If you’ve been wondering how we get down in our HIP-HOP Yoga Sessions at Sweat Shed. Take a look at this clip as I talk you through a 20min sequence typical of what you could expect in a Shed Yoga session.
I've been scared all my life.
I'm scared of losing, I'm scared of not being the best at everything I do, I'm scared of remaining the same, I'm scared of being the same as everybody else and never standing out from the crowd, I'm scared of being average and not reaching my potential.
I fear dying without leaving my mark, I fear not helping to leave the world - no matter if just the smallest corner - a better place when I'm gone.
I fear giving up, Quitting and stopping before the end, I fear taking the easy road, I fear settling, I fear accepting the 'It'll do!' Mentality that runs rife.
I fear letting myself down, more importantly I fear letting those close to me down, I fear not being a role model to my future kids.
I'm scared of not being scared anymore, I'm scared of losing my edge and no longer caring what happens.
I need to be scared! I'm grateful for my fear!
My fear of all that's possible keeps me from the past I moved on from and helps me push on into a future full of things that back then would have seemed so impossible.
When I look deep in to my eyes in the mirror each morning, I'm pleased with the person looking back, this hasn't always been the case, finally I like the person I'm becoming. It's fear that's got me to this stage in my life and it's fear that will take me further.
Being scared isn't a weakness. My fear feeds my drive. It keeps me from being the negative person I could be, the person it would be much easier to be. It helps me be the person I should be, the person I always knew I could be.
Are you scared? What are you afraid of? How do you deal with your fear?
Does it cause you to freeze? Clam up? Do you get stage fright? Does it inhibit your ability to perform to capacity? Do you fall to pieces?
Is your fear contributing to your self-destruction?
You need to fight your fears head on! Fear is your beacon of light showing you the way! Open up to fear and take direction and whatever you do, try not to let it cause you to shut down!
Learn to feed on your fears! Don't let them crush you and leave you a shell of the person you deserve to be!
Accept the challenge!! Use the fear of all the negative consequences of various actions or inactions to spark a positive reaction!
-yeah you might fail, you might be the worst, you might quit, you might crumble, you might show yourself up, you might look a fool, you might get hurt.
Fear is the strongest emotion any human can feel, stronger than that love thing and anything else you care to mention!
Now this doesn't mean you will never fail once you learn to control your fear.
The truth is the outcome of everything you do, may not always be a favourable one! Life doesn't work that way! But know this, being afraid is a sure sign that if you can just rise up and attempt the task you fear, you will give everything you have to achieve it!
The result then is 50/50, win or lose but at least you threw your hat into the ring and you tried,
You miss 100% of the shots you never take and you'll lose 100% of the fights where you don't fight back,
But win or lose, in the grand scheme many times it won't matter, you have already attained the biggest victory - you stood up to FEAR!
The Gym : A place where people go to workout/train in the hope of improving fitness, strength or lose weight (amongst other goals).
So why the hell would people feel the need to lose weight before going back to the gym??
Why the hell would people feel they had to get "a bit fitter" before they make their return / first appearance at the gym??
So what you can't do a press up,
You're squat looks like a curtsey,
You get out of breath putting your kit on,
I NEED TO GET FIT TO START GETTING FIT!!
However you look at the above statement it MAKES NO SENSE!!??
I've never heard such utter Bull Shit!
In my eyes this is "GYM AVOIDANCE TECHNIQUE No. 1"
I've heard it so many times in my training career, clients/potential clients who feel they are not at that point in their lives to return or begin a training program.
If you have trained previous, but just fell out of the groove, you should be ashamed.
You know how much you enjoyed it in the past! How you enjoyed being full of beans, with a better self confidence than you have now, feeling proud of yourself for doing something for you - improving your fitness, your strength and being all round healthier and in better shape.
Swallow your pride, accept the fact that you're not gonna be at the level you were at when you stopped and get back on the ladder and get working back towards that point and further! The longer you leave it the harder it'll be and the less likely it is that you'll ever soar back towards your own previous fitness heights again!
But if you've never trained or been a regular exerciser, what makes you think at some point soon you're gonna break the habit of a lifetime, drop those 10lbs and be in "suitable gym attending shape??"
You've had all this time thus far in life to do it and you haven't!? You need help me thinks, so stop putting it off, trying to get yourself fit enough to get fit - and just go get your train on and start getting fit FFS!!
To get better, you need to surround yourself with better people.
So to get fitter, it makes sense to surround yourself with fitter people, where is a good place to go looking for them?? A gym! A Boot Camp! A Personal Training Studio!
There is no such thing as “Too Fit”, we're all on the same road of self-improvement, it's just some have been walking that particular up hill track longer than others, but believe me there is nothing to fear as everybody worth bothering about on that road is happy to see a fellow traveller join the race and will help you along the way. Ask a friend who is on the road, a good coach with a road map, or find a class full of road runnners it will make your journey loads easier!
You don't need to build up to start, there is no better day to start than today!!
At Sweat Shed we've had people starting at massively various levels, from pro fighters to new mothers to OAP's...(Sorry Mum).
Male, Female, aged 12-60+, of all shapes and sizes, all training for different goals..
Yet all clients share this facility, either working on their own personal programs or getting sweaty in a group class, working on getting better week after week. There's progressions and regressions for everybody to ensure that all are able to carry out a safe and effective workout to their own personal upper limits.
At Sweat Shed, as it is at many quality training facilities worldwide we don't need you to be an olympic athlete, we don't care where you are on the fitness journey, we just need you to have the right attitude!
You want to be here, you want to work hard - then you will be welcomed with open arms and be pushed to be all you can be!
If you're not serious and want to pretend to work hard, don't waste my time or your own, there's a £10 a month budget gym on every street corner now that will gladly take your money and never ask another question or demand a little sweat and graft when you train!
Still think that "getting in shape" before you attempt to "get fit" makes sense? Well if you do, I wish you all the luck in the world, but I fear you may never actually ever start. If you have started to see that the whole get-fit-to-get-fit idea is ludicrous then you should get your ass to the nearest Gym, Bootcamp, Personal Trainer or whatever pronto and just start getting fit! It's ok you thank me later.
Get fit before you get fit...?? Or just FUCKING GET FIT!!
The choice is yours!
I have and probably will always be one of life's 'Thinkers', now by that I don't mean in any way, shape or form that I mean I'm a clever dick, I just mean I think, ALOT! About ALOT!
I make issues out of none issues!
I make mountains out of mole hills!
I make situations out of nothing!
So I get it! I really do get it!
The process of 'thinking', or 'over-thinking' to be precise, can be your worst enemy in your day to day life!
I actively have to stop myself some days from 'over-thinking' and 'over-analysing'
I'm so busy planning and thinking about what I'm going to do or what needs to be done and thinking about the result of the event/action I haven't even carried out yet. My head space gets full very quickly on a daily basis! I permanently have loads of lists on the go to try and free up space, but I'll soon re-fill that space! The only real solution is to try and think LESS!!
If you're not careful,
You can think yourself into creating a problem,
You can think yourself into a bad attitude,
You can think yourself into a shitty frame of mind,
You can think yourself out of taking action,
You can think yourself out of just getting on with what needs to be done,
You can think yourself out of doing, what deep down you know you really should, really need or really want to be doing,
All this thinking can kill your day! Destroy spontaneity! Halt progress! And stop potential being fulfilled!
'Thinking' in all it's guises! Alot of the time is not positive! It can work as an avoidance tactic! Procrastination at it's finest! The more you think! The more you get to avoid any commitment! Or making any actual decisions!
'Yeah Im just mulling this over...'
'Im still weighing up this option or that option...'
A lot of the time this 'thinking' is harder than the actual doing! So why not just DO!?
Jump in! Get started! Stop putting things off!
If you're waiting for the right time?! I have news for you! There is never a right time!! In any situation!
Never will all the moons be aligned and a situation be 100% perfect! There will always be elements of chance and opposition at any one time! So you might as well crack on!!
The time is now!! Today is all we have right now! Live this day as your last! Then do the same tomorrow and the day after that and the day after that, for as long as you're lucky enough to be gifted 'a tomorrow'!!
I'm not advocating reckless abandon of all thought processes, there are things you should perhaps take slightly more consideration over, like that tattoo you're planning of your girlfriend-of-two-weeks name on your arm! No! Think about that shit long and hard!!
Your job will always get in the way of life!
Your family commitments are always going to be there and at times you will have to put your own life on complete hold as a result!
The Modern 24/7 life we live these days will always grind you down to the bone, no respite! Leaving you running on empty!
There will never be enough hours in any day!
You must learn to roll with the punches! Duck and weave!
STOP THINKING! AND BECOME ADEPT AT REACTING AND ACTING ON INSTINCT! AS INSTINCT AND 'GUT-FEELINGS' HAVE A HABIT OF BEING RIGHT!
JUST START DOING!!!!!!
THE BEST THINGS IN MY LIFE TODAY ARE RESULTS OF ME BEING A DOER! BY STOPPING MY INCESSANT THINKING! AND INSTEAD START DOING!!!!
