One of the things I often hear from people around town is "I don't have time to train". Time is a precious commodity, it waits for nobody and part of me can certainly appreciate the stresses, demands and time restrictions people are faced with in this city.
I have lived in a few different cities around the world and Sydney is truly a major one nowadays. It is currently ranked in the top 10 most expensive cities to live in the world and as a consequence people are working longer hours to keep up with the rising living costs associated with living in such a great city. However, another part of me (fitness pro's hat on) struggles to understand why people do not prioritise regular movement, healthy eating and getting to bed on time as a foundation to having a productive week, month and year. I will leave this to another post though.
The purpose of this post is to give some basic tips for people who understand the benefits of regular movement but are finding it increasingly difficult to fit some sort of exercise in their week. I hope the ones mentioned below will provide some inspiration to get out and move regularly:
1. Train with somebody - Grab a friend and organise to meet 3 times per week for 30 minutes. Lock in those times. The sheer act of involving another party means that you will less likely to cancel or forgo time for exercise
2. Get up 20 minutes earlier - People often ask me what is the best time to train? There has been studies done that says you burn more fat by working out in the morning but, you are stronger in the afternoon. So it can be a bit confusing. I think it really varies from person to person. What I will say is that it doesn't really matter what time you move but, you actually consistently do something. I think by getting up 20 minutes earlier 3 times per week is a very do able and practical for most. The feedback I get from people that train regularly in the morning is that they feel more productive at work day, have better concentration levels and mostly importantly make better nutrition choices.
I have previously worked in the finance sector and sometimes the last time I felt like doing was working out after a stressful day. Fast forward to current day and I know that I have had many client cancellations as a trainer due to a late meeting called or somebody feeling 'not up to it' after a bad day in the office. So set yourself a goal of getting up a little earlier 3 mornings a week and don't risk that meeting coming up or you having a bad day. Organise your training gear before you go to bed and set your alarm so you have to physically get out of bed to turn it off
3. Your body is your tool - The beauty about CrossFit is that a good percentage of the movements we try and master are gymnastics based ones and the older we get the greater control and command we need to have over our body. So it makes sense to use it as a training tool v's any other apparataus. If your body is sound you can do a great workout in a small amount of space with no additional equipment. 100 burpees for time is an absolute brutal workout and should take most of us less than 10 minutes. The tabata series which involves 4 movements takes around 16 minutes to complete and is also very taxing. Mix and match push and pull movements (dips, push ups, pull ups, renegade rows) with bending ones (squat, lunge, back extension etc) to engage the whole body. These can be done during lunch or after a brain sapping board meeting. If you are unsure how to program these make sure you ask your CrossFit coach, I am sure they will be only to happy to assist
4. Intensity is greater than time - Some people think that in order to get an effective workout they have to grind away for an hour or two. Nothing could be further from the truth. That mindset only stops a lot of people from even putting there trainers on. I personally have had some awesome workouts over the years that have gone no longer than 8 minutes. This doesn't mean I don't advocate training for 45 or 60 minutes straight but, don't think for a minute that this means you are getting a better workout. So ditch the long road runs and instead do 10 x 100m sprints on the grass. Grab a pair of dumbbells and do 6 mintues of clean and press and tell me how you feel afterwards. It will take you 1/4 of the time but, will give you 3 times the results. It is what you do, at what endeavour that counts the most
There are many more practical tips for the time pressed athlete. Please feel free to ask me for more on how to fit in a workout every second day. It is achieveable and it will help you more than you think.
See you on the training track!
Nicholas
Wednesday, 7 March 2012
Saturday, 4 February 2012
The voice
We all have one, that little sound in our head that starts speaking to us throughout a workout. For some it even starts before the workout after finding out what it actually involves "fuck that is a lot of burpees"," I can't lift that weight, that is way too heavy". For others it may start screaming 5 minutes into a 30 minute grinder "Don't go all the way down on this next squat, no one is watching" or "just put the bar down and have a rest"....
I have discovered overtime that 'the voice' never goes away. It is a constant companion and tries it's best to you lead down the path of least resistances. Through experience and many failures, I have learnt how to ensure this voice never gets too boisterous. If you can dominate the voice you can dominate the workout.
I came across a great quote recently "I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self." - Aristotle
I still have a long way to go but, the greatest thing that CrossFit has taught me is to become a mentally stronger bloke. Each workout poses as an opportunity to develop physically and athletically. It also provides a chance to develop mentally and as I get older and the physical benefits become harder and harder to obtain I really focus on the mental battle that the workouts present. Is there a correlation between how you react when things get awkward in a workout and your reaction to challenges we encounter on a daily basis outside of CrossFit? I think so. Do you put the barbell down at the first opportunity? Do you slow down with 50m to go on your last 400? Are you the last in and first to leave at work? These are traits that require a certain amount of mental fortitude.
