Tag Archives: life

Your Personal Fountain of Youth

The fountain of eternal youth really does exist.
 
It just might not be what you think it is though.
 
Many picture it as some grand structure with overflowing waters that are of the purest quality.
 
Some see it as something small, humble and little more than a tiny water flow in something akin to a birds drinking fountain.
 
Both are admirable visions, however here is what it really looks like –
 
Your Posterior chain 🍑
 
Yep, all the muscles that cover the back of your body (the ones you can’t see standing head on in the mirror).
 
A strong posterior chain is responsible for solid structure, stability, strength power and it trained well will often covet this phrase for both ladies & gents:
 
“Look at that ass” 🤤🤤🤤
 
If you take a look at anyone in their more senior years you’ll notice that have poor posture, struggle to move quickly and pretty much everything is sagging.
 
Let’s be honest for a second and admit that no one wants this to happen to themselves.
 
It’s not shallow to value your physique, your overall health and want to retain a youthful stature well in to your 70’s.
 
Well maybe you do think it’s shallow however that’s your choice.
 
Personally I’d rather keep as much muscle (especially in my posterior chain) as I can for as long as possible, not only because of aesthetic reasons, for health and longevity reasons too.
 
Ask yourself, why does it change from:
 
“They fell over.” to “They had a fall.”
 
If you are weak and old then a fall can literally mean death for you, perhaps not from the fall itself, rather from your inability to recover because you’re just too weak.
 
This is where as strong posterior chain will help.
 
Think about all the muscles in the back of your body.
 
Lats, spinal erectors, QL, glutes, hamstrings, calves, triceps, traps, rear delts and just how having them be as strong as possible will mean good things for you.
 
There are plenty of movements you can use to train the PC.
 
My top ones for you are as follows:
 
– Loaded Carries (variations)
– Clean & Presses
– Swings
– Snatch (variations)
– Sprinting
– Rowing
– Climbing
– Rows, Face Pulls, etc
– Levers
– Pull Ups (variations)
– Deadlifts (variations)
– Squats because they’re awesome
 
The list could go on, however what you’ll find is that most of the best posterior chain movements also hit many other elements/parts of the body as well.
 
You’d do well to have a bias towards this in your training.
 
Think along these lines and you’ll never go far wrong, that is if you have no ultra specific goal that you’re training for; if you do then train for that and just accept there will be a price to pay for it.
 
Set up your training sessions like this:
 
1 x anterior chain movement
2-4 x posterior chain movements
 
Done.
 
Doing 2-3 times the amount of work on your posterior chain will serve you well you might have a session like this:
 
A1 – Weighted Dip 6×8-10 x10RM
A2 – Rope Climb x 10-20M
 
B1 – Deadlift 6-4-2-6-4-2-6-4-2
 
C1 – Farmers Walks 10x20m
C2 – Bodyweight Skull Crusher*
 
*yes triceps are posterior chain and a BW-SC will force total body tension and engage your lats massively if done well.
 
There you have it my good people of the world.
 
Your fountain of youth.
 
Enjoy,
Ross
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Peak, Cliff, Hesitate….

Sharing our experience, knowledge and understanding is all many of us can do to help others grow.

“I can tell you everything you NEED to know yet it won’t be what you WANT to know and because of this truth you’ll reject me.”

^^ I heard that recently, really made me think.

There are certain doors in our mind that will remain shut until the day we’re ready to open them, and to tell you the truth that day may never come.

In the sots you’ve perhaps read on here over the years you’ll find the topics vary somewhat however they are largely bis toward fitness/training.

Which makes sense as this is a fitness related page 😂

Everything that is shared has no ulterior motive.

It’s simply shared because it can be.

Some find things useful, others don’t, that’s life and in the end something that we will just have to accept because we’ve got no other choice.

Speaking of training, lately I’ve been doing a fair amount of higher rep work.

Things such as 10×20, or 20×10, 20 down to 1, 25×5 and other high volume madness.

Why?

Why not.

After spending a fair few years doing no more than 6 reps on big lifts (often no more than 3 in reality) I felt there was a need for change because my mental strength has wained somewhat.

Yep, I got lazy and was merely running through the motions.

In most session to be fair and I used a lot of different logical justifications for this when in reality I was just being lazy because I’d lost the oomph and joy for lifting I once had.

