The Station
by Robert J. Hastings
Tucked away in our subconscious is an idyllic vision. We see ourselves on a long trip that spans the continent. We are traveling by train. Out the windows we drink in the passing scene of cars on nearby highways, of children waving at a crossing, of cattle grazing on a distant hillside, of smoke pouring from a power plant, of row upon row of corn and wheat, of flatlands and valleys, of mountains and rolling hillsides, of city skylines and village halls.
But uppermost in our minds is the final destination. On a certain day at a certain hour we will pull into the station. Bands will be playing and flags waving. Once we get there, so many wonderful dreams will come true and the pieces of our lives will fit together like a completed jigsaw puzzle. How restlessly we pace the aisles, damning the minutes for loitering – waiting, waiting, waiting for the station.
“When we reach the station, that will be it!” we cry. “When I’m 18.” “When I buy a new 450SL Mercedes Benz!” “When I put the last kid through college.” “When I have paid off the mortgage!” “When I get a promotion.” “When I reach the age of retirement, I shall live happily ever after!”
Sooner or later we must realize there is no station, no one place to arrive at once and for all. The true joy of life is the trip. The station is only a dream. It constantly outdistances us.
“Relish the moment” is a good motto, especially when coupled with Palm 118:24: “This is the day which the Lord hath made; we will rejoice and be glad in it.” It isn’t the burdens of today that drive men mad. It is the regrets over yesterday and the fear of tomorrow. Regret and fear are twin thieves who rob us of today.
So, stop pacing the aisles and counting the miles. Instead, climb more mountains, eat more ice cream, go barefoot more often, swim more rivers, watch more sunsets, laugh more, cry less. Life must be lived as we go along. The station will come soon enough.
Tuesday, 26 April 2011
Thursday, 21 April 2011
Fierce Fitcamp and Remote Training
With summer well on it's way, now is definitely the time to be making a commitment to your fitness if you are serious about getting in shape and feeling great in your skin this summer.
If fat loss and significantly improved fitness are your main goals, your conditioning program will need to incorporate the following elements:
Flexibility and mobility work
Movement preparation
Energy system development (including acceleration, speed, and speed endurance components)
Strength & power development
Fitting these components into a realistic weekly schedule can be challenging, but fear not! I have two solutions for you.
If you are in the Surrey area, then our next Fierce Fitcamp starts on May 2nd for 4 weeks and runs throughout May at 6.30pm on Monday's, Tuesdays and Thursdays in Stoke Park, Guildford. I will be coaching fitcampers through some of the same protocols I'll be using to get the England Lacrosse team ready to win the World Cup! Fierce Fitcamp is £99/person and places can be booked by calling
01483 801150 or by emailing info@phoenixprofitness.com
If you want great camaraderie, first class fitness programming, and most importantly RESULTS, then book your place TODAY!
If you're not in the Surrey area, can't make Fierce Fitcamp or need a more individual program , then our popular remote training membership is for you. Please contact us at info@phoenixprofitness.com for more details.
The Phoenix Pro Fitness team and I look forward to helping you feel FANTASTIC this summer!
Char
If fat loss and significantly improved fitness are your main goals, your conditioning program will need to incorporate the following elements:
Flexibility and mobility work
Movement preparation
Energy system development (including acceleration, speed, and speed endurance components)
Strength & power development
Fitting these components into a realistic weekly schedule can be challenging, but fear not! I have two solutions for you.
If you are in the Surrey area, then our next Fierce Fitcamp starts on May 2nd for 4 weeks and runs throughout May at 6.30pm on Monday's, Tuesdays and Thursdays in Stoke Park, Guildford. I will be coaching fitcampers through some of the same protocols I'll be using to get the England Lacrosse team ready to win the World Cup! Fierce Fitcamp is £99/person and places can be booked by calling
01483 801150 or by emailing info@phoenixprofitness.com
If you want great camaraderie, first class fitness programming, and most importantly RESULTS, then book your place TODAY!
