It might seem excessive to be creating a car park (estacionamento) at our property for ten cars. After all, so far we only have one holiday rental home with one bedroom. But we are in the process of readying ourselves for the bigger picture.
That picture involves private parking for our own vehicles, the guest’s vehicle, space for the private gym and massage therapy room and small group training. There’s also an opportunity to expand the holiday rental side with another small building which is probably way down the line. We need to make the first one work first!
Here are a few pics of me clearing some space by the road side and filling it with stone dust. Also, we have recently dug up the stretch of land (with the help of a man with a tractor) which is a football field long and home to fruit and olive trees. It is also a great space for the boys to ride their bikes!
My two boys are very different. This is something that has always been apparent to me, but now they are developing their own unique personalities at ages 8 and 10, it is wonderful to see how brilliant yet very different they are to each other.
I was concerned when it came to Finlay’s interests. I just wasn’t sure what he wanted to do as an activity outside of school. Jonas was easy. He showed great running ability and ball control skills from when he could stand up! His love of football came during the 2018 World Cup when he was 4 and he seems to have a great knack of understanding most sports quite easily.
But, although Finlay played football, it almost seemed like he wanted to do it to please me or Jonas. As the younger sibling seeing the accolades that his older brother was getting, maybe he just wanted to do the same. I knew though that his heart wasn’t in it and I knew that he could find his own talents and interests elsewhere.
Finlay has got footballing talent, but it is very different to Jonas’. Jonas can take it past a few defenders with either foot and plant a goal in the top corner, but I never fancied him in a 50/50 challenge. After most games I would have to bite my tongue in asking him why it looked like he had bottled a tackle.
Finlay, however, I’d back against anyone in a 50/50. So much so, I’ve heard that Roy Keane has nightmares about coming up against Finlay. Legend has it that Vinnie Jones retired from football after hearing that Finlay was a twinkle in my eye all those years ago. And it just so happens that Diego Someone cancelled Finlay’s trials for Athletico Madrid because he didn’t want his players getting hurt. Even Chuck Norris refused an arm wrestle with Finlay.
Finlay is fearless in competition. I worried about the other kids when he did play football. If they dribbled past him they’d be on the floor, usually from a rugby tackle type bear hug. It didn’t matter how big the other kids were. My ankles would be bruised after a 30 minute kick about in the garden. The last time my ankles looked like that was after marking Dealer Dave from the Swan’s Head in 2002. Finlay is ruthless.
Finlay has shown excellent gymnastics ability. He can cartwheel, hold himself on the rings, balance beam and, probably after watching me, can plank and press up without cheating. In fact, his press ups are super impressive with perfect form. And this discipline has led him to another interest in martial arts.
When Jonas was a toddler it was pretty easy to play ‘tickle monster’ and play fight with him. He would just giggle and roll about. Finlay, however, would fight back. I mean ‘go for the knackers’ fight back. Headbutts, chops to the throat, anything to gain the upper hand on his old dad. Martial arts might just be his thing.
Finding a birthday present was made much easier then. We got him a punch bag and gloves. Lou was apprehensive at first but I have always believed that punch bags and being taught a martial art discipline is good for young people. Well, at any age! It teaches control, technique, following instructions and respect. It can channel anger and create self esteem in its participants.
Indeed, having worked with children in sports I know that, taught correctly and with the right message from a coach, any sport can have this impact and, knowing how a gym environment impacted my young self, once a person finds their happy place in a sporting environment it can be life changing. I knew it was time for Finlay to have a punch bag.
He is extremely happy with his birthday present and in the future we will be looking at him joining a dojo if it is what he wants. But for now he’ll have to settle for me teaching him, as I am Jonas with football. We’re still settling into our new life in Portugal and eager to set up our business to make an income. I can’t do the trips into town each evening until that is sorted. The boys are being patient.
So, happy birthday Finlay. You and Jonas are both wonderful boys. Keep doing what you’re doing.
