Tag Archives: life

Is it really your body you should hate?

Do you hate your body?

You shouldn’t, it does a lot for you.

A lot of people certainly do, yet there is something that many forget when they are steeped in their loathing.

It’s not your bodies fault it is the way it is.

Honestly, for the most part it does it’s best to keep going for you, despite the excessive amount of calories you force in to it via sub optimal food choices, calorically dense beverages, or even the sleep depriving activities you subject it too.

Regardless of what you do to it, it does it’s best.

So, let us say you have a few extra lbs, who’s to blame?

Is it your body because it’s out to get you and store as much excess body fat as possible so that you have a lower value in the overall dominance hierarchy, or is it because of ‘you’?

*’you’ being mental attitude, bad habits, lifestyle choices, essentially your consciousness, you mind as it were.

Our bodies are vessels, nothing more.

We are in control of them because nothing happens without some form of thought process first (for the most part, medical exceptions that affect mental/hormonal health/perceptions of reality or control excluded).

A lot of people find it easier to blame poor genetics, a bad hand that life dealt them, basically anything else other than themselves.

You’d be surprised how many people keep their ‘genetics’ int he fridge or wine rack.

It is in everyone to take control, all you need it to look inward and honestly think for yourself for a change.

“I think, therefore I am.”

Wow, this is getting quite deep ūü§Ē

Don’t hate your body, appreciate it because what you see aesthetically is not a reflection of a ‘naughty/bad body’ it’s a reflection of YOUR mental state, of your mind, a reflection of what we might call ‘you’.

Your body is not to blame, you are, remember that, accept it and change it.

Change your attitude and you will change your life.

Give it some thought.
Ross

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Guess who’s fault it is….

Morning All,
 
There is always a decent amount of talk on here about training, occasionally there is even nutritional information.
 
All of it is based on what a great many people have done in the past and succeeded with.
 
Now before you start screaming at the screen “Everyone is different, we need to find what works for each individual”, you’d do well to keep this thought in mind.
 
– There is a high probability that you’re not special, or as unique as you think.
 
It might seem like a horrible thing for some to hear, however it is quite true.
 
For example, I have yet to see someone who doesn’t make progress on a solid 6-12months of 5×5 when programmed correctly. Or a person to not make positive body composition changes by improving food quality and keeping a food diary.
 
Yep, we all fall in to this part of the bellcurve.
 
Of course there are some people that are on the fringe and known as hyper-responders & non-responders, however for the most part I’m willing to be that’s not you.
 
Why would I make such an assumption?
 
Experience, a lot of experience.
 
If you were truly one of those you’d be easy to spot. You know the types, those who can’t lose fat regardless of what they do, or those who can’t build muscle, the ultra rare ones.
 
That’s not you, as such here are your answers if you think those are you:
 
Weight/Fat Loss not happening = you’re consuming too many calories & under stimulate your body in training, fact.
 
Weight/muscle gain not happening = you’re not consuming enough calories & under stimulate your body in training, fact.
 
Two very hard pills to swallow, even if they’re sugar coated too.
 
I get it you know. Why you want to be that exception to the rule. To be the one that truly has the world & it’s dog stacked against you, it’s easier to have that as an excuse than to accept the horrid truth; it’s your fault because you’re not doing what you’re supposed to be doing.
 
How do I know this?
 
I’ve been that person.
 
In my early teens I was that guy, the one who said “I can’t gain muscle because of my crappy ectomorphic genetics.” this, was rubbish, the truth was I simply wasn’t doing want I needed to be doing, that is also your truth.
 
Harsh, incredibly, however the sooner you accept it the sooner you’ll start making results, or you can’t continue lying to yourself, at this stage in my career of helping people I don’t care, it’s not my job to wipe your ass and pander to you.
 
After the above abuse, will yo do something? Not for me, for you.
 
Write down answer to these three questions, BE HONEST.
 
1 – What is your goal & is it truly important to you?
 
2 – Do you know the behaviours necessary to achieve what is important to you?
 
3 – Are you doing the above, if not, why not?
 
It’s time to be honest with yourself.
 
You should look in to this thoroughly.
 
Enjoy,
Ross

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IMPOSTER!

When was the last time you were honest about what you wanted to achieve?
 