If you're not in the Surrey area, can't make Fierce Fitcamp or need a more individual program , then our popular remote training membership is for you. Please contact us at info@phoenixprofitness.com for more details.
The Phoenix Pro Fitness team and I look forward to helping you feel FANTASTIC this summer!
Char
Tuesday, 12 April 2011
Fierce Fitcamp, Guildford, is back!
Due to popular demand, our 4 week Fierce Fitcamp is back with a
vengeance on May 2nd.
Fierce Fitcamp takes place on Mondays, Tuesdays and Thursdays at
Stoke Park, Guildford, and is suitable for all ages and fitness
levels. The program, which combines a fun and progressive
combination of resistance exercise with energy system training, is
led by Personal Trainer of the Year 2010 Charlotte Ord, and is
guaranteed to whip you into summer shape and leave you feeling
fitter, stronger and more mobile!
If you are looking to...
- shift belly fat
- tone up
- reveal your six pack
- turbo charge your fitness
- improve your flexibility
- boost your energy
- reduce stress
- have a bloody good laugh
...then Fitcamp is for you!
Fierce Fitcamp runs for 4 weeks throughout May and takes place at
6.30pm. As well as top class fitness coaching and programs, every
Fitcamper receives comprehensive nutrition guidance, mobility and
flexibility programs, and Phoenix Pro Fitness goodies!
Fierce Fitcamp is £99/person and places can be booked by calling
01483 801150 or by emailing info@phoenixprofitness.com
If you want great camaraderie, first class fitness programming, and
most importantly RESULTS, then book your place TODAY!
Access to Fierce Fitcamp is FREE to all Phoenix Pro Fitness members.
Monday, 11 April 2011
Cramp! And how to avoid it
We all know the horrible feeling of cramp.. it's that unbearable tightening pain that can occur in pretty much any part of your body and can often mean an end to immediate competitive efforts. By looking at the mechanics of cramp and why it occurs, we can tailor our training and nutrition to successfully deter its occurance in the majority of instances.
In order to understand cramp, it is first necessary to understand the mechanics of muscle contraction. The sliding filament, or ratchet theory, of muscle contraction refers to the binding of myosin cross bridges within the muscle filaments, to nearby active sites on actin filaments.
This reaction, which is stimulated by motor neurons carrying electrical signals stimulating the release of calcium ions, results in each myosin cross bridge flexing backwards at its hinges, pulling the actin filament with it (known as the power stroke). Immediately following this stroke the myosin cross bridge detaches its head from the actin site, tilts forward to its original position and reattaches to another actin site further down the filament. This process continues, pulling the actin filaments towards the centre of the myosin filaments and thus culminating in muscle contraction, or shortening. The energy for this process is supplied by ATP (adenosine triphosphate) which is supplied by mitochondria in the muscle cells.
Cramp is perhaps best explained by looking at the occurance of rigor mortis, or muscle rigidity, a few hours after death. Because a dead body is unable to resynthesise the energy molecule ATP, the calcium ions remain in the muscle cells and thus the cross-bridge bonding of actin and myosin remains (cross-bridge detachment depends on the synthesis of ATP). Cramp can be explained in a similar way. In the absence of sufficient ATP in the muscle or if there is inadequate re-absorbtion of calcium ions after contraction to promote detachment of the myosin cross bridges, the rigor complex will remain. If enough muscle fibres are affected, an entire muscle group, such as the quads or hamstrings, might experience 'cramp'. Not good!
So how can we avoid it?
- Warm up properly. Diving into maximum effort exercise without adequate mobility, movement preparation and muscle activation work will not only increase your susceptibility to injury, but it'll also leave you more prone to cramp. Don't think of your warm up as something you do before training. Utilise every minute - it will optimise everything else you do during your session!
