Be More Flexible

It can be hard to break a habit, particularly when it comes to your gym routines. The amount of times I see the same faces, doing the same sessions week in, week out in a gym. Or people waiting religiously for a piece of gym equipment as they "need" to use it next.

Y'all need to be more flexible. Make the most of hurdles and see your glass as half full - not half empty! What do I mean? Here's what I mean:

Someone is using equipment you need:

Try to come up with an alternative exercise. If there isn't the heavy weight you want then try to add an element of stability or work a single limb with exercises such as pistol squats rather than regular back squats. Add an element of conditioning or a new challenge for you and your body. Do things at a higher intensity or for a much greater number of repetitions.

You don't have time to exercise:
Increase your intensity and work in a circuit format. See if you can do all of the usual exercises at a much greater intensity with less rest time. Or, create a new workout routine which focuses on the same areas but gets your heart rate much higher.

The gym is too busy:

Come up with a workout using minimal equipment. Things such as kettlbells or a barbell complex are a good idea. Equipment like a TRX or Powerbags are also very versatile pieces of equipment. If you want some more ideas for workouts using minimal equipment see here: Ideas

You're stuck at home because of "X":

Try using your own bodyweight. There's plenty you can do aside from just press ups. In fact, here's 21 ideas for you: 21 Bodyweight Ideas

You have an injury:

Don't avoid the gym all together. instead spent longer focusing on other body parts, especially the weaker parts. Even if you had a broken bone there will always be some exercises available to you. If you have a repeating injury, spend time focusing on "pre-hab" - improving your weaker areas ahead of any injuries to minimise risk of them repeating. You might even double up on a session in a week. For instance if you had a damaged elbow, you might do 2 leg sessions that week to help recovery.

You're tired of the gym:

If the gym is physically and mentally taking its toll on you consider a de-loading week. There's only so much your central nervous system can take, not to mention smaller joints such as your elbows which can take a pounding over the weeks. You might be pleasantly surprised that this de-loading week can significantly improve your strength and progress in the weeks to follow. I'll write more about de-loading next month and link it here...

You don't like certain sessions:

The likelihood is you do the sessions you enjoy most first (chest Monday), and the sessions you dislike are done at the tail end of the week... if at all. Why not switch this up? Take all of the exercises that you don't like and get them done ASAP in the week. That way they're done and not hanging over your head and likely to be ignored at a later date. For instance with me, I usually train my legs on a Monday as I find it mentally taxing. I will also try and include exercises on a Tuesday session such as cleans and bench press into a really quick session as I don't enjoy them at all. Then I know the rest of the week is mine to enjoy.

What I'm trying to say is: be positive and take the opportunity when hurdles arise, to do something different. Train with someone new, try a new exercise or workout, train outside etc etc - You never know, you might like it!

Don't forget to follow me on Twitter (@MichaelD_PT) and YouTube

10 Ways to Take Care of Your Body

Every day we expect something from our body. We expect basic (actually not that basic) bodily functions to kick into action and work on command as soon as we wake. We eat a mixture of foods and textures and expect the body to take it and make use of it. We mix and match our sleep and rest patterns and expect the body to keep up. Then, we add in exercise and stretch the body, pound it on paths and treadmills and put unheard amount of weight and torque through our joints. Then to bed – we might be sleeping but we still expect the body to do its bit. Then wake up and do it all over again!

It’s not easy being a body! We can’t expect it to just keep on giving and keep on giving before something gives way and injuries, illnesses or more complex personality and relationship issues occur.

It’s time we gave back! Take care of your body and your body will take care of you. Here are my top methods/products for giving back to my body. Take a few minutes every day and give back to yours and see how much better you feel in all aspects of life. The focuses here are robustness, performance and general wellbeing...

1)      Escape Fitness Foam Roller - £25

This had to be number one. I carry it everywhere and it has relieved pain for me, eased tension for me, helped me to move better before and after exercising, it’s even improved my mood. This Escape fitness one is ideal! Most others are too soft and lose their shape – this is firm and gives deep pressure in more fleshy areas like your backside. If it’s too hard, layer up in more clothes. Best to have a roller that’s too hard and adjust your position and clothing accordingly, than a useless one that’s too soft. I also like that it’s smooth and not like the “grid” style rollers that lots of people use. If you want more specific, localised pressure for trigger point work, see point number 2). Get this roller today from: Escape Fitness Online Enter the reference code MDARREN – if you do buy one please.

