Tag Archives: body confident

Not If, But When

I like to think that I have a group of motivated and enthusiastic trainees who are focussed on their goals. At the moment there seems to be a buzz of excitement in what we are achieving, but it comes with a big red flashing light of caution.

As early as the consultation stage I like to prepare my future clients for the reality. Yes, they will succeed. They can reach their goals. But only if they become comfortable with the knowledge that it will be a case of not if, but when they have to face the feelings of failure.

Failure comes in many different guises. To some it’s a disappointing week with nutrition. To others it could be not seeing the results as quickly as they expected. It could be that they feel that they haven’t dedicated enough time to the gym or their weekend binge has set their progress back.

Even in elite sport the athletes will face failure. Djokovic might win Wimbledon, but he will drop sets. City might win the league, but they will lose games. A boxer might win the fight, but it doesn’t come without a few blows along the way. Real Madrid lost a whopping four times during their Champions League campaign in 2022 and yet went on to win the final. Being a Liverpool supporter I know that stat all too well!

The above sports people are trained to deal with the highs and lows of sport and competition. And let’s not hide away from the fact that your goals are a competition. If you set any type of target or goal, you begin to compete against yourself. Today, you compete against the yesterday’s you. Find that mindset and you make a big step towards your success. Acknowledge that sometimes the yesterday’s you will defeat you, then that’s an even bigger step.

But if you allow yourself to get bogged down on the low days then your journey will be so much more difficult. For many people it becomes too much and they give up.

The low days are the ones that you can look back on and embrace. These are the days when you learned something about yourself and you responded. It becomes an education. And in many ways you learn more on these days than you ever will on your good days.

Giving up on your goals is like slashing your three other tyres because you got a flat.

Sometimes you will get a flat tyre. Acknowledge it, know what to do or who to ask when it does, fix it and move on.

Dirty Fries

Scarborough is a small town. It’s the sort of place that if you go into the town centre you will probably know somebody to say hello to. Train in a gym with almost 3,000 members and the chances are that I will definitely see somebody I know.

Had they seen me in a bar this lunch time they would have found me with a large gin and tonic and some ‘dirty fries’. When I ordered them I imagined some chips with a sprinkling of grated cheese. What I actually got was a bag of potatoes, a pack of bacon and a block of cheese squeezed into a good sized pasta bowl. This wasn’t the amuse bouche that I had visioned in my mind, but it was one my belly was happy to try.

I wished a client of mine would’ve walked in as I slurped the stringy melted cheese into my mouth. If only to keep proving my point. I keep reiterating my point regarding food and weight management…eat it. All of it. If it fits your daily calories, eat it and enjoy it. But there’s a slight caveat. Just one little rule.

If you aren’t going to cut out the low nutrition foods, then you must keep the nutritionally dense foods high. Whether you are very active with fitness goals or more sedentary, keep the nutritionally dense foods high.

You see, I don’t believe in banning food types. If you want to stop off at a bar and order a truck full of McCain’s Chips then do it, as long as your  weekly macros are met. Yes, weekly. Some days your carbs might be up, but if you keep the nutritionally dense and high protein foods a priority over the course of the week then your calories and macros will average out. Judging your Journey on just one day will serve you no purpose.

I knew that I could eat some greasy cheesy chips today. I count my calories.

Now, if you read the newspapers you might gasp in horror at the knowledge that I count calories and I also endorse it for others. The one exception being anybody suffering from an eating disorder. In which case they don’t need me, they need professional medical support.

But the media seem to be very negative towards counting calories. Which is interested, because they print lots of other methods such as 5:2, Intermittent fasting and promote large dieting companies who count ‘syns’.

My conclusion is that counting calories isn’t sexy. It isn’t a buzz word or trending on Twitter. And if it isn’t a large company paying a newspaper to advertise their diet or a book publisher paying them to flog Michael Mosley’s new fad diet, then it gets demonized as wrong.

If I go into a shop and see something that I want to buy I will check my bank balance before I purchase it. That’s just simple accounting.

If I go to the carpet fitters I will take the measurements of the room that I wish to have carpeted with me. That is just common sense.

If I take my son to buy a pair of shoes I will ask the assistant to measure his feet first. Efficient.

And if I want some dirty fries washed down with a gin and tonic I will make sure that my meals around this tasty treat are low in calories and high in nutrition. No anxiety or concerns.

I get what I want now and again and I also get to keep my body on track with my fitness goals. And a part of my fitness goals is my mental health, therefore stressing at banning all of the foods that I enjoy is not something that I consider healthy. I have a good relationship with food. I don’t want to feel anxious about being in a social environment and seeing half of the food on the menu to be cancelled for me.

I don’t develope programmes or challenges for my clients if I wouldn’t do it myself. So occasionally doing my own Balanced Plate Challenge works for me. My clients succeed, why shouldn’t I enjoy my own methods too?!

