Tag Archives: life

2 Reasons the average gym goer doesn’t need to isolate the front deltoid

It’s common place to see people doing front raises in the gym, even though for them it’s essentially a pointless exercise.

I’m not saying it’s a bad exercise, far from it, some top lifters need it as an assistance movement for what ever specific reason, however the average gym goer who has a program heavily biased towards pressing and anterior chain movements DOES NOT need to be doing front raises.

Before we go on let us have a look at some of the exercises that recruit the front deltoid.

  • Presses (pretty much all of them)
  • Bear crawls
  • Planks
  • Sled pushing

The main function of the anterior deltoid is shoulder flexion — lifting your arm up and to the front of your body. So any movement that involves this hits it, make a note.

That’s the first reason you don’t need to isolate this muscle.

The second is because daily life is heavily anterior chain dominant, here is a short list of daily living movements that cause a short/tight/over worked front delt and also high pecs too.

  • Sitting at a desk
  • Eating
  • Driving
  • Playing computer games
  • Putting things on shelves

You get the idea. Life is heavily biased towards overworking what are known as ‘tonic muscles’ of the body and rarely have you stimulating the phasic ones (posterior chain).

For the average person Id recommend having some form of reverse fly in every session and perhaps a lateral raise movement in each pressing session, I can’t remember the exact studies, I apologise, however on average the lateral delt has 2/3 the development of the front and the rear was barely scraping 1/3 of the front delts growth.

You’d also do well to chuck in face pulls, bat wings (isometric holds) and resistance band pull apart drills in your daily life (say 50 pull-aparts per hour and 60 seconds bat wing).

This simple information will help you balance the entire shoulder, it will also help improve your posture and look 100% better, no one likes a round shouldered look, its weak and prone to injury.

Enjoy,

Ross

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Two simple nutrition swaps for added fat loss.

Morning All,

Tweaking your nutrition can be hard, especially when it comes to knowing where to start if you find yourself working all the hours under the sun. Keeping this in mind here are two little tweaks that you can make that will help reduce excess calorie intake and start you on the right path.

1 – Buy more water to drink instead of smoothies, fizzy drinks or genera soft drinks.

2 – Swap your store bought sandwich for either meat from the deli and a bag of salad, or a pre-made one, you’ll find them under the sandwiches.

These will start to get you in the habit of making better choices for eating. You’ll also start to feel better as well.

Remember you can always have a little of what you enjoy, just don’t eat it in excess, unless you don’t mind the excess calories the goes with it as well.

Enjoy,
Ross

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5 Reasons you’re getting in your own way.

Morning All,
 
When it comes to progress in any aspect of life, you’ll often find that people in general do quite well when it comes to stopping their own progress long before legitimate barriers/problems appear.
 
Here are 5 of the most common ways you’re getting the the way of your own success.
 
1 – You’re failing to plan/set goals.
 
2 – You confuse being busy with being productive.
 
3 – You don’t ask for help when you need it.
 
4 – You’re easily distracted because you like to procrastinate.
 
5 – You’re scared of failing so you never really start.
 
Now a for 5 ways to over come these.
 
1 – Write down your goals and share them with people you trust to help keep you accountable.
 
2 – Don’t waste time, set up a list of things to do, then a timer for 33min and hammer out what you NEED to be doing first not he list, then take a 10min break and move on to the next thing. Learn to focus and stay sharp.
 
3 – Don’t let pride/ego get in the way, ask for help.
 
4 – Turn off your phone or leave it in another room, block Facebook and other distracting social media from your computer. Essentially remove your distractions.
 
5 – Accept there is a 98% chance you will fail at something, then take the feedback from this lesson and keep moving forwards, always forwards.
 
Success is never easy, it takes hard graft and you have got what it takes to do it, now get out of your own way and start moving forwards.
 
Enjoy,
Ross

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A lesson in being humble.

Morning All,

You might think that for people who work and write about fitness, training, lifestyle change or anything of a similar ilk that they’ve got it all sorted, they never fall to the traps of ego or pride and everything is as it should be.

