want to quantify something - you run or cycle a certain distance and you always know your ideal time for example, - or have some nice round number that you would like to achieve.
Or you learn to do press ups and then start to wonder how many you could achieve (a good one for those of you in my circuit training classes).
I like to set myself goals - short term and long term, so i've always been quite motivated by this kind of thing. At 19 pull ups (at last attempt) i'm still one short of that magic 20 that will be great when i achieve it.
More recently i hit a mile stone that felt really good!
Since i've addressed strength training more seriously over the last 3 - 4 years, one lift i've always liked feeling the progress on is the deadlift.
After learning correct form, it's great to get that first 100kg. It takes a little adjustment in grip strength, but pretty soon the kilo's add up. 120kg was nice, then 130. Around this point i started to get an idea what it would be like to get to double my bodyweight - which would have been around 150kg.
Working consistently with good technique helps avoid injury and keep progress steady, so eventually my target came and went.
I could go on and on in various amounts of detail, but let's bring this up to date! The other week i was very excited to lift 182kg! Why did this excite me so much? Well it is just over 400lbs - and that to me was a magic number.
Next stop - two and a half times bodyweight!!
So what are your magic numbers? What would feel great to achieve with a few weeks, months, or years work?
Pick some good ones and go for it! It's better than winning the lottery - sort of!
Steve
P.S. 4 weeks is a magic number for our bootcamp participants. Want to find out how much you can achieve? Next bootcamps start 2nd June at Beechurst in Haywards Heath, and Whitemans Green in Cuckfield.
http://www.sussexbootcamps.co.uk/
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