Coach Q

Effective Sandbag Training: A Combat article from Dragon Door Publications | Conditioning: Tactical and Martial Arts - News | Dragon Door

2012-01-06T15:43:00.000Z

Effective Sandbag Training: A Combat article from Dragon Door Publications | Conditioning: Tactical and Martial Arts - News | Dragon Door

Kettlebell Training for Full Body Fat Loss!: A Kettlebells article from Dragon Door Publications | Kettlebell Training - News | Dragon Door

2011-12-26T11:53:00.000Z

Kettlebell Training for Full Body Fat Loss!: A Kettlebells article from Dragon Door Publications | Kettlebell Training - News | Dragon Door

Huge in a Hurry: A Fitness article from Dragon Door Publications | Strength Training and Powerlifting - News | Dragon Door

2011-12-11T09:28:00.000Z

Huge in a Hurry: A Fitness article from Dragon Door Publications | Strength Training and Powerlifting - News | Dragon Door

New direction

2011-10-23T14:25:00.000+01:00

From tomorrow I will be employed as a personal trainer for a massive health club.

I am so looking forward to the challenge ahead and being able to work out of one base for the first time ever, watch this space and my blogs maybe more "different" as this road of fitness never amazes me which paths I may cross .

Get ready for the ride and any specific questions I get asked daily i will be sure to post them on here

Feedback

2011-10-08T09:53:00.000+01:00

All feedback is good ,good and bad but ones like this one makes you feel that there are people out there that appreciate the work I put in .

Hello Q ,

Just to let you know we have had some very positive feedback from one of the staff who recently attended your gym induction. She said she was very impressed with you and that you were enthusiastic and knowledgeable. She was really pleased that you went through her own personal goals for the gym and personalised the do’s and don’ts and what equipment would be best for her and what to avoid until she was fitter. She said you are probably one of the most pleasant and engaging people she has met in a while. I just wanted to let you know and thank you for your contribution. I have been given a copy of the information you would like to distribute regarding the personal training service you can offer. I will ensure this is discussed at the next Fitness Committee meeting on 25th October. If there is any feedback you would like to give us for discussion at this meeting, please let me know.

Kind regards Sharon

:)

Mix it Up and Succeed!: A Fitness article from Dragon Door Publications | Strength Training and Powerlifting - News | Dragon Door

2011-10-04T15:31:00.000+01:00

Mix it Up and Succeed!: A Fitness article from Dragon Door Publications Strength Training and Powerlifting - News Dragon Door

Kettlebells: An Investment with Healthy Dividends: A Kettlebells article from Dragon Door Publications | Kettlebell Training - News | Dragon Door

2011-09-29T06:16:00.000+01:00

Kettlebells: An Investment with Healthy Dividends: A Kettlebells article from Dragon Door Publications | Kettlebell Training - News | Dragon Door

Just don't get it ???????

2011-09-23T12:24:00.000+01:00

As most of you know I am a personal trainer and have been for a while.

Every now and again there are things that come along and just puzzle me and this is one of them.

If I have a leak in my house, I aint going to try and fix it, I will call the plumber because that aint my field.

If I have an electrical fault at home or work, I'm going to call the electritian because that aint my field.

But when people go to the gym they want to DIY and not ask me or a proffesional trainer any advice, I just don't understand how they think very little of my proffesion and that they have the knowlage and understanding of what they are putting there bodies through.
By the looks of some bodies I have seen ask for advice before you do more damage than good.

Just something that was bugging me that I had to get off my chest :)

C'mon guys you gotta hit those legs

2011-09-22T21:27:00.000+01:00

Today a guy approached me and told me he wants to get bigger but feels he has hit "the wall", I asked a few basic questions and found out that he never trains his legs. This blog goes out to him and get ready for some leg action in our first PT session

1. More Muscle. You can find studies showing that Squats & Deadlifts increase the release of Growth Hormone & Testosterone more than any other exercise. These are natural muscle building hormones.

2. Bigger Upper-body. Squats & Deadlifts work your whole body, not just your legs. Quick examples of how they stimulate upper-body growth too:

Your arms squeeze the bar hard during heavy Squats & Deadlifts.
Your abs work hard at stabilizing the weight during Squats.
Your chest muscles tense hard during heavy Deadlifts.

If you can't train your upper-body because of an injury, you can prevent muscle loss in your upper-body by doing heavy Squats & Deadlifts.

3. More Strength. Stronger legs and core muscles will increase your strength on upper-body lifts and thus help upper-body muscle development. Quick examples of how Squats & Deadlifts can cause strength gains on your other lifts:

Leg drive matters on the Bench Press. Stronger legs means more leg drive and a bigger bench, and thus bigger muscles.
Squats & Deadlifts strengthen your legs & lower back. These muscles help you stay strong during the Overhead Press.

4. Symmetry. I know I'm preaching all the time you shouldn't care about what other people think, but a big upper-body with toothpick legs looks ridiculous. And it shows a lack of ...

5. ... Mental Strength. Here's the real reason why people don't train their legs: it's physically & mentally hard. That's why doing Squats and Deadlifts will build your mental endurance & character like no other exercise.

Running Doesn't Count! Running, cycling or soccer will never work your legs like Squats & Deadlifts do. Include both exercises in your routine and you'll see how you'll get better at sports and how your upper-body will improve.

Enjoy :)

Understanding Breath:: A Combat article from Dragon Door Publications | Conditioning: Tactical and Martial Arts - News | Dragon Door

2011-09-14T13:22:00.000+01:00

Understanding Breath:: A Combat article from Dragon Door Publications | Conditioning: Tactical and Martial Arts - News | Dragon Door

Kettlebell workout

2011-09-14T13:09:00.000+01:00

Went to the gym this morning and attacked a kettlebell routine that I thought up, give it a go.

45 secs of work followed by 15 secs of rest, I reccomend a timer like a gym boss that does the rest time for you.

Bent Knee deadlift (32kg)
Straight Knee deadlift(32kg)
Swing (32kg)
Clean and Press Right arm (24kg)
Clean and Press Left arm (24kg)
Snatch R arm (20 kg)
Snatch L arm(20kg)
Burpees
Ab roll outs

I rested for around 3 mins then repeated this a further 2 times, all together i went round 3 rounds, was tough and my Tshirt was completly soaked :))

Kettlebell Training for Full Body Fat Loss!: A Kettlebells article from Dragon Door Publications | Kettlebell Training - News | Dragon Door

2011-09-03T21:11:00.000+01:00

Kettlebell Training for Full Body Fat Loss!: A Kettlebells article from Dragon Door Publications | Kettlebell Training - News | Dragon Door

Kettlebell swing (foundation)

2011-07-31T09:39:00.000+01:00

The Swing is one of the key drills in kettlebell training. Without proficiency in this fundamental drill, a trainee will never master the Clean, the Snatch, or any of a multitude of other drills.

Yet many people, when they first come to kettlebell training, have trouble with the basic Swing. The motion feels foreign to them. They either simply bend over, rounding their back, or they just squat down, bending their knees far too much and sticking them out in front of their feet. They can’t seem to make the mind/muscle connection needed to thrust out their butt with their back straight and shins vertical.

Based on my experience, I think this problem is fairly common. Of the first eight people I taught the Swing, four of them couldn’t move their lower bodies correctly at first. When I had them place their hands in front of their hips and try to “fold over,” they couldn’t do that either. Their hips automatically responded by pushing back against their hands, and they just stood there, getting frustrated.

I realized I needed to find a way to get them to do the motion without trying to. Here’s what I did. Try it if you have a trainee with this problem.

Have the trainee hold the kettlebell behind them in both hands, the backs of their hands resting on their butt.
Have them lock their knees, then break them slightly, and hold them fairly stiff.
Have them fix their eyes on a point on the horizon, or if indoors, at eye level directly in front of them.
Then have them slowly push the kettlebell back as far as possible with their butt. When I teach this, I tell the trainee, “Keep your knees fairly stiff, keep your eyes locked on what you’re looking at, and just push the kettlebell back slowly with your butt. Don’t do anything else, just push the kettlebell back as far as you can.”

Every single person I tried this with immediately performed the initial Swing motion correctly. [This has the added benefit of keeping their shoulder blades back as they go down.]

Have trainees do several of these “push backs.” Then have them duplicate the motion without the kettlebell [arms still behind the back]. Then with arms hanging in front. Then holding a kettlebell in front. Then have them try a Swing. Chances are good they will now do the initial motion correctly [and be quite pleased with themselves to boot].

I aint no runner but.................

2011-07-31T09:35:00.000+01:00

I am 6'3, 225# and haven't run any more than 100yards in more than two years. I wouldn't say that I have a runner's physique but more of work horse that would rather lift heavy objects. When I did run and thought that I was in pretty good shape, I ran 6-7 miles every three days. I was a skinny fat guy. My strength was down and I felt fragile. For a recovering body builder and now powerlifter, feeling skinny and fragile was not good for my mental outlook, so I stopped running like a mouse on its wheel.

Fast-forward 2.5 years and I now use kettlebell training for cardiovascular health (and the same feeling of wanting to die). This is mainly high rep kettlebell snatches and no running besides a little city league football and chasing after my nephews. Ten-minute snatches have become a regular in my routine, at least once a week. I do more of a low rep strength workout three days a week and fill in the other two days with "practice" and conditioning workouts. So I am all over the board with my workouts, and now believe in listening to my body and train accordingly. And the results have been great — keep reading…

I have owned a personal training gym for two years where I have worked and built a good base of clientele that I train with kettlebells, tire flipping, sledge hammer workouts, and a ton of body weight work. I have gone from the body building workouts that didn't produce results to short intense full body workouts that have my clients hating, but loving the results. Not to mention the majority of my clients are women and are tough as nails since kettlebells have come into our lives. A lot of my clients run and compete in all lengths of races; everything from 5k to ultra marathons (100miles). Kettlebells have helped them all tremendously.

One of my long standing clients, Katrinka, came to me last year in June and asked me if I would be on her team to run a 178mi relay race around the Washoe Valley and Lake Tahoe, called the Reno Tahoe Odyssey. I told her I would be a back up if someone dropped out and until then sign me up as a driver for the race. A driver picks up and drops off runners for their relay exchange points. As the race neared for this years race Katrinka became sick and couldn't train with me nor keep up with her running and asked me if I would run for her. I reluctantly agreed but never trained for it. All the time still keeping up on my kettlebell training but never doing road work, knowing that the kettlebells had prepared me for anything and knew I would be able to run.

Each runner does three legs of the race over a 24-30 hour time period. The legs can range from 2.5mi-8mi with all types of terrain, as can be expected running in the sierras, there will be hills.

Katrinka ended up being able to run but two other runners from her team pulled out without me knowing it. I was informed that I would be running the day before the race at a team meeting. Walked into the meeting as a driver and walked out a runner, and was assigned two legs of the race. The first being a 4.8mi run which I was told was very hilly. The second being a 3mi run with at least a 10% grade. I wasn't scheduled to run a third leg but decided at the last minute to run as support with Katrinka for her last leg which was 6 miles with fairly flat terrain.

Note that four days before the race I returned from the Level II RKC, the weekend before that I climbed a 10,776ft summit with a 24kg kettlebell on my back then did a snatch workout at the top, for a second time in three weeks. The reason for the hike was to prepare for the RKC and to do something that I love from one of the most beautiful summits in the world, Lake Tahoe. The weekend after the race I went back to the mountain for more of the same fun.

I finished the first leg in 47minutes, the second leg in 20minutes and Katrinka and I didn't time the last leg but finished with a smile on our faces. A little delirium, I am sure. Decent times, not record times but none the less 14miles without a bit of "training".

I have said it before and now proved it - that the people that train with kettlebells are ready for anything. I know that I can do anything that I could possible want to do with my body because I train with Russian Kettlebells. They have physically and most of all mentally prepared me to conquer any obstacle that might be so unlucky to be in my way.

