Tag Archives: goals

2020 vs 2019

You suffer because you make bad choices.
 
Typically when shit hits the fan we can trace things back to that exact moment it all began, which is usually of our own doing.
 
As Christmas day approaches many are gearing up for a feast.
 
Gluttony will rule the day.
 
Don’t get me wrong, eat, drink, be merry, just be mindful as well.
 
It’s not uncommon that over the month of December 2019 to perhaps even mid Jan 2020 (when most people go back to work) the ‘rules’ go out of the window.
 
This can lead to people gaining up to 2 stone in weight, most of which is usually fat, not good.
 
It’s oaky though because in the new year they will become later focused and mike next year their bitch.
 
😂😂😂
 
Um, yea, no, no you won’t because you said that about 2019 and found every excuse imaginable to maintain the string of successive failures that have been accumulated over the last decade or more.
 
I guess at least in that way people are consistent.
 
It’s why new years resolutions are bullshit for the most part.
 
If someone truly wanted changed they’d already be well anther way to making it happen, as opposed to talking about it, making all the grandiose plans and then royally ballsing it ups within the first three weeks of the new year.
 
People just don’t want change, and that’s okay.
 
What gets me is who everyone talks about it, pats each other on the back and indulges one another bullshit.
 
Just stop it.
 
Please.
 
You know as well as I do that you’ll do nothing, simply because you don’t really want to and with the modern narrative of body positivity, accepting every flaw in a person (so long as it fits the social, economical, political narratives of the day) and generally pretending everything is great we are encouraged to do so.
 
True you don’t need to change, yet you should want to.
 
What is the sense in remaining as we are when there is so much to gain in experience, enjoyment and a sense of purpose/achievement from making the conscious choice to become more than what we are?
 
I don’t know, maybe it’s just me.
 
After stagnating for so long, making all the excuses and avoiding the future I’ve finally become too tired to entertain my own bullshit anymore, much less anyone else’s.
 
Take a look back at all the NYR that you’ve not hit.
 
Now ask yourself why you didn’t achieve them.
 
Finally make a choice, you want to change or you don’t.
 
Simple really.
 
Don’t get suckered in by enjoying failure and what is brings (sympathy, people being nice, an excuse to be weak), choose change, choose to struggle to succeed and embrace all the negative shit that comes with it.
 
In the end it will be worth far more to you than you realise.
 
Enjoy,
Ross

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Desire, Inclusivity & More

One thing that people universally desire from any for of exercise is a result.
 
Now what this result is can differ, however there is still one that is sought after.
 
Believe it or not this is why people actually start training.
 
What keeps people training is them actually achieving the result, not just enjoying the training.
 
In my experience people always seems o enjoy their training more when they feel it’s working, doubly so when it actually works, funny that.
 
If you are honest with yourself how much would you really enjoy something that isn’t giving you any real benefit or providing you a satisfactory feeling/result?
 
Not long I’m willing to bet.
 
I don’t say this on a whim either.
 
I say it because it’s true and working with hundreds of people of the years has only proven this, despite what conventional wisdom and popular opinion may say.
 
When you’re getting nothing from something you won’t do it for long, and even if you enjoyed it at the start that won’t last.
 
One of the biggest reasons we do anything is because we want something.
 
The modern attitude will say this is selfish and should be shamed, yet is there really anything so wrong with wanting more or the best for yourself?
 
No, there isn’t.
 
(so long as you’re not hurting other people to achieve it)
 
These days we allow people to fail.
 
In fact we almost encourage it by saying things such as:
 
“You’re fine just as you are.”
“If you enjoy doing it then keep doing it.”
“Do what makes you happy.”
 
While on the outside they all seem like the right and good things to say, this isn’t always the case.
 
There are many situations where when people do what makes them happy the consequences are disastrous, same goes for not pushing people out of the comfort zone to grow and shed their shell so that they can gain a new one.
 
Personally I hold inclusivity in contempt for this.
 
You see in trying to include everyone there were two paths to take to achieve this.
 
1 – Bring them up to higher levels
2 – Lower the current levels to make it easier
 
Our modern world went for the latter and as a result it’s made a lot of people weak, both physically and mentally.
 
This isn’t good.
 
Why would you not want to bring people up?
 