2)      Lacrosse Ball -£5

I use this in a similar fashion to the roller above. The lacrosse ball differs as it offers a much more localised pressure and allows you to focus on smaller areas. It’s also an AMAZING way to release the fascia in your feet by simply rolling the sole of your feet hard against the ball on the floor. Try this after a day of walking around – it’ll change your life.

One of the coolest things I’ve ever seen done with this is “Whacking” to improve ankle mobility and as a result, squat depth – I now use this myself most weeks and it’s brilliant! Take a look:

I’ve tried other objects and sports ball like tennis balls, golf balls, hockey balls for similar trigger point work  – stick with the lacrosse ball – nothing compares. The texture, weight and density are ideal. What’s great about having a ball is that it travels easily too. My current lacrosse ball has some serious air miles to its name – it’s great to use after long journeys or hours of walking around on holiday. Get one today from www.Amazon.co.uk

 

3)      AdiSage - £22

That’s right – flip flops! Anyone that has ever played rugby with me over the last 8-10 years will know that this is my essential post-training and post-game footwear. So comfortable and also the little “numbles” act as mini lacrosse balls if you like (only much softer) and gently add some trigger point pressure to your feet. Perfect after a day in shoes or sports footwear. Plus, they look ace! I love them that much, I’m going to buy a pair for around the house too. Available from: Adidas Online

4)      Recovery Leggings

Now, I get some stick when I wear these but I can HONESTLY say, these have been one of my best purchases of the past 10 years. I have on-going arthritis issues in my knees and I’ve found that the additional high level of warmth and compression has really benefited me. I sleep in them fairly regularly and by the morning feel brilliant in comparison to when I went to bed. There are different versions or purposes to leggings so be sure to get the right ones. 2XU (the brand of my latest ones) pictures above, do an “Active” pair – basically for warmth and general sports wear. Some kind of Cross-Active pair which is part recovery and part for sport (ie: You can wear for either), but I opted for the all out “Pure Recovery” ones. This may make some men feel a little uneasy... they only come in stockings. Throw a pair of shorts over the top and no one knows the difference. Available on sale at the moment, sickeningly for me at half the price I paid for mine, at Rat Race.com

 

5)      Becoming a Supple Leopard - £35

Featured above in the lacrosse ball/ankle mobility video is Dr Kelly Starrett, the author of this book. He is the guru of all things mobility based – if you need mobility help just search him on YouTube; he covers it all. Before you assume it, no, he isn’t a skinny guy that practices just Pilates – he’s a pretty big and athletic dude too. This book isn’t cheap but it’s the only reference you’ll ever need to improve your own mobility for exercise and general wellbeing. There are some free extracts available online if you want a preview and I believe it’s also a little cheaper if you download it onto a kindle etc. Buy the hard copy here: Amazon

6)      Massage - £15+

So you may not want to put the time or money aside for regular massages and sure, your daily maintenance with a foam roller and lacrosse ball will go a long way towards keeping your engine oiled. But, it’s the pure escapism of massage that I think is so valuable. If you don’t want to commit financially to the idea or can’t commit monthly to it, why not join Groupon? They send you email offers of massages and similar on a regular basis – often up to 80% off. Why not wait for one in our local area and take advantage of the deals sporadically? You owe it to yourself. www.Groupon.co.uk

7)      Sleep - £Free

Probably the easiest and definitely the cheapest of my suggestions. Sleep more. Rest when you can, get your feet up when you can, nap when you can. Don’t be afraid to allocate time to sleep or weekend naps.

Sleeping is extremely helpful and it’s when your body gets the most rest and opportunity to repair and recuperate itself. If you want to sleep well it’s important your bedtime routine and surroundings are correct. A few simple tips: Try to avoid all electronic goods (TV, phone, iPad etc) for 30-60 mins before bed. Brush your teeth and wash as early as possible. Use black out blinds for a fully dark room. Breathe slowly and learn to calm yourself in the time leading up to sleep.

8)      Holiday / Outdoor Breaks - £0+

A holiday doesn’t need to be expensive or even abroad, but they need to be factored into your year. I genuinely believe in the power of change;  change of scenery, change of focuses and priorities and a change of mind set for a few days does you, your mind and body the world of good. Avoid taking work related items or methods of contact if possible. If this isn’t possible then restrict your time with your phone to an hour in the morning and again in the evening.

