Here we go again!
Another 4 weeks of fast fitness results about to begin.
This is your last chance to get on board. In fact it's too late for our 9.30 Bootcamp at Beechurst in Haywards Heath. This one is full up.
We still have some spaces available for the evening camps, at 6 and 7.15 pm at Whitemans Green in Cuckfield.
Hassocks and Horsham have had to be postponed until next time unfortunately.
For the best mix of personal training, circuit training, boxercise, and team games get yourself on a Sussex Bootcamp.
It's all backed up with just the right amount of information and motivation through e mails and in person.
Here's what a recent participant had to say:
"I started Bootcamp for personal mental and physical motivation.
After the recent death of my mother who was suffering from terminal cancer for over a year I was finding it difficult to contrite and motivate myself in all areas of my life. Having a demanding full time job and lively young family to nurture I needed some ‘me ‘time, out in the open with people who didn’t know me, where I couldn’t or didn’t have to talk about my work. A time to reflect and grieve in the best way I knew possible by shifting my focus, challenging my body and mind through a different type of exercise than that I was used to.
I have become stronger both physically and mentally. I have connected and met some lovely people. I have noticed that no matter how difficult the outside challenges may appear the welcoming and supportive approach from Ben & Steve at Sussex Boot Camp was awesome.
Pick up the phone or send that email. Something somewhere has lead you to the Sussex Bootcamp so follow your inner instincts. No matter how small or big your challenge maybe, Ben & Steve and the structure they have set up will support you.
It is not easy to commit, it is not easy to train there are always distraction and excuses. Owe it to yourself Invest in your health & just do it. NOW."
Kay Penney
More info at http://www.sussexbootcamps.co.uk/
Happy Training,
Steve Cork
Thursday, May 29, 2008
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/
Sunday, May 11, 2008
The Best Results of the Year Just When You Want Them Most..
The extra exposure to sunlight over the next few months helps to provide a more potent hormonal environment than the rest of the year.
This is a time you want to make the most of by continuing to train hard to maximise the possible gains that can then be built on over the winter.
Unfortunately many good intentions and training programmes get dropped as the warmer weather invites a change in routine.
Think long term with your training and goals and try to keep some kind of routine and momentum going. This should keep you more focused than only short term 'holiday' goals, though these are important for motivation too.
If you're less inspired by the gym or classes, then find alternatives that do work for you. Training outdoors is a great way to make the most of getting some of that exposure to a healthy amount of sunlight - just be responsible about it.
Outdoor training options? Try personal training in your own garden or local park for some great outdoor options. Bootcamps and our outdoor Saturday fitness sessions are another great way to go. Get out on the Downs or local footpaths etc.
See you in the park!
Steve
http://www.sussexbootcamps.co.uk/
This is a time you want to make the most of by continuing to train hard to maximise the possible gains that can then be built on over the winter.
Unfortunately many good intentions and training programmes get dropped as the warmer weather invites a change in routine.
Think long term with your training and goals and try to keep some kind of routine and momentum going. This should keep you more focused than only short term 'holiday' goals, though these are important for motivation too.
If you're less inspired by the gym or classes, then find alternatives that do work for you. Training outdoors is a great way to make the most of getting some of that exposure to a healthy amount of sunlight - just be responsible about it.
Outdoor training options? Try personal training in your own garden or local park for some great outdoor options. Bootcamps and our outdoor Saturday fitness sessions are another great way to go. Get out on the Downs or local footpaths etc.
See you in the park!
Steve
http://www.sussexbootcamps.co.uk/
Sunday, May 4, 2008
I Bring Zombies Back From The Dead!!!!
.....Or maybe just bodies back to life!!
I often consider what it is that i actually do and how best to communicate that to the world around me.
Just describing the line of work i'm in does nothing to differentiate me from every other so called fitness professional out there. It also does nothing to communicate the value of how life enhancing and life changing working with a good personal trainer can be (Hey, the value of adding a sound exercise and nutrition programme is enough for me, whether you need a personal trainer to get you there or not)!
