Christmas Post - What are you doing with your 2016? What's next?

Merry Christmas etc, etc.


Anyway...


2015 is almost over and 2016 is just around the corner so what's the plan? What's next? Christmas is a brilliant time to take a short break from work, reflect on the year gone by (what you did/didn't like), what you're grateful for, what you achieved and what you'd like to improve and achieve in the year ahead.


Always try to be specific with goals and bracket them into different groups with a detailed timeline for success broken down into specific actions.


For example, here are my goals for the year ahead (I have them drafted in much more detailed and specific stages than this).


WORK

• I want to continue to grow my own PT business in order to help more people lead a fuller and healthier lifestyle. This will require regular, targeted content and marketing efforts.

• I want to expand the outreach of my monthly eNews letter to reach more people and offer free fitness related content to a wider wed of people. This will require me to collate more email addresses throughout the year and also rely partly on word of mouth.

If you'd like to receive monthly fitness information, articles and promotions then please email me at: MichaelADarren@gmail.com


There are other "Business" bullet points that I won't be sharing just yet.


PERSONAL

• I would like to spend more and more time with my son, Cassius. He will be 2 in February and I am very aware that these coming years can be very influential in terms of progression for him.

Over Christmas I am going to spend some time thinking about the specific life lessons and morals that I would like to instil in him. I want him to continue to be exposed to "new" and nurture his curiosity for all things new. Now that he is more mobile and able I would also like to show him some new activities such as bouldering for children. I want him to understand that "The best things in life aren't things".

• I would like to expand my own personal knowledge and self worth. I will be reading more regularly and also taking at least 2 new qualifications in 2016. In 2015 I booked myself on to 2 courses which were both (annoyingly) cancelled!

FITNESS

• I am going to completely revamp my training structure for the week. In my on-going pursuit of leg gains I am going to focus on 2 x slower, longer gym sessions a week for my legs. I feel that my knee health is at the stage where this is now a realistic aim. I will aim for 2 further sessions each week in a circuit style gym sessions and a final movement based exercise session each week. I am also going to try and include more mobility and swimming this year (though not on a weekly basis).

• I want to get outside! At some stages while travelling and for a period afterwards I had no gym membership. I trained outside regularly whatever the weather and I loved it! I want to make sure that I'm training outside at least every other week. This is likely to compliment my pursuit of movement based sessions so it's likely to be achievable. While I'll always gravitate back to traditional gym exercises I really value outdoor training for enjoyment and clarity of thought. Hopefully it can also be combined with my tinkering's with meditation too and allow regular meditation and relaxation exercises to become a pillar of my training.

LIFESTYLE
I am going to continue to invest in memories and experiences rather than possessions. I have a theory that: many people don't truly understand the meaning of happiness, how to find it or how to embrace it. I am forever grateful for small moments of beauty and happiness: laughing uncontrollably, hearing my son laugh or achieve something that he couldn't achieve a month earlier, sites, views and experiences. Being able to spot these moments, acknowledge them and savour them is a huge part of my happiness and wellbeing. After all: "The best things in life aren't things."


So what are your specific aims and goals for 2016? Think about different subject or pillars that you can group them under.


Don't forget to follow me on: www.twitter.com/MichaelD_PT and www.YouTube.com/uer/BigMikePT

Christmas is a time for giving... Here are some free workouts

With the festive season just around the corner, I wanted to give you all something from me.

Christmas time can be a common time for people to fall off the wagon in every unhealthy way imaginable. Late nights, extra alcohol, extra food, extra chocolate or nibbles and no exercise.

I can't stop you from doing ALL of that, but what I wanted to do was offer you 10 quick workouts that you can do in or around the house.

Ideally, you would drag yourself to the gym. But, if you're not going to do that, you could at least spare 20-30 minutes to do some of these at home over the holidays.

As a promise, I'm going to do each of these as a MINIMUM this holiday just to up my activity levels.

I HOPE some of you might take these and give them a go; if you do, let me know how you get on.