I get time to think when I’m ‘cleaning’ the forest. The cleaning has to be done. Take away the building plots and we have around 19,000 square metres of pine forest. In Portugal this is a tinderbox. A thoroughly cleaned forest will limit the chance of any wildfire and this week with the weather a little cooler is the time to do it. We moved into the property in January so we have missed out on a full winter to clean and, as first timers to these shenanigans, we have felt the pressure.
My sleepless nights had me wondering if I should brush cut the whole land and then rake the loose wood, heather etc at the end, or should I brush cut a bit and then collect little piles from time to time. Should I rake the cut pieces into piles or collect lots of the forest onto a tarpaulin to drag roadside for the tractor to collect? Maybe I could use the cart to bundle as much forest into it and then wheel it to the roadside?
My first day with the brush cutter. All the gear, no idea.
Today my method was the tarp. And it got me thinking, is this the best method? I dunno, I didn’t have an answer. It just felt like today it was.
Today’s best method? The tarpaulin.
I’m not unfamiliar with that question. “What is the best method?”
It is one of the most frequently asked questions given to me as a Personal Trainer. The best method for weight loss, the best method for muscle build, the best method for a certain injury.
I have answers, but there isn’t a defining one answer to give for each question. It’s a little bit more complicated than that and that’s why a good PT needs to charge what they do. Anybody can shout at someone and tell them to give them 50 pushups or run 5 miles. But a good PT will not only find the right method for you, but will adapt each day to fit your own personal needs.
Forest clearing, as I’ve discovered, is quite the same.
The forest has a goal. It doesn’t want to set on fire. My aforementioned methods of forest cleaning are all relevant, but I must not allow myself to become bogged down by which one is the best way just yet. After all, I’ve just met the forest. It has some wide, open spaces but some areas are dense with pine trees and woodland. Some areas are flat, some tiered and some sloped. Other characteristics of the forest are rocky, wet, dry, microclimatic, tall trees, short trees, fallen trees, sensitive areas due to wildlife and coloured with beautiful wild flowers.
Every square metre must be dealt with differently depending on these above characteristics but also on the weather, my mood, time and how strong my back feels at the time (it’s very physically demanding and if I put my back out then the forest won’t get cleaned at all).
But to know of any kind of method at all it is important to point out that I asked questions. I asked locals who had experience in dealing with this sort of land. The forest has an important goal. If I pretended to be Billy Big Bollocks who thinks he knows it all, the forest wouldn’t reach its goals and that has serious consequences.
People that I have worked with in the gym all had goals that they wanted to reach. And, just like the forest, us humans have complexities that cannot be dealt with by a ‘one size fits all’ method. We must approach our goals with an open mind and experience a variety of emotions, movements and outcomes to know what is best for us and our individual goals.
So I am convinced that structuring our lives around a healthy lifestyle with gym/fitness goals actually enables us to make better decisions in other aspects of life such as decision making and planning.
And the forest has just given me an example of that within my own life.
A part of the forest from the AL rental accommodation
Since arriving in Portugal I’ve ticked off a few necessary jobs that had to be done. Driving my (potentially) new car yesterday was a nerve-wracking task that I had to get over as I had never driven outside of the UK before. Another ‘biggie’ today will be to view a house that we are looking to buy.
But before that, another essential task will be to begin a fitness routine. Regular readers of my blog will recall me saying that I was prepared to put any regular training regime on hold while I focused fully on moving my family out of the UK.
I had left the gym that I worked and trained from in the summer and my own bits of gym equipment had been gradually palletised over the past few months so access to heavy resistance was difficult. Time was also an issue as I have been putting every ounce of energy into the move every second of each day.
Stopping a daily training program can be dangerous. Excuses can always be found and, whether they may be good enough reasons or not, a plan to begin a training program in the near future must be a priority if we are serious about our fitness goals. My passion for mental and physical health (and aesthetics) has never waned. I’ve kept my calories in check throughout so that I haven’t spiralled too much. I’ve been desperate to begin training again. But other than a calisthenics routine, I have felt restricted.
Now, just to be clear. Calisthenics is a great way to train. This is by exercising using bodyweight only. So push ups, press ups, squats, Burpees etc are good examples. But it has never excited me in the same way as resistance training. And I like to feel excited by a new challenge such as a different weight or a new piece of gym kit.