I'm all for staying positive, but sometimes the rubbish that is taught by fitness instructors and personal trainers is beyond belief. And yes, these are certified ones!
You only have to take a look around for oh a few seconds to notice the zombies! The many people who just about get by despite the inconvenience of modern life still requiring some level of physical participation.
This is all going to sound a little harsh, but there seem to be far too many people going through life with no physical awareness, experience, or enjoyment right now. The sad fact is these days some people have never known anything but this type of ultra sedentary lifestyle.
The lucky ones can still remember what it was like when they were younger and fitter and enjoying the sense of vitality and confidence that goes with that. Every so often they get a stark realisation that they are somehow far from where they used to be.
These flashbacks to being fully alive can initiate a reversal from zombie mode! I'd guess a small minority manage to turn this around all by themselves. A slightly bigger minority at some point try to turn this around but end up doing far too little or far too much and end up stopping all together - possibly repeating this cycle over and over.
Another part of this population will actually enlist the help of a good fitness professional, whether through personal training or group classes. My guess is that the correct, information, motivation, accountability and support give this group the best chance.
Finally there is possibly the majority who continue to keep their former physically thriving selves fully buried in the past as they continue the slide into sedentary existence and the crap that results from this lifestyle choice.
As i have said before - engage in living your everyday athlete! Look for those regular opportunities to physically engage, play, and bring your senses alive.
The weather is getting nicer - get out there in some of the Sussex countryside or parks with a group of friends and play some games. Take the consistent steps to be physically active throughout life and be around for yourself, your kids, and your grand kids!
Adding years to your life would be great but surely adding life to your years is the priority!
Time and money spent on enhancing your fitness and health is truly an investment - it should repay many times over, and spill over into all areas of life.
New bootcamps are being added soon.
Cuckfield and Haywards Heath are already up and running but we will be offering early morning and later in the evening sessions soon.
Look out for bootcamps in Hassocks and in Horsham soon.
More details at http://www.sussexbootcamps.co.uk/
Finally there will be a drop in, Saturday morning outdoor fitness session starting soon.
Yours in fitness and health,
Steve.
I often consider what it is that i actually do and how best to communicate that to the world around me.
Just describing the line of work i'm in does nothing to differentiate me from every other so called fitness professional out there. It also does nothing to communicate the value of how life enhancing and life changing working with a good personal trainer can be (Hey, the value of adding a sound exercise and nutrition programme is enough for me, whether you need a personal trainer to get you there or not)!
I'm all for staying positive, but sometimes the rubbish that is taught by fitness instructors and personal trainers is beyond belief. And yes, these are certified ones!
You only have to take a look around for oh a few seconds to notice the zombies! The many people who just about get by despite the inconvenience of modern life still requiring some level of physical participation.
This is all going to sound a little harsh, but there seem to be far too many people going through life with no physical awareness, experience, or enjoyment right now. The sad fact is these days some people have never known anything but this type of ultra sedentary lifestyle.
The lucky ones can still remember what it was like when they were younger and fitter and enjoying the sense of vitality and confidence that goes with that. Every so often they get a stark realisation that they are somehow far from where they used to be.
These flashbacks to being fully alive can initiate a reversal from zombie mode! I'd guess a small minority manage to turn this around all by themselves. A slightly bigger minority at some point try to turn this around but end up doing far too little or far too much and end up stopping all together - possibly repeating this cycle over and over.
Another part of this population will actually enlist the help of a good fitness professional, whether through personal training or group classes. My guess is that the correct, information, motivation, accountability and support give this group the best chance.
Finally there is possibly the majority who continue to keep their former physically thriving selves fully buried in the past as they continue the slide into sedentary existence and the crap that results from this lifestyle choice.
As i have said before - engage in living your everyday athlete! Look for those regular opportunities to physically engage, play, and bring your senses alive.
The weather is getting nicer - get out there in some of the Sussex countryside or parks with a group of friends and play some games. Take the consistent steps to be physically active throughout life and be around for yourself, your kids, and your grand kids!