Body Pump

2011-07-17T08:53:00.000+01:00

BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast! Like all the LES MILLS™ programs, a new BODYPUMP™ class is released every three months with new music and choreography. The Benefits are : Burn up to 600 calories per class for fat loss Improve your strength Improve your general fitness Shape and tone your muscles Improve your bone density (helps ward off osteoporosis) Come away feeling strong and confident BODYPUMP™ is designed to improve strength and endurance in the major muscle groups and, in doing so, burn calories. We use carefully chosen music tracks to guide you through the class with maximum effect. The usual length of each class is 60 minutes. A typical class consists of : BODYPUMP™ begins with a warm-up to get your body moving, using light weights only. Your instructor will then guide you through the main part of the workout, focussing on each of the major muscle groups, including your chest, back, shoulders, and abdominals. We’ve got all the important muscles covered, and we guarantee you’ll be feeling the burn by the time you’re on to the cool down. Lastly, down tempo music will accompany you while you stretch your muscles out to finish the workout and help reduce the risk of muscle soreness or injury. I have experienced that not a lot of guys go to these classes as they feel it would be too easy. Let me tell you from personal experience this "body pump ain't no joke", it is harder than doing your regular sets in the gym, I challenge you to go to a pump class and lift less weight than the instructor but complete the class. Get back to me and tell me what you think

Protien and muscle gain

2011-07-15T14:38:00.000+01:00

Do You Really Need To Pack In The Protein? In Order To Pack On The Muscle? And If So? How, When and Why? The Top Ten Diet Fallacies ? Separating the Facts from the Fantasy One of the trickiest of all fallacies is the notion that there is a fixed amount of protein per pounds of lean bodyweight required for actual muscle gain. Yes, dietary protein is required for the build up of muscle tissues? but protein intake is only one out of several major variables that affect the body's capacity to grow. And in fact, it isn't even the most important one. The amount of protein intake required for actual muscle gain depends on critical variables such as hormonal balance, intensity and frequency of exercise, timing of meals and the overall nutritional composition, including the protein's biological value (BV). Since protein intake requirement can change according to the above variables, the idea of a fixed amount of protein intake is mistaken and often misleading. Let's briefly review the major variables that directly relate to protein intake. Hormonal balance Our bodies require a certain hormonal balance in order to effectively build tissue. A low ratio of androgens to cortisol or a low ratio of IGF-1 to bound IGF-1, may compromise our ability to induce the anabolic state required for actual muscle gain. If untreated, hormonal imbalance may jeopardize any chance of gaining muscle mass, even if protein intake is high. Exercise intensity and frequency Muscular development relates to the intensity and frequency of exercise. Numerous studies reveal that a high intensity level?as with resistance training or ????????????sprint intervals?increases the levels of GH as well as androgens and thus maximizes the muscles capacity to adapt, gain mass and perform. A recent study at the University of Western Ontario Canada reveals that intense pre-fatigue exercise (and not a moderate warm up) boosts VO2 max in older individuals to almost the levels found in young adults. Overtraining can cause you to waste away? Moderate aerobics just won't cut it?long distance runners would fail to gain total body strength and muscle mass even with a high protein intake. Furthermore, when the frequency of training is too high and the rest time is insufficient, the body may be prone to muscle wasting. Resent studies at the University of Alabama found that a certain hormone-like metabolite, called IL-6 may be chronically elevated due to overtraining. That can lead to a long-lasting inflammatory process, which may result in muscle tissue wasting. Timing of meals The body optimally utilizes protein when it is ingested in the first 30 minutes after exercise. Any delay beyond that, gradually slows down the rate of protein synthesis in the muscle. A 30g portion of protein consumed right after exercise converts to the same equivalent protein-utilization in the body as a 60g portion of protein consumed five hours later. So meal timing is critically important. The same protein meal, for instance, that is most beneficial after exercise, may actually cause adverse affects, if consumed before exercise (See fallacy #2). Overall nutritional composition To be fully utilized, protein must not be ingested alone, in large amounts. Studies by the food and agriculture organization (FAO) reveal that high calorie intake positively increases protein BV and vice verse. The higher the fat or carb intake (the higher the calorie intake) the less protein is required for effective muscle gain. Besides being a source of energy, carbs and fat play additional important roles. Carbs are necessary for critical anabolic actions (enhancing GH and IGF-1 impact) in particular after exercise (See fallacy #5). Fat is necessary for supporting a healthy hormonal balance (see fallacy #4). In conclusion, there is no fixed amount of protein required for actual muscle gain. Nevertheless, protein intake is important and should be adjusted according to other variables. For instance, young individuals with a superior hormonal balance require less protein intake then older individuals with inferior hormonal balance. Higher protein BV requires less amount of protein intake than lower protein BV. If applied correctly, small protein meals after exercise can yield the same net protein utilization as double size protein meals which were applied either too early or too late. Use your common sense. Through trial and error you'll find what works best for you.

I'm Back!!

2011-07-14T20:26:00.000+01:00

Hi Guys

Its been a while since I wrote my last blog due to a different direction I tried going in for my future.

I quickly found that my love ,passion and heart is there to help others, so I am back on the Personal Training tip and what comes with that is information, so watch out.

Get ready for all the mad updates and workouts that I will be sure to post on a regular basis now I have the time.

Since I been away still continuing with body weight workouts , kettle bells and have recently added "body pump" to the already packed programmes I run.

So watch this space and let the fun and variation begin

Climbing the Stairway to Kettlebell Success

2011-03-25T14:20:00.000Z

Most people who participated in high school football or wrestling practice can fondly remember their coaches barking at them as they ascended and descended the stair steps of the football stadium or sets of stairs located inside school facilities. I am also sure, as you nostalgically ponder how this workout made you feel, that you swore to yourself you would never participate in this type of torture again. Well there is one reason why old coach tormented you with this routine, because it is an excellent way to build speed, endurance, and agility.
Traditionally, the stair workout is done by sprinting up three to four flights of stairs, touching every step on the way and jogging back down, after which you would repeat the process for a specified number of repetitions. While this is a very challenging workout, it definitely becomes much more “evil” when you integrate kettlebell training into the routine. Now you may be asking yourself, “Why would I put myself through this?” Because quite simply, it is an excellent way to train for speed, reap the cardio benefits as well as build muscular endurance and strength, not to mention the fat that you will be burning. Perhaps the best thing about the workout is that it can be done within fifteen to twenty minutes, depending on how hard you want to push yourself.
The workout is facilitated by bringing a kettlebell, that you can easily handle and placing it at the bottom of the stair steps, preferably three to four flights of stairs on a fairly steep incline. You sprint to the top of the stairs as fast as you can by touching every step and then jog to the bottom where the fun begins with the kettlebells. In all you should climb up and down the stairs and perform your exercises at the bottom of the stairs for a total of ten repetitions, with no breaks in between repetitions of course. If you find that the routine is too easy you need to use a heavier kettlebell. Here is the routine that I have been using, please feel free to vary the exercises if as you deem necessary:

Stair Routine

First Repetition: (10) KB presses with each arm
Second Repetition: (10) KB snatches with each arm
Third Repetition: (10) KB cleans with each arm
Fourth Repetition: (15) KB curls with a towel in KB handle
Fifth Repetition: (15) KB behind the head triceps presses with a towel in KB handle
Sixth Repetition: (20) Elevated pushups with both feet on the third step
Seventh Repetition: (20) Deep knee bends while holding KB close to the chest
Eighth Repetition: (10) KB presses with each arm
Ninth Repetition: (20) Elevated pushups with both feet on the third step
Tenth Repetition: (10) KB snatches with each arm

Well there you have it comrade, if you are not breathing heavily and sweating profusely at the end of this routine, then you have over trained and you must be dead. But seriously, make sure that you don’t overdo it the first time you train in this manner because this is a seriously intense routine, as a matter of fact I would not recommend that you do this more than once or twice a week. This kind of conditioning is definitely not for the faint of heart as it relentlessly works on your explosive power and anaerobic skills. Once you train this way I am sure that you will agree this is about as brutal of a workout that you can do in a limited amount of time.

Indian Club bells

2011-02-24T12:13:00.000Z

Clubbells are becoming popular as one of the more effective exercising tools. Clubbells are primarily used for building the upper body. They have been used in the East for many years for the development of the upper body, including the hands and arms.

The colonial rule of the British Empire in India brought the idea of Clubbells to the rest of the world and hence it acquired the name Indian Clubbells. They were made of wood in the beginning, but now, they are available in polyurethane rubber and can have loop handles made of string or knobs. They are available in different weights and the user has the opportunity to select the right Indian Clubbells according to his/her needs. Clubbells have become a common exercise tool for athletes, including basketball players, tennis players, soccer players, baseball players, body builders, martial artists. They can even be used as part of your routine exercise regimen. However, Indian Clubbells are most useful for the rehabilitation of shoulder injuries.

Indian Clubbells are designed to improve the forearm, hand, shoulders and wrists. The basic movement of the Indian Clubbells is the swinging motion, which will enforce the entire motion of the shoulder joint. The arm movement around the body is the most common exercise practice of the Indian Clubbells and it ensures the working out of the body in different planes. In addition, Indian Clubbells will help the muscles, ligaments and tendons, of the four joints in the shoulder. Routine exercisers comment that incorporation of any other lower body exercise such as a squat with the Indian Clubbells will help to create the perfect exercise involving< both upper and lower body.

Three forearm swings is the recommended Indian Clubbells practice to improve the upper body strength. It involves the arms as well as the body, which can be used as a start up exercise. In the forearm swings, shoulders must be down and the arms must be straight. While the Indian Clubbells moves forward and backward, the forearm will rotate inward and turn outward. After the repetition of the three forearm swings, it is advised to contract the glutes, and quads, which will help to transfer the power of the body to the arms to move the Clubbells upward. In this process, the gripping muscles will have the workout and care must be taken that the movement must always be smooth.

The Kettlebell swing

2011-02-16T15:04:00.000Z

No matter what your goal, sport, or athletic ability is, you should be doing kettlebell swings.

A quick rundown of what the swing does:

It trains hip extension, which is the foundation of all athletic movements.
It stretches the hip flexors and strengthens the glutes. This is especially important when you consider that the entire population is, by evolutionary standards, sedentary. We sit too much. Swings help fix the problems caused by too much sitting down. In fact, a swing could be looked at as the OPPOSITE of sitting down.
It strengthens the lower back as a stabilizer rather than a dynamic flexor/extender (which could cause deterioration of the discs)
It teaches the abs to brace against dynamic force making them stronger without creating bad movement patterns (as many conventional ab exercises do)

I could go on, but...

You'll notice in the list above the one thing I didn't mention was anything about the upper body. Shoulder stability is a side effect of a good swing, not the main focus. My biggest problem with the kettlebell swing, is that as SOON as someone learns the snatch, they substitute swings for snatches.

The problem, I think, stems from the fact that the snatch is technically more difficult to learn initially which makes people think of it as an "advanced" swing -- and everyone is advanced right!?? It's not.

Why you should choose the swing over the snatch in your training:

You can do more swings at a faster cadence--this means more work for your legs
You can use a heavier weight.
Less variables. This is key because it lets you focus on the hip extension (which is the main goal as well as part of a good snatch anyway).

4 strength moves with the bells

2011-02-16T07:27:00.001Z

Powerlifters are a resourceful group; we'll do damn near anything to add pounds to our lifts and grow our total. Go to any powerlifting gym today and you'll likely see lifters using bands, chains, dragging sleds, and other various tools to help them move progressively bigger iron!

Unfortunately, too many people view Kettlebells solely as a conditioning tool. In fact, the following moves can help you get stronger, improve mobility, and take your powerlifting total to the next level…

Renegade Rows

Talk to any good powerlifter and they'll tell you that there's nothing isolative in powerlifting. Even the bench press which tests upper body strength is built upon a strong set-up and a solid foundation in the upper back, core and legs.

Renegade rows teach you total body tension and force the body to work as a seamlessly integrated unit. Trust me when I say this, though: Start lighter than you think!

Grab two Kettlebells of equal weight and place them on the ground in front of you. You're going to set-up in a position similar to a push-up, with the exception that your hands will be holding on to the Kettlebells versus resting on the floor. Press up so that your body is in a straight line; your torso, hips, and thighs should be nice and straight.

Focus on locking down the core and opposite side of the body, and then row one kettlebell towards the bottom of your ribcage. The goal should not only be to get the weight up, but to minimize movement throughout the rest of your body. Stay tight!

Swings

While swings are a great conditioning tool, they also offer multiple benefits to the aspiring powerlifter:

They mimic good spinal alignment for the squat and deadlift
They develop active flexibility in the glutes/hamstrings
They develop glute strength which is critical for locking out big pulls

To begin grab a single kettlebell with both hands, and the feet just outside of shoulder width. To keep the knees happy, make sure that the feet, knees and hips are in a straight line relative to each other.

Begin by allowing the kettlebell to swing back in between the legs; in this position, it's critical to maintain your lumbar arch and keep your chest out. While some prefer to keep the head up, I prefer a neutral neck position (chin tucked) with the eyes looking slightly upwards. It may feel awkward at first, but it will come. Sit back until you get a stretch in the hamstrings, and then reverse the movement by snapping the hips forward. Squeeze the glutes at the top, and then allow momentum to bring the kettlebell back behind the body.

Tricep Extensions

While I'm generally not a huge fan of isolation work, the triceps are a muscle group that absolutely must be developed if you want a strong bench. Most lifters are limited by the weight they can lock out, so tricep extensions may be just the exercise you need.

Plus, they're good enough for Louie Simmons and his crew of powerlifters at Westside. If they're good enough for Louie, they're good enough for you!

Grab a pair of Kettlebells and lay back on a bench with the arms extended overhead. Breaking only at the elbows, allow the Kettlebells to fall just alongside your face/head. Flex the triceps to return the Kettlebells back to the starting position.

Windmills

Windmills may actually be my favorite kettlebell exercise of all time. Like swings, they train multiple qualities. Firstly, they work to improve hip mobility, which is important for achieving depth in the squat, as well as getting into the proper starting position for the deadlift. Along those same lines, they are excellent for teaching isometric strength in the core and lumbar stabilizers; the low back position is locked in throughout, while moving the hips through a nice range of motion. All in all, a great exercise.