- Stretch, but not too hard! Overstretching your muscles will activate the handy little golgi tendon organs (GTOs) in your muscles which detect overstretch and causes your fibres to contract - sometimes too much.
- Foam roll - rolling will increase blood flow to your muscle tissue, release adhesions and break down scar tissue which will compromise your muscles' functional capacity.
- Stay hydrated. Lack of water will affect every single one of your body's cellular functions, including muscle activity.
- if you are prone to gastroc (calf) cramping at night, ensure your bed covers arn't too tight; forcing your toes into plantarflexion (or pointing) will increase the risk of spasm.
- Eat a well balanced diet. If you don't know what this is or how to integrate it into your lifestyle, this will help!
- train your energy systems to cope with the intensity of your sport or activity, so that your body doesn't run out of ATP and go into spasm, or cramp. If you need help devising a program for your sport, why not book a 30 day trial with us at Phoenix Pro Fitness?
In order to understand cramp, it is first necessary to understand the mechanics of muscle contraction. The sliding filament, or ratchet theory, of muscle contraction refers to the binding of myosin cross bridges within the muscle filaments, to nearby active sites on actin filaments.
This reaction, which is stimulated by motor neurons carrying electrical signals stimulating the release of calcium ions, results in each myosin cross bridge flexing backwards at its hinges, pulling the actin filament with it (known as the power stroke). Immediately following this stroke the myosin cross bridge detaches its head from the actin site, tilts forward to its original position and reattaches to another actin site further down the filament. This process continues, pulling the actin filaments towards the centre of the myosin filaments and thus culminating in muscle contraction, or shortening. The energy for this process is supplied by ATP (adenosine triphosphate) which is supplied by mitochondria in the muscle cells.
Cramp is perhaps best explained by looking at the occurance of rigor mortis, or muscle rigidity, a few hours after death. Because a dead body is unable to resynthesise the energy molecule ATP, the calcium ions remain in the muscle cells and thus the cross-bridge bonding of actin and myosin remains (cross-bridge detachment depends on the synthesis of ATP). Cramp can be explained in a similar way. In the absence of sufficient ATP in the muscle or if there is inadequate re-absorbtion of calcium ions after contraction to promote detachment of the myosin cross bridges, the rigor complex will remain. If enough muscle fibres are affected, an entire muscle group, such as the quads or hamstrings, might experience 'cramp'. Not good!
So how can we avoid it?
- Warm up properly. Diving into maximum effort exercise without adequate mobility, movement preparation and muscle activation work will not only increase your susceptibility to injury, but it'll also leave you more prone to cramp. Don't think of your warm up as something you do before training. Utilise every minute - it will optimise everything else you do during your session!
- Stretch, but not too hard! Overstretching your muscles will activate the handy little golgi tendon organs (GTOs) in your muscles which detect overstretch and causes your fibres to contract - sometimes too much.
- Foam roll - rolling will increase blood flow to your muscle tissue, release adhesions and break down scar tissue which will compromise your muscles' functional capacity.
- Stay hydrated. Lack of water will affect every single one of your body's cellular functions, including muscle activity.
- if you are prone to gastroc (calf) cramping at night, ensure your bed covers arn't too tight; forcing your toes into plantarflexion (or pointing) will increase the risk of spasm.
- Eat a well balanced diet. If you don't know what this is or how to integrate it into your lifestyle, this will help!
- train your energy systems to cope with the intensity of your sport or activity, so that your body doesn't run out of ATP and go into spasm, or cramp. If you need help devising a program for your sport, why not book a 30 day trial with us at Phoenix Pro Fitness?
Monday, 28 March 2011
Improving how Cameron runs (and runs the country)..
As the British Prime Minister took to the streets with his trainer over the weekend, I'm sure he had greater concerns on his mind than his running technique, but unfortunately for him the british papers thought otherwise. Pitting his running style against that of his wife Samantha's, the papers highlighted how Cameron's heavy legged mechanics predisposed him to, at best, the humiliation of being outrun by his wife, and at worst, arthritis and other degenerative ailments.
