The Vital Few

24/02/2021

It's beginning to feel spring like!

23/02/2021

23/02/2021

Thinking uses 20% of our daily calorie expenditure

But at some point you need to stop thinking about exercising and actually get out and do it

Today I'm a doer 😂🙏🏋️‍♂️

C'mon summer! 😎

11/02/2021

Cold but fun

10/02/2021

We were warm.. for a second

coming out of hybernation for a hinge + upper body push training session

The Pallof press makes a nice activation exercise for glutes, obliques and shoulder stabilisation for horizontal pressing

3 sets 8 to 12 reps, take your time with each rep, in order to mail proper form

22/01/2021

"it's cold this morning..."

".... If I hadn't made this appointment, I'd be still at home in bed"

Mr consistency continues to change shape

Losing fat and gaining muscle

By consistently managing what he eats and how he moves

⚠️ Consistently it's not the same as constantly

He eats and trains well, more often than he doesn't eat and train well

Giving him some wriggle room, to enjoy Life a little 🍷🍔 (Only a little mind), without sacrificing his fitness goals.

Pictured squat/pull/abs superset:

4 sets, 12-15 reps

A1 suitcase, narrow stance Squat
A2 straight arm Lat press down
A3 Russian twist

Want a reason, to get out and train each morning 😆😂🏋️‍♂️

Tap the link in my bio

@ South Downs National Park

07/01/2021

Throw back Thursday

To a time when we could train together ,🏋️‍♂️🏋️‍♂️🏋️‍♂️
.. and we had warm sun....😎🏖️🏋️‍♂️

@ South Downs National Park

02/01/2021

Having successfully reached his lightest weight in 10 years

is not going to let lockdown 4 put a break on his progress

Consistency is everything.

Pic 1: Filly press 3 x 10-12 reps
Pic 2: tripod row 3 x 10-12 reps
Pic 3: slam ball 3 x 30-40 secs
Pic 4: Dries is knackered 🙆👌😁

@ South Downs National Park

02/01/2021

Despite looking like I'm posing for school end of year photo, I am, actually, having some fun

28/12/2020

I'd forgotten how hard it is to find motivation to train at home

No words of wisdom, or life hacks here

Sometimes you just need to hold your nose and take the leap.

I my workout today was a Squat and upper body pull session

Exercises performed as Supersets, X 4 rounds

⛄8 reps Lateral box step ups
⛄12 band pull apart

🎅10 Split KB squat
🎅10 reps table body row

🍾 10 Front rack cyclist squat
🍾 10 reps band + KB power row

3 rounds of the following:

🥳 10 reps dual KB clean
🥳 10 reps KB front rack reverse lunge
🥳 10 reps dual KB thruster

08/12/2020

Christmas will ruin the best laid training plan

If this worries you, then consider the following:

💡 Reframe your goal.

For example;

Exercise makes you feel good. Its a reward in and of itself. Put aside any other long term goals (weight loss/sports performance) that could be impossible to work towards over December

Focus on short term rewards

And take the immediate benefit of an endorphin hit. 😄

This sets you free to consider doing the next thing:

💡 Break up your training routine into short, modular chunks

For example;

Build yourself 10 minute cardio/ strength and mobility workouts

Plan to complete just one 10 minute chunk.

If, some how you manage to win yourself more time

Bolt on a second/ third 10 minute training chunk.

A cardio workout could be, as many rounds as possible of 3 exercises within 10 mins:

5 pull ups
10 air squats
15 Burpees

🤮

Your strength workout could be a complimentary pairing of exercises:

4 sets 10- 12 reps dumbbell dead lift
4 sets 10-12 reps push up

Rest 60 seconds between sets

Mobility routine could include 5 stretches, 60 seconds each stretch, picking on your own particular problem muscle group

Try it, plan small and win big 😂

03/12/2020

Evening walk to work

@ South Downs National Park