Like 100% honest.
 
Most these days will write goals and/or follow pursuits that they feel will please others, perhaps to increase their own social value and standing in their circle of influence, perhaps just to fit in more.
 
Regardless of what the motivator is, it seems that a great many people are just not happy on that path, possibly because it’s not the one they really want to follow.
 
We are social creatures at heart, yet we are also individual.
 
Many see things differently, many also see things the same, it might just happen to be that you’re in the wrong group and trying to keep up is just too stressful for you, as such you’ve become one of the lower ranking in your gaggle.
 
It’s not uncommon to cling on to what we have, even if it is to our detriment, it’s just how we are. Flawed, human.
 
A lot will be very scared of letting go of what they have, be that material, social or philosophical because they’ve gotten to the stage where it defines who they are, it’s part of their ‘character’ if you will.
 
Which, as with most things, can be a double sided blade.
 
If you’ve tumbled across a place you naturally fit in, you’re life will seem great, if the opposite is true there will always be an underlying stress, something you can’t put your finger on.
 
There is a technical name for it, Imposter Syndrome.
 
Yep, it’s a real thing.
 
Essentially you’re playing a part that just isn’t right for you, as such you have a low level of trait anxiety that eats away at you, eventually it all goes tits up, every single time.
 
Ask any person of an experienced age and they will tell you something along the lines of “It just wasn’t worth it.” or “Always be yourself.”.
 
To many those words are arbitrary because people so desperately want to fit in, I know, I’ve been there on the odd occasion.
 
Let me share a short story of one such time.
 
All of the people I used to train with (training partners), wanted to be ‘big & strong’ they wanted size, strength and didn’t care how they looked, now being a vain miscreant that I am this went against my nature, yet I tried to follow the crowd.
 
It didn’t last long, to me being lean, strong and athletic is top trumps. I’d rather be smaller and look good naked than bigger to only look good in clothes and shit outside of them, that’s just 100% vanity on my part.
 
Did I lose some connection with those training partners making the choice to follow my own ‘intuition’, yes, and that was okay because while ti was enjoyable training with them, they weren’t my ilk. We;re still friends, I just can’t train with them as our desires are too different.
 
A lot of people can’t do this, they need to social acceptance, even if they claim not to, they do. This is also why you’ll find people stay in shit situations in a career, they need to belong and to leave it is too hard/scary.
 
All the while they feel like an imposter, a fraud who is one slip up away from getting caught out and biblically shamed.
 
To me that’s no way to live, it’s just not worth the stress.
 
So this brings us back to the original question, when was the last time you were honest about what you wanted to achieve?
 
Give it some thought.
 
Enjoy,
Ross

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The next big ‘thing’ in fitness

Longevity.
 
I reckon that will be the next big thing.
 
While the aim of being healthy, mobile and abel to live a long and fruitful life has always been a priority to some, it’s not yet mainstream.
 
This is going to change me thinks.
 
Training for things such as strength, aesthetics and other common fitness goals isn’t easy, it requires dedication, accountability and above all else consistency.
 
Longevity on the other hand requires minimal effort, and that my friends is why people will find it appealing.
 
People will want to shy away from the harder stuff and start championing that they are training for longevity, it also helps that people don’t know what it looks like, thus making it easier for people to sell in the upcoming future.
 
In a nutshell here is a guide to it:
 
– Maintaining overall health (regardless of weight)
– Keeping your full ROM (regardless of weight)
– Being strong enough to do daily tasks with ease
– A CV system that allows you to run up stairs, or to the bus
– Keeps you alive past 70
 
All worthy things, however it’s the fact that it has no bias towards look or a numerical achievement that will entice people.
 
Very few want to work hard, many in fact just want to not feel shit about themselves, as such they will search out a group to which they can belong without too much effort and no judgement, seem fair enough to me to want that.
 
We are social creatures, we’d rather belong than not.
 
Give it time, if you’ve watched the trends of fitness you’ll see where I’m coming from with this.
 
Watch this space,
Ross

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Morning Meditation & Introspection

Introspection is a great thing.
 
It can help uncover a multitude of things that can help us let go of that which weighs us down and move forwards.
 
Is it something you practice?
 
Morning All,
 
Taking the time to examine ones self is a worthy practice.
 