Unless your prepared to ignore 'the voice' then your progress in CrossFit will be muted. When your body screams to put down that barbell, you need to pull something out of the fire and do a few more reps. The sheer act of doing a few more reps when you think you can't starts to dull the effectiveness of 'the voice'. On the flip side if you turn your nose up at the prospect of increasing the weight on your deadlift when did the last set comfortably than that voice will only get louder. I am constantly saying to myself throughout a workout - "one more rep"
Another effective strategy I have put into practice is to ensure I set a goal before I start the workout.. As you know some of the CrossFit workouts are down right brutal. Some take 6 minutes others 30 minutes but, whatever the time domain there is always a point in the workout where you want to crawl up into a small hole.
After finding out the workout I choose to break it down instead of looking at it as one big slog. I do a quick SWOT analysis and then develop mini workouts within the workout. I like to break the workout up and focus on where I want to be at a particular time. The workout may involve 5 sets of 15 heavy thrusters, (something I hate and immediately encourages 'the voice' to grow louder) a 500m row and some burpees. I immediately look at ways to handle the thruster. The row and burpees are bodyweight and whilst challenging I will be able to get through. My overall time will largely depend on how well I do those thrusters. So I have broken the workout up into a mini thruster workout. If I can do them well, I am a good chance of posting a decent time. The goal I set myself is to do the first 3 rounds of those heavy thrusters unbroken (without putting bar down). The next 2 sets I will break up into manageable chunks but, ensure I have minimal rest. So the key is to set yourself a goal and try to stick to it.
The age of old psychology debate - does the body rule the mind or the mind rule the body is an interesting one. I am unsure of the answer...CrossFit has taught me that you have to bring your mind to the workouts as much as you do your body and that I can always do 'one more rep' than I think I can.
Make sure you bring your mind to the next workout.
See you on the track,
Nicholas
I have discovered overtime that 'the voice' never goes away. It is a constant companion and tries it's best to you lead down the path of least resistances. Through experience and many failures, I have learnt how to ensure this voice never gets too boisterous. If you can dominate the voice you can dominate the workout.
I came across a great quote recently "I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self." - Aristotle
I still have a long way to go but, the greatest thing that CrossFit has taught me is to become a mentally stronger bloke. Each workout poses as an opportunity to develop physically and athletically. It also provides a chance to develop mentally and as I get older and the physical benefits become harder and harder to obtain I really focus on the mental battle that the workouts present. Is there a correlation between how you react when things get awkward in a workout and your reaction to challenges we encounter on a daily basis outside of CrossFit? I think so. Do you put the barbell down at the first opportunity? Do you slow down with 50m to go on your last 400? Are you the last in and first to leave at work? These are traits that require a certain amount of mental fortitude.
Unless your prepared to ignore 'the voice' then your progress in CrossFit will be muted. When your body screams to put down that barbell, you need to pull something out of the fire and do a few more reps. The sheer act of doing a few more reps when you think you can't starts to dull the effectiveness of 'the voice'. On the flip side if you turn your nose up at the prospect of increasing the weight on your deadlift when did the last set comfortably than that voice will only get louder. I am constantly saying to myself throughout a workout - "one more rep"
Another effective strategy I have put into practice is to ensure I set a goal before I start the workout.. As you know some of the CrossFit workouts are down right brutal. Some take 6 minutes others 30 minutes but, whatever the time domain there is always a point in the workout where you want to crawl up into a small hole.
After finding out the workout I choose to break it down instead of looking at it as one big slog. I do a quick SWOT analysis and then develop mini workouts within the workout. I like to break the workout up and focus on where I want to be at a particular time. The workout may involve 5 sets of 15 heavy thrusters, (something I hate and immediately encourages 'the voice' to grow louder) a 500m row and some burpees. I immediately look at ways to handle the thruster. The row and burpees are bodyweight and whilst challenging I will be able to get through. My overall time will largely depend on how well I do those thrusters. So I have broken the workout up into a mini thruster workout. If I can do them well, I am a good chance of posting a decent time. The goal I set myself is to do the first 3 rounds of those heavy thrusters unbroken (without putting bar down). The next 2 sets I will break up into manageable chunks but, ensure I have minimal rest. So the key is to set yourself a goal and try to stick to it.