Now there will be plenty of people who say this isn’t fair, it makes people feel bad and so on, which may indeed be the case, however life isn’t fair. Life has never been nor will ever be fair.
 
The easy and fair life is a pipe dream.
 
The sooner people realise that the better, and the more willing they are to accept that it’s okay to want to improve on what they have and strive for more the faster they’ll progress.
 
While it may be considered selfish to want more, that doesn’t mean it’s not a worthwhile thing to chase.
 
Thinking back to your own training over the years, what did you enjoy the most?
 
Now think about when you got the best results (or achieve a goal you really wanted), did you enjoy the training/process purely because of the training/process or was it worth it because of the reward at the end?
 
Share your thoughts below.
 
Enjoy,
Ross

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Frustrations

While chatting to a client last night the goal was to listen o their frustrations. 

The didn’t feel for the effort they put in (to all aspects of their life) that they were getting their just desserts.

“My training is consistent.”

“My nutrition has been varied and clarions tracked.”

“My work has improved in both productivity and efficiency.”

“My life couldn’t be at a better point, and yet I’m not where I want to be, it’s so frustrating! I just start to think things will never change and just don’t know what the point is in keeping it all up.”

“I know things take time, I just want some hint it’s going to be worth it.”

A truly heartfelt frustration.

Often the effort we put into a great many things doesn’t yield the results we’d perhaps desire.

While this might not be fair it just is what it is. 

I have friends who dislike that quote ‘it is what is is’, potentially because of it being the attitude of people who have become resigned to the deterministic philosophy due to their life experience in always knocking them down or the undeserving getting that which they feel should have been theirs. 

It’s an understandable annoyance, yet these are also the same people that won’t outwardly express what is it hey want, or vocalise what is perhaps needed to be said to the right people,  they often just sit and wait in the hope that they will get recognised just because they feel they should. 

Sadly in this life if you want something you have to not only want it, work for it, or go for it, you must also make it known you want it by asking for it. 

Fortune favours the bold or brave (depending now his quote you prefer). 

It’s quite true. You’d be surprised what you can actually get simply by asking for it. 

Anyway, back to the frustrated client above. 

I was quite honest in telling them I didn’t know why they where not where they wanted to be or showered with glories praise, from an emotional standpoint that is. 

From a training/empirical standpoint it’s been 3 weeks into their current training after they spent 5months being inconsistent and basically pissing about and making poor choices. 

Yes I did tell them that directly because pandering isn’t what they needed and the simple truth is that you won’t often see much change in 3weeks, maybe 3 months or 3 years, however not 3 weeks. If you had dramatic change in such a short space of time, like say losing 2 stone I’d advise you go to the the doctor as you may have a terminal illness, yet this is the result people feel they deserve.

This was what prompted me to re-ask “What result/expectations do you feel you should have by now and why?, No, really, why? Why do you have the expectations you do?”.

Now for something a little bigger to consider, especially if you’ve felt/feel this way…..

Why out of all the people on this planet do you feel your the only one with these frustrations?

Why are you so special that the process should be different or miraculous?

Is it because you know someone who knows someone or you say it on social media?

Very few things in this life happen by accident. They are often an accumulation of minor, or major choices we’ve made or didn’t make and eventually they all come to fruition and result in X, Y or Z,which may or may not be your desired outcome.

As with any endeavour, even those that are truly frustrating, you must just accept that they will take time and perhaps be a tad more realistic with your expectations.

Frustration affects us all, yet like a lot of things they’re fleeting and not worth dwelling on.

Take a look around you, see that most other people are in the same boat and enjoy the journey because it’s rarely the destination that makes it worth while, it’s often the experiences you pick up along the way. 

Enjoy, 

Ross

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Test Your Might

“If you’re not assessing you’re guessing.” – various strength coaches
 
You may have heard these words before, but now I’m going to show you what they really mean.
 
– Finding gaps/holes in people fitness
 
Beware though, this will leave a fair few in a potential state of dismay because they’ve over estimated their abilities and now feel stupid.
 
Well, men will feel stupid and then justify why and make up 1000 excuses.
 
Ladies on the other hand will hold themselves back, which makes them look equally as stupid as the gents who try to reenact feats from their teens.
 
The funny things with testing is that it’s not mean to upset.
 
