Tag Archives: life lesson

Progress in Life, Lifting and Learning

There are a lot of things to remember when it comes to making progress in life.

Well, at least that’s what most would have you think.

Over the years these have been the glaring consistencies:

– Master the basics
– Failure is the best teacher
– More is rarely better, it’s just more

In regards to the first point, if you are looking at it in a fitness sense you’ll not really need more than the basics and while all the other options available are nice, they’re not necessary.

Squats, Presses, Pulls, Loaded Carries & Moving.

You don’t need much more from the gym, the rest you can gain outside of 2-3 sessions per week by partaking in various hobbies.

Life doesn’t need to be spent living in the gym.

A lesson it took me many failures to learn because of doing too much for too long and not getting anywhere that is where understanding less done better yields greater results than more just for the sake of more.

Live wise the above got in the way of experiencing it.

It’s a place many fall into, especially when they feel that by changing their look to gain more confidence, attention and self-love will be the answer, which of course it never is.

The reason for that is a simple one.

Just because you change who you are on the outside that doesn’t mean it will even scratch what you are on the inside.

The gym doesn’t change who you are, you do.

The gym is meant to help improve your life, not consume it.

If you’ve spent year in there training away and still feel no better in who you are then you’ve merely exchanged on prison and place to hide for another.

By all means train, move well, look good on the outside.

Just be sure to live and grow on the inside too.

Enjoy,
Ross

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***Why training 2-3 days per week is actually better for you than 5-6***

Across the years of ramblings you’ll find many a message on here.
 
Some align and fit together nicely while others contradict each other.
 
Each post is often written based on its own context, however in fitness you will find that most of the time things don’t really line up, unless you loos specifically for things to make it happen.
 
Take the above, training 5-6 days per week is 100% the best option for some people, especially competitive types or those with specific goals.
 
In fact, hitting up to say 15 sessions or more per week is the way for some, just not all.
 
Would it be great if everyone could train multiple times per day?
 
Yes, if you look at all the information, both imperial and anecdotal, you will find that training for around 45min per session (that is time spent in the working zone, that doesn’t include warm up/cool down) done multiple times per day is literally the best way to train.
 
There is only not problem, it’s not viable for 99% of the people.
 
Okay, maybe 98%.
 
You see while the above is great on paper it doesn’t take in to account that little thing called ‘life’ for most average people.
 
Yes you are an average person, just like me.
 
As such you don’t need to total 800+ training sessions in a year, you just don’t, I mean come on people, yo’ve got to live as fulfilling life that has more than just training in it (unless you’re a super athlete and paid to do a sport/train, in which case you do your job).
 
This is where you find training 2-3 days per week helps.
 
It seems like it’s not enough.
 
Trust me I understand that agonising pang.
 
At one stage in my life even saying those words would freak the shit out of me and I could swear that I’d just instantly gained 3% body fat from uttering such heresy.
 
Obviously that didn’t happen, however it was quite the large clue that the ‘healthy mindset’ of fitness has become poisoned and in fact my addictive personality had taken over.
 
You see my end there is a tendency to replace one addiction with another, that’s a story for a different day though.
 
So what can training 2-3 days per week do for you?
 
Well….
 
– More freedom to have a life & pursue other pleasures
– Require logical training (no fluff, just productivity)
– Ample recovery
– Higher adherence as getting 2-3 days in out of 7 is easy
– Reduced stress
– Progress (due to actually recovering – SAID, GAS, etc)
– Time, you get more time and that is a precious thing
 
With the points about they are all pretty self explanatory.
 
The big three though are having less Stress due to not needing to live in the gym, if you only train twice that’s cool, whereas having set rota of 6sessions and when miss one you freak out it just doesn’t make for progress.
 
Also training less days means that you are more productive and can really give it a good effort and then actually recover enough from said session to legitimately progress your next session. Very hard to do if you train all the time.
 
Lastly is the fact you’ve just got more time.
 
This means you can give more attention to life, perhaps even tidying up your nutrition or just generally being more chilled because training is there to enhance your life not take it over.
 
Now I can’t just let you go without a little something.
 