I’m here today to tell you that if you assume that, you’ll most certainly make an ass out of you and me.

This morning I personally fell to my own hubris.

There was a lift I assumed would be hit and there would be no issues, it can safely be said that that was the mother of all mistakes because the lift was missed three times do to poor tricep strength in the lock out portion of the lift.

Anger ensued, disappointment was rife, clarity was gained, a lesson was learned.

Don’t assume anything until it has been done.

The next time you find yourself struggling and look to others and start thinking “They’ve got it so easy.” or anything similar, remember that chances are they have failed int he same way you have, they’ve learnt lessons you have yet to know even exist and made progress, it just took time.

Enjoy,
Ross

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How you doing?

How are you doing?
 
Like, seriously?
 
We are two weeks in to the new year and starting the third and I just wondered if anyone has asked you how you’re doing so far :).
 
It’s easy to get caught up in the New Years rush and forget that we need to take some time to sit back and take a look at how everything is going.
 
You’ll find it isn’t uncommon for people to outwardly say they are fine but internally the exhaustion is starting to take hold, perhaps not physically, but certainly mentally. Or maybe physically as well.
 
Either way, it’s good to keep a check on how everything is going and have somewhere/someone to sound off to, not only for our own health but also to gain perspective and assess if we are being productive or just busy for the sake of it.
 
Take 5min and writ down these questions with HONEST answers:
 
– How are you feeling mentally?
– How are you feeling physically?
– How can you improve these?
– What help do you need?
– Will you ask for it? – A simple yes or no will suffice.
– When will you ask for it?
 
These might seem odd but they will help you open some mental doors and prioritise, if you ask each of these questions for various areas of you life – Work, Health/Fitness, Relationships, etc – You will find solutions and be happier all in all.
 
Take some time to look after you, if you don’t then who will?
 
I will ask again.
 
How are you doing?
 
Ross

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Butt Hurt to Commence in, 3…2…1…

Monday, Monday
So good to me
Monday morning
It was all I hoped it would be…
 
That means gym 7-8am, 2 meals already eaten, 2 articles written and a back tweak, yay for me :/.
 
Morning Guys,
 
I trust you all had a productive weekend, if you didn’t, well… shame on you.
 
There is a lot of protection for peoples ego/pride in the modern age and it seems to be having a negative effect because it is making people lazy, more lazy than they have ever been.
 
Obviously there are those who are the other end of the spectrum and are anything but, however those are not the majority, sadly.
 
What ever happened to tough love?
 
You know, people would see you fail in a catastrophic manor, give you a pat on the back with a few words of wisdom and then tell you to crack on and stop wallowing in the mud.
 
These days that approach would be considered insensitive, inconsiderate to peoples feeling, belittling, demotivating and not supportive of people. I’m all for helping people but wrapping them in cotton wool? Nope, not my style, it does nothing for building character or more importantly, resilience.
 
Now that’s a word from the past, resilience.
 
What happened to it?
 
It seems to have been forgotten in the channels of time along with – that’s life, get over it, better luck next time, toughen up and “perhaps you should try knitting”.
 
All joking aside, the kid gloves of the modern world are actually a very dangerous thing, they hold people back and give false expectations or rather, they give people a sense of entitlement and that is a very slippery slope, let me give you an example oh how this relates to fitness.
 
Person A – Works hard, does everything they should be doing to get their desired results, accepts set backs and take on board constructive critique on the chin for what it is (advice to help them grow) to allow progression. The they achieve results because they understand they have to work for them and that nothing ever comes easy. They earn their success. 
 
Person B – Works semi moderate to not really doing anything meaningful, does some of what they should do, feels life is against them and no one ever helps them, rejects critique because it hurts their feelings, stays in the comfort zone but feels they should get the same results as person A because they just should. Sadly results will happen initially then taper off fast, potential regress too and this is obviously not their fault at all… They feel entitled to success (this is not good). 
 
Now these are actually real examples of people, they haven’t been made up I am sorry to say.
 
Many of you know that nothing in life comes easy and chances are for the majority it never will, that’s just life. While I agree we need to be mindful of people and encourage them there also has to be a line where we say “Stop pissing about, the problem is you.” which we seem to be afraid to say nowadays.
 