It’s merely a set of objective test to help gain an understanding of a persons current level of fitness.
 
***Tests can vary based on the goal or discipline***
 
It’s also worth remembering that a test only gives a piece of the puzzle, this is where we have the need for ongoing assessment.
 
What tests/assessments you choose to do will vary base don the context in which they’re required for.
 
As such there are no ‘perfect’ tests.
 
Yet there are still some that yield some great insight in to what people might be lacking in a vernal strength/ability sense.
 
Here are three of my favourite ones that people can’t hide form.
 
1 – Pull Up 1/2/3/4
 
Grab a bar (any grip, however DOH is my preferred).
 
Hang for 30 seconds, do 1 pull up.
Hang for 30 seconds, do 2 pull ups.
Hang for 30 seconds, do 3 pull ups.
Hang for 30 seconds, do 4 pull ups.
 
Come down safely. The feeing in your hands will return shortly.
 
Completing all 10 reps means a person will have more than enough upper body strength to do pretty much everything, if they can’t hang for the first 30 seconds then the’ve got work to do.
 
*Advanced Variation – there isn’t one, this is tough enough 😂
 
2 – Deadlift Max
 
Perform single deadlifts (any variation with a straight bar is acceptable).
 
Increase weight until speed is lost, this is safer than going until form starts to lose its tightness.
 
Bw on the bar is okay.
1.5xBw is decent.
2xBw is more than enough for people to be awesome.
2.5xBw+ well, that’s just impressive.
 
*Advanced variation – how much can they pick up from the floor and put overhead in a strict press fashion.
 
**BW on the bar is where most men ideally want to be, ladies 3/4bw, if either exceeds this then applaud because it’s well deserved.
 
3 – Squat & Hold
 
Perform a full ROM squat (hip crease below knee line).
 
Sit here while maintaining good posture, this is a mobility test.
 
30seconds is minimum required for health.
60sec is decent.
2min is very impressive.
4min+ guess they’ve got no need for chairs any more.
 
*Advanced variation – Overhead Squat. Being able to perform this movement is a good standard for many people to aim for.
 
The tests above are nothing spectacular, they’re merely three tools I’ve used over the years that have always provided a good baseline understanding of a persons level.
 
If someone maxes out all of them their training will be most enjoyable to program.
 
When we see gaps in one or more of the above that means their training will be set up to address those first.
 
The above is also most optima for the AVERAGE PERSON.
 
Yep, an average Joe or Jane that can do well in all of these will often have solid posture/strength, good body composition and move well.
 
Several things many people desire.
 
If you are training an athlete or someone for a specific goal then you may have specific tests you need to utilise.
 
You should investigate this thoroughly.
 
Enjoy,
Ross

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Permission Required?

Are you still asking for permission to live?
 
This may seem like an odd question, however, you’d be amazed at how many people consistently seek approval, validation or for lack of a better word, permission, to do just about anything.
 
Relating this to fitness, as a coach you’ll hear the following:
 
– Is it okay to eat XYZ?
– Does this sound right?
– If I do X can I have Y?
 
There’s a lot more where these came from as well.
 
All of them relate to people seeking the nod of approval before doing something.
 
This has two big impacts on people.
 
1 – It shifts accountability away from them on to you.
2 – It allows procrastination.
 
Looking at point 1.
 
If someone asks you for permission regarding an action or food choice they’re putting their accountability back on you because if something goes wrong or doesn’t work they’ll come straight back with – “But you said….”.
 
^^ This is something you’ll find everywhere.
 
A person will blame any and everything else before looking in the mirror and realising the blame/fault lies with them (the majority of the time, there are exceptions).
 
In regards to point 2, it gives people an excuse for inaction.
 
You see it in the working environment.
 
Boss – “Why hasn’t XYZ been done?”
Worker – “Because you didn’t ask me to do it”
 
*facepalm.
 
Long gone are the days of initiative and it’s understandable why it’s because in the past when people have tried to take the initiative they may have been told off for doing so.
 
Often it stems from childhood as well.
 
A parent (often your Mother) will ask you to do something and if you do it’s never to their standards, to which they delightfully say – “I should have done it myself.” – Or something similar.
 
Same goes for you doing something off your own back.
 
You may get a “Well done, but I wouldn’t have done it like that.”.
 