Sadly, the likelihood is that if Cameron's technique is as poor as the papers claim, eventually his body will succumb to the aches and pains that plague so many runners who do not follow strengthening and corrective programs, including back pain, knee pain and overuse injuries stemming from reduced mobility.
As the London Marathon draws nearer and with British summer time officilly upon us, more and more people will be motivated to hit the streets in a bid to get fit and lean. However what most people don't realise is that running is actually a high intensity plyometric exercise which involves 1000s of repetitions of the same linear movement in each stint.
Think about it. If you haven't exercised for a year, would you go into the gym and perform 1000 deadlift reps? I think not. And yet this is actually a LESS intensive exercise than jogging.
What happens when deconditioned individuals hit the streets without adequate preparation is that, with the body more often than not lacking full mobility due to lifestyle (for example, short hip flexors & tight pectorals from sitting at a desk, tight rectus femoris from wearing heels, weak core from poor postural integrity, & often inadequate lubrication of the joints due to poor diet) compensatory movement patterns are adopted in order to get you from A to B (the brain is very adept at finding a solution to the task you wish to complete, so if the optimal movement pattern is restricted, it will adopt another method of achieving the same goal. The result? Muscle overuse, incorrect weight distribution through the feet, ankles, hips, knees and back, consequently disadvantaged joints and muscle guarding as a result.
What this almost invariably leads to is pain. Which is not particularly motivating, and probably the number one reason most people give up even the most enthusiastic of running campaigns.
The David Cameron story highlights just how important full movement screens and kinetic chain assessments are, and why it is essential to identify, correct and strengthen weak movement patterns regardless of whether you are a weekend leisure runner or an Olympic Athlete. NO ONE wants to be in pain, and most running related niggles are preventable with a well programmed resistance training programme.
At Phoenix Pro, we screen every single one of our members to identify exactly what their weaknesses are and establish a clearly defined route to running fitness (with injury prevention being a key aspect of fitness).
For anyone who is keen to start running, or is finding it heavy going and hard to improve despite their best efforts, we are currently offering a 30 day trial at Phoenix Pro for just £69, which includes our full evaluation, individual program design, 4 x fitness coaching sessions and full use of our state of the art gym and class program. And for David Cameron? One has to beg the question that if his mechanics are as poor as the biomechanists are proclaiming, why he is out pounding the streets rather than strengthening his body in the gym. He'd probably feel a hell of a lot better for it.
Sadly, the likelihood is that if Cameron's technique is as poor as the papers claim, eventually his body will succumb to the aches and pains that plague so many runners who do not follow strengthening and corrective programs, including back pain, knee pain and overuse injuries stemming from reduced mobility.
As the London Marathon draws nearer and with British summer time officilly upon us, more and more people will be motivated to hit the streets in a bid to get fit and lean. However what most people don't realise is that running is actually a high intensity plyometric exercise which involves 1000s of repetitions of the same linear movement in each stint.
Think about it. If you haven't exercised for a year, would you go into the gym and perform 1000 deadlift reps? I think not. And yet this is actually a LESS intensive exercise than jogging.
What happens when deconditioned individuals hit the streets without adequate preparation is that, with the body more often than not lacking full mobility due to lifestyle (for example, short hip flexors & tight pectorals from sitting at a desk, tight rectus femoris from wearing heels, weak core from poor postural integrity, & often inadequate lubrication of the joints due to poor diet) compensatory movement patterns are adopted in order to get you from A to B (the brain is very adept at finding a solution to the task you wish to complete, so if the optimal movement pattern is restricted, it will adopt another method of achieving the same goal. The result? Muscle overuse, incorrect weight distribution through the feet, ankles, hips, knees and back, consequently disadvantaged joints and muscle guarding as a result.
What this almost invariably leads to is pain. Which is not particularly motivating, and probably the number one reason most people give up even the most enthusiastic of running campaigns.
