Monthly Archives: May 2012

Articles

This may be my last post for a while as I’m about to go on 5.5 weeks holiday-yes I’m bragging 🙂 Here’s some articles for your reading pleasure:

http://jasonferruggia.com/39-ways-to-not-be-like-everyone-else/

http://mollygalbraith.com/blog/12-basic-exercises-youre-performing-incorrectly-celebrity-trainer-edition-1/

http://jasonferruggia.com/12-ways-to-be-a-better-trainer-or-strength-coach/

http://www.jencomaskeck.com/2012/05/frequently-asked-questions-part-one.html

http://www.jencomaskeck.com/2012/05/frequently-asked-questions-part-two.html

http://www.jencomaskeck.com/2012/05/frequently-asked-questions-part-3-odds.html

http://www.purposefairy.com/3308/15-things-you-should-give-up-in-order-to-be-happy/

http://www.theptdc.com/2012/02/whats-in-my-desk/

http://www.livestrong.com/blog/the-10-things-fitness-magazines-wont-tell-you/

http://jasonferruggia.com/12-reasons-youre-not-losing-fat/

http://www.niashanks.com/2012/05/3-steps-for-hunger-control-fat-loss/

http://bretcontreras.com/2012/05/grill-the-guru-i-charles-poliquin/

http://www.t-nation.com/free_online_article/most_recent/carb_cycling_for_the_noncounter

http://www.tonygentilcore.com/blog/the-perfect-warm-up/

PS I would normally just write the name of the article and author but my laptop is being stupid (it’s definitely the laptop not me) so hyperlinks it is!

Enjoy and I will post again once the holiday is done!

D

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There’s More To Life Than The Gym!

I tend to come across as one of those health ad fitness ‘freaks’ who lives and breathes the gym. Many people think that this is all I can think about 24/7. OK maybe I am sort of one of those people, but it’s not the be all and end all. I work full time (and more) in a gym and then train myself on top of those hours, I need to make sure I have time away. Trust me if I don’t get away I go crazy!

So do you. While staying fit and eating properly are important parts of your life, do not let it consume you. You should be finding other ways to destress and relax, things that do not involve working out constantly. Remember there is such a thing as working out too much. If you are feeling consistently drained and low on energy, you could be overtraining. Listen to your body if you feel like you need to back it off a little. It won’t kill you to take a day or two off and recover.

What do I do to relax? Easy! Catch up with friends or family, go to the movies, read, get a massage (if you resistance train-which you should-then massage is pretty damn important for recovery). These things help me get my head away from health and fitness and to wind down.

Here’s my advice to you. Find those things you enjoy outside of the gym and do them! Get a hobby, read a book-whatever-just do it!

Your body and sanity will thank you for it.

D

Celebrating Strength In Every Way

I don’t know whether this is just me noticing it more or whether it’s an actual change in the fitness industry (I would say a combination of the two) but there’s a renewed focus on feats of strength in the gym setting. There’s motivational posters everywhere, feel good quotes every day, pictures to inspire and videos to demonstrate and before you say anything yes I know I post them as well!

Now I know I love these posts, I love seeing people lifting heavy stuff and getting stronger. I celebrate and encourage it! But there are other forms of strength when it comes to health and fitness, other things that need to be acknowledged and celebrated. Things that I think sometime we (yes me included) forget. This is just some reminders to all of us to celebrate everyone’s strength, regardless of what they are.

First of all my Mum. Last December she had surgery on her left shoulder. A ligament was torn, the surgeon shaved off part of shoulder bone and then the shoulder froze after surgery. She spent four weeks in a sling not being able to use that arm at all. Once the sling came off, the rehab was supposed to begin but she couldn’t even lift her arm 10cm from her body and physiotherapy hurt her. The surgeon actually gave her a cortisone injection (side note: I’m not a supporter of these injections, but that is part of the story) so she could commence rehab. Finally she was at least able to do physiotherapy in a pool, with her  first goal being 10 laps of 25m each. I’ve received random texts as she accomplish those laps, at first it was just 3 laps before her arm hurt, then it was 8, then she made that 10, surpassed it and went to 13. Keep in mind this entire process has taken her from January this year until April to do those laps. I saw her two days ago and she can actually raise her arm parallel to her shoulder. This small feat which many of us would take for granted has taken her six months. The strength she has shown is incredible and I’m so proud of her. She still has a long way to go before she regains full use of her arm, but I have no doubt she will get there. For the record when Mum watched the clips of me doing my deadlifts she laughed and said to me her next goal is to mop the floors at home all in one go with no break. Go Mum!

The brother of a very close friend has been overweight since I’ve known him. Obese in fact. He tipped the scales at 200kg and still didn’t have the need to lose weight. Until he realised he couldn’t walk from his front door to his letterbox without taking a break. This is something that I couldn’t even fathom as something I could not do, as would most other people. These little things that you and I do every day were an immense struggle for him. Well I’m pleased to say that as of the last update from my friend he is down 36kgs! He can walk to his letterbox and further, he is doing walks around his local park instead! At his heaviest he was looking at buying a new car because he couldn’t fit his seat belt around him. Now he’s looking at a new car because the options available to fit his smaller frame have increased! This is an amazing show of his strength-it doesn’t matter that it took him a while to realise that he needed to lose weight, what matters is he’s doing it!