I'd ALSO like to remind you of this handy article which explains how you can approach Christmas in order to limit the damage you cause yourself: Brilliant Christmas article - click and read!

WORKOUTS

WORKOUT 1 - 22 mins

Set your watch or timer for 10 minutes. Leave your house and run as far as you can in 10 minutes. Don't think too much about where you're running, just run in the most continuous and straight way you can. When the alarm goes, stop and rest for 2 minutes. After that, reset the alarm and try to make it all the way home in 10 minutes.

WORKOUT 2 - 20-25mins

Set a time to go off every 30 seconds for 20 minutes. You'll work for 30 seconds, rest for 30 seconds and carry on until you complete 4 or 5 rounds

A1) Press Ups

A2) Bodyweight Squat or Jump Squats for more advanced

A3) Mountain Climbers

A4) Plank

A5) Alternating reverse lunges while raising your arms and opening your shoulders

WORKOUT 3 - 20 mins

Set your timer for Tabata (20 secs work, 10 secs rest). Perform each of these exercises against the Tabata timer until you have completed all 8 sets of 20 secs. Then, rest a full minute and move on to the next exercise.

Exercise 1: Mountain Climbers

Exercise 2: Burpees

Exercise 3: Plank-Push Ups / Suicide Push Ups

Exercise 4: Kneeling - squat (do a squat, climb down to kneeling position, and back up, squat and repeat)

WORKOUT 4 - 21 mins

Set your timer to sound every 60 seconds for 21 minutes. Start each exercise when the buzzer sounds and rest for the remainder of the minute. For examples, if the exercise takes you 30 seconds then you still have 30 seconds rest. But, if it takes you 50 seconds for example, you only have 10 seconds rest until your next exercise. Speed is of the essence. Complete 7 rounds of these 3:

A1) 10-15 press ups and reach. As you come up from the press up extend your arm and the opposite leg and hold at the top position for a second. Change arm and leg each repetition.

A2) 20-40 Mountain Climbers & 5-10 Crunches

A3) 10 reverse lunges or 16 Jumping switch lunges

WORKOUT 5 - 21 mins

Set your timer for 30 second intervals. Complete each of these exercises for 30 seconds and rest for 30 seconds. https://www.youtube.com/watch?v=R819KfRrRe0 

WORKOUT 6 - 22 mins 

Repeat the 20 minute run in workout 1 and aim to run further.


Workout 7 - 15 minutes or so
Bodyweight complex - do 1 repetition of each of the exercises below in this order. Keep going until you have completed 8 repetitions of each. That's 1 set. Then rest for 60-90 seconds and repeat it again until you have done 3 sets. ie: by the time you've finished, you will have completed 24 repetitions of each exercise by doing 3 x 8 reps. Make sense?


A1) Squat
A2) Reverse lunge each leg
A3) Burpee
A4) Press Up
A5) Lower Back Extensions
A6) 8 mountain climbers
A7) A "pop up"
That's 1 rep.

WORKOUT 8 - 11mins

Roxanne Challenge: Play the song "Roxanne" by The Police. When they sing the words "Roxanne" perform exercise 1. When they sing "Put on the red light" perform exercise 2. Rest for 2 minutes and then try it with the next exercises.

A1) Press Up

A2) Up/Downs or Plank-Push Up or Suicide Push Up (whatever you want to call it)

B1) 2 x Squat Jumps

B2) Burpee

WORKOUT 9 - Ladder: As fast as you can without rest

A1) 10 Press Ups

A2) 10 Squats

A3) 10 Lower Back Extensions

A4) 10 Burpees

A5) 10 Crunches

Then 8 of each, 6 of each, 4 of each, 2 of each, and finish with 10 of each.

WORKOUT 10 - 20 mins

Set the timer for 30 second intervals. Work for 30 secs, rest for 30 secs.