Adding years to your life would be great but surely adding life to your years is the priority!
Time and money spent on enhancing your fitness and health is truly an investment - it should repay many times over, and spill over into all areas of life.
New bootcamps are being added soon.
Cuckfield and Haywards Heath are already up and running but we will be offering early morning and later in the evening sessions soon.
Look out for bootcamps in Hassocks and in Horsham soon.
More details at http://www.sussexbootcamps.co.uk/
Finally there will be a drop in, Saturday morning outdoor fitness session starting soon.
Yours in fitness and health,
Steve.
Friday, April 25, 2008
The Joys of a Failed Internet Connection!!
Hi,
In the unlikely event that you have found your way to this page and happen to be someone subscribed to my newsletter - this is for you!!
Also if you have sent me an e mail and received no reply, this is for you too!
I'm really sorry for my lack of communication. This has purely been down to a terrible 4-5 weeks of service from my broadband supplier - tiscali. This has dragged on and on seemingly without any urgency to get it fixed. I hope to have this resolved asap.
Everything seems to be firing on all cylinders otherwise. Classes are still popular and packed. I'm busier than ever with personal training (http://www.everydayathletes.co.uk/), and the 3rd round of bootcamps has just started well (http://www.sussexbootcamps.co.uk/).
If you have dropped out of the loop for any reason, had your fitness habit interrupted, or just want to get started - let me know how i can best help you
I am truly here to help, and if you are serious and committed, i believe i offer some of the best health and fitness resources available.
Choose from group classes, personal training, and bootcamps to get you where you need to be. I'm located in and around Haywards Heath and Burgess Hill.
Whatever you do, choose something and take action, action and more action!
Even after over 10 years of being a fitness professional, i still like to learn more every day and keep up to date. I recently enjoyed attending the Fit Pro conference in Loughbrough, where i somehow ended up joining in with a ketllebell demonstration - fame at last! Much of the rest of the time was spent learning from the best people in the industry from around the world.
I also completed my Advanced Kettlebell Instructor training in March.
I just mention these to say that i'm committed to getting the best results for my clients in the safest and most effective ways possible.
More soon......
Steve
In the unlikely event that you have found your way to this page and happen to be someone subscribed to my newsletter - this is for you!!
Also if you have sent me an e mail and received no reply, this is for you too!
I'm really sorry for my lack of communication. This has purely been down to a terrible 4-5 weeks of service from my broadband supplier - tiscali. This has dragged on and on seemingly without any urgency to get it fixed. I hope to have this resolved asap.
Everything seems to be firing on all cylinders otherwise. Classes are still popular and packed. I'm busier than ever with personal training (http://www.everydayathletes.co.uk/), and the 3rd round of bootcamps has just started well (http://www.sussexbootcamps.co.uk/).
If you have dropped out of the loop for any reason, had your fitness habit interrupted, or just want to get started - let me know how i can best help you
I am truly here to help, and if you are serious and committed, i believe i offer some of the best health and fitness resources available.
Choose from group classes, personal training, and bootcamps to get you where you need to be. I'm located in and around Haywards Heath and Burgess Hill.
Whatever you do, choose something and take action, action and more action!
Even after over 10 years of being a fitness professional, i still like to learn more every day and keep up to date. I recently enjoyed attending the Fit Pro conference in Loughbrough, where i somehow ended up joining in with a ketllebell demonstration - fame at last! Much of the rest of the time was spent learning from the best people in the industry from around the world.
I also completed my Advanced Kettlebell Instructor training in March.
I just mention these to say that i'm committed to getting the best results for my clients in the safest and most effective ways possible.
More soon......
Steve
Sunday, February 10, 2008
Why You Need a Plan....
Hi,
Hope you are well and still firing on all cylinders as we begin February.
You would not be one of those people who gets all enthusiastic at New Year only to fade away into old habits a short time later would you.