This is not body body building, it will be for overall strength and conditioning, if you would like a specific example let me know in the comments below.
 
Here is a small template for training 2-3 days per week.
 
Day 1 – Posterior Chain Focus
Day 2 – Full Body Focus
Day 3 – Performance Focus (optional)
 
Some training ideas:
 
Day 1 – Posterior Chain Focus
A1 – Deadlift (any variation): 5-25 total reps
B1 – Pull Up: 50-100 total reps
C1 – Odd Object Clean & Press: 10-100 total reps
 
Day 2 – Full Body Focus
A1 – Squat: 50-100 total reps
A2 – Dip: 50-100 total reps
B1 – Bent Over Row: 50-100 total reps
B2 – Press Overhead: 50-100 total reps
 
Day 3 – Performance Focus (optional)
A1 – Power Clean or Snatch: 5-25 total reps
B2 – Push Jerk: 5-25 total reps
B2 – Sprint: 30-60m
C1 – Loaded Carry (any position/variation): 10-20min
 
Give training less an honest effort, you’ll be amazed at the results you can get from doing less better.
 
Enjoy.
Ross

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Why inclusivity is destroying fitness.

Controversial, right?

In a world where everyone is now special, needs a cuddle and has to have everything just as they need it otherwise a safe space, blanket and glass of warm milk are required, we’re truly becoming detached from reality.

Don’t get me wrong, or do, it doesn’t really matter.

Being inclusive and trying to appeal to a wide audience isn’t the devil, however it is leading to people putting feelings above what is perhaps needed or practical.

While feelings matter if we don’t ever learn to deal with the uncomfortable ones we can’t grow as a person.

Too much people now and everything spoon fed to them.

The regression to a childlike attitude in the growing population of adults is frightening because as time goes on and the larger majority become mentally softer it leaves the door wide open for nasty things to happen.

Without hardship you can’t develop a level of toughness required to survive.

You can see it in fitness across the modern world.

Pandering, kid gloves, pointless praise and more.

It’s the adult equivalent to pinning up a child’s picture of a macaroni owl on the fridge and saying – “Wow, this is so GOOD” when in truth you know it’s a piece of shit that looks nothing like an owl and that it was made in the dark using their feet, yet you say it does to protect their feelings.

Yet you teach a child that for something else to go on the fridge it needs to be better than this… ‘owl’…. tough as it might be it helps the child grow and start to appreciate the need for standards, effort and ‘good work’.

Praise is only given when deserved, it shouldn’t be on tap.

If it is then it means nothing.

These days though there can’t be any negativity because negativity (constructive criticism) is the devil!

It’s not you know, it’s a necessary and essentially part of life.

Being all inclusive and trying to cater for everyone (in fitness) is the same as leaving the tap of praise running.

We need structure, we need levels of hierarchy (yes, I said it) because this helps uphold a standard and allows for people and the industry to grow.

Why lie to people and tell them they’re doing well when in reality their standard/quality of fitness/result is akin to that of the macaroni owl.

True enough everyone starts somewhere.

This doesn’t mean that we bring down everyone else level/standard to appease the bottom feeders.

Dragging everyone else down to make others feel better is backwards, this is why inclusivity and catering for everyone is destroying fitness and even overall standards across the broad scale of life, in my opinion anyway because that’s all these ramblings are.

While many won’t agree that people need to find a level or as some say ‘their place’ in the world, without such things in place to sort the wheat from the chaff and provide the protectors and people who will do what is needed, the door will be left wide open for some nasty things to come through it without any resistance.

What do you think?

Please do share your thoughts below.

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Super secret nutrition tip to guarantee success.

Utilising this groundbreaking truth will literally change your life.
– Make concise conscious & accepting their consequences.
As adults we are free to choose our desired nutrition protocol for life. We even have the ability to change it too 😱
 
One thing to remember though is that whatever you decide to do there will be consequences as a result of said choice and no amount of shifting blame, ignoring logic or just ‘how good you’ve been all week’ will change that.
 
Listen guys, if you feel like having cake then go have cake.
 
