Here is a killer work out i did last week!
Putting several whole body movements together like this will really test your conditioning levels and ability to keep going when you start to want to stop!
You can do exactly the same workout with a dumbbell, but the only ones i have at home have spinlock collars which can come undone if not careful!
If you have a go at something similar let me know.
Steve
http://www.sussexbootcamps.co.uk/
Friday, September 18, 2009
Monday, September 7, 2009
Changed Things Up Recently?
When did you last shift the focus of your training?
I'm not talking about jumping on the bandwagon of the newest shiny gadget or the latest celebrity 'must be seen to be doing'!
I'm not talking about radically changing from one type of exercise to another.
Simply a shift of focus, which might actually be quite subtle.
My reps and therefore loads have been changing every few weeks for much of this year. I find it a nice approach - keeps things fresh and focussed.
Now i'm going to give my format a bit of a change. There will still be a couple of specific lifting days, one heavier, and one faster. 3 more days will contain sprint intervals, circuit training, some weighted and bodyweight challenges etc.
Some of these sessions will be pretty brief but the intensity will be pretty brutal.
I'm hoping to at least maintain my strength (improving it in some areas), and drastically improve my general conditioning and endurance.
Looking forward to a challenging 4 weeks of this.
How about you?
Our bootcampers started their next 4 weeks today also. They have the benefits of their focus being changed for them. Can't wait to see their progress while enjoying my own!
Steve
http://www.sussexbootcamps.co.uk
I'm not talking about jumping on the bandwagon of the newest shiny gadget or the latest celebrity 'must be seen to be doing'!
I'm not talking about radically changing from one type of exercise to another.
Simply a shift of focus, which might actually be quite subtle.
My reps and therefore loads have been changing every few weeks for much of this year. I find it a nice approach - keeps things fresh and focussed.
Now i'm going to give my format a bit of a change. There will still be a couple of specific lifting days, one heavier, and one faster. 3 more days will contain sprint intervals, circuit training, some weighted and bodyweight challenges etc.
Some of these sessions will be pretty brief but the intensity will be pretty brutal.
I'm hoping to at least maintain my strength (improving it in some areas), and drastically improve my general conditioning and endurance.
Looking forward to a challenging 4 weeks of this.
How about you?
Our bootcampers started their next 4 weeks today also. They have the benefits of their focus being changed for them. Can't wait to see their progress while enjoying my own!
Steve
http://www.sussexbootcamps.co.uk
Thursday, August 27, 2009
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
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
Tuesday, August 18, 2009
Adding More Life And Years!!!
Why do we do this? Put ourselves through all the hard work, the effort, the sweat, the healthy eating?
Well hopefully you derive some sense of pleasure from the act of training, pushing yourself, challenging yourself, spending time more 'in your body' etc.
Possibly you just love the way you feel and look as a result of training?
My hope is that working hard at fitness touches every aspect of your life and improves it, literally allowing you to experience more life!
If you have friends that like to be active, guess what you can participate in whatever they are doing. If you have kids, hopefully they are active and being encouraged to be so. Nothing to back up that encouragemant like being active yourself! Then you get to join in with what they are doing and play a more significant role in their lives, not needing to sit out and miss out!
Same applies for grandparents. How many years do you want to be able to play an active and independent role in your family's life?
A good level of fitness and health is going to enhance all of this in a way that you can't put a price on.
What about challenging times or even emergencies. Do you think fitness is going to make a difference here?
I spent a day learning to surf while on holiday as you can just about make out in the picture above. On that same day another person in the water got into trouble and i ended up going to their rescue. Problem is we were then both in a bit of trouble!
After making the stupid decision to swim for it, getting hit by a big wave and swalling too much water, i had a moment where i almost felt and remembered everytime i had ever pushed myself, fought to keep going, pushed against a seemingly immovable weight etc.
It was like drawing strength from all my training experience in a moment of panic, and thankfully it wasn't too long after that we found ourselves close enough to shore to not be pulled out to sea any longer.
So the message here as far as i'm concerned is fitness will enhance your life, it will be there in the times where you can enjoy it, and hopefully in times where you may need it to get you through a situation!
I believe fitness and health will also contribute to the quality and quantity of your life.
Are you realising the bigger picture in your fitness and health?
Next Bootcamp starts Sepember 7 - i'd love to see you there,
Steve
Tuesday, August 4, 2009
Let's Get This Started Again...