You’ll start to see past a lot of your own bullshit and just knowing that is in of itself something that will make you smile.
 
To be honest and call out your own rubbish is a sure fire way to remove your current barriers and start to plan a progressive path forwards.
 
This can be done in relation to fitness, nutrition, general life and much more.
 
A great way to start this off is by spending 5min in silence with nothing but your own reflective thoughts based on this question:
 
Why do I tell myself & others (insert your own plight).
 
Once you’ve given that some thought, write down your conclusions as to what good that thought is doing you and why you would want to allow yourself to house that thought and verbally repeat it to people as an excuse for what ever reason you do.
 
Do this just once per day, then move on and continue with what ever else you have to do.
 
You might find out some rather interesting things about yourself.
 
Then, when you are ready –
 
Acknowledge, accept & let it go.
 
Enjoy,
Ross

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Why choose health when you can choose sickness instead?

If 2017 didn’t go the way you’d hoped, don’t worry, 2018 won’t be that different.

We are creatures of habit, unfortunately.

Some may even call us lazy.

Think about it for a second, there are plenty of less than optimal things people willingly choose to continue doing each day (for what ever reason), things such as smoking, drinking, drugs, binge eating, crossing the road without looking, telling their significant other they’re wrong, the list of things people do that are hazardous to their heath just goes on and on, yet the repeat their patters everyday.

Do you repeat yours?

If you do, this shouldn’t be a cause for concern, is should just be acceptance that you have a choice to make and you’re making it.

Now except for truly extenuating circumstances, most of the things that happen to us are of consequence related to our choices, be those immediate or delayed.

Take eating terribly for example.

This is something people do willingly because the risk-reward is worthy it currently. Give it perhaps 10 years and they may find they’ve pilled on 5+ stone, this might be enough for some to decide that they’ve not made the best choices in life and start to implement small yet sustainable habit/lifestyle changes to lead a more fulfilling life.

On the other hand some will go the other way and fall in to the group that say “Sod it, no point in changing now.’. This may eventually result in a medical issue – heart problem, diabetes etc – however it’s something they’re willing to have happen and thankfully because of the great advancements in medical care it can be managed and their poor quality of life sustained.

Could you imagine if medical help was only give to those who lead a mostly optimal life in terms of their lifestyle habits?

What a change that would be.

Sweet treats would be just that, treats had on rare occasions, not a staple ‘food’ of daily life. Then there would ¬†be the amount people smoke, geez that could even be a relic of a forgotten past.

Sadly though this will  never happen and as such is moot point at best.

That said, I want you to give it some thought. Think about what you’re doing to yourself, supposing that you were not born with or unfortunately become afflicted by a serious medical condition and had the ability to leads a healthy, active life and just thought you’d rather slop around, get fat, become increasingly more unhealthy and slowly destroy yourself one day at a time.

Okay, that is quite harsh, however it’s true for many people.

Over the years I’ve been lucky enough to work with people who through no choice of their own have had a very hard life, rife will illness, poor health and much more, yet they make the best choices they can to get the best out of their life and optimise what little healthy they have. Then there’s you, smashing 2 bottles of cola a day while finishing of a pac of 20 super-kings over a nice Dominos.

Remember you don’t have to change your life, you don’t have to value your health, you don’t even have to care what others think about you and how you live your life, what I would urge though is to think about those who didn’t get the healthy start you did and the fact that you’re choosing sickness over wellness.

Go on, think about it long and hard.

Many don’t value their heath until it’s gone, please don’t be one of them.

Ross

 

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7 NEW revolutionary lessons to a stress free life…… Just kidding, you can find this shit anywhere online these days :)

Morning all,
 
There are hundreds of posts like this out there.
 
You may recognise some of what you are about to read.
 
All of them however are based on my own personal experience, they might help you, I hope they do.
 
They might not and that’s okay too.
 
1 – Stop trying to control everything.
 
2 – Things get done when they get done, if you’re being pressured for something you can ignore that pressure and just go at your own pace, lest you buckle to it and end up procrastinating with endless excuses.
 
3 – Don’t worry about offending people, after all, you can literally offered someone by holding a door open for them these days. Let them be offended.
 