If you 100% cannot afford to get away, even within the same country then make sure you get outside. Whenever you can, get outside. Fresh air and vitamin D are great catalysts for improving mood, health and general wellbeing. If you work at a desk all day - walk in your lunch break. If you’re going to eat at home at the weekend – eat outside; however you do it, take time to be outside.

9)      Laugh and have fun

It’s incredible how much better you can feel within your body once you’re in a happy mind set. Consciously make time to have fun. I don’t mean visiting the pub, I mean have fun. Good, old-fashioned, clean fun. Ride a bike, laugh with friends, take the dog to a park and run around and play with it, do something stupid and exciting – whatever you do, DON’T let yourself get stuck in a rut. Take time to forget your worries for a few minutes and let your mind focus on other, seemingly less important things. When you go back to reality it often makes things appear that much clearer.

 

10)   Eat Well

Eating well and eating lots are very different things. Feed your body fresh grown produce without preservatives and sweeteners. Give your body natural and easy to digest food that is high in nutritional value. It may cost a little more at times but consider this: Eating well isn’t too expensive – eating badly is too cheap! Feed your body junk and you can expect the output to be sub-par. If you’re not even going to make any effort with your food then why should your body? If you want to find some reasonable and varied food alternatives try the “Exotic Meat” section on www.KezieFoods.co.uk ... Zebra anyone?..

 

CONCLUSION:
Giving back to your body is a physical and mental process. Allowing your muscles, joints and mind to rest from their daily rigour is essential if you want the best from them. Don’t go half a year and realise you haven’t been doing any of the above; schedule them in and make them as much a priority as your exercise regime.

 Don’t forget to follow me on Twitter - @MichaelD_PT and YouTube

 

 

Don't undo 11 months hard work: Simple holiday health tips

You get up extra early, you exercise late at night after work when you'd rather go home, you say "no" when people offer you food and drink you shouldn't have all year round. Then, when the holiday count down comes you up your efforts again; add additional cardio and increase the intensity of your workouts all for one holiday.

Then what?.. You go away, stuff your face, drink alcohol every day, do no exercise and undo 11 months of hard work. This doesn't have to be the case. You can still enjoy your holiday and stick to these simple tips to try and limit the damage you do.

Don't drink EVERY day
Start with what most people will consider the hardest one. Really, it's not. Drinking every day will not only significantly add to your calorie count, but even one or two drinks can heavily impact your food choices, sleep patterns and metabolic efficiency. Then, if you plan on training on holiday, the alcohol may completely compromise any strength gains you aim to make during the session; read Charles Poliquin's blog on that topic here: Blog One and another from him on the impact of alcohol here: Blog Two

Exercise in the morning or at lunch time
You want to enjoy your holiday and not let every day revolve around your exercise regime - that's a given. So why not get it out of the way first thing? Get up early, get moving and get it done? You don't need to spend all morning in the gym; if you're fast and effective then you can be in and out in 45 mins or less. If you want some ideas on how to spend your time in the gym efficiently there are some great ideas here, including some hotel workouts: Workout Ideas

Alternatively, if you're not a morning person and/or you're visiting a hot country what about scheduling a midday workout? Personally I like a midday workout, followed by lunch then back to the pool for 2pm. you'll enjoy your rest after and the hottest part of the day will have passed. It's a nice and easy routine to build.

Download an interval timer
When the surrounding are new, you're on holiday mode and the climate is a little warmer, it can be difficult to exercise with any intensity and stick to a worthwhile workout. A great way to make sure this isn't the case is to download an interval timer. What's also great about interval work is not only will you get through lots of work and maintain the intensity, but you know before you enter the gym exactly how long your session will be so you can be happy you won't be spending hours of your holiday exercising. A lot of the workouts listed on the previous links rely on an interval timer - if you're unsure which to choose I'd recommend the free GymBoss timer.

