For The Sake Of Auld Lang Syne…
Twas the week after Christmas, when all through the house
Not a creature was stirring, not even a mouse.
The cupboards were stocked with food to prepare
For that annual diet which again you must bare
So here we are, that time of year has come around again. After the indulgence of the Christmas period millions of people once again catch a glance at themselves in the mirror and are in for a bit of a shock.
December is no longer the bearer of the day of indulgence. Instead December is now seen as the month of indulgence. With shops holding Xmas stock as early as November, and organisations competing for spaces at their local eateries for their Christmas doo’s, the Xmas period can now last from November well into the New Year. With the Xmas period being longer, the amount of food that one can eat in such a period can be astonishing. But hey the damage is done now, wipe that slate clean, re-stitch the button back on your trousers and let’s look to the future!
For The Sake Of Auld Lang Syne….
Every day people make the decision to change their lifestyles to shed the pounds, but more people do so just after the Xmas period.
I asked my good friend Jeeves what the top 10 New Year’s resolutions were and unsurprisingly the results were as follows:
• Stop smoking.
• Get fit.
• Lose weight.
• Enjoy life more.
• Quit drinking.
• Get organised.
• Learn something new.
• Get out of debt.
• Spend more time with the family.
• Help others.
Seem familiar?
Increasing your physical activity whilst improving your nutritional practises can help you achieve at least 75% of these common resolutions, so you are well on the right track!
But not so fast!
You may already have your gym membership, you may have your new ipod from Mummy loaded with your favourite songs ready to treat your ears as you hit the treadmill, but how are your functional movement patterns?
‘My Functional Movement Whats?!?’
Ah ha! You didn’t even think about that did you?
Not surprising, many people don’t!
Many members of the public begin their new year’s resolutions with gusto performing high level activities even though they are inefficient in their fundamental movement patterns. This is not surprising considering the arsenal of glitzy glam training equipment that is now available to one and all in training facilities across the country.
Everyone wants to use the most exciting new bits of kit whether they are ready for it or not. Kettlebells for example look far more exciting than a bar and some plates, but sometimes a bar and some plates is all that is needed for that person at that time to get them the results they want, in the time they want without risking injury.
It is just like at Christmas. The socks you were given may be uninspiring compared to the blending, frying, flying tin opener, but which one will last you for many years to come whilst offering consistent service? I guarantee you it will be the socks! Training is exactly the same, for beginners the basic, sometimes uninteresting exercise movements are often the best for the job!
Without knowing it though, these eager ‘give me the heaviest kettlebell’ individuals typically continue to promote or even create poor movement patterns, by failing to correct their imbalances, failing to train their weaknesses and train around pre-existing niggles and injuries rather than addressing the original causes.
With their weak links unidentified, the body finds new ways to compensate, causing inefficient movement. It is this type of inefficiency that can cause a decrease in the performance of the client (and thus results) and increase the risk of injury.
A huge benefit of working with a highly qualified personal trainer is that they should have the ability to individualise a progressive programme for you that is not only based upon your weak links, but that can deliver the results as and when you want them.
Although the kit and assessments used may seem simple it is the skill of the trainer that can put such information to good use. Here at Phoenix Pro we use the FMS or Functional Movement Screen.
The Functional Movement Screen
The FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS allows the trainer to identify functional limitations and asymmetries.
From just a few short tests a score is developed, which is used to target problems. The score is then analysed and the trainer is left to identify those exercises that will be most effective to restore proper movement and build strength in that individual.
The FMS is not just a one trick pony though, (For Apprentice fans…it could be argued that it is a whole field of ponies!), the screen acts as a systematic tool to monitor our clients progress and movement pattern development in the presence of changing fitness levels, which allows us to adjust our corrective strategies and programming as our clients progress.
Feet First!
So before you eagerly jump feet first (watch the ice!) into your fitness mission for the new year, avoid an injury and ensure that you address your asymmetries! Treat your body to a pain free and results based future!
Here at Phoenix Pro we offer a full functional movement screen as part of our £69 month’s trial, but we also have a fantastic open day coming up at our premises in Godalming on January the 6th where as well as a number of other treats and service offerings we are offering a free FMS for every individual attending!
Don’t Miss Out!
Happy New Year and good luck in all of your 2011 ventures!
Scott Marsh
S&C Coach
www.phoenixprofitness.com
Thursday, 30 December 2010
Friday, 24 December 2010
Merry Christmas!
Christmas is here and here at Phoenix Pro we've had a fantastic first three months in our new home in Godalming. Thank you to all of our members and everyone who has helped us realise our goal of opening a truly comprehensive gym, where our members' results really are the number one priority! We can't wait to help you all continue to smash your fat loss and sporting goals in 2011.
Enjoy your splurges, see you next week,and have a fabulous Christmas!
Best Wishes,
Charlotte, Sarah, Scott and Matt
The Phoenix Pro Fitness Team
Enjoy your splurges, see you next week,and have a fabulous Christmas!
Best Wishes,
Charlotte, Sarah, Scott and Matt
The Phoenix Pro Fitness Team
Monday, 20 December 2010
What's wrong with a traditional warm up anyway?
Guest Blog by Nick Grantham, CSCS
What’s wrong with a traditional warm up anyway?
Jogging, cycling or jumping rope doesn’t prepare you to perform.
You've heard the phrase you never get a second chance to make a first impression. Every training session is a bit like that. It's vital that you set the tone straight from the off! I’m amazed at just how little thought seems to go into most warm ups. We’ve all seen it, the coach sending the team off to jog some laps, or the personal trainer sitting the client on a bike for 5 minutes before the training session. It’s just not good enough.
Traditionally warm ups are considered a necessary evil and a bit of a hassle, 'let's just get through this so that we can start training properly'. Most traditional warm ups focus mainly on the temperature-related mechanisms and involve basic activities that require movement of the major muscle groups of the body, such as jogging, cycling, or jumping rope (skipping).
However, preliminary exercise should prepare the body not only physiologically but also psychologically.
Forget About Warm Ups…from now on I want you to think of Movement Preparation.
Movement preparation encompasses technical reinforcement of fundamental movement patterns, promotes cognitive thought processes that are critical to body awareness, emphasizes the expression of movement speed on the force-velocity continuum, and finally it creates variety and interest that will engage athletes/clients. Oh….it also increases your core temperature and gets a bit of a sweat on!
Physical Responses to Movement Preparation
Movement preparation initially increases tissue temperatures throughout the body, which in turn causes a rise in whole body core temperature. This increase in temperature is brought about by:
• friction between muscle fibres during muscular contraction
• dilation of intra-muscular blood vessels
• redistribution of the circulation, and finally
• the breakdown and metabolism of fuels during exercise.
An increase in whole body temperature allows the muscles and joints to move optimally, reduces the resistance to blood flow throughout the body so that blood can then be easily distributed to the working musculature and improves nervous activity leading to improvements in the rate of muscular contraction, reaction times, and the overall control of whole body balance and motor function. Finally, from a cardiovascular perspective, temperature is central to the rate at which oxygen can be released from the blood and delivered to the working muscles.
And you thought it was just about getting a sweat on!
Psychological Responses to Movement Preparation
Peddling on a stationary bike, jogging round a football field, or sitting down performing static stretches are not particularly mentally stimulating activities! However, I still see athletes and gym-goers alike adopting such approaches to their pre-exercise preparations on a regular basis. These activities are ‘easy’ to perform and in most cases don’t require much thought.
I personally want my athletes and clients mentally ‘dialed in’ and ‘switched on’ at the start of the training session. It’s an absolute must in my books to work on elevating the cognitive function of the body, placing value on developing the alertness, acuity, and mental arousal needed to focus the athletes mind.
Complex tasks used as movement preparation can serve to promote a number of cognitive functions.
• Neural activity within the brain is elevated, and the higher centres of the brain are stimulated above resting levels.
• Activation of the brain centres required for motor function gives a cognitive focus to kinesthetic feedback. As an athlete begins to become aware of what a given movement feels like, he/she can then go about changing components of that motor function in order to execute the motor task more efficiently or effectively. Kinesthetic movement patterns can then be rehearsed, with the mind becoming intimately associated with the quality of the performance outcome.
• Stimulating the mind through more complex movement preparation tasks often allows for ‘technical reinforcement’of an activity and/or movement patters that will be experienced in an ensuing activity.
• Effective use of the movement preparation time will elevate the psychological focus of an athlete, allowing them to enter into their training session with a mental state that is conducive to optimal performance. Performing semi-complex movements, such as those utilised in the P2P approach to movement preparation will promote this mental focus.
Be it physiological responses or psychological responses, movement preparation activities should serve to elevate all the systems of the body to heightened levels, where they will then promote optimal performance standards. Gone are the days jogging round a field or a court and then performing static stretching prior to training or competition. ‘
Prepare 2 Perform: Olympic Movement Preparation represents a new approach to Movement Preparation!!
The use of Weightlifting techniques by athletes and gym-goers alike is widespread. Performing Olympic weightlifting movements requires balance, coordination, and proprioceptive feedback from the whole nervous system. In order that they be performed correctly, weightlifting variants require the correct sequencing of explosive/ballistic muscle actions. What is more, due to the dynamic nature of this type of exercise, the weightlifting movements can also elevate cardiovascular and metabolic systems above resting levels.
It's time to move with the changes.
Click here to check it out
If you spend the first 10 minutes of every session just getting your clients muscles warm, before you do the 'serious work', then you are wasting a massive portion of your time. Prepare 2 Perform: Olympic Movement Preparation <> represents a novel strategy to movement preparation and warm-up. It removes athletes from the proprioceptively-starved environments of traditional warm-up routines, and challenges all the physiological and psychological systems that are critical for ensuing activity. The Olympic lifts are dynamic, whole body movements, and activate a large number of muscles in gross motor actions. All in all, Olympic Weightlifting activities represent an fantastic way to perform movement preparation, and by their nature they fit in with the P2P philosophies.
Nick Grantham, MSc, CSCS, ASCC
High Performance Strength and Conditioning Coach
www.nickgrantham.com
What’s wrong with a traditional warm up anyway?
Jogging, cycling or jumping rope doesn’t prepare you to perform.
You've heard the phrase you never get a second chance to make a first impression. Every training session is a bit like that. It's vital that you set the tone straight from the off! I’m amazed at just how little thought seems to go into most warm ups. We’ve all seen it, the coach sending the team off to jog some laps, or the personal trainer sitting the client on a bike for 5 minutes before the training session. It’s just not good enough.
Traditionally warm ups are considered a necessary evil and a bit of a hassle, 'let's just get through this so that we can start training properly'. Most traditional warm ups focus mainly on the temperature-related mechanisms and involve basic activities that require movement of the major muscle groups of the body, such as jogging, cycling, or jumping rope (skipping).
However, preliminary exercise should prepare the body not only physiologically but also psychologically.
Forget About Warm Ups…from now on I want you to think of Movement Preparation.
Movement preparation encompasses technical reinforcement of fundamental movement patterns, promotes cognitive thought processes that are critical to body awareness, emphasizes the expression of movement speed on the force-velocity continuum, and finally it creates variety and interest that will engage athletes/clients. Oh….it also increases your core temperature and gets a bit of a sweat on!
Physical Responses to Movement Preparation
Movement preparation initially increases tissue temperatures throughout the body, which in turn causes a rise in whole body core temperature. This increase in temperature is brought about by:
• friction between muscle fibres during muscular contraction
• dilation of intra-muscular blood vessels
• redistribution of the circulation, and finally
• the breakdown and metabolism of fuels during exercise.
An increase in whole body temperature allows the muscles and joints to move optimally, reduces the resistance to blood flow throughout the body so that blood can then be easily distributed to the working musculature and improves nervous activity leading to improvements in the rate of muscular contraction, reaction times, and the overall control of whole body balance and motor function. Finally, from a cardiovascular perspective, temperature is central to the rate at which oxygen can be released from the blood and delivered to the working muscles.
And you thought it was just about getting a sweat on!
Psychological Responses to Movement Preparation
Peddling on a stationary bike, jogging round a football field, or sitting down performing static stretches are not particularly mentally stimulating activities! However, I still see athletes and gym-goers alike adopting such approaches to their pre-exercise preparations on a regular basis. These activities are ‘easy’ to perform and in most cases don’t require much thought.
I personally want my athletes and clients mentally ‘dialed in’ and ‘switched on’ at the start of the training session. It’s an absolute must in my books to work on elevating the cognitive function of the body, placing value on developing the alertness, acuity, and mental arousal needed to focus the athletes mind.
Complex tasks used as movement preparation can serve to promote a number of cognitive functions.
• Neural activity within the brain is elevated, and the higher centres of the brain are stimulated above resting levels.
• Activation of the brain centres required for motor function gives a cognitive focus to kinesthetic feedback. As an athlete begins to become aware of what a given movement feels like, he/she can then go about changing components of that motor function in order to execute the motor task more efficiently or effectively. Kinesthetic movement patterns can then be rehearsed, with the mind becoming intimately associated with the quality of the performance outcome.
• Stimulating the mind through more complex movement preparation tasks often allows for ‘technical reinforcement’of an activity and/or movement patters that will be experienced in an ensuing activity.
• Effective use of the movement preparation time will elevate the psychological focus of an athlete, allowing them to enter into their training session with a mental state that is conducive to optimal performance. Performing semi-complex movements, such as those utilised in the P2P approach to movement preparation will promote this mental focus.
Be it physiological responses or psychological responses, movement preparation activities should serve to elevate all the systems of the body to heightened levels, where they will then promote optimal performance standards. Gone are the days jogging round a field or a court and then performing static stretching prior to training or competition. ‘
Prepare 2 Perform: Olympic Movement Preparation represents a new approach to Movement Preparation!!
The use of Weightlifting techniques by athletes and gym-goers alike is widespread. Performing Olympic weightlifting movements requires balance, coordination, and proprioceptive feedback from the whole nervous system. In order that they be performed correctly, weightlifting variants require the correct sequencing of explosive/ballistic muscle actions. What is more, due to the dynamic nature of this type of exercise, the weightlifting movements can also elevate cardiovascular and metabolic systems above resting levels.
It's time to move with the changes.
Click here to check it out
If you spend the first 10 minutes of every session just getting your clients muscles warm, before you do the 'serious work', then you are wasting a massive portion of your time. Prepare 2 Perform: Olympic Movement Preparation <
Nick Grantham, MSc, CSCS, ASCC
High Performance Strength and Conditioning Coach
www.nickgrantham.com
Thursday, 16 December 2010
Make 2011 your most successful year yet...
