So, you signed up to the gym and you think “right new Monday new me!”
Then you get into the gym so look at all the equipment, you walk around trying to find something you recognise, hoping that maybe someone you know is there to guide you but they aren’t and then think “what the hell is all this, I don’t have a clue what I’m doing, if I try use any of this I’m going to make myself look like a right moron, I’ll just go on the treadmill at least I can’t be judged on their’
Yes, I know you thought that because I did, and so has everyone who has even stepped into the gym!
The difference is knowing what to do in the safety of the treadmill, while you ‘warm-up’ on the treadmill first look for the matted areas, this is now your safe spot the ‘stretching’ area – now you have been on the treadmill for 5-10 minutes you got comfortable on there and you walk over to the matted area don’t grab anything – you will just use your body weight.
You haven’t lifted before so you need to get used to using your own bodyweight, this is where you start!
With key movements like Press ups, lunges, squats, general stamina, hinge movements and light dumbbell work an example program of this would be:
Once you can move your body weight well usually after about 6 weeks and you can control your body weight fully then it’s time to start earning your right to move onto the key lifts like deadlifts, back squats, bench etc. but again a barbell back squat and the others requires tremendous movement skill and control so you have to do the foundations of these skills to then build up to them, so you would now build you skill level, I personally would put someone through a hypertrophy stage first, this will build muscle and some strength but also the skill at a lighter weight would give us time during the lifts to change things, so we would utilise tempo training, pause reps etc. an example of an upper body day the next phase is here:
It’s also at this point where if your goal was weight loss which it probably is – then we start adding some intervals at the end of the session so sprint on the treadmill, rower, bike, we might do a med ball circuit – you can find these below.
Once you have built some muscle and you are getting used to intervals, we can start getting you stronger and meaner, at this point you should have dropped quite a bit of fat because of the dietary changes that we would of made, which would be completely personal to you, you would be looking leaner and more toned, you should feel healthier, stronger, more determined, then with this momentum we can use that to start to get you stronger, so in weeks 11-16 we look to do a strength phase.
Because of the last 6 weeks you should have your movements patterns nailed, unless of an injury, you don’t train frequently enough or you have given up all together, which is a whole different story and one we might cover in a different blog.
We can now start lifting heavy shit and getting you stronger, to do this we would drop the rep ranges down, so maximum of 6 reps on a given lift, we would be using longer rest times to allow for recovery, but most of all we would be lifting heavy weights.
An example of weeks 11-16 is below:
Because you goal isn’t to become an Olympic athlete we won’t be doing snatches, clean and jerks etc. yes, they are incredible movements and have a lot of transferable skills but when in life are you going to clean and Jerk a pint of milk, so although they have amazing benefits we can get those benefits from other lifts.
Then weeks 16+ is 100% in terms of how much more fat do you want to lose, do you want to go on to become even stronger, do you want to get more muscle, do you want to be faster, do you want to be more agile, more supple, more athletic?
Depending on the answer the program will be made into phases to help you achieve that goal.
Most likely it is fat loss, so you will go into a hypertrophy/strength phase so we can keep that toned look with strength but do intervals and different approaches to help create the biggest deficit we can so you lose fat.
Before we wrap up there I have to say that your training is completely specific to you too, The examples on here are completely generic and the programs have been created without a specific goal or specific person in mind, If you were mine client we would go through a movement assessment but you would be continually accessed through the weeks, so the program might and probably will change through the weeks we train to make sure you are getting the exercises you need for your goals.
The purpose of these are so hopefully with these examples you can move away from the treadmill in the corner and into the gym, have a plan so you go in and know exactly what you have to do have a choice of plans you can do, so if the equipment you need is busy you can just pick another day or different way of training that muscle group and know that as long as you do all the sessions you need in that week your result might actually be better!