Take a kettlebell in one hand and extend it overhead; once locked in, the shoulder and elbow should stay in this position throughout. If the kettlebell is in your right hand, both feet should be rotated to the left.

From the starting position, take a deep breath, set the core, and think about pushing your right hip out to the side. The right knee is allowed to bend subtly, but try and keep the left knee straight throughout. As you push through the hip, allow your opposite arm to hang in front of your legs. In the bottom position, you should form a straight line between your right arm (which is holding the kettlebell), and your left arm which is hanging down towards the ground.

200 snatch reps

2011-02-14T22:22:00.000Z

Completing 200 snatches may at first seem a bit daunting even overwhelming. This 200 rep snatch workout is very simple to execute, virtually guarantees you will reach your goal, and still leaves open further challenges and progressions.

After a full warm up, select the appropriate kettlebell: for example, 53 pounds for men and 36 for women. The training protocol will proceed as follows:

1 rep left	1 rep right
2 reps left	2 reps right
3 reps left	3 reps right

Use a hand to hand switch except for rest periods. Continue up the ladder until 10 reps left and 10 reps right are completed. At this point reverse the pyramid so the next set would be 9 reps left and 9 reps right. Continue down the ladder finishing with 1 rep left and one rep right. Do the math. You will have completed 100 reps with each arm or a total of 200.

Rest periods are arbitrary in the workout. The first few sets may require no rest breaks at all while sets at the top of the pyramid may require a rest of varying lengths. Attention is focused instead on total time to complete the entire sequence. For example, if it took 20 minutes to complete the pyramid the first time, the goal is to beat that time the next workout and so on in each successive workout until you reach a specific goal — perhaps 15 minutes. Consequently, the intensity may be bumped up using the time variable. The other variable would be weight. Once a certain time goal is reached, simply go to the next heavier kettlebell.

This workout relates to snatches. Of course, any number of other exercises could be used with the same protocol. If more reps are desired, simply add another rep at the end. Pyramiding to 11 reps would yield 121 total reps. Pyramiding to 12 reps would yield 144 reps and so on.

Beginners or those not yet ready to go for 200 snatches consider the following strategies. Start with a smaller target number — for example, 25 snatches with each arm. Use the same protocol only working up to 5 reps then back down to 1. For 36 reps pyramid up to 6, for 49 pyramid up to 7, for 64 pyramid up to 8, and for 81 pyramid up to 9 for each arm. Another strategy is simply to use a light weight for the desired number of reps, gradually increasing the weight over time. A final approach is to increase both the rest period and total times for the workout. By manipulating these variables, the trainee will safely work up to the 200 rep workout.

Whatever repetition goal is selected, the fact that each workout begins with one repetition adds a safety factor to the workout since the more demanding sets will occur after the snatch lift has been completed several times. Time, weight and reps are the motivating factors and provide clear feedback for progress.

The workout is challenging with clear strength, strength endurance and aerobic benefits. Give it an honest try and feel free to give me feedback.

I completed my 200 in 11 mins first time using 20 kg for 100 reps and 16 kg for the other 100 reps

Bull workout

2011-02-11T08:28:00.001Z

“Bull simple.” Interesting, but what does it mean? Its means: act simple and think simple. It’s a program that doesn’t require a lot of thinking, just a lot of HARD WORK and WILL POWER. I’m talking about the simplest, most effective kettlebell program I’ve ever used. Popeye-like forearms, braided-steel core strength, along with a ripped physique will be yours, if you can take the heat! I personally gained 9 pounds of muscle and lost the same amount of stubborn body fat in 3 weeks! This is after training with kettlebells for 8 months prior to the Russian Kettlebell Challenge Certification at the end of June 2004. I’d trained hard prior to the RKC to pass the snatch test and to be ready for the grueling weekend to come, but nothing has worked as fast or has been as brutal as the following program. You will need to get your mind focused and “be the bell”.

First up is a warm up. I highly suggest Pavel Tsatsoline’s Super Joints DVD. A good 10 to 15 minutes spent on joint mobility is well worth it. We will be doing ladders so you’ll need three different size kettlebells. I used the 16, 24 and 32 kg kettlebells. Start with your lightest kettlebell and begin doing around the body passes, go to the left and to the right for an equal number of reps (6-10 reps each direction). Immediately begin performing the under the leg pass (6-10 reps each direction). Make sure and reverse direction halfway through. Now the fun begins. After your last rep of the under the leg pass, start doing snatches with your weaker arm first. Do an equal number with your stronger arm. Twenty reps would be a good place to stop. Take a short break. That was your easy set. Do the same thing with your medium sized bell. Go through all three exercises for one set. Take a slightly longer break. That was a little harder. Now get ready to take on your heaviest kettlebell for your last set of your first ladder. Obviously you’re not going to get the same amount of reps with your largest kettlebell, but you can look forward to a lighter set after this one. To help your now raging heart and lungs recover walk around after every set. Go through the same routine with your lightest bell again. Then your medium sized bell and after that your heaviest kettlebell.

When you start out on this program you’ll have to have a good base to build upon. In other words, this program is not for beginners. Keep your rest periods down to one minute or less. The main reason this abbreviated program works so well is the fact that you really have to push your reps on the second and third sets and not burn yourself out on your first set. It’s all about pacing. The first set is a warm up/ recovery set. The second set is the heart of the workout. The third set is the time to go for broke. You’ll try for slightly more than half the reps you got on your second set. Your rest period between sets should be kept to a minimum. Do at least two of these ladders, three when you’re feeling really energetic. I did two ladders most days and that seemed to work quite well for me. Up the intensity and you won’t have to work out for very long.

I did this routine once a week for three weeks. After three weeks on this routine I’d accomplished my goal of getting below 10% body fat and went back to a more conventional routine. If you wanted to use this program for a longer training cycle, say six weeks, you could start out with a lower number of reps for every set and just build up the reps more gradually. I just kept it simple and jumped my reps by 3 to 5 on the snatches every week.

This routine will give your heart and lungs an awesome workout too. Better than any long, boring aerobics sessions ever could. You’ll be feeling like a raging bull after a couple weeks and be eating like a two-headed alligator. It’s very similar to the twenty rep squat routines they did back in the old days. Do some nice easy stretching after every workout for five to ten minutes and you’re done till next week. You can do an easy grind type workout another day of the week to keep the groove greased on your other kettlebell exercises but I wouldn’t push that workout too hard, just stay nice and loose. Happy trails, cowboys and cowgirls!

Russian Kettlebells for Women? -Absolutely! Lisa Shaffer, RKC

2011-02-10T07:48:00.002Z

Listen up, ladies! I finally found the perfect form of exercise. Training with kettlebells! I won't be going back to traditional weight training because kettlebells give me quicker results and more challenging exercises. The name of the game in fitness these days is intensity. That is, everyone is trying to get the most out of their workouts for maximum results in the shortest amount of time. Kettlebells will provide intensity. Unlike dumbbells, kettlebells displace weight, so physics forces body awareness and requires you to work against resistance through a longer range of motion. This increases the intensity of your workout and improves flexibility. Because the kettlebell hangs behind your hand and rests on your forearm it makes the weight easier to balance. And the handle makes it easier to hold on to for ballistic movements. This more intense workout will result in achieving your fitness goals more quickly.

I know after reading about kettlebells either in ads or on the www.DragonDoor.com website, they can seem intimidating. After all, anything proven to enhance the performance of Special Forces units, Olympians, or professional athletes must be hard core right? Even the kettlebell itself looks a little uninviting, a round, black cannonball looking thing with a handle? What could a woman possibly get out of this? Everything. Kettlebells will improve your quality of life. They will increase your energy level, reshape your body, increase your strength, relieve stress, increase your metabolism and take up less time.

No matter what stage of life you find yourself, everyone is busy these days. Usually the first thing to get cut out of a busy schedule is your workout. However, even the busiest mom, career woman or student can spare 15 minutes a day. And now with kettlebells that is all you need. I used to spend over an hour in the gym with weight training and cardio exercise almost everyday. I now have two young children and I don't have time for long workouts. I still made time to work out but my training was inconsistent and something always had to be left out. Usually it was my cardio. I did get back in shape after having my children but my fitness level wasn't where I wanted it to be.

Kettlebells solved my workout problems by giving me a great cardio and strength training workout at the same time. After only 6 weeks, and having hardly scratched the surface of all the kettlebell specific exercises, I looked better and felt better than I had in years. In fact, I had reached a fitness level higher than at any time during my 20 plus years of traditional weight and cardio training! I attribute my success to the better and more intense workouts I get with the kettlebells. I am also more consistent due to the decreased time working out with a kettlebell requires and the different and greater variety of exercises.

Women often complain about how a slow metabolism contributes to their inability to lose weight. Increasing your metabolism is easy. High rep ballistic exercises and circuit training with kettlebells really boost your metabolism. You can include ballistic exercises in every workout. Swings, snatches, and cleans can be performed in numbers from one to hundreds. Just make sure you do the ballistics at the end of your workout. You want to be fresh and strong for all the pressing exercises for safety reasons. You can perform ballistic exercises in greater numbers with kettlebells than with dumbbells because it is easier to keep your technique in check and easier to hold.

Here is how to perform your sets to increase your metabolism and melt fat. Make sure your sets last a minute, then rest for only one minute, then move on to your next set. Working out this way really gets your heart rate going. Start slowly and work your way up. You shouldn't have to worry about dieting again. I didn't diet and I have achieved my goals, and you will too. As long as you control the quality of food you eat, and don't increase the quantity, you should lose weight and decrease body fat.

Give these beginner exercises a try: Box Squats, Good Morning Stretches, and 2-Arm Swings. Start with a 20-pound dumbbell. These exercises will give you a good overall body workout and give you a good feel for what training with kettlebells is all about. Perform these exercises in a circuit of 3 to 4 sets and work out three times per week.

The Box Squat: 10-20 reps. The box squat will help you perfect your squat form, work your legs and hips, plus improve your flexibility. Take a sturdy chair or box; stand about 12 inches in front of it, facing away from it. Your feet should be a shoulder distance apart. Hold the weight in front of you with both hands at about chest level. Remember to keep your weight on your heels and sit back on the box by arching your lower back and pushing your butt back as you descend. Lightly touch your butt to the box and then plant your feet and stand up squeezing your glutes the whole way up or, you can sit lightly on the box and rock back only on your butt then instantly rock forward and stand up. This will also work your mid-section.

The Good Morning Stretch: 5-8 reps. The GM stretch will strengthen your glutes, hamstrings and tone your hips. Bend at your hips, arch your back and stick your butt out. Your knees should be only slightly bent. Hold the weight with both hands hanging down. Lower yourself slowly, pause at the bottom, and then rise up by squeezing your glutes the whole way up. Don't lean back when you are straight up. You should feel a really good stretch in your hamstrings and all the way down the back of your legs.

The 2-Arm Swing: 15-20 reps. Swings work your hips, inner thighs, glutes, shoulders, back, and help flatten your stomach. You also get a great cardio workout. Place a 20-pound dumbbell on the floor between your feet. Your feet should be shoulder width apart and your knees should track them. Squat down and pick up the weight with both hands. You should feel the weight loading your hamstrings. Then stand up explosively and at the top push your hips forward tucking your tail in. At the same time your arms will project the weight up about waist level. Your arms act as chains holding the weight. You do not use your arms or shoulders to lift the weight. The ballistic movement of your legs and hips is what swings the weight up. When you get to the top with your hips forward, immediately squat back down with the weight descending and swinging through your legs and behind your knees. Continuously repeat the move for 10-20 explosive reps.

Once you have tried this with a dumbbell imagine a three-fold increase in intensity! That is what working out with kettlebells is all about and results come quickly. In as little as a week you can decrease body fat and see more muscle tone and definition. Kettlebells deliver on the promises. When you get the proper form down for the exercises your strength and flexibility will increase rapidly. You will be moving into new and more advanced drills in no time. Adding even more variety and intensity to your workouts. After almost a year I'm still making progress. Plus my workouts are so varied that I no longer get bored. I look forward to working out with my kettlebells every day. Challenge yourself and experience exercise at the maximum level with kettlebells!

Kettlebell swing that incorporates the abs

2011-02-05T09:28:00.000Z

Swinging a kettlebell is a terrific, total-body workout. Do a couple hundred swings with a moderate weight and you will quickly discover that your forearms, shoulders, back, and legs are all involved in the exercise.

Exercising with kettlebells prepares the body for many other activities and sports. It is also a relatively safe training method. However, training with kettlebells IS NOT easy! And, I suggest that you DO NOT try to make it easy. Make it harder. This will make it safer as well.

Get your abs involved in the kettlebell swing to help protect your back. As the kettlebell athlete becomes fatigued there is a tendency to drive the hips forward and lean back slightly. This is because the signals from the brain instructing the body to tighten the glutes, hamstrings, and back muscles override all other instructions. This can also put stress on the lower back.