Ever find yourself saying that about your fitness?
Most people probably do at some time or another - whether from injury or ilness, holiday or a rest week - or just simply getting out of the habit.
It's not just fitness either - it happens across the board for our various tasks and behaviours - like writing a blog for example!!
One thing i've always liked to do is frame exercise and fitness in a different way - hence the term 'everyday athlete' and my encouragement for people to see themselves as athletes.
Taking this a step further and you get to training as a ritual - something espoused by Chip Conrad and his awesome facility Body Tribe - see http://physicalsubculture.com/blog
I've recently enjoyed the DVD produced by these guys and tapping into the concept of training as a ritual is something that strongly resonates with me.
It's a practise, a way of being, a moving meditation, the act of which enhances your life!!
Far from just random movements for the sake of some possible future reward - it's here and now.
If something is a ritual that enhances your life do you think there will be much resistance, much putting off to another day?
How can you infuse what you do with more meaning? It's worth some consideration.
I've been getting things started again today. Not just this post, but after a great week away last week, my routine of training (working on the ritual part!).
I recommend time out from heavy training every 6 - 10 weeks or so, but i've realised that i totally neglected and undervalued time out from the work routine, yep a holiday!
Some stories from that to follow.
For now, time to enjoy the slightly sweeter taste of life after some good time out!
Steve
Friday, May 29, 2009
Is It Your Mind Or Your Body?....
I’m often amazed and intrigued by the interaction between mind and body (can they really be separated?) and physical activity. We have an idea of what it is we want to do or be like, but what happens after this and what will most likely lead to your success?
Establishing some kind of routine is going to be a big help in achieving success. That is, you don’t really have to plan when you are going to fit exercise in – it’s part of your daily or weekly routine so it’s very likely to be achieved. Every Monday, Wednesday, and Friday for example, you know you are going to be fitting in some specific exercise at a certain time.
If you have this mentally or physically in your diary, successfully completing such sessions becomes far more likely than starting with a blank canvas each week for when you are going to do what. Similarly just waiting until you feel like being active may not work out.
Another aspect that is going to set you up for success is your sense of commitment to the task at hand. How often do you communicate a lack of commitment to something (either to yourself or to others) with words like ‘try’, ‘do what I can’, ‘see what happens’ etc? If you imagine you are connected to a positive result by a chain, how many little things like this create weak links in that chain?
You have no doubt had times in your life when you have been extremely determined and resolved to do something no matter what. You need to vividly remember such feelings when it comes to considering your task at hand; otherwise when the going gets tough, your mind is likely to give up well before your body.
Having this incredibly strong ‘I’ll stop at nothing’ attitude doesn’t mean you then throw caution to the wind, but it does mean the little things will not get in your way.
Think about it, almost all of the same excuses are going to affect those who succeed and those who fail, but which group listens to the excuses and changes their plans? Which group counters or ignores the excuses and carries on?
How about you? If you stop for a moment to consider something you really want to achieve and further consider what you think will be necessary to achieve it. Now notice what barriers or get out clauses jump out! Is it a couple or a couple of hundred!?
Some people have so many reasons why they are likely to miss the mark on what they want to achieve that they are basically set up for failure. Is it past injuries, past results, demands of family or work, your age, the weather, the exercise, the type of food, money, equipment etc, etc.
If the last part of this article sounded a little negative then I want to assure you it’s not meant to be. Because the act of hearing an excuse, recognising it for what it is and moving forward is extremely positive. Every time you strengthen that muscle of commitment, resolve and determination it is a great thing.
Set yourself up for success with the routine, commitment, and the resolve to keep your mind on your side. We all have moments of doubt or negativity. When you start to listen to such thoughts and what you choose to do next is your choice - how exciting is that!
Come along to the new drop in Saturday Circuit class - http://www.sussexsaturdayfitness.co.uk
Next 4 week fitness bootcamp - June 22nd - http://www.sussexbootcamps.co.uk
Steve
Establishing some kind of routine is going to be a big help in achieving success. That is, you don’t really have to plan when you are going to fit exercise in – it’s part of your daily or weekly routine so it’s very likely to be achieved. Every Monday, Wednesday, and Friday for example, you know you are going to be fitting in some specific exercise at a certain time.
If you have this mentally or physically in your diary, successfully completing such sessions becomes far more likely than starting with a blank canvas each week for when you are going to do what. Similarly just waiting until you feel like being active may not work out.