It’s pretty simple.
 
Yet if having said cake sends you on a downward spiral (and you know it will) and you still choose to have the cake then that’s on you. Even if you say you were ‘stressed’ or ‘needed’ it or whatever, you still made the choice so you’ll have to deal with the ramifications of it.
 
Being a little more responsible makes for big changes.
 
Give it some thought.
 
Enjoy,
Ross

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Beware the Company You Keep

Nutrition is a struggle for a lot of people.
 
The connection many have to their foods is strong.
 
Considering most people have a food for every situation, mood or desired feeling they’re after its easy to understand.
 
Try to make some adjustments, even those that will result in long term benefit and people just can’t handle it.
 
Like a child they pine over their treats and get pissy.
 
Of course you can eat, drink and otherwise consume whatever you choose if you’re an adult yet you’d do well not to expect sympathy or leeway when you start complaining about being overweight.
 
That my friends is the result of your choice, own it.
 
Now you’ll find many start to say that it’s easier for some, they don’t have that sweet tooth or what ever other bollocks will be cultivated to justify their behaviour.
 
True enough there can be some deep psychological reasons for addiction to foods, yet given the level of intelligence and information in our world now people know this already.
 
Thus is comes down to their own choice.
 
So you might be wandering what makes people decide to go for a different choice, the answer is simple yet not very nice.
 
They’ve finally reached the point where they feel bad enough about themselves to do something.
 
The discomfort now outweighs the small pleasurable hit they get from food.
 
In my experience people are more likely to move away from pain than towards pleasure.
 
Yet this can be hard when you’ve got an addiction.
 
Oh yes, many people are heavily addicted to food, or rather the feeling that food gives them.
 
Being the emotional creatures we are we get addicted to the feeling that we get from ‘the thing’ as opposed to getting addicted to the actual thing itself, for the most part.
 
If you’re genuinely not sure why you can’t make an adjustment to your nutrition then apply the following steps.
 
1 – Eat as normal
2 – Write down each feeling/emotion said food provides
3 – Reflect on this and make a choice
 
I know people will start to bitch piss and moan about life being for enjoyment blah blah blah.
 
Okay we get it, people like foods such as ice cream.
 
News flash, this is pretty much true across the board.
 
Decedent foods will always be sought after because that’s how we evolved, to seek out those foods that light up our senses and make us feel good, yet in our world of overly abundant amounts of them this just leads to one unfortunate outcome….
 
You get fat.
 
There I said it.
 
Making poor food choices multiple times over and in large quantities will lead you down he path of getting fat.
 
Of course how large you become will be determined by your social circle and what they consider to be acceptable.
 
You see peer pressure is just as prevalent amongst obese people as they say it is amongst the slim.
 
If you’re surrounded by the large and you’re not large then in time you will join them. They will make subtle remarks over time about you not eating enough, being small and so on.
 
Eventually their peer pressure leads you to obesity and poor health.
 
If you delve in to the social circles/backgrounds of people you’ll find the reasons for why they are the way they are.
 
You are the way you are because of the choices your group allows you to make because it fits in with their values, beliefs and biases.
 
The mythic state of being an individual is not really what people think it is.
 
A tough truth to hear.
 
Take some time to mull over this.
 
Look at the people around you, closest to you and see just how they’ve influenced you.
 
Then make a choice, stay in the place you’re in or make a change.
 
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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Good Old Arthur.

As a youth I did some classic work labouring, you know the kind, on building site being a gopher essentially.
 
There was another lad who worked at the same time, a couple of years older and the rest of the lads on site used to call him Arthur.
 
Being of the ilk who enjoyed a good book my mind went to the realms of the King of Knights, Excalibur and the Holy Grail.
 
Turns out if was because he’d often leave things half done.
 
Thus his full name was “Arthur Job”, say it quickly and it will all make sense if you’re still unsure.
 
This attitude is not something exclusively for the youths of the world, in fact there are a lot of adults who will only ever do things half heartedly and really finish anything meaningful.
 
Perhaps it’s because they fear putting in the effort required and what might happen if they fail epically, or they could just be lazy I suppose.
 