TAKE A BRAIN TIME-OUT SOMETIME! TAKE A DAY OFF FROM BEING A THINKER AND TRY BEING THE DOER FOR A CHANGE, SEE WHAT AMAZING THINGS YOU'VE BEEN DELAYING ALL THIS TIME!! GET IT DONE!!
I hope you can take a positive message from this post and inject it into your day today.
Please help us reach others that may need some motivation in their day by clicking like on this post below and sharing on any of the social media platforms you use.
You're support is greatly appreciated and any feedback on anything I write on this blog or do at Sweat Shed is always most welcome, as we strive to be the best gym we can be for our members.
Stay Sweaty Guys!
10 Tips to help you "GET YOUR ASS UP" for an Early Gym Session.
It's definitely getting darker and darker in the mornings.
From my experience this is when it starts to get quieter in sessions in general, but more specifically early AM sessions, as clients opt for the more comfortable option of an extra hour in bed than the more rewarding option of getting their backsides up and training early doors before work or whatever the day holds.
I don't even notice early mornings anymore and in most cases actually love being "up and at em" before most smashing through my to-do lists by 12pm. For the past 10 years I've been getting up from anywhere between 4.30am and 6am 3-5 days a week so I have picked up a few useful tricks to help with the early morning rising.
1) Pack your bags in advance.
Get all your gear/food/work stuff/toiletries and whatever else you need for the morning ready before you go to bed. In the early hours of the morning you want to leave yourself as little to do as poss, and you can guarantee when trying to remember all the stuff you need, still half asleep only looking through one eye, you will forget something and it will be something very important! Like clean underwear and you'll be left going commando all day at work!!
2) Go to bed EARLIER!
If you have control over this element of your evening take advantage of it. So don't sit up watching shit TV until 2am in the morning if you know your supposed to be up and on the way to the gym for 6am!!?? It's bloody obvious get yourself to bed! That early morning session is going to do you far more good than that late night rerun of Golden Girls!!
3) Sleep in some of your training gear.
One of my favourites. I often sleep in my training t-shirt or vest, sometimes tracky pants and sometimes socks. so that I don't have to take off warm clothes and re-heat some more cold clothes from the wardrobe. All you need to do is put your shoes on maybe a coat and you're good to go. Probably a little more acceptable if your single as most training gear isn't known for it's passion inducing qualities but fear not if you would rather not sleep in your training gear and favour your silk kimono for bed time, put your training gear on the radiator so that when you come to put it on in the morning it is TOASTY!
4) Get some light in the room ASAP!!
Again much easier if you're the only person in the room who needs to get up. The very first thing I do after turning my alarm off is switch the bedside lamp on. It helps me loads to keep my eyes open and not simply roll over. Especially now that the mornings are so dark and there will be no natural light to help.
5) Don't rush and enjoy the morning!!
I always set my alarm much earlier than I need to for loads of reasons. It allows me time to come round in bed, which I usually do by checking my emails, catching up on overnight Facebook posts or just generally pissing about on my Iphone. It gives me time to make a decent breakfast and sit and eat it without shovelling it down my neck. It just basically means I'm not rushing and stressing out from the moment I start my day.
6) Put the alarm out of reach.
If your a phantom snoozer? put the alarm out of reach so you have to physically get up to turn it off. Choose the most annoying tone possible so that it forces you to stop the alarm.
7) Dress for success.
Make sure you have a decent collection of winter training gear. Maybe some base layer tops and a nice pair of warm cycling shorts. Some warm football socks; some gloves and a wooly hat. If you train outside a decent showerproof jacket.. Whatever is going to make you feel more comfortable in your session. Remember pile on the layers you can always take em off as you go.
8) Listen to motivating music and if you can TURN-IT-UP!!
Sometimes I'll watch some motivating stuff on YouTube while I eat my breakfast or I get to Sweat Shed early and whack the stereo on full blast helps me wake up loads!! Maybe set your alarm tone to Eye of the Tiger?? how can you sleep in to that?! You can't!! You'd prob be more at risk of ditching the car and running to the gym stopping to deadlift cars on the way!!
9) Brag and let everybody know how BADASS you are!!
Think how Badass you will look after checking in at your gym or session, at a time 2 hours before mere mortals are even waking up!? As they contemplate that third press of the snooze button, you're day has started your owning it already. You've braved the dark, the rain, the snow, the frost, the lack of sleep to go train! they haven't!! That instantly makes you better than them!! and will no doubt make them think twice about giving you any shit later that day for fear of being bitch slapped by your BAD self!!
10) DRINK COFFEE!!
Saved this one for last but in my eyes it's by far the most important :)
I'm contemplating having a kettle by the bed to speed up the process,
Whatever you have to do just get some damn caffeine coursing through your veins!! Trust me the world is a much better place when you have!
Don't over think it, it gives you time to talk yourself out of the plans you made the night before. Going to bed you had every intention of getting up and training, so when that alarm goes off - Fuck that I'm-so-comfy-and-it's-so-cold Bullshit!! GET UP!!
You're a grown up, I'd expect that lying in until the death attitude from a teenager trying to avoid going to school!!
If you need to catch up on sleep that's cool, I know I'm partial to the odd power nap!
So use the weekends or the early evenings to grab an extra hour of zzzz's, or you could always attempt sleeping at work? Just don't get caught!
Want to put these tips to the test? Sweat Shed has 6.30am training sessions every Monday, Wednesday and Friday. Come and get involved.
I recently read an article about people with terminal illnesses and the resulting behaviour after they find out they don't have long to go... It got me thinking and this post was my resulting thoughts.
The problem a lot of people have is that they think they have time.....
Time to wait, Time to ponder, Time to hope for the best, Time to see what'll happen...
The Truth??...That second...and that second...and that second...well you'll never see them again...they're gone! For Good!
Time is our most valuable commodity! You can't replace it, You can't buy more, You can't store it up!
We each get our allotted amount and from the moment we take that first gulp of air it's a race against time to get all your living done before yours runs out!
Not knowing when that is exactly, is both a cruel twist to the story and a silver lining at the same time! For all intents and purposes we should assume it to imminent and that way force us to squeeze more life from each 24 hours we tackle!
Because our time is so sacred, we need to get busy developing a "No-Fucking-About" attitude, this is no dress rehearsal! We need to start focussing on the important threads in our lives! Ignore and Delete all the Bull Shit!
Living like this takes some pretty big kahunas! Big decisions will crop up often, you'll need to take actions and make moves regularly!! This lifestyle has no place for coasting, time to be a 'DO'ER' not a 'hmmmm-go-on-then'er'
Time is running the fuck out!! So get busy doing, Yesterday is gone! Tomorrow who knows?? But Now, yeah Now is right under your nose begging for you to ignite it into something of purpose!!
The article I read posed the reader lots of questions, this is where the 'Assess' part of my blog post comes in, I read these questions and answered them as honestly as I could and it opened my eyes to some parts of myself that I hadn't explored recently, Try them and be brutal with your answers, there might be some stuff that's glaring back at you that needs 'Addressing' in your life URGENTLY!
If you had 6 months to live consider the answers to these...
1) What would you stop doing immediately?
Mat- I'd stop spending so much time on my phone...
2) What do you do regularly that you don't have any passion for?
Mat - Honestly, there is nothing I can think of that I do on a weekly basis that I have no passion for? You should be passionate about everything you do!
3) What brings you down that you should stop doing?
Mat - I don't spend enough enough time with family and friends. So I guess the thing I'm doing that I need to stop is confusing my priorities, because it makes me sad to think that the people I care the most about think that I don't care at all.
4) What are you wasting countless hours a week doing?
Mat - Easy! spend way too much time checking my phone and the internet in general doing pointless shit!
5) What things would you start doing?
Mat - Two things, I'd spend more time outside! Out in the wilderness camping! By the seaside! Up a hill! and I'd make more effort to see important people in my life, friends and family.
6) What have you always wanted to do or learn but put off because you were “too busy?”
Mat - Always wanted to play the guitar, learn Spanish, do an International road trip!
7) What friends could you reach out to more often that you haven’t seen or talked to in a while?
Mat - All my friends that don't train or aren't interested in the gym, I've severely neglected them since opening the gym, I should be more versatile with my areas of interest and look to explore those with my friends.
8) What experiences would you want to have?
Mat - I'd love to do an extended period of travelling or maybe live abroad for a period of time, I'd like to live by the sea.. I'd also love to experience being a pushy Dad.
9) Who would you want to spend time with?
Mat - My Dad and My sister in my nearly 35 years I haven't spent anywhere near enough time getting to know them.
10) What would you want your legacy to be?
Mat - I'd like to leave this place having made a difference to as many peoples lives in a positive way as possible through the mediums of exercise and laughing, whether that's 5 or 500! I'd be over the moon if people remembered me for being somebody who was fun to be around, undeniably upbeat, hardworking, motivated and driven to do the best I could at everything I attempted!
BUT I'd see it as a success if at my funeral there were more people saying 'Mat was an alright bloke!' than saying 'He was a bit of a prick wasn't he!?' I'd settle for that!