Another year is upon us, and I’m psyched, because 11 is my lucky number and I have a feeling it’s going to be a great year. Did you know that 2011 is the Chinese Year of the Rabbit? And that the rabbit is a symbol of rebirth? That means it'll be a great year for reaching new heights and redefining your boundaries, because ultimately, there are very, very few. So what are you hoping to achieve in 2011? Have you written your goal list yet?
If not, it is ESSENTIAL that you do. Writing down your aspirations for the new year is a powerful focusing tool that, firstly, provides a constant reminder of what you are striving for, and secondly gives you the basic framework from which you can turn your goals list into a road map to success. With a couple of weeks still to go before new year, now is the perfect time to be thinking about what you want to achieve in 2011, so that you can be clear in your mind what you want to achieve and work out exactly what action that will require you to take. That way you’ll be ready to hit the ground running come January 1st!
This all relies, of course, on knowing what you want to achieve in the first place. Without that, you’re not going to get very far at all. It goes back to that brilliant Jim Rohn quote,
‘If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.’
So, what is it that you want to achieve? Do you want to run a marathon or complete an ironman? And if so who can help you stay fit, strong and injury free during your preparation?
Do you want to lose 5 stone? And if so do you have the tools you need to achieve that? Do you need more support, more equipment, more knowledge, more willpower, a proper programme – recognise what it will take to make it happen and write it down. Use what hasn’t worked in the past as a guide towards what will work for you (ie. Don’t keep doing the same thing and expect a different result!).
Do you want to have a wider social circle, earn more or become an expert in your field? The same rules apply. I am a huge advocate of vision boards which go one step further than a goals list and actually put your aspirations into pictures that you can hang on your wall and look at every day, because I believe that even subconsciously it makes a BIG difference to your commitment levels. Here are some from our staff room at Phoenix Pro Fitness...
Above all remember this little equation:
Thoughts = Actions = Things
And sometimes you have to take a risk to find out what will work for you. What action do YOU need to take to hit your goals in 2011?
Stay Strong,
Charlotte
Owner
Phoenix Pro Fitness
www.phoenixprofitness.com
If not, it is ESSENTIAL that you do. Writing down your aspirations for the new year is a powerful focusing tool that, firstly, provides a constant reminder of what you are striving for, and secondly gives you the basic framework from which you can turn your goals list into a road map to success. With a couple of weeks still to go before new year, now is the perfect time to be thinking about what you want to achieve in 2011, so that you can be clear in your mind what you want to achieve and work out exactly what action that will require you to take. That way you’ll be ready to hit the ground running come January 1st!
This all relies, of course, on knowing what you want to achieve in the first place. Without that, you’re not going to get very far at all. It goes back to that brilliant Jim Rohn quote,
‘If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.’
So, what is it that you want to achieve? Do you want to run a marathon or complete an ironman? And if so who can help you stay fit, strong and injury free during your preparation?
Do you want to lose 5 stone? And if so do you have the tools you need to achieve that? Do you need more support, more equipment, more knowledge, more willpower, a proper programme – recognise what it will take to make it happen and write it down. Use what hasn’t worked in the past as a guide towards what will work for you (ie. Don’t keep doing the same thing and expect a different result!).
Do you want to have a wider social circle, earn more or become an expert in your field? The same rules apply. I am a huge advocate of vision boards which go one step further than a goals list and actually put your aspirations into pictures that you can hang on your wall and look at every day, because I believe that even subconsciously it makes a BIG difference to your commitment levels. Here are some from our staff room at Phoenix Pro Fitness...
Above all remember this little equation:
Thoughts = Actions = Things
And sometimes you have to take a risk to find out what will work for you. What action do YOU need to take to hit your goals in 2011?
Stay Strong,
Charlotte
Owner
Phoenix Pro Fitness
www.phoenixprofitness.com
Monday, 13 December 2010
Less than 3 Weeks to Go Until New Year!
Yup, can you believe it. We're just 12 days away from Christmas, and 18 away from 2011! How are you feeling? Did you have a good year? Did you achieve all the goals you set?
Or did you let things slide?
If you're not feeling your best right now and gearing up for another set of new years resolutions to get fit and get in shape, then why not make the most of the last 18 days of 2010 and hit the new year running?!
It may not seem like a lot of time to make an impact, and you're probably thinking that with Christmas and all the trimmings just around the corner, starting a new fitness regime now is a bad idea. On the contrary however, 3 weeks is actually a LOT of time to make a big difference when you combine the right training with the right nutrition.
Don't believe us? Check out this testimonial from one of our new members...
Remember, to truly decide something means to take action on it. If you don't take action, then you haven't truly decided...
Or did you let things slide?
If you're not feeling your best right now and gearing up for another set of new years resolutions to get fit and get in shape, then why not make the most of the last 18 days of 2010 and hit the new year running?!
It may not seem like a lot of time to make an impact, and you're probably thinking that with Christmas and all the trimmings just around the corner, starting a new fitness regime now is a bad idea. On the contrary however, 3 weeks is actually a LOT of time to make a big difference when you combine the right training with the right nutrition.
Don't believe us? Check out this testimonial from one of our new members...
Remember, to truly decide something means to take action on it. If you don't take action, then you haven't truly decided...
Monday, 6 December 2010
Free fitness class in aid of Chase Hospice! Everybody welcome!
Here at Phoenix Pro we are getting into the Christmas spirit and we hope you are too! On December 18th at 11.30am we will be running a FREE metabolic acceleration fitness class in aid if our local charity, the Chase hospice.
Chase is an awesome charity which provides nursing, practical and emotional support to local families with children who are not expected to reach their 19th birthday.
Everyone is welcome to come and join in the class, which is suitable for all levels of fitness. All we ask is that you bring a donation for Chase, and let us know you are planning on coming by emailing us at info@phoenixprofitness.com
Please get your friends and family involved and help support this awesome local charity this Christmas!
We look forward to seeing you there,
The Phoenix Pro Fitness Team
www.phoenixprofitness.com
Chase is an awesome charity which provides nursing, practical and emotional support to local families with children who are not expected to reach their 19th birthday.
Everyone is welcome to come and join in the class, which is suitable for all levels of fitness. All we ask is that you bring a donation for Chase, and let us know you are planning on coming by emailing us at info@phoenixprofitness.com
Please get your friends and family involved and help support this awesome local charity this Christmas!
We look forward to seeing you there,
The Phoenix Pro Fitness Team
www.phoenixprofitness.com
Friday, 3 December 2010
The Winter Wonderland Workout
Crazy Phoenix Pro fitness coach Scott Marsh was stuck at home yesterday, but that didn't stop him from working out, and it shouldn't stop you either!
Behold,The Winter Wonderland Workout....
Snow is falling all around us....children playing having fun....
Now who said it is only the kids that can enjoy the snow? There they are on their little sledges, dustbin lids and bin bags, gliding down hills and relishing the day off school... at least they were in my day.
The ‘kids of now’ however seem to be getting more advanced with their snow play. I had to have a double take earlier, but a kid went by on a snowboard....I kid you not! All we need now is some ski-doos and some chairlifts and we will have our very own Surrey ski resort!
In my day...kids made snowmen...
The snow is great fun for kids, but for adults the snow is more of a drag...
As the snow deepens as do the stress inducing questions of, ‘how do I get to work?’, ‘what do I do with the kids?’, ‘how can I feed my family with just one broccoli left in the house?’ and last and most important ‘how can I stick to my designated workout schedule in times when I can’t even move the car?’
Well my friends, even though I am not in a position to explain to your boss why you are not at work, entertain your kids on their snow days or feed your family a gourmet meal, you will be pleased to know that I do have a strategy to keep your weight loss adventures on track!
Walking In A Winter Wonderland...
So with your goal of looking slender in time for Xmas still at the front of your mind, prepare yourself for the cold.
Adorn your winter attire! Ski suits, moon boots, fur coats, ear muffs and goggles are all permitted!
Anything goes...but this may not be suitable...
Now, follow my simple routine, which will have you constructively using your time, raising your metabolism for the rest of the day, and allowing you to keep up your gym efforts, without the gym or your trainer.
All you need is a garden, a spade, a stopwatch and two chairs!
The workout is as follows:
Exercise Duration Reps
Snowmen 30s 3 Times Around
Snow Jumps 30s
1 Minute Rest
Snow-Pees 30s 3 Times Around
Snowman Builders 30s
1 Minute Rest
Isometric Spade Row Hold 30s 3 Times Around
Spade Rows 30s
No Workout is complete without a good finisher, and my winter wonderland workout is no exception!
‘The Yeti’
Tabata: 20 seconds of work, 10 seconds of rest
8 Rounds in Total
Alternate ‘Snow Shovelling’ with ‘Shovel Slams’
Get out there and do it now! Do it on your own, do it with friends or do it with your family! Make them earn that last broccoli that is left in the fridge!
Earn your broccoli!
Let us know how you get on!
Scott Marsh
Behold,The Winter Wonderland Workout....
Snow is falling all around us....children playing having fun....
Now who said it is only the kids that can enjoy the snow? There they are on their little sledges, dustbin lids and bin bags, gliding down hills and relishing the day off school... at least they were in my day.
The ‘kids of now’ however seem to be getting more advanced with their snow play. I had to have a double take earlier, but a kid went by on a snowboard....I kid you not! All we need now is some ski-doos and some chairlifts and we will have our very own Surrey ski resort!
In my day...kids made snowmen...
The snow is great fun for kids, but for adults the snow is more of a drag...
As the snow deepens as do the stress inducing questions of, ‘how do I get to work?’, ‘what do I do with the kids?’, ‘how can I feed my family with just one broccoli left in the house?’ and last and most important ‘how can I stick to my designated workout schedule in times when I can’t even move the car?’
Well my friends, even though I am not in a position to explain to your boss why you are not at work, entertain your kids on their snow days or feed your family a gourmet meal, you will be pleased to know that I do have a strategy to keep your weight loss adventures on track!
Walking In A Winter Wonderland...
So with your goal of looking slender in time for Xmas still at the front of your mind, prepare yourself for the cold.
Adorn your winter attire! Ski suits, moon boots, fur coats, ear muffs and goggles are all permitted!
Anything goes...but this may not be suitable...
Now, follow my simple routine, which will have you constructively using your time, raising your metabolism for the rest of the day, and allowing you to keep up your gym efforts, without the gym or your trainer.
All you need is a garden, a spade, a stopwatch and two chairs!
The workout is as follows:
Exercise Duration Reps
Snowmen 30s 3 Times Around
Snow Jumps 30s
1 Minute Rest
Snow-Pees 30s 3 Times Around
Snowman Builders 30s
1 Minute Rest
Isometric Spade Row Hold 30s 3 Times Around
Spade Rows 30s
No Workout is complete without a good finisher, and my winter wonderland workout is no exception!
‘The Yeti’
Tabata: 20 seconds of work, 10 seconds of rest
8 Rounds in Total
Alternate ‘Snow Shovelling’ with ‘Shovel Slams’
Get out there and do it now! Do it on your own, do it with friends or do it with your family! Make them earn that last broccoli that is left in the fridge!
Earn your broccoli!
Let us know how you get on!
Scott Marsh
Thursday, 2 December 2010
Top tips to help you stay cold free this winter!
Hi {!name},
Here's some top tips from my team at Phoenix Pro Fitness to help
you stay cold free this winter!
1. Water soluble vitamins. Vitamins B complex and C are not stored
in the body and excess amounts are passed through our urine so it’s
important to ingest a daily supply and this is especially important
during the colder months. High levels of these vitamins can be
found in green leafy vegetables, asparagus and whole grains.
2. Vitamin D. It’s a fat soluble vitamin that we obtain from skin
exposure to sun light and from egg yolk and oily fish. One of its
many functions is to assist with a healthy immune system which is
essential when our bodies are trying to fight off the many cold and
flu infections present during the colder months. When daylight
hours lessen during the winter and with most people working and
staying indoors our exposure to sunlight is drastically cut leading
to a reduction in vitamin D. Include 2-3 portions of oily fish each
week or supplement with a high quality cod liver oil which also
includes a good amount of EPA and DHA fatty acids.
3. Vitamin A. Another fat soluble vitamin found in abundance in
yellow, red and orange fruits and vegetables. It assists in the
optimal function of the immune system and wound healing. You would
be wise to make sure you are getting enough of this vitamin too.
4. Greens Drink. A super food supplement made of wheat grass, alf
alfa and barley grass. It’s packed with all 59 essential nutrients
including 13 vitamins and 22 minerals. It is a great way to
increase your nutrient intake without much effort to keep you in
tip top health.
5. Clean pure water. Essential to life. It’s always important to
ensure you are hydrated throughout the day. The darker the urine
you pass the more dehydrated you are likely to be. Urine needs to
be clear or light in colour. Try to sip drinks throughout the day,
coffee and tea count as water intake too.
6. Echinacea. A herbaceous plant from the daisy family which
stimulates the body’s immune system and wards off infections.
Studies have shown that it can reduce the chance of catching a cold
by more than half and reduce the duration of the cold by an average
of 1.4 days. It can be bought dried in capsule form or as a
tincture at health food shops. Well worth dosing up on!
7. Hand sanitizer. You might be the most hygienic person verging on
an obsessive compulsive disorder, but all it takes is someone else
to cough into their hand before grabbing onto the hand rail in the
train just before you touch it and you could well be the next host
to a nasty cold virus. Taking a hand sanitizer gel with you is a
convenient way to keep your hands germ free.
8. Exercise. Keeping to your training regime may be awkward and the
last thing on your mind during the cold nights but giving yourself
a thorough cardiovascular and strength conditioning session will
make sure you stay as healthy as possible. And healthy people very
rarely get ill.
9. Get enough sleep. A crucial period when growth and repair to the
body occur. Lack of sleep has been shown to increase the risk of
illness as well as stress which in itself can lead to an increased
risk of becoming ill.
Stay Strong,
Charlotte
Here's some top tips from my team at Phoenix Pro Fitness to help
you stay cold free this winter!
1. Water soluble vitamins. Vitamins B complex and C are not stored
in the body and excess amounts are passed through our urine so it’s
important to ingest a daily supply and this is especially important
during the colder months. High levels of these vitamins can be
found in green leafy vegetables, asparagus and whole grains.