And so it’s time to make my smoothie. With plenty of spinach and fruit in there my body will still know that I love it. And it might even get another bowl of dirty fries again next week!

Fitness Auditing And Why We Need It

You have this cool programme that you developed/got off YouTube/received from a trainer about 6 months ago and it was fantastic.

It excited you, gave you a new purpose in the gym and got you some kick ass results. For the first time in a long time, you had a new belief in reaching your goals.

It was amazing. WAS.

But now, 6 months on, it all feels like a slog. The thought of going to the gym isn’t exciting you any more like it did. The results are slow if any at all and you’ve started to feel the injury niggles from repeating the same old exercises. Day in… Day out.

>sigh< “here we go again” you say as you enter the gym doors.

You start to blame yourself. Are you tired? Is your mind just not in the game anymore? Is it just an age thing? Are you eating right?

The odd day off creeps in where you would usually have gotten to the gym. A few mates are having a pint after work. It’s tempting. The gym bag gets thrown back into the boot of the car. Or the early morning start where you once jumped out of bed to get a workout in before work has gone. Now the snooze button seems like a better option.

If any of this sounds familiar then the chances are is that your programme has run its course. I’d estimate that it’s probably a good four months out of date.

Not only does a progressive programme last over months and in some cases years, but keeping a check on the finer details like rest periods, weights, reps and sets becomes essential to a trainees goals.

If you have a workout plan that you repeat every week without a direction beyond that plan then it will become stagnant. You become demoralised and you give up. Or you become demoralised and injury gives you little option but to give up.

Internet workouts perplex me. They appeal to people because they are free. I’ve been there. The free option was like finding a cheat sheet. A short cut that didn’t cost a penny. And the guy posting it was jacked. ‘That’ll be me soon,” I thought.

Programming isn’t a one size fits all. And if you are lucky enough to find something that works to begin with, then eventually, without auditing, you will be forever treading water. It will become a tired workout. You’ll become tired.

Assessing your progress every 6-8 weeks should be as much a part of your training as perfecting your squat or your bench. Knowing how and when to tweak your workouts is a skill. I only acquired this skill when I was studying for my PT qualifications. Since then I’ve written thousands of programmes.

If only I’d have known how to audit my fitness 20 years ago when I was at my physical prime. In truth, I didn’t have a clue back then.

I don’t blame myself or anyone else for not auditing and following a progressive programme. There’s so much confusing information out there and, as I say, it’s a skill. A skill that I learnt and became qualified in.

Why wouldn’t you try out free workouts online? After all, I wouldn’t trust most PT’s in mainstream gyms anyway. I honestly can’t tell if they’re giving the gym member an induction or a training session, such is the lack of passion in their approach.

But very good PT’s do exist. Ones who are fully self employed are generally 100% committed and knowledgeable to their clients. They have to be. If they fail then nobody will pay them. If they don’t get paid they don’t have a job. I literally go to sleep at night thinking about programmes or tomorrow’s sessions. I have to. I’m the one who will help my clients audit their workouts. I need to know every tweak for over 20 programmes at any one time.

The Bottom Line

Any new workout usually works for a time. They often work muscle groups that haven’t been worked before and muscle soreness feels intense but satisfying. But the body adapts and with it so must your programme. How you adapt it is what will keep getting you the results.

Goal Setting

https://mindist.page.link/EDHu

Above is a link to my recently recorded meditation guide I entitled Goal Setting.

We get so fixated on the goal sometimes instead of the little challenges that we overcome to have to reach the big stuff. Those little steps, the 1%, amounts to great things if you perceiver and confidently follow the process.

Every day there should be a time to reflect on your goals and expect that some days won’t always be the best. But as long as you acknowledge them and move on then you will still get to where you want to be.

Thank you for reading and listening!

Shay PT

Resistance Machines

My usual gym routine is from Monday to Friday. The weekends are generally for family time and relaxing away from formal exercise. It works for me. There’s no set rule that works regarding a training plan. Perhaps my ideal plan would be having two rest days that aren’t together but personal circumstances have to be accounted for.

What training a full five days in a row allows me to do is have a definitive day in which I can begin a wind down in the intensity of my workouts. I can’t hammer my body every single day with heavy compounds. Indeed, I believe in my 420 reps workout that I have developed for others so much so that I am doing it myself. This means that once Thursday’s session is over I have completed over 1500 reps. By Friday, my body is telling me that I need a little assistance from machines!

And this is exactly what the resistance machines are perfect for. They provide much more relief for the body and it isn’t just the physical aspect that needs the respite. Neuromuscular Innovation, or more commonly known as the mind-muscle connection, takes its toll on the brain. The thought process of connecting with your target muscle in a bench press scenario is much greater than on a press machine.