Notice how she is leaning back.

The ideal kettlebell swing is accomplished by actively firing the hips forward into braced abs. There should be abdominal tension pulling the ribcage downward toward the pelvis as the kettlebell reaches chest high.

Notice how her abs are engaged.

The ONE HAND SLAP is a technique that will

get your abs involved in the kettlebell swing
help protect your back
make the kettlebell swing more difficult (and therefore make it an even more effective exercise).

Begin the exercise by swinging the kettlebell with one hand. Use the other hand to slap your soft underbelly just as the kettlebell reaches the apex of its swing. Tapping on these muscles causes an automatic tightening response. (You may strike your abs with more force if you are interested in hardening these muscles.)

Breathing becomes problematic when your abs are tight. You must learn to "breath behind the shield". Once you have mastered the ONE HAND SLAP, continue to try to duplicate this feeling during all of your kettlebell swing practice. You will be rewarded with reduced risk of injury to your lower back and a much more efficient workout.

Never compensate your form so you can lift more

2011-01-25T16:06:00.001Z

Going to the gym on a regular basis i see some horrific things in the way guys are killing themselves to lift as much weight as possible in order to get "big".

A guy said to me this morning "you can lift more than that , cmon Q" this is the same guy that has wraps around his knee, elbow, wrists and wears a belt and constantly moans of all the injuries he is carrying.

Because of the strict form I keep when working out I feel I gain more or as much as these guys trying to bulk up quick and throwing the weights all over the place and injury free (touch wood).

These few pointer have always hepled me :

Step 1: Leave Your Ego At The Entrance Of The Gym!

Step 2: Slow Down

Step 3: Use Lighter Weight!

Step 4: Squeeze The Weight!

Step 5: Performing The Repetitions Correctly

Step 6: Train According To Your Capacity, Not Your Goals!

Step 7: Get An Independent Observer/Spotter!

Step 8: Keep Track Of Your Diet!

Hill training

2011-01-19T13:47:00.000Z

Is Hill Training Only Beneficial to Runners?

No. Hill training is ideal for athletes who depend on high running speeds.

Benefits of Hill Training?

The most common benefits of hill training are: strengthen hamstrings, calves, glutes, hip flexors and achilles tendons. Hill running uses more upper-body muscles than flat running.

Hill Training

helps develop power and muscle elasticity
improves stride frequency and length
promotes strength endurance
develops maximum speed and strength

How Does Hill Training Strengthen Muscles?

When compared to runing on flat surfaces, hill running forces the some muscles to contract more quickly and generate work at a higher rate. When the muscles contract more quickly and work at a higher rate, they become more powerful. While hill training, the muscles can develop two to three times as many muscle fibers than running on flat surfaces.

Reduce the Possibility of Injury while Hill Training

To reduce the possibility of injury during hill training, the athlete should stretch before running, stay properly hydrated, and hill train after the athlete has developed a solid base of strength and endurance.

Short hills

A short hill is one which takes no more that 30 seconds to run up and has an inclination between 5 and 15 degrees gradient. The athlete's energy source on short hills is entirely anaerobic. The athlete should focus on a running technique which has vigorous arm drive and high knee lift, with the hips kept high, so that they are 'running tall', not leaning forwards, or if running forward the aim is power.

The session is anaerobic so the recovery time can be long, a walk back down the hill, or a slow jog of 60 to 90 seconds. The total volume will depend on the fitness of the athlete and the reason for doing it. A sprinter looking for strength might do 10 repetitions of 15 second duration up a steep slope with a long recovery where as a distance runner who is trying to improve sprinting speed might do 30 repetitions of 15 seconds duration.

Short hills of 5 to 10 second duration will help improve the Adenosine Triphosphate and Phosphate-creatine (ATP+PC) energy system and hills of 15 to 30 second duration will help develop the ATP+PC+muscle glycogen energy system.

Skipping, is it really all that ??

2011-01-15T21:10:00.000Z

Skipping is a great way to boost your cardiovascular fitness level and improve circulation. It is an inexpensive, highly portable way you can get an intense total-body workout. Skipping rope is also a real calorie burner; in just 15 minutes you can burn more calories than jogging for the same length of time. Skipping Rope burns about 16 calories a minute – add some moves or speed up a little and you’ll burn even more. It requires more muscle power than you might imagine, particularly in your calves, buttocks, arms and shoulders, especially when you move past basic skipping into more advanced techniques like crossovers, double jumps, triple jumps, one leg at time and backward skipping.

I have incorporated skipping into many of my fitness workout routines

Skipping strengthens your muscles and bones, improves your coordination and rhythm and increases your flexibility. Skipping can also improve joint health if done properly. Try to find a surface for your jumping that won’t be that hard on your feet and ankles. Some of the shock absorbing surfaces are exercise mat, outdoor track, tennis court, or wooden floor. Athletic shoes designed for aerobics or cross training are good choices for this type of fitness training.

There are all kinds of different skipping ropes – leather ropes, weighted ropes, plastic ropes, etc. I am using a light plastic speed rope that cost £10. A quick tip for buying the right length of rope is the step test. If you step with one foot on the rope right in the middle, then the handless should be at armpit height.

If you have never skipped before, it might be a little bit frustrating at first before you get the hang of it. I started to skip last summer and I was really bad at first, but it doesn’t take a long time to get better, so don’t give up after the first or second try.

To begin, bend your elbows, keeping your arms close to your body. Using your wrists, swing the rope. Your arms shouldn’t move. Jump just enough to clear the rope, which should only lightly impact the floor, making a soft little “tat” sound. Jump and land on the balls of your feet, letting your heels just touch the floor. Don’t lock your knees but don’t bend them either. If you keep them “soft,” they will absorb very little impact. Your calves should absorb the impact. This is what makes skipping easier on your knees than jogging.

Give it a go and good luck

SmartShake TV

2011-01-10T12:26:00.001Z

How do you use yours??

Rugby players keep there gum shield in there smartshakes and I have even seen ladies using there compartments as jewellery holders while @ the gym.

How do you use yours ?

The Misconception of ladies and weight training

2011-01-10T11:59:00.000Z

Let’s talk about gyms. Despite many great efforts, they are places that can still be ridiculouslygender-specific, and the expectations that get created in gyms can spill out into all forms of exercise in general. This is a bad thing for many reasons, one of which is that these dated expectations limit women from doing some of the most beneficial, life-changing exercises out there: lifting weights.

The amount of women who simply never start any kind of weight training due to a fear of becoming ‘too muscular’ is far too big and widespread. So we’re here to figure out how this happened, why it’s expressly not the case that you’ll become a bodybuilder if you start lifting weights, and why, in fact, it’s fundamental to your exercise routine that you start doing so.

WHY ARE WEIGHTS SO FROWNED UPON BY SOME?

This is a pretty big question to answer, but it comes down to two interrelated things. One is a misconception about weights themselves, and the other runs along those ever-shifting gender lines.

First, the misconception: lifting weights is not a binary activity. It’s not all or nothing. There are a ton of different ways to go about doing it: there are varying levels of resistance, theories and philosophies on repetition, specific plans to greatly increase bulk muscle, to become lean, to get stronger without a huge change in physical appearance, and many more. Lifting weights is not simply about gaining muscles. Try your best to keep that thought out of your head as much as you possibly can.

Our second reason might explain why that’s easier said than done, though, especially for women. See, going to a gym is usually an nice experience, but even for a guy who just wants to ‘stay in shape’, the group of 6 thick-necked guys spotting each other at the bench press can be slightly intimidating. It’s precisely this culture that led to a rise in female-only, aerobic-focused classes, to the great disadvantage of women everywhere. Making weights a men-only thing has deprived millions of women from a weight-loss secret that can save countless hours in aerobic exercise.

Now, there’s nothing wrong with bodybuilding, but because it tends to rest near the extreme end of things, it has taken on certain characteristics that aren’t as pronounced in other sports. Sure, we might know a maniacal runner or aerobic exerciser who is insanely devoted, but it’s only the bodybuilders who manage to seemingly double their body weight and radically transform the way they look, grunting and sweating and going crazy over there, in the corner.

This creates a strange problem for some women — they really stand to benefit from everything that weight training offers, but get seriously deterred by the irritating, macho culture that pervades much bodybuilding.

WHAT WILL LIFTING WEIGHTS ACTUALLY DO FOR ME?

Lifting weights is an essential exercise. Aerobic training is fine, but if you compare the amount of effort, it’s simply far easier to lose weight through lifting some weights than it is doing hours and hours of aerobic exercise.

The key is in lean muscle. As you lift weights, you develop it. It’s not bulky, it’s not big, and it’s not the kind of muscle you’d find on a bodybuilder. Nope, this is the kind of muscle that burns calories to maintain itself, that continues to burn those calories long after your workout is over.

If you are doing aerobic exercise to burn fat, you are concentrating on just that — burning fat. It takes a hell of a lot of cardio to burn all the fat you probably want to burn, and when you’re at rest, your muscles — although they might have gotten a reasonably OK workout through 60 minutes of dancing around — simply won’t be doing all they can to help you burn more.

If you start lifting weights, your muscles will get a workout, not just your body in general. You’ll build that lean muscle, which not only looks great, but does so much more work for you when you aren’t working out.

Have you ever watched a marathon? There are many, many runners around the world who are able to run that amazing length — 42km — but still have, for example, a spare tire around their belly, or significant weight all over. How is this possible? How can all that running, all that training, not just cause the pounds to melt away?

Because they aren’t really building up their muscles. Now, before you think we’re negating an entire type of exercise, we should say: long-distance training, just like doing 2 hours of aerobic dance classes, does wonderful things for your body — don’t get us wrong.

Your base fitness level will get higher, you’ll burn calories, your lung capacity will be fantastic, and if that’s the route you choose to take, or you just love running and working out for long amounts of time, more power to you. Anything is better than the couch.

But — and it’s an important but — adding weights into your routine not only saves you the time drain of endless, repetitive cardio workouts, but it works many, many times faster than your normal cardio workout. Your muscles really will work while you eat, while you sleep, and even while you sit around (although your increased metabolism won’t allow for as much of that). It literally powers your fat loss into overdrive, and it’s why we focus so much on it here on the site. It’s time to get away from counting calories on a stairclimber and into a better, more well-rounded approach to your fitness.

WILL I LOOK LIKE A BODYBUILDER? (NO, YOU WON’T.)

This is a really unfortunate myth, and it’s one that has prevented a lot of women from getting the most out of their exercise.

It’s very difficult to break free of the idea that lifting weights — that doing any kind of resistance exercise — will create large, defined, bulky muscles. The fact is, your lean muscles will be more defined. But the keyword is lean muscle. There is a large difference between bulked-up muscle and lean muscle.

In order to look like a bodybuilder, you need to eat like a bodybuilder. You need to go on a very specific program that involves all sorts of complicated phases, where you eat specific foods in order to gain weight, and then do weeks of exercises in order to convert all that newbulk into muscle. It’s called bulking and cutting (or various other things — there’s lots of jargon).

On the other hand, building lean muscle is the act of making small, specific adjustments to your already-existing body, not doubling up its muscle mass. Tightening up, not bulking up — ensuring that your body works better, is stronger, leaner, and more toned.

When you start lifting weights, you also start losing weight, you build lean, attractive muscles (just look at Michelle Obama), and you blast your energy level through the roof. Every bite of food you have will feel earned, because you’ll be burning calories and building that lean muscle, 24/7.

ONE LAST THING ABOUT WOMEN, MUSCLES, AND MEN.

The last thing I want to mention takes us further into gender debates than the rest of what we’ve talked about, but that’s OK: I’ve often heard it expressed that many men simply don’t find ‘muscular’ women attractive.

I’ve also heard it expressed (from women) that because lifting weights (minus the cutting/bulking) is technically the same process that female bodybuilders use to become big, many women would rather take the aerobics route in order to avoid any risk of that ever happening, as though you could just wake up, overnight, with huge biceps. Nope — won’t happen.

Besides the fact that this silly preference among men is irrelevant, out-of-date, and rather sexist (it forces women to stick to some kind of standard of exercise that is supposed to keep them thin and beautiful but also soft and not too strong), it has contributed to this idea that the only proper exercise for losing weight or for getting in shape is aerobic — endless cardio, endless running, endless dance routines.

Forget about this.

First of all, unless you really, really start eating specific carb-heavy foods, you won’t see a huge difference in your muscle mass when you begin lifting weights. At first, it will only contribute to your weight loss, and help any general attempt to get into shape (there’s that lean muscle again).

And please: ignore the men who complain that they don’t like women who exercise like this, who lift weights, because it might give them the slightest hint of strength. They’re living in the 1950s.

Instead, take advantage of the huge benefits that lifting weights can give to you, watch how your weight loss will accelerate, you’ll feel better than ever, and you’ll actually start burning fat when you aren’t even working out. Bust out that resistance, super-charge your workout, and explode those old-fashioned myths. What are you waiting for?