The age of old psychology debate - does the body rule the mind or the mind rule the body is an interesting one. I am unsure of the answer...CrossFit has taught me that you have to bring your mind to the workouts as much as you do your body and that I can always do 'one more rep' than I think I can.
Make sure you bring your mind to the next workout.
See you on the track,
Nicholas
Friday, 20 January 2012
What about Ab's???
Over the course of the past 5 or so years rarely has a week gone by that somebody has not asked me this question. The reference being maybe to the lack of specific abdominal work I get many of my clients to do which seems to be in conflict with there desire to get a 'six pack'. Generally I like answering questions regarding all things fitness but, this one is getting a little annoying and repetitive. Can somebody please ask me how can I improve my deadlift? or Why should I invest in organic food each week? The irony is the answers to these two questions alone would have a massive impact on your quest for a washborad stomach.
For starters being able to see your abdominal wall has largely got to do with your nutritional and sleeping habits. Some might have you believe that popping a few fat burning pills & getting on the latest ab 'gadget' a few times a week is all you need for a strong and toned stomach. Don't be fooled, usually if it is too good to be true, it is and in the fitness industry this line of least resistence type attitude is alive and well.
Nutrition is king and sleep is the prince. By habitually eating organic, clean and fresh wholefood matched with getting to bed on time we give ourselves a great chance of seeing our 'ab's'. Note, these two are done as a collective unit not in isolation. Add some gentle, moderate exercise like walking, bike riding or yoga and your mid section will start to flatten out. In contrast if you focus more on the training side of things but, choose to treat your body like a trash can with highly processed foods being a common staple in your nutrition than your mid section will more likely expand.
To expediate this process of flattening we can start training at greater intensity. The goal should be to do as many compound movements as possible or things that demand you use multiple parts of your body at once. The main issue that has to be addressed is removing surplus fat that covers the abdominal wall. This is not going to be achieved by doing set after set of sit ups or crunches. This is achieved by doing movements that require a lot of energy and force production like - deadlifts, squats (and there variations), pull ups, push ups, snatches, kettlebell swings, lunges, burpees etc. Add in a few high intensity interval sessions each week via some sprint work and skipping and that six pack you desired will be within your grasp. When I say grasp, I mean if you do the above on a consistent basis this can be achieved. It may take 3 months, 6 months or even a year depending on the state of your body.
Once leaner there is a need to do specific movements that work on strengthening your core. Sit ups are generally are a poor choice and we should be focusing on planks, L-sits, leg raises, mountain climbers, knees to elbows to name but a few. However, for many of us we should only be performing these spasmodically until we are lean enough to start the 'polishing'. What we can do from the very start is keep everything contracted throughout all our gymnastic exercises like our lunges, squats, push ups etc. Gymnasts have incredible overall strength because in part they brace there whole body when doing any movement. Keep your body in a tight, hollow body position when doing any gymnastic work!
In closing, for all you aesthetically focused people out there, in order to get a nice lean mid-section with a visible six pack focus on the following (and yes they are in order of importance):
1. Regularly eat clean organic wholefoods - consume easily digestible natural foods that pass through you systemically but, give you the nutrients, enzymes and minerals to maintain a strong immune system. Your gut health and ability to go to toilet says a lot about your overall health
2. Get to bed before 10:30 each night - the more sleep you get before midnight the better. It is worth double - i.e Fall asleep at 10pm and get up at 6 and feels like you have had 10 hours sleep
3. When you exercise focus on compound movements (multi joint and muscle) and a few high intensity interval sessions each week
NB: For guys to have a defined & visible abdominal wall you need an overall body fat percentage of less than 10%. For the ladies you are looking at less than 14%
See you on the training track!
Nicholas
For starters being able to see your abdominal wall has largely got to do with your nutritional and sleeping habits. Some might have you believe that popping a few fat burning pills & getting on the latest ab 'gadget' a few times a week is all you need for a strong and toned stomach. Don't be fooled, usually if it is too good to be true, it is and in the fitness industry this line of least resistence type attitude is alive and well.
Nutrition is king and sleep is the prince. By habitually eating organic, clean and fresh wholefood matched with getting to bed on time we give ourselves a great chance of seeing our 'ab's'. Note, these two are done as a collective unit not in isolation. Add some gentle, moderate exercise like walking, bike riding or yoga and your mid section will start to flatten out. In contrast if you focus more on the training side of things but, choose to treat your body like a trash can with highly processed foods being a common staple in your nutrition than your mid section will more likely expand.