Life's too short for that - this is one ride you want to get on and stay on, remember your consistent action is everything.
You need a plan because you are going to get far more done with one. Without one you may not notice how long you go without getting anything done.
With a plan you have focus, direction and purpose. Without one you can end up just messing around or doing the same thing over and over.
I've experienced this a couple of times recently. Firstly after finishing my training year, i had more of a rest week.
However i didn't really decide on what was going to happen after the rest week and before i knew it another week had gone by without that much action being taken.
The other thing i like to plan out is everything i need or want to get done over the coming week. This has become a bit of a habit and has helped to keep me focussed.
A couple of weeks ago, for some reason i neglected to write this list out - and guess what, i just drifted through the week not being very productive.
While these are hardly earth shattering consequences, it all counts, all builds momentum in the right direction, all reinforces what you need to do.
So whether specific to your fitness or the rest of your life, i'd really recommend writing out that weekly 'to do' list / plan, and then do the same thing for each day, prioritising your tasks.
A fantastic way to take this as far as you want to is to use Dax Moy's 'Magic 100'. Possibly the ultimate success plan or list, i think doing this will repay the investment many, many times over in many different ways.
The next 100 days are going to pass anyway - are you ready to make the most of yours?
Go here and order
http://magic100sc.1ptsuccess.hop.clickbank.net/
As a wise man once said "I love it when a plan comes together". - Sorry couldn't resist!
Steve
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
Hope you are well and still firing on all cylinders as we begin February.
You would not be one of those people who gets all enthusiastic at New Year only to fade away into old habits a short time later would you.
Life's too short for that - this is one ride you want to get on and stay on, remember your consistent action is everything.
You need a plan because you are going to get far more done with one. Without one you may not notice how long you go without getting anything done.
With a plan you have focus, direction and purpose. Without one you can end up just messing around or doing the same thing over and over.
I've experienced this a couple of times recently. Firstly after finishing my training year, i had more of a rest week.
However i didn't really decide on what was going to happen after the rest week and before i knew it another week had gone by without that much action being taken.
The other thing i like to plan out is everything i need or want to get done over the coming week. This has become a bit of a habit and has helped to keep me focussed.
A couple of weeks ago, for some reason i neglected to write this list out - and guess what, i just drifted through the week not being very productive.
While these are hardly earth shattering consequences, it all counts, all builds momentum in the right direction, all reinforces what you need to do.
So whether specific to your fitness or the rest of your life, i'd really recommend writing out that weekly 'to do' list / plan, and then do the same thing for each day, prioritising your tasks.
A fantastic way to take this as far as you want to is to use Dax Moy's 'Magic 100'. Possibly the ultimate success plan or list, i think doing this will repay the investment many, many times over in many different ways.
The next 100 days are going to pass anyway - are you ready to make the most of yours?
Go here and order
http://magic100sc.1ptsuccess.hop.clickbank.net/
As a wise man once said "I love it when a plan comes together". - Sorry couldn't resist!
Steve
www.everydayathletes.co.uk
www.sussexbootcamps.co.uk
Thursday, January 3, 2008
Success and Failure...
Hi and Happy New Year!
Hope you have been having a good time, and if you jumped off your fitness routine it's time to get back on it again and re-commit once more.
I Failed!!
If you were paying attention you will know i recently decided the last few weeks of the year would be enough to improve my pull up numbers. This was to use the example of regular practise of a movement to get better at it.
Well i pretty much stuck with the plan and the truth is it did improve my pull ups, at least from the beginning of the 3 week period to the end. On the testing day the first 13 or so never felt so easy. However stopping at 19, i didn't get my new PR of 20.
What to learn from this?
Although extremely mad about not getting the result i wanted in that moment, i soon started to look at the possible reasons for the result i got.
Despite the fact that a training approach works and has worked for me in the past, does not mean it will work every time. It is important to know how to effectively manipulate efforts to get the results without overtraining.
I was using this as an experiment and so artificially constraining my efforts to one type over this few weeks. It seems what was needed was a more complex training stimulus, and i did keep wanting to vary my efforts. I stuck with the plan.
