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
Thursday, June 12, 2008
Tuesday, June 10, 2008
Sussex Personal Trainer Finds New Use for Track!
As you build your fitness level, my hope would be that you start to seek out new challenges for yourself.
Your environment starts to look different as you begin to realise your physical potential.
This might be taking up a new sport or activity - or one that you have not done for years.
This might be as simple as running up a flight of stairs or getting all the way to the top of a hill you once would have had to stop on.
You might find new ways to fit your favourite exercises into your day, or sign up for a charity challenge for a cause that really means something to you.
This is exactly the sort of thing i am trying to sum up with the term 'Everyday Athlete'.
After our new Saturday fitness session, i decided to take on a little challenge of my own. The running track at Whitemans Green is now marked out, and i've wondered for a while how i'd get on doing a bearcrawl for a lap!
The heat must have got to me, as i decided to give it a shot - a little nervous, a little excited!
A couple of times i wanted to stop for a breather but managed to push on. The result - 400m in 5 mins and 38 secs of bearcrawl bliss!!
What's your challenge? Are you going to take your shot at what you want?
Here is an amazing story of a boy who did. Watch and be inspired!
http://www.youtube.com/watch?v=Tui8EOdv_VU&feature=related
Steve.
Your environment starts to look different as you begin to realise your physical potential.
This might be taking up a new sport or activity - or one that you have not done for years.
This might be as simple as running up a flight of stairs or getting all the way to the top of a hill you once would have had to stop on.
You might find new ways to fit your favourite exercises into your day, or sign up for a charity challenge for a cause that really means something to you.
This is exactly the sort of thing i am trying to sum up with the term 'Everyday Athlete'.
After our new Saturday fitness session, i decided to take on a little challenge of my own. The running track at Whitemans Green is now marked out, and i've wondered for a while how i'd get on doing a bearcrawl for a lap!
The heat must have got to me, as i decided to give it a shot - a little nervous, a little excited!
A couple of times i wanted to stop for a breather but managed to push on. The result - 400m in 5 mins and 38 secs of bearcrawl bliss!!
What's your challenge? Are you going to take your shot at what you want?
Here is an amazing story of a boy who did. Watch and be inspired!
http://www.youtube.com/watch?v=Tui8EOdv_VU&feature=related
Steve.
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/
Monday, June 2, 2008
Another Magic Number - 100!
I talked recently about magic numbers when it comes to goals and significant training benchmarks.
Today i'd like to mention change the context slightly, but in a way no less important to your health, fitness, and entire life.
This is something i mentioned back towards the beginning of the year i believe. It's a goal achievement programme called 'The Magic 100'!
Just imagine what you could achieve in the next 100 days if you really focussed on it and used a system that helped you achieve far more than you thought possible.
Imagine 100 goals covering all areas of your life, not all massive things necessarily, but 100 goals that would make a huge difference to your life. And yes some of these will be fitness related.
Those 100 days are yet again going to pass with or without you deciding to take action. Those 100 goals could just stay as dreams or wishes - or you could take action to make them real.
The rest is up to you. I highly recommend this system created by one of the UK's top personal trainers - Dax Moy. The programme itself is supported by audio's and some great e mails to keep you on track.
I've recently started my second magic 100 - that's right, you can effectively just keep using this system for life to achieve some amazing results.
If you are ready to demand more from your life then you have nothing to lose. The investment is really very small compared to what you will get back from it.
For more information go here: http://magic100sc.1ptsuccess.hop.clickbank.net/
What ever you decide to do, stay goal focussed and take daily action towards achieving those goals. Keep them in mind and practise visualising your success.
Wishing you a wonderful life!
Steve Cork
Today i'd like to mention change the context slightly, but in a way no less important to your health, fitness, and entire life.
This is something i mentioned back towards the beginning of the year i believe. It's a goal achievement programme called 'The Magic 100'!
Just imagine what you could achieve in the next 100 days if you really focussed on it and used a system that helped you achieve far more than you thought possible.
Imagine 100 goals covering all areas of your life, not all massive things necessarily, but 100 goals that would make a huge difference to your life. And yes some of these will be fitness related.
Those 100 days are yet again going to pass with or without you deciding to take action. Those 100 goals could just stay as dreams or wishes - or you could take action to make them real.
The rest is up to you. I highly recommend this system created by one of the UK's top personal trainers - Dax Moy. The programme itself is supported by audio's and some great e mails to keep you on track.
I've recently started my second magic 100 - that's right, you can effectively just keep using this system for life to achieve some amazing results.
If you are ready to demand more from your life then you have nothing to lose. The investment is really very small compared to what you will get back from it.
For more information go here: http://magic100sc.1ptsuccess.hop.clickbank.net/
What ever you decide to do, stay goal focussed and take daily action towards achieving those goals. Keep them in mind and practise visualising your success.
Wishing you a wonderful life!
Steve Cork
Sunday, June 1, 2008
Is Your Exercise Helping or Hurting?
I've returned to Haywards Heath from the Muscle Activation Technique course with my head full to bursting point yet again!
Pretty much all of the 25 or so fitness professionals on the course agreed it was one of the best courses they have done. There was quite a varied bunch, from personal trainers and pilates teachers, to physiotherapists.