Foot positioning, core engagement, time under tension, breathing and the contraction are all crucial components of a bench press. Sure, there’s still the necessary check list to go through on a machine but in no way is it as thorough. Therefore, instead of risking injury with sloppy end of the week technique, I still get to workout without breaking myself.

It does concern me, however, how overused these machines get. I get the impression that lots of gym goers use them because they haven’t been shown how to squat, deadlift, bench press or barbell row. Their inductions usually include a brisk talk through these machines, so why would they use anything else?!

When I did gym inductions I went through deadlift form as a priority. It is a free weight compounds that requires the whole body to move and work together as one. I can analyse the hip extensors and knee flexors of the participant and get an understanding of overall strength and fitness levels. Without it, I would struggle to know what machine or what type of exercises a new gym member should be doing. So I am perplexed as to how the gym staff know. Introducing them to an ab crunch machine is way way off of where most new gym members need to be.

And don’t get me started on an ab crunch machine. An over reliance on a resistance machine can cause injury, but an ab machine can be particularly dangerous. The deep abdominal muscles, together with the back muscles support and protects the spine. I cringe as I see yet another gym member rocking wildly like a wound up toy trying to work their abs. Back pain is the biggest reason for staff sickness in the UK and until we begin to train our lower backs correctly this statistic won’t change.

The Final Word

Resistance machines are a great way to supplement your workouts. A heavy session on the bench or in the dumbbell section takes a lot out of us physically and on the nervous system. Rounding off a session on the machines or cables can be a perfect finish. But we can’t rely on them to reach our goals, be it injury rehabilitation, weight control, muscle gain or movement. If you are completely new to the gym then I would recommend starting in the free weights area with a trainer who knows what they’re doing.

That you for reading this article. If you have any questions on this or any of my practices then do get in touch!

Shay PT.

Calm Mind

https://mindist.page.link/bxUb

Here is a link to my Calm Mind meditation that I recently recorded. A bit wierd meditating to my own voice! But I’ve done it a couple of times and find it quite relaxing.

Keep smiling!

Shay.

Smoothie Does It!

Like with most kids (and many adults) they can be fussy around certain foods. Textures, tastes and smells can put a kid right off. If only a banana looked like a chicken dipper!

My youngest has started to check his food to the extend of him looking at a slice of melon like Gil Grissom analysing a crime scene.

Finlay examines the black bits on the watermelon

And I must admit, there are foods that I wouldn’t be too fond of eating if they were put on a plate for me. Medjool dates are a prime example. But if I prepare them with lots of other fruit and vegetables into a smoothie then I can enjoy them.

I have found this with my kids, especially if they prepare their own smoothies and experiment with different ingredients then there is a much greater chance of them getting the nutrients and vitamins that they need without the fuss.

This morning they prepared a banana, strawberry, orange juice and spinach smoothie. They hate bananas and spinach and my youngest doesn’t like strawberries, but they enjoyed the process of creating their own smoothie and were pleased with what they had come up with. They felt empowered.

I have a smoothie at least once a day. A zesty citrus ensemble on a morning and usually a banana, milk and protein powder later in the afternoon. I find that smoothies can…

* Stops the hunger pangs and feeling snacky.

*Wake me up on a morning.

* Fit into my calorie and macro goals and I am getting the fibre into my body that I wouldn’t get if I were eating a meal.

Although I would never consider them a meal replacement, I do put ingredients into a smoothie that I would not make into a meal. I know that I wouldn’t eat the recommended daily fruit and veg that I need if I had to prepare it as part of a meal. I enjoy cooking, but sometimes life doesn’t allow us the time to spend on making the perfect balanced meal. This is why the convenience of a smoothie maker works for me and my family.

One of my biggest concerns is for my kids to be getting good nutritious food into them each day. It’s a constant battle. And when I know what they have as school dinners the need to feed them proper food at home is even more important. I’m not looking for clean eating and banning foods for me or my kids, but a balanced approach is a sensible one. And so far it’s working!

Our Comfort Zone

Ah, the comfort zone. Has anybody told you to get out of your comfort zone? It’s been said to me many times, usually back in my 20’s some vgdguvidrdddyuhd years ago.

But what is it? And how do you know how to get out of it if you don’t know what it is?!

Your comfort zone is unique to you. Your comfort zone will be an absolute terrible experience to some people. And therefore being out of your comfort zone is a unique experience that belongs to you too.

I can guarantee that there are people in the UK right now who have to get out of their comfort zone by getting out of bed, leaving the house or having to talk to another human being. Perhaps you are one of these people and this resonates with you. You are not alone.

According to a study by mentalhealth.org.uk in 2014 almost 20% of over 16 year olds were showing symptoms of anxiety or depression. With the difficulties many of us have faced in the past couple of years I can’t imagine this statistic improving.