4 – You don’t have to carry other peoples stress, worry and bad emotion. By all means empathise, understand and listen, then leave it at that, their problems are exactly that – theirs.
 
5 – Smile more, you look miserable.
 
6 – Write more, even if no one reads it, you’l find it puts life in to perspective for you, especially when you realise your problems are not that big a deal in the grand scheme of things.
 
7 – The classic; let go of bad experiences, feelings, people and so on.
 
If you hold on to things such as anger, resentment, bitterness and other such things it’s like drinking poison and waiting for the person you dislike to die.
 
Give it some thought.
 
Enjoy,
Ross

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Generation Idiot

Keeping up with the Kardashians.

Proof that being an idiot can have you winning at life.

Morning All,

The rise of reality TV has been amazing to watch of the subsequent years, however it’s lead to the breeding of a generation of idiots.

Deluded idiots at that.

Some people will be offended by that truth, oh well, be offended it’s your right after all.

This mentality has bleed in to the fitness industry as well.

So much so that there are two clearly defined camps:

– Evidence based people
– Everyone else (anecdote, instafamous etc)

Well, that’s have the former would have you see it.

It’s easy to see how and why people are getting confused about what to do for optimal results.

For the average person they’ve complicated fitness & nutrition beyond belief.

The evidence based lot often end up getting people to delve in to science they’re not interested in and lambaste anyone who doesn’t follow their view.

Everyone else will simply share the latest fad craze and tell people what they want to hear, regardless of if it is going to be useful to them.

Is is any wonder people are frustrated these days.

Where should people start?
Who’s should they listen to?
What are they meant to believe?

Three questions that have so many answers you couldn’t ever hope to know them all.

That said, here are three simple considerations for you, it’s your choice if you want to delve in to these more or not.

– Start by looking for the leading authorities in the filed you want to delve in to – evidence & anecdotally based.

– Next find people who have consistently grown in the field, not just in success, in their own education and views. If they have changed over they years that’s a good thing because it means they are searching for the truth and best possible answers for people, hopefully.

– You can believe what you want, however always question it or at least look for views to oppose your own beliefs so you can gain the broader perspective, don’t become dogmatic.

*Bonus – Always look to learn & question why, please also remember that there are some great people out there who give away a lot of great info for free, there’s always two sides to a coin, just try not to be on the same as the¬†Kardashians and their ilk.

Take the above and do one the following:

– Apply it to your life
– Ignore it and move on

If what I’ve said is something you consider absolute bollocks, great, you don’t need to heed my words, that’s your choice.

However perhaps it’s struck a cord of intrigue, if so you should look in to it.

The power of free will & choice, use it wisely.

Enjoy,
Ross

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Some simple tests to try

Movement.
 
It’s kind of really popular now.
 
Like really popular.
 
However before you can move on to all the fancy stuff, form a lifters perspective, can you do the basics?
 
Squat-Hinge-Push-Pull-Brace
 
Most think they can
 
The truth is many can’t
 
Here is a simple yet effective movement screen I use with clients to assess their ability and see what we need to work on.
 
My basic movement screen is as follows:
 
– Standing on 1 Leg (eyes open, then closed)
– Goblet Squat
– BW Hinge (double leg & single leg)
– Press Up
– Bat Wing
– Floor or Wall Angle
– Plank
 
What do the above actually assess or do?
 
Let’s take a look.
 
Standing on 1 Leg (eyes open, then closed): Aim for 30 seconds without any movement with your eyes closed.
 
Balance/proprioception/posture 
 
Goblet Squat: Aim for a full ROM with no upper thoracic collapse.
 
The ability to stay braced and maintain upper thoracic extension/stability while achieving a full flexion of the hip/knee, it also highlights ankle/foot stability/mobility issues (weigh shifting, heels lifting etc)
 
– BW Hinge ( start with double leg & then single leg): Aim for a full hip hinge while maintaining solid posture, no rounding or loss of balance.
 
Full hip hinge while maintaining core bracing, natural posture, proprioception and stability.
 
– Press Up: Aim for full press-up with no break in form (elbows tight to sides, bum pinched.
 
Bracing, posture, while moving through time and space in a pressing fashion, full ROM through elbow flexion and also control of upper back (scapula) retraction/activation.
 