See what I mean? some simple questioning to assess where you are at currently in your life is really eye opening! Some of my answers I was really pleased I genuinely couldn't pick fault with how I live, but then others on the flip side are quite upsetting that I've allowed areas of my life to slip.
So after you have done the ASSESSING!
NOW COMES THE ADDRESSING!!
Now you have some information to work with, you are letting yourself down if you don't attempt to change yourself for the better and become more and more of the person you have the potential to be!
Stop doing anything you hate! Just stop it! or at least change it so you hate it less!!
Don't waste anymore time with pettiness or lost causes! Remember that time ain't never coming back to you!!
Behave in a way that you allow very little room for regret!!
Do all those things you'd hoped you'd get round to or at least move towards making them happen!!
Develop yourself! Mind and Body, never stop learning!!
Visit places! Hold on to the special people from your past who have helped you to the point you are at! Go looking for the special ones you are yet to meet that will play some important roles in your future! Don't sit and wait!! And when you find them do everything in your power to keep them around!! Don't let break downs in relationships ever be your fault!
Gain some perspective! About the world, your life, where you fit in the grand scheme of things.
Anything that makes you happy? DO IT!! DO IT A LOT!! Do these things more than you do anything else!
Make any Quality time you spend with people 'Quality', turn the phones off, give them your undivided attention!! Be in the moment with them and relish it!! You may never get that moment with them again!
Open up! Listen! Talk! Tell people how you feel about everything! Express yourself! All the people you care about, all the people important to you, tell them! Do it without a belly full of ale! Let there be no second guessing, these people need to know what they mean to you!
The next person you speak to, tell them something of meaning, make them feel special, imagine the world where this was happening everywhere we went! Imagine how well our relationships with people would work, imagine the sense of well-being we'd all experience daily! Sounds like some fucking mega shit!
Back to the theme,
Take some time to assess some of the things you do on a regular basis, some of the things that maybe you've allowed to slip recently
We all do it, caught up by the rat race, concerned by the details, losing sight of the bigger, more beautiful picture. Try those questions for yourself, they definitely raised a few areas for me that I'd been ignoring that clearly need to be worked on.
ASK YOURSELF IF YOU HAD 6 MONTHS TO LIVE....WOULD YOU STILL IRON YOUR SOCKS AND BOXERS???? NO!!?? SO WHY THE FUCK ARE YOU DOING IT NOW!! :)
ASSESS AND ADDRESS.
Hope you enjoyed this post, as ever please share it on any social network you use if you think others may find it of use.
Why are you not training more often?
Ask yourself is the reason you aren't involved in some regular exercise program because your scared?
Well if it is? What are you scared of?
(Granted the gym is my home from home and I feel more comfortable there than anywhere else in the world, so I'm not going to pretend to understand your fears, but I hope the following points and the remainder of this post go some way to helping?)
- You shouldn't feel worried about being out of shape. Everybody has to start somewhere. Pick an activity, stick to it and that will be a thing of the past! The process of getting fit IS a competition! But only against the you of yesterday. So try not to worry about anybody or anything else other than your goals and your progress.
- You shouldn't be scared to start something new. Variety is the spice of life! If you've attempted to get fit before and not achieved any success, trying something new could hold the key to reaching the fitness levels or the body image you've longed for.
- Don't worry that you have no clue what to do or where to start, there are plenty of ways to get help. Group Exercise classes, Personal Trainers, YouTube, Blogs and Websites galore are all there to attempt to steer you in the right direction. Just make sure you take advice from credible sources.
- Definitely don't be scared of a little hard work or being achey on days following you're workouts. You'll learn to love working hard, once training stops becoming a case of seeing if you can just survive a session, you can start to really push and see what you can achieve with your time in the gym. The fitter you get and the more you improve, the more you want to do more and the fitter you want to get, it really becomes a pretty addictive element of your life if you let it. You will also become accustomed to sore body parts, it's generally part of the process and it feels good to be a little tender at times to know that what you've done has had some effect on your body.
At Sweat Shed, the fact that you're in a session is more than enough to tell me, that you're committed to getting fitter. You've searched for somewhere with a good reputation, with a proven record of getting clients what they want! You want to train! You want to move forward! You've made a decision to no longer stay where you are!
Because of this we don't want you to feel scared, Intimidated, out of place or like you don't belong.
Regardless of ability, If you want to get Sweaty and put in some work. You will fit right in at the shed. I personally will do everything I can in my power to help you out and so will everybody else in your session, we're all pretty good like that.
I work hard to make sure that the environment at my place is encouraging, where everybody feels a part of the process, obviously I'm gonna big up Sweat Shed but there are well run quality training facilities world wide, you just have to find the right one for you!
In my opinion though you should never feel intimidated by where you workout or the other people there (staff or clients/members).
You shouldn't feel like a spare part worried to ask questions or seek knowledge. You want to feel part of a community of like minded people in a great space where hard work is carried out and goals are achieved!
Now somewhere like that doesn't sound scary does it? It sounds pretty awesome right??!!
Well now look at where you have trained before or are training currently? Does my description in the previous paragraph describe that place? No! well maybe that's why you're scared? You've tarred exercise or gyms as a whole with the same brush because of some shitty,poorly staffed "gym" you've experienced in the past where you learnt to hate exercise and all it's components. Don't get involved with a gym or class like this again with a detrimental environment, that holds you back, find somewhere that helps you soar!! Believe me these places do exist, I work in one!
There should be no reason to fear exercise! There are great coaches and trainers in every city that know their stuff inside and out, that want to help you succeed more than anything in the world, it's where they get their kicks! I know this because that's how I feel about my clients! All you have to do is seek them out! If you look hard enough you'll find them.
If you have any other fears or worries about starting a training program or getting involved in some form of exercise that I haven't touched on, please contact me with any queries completely free of charge and I will help you with any issues you have in any way I can and see if I can't get you hyped like you should be about getting SWEATY!!
Maybe you've been thinking about coming down to Sweat Shed to do one of our Hip Hop Yoga sessions but you're not sure what to expect or you have been down and you're looking for a session you can do in your own time. Either way this 40 minute flow is a typical type of sequence we would do in one of our sessions at the Shed.
So roll your mat out and prop your phone up against the cat and follow along with the video to get a little taster of some Shed Yoga. I hope you enjoy the session and as always if you have any questions regarding the video or anything to do with Sweat Shed or Training in general don't hesitate to get in touch and I'll get straight back to you.
We currently have "2 Week Unlimited Classes" Passes available for all new members. We do these passes so that those that have been thinking about joining Sweat Shed can get a great value short introduction to us and our classes to see if we would be a good fit for them in their pursuit of their fitness goals before they decide to join us for a longer period of time. The pass costs just £9.99! That's less than a quid a day!! Come and try us out for 2 weeks, It'll probably be the best decision you make today.
Ok so Summer is officially over! The kids are out from under your feet and back at school!
It's time to get Back to Business!!
I've just come back from my own holiday this past week. 6 days away from the hustle allowed me to sit and think about what I want from the remainder of 2017!
So now I'm back rested and reset... My Motivation, My Hype My Hustle Mindset and My GameFace Attitude is at 100% so I'm hoping you can tap into this post and syphon off some for yourself.
The post is titled...
GET AROUND FIRE!!
When I was a kid I would spend many an evening in a neighbours garden with a small fire burning, I used to love watching it burn. The flames licking around the wood, dancing up into the sky and roaring when more fuel was added and a breeze picked up. I've probably got some small pyromaniac tendencies because I loved to watch that fire burn! People love to watch a fire burn!
I don't see fire as a destructive force, yeah it turns stuff to ash but it also creates warmth, light, a glow its it's own ball of energy! It commands attention! It takes us from darkness to light! You feed it and it grows! It intensifies! Brighter! Hotter! Stronger! I like these qualities!
I like to think of having my own fire inside of me! I feed it all the shit in life and turn it all to ash! It propels me towards positivity! Some people might not relate to this harnessing a fire within? Some people are incapable? No passion to ignite even if they wanted to? Hollow souls!? NOT ME!! And I don't want it to be you either!!??
I'VE GOT FIRE!!!
Look me in my eyes, they'll lead you right down into my belly and you can see it burning for yourself!!
And it's no sparkler-kitchen hob-match stick fire,
IT'S A FLAME THROWING-GUY FAWKES-GUN POWDER LACED-SEE IT FROM SPACE BONFIRE-MOTHER F*CKER!!
It may be Sunday, but my fire never goes out! I've been prepping for an all out blaze for tomorrow and the coming week, the logs are chopped, the lighter fluid been sprayed up the walls and the ceiling! This new week is going to be set alight!!
How's your fire doing? has it withered to a few embers? Or gone out completely? Not to worry, you don't need a fire right this second!
But when your alarm goes off tomorrow morning you need to unleash your Bear Grylls and get building that fire from the very moment you open your eyes! It wants to be sky high by dinner time! and don't stop fuelling it until it is!!
