It's New Years Resolution Time!

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

How Many Burpees.....?

.....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

What Did You Have For Lunch Today?

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

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

New Incentives To Exercise In Sussex!

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

Podcast Interview With Pete Cohen And Myself!!

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

Inspiration! Who Are You Surrounding Yourself With?

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!

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....

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

Big Event - Big Goals - Big Progress

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

Embrace The Challenge!

**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??

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.

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

Feels Good To Lift Something Heavy Again!!

A while back i changed my training around which left me missing out on what had been some regular lifts for me.

Then i got a bit of the lurgee that is going around at the moment, and had a bit of a shoulder issue - all of which left me without some solid weight training for a few weeks too many!

Sorted this out a few days ago. I got back to some deadlifts which i enjoyed - and worked up to 156kg for 3 reps.

Next day i got some front squats - 3 sets of 8 reps at 66kg (some work to do here!), and mixed in some heavy single arm resistance band rows and presses.

Last night i got to throw some bombs in boxercise!

All of which feels gooood!!

Hope you have got some things that challenge you and most importantly get you feeling good for that challenge.

Cheers,

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

Nutrition Talk For Bootcamp Clients in Haywards Heath

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!

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!

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!

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!

(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!

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