Use your bodyweight
Not every hotel has a gym facility and it can be tricky in some places to scout out a gym that offers short term membership or reasonable guest fees. There are THOUSANDS of YouTube videos offering you alternative bodyweight exercises and ideas for things you can do depending on your abilities. Again, why not combine this with the interval timer and knock out a quick, hard and effective 30-40 minute bodyweight session? You can do it on the beach too - work on your tan at the same time.
Here's 21 bodyweight exercise ideas from me: Here
and here's a recent video from AthleanX with some advanced exercise ideas utilising the sandy beach - great video: Here

Stick with high protein content every day
Be sensible with food choices. You know the usual rules - they still apply. High protein, low sugar, low carb, no preservatives. Just because it's your holiday, it doesn't mean you need to let everything go out the window. There are usually decent or at least half decent options available if you look hard enough. Eggs at breakfast, avoid chips where possible, skip dessert - if you stuck to those 3 simple rules alone you'd be way ahead of most people.

Take supplements with you
If you take supplements all year round, continue with this while you're away. You can spend a few minutes counting out the daily amounts and putting them into small bags before you leave. Another great addition is taking sachets of protein away with you. These are easy to pack and can be used to help reach your daily protein targets, used post workout and also if you're ever away from food for a long time or, as a last resort when you're unable to get good quality food for a meal. For instance in Hong Kong when I wasn't exactly sure what was on offer in some places and I didn't fancy rice for breakfast, I had a high protein, meal replacement shake each morning for breakfast (a blend of casein, whey and egg protein). Not ideal but much better than what was available and outs you into an anabolic state for the next few hours.

Start your day off right
Try to eat a high protein, low sugar and low carb breakfast. Steak and eggs, omelettes etc I realise waffles, muffins and other bits are very appealing but, if you can start off the right way your energy levels will be more sustained, your food choices throughout the day will be impacted positively and you will minimise any insulin spikes and stop your body from encouraging fat retention.

Summary
Sure, it's a holiday and you want to have a good time. You can't be expected to have a dull holiday as you're purely focused on your food and visiting the gym. However... it's not an excuse to turn off completely - there's plenty of small and effective adjustments that you can easily make to your schedule.

Don't forget to follow me on Twitter (@MichaelD_PT) and on YouTube

Reach out. Learn, improve and prosper

The moral of this blog and the take away lessons are:

If you don’t know, ask. If you want, ask. There’s always someone that has more than you and knows more than you – be open minded, ask questions,  learn and improve yourself.

So, I never usually write this blog as a personal experience blog, “I just had an amazing moment...” kind of blog, but... this month I was on a little (actually fairly long) road trip with “Tiny” in America for 8 days.

Starting in New York City, then New York State, over the boarder to Niagara Falls in Canada and then back to Philadelphia and finishing with family in Brooklyn. Decent drive!

Anyway, the important part with regards to this blog is my stop off in New York State. We stopped overnight at a little town called Binghamton – a place that, as it happened, I’d visited a few times when I was younger for summer football / “soccer” camps.

Anyway, through various social media forums I had noticed that a guy named Joe Hashey of Synergy Athletics (www.Synergy-athletics.com) is based in Binghampton. For those of you that don’t know, Joe is not only a gym owner but also a highly regarded Strength Coach and contributor to a number of top tier fitness publications. He’s someone that I’ve followed online (www.Twitter.com/Jhashey ) for a number of years now and learned a great deal through his YouTube contributions. (Join his 15,000+ YouTube subscribers here: www.YouTube.com/JHashey )

I realised we’d would be in town for a day so shot Joe a message on Twitter and he got back to me pretty quickly. We spoke briefly over email and, the following day I drove down there and got to meet the good man himself and use his facility.

Joe is a not only a really smart guy but a really kind and welcoming guy. My visit there was brief as we had to check out of the hotel that morning BUT... just him opening his doors to me, allowing me to use his facility, check out the set up and ask a few questions about Synergy Athletics had a really positive impact on me – probably much more than he realised.

It was great to see how other people operate and engage with clients. Plus I got to lift an Atlas Stone and picked up this sweet warm up Tshirt.

 

As I always say “Never stop learning”. I think, particularly in England, people are often too shy to ask. Sure, social media has made this a little easier with much greater access to industry figures and heads of business but even so, I think we should all ask more questions.

Joe had no reason to reply to me or welcome me to his facility, but he did, and for that I am extremely grateful. Though my visit was somewhat brief, I took away a LOT to think about and left feeling really welcomed and really motivated! Thanks Joe!