To expediate this process of flattening we can start training at greater intensity. The goal should be to do as many compound movements as possible or things that demand you use multiple parts of your body at once. The main issue that has to be addressed is removing surplus fat that covers the abdominal wall. This is not going to be achieved by doing set after set of sit ups or crunches. This is achieved by doing movements that require a lot of energy and force production like - deadlifts, squats (and there variations), pull ups, push ups, snatches, kettlebell swings, lunges, burpees etc. Add in a few high intensity interval sessions each week via some sprint work and skipping and that six pack you desired will be within your grasp. When I say grasp, I mean if you do the above on a consistent basis this can be achieved. It may take 3 months, 6 months or even a year depending on the state of your body.
Once leaner there is a need to do specific movements that work on strengthening your core. Sit ups are generally are a poor choice and we should be focusing on planks, L-sits, leg raises, mountain climbers, knees to elbows to name but a few. However, for many of us we should only be performing these spasmodically until we are lean enough to start the 'polishing'. What we can do from the very start is keep everything contracted throughout all our gymnastic exercises like our lunges, squats, push ups etc. Gymnasts have incredible overall strength because in part they brace there whole body when doing any movement. Keep your body in a tight, hollow body position when doing any gymnastic work!
In closing, for all you aesthetically focused people out there, in order to get a nice lean mid-section with a visible six pack focus on the following (and yes they are in order of importance):
1. Regularly eat clean organic wholefoods - consume easily digestible natural foods that pass through you systemically but, give you the nutrients, enzymes and minerals to maintain a strong immune system. Your gut health and ability to go to toilet says a lot about your overall health
2. Get to bed before 10:30 each night - the more sleep you get before midnight the better. It is worth double - i.e Fall asleep at 10pm and get up at 6 and feels like you have had 10 hours sleep
3. When you exercise focus on compound movements (multi joint and muscle) and a few high intensity interval sessions each week
NB: For guys to have a defined & visible abdominal wall you need an overall body fat percentage of less than 10%. For the ladies you are looking at less than 14%
See you on the training track!
Nicholas
Saturday, 14 January 2012
CrossFit
As many of you are aware over the festive period I made a significant change with the my business. I became an affiliate owner with CrossFit Inc & subsequently my business name went from OrgaNick's Fitness to CrossFit OrgaNick. This was a proud moment for me as I fundamentally endorse the training methodology used by CrossFit.
Just a brief history on CrossFit. It was born around the year 2000 in a small garage in Santa Cruz, US and was the brain child of Greg Glassman. Greg's background included being an Olympic gymnast. Sick of the gym culture in US, Greg's vision was to create a functional no-nonsense strength and conditioning facility where effort was at the heart of it's very meaning. There were no mirrors, machines or air conditioners and ego's were left at the door. The movements consisted of things that you would see at an Olympic Games - 400m sprints, clean and jerks, muscle ups, dips, squats, box jumps etc. All very functional and body specific movements but, ones that can be scaled to meet any individual's fitness ability. The people in that first CrossFit facility worked damn hard and got in unbelievable condition. It's members also became the best of friends. Nowadays many of the iconic CrossFit workouts are named after some of those who busted their backsides in that small Santa Cruz box.
Fast forward 2012 and CrossFit has exploded around the world with over 3000 affiliates. It would be safe to say there is almost a CrossFit presence in nearly every part of the globe. From San Francisco to Sicily to Helsinki to Singapore people are going from it in old warehouses, garages and industrial spaces. Multi national brand Reebok has stepped on board as the official sponsor and have tipped in US$10million a year for the next 10 years for the privilege! The rumour around is Apple will also be a major investor shortly. The annual world CrossFit Games are held every year in the US and can now be viewed on ESPN. The winners of the respective men's and women's categories receive a cool $US250,000. 3 years ago the winner received US$5,000, 5 years ago the winner received a barbell set. It has certainly come a long way in a short space of time.
To me this is all nice but, if Reebok didn't come on board or there was no annual games it wouldn't be a bother. The thing I like most about CrossFit is the sense of community it builds. In contrast to going into a machine and TV laden gym where space in front of a mirror is harder to find than a piece of bacon in Israel and dialogue between people is scarce, you are always welcomed at CrossFit facility and get to know everybody's names fast. Workouts are done together and whilst there is always a winner that same winner will be the first to be encourae those still completing the workout. CrossFitters fall down but, help each other up, we push each other to places we have never been but, also enjoy one anthers achievements and success.