A1) Press Ups

A2) Plank

A3) Squats

A4) Left Side Plank

A5) Split Squat - Left leg Forward

A6) Right Side Plank

A7) Split Squat - Right leg forward

A8) Plank

A9) Lower Back Extensions

A10) Left Side Plank

A11) Plank Crawl Outs

A12) Right Side Plank

A13) Burpees

A14) Plank

A15) Mountain Climbers

A16) Left Side Plank

A17) Crunches

A18) Right Side Plank

A19) Straight leg Raises

A20) Plank

There you have it - 10 workouts - all under 30 mins and all without equipment.

make it your challenge to do at LEAST these over Christmas. I'm going to make a start on them December 20th or there abouts to finish them this month. I'll be moaning about them on Twitter.

Enjoy.

Try them out and let me know how you get along.

DON'T FORGET: You can follow me on Twitter (@MichaelD_PT) and YouTube

10 Conditioning Workouts With Minimal Equipment

If you're...


- In a rush
- the gym is busy
- You don't have access to much equipment
- You fancy a challenge


Then these workouts are for you. Each of them requires only a few pieces of equipment and has been designed to allow one body part to rest and recover while the other works; meaning they can be carried out (fitness provided) in an almost continuous fashion with minimal rest.


It follows one of my training ethos: "TTYE" - Train To Your Environment.


Ideal too if you're in a rush or don't want to spend hours on end in the gym.


Try them, Let me know what you think. Scale them down (or up if you're a champ) and let me know how you get on. Any questions, just shout me on twitter: @MichaelD_PT


SESSION ONE:
- 100m row
- 20 secs rest
20 rounds (30 for advanced).
To make this a real test and apply power to each pull try to complete each 100m in 10 strokes or less. Focus on power not speed/stroke rate.


SESSION TWO:
- 30 sec incline run
- 5 Toes to bar
- 5 Barbell Thrusters (men: 40-50kg, ladies: 20-30kg)
5 rounds


SESSION THREE:
- 30 sec steady state bike
- 30 sec heavy hill climb bike
- 4 pull ups
20 rounds


SESSION FOUR:
- 6 Dips
- 6 Pull Ups
- 6 Goblet Squats
-6 Alternating Lunges with the same weight as the squats
6 rounds


SESSION FIVE:
- 1 minute fast on the Watt Bike/Spin Bike 7-8/10RPE
- 10 Kettlebell Swings
20 Rounds
(Add 2 - 4 close grip pull ups using the double handle over the nearby cable frame for an advanced circuit and serious arm pump)


SESSION SIX:
- 100m Row - Set 60 Secs Rest Time
- During the rest time do 10 fast crunches, 10 press ups
Repeat 10 - 20 times


SESSION SEVEN:
Watt Bike/Spin Bike:
- 30 secs heavy
- 30 secs fast
- 30 secs active recovery
12-15 mins


SESSION EIGHT:
- 30 secs Watt Bike/Spin Bike as fast as you can
- 30 sec incline run fast
- 30 sec rowing sprint as fast as you can
- 90 secs rest
repeat 5 more times


SESSION NINE:
- 10 Dumbell Lat Raises
- 20 Alternating Dumbell Curls
- 10 Bench Dips
- 10 Press Ups
- 1 minute fast row
Repeat 5-10 Times


SESSION TEN:
- 30 sec plank
- 30 sec side plank each side
- 10 crunches
- 10 leg raises
- 1 min incline run
repeat 5-10 times 

Don't forget to follow me on Twitter and YouTube and also on Instagram: @TTYEfitness - Plenty more gym ideas there.

What's best workout?... The answer is NOT Zumba, Insanity, PX90, BodyPump or CrossFit...

So I don't think any of the workouts mentioned in the heading are "rubbish!" Nor, do I think there's a legitimate answer to "What's the best workout." However, there seems to be a continued trend among fitness companies to offer "the best workout for your time/money" etc

When I hear people advise others on workouts they've done explaining"It's the best!!" it usually annoys me. The truth is this... activity is BEST and stimulating progress by challenging yourself is BEST.

What does this mean?

I you take "Clare", a 30 something sales person who rarely sits down, goes climbing at the weekends, plays hockey socially and attends the gym 3 times a week where she does predominantly strength training. "Clare" will NOT find Zumba the answer to her desire to cut a little more body fat.

