Sad news that the independent Haywards Heath health club Sawyers, is coming to a sudden close soon.
It's sad because i'm all for independent clubs who are a bit different with perhaps more character or personality than you might find elsewhere. I'm sure the size of the club also had something to do with this - being fairly small.
But it definitely had a different feel to it than the Leisure centres etc.
It's been a victim of its landlords wishing to develop the site, rather than simply the recession.
I was relatively late to being involved with the club in Haywards Heath (having taught some classes a few years ago when they also had a club in Crawley). I've been teaching a few classes there (spinning, circuits) since Jan 08 and enjoyed them a lot.
Best Wishes to the owners, staff and members of Sawyers.
I hope to see some of of you at classes or Bootcamp. It would be a pleasure to stay involved in your fitness and health.
Steve
P.S. Our Saturday Fitness circuit is about to return to Cuckfield and new to Horsham. More details soon.
Wednesday, May 13, 2009
Monday, May 4, 2009
Have You Earned A Rest Week Recently?
A rest week - or at least a back off (lighter) week from your usual routine?
This is something i've written about and recommended to people before. I've suggested an easier week for every 6 or so weeks and a week off every 12 or so weeks.
Just make sure you earn it! You should be making some good progress in the weeks that lead up to these more restful times, and feel better for taking some time out. If you feel like the rest was like a backwards step then you either didn't need it - or the session you came back to was just an off day for you, or something else (sleep, colds, stress) influenced it.
I'm in a rest week right now. I think i timed it perfectly. I made some really good progress into my 9th week of training and now my body feels like it wants a little time out to fully recover.
At the same time i was still eager and fired up for each week and each session, and i'm mentally already looking forward to this weeks lighter activities - and next weeks full on training again!
In fact it started today with practising some different skipping and a little core focussed work!
I think this is one of the reasons everyone should have some performance goals they can measure their progress against. Otherwise you might lose that weight, fit into that clothing, tone up etc, etc - but then what?
If you have performance goals then there is always something to enjoy striving for.
If you are training without a sense of improvement and planned rest, chances are you are doing the same thing week in week out - which is far better than doing nothing. But, does it inspire you to really engage with your training and get the most out of it?
Because guess what? If you're not fully engaged and not getting the most out of your training there are a couple of likely results. Firstly you might just drift on and on and on etc. Secondly, you might just drift away, thinking it didn't work or you didn't enjoy it or you got bored.
The first option isn't great but the second one is a sad waste! In the sense that everyone should be able to engage with and enjoy the physical aspects of their life - in such a way that it works and is life long.
If you are in one of our Sussex Bootcamps, then you get a 4 week on 1 week off cycle imposed on you to a certain extent. Each bootcamper needs to make the right choice for the off week for them.
Do you need to keep pushing hard with a similar style of training?
Do you need to keep pushing hard but choose different activities to those on a bootcamp?
Do you need to back off and do a smaller amount of intense work with lighter activity?
Do you need to back off and just do light activity each day?
Check in with how you are feeling, consider what you have been doing over the past few weeks or months, and then act accordingly to stay fresh and progressing.
Have fun!
Steve
www.sussexbootcamps.co.uk
This is something i've written about and recommended to people before. I've suggested an easier week for every 6 or so weeks and a week off every 12 or so weeks.
Just make sure you earn it! You should be making some good progress in the weeks that lead up to these more restful times, and feel better for taking some time out. If you feel like the rest was like a backwards step then you either didn't need it - or the session you came back to was just an off day for you, or something else (sleep, colds, stress) influenced it.
I'm in a rest week right now. I think i timed it perfectly. I made some really good progress into my 9th week of training and now my body feels like it wants a little time out to fully recover.
At the same time i was still eager and fired up for each week and each session, and i'm mentally already looking forward to this weeks lighter activities - and next weeks full on training again!
In fact it started today with practising some different skipping and a little core focussed work!
I think this is one of the reasons everyone should have some performance goals they can measure their progress against. Otherwise you might lose that weight, fit into that clothing, tone up etc, etc - but then what?
If you have performance goals then there is always something to enjoy striving for.
If you are training without a sense of improvement and planned rest, chances are you are doing the same thing week in week out - which is far better than doing nothing. But, does it inspire you to really engage with your training and get the most out of it?
Because guess what? If you're not fully engaged and not getting the most out of your training there are a couple of likely results. Firstly you might just drift on and on and on etc. Secondly, you might just drift away, thinking it didn't work or you didn't enjoy it or you got bored.
The first option isn't great but the second one is a sad waste! In the sense that everyone should be able to engage with and enjoy the physical aspects of their life - in such a way that it works and is life long.