Make sure you always do Mobility work, stretch, go to yoga. Always work on your Core, whether that’s on a separate day or the same, make sure you train your core 2-3 more times a week, please read the 'how to properly train your core blog' here - https://www.applied-fitness.co.uk/blog/how-to-properly-train-your-core-and-not-just-your-abs.
Thank you for reading,
Christmas Guide! How to cope with all the food at Christmas without counting calories or doing something stupid like a water diet!
Christmas guide – how to not eat yourself silly over Christmas whilst still having and eating all the things!
Okay so everyone knows that Christmas Is about connecting, giving, faith, love and of course pigs in blankets and any other food you enjoy, but pig in blankets!
So how do you eat 3kg of them a day over Christmas, well you don’t, you eat 1.5kg a day, you also buy the ones with the lowest calories, You don’t cook them covered in them oil, butter or any other very fatty/calorie dense foods like cheese.
You do this for all your favourite foods, you buy the Lower calorie version, if they don’t have the ‘light’ versions then buy less of it, if you only buy the 1kg packets of whatever because ‘well I’ll get through it all anyway and it’s Christmas’ yes you will get through it, it’s your favourite food/s but buy less! That way you might run out one day, may for a few days but you would of saved yourself eating another 1000 calories over per day.
Drink as much water as you can all the time! Water will fill you up so you won’t be able to over eat because you’ll be too full from the water, buy flavoured, zero calorie sparking water, this will keep you even more full and it tastes nice, there are about 10 different flavour options so don’t just say I don’t like it, try the different flavours!
Try and move as much as you can, go out for a walk in the morning if you have kids, take them to the park for an hour and run with them, take the dog for a walk, just try and move, don’t spend the days sitting at one end of the sofa and watching the home alone marathon, die hard and elf. Get it and do something! Anything is better than nothing especially at this time of year when it’s cold so you spend more time sitting around doing nothing. DO SOMETHING!
A really easy way to rack up the calories is in liquids, gin and tonic, get zero calorie tonic water, whiskey and coke get Pepsi max, Coke Zero, Diet Coke Anything zero calories! If you go out and buy all your drinks for over the Christmas period buy zero calories version option of as much as you can, that way you aren’t tempted, you have no option but to drink 0 calories options.
And the really easy way to make sure you don’t over eat is by intermittent fasting(IF), so don’t have breakfast and don’t eat anything after 8pm-ish so that will give you a decent sized window of 16 hours if you eat at 12pm and with the hustle and bustle of Christmas you probably won’t miss breakfast much, its important that when you do IF you drink loads of water and only have a black coffee in the morning, the milk and sugar will bring you out of the fast.
Fill up on high protein foods, so have extra chicken/turkey for dinner, have a protein shake if you can that way you get the fillings effects of the water and protein, just again make sure the chicken/turkey isn’t fatty, leave the skin off or put it to the side.
Fill up on high fibre foods so the same concept as protein but eat more carrots, sprouts, broccoli, butternut squat, parsnips but not potatoes, these are normally covered in goose fat, and made to be light and fluffy so they are easy to over indulge on and calorie dense!
And the last little tip, DON’T BE SO GODDAMN GREEDY! A lot of the time we just eat, we aren’t hungry, the bowl of celebrations are there, we are full but our hand still goes toward that celebration bowl and grabs more and more chocolate, stop this. Just sit further away from the bowl, put a glass of water in front so you have to put more effort into getting them, honestly it works anything that makes getting them harder to reach will work!
I hope you have an amazing Christmas and get everything you wish for, and if you don’t then be grateful you have a roof over your head, access to free health care, hot water and the ability to understand and appreciate this time of year!
Welcome to our weekly blog filled with hints and tips to help you on your way to meeting your fitness goals. Are you up to the challenge?
This weeks is a leg and bum workout! Give it a go!
Step 1 - Warm-Up
Every successful workout starts with a good warm up, so take the time to complete 2 minutes cardio, either a light jog or cycle will do, followed by 3 minutes dynamic stretching and 1 minute body weight exercises.