Another aspect that is going to set you up for success is your sense of commitment to the task at hand. How often do you communicate a lack of commitment to something (either to yourself or to others) with words like ‘try’, ‘do what I can’, ‘see what happens’ etc? If you imagine you are connected to a positive result by a chain, how many little things like this create weak links in that chain?
You have no doubt had times in your life when you have been extremely determined and resolved to do something no matter what. You need to vividly remember such feelings when it comes to considering your task at hand; otherwise when the going gets tough, your mind is likely to give up well before your body.
Having this incredibly strong ‘I’ll stop at nothing’ attitude doesn’t mean you then throw caution to the wind, but it does mean the little things will not get in your way.
Think about it, almost all of the same excuses are going to affect those who succeed and those who fail, but which group listens to the excuses and changes their plans? Which group counters or ignores the excuses and carries on?
How about you? If you stop for a moment to consider something you really want to achieve and further consider what you think will be necessary to achieve it. Now notice what barriers or get out clauses jump out! Is it a couple or a couple of hundred!?
Some people have so many reasons why they are likely to miss the mark on what they want to achieve that they are basically set up for failure. Is it past injuries, past results, demands of family or work, your age, the weather, the exercise, the type of food, money, equipment etc, etc.
If the last part of this article sounded a little negative then I want to assure you it’s not meant to be. Because the act of hearing an excuse, recognising it for what it is and moving forward is extremely positive. Every time you strengthen that muscle of commitment, resolve and determination it is a great thing.
Set yourself up for success with the routine, commitment, and the resolve to keep your mind on your side. We all have moments of doubt or negativity. When you start to listen to such thoughts and what you choose to do next is your choice - how exciting is that!
Come along to the new drop in Saturday Circuit class - http://www.sussexsaturdayfitness.co.uk
Next 4 week fitness bootcamp - June 22nd - http://www.sussexbootcamps.co.uk
Steve
Sunday, May 17, 2009
This Week's Training And Yesterday's Workout
It's been good to drop my reps down to 4 each set this week. I say good but i mean different!
It was a bit of a shock to the system - in a good way, but i do like the focus of just grinding out those few strong reps.
I've started to consider my conditioning needs also, especially now that i'm teaching far less fitness classes that demand my participation like spinning. I'm going to be doing some sprint intervals and conditioning drills on some of the days between the strength focused workouts.
How well rounded is your programme right now? Or depending on your focus, are you working generally in the areas you need to and specifically in any other areas you need to?
Here is yesterday's workout.
Barbell Power Snatch - worked up to 54kg x 3. Not done for while but felt good
Deadlift - did 4 sets of 4 at 156kg
Glute/Hamstring Raise - 3 sets of 4
BB Push Press and - 1x4 @68kg, 3x4 at 70kg
Weighted Chin ups - 1x4 @15kg added, 3x4 @17kg added
1 Arm Press Up and - 3x4 each
1 Arm Horizontal Ring Row - 3x4 each (both of these assisted with non working side)
The new pull up/ dip tower is a bit disappointing but it adds some options (other than banging my knees!)
All the best for your training,
Steve
P.S. THE 4 week fitness bootcamp starts again tomorrow! http://www.sussexbootcamps.co.uk
It was a bit of a shock to the system - in a good way, but i do like the focus of just grinding out those few strong reps.
I've started to consider my conditioning needs also, especially now that i'm teaching far less fitness classes that demand my participation like spinning. I'm going to be doing some sprint intervals and conditioning drills on some of the days between the strength focused workouts.
How well rounded is your programme right now? Or depending on your focus, are you working generally in the areas you need to and specifically in any other areas you need to?
Here is yesterday's workout.
Barbell Power Snatch - worked up to 54kg x 3. Not done for while but felt good
Deadlift - did 4 sets of 4 at 156kg
Glute/Hamstring Raise - 3 sets of 4
BB Push Press and - 1x4 @68kg, 3x4 at 70kg
Weighted Chin ups - 1x4 @15kg added, 3x4 @17kg added
1 Arm Press Up and - 3x4 each
1 Arm Horizontal Ring Row - 3x4 each (both of these assisted with non working side)
The new pull up/ dip tower is a bit disappointing but it adds some options (other than banging my knees!)
All the best for your training,
Steve
P.S. THE 4 week fitness bootcamp starts again tomorrow! http://www.sussexbootcamps.co.uk
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