I like the CrossFit training methodology but, it is not the only one I study and implement. It has it flaws and is not for everybody. Some people are better suited to doing there 2 x per week steady state runs or going to a Zumba class. There is nothing wrong with that. You do need to be a certain type of character to do CrossFit as it is damn hard at times. However, those who are prepared to make it part of their lifestyle and to put in the slog than it has the ability to change your life.
My dream is too have my own CrossFit facility (box) and with hard work, planning and perseverance I think this can be achieved within the next 9 months. Ideally a warehouse space within close distance to a park where I can still utilise the great outdoors as an alternate training venue. The warehouse facility will allow me to offer a greater range of exercises including rope climbs, odd object lifting and to also implement CrossFit Kids classes which I am passionate about doing. I would like to encourage kids using their bodies again and playing games instead of being glued in front of a computer or TV screen.
Until then my charter as a coach is to continually up skill my coaching knowledge and provide a holistic service that focuses on improved HEALTH. I want everybody to make get leaner, stronger and fitter via the workouts but, most of all I want them to improve all areas of your life not just something that we do a few times a week because we think we have too.
Well that is a little about CrossFit and my dream. Click here to see a video of a colleagues facility in the US. This will give you more of an idea about what type of facility/environment I am looking at providing . If you have any questions about CrossFit please come and see me and I will be happy to explain more.
See you on the training track!
Nicholas
Just a brief history on CrossFit. It was born around the year 2000 in a small garage in Santa Cruz, US and was the brain child of Greg Glassman. Greg's background included being an Olympic gymnast. Sick of the gym culture in US, Greg's vision was to create a functional no-nonsense strength and conditioning facility where effort was at the heart of it's very meaning. There were no mirrors, machines or air conditioners and ego's were left at the door. The movements consisted of things that you would see at an Olympic Games - 400m sprints, clean and jerks, muscle ups, dips, squats, box jumps etc. All very functional and body specific movements but, ones that can be scaled to meet any individual's fitness ability. The people in that first CrossFit facility worked damn hard and got in unbelievable condition. It's members also became the best of friends. Nowadays many of the iconic CrossFit workouts are named after some of those who busted their backsides in that small Santa Cruz box.
Fast forward 2012 and CrossFit has exploded around the world with over 3000 affiliates. It would be safe to say there is almost a CrossFit presence in nearly every part of the globe. From San Francisco to Sicily to Helsinki to Singapore people are going from it in old warehouses, garages and industrial spaces. Multi national brand Reebok has stepped on board as the official sponsor and have tipped in US$10million a year for the next 10 years for the privilege! The rumour around is Apple will also be a major investor shortly. The annual world CrossFit Games are held every year in the US and can now be viewed on ESPN. The winners of the respective men's and women's categories receive a cool $US250,000. 3 years ago the winner received US$5,000, 5 years ago the winner received a barbell set. It has certainly come a long way in a short space of time.
To me this is all nice but, if Reebok didn't come on board or there was no annual games it wouldn't be a bother. The thing I like most about CrossFit is the sense of community it builds. In contrast to going into a machine and TV laden gym where space in front of a mirror is harder to find than a piece of bacon in Israel and dialogue between people is scarce, you are always welcomed at CrossFit facility and get to know everybody's names fast. Workouts are done together and whilst there is always a winner that same winner will be the first to be encourae those still completing the workout. CrossFitters fall down but, help each other up, we push each other to places we have never been but, also enjoy one anthers achievements and success.
I like the CrossFit training methodology but, it is not the only one I study and implement. It has it flaws and is not for everybody. Some people are better suited to doing there 2 x per week steady state runs or going to a Zumba class. There is nothing wrong with that. You do need to be a certain type of character to do CrossFit as it is damn hard at times. However, those who are prepared to make it part of their lifestyle and to put in the slog than it has the ability to change your life.
My dream is too have my own CrossFit facility (box) and with hard work, planning and perseverance I think this can be achieved within the next 9 months. Ideally a warehouse space within close distance to a park where I can still utilise the great outdoors as an alternate training venue. The warehouse facility will allow me to offer a greater range of exercises including rope climbs, odd object lifting and to also implement CrossFit Kids classes which I am passionate about doing. I would like to encourage kids using their bodies again and playing games instead of being glued in front of a computer or TV screen.
Until then my charter as a coach is to continually up skill my coaching knowledge and provide a holistic service that focuses on improved HEALTH. I want everybody to make get leaner, stronger and fitter via the workouts but, most of all I want them to improve all areas of your life not just something that we do a few times a week because we think we have too.