 

Now to the rest of you – go forth and ask. In return, give your time as you would hope others would do for you. Ask open questions with an open mind and be aware of positive lessons that you can take from every interaction and experience.

As I said at the start:

If you don’t know, ask. If you want, ask. There’s always someone that has more than you and knows more than you – be open minded, learn and improve yourself.

Don’t forget to follow me on Twitter and YouTube

 

“I find the gym intimidating”

With summer approaching there are plenty of people feeling a little out of shape and wanting to up their pre-holiday exercise efforts. But for many, the gym is an unknown and, as such, an intimidating environment.

Often a gym can be viewed as an overwhelming place full of gym-regulars that all know exactly what they’re doing. An environment where you won’t have a clue what to do and you’ll stand out like a sore thumb. If that’s the case, here are a few simple tips that you can try in order to make yourself feel more confident entering the gym and bettering your life.

Get some professional help

Training with a personal trainer is a great way to gain the necessary education you need to improve your gym confidence. During your sessions you’ll learn an array of exercises, how various machines work, how to target specific areas of the body, the best exercises to help you reach your goals and the general workings of a gym floor. Having someone guide you through everything can be a great way to learn firsthand what you should be doing and not, like so many, waste years training ineffectively. It may be a cost that you assume you can’t afford but view it as a short-term investment. Train with a personal trainer for a few months, learn what you need to learn and then make contact with them again from time to time while training on your own and book a few additional sessions for more ideas and to check up on your progress.

Dress it down

Just because you’re exercising it doesn’t mean you need to wear tiny outfits or dress yourself head to toe in lycra. Many of these outfits can be very unflattering on the wrong figure and make you feel self-conscious before you even leave the changing room. If you’re unsure what your options are, spend some time browsing sports sections of shops and fitness magazines for ideas and inspiration. If you want to avoid the eyes of other gym goers simply wear something discreet and comfortable that fits you well. If you’ve never bought gym clothing before try it on in store and move around to make sure that everything stays covered as it needs to and you can move freely. If you see someone else in the gym with clothing you like, pay them a compliment and find out how to get something similar yourself, “Nice top – where’s it from?” – simple as that.

Turn it up

You can take yourself to a whole new place if you wear headphones when in the gym. It will not only keep you motivated and upbeat but will keep your mind focused on the job at hand. It seems a simple idea but, if you’re conscious of those around you and the gym environment on the whole, headphones can be a great way to escape it all. Better still, The Tohoku Journal of Experimental Medicine (2005),also found that listening to music during exercise not only lifted mood but also helped to improve performance. https://www.jstage.jst.go.jp/article/tjem/206/3/206_3_213/_article

Avoid the rush

If you’re worried about being an “outsider” in the gym, try to avoid peak times. Perhaps you work 9-5.30 and can’t avoid the evening rush? Then try first thing in the morning. It may mean you’re out of bed a little earlier which can be hard, but just remember why you’re doing it. By getting up earlier and training in the morning the gym is likely to be less busy than the evenings and you can be happy that you’ve completed your exercise for the day before most people’s day has even started. As you become more confident after a few weeks you can then train during the evenings and be happy that you too are now a “gym regular”.

Bring a friend

Training with a friend can be a great way to boost your confidence in the gym no matter what their level of experience. If you both have little experience then you can learn and work things out together; if they’re more experienced than you are then you can get a guiding hand around the gym from a familiar face. Either way, you’ll no longer be alone on your fitness journey. A “gym buddy” can also help to keep you motivated away from the gym. Together you can make sure that you don’t let your eating habits slip too frequently and that you make each gym session that you have scheduled – a friendly nudge can be very useful from time to time.

Try group exercise first

The gym is full of weights, equipment and fitness “toys” – all of which can, if you’ve never used them before, appear very confusing. If it’s a more active lifestyle you’re looking for then group exercise can be a great inroad. There’s something for everyone and even classes that will incorporate some resistance work in them as a hybrid of traditional group exercise and gym work. You’ll get to build a regular, healthier routine and class times will mean you start off with an instantly more structured workout schedule. As you become more familiar with the classes, more confident in your image and want some variety you can gradually wean yourself into the gym.