So then, for our mental and physical fitness, to get out of our comfort zone means something very different to each person that I speak to. To some it is lifting a certain weight that they have never lifted before. To others it is running a distance that they haven’t been able to reach before. Or it could be training for an important event that they’ve never competed in before. Maybe it’s taking that first step into the gym or fitness class. But simply buying some trainers or walking boots and taking a walk each day is a massive positive step too.

Walking is just as much of a mood booster as a set of deadlifts. I enjoy both. I enjoy the feeling that I get once it is completed. During physical activities can be tough and testing of course, but I enjoy the rhythm of the repetition of resistance training. When I walk I enjoy gathering my thoughts or sharing ideas with a walking partner. It is therapy.

When I think of the current clutter in my head that is all of the stuff that requires being out of my comfort zone I think of starting my new YouTube channel. Social media can be brutal. But I’m doing it for my next out of my comfort zone challenge, which is becoming a meditation guide. If people don’t know that I exist then I’ll never coach or guide anybody. So I have to be brave in trying something that is very different for me.

And my other fear is ringing my bank to ask why the Sky direct debit has been cancelled. Really, the thought of speaking to my bank sends me into a panic! I can teach a class of 30 people and pretend to be Freddie Mercury in front of a hundred holiday makers in Lanzarote (I might have had a few drinks for that one) but the thought of having to speak to my bank on the phone sends me in a right tizz.

They will ask me for my password. I don’t know what it is! They need my date of birth. I always get tongue tied with that? They’ll need information from me that I know but when they ask me I’ll have no idea at all! My wife keeps on top of all of this stuff, but the Sky payments are in my name.

I know it’ll sound ridiculous to some people, but it’ll strike a chord with others. I’m not the only one who hates official phone calls with strangers.

And that’s why we are all different. I’m nervous about going into the gym every day, yet I’m a PT! How can that be?! I mix it up with a bit of being the Joker and being professional (I’m confident that I know my job, which helps) but it doesn’t stop me from getting butterflies sometimes. The adrenaline keeps me passionate. Maybe it’s when I stop getting nervous that I should be worried.

The final word…

Our comfort zone is one to break free of now and again but only when the time is right for you. And once you are out of it, then it is for you to decide how far you can go. But if you get the small stuff right to begin with it can lead to bigger things. Give it a go. As for me, my little step is to ring my bloody bank this afternoon. Wish me luck!

https://youtube.com/channel/UC_2ukEG1FHIgU2rJEOOYCJA

If you can’t fly…

I’m sorry that I’ve been a little absent from my blogs recently. In all honesty, the last few days have felt a bit hectic. Not an unhappy, miserable sort of hectic. But not a dancing round in the sitting room in my undies listening to Harry Styles kind of hectic either (not that I’ve ever,ever,ever done that. Ever.)

It’s just seemed a 100 miles an hour over the past few days and I’m trying to spin the many plates that I’ve given myself.

I enjoy plate spinning when the plates aren’t crashing. In my circus I would be a decent plate spinner. Some days I’d even be bold enough to unicycle on the tight rope a hundred feet high and still spin the plates. But in the past few days, had the Ringmaster introduced me to the audience I would’ve tripped over my large clown shoes before getting to the stage. Of course, I would’ve gotten straight to my feet, smiled and tooted my big red nose and made the crowd laugh. That’s what I do.

Feeling under the weather on Sunday hasn’t helped where my head is now. I like to keep on top of things and my work doesn’t allow for illness. I stay strong and in control. But it isn’t a weakness to feel ill. It’s just that it rarely happens to me so when it does I feel a bit discombobulated.

My work not only helps me to understand others, but it helps me to understand myself too. When my trainees feel a bit out of sorts I totally get it. I’m not into the ‘no pain, no gain’ attitude to exercise. Sometimes just putting your training shoes on and doing what you can is massive. We’re not always on top of our game. It doesn’t need any great explanation or reasoning. It’s just how it is. Each day we wake up and try again.

It reminds me of a quote by Martin Luther King. He said…

“If you can’t fly then run. If you can’t run then walk. If you can’t walk then crawl. But whatever you do, you have to keep moving.”

You can’t be flying all of the time and when you realize this you can then be pleased with the little steps that you are able to do. When you are ready, you will take off again. Never give up.

My YouTube channel is here if you want to take a look!

https://youtube.com/channel/UC_2ukEG1FHIgU2rJEOOYCJA

Body Image Affirmation

https://mindist.page.link/tx8j

I didn’t become a PT to make people feel inadequate in how they look. If you are unaccepting of your body now, no changes that you make to your body will make you any happier. The above link is a ten minute guide on body image affirmation.

I’m going to be creating more meditation guides in the future and I will, of course, be basing them on subjects that are close to me. Enjoy!

Speak soon!