2. Vitamin D. It’s a fat soluble vitamin that we obtain from skin
exposure to sun light and from egg yolk and oily fish. One of its
many functions is to assist with a healthy immune system which is
essential when our bodies are trying to fight off the many cold and
flu infections present during the colder months. When daylight
hours lessen during the winter and with most people working and
staying indoors our exposure to sunlight is drastically cut leading
to a reduction in vitamin D. Include 2-3 portions of oily fish each
week or supplement with a high quality cod liver oil which also
includes a good amount of EPA and DHA fatty acids.
3. Vitamin A. Another fat soluble vitamin found in abundance in
yellow, red and orange fruits and vegetables. It assists in the
optimal function of the immune system and wound healing. You would
be wise to make sure you are getting enough of this vitamin too.
4. Greens Drink. A super food supplement made of wheat grass, alf
alfa and barley grass. It’s packed with all 59 essential nutrients
including 13 vitamins and 22 minerals. It is a great way to
increase your nutrient intake without much effort to keep you in
tip top health.
5. Clean pure water. Essential to life. It’s always important to
ensure you are hydrated throughout the day. The darker the urine
you pass the more dehydrated you are likely to be. Urine needs to
be clear or light in colour. Try to sip drinks throughout the day,
coffee and tea count as water intake too.
6. Echinacea. A herbaceous plant from the daisy family which
stimulates the body’s immune system and wards off infections.
Studies have shown that it can reduce the chance of catching a cold
by more than half and reduce the duration of the cold by an average
of 1.4 days. It can be bought dried in capsule form or as a
tincture at health food shops. Well worth dosing up on!
7. Hand sanitizer. You might be the most hygienic person verging on
an obsessive compulsive disorder, but all it takes is someone else
to cough into their hand before grabbing onto the hand rail in the
train just before you touch it and you could well be the next host
to a nasty cold virus. Taking a hand sanitizer gel with you is a
convenient way to keep your hands germ free.
8. Exercise. Keeping to your training regime may be awkward and the
last thing on your mind during the cold nights but giving yourself
a thorough cardiovascular and strength conditioning session will
make sure you stay as healthy as possible. And healthy people very
rarely get ill.
9. Get enough sleep. A crucial period when growth and repair to the
body occur. Lack of sleep has been shown to increase the risk of
illness as well as stress which in itself can lead to an increased
risk of becoming ill.
Stay Strong,
Charlotte
Tuesday, 30 November 2010
My rehab journey
Just over a week ago, my partner and I headed up to Scotland for our first mini break together. If you haven't been to Scotland before I highly recommend it, it's absolutely beautiful! Staying on the edge of Loch Lomond, and both being fairly fit, on our second day there we decided to do a little bit of exploring and go off the beaten track to get a better view over the Loch. I've always been a fan of making my own path rather than following the one everyone else has taken, so decided that we should travel directly upwards (1400ft upwards to be exact) up the adjacent hill/mountain (I'm not sure what the correct terminology is, but we don't have hills like that in Surrey!). We weren't actually planning on going right to the top, but the further we trekked the more it seemed like a sterling idea to reach the summit, which we did with relative ease.
On reaching the peak, I was delighted to see a rather impressive looking rock, which beckoned me to scale it's majestic cliff in order to celebrate our arrival before beginning our descent. We sat there for a while, taking in the incredible view and the fact that there wasn't another soul in sight for miles around. It was around this time that I started to worry slightly about how I was going to get down again, and dare I say it had a slightly bad feeling that getting off this rock was not going to be as easy as getting on it.
With an increasing feeling that something bad was about to happen, I shuffled my way to the edge of the rock where my partner had successfully alighted and put one foot down onto a small ledge before pushing off and landing on both feet.
SNAP.
We looked at each other. The members at my gym flashed through my mind as I realised I probably wouldn't be training next week. Then I wished i hadn't joked about being air rescued by HRH on our way up, or that he'd probably be too busy planning his wedding to come and save me anyway.
The night was closing in and as we huddled together in the freezing Scottish air, I thanked my lucky stars for facebook. Had it not been for facebook, I probably wouldn;t have thought twice about leaving my phone in the car, and instead took it with me so I could take a picture to post for my friends.
Following a number of discussions with various rescue providers, we managed to establish where we were and that the likelihood of anyone reaching us by foot in the next hour, let alone stretchering me down again, was slim to none. By this point it was pitch black and, waiting for the helicoptor to come and find us, we chatted about our goals for the next year and beyond. It's funny how situations like that make you realise how much someone means to you. I wouldn't have wanted to be there with anybody else.
Anyway, 50 minutes later, both shaking uncontrollably, the victorious sight of the chopper drawing in over Loch Lomond appeared, and the nervous feeling that we might be there all night began to subside. They flew in, and then flew out, three times, as we frantically waved my iphone and took pictures with flash to try and get their attention.
After what seemed like ages, the helicoptor finally shone it's huge headlight over us and, with deafening reassurance, settled down on the hilltop just behind the rock. I was so elated that we would be leaving said hilltop that I didn't even care that there was no HRH (obviously too busy planning his wedding) or that the paramedic whacked my ankle with his bag as he eagerly came to help me. Seriously though, these guys were amazing, and I don't like to imagine what would have happened had they not been there. It started to snow shortly after we flew off to Glasgow Southern General...
Being in the helicoptor was amazing and something I've always wanted to do. We even got to fly with the doors open, wind rushing in, looking over the lights of Glasgow as we made our way to hospital.
It was probably a good thing that I wasn't aware of the horrors that were about to unfold before me by way of three very awake manipulations to try and straighten out my dislocated and broken in 3 places ankle before my operation the next day. If I had been aware, I may well have hobbled away from the entrance of A&E and taken my chances on one leg. However, thanks to incredible support, I managed to smile and chat my way through the whole procedure as the surgeon pushed, shoved, beat (ok so now I'm exaggerating) my ankle back into shape. When he'd finished, I felt as though my leg had died and was levitating up towards leg heaven - up and out through the ceiling.
And then I cried. A lot.
Fortunately, whilst not quite the romantic breakfast we had planned for our last morning in Scotland, the following day's operation went smoothly, and I emerged from over 3 hours of surgery feeling high as a kite on morphine. The x-rays confirmed that I probably wouldn't be partaking in the gym's 'Grim' running team in two weeks time, and my surgeon explained that it would be a likely 12-18 month period before I would be running again. 'Now there's a challenge,' I thought.
And so, to the purpose of this blog. I am now 1 week into my 6 weeks in plaster, before the rehab process starts in earnest. I am already spending two 15 minute sessions a day on the Tens machine, which activates the muscle fibres in my leg and will hopefully reduce the amount of muscle atrophy I'll experience whilst I can't weight bear. I'm also doing some very simple bodyweight leg flexion, extension, adduction and abduction exercises to maintain as muscle strength as possible, although having been very sick for the last week I'm having to take it easy.
Incidentally, it is interesting to note just how sick all the drugs I have been given has made me. I came off all painkillers after 3 days, unable to bear the nausea any longer, and the pain has been surprisingly tolerable. It's really confirmed to me that wherever possible people are better off without medication and to just support the immune system through good nutrition. Talking of which, my diet is now geared 100% to healing, and I am supplementing with vitamin C, D and K, as well as Kaprex, Bromelain and echinacea.
Over the coming weeks and months I'll be keeping my blog updated on my rehab, the Phoenix Pro way.
12 months?! I'll show that surgeon :-)
Charlotte
Owner
Phoenix Pro Fitness
On reaching the peak, I was delighted to see a rather impressive looking rock, which beckoned me to scale it's majestic cliff in order to celebrate our arrival before beginning our descent. We sat there for a while, taking in the incredible view and the fact that there wasn't another soul in sight for miles around. It was around this time that I started to worry slightly about how I was going to get down again, and dare I say it had a slightly bad feeling that getting off this rock was not going to be as easy as getting on it.
With an increasing feeling that something bad was about to happen, I shuffled my way to the edge of the rock where my partner had successfully alighted and put one foot down onto a small ledge before pushing off and landing on both feet.
SNAP.
We looked at each other. The members at my gym flashed through my mind as I realised I probably wouldn't be training next week. Then I wished i hadn't joked about being air rescued by HRH on our way up, or that he'd probably be too busy planning his wedding to come and save me anyway.
The night was closing in and as we huddled together in the freezing Scottish air, I thanked my lucky stars for facebook. Had it not been for facebook, I probably wouldn;t have thought twice about leaving my phone in the car, and instead took it with me so I could take a picture to post for my friends.
Following a number of discussions with various rescue providers, we managed to establish where we were and that the likelihood of anyone reaching us by foot in the next hour, let alone stretchering me down again, was slim to none. By this point it was pitch black and, waiting for the helicoptor to come and find us, we chatted about our goals for the next year and beyond. It's funny how situations like that make you realise how much someone means to you. I wouldn't have wanted to be there with anybody else.
Anyway, 50 minutes later, both shaking uncontrollably, the victorious sight of the chopper drawing in over Loch Lomond appeared, and the nervous feeling that we might be there all night began to subside. They flew in, and then flew out, three times, as we frantically waved my iphone and took pictures with flash to try and get their attention.
After what seemed like ages, the helicoptor finally shone it's huge headlight over us and, with deafening reassurance, settled down on the hilltop just behind the rock. I was so elated that we would be leaving said hilltop that I didn't even care that there was no HRH (obviously too busy planning his wedding) or that the paramedic whacked my ankle with his bag as he eagerly came to help me. Seriously though, these guys were amazing, and I don't like to imagine what would have happened had they not been there. It started to snow shortly after we flew off to Glasgow Southern General...
Being in the helicoptor was amazing and something I've always wanted to do. We even got to fly with the doors open, wind rushing in, looking over the lights of Glasgow as we made our way to hospital.
It was probably a good thing that I wasn't aware of the horrors that were about to unfold before me by way of three very awake manipulations to try and straighten out my dislocated and broken in 3 places ankle before my operation the next day. If I had been aware, I may well have hobbled away from the entrance of A&E and taken my chances on one leg. However, thanks to incredible support, I managed to smile and chat my way through the whole procedure as the surgeon pushed, shoved, beat (ok so now I'm exaggerating) my ankle back into shape. When he'd finished, I felt as though my leg had died and was levitating up towards leg heaven - up and out through the ceiling.
And then I cried. A lot.
Fortunately, whilst not quite the romantic breakfast we had planned for our last morning in Scotland, the following day's operation went smoothly, and I emerged from over 3 hours of surgery feeling high as a kite on morphine. The x-rays confirmed that I probably wouldn't be partaking in the gym's 'Grim' running team in two weeks time, and my surgeon explained that it would be a likely 12-18 month period before I would be running again. 'Now there's a challenge,' I thought.
And so, to the purpose of this blog. I am now 1 week into my 6 weeks in plaster, before the rehab process starts in earnest. I am already spending two 15 minute sessions a day on the Tens machine, which activates the muscle fibres in my leg and will hopefully reduce the amount of muscle atrophy I'll experience whilst I can't weight bear. I'm also doing some very simple bodyweight leg flexion, extension, adduction and abduction exercises to maintain as muscle strength as possible, although having been very sick for the last week I'm having to take it easy.
Incidentally, it is interesting to note just how sick all the drugs I have been given has made me. I came off all painkillers after 3 days, unable to bear the nausea any longer, and the pain has been surprisingly tolerable. It's really confirmed to me that wherever possible people are better off without medication and to just support the immune system through good nutrition. Talking of which, my diet is now geared 100% to healing, and I am supplementing with vitamin C, D and K, as well as Kaprex, Bromelain and echinacea.
Over the coming weeks and months I'll be keeping my blog updated on my rehab, the Phoenix Pro way.
12 months?! I'll show that surgeon :-)
Charlotte
Owner
Phoenix Pro Fitness
Wednesday, 24 November 2010
Primark: Quality is Remembered Long After the Price is Forgotten
Quality Is Remembered Long After The Price Is Forgotten
By Phoenix Pro Strength & Conditioning Coach, Scott Marsh
Upon my drive home from London at the weekend, I passed a Primark store and it got me thinking....
The Primark store that I noticed was not overly outstanding or extraordinary, just your pretty average store, with its clinical white walls and welcoming blue lettering above the door, offering simple designs and cheap fabrics, purchased in bulk meaning that they can be supplied to consumers at discount rates.
Beyond ethical law suits and cheap fabrics however, every time you go to a Primark store you will notice one thing: It is absolutely bursting at the seams that it sells!
There are swarms of people walking down the worn out, sweet trodden, Mcdonalds takeaway filled carpet walkways. There are people everywhere in fact: around the shelves, on the shelves, stacking the shelves, knocking things off the shelves and more often than not you are greeted by a little kiddy that jumps out of one of the racks making a large racket whilst their concerned mother, arms full of clothing searches for her little delight.
The hoards are not just inside! Outside the store, in the surrounding streets, the same masses wander aimlessly adorning multiple Primark bags as if they are the new greatest fashion statement. It is clear, cheap does sell.
I hear you ask though...what does Primark have to do with health, fitness or even personal training?
The Discount Culture
Also upon my drive home I drove past a number of gyms. (Doesn’t this sound like one of the most interesting drives of your life?). There were large commercial gym chains as well as a number of independently run facilities, all of which with had their latest offerings on big displays in view of the driving public. Both types of gyms had one aim and one aim only, to woo you into their facilities where you can fill in their large array of forms, where you can sign away your life (well... the next 12 months) and never be expected to return again.
The biggest thing that is noticeable in many service based businesses in the wake of the credit crunch, is huge discounting. Some gyms are offering the use of their facilities for just £15 a month. I have even seen some offering the use of their facilities for as low as £3.50 per month.
Gyms are not cheap places to run, so you can imagine either the amount of people that they are signing up or the extreme losses that they are making each and every month. On paper and on the large advertisements that these businesses pay for though it sounds fantastic for the consumer. Big name facilities to use at a fraction of the usual cost!
The Service You Pay For
This is the link.
When you go to Primark you expect what you pay for. Primark is great for those little essentials, those throw away outfits, the kind you can wear once and then throw out afterwards, due to extreme stretching in the wash, loose threads, pulls or because the red stains from the 100 snakebites you threw down it on a Friday night, without a care in the world because you only paid £3 for it!