Get out of town

For some the fear of bumping into a friend of work colleague while they’re “not at their best”, covered in sweat, wearing an old gym top and gasping for air is enough to keep them out of the gym all together. Don’t use this as an excuse; find a gym a little further away and you can exercise in confidence that you can remain completely anonymous. If that’s not an option you can invest in a variety of equipment to allow you to train at home. Things such as multi gyms, dumbbells, kettlebells, powerbags or a TRX are all very versatile pieces of equipment that you can use for full body workouts in the privacy of your own home.

The Truth...

The truth is there are plenty of reasons and excuses to not exercise if we look for them; being intimidated by the gym is just another excuse. If you want to change the way you look and feel about yourself then you can’t let it be the be all and end all. Find a way around it. Those who want to exercise will find a way. Those who don’t want to exercise will find an excuse. Just remember, everyone, in every gym had their first day in the gym at some point. Now look at them – that can be you in a matter of months. Leaner, more knowledgeable and more confident – stick with it, remain consistent and these things will come.

 Don't forget to follow me on Twitter:

www.Twitter.com/MichaelD_PT

and YouTube: www.YouTube.com/User/BigMikePT

What to Expect When You're Expecting - Exercising During Pregnancy

 

I've recently been working with a few pregnant clients, many of who had concerns about exercising when pregnant. Don't be alarmed if you can relate to this, you're not alone; there seems to be lots of contradictory and out-dated advice available which can be difficult to sift through.The good news is, exercising safely while pregnant has a number of benefits for mums-to-be.

 

Benefits include: Improved circulation, reduced swelling, reduced leg cramps, easier and shorter labour time, improved body awareness, quicker post-natal recovery, reduced maternal weight gain, reduction in labour pain, offset postural imbalances and lesser risk of lower back pain or spinal issues, practical strength for when baby arrives... to name a few!

 

But, how much is too much? What kind of exercises are suitable? How many repetitions and sets? What should you avoid? What impact will changing hormones have? How much more should you be eating? How much weight should you expect to put on?

 

All is explained here...

 

TRIMESTER 1

Additional Calories Needed Each Day: 0 (RDA)

Expected Total Weight Gain by End of Trimester: 7-11lbs

Sets & Repetitions When Exercising: 3-4 sets, 8-15 reps

Hormone Issues and Things To Consider:

A mild level of relaxin (a hormone which creates more mobile joints in order to allow baby to grow freely and a relaxation of blood vessels) is released in the body and causes a lowering in blood pressure known as vascular underfill. As a result, fatigue and dizziness or nausea can be experienced after a relatively short spell of intense exercise. Heart rate is likely to become elevated during a lower intensity of exercise than pre-pregnancy.

Avoid: Working to fatigue, circuit-style training or high intensity training that doesn't allow for rest or changes muscle groups quickly such as a legs and shoulders super-set. "Hard work" can still take place, but be aware of how you feel and don't push if you feel nauseous or light headed. Avoid laying on your back for extended periods.

 

TRIMESTER 2

Additional Calories Needed Each Day: 150Kcal (RDA)

Expected Total Weight Gain by End of Trimester: 11-22lbs

Sets & Repetitions When Exercising: 2-3 sets, 10-15 reps

Hormone Issues and Things To Consider:

Water retention is increased and as a result heart rate and blood pressure is normalised. Many experience a new lease of energy towards the end of the trimester. Relaxin release surges so be mindful of placing large loads on vulnerable joints, particularly hips, lower back and shoulders. Improvement in body temperature regulation - a much earlier onset of sweating. As weight increases there is an increased chance of thoracic kyphosis (rounded/arched upper spine).

Avoid: Assisted stretching for extended periods or stretching beyond a normal range of motion. Avoid training for extended periods without hydration breaks and continue taking on fluids throughout the day. Don't allow for improper posture to be held during exercise; emphasise a strong, braced and neutral spine at all times.

 

TRIMESTER 3

Additional Calories Needed Each Day: 300Kcal (RDA)

Expected Total Weight Gain by End of Trimester: 23-33lbs

Sets & Repetitions When Exercising: 1-2 sets, 15-20 reps

Hormone Issues and Things To Consider:

Fatigue is experienced much earlier. Balance becomes an issue and relaxin is at it's highest. Weight may increase by as much as 1lb per week at this stage. As a result, avoid exercises that rely heavily on balance or place an unnatural pressure on joints such as sumo stance squats and dumbbell flys. A more suitable variation would be body weight squats and chest press machine. Trimester blood volume increases by 30%-50% and cardiac output by 20%-30% so pregnant mother will begin fatiguing sooner due to increased workload. Overheating should be considered at this stage so use suitable clothing dependent on your environment (cold gyms, direct sunlight etc). It may be difficult to elevate the heart rate during this trimester.