Take a few logs of 'motivation', a couple of branches of 'aspirations', stack em all up. Then take some sheets of 'potential' screw em up and plug all the gaps.
Set an early alarm, don't rush the process, wake up, sit up, get your hype sound track playing as soon as you can! Eat a hearty breakfast then just before you leave the house.....take a match to the lot and watch it go.....KABOOOOOOOOOOOOM!!
NOW TAKE YOUR FIRE OUT INTO THE WORLD!
FUEL IT WITH POSITIVITY ALL DAY!
BE THE FIRE IN EVERY ROOM YOU ENTER TODAY!
LET THOSE WHO HAVE NO CONCEPT OF 'FIRE' BE AROUND FIRE...BE AROUND YOUR FIRE AND LEARN FROM YOU! SHOW THEM HOW TO BLOW UP!!
AND IF YOU CAN'T FOR THE LIFE OF YOU LIGHT A FIRE UP UNDER YOURSELF COME THE MORNING. GO OUT INTO MONDAY'S DARKNESS AND YOU GO FIND YOU A FIRE URGENTLY! GO BE AROUND FIRE AND YOU STAY THERE UNTIL YOU YOURSELF FEEL CAPABLE OF BLOWING UP!
IF YOU DON'T KNOW WHERE TO LOOK FOR FIRE TOMORROW!? I'M RIGHT F*CKING HERE ON HAND! CHIEF MOTHER F*CKING 'FIRE-STARTER' YOU NEED IGNITING SPEAK TO ME THIS MONDAY! COME SAY HI, IN PERSON, ON FACEBOOK, EMAIL, TEXT!
THERE'S ALWAYS ROOM AROUND MY INFERNO!! COME SPARK UP! I'LL BLOW YOU TO KINGDOM COME!! LEAVE YOU HOT ENOUGH TO MELT STEEL!! THEN ENCOURAGE YOU TO GO SPREAD THE HYPE LIKE 'WILD-FIRE"
SET MONDAY ALIGHT! IGNITE THE WORLD! START A FIRE EVERYWHERE YOU GO! WE GOT THIS PEOPLE!! IT'S TIME WE TO GET BACK TO BUSINESS!!!
This blog post just rolled off the top of my head this morning, there's no real trail as a result, I have these waffley posts from time to time that I just need to get out of my head, take from it what you can, there's definitely 2 or 3 threads here blended together, something for everybody.
I've never really been that bothered about anybody else's opinion of me. Everybody gets that teenage identity crisis where you try to 'find yourself', but I've always been pretty comfortable with myself and as a result pretty much pleased myself in all I've done in life without too much concern for how others would react.
Ever since I started my photography degree course, which taught me to look at the world differently, in a more objective way, I explored fashions, trends, attitudes and people in general. From various alcohol and chemical induced states I learnt to gradually give less and less of a Fuck, something I to this day am grateful to that course for (I have to find some positive...as it never helped me get a job!!). This course really got me thinking about more areas of life that really should be treated with a don't give a f*ck attitude.
Rules are there to be broken! (or at least bent!)
Everything new comes from somebody going against the grain and swimming up stream!
YOU SHOULD REALLY TRY TO NOT HURT ANYBODY ALONG THE WAY, YOURSELF INCLUDED!
Living a life where you try as much as possible to not give a f*ck as much as possible, has really served me well!
I just need to explain in a broader sense the 'not giving a f*ck concept!'
It's not meant as a term of negativity or reckless behaviour. In many ways it's a contradiction in terms. Selectively applying it to all appropriate situations in a variety of ways...
You have just entered into a new relationship with somebody...
Love that person 'like you don't give a f*ck' about the consequences of the relationship going bad...you risk getting hurt but by investing everything you have you also risk receiving everything also...
You hate your boss... everyday your boss is on your case, he thrives on his little power trips that he gets to exercise over you on a daily basis... keep turning up to work 'like you don't give a f*ck' don't gift the little w*nker the enjoyment of seeing that he get's to you...play the waiting game and he'll either move on up in the company from all the arse kissing he does, or you yourself will be outta there soon on to bigger and better things!
So you see the concept is tweaked depending on the situation, to leave you with the most positive of outcomes in all events.
I'm getting better and better at not giving a f*ck, the more I practise! I've actually noticed a distinct shift in myself over the past couple of years, most notably since turning 30.
I now give even less of a f*ck than ever before!! About even more stuff!! and I'm happier than I have ever ever been! I coined the mindset as being 'OUT OF F*CK!'
I care that little about things out of my control and all life's little trivialities that I couldn't muster a tiny handful of f*ck to give it if I had to...
Live the good life where possible...
Be a good person... there's already way too many pricks/dicks/tossers and general arseholes populating the planet! Be decent!
But stop worrying so much! About all different things, what the world thinks of you? Where you belong? If you're happy with you.. that's enough!
Nobody will ever do a better job of being you than you will do yourself!
Always do what you want to do! When you want to do it! (law permitting!)
Accept the consequences for all of your actions!
If you like to party? Go party! I will be doing! Drink till you pass out if that's what you want to do! In fact I'm personally gonna think F*ck it! on this very point every so often myself! I enjoy it!! And I'll be back in the gym monday so for Saturday night, I'll party like I don't give a F*ck!
Be decisive! Move towards what you desire in body, mind, soul, emotionally and physically with the majority of your actions every day, but don't be afraid to stop along the way, for a swift half, to smell the roses or whatever the pit stop may contain for you!
Be somebody with purpose! Who has a reason for being, a reason for doing! Even if it's simply 'F*ck it! I want to!'.
Fill your days with experiences!
Wake up before the sun!
Sleep in the middle of the day!
You're actions need to always reflect your aspirations! And if they do!, there's never any reason to question, you should already be getting on with doing!
Somebody asks a question of you? Make sure you have an answer for everything! Try to never be unsure of where you are! You are where you are in life because of decisions you have or haven't made! You have the power to change anything about everything in relation to yourself!
Go out into the world not giving a f*ck about the negative around us, from people's opinions of us to people's behaviour towards us,
Just get on with asserting ourselves on the world! Trying to be somebody...anybody...that opposes the play-it-safers, the creatures of the common place, the slaves to the ordinary all scared to step over the line of conformity!
Say 'what the hell!'
You can never really know, without first giving it a real go!
And if all this has been to you today is random caffeine fuelled hypey waffle talk, the only thing I wanted to hit home was from experience, as soon as you can....
RUN THE HELL OUT OF FUCK!
...You don't need to carry it around with you and you sure don't need to be giving as much of it as most people do!
TRAIN...DANCE...SING...LIVE...SMILE...WORK...LAUGH...LOVE...BE...TALK...SLEEP...EXPERIENCE...ALL LIKE YOU DON'T GIVE A F*CK! CARE ABOUT THE IMPORTANT POINTS THAT YOU REALLY SHOULD DO, BUT ALL THE SMALL PRINT AND ALL THE TERMS AND CONDITIONS...YEAH F*CK THAT STUFF!! (IN THE NICEST POSSIBLE WAY)
I'M ALL OUT OF F*CK THESE DAYS!! AND YOU KNOW WHAT....? I DON'T MISS IT ONE BIT!
This is a little post about why I feel you should opt to train at independently ran gyms rather than your traditional Big Chain Gyms.
Like most PT's/Fit Pro's I started my career working the rounds in all the usual suspects gyms, before setting up Sweat Shed and running a training facility the way I thought it should be done. My self proclaimed authority?? I was and still am an active/obsessive gymrat, I felt my opinion and outlook was so much more current and up to date than the majority of those who were/are in boardrooms across the country dictating how they want there countrywide gyms to look, No useless equipment! NO BOY BAND MUSIC!! No filler-token workouts!! A gym where training takes place?! Who'd have thought!?
How many gyms have you joined at this point in your life? 2? 3? more?
And why do you leave?? Is it pretty much the same reason every time?
You don't use it!? Going from 3-4 times a week to once a month!!
You didn't ever reach the dizzy fitness heights you set out to achieve and you felt were within your grasp the first day you stepped on that new gym floor.
You got bored? You never felt comfortable on your own in the gym, something you didn't account for when the staff were walking you round those first few visits!?
It's a trap!! Heed this warning!!
Big name gyms want to lure you in! With a new rucksack! A free PT session! A water bottle! But once you're in and signed up for 12 months, they couldn't care less!! They don't even want you there after that!
They prey on those impulse joiners! Who sign up, use the gym for a month, then are never seen again, why? because they are still paying??! But the gym doesn't even have to service that member!
At a Chain Gym members quickly become a small cog in a big machine, just another number. This environment leaves many bored and left feeling far from an integral part of the atmosphere they have signed their next 12 months away to.
They were wowed by the sales team! Falsely promised time and support from a fitness team member, who will be too busy cleaning to ever really help and now they are all alone with no clues walking on a treadmill with their goals moving further and further away.
At Sweat Shed I wanted to open the gym equivalent of the
"SOMETIMES YOU WANNA GO......
WHERE EVERYBODY KNOWS YOUR NAME..."