Oh, and talking of new bits of gym kit, I decided to start my daily routine again by lifting breeze blocks and bottles filled with sand!
I do appreciate an unconventional method. I sometimes feel that the polished arrangement of a commercial gym can be off putting. Lifting heavy stuff in a Portuguese field with the view of the mountains, however, is something that can’t be bought with a gym membership. I just had to take advantage. Today was a day to start a new routine.
And I have little excuse not to. For a short time now this land and its gym is what I call home. Until we can find our new permanent home and create our new business, this is my life. I have energy and lots of thinking and meditating time in abundance. Sure the kids will keep me busy, and home schooling will be important to us until we find a permanent school. But that’s all part of finding this new routine.
I just know that my workouts will become an important part of it.
It’s a beautiful September morning in Scarborough, England today. The sun is shining, the air is crisp and the sea gently glistens. For all my needs to leave for Portugal, I can’t imagine a better setting for what could be my last ever personal training session in the UK.
The park at Shuttleworth garden once again provides a wonderful outdoor gym. The views are spectacular of the sea and the castle in the distance. The animals came to observe what I was doing too. One squirrel in particular seemed very interested in my kettlebell.
This park is special to me. Once lockdown restrictions were relaxed and exercise in parks were permitted, this was one of the parks I would use. The lady who I trained today is special too as I trained her throughout 2020 and has been a weekly trainee with me for over four years now. So her dedication has been fantastic. Next week, if the weather is as lovely as today and I have the time in-between packing etc, I’d like to think we could get one more session in at Shuttleworth garden.
I like to live in the moment so I often forget to take pictures. I also didn’t want any unnecessary movements to scare the squirrel away, but I think I captured the moment that the squirrel scurried over to see what I was doing as I set up my equipment.
Maybe he wanted to join in, but that would be nuts.
Your session is going well. After a series of successful barbell back squats you decide to go for a PB with a one rep max. You look around the gym to find someone to ask to spot you for your next set.
The person you choose is vital for you to complete the rep successfully, avoid injury and the possibility of death. I’m not kidding here. A recent death of a bodybuilder with over 200k on his neck tells you that I am being extremely serious. Choose your spotter wisely.
So who do you ask? The obvious choice would be to ask a trainer who works in the gym. But be careful here. You need to know what they specialise in. Have you ever seen them perform a barbell squat or instruct their clients? A trainer with an ego might agree without really knowing what to do. And that goes for other gym members too. They want to help but haven’t got the skill (or strength) to if assistance is needed.
The person with the legs like tree trunks who you see hanging around the squat rack every time you’re in there is a good start. Tell them what you’re wanting to do. It is important that they know your expectations for the lift such as time under tension, reps, your weaknesses etc.
Spotting is indeed a skill. So what are the main points to know if you have a spotter or you are the spotter of a barbell back squat?
1. For a heavy lift, the spotter should place their arms under the lifter’s arms.
Holding the waist can be fine for moderate weight and can be more comfortable if it is a male spotter and a female lifter. The spotter should not place their hands on the bar. They’re not supporting the bar, they’re supporting the lifter.
2. The spotter should mimic the lifter’s movement on the way down. This is why a good squatter usually makes a good spotter. They must keep a straight back and use their core to get the lifter to the starting position if needed.
3. The spotter should be stood close. There’s no need to look like you’re dirty dancing though, not if the spotter and lifter are using their hips correctly.
4. If it is a very heavy weight, not only can a spotter be crucial in the lift but a person at either side of the bar should be considered. The body can buckle at any point when under pressure and there’s only so much a spotter can do if they’re having to deal with a collapsing person and a weight falling on top of them.
It’s worth pointing out that the body can give way with any amount of weight and this extra weight can still cause serious injury, so extra help at either side of the bar is something that can be considered at any time.
Lifting heavy can be fun and rewarding, but it is essential that you do it correctly. A part of that is finding a good spotter!
Well here I go. After all my constant talk of planning for your fitness goals I feel as though I am at a point where I can’t really plan for my own fitness goals. Not with any great precision anyway.