All in all, chipping away at your confidence to do things for yourself, this relates to many aspects of life.
 
You’re damned if you do and you’re damned if you don’t.
 
Thus the constant need for permission is born for a sense of protection.
 
Understanding where it all stems from is the first step.
 
After this, you can make your own choices moving forward, or maybe you can’t, I guess that’s up to you to decide.
 
Give the above some thought.
 
Enjoy,
Ross

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One coffee laden ramble

The internet being what it is can lead people to saying some rather bold things.
 
Some might not even be 100% accurate 🤯
 
Shocking, right?
 
That being said, we’d like to think that the majority of people are trying to be helpful however the might take looking past the endless ‘10% discount with code XXXX’.
 
In fitness everyone wants their slice of the pie.
 
Ironically though they end up doing the same things as everyone else and going for a very slim piece instead of actually trying to be an individual.
 
Despite all the memes about living your true life or becoming the best version of you, most follow the crowd.
 
Following the crowd can seem safe.
 
Safety in numbers and all that.
 
This however doesn’t give much room for reflection or growth though because let us say you read some of your older content and now know it’s complete horse shit.
 
What are you to do?
 
Have a follow up piece where you address past misconceptions and outdated information, or do nothing and not upset the apple cart.
 
Over the years I’ve personally done both.
 
In the salt decade or so it has been the former, however in much younger days the idea of being wrong or at least admitting it was a bitter pill to swallow however that attitude was grown out of.
 
One such topic that needed multiple revisions was nutrition.
 
As more knowledge as gained the simpler it became and despite the average person desperately hoping they had some sort of unique issue that was causing all their issues in truth it was just a lifestyle choice problem.
 
Talking about what you will do, want to do or could do is more than enough for most people to release a hit of dopamine so that they feel good.
 
^^ You know the chats you have while stuffing your face with delicious foods and alcohol and making all the bet promises of ‘starting tomorrow’, which for many never happens.
 
Taking control is hard for some people to do in their own life.
 
Same goes for info shared about fitness on the web.
 
It’s hard to admit that what might be shared could be missing some vital considerations and perhaps isn’t gospel.
 
This is where science/evidence comes in to play.
 
It backs up points, however it too can be abused and manipulated to suit a purpose/cause or prove a point.
 
Given this truth what is the average person to do in regards to knowing what is, what isn’t and what’s just complete turd?
 
Trial & error.
 
Yep, it sucks because there is rarely a definitive answer and you simply need to put time an effort in to things.
 
How much of each?
 
As much as you can spare and what you’ll find is that is just helps build a base, a foundation that everything else can be launched from.
 
You probably heard the old saying that ‘success leaves clues’.
 
^^ This is where listening to the anecdote of those who’ve achieved what you’re trying to is worth your time.
 
It doesn’t mean you need to apply it, however it can be useful to know provided you ask the right question.
 
Classically when you look at someone who is now the success you wish to be you end up asking what they re currently doing to be that successful and while it’s not a terrible question it’s the wrong one to be asking because you’re not in the same place they are.
 
The question you want to ask is this:
 
‘When you were in my position what did you do?’
 
^^ Ask for their original thoughts/avenues taken, problems, successes, sunken costs, wasted time and things they SHOULD have done yet didn’t because they felt at the time they knew better.
 
Much like looking at top level body builders.
 
People want to know their training and nutrition they do now, even though those asking the question are 110lbs newbies.
 
They’d do well to ask what said pro’s did when they were 110lbs and go from there – just to reiterate the point.
 
Anyway just a bit of a ramble today based on some reflective thought.
 
Enjoy,
Ross

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Expectations vs Reality

Do you know what is actually achievable from training?
 
In our modern odd world it’s easy to have the lines blurred.
 
Growing up with classic 80’s, early 90’s cartoons and action stars such as Stallone, Schwarzenegger, Lindgren, Van-damme, Lee, plus a boat load of other physical specimens it’s easy to see why the world has some distorted views.
 
I shared a book with a close friend recently.
 
This book was apparently quite eye opening to him.
 
Of course over the years I had tried to convey many of the messages found in said book yet they all fell on deaf ears.
 
The combination of body dysmorphia, unrealistic expectations and wrapped social media/movie/anime images had set quite the distorted image of what was real and what wasn’t.
 