How many times has you only ever doing half of something?
 
I can say there has been a fair share of things my end and the reason for it was always the same; it just wasn’t something I really wanted to be doing.
 
Given this insight I will always ask myself these two questions before undertaking a task.
 
1 – Is this something I absolutely NEED to do?
 
2 – Is this something I WANT to do?
 
If the first is a yes then regardless of if I want to do it or not it gets done because of necessity.
 
If the first is a no and the second is a yes, then I will do the thing, however if both are a resounding no then I just won’t do them because it’s not important.
 
A simple way to live really.
 
These simple questions avoid me promising things I can’t or don’t want to deliver and trust me it saves a lot of hassle in the long run.
 
You should take these on board and apply them to some elements of your life.
 
Let us take fitness for example, given this is a fitness bias page.
 
Fat loss:
 
1 – Do you NEED to lose fat?
2 – Do you WANt to lose fat?
 
The first might be a no, fair enough.
 
The second could be a yes, then you will have to understand why you want to lose fat, perhaps it is to attract someone else, or just to feel better, or to feel comfortable having sex with the lights on, or whatever.
 
Once you make the decision to do something, you see it through to the end.
 
Take these two questions, apply them and don’t end up becoming just another Arthur of the world.
 
Enjoy,
Ross

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3 Reasons you need to ask for help this New Year .

As silly as it seems, a lot of people won’t ask and for stupid reasons as well.
 
It is important to seek out others to support you.
 
Of course there are more than 3 reasons, however these are the most relevant.
 
1 – You can’t do it alone
 
Might seem obvious, yet so many will try and be a one-man band and tackle it all, then they wonder why everything is on mediocre at best.
 
The whole idea of you being a combination of the 5 people closest to you, its kinda like really true.
 
Give it some thought.
 
2 – Skill Gaps
 
As people we want to think we have all the skills we need, and this is sadly not the case for the majority of us, we need people we respect and trust at our side to fill in our gaps.
 
Take the PT business for example.
 
New people to the fray just about know how to train people, just about. In regards to business most have no clue on the following – Marketing, Taxes, Business Planning/Budget Management, the list can do on.
 
Yet even potentially knowing this they won’t seek out some guidance, often using money as the excuse, yes excuse because that is what you have business loans for to help you get your business up and running by hiring the people you NEED to help you succeed.
 
Many won’t, how do I know this?
 
I know more people who failed to stay in the business than actually stayed, and I see more people dropping out every day.
 
Ask for help, it will be worth it.
 
If your skill gaps are in say the knowledge of fat loss and that is your goal, then please hire one of the aforementioned PT’s.
 
3 – Being too scared to ask
 
This one is the easiest to understand.
 
People don’t want to seem weak, or like they can’t do something, I get it, it’s painful to admit you can’t do something and it makes you feel bad about yourself, however that is a mindset you’ve learned, you weren’t born with it.
 
Do you think a child feels bad when it’s learning to walk and keeps falling over?
 
No, it just keep doing what it needs to, and when it can’t do it alone it gets helps, either form a parent or something close enough to grab on to.
 
We are taught that asking for help is a bad thing from our earliest days in school.
 
Think about it, teachers would not give you the answer, they’d want to you find it for yourself, and while this is an incredibly useful skill it planted a seed that this is how we should do everything, and that is just not true.
 
In the working world if you don’t know something you must ask for help, less you completely balls up a project that could not only cost the company millions, it may also cost you your job.
 
Yet in knowing this we still fear asking for help.
 
To some the feel as if asking will put them below other people, they’d be someone to pity, subject to their benefactors benevolence, and whatever else you want to say.
 
This might be true, however once you’ve gotten the knowledge, or the skills and you know how to move forwards you many not need that specific person every again, however you do need what they know.
 
They weren’t wrong when they said that knowledge is power, because it is.
 
Better to ask a question and be thought a fool for a mere moment than stay silent and be branded foolish for life.
 
Give the above some thought and share your personal reasons below as to why you don’t, won’t ask of help.
 
Enjoy,
Ross

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