– Bat Wing: Aim for full retraction of shoulder blades and upper back contraction – do this against a wall.
 
Upper back control, scapula retraction and full ROM, plus bracing and good posture throughout the movement.
 
– Floor or Wall Angle: Aim to get your arms fully extended overhead with no change in your posture (excessive back arching).
 
Upper thoracic ROM, shoulder ROM, stiffness in lats/lack of core bracing.
 
– Plank: Aim to hold a solid position from head to toe,no sagging.
 
Core Bracing and posture consistency.
 
The above tests are an overall assessment to see if the person doing them can control their body correctly and move through time & space without any issue.
 
A lot of people struggle with these basic movements and worst of all ignore them, opting to go for more advanced movements that they’re just not ready for.
 
Basically building on disfunction.
 
Think of it like building a house, you wouldn’t do it if the foundations were crap of the area was known for subsidence, that’s just a recipe for disaster.
 
Now from an enjoyment stand point the train that these styles of assessment will require the client to do can seem very boring and basic, especially when we live in a world that demands MORE MORE MORE.
 
A lot of people fall in to the trap of wanting the fancy fun things to do and while there is nothing wrong with this it can cause a lot of issues later down the line.
 
For example:
 
Plyometrics (jump training).
 
Is it fun?
 
Hell yes.
 
Is it safe?
 
Yes, IF you have correct movement patterns and the strength/stability to perform the movements correctly, if you can’t hen it will lead to injury, especially in the knee, trust me I’ve seen it.
 
Did you know according to the research done by Prof Yuri Verkhoshansky, to do basic low level jump training you should be able to squat your bodyweight for solid reps – that’s bodyweight on a bar by the way.
 
For Depth Jumps and other more advanced techniques the recommendations are up to 2xBW on the bar, not many can do that.
 
^^ You will find this info in the book Super Training & also The Science & Practice of Strength Training if memory serves me correctly.
 
Keeping this in mind.
 
How many people do you know who do training that is far lack of a better term, way beyond their pay grade, a fair few I’d imagine.¬†
 
I know a few and I have even done it myself in the past, injury was my reward because like all competitive people I did too much of what I wasn’t ready for.
 
Building a solid and wide foundation will allow you to hit a higher peak.
 
Yes it may be a tad dull at the start, it can also be hard to hear, however it’s sometimes necessary.
 
Take a look at your own movements and patterns, are they solid or could they do with some improvement?
 
Truing hard and stay safe
 
Enjoy,
Ross

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Three things you need to stop immediately.

If you do I can guarantee you will feel much better.
 
1 – Worrying about he number on the scales.
 
In fact throw them out, literally. They serve no purpose other than to keep you in a narrow mindset and hold you back, remember a low umber on the scale doesn’t mean happens or health (physically, mentally & emotionally) it can often mean the opposite, sadly.
 
2 – Stressing over what you think other people are thinking.
 
I have some news for you, you don’t know what is going through other peoples heads, no, really, you don’t, so stop stressing yourself out about it.
 
Chances are they’re not looking at you, it’s just something you’ve conditioned yourself in to thinking.
 
How do I know this? Talk about irony.
 
I used to do it and in fact I still do it from time to time, trust me, people are rarely thinking about what you think they’re thinking about.
 
3 – Changing for everyone else.
 
It’s human nature to want to please others, however it’s not something that should cause you internal strife.
 
A lot of people want to change, which is not necessarily a bad thing, however it’s the reasons they want to change that could be very questionable.
 
Changing for reasons other than your own is a sure way to failure because the changes may not be something you want.
 
Take for example fat loss. Good for health, potentially yes, good to do so that others accept you or you attract that certain special someone, no, 100% a terrible idea.
 
Social pressure is a massive influence on people these days and the more you try to fit in with the crowds externally, the worse you end up feeling internally, then you look back when you’re a little wiser and realise it wasn’t worth it.
 
Make changes for your own personal reasons and you’ll be far happier for it.
 
There you have it.
 
Three things to stop doing.
 
Will this happen immediately?
 
No, probably not, however the first step in changing a behaviour (if it’s what you want to do), it acknowledging it, then accepting it, once they are achieved you can start towards the pace you want to be in, physically, mentally and emotionally.
 
Enjoy,
Ross

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