To everyone who may read this, strength is not just the ability to lift really heavy things in the gym. Your strength may be joining a gym and starting your health and fitness journey, it could be the slow process of rehabbing an injury to even just move normally again or just admitting that you may need help.

Whatever it is, celebrate it and celebrate the strength of others around you.

D

Articles

Hmm I have been a little slack over the last week with the posts, sorry about that!

Here’s a quick articles list for your reading pleasure. I’ve posted some to facebook, others are new ones. If we’re not friends on facebook add me here.

Obesity & Health Care While this article talks about the USA, Australia is heading in the same direction.

Drop the A Bomb on Your Waistline by Mike Roussell

Book Review, Martin Rooney ‘Warrior Cardio’ by Daevid Anderson

Ladies How To Be Comfortable In The Weight Room by Jen Comas Keck

Only The Strong Survive: Lift To Live Longer by Nick Bromberg

Why Sugar Is Bad For You

5 Things We Can Learn From Arnold About Building Muscle by Bret Contreras and Brad Schoenfeld

Sex And The City, Dan John and Your Butt

Why Eating Like A Dietician May Not Be The Best Way To Eat by Charles Poliquin

Never Grow Old by Lou Schuler

How To Be A Beautiful Badass by Nia Shanks

Top 5 Ways To Build A Wonderful Life

That is all for now, enjoy!

D

Articles

In case you missed any articles that I posted on my Facebook page (add me if we’re not friends) during the week, I’ve done up this list for your viewing pleasure:

Minimum Training For Maximum Results by Nia Shanks

Passion and Purpose by Neghar Fonooni

Teach Your Female PT Clients To Train Like Men by Neghar Fonooni

How and When To Modify Exercises by Ben Bruno

16 Reasons Why You Can’t Stick To Your Diet by Eric Falstraut

The Wisdom of Napping by Charles Poliquin

Top 10 Ways To Get Skinny Fat

How To Stop Your Hammies Taking Over When You Perform Glute Bridges and Hip Thrusts by Bret Contreras

Sweet Potato Pancakes by Alli Mckee

The Stationary Bike Should Be Outlawed by Nick Mitchell

Renegade Diet vs Carb Backloading by Sean Hyson

11 Ways To Achieve A Healthier Lifestyle by Adam Bornstein

Happy Reading.

D

Take Two On The Session That Owned Me.

Yesterday was my second attack on the kettlebell workout from last week. You can read about the first attack here. Ben joined me again and Anne decided she wanted to take this on to!

Ben and I both decided we were going for two rounds this week and we made it through. I even kept the kettlebell clean and presses in (I was going to substitute with a dumbbell to prevent those horrible bruises). This week I dropped the weight for them a little and really concentrated on form. The result? No bruises!

Next week will be round three and we are going to stick with the two rounds again, though I’ll be looking at adding some more weight on the reverse lunges, front squats and maybe the clean and press.

I’m not going to lie the two rounds is a killer, I was completely shattered by the end of this and I’m pretty sure Ben and Anne were there with me. If you are going to attempt this workout here’s a few tips:

1) Bring a workout buddy. They will get you through.

2) Don’t be  scared to drop weights, have a variety there so can easily drop them down to get through the workout. It’s harder than what it seems on paper.

3) In saying that don’t be afraid to challenge yourself and up the weights, just don’t sacrifice your form.

4) The front squats and kettlebell swings can really impact your lower back, so for this your form is super important as is weight selection.

5) If you don’t know what any exercise is or how to complete it with correct form, don’t just make it up or attempt it hoping for the best. Get someone who knows what they are doing to show you.

I’ll keep you updated next week on how we go.

D

I’m asked quite a lot why I have a Personal Trainer, when I’m one myself. Couldn’t I just train myself? Well yes, but I’d rather pay for a trainer. Yes I pay for a Personal Trainer! I train three sessions per week with Rob and here’s why:

1) Designing a program for myself is actually quite hard. I get excited and want to put every exercise known to man in the one program. Then I can never decide what rep range to use or what protocols to follow, then it’s the second guessing, is that too much? Should I take this out, include that? I end up with something that has no structure and makes no sense. Rob does it all for me. I just let him know what goals I have and he designs to that. Other than that I leave it to him.

2) Motivation. I admit that working in a gym helps to keep me on track, when you’re there already it’s hard to skip a session. But I am human, I have those moments just like you do where the last thing I want to do is train. Knowing that I can’t get out of the session will get me there, knowing that I’ll have Rob on my back if I try to bail is just not worth the hassle. It’s easier to do the session!

3) Sometimes I underestimate myself strength wise. I wouldn’t have picked up the heavier weights if someone else didn’t tell me to and then made sure I completed the set. I have been surprised with how much I have lifted in a workout. I wouldn’t have done that without the prompt. Also knowing that I have someone to spot me, gives me that little bit of security to attempt the heavier loads.

4) Accountability. Rob treats me just like every other one of his clients. He checks up on my diet, ensures I’ve completed my sessions outside from him and gives me homework. It’s the little things that count and he does them to keep me on track.

What’s the point of this post you ask? Well it’s to show that everyone can benefit from Personal Training. If you’re lacking in motivation or need some help with your program then invest in the sessions. Your health is worth the investment.

Happy Training

D