When you come to train at Sweat Shed, to start with I'm always there :) I'm the one with the keys ;)
I'm there to coach all the sessions, which have all been planned by me, You will be trained not left to your own devices to fend for yourself. There will be other members/clients around to help support and motivate you as they embark on their own personal fitness missions. Some friendly competition and turning up to your gym to see familiar faces means so much more than you could ever imagine.
Sweat Shed will have one long standing rule, if you want to train you're always welcome!! I'll go the extra mile and that will always be at the forefront of my thoughts to make sure you always feel a part of what goes down at Sweat Shed. You're opinions are welcome (and ignored! but always welcome:) and shape the way I set up the timetable and the style of sessions we run.
This Gym isn't 'my gym' it's 'our gym' If no body wants to come down and get sweaty then there is no gym! So this place I hope does feel personal, Even if you're not training in the Personal Training Program, you're not and never will be just a number. I'm only a phone call, email or Facebook message away to help in any way I can, that's my ongoing commitment to my clients to help as much as is physically possible! How's that for support and motivation??!!
Likewise all our other members are active in the social media field, encouraging each other; some gentle ribbing or just generally being friendly - we try to organise social events where we can. It's good to get to know you're peers away from the gym to really appreciate working out with them in it.
Sweat Shed like most other independent gyms would be classified as a small business. That's cool with me. Small is good in the area I'm involved if you ask me. I wanna stay small. I don't wanna lose everything that being small allows. I wanna know everybody's name, I wanna teach the majority if not all the sessions, I wanna make each individual clients goal in a small part my own as well by helping them get to where they want/need to get!! That's why I work as a trainer. The gym gets big, it stops being a gym and starts being a business......BORING!!!!
Next time you're at your gym ask a staff member if they know your name?
Then ask them what you're training for? or anything about your recent progress?
Greeted with a blank face?? Hmm thought so! It's no jibe at the instructors, just the set up, how can they know you and all your details when they deal with 1000's of people a week?
If you ask me when it comes to training isn't it better your gym resembles "CHEERS" more than "GLASTONBURY"
- Don't believe what 'Cosmo' says, sometimes smaller is better!
Nothing compares to some personal attention and being included in the inner circle and most of all being appreciated and noticed!
IT'S SUNDAY, which means it's BACK TO BUSINESS TOMORROW! And that trusty alarm will be set nice and early to get my week cracking!
I've been trying to spend more time in my bed these past few weeks, trying to get my recovery game tighter, now I already knew this mo fo to be comfy! But now even more so!
I'm not alone in thinking their bed is thee single most comfortable place on earth,
It's kind of requirement number 1 when buying a bed, 'make sure the shits COMFY!'
I'm not alone either I imagine in thinking the bed actually gets comfier the further into the night and peaks at an all time comfiest, seconds before your alarm sounds....How could I possibly separate myself from this haven NOW!!??
TRUTH IS "EVERYBODY'S BED IS COMFY!"
The thing that varies is the individuals skill to rise up out of comfort and into discomfort!?
A MONDAY MORNING?
AN EARLY MEETING?
A JOB INTERVIEW?
AN EARLY GYM SESSION?
A KILLER COMMUTE TO WORK?
I could set my alarm for 8.45am and probably still make my first session of the day on time, but I get up at 6am.
Why? because I get more MONDAY than I would if I didn't!!
I get to eat a good breakfast,
I get to do some early morning admin!
I get to listen to some music before I leave the house,
I get to have multiple cups of coffee before I need to speak to anybody!
I kick MONDAY's Arse on a weekly basis!! Not by scavenging for every last second of the weekend! But by sticking a fork in the weekend, letting it know I'm done with it for another 5 days!
And getting up and at it with a head start into the working week!
There's stuff to do!! That's not gonna do itself!
From a SWEAT SHED point of the view, we're creeping into the second half of the training year.
7 months of 2017 training done! 5 months to come!
TOMORROW IS THE FIRST DAY OF WHAT'S LEFT!!
STANDARDS NEED TO BE RAISED BY ALL!!!!!!!
A) SMASHED JANUARY-JULY!!
In which case bars need to be raised!! As no more progress will be achieved if you don't....prepare to plateau bytches!!
-Tighten the diet up!
-UP the training frequency/intensity even more...
DO WHAT NEEDS TO BE DONE!!
B) YOU DIDN'T SMASH JANUARY-JULY!!
NO IN-BETWEENS! You did Good or you didn't!
If you didn't smash it? Get your shit together!
Not only is it a brand new week to go at! This year is quickly disappearing before you know it you'll have missed the chance to shine in 2017!
-Start and stick to some prolonged clean eating?
-Start and finish a prolonged period of exercise with no 'hiccups'
-Make some sacrifices, in line with your goals, takeaway/drink/fags/all?
DO WHAT NEEDS TO BE DONE!!
EVERYTHING THAT'S POSSIBLE, IS POSSIBLE....ALL YOU NEED TO DO, IS WHAT YOU NEED TO DO!
There is an plan of attack for everything! Every destination has a road map to get there! All you have to do is stick to the path... and possibly walk a little faster ;)
So a call to action....
As the sun sets on this beautiful Sunny Sunday, whatever you have been up to, it's question time...
1) Did you smash the first half of this year?
2) How does this answer make you feel moving into the remainder of 2017?
3) Moving into the second half of the year, WHAT DO YOU WANT? From the rest of 2017? From your life in these immediate times?
4) What's going to get you up and out of bed in the Summer, but also the Autumn and the Winter months? What's the prize on which to keep your proverbial eyes?
5) Do you have a plan of attack in place to finish the year stronger than you started it?
These questions may have sparked a few 'goals' 'dreams' 'hopes' 'aspirations' for the remainder of the year....
AND THESE GOALS WILL HELP...
AS IT'S YOUR GOALS THAT WILL TELL YOU
-WHAT TIME YOU NEED TO BE GETTING UP IN THE MORNING,
-WHO YOU SHOULD BE SURROUNDING YOURSELF WITH,
-WHETHER YOU SHOULD GO FOR THE SALAD OR THE CAKE,
-IF YOU DO THAT FINAL SET WHEN IT'S TOUCH AND GO AS TO IF YOU'RE GONNA PUKE OR NOT,
AND IT'S YOUR GOALS THAT WILL TELL YOU WHAT YOU NEED TO GET DONE IN THE NEXT 5 MONTHS TO BE WHERE YOU WANT TO BE COME NEW YEARS DAY 2018!!
YOU NEVER HAVE AS MUCH TIME AS YOU THINK!! BELIEVE ME JANUARY WILL BE HERE BEFORE YOU KNOW IT!! WILL IT BE THE TODAY'S YOU (OR WORSE A YOU FROM YOUR PAST) THAT GREETS IT OR THE NEW IMPROVED "YOU + 5 MONTHS OF WORK" YOU!!?? ONLY YOU HAVE THE POWER TO DECIDE THAT!
THAT'S WHY MY ALARM IS SET FOR EARLIER THAN IT NEEDS TO BE, MY SNOOZE FUNCTION IS DISABLED AND I'M GETTING BACK TO BUSINESS TOMMOROW MORNING!!
I'VE SEEN THE JANUARY 2018 VERSION OF ME IN MY HEAD, AND I LIKE HIM! HE'S A FUCKING BEAST! I WANNA MEET THAT GUY!! SO I'M GOING TO DO EVERYTHING IN MY POWER TO MAKE IT HAPPEN!!!
I SUGGEST TOMORROW WHEN MOMDAY MORNING COMES CALLING, YOU GET OUT OF BED WITH BAD INTENTIONS!
START THIS WEEK WITH A FEW LATES TACKLES!
A COUPLE OF TWO FOOTED CHALLENGES!!
LEAVE THE ODD HIGH FOOT OUT THERE!! CARVE STUD MARKS ON 2017'S CHEST ERIC CANTONA WOULD BE PROUD OF!!
LET THE YEAR KNOW, YOU LET IT OFF EASY JANUARY-JULY, AND NOW YOU'RE BACK FOR BLOOD!!!
LOCK THAT JANUARY VERSION OF YOU IN YOUR SIGHTS AND WORK!! WORK!! WORK!! WORK!! TO MAKE THAT PERSON REAL!!
Ok so words aren’t really my thing, anybody who has heard my potty mouth in the Gym will already know this, I’ll be brief, please read through this I think it may help.
Here’s a little about my ethos towards the gym, exercise and what it takes to achieve your goals and get results from any physical activity you do.
As a coach at The Shed all I ask for from you is a decent level of commitment and a positive attitude. Those who get the best results from any time spent training are those that suck it up and get on with it, you can have excuses or results, you can’t have both!
I take exercise and training very serious, this is my life not just my job. I expect everybody to be dedicated to the cause 100%, if you put 50% effort in you’ll get 50% results out. I will insist on maximum effort in every session without exception. That’s not to say I expect everybody to be Olympic athletes, far from it, I just want everybody to do their best, their complete and utter best at everything they do in the sessions.