Well that is a little about CrossFit and my dream. Click here to see a video of a colleagues facility in the US. This will give you more of an idea about what type of facility/environment I am looking at providing . If you have any questions about CrossFit please come and see me and I will be happy to explain more.
See you on the training track!
Nicholas
Tuesday, 29 November 2011
RSP
Training
After a few weeks of just general strength work on my legs, I commenced a back squat program last week on my front verandah - 'Russian Squat Program'. As the name suggests, it was formulated by a Russian native. People in that part of the world are renowned for their physical exploits & they have a healthy worldwide respect in the field of strength & conditioning. The 9 week program is designed to put around 5-10kg on your back squat and I would be happy with a gain of 5kg. The focus is strength gains in contrast to hypertrophy (muscle gain).
At a body weight of 76kg my current 1RM (one repetition max) is 130kg. Solid compared to most in the general population. Compared to those who I wish to compete against in CrossFit competitions, underdeveloped and weak. A common denominator with elite Crossfitter's is that they all have a very strong back squat. With the physical limitations I currently have with my upper body I am really determined to get a good strength gain in my legs. The next 9 weeks is a big opportunity. The long term goal for this movement is to get it up to double my body weight i.e 150kg+. That would be a respectable achievement.
Aside from my back squat program, I have completed a few high intensity conditioning sessions during the past week. Hill sprints, stair work & skipping have all got a go. None of these have exceed 10 minutes after a good warm up. I am really mindful of not destroying myself with excessive metabolic conditioning work. If you want to get strong, rest & nutrition are as equally as important as the lifting. In any event, I hold my condition fairly well, my shortcomings are all around the strength fields. As I say to you - you cannot say you are fit if you can't lift your body weight likewise you can't say you are fit if you can't run 5km without stopping. We should be looking at becoming a 'generalist'. Generally capable at everything. By working on our weaknesses, we avoid overuse injuries, develop new skills & improve our overall fitness/body composition 10 fold.
Below are some of the sessions I have completed during the past week:
105kg (80%) x 2 reps x 6 sets
105kg (80%) x 3 reps x 6 sets
105kg (80%) x 4 reps x 6 sets
If you might be wondering 105kg is 80% of my current 1RM which is 130kg
Nutrition
I hope you have enjoyed my recent postings on facebook. I have posted photos of what I consumed on a particular day last week. Granted, some of the plate presentation was a little ordinary but, I want the focus to be more on the quality of food consumed. It was all organic wholefood that I am sure your great grandmother would have recognised.
We are all busy, some more so than others and sometimes nutrition becomes a bit of an after thought. I can appreciate that getting quality food in consistently is a huge challenge. However, you cannot really develop your fitness and improve your health by eating low quality food on a consistent basis. Nutrition is one of the pillars of developing elite health so we have to give it great respect.
If you are being a slack ass with your nutrition or you are making poor choices on a regular basis - do not beat yourself up. Do not try and make big adjustments with your intake and for god sake do not 'diet'. Focus on each day and the effect the food you are consuming has on your performance at work and at training.
A simple adjustment we can attempt to make each day is to try and consume more wholefood V's processed food. Anything that is grown (fruit/veg) or can be killed (animal) should be consumed more than anything in a tin, box or packet. If you haven't trained in a while you are not going to dive into a heavy conditioning session, the same applies with nutrition. Don't go too hard too soon. Make small but consistent steps in changing your attitude towards nutrition. You are going to go off the wagon from time to time. It is natural, it happens. Acknowledge it, get back on the wagon and try to make a better choice next time.
Enjoy the week!
Nicholas
After a few weeks of just general strength work on my legs, I commenced a back squat program last week on my front verandah - 'Russian Squat Program'. As the name suggests, it was formulated by a Russian native. People in that part of the world are renowned for their physical exploits & they have a healthy worldwide respect in the field of strength & conditioning. The 9 week program is designed to put around 5-10kg on your back squat and I would be happy with a gain of 5kg. The focus is strength gains in contrast to hypertrophy (muscle gain).
At a body weight of 76kg my current 1RM (one repetition max) is 130kg. Solid compared to most in the general population. Compared to those who I wish to compete against in CrossFit competitions, underdeveloped and weak. A common denominator with elite Crossfitter's is that they all have a very strong back squat. With the physical limitations I currently have with my upper body I am really determined to get a good strength gain in my legs. The next 9 weeks is a big opportunity. The long term goal for this movement is to get it up to double my body weight i.e 150kg+. That would be a respectable achievement.