This happens to us all because after the peak there will always be a cliff.

I fell off that cliff and while now at a higher low point the the previous one I was in (strength/ability wise etc), it was still a drop off from what was.

I didn’t want to accept the fact I now had another mountain to climb ahead of me.

Thus I warped reality to suit what I wanted to believe.

^^ Sounds familiar to you?

Anyway, back to the point.

We try to stay on the peak and begin to lift the same weights, perform the same movements, attempt to train at the same level of intensity all to remain on our self appointed pedestal.

Our ego won’t allow us to gracefully step down.

As such reality comes along and gives us a rather vicious push.

I get it you know.

It’s hard to accept that many things in life come in the form of peaks and valleys.

This is why these days I quite like this question:

‘Are you progressing?’

^^ or moving forwards, or learning, or adapting or whatever you wish to call it.

I also like to ask it 5 times because the first 2-4 are often hyperbole and the last one can yield the true/real answer.

Combine this with also asking ‘why?’ and you’ve got a potent mix for some internal growth and learning.

Be warned though because it’s not comfortable.

To truly accept all that you are and become who you want to be you must first accept all the things you are not and that you pretend to be all to keep up appearances.

^^ That shit is hard.

So my dear readers, if you’ve made it this far I applaud you.

It’s fair to say I ramble on a fair bit.

Now that you are here though ask yourself the following three questions:

– Am I really progressing?
– What do I not address (in life, training etc) and why?
– Is this really me or just what I think I should be?

If you’re up for it leave your answers in the comments section below with they all important ‘why’.

Enjoy,
Ross

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***Warning, contains truth***

If you dislike an objective view of things then you best stop reading.

You won’t be judged, shamed or have your profile smeared.

Yet if you are someone interested in hearing a few bitter pills to swallow then please continue on.

I’ve heard many a conversation in many a gym over the years.

In the last decade though there has been an underlying tone in a lot of them; life, the world or however you describe it seems to owe ‘them’ (the collective them, as in everyone) something.

The world, people, what/whoever doesn’t own you jack shit.

Honestly.

In this life while there are those born with a silver spoon in far better stead than others and are presented all the opportunities, that doesn’t mean that just because you haven’t had this that you’re owed something.

People have become very weak-minded these days.

Take the example above, I’m sure you know someone who has it all.

They never asked for it all, they just happened to be one of those few who happened to get it due to the hard work and sacrifice of someone in their daily at some point.

Same will be true for your progeny.

Whatever you achieve and the foundations you lay will be used but hem to get a better foothold in life.

The people of the 20’s, 30’s, 40’s all did this for their young.

Then there was a time of bountiful harvests, follow day people gaining the attitude of being entitled and this is where things started to go wrong.

Sadly we are entitled to nothing in this life.

To be alive and have things as good as we have them is already a gift.

Don’t believe me?

If you’re reading this then I’d say you’ve already got it better than some who either will never have the chance to use modern technologies or others who have had their basic humans rights stripped away, not naming any northern countries or anything.

This is why I love fitness.

It keeps you humble because you don’t get results without effort, sacrifice and time given to the iron gods.

True enough some people have better genetics.

If you feel yours are lacking and that you should have better ones then I truly hope that txt time you choose to be born of better parents.

Think back to school, you had all the gifted kids and most of them now will be nothing more than a memory because they wasted the 3 space head start they had and rested on their laurels.

Anyone who gets a head start in life while lucky isn’t guaranteed success because the world doesn’t owe it to them, remember that.

So my dear friends, have you ever felt that you deserve more than you have?

That you’re owed something for nothing because reasons.

Sorry buttercup, you ain’t.

Neither am I.

We may not ever get what we feel we deserve, yet is what we feel we deserve actually what we are due? – Now there is a good thought.

Do what you can without the thought of reward just because you can.

In the end if you’ve given whatever you see as a priority everything you have to give you’ll probably be satisfied with what you have in the end.

Don’t except the world to cater to you for nothing.

Life doesn’t work that way for most of us.

Also if you’ve been one of the few to start severals steps ahead of the rest I am happy for you, truly. Now use that opportunity to do great things and don’t fuck it up.

To everyone else I will say one last thing….

There’s always a bigger fish.

Enjoy,
Ross

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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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Deliberate Practice FTW!

Did you know you’ll never be good at the things you don’t do.

