My answer? It’s better to be a Jack of all trades! I believe that an extreme of anything is unhealthy and that when it comes to heroes I like mine to be versatile. Decathletes are the real deal in my opinion. So when you are considering how you should train there is a definite hierarchy on how to build it and also an ‘end game’ approach, to then maintain this thing for life. First things first. You need to have a good base (and then maintain that because you will find that you can’t really store any of this unfortunately. There is no resting on your laurels Jack!) and Pilates or Yoga is a good place to start. After this you need to consider two things, building strength on your Pilates base which prepares you for power and then building a fitness base in way that prepares you for being fast. Here is a great article that talks about the three different energy systems that need to be trained in some way to achieve this. The good news? Training will NEVER be boring. If it currently is, then you need to mix it up and include something from each system. Pretend you are training for a decathlon! It will help you in ways that you may not yet be aware. Learn about the ATP-PC system that will help you sprint to make the bus in the morning, find out more about the GLYCOLYTIC system that will enable you to run hard to the florist which is 400-600 metres away from where […]
This photo captures the importance of core strength when it comes to excellence in performance. Imagine how hard it is to sprint at maximum speed across a tennis court and then slow down in time to set the legs and the rest of the body and importantly the head, to then swing a racquet and make perfect contact. That is a strong core in action. Check out this article for a great description of exactly what the core is, how to train it and importantly, why training it is vital for some many things in life including dealing with back pain.
I don’t want to sound repetitive but sometimes you have to be in order to cut through. If I see another person reading a book whilst ‘working out’ on a bike or casually watching TV with make up perfect and not a drop of sweat in sight……. Read this to understand how interval training works and should be done, from world expert Mike Boyle. You might not like it I can tell you (Jack Nicholson may have been right in a ‘Few good men’) but believe me, it is better you know than waste years of going no where on a slow treadmill, whilst watching re-runs of ‘Friends’ on the plasma at your local gym.
Here is a great breakfast eating option alternative to our cultural favourite – highly refined rubbish with athletes on the packet (yes it does taste good, sweet always does and those athletes do look inspiring!). There are some other great recipe ideas for other meal times from these guys too. Check it out!
It is funny how we can see what we want to see or even forget critical elements of a particular set of events or even our own behaviour. It is well known in nutrition research that an individual’s memory is a very poor and unreliable reporting mechanism for calories consumed in a day. Now I don’t think we necessarily lie to ourselves on purpose but there is something in our brains that shuts out potentially relevant ‘bits’ of data. Police prosecutors see this phenomena in action from the incredible discrepancies between eye witness accounts of the same crime. I think we all have blind spots or ‘ways of thinking’ that create shortcuts, that ease the burden of processing every little thing in our world. We often then bend and twist things to fit nicely in to our own pre existing perceptions. Needless to say, the way we see the world is not always the way it is. It is merely a ‘version’ and the sooner we realise that, the sooner we have a chance to make progress on things we thought we couldn’t. I think this tendency to under analyse ties in with Einsteins view that we only use a small percentage of our brains and therefore have a lot of untapped potential. Well this weeks post is about opening our eyes and seeing things for how they are, not as we would like them to be. As coaches we aim to help people change and over come barriers. The only way for us to do this is to look […]
Sometimes I have a dream. I am up on a pulpit preaching health and fitness to the masses….. fist coming down for emphasis and spirits soaring amongst the crowd as they soak in and own every word I utter, as if from God him (or her) self, I know, I know typical personal trainer type with a God complex! What I dream next is a world of active people…. happy, strong, flexible and fit people. No I am not talking some ‘Globo gym’ utopia of lycra and latte’s. I am talking about down to earth people who every day make activity a simple part of their life and look & feel immensely better for it. As you know we are personal trainers and our job is to help make this more of reality for more and more people. You know how they say that you can give a person a fish and they will eat for a day? Well the analogy is the same. We are teaching people how to ‘fish’ so they can be active for life. This is the answer. It needs to be a part of your life and not just something you go and do separately in a square boxed room filled with plasmas and pumping music (although this can and should indeed be part of it – because it is hard to do the non-negotiable progressive strength training anywhere else). So my dream is that this Monday morning you are reflecting back on a perhaps adventured filled but certainly fun (because movement is a celebration) […]
You workout. Great. You are in the minority of the population so already you are pretty special. How many of you in this elite group feel like you are pushing the intensity (you know you need deep down) to make a significant difference? Not many I am guessing. This is why we exist. A brand new tool in our arsenal to ensure you are hitting the right intensity is My Zone. This is a brand new system which has been utilised well in advanced clubs all around the world to help people just like you get the intensity of their training in to the right zone. I have been using this myself over the past 6 weeks to get a feel for it. It is a GREAT piece of technology that engages and creates accountability even with out us as trainers. But when used by us it is even better. Check out this short video on how it works and look for it in our PT room in your next workout. I will be moving it to the computrainer room at times so you can see it in action. If all goes well I expect consoles and screens in all spaces of Best Practice. You don’t have to watch the whole video and whilst we don’t do classes exactly like this nor look like these trainers -I have been called the thinking person’s personal trainer :), you will get a good idea how this system gives direct and immediate feedback when working out. It also can viewed on your own […]
Have you ever watched tennis players before the game starts? What you probably don’t see before they get on the court is their general warm up phase. It will likely include a light jog and various large movements of all parts of the body, not fast and not intense. This raises the temperature of the blood which means it flows faster to the working muscle leading to lubrication of the appropriate moving joints. What we then see when they get on the court and before the call of the umpire to start the match is the specific warm up phase. They go through all the strokes that they will be performing in the game in slow and deliberate form and then with each passing minute slightly upping the ante. What they are trying to do is arrive at the beginning of the match ready for maximum action. The point I am getting to is that your workout should be prepared for in a similar fashion. Try this next time you are in the gym about to do a progressive strength workout. Jump on the rower or cross trainer or treadmill. Go for about 3-5 minutes aiming to get a light sweat on the body by the end. Go through a whole body routine like reduced range squats, push ups, lunges, bent over rows, rotations, crunches and back extensions – all the major movements of any strength workout. Do this for 2-3 minutes with 20 seconds on each movement and going continuously. Aim to increase range of movement with the completion […]
Habit 1: Eat slowly and stop eating at 80% full Habit 2: Eat protein dense foods with each meal Habit 3: Eat vegetables with each meal Habit 4: High starch foods only after intensive exercise Habit 5: Eat health fats daily For a useful “cheat sheet’, you can carry with you from Precision Nutrition, go here!