It won't offer her enough stimulus to raise her heart rate or test either her strength or endurance. No matter how much she enjoys it.

Then meet "Jon". He works at a desk, eats whatever he can from the café at work, visits the pub at least 3 times a week for a "few beers" and only works up a sweat when he orders a hot curry. "Jon" tries the Insanity Workout, drops a lot of weight and preaches to his friends: "It's the BEST workout going."

However, the likelihood is, given his starting point, any exercise and activity would have some positive impact on the body composition of "Jon". To add regular, high intensity workouts to his stagnant life along with some dietary considerations and there you have it - success.

Again, Insanity can't be described as "bad". But what "Jon" is Actually benefiting from is the addition of: being more active, being consistent with his exercise and more considerate with his eating.

I would estimate that 90% of people who want to lose weight aren't consistently doing something about it. they may dabble in short-term diets, detoxes and 90-day plans. However, most would benefit from making these things part of their lifestyle:
- More, regular activity
- Changing and adapting exercise regimes to continually challenge and stimulate change
- Eating a balanced and sustainable diet

So in answer to "What's the best workouts" - I always say: "Those that you do frequently". The real answer is: "There is no best". It's all dependant on your start point in terms of fitness and current activity levels, whether your workouts challenge you, offer variety and also challenge you.

Don't fall for the advertisers "Best" - instead, find what's "Best" for you.

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

How to improve your workout - the ongoing list

This is fairly straight forward; below is a list of ways to improve your workouts. You may already use some of the suggestions below in some capacity but hopefully, there may be an idea or two that you can incorporate in your current workouts.

I intend to add to the list from time-to-time (hence the title) enjoy...



Use an interval timer to add intensity - I'd recommend a GymBoss (they also have a free app that you can download). You'd be surprised at how you react to a timer and feel accountable and obliged to carry on. Its a great way to save time too and keep your workouts short. Quite a few ideas of how to use one here: Workout Ideas



Train with a training partner with similar goals - Find yourself a friend with similar goals and aims. Pushing yourself with some healthy competition and being accountable for your efforts and attendance is a great way to make your gym sessions consistently high quality.



Train With a Partner (2) - with different goals / skills / knowledge - Find someone that does something COMPLETELY different to you. A different approach to training, a different sport focus or a different background in fitness can be a real eye opener. You don't have to change you entire way of training but approach the session with someone new with an open mind. Take from it what you can and apply it to your own training. It doesn't need to be a weekly event but take from other areas of health and fitness what you can.



Enter a competition - Signing up for a challenge is a great way to instantly set yourself a S.M.A.R.T goals (read about setting S.MA.R.T goals here: S.M.A.R.T goals) It's specific, and time sensitive - a great way to make yourself accountable and stay on track with your training.



Set yourself quarterly goals - Look back. Are you any "better" than you were 6 months ago? For most people the answer is "no". Ask yourself "why" and then set yourself a goal for the next 3 months. Do this regularly and make regular, progressive steps each year.



Set a time limit for each workout - This is a great way to get through a pre-set amount of work and ensure your intensity if sustained. For example, if you planned on doing 3 sets of 4 different exercises why not limit your session to 45 minutes? Aim to do each exercise in under 10 minutes and allow for a brief water drink and setting up of equipment.



Write it down: The Workout - The amount of people that enter a gym with no plan or reasoning for what their about to do is probably a direct reflection of the amount of people that seem to exercise regularly and make little or no progress. Despite what the good people at CrossFit may suggest, you can't just go and pluck random number and exercises for your workouts and expect to make regular progress.



Write it down (2) - Numbers - Again, looking at "are you any better than 6 months ago?" Are you any stronger? have your sessions become progressively more intense, heavier or harder in any way? It can be hard to know a definitive answer without tracking the weights you use. Also, it can be a useful kick up the backside when you look back and realise you haven't made any progress with your deadlifts in 6 months for instance.