When you shop at these discounted places, you are not shocked by rude staff that may actually get removed from the building if they crack a smile or start up conversation, you are not shocked by the fact that you have to wait for up to 45 minutes to purchase your goods, or try an item on. You are not shocked that the item you have in your hand at the till has peoples shoe marks on, because it has been on the floor for the past couple of hours. You are not shocked that you may only get one wear out of your latest dress or pair of jeans, because this isexactly what you are paying for.
In contrast look at a pricier retailer or department store. You walk in, often greeted by a friendly albeit slightly orange lady who welcomes you with a smile and often tells you of the latest offers. You walk in to well maintained and organised displays, staff who try to go out of their way (sometimes a little bit over the top but hey) to serve you the customer, recommending the latest styles, the best items for your shape whilst providing advice on the fit, how it looks and how to care for your item. The transactions are usually quick and efficient also.
You walk out of the store with your purchase knowing that the extra money spent, went on a quality item that could last a number of years and that will go with everything. It paid for staff who made you feel welcome and gave you educated advice and you were slightly impressed by the fact for the past half hour, you felt like the shopping experience was ‘all about you’.
(Obviously there are exceptions!)
Oh no...There’s a hole the size of Belgium in my blouse!
Now for the interesting part, and I am sure many of you will secretly admit to this.
You find a hole in that blouse you just brought. It is an absolute tragedy! Your Friday night is ruined! Depending on which store you purchased your item from however determines your reaction.
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF-gHUpIwcb-YyN0ONlweGyWpblzQfpmZVsyhhKKxm202tv658QgJiEUc71xc9UxSoR3_6bpaTrj0p5DAUuOf5Hi8tCY7ONJrDGbMqYmbk21MklUFvLYgsljroW4s3rBzWH2lWV7iKbXk/s1600/jeans.jpg">
It all started with the blouse....
The one you brought from Primark you simply keep in the bag and chuck to the back of your wardrobe. You can’t be bothered with the queuing, chaos or hassle again. It was only cheap and you probably have another item you could replace it with.
The more expensive blouse you brought from the store has a hole in it. You jump straight in the car, pay the extortionate Saturday parking rates, and find yourself at the customer service desk getting a replacement or a refund. You paid a premium so you expect good after sales service too. You also care about the item that you have purchased. You paid the premium to look and feel good!
The fitness industry is just like this! I have heard horror stories of people having to buy themselves out of their gym contracts halfway through the year, as they have used the facilities once or twice. Afterwards you may think, ‘where was my ‘we miss you letter’’ from the facility when they realised you hadn’t been in a while.
You guessed it! There wasn’t one!
These gyms do not expect to see you, and just like Primark, because you are paying such low rates, they expect you to never notice that little direct debit you set up with them, trickling out of your account each and every month, so never expect you to make a request for a refund.
Primark Gyms
The big chains will offer you ‘the world’ at the cheapest price because they can! If every paying member of a club turned up to one of these gyms on the same day at the same time, there would be queuing barriers for each machine that probably circled the buildings three times over. It is bad enough sharing the free weights with another user, but would you queue for a couple of hours to use a treadmill?
Do you feel like you get that department store service every time you walk in your local gym? Are you greeted? Are your needs met? Are you given recommendations and advice? Most of all...are you getting the results that you are paying the membership for?
Exactly!
I just can’t afford personal training at the moment...
One of the biggest things we experience as a personal training company as an objection to our services is the cost. Don’t get me wrong, personal training is a non essential luxury item that many are not in a position to afford.
A lot of people however simply just haven’t got their health and fitness as a priority at the moment, and would prefer to spend it on other things. They may think that health and fitness is their priority and may even only have to trade one night out at the pub a month for the personal training services that would make dramatic differences to their health, but perhaps at this time, obtaining the quickest yard of ale time is the main priority!
There is nothing wrong with this of course! Enjoy yourselves!
An interesting test for anybody who wants to know what their priorities are at a certain time in their life, would be to sit down with your check book or bank statement and categorise where you spend your money. Then sit down with your calendar and categorise how you spend your time outside of work. Or if you have kids and want some extreme honesty, ask them what they think your priorities in life are.
You may be in for a surprise! You may be thinking that your priority is health and fitness at the moment, but what do your kids, bills and calendar say? If you want to prioritise your health you may just need to make a few adjustments here and there with your expenditure and time, or you may just need that extra push and expert advice that you can receive from a quality personal trainer.
What are your results and wellbeing worth?
As with anything, we only expect to pay what we feel a service or product is worth to us. A major problem with fitness facilities around the country slashing their prices, is that it makes personal training service providers seem even more expensive; the Ralph Lauren of the clothing industry perhaps. This further removes potential clients from the results they have always dreamed of!
Remember back to my example of your shopping experience in the department store. Some of the key words were: WELCOMING, ORGANISED, GREAT AFTERSALES CARE, QUALITY, and EDUCATION.
Well with the right personal trainer you get all of this (or at least should expect it) and MORE!
Unlike your visits to the Primark gym you should feel better afterwards than when you first walked in. You should feel that your results are the main priority of your trainer and that he or she will go out of their way to deliver their promises to you. You should be in contact with them regularly and helped towards your goals even when you are not with them. You should feel safe in their company and motivated in a manner that suits your personality, and most of all you should feel like the service that is being offered is backed by a sound knowledge of their field, and how the body works and reacts to certain situations.
And yes you are right, that hour should be ‘all about you’
Personal training should be seen as an investment and not a cost, and like the more expensive garment should be a key part of your wardrobe for many years, whilst being matched with any other new item of your life.
Quality Not Quantity
So as you stand outside the Primark of the fitness industry, think about what you truly want from a service.
In the current financial climate, we spend a lot of our time comparing prices and often just jump for the cheapest option, but what does your health mean to you? How important is your fitness? What do you want out of your hours of training that you plan to pursue?
If you want results, personal training may be the best investment you can make.
I will leave this article with something to think about:
When you are out of quality...what else are you left to offer?
By Phoenix Pro Strength & Conditioning Coach, Scott Marsh
Upon my drive home from London at the weekend, I passed a Primark store and it got me thinking....
The Primark store that I noticed was not overly outstanding or extraordinary, just your pretty average store, with its clinical white walls and welcoming blue lettering above the door, offering simple designs and cheap fabrics, purchased in bulk meaning that they can be supplied to consumers at discount rates.
Beyond ethical law suits and cheap fabrics however, every time you go to a Primark store you will notice one thing: It is absolutely bursting at the seams that it sells!
There are swarms of people walking down the worn out, sweet trodden, Mcdonalds takeaway filled carpet walkways. There are people everywhere in fact: around the shelves, on the shelves, stacking the shelves, knocking things off the shelves and more often than not you are greeted by a little kiddy that jumps out of one of the racks making a large racket whilst their concerned mother, arms full of clothing searches for her little delight.
The hoards are not just inside! Outside the store, in the surrounding streets, the same masses wander aimlessly adorning multiple Primark bags as if they are the new greatest fashion statement. It is clear, cheap does sell.
I hear you ask though...what does Primark have to do with health, fitness or even personal training?
The Discount Culture
Also upon my drive home I drove past a number of gyms. (Doesn’t this sound like one of the most interesting drives of your life?). There were large commercial gym chains as well as a number of independently run facilities, all of which with had their latest offerings on big displays in view of the driving public. Both types of gyms had one aim and one aim only, to woo you into their facilities where you can fill in their large array of forms, where you can sign away your life (well... the next 12 months) and never be expected to return again.
The biggest thing that is noticeable in many service based businesses in the wake of the credit crunch, is huge discounting. Some gyms are offering the use of their facilities for just £15 a month. I have even seen some offering the use of their facilities for as low as £3.50 per month.
Gyms are not cheap places to run, so you can imagine either the amount of people that they are signing up or the extreme losses that they are making each and every month. On paper and on the large advertisements that these businesses pay for though it sounds fantastic for the consumer. Big name facilities to use at a fraction of the usual cost!
The Service You Pay For
This is the link.
When you go to Primark you expect what you pay for. Primark is great for those little essentials, those throw away outfits, the kind you can wear once and then throw out afterwards, due to extreme stretching in the wash, loose threads, pulls or because the red stains from the 100 snakebites you threw down it on a Friday night, without a care in the world because you only paid £3 for it!
When you shop at these discounted places, you are not shocked by rude staff that may actually get removed from the building if they crack a smile or start up conversation, you are not shocked by the fact that you have to wait for up to 45 minutes to purchase your goods, or try an item on. You are not shocked that the item you have in your hand at the till has peoples shoe marks on, because it has been on the floor for the past couple of hours. You are not shocked that you may only get one wear out of your latest dress or pair of jeans, because this isexactly what you are paying for.
In contrast look at a pricier retailer or department store. You walk in, often greeted by a friendly albeit slightly orange lady who welcomes you with a smile and often tells you of the latest offers. You walk in to well maintained and organised displays, staff who try to go out of their way (sometimes a little bit over the top but hey) to serve you the customer, recommending the latest styles, the best items for your shape whilst providing advice on the fit, how it looks and how to care for your item. The transactions are usually quick and efficient also.
You walk out of the store with your purchase knowing that the extra money spent, went on a quality item that could last a number of years and that will go with everything. It paid for staff who made you feel welcome and gave you educated advice and you were slightly impressed by the fact for the past half hour, you felt like the shopping experience was ‘all about you’.
(Obviously there are exceptions!)
Oh no...There’s a hole the size of Belgium in my blouse!
Now for the interesting part, and I am sure many of you will secretly admit to this.
You find a hole in that blouse you just brought. It is an absolute tragedy! Your Friday night is ruined! Depending on which store you purchased your item from however determines your reaction.
href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF-gHUpIwcb-YyN0ONlweGyWpblzQfpmZVsyhhKKxm202tv658QgJiEUc71xc9UxSoR3_6bpaTrj0p5DAUuOf5Hi8tCY7ONJrDGbMqYmbk21MklUFvLYgsljroW4s3rBzWH2lWV7iKbXk/s1600/jeans.jpg">
It all started with the blouse....
The one you brought from Primark you simply keep in the bag and chuck to the back of your wardrobe. You can’t be bothered with the queuing, chaos or hassle again. It was only cheap and you probably have another item you could replace it with.
The more expensive blouse you brought from the store has a hole in it. You jump straight in the car, pay the extortionate Saturday parking rates, and find yourself at the customer service desk getting a replacement or a refund. You paid a premium so you expect good after sales service too. You also care about the item that you have purchased. You paid the premium to look and feel good!
The fitness industry is just like this! I have heard horror stories of people having to buy themselves out of their gym contracts halfway through the year, as they have used the facilities once or twice. Afterwards you may think, ‘where was my ‘we miss you letter’’ from the facility when they realised you hadn’t been in a while.
You guessed it! There wasn’t one!
These gyms do not expect to see you, and just like Primark, because you are paying such low rates, they expect you to never notice that little direct debit you set up with them, trickling out of your account each and every month, so never expect you to make a request for a refund.
Primark Gyms
The big chains will offer you ‘the world’ at the cheapest price because they can! If every paying member of a club turned up to one of these gyms on the same day at the same time, there would be queuing barriers for each machine that probably circled the buildings three times over. It is bad enough sharing the free weights with another user, but would you queue for a couple of hours to use a treadmill?
Do you feel like you get that department store service every time you walk in your local gym? Are you greeted? Are your needs met? Are you given recommendations and advice? Most of all...are you getting the results that you are paying the membership for?
Exactly!
I just can’t afford personal training at the moment...
One of the biggest things we experience as a personal training company as an objection to our services is the cost. Don’t get me wrong, personal training is a non essential luxury item that many are not in a position to afford.
A lot of people however simply just haven’t got their health and fitness as a priority at the moment, and would prefer to spend it on other things. They may think that health and fitness is their priority and may even only have to trade one night out at the pub a month for the personal training services that would make dramatic differences to their health, but perhaps at this time, obtaining the quickest yard of ale time is the main priority!
There is nothing wrong with this of course! Enjoy yourselves!
An interesting test for anybody who wants to know what their priorities are at a certain time in their life, would be to sit down with your check book or bank statement and categorise where you spend your money. Then sit down with your calendar and categorise how you spend your time outside of work. Or if you have kids and want some extreme honesty, ask them what they think your priorities in life are.
You may be in for a surprise! You may be thinking that your priority is health and fitness at the moment, but what do your kids, bills and calendar say? If you want to prioritise your health you may just need to make a few adjustments here and there with your expenditure and time, or you may just need that extra push and expert advice that you can receive from a quality personal trainer.
What are your results and wellbeing worth?
As with anything, we only expect to pay what we feel a service or product is worth to us. A major problem with fitness facilities around the country slashing their prices, is that it makes personal training service providers seem even more expensive; the Ralph Lauren of the clothing industry perhaps. This further removes potential clients from the results they have always dreamed of!
Remember back to my example of your shopping experience in the department store. Some of the key words were: WELCOMING, ORGANISED, GREAT AFTERSALES CARE, QUALITY, and EDUCATION.
Well with the right personal trainer you get all of this (or at least should expect it) and MORE!
Unlike your visits to the Primark gym you should feel better afterwards than when you first walked in. You should feel that your results are the main priority of your trainer and that he or she will go out of their way to deliver their promises to you. You should be in contact with them regularly and helped towards your goals even when you are not with them. You should feel safe in their company and motivated in a manner that suits your personality, and most of all you should feel like the service that is being offered is backed by a sound knowledge of their field, and how the body works and reacts to certain situations.
And yes you are right, that hour should be ‘all about you’
Personal training should be seen as an investment and not a cost, and like the more expensive garment should be a key part of your wardrobe for many years, whilst being matched with any other new item of your life.
Quality Not Quantity
So as you stand outside the Primark of the fitness industry, think about what you truly want from a service.
In the current financial climate, we spend a lot of our time comparing prices and often just jump for the cheapest option, but what does your health mean to you? How important is your fitness? What do you want out of your hours of training that you plan to pursue?
If you want results, personal training may be the best investment you can make.
I will leave this article with something to think about:
When you are out of quality...what else are you left to offer?
Tuesday, 23 November 2010
Calling all stress cadets...
It’s a proven fact that stress makes you fat and it’s no coincidence that our ever increasing hurried, hectic and rushed lifestyles have coincided with increases in obesity, cancer, heart disease and diabetes rates in the last 20 years or more. So stress not only makes you fat but kills you too!