The David Cameron story highlights just how important full movement screens and kinetic chain assessments are, and why it is essential to identify, correct and strengthen weak movement patterns regardless of whether you are a weekend leisure runner or an Olympic Athlete. NO ONE wants to be in pain, and most running related niggles are preventable with a well programmed resistance training programme.
At Phoenix Pro, we screen every single one of our members to identify exactly what their weaknesses are and establish a clearly defined route to running fitness (with injury prevention being a key aspect of fitness).
For anyone who is keen to start running, or is finding it heavy going and hard to improve despite their best efforts, we are currently offering a 30 day trial at Phoenix Pro for just £69, which includes our full evaluation, individual program design, 4 x fitness coaching sessions and full use of our state of the art gym and class program. And for David Cameron? One has to beg the question that if his mechanics are as poor as the biomechanists are proclaiming, why he is out pounding the streets rather than strengthening his body in the gym. He'd probably feel a hell of a lot better for it.
Thursday, 24 March 2011
Why not testing is holding you back!
It doesn't matter whether you're training for your first triathlon, a World Cup tournament, the Race for Life, to drop half your bodyweight or to lean up, if you're not testing regularly as part of your fitness program then you are holding yourself back.
There is a saying in the strength and conditioning field that if you're not assessing you're guessing, and this applies whether you are training under a coach (in which is case it is your coach's responsibility) or by yourself (in which case it's yours).
Obviously the tests you use will depend very much on what your goal is. For example, one of the members at Phoenix Pro who I tested last night had her bodyfat %, measurements and weight assessed, because her goal is to lean up and drop 2 dress sizes. The athlete I will be retesting tomorrow morning will have 1RM squat, anaerobic sprint test, T (agility) test and standing long jump in her battery, because those are relevant to her goal of speed development in the run up to the next World Cup. Tomorrow afternoon, one of our older members will have his monthly functional movement screen and kinetic chain assessment, as his goal was to relieve back pain and gain mobility.
Whilst goals must be SMART (specific, measurable, achievable, realistic, time-specific), there is no point in having smart goals if you do not test to a) see if you are moving towards achieving them and b) see if the program designed to help you reach your goal is actually working.
There is no problem in testing and finding that progress in the direction you had hoped for is not evident. Indeed, that is the very point of testing. If gives us, at regular intervals, an opportunity to assess what is working, what isn't, and adjust accordingly.
If you have a coach already, then hopefully they are keeping a close eye on your progress and testing regularly. If not, then spend a few minutes selecting one or two key tests that are relevant to you and your goal. Below are some examples of easy to implement tests that you can do on your own or with the help of a partner..
Fat/weight loss:
Body composition tracking: weight, bodyfat%, girth measurements
Aerobic Endurance:
20m bleep test
Agility:
T-Test
Speed:
30m sprint
Strength:
1RM testing *assuming technical proficiency and the presence of an experienced spotter*
Whichever tests you choose, make sure you use them regularly and record your results. It may seem like a little effort, but in the long run it will have a huge impact on your results.
There is a saying in the strength and conditioning field that if you're not assessing you're guessing, and this applies whether you are training under a coach (in which is case it is your coach's responsibility) or by yourself (in which case it's yours).
Obviously the tests you use will depend very much on what your goal is. For example, one of the members at Phoenix Pro who I tested last night had her bodyfat %, measurements and weight assessed, because her goal is to lean up and drop 2 dress sizes. The athlete I will be retesting tomorrow morning will have 1RM squat, anaerobic sprint test, T (agility) test and standing long jump in her battery, because those are relevant to her goal of speed development in the run up to the next World Cup. Tomorrow afternoon, one of our older members will have his monthly functional movement screen and kinetic chain assessment, as his goal was to relieve back pain and gain mobility.