Go for it and good luck

Insanity workouts

2011-01-10T09:41:00.002Z

This Insanity workout has been brought to my attention from a client who thought I would love this kind of workout, similar what is demonstrated on the DVD is what we do in our sessions.
He was right and I am looking to bring Insanity to you in the spring of 2011

Are you training enough ??

2011-01-04T09:22:00.000Z

This question has been coming up a lot recently so it was only right to do a bit of digging to confirm my opinion and thoughts:

One of the frequently asked questions I get is how often should you train to loose fat and get in the best possible shape. Numerous experts in fitness and conditioning strongly believe that frequent training such as daily at varying intensity, is more effective than infrequent high intensity training.

One of my favorite authors, Master of Sports and a former physical training instructor for Soviet Special Forces Pavel Tsatsouline, says in one of his amazing books: ”Anyone who claims that you can’t train a muscle group two days in a row is seriously disturbed. Ditto for the high-intensity cult that denies the value of a light workout.”

Light workouts are important for the training process – the more often you exercise the stronger and fitter you get. Another great benefit of light workouts is that it will help you to get rid of the muscle soreness after your heavy workout day. According to Pavel, the key to successful frequent training is constant variety of the training load: weights, reps, sets, rest periods, tempo, exercise order, exercise selection etc. Varying the intensity of your workouts from day to day will result in faster progress.

I also like what Matt Furey says in his book Combat Conditioning:

”Take monkeys and other primates … They do the same type of exercises each day and they’re far stronger than human beings…Work some days harder than others, but do something every day.”

Try to exercise daily.

The more frequent your workouts will be, the better results you will get. 20 minutes 6 days a week will get you further than 40 minutes 3 times a week. Try to exercise daily even if you have only few minutes. You can spread your workout into short mini sessions that will boost your metabolism through out the day and result in fat loss. This works great for people who are working at home, or moms who can take 5 minutes here and there to pick up a pair of dumbbells and do a set or two.

Listen to your body and soon you will be able to vary your daily training intensity according to your own instincts.

TRX

2010-12-26T14:57:00.000Z

Suspension Training History

Strength training utilizing suspended bodyweight began more than 150 years ago. Generations of acrobats and gymnasts have used their own bodyweight and gravity as resistance--suspended from rings, ropes, and trapeze bars--to generate tremendous, strength and the astonishing physiques that are a hallmark of these athletes. During the dawn of the modern fitness era, body builders adopted some of these suspended training techniques, hanging on rings suspended from chains in places like the old Muscle Beach in Venice, CA.

With the shift toward isolation training in the 60's and 70's, Suspension Training largely disappeared, lost to all but a few classes of athletes (acrobats, gymnasts, wrestlers and climbers) who continued to strength train on ropes and rock in the practice of their craft.

The recent change in fitness programming toward traditional functional training styles has ushered a reawakening to the value of strength and body awareness; that is, the ability to move one;s own body-mass through space efficiently and powerfully. Recent design developments toward user friendly equipment for Suspension Training have also expanded the depth and breadth of exercises within this unique genre of functional conditioning. Programming adaptations have also broadened the population of users capable of integrating this amazingly effective old--but all-new--style of training. No longer is Suspension Training limited to the highly advanced athletes whose maneuvers continue to astonish and delight legions of fans of the Cirque du Soleil.

STRENGTH

The strength required to generate and control movement in a destabilized environment is a type of strength unlike any other. In such training environments, the core is in a complete and constant state of activity in every exercise. Core stabilization is required to maintain proper alignment and body position. This kind of full-body muscular engagement is even more apparent when performing some of the very demanding bodyweight exercises that can be employed to build strength using Suspension Training.

BALANCE

An inextricably linked "cause and affect" relationship exists between balance, body- awareness and core stability. Suspension Training places the body in a state of destabilization under load. This creates a challenging position where body or kinesthetic awareness must be developed to enable the core and other joint stabilizers to manage the center of gravity over its base of support. As this ability is enhanced it allows us to control our body position and produce smooth and efficient movement in increasingly more challenging postural situations. This increased ability to generate power and to stabilize in unbalanced positions correlates directly to increased performance in virtually every sport.

STABILITY

When any part of the body is destabilized in a suspended movement, there are instantly increased muscular demands. To counteract this instability, the chain of muscles must cooperatively adapt at a much higher level than in an exercise where position and range of motion are restricted and controlled by a defined and supported path of travel, as with most traditional machines. Increased demands on joint stability challenge stabilizer muscles to maintain joint integrity as neutralizer muscles work to produce smooth movement while simultaneously managing thousands of tiny disruptive forces. Suspension Training also necessitates increased levels of spinal stabilization in order to maintain proper exercise position and body alignment. Training under these conditions of loaded instability generates complete muscle activation of the prime movers.

ATHLETICSM

Suspension Training is highly athletic. It creates proprioceptive challenges that reinforce muscle firing sequences and motor patterns that transfer directly into movements commonly found in sport and life. This style of training demands coordinated and integrated body movement and offers challenging, sport-specific variations that require power and agility--the mainstays of athleticism for any sport.

Recent design evolution also makes Suspension Training one of the easiest and most convenient ways to strength train as the required equipment is minimal, highly portable and it can be done virtually anywhere.

Still not convinced that Suspension Training will benefit your training?

Consider the speed at which this unique style of training is migrating across athletic boundaries. Some of the world's top triathletes and competitive fighters along with training rooms in the NFL, NBA, MLB, and NHLare now integrating Suspension Training into their athletes training regimens.

Todd Durkin, ACE Personal Trainer of the Year 2005 and IDEA Personal Trainer of the Year 2004, utilizes this mode of training with his NFL and MLB players, along with youth athletes and regular clients.

Pete Twist, renowned athletic training presenter and former strength and conditioning coach for the NHLâ€™s Vancouver Canucks, integrates Suspension Training into his unique system of performance training that emphasizes speed, quickness and agility for athletes in multi-directional sports.

Proskins

2010-12-08T15:22:00.000Z

I can now say I am officially affiliated with this product and from the heart I rate it and once again just want people to know about the difference between this product and other like products out there on the market today.

Have a look and welcome to the world of proskins http://www.proskins.co.uk/

Check out

Want to know more about how it works..have a look at the technology behind the range here

ViPR ???

2010-12-02T09:32:00.001Z

Just a little something of a new tool called the "ViPR" . Some of you might already have seen these long looking tubes as you are in your local gym, I had a workout with a 12 and 16kg the other day and had to put a blog up about these wonderful tools .

For the past 12 months, the ViPR has been causing a stir in the UK fitness world. Increasing numbers of gyms and personal trainers are incorporating it into their programmes and classes. But what is it, and more importantly, does it work?

ViPR stands for ”Vitality, Performance, Reconditioning” - the concept being to bridge the gap between movement and strength. As functional training becomes more and more popular, personal trainers and athletes are moving away from body building style exercises and equipment to more functional kit and routines.

The ViPR is simply a composite rubber tube with handles. It can be flipped, lifted, carried, thrown or rolled. The manufacturers claim that over 9000 different exercises that can be done using the ViPR. The ViPR comes in a number of sizes from 4kgs up to the heaviest at 20kgs (45lbs). Prices range from £125 up to £250 ($400).

Gyms and Personal Trainers Endorse the Use of the ViPR in Workouts

Many major gyms are getting on board. Health club chain Virgin Activealready hold a number of classes which use the ViPR , including their popular pre-ski workout ’Roxy Sno Fit’. This incorporates ViPR and bodyweight moves to prepare holiday skiers and snowboarders for the slopes.

When asked about the effectiveness of the ViPR, Henson gives it a ringing endorsement : “The immense versatility of ViPR has allowed me to train members of the UK Armed Forces, mixed martial artists and retirees alike, in ways conventional gym equipment have struggled. I have yet to meet anyone who doesn’t embrace ViPR after just 5 minutes personalised use”.

Darryl Stone(a former GB athlete and now personal trainer) is convinced of the ViPR’s usefulness. He says, “The benefits of training with the ViPR are that you can literately take it anywhere and have a full body workout with one piece of kit. Every client that I have trained using the ViPR always comes to the same conclusion: nothing else targets the full body while a providing fun and motivating workout”.

ViPR Has the Advantage Over Free Weights and Kettle bells

The problem with free weights and machines is that they only provide movement over one or two planes of motion. The ViPR, however, allows for movement in a more three dimensional environment and an almost limitless variation of movements. The semi-flexible rubber structure also provides an element of instability and in theory greater muscle recruitment.

Momentum adds to overall resistance especially in swinging moves similar to exercises using kettle bells. Because of its rubber composition, the ViPR will also hurt a lot less if accidentally dropped on a head or foot. This is a big advantage for beginners who may struggle with co-ordination and reach muscle failure quickly.

One limiting factor may be the maximum weight which seems a little light at 20kgs and the price tag may put off the more casual user. However for fitness enthusiasts who are more interested in total body fitness and strength, rather than piling on muscle, the ViPR is an attractive piece of kit. The ViPR’s simplicity does not limit its versatility. Added to this, the ringing endorsements from fitness professionals mean that the ViPR is here to stay.

So there are the facts, watch out for more increasing numbers of people using the "ViPR"

Christmas/holiday Training

2010-11-30T12:46:00.001Z

The average Brit gains between 5 to 8 pounds during the holiday period beginning at Christmas and ending during New Year’s festivities according to a recent study. While many attribute the cause for this weight gain as excessive eating during the holiday period, much of the weight gain is due more to lack of exercise and physical activity.

Many people put off fitness during the holidays believing that they do not have the time to exercise and enjoy the holiday season. That is why after New Year’s, so many gyms are full with new members and why so many fitness regimens fail. Staying fit and enjoying the holidays at the same time can be done in together.

The tips offered by Coach q are :

1. Eat Before You Go – you will be less tempted to overindulge if you have already eaten.

2. Choose Treats Wisely – Pick something you only have during the holidays and not something that is available all of the time.

3. Don’t Skip Meals – While it might be tempting to skip meals thinking that will make up for the holiday treats, it is actually counterproductive.

4. Control Your Drinking – Alcohol is an easy way to add the calories. Avoid mixed and fruity drinks. And avoid the Egg Nog, as it has at least 350 calories per serving.

5. Exercise Whenever You Can – Exercised doesn’t mean just at the gym. Park a distance from the shops, use the stairs instead of lifts and escalators.

6. Make It A Family Affair – Plan activities to do, such as walking into town to view the holiday lights.

7. Don’t Forget Strength Training – Maintain your muscle mass by paring down your routine to basics.

8. Don’t Set Unrealistic Exercise Goals – Aim to exercise 30 minutes a day, instead of an hour. Its alright to divide it up into 10 minute intervals during the day.

9. Don’t Attempt To Stick To An Unrealistic Diet During The Holidays – If you enjoy your favorite foods in small portions, you will feel more satisfied. Trying to stay away from certain foods may cause you to eat more than you intended.

10. Drink Plenty Of Water – Water helps counter the dehydrating affects of travel or alcoholic beverages. Water will also help satiate your appetite as thirst is often mistaken for hunger.

11. Spread Out Your Meals – Don’t eat everything at once. Eat dinner early and walk before having dessert.

12. Make workouts a priority – Try early morning workouts.

I understand people need to take the holidays in moderation. I believes that by following these simple tips, people will avoid the unwanted holiday bulge but still have a fun holiday season.

Following these simple tips will help the individual stay ontop of things and won't have to start all over again in the new year and make goals that are not realistic.

Do it now

2010-11-30T08:06:00.000Z

I hear so many people saying they are going to start in the new year a new fitness regime,my thoughts and advice is start it now. Why wait for another 6 weeks to pass before you start that grulling task.

Try and ease into a little structred workout before the festive period, this will keep you motivated to return into some sort of structure after the new year.

And if you have time of in the holiday period, no excuse to start something small, not saying you must go for mile runs but engage in something for at least 30 mins 3 times a week

5 ways to get and stay in shape

2010-10-29T11:59:00.000+01:00

1. Drink lots of water – Our bodies are made up of something like 70% water. Just a 1-2% drop in water intake can severely dehydrate you, limiting your performance in virtually every aspect of your life.

2. Cut out fast food – Fast food just isn’t good for your body. It has too many chemicals, food additives, refined sugars, high fructose corn syrup, fried foods, and an overall lack of nutrition. (Your facility name) advise against this bad habit. Try having a Fuji apple, a vitamin packed banana and a yogurt as an alternative to the fast food cravings.

3. Eat 5-7 small meals per day – Eating small, frequent, sensible meals throughout the day will level out your blood sugar and provide your muscles and body with the appropriate nutrition you need to get you through your entire day. Have at least one serving of fresh fruits or vegetables at every meal.

4. Exercise every day – What do you need to get in the best shape of your life? 60 minutes of vigorous exercise, daily. If you get bored easily doing the same routine day in and day out, feel free to mix it up. On Monday take the dog for a long walk, play tennis on Tuesday, go for a swim at the local pool on Wednesday, go for a bike ride on Thursday and go for a hike on Friday.