All sessions and exercises will be adjusted as much as possible for individuals through intensity and exercise choice but I will aim everything to be pitched at your upper limit, every time! I will always progress and push you beyond where you would work alone, that’s the whole point. I’m there to get more out of you than you can yourself.
I refuse to waste your money and my time with a lack lustre effort in any session, so remember that the next time you rest when you don’t really need to or when you cheat yourself out of a few inches of range on that next rep. I can only suggest the exercises and plan the sessions, I can’t put the effort in for you, I’ve seen them all before, tie your laces, get a quick drink, blow your nose, tie your hair back, ask me a question – it’s your time your wasting and it’s your results your slowly watching decline.
Believe it or not this is all for your benefit. The longer you train with us more friendships and social elements will develop for you in The Shed that’s obvious but lets never forget why we are in the gym, to TRAIN! Remember that next time I interrupt that story your telling during a rest period, it’s time to go to work again, it’s time for another set.
If you find yourself saying, “I can’t be arsed” or “it’ll do”, before or during sessions in the gym – then stay home get fat! Get unfit! You’ll probably enjoy that more. Your negative attitude and vibes will be poison to our sessions and you’ll drain the life and enthusiasm from everybody around you, including me! If you’re constantly reinforcing negative ideas in your own head by saying, “I’m so unfit” or “I can’t do this”, again your helping nobody with this, shut up and get on with it!
I get out of bed with the intention of giving 110% to everything in that day and if I can help it I only surround myself with people who feel the same, so if this isn’t you, I’m probably not the trainer for you, you’ll probably be a lot happier finding a trainer somewhere else who will sit and talk to you while you “graft” away at 5 km/h on the treadmill and who will let you get away with those limited range reps!
I’m not being a ball-breaker on purpose just to try and be a dick, I’m doing it because I care, I care that you do each exercise correctly and as well as you possibly can, I care that you get the results you want and ultimately you get what you pay for.
I don’t mind moaning, grunting or swearing, so long as it’s done whilst getting on with what you’re supposed to be doing. So if you want to be the best version of you that you can be, you relish a challenge, you want to push yourself to improve and excel, achieve more than you ever thought may have been possible for you, I will put as much time and effort in and out of sessions into helping you get there.
If I didn’t have bills to pay, I’d train people like you for free with a smile on my face from ear to ear. Call me sick or twisted, but seeing people work hard, applying themselves completely to a challenge and seeing them come out the other side victorious, gives me a buzz – I love what I do!
So if you struggle with getting the right mind set before a session, keep this in your car and skim read through it and question your attitude towards the upcoming session. You need to get your game face on; I treat every session as if I’m going to war, I listen to motivational music on the way to the gym in the car, then on my iPod whilst getting changed, preparing myself with a mental warm up for what is about to come. This workout is trying to show me up, trying to make me look weak and unfit, I’m not going to stand for that, I’m going to rise above it and complete everything to my best ability and surpass all previous efforts and accomplishments. Getting that little bit better every time. That’s the thing, if you take care of the individual sessions time after time, the results will take care of themselves.
Ok so not as brief as I intended but I hope my eagerness for each person to thrive is obvious. So now you know what I expect from you, look at yourself before each session and ask how much do you want to improve? How much are you prepared to give? How great will you feel afterwards knowing you couldn’t have done anymore? How good will the success of achieving goal after goal feel?
If the answers aren’t the most positive things you could possibly think of, have a word with yourself! Slap yourself in the face! Head bang to some heavy metal! Whatever it takes to get; a little bit angrier, more focused, ready to go into battle, do it!! Don’t instead come with excuses and reasons before we even start as to why you’re performance will be crap, if that’s the case never mind the battle, you’ve already lost the war!
Whether You're Looking To Get Back In To Some Exercise Or You're Just Looking For Some Ideas For Extra Workouts You Can Do Away From The Gym, This Post Is For You.
100% Free With No Hidden Catches Or Agendas. Please Enjoy These Workouts On Us And Feel Free To Share Them With Others.
The Workouts Are All Around 20-40 Minutes In Length. But Obviously Adapt Them To Your Fitness Level Or Free Time Available.
The Workouts Are In No Particular Order. Do Them In Numerical Order Or Just Pick One That You Like The Look Of.
Done Right You Will Have One Hell Of A Sweat On After Any Of These Workouts! And After Just A Few Weeks You'll Start To See The Improvements In Your Fitness Levels And Will No Doubt See That You Begin To See The Weight Drop As Well. No Need To Thank Us, All That's Left To Say Now Is Enjoy! And Remember "Nobody Ever Drowned In Sweat!"
If You Have Any Questions Whatsoever Please Don't Hesitate To Drop Us A Message On Any Social Media Platform.
For ease of execution the workouts mostly revolve around bodyweight exercises but some of the sessions involve bits of equipment,
-Sandbags can be easily made or substituted with a heavy rucksack.
-Kettlebells can be bought online (we get ours from Wolverson) and because of their versatility are a great investment for any home gym.
If you dont want to make or buy any equipment just switch the exercise to something else, preferably that works the body in a similar way to the omitted exercise.
These sessions can be performed exactly as described here or use them as inspiration to devise some of your own home workouts.
Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. The information provided within this eBook is for general informational purposes only. While we try to keep the information up-to-date and correct, there are no representations or warranties, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this eBook for any purpose. Any use of this information is at your own risk and reader discreation is adviced before applying the methods and techniques mentioned in this book.
SESSION 1) CARDIO - BURPEE AND STEP UP COUNTDOWN.
Perform back to back rounds of Burpees and Step Ups, beginning with 20 (Burpees then Step Ups) then repeat working down from the 20,19,18 all the way down to 1. (You can make this harder by doing step ups reps on each leg i.e. 20 on each leg)
SESSION 2) LEGS & CORE.
20x Bodyweight Squats
20x Jump Lunges
20x Jump Squats
Repeat the whole sequence for 30 mins.
SESSION 3) CARDIO & MENTAL TRAINING.
20 High Knees
3 Full Range Star Jumps (bums down to heels)
15 Squat Thrusts
3 Full Range Star Jumps
5 Lateral Jumps
3 Full Range Star Jumps
Then either skip 60seconds or run equivalent to 200m (down the strett and back or multiple lengths of garden)
Repeat the sequence for 30 mins.
SESSION 4) FULL BODY - SAND BAG SLOG.
-Chest Press (lying on floor).
-Sandbag Get Up.
-Pull Over (lying on floor with bag held with straight arms above chest take bag over head towards floor and return to above chest).
-Sandbag Leg Kicks (lying on back on the floor, hold sandbag above chest with straight arms then lift both legs up to the sky and alternate dropping one leg towards the floor)
-Sandbag Overhead Press.
-Side to Side Pullover (lying on floor pull sandbag from one side of body to the other)
-Shoulder to Shoulder Squat (squat with sandbag on shoulder as you stand from squat lift bag over head and receive on opposite shoulder as you squat back down then repeat)
-Sandbag Push Press (using legs for assistance press sandbag from chest to overhead in quick succession)
-Perform a) for 5 mins (1 min on each exercise)
-Perform b) for 5 mins
-Perform a) for 5 mins
-Perform b) for 5 mins
-Perform a)+b) back to back for 10 mins.
(For this workout maybe consider making a couple of different weight sandbags)
SESSION 5) FULL BODY.
For a 20 min round (10 x 2 min),Set stopwatch off and leave to run, every 2 mins perform the following sequence, (rest for the remainder of the 2 min round).
(For a) and d) 3 levels of difficulty are given perform 1 variety not all 3.)
a) Assisted V-Sit (hands on floor)/ V-Sit (hands off floor)/ V-Up (arms straight above head and legs straight) x 5
b) KettleBell Swing or Sandbag Shoulder Press x 10
c) Sit Thru's x 15 (1 left 1 right = 1 rep)
d) Stationary Lunges (feet remain on floor at all times) / Standard Forward Lunges / Jump Lunges x 20
SESSION 6) CARDIO - 5X5 ROUNDS.
a) High Knees
c) Line Jump ( fast side to side jumps over a line)
d) Mountain Climbers
e) Skip or Star Jump
Perform each exercise for 1 minute each then rest 2 minutes, repeat x5.
SESSION 7) FULL BODY.
100 Burpees - for the fastest time you can.
25 Rounds starting on the minute every minute for 25 minutes. (Start stopwatch off and on every minute perform this sequence.)
a) 3 x Press Ups
b) 3 x Squat Jumps
c) 3 x Squat Thrusts
d) 4 x Lunges
SESSION 8) LEGS, CORE AND CARDIO.
Consists of 3 x 8 minute rounds. All rounds involve 3 exercises that are alternated every 30 seconds for the full duration of the 8 minute round.
Round 1 -
Exercise 1 = Jump Lunge Without Feet swapping (perform a jump lunge as you normally would except you dont swap the front leg). Alternate leg with each 30 second interval.
Exercise 2 = Plank
Exercise 3 = Mountain Climbers
So looks like this-
30sec - Right Leg Jump Lunge Without foot Swap
30sec - Mountain Climber
30sec - Plank
30sec - Mountain Climber
As above for another 3 times would equal 8 minutes.