Aside from my back squat program, I have completed a few high intensity conditioning sessions during the past week. Hill sprints, stair work & skipping have all got a go. None of these have exceed 10 minutes after a good warm up. I am really mindful of not destroying myself with excessive metabolic conditioning work. If you want to get strong, rest & nutrition are as equally as important as the lifting. In any event, I hold my condition fairly well, my shortcomings are all around the strength fields. As I say to you - you cannot say you are fit if you can't lift your body weight likewise you can't say you are fit if you can't run 5km without stopping. We should be looking at becoming a 'generalist'. Generally capable at everything. By working on our weaknesses, we avoid overuse injuries, develop new skills & improve our overall fitness/body composition 10 fold.
Below are some of the sessions I have completed during the past week:
105kg (80%) x 2 reps x 6 sets
105kg (80%) x 3 reps x 6 sets
105kg (80%) x 4 reps x 6 sets
If you might be wondering 105kg is 80% of my current 1RM which is 130kg
Nutrition
I hope you have enjoyed my recent postings on facebook. I have posted photos of what I consumed on a particular day last week. Granted, some of the plate presentation was a little ordinary but, I want the focus to be more on the quality of food consumed. It was all organic wholefood that I am sure your great grandmother would have recognised.
We are all busy, some more so than others and sometimes nutrition becomes a bit of an after thought. I can appreciate that getting quality food in consistently is a huge challenge. However, you cannot really develop your fitness and improve your health by eating low quality food on a consistent basis. Nutrition is one of the pillars of developing elite health so we have to give it great respect.
If you are being a slack ass with your nutrition or you are making poor choices on a regular basis - do not beat yourself up. Do not try and make big adjustments with your intake and for god sake do not 'diet'. Focus on each day and the effect the food you are consuming has on your performance at work and at training.
A simple adjustment we can attempt to make each day is to try and consume more wholefood V's processed food. Anything that is grown (fruit/veg) or can be killed (animal) should be consumed more than anything in a tin, box or packet. If you haven't trained in a while you are not going to dive into a heavy conditioning session, the same applies with nutrition. Don't go too hard too soon. Make small but consistent steps in changing your attitude towards nutrition. You are going to go off the wagon from time to time. It is natural, it happens. Acknowledge it, get back on the wagon and try to make a better choice next time.
Enjoy the week!
Nicholas
Saturday, 19 November 2011
Mind Gym
We are constantly reminded about the physical benefits of regular movement. Reduced risk of diabetes, heart disease, obesity, bone disease, high blood pressure. Additionally there is a spike in energy levels, increased life expectancy, improved sleep and a better chance to reproduce. I have only tipped the edge as well. So for many of us why is getting out on the training track so hard? Although seemingly aware of the physical benefits many of us find it difficult to make training apart of our lifestyle on a consistent basis.
The physical enhancements are undoubtedly important but, in today's post I wanted to look at the mental benefits of training. In my view these are often overlooked. Whilst our physical gains may plateau from time to time do not underestimate the mental impact regular training has on our life.
For anyone that has taken part in either of my one-on-one or group sessions knows that they are generally of an intense nature. I am constantly harping on about range of motion, technique, counting your repetitions, finishing past the cone, going through to the last minute etc, etc that even I get sick of the sound of my voice.
Your mind and your attitude really govern the 1% things I have mentioned above. It is important to bring your body to a session but, it is also important to bring your mind. Legendary American football coach Vince Lombardi said 'Winning is not a sometime thing; it's an all the time thing. You don't win once in a while; you don't do things right once in a while; you do them right all of the time. Winning is a habit. Unfortunately, so is losing'.
Take what you will from this transcript but the message I got is that we are what we repeatedly do. In fitness until you truly engage your mind than you are not really going to reach your potential. If you cut corners on the training track how do you think you will react when it gets difficult in your job or in any other area of your life? My workouts are a breeze compared to some of the struggles/stresses I am sure some of you have to overcome each day.
On the flip side the benefits from not dogging a movement, cheating on a rep and going right through to the last second might seem small at the time but, in the big picture are immeasurable. When we do have to make the difficult decision at work or at home which road do you think you would take? By engaging our mind in our workouts we develop the confidence, clarity and steely focus to attempt and overcome things in the real world that seemingly were well past our capabilities.
We can't always be physically at our best. We can however, bring a great attitude and a willingness to engage our mind in every aspect of the workout. Do this regularly and watch for the improvements right across your life. The choice is yours.
Have a great week!
Nicholas
The physical enhancements are undoubtedly important but, in today's post I wanted to look at the mental benefits of training. In my view these are often overlooked. Whilst our physical gains may plateau from time to time do not underestimate the mental impact regular training has on our life.