Avoid: Working in direct sunlight for extended periods, balance-based exercises, standing for extended periods and placing pressure on the front of the body. Avoid laying on your front or static holds such as planks for lengthy periods.

 

DISCLAIMER:

Of course, pregnancy is a very personal experience and no two pregnancy experiences will be identical. The advice and guidelines above are general guidelines that you should aim to follow. However, if there are any unpredicted adjustment or conditions that occur then always seek medical advice.

 

There are a number of contraindications to exercising while pregnant - especially if you aren't already a regular exerciser. Before attempting to exercise during pregnancy always seek clearance to do-so from your GP. Then, seek a pre/post natal qualified trainer to guide you through the ever-changing process and take away any of the guess work.

NB: Not ALL qualified personal trainers are qualified to train clients during their pregnancy.

 

Always keep in mind "Mum knows best" - don't be encouraged to do anything that you feel very uncomfortable doing. Some pregnant ladies will run throughout pregnancy and other will feel uncomfortable doing it from a very early stage. Do what you're happy to do, now what you "should" do.

 

Don't forget to follow me on Twitter and my YouTube channel.

The Importance of One Direction

 

OK, so this blog has nothing to do with the band “One Direction” – it was a tenuous link and possibly a way to get teenage pop fans clicking on something new and learning a thing or two instead of dribbling over Harry Styles... the handsome rogue!

Anyway... Recently, I’ve found a recurring theme among gym users that aren’t making the progress they feel their efforts warrant.

They made it to the gym, check! They have their kit on, check! They’ve spent at least an hour in the gym, check! They’re at the gym at least 3 times EVERY week? Check! They’ve even started being more considerate with what their eating each day. So what’s the issue?

The answer? A lack of direction.

Before even entering a gym, you need to find out WHAT you want to achieve and HOW you’re going to achieve it. It sounds very simple right? Not always. Often a lack of direction can leave gym users going through the motions and repeating the same gym session over and over again – soon enough results stop coming and so does the gym user. It’s essential to make sure that your exercise regime and goals are aligned in “One Direction” (there’s the link).

So here’s a few things that you need to make sure you remember when looking for YOUR direction (remember, it’s YOUR direction. “A good program” isn’t a one-size-fits-all solution).

MOST THINGS IN LIFE ARE A SKILL:

This issue is probably applicable for most people that are stuck in a gym rut. They use the same equipment each time and have, with practice, become pretty proficient at them. The issue is, that’s exactly what they’re good at – that one exercise and that one exercise alone. This is particularly an issue when using resistance machines. The movements within these machines are so limited and predetermined that your skill becomes VERY specific. So much so that if for instance, you become good at a shoulder press machine, if you visit another gym and they have a slightly different machine (narrower seat, fatter grips, wider hand position) you’ll find that you are no longer as good at this exercise. The truth is, you’re not “good at overhead pressing”. You’re “good” at the machine in your gym. For this reason (among others), the majority of the time it’s always advisable to work with free weights.

IF YOU WANT TO GET BETTER AT A SKILL, DO THE SKILL:

So, I’ve just said “don’t do the same thing all of the time”. Now I’m going to say “do the same thing regularly”. This is relevant to anything that is more technical, uses multiple joints and relies heavily upon timing and coordination. For example, deadlifts, squats or cleans. You may make adjustments week on week such as tempo, weight, repetitions etc but these are skills that, if you want to do them proficiently, you need to practice regularly. Remember your first driving lesson? After that hour were you good to go your own way on the open roads? Same idea. If you want to get better at squatting then squat. if you want a stronger lower body and better shaped legs then feel free to squat, lunge, leg press etc.

VARY THE VARIABLES:

I mentioned it briefly above but it’s important that, even if you don’t change your specific exercises often, that you DO change other variables. If you’ve ever said “I use ‘X’kg for that exercise” then this is for you. You shouldn’t really know what weight you use for any exercise as this depend on the number or reps, sets, tempo and intensity that you’re working to. If you always use the same weight and work witin the same parameters it’s no wonder that results are limited.