Maybe it’s my attitude… It’s definitely my attitude, it doesn’t have time to waste on people who feel entitled, yep, that makes me an asshole but hey ho, we can either work hard or not, it’s that easy.
 
Which camp do you fall in to, honestly…
 
Work hard and you will achieve what you deserve in the end, accept life isn’t all sunshine and rainbows, become resilient and earn your success, don’t expect it all to be given to you on a plate, you’re not entitled to success, work for it, earn it, deserve it.
 
Enjoy,
Ross

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Deep for a Monday

Remember Who You Are…
Morning Guys,
Are you one of the people that has tried so hard to be an ‘individual’ that you’ve ended up being just like everyone else?
If you open one of your social media apps you will find that there are at least a handful of people on your feed that are talking about how they’ve made changes, achieve results, become a better version of them etc, all in an attempt to be different and change who they were, while ironically ending up just like all the people they used to dislike.
I’m all for people making a change, getting results and gaining self-confidence and self-worth but never at the expense of who they are as a person.
You will find that those who attempt to change their physical look to make themselves feel better mentally often end up feeling worse and unfortunately lose themselves, for lack of a better word to describe it.
These people become obsessed with their new identity and give up everything that made them an individual, that basically made them who they were. Their online image… It’s now who they are and if they were to lose it the false and fluffy reality of Facebook/Instagram Likes and virtual validation would disappear and we just can’t have that happen now, can we.
Take a moment and think back to where you started your journey and where you are now.
How have you changed?
Do you still hold your core values/beliefs/interests or are you now living as the character you created to make yourself happy for that brief moment?
It’s understandable that people mature and grow over the years but there is a difference between that and changing who you are for other people so that you will feel accepted or receive the validation you so seek. Why do you think there are a lot of people who on paper, or rather, on screen seem to have it all and be ecstatically happy yet in real life they are hounded by depression and other such alignments. Just think about that for a second.
If you have a goal I want you to work hard and achieve it, just don’t do it at the expense of losing yourself in the process. Remember that how you look will always be the least interesting thing about you.
Enjoy,
Ross

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Laced with Excuses

Are you guilty of this?
 
Asking for confirmation of an excuse, rather than an actual answer/solution to your problem.
 
It’s quite a common thing. You will find that people ask questions in the hope that the excuses they lace within their questions will be confirmed/reassured so that they can not do what needs to be done.
 
Might sound harsh, but it’s a sad fact of life.
 
The next time you ask a question LISTEN to the answer.
 
If you’re asking about fat loss, wait until the person you’ve asked actually answers, don’t jump in with some rubbish like “Oh but obviously we are all different and I don’t eat much and can’t lose weight because I work long hours and so on”. No matter how much you’d like to hear it you can’t really get around the first law of thermodynamics, even if you have hormonal issues that predispose you to fat storage the simple fact of Energy Balance is something you can’t ignore (meaning you’re in a positive one – eating too much for YOU).
 
It’s okay if you don’t agree with the answer but at least listen to it first. Don’t lace a question with a pre-determined excuse, ask to learn not to protect your ego.
 
Enjoy,
Ross

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It’s all on YOU

A short post today to tell you who is in control of your nutritional habits.
 
You might think it’s one of the following:
 
– The Government
– Social Media
– Your Friends
– Family
– Personal Trainers/Coaches
– Work
 
While they can al have an influence, there is only one person who is in complete control of your nutrition, are you ready to find out who?
 
It’s you. No one else, just you.
 
Excuses can come in fast and hard about how life isn’t fair and the whole world is against you but the truth of the matter is that you have control of what you choose to do in a nutritional sense. Unless someone is holding a gun to your head, no one is forcing you to have that entire packet of nuts, that was your choice.
 
We live in a world where we are told that we are what we are, but we don’t have to be. There is always a choice to be made an with each choice comes a price to be paid, chose wisely.
 
Be accountable for you own nutrition, learn new things and find what works for you.
 
Enjoy,
Ross

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