5. Consult a personal trainer – Personal trainers train, study, and devote themselves to being a better health and fitness expert every day. If you just book one session to ensure you are on the right track, your body will thank you for it. One of the best insurance policies you can buy!

Session this Morning

2010-10-20T17:45:00.000+01:00

Had a session this morning with a client called Paul, it was such a good session I had to write about it on my blog to share it with yall.

Bench press 60 kg x8 reps
Chin ups/pull ups x8 reps
Arm curls 20 kg 4 reps both arms alternative
Tricep extention 12kg kbell
Abs Rolli 8 reps
30 secs rest and repeat 4 times.

90 secs rest then we switched the exercises to:

Dumbell flies 20kg x8 reps
Dumbell arm curls sat on incline bench 14kg x8 reps
Bosu squats kbell 12kg x2 x8reps
Hanging high knees x8 reps

Complete throughout without stopping when completed rest for 30 secs and repeat 4 times .

We completed this workout in 30 mins, was a tough one but highly enjoyable and challenged our cardio from the speed we did our reps.

Have fun, tried and tested

Moans and Groans

2010-10-14T20:41:00.000+01:00

Ok it hurts during or even after the proccess, but you love the feeling of achievment and when you realise it is benificial because what used to be a chore is now a breeze.

I understand it hurts but cmon you guys most of the sessions you come through to my body shop will last 30 mins from start to finish. That includes a warm up, cool down and often stretches, so how long are we really working out for to be making all that noise.

Suck it up and embrase the pain, get to like the feeling up the next morning and feel like you have been hit by a train/busllorry or all of the above.

Tabata training

2010-10-14T20:39:00.002+01:00

This week I have introduced some of my clients to the tabata style of training and boy have they felt the difference.

Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes... but those four minutes produce remarkable effects.

Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Tabata discovered that this kind of interval training produces much better results than aerobic training. This included building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. Something to keep in mind was that the the subjects were as fit as race horses before they started the trial, so the improvements were remarkable.

This makes it an very versatile program, you can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport.

The Tabata Workout The full Tabata program is four minutes long, it will probably feel like the longest four minutes of your life.

If you are going to try it I would recommend going light with the weights until you find your range, theres a good chance you will underestimate this workout and be begging people around you to help you off the floor.

Tabata intervals follow this structure:
Push hard for 20 seconds
Rest for 10 seconds.
Repeat this eight times.

The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.

I would suggest getting some sort of tabata timer like a gym boss timer where you can see exactly where you are in the workout, you don't want to have to think too much, all of your concentration will be on the exercise.

Choosing Exercises

You can do Tabata exercise with sprints, but it is far more adaptable than other forms of interval training. You can use exercises such as the front squat or push press if you are in the gym. Kettle bells work exceptionally well. Basically anything that you can put a large load on your biggest muscle groups. Be sure to use your large muscle groups otherwise you will get very little of the benefit.

(Note - make sure you are doing a front squat and not a standard squat, you will want to put the bar down!)

This is not a daily workout, if you can do this every day you are doing it wrong. Some people try it once a week but most end up doing tabata once or twice a month. None the less, it produces remarkable results for those brave enough to use it.

Are you keen to discuss Tabata Training?

The misconception of the Power plate

2010-10-03T11:59:00.000+01:00

I Have been going on about these powerplate machines for a while now and still stick by saying that I reccomend them as part of your weekly exercise programme if possible.

The benifits of using this machine on a regular basis are great if used in the correct manor, which brings me to the myth that is around the powerplate.

Often I hear that a powerplate is being used in a Beauty palors, Hair salons and even rercently Tanning studio's.

Often in these places there is noone qualified to instruct you how to get the most out of a 20 minute workout and are told to "just stand on the plate"

Like most machinary designed for exercise you have to put in a level of effort and the powerplate is no different.

If in the Leeds area give me a shout for a demo of how we do up here @ Unique Fitness.

Barbell Workout

2010-09-13T16:28:00.000+01:00

This workout is ideal when you are limited for time and also want to challenge your wind (Cardio)

Arm curls
Press behind the neck
Bent over rows(aim the bar for the belly button)
Bench press
Squat(Place a bench under you so can measure the depth of every squat)
Tricep Extention (Hold the bar behind buttocks and extend the arms straight outwards).

Each exercise should be done between 15/30 reps with no rest. When complete the first round rest for 2 mins and repeat again, this should be done a total of 3 times.

Add some variety of grip for some of the exercises give eg. Behind the neck first round , infront of neck round 2, variety of both for round 3.
Same with arm curls using a different grip each round.
This is a routine that you can never get bored off and can add onto it

Body weight routine

2010-09-09T17:29:00.002+01:00

Hi, A friend of mine that has been living in Turkey for a few years contacted me and asked for some help to show him how to train without any equipment. Wasn't really intrested in bulking up but getting fitter and naturally stronger. Here is a great routine I put together for him, each exercise last for 30 seconds with 10 secs rest, complete all 10 exercises rest for 1 min then repeat again. Try and aim to go through this routine 3/5 times and be strict with the 1 min rest you give yourself. Tried and tested :)

Body weight is the way forward

2010-09-09T17:28:00.000+01:00

The benefits of exercise can be vast, varied and dramatic. Whether you are young or old, male or female, big or small, strong or weak. Everybody can gain through bodyweight exercise routines.

Exercise can help control chronic diseases. Yes one of the benefits of exercise is it can lower cholesterol and prevent osteoporosis and high blood pressure.

How about build amazing strength, superb fitness, huge muscles, improve your sporting performance and increase your health and vitality. In fact, what ever your training goal you will find the answer training the natural way

Bodyweight exercises, this is after all the most natural way to train, it is what nature intended. Have you ever seen a cat pick up weights and do a quick chest workout? No, it does not happen, but you do see cats stretching, jumping, climbing and running around like there is no tomorrow because they need to be fit to survive, so get fit with natural exercises

Power plate clips

2010-09-07T15:47:00.001+01:00

I have mentioned in the past how much I rate the power plate machine and have seen in the past 7 months the advantages of incoperating this into your workout. I now at long last have some footage to show you what I mean. This will also give you an idea on what to do on these machines as I hear many horror stories of how people just stand on them for 15 mins at a time, if so I hope this inspires you to do more. Tried and tested

Abs, 6 pack , stomach etc etc

2010-09-06T15:56:00.001+01:00

People always asking me "how you get your 6 pack?" There are so many different exercises that work your abs and core, I put a few together for a client and recorded them to show y'all. Give it a go, tried and tested :))

Kettlebells Part1

2010-08-29T23:11:00.001+01:00

There are many reasons why training with the kettlebell is a fast way to fitness, I myself have been throwing these cannon ball things around for around for 4years now and have introduced them to a lot of clients and friends. A brief history of kettlebells: There’s a lot of argument about the origins of kettlebells, with the Russians and Scots both laying quite vocal claim to developing them. The most plausible reason for their existance was that they were used as a form of certified weight on scales around 150 years ago for measuring grain and other agriculture foods in markets. It is thought that a test of ones strength in those days was based on how heavy one of the kettlebells you could lift over head. As famous lifters of the time moved into using dumbells for developing muscle as well as testing strength, the explosive power benefits of Kettlebells got left behind. Mankind has always been fascinated by tests of strength and training with weights in some way, shape or form has always fascinated men ever since we stood upright. What can be said, especially in recent times, is that the Russians have taken kettlebell training and developed it into a highly technical and extremely demanding sport, The kettlebell basics focus around three core lifts - the swing, snatch and clean and jerk. What links all these drills together is that they force the body to work as an integral unit. Power is generated from the legs, driven through the hips and expressed through the arms. Every single muscle is brought into play and every single muscle is worked hard. Your hips and legs are some of the strongest muscles in the body. Okay, they aren’t the most useful for posing on the beach but for almost all sports, powerful hips will always be vital. Kettlebell ballistic drills work the glutes, hip flexors, abdominal region and erector spinae hard and will convey greatly improved athletic performance. Kettlebells do not take up much space so you can train in your apartment, backyard, garage, or go outside and get some fresh air. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible. Kettlebells do not take up much space so you can train in your apartment, backyard, garage, or go outside and get some fresh air. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible. In addition, to giving you incredible muscular endurance when done in high repetitions, with a proper nutrition plan any excess fat that you have will melt off rapidly. Ballistic exercises are not the only exercises that you can benefit from, kettlebell exercises such as the Turkish get-up and Windmill will develop a rock-hard midsection and increase shoulder flexibility and stability. If you are a woman that wants to lose weight and tighten up your glutes, quads, abs, and arms, apply a steady diet of kettlebell training ballistic work with some low rep kettlebell training strength work and you are all set. For combat athletes and anyone else that likes it tough, the ballistic shock of kettlebells teaches you how to absorb shock efficiently which is critical for combat sports such as: wrestling, MMA, football, and hockey. I have been training with kettlebells for over four years and I have never been in better shape. In addition to being lean and strong, my body has learned how to work as one unit. My muscular endurance and mental toughness have improved tremendously. I have recordered a few clips of me in action so in future when I write out workouts you will at least have the concept of what I'm going on about, enjoy :))

Boxing

2010-08-18T13:54:00.001+01:00

You may improve your health and have a physically fit body by getting into a boxing training fitness program. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you obtain and maintain a healthy strong body. Many people see positive results from boxing training. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance. Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae Bo work out videos also popularized these boxing and kickboxing exercises.

Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness blend all of the aerobics exercises. You will learn the proper execution of the punch combinations for a more intensive workout that can help you become stronger and more confident.

The combinations you perform on the blocks and jabs, are executed upon an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags. You may also have the option of getting a partner that uses padded hands.

You can enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn off 350 to 500 calories in just an hour. It also helps maintain the heart rate at 75 to 85 percent of the regular beats. This has been proven to be good and is the recommended range if you are exercising or into training.

Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion of the arms by sparring and jogging while you punch helps your arms and legs gain strength and power.

These workouts also enable your joint movements to build very efficient fitness results. These movements require you to develop balance and coordination that enables your body to be stable and maintain good form.

The physical benefits you gain from boxing are just few of the many benefits that you will receive. You will be able to learn more about defense mechanism skills, which you may use in case of unpleasant situations. You will also feel positive satisfaction when you punch. Relaxation and self-motivation is also developed.

You will experience a sigh of relief and feel that you are released from stressed. This training also helps you to get rid of that anger that is inside of you. Once these things are release, you may feel lightness in your body and peace of mind as well.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout at your desired pace and body condition. Boxing classes also let you to push yourself to the limit as long as you are well conditioned.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep youself in better shape. You have the option of working out and exercising at your preferred level and skill. Enjoy the fun and benefits of these boxing training programs.

Quick abs Blast

2010-08-16T17:24:00.000+01:00

Quick one to hit the Abs. Choose 3 different Abs exsercises eg (crunchies, plank and ankle wrigglers) Set the gym boss or timer to 20 seconds countdown and 10 secs rest. Begin with the first exercise crunchies and complete 20 secs rest for 10 then repeat for a total of 3 sets. Quickly move to set 2, plank, again hold a plank position for 20 secs and rest for 10 secs repeat 3 times . Quickly move to the final set, ankle wrigglers and repeat this method once more, the abs should be turned on by now :)))))) Tried and tested

20 min workout

2010-08-03T16:57:00.005+01:00

Ok I chose 5 exercises all different body parts eg

1 Dumbell press(20kg)
2 Arm curls (20kg)
3 tri pull downs
4 alternative lunge(20kg)
5 Roll out (abs)

Each exercise complete 8 reps and move continously to the next exercise, at the end of all 5 exercises give yourself 30 secs rest(be prompt, gym boss :))) ).

Repeat 5 times, took me 20 mins, time yourself and let me know your time after 5 times round and let me know which exercises you choose .

Tried and tested

Body weight exercises

2010-07-07T15:16:00.000+01:00

If you go to the gym and lift traditional weights they tend to isolate muscles with the intention of bulking the muscle up. This may create "pretty" muscles, but the functional strength and lean muscle you get from bodyweight exercises is more powerful and healthy.

These exercises work your entire body and strengthen it from the core. When you workout you engage all the organs, the glands and the muscles.

Here are 5 reasons to make sure you include bodyweight workouts into your training

1. Very effective at developing a firm, lean, sexy body

2. They are the most convenient form of exercises and can be performed anywhere

3. In life, we use our body as one full body segment, like sitting down, reaching for something on a shelf, turning around, chasing your kids, or any of the hundreds of other movements

4. Your body should be trained mimicking these movements to be best cope with the demands of daily living and sport

5. Machines at gyms can make you stronger, but they are too isolating

How about build amazing strength, superb fitness, huge muscles, improve your sporting performance and increase your health and vitality. In fact, what ever your training goal you will find the answer training the natural way.

Bodyweight exercises, it is what nature intended. Have you ever seen a cat pick up weights and do a quick chest workout? No, it does not happen, but you do see cats stretching, jumping, climbing and running around like there is no tomorrow because they need to be fit to survive,so get fit with natural exercises such as the awesome press up, burpees chin ups etc.