MAKE SURE YOUR DUCKS ARE IN LINE:

I couldn’t think of a decent cliché or example headline... sorry. What I mean is ask yourself, are your actions a direct reflection of your goals and aims. The vast majority of everyday gym goers are looking to lose some weight and gain a more athletic physique. You will NOT achieve this focusing the majority of your time on steady-stae, long-duration cardio work before doing arms and sit ups before you head home. If you want to look athletic you must train athletic (to some degree). It’s important for all people, male or female, young and old, to do some form of resistance work throughout the week. Not only will it help with gaining strength and stability for your everyday life and improve injury avoidance but it will also offer you the more athletic and... no I’m not saying THAT word (“toned”) physique that you’re after.  Despite what you may have yourself believing, the body that you desire has more muscle and less fat than your current structure. You DO want more muscle.

DON’T AVOID THE UNKNOWN

When it comes to exercise, no one has done everything! There’s always someone better than you at EVERYTHING and on the other hand, everyone did everything for the first time at some point. SO... you’re not the best (yet), but probably not the worst at anything. If you don’t feel confident in trying something (a new piece of equipment, a new exercise etc) then ask a professional and get professional guidance. Don’t look at this as expensive; instead consider it an investment in your health and physical development. Many of the lessons you learn with a trainer are not time-sensitive and will not go out of fashion, need changing or stop working. For instance, if your trainer is able to teach you to squat effectively, maintain a good posture while exercising and perform strong hinge movements like a kettlebell swing or deadlift, then these are lessons that you can take and use for the rest of your life. Remember, it’s much easier to learn a skill than it is to re-learn a skill. Don’t go and groove ineffective movement patterns on your own only to re-address them at a later date once progress comes to a halt or injuries appear.

SUMMARY:

If you’re going to make the effort to get to the gym instead of staying indoors eating biscuits then it’s important to make effective use of your time. Three elements you need are consistency, persistence and structure – get that and you’re a shoe in for continued results. Lack any one of these three and results will vary or become non-existant.

Thanks for reading.

Don’t forget to follow me on Twitter - www.Twitter.com/MichaelD_PT

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AND, if you came upon this page hoping for some music, here you go One Direction fans - what a banger!

 

10 ways to make yourself more "bad ass"

I know what you're thinking - The guy in this picture is bad-ass! And you're right. But, you can be more bad-ass too if you do these 10 things every single week without fail. Start now and watch the change...

1) Deadlift - Full range, off the floor with good form and plenty of weight
2) Share your knowledge - Why keep it to yourself? Find an outlet (preferably one where people want to hear it) and share
3) Squat - You choose: back squat, front squat, overhead squat - plenty of depth, plenty of weight
4) Master your bodyweight - Pull up, push up, dip, squat, lunge
5) Sprint - Intervals are quick, easy and effective - get some done
6) Listen to others and learn - Always learn, never stop learning, never stop listening
7) Stretch, foam roll and stay mobile - Focus on recovery and mobility and include it as part of your training schedule
8) Improve your knowledge and read - There are plenty of resources out there, make the most of them
9) Train outdoors - Fresh air and in the elements. Try it bare foot -get crawling and get muddy
10) Be nice to people!

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Change your grip, change your life (2)

 

This is the second part of my grip focused blog. The other post: “Change Your Grip, Change Your Life (1)” explained the importance of grip training and also ways in which you could encorporate different grip methods into your current training.

One area that I skipped was “Towel Grip Training” this blog. Towel Grip Training is a great method of grip training for a number of reasons:

1)      Unlike most grip-focused work, it DOESN’T wreck your hands. This will be welcome news for any regular gym goer

2)      It doesn’t require much equipment – simple one or two small hand towels – easy to pack in your gym bag and not a huge pain to leave in there just in case

3)      It’s versitle. With a little imagination you can use towel training for lots of exercises to add an element of grip. You can even use it in outdoor training with pull ups, inverted rows and similar

Below is a video I made which will give you 5 simple but effective exercise ideas for towel training. Give them a go and pay attention to the demand it’s placing on your grip – your forearms and hands might not thank you for it!

 If that doesn't work, Click here...

Don’t forget to follow me on Twitter (@MichaelD_PT) and subscribe to my videos on YouTube