I have no gym and my time is compromised coming into a very busy summer period with work and the kids being off school. Oh, and with a house search in another country to plan, my health and fitness goals are getting further away.
I hope, seeing as I have now left training people in commercial gyms, that the legacy I left is that I am a ‘real life’ trainer. I’m honest, work to a client’s strengths and I am motivated in reaching realistic goals. So then, if I were having a chat with Shay the personal trainer, what would he say to me?
Me: I’ve not got any training plan in place for the rest of this year. I will have no time during the summer holidays as I will be busy with work each day. After the summer holidays I will be finishing off my packing to move to Portugal. Once I’m there there’s going to be lots of driving, researching and preparing for my business.
Shay PT: Your work will involve coaching sports to kids. Last year you were counting over 20,000 steps per day. That’s at least 10,000 extra steps than the recommended daily target for the average person. Also, a lot of preparation for your business will involve landscaping the land. Physical work such as this can burn around 500 calories per hour. So your NEAT (non exercise activity thermogenesis) is looking very healthy indeed!
Also, you have a selection of resistance equipment that you will eventually be taking to Portugal. Before you pack them up, think of a 30 minute routine that you can do in the garden on a decent summer’s evening after you’ve put the kids to bed. Promise yourself 3 of these sessions a week. And I know you have the time. It just means watching one less episode of the series you’re watching.
So your activity levels are looking pretty good, but it’ll mean nothing unless you keep your nutrition on track. That takes a little preparation. Make your lunch in the evening for the next day. For breakfast, stick to drinking your fruit and oat smoothies. Make sure that vegetables are available for every evening meal. Keep convenient, fast food to a minimum but don’t be too restrictive. No food should be banned.
A plan doesn’t have to involve regimented routines and dull food. Nothing I have just mentioned is life changing stuff. It’s just a sensible few tweaks to ensure that you stay on track for when you have more time and you are more settled in your new home.
‘Despite being nervous about moving up to play against the older kids, Jonas scored six goals in half an hour of his first game against the under 10s. You just don’t see anything like that.’
Jonas’ football coach gave him a fantastic send off during Scarborough Athletic’s grass roots presentation evening. It brought my wife to tears and I had a lump in my throat.
His impact at the club has been enormous. He broke records such as being the youngest ever player (he was signed to the under 7’s when he was 5) and his coach announced that he will be requesting that the number 6 jersey be retired in honour of the mark that Jonas has left.
The ‘football dad’ gets a bit of bad press. Pushy, yelling from the sideline and hoping that one day their kid will be earning millions playing in the Premier League.
And yet I don’t think I’ve been pushy. I’ve encouraged my kids to attend the extra curricular activities that they committed to but never demanded that they go if they didn’t want to. And for Jonas with football it’s been a bit like that. Despite his love for the game and his obvious talent, he has often made excuses not to go to training. But training twice a week and playing a game on Sundays since he was 5 must be quite tiring, even for the most willing of kids.
Scarborough Athletic are a very well run club. On day one the parents were told that it’s about their kids enjoying football and that the referees and coaches are volunteers. Yelling at them from the sidelines would not be tolerated. And although I’ve occasionally given encouragement and cheered a last minute winner, I’ve tried to keep quiet and not interfere with their game.
And I know the statistics when it comes to kids making it professional. I’ve seen some great talent in the hundreds of games that I’ve watched but I’ve probably not seen any kid that will become a full time professional. So I have to handle my kids’ dreams sensitively. Always dream big, yes, but success shouldn’t be defined by how much money you make, how big your car is or how many followers you have on Facebook.
Apart from a tournament that Jonas will hopefully be able to attend, that is it regarding his Scarborough Athletic journey. A club that has given him so many opportunities and valuable lessons in his short time of becoming a footballer. For that, we’ll be forever grateful.
Exercise should be like any other activity…variety is important. If you don’t seek variety now and again, it can become a little stale. And so whatever your goals are, I’m here to give a shout out to using resistance bands as part of your training.
The Benefits
* They are convenient. You could easily do a good exercise routine during an episode of Corrie. This means that you have not had to leave your house to get a workout in. And these days time is precious and you just don’t always have time to get there.
