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.
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!
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.
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!
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!
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!
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!
Yesterday my wife Louise and I celebrated 13 years of marriage. We’ve been together now for almost 16 years and we are still making a strong team.
As with any healthy relationship, we have had testing times too. But we work hard at keeping what we have because it is special. I think it comes down to communication. We try not to let things fester and address our issues by talking to each other as soon as we can. We support each other. Sometimes I’m the stronger one and sometimes it’s Lou.
I knew that I couldn’t continue my Support Worker career and be the father that I wanted to be. Lou made me believe in myself that a change was possible. The hours and the risks were making me unhappy and I knew that I would miss out on being a dad to our new born. Also, the wages aren’t enough for the responsibility of a Support Worker. Lou knew that health and fitness was my number one passion and she told me that I could be a PT. The cost of the course and the extra hours in attending it each weekend for almost a year on top of my full time job would be difficult to do, but Lou said that I must do it. She knew how important is was to me.
And then I returned the favour! A few years later and being a full time mum to two little boys, Lou needed to get back into work. I encouraged her to follow her dreams in going to college to learn holistic therapies. She now runs a successful business in the centre of Scarborough.
We could’ve played it safe. Staying in the same City that we knew, plodding on in the same jobs. But to get to this stage in our lives, we have lived in three different cities, two towns, 6 houses. We’ve created 3 successful businesses. We have worked together as support workers, Cafe managers, nightclub bar staff and shortbread biscuit entrepreneurs. Together, we’re quite a formidable team. And we’re not afraid to change something if it isn’t working or it is no longer enjoyable. As individuals we have changed and our relationship has evolved because of our need to change something that is not making us happy. Like I say, we don’t let anything fester.
Yesterday was a hoot. We both took the day off work and played the tourists in our hometown of Scarborough. When you live somewhere it’s easy to miss the beauty or the fun bits of it. Life becomes about getting to work and back, the weekly shop and getting the kids to school and extra curricular stuff. So yesterday we made it just about us and the fun to be had on South Bay and an evening meal at one of our favourite restaurants. Just looking through my photos it looks more like a pub crawl! I’m holding up a glass of something alcoholic in almost every picture! But it definitely wasn’t like that. I had appointments this morning so I stayed very sensible.
So here’s to the next 13 years. We’ll see how many more houses we can live in. One thing we haven’t done yet is take our business ideas to a different country and we are desperate to give that a go. Watch this space!
Below is a link to my Morning Positivity Meditation. This time next month I will be fully qualified to guide groups and 1-1 meditations and thought I’d share a preview.
I’m excited about this as I am passionate about the power of meditation and mental health. Anything we want to achieve physically always begins with a positive mindset in the first place.
Gym Classes are an excellent way to introduce yourself to formal exercises, meet new people with similar goals and to plan your fitness routine for consistency. From Stretch classes, Zumba, Spin and Boxercise the mainstream gym have covered it all. And being a Fitness Instructor myself I can see the fantastic benefits of booking onto a regular gym class….but it should come with a warning.
Here are my gripes on classes…
* Gyms that I am aware of are regularly putting on virtual classes. This seems to limit the cost of paying for a live instructor and can run throughout the day. I find this counterproductive from a gym going by the feedback that I receive as many gym members want live instructors and some have moved to other gyms to find them. A trained fitness instructor can manage the pace and intensity of the class and adapt workouts each week to fit the needs of their participants.
* I see more injuries occur in fitness classes than I do in the gym. An instructor cannot check the form of 30 class members. The classic exercises for poor form are deadlifts, bent over rows and kettlebell swings. In fact kettlebell classes are an injury waiting to happen. When you need to teach hip hinges, breathing and core control to a room full of people who see their half hour class as a way to ‘blast their abs’ or ‘fat burn’ it becomes an impossible task.
* When you think about the titles that they are given, such as those above (abs blast and fat burn are real life class titles) it is very misleading. An abs class once a week won’t get anybody a six pack. An abs class won’t do a great deal for stabilising core muscles. A fat burn class usually consists of fast paced reps that use exercises that require slow, controlled movement to focus on target muscles and avoid injury. Getting these movements right and incorporating them in a fitness programme is essential for all types of fitness goals, but repping out as many deadlifts as you can in 60 seconds won’t. Yes it burns calories, but put your back out and you won’t be burning those calories again until you’ve recovered from your injury.
* Classes can be demoralising for lots of people. They feel inferior compared to those around them. Yet many class goers have been going to the same class for years and might know what to do. If they know the instructor then they will probably know what equipment is used and what exercise is next. They probably even know that the class starts with Rock DJ and finishes on a club version of Castle On The Hill. But new people might feel out of their depth. Which leads me onto my recommendation…
Oh do tell Shay!!
Well, for anyone going to a new gym and are a little apprehensive or have never been to one before I would suggest hiring a good PT (a good one! Not a Poundland special) and learning how to move correctly. Of course I would say that, I’m a PT right?! Yeah but Brian who is reading this at his home in Penikuik won’t be hiring me 1-1 so it’s of no great advantage to me. It is, however, sound advice.
5 sets of ten deadlifts will be far more important to a gym goers goals than a class when they first start out on their journey. When to breath, how to engage the core, foot placement, hip hinge, strength and stamina building, morale boosting and goal setting are all of things that will be learnt fairly early on in regular PT sessions. None of which are taught with any great depth (if at all) by Mr Motivator at the front of the class whooping and jumping like a Duracell Bunny on speed.
The Journey should begin on the gym floor, not collapsing on a class floor.
Thanks for reading! If you enjoy my blogs then check out some of the other stuff too. See you soon!
Never Give Up PT 