Before we take a look at ways in which we can manage stress, let’s first identify if you are stressed and then how to you can help to relieve it. It makes perfect sense that if we reduce our stress levels our health will improve, we’ll lose fat and be less likely to develop a life threatening disease.
The term type C personality was coined by Shawn Talbott, the author of The Cortisol Connection. It is a name for someone who is chronically stressed. Some common type C characteristics include; feeling always snowed under with work, continual state of hurry-hurry, constant fatigue, abdominal weight gain, depressed and low sex drive. The C stands for Cortisol, an important hormone released by the adrenal glands and its responsible regulating the body’s metabolism of glucose, proteins and lipids. It’s called the fight or flight hormone; when we face a stressor cortisol levels increase which in turn increases blood glucose, protein and fat levels for energy ready to fight or flee the stressor. In an ideal scenario we deal with the stressor and the cortisol levels return to a normal level but we usually can’t run or hide from our everyday stresses such as paying the mortgage, cramming too much into a day, family life or work, so it’s very easy for cortisol levels to be continuously raised leaving us chronically stressed and a ‘type C personality’.
To help you find out if you are a type C personality answer the following questions with either 0 for Never or No, 1 for Occasionally and 2 for Frequently or Yes.
• How often do you experience stressful situations?
• How often do you feel fatigued for no apparent reason?
• How often do you get less than 8 hours sleep?
• How often do you feel anxious/depressed?
• How often do you feel overwhelmed or confused?
• How often is your sex drive lower than you would like it to be?
• Do you tend to gain weight easily?
• How often have you attempted to control your body weight?
• How often do you pay close attention to the foods you eat?
• How often do you crave carbohydrates (sweets/breads etc)?
• How often do you experience difficulty with memory or muscle tightness in your neck, shoulders or jaw?
• How often do you experience digestive problems such as gas, bloating, ulcers, heartburn, constipation or diarrhoea?
• How often do you get sick/catch colds or the flu?
Now add up the answers to give you a total score. If you scored 0-5 points you are as cool as a cucumber, well done! A score of 6-10 points and you’re a Strained Jane but are managing your stress levels well. If you scored 11 points and above you are a Stressed Jess and almost definitely suffering from an overactive stress response and need to deal with it.
We can’t always avoid stress but we can learn how to manage it more effectively. The following tips will serve as a good base from which to start changing the way you manage your lifestyle but if you feel you need an extra hand or a push in the right direction come and have a chat. At Phoenix Pro Fitness the holistic approach to improved health runs through our veins and we are always here as a shoulder to lean on. Come and speak to one of the team and we’ll help provide the tools to manage your stress.
1. Change your email program so that it only checks for messages every hour – you’ll not be interrupted with a ‘ding’ or ‘ping’ from the screen, leaving you to get some real work done.
2. Leave the phone behind – even though you tell yourself you won’t answer it there is a part of you waiting for that ring.
3. Read – Take time out in the day to lose yourself in a chapter of your favourite book or magazine.
4. Take a break – Take a proper lunch break, you’ll be more productive in the afternoon too.
5. Day Off – Take a day off each week, strictly no work including thoughts and worries.
6. Get a massage – A great way to unwind each week. At Phoenix Pro Fitness we have an in house sports massage therapist so book a free 30 minute massage.
7. Take a bath
8. Lighten up and laugh – Life’s too short to mope about, share some jokes with friends, watch your favourite comedian, whatever makes you laugh do more it.
9. Take a long weekend – Even short breaks significantly reduce cortisol levels.
10. Get a pet – Stroking a cat or walking a dog relieves stress too.
11. Get some sleep – This is vital, make sure you have enough every night, don’t stay up and watch crap on TV or finish that work report. Hit the sack early and get 8 or more hours.
12. Exercise – Leave the thinking and programming to us at PPF and just enjoy the process of feeling fitter and healthier.
13. Eat well – Speak to a member of the team and we’ll guide you in the right direction to a better diet.
Before we take a look at ways in which we can manage stress, let’s first identify if you are stressed and then how to you can help to relieve it. It makes perfect sense that if we reduce our stress levels our health will improve, we’ll lose fat and be less likely to develop a life threatening disease.
The term type C personality was coined by Shawn Talbott, the author of The Cortisol Connection. It is a name for someone who is chronically stressed. Some common type C characteristics include; feeling always snowed under with work, continual state of hurry-hurry, constant fatigue, abdominal weight gain, depressed and low sex drive. The C stands for Cortisol, an important hormone released by the adrenal glands and its responsible regulating the body’s metabolism of glucose, proteins and lipids. It’s called the fight or flight hormone; when we face a stressor cortisol levels increase which in turn increases blood glucose, protein and fat levels for energy ready to fight or flee the stressor. In an ideal scenario we deal with the stressor and the cortisol levels return to a normal level but we usually can’t run or hide from our everyday stresses such as paying the mortgage, cramming too much into a day, family life or work, so it’s very easy for cortisol levels to be continuously raised leaving us chronically stressed and a ‘type C personality’.
To help you find out if you are a type C personality answer the following questions with either 0 for Never or No, 1 for Occasionally and 2 for Frequently or Yes.
• How often do you experience stressful situations?
• How often do you feel fatigued for no apparent reason?
• How often do you get less than 8 hours sleep?
• How often do you feel anxious/depressed?
• How often do you feel overwhelmed or confused?
• How often is your sex drive lower than you would like it to be?
• Do you tend to gain weight easily?
• How often have you attempted to control your body weight?
• How often do you pay close attention to the foods you eat?
• How often do you crave carbohydrates (sweets/breads etc)?
• How often do you experience difficulty with memory or muscle tightness in your neck, shoulders or jaw?
• How often do you experience digestive problems such as gas, bloating, ulcers, heartburn, constipation or diarrhoea?
• How often do you get sick/catch colds or the flu?
Now add up the answers to give you a total score. If you scored 0-5 points you are as cool as a cucumber, well done! A score of 6-10 points and you’re a Strained Jane but are managing your stress levels well. If you scored 11 points and above you are a Stressed Jess and almost definitely suffering from an overactive stress response and need to deal with it.
We can’t always avoid stress but we can learn how to manage it more effectively. The following tips will serve as a good base from which to start changing the way you manage your lifestyle but if you feel you need an extra hand or a push in the right direction come and have a chat. At Phoenix Pro Fitness the holistic approach to improved health runs through our veins and we are always here as a shoulder to lean on. Come and speak to one of the team and we’ll help provide the tools to manage your stress.
1. Change your email program so that it only checks for messages every hour – you’ll not be interrupted with a ‘ding’ or ‘ping’ from the screen, leaving you to get some real work done.
2. Leave the phone behind – even though you tell yourself you won’t answer it there is a part of you waiting for that ring.
3. Read – Take time out in the day to lose yourself in a chapter of your favourite book or magazine.
4. Take a break – Take a proper lunch break, you’ll be more productive in the afternoon too.
5. Day Off – Take a day off each week, strictly no work including thoughts and worries.
6. Get a massage – A great way to unwind each week. At Phoenix Pro Fitness we have an in house sports massage therapist so book a free 30 minute massage.
7. Take a bath
8. Lighten up and laugh – Life’s too short to mope about, share some jokes with friends, watch your favourite comedian, whatever makes you laugh do more it.
9. Take a long weekend – Even short breaks significantly reduce cortisol levels.
10. Get a pet – Stroking a cat or walking a dog relieves stress too.
11. Get some sleep – This is vital, make sure you have enough every night, don’t stay up and watch crap on TV or finish that work report. Hit the sack early and get 8 or more hours.
12. Exercise – Leave the thinking and programming to us at PPF and just enjoy the process of feeling fitter and healthier.
13. Eat well – Speak to a member of the team and we’ll guide you in the right direction to a better diet.
Monday, 15 November 2010
Correctives; Little exercises that make a big difference
When it comes to achieving a fitness goal, whether it be for performance or body transformation, it really pays to pay attention to the finer details of your body's biomechanics.
The word 'correctives' has become something of a buzzword in recent years and basically describes any exercise that is physically corrective in nature. It may incorporate an exercise or series of exercises designed to rehabilitate following an injury (rehabilitation) or it can describe exercises programmed as a preventative measure where a biomechanical assymetry or weakness presents a likelihood of injury occuring (prehabilitation).
Either way, corrective exercises performed with good form on a regular basis can make an enormous difference to your end results. For example, someone with over active anterior muscles (let's say, quads and hip flexors) and weak lower limb posterior muscles (ie glutes and hamstrings) is likely to experience lower back pain as a result of compensation, so it makes sense to redress this imbalance by prescribing corrective exercises that do exactly that.
This is where a regular functional movement screen and kinetic chain assessment (evaluations of the way you move and your body's postural status) are essential if you want to achieve optimal results and make the most of your time in the gym. They may only take a few minutes but the difference, both in terms of your output in training immediately after, and your progress, will be significant.
At Phoenix Pro Fitness every one of our All Access members undergo regular and thorough biomechanical evaluations and are prescribed appropriate exercises to optimise their equally individual training programmes, because ultimately a programme written specifically for you, your goals and your body will always deliver more than a generic routine.
The word 'correctives' has become something of a buzzword in recent years and basically describes any exercise that is physically corrective in nature. It may incorporate an exercise or series of exercises designed to rehabilitate following an injury (rehabilitation) or it can describe exercises programmed as a preventative measure where a biomechanical assymetry or weakness presents a likelihood of injury occuring (prehabilitation).
Either way, corrective exercises performed with good form on a regular basis can make an enormous difference to your end results. For example, someone with over active anterior muscles (let's say, quads and hip flexors) and weak lower limb posterior muscles (ie glutes and hamstrings) is likely to experience lower back pain as a result of compensation, so it makes sense to redress this imbalance by prescribing corrective exercises that do exactly that.
This is where a regular functional movement screen and kinetic chain assessment (evaluations of the way you move and your body's postural status) are essential if you want to achieve optimal results and make the most of your time in the gym. They may only take a few minutes but the difference, both in terms of your output in training immediately after, and your progress, will be significant.
At Phoenix Pro Fitness every one of our All Access members undergo regular and thorough biomechanical evaluations and are prescribed appropriate exercises to optimise their equally individual training programmes, because ultimately a programme written specifically for you, your goals and your body will always deliver more than a generic routine.
Monday, 25 October 2010
Breathing Technique for Effective Strength Training
It’s something we do 28800 times every day involuntarily, yet most of us have a poor breathing technique, we’ve become lazy when breathing. We tend to expand our chest cavity, puffing our chests out and up as we inhale but this is a highly inefficient way to breathe which only fills the top of the lungs with air and does not utilize full lung capacity. For improved technique try focusing on filling the lower level of the lungs with air. Firstly push the diaphragm down and force the abdomen out (like a pot belly). Then fill the middle portion of the lungs by expanding the chest cavity and raising the rib cage, finally, fill the upper level of the lungs by raising the chest and shoulders slightly. To exhale pull the abdomen in first and then lower the shoulders and chest. Practice correct breathing a few times a day in order to re-train your autonomic nervous system. You’ll also find that 10 correct breaths is a great way to de-stress and pause for thought during a hectic jam packed day!
Breathing when we are strength training is, however, a different ball game. There are many articles which contradict one another with regard to the correct breathing technique to use during strength training, but what I am about to tell you is widely accepted as the safest and most effective method and the one used by most health professionals today. I like to call it the draw in and brace method. This technique will involve holding air in through forced exhalation which is more commonly known as the Valsalva Manoeuvre. The Valsalva Manoeuvre should not be attempted by people with hypertension (high blood pressure) who should seek medical advice first. You have all performed the VM before when pinching your nose and clearing your ears during a flight. Have a go if you’ve forgotten. So, to draw in and brace think about sucking in your navel, drawing it in closer to your spine, making your waist line smaller (but not breathing in). Then once you’re stomach is drawn in perform the VM but instead try to push the air down not up thus placing pressure on the abdomen and, as it tries to stick out, maintain the drawn in navel. If you’ve done it correctly you’ll find that your abdominal region has become rigid and strong like a trunk. However if you are struggling it may take time to gain full control on the abdominal muscles to correctly draw in then brace. As with most things in life, especially in exercise, practice makes perfect so try to be patient and it’ll come. To help we’ll be releasing videos on breathing soon.
We’re now ready to look at using that method during a movement. Say for instance you are going to perform a back squat. You’re standing vertically ready to flex at the hips, knees and ankles and lower yourself to the floor. By now your abdomen should already be activated and stabilising your torso otherwise you would crumple to the floor like a concertina. But before you begin to move downwards suck in your navel, take a breath and brace, hold your breath as you go down, at the bottom of the rep exhale a small amount of air in a short, sharp burst, continuing to draw in and brace, then begin the upwards phase of the squat, only when you have completed the full movement do you release the rest of the air, then, straight away suck in new air keeping your abdomen drawn in and brace before performing the next rep.
Look out for our upcoming videos on breathing which will be on the Phoenix Pro Fitness Blog at phoenixprofit.blogspot.com and YouTube.
Matt Jordan
Phoenix Pro Fitness Coach
Breathing when we are strength training is, however, a different ball game. There are many articles which contradict one another with regard to the correct breathing technique to use during strength training, but what I am about to tell you is widely accepted as the safest and most effective method and the one used by most health professionals today. I like to call it the draw in and brace method. This technique will involve holding air in through forced exhalation which is more commonly known as the Valsalva Manoeuvre. The Valsalva Manoeuvre should not be attempted by people with hypertension (high blood pressure) who should seek medical advice first. You have all performed the VM before when pinching your nose and clearing your ears during a flight. Have a go if you’ve forgotten. So, to draw in and brace think about sucking in your navel, drawing it in closer to your spine, making your waist line smaller (but not breathing in). Then once you’re stomach is drawn in perform the VM but instead try to push the air down not up thus placing pressure on the abdomen and, as it tries to stick out, maintain the drawn in navel. If you’ve done it correctly you’ll find that your abdominal region has become rigid and strong like a trunk. However if you are struggling it may take time to gain full control on the abdominal muscles to correctly draw in then brace. As with most things in life, especially in exercise, practice makes perfect so try to be patient and it’ll come. To help we’ll be releasing videos on breathing soon.