* They are small. Storage is an issue with traditional training equipment, but with these bands they can just fold away back into their case. They make terrible door stops though, so keep a kettlebell nearby for that job.
* They are cheap. Very cheap in fact. Shops like Lidl and TK Max will often stock them for under £5 and the bands will come with a variety of resistance. But be careful, it’s easy to go into these shops for one item and come out with a George Foreman grill, a snorkel and a car cleaning kit as well.
* Variety in your workouts. It’s easy to get bored, especially if exercise isn’t your hobby. Also, your muscles get bored too. Trying out different equipment should be part of the fun for your mind and your body.
* They are good for injury rehabilitation and general aches and pains. After an injury or with sensitive areas it isn’t always a good idea to go straight back to using dumbbells etc. Let your body recover with some simple routines with the resistance bands before hitting the heavy stuff.
So I hope that I’ve managed to convince you that a set of resistance bands can be useful toward your fitness goals.
“If you are not willing to learn, no one can help you. If you are determined to learn, no one can stop you.” Zig Ziglar.
The boy in class who chatted to friends, didn’t listen to his teacher and rarely handed in his homework somehow, once again, got 100% in his maths test.
How does he do it? I thought as another bit of my confidence and self esteem left my 14 year old self. I DID try. I enjoyed trying to learn. The problem is I found facts and figures hard to retain.
As an adult I’m fairly clued up and, although you guys reading this could pick my blogs to shreds I’m sure, I have a decent understanding of Mathematics, English, Geography, History and all of the other mandatory school subjects. I like to think that I’d get a decent cash builder and give a Chaser a run for their money too! But what might come easily to some, without seeming to put in the hard graft, I need to understand it, re-read it and try and remember it before it sinks in. There’s a knack to it. I’m still learning the knack.
One thing that I did excel in, however, later became my career. I’m good at dealing with people. Emotions, conversation, body language and the ability to read a situation is important for a Personal Trainer. Add to that my passion for sport, physical exercise and training I was made for PT. Of course, passing my Anatomy and Physiology coursework was as testing as I remember my homework at school. I had to work extra hard to remember muscle groups, facts etc to really nail my exam. I passed it, but even now I revisit this as I understand that learning doesn’t ever have a final point. It’s a journey that continues.
And because I have the knowledge with the ability to guide myself and others through the minefield of the health and fitness industry, I feel that I’m worth paying for. Sometimes, we need to invest in someone to help us achieve a goal.
I know that my new subject is one that will probably require me to pay for further education if I am to become good at it. I’m learning Portuguese.
I’ve been using a free app and it will enable me to order food at a restaurant and exchange pleasantries. This was tested last week on my visit to Portugal. But if I am to live there, work there and fully integrate myself into their country and culture, I need to be able to communicate with Portuguese people to a higher standard than a free app will let me. I am learning words, yes, but applying these words to create structured sentences with the correct syntax is vital to acquiring a new language.
Of course, the locals were forgiving when I visited. They appreciated my efforts. And it annoys me when a visitor to a foreign country makes no effort at all to say a word or two in the native tongue of the country. I at least know ‘thankyou’ in about 10 different languages because I looked it up before visiting that country. Although, again, my brain keeps getting a little confused which makes me say ‘thankyou’ in Bulgarian when I’m actually in Portugal. My defense is that they sound similar and I’m sticking to it!
The similarities to how I approach my fitness training regime and learning a new language are closer than you’d think. I need a ‘why’. Why do I train? Ok that’s easy. I want to remain as active for my kids and grandkids as possible and be independent for as long as I can in older age. And why do I want to learn Portuguese? Language was created as a survival method between different tribes and communities. I want to survive and thrive in a new country to really make the move work. It just has to be done.
Essentially, they both have to be done to survive. Also, they take roughly the same amount of time per day. About an hour of training and an hour of learning. And they both enable me to become a more rounded person.
When it comes to my ‘why’, I’ll be willing to do what it takes to stay on target with my goals. I just need to keep developing the knack.
Never Give Up PT 