Round 2 -
Exercise 1 = Plank with alternating leg lifts
Exercise 2 = Leg Flutter Kicks (lying on back alternating dropping legs to the floor)
Exercise 3 = High Knees
So looks like this-
30sec - Plank with alt 1 leg lift
30sec - Sprint or On SPot Running
30sec - Leg Flutter Kicks
30sec - Sprint or On Spot Running
As above for another 3 times would equal 8 minutes.
Round 3 -
Exercise 1 = Line Jump
Exercise 2 = Alternating hand to foot touch. (In a press up position quickly alternate between touching opposite hand to foot)
Exercise 3 = Burpee.
So looks like this-
30sec - Line Jump
30sec - Burpee and Tuck Jump
30sec - Bike Crunch
30sec - Burpee and Tuck Jump
AS above for another 3 times would equal 8 minutes.
If you're stuck for something to do in the gym this weekend, maybe try this bodyweight circuit for a quick and effective workout.
The workout has 3 rounds of 4 exercises.
Perform each exercise for 30 seconds resting 15 seconds in between each.
Work through the 4 exercises 3 times, this will take 9 minutes.
Rest 1.30min in between each round.
The whole workout will take just over 30 minutes.
Fast Mountain Climbers
Marine Squat Thrusts
Foot Touch Mountain Climbers
Strider Mountain Climbers
Full Star Jumps
(Check the video below for demo's of each exercise)
Give it a whirl and let me know how you get on.
If you have any questions with regards to this workout or anything else gym related please don't hesitate to drop me a message.
GET BIGGER ARMS WITH THIS FREE 30 MINUTE WORKOUT.
You're Here Because You Want Bigger Arms!
So Lets Get Straight To It!
The Workout Shouldn't Take You Much Longer Than 30 Minutes.
Here's the Workout...
And Here Are The Details...
You Will Perform 2 Sets Of 8 Different Exercises. In The Following Order.
A) Dumbbell Hammer Curls
B) Dumbbell Overhead Tricep Extensions
C) Prone Bench Barbell Preacher Curls
D) TRX Bodyweight Tricep Extentions
E) Reverse Grip Barbell Curls
F) Reverse Grip Trx Bodyweight Tricep Extentions
G) Dumbbell Preacher Curl
H) Dumbbell Skull Crusher
You Will Perform Every Single Rep In The Workout With A 4 Second Eccentric (Lowering) Phase.
You Will Use The Heaviest Weight You Can Handle With The Required Tempo So That You Can Perfrom 8-12 Reps. (Note. Once You Hit 2 Sets Of 12 On An Exercise With A Particular Weight Take The Weight Up Next Workout)
Rest 60 Seconds Between All Sets And Exercises.
Perform This Workout Upto Twice A Week Making Sure To Take At Least 2 Rest Days In Between Workouts.
Done Right You Will Have One Hell Of A Pump After This Workout! And After Just A Few Weeks You'll Start To See The Improvement In The Size Of Your Arms. No Need To Thank Us, All That's Left To Say Now Is Enjoy Your New Arms And All The Attention They'll Draw!
If You Have Any Questions Whatsoever Please Don't Hesitate To Drop Me A Message On Any Social Media Platform.
Thanks for stopping by to check out this workout plan guys.
Now home workouts will never replace the work and results you can achieve at the gym but that's not to say that they're not useful in their own right. Below you'll find a workout plan that can be performed entirely at home and I can guarantee if you follow it you will see a distinct improvement in your derriere in just a few weeks.
So let's get to it...
You will perform all the exercises for 2-3 sets and work within the 10-20 rep range, (each side for single limb exercises).
Even if you class yourself as an 'advanced' gym goer still perform the workouts with just bodyweight for the first week. Really focus on form and a controlled tempo on all reps and be sure to squeeze the glutes (The Butt Cheeks!) on every single rep.
Then during the second week if you'd like you can begin to add weight. So hold onto dumbbells, place a dumbbell in your lap, wear ankle weights, use bands, etc. but you need to make sure you keep good form and don’t go so heavy that you can’t perform at least 10 reps.
Workout 1 -
Hip Flexor Stretches
2 Leg Glute Bridges
Side Lying Clams
Bird Dogs (Just the lower body)
Workout 2 -
Hip Flexor Stretches
Quadruped Hip Extensions
Side Lying Abductions
2 Leg Hip Thrusts
Workout 3 -
Hip Flexor Stretches
Single Leg Glute Bridges
quadruped hip circles
High Step Ups
Single Leg Hip Thrusts
Make sure to rest at least a day in between workouts.
If you have any questions or need any advice in regards to performing the workouts / exercises then please don't hesitate to drop me a message.
If you love Yoga, do yourself a favour and stop reading now. If you're content with Ohm Shanti Shanti'ing your way into a heaven and learning to breathe through your ears and anus more power to you! You've been warned if you proceed you're only going to get worked up and your chakra is going to be fucked up for the whole day. Proceed at your own risk.
I've been 'doing' yoga or my version of a yoga type practise for probably around 5 years and this blog post title may seem extremely odd considering I teach Yoga.
I stretch and move around in a wide variety of ways each day, I feel so much healthier and better about my body's functionality for it. I need my clients and others to really consider including some variety in their movement practises, outside the realms of moving solely for metabolic exhaustion or getting your curls done. Consider working on your flexibilty/mobility, take your joints through some full range of movement, stretch all those '21st century living' tightened muscles that will bite you in the ass soon enough with an injury at some point, with your hamstrings so tight you have to sit down to put your socks on and pecs so tight you nearly rupture a disc trying to wipe your arse.
I'd say Yoga but I don't mean Yoga, I think I just mean stretching...
Yoga ; noun ; a Hindu spiritual and ascetic discipline, a part of which including breath control, simple meditation...
YEAH I DEFINITELY DONT MEAN YOGA!
I started like most to try and help out a few chronic injuries I was dealing with. I was stiff and rigid and came to the conclusion I need me some Yoga! You see Yoga pretty much has the monopoly on the 'stretching industry', But the Yoga community would be the first to say, 'It's soooooo much more than stretching!!' Which is why I don't 'DO' Yoga, I 'DO' stretching.Stretching is simple, you just need you, some space and the will to get a little bendier! That's it!
But when I talk about stretching, everybody switches off. Stretching isn't sexy or exotic! "I've just been Stretching," doesn't sound as good over a skinny-venti-soya-mocha-chino. Nobody sold £100 stretching pants! Or Instagrammed themselves on a Mauritius beach doing a calf stretch!
This is starting to touch on why I love stretching but I HATE YOGA!
Firstly I hate the Yoga snobs! Believe me more of you are guilty of it than you think! "What kind of Yoga do you do? I'm so like into the spiritual side of Yoga I feel I truly know my purpose and lifes calling after each time I practise" .....Fuuuuuck Offfff!! You forget it all the second you walk out the studio and pick up the latest Glamour magazine and plonk your arse down in front of Love Island. Very Fucking SPIRITUAL!! Go run your SELFRIDGES card up!!
I hated that first feeling of walking into a class feeling out of place sitting in silence worried if I coughed too loudly I'd interrupt somebodies path to enlightenment and they'd have to start again. It felt a little bit too much like walking into a church for me. I'm not religious in the slightest and to start with there are just too many links and passed down rituals and that kind of thing for me to be fully down with most Yoga and Yoga studios. Om is a sacred sound and spiritual icon in Dharmic religions, so why would I be humming it because somebody told me to? If I believed in it then fine, but because it creates a more authentic feel in a 'fitness class' no thanks!
That's another thing I hate the false Authenticity! Because you have chanting and the 1920's Indian Top 40 playlist does that mean my stretching will be that much more effective!?I hate the Sanskrit, It's a dead language! You speak English! I speak English! I tell you what... Why don't you teach me in Fucking English! I struggle enough with English! Don't confuse the matter!! Tell me where you want my hands and feet to be!! As I don't know what PASCHIMOTTANASANA is!! And it doesn't impress me that you do!! It's a forward bend you prick!
I hate that Yoga is seen as feminine and that a bloke going to class must obviously be an attempt to get a date, because blokes just don't 'Do' Yoga! I hate that it's seen as an old persons exercise, it's what mum does when Body Attack classes get too much for her!
I hate that it's full of spiritual-realigning-self-discovery mumbo jumbo! Every pretentious Yoga Class attendee is just as unhinged as the rest of us and no amount of Ohmmmmmming is gonna change that my dear! What you are feeling is a high from exercising and giving your body some nutrition through movement! Not your spirit being cleansed!!
I hate the classist element of Yoga! The studio's are always in the posh areas! And don't get me started on the price of some sessions! Because of this it's much more likely to find your middle-class-cheshire-ladies-that-lunch type dressed in their Lululemon matching outfit than it is to find a balding-tattooed-Stockport-lad dressed from head to toe in Primark.
