My fitness

01/08/2022

Well the end to a brilliant holiday, a 5hr delay hasn’t spoiled it too much, a 4 euro voucher goes a long way 😩 Tomorrows planned training might have to wait until Wednesday 🚴🏾‍♂️🥵

03/06/2022

Cory going heavier than he should have 😩
This is a example of what a coach should never allow a client to try.
Why??

Cory has only trained a handful of times in the last 3 months, he had no right doing heavy singles never mind going all out to failure. The lift before the video he was already on his limit, the speed on the squat was slow, first sign of fatigue.

So why did I let him do it??

Firstly
He is a qualified coach.
He has experience doing max lifts, he knows what to do if the lift goes to s #
He has played a physical sport since a child.
He is a d # like his dad 🤦‍♂️.

On any exercise the risk should never be greater than the reward, but the very odd time you want to go all out, just make sure you have a spotter 😂😂

02/06/2022

Lucy hitting a Pb with a big 75kg lift. 👏💪

Lucy started the gym before lockdown - seems so long ago 😂 so the last year has been her first chance to get some consistent strength training. She never misses a session and pretty much will have a go at any exercise and weight I ask.

It’s that consistency and effort that has seen her make such great progress.
💪💪

01/06/2022

This is Tori’s Pb at 70kg, a great lift that had her on the limit.

Hardest thing is to try and get females to go heavy especially on singles, they will go all out on high reps but ask them to go heavy on 1-5 reps and they shy away.
But females need to be strong just as much as males.
The lift isn’t as clean as Stephen’s was yesterday, but he’s been on max lifts a lot longer than Tori, there will always be a little panic on a big lift when your new to it.
But as a coach I have to say well done girl 💪👏💪👏

31/05/2022

31/05/2022

End of 9 week squat programme 💪
Not that squats ever end.

This was the third week of singles, I push the rest period up and cut the volume.

This is Stephen hitting 140kg, now for a back squat that probably isn’t that impressive, but with a safety bar it’s not bad at all😂👏👏

Keep a eye the next few days as I post more videos of clients hitting Pb’s.
🤦‍♂️

22/05/2022

Pre workout snack 🚴🏾‍♂️

Probably the best one I’ve tried👌👌

Best thing I read this week.

First rule of bike club - ride
Second rule of bike club - eat

18/05/2022

Banded distraction 🤔

My love of cycling has caused me a few problems over the last few months, seems sitting in a sh # # position for hours isn’t good for you 😩 so when a bike fitter tells you your new unsolved pain is a flexibility problem I give him one of those looks 😡 but the problem maybe isn’t muscle length it could be joint position.

So a great way to mobilize a joint is to use bands, the band helps you reset the joint into a good position so you get more benefit from stretching the muscle, in this case the hamstrings. I use this and other techniques when increasing range of movement or dealing with pain around the hips. Also great with shoulders, knees and ankles.
Hold each side 2-3 mins

16/05/2022

Vegan diet 🤔😩
A lot of research backing the benefits for a long healthy life.

I struggle with it but I do like to try one day a week or add one vegan meal a day.

Mrs Balbir Singh - Dal Palak is my go to vegan Indian curry, doesn’t look great but tastes mighty with rice or just naan or even just on its own.

As much as I’m a big advocate of high protein for fat loss, sometimes too much of a good thing isn’t good 😂

13/05/2022

Dead hangs.

I regularly used these in group exercise classes, clients hated them😂 they couldn’t figure out if it was grip strength or core work.

The truth is it’s a mobility exercise, brilliant for improving shoulder function, having shoulder pain, try hanging a couple of times a day and building it up to 60sec. You’ll see great improvement in the shoulders 💪💪

09/05/2022

Monday is prep day.
Turkey and pork burgers, each one gives you 25g of quality protein at a very affordable price. Ginger-Garlic and coriander make these burgers a real tasty option for lunch or dinner.

Remember to have any success with fat loss you need to plan and prepare your eating for the week.

06/05/2022

Some days you just need to be bad to yourself 🥵

Just don’t do it too often - at my age one hard training session, 3-4 easy- a week is enough, for younger athletes 😂😂 you’ll get away with 2 hard 2-3 easy.

Don’t forget your gym work 🏋️‍♀️ that’s the place all the fine tuning for that engine takes place.