For anyone that has taken part in either of my one-on-one or group sessions knows that they are generally of an intense nature. I am constantly harping on about range of motion, technique, counting your repetitions, finishing past the cone, going through to the last minute etc, etc that even I get sick of the sound of my voice.
Your mind and your attitude really govern the 1% things I have mentioned above. It is important to bring your body to a session but, it is also important to bring your mind. Legendary American football coach Vince Lombardi said 'Winning is not a sometime thing; it's an all the time thing. You don't win once in a while; you don't do things right once in a while; you do them right all of the time. Winning is a habit. Unfortunately, so is losing'.
Take what you will from this transcript but the message I got is that we are what we repeatedly do. In fitness until you truly engage your mind than you are not really going to reach your potential. If you cut corners on the training track how do you think you will react when it gets difficult in your job or in any other area of your life? My workouts are a breeze compared to some of the struggles/stresses I am sure some of you have to overcome each day.
On the flip side the benefits from not dogging a movement, cheating on a rep and going right through to the last second might seem small at the time but, in the big picture are immeasurable. When we do have to make the difficult decision at work or at home which road do you think you would take? By engaging our mind in our workouts we develop the confidence, clarity and steely focus to attempt and overcome things in the real world that seemingly were well past our capabilities.
We can't always be physically at our best. We can however, bring a great attitude and a willingness to engage our mind in every aspect of the workout. Do this regularly and watch for the improvements right across your life. The choice is yours.
Have a great week!
Nicholas
Monday, 14 November 2011
'Da Juice'
Hope the start of the working week has been a kind one to you.
The whether is certainly warming up & yesterday's conditions in Sydney reminded me of my time in Dubai. Uncomfortably humid with a very warm breeze. I ventured out at 4pm to do some sprints - big mistake...1.5 hours after my 20 minute session I was still red faced, 'desert mouthed' and sweating profusely. In order to combat dehydration we must look at drinking around 3% of our body weight or 2.5L of water each day. It is annoying to continually have to go to the bathroom but, I would rather the discomfort of this compared to the discomfort of feeling light headed, fatigued and full of toxins. Water really assists in flushing out all the toxic food stalls in our body and it often stems hunger pains. Drink, drink, drink!!!!
Food
I am going to undertake a 48 hour experiment with an associate of mine. We plan on living on freshly squeezed fruit & vegetable juice with an emphasis on more vegetable than fruit in each juice (I will also have water). It is going to be interesting to see how we feel - energised, fatigued, light headed, sleepy, alert? I think I will feel all of those things at different times.
The core reason behind it is to give my digestive organs & internals a bit of a rest. Call it a mini detox. I really believe that if you want to shift body fat than your digestive organs have to be working to the fullest. Like any good car you want all parts of your engine working for you.
Vegetable juice acts as an internal soap that helps clean our small and large intensines. It also allows our kidneys and pancraeas a bit of a holiday. Being a liquid vegetable juice it very easy on the digestive system which allows energy for other things like processing stale food in our colons and digestive tract. In addition it is full of nutrients and minerals that are absorb into our blood stream instantly and boosts our immune system.
Looking forward to reporting on my results in my next blog.
Fitness
As stated in my opening post my training of recent times has been interrupted by some upper body injuries. I have some issues with my elbow, neck/shoulder and finger. I have been relatively injury free since my days playing Rugby League so these set backs are a little frustrating. Although frustrating it has enabled me to give myself a rest and also a chance to re-evaluate my approach to training. I have also had an opportunity to get back into some yoga which has been very interesting. What has become apparent to me and maybe is because I am getting older - the more you train the more rest, rehab/prehab & stretching you have to do. All work and no maintenance is a recipe for injury.
I have been trying to keep my lower body active without stressing my upper half out and interfering with the healing it requires. I will be starting a 'russian squat program' on Wednesday but, for the past few weeks have started to gear up the legs with plenty of low rep (1, 3, 5, 7's) sessions.
Here is a snap shot of what I have been up too the past couple of days
Monday 15/11/2011
10 rounds
30 Double Unders
100m sprint
Time: 10:12
Tuesday 16/11/2011
Strength
Back Squat
1,1,1,1,1,1,1 - @ 115kg
Conditioning
3 rounds
40m weighted lunge walk (20kg)
20 box jumps (75cm)
9:49
Enjoy the day and looking forward to seeing you on the training track!
Nicholas
Subscribe to:
Posts (Atom)