We’re now ready to look at using that method during a movement. Say for instance you are going to perform a back squat. You’re standing vertically ready to flex at the hips, knees and ankles and lower yourself to the floor. By now your abdomen should already be activated and stabilising your torso otherwise you would crumple to the floor like a concertina. But before you begin to move downwards suck in your navel, take a breath and brace, hold your breath as you go down, at the bottom of the rep exhale a small amount of air in a short, sharp burst, continuing to draw in and brace, then begin the upwards phase of the squat, only when you have completed the full movement do you release the rest of the air, then, straight away suck in new air keeping your abdomen drawn in and brace before performing the next rep.
Look out for our upcoming videos on breathing which will be on the Phoenix Pro Fitness Blog at phoenixprofit.blogspot.com and YouTube.
Matt Jordan
Phoenix Pro Fitness Coach
Friday, 22 October 2010
To load or not to load; strength training for kids
In our modern day society, when we hear of the youth of this country, it is often for negative reasons: childhood obesity, underperformance in education, dwindling levels of fitness and rising levels of teenage pregnancies to name but a few.
Statistics being correct, when the youth appear to be in most need of help and guidance from their elders, we see more and more adults avoiding the teaching, coaching and helping of the young in fear of being regarded as ‘potential child abusers’ further poisoning the relationships between the generations.
Youth physical training is immensely important. Focussed and well-designed training for particular sports at an early age can see the development of a fantastic athlete. However, even for non-athletes, structured resistance, speed and agility training can have huge impact on Britain’s youth.
A top strength coach recently summarised to me why childhood obesity is on the rise and why kids shy away from the gyms and physical activity.
Firstly local facilities specialising in youth training simply do not exist anymore. Commercial facilities have little interest in youth training. It is not a money maker, and the interaction of the young and adults is near unheard of. The best that many can muster is an hours, once a week ‘supervised’ session in a non-peak time well away from their full paying adult public. The major issue with this is that the training is un-progressive, poorly designed, has a large focus on machine based resistance and offers little inspiration to young sports people. Many kids simply cannot see how their efforts transfer from the gym to the pitch or daily life and thus boredom follows.
Secondly, as already mentioned, many adults are steering clear of working with youngsters, but this is not the only issue. Many adults who train kids forget what it is like to actually be a kid, which can make training fruitless and lacklustre. Coaches working with kids must remember that children are not miniature adults. No matter how big and strong a child is, they are still physically less mature and are often experiencing many drills and training techniques for the first time. Even when this is taken into account, adult programs and training philosophies are not appropriate for younger populations, the intensity and volume are usually far beyond the reach of even the fittest youth. One of the most common mistakes that I have seen with trainers training kids fall into this category.
Thirdly, adults and schools are simply scared that resistance training will turn the kids of the UK into ‘an army of dwarves’. They therefore over the years have removed resistance training from curriculums and the minds of their children. The notion that resistance training will stunt the growth of children is far from the truth. Many studies have in fact shown that resistance-type training has a favourable influence on growth, providing appropriate training guidelines are followed. There have also been many studies linking increased bone density in adolescents with weight training. With women being more susceptible to conditions such as osteoporosis, building solid bone mass at an early age is an important way of avoiding the condition in later life.
Besides increased sports performance, for already-active kids who participate in sports, injury prevention is a hot topic. Every year, millions of injuries occur during sport participation, and with kids making up the majority of participants, this brings the likeliness of injury higher. In many cases these injuries occur due to the young athletes being ill prepared to handle the demands of their chosen sport: reacting to dynamic forces, and unpredictable movement patterns to name just a few. Building functional strength can help youths adapt to the stresses of the sport better, preventing strains, sprains and breaks, keeping them on the pitch for the entire season.
Childhood obesity is on the rise, due to poor nutritional habits, changes in hobbies and the popularity of sedentary lifestyles. Resistance training can offer youths a bang for their buck approach in increasing their fitness levels and how they look. As an adult, who grew up obese, I can say from my own experience that if I had been given the chance to resistance train at an earlier age I may have shed the weight a lot sooner than I did.
The thing about being obese at any age is that it is difficult to get involved in classes and team sports, because you already find yourself at a massive disadvantage to others. For those individuals who carry the extra weight, confidence is usually an issue. Joining team activities can further demotivate already demotivated individuals. When we are demotivated we do not have the grit to pursue our goals fully and the results we achieve are often below par.
With personal training and resistance training, the programs that are worked to are very individual. The only competitor is you, and this can give people a huge confidence boost. They are independent, and they can see that the work that is put in, directly translates to the results they are seeing. Not only can you get better results with a well thought out resistance training programme, but you can begin developing that body confidence that is so essential, particularly in this day and age. Research has also shown that those youths who are less fit to begin with might benefit the most from resistance based training compared to other forms.
For those kids that are not athletes and are not overweight, resistance exercise still offers huge benefits. Vandalism and other anti-social behaviour has been found to correlate with boredom. Weight training can be a fantastic way to let off steam, whilst keeping the mind of the youth invigorated and interested. Many life skills can be learnt from weight lifting; patience, the importance of hard work and dedication to name just a few.
Still not convinced? Sejnowsk concludes that exercise enhances the formation and survival of new nerve cells as well as the connections between nerve cells, which in turn improves long term memory’. With kids constantly being criticised in the press for their exam performances, every little helps right?
As with every article I write, it is important to supply a recommendation or a call to action. Although personal training may not be for everyone, encouraging your children to train with weights may well be a great idea! As well as boosting their fitness levels, encouraging body confidence, and preventing sporting injuries, training with your kids can be an awesome experience. For those with goals to work to, it is important to have people supporting you. Training with your kids not only offers the social support that many need, but exercise can offer a great bonding experience!
Here at Phoenix Pro Fitness our coaches are already experienced with training a wide variety of ages, from the age of 8 up to adults in their 70’s. Although personal training may not be the top of your list for your child, it may well be something to consider.
1:1 coaching of well-planned programmes that are adjustable to a child’s needs, as well as coaching aimed at the level of the child can offer a fun experience whilst getting your child fit. As with any special population, if you are considering personal training for your youngsters, make sure you get in contact with a reputable company/coach who has experience with training kids. They will be able to accurately monitor your child’s progress and tolerance to training, and can encourage your child to develop a fit and healthy lifestyle as well as training with weights.
Scott Marsh
21/10/2010
Statistics being correct, when the youth appear to be in most need of help and guidance from their elders, we see more and more adults avoiding the teaching, coaching and helping of the young in fear of being regarded as ‘potential child abusers’ further poisoning the relationships between the generations.
Youth physical training is immensely important. Focussed and well-designed training for particular sports at an early age can see the development of a fantastic athlete. However, even for non-athletes, structured resistance, speed and agility training can have huge impact on Britain’s youth.
A top strength coach recently summarised to me why childhood obesity is on the rise and why kids shy away from the gyms and physical activity.
Firstly local facilities specialising in youth training simply do not exist anymore. Commercial facilities have little interest in youth training. It is not a money maker, and the interaction of the young and adults is near unheard of. The best that many can muster is an hours, once a week ‘supervised’ session in a non-peak time well away from their full paying adult public. The major issue with this is that the training is un-progressive, poorly designed, has a large focus on machine based resistance and offers little inspiration to young sports people. Many kids simply cannot see how their efforts transfer from the gym to the pitch or daily life and thus boredom follows.
Secondly, as already mentioned, many adults are steering clear of working with youngsters, but this is not the only issue. Many adults who train kids forget what it is like to actually be a kid, which can make training fruitless and lacklustre. Coaches working with kids must remember that children are not miniature adults. No matter how big and strong a child is, they are still physically less mature and are often experiencing many drills and training techniques for the first time. Even when this is taken into account, adult programs and training philosophies are not appropriate for younger populations, the intensity and volume are usually far beyond the reach of even the fittest youth. One of the most common mistakes that I have seen with trainers training kids fall into this category.
Thirdly, adults and schools are simply scared that resistance training will turn the kids of the UK into ‘an army of dwarves’. They therefore over the years have removed resistance training from curriculums and the minds of their children. The notion that resistance training will stunt the growth of children is far from the truth. Many studies have in fact shown that resistance-type training has a favourable influence on growth, providing appropriate training guidelines are followed. There have also been many studies linking increased bone density in adolescents with weight training. With women being more susceptible to conditions such as osteoporosis, building solid bone mass at an early age is an important way of avoiding the condition in later life.
Besides increased sports performance, for already-active kids who participate in sports, injury prevention is a hot topic. Every year, millions of injuries occur during sport participation, and with kids making up the majority of participants, this brings the likeliness of injury higher. In many cases these injuries occur due to the young athletes being ill prepared to handle the demands of their chosen sport: reacting to dynamic forces, and unpredictable movement patterns to name just a few. Building functional strength can help youths adapt to the stresses of the sport better, preventing strains, sprains and breaks, keeping them on the pitch for the entire season.
Childhood obesity is on the rise, due to poor nutritional habits, changes in hobbies and the popularity of sedentary lifestyles. Resistance training can offer youths a bang for their buck approach in increasing their fitness levels and how they look. As an adult, who grew up obese, I can say from my own experience that if I had been given the chance to resistance train at an earlier age I may have shed the weight a lot sooner than I did.
The thing about being obese at any age is that it is difficult to get involved in classes and team sports, because you already find yourself at a massive disadvantage to others. For those individuals who carry the extra weight, confidence is usually an issue. Joining team activities can further demotivate already demotivated individuals. When we are demotivated we do not have the grit to pursue our goals fully and the results we achieve are often below par.
With personal training and resistance training, the programs that are worked to are very individual. The only competitor is you, and this can give people a huge confidence boost. They are independent, and they can see that the work that is put in, directly translates to the results they are seeing. Not only can you get better results with a well thought out resistance training programme, but you can begin developing that body confidence that is so essential, particularly in this day and age. Research has also shown that those youths who are less fit to begin with might benefit the most from resistance based training compared to other forms.
For those kids that are not athletes and are not overweight, resistance exercise still offers huge benefits. Vandalism and other anti-social behaviour has been found to correlate with boredom. Weight training can be a fantastic way to let off steam, whilst keeping the mind of the youth invigorated and interested. Many life skills can be learnt from weight lifting; patience, the importance of hard work and dedication to name just a few.
Still not convinced? Sejnowsk concludes that exercise enhances the formation and survival of new nerve cells as well as the connections between nerve cells, which in turn improves long term memory’. With kids constantly being criticised in the press for their exam performances, every little helps right?
As with every article I write, it is important to supply a recommendation or a call to action. Although personal training may not be for everyone, encouraging your children to train with weights may well be a great idea! As well as boosting their fitness levels, encouraging body confidence, and preventing sporting injuries, training with your kids can be an awesome experience. For those with goals to work to, it is important to have people supporting you. Training with your kids not only offers the social support that many need, but exercise can offer a great bonding experience!
Here at Phoenix Pro Fitness our coaches are already experienced with training a wide variety of ages, from the age of 8 up to adults in their 70’s. Although personal training may not be the top of your list for your child, it may well be something to consider.
1:1 coaching of well-planned programmes that are adjustable to a child’s needs, as well as coaching aimed at the level of the child can offer a fun experience whilst getting your child fit. As with any special population, if you are considering personal training for your youngsters, make sure you get in contact with a reputable company/coach who has experience with training kids. They will be able to accurately monitor your child’s progress and tolerance to training, and can encourage your child to develop a fit and healthy lifestyle as well as training with weights.
Scott Marsh
21/10/2010
Monday, 18 October 2010
New Kettlebell Training Course in Godalming Starting Soon!
Phoenix Pro Fitness is proud to present the return of their renowned 8 week kettle bell class for the first time in their new facility in Catteshall Lane, Godalming.
For just £79, this hugely popular 8 week course will have you ‘swinging’, ‘cleaning’ and ‘snatching’ in a mere few weeks.Refresh your exercise regime by learning new skills, improving balance, increasing strength and most of all shifting fat just before the Christmas break. The 8 week course begins on October 30th 2010, and takes place each Saturday morning at 10am led by the experienced kettle bell specialists and UK Personal trainer of the year, Charlotte Ord .
Classes are hugely sociable, and a huge variety of abilities are expected. Each individual is able to work at their own pace whilst experiencing top class coaching. Spaces are limited, and places are already being snapped up. So secure your place today: Phone: 01483 801150 Email: info@phoenixprofitness.com Rise and Rise again until Lambs become lions…
Saturday, 16 October 2010
Aiming for a Marathon?
It’s that time of year when everyone finds out if they have been successful in securing a place in next year’s London Marathon. For those of you who have, congratulations, and for those of you who were unfortunate this time around there is always the chance to run for a charity, or aim for another race.
The key to enjoying your first (or any!) marathon, is getting the preparation right. Nowadays there are an abundance of generic marathon training plans available on the internet along with dietary advice, endless tips and do’s and don’ts. More often than not the training plans and tips contradict one another which can lead to a lot of confusion. Here at Phoenix Pro Fitness we want to make effective training really simple for you. Our race experienced team of coaches and therapists will be there for you every step of the way, providing a bespoke marathon training plan to take you from your first prep run to race week; this includes personalised strength training sessions with a highly qualified coach to help you develop speed, strength and stay injury free in the run up to your race and group regeneration sessions tailored to recovering from post run muscle fatigue. We believe that, for any health related goal, the right nutritional plan is crucial for success so we also provide all of our members with comprehensive dietary advice geared towards running.
If you are an experienced runner wanting to really improve your time or you’re feeling demotivated by the same old training schedule, we can help you overcome any plateaus by applying a fresh approach to your marathon training. It’s a myth that clocking up high mileage every week is the way to train successfully as it more often than not leads to overuse injuries. Research proves that if strength endurance training is incorporated into the weekly training schedule, stamina and speed is greatly improved resulting in optimal race performance and a reduction in injury occurrence.
If you are looking for a tailored ‘road map’ to help you cross the finish line with good form come race day, then the team at Phoenix Pro Fitness can help.
Our 3 month marathon training membership offers you a comprehensive road map to your goal, full use of our state of the art new gym, unlimited access to our scientifically backed class programme and a great goodie bag (worth £89) for just £199 per month. We also have an experienced in-house team of massage therapists to help keep you on top form en route to crossing the start line next April and beyond. We really are the ‘One Stop Shop’ approach to training for the marathon, so make a huge leap forward today and choose to leave the planning to us!
If you’d like to try our club before you decide to commit to a membership, our 30 day All Access Membership lets you experience everything we have to offer for just £69. We are certain that you will see improvements in your strength, flexibility and cardiovascular fitness within that time, helping you on your way to achieving something special.
