Tag Archives: life

5 Reasons people need a framework to succeed –

1 – Most don’t know what they need to do and as such need it clearly signposted

2 – It helps people feel less pressure, basically they can blame the structure for failure rather than themselves

3 – Things such as accountability and more responsibility become easier to administer

4 – Recorded data makes for a great confidence booster to show them how far they’ve come

5 – It teaches them how to achieve success on their own

Now there are those rare people who don’t need a framework to make their own success, if you’re one of them then we’ll see each other at the top. If that’s not you it’s not a problem, just ask for help and it will be yours.

Short & simple today.

Enjoy,
Ross

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What’s harder?

What’s harder, training or nutrition?
 
Now this is a common question and the answer for most is almost always the nutrition.
 
The funny thing is nutrition isn’t really that hard, you either need to be in a calorie surplus or deficit (depending on your goal), from there you will do well to keep a nutrition diary and record your foods, calories/macros too if you’re that focused.
 
Next you will do well to opt to eat mostly whole foods, however this is not a necessity although it is preferable for health and performance purposes.
 
This again isn’t hard, yet people will makes excuses, piss wings and moan that is it because of the following REAL reason; they don’t want to have to change bad habits.
 
Might sound harsh, however that doesn’t stop it being true.
 
Now as written above, you don’t HAVE to change the foods you eat, provided your calories/macros are set correctly and you hit them you can choose the foods sources, so the excuse of “Good nutrition is too restrictive and hard to stick to” gets thrown out of the window, now it’s just a case of you hitting the number you need to.
 
This is where tracking your calories etc becomes important, again though, you don’t have to, just don’t expect much in the way of progress if yo don’t know what you’re eating calorie wise.
 
Some will chuck in the barrier or “Well I don’t know who to work this out” which again is a redundant excuse considering all the calculators that are available to people, not to mention you can also speak to a respected of successful trainer/coach and have them do it for you.
 
My suggestion would be Eric Helms and his work, or look up the Harris-Benedict calorie calculation formula, boom no more barriers or confusion.
 
Everyone, I don’t mean to sound cynical or jaded, yet I am, this is because over the years I have developed less and less patience for people poor excuses and lack of drive to achieve a result.
 
You have two options really, you either want to make a change, in which case myself and many other people in this industry will bend over backwards to help you. OR, you don’t really want to change in which case we wish you all the best and we can end our conversations promptly.
 
Now as people who want to help we can give you all the tools, help you stay accountable, speak to you daily to make sure you have all the support you need, however if you don’t want to change no amount of help from us or anyone else will make you want to change, that decision has to come from you, from your heart.
 
The knowledge of knowing what will help you in getting results isn’t hard, it’s not the training or the nutrition that is hard, it’s making the conscious choice to change.
 
We, I want to help you, however the real question is do you want to help yourself?
 
Give it some thought.
 
Enjoy,
Ross

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Memories

Having measurable data is a great way to assess your progress, so why don’t you have any?
 
Fitness testing, body measurements, lifting records are all great ways to see how you are improving and also what you may need to be doing in order to continue to make headway if it is starting to slow down.
 
There are a lot of people who claim they never need to record things, they just remember it all and while they may indeed remember the highlights it’s very hard to keep everything in your head.
 
Typically once we get past a certain point we might as well be exposed to white noise.
 
According to a lot of research in to the field of memory, the average person can retain 7 pieces, plus or minus 2, given you a top limit of 9 and a lower one of 5; obviously there will be exceptions that can remember more just as there will be people who remember far less, it’s just a part of being on the bellcurve.
 
Writing things down and recording the specifics will take the pressure ands stress away from you having to remember each detail. Don’t get me wrong, having good ball park memory is great, however that won’t help you highlight weak areas that need work, specifically.
 
Personally I’m a big fan of making notes and writing things down, not matter who big or small it is, there’s a record. This little habit has saved many a hassle when it comes to wiring future goals for myself or clients, not to mention it give an honest overview of how everything has proceeded, no hiding behind white lies to protect the ego.
 
This is nothing more than simper advice for you, there’s no need for you to take it, honestly, there isn’t.
 
Before we finish I just want to ask you two questions;
 
1 – What sets and reps were you hitting on this day 3 years ago and how do they compete to now?
 
2 – What was your VO2 Max on the date of 22-6-13 and how has it improved?
 
I’m sure you can answer those from memory 🙂 for me.
 
Enjoy,
Ross

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The Healthy Skeptic

Did you know that just because you found evidence that agrees with your opinion, it doesn’t mean it’s right.
 
^^ A hard pill to swallow, however one we all need form time to time.
 
In our world of instant answers and global communication it’s not hard to find something that confirms what we believe and that’s quite a dangerous thing.
 
While it is true you can find studies, anecdote and much more to prove your point it doesn’t then mean you should discount other information.
 
Grasping the entire picture is crucial in making objective decisions and a logical conclusion, otherwise you’re just feeding your ego.
 
I’ve been guilty of this and as such I have three short pieces of advice to help you.
 
1 – Always question your own beliefs
2 – Look for information from every conceivable angle
3 – Try to prove yourself wrong
 
Following these will allow you a broader perspective on a great many things, fitness related and across the entire spectrum of life too. If what you feel is true is true then gathering all the info on all the angles, opposing views and challenging opinions will still lead to the same answer, however you must be willing to entertain the possibility that you’re wrong before you can ever hope to prove that you’re not. 
 
Healthy skepticism, it’s the way forwards.
 
Enjoy,
Ross

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6 short lessons of success.

 
Everyone want’s to succeed, yet not everyone will… Unless you take heed of these sage words.
 
1 – It doesn’t happen overnight, there’s always a lot of work that goes on behind the scenes.
 
2 – If you’re not upsetting people you’re not pushing the boundaries you need to.
 
3 – Success doesn’t care if you’ve had a bad day, feel ill or made a mistake, regardless of circumstance success will still demand sacrifice for it’s fruits.
 
4 – Hitting the pinnacle is a privilege, not a right.
 
5 – If not you, it will be someone else.
 
6 – You’ll have to keep doing more and more and more to boost your skill because no one starts out good at anything and if they do they never amount to anything because they take that gift fro granted.
 
Chances are you ready know the above, most people do yet they still feel they’re entitled to some sort of success when this is not the case, nor has it ever been. If you want something you’d better be prepared to work your ass off for it.
 
Enjoy,
Ross

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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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