I can't argue with the health benefits that some Yoga poses have done for my own body. When people ask for advice I say I do Yoga. A little bit of me dies inside when I say this, but I say it because it gives them a reference point of roughly what I'm talking about! I don't chant! or bow! or follow any scripts or sequences! I don't have a guru! I don't 'do' Yoga! but for simplicities sake it's just easier to say, 'yeah I do Yoga!'
Humans have packaged it up like they do everything else into a commodity that they can sell back to you! Here you have human movement being branded up and peddaled to us! Cats don't do Yoga, they stretch and move through their day in a variety of ways making use of what abilities they have. Humans have fucked ourselves up so much and lost touch with our own humanity and what it means to be a human we now need people to show us how to use our own bodies! We need to learn to reclaim the use of what we have before we lose the abilities for ever!
There does seem to be a shift occuring in small pockets of the industry. Clearing out of the crap and the unnecessary. Updating things for a more modern day individual that just wants to move some more! I'd like to include Sweat Shed here as well, who via our Hip Hop Yoga classes are trying to offer a more modern approach to practising some form of Yoga.
This post was just to say don't let all the wanky aspects of Yoga and similar activities put you off trying something that really will improve your quality of life. Stick with it! Try to find a class, an instructor an infomation source that sits well with you and get practising your stretches!!You don't have to call it Yoga! You don't have to call it anything! That problem is for people like me and other fitness professionals that need to keep battling with terms to describe to others exactly what services they provide.
Mr Ashtanga-Vinyasa or Mrs Acro-Flow-Jiva-Yinfabulous this isn't to discredit or bash your interests. You crack on! If you're Happy then I'm Happy! This post is for Dave or Sarah sat at their desks at work who just want to move a bit more in some new ways but feel a bit like a dick at the back of one of these traditional classes full of waif women pretzelling the shit out of themselves. Take it from me it doesn't have to be this way, and you'll be glad you persevered and found something to help you!
There are books and YouTube clips and Websites with loads of great info aimed at and written by people not seeking contortionist level flexibility, not trying to recruit you into their cult or flog you into their lifestyle brand that just want you to move better, feel healthier and be a little less sucky at being human.If you want any advice from me, for what that may be worth, a qualified Yoga teacher who hates Yoga drop me a message and I'll help where I can. Or if you are more local to the gym come and try one of our Hip Hop Yoga classes. You might find 'Yoga' isn't actually that bad.
Fuck You Monday!
The alarm catches you off guard again, he get's you every time, ESPECIALLY today! You've just had two mornings away from the chirpy fella, why does the little swine always sound so cheery and eager for you to wake up!? dadda da da dadda da da dadda da da (other tones are available).
It's Monday Morning for God's Sake!! Leave me alone! I'm not ready for this shit today! What happened to the weekend?! I'm not going in work today! I feel an illness coming on....cough...cough!
But that alarm tone isn't a sign to invent elaborate excuses to see you through to Tuesday....
It's a call to arms...The gloves are off BITCH! Time to reign supreme on your day!!
Those first moments of your day will dictate how the rest of it pans out. Show weakness, or appear timid now and your ass is grass!! Monday is gonna roll you over and have it's wicked way with you! Chew you up and spit you out!!
The day isn't Mon-Day or Sun-Day or Fri-Day....The only day that matters is TO-DAY!!!
So when you hear the dulcet tones of Mr Alarm-Clock, crack a smile, open your eyes without the slightest flinch or grimace, bust out that first sit up rep of the day, stand tall, chest proud and say to yourself with the most conviction you can muster...
"COME ON THEN! LET'S 'AVE IT!! I GOT THIS!"
Monday holds no fear for me!! But if you aren't as certain yourself maybe test your reserve on a lesser opponent, like a Tuesday Morning tomorrow, then next week Monday is going down!!!
Learn to Dominate Mondays all year round! In January when it's cold and you've got post Xmas blues! Or in July when when you've spent all weekend in the beer gardens and the lack of a 3 day weekend just seems down right inhumane! Whatever the weather! Any time of the year! Under any circumstances! Learn to rule the roost on Monday mornings and watch your life get exponentially better across the board! I guarantee it!
I'm not quite sure where this post is going to go so I'll apologise in advance. I've not wrote a blog post in absolute ages... so I may blend a whole array of topics that have been whirling around my head into one, no doubt lengthy, ramble...! I see so much content online from PT's and what not, I just started to feel like who wants to hear what I have to say when there's literally thousands out there already filling social media feeds. So I guess I'm writing this to clear out my own head ready to get back to some more consistent blogging and if a couple of people stop by to take peek then that's awesome, I hope you can take something from it and if not, pop back in a few weeks when I've remembered how to write engaging blog posts... (because that's what bullshit marketers tell us we should be writing!)
I've been listening to Kendrick's new track so that's where the title came from... I've kind of felt an affinity to the word HUMBLE recently while I've been going through some injury problems so it felt like a good fit... So lets see where we end up... I hope you can stick with me and make it to the end.
"Humble yourselves in the sight of the lord, and he shall raise you up."(James 4:10)
Don't worry I'm not going all religious on you but I do love a good quote from the good book from time to time...
There's nothing like a bout of illness or injury to help you reflect on a time when you were well, when you were healthy and you were feeling good.
These are usually times when being humble is the last thing on your mind. I know there's times for sure when I've walked around thinking I'm all big and bad and I'm not practicing being humble in the slightest.
Like I'm invincible.
Like nothing can bring me down, like the world revolves around me.
They say pride comes before a fall and boy did they hit the nail on the head.
I wont lie and pretend I wish I wouldn't of suffered the injury in the first place but the silver lining is as a result of it I feel I've learnt some stuff I otherwise might not have.
I came across this very catchy phrase that sums it up perfectly for me,
"BE HUMBLE OR BE HUMBLED"
Don't dwell too long on your former glories. Your time, your talents, your money, your power, your status, your possessions... it's all disposable. Acknowledging an achievement isn't the same as boasting about it. Remember the bigger you are, the harder you'll fall.
One minute you're showing off to the world doing one arm chin ups and the next you're struggling to put your own socks on. I consider my ass well and truly Humbled!
We should all be cautious of drifting into a life of arrogance, pretentiousness and selfishness. Instead we should aim to practice modesty, being humble and serving others. There's a million and one quotes along the lines of 'helping others achieve their dreams and we to will achieve our own' and they're right, no one has ever become poor by giving.
I feel due to the amount of time we spend in a virtual world these days and how the media we consume is created and delivered to us, we are all unknowing victims of being dragged in to this way of life. We really need to concentrate our efforts on injecting life and love in to the world through the decisions and actions we take and not just simply be one more individual sucking attention from society and taking up space. I know that I post a lot less online these days just because I feel I only want to post things that I really want others to see. I suppose it doesn't make much of a difference though as the social media world has so much content these days its like taking a piss in the sea, nobody notices anyway.
The fitness world is very similar to the real world in many ways. It's a competitive place where the strong, the beautiful, the loud and the big thrive.
Gyms compete on square footage, number of clients / members, fancy apparel lines new class / workout names and supplement sponsors.
Personal Trainers compete on 1 rep max Instagram clips, the best well lit topless changing room "progress" photo's and the fanciest staged evening meal photo (All of which I know I have contributed well over my fair share of to the world) in an attempt to lure new clients to come try their workouts or simply to receive some quick acclaim from their peers. And we all play the game because that's how we see others do it, we feel that's just how it's done.
I was aware of this cycle of events before because as a result of my profession I was a part of it. I've never taken as much time away from my usual life I as I have recently and I've been able to look at it through different eyes. It's not a very nice view. Arrogance, Pretentiousness, False Advertising and Flat Out Bull Shit as far as the eye can see. Where "likes" and applause and actions for others approval makes the world turn. I know how ironic this sounds coming from me. In my time I've been more guilty than most. And for that I want to apologise. I don't want to contribute to it any longer.
Despite my absolute adoration of the gym and exercising and training, it's an industry I've slowly learnt to despise over time. I'm working hard to overcome the conflict of interests I seem to be having in my head about working in the fitness world, where modesty and being humble isn't rewarded and being a c*nt and a bit of a prick is! and I hope once my injury finally heals I can find my place to deliver something positive to the world.
What I can physically contribute to the industry is somewhat limited at the moment, but I'm going to start where I can, by looking at how I contribute to the industry both online and offline and hopefully act in a much more humble manner now I feel I've escaped the clutches of the dark side of the Fitness Industry, (largely in part by some of the realisations made by the help of this chronic injury).
What does this mean? Well for me practicing being humble means using my tiny little portal on social media to add value to the world instead of another topless PT photo. (Besides I'm 35 this year I should be leaving that to the Johnny Bravo looking young 'uns.)
So keep your eyes peeled for much more useful content coming your way though my social media streams. I plan on updating you with lots of workout ideas, exercise technique tips, recipes I may have tried and then we may even get in to some other cool stuff like local business reviews and workout playlists and just all around useful shizzle!!
Yahoo!! you made it!!
Ok in summary what have we learnt here... Basically I could have saved you 15 minutes and just typed...
BE HUMBLE AND DON'T BE A C*NT.