So many courses these days are about the personality and the agenda they have to promote. We were lucky to have a fantastic instructor and it's refreshing when there is no ego involved, and it's all about improving understanding with the science that back's up the MAT approach.
What does this mean for me and my personal training clients? Well MAT is all about having a system of checks so that exercises and their effects on the body can be continually assessed. Doing this course again reinforced just how vital this is for truly effective and healthful training to take place.
Without such a system in place - and a way to effectively correct any imbalances found - personal trainers are at best guessing if what they are doing is leading someone in the right direction.
I see far too many people that seem to suffer through their exercise during my week. They are doing things just because they have got into some habits, and these habits don't seem to be producing good results. Many people train through issues rather than getting them addressed effectively.
Don't stand for this anymore! Find a way to get your body properly strong and able to handle what you require of it. Find a way to allow your muscles to do the jobs they are meant to be able to do.
Muscle Activation Techniques are one such way that i would highly recommend after over 10 years as a fitness instructor and personal trainer.
In just the last 3 days i have seen it achieve some amazing results with the other people on the course.
Just how much better could your body be feeling and performing?
Keep an open but questioning mind in your own approach to your training and your health. Every so often you will likely come across information that completely turns what you thought you knew on its head!
If this comes from a reliable source, that is then backed up by evidence and experience, then watch out, you may have just found a tool to radically enhance what you do!
Steve Cork
Pretty much all of the 25 or so fitness professionals on the course agreed it was one of the best courses they have done. There was quite a varied bunch, from personal trainers and pilates teachers, to physiotherapists.
So many courses these days are about the personality and the agenda they have to promote. We were lucky to have a fantastic instructor and it's refreshing when there is no ego involved, and it's all about improving understanding with the science that back's up the MAT approach.
What does this mean for me and my personal training clients? Well MAT is all about having a system of checks so that exercises and their effects on the body can be continually assessed. Doing this course again reinforced just how vital this is for truly effective and healthful training to take place.
Without such a system in place - and a way to effectively correct any imbalances found - personal trainers are at best guessing if what they are doing is leading someone in the right direction.
I see far too many people that seem to suffer through their exercise during my week. They are doing things just because they have got into some habits, and these habits don't seem to be producing good results. Many people train through issues rather than getting them addressed effectively.
Don't stand for this anymore! Find a way to get your body properly strong and able to handle what you require of it. Find a way to allow your muscles to do the jobs they are meant to be able to do.
Muscle Activation Techniques are one such way that i would highly recommend after over 10 years as a fitness instructor and personal trainer.
In just the last 3 days i have seen it achieve some amazing results with the other people on the course.
Just how much better could your body be feeling and performing?
Keep an open but questioning mind in your own approach to your training and your health. Every so often you will likely come across information that completely turns what you thought you knew on its head!
If this comes from a reliable source, that is then backed up by evidence and experience, then watch out, you may have just found a tool to radically enhance what you do!
Steve Cork
Friday, May 30, 2008
Personal Training - Stretching or Strengthening?
I'm off to do a course today - actually re-do a course i took last year. Along with fellow personal trainer and bootcamp trainer, Ben Davis, we are going to be learning - or re-learning in my case MAT.
MAT stands for 'Muscle Activation Techniques' and is particularly useful in a one on one personal training situation. I know it is great for helping my clients and therefore want to get better at using it.
One of the key concepts of MAT is how muscular tension is viewed and worked with. For a long time the approach to a tight muscle is to stretch, stretch, and stretch some more.
However MAT has shown that this is often not an appropriate solution.
Instead, tension is seen as potentially protective of something else that is weak. This is assessed and tested, and if appropriate corrected by allowing the weaker muscle to become activated or strengthened again.
The affect of bringing the weakened muscle back into play can be such that the previously tense muscle can now return to a normal level of activity.
The amazing part is that someone can have this done and be stronger. They can then go back to their normal approach of stretching - and find that they are weak again! That's right for some people stretching (and also possibly regular exercise) will make you worse!
Not to say never to stretch or work on your flexibility, just that it's good to know when and how to best do this and have a way to test. MAT provides this, and if you think you have any imbalances or recurring problems, especially if you feel it is made worse by certain exercises, then you should seek out a MAT trained Personal Trainer.
Have a good weekend,
Steve.
MAT stands for 'Muscle Activation Techniques' and is particularly useful in a one on one personal training situation. I know it is great for helping my clients and therefore want to get better at using it.
One of the key concepts of MAT is how muscular tension is viewed and worked with. For a long time the approach to a tight muscle is to stretch, stretch, and stretch some more.
However MAT has shown that this is often not an appropriate solution.
Instead, tension is seen as potentially protective of something else that is weak. This is assessed and tested, and if appropriate corrected by allowing the weaker muscle to become activated or strengthened again.
The affect of bringing the weakened muscle back into play can be such that the previously tense muscle can now return to a normal level of activity.
The amazing part is that someone can have this done and be stronger. They can then go back to their normal approach of stretching - and find that they are weak again! That's right for some people stretching (and also possibly regular exercise) will make you worse!
Not to say never to stretch or work on your flexibility, just that it's good to know when and how to best do this and have a way to test. MAT provides this, and if you think you have any imbalances or recurring problems, especially if you feel it is made worse by certain exercises, then you should seek out a MAT trained Personal Trainer.
Have a good weekend,
Steve.
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