The book is ‘Your Muscular Potential’ by Dr Casey Butt.
 
A very good read for those looking to lift the veil, you’ll potentially enjoy his website too as it contains all the calculators mentioned in his book:
 
 
Believe it or not you might be near your maximum muscular potential, that is if you’re of a decent level of leanness.
 
Filling out a t-shirt is easy when your fat so if size if your prize you might do well to ask yourself this; is it legitimate lean mass and size I’m after or just being big due to being fat?
 
^^ Food for thought.
 
Beware of what you follow in the world wide web.
 
You might be being lead astray.
 
Once you learn what is realistic and what isn’t (without ‘enhancement’) you’ll find quite the weighty stress removed from your shoulders.
 
Enjoy,
Ross

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Funny Old Emotions

Fellow coaches/trainers.

Are you in control of your emotions or are they in control of you?

Seems like a simple enough question to answer, it’s not.

You’d be surprised how many folk don’t really want to delve in to deep in to the emotional dregs that are weighing them down to find out which is the one causing all the other to pile up.

It’s surprisingly easy o know if someone is ruled by logic or feeling in a situation.

They either respond (logical) or they react (emotional).

Their tone of voice, pace, pitch, words spoken and often posture will give this away, not to mention some people faces just can’t lie.

Personally I’m like this, if something is utter tripe my face will let my fellow chatter companion know.

Another interesting bit of information about emotional reactions; it happens because it’s our egos way of protecting itself from death.

Yep, our ego fears its own death most.

Passional emotional reactions can usually end up linked to this, along with beliefs, values and occasionally a persons self proclaimed identity.

Don’t get me wrong, we need such things.

Without emotion we’d be no better than machines.

That being said, they can get in the way and control people for many years, a lifetime in some cases.

We link emotion to everything we do, literally

Once you can understand how and more importantly why then you will have a very powerful set of skills to help not only yourself but countless others as well.

Let us take food for example.

You will have a specific food that links to a specific emotion/feeling and when you’re not getting said emotion/feeling you will dive straight into the cupboard/fridge/freezer to pull out your crutch for that hit of instant gratification & feeling.

We subconsciously know this as well.

Why else do you think we ask people if they feel better after they’ve eaten?

We don’t ask them – “Are you nutritionally sustained from your meal?”.

No, we ask them how they feel and it they feel that they need any more or anything else.

Listening to the way people talk is an incredible skill.

Allowing each word to settle in your mind while also observing all the idiosyncrasies can really help you understand a person.

First though you must understand yourself.

“Because, if you can’t love yourself how in the hell you gonna love somebody else?Can I get an Amen?” – RuPaul

Give some though to the above, are you in control of your emotions or re they in control of you?

Enjoy,
Ross

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The KGB Method – Part 3

Putting it all together.
 
In parts 1 we looked loosely at how they days panned out.
 
Then through part 2 how you rotate the focus (daily or in a block of 3).
 
Below will be a brief example protocol you could potentially follow, however the main concept of this is to take away the idea of training different elements on different days.
 
The cycling or the movements and general focus of the training.
 
Finally it’s learning that just because you go to a gym or train that doesn’t mean you need to do body building style movements only.
 
^^ A trap many fall in to.
 
Okay, here we go.
 
– 3 on 1 off rotation
– Loading = go by feel or RM (rep max)
– Always leave 1-2 reps or something in the tank
– 2 lifts per session
– 20-45min per session (vary this each day)
– Rest as needed
 
Micro 1:
Day 1: Kettlebell – Fast
Day 2: Grappling – Slow
Day 3: Bodyweight – Flow
 
Micro 2:
Day 1: Kettlebell – Slow
Day 2: Grappling – Flow
Day 3: Bodyweight – Fast
 
Micro 3:
Day 1: Kettlebell – Flow
Day 2: Grappling – Fast
Day 3: Bodyweight – Slow
 
************************
 
Micro 1: 20-40min Sessions
 
Day 1: Kettlebell – Fast
 
A1 – Kettlebell Swing x 5-35 reps per set (p/s)
A2 – Kettlebell Shot-put x1-3 per arm (p/a)
 
 
Day 2: Grappling – Slow
 
A1 – Barbell Farmers Walk x20m, one bar each hand
A2 – Rope Climb* x1
 
*If no rope climb possible find something to climb 😂
 
Day 3: Bodyweight – Flow
 
A1 – Spiderman Crawl x20m
A2 – Inchworm/Down Dog x20m
 
Note down all the sets/reps you achieve, along with the loads used, remember though, you don’t need to keep the load the same each set, just saying.
 