Get Help-  There's a phrase that goes something like: "A person who trains themselves has a fool for a athlete" - No Matter who you are, how well educated you are or how many years of experience you have you don't know everything; even those self titled "experts" and "gurus" that seem to appear all over the internet. Seek help. Think outside the box. you may be a powerlifter, speak to a mobility professional or if you play a fast paced sport you may benefit from the control and balance required for Yoga.



Get outside - A "workout" doesn't have to be limited to a gym setting. "Train to Your Environment"; get outside, run places, climb things, carry heavy objects, explore and use your body in ways that aren't confined by resistance machines and exercises while making the most of what's around you. Move freely and move with control and see how you require different skills and movement patterns to some of those you use in the gym.



Have Fun - a "workout" doesn't always need to be serious. Every now and again choose an activity. Go climbing, kayaking, swimming or whatever you choose. be active and broaden your skills set.



Finish with a "finisher" - Many gym sessions lack intensity. No matter what your overall aim, I like to "Finish with a finisher". Just a few minutes of intensely stringing a number of exercises together intensely. If you're looking to burn fat this can be a nice thermogenic boost - simply pick 4 or so exercises, keep the reps or time low and go round it a few times. For instance: 5 dumbbell thrusters, 5 hanging leg raises, 5 pull ups, 30 second run x 4. If you're looking to grow your muscles, a final "pump" can also be created with a similar structure ie: 8 dumbbell lateral raises, 8 dumbbell front raises, 8 shrugs, 8 upright row x 4. Leave the gym knowing you've had a workout. If you can wear todays gym kit again tomorrow then you're doing it wrong.


Start with core work - Lots of people overlook the benefit of targeted core work or abdominal work. They plan to add it in to their sessions or do it at the end of the session but afterwards it somehow gets forgotten, Try doing your core work and ab work at the start of a session. It not only gets it out of the way but it also works as a great way to warm up your body, elevate your heart rate and activate your core ahead of your bigger lifts.



As I said at the start, you may already use some of these methods, but hopefully one or two of the ideas come as welcome additions to improve your current workouts.



That's all for now.



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

Set yourself realistic goals...

As a personal trainer I often have to spend time with clients setting tangible goals in order to make sure that we're working together, moving in the same direction and making progress towards where they want to be and not just training for the sake of training. I often find that some of this time is spent reigning in their unrealistic expectations.

Don't get me wrong, it's not just those that are new to the gym who may suffer from this; there are many people that should take a moment to think about their goals and whether or not they match up realistically to their exercise regime.

Here's a few examples...

"I want it yesterday"
In the past year, I've had plenty of people ask for help with things such as a "bikini body" a few weeks before their holiday or significant weight loss just weeks before their wedding. While it's possible to alter the body in just a few weeks, always ask yourself "How long has it taken to get out of shape?" The answer, most likely, if a number of years. Truthfully, it'll probably take you at least this time to get back into shape unless your diet an training both take a dramatic u-turn! Remember, health and fitness is a lifestyle, not a short-term effort.

"I want to look like him/her"
"Him" or "her" is usually a celebrity or a cover model. In which case, getting into shape like that has been their full-time focus in most instances. They've probably applied a lot of time, effort and money into looking this way. Taking advantage of things such as daily personal training sessions, dietitians, personal chefs, multiple training sessions each day day and professional medical and recovery assistance (physiotherapy, massage etc) takes both time and money and probably isn't arranged around a 9-5 job, unlike your gym sessions. Many celebrities have made extreme changes to their body through diet and exercise; but, it's hard to imagine the effort, time and dedication taken to do this. If it's not your full-time job it's probably best (in most cases) to aim your sites at something a little more attainable.

"I need to lose half of me"
I've had some outrageous requests from larger women looking to lose around 50% of their overall body weight, to already toned women suggesting "another stone (14lbs) would do". Either way, it's important to look at your current body make-up, from overall body weight, muscle mass and boy fat percentage before setting yourself any weight loss targets. I wouldn't advise setting the same targets as a friend unless you both have a very similar structure.