Whilst goals must be SMART (specific, measurable, achievable, realistic, time-specific), there is no point in having smart goals if you do not test to a) see if you are moving towards achieving them and b) see if the program designed to help you reach your goal is actually working.
There is no problem in testing and finding that progress in the direction you had hoped for is not evident. Indeed, that is the very point of testing. If gives us, at regular intervals, an opportunity to assess what is working, what isn't, and adjust accordingly.
If you have a coach already, then hopefully they are keeping a close eye on your progress and testing regularly. If not, then spend a few minutes selecting one or two key tests that are relevant to you and your goal. Below are some examples of easy to implement tests that you can do on your own or with the help of a partner..
Fat/weight loss:
Body composition tracking: weight, bodyfat%, girth measurements
Aerobic Endurance:
20m bleep test
Agility:
T-Test
Speed:
30m sprint
Strength:
1RM testing *assuming technical proficiency and the presence of an experienced spotter*
Whichever tests you choose, make sure you use them regularly and record your results. It may seem like a little effort, but in the long run it will have a huge impact on your results.
Tuesday, 22 March 2011
Champion's Breakfast Smoothie
We all know that breakfast is the most important meals of the day, but it can be a tough one in terms of eating healthily, particularly if you are short on time or not a big eater first thing in the morning.
Breakfast is intended to do exactly that, break the overnight fast, and is essential for lighting up your metabolic fire and ensuring that your body functions optimally throughout the day, not just physically but mentally too.
If you are looking for a nutritious, quick, easy and digestible breakfast, then my breakfast of choice, Char's SuperShake, might be just what you need.
All you need to do is put the following ingredients into a blender (I use Kenwood's smoothie maker to go, which comes with 2 convenient lidded cups so you can literally whizz it up and drink on the go..)... blend it up and enjoy - it tastes amazing, is packed with amino acids, good fats, vitamins and minerals, and will keep you going without making you feel full and sluggish.
Ingredients:
6 ice cubes
1 scoop chocolate whey protein powder
1 cup rocket, spinach & watercress
handful blueberries
1/2 banana
1/2 cup rolled oats
tbspn flaxseed oil
palmful cacoa nibs
palmful coconut
And voila! This recipe takes less than 2 minutes to prepare from start to finish and tastes great. It will also support your fat loss and lean tissue gain (quantities will need to be adjusted for individual goals).
If you are interested in learning more about good nutrition that doesn't leave a sour taste in your mouth, then our next Precision Nutrition Course begins on April 23rd and is run both 'in house' and online. For more information please click here
KInd Regards,
The Phoenix Pro Fitness Team
www.phoenixprofitness.com
Breakfast is intended to do exactly that, break the overnight fast, and is essential for lighting up your metabolic fire and ensuring that your body functions optimally throughout the day, not just physically but mentally too.
If you are looking for a nutritious, quick, easy and digestible breakfast, then my breakfast of choice, Char's SuperShake, might be just what you need.
All you need to do is put the following ingredients into a blender (I use Kenwood's smoothie maker to go, which comes with 2 convenient lidded cups so you can literally whizz it up and drink on the go..)... blend it up and enjoy - it tastes amazing, is packed with amino acids, good fats, vitamins and minerals, and will keep you going without making you feel full and sluggish.
Ingredients:
6 ice cubes
1 scoop chocolate whey protein powder
1 cup rocket, spinach & watercress
handful blueberries
1/2 banana
1/2 cup rolled oats
tbspn flaxseed oil
palmful cacoa nibs
palmful coconut
And voila! This recipe takes less than 2 minutes to prepare from start to finish and tastes great. It will also support your fat loss and lean tissue gain (quantities will need to be adjusted for individual goals).
If you are interested in learning more about good nutrition that doesn't leave a sour taste in your mouth, then our next Precision Nutrition Course begins on April 23rd and is run both 'in house' and online. For more information please click here
KInd Regards,
The Phoenix Pro Fitness Team
www.phoenixprofitness.com
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