Step 2 – The Workout
Rower sprints for 150 metres – rest for 45 seconds and repeat 5 times!
If you need a demonstration of any of the exercises or for any additional guidance, just let me know!
Step 3 – Cool Down
The cool down process is important, so be sure to complete a thorough post-workout stretch, Static stretches mixed with foam rolling is good to do now!
WEEKLY DIET HINTS & TIPS
Q. Are Sweeteners dangerous?
A. Nope, I’m sorry if you have been depriving yourself, there is no evidence that sweetener consumption is dangerous or unhealthy for you, in fact there are multiple studies that show swapping ‘full fat’ drinks for the sweetened/low calorie version will help you lose weight because they can help you adhere to a calorie deficit!
Quote of the week- “Change your life today. Don't gamble on the future, act now, without delay. - Simone de Beauvoir”
For any more information just let me know, good luck, and please let me know how you get on :)
As it's getting close to the new year when my business goes nuts if you are interested in having personal training in the new year please fill out the contact form and get in early because I honest cannot guarantee any slots in the next coming months.
Set You aren’t good enough... for you!
Wow clickbait title alert!
But for most people it’s true, but how dare I say that you ask? You’re a PT, you should be praising people's effort and body image - I do! You will never ever see me knock someone’s effort, I will do everything in my power to keep someone’s effort as high as they can, that isn’t what this is about, you haven’t understood the phrase if you thought that, and the only body image I praise people for is a healthy body - you should never congratulate someone for being overweight or obese - congratulate their confidence and effort to change but what sort of health profession would I be if I said ‘yeah that’s great you’re obese, we should be promoting that look and I like the way you have raised every one of your health risks and are telling people that that is okay’
See my point - I will never put an overweight/obese person that feels happy and confident in their skin down, but they must see the risk they are posing to their physical and mental health.
This is problem people assume that when I say you aren’t good enough and they think I’m saying ‘go and kill yourself’ this is NOT what I’m saying - you have to accept yourself mentally but if you are in any ‘unhealthy’ category then I would have thought you want to change that to maximise your health, wellbeing and to live to an old and with a good amount of self dependance.
I’ll be the first one to tell you I’m not good enough. My cardio ability isn’t good enough, my Body fat is higher than I want it to be, my mental health isn’t great - I suffered with Depression and anxiety to the point I couldn’t go near a gym, my financial situation isn’t good enough, I don’t know a martial art, I’m not the best Personal Trainer I can be, I have so much more to learn, I’m not good enough but I’m working towards being the best PT, having complete financial freedom etc.
I’m working hard to change all these and I have changed a lot,
I’m grateful for every opportunity taken and missed, I grateful for finding a job that means something to people and be able to make money from, I know some people stay in a job they hate for 20 years.
So this post isn’t about making yourself feel bad for where you are - where you are might be ‘fine’ but do you always want just a fine life? Or do you want to have the freedom to do whatever you want? To always better your situation?
This is about making you excited about where you can go, how far you can go in your job, in your workouts, in your life? Do you always want to live paycheck to paycheck balancing money and saving for holidays or do you want to push yourself even harder, learn more, work harder(not longer) - pay for a holiday whenever you want? Go on weekend breaks away, maybe buy a better car? Fancier wine? The newest phones when they come out? Do you want a better relationship?
All these things can be solved by accepting where you are now and then seeing where you could be, be realistic but have a ‘if everything fell into place perfectly plan’ so you can see where the absolute limit of where you could go is. You need to push, challenge yourself, and work hard to become the person you want to be.
Do you want to be on your deathbed bitter and annoyed at the world that mistreated you or do you want to be there happy, knowing you tried to make your dreams come true, you made your own opportunities, you made the best possible situation for you, for your kids maybe, you helped as many people as you could, whatever the reason you want to feel happy strive to achieve that, don’t ever put yourself down!