"A friend of mine did..."
Men and women alike can be very envious of their friends. Often seeing a friend get "in shape" and receive the accolades of friends and work colleagues is enough to spur other to improve themselves. This is great, but don't use your friends successes as a yard-stick for your own accomplishments for two main reasons. Firstly, your friend might be completely different to you in terms of their original body structure, metabolic rate, muscle mass etc. Therefore, the two of you are likely to react differently to the same exercise regime. The second reason being, some people can be very modest or understated about their successes in weight loss; often attributing it to reasons such as "I joined a gym" or "I started going running". The likelihood is, if they've had a significant change in a very short time they've done a great deal more than this, including a strict focus on their diet.

"I want to lift 'X'..." (following on from the above)
Wait a second. Just make sure that your strength goals are in line with your capabilities. Sure you may like to focus on one area, but don't expect huge strength gains week-on-week. It's a long old process this getting stronger thing. Also, make sure that you're not competing with people of a completely different body weight, the heavier of you should be lifting heavier weights in ratio to your weight difference. I.e: If you're 75kg and your training partner is 105kg and you're both using the same weights, your buddy needs to up their game!

"I'm going to come every day"
Even less realistic (which I've heard is) "Can I come twice in a day?" Yeah go for it... just not yet. If you've had a significant time away from the gym get back in to it a little slower than this. Your body will need longer to repair and if you're going to get anything from your initial gym visits, a lack of rest will negate all of your hard work. You'll be in so much discomfort while lacking results for all f your hard work and inevitably just become disgruntled with exercise and pack it in again. New Year's Resolution syndrome! Start with 2 visits per week initially and soon increase to 3, and then 4. Rome wasn't built in a day and nor will your perfect body be.

"Will protein shakes help?.."
To some degree "yes". But they are a supplement and should be used as just that. A way of supplementing an area of your diet which lacks (in this case, protein). They are NOT a solution nor a replacement for hard work and a good diet. Don't buy a tub of Whey protein and wonder why you don't look like the guy or girl on the front once it's finished. There are a LOT of brands available and many designed for different reasons; if you're unsure seek some professional help before purchasing.

"I used to..."
That's the only part of your sentence that's important. You "USED TO"... but you stopped or something stopped you, so we're starting again. Whenever I hear this, I tell people "I used to be able to put both of my feet in my mouth, but things change!"

Just because you've done it before, doesn't mean you can do it again. Sorry that sounds negative but your 6-pack as a 16 yer old might not get back to how it was now you're 46. Don't get disheartened by it, just move the goal posts a little and set yourself a more realistic goal.


DON'T GET ME WRONG...
We should all still train with purpose and set ourselves targets. Just perhaps, it's time to move the goal posts a little. If you're a 45 year old guy chasing your 6-pack from your teenage years, maybe just concentrate on cutting some body fat and building other areasof your upper body to compensate your new found body fat. If you're from an athletic background, don't aim to beat personal bests set years ago. Instead look to increase your current standard by a few percentage at a time.

I'm not saying that you should sell yourself short in terms of your exercise aspirations. In fact, almost the opposite. If you commit fully to it and give it your all, the human body is capable of almost ANYTHING!Go for it - reach for the stars! Just don't be surprised if you try your hardest and still fall at the clouds. Be proud of what you HAVE achieved!

Don't forget you can follow me on Twitter and subscribe to my YouTube channel too!

MeTube...

I've JUST launched a YouTube channel today! Exciting times!

The idea is that I'll upload individual exercises in order to help explain some "gym language" to people and also show some of my favourite individual exercises in the section "From the locker...".

I'll also be uploading general workouts for different body parts and strength and conditioning style workouts that people can follow.

I hope you enjoy it. Any suggestions or requests please send them to: MichaelADarren@Gmail.com

And don't forget to subscribe to my channel using the link below :-)
www.YouTube.com/user/BigMikePT

You can also follow me on Twitter at: www.twitter.com/MichaelD_PT

Thanks,

-Michael- / Big Mike