There are a couple of ways to look at this. One is that to succeed you must experience failure many times, and even come to enjoy it as stepping stones on the way to success. Have you heard the saying "you learn far more from your failures than your successes"?
The other is that every result is merely feedback and not failure. It is a chance to learn, and based on that, change course for next time. I like this as it gives goals a bit more fluidity and continuity. This is something i first picked up from Neuro Linguistic Programming (NLP).
'Failing' to reach a target means you know more about what to do next time, not that it is time to give up!
Either way, to earn your feedback, or your 'failure', action is the essential ingredient.
While i have failed to hit targets many times, i have also hit a few bulls eyes also. In fact i got a couple of big ones in before the end of the year which made up for missing the pull ups!
I always say this...but...
You have more than likely heard me recommend a training diary on a number of occasions. Here we go again! There is no better way of making your feedback high quality than being able to see clearly what got you the result.
So i urge you to give it a go, buy a specific notebook and commit to tracking your training until it becomes a habit. I find it does make a difference.
One job of a personal trainer is to hold clients accountable to their goals, and this is a great way getting a level of accountability to yourself. Write your goals for the year at the beginning, and review often.
Pretty soon it is staring back at you in black and white if you have been missing sessions, or hitting them all hard. If you are training right, those great sessions or new PR's are also there to inspire and motivate and enjoy.
Have a great 2008!
Steve.
http://www.everydayathletes.co.uk/
http://sussexpersonaltrainer.blogspot.com/
Hope you have been having a good time, and if you jumped off your fitness routine it's time to get back on it again and re-commit once more.
I Failed!!
If you were paying attention you will know i recently decided the last few weeks of the year would be enough to improve my pull up numbers. This was to use the example of regular practise of a movement to get better at it.
Well i pretty much stuck with the plan and the truth is it did improve my pull ups, at least from the beginning of the 3 week period to the end. On the testing day the first 13 or so never felt so easy. However stopping at 19, i didn't get my new PR of 20.
What to learn from this?
Although extremely mad about not getting the result i wanted in that moment, i soon started to look at the possible reasons for the result i got.
Despite the fact that a training approach works and has worked for me in the past, does not mean it will work every time. It is important to know how to effectively manipulate efforts to get the results without overtraining.
I was using this as an experiment and so artificially constraining my efforts to one type over this few weeks. It seems what was needed was a more complex training stimulus, and i did keep wanting to vary my efforts. I stuck with the plan.
There are a couple of ways to look at this. One is that to succeed you must experience failure many times, and even come to enjoy it as stepping stones on the way to success. Have you heard the saying "you learn far more from your failures than your successes"?
The other is that every result is merely feedback and not failure. It is a chance to learn, and based on that, change course for next time. I like this as it gives goals a bit more fluidity and continuity. This is something i first picked up from Neuro Linguistic Programming (NLP).
'Failing' to reach a target means you know more about what to do next time, not that it is time to give up!
Either way, to earn your feedback, or your 'failure', action is the essential ingredient.
While i have failed to hit targets many times, i have also hit a few bulls eyes also. In fact i got a couple of big ones in before the end of the year which made up for missing the pull ups!
I always say this...but...
You have more than likely heard me recommend a training diary on a number of occasions. Here we go again! There is no better way of making your feedback high quality than being able to see clearly what got you the result.
So i urge you to give it a go, buy a specific notebook and commit to tracking your training until it becomes a habit. I find it does make a difference.
One job of a personal trainer is to hold clients accountable to their goals, and this is a great way getting a level of accountability to yourself. Write your goals for the year at the beginning, and review often.
Pretty soon it is staring back at you in black and white if you have been missing sessions, or hitting them all hard. If you are training right, those great sessions or new PR's are also there to inspire and motivate and enjoy.
Have a great 2008!
Steve.
http://www.everydayathletes.co.uk/
http://sussexpersonaltrainer.blogspot.com/
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