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

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