Remember bodyweight exercises cost nothing and you do not need expensive gym memberships or equipment.

The information here is totally free so no more excuses. What are you waiting for?
Start your journey to the new you today with safe, simple and effective exercises.

•Pull Ups

The pull up exercise does require some basic equipment, or some creativity (go to a playground or find a low hanging tree branch, for example), but it's a great, simple way to build upper body strength.

•One-Leg Balance / Squat / Reach

Stand on one leg and hold it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.

•Tuck Jump

The tuck jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight.

•Chair Dips

You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can.

•Wall Sit

With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you possibly can.

•Abdominal Crunches

Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up.

•Supermans

Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.

•Reverse Crunch

Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.

•Plank Exercise

Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can.

•Squat-Thrusts

Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.

•Jumping Jacks

The basic jumping jack is a good cardio and strength training exercise.

•Side Jumps

Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc..).

•Mountain Climbers

Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.

2010-07-07T13:24:00.001+01:00

The great outdoors

2010-06-21T12:10:00.000+01:00

I have been talking about it for a while wanting to do my Q camp in a local park.

Today I took the opportunity when I woke and found the skies blue. My usual circiut Monday morning crew were being hosted outside.

We had great fun and still got a lot out of the session. Watch out I know this is the future of training.

Medical Conditions and the benefits of Vibration training

2010-06-01T15:25:00.000+01:00

Using the Power Plate exercise machines at Unique fitness can have a very beneficial effect on people with certain medical conditions, especially where high impact and physically exerting exercises are not recommended or can no longer be undertaken.

Vibration exercise using Power Plate machines is becoming accepted in the medical field for the treatment of different types of illnesses and injuries. For example Power Plate machines allow people with osteoporosis, arthritis, multiple sclerosis (MS), and Parkinson's Disease to exercise while working within their personal physical limitations. In addition the vibration exercise also helps alleviate the symptoms of these conditions.

People with the following conditions may benefit significantly from vibration training on Power Plate machines at Unique Fitness;

Multiple Sclerosis (MS), Osteoporosis, Diabetes, Arthritis, Rheumatism and Fibromyalgia, Parkinson’s Disease, Lower Back Pain, Obesity, Circulation problems, Lymph Oedema, Varicose Veins,
Arthritis, Parkinson’s, Multiple Sclerosis (MS), Diabetes, Obesity

It is well known that individuals suffering from these conditions, as well as many other diseases, benefit significantly from physical activity. Unfortunately, more often than not, conventional exercise for them isn’t an option because of loss of muscular strength, co-ordination, balance, joint pain, poor circulation or embarrassment.

Because of the low impact nature of vibration training the benefits of physical exercise are once more available for many of those no longer able to perform traditional physical activities. Also the discrete nature of our exercise rooms means that you can train and exercise privately or with just one or two other people, not a whole heaving gym full!

Power Plate exercise machines will stimulate the body’s natural ability to increase muscular strength, balance, blood circulation, lymph system drainage, endocrine system response and bone mineral density. Sufferers of Multiple Sclerosis, Osteoporosis, Arthritis and other debilitating conditions are now able to fight the effects of these disabling diseases. Although sadly not a cure for these afflictions, vibration therapy can provide relief from many of the symptoms suffered and can hopefully improve quality of life.

Rheumatism and Fibromyalgia

Rheumatic afflictions are considered by some to be an auto-immune disorder in which immune complexes are formed (usually in the joints), exciting an inflammatory response. This causes pain that makes traditional training practically impossible. Patients with this kind of symptom can use the vibration training because practical experience has shown that the inflammations do not deteriorate. Many patients suffering from rheumatism or fibromyalgia can decrease the amount

Osteoporosis

Scientific research has proved that bone density increases significantly under the influence of vibration training.

Lower Back Pain

Weakened lower back muscles are often the cause of these complaints. These muscles can be strengthened using vibration therapy. Lower back pain has been found to decrease by as much as 66% in some cases.

Poor Circulation

The rhythmic contractions of the muscle encourage blood circulation. While training, your capillaries will enlarge so that blood will flow into even the smallest vessels.

Lymph Drainage

Reduction in lymph oedema is achieved by improving circulation to the lymphatic system, thereby helping remove waste and bacteria from the system more effectively than passive range of motion or electrical muscle stimulation. What’s more, most people suffering from lymph oedema are highly sensitive to physical contact on the oedema. This contact can be avoided with vibration therapy. People suffering lymph oedema will highly appreciate relaxing exercises with both calves in an elevated position on the vibrating plate!

Varicose Veins

Blood from the lower limbs is pumped back to the heart using valves in the blood vessels, which stop the blood returning to the lower extremities. Varicose veins are caused when these valves leak. As vibration training causes a huge increase in circulation it can improve the return of blood from the lower limbs if used on a regular basis, especially when performing exercises dynamically. It should be noted that it is advised that you massage around varicose veins manually before using the machines.

Severe Diabetes

As whole body vibration therapy causes a rapid decline in blood glucose levels, it is not recommended that diabetics use the machines. However, the nature of the training means that it is ideal to improve the physical condition of diabetics.

Therefore, we suggest you talk to your specialist about using this type of exercise regime and, subject to their approval, we can work with you to design an entire training schedule for you.

Sports Injuries

Athletes and sportspeople in endurance or impact sports have to deal with injuries picked up in training and competition, or with lower backaches and strains caused through excessive stress on the body. Using the vibration machines these complaints can be treated quickly and efficiently and the body’s own healing process can be greatly assisted.

Many professional sports teams have found Power Plate machines to be indispensable for rehabilitation. The ability to strengthen muscles without strain on joints and ligaments can be extremely valuable for patients with rehabilitation needs. Increased blood circulation helps bring oxygen to inflamed areas to promote healing, while improved lymphatic flow helps drain fluid build-up from injured tissue. Physiotherapists around the world have found the benefits of Power Plate machines invaluable.

Contra Indications

If you suffer from the following medical conditions you must consult your doctor before using vibration training : epilepsy, severe diabetes, severe heart and vascular diseases, hernia, discopathy, spondylitis, headache, long lasting fever, implants, kidney and gallstones, pacemaker, rheumatic athritis, recently placed metal pins or bolts, thrombosis , tumours, recent inflammations, recent wounds resulting from an operation, pregnancy, severe migraine and long term use of medicine (in particular painkillers and corticosteroides).

Do´s

Inexperienced users should always use the appropriate programme provided by your intructor/Personal Trainer

Wear comfortable footwear and sportswear.

Always remove the mat when doing exercises during which your feet are on the plate.

Always stop exercising immediately if feeling dizzy or light-headed.

Drink plenty of water before, during and after using vibration training. It is very easy to get dehydrated.

Inexperienced users should leave 48 hours between sessions.

For the best results select a vibration frequency of 30Hz, 35Hz or 40Hz for strengthening and stretching, with 40Hz or 50Hz for massage.

Dynamic exercises should be performed under control with good technique.

Always put the weight on the middle of the platform.

Dont's

Never use the vibrations training if you suffer from one or more of the contra indications without consulting your doctor.

Never sit on the platform with a straight back.

Never put your head or stomach on the platform.

The vibration platform should never carry more than 140 kg/308 lbs.

Inexperienced users should not train in the “high-amplitude” mode, until comfortable with the vibration.

Never do the stretching exercises quickly, let the tension increase slowly.

Testimonial

I have MS. I don’t have a lot of energy, and what I have needs to be conserved for the daily necessities of existence.

I used to be a professional sportsman. I am accustomed to pushing myself in training with a view to gaining positive, tangible benefits. The two seemed incompatible. If I exercised, I risked exhaustion . If I didn’t, I felt lethargic, inadequate, unfulfilled. That’s where Coach qu and Power Plate comes in.

Gadget Gimmick or Good Exercise ???

2010-06-01T14:53:00.000+01:00

If you ask Madonna, Sting, the Dallas Mavericks and a host of high-end fitness clubs, you’d think the Power Plate® is the best thing since sliced bread. And it certainly sounds attractive – 10 minutes on the space-age Power Plate is supposed to be equal to a 60 minute workout.

Space-age is appropriate in this case, and not only for the device’s Star Trek Next Generation looks: It was developed in the 1960s by Russian scientist Vladimir Nazarov for cosmonauts; whole vibration training was used to prevent muscles and bones wasting while in space. It seemed to work pretty darn well – the Russians still hold the world record for staying in space: 240 days. U.S. astronauts only lasted 120 days using conventional exercise machines.

After this, Russian ballet dancers soon discovered that low impact vibration could aid the healing of injuries by increasing muscular strength.

Olympic trainer Guus van der Meer then used this research to develop the machine for the health and fitness sector in 1999. Power Plate is a brand name, but there are now several copies that use the same technology – many are much cheaper as well.

The deluxe Power Plate that Madonna owns costs about $10,000, but the new Power Plate my3 (formally the Power Plate individual) only costs about $2,500. Reverse engineered Chinese units can be had for less than $300.

Gyms are starting to get onboard with these items, so you don’t have to shell out that kind of money without first checking if this machine is right for you.

As usual, many claims for the Power Plates are not backed by enough scientific study to really know for sure, but for ten minutes, three times per week, it might be worth making a leap of faith.

Here’s how it works: the device has a large plate that vibrates in a specific motion 30 to 50 times per second. This vibration forces muscle contractions like dynamic tension exercise but requires no concentration on your part. Your body feels the instability and strives to stabilize by tensing the muscles.

During the workout, the user changes positions repeatedly to work different muscle groups. A half squat stance while standing on the plate, for example, works the quads. A pushup position with your feet on the floor and arms on the plate works the arms and chest. Beginners start with 30 vibrations per second and work up to 50 for more advanced workouts. Time on the machine is generally only 10 to 30 minutes.

More advanced machines – like the Power Plate Next Generation – have stretching and messaging routines as well. Many are claiming that this machine will do it all, but it’s not for everyone and it does not improve your overall strength or aerobic exercise capacity. What it does do is tone, thanks to be able to contract more muscle fibers than regular exercises. This means no escape from your cardio routine to burn calories.

For many people, a toned and firm body is right up their street – especially one that they can get in just 3, ten minute sessions minutes per week.

But to burn fat or increase strength, the Power Plate is not the answer. Body builders have reported no specific strength gains and the amount of calories burned is similar to other resistance training – that is to say, negligible.

However, when coming back from an injury or wishing to tone those areas standard exercises don’t seem to reach, the plate may a valid part of your exercise program.

For wellness freaks and older fitness enthusiasts, the marketing hype is pretty heavy. According to the Power Plate web site:

Power Plate® machines provide a simple solution to preventing age-related muscle loss, bone density loss and skin wrinkles. Firstly, Acceleration Training™ exercise using Power Plate® machines contributes to a more youthful feeling due to an increase in the secretion of serotonin, the “feel good” neurotransmitter. Secondly, not only can Power Plate® machines improve muscle strength, but they also help increase flexibility and range of motion while stimulating the production of collagen, creating tighter, more beautiful skin. And finally, Power Plate® machines help fight the effects of osteoporosis through aiding the body in increasing bone mineral density

And:

The biomechanical applications of Acceleration Training™ exercise using Power Plate® machines are becoming accepted in the medical field for the prevention and treatment of different types of illnesses and injuries. Power Plate® machines allow people with osteoporosis, arthritis, multiple sclerosis, and Parkinson's Disease to exercise while working within their personal physical limitations, while also aiding in the treatment of the symptoms from these debilitating conditions. We feel fortunate to be able to provide a device that has helped so many people face the many conditions of life. However, as with all medical applications, and to ensure your safety, you should consult your physician and address any contraindications before using any Power Plate® machine.

These are pretty incredible claims and not backed by enough good studies. Plus, many of the benefits mentioned come from ANY type exercise, including low-cost walking around the block a few times. Get rid of wrinkles? Please.

Reports from fitness enthusiasts have been mixed. Some like the way it works those hard to get at spots, while other report nausea because the vibration can affect the inner ear. Some report few results at all.

It’s been used in Europe and the UK for some time and is now beginning to become standard equipment in more upscale gyms.

The big question is will it go the way of the vibrating belts of the 1950s, or is it here to stay? Best guess: it will probably be around for some time thanks to its unique toning abilities combined with fast and easy workouts.

So don’t stop your regular exercise program and don’t forget that more than half of the battle to burn fat is a proper diet. Remember: it’s cardio that burns the calories – not vibrating.

Power plate 2

2010-06-01T14:39:00.000+01:00

Modern man is always searching for an easy way to melt away the pounds. Whether it is a magic diet pill or a "no-effort" exercise option, the idea of losing weight without effort is appealing for the overweight individual who is in the midst of a crazy schedule. While there is no "magic pill" that will turn an obese individual into a skinny super-model, the Power Plate offers an advantage over the typical treadmill workout. Power Plates are popping up in gyms across the country, and many a home gym is now sporting one as well. How does this piece of exercise equipment work, and what is a typical Power Plate workout like?

What Is a Power Plate?