************************
 
Micro 2: 20-40min Sessions
 
Day 1: Kettlebell – Slow
 
A1 – TGU x1 (p/a)
A2 – Renegade Row x 3-5 (p/a)
 
Day 2: Grappling – Flow
 
A1 – Sand Bag Lunge Shoulder Carry x 100m (p/a)
 
Day 3: Bodyweight – Fast
 
A1 – Plyo Push Up x3-5
A2 – CMJ x2 + Bound Jump x3
 
************************
 
Micro 3: 20-40min Sessions
 
Day 1: Kettlebell – Flow
 
A1 – Long Cycle x3min blocks
 
Day 2: Grappling – Fast
 
A1 – Sled Push x20m
A2 – Arm Over Arm Pull x20m
 
^^ Push the sled out 20m, walk back, sit down pull it back to you.
 
Day 3: Bodyweight – Slow
 
A1 – Single Arm Push Up x3-5
A2 – Pistol Squat x3-5
 
^^ Pause at the bottom of each rep
 
Repeat the above for one or two more rotations before changing exercises/movements
 
The above lasts for a total of 12 days, giving you 36 days for a full 3x repeat of it, of 24 if you do it twice, the aim would be to do a little more than you did the previous time.
 
That plays on the principle of Density (work done per unit of time), I’ve written about those before, just do a search on here via the tab and you’ll find more detail on it.
 
************************
 
As you can see the concept is simple, the training varied and you can be assured that the results will be plentiful.
 
Now you have the basic skeleton you can take it away with you and start to apply it.
 
Enjoy,
Ross

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Living with your mistakes.

“The road is long & the life short.”
 
You may hear many people talk about how you learn from every mistake, and so on.
 
I can tell you from experience that you don’t.
 
That is certainly not the case here on this side of the screen your reading 😂
 
It’s like the grey matter between the ears recognises what has just transpired was a colossal mistake and vows never to make it again.
 
Then it immediately hits the ‘reset’ memory button.
 
Shortly followed by this thought:
 
‘That seems like a good idea, yet why do I have this strange forbidding feeling in my stomach…. Meh, it’s probably just something I ate.’
 
*Cue fool errand and obvious impending mistake.
 
There is a reason we make the same mistake repeatedly.
 
It’s because of familiarity.
 
Yep, being the clever species we are, and one that tends to like sequential things, symmetry and especially patterns (ones we recognise from past experience), we’re likely to make the same mistake countless times.
 
It’s easy to get drawn in by what we know, even subconsciously.
 
We see, feel, connect with something that seems like we already know and that’s all we need.
 
This happens throughout life.
 
As such fitness is no exception to this, just look at the diet industry, that monstrosity has been spamming out the same new fads for decades and people still get drawn in.
 
Here is the cycle:
 
Fad promise of glory > naive & desperate person > they go all in > results achieved > reversion to their old familiarities > sadness > fad promise of glory > repeat.
 
You think we’d learn, right?
 
So given that which we know, what are we to do?
 
The answer is less sexy than you might imagine.
 
Keep a diary.
 
Weren’t expecting that were you.
 
Writing things down is a great way of keeping track of not just things in fitness, nutrition, business and goals, it’s also quite handy for life.
 
Sitting down after an event and putting pen to paper, or fingers to keys in this day and age, captures your emotions and perception of the events in that moment.
 
This can be great for self reflection.
 
If you ever sit back and reread your old experiences or vagrant thoughts you’d be surprised what you can learn.
 
Try writing as little as 200-300 words a day.
 
You’ll be amazed how easy it is and how much you can learn from such a simple task.
 
Don’t get caught up on trying to write war and peace.
 
Just write, this is for you and you alone, it doesn’t need to make sense, it just need to be.
 
If you wish to share a page or two, start a blog.
 
You will be amazed how many people resonate with the feelings you have, positions you’re in and just how ‘not alone’ we really are.
 
Enjoy,
Ross

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