One of the Training Rules I have in my personal training business is "Punctuality". Lateness is not acceptable. Turning up late to a session involves a penalty - 5 strict burpees per minute late. I expect you to turn up on time, ready to train and bring all your gear with you. If you can't even do that, things don't bode well for you or the results you hope to achieve.
Would you like to take seconds, or even minutes off your 5 or 10km run time? I managed to run 7 kilometres 5min and 18 seconds quicker in a matter of months. Let me tell you what I did, and how I did it, so you can do it, too.
Have you ever experienced pain on the inside of your elbow? That's likely "golfer's elbow". Maybe the pain you've had is on the outside of your elbow? Well, that could be "tennis elbow". This podcast covers both of those injuries, some of the main causes, and solutions for them both!
"In through the nose, out through the mouth" isn't the best way to breathe - nasal breathing is! Do you struggle to get enough air through your nose? Or have one nostril that's always blocked? Have you got a deviated septum? Or have you had a broken nose, like I have? Then you should consider using a nasal dilator to help you breathe better.
Do you struggle to get out of bed when you're alarm clock sounds in the morning? Are you the type of person who always hits the snooze button? What if I told you there was an easier, more reliable, and gentler way to wake up in the morning? One where you didn't dread the sound of an alarm clock any more! The alarm clock I use might be what you need to get your circadian rhythm working for you. Learn more about it here.
If you want to change, you can. You can do it here and now, starting today. But you must draw a line in the sand. You cannot tolerate your current way of living any longer. The pain of change must be lower than the pain of staying the same. If the pain to change is higher than the pain to stay the same, you won't change.
This book should be required reading for every human on the planet, including YOU. You'll become highly self-aware, more resilient, and a critical thinker by reading it. I don't know a single person who couldn't benefit from having more of any of those character traits, do you? Pick yourself up a copy, and one for a friend, too!
Training every day won't guarantee you will make greater gains. It could see you go the other way and get worse, or injured. The secret sauce is finding "the sweet spot" between too little and too much. How do you strike the perfect balance between frequency and intensity? Let's dive in and discover together!
How good do you feel when you compare yourself to others - better or worse? More often than not, it makes you feel inferior and like you're failing. Instead of competing against others (in-person or online), try this. Beat the person staring back at you in the mirror every day, because that's your competition!
It's impossible to hit a target that doesn't exist - it's like getting in your car with no destination. You'll never get to where you want to go, because you have no idea where that is. That's why having a set of movement standards is so important. It gives you clear direction. You need a checklist and process to make sure your technique is at the highest level possible, all the time.
Investing 2% of your week into physical training gives you a huge ROI on the remaining 98%. Strength and conditioning is the golden ticket to replenishing your depleted energy stores. It'll fill your cup up if it's empty, and make a small cup larger so you have more to give.
How you breathe - and how often you breathe - could be the difference between winning and losing. Oxygen efficiency comes down to using enough O2 to meet the demands of your sport at any given moment. Don't breathe as often as you like, but instead, only when you need to. That's how you get the edge!
Having too much joint mobility is as dangerous as not having enough. Probably even more so! You need a certain amount of Range Of Motion to move well and feel good, but not too much. Here are some considerations and problems of being hypermobile, and what to do about them.
Some lifters say "Hell yes" to getting help from straps so they can lift more weight. While others will demonise and criticise them (this used to be me). I now have more knowledge and experience behind me, so this is my current view of them. It's not as simple as you may think. Get the lowdown on if, when, and how to use them the right way.
Boost your Jiu-Jitsu game by improving your general strength and conditioning with kettlebells. You'd be harder to beat on the mats if you were stronger, more powerful, and had better endurance. Plus, imagine how hard it would be for someone to submit you if they couldn't get their hands free. Build an iron grip, resilient shoulders, plus never-say-die work capacity with kettlebell training. Or don't...and your opponents will have the upper hand.
Injuries, niggles, and pain are a part of life - even more so if you live an active lifestyle or play sports. It's something you have to deal with and learn to overcome. What should you do when you've got an injury or setback that stops you from training like normal? Should you push through it, train around it, or stop what you're doing completely? Let's discuss the pros and cons of each, so you can deal with the injury and still get results.