Power Plates are vibration devices designed to increase the effectiveness of a workout. It is comprised of a large plate that the exerciser stands on, a tower, and a handle. When turned on, the plate vibrates, which sends waves of energy through the body.

The device capitalizes on the body's natural response to vibration. By simply adding vibration to the workout, the muscles contract an extra 25 to 50 times per second, making the workout much more effective. In fact, simply standing in an active pose, such as with the knees bent, while the Power Plate is on increase calorie burn tremendously.

Once the beginning workout stops causing fatigue, the workout chosen varies depending on the results desired. For instance, someone who is working on increasing stamina will do a different workout routine than someone who is working on weight loss.

How Does the Exercise Program Work?

The creators of the Power Plate advocate a trademarked "Acceleration Training" program. This program is carefully designed to increase the intensity of the workout while introducing the benefit of the device from the very beginning.

All workouts begin with a warm up and end with a cool down. The hamstrings and quads can be massaged by laying them on the machine and laying the rest of the body on the support pad. This pose should be held for 60 seconds. This should be done at the beginning and end of a workout. Also, typical stretching exercises can be done with the Power Plate. Simply balance the leg that is being stretched on the plate to add the benefit of the vibrations.

Beginners can also work the calves by standing on tiptoe with a slight bend to the knees. A beginner will work the arms by placing the hands on the machine, bending the elbows to a place where the individual can control his or her body, and balancing on the toes and hands. Each of these poses should be held for 30 seconds, followed by a 30 second rest.

Workout for Weight Loss

Those who are using Power Plates for weight loss add many movements to the routine. For instance, a lunge can be done with the bent leg on the machine, holding the pose for 30 seconds and then increasing the holding time to 60 seconds. The triceps can be worked by holding on to the machine with the hands and lifting the hips off of the edge of the machine with the elbows bent.

There are numerous other routines that can be performed with Power Plates, including those focused on cellulite reduction, stretching, upper body strength, or lower body strength. Because of its versatility when compared to other home gym equipment, like a treadmill, the Power Plate is likely to become a popular item, and many will consider its high cost to be worth the investment for the flexibility provided.

Soon to come will be some video footage of myself demonstrating some of these movements on the plate

.

Power plates

2010-06-01T14:12:00.000+01:00

The technology was first used in space science to help astronauts maintain bone density and muscle tone in zero-gravity conditions. You can improve your fitness level by incorporating power plate with your exercise routine.

.Power Legs

There are a variety of exercises you can do to improve your leg strength on the Power Plate. With both feet spaced to either edge of the Power Plate lower your buttocks down into a sit-squat. Don't hold the bar to increase the workout, forcing your legs to adjust to the rapid vibrations. You can bring your legs closer together to do a traditional squat as well.

You can also do lunges with one foot on the Power Plate and one foot on the floor. You can switch between lunging up to the plate and lunging down to the floor to improve balance and the overall workout.

Power Abs

A strong core is the key to a healthy back and confident posture. The Power Plate can help you maximize your abdominal workouts. Sit on the Power Plate balancing on your buttocks. Raise your legs up with your knees bent and feet off the floor and off the plate. Do crunches reaching fro your knees for a basic core exercise. Lower your torso but don't let it down and keep your legs just inches above the plate for leg lifts. If you are having trouble balancing you can also do crunches and ab work with your buttocks on the ground and feet on the plate. Flip over onto your belly and get into the Superman position to stretch your back and work muscles in the mid and lower back section.

Power Cardio

The Power Plate offers a full cardio workout program that will help you burn more calories and improve muscle mass in less time. When doing a cardio workout with the Power Plate, set the machine to 35 hertz to warm up doing stretches on the machine. As you warm up, increase the vibration frequency and begin a step routine. You can use the arm straps to incorporate your arms for a full body workout.

If you get dizzy or tired during the workout, take a break. This is an intense workout that increases circulation. Always consult your doctor before starting a new exercise routine

Barebell workout

2010-05-17T11:44:00.001+01:00

Quick blast

2010-04-27T09:13:00.000+01:00

If you only got 30 mins try this kettlebell workout all over body. 45 secs on :15 secs rest: 6 different exercises(45:15:x6).

Kbell 1 arm swing
Other arm swing
Clean and press 1 arm (all the way to the ground)
Other arm clean and press "               "
Round the world (passing the kbell from 1 hand to the other in a circular movement trying to keep the kbell waist height at all times.
2 mins Rest

2 handed swing
1 arm bicep curl(drag the kbell far back to engage tricep and keep elbow tight to maximise the bicep)
Other arm bicep swing
1 leg tilt( keep torso parellel to the floor)
"                    "                            "
Press up 1 arm on kbell( can switch in the duration of the 45 secs
2 mins rest

King Swing ( swing the kbell from the ground above the head)
Kbell squats (Elbow to knee)
"             "                "
Tricep extention (kbell extend above head, may have to reduce weight and keep elbows inwards)
Kbell 4's(side ,side, fwd and up movement with a light kbell)

This workout shouldn't last longer than 30 mins and will challenge your cardio , good luck

Spartacus workout with Kettlebells and the power plate

2010-04-17T09:22:00.001+01:00

Fri 16th April I made up a spartacus workout with the assist of Kbells and the power plate, thought I would share it with you guys just incase you want a go. 60 secs on 15 secs rest
1
Kbell swing
Squats on P.P
Kbell clean & Press
Lunge (P.P)
Kbell Snatch
Lunge (P.P)
In and Out (meet in the middle with med ball on the plate )
Plank
Kbell bicept curls Press up (P.P)
Kbell squat
Bicep station curl (P.P)
Twist med ball (P.P)
Woodchops med ball
High alt knees on bosu
Woodchops med ball (other side)
Plank on plate sausage
Walk out into a plank and back to standing
Tricep extentions with kbell
Triceps dips (P.P)
2 mins rest

Press up (P.P)
Kbell squat
Bicep station curl (P.P)
Twist med ball (P.P)
Woodchops med ball
High alt knees on bosu
Woodchops med ball (other side)
Plank on plate sausage
Walk out into a plank and back to standing
Tricep extentions with kbell.

2 mins rest
Side plank x2, 1 leg jumpx2 (P.P), Sat down on plate shoulder press,Kbell row x2,Crunchies on plate,
Good luck :)))))

SAQ in Q camps

2010-04-13T08:35:00.000+01:00

If your planning to attend one of my Q camps this summer then be aware that SAQ which will be a major part of the camps.
SPEED, AGILITY and QUICKNESS (SAQ) are attributes of an athlete, which are attainable with the right coaching techniques and methods.

SAQ training plays an important role in motor coordination, acceleration, balance, agility and reaction development at all ages and at all levels.

SAQ training also plays a major role in injury prevention. 80% of all knee injuries are non-contact, this means that they must be preventable. My programs will help strenghten the muscles around the joint and thus reduce the risk of knee injuries.

Ladders, hurdles and cones are the equipment needed to develop SAQ so come ready to work and come and join the Q

Q Camps are here

2010-04-11T22:27:00.000+01:00

Lets take full advatage of the weather because we all know it isn't going to be around long.

I have deviced a circit style training session for small groups(4) mimimum in a local park that will last for 45 mins to an hour.
Each group can have a taylored circit to the aims of the group attending the session so "areas" can feel that they have been concentrated and pinpointed.
E.g
A small group of ladies would usually concentate on toning and firming exercises rather than having to do exercises that they feel has no benifits to them as part of a larger group.

This is open to all ages male and female

For further info please email or call me to discuss in more detail.

Personal training

2010-03-26T16:46:00.000Z

One of my clients has been training with me for just over 2 months. Every session lasts 30 mins and on average trains a couple times a week (1hr).
Already people have seen the difference in his shape and he has seen a difference in his strength.
This is a guy that has been a regular gym attender and usually trains for an hour plus

This so proves it's not what you do but how you do it and that's why there are personal trainers in the world cause we know how to tweek things to get the best out of you for you.

Swiss ball work out

2010-03-05T12:24:00.001Z

I have posted how to do a correct woodchop with the swiss ball now I'm going to give you a whole workout using nothing but a swiss ball. Most people have one at home and struggle with the variation of exercises to do, so I hope this helps.

1 Woodchop from right to left

2 Woodchop from left to right

3 Side plank (left) ,How to do it : Place your elbow on the ball and lie across the ball in a split stance. Lean into the ball, push up with your elbow and keep a straight line down the centre of your body. Brace your abs and hold. Do it on both sides.

4 Side plank (right) Same as above but switch the hand your are leaning on.

5 Crunchies ,How to do it: With your feet flat on the floor, place your lower back on the ball and keep your upper body and thighs parallel to the floor. Do crunches as usual; use your abs to lift only your shoulders and upper back off the fitness ball.

6 Trunk extentions , How to do it: Get down on your knees and drape your upper body over the top of the ball, with your arms lightly hugging the back of the ball or with your hands behind your head. Lift your chest off the fitness ball until your spine is straight or slightly extended. Return to starting position.

To add a little twist to it complete each exercise for 45 secs, rest for 15 secs then move to the next exercise. When completed all 6, give yourself 2 mins rest then start the proccess again. The aim is to complete this workout 3 times and should'nt take you longer than 30 mins .

Good luck and let me know how you get on

Woodchops

2010-03-04T12:43:00.001Z

The woodchop is a challenging and dynamic exercise targeting the abs and back. It's a great way to Strengthen the core for twisting motions Like those involved in golf, baseball, or tennis. You can do this move from the bottom up or reverse the move and do it from the top down to change things up. The key to keeping safe this move is to rotate the hips and knees in the direction you're moving and focus on contracting the abs.

1.Place the swiss ball near the floor directly in line with the right foot, while keeping you shouldres facing forward.

2.Using advance a twisting motion from the floor past the left shoulder.

3.Keeping the arms straight, rotate the body and bring the arms up in a diagonal while squeezing the abs.

4.Rotation the hips and knees as you turn to avoid injuring the joints.

5.Rotate back and repeat for 10-16 reps before switching sides.

6. A more advance movement of woodchops would "involve a weighted medicine ball to add more weight.

Quick blast

2010-02-25T22:47:00.001Z

24kg kettlebell swing (L)
                        swing (R)

Kb clean and press     (L)
                                  (R)

Kb snatch                   (L)
                                  (R) each exercise do 8 reps on each arm. Rest for 1 min and repeat . 3 rounds required

Advice given

2010-02-21T23:47:00.001Z

Been talking to a master of fitness last week via the internet and he told me the best way I can get a following or stir some intrest is to share my fitness knowledge with the world.

So watch this space for my weekly tips to help you all stay in good shape

Obesity what ??????

2010-01-08T15:55:00.000Z

Recognised that in most of the games played today at any level, needs an element of fitness.

I have devised and am going to deliver from next week Coach qu's specalised circit programme.

I aint gonna spill to much on here but if you have a child aged between 5 & 15 and are concerned for there well being and live in Leeds, you need to find me.

I deliver in a fun enviroment and through the fitness challenges i have been through I can add a different dimention to the fitness session I'm about to deliver (Gladiators contender 08) .

Adults your gonna have to wait till April when the weather gets better because we are doing yours in the great outdoors, more info soon

Futuristic workouts

2010-01-03T16:06:00.001Z

It's 2010 but most people are training like it was 20 years ago.

We all live in society where time is scarce, so spending an hour plus on working out may not be sustainable due to a lack of time and many other reasons I don't wanna touch on yet.

I have designed a 30 min approach to your workouts which because of the design will also benifit your (CV) as well as your optimimum goal.

Kettlebells and Power plates are the tools that will help me the most re shape the body you want and are working towards.

Come and see for yourself what I'm talking about , c'mon 30 mins ain't going to hurt, is it ????

Holiday Times

2009-12-16T14:19:00.000Z

Just cause it's Christmas doesn't mean to me any time to take of from working out. The opposite for me, it gives me more time to work out and excell in my training, can't use that an excuse when I have keys to my own facility, so Christmas day 30 mins the mornin I will be on it and will have a good lead upto 2010 :))))).

Watch out for my new posts in the new year, they will be more regular and more infomation on whats happening in the world of coach Q.

Kettlebell workshops and boot camps are under construction at the moment coming to an area near you soooooooon

Bored of training ?????????

2009-11-04T17:16:00.000Z

I really don't get it when I hear people say that. I really think that is impossible, there are so many elements of training, really the thing is you are not being experimental in your training . One of the reasons could be a lack of knowlage , but with the internet there is no excuse to spice up your routine.

Don't quit just revamp

Training on the power plate

2009-10-27T14:41:00.000Z

I have been part of the new establishment for over 3 months now and can see the advantages of using a power plate inconjuntion with the workout one does already.

The science behind theses apparatus are amazing eg increases blood circulation and are a microwave to fitness.

So much advantages of using the plate but don't think it does everything, as I have noticed people that live on the plates have very little cardiovascular benifits, so as I stated at the beginning use the plate as part of your weekly workout

Training???

2009-09-15T11:20:00.002+01:00

As a personal trainer it is very important to hear the feedback from my clients and for proposed clients to see what and how I do it . Feel free to leave any comments