For more information please call us on 01483 801150 or drop in and say hi. We’re based at Woodside Park, Catteshall Lane, Godalming, Surrey GU7 1LG
The key to enjoying your first (or any!) marathon, is getting the preparation right. Nowadays there are an abundance of generic marathon training plans available on the internet along with dietary advice, endless tips and do’s and don’ts. More often than not the training plans and tips contradict one another which can lead to a lot of confusion. Here at Phoenix Pro Fitness we want to make effective training really simple for you. Our race experienced team of coaches and therapists will be there for you every step of the way, providing a bespoke marathon training plan to take you from your first prep run to race week; this includes personalised strength training sessions with a highly qualified coach to help you develop speed, strength and stay injury free in the run up to your race and group regeneration sessions tailored to recovering from post run muscle fatigue. We believe that, for any health related goal, the right nutritional plan is crucial for success so we also provide all of our members with comprehensive dietary advice geared towards running.
If you are an experienced runner wanting to really improve your time or you’re feeling demotivated by the same old training schedule, we can help you overcome any plateaus by applying a fresh approach to your marathon training. It’s a myth that clocking up high mileage every week is the way to train successfully as it more often than not leads to overuse injuries. Research proves that if strength endurance training is incorporated into the weekly training schedule, stamina and speed is greatly improved resulting in optimal race performance and a reduction in injury occurrence.
If you are looking for a tailored ‘road map’ to help you cross the finish line with good form come race day, then the team at Phoenix Pro Fitness can help.
Our 3 month marathon training membership offers you a comprehensive road map to your goal, full use of our state of the art new gym, unlimited access to our scientifically backed class programme and a great goodie bag (worth £89) for just £199 per month. We also have an experienced in-house team of massage therapists to help keep you on top form en route to crossing the start line next April and beyond. We really are the ‘One Stop Shop’ approach to training for the marathon, so make a huge leap forward today and choose to leave the planning to us!
If you’d like to try our club before you decide to commit to a membership, our 30 day All Access Membership lets you experience everything we have to offer for just £69. We are certain that you will see improvements in your strength, flexibility and cardiovascular fitness within that time, helping you on your way to achieving something special.
For more information please call us on 01483 801150 or drop in and say hi. We’re based at Woodside Park, Catteshall Lane, Godalming, Surrey GU7 1LG
Wednesday, 13 October 2010
Benefits of Olympic Lifting
As part of our commitment to providing our members with the very best in exercise and nutritional information, our staff regularly train with the leading names in the field.
Earlier this week we had the pleasure of training with Brian Hamill, Head Coach of the South Eastern Counties Weightlifting Association and Staff Coach for the British Weightlifters Association. Brian has trained a number of world class weight lifters and Olympic athletes and at 73 years of age is a perfect example of why lifting weights is good for you!
So why is Olympic lifting in particular good for you?
Well, firstly, these total body movements recruit a huge number of muscles simultaenously, meaning a significant metabolic demand and consequent fat loss.
Secondly, and as perfectly demonstrated by Brian, olympic lifting encourages the use of the body's full range of motion, meaning that from a performance and general day to day perspective you are more flexible and more resilient to injury.
Thirdly, training movements such as the clean, jerk and snatch significantly strengthens the neuromuscular connection, meaning increased speed, force generation and overall performance, whether that be in a sporting or aesthetic context.
Finally, these fast explosive movements develop kinaesthesis, or bodily awareness, which results in better balance, better coordination, and thus better results.
You don't have to be an avid weight lifter or athlete to benefit from these power based exercises. Here at Phoenix Pro we start with the very basics and very light or no loads to ensure that technique and range are developed before any progressions are made.
Benefits of Olympic Lifting
As part of our commitment to providing our members with the very best in exercise and nutritional information, our staff regularly train with the leading names in the field.
Earlier this week we had the pleasure of training with Brian Hamill, Head Coach of the South Eastern Counties Weightlifting Association and Staff Coach for the British Weightlifters Association. Brian has trained a number of world class weight lifters and Olympic athletes and at 73 years of age is a perfect example of why lifting weights is good for you!
So why is Olympic lifting in particular good for you?
Well, firstly, these total body movements recruit a huge number of muscles simultaenously, meaning a significant metabolic demand and consequent fat loss.
Secondly, and as perfectly demonstrated by Brian, olympic lifting encourages the use of the body's full range of motion, meaning that from a performance and general day to day perspective you are more flexible and more resilient to injury.
Thirdly, training movements such as the clean, jerk and snatch significantly strengthens the neuromuscular connection, meaning increased speed, force generation and overall performance, whether that be in a sporting or aesthetic context.
Finally, these fast explosive movements develop kinaesthesis, or bodily awareness, which results in better balance, better coordination, and thus better results.
You don't have to be an avid weight lifter or athlete to benefit from these power based exercises. Here at Phoenix Pro we start with the very basics and very light or no loads to ensure that technique and range are developed before any progressions are made.
Monday, 4 October 2010
Foam Rolling Technique
Following on from our recent blog post on self myofascial release, Phoenix Pro Fitness coach Matt Jordan is back with two videos to demonstrate exercises you can use to speed up your recovery and regeneration after training. You can also use these techniques to realign and activate muscle fibres and spindles prior to training.
Monday, 27 September 2010
World Class Nutrition Expert Seminar in Godalming
If you've heard anything about the outstanding fat loss, performance and health boosting effects of an alkalising diet then you have probably heard of Phil Richards.
Phil is a world renowned strength, conditioning and nutrition expert who has consulted with the likes of champion boxer Amir Khan, UK strongest man Glen Ross, World Champion Triathlete Nick Dunn and many more international athletes.
Phil's incredible knowledge has been built over 25 years consulting in professional sport and with the general public, and the team at Phoenix Pro Fitness are delighted to be hosting Phil on Saturday November 6th at 6pm, when he will present a FREE nutrition seminar for the general public.
If you are at all interested in your health, sporting performance, appearance or emotional well-being you simply cannot afford to miss this event!
To book your free space call us on 01483 801150 or email info@phoenixprofitness.com
Phil is a world renowned strength, conditioning and nutrition expert who has consulted with the likes of champion boxer Amir Khan, UK strongest man Glen Ross, World Champion Triathlete Nick Dunn and many more international athletes.
Phil's incredible knowledge has been built over 25 years consulting in professional sport and with the general public, and the team at Phoenix Pro Fitness are delighted to be hosting Phil on Saturday November 6th at 6pm, when he will present a FREE nutrition seminar for the general public.
If you are at all interested in your health, sporting performance, appearance or emotional well-being you simply cannot afford to miss this event!
To book your free space call us on 01483 801150 or email info@phoenixprofitness.com
Friday, 24 September 2010
Same Wheel, Different Colour
Same Wheel – Different Colour
Getting You Moving Productively!
We live in a world of confusion. We process more information on a daily basis than ever before. We work longer, more monotonous hours in desk bound jobs, and experience more stress in our lives than our ancestors.
With such commitment to our lifely responsibilities and duties, most of us simply do not have the time to research the latest and greatest trends in the fitness industry.
When we add the questions posed about health and fitness to the equation of our already hectic lives, things can become even more confusing
‘What should I be eating?’
‘Should I be eating less fat?’
‘Should I avoid all carbs?’
‘Are my efforts in the gym giving me all that I desire?’
‘There must be another way of doing this in less time’
The fitness industry develops new ideas all the time. New protocols, new drills and new equipment are released on a daily basis to appeal to you… the general public. All of these ‘of course’ have the latest answers to all of these questions.
With such busy lifestyles we are desperate for the most result in the least amount of time. In this state of mind we often trust the latest new voice of fitness and buy into these latest fads and obscure diets in an attempt to shift that tyre developing nicely around our midlines. Everybody has a different goal and reason behind their training but most people want quick results in an attempt to bring back self-confidence, control and energy.
Just as in life, every day the fitness industry will become more and more complicated in their theories and practices. It is highly competitive; everybody wants to pioneer the next best thing! Sometimes, however it is better to just take a step back, and look at the path already trodden.
Instead of trying to reinvent the wheel it is often better to simply readjust what we know already works; paint the wheel a different colour.
So Many Wheels, Not Enough Axles!
First things first, before we change our hypothetical wheel’s colour we need to decide exactly what wheel we are going to use.
It amazes me even now, that despite reams of research on the benefits of resistance and anaerobic training in regards to fat loss, that we still have instructors at gyms prescribing lengthy aerobic sessions to otherwise healthy adults who are looking to burn fat in the most efficient manner.
20 minutes on the cross trainer. 20 Minutes on the treadmill. 20 minutes on the rower.
Does this look familiar?
If so, now is the time to change!
Thousands of thousands of people commit their time and monthly pay packets to attending the gym, and many can spend up to 3 hours a week plodding along on programmes such as the one suggested above. These are the same people who are often on first name terms with the reception desk, have personal preference over the treadmill which they use, and often know many other members pretty darn well.
Unfortunately these lovely hardworking people are the exact same people that 5 years down the line, grow frustrated by their lack of results, especially when they see the newcomers flock in and get fantastic results in just a few weeks. This demolishes morale, walks all over self-confidence and leads to blame being placed on anything from ‘the fat gene’ to the weather.
We are taught from a very young age that the more effort you put into a task, the better the results you get. In many cases this is true. People often associate this learned habit with fat loss too:
‘The longer I spend on a treadmill, the better results I will get’
‘I’ll just run at this same pace and incline until the calorie meter reads 500’
It is true, you are putting in more effort when you spend an extra 10 minutes on a treadmill or burn an extra 50 calories, however in the game of fat loss effort is not measured by duration, effort is measured by intensity!
Let’s Get Arty!
The wheel that we are going to paint a different colour is ‘The Wheel of HIIT’.
…Sounds a bit ominous doesn’t it?
So it should!
By the end of a HIIT session you should be out of breath, sweating profusely and a little weak in the legs. If you are able to complete a chapter of the latest John Grisham Thriller, check out the latest spandex wearing gym member, discuss with your friend the meaning of life, or understand what is going on in the latest episode of Jeremy Kyle on the TV, then you are not taking part in a session in which I am writing of.
HIIT stands for High Intensity Interval Training. If it is one thing that you take from this article, it is that when you are working towards fat loss. HIGH INTENSITY is essential in each and every one of your workouts.
Scientifically Backed
HIIT has been scrutinised by a variety of different studies. A recent study, done in Canada at McMaster University compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes of steady state activity in the target heart rate zone. It was found that subjects got the same improvement in oxygen utilization from both programs. What is more amazing is that the 20 minute program only requires about 2 minutes and 30 seconds of actual work!
The Tabata study again proved the benefits of interval training. Dr. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program.
Tremblay’s 1994 findings support the notion of HIIT: Higher-intensity exercise resulted in greater fat loss despite less total energy expenditure when compared to a higher level of energy expenditure achieved in a lower intensity exercise session.
It is clear that the anaerobic protocols, which are so often used in the conditioning of athletes are what gives us the most bang for our buck, particularly if we are short on time.
The great benefit of HIIT however is the after burn! (Due to a phenomenon known as EPOC or ‘Excess Post Exercise Oxygen Consumption’ (Aka repayment the oxygen debt)). A study by Jeffrey W King in 2001 found that HIIT increased the resting metabolic rate of participants by up to 24 hours. That is potentially an extra 24 hours that you could be burning fat even when you are sat on your behind at home!
If this is the protocol that gives us proven and scientifically backed results, why spend time and effort looking for something new and different?
This is the wheel that we are going to repaint!
‘Anything but a treadmill…’
I get this all the time! Many clients who have spent years in commercial facilities simply do not want to spend any more time on machinery! Not only have they grown bored of the erratic beeping, fluorescent screens and sweat drenched saddles, they are tired of the peak time queues that so commonly occur in your normal commercial facility.
With this in mind, let’s be inventive!
Below I have included 3 protocols which can be included easily within your current fat loss routine.
All three are based upon protocols suggested by HIIT guru’s yet add interest back to your routine. Each protocol uses a variety of different equipment and will see you avoiding the usual gym bunny queues!
These will not only add a new challenge to your workouts but will get you burning more fat than ever before!
Routine One:
A1 - Atomic TRX Push Ups
A2 - Dynamic Lunges
A3 - Burpees
A4 – Mountain Climbers
Routine Two:
A1 - Bench Jumps
A2 - Moving Push Ups
A3 - Sled Pushes
A4 - Ball Slams
Routine Three:
A1 - Kettlebell Swings
A2 - Jump Chin Ups
A3 - Kettlebell Man Makers
A4 - T-Push Ups
Execution…and Progression
As with anything in the game of fitness, progression (but not at the expense of technique) is key! Depending on your fitness levels the circuits listed above will vary in difficulty. To help you on your way, I have included a small table with the recommended interval times and rest periods.
Level Rest to Work Ratio Rest To Work Times Training Week Total
Intervals Total Workout Time
Beginner 3:1 90:30 1 10 20
2 13 25
3 15 30
4 18 35
Intermediate 2:1 60:30 1 13 19.30
2 16 24
3 20 30
4 23 34.30
Advanced 1:1 30:30 1 20 20
2 25 25
3 30 30
4 35 35
Source: Anderson (2007)
Each work interval needs to be ‘all out’!
The rest period should be as it sounds, a time for rest. By the end of your rest interval you should be recovered enough to go ‘all out’ again for a further round.
As you progress from beginner to advanced you will need to adjust the intensity of your session. This can be done in a variety of different ways, but for the protocols I have recommended, I suggest changing the ratios between your work and rest intervals.
Complete exercise A1 for the set duration (dependant on your ability) followed by a rest. Then complete exercise A2 for the set duration followed by a rest and so on for all 4 total exercises.
Conclusion
Save yourself some time!
Give these metabolic circuits a go! Keep things fresh and keep things progressive.
In the words of Bruce Lee:
‘Use only that which works, and take it from any place you can find it’
With your fitness regime look at what works and redesign it to suit your personality and goals.
Scott Marsh
Getting You Moving Productively!
We live in a world of confusion. We process more information on a daily basis than ever before. We work longer, more monotonous hours in desk bound jobs, and experience more stress in our lives than our ancestors.
With such commitment to our lifely responsibilities and duties, most of us simply do not have the time to research the latest and greatest trends in the fitness industry.
When we add the questions posed about health and fitness to the equation of our already hectic lives, things can become even more confusing
‘What should I be eating?’