If you are in one of our Sussex Bootcamps, then you get a 4 week on 1 week off cycle imposed on you to a certain extent. Each bootcamper needs to make the right choice for the off week for them.
Do you need to keep pushing hard with a similar style of training?
Do you need to keep pushing hard but choose different activities to those on a bootcamp?
Do you need to back off and do a smaller amount of intense work with lighter activity?
Do you need to back off and just do light activity each day?
Check in with how you are feeling, consider what you have been doing over the past few weeks or months, and then act accordingly to stay fresh and progressing.
Have fun!
Steve
www.sussexbootcamps.co.uk
Tuesday, April 28, 2009
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
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
Monday, April 27, 2009
Training Update
No squash at all last week - Rubbish!
My grip issue now resolved i've been winning a fair bit!
I'm into my 9th consecutive week of 3 good weights sessions a week. After successfully completing this week i'll take a week off from structured weights sessions.
Planning to play around with a bit of bodyweight and kettlebell stuff, as well as get more squash played!
After the week break, i'll get back into it and i'm looking forward to some stronger sets of only 4 reps!
Can't wait to find out what weight my front squat and deadlift will be at after 3 weeks of 4 rep work.
Hope yours is going well!
Steve
My grip issue now resolved i've been winning a fair bit!
I'm into my 9th consecutive week of 3 good weights sessions a week. After successfully completing this week i'll take a week off from structured weights sessions.
Planning to play around with a bit of bodyweight and kettlebell stuff, as well as get more squash played!
After the week break, i'll get back into it and i'm looking forward to some stronger sets of only 4 reps!
Can't wait to find out what weight my front squat and deadlift will be at after 3 weeks of 4 rep work.
Hope yours is going well!
Steve
Thursday, April 23, 2009
Squats for better Abs!
Hopefully you have a training routine right now - if not start, commit to something do-able and build yourself a positive habit that will pay off for the rest of your life!
If you're training, hopefully you are including some kind or several kinds of squatting movements.
Squats are a great fundamental movement pattern that can go a long way to enhancing the function and composition of your body.
This is not meant to be an instructional post - you should be able to find some great technique articles and video's online.
Yes there are some basics that apply to pretty much all squats - feet a comfortable distance apart (around shoulder width), heels down, knees inline with your toes, bracing your mid section to maintain a natural curve in your back, keeping your upper body reasonably tall.
The great thing about squats is, however you do them they involve a great amount of your body. Even though i know this, it's nice to be taken by surprise pretty much every time i do a type of squat i haven't done for a while, do more reps or use more load than i've been used to.
It's often a tightness in my abs, sometimes glutes, quads or hamstrings - or some slightly evil combination of the above!
For weighted squats i always do front squats (with a barbell across the front of the shoulders). There are a few reasons for this; i often train at home with no rack or partners so a back squat is not such a practical or safe option, front squats are very useful for getting better at the explosive olympic lifts where the bar is caught in the same position as a front squat when performing a clean, and i've always liked the strong amount of core work i feel from doing them.
1 leg squats are also an interesting and challenging version that require no equipment.
Enjoy your squats, make sure you are doing them correctly and make them a core part of your training.
Steve
www.sussexbootcamps.co.uk
If you're training, hopefully you are including some kind or several kinds of squatting movements.
Squats are a great fundamental movement pattern that can go a long way to enhancing the function and composition of your body.
This is not meant to be an instructional post - you should be able to find some great technique articles and video's online.
Yes there are some basics that apply to pretty much all squats - feet a comfortable distance apart (around shoulder width), heels down, knees inline with your toes, bracing your mid section to maintain a natural curve in your back, keeping your upper body reasonably tall.
The great thing about squats is, however you do them they involve a great amount of your body. Even though i know this, it's nice to be taken by surprise pretty much every time i do a type of squat i haven't done for a while, do more reps or use more load than i've been used to.
It's often a tightness in my abs, sometimes glutes, quads or hamstrings - or some slightly evil combination of the above!
For weighted squats i always do front squats (with a barbell across the front of the shoulders). There are a few reasons for this; i often train at home with no rack or partners so a back squat is not such a practical or safe option, front squats are very useful for getting better at the explosive olympic lifts where the bar is caught in the same position as a front squat when performing a clean, and i've always liked the strong amount of core work i feel from doing them.
1 leg squats are also an interesting and challenging version that require no equipment.
Enjoy your squats, make sure you are doing them correctly and make them a core part of your training.
Steve
www.sussexbootcamps.co.uk
Wednesday, April 22, 2009
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
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
Saturday, March 28, 2009
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
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
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