Everyone wants to see the biggest gains in the shortest amount of time. You know, the overnight success. You see these huge transformations online, and think it's "normal". While they are great to look at and see, understand, that it doesn't always happen like that. Acknowledge the incremental results you are seeing, no matter how small. Do that, and you'll stop getting down and upset about the progress you ARE making.
Mental toughness helps you overcome many difficult challenges and obstacles. It can also help you reframe negative situations into positive ones. Being tough mentally is an ability that you can build and grow, much like any worthwhile skill. If you are stuck with a default negative mental state, know that you can replace it with a positive mindset. Listen in and I'll show you how.
Is the year 2024 going to be any different than last year for you? Let's discuss in detail: What it will be. What it won't be. What it could be. It's not about what you think or plan you're going to do, it's what you actually do that counts. Go and win 2024, by taking the right actions and instilling good routines.
One does not simply breathe whenever one wants to during strength and conditioning. There's a correct time to inhale and exhale, and it's important you know when that is! Breathe the right way at the right time and you'll amplify all your efforts. But get it wrong and you'll open yourself up to energy leaks and instability. Discover the right way to do this so you can gain maximal strength and increase safety.
Is it a "protein" bar you're consuming, or is it something else...? What is the ACTUAL primary macronutrient (carbs, protein, fat, or fibre)? Those are the four things I look at when deciding how worthwhile a product or supplement is. Discover the truth of the nutritional label and empower yourself about what you're eating. This one might shock you to your core, and make you rethink protein bars and supplements.
What is Range Of Motion? The distance a body part can move from a fixed point in one or more directions. The question is: how much do you need, and how much do you have? Having enough joint mobility determines how well or badly you move. And whether your body compensates or cheats to produce movement. The goal is to have enough R.O.M. at the joints you need them, and the stability to control it.
You only want to follow the plan when it's easy, convenient, and the stars align. That's cute! You have to learn to do what's required when it's required, NOT when you "feel like it" or when conditions are perfect. Because they never are. The circumstances won't always be optimal or in your favour - do it anyway. Why? Because you can't (and won't) get A+ results with D- effort.
How would you like to bench press more weight with less effort? With this small yet important change, you can. It doesn't require any special equipment or fancy training aids. It's as easy as putting your hands on the bar in a different, and very specific, way.
To get stronger and build more muscle, you need to train hard. You've got to place stress on your muscles and load your body. This might explain why you aren't getting stronger or becoming more muscular. Ask some of these key questions so you can perform those vital extra reps and lift heavier weights. This will spike your training intensity so you make better (and faster) progress.
Most modern shoes contain more technology than ever before. So why is it that your feet are getting weaker and less mobile? Could be the fact that you don't need more cushioning and support...but less. I will teach you a framework you'll never forget so you can buy the right shoes to make you stronger - not weaker!
Obstacle Course Racing (OCR) is something I enjoy but don't do enough. I rectified that with the True Grit 10km event over the weekend. OCR tests you across many fitness qualities. From cardiovascular capacity, muscular endurance, upper body strength, mental resilience, and more. By doing events like this, you'll discover a lot about yourself. You can only do that by getting out of your comfort zone and overcoming many (unknown) obstacles.
The size and shape of someone's body don't determine how good or bad they are as a coach or personal trainer. Coaching and instructing movement comes from knowledge, experience, and communication skills. Not all coaches want to be shredded, ripped and have 6-pack abs. Bear that in mind when you decide who to listen to and where you get your fitness advice from.
This framework is a game-changer that will take your performance to new heights! It will ensure you get the most out of your strength training sessions. By using this framework, you will increase the upside while minimising the downside. A repeatable, systemised process means better results while simultaneously reducing your injury risk.
There are some written, and unwritten, rules of how to conduct yourself in a gym, like basic manners. Gym etiquette is something very few people know (or think) about, let alone actually do. But it has a huge impact on the people, equipment, and training space around you. You hate to see people who have no regard for it, but respect those who do the right thing. Be the type of person who leads from the front and displays good gym etiquette.