A step in the wrong direction is still a step, it is still better than standing still - so keep taking steps until you find your passion and purpose and then take the leap!
Life isn't about just settling for what you can do easily and without thinking, we are privileged enough to be able to have access to to 24/7 information on everything! so struggle with your something challenge yourself to get better, to do better to be a better person.
Set goals, set intentions, and always back yourself!
Strive to be the best - your own best, fuck everyone else!
Do this for you!
Love you loads!
Which ones, when, why and common ones that are sold as “the ultimate thing EVER!!” but really aren’t worth the money the tub they are put in! Supplements, Which, Why and When:
We will start with Creatine – this is the safest, most tested supplement on the market, doses shouldn’t exceed more than 0.05g per KG of body weight, so for someone who weighs 75kg that's a daily dose of 3.75g per day, as most scoops are 5g, then its roughly one scoop per day, you don’t need to load it (which is where you take, in some cases triple the daily dose for 1 week and then reduce, but it’s pointless) there is also no need to cycle creatine as by keeping at the maximum of 1 scoop per day you keep your muscles very full of it, the only people who would cycle it are fighters or weight making competitors, it is the safest supplement out there!
The next ‘supplement’ is whey protein, I hate that this is classed as a supplement, it’s very much a food, it’s made from separating curds and whey in the cheese making process, so its 100% all natural, I personally believe essential for if you come to the gym and I’ll go as far to say if you don’t too because of the effects it has on you and your health. It is perfect for a quick meal in between meetings, post workout, before bed with warm milk, if you get the mixture right it can make an incredible mouse for pudding, In the morning if you want food but don’t have time to make something proper (by proper I mean a solid meal). It will also boost your immune system, improve bone density, improve muscle mass, it’s also been linked to improved cognitive function, it really is essential and as far as I know it is still unrivalled in terms of protein quality and bioavailability!
Next up we have vitamin D3 – Now this would be fine to skip IF you lived in a sunny country and you worked outside or spent most of your time outside, but hey welcome to Sunny England with our clouds, rain and blisteringly cold winds but before we get sad about the weather – Vitamin D is essential for the following reasons, it will help with:
- can make you feel happier
- reducing chances of some cancers
- improved muscle function
- helps with bone density
- decreased risk of both type-2 diabetes and Cardiovascular disease, the list just goes on!
So, make sure you pay a bit more to get a good bio-available one - at the moment that strand is Cholecalciferol, 3000 – 5000 iu per day will do you the world of good!
Multivits and Multiminerals – Same as the above in terms of paying for a better one, the better the product (note: not the most expensive, the most bioavailable forms) the more your body will be able to actually use, these are one of those things that a lot of people have an opinion about when they really shouldn’t, if you could take a couple of pills that meant almost every one of your vitamin and mineral targets are hit for that day, WHO THE HELL WOULDN’T?!
That's what these are for, they aren’t to replace any fruit or veg or meats or any foods, you have to have variety, but in today’s day and age who really eats 30 different fruits and veg every day, think of these as your safety net, these will help keep you healthy, why risk not having them?
Omega 3 – this is just pure brain gains, you want to be able to look at something and move it with your thoughts? This is the thing you need! (Cannot guarantee it will give you Jedi powers) but on a serious note, the only fish I can tolerate eating is salmon and that has to be pre-cooked and flavoured, this supplement won’t do anything for you if you eat oily fish 3-4 times a week, if you don’t eat that amount of fish then grab a seat buddy omega-3 will take you on a ride! It can:
Caffeine – My lifeline, I wish I can be #sponsored by monster but unfortunately that is impossible at this present time but in the future who knows?!
Everyone know caffeine is good for fat loss, but only if you are in a calorie deficit,
That is about it for the good supplements Part 2 will be about the pointless oversold supplements!
The Main Author is Dan Grimes, Guest authors will be posting too.