‘Should I be eating less fat?’
‘Should I avoid all carbs?’
‘Are my efforts in the gym giving me all that I desire?’
‘There must be another way of doing this in less time’
The fitness industry develops new ideas all the time. New protocols, new drills and new equipment are released on a daily basis to appeal to you… the general public. All of these ‘of course’ have the latest answers to all of these questions.
With such busy lifestyles we are desperate for the most result in the least amount of time. In this state of mind we often trust the latest new voice of fitness and buy into these latest fads and obscure diets in an attempt to shift that tyre developing nicely around our midlines. Everybody has a different goal and reason behind their training but most people want quick results in an attempt to bring back self-confidence, control and energy.
Just as in life, every day the fitness industry will become more and more complicated in their theories and practices. It is highly competitive; everybody wants to pioneer the next best thing! Sometimes, however it is better to just take a step back, and look at the path already trodden.
Instead of trying to reinvent the wheel it is often better to simply readjust what we know already works; paint the wheel a different colour.
So Many Wheels, Not Enough Axles!
First things first, before we change our hypothetical wheel’s colour we need to decide exactly what wheel we are going to use.
It amazes me even now, that despite reams of research on the benefits of resistance and anaerobic training in regards to fat loss, that we still have instructors at gyms prescribing lengthy aerobic sessions to otherwise healthy adults who are looking to burn fat in the most efficient manner.
20 minutes on the cross trainer. 20 Minutes on the treadmill. 20 minutes on the rower.
Does this look familiar?
If so, now is the time to change!
Thousands of thousands of people commit their time and monthly pay packets to attending the gym, and many can spend up to 3 hours a week plodding along on programmes such as the one suggested above. These are the same people who are often on first name terms with the reception desk, have personal preference over the treadmill which they use, and often know many other members pretty darn well.
Unfortunately these lovely hardworking people are the exact same people that 5 years down the line, grow frustrated by their lack of results, especially when they see the newcomers flock in and get fantastic results in just a few weeks. This demolishes morale, walks all over self-confidence and leads to blame being placed on anything from ‘the fat gene’ to the weather.
We are taught from a very young age that the more effort you put into a task, the better the results you get. In many cases this is true. People often associate this learned habit with fat loss too:
‘The longer I spend on a treadmill, the better results I will get’
‘I’ll just run at this same pace and incline until the calorie meter reads 500’
It is true, you are putting in more effort when you spend an extra 10 minutes on a treadmill or burn an extra 50 calories, however in the game of fat loss effort is not measured by duration, effort is measured by intensity!
Let’s Get Arty!
The wheel that we are going to paint a different colour is ‘The Wheel of HIIT’.
…Sounds a bit ominous doesn’t it?
So it should!
By the end of a HIIT session you should be out of breath, sweating profusely and a little weak in the legs. If you are able to complete a chapter of the latest John Grisham Thriller, check out the latest spandex wearing gym member, discuss with your friend the meaning of life, or understand what is going on in the latest episode of Jeremy Kyle on the TV, then you are not taking part in a session in which I am writing of.
HIIT stands for High Intensity Interval Training. If it is one thing that you take from this article, it is that when you are working towards fat loss. HIGH INTENSITY is essential in each and every one of your workouts.
Scientifically Backed
HIIT has been scrutinised by a variety of different studies. A recent study, done in Canada at McMaster University compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes of steady state activity in the target heart rate zone. It was found that subjects got the same improvement in oxygen utilization from both programs. What is more amazing is that the 20 minute program only requires about 2 minutes and 30 seconds of actual work!
The Tabata study again proved the benefits of interval training. Dr. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program.
Tremblay’s 1994 findings support the notion of HIIT: Higher-intensity exercise resulted in greater fat loss despite less total energy expenditure when compared to a higher level of energy expenditure achieved in a lower intensity exercise session.
It is clear that the anaerobic protocols, which are so often used in the conditioning of athletes are what gives us the most bang for our buck, particularly if we are short on time.
The great benefit of HIIT however is the after burn! (Due to a phenomenon known as EPOC or ‘Excess Post Exercise Oxygen Consumption’ (Aka repayment the oxygen debt)). A study by Jeffrey W King in 2001 found that HIIT increased the resting metabolic rate of participants by up to 24 hours. That is potentially an extra 24 hours that you could be burning fat even when you are sat on your behind at home!
If this is the protocol that gives us proven and scientifically backed results, why spend time and effort looking for something new and different?
This is the wheel that we are going to repaint!
‘Anything but a treadmill…’
I get this all the time! Many clients who have spent years in commercial facilities simply do not want to spend any more time on machinery! Not only have they grown bored of the erratic beeping, fluorescent screens and sweat drenched saddles, they are tired of the peak time queues that so commonly occur in your normal commercial facility.
With this in mind, let’s be inventive!
Below I have included 3 protocols which can be included easily within your current fat loss routine.
All three are based upon protocols suggested by HIIT guru’s yet add interest back to your routine. Each protocol uses a variety of different equipment and will see you avoiding the usual gym bunny queues!
These will not only add a new challenge to your workouts but will get you burning more fat than ever before!
Routine One:
A1 - Atomic TRX Push Ups
A2 - Dynamic Lunges
A3 - Burpees
A4 – Mountain Climbers
Routine Two:
A1 - Bench Jumps
A2 - Moving Push Ups
A3 - Sled Pushes
A4 - Ball Slams
Routine Three:
A1 - Kettlebell Swings
A2 - Jump Chin Ups
A3 - Kettlebell Man Makers
A4 - T-Push Ups
Execution…and Progression
As with anything in the game of fitness, progression (but not at the expense of technique) is key! Depending on your fitness levels the circuits listed above will vary in difficulty. To help you on your way, I have included a small table with the recommended interval times and rest periods.
Level Rest to Work Ratio Rest To Work Times Training Week Total
Intervals Total Workout Time
Beginner 3:1 90:30 1 10 20
2 13 25
3 15 30
4 18 35
Intermediate 2:1 60:30 1 13 19.30
2 16 24
3 20 30
4 23 34.30
Advanced 1:1 30:30 1 20 20
2 25 25
3 30 30
4 35 35
Source: Anderson (2007)
Each work interval needs to be ‘all out’!
The rest period should be as it sounds, a time for rest. By the end of your rest interval you should be recovered enough to go ‘all out’ again for a further round.
As you progress from beginner to advanced you will need to adjust the intensity of your session. This can be done in a variety of different ways, but for the protocols I have recommended, I suggest changing the ratios between your work and rest intervals.
Complete exercise A1 for the set duration (dependant on your ability) followed by a rest. Then complete exercise A2 for the set duration followed by a rest and so on for all 4 total exercises.
Conclusion
Save yourself some time!
Give these metabolic circuits a go! Keep things fresh and keep things progressive.
In the words of Bruce Lee:
‘Use only that which works, and take it from any place you can find it’
With your fitness regime look at what works and redesign it to suit your personality and goals.
Scott Marsh
Tuesday, 21 September 2010
So you think you know fat loss?
Most people think they have a reasonable idea about how to achieve a leaner, healthier body, but when it comes to dropping the lbs and keeping them off, how much do you really know?
Personal Trainer of the Year 2010 Charlotte Ord suggests that when it comes to shedding the extra pounds, even some of the most respected health writers are barking up the wrong tree.
The first common misconception people have is that calories in versus calories out is the be all and end all of fat loss. It’s not! Research has clearly shown that spreading your calorie intake out over a higher number of meals per day will increase your fat loss results, so you’ll drop more flab eating six meals a day than if you ate two, despite calories being equal.
The second misconception is that the more calories you burn during training, the more fat you will lose. This is also false! The 1994 landmark study by Tremblay et al showed that interval training yielded a nine times subcutaneous fat loss than steady state endurance training (ie walking, jogging etc) despite the interval training group expending less than half as many calories! This is why if you do the same aerobic type activity over and over again you may see some initial results, but your body will quickly adapt and you’ll hit a plateau. Interval training, along with resistance training, will prevent you from hitting a plateau and keep your metabolic fire burning long after you’ve left the gym. In fact research has shown that training with weights can elevate your metabolism for up to 38 hours post exercise!
Another hurdle people often hit on their fat loss journey is that they measure their progress by the number on the scale. This is both an inaccurate and demotivating measurement tool. Demling and DeSanti (2000), who studied the effects of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers, found clear evidence that the most significant reductions in body fat % are also accompanied by the largest gain in lean tissue mass, which incidentally also negates the notion that you cannot simultaneously gain muscle and lose fat.
So how much do you know about fat loss? Well, if your answer is 'not as much as I thought', the take home advice is this:
• Eat every 2-3 hours, making lean protein, fruit and vegetables the majority of your diet.
• Prioritise strength and interval training over aerobic exercise
• Keep your scales if you want to, but realise they are often a completely useless method of assessing progress. Focus on body fat % and how you look and feel in your clothes instead.
Personal Trainer of the Year 2010 Charlotte Ord suggests that when it comes to shedding the extra pounds, even some of the most respected health writers are barking up the wrong tree.
The first common misconception people have is that calories in versus calories out is the be all and end all of fat loss. It’s not! Research has clearly shown that spreading your calorie intake out over a higher number of meals per day will increase your fat loss results, so you’ll drop more flab eating six meals a day than if you ate two, despite calories being equal.
The second misconception is that the more calories you burn during training, the more fat you will lose. This is also false! The 1994 landmark study by Tremblay et al showed that interval training yielded a nine times subcutaneous fat loss than steady state endurance training (ie walking, jogging etc) despite the interval training group expending less than half as many calories! This is why if you do the same aerobic type activity over and over again you may see some initial results, but your body will quickly adapt and you’ll hit a plateau. Interval training, along with resistance training, will prevent you from hitting a plateau and keep your metabolic fire burning long after you’ve left the gym. In fact research has shown that training with weights can elevate your metabolism for up to 38 hours post exercise!
Another hurdle people often hit on their fat loss journey is that they measure their progress by the number on the scale. This is both an inaccurate and demotivating measurement tool. Demling and DeSanti (2000), who studied the effects of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers, found clear evidence that the most significant reductions in body fat % are also accompanied by the largest gain in lean tissue mass, which incidentally also negates the notion that you cannot simultaneously gain muscle and lose fat.
So how much do you know about fat loss? Well, if your answer is 'not as much as I thought', the take home advice is this:
• Eat every 2-3 hours, making lean protein, fruit and vegetables the majority of your diet.
• Prioritise strength and interval training over aerobic exercise
• Keep your scales if you want to, but realise they are often a completely useless method of assessing progress. Focus on body fat % and how you look and feel in your clothes instead.
Godalming Fitcamp Client Testimonial
Meet Debs, one of our Fierce Fitcamp group training members who recently won the year's free All Access Membership at our Grand Opening!
Debs when she first started Fierce Fitcamp:
Debs after 8 weeks of Fierce Fitcamp:
Over to Debs:
"I have always been a very sporty person and 8 years ago after playing football since I was 13 I unfortunately tore the cartilage in my knee which then brought my football career to a halt. This had a huge impact on me as I was limited to which activities/sports I could do and as time went on, months turned into years and before I knew it my once sporty body was just a distant memory. I also developed severe lower back pain, it was constantly flaring up which sometimes saw me motionless and in pain for days. This left me with little self confidence and no motivation or drive to want to make a change. There is always an excuse as to why not to exercise… my knee is damaged, its too cold, im too tired, too stressed… this became the pattern of my life.
8 months ago I hit a hurdle in my life which forced me to look out for myself, it made me realise that no matter what I am the only person that can make a positive change in my life. I was determined to get back into shape, no more excuses! This is where Charlotte Ord and Phoenix ProFitness come into the equation… I heard about bootcamps before and they really didn’t appeal. But Phoenix ProFitness Fit Camp sounded right up my street. Hanging out in the summertime in a park and doing exercise with like minded people is just what I needed to get back into shape. After 8 weeks of fitcamp I lost 8cm around my waist, dropped 2 dress sizes and dropped 14lbs of fat. My body is more lean and I feel 100% more confident. I can't even use my knee as an excuse to not exercise anymore as by doing exercise I have now strengthened the surrounding muscles which is helping to support the damaged knee which in turn helps me be more active. I don’t feel sluggish anymore, I'm more alert, I sleep better, feel stronger and best of all I no longer suffer with back pain. Thanks to the Phoenix Pro Fitness team I've got my confidence back and exercise is my friend again!"
Debs has continued to transform her body over the last 4 weeks and is now a svelte size 10, a size she hasn't been for 8 years!
Congratulations Debs, keep it up!
Debs when she first started Fierce Fitcamp:
Debs after 8 weeks of Fierce Fitcamp:
Over to Debs:
"I have always been a very sporty person and 8 years ago after playing football since I was 13 I unfortunately tore the cartilage in my knee which then brought my football career to a halt. This had a huge impact on me as I was limited to which activities/sports I could do and as time went on, months turned into years and before I knew it my once sporty body was just a distant memory. I also developed severe lower back pain, it was constantly flaring up which sometimes saw me motionless and in pain for days. This left me with little self confidence and no motivation or drive to want to make a change. There is always an excuse as to why not to exercise… my knee is damaged, its too cold, im too tired, too stressed… this became the pattern of my life.
8 months ago I hit a hurdle in my life which forced me to look out for myself, it made me realise that no matter what I am the only person that can make a positive change in my life. I was determined to get back into shape, no more excuses! This is where Charlotte Ord and Phoenix ProFitness come into the equation… I heard about bootcamps before and they really didn’t appeal. But Phoenix ProFitness Fit Camp sounded right up my street. Hanging out in the summertime in a park and doing exercise with like minded people is just what I needed to get back into shape. After 8 weeks of fitcamp I lost 8cm around my waist, dropped 2 dress sizes and dropped 14lbs of fat. My body is more lean and I feel 100% more confident. I can't even use my knee as an excuse to not exercise anymore as by doing exercise I have now strengthened the surrounding muscles which is helping to support the damaged knee which in turn helps me be more active. I don’t feel sluggish anymore, I'm more alert, I sleep better, feel stronger and best of all I no longer suffer with back pain. Thanks to the Phoenix Pro Fitness team I've got my confidence back and exercise is my friend again!"
Debs has continued to transform her body over the last 4 weeks and is now a svelte size 10, a size she hasn't been for 8 years!
Congratulations Debs, keep it up!
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