🤯🤯🤯

I know right, quite the mind blowing sentence.

Funny thing is this is something a lot of people actually forget or just don’t seem to be aware of.

When it comes to fitness, or movement as a whole the use/disuse principle is quite really one people should keep in the back of their mind at all times.

If you are looking at having a certain set of skills they need to be practiced.

^^Once you acquire the skills maintaining them (depending on how high a level you want to retain) can take minimal effort.

Same goes for an area you’re aiming to improve or build upon, it needs some attention. 👀

All that being said, you’ve also got to accept there may be some form of sacrifice of what you have to gain what you want.

The cosmic balance must be maintained as it were.

I like to think of it like spinning plates.

You can spin only so many as one time, those will be the ones that are looking good yet there will be some that are slowing, others that are about to topple and a few that are already in free fall, that’s just life.

Using fitness as an example.

You are rather unlikely to bench press 500lbs while also being able to run a sub 5min mile pace on a marathon.

True enough it’s not an impossible task to achieve, however it’s just not probable or reasonable for many.

In our mind we see ourselves at our peak or what was our last peak of fitness, this leaves us with a hefty dose of cognitive dissonance in regards to our abilities.

You’ll also find it’s another reason people won’t push themselves out of their comfort zones and be humbled.

Unless it’s proven it can be ignored. 🤔

Many would rather live in blissful ignorance than uncomfortable awareness.

Sad but very true.

So to wrap up this little mid morning musing take some time to be honest with yourself.

What areas do you need to work on more than you do?

^^This can be in relation to fitness, life, business and more.

Give it some thought.

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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Two Tone

I’ve never seen a butterfly with wings to two different colours before.
One electric blue & one magenta.
I wanted it to land so I could admire it because rare things should always be admired.
Alas it only lingered for a moment before disappearing amount the leafs of a tree.

Strange morning really.

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Training Days Per Week

How many days per week should you train?

2, 3, 4, 5, 6, all of them?

Honestly it doesn’t really matter too much so long as your consistent.

You know there are people who hit the gym only twice a week and make more progress than those who frequent it 6 days and train twice per day.

It comes down to the premise of quality or quantity.

Technically you need both.

I know, it’s quite irritating.

The more quality you can put out the better progress you will make, that’s just how it goes, however no one starts off being able to do that, despite what fitness guy’s and influencers tell you.

Back in the day my philosophy for my own training was very much about all or nothing, luckily this didn’t extend to my clients and was purely pushed on myself.

Ironically many clients made great progress on 2-3 days of training per week.

Then there was me, slogging it away with multiple gym sessions, essentially every day and being honest there was very little to show for it.

When you keep digging in to your training tanks your body stops adapting and overcoming the stimulus, it merely learns to survive at any cost.

You will also find your body becomes more efficient.

Yep, it’s clever like that, so it ends up using less energy, especially when you place more demand on it.

Less resources become available for growth, progress and overall health and eventually the wheels fall of the wagon and you get hurt.

Then comes the mental anguish.

Along with the realisation that you’d become quite addicted to the gym, and despite all your ‘hard work’ you’ve very little to show for it.

I speak from experience on this one.

Even though personally I;ve always been lean and looked in shape (by the standards of an average person), I was causing a lot of internal damage and just not making the progress I felt I deserved or should have been.

Even knowing everything I knew, hubris got in the way.

Training should enhance our lives, not detract or dictate it.

If you find yourself binning off social events, or actually living because you MUST get to the gym less you miss your training then you’ve got a problem.

Seriously, it’s quite a big problem as well.

Addiction, regardless of the form is still addiction and at some point it goes pas the point of being helpful or even good for you and becomes toxic.

How does the old saying go – The poisons in the dose.

Or is it – The dose makes the poison.

Either way, I’m sure you get it.

I understand though, why you end up in this place.

We live in a very shallow and superficial world.

Both women & men are only as valuable as what they have to offer in regards to the majorities perception of them.

Better looking people get more opportunities in life, many may disagree, however it’s called the ‘Halo Affect’, a very real thing.

I spoke to a friend recently about this and they got rather put out by it and reacted emotionally as they don’t want people to think they only did well because of their looks, yet that is the exact reason they got offered as many opportunities as they did.

All of this brings us back to how many days we should train per week.

2 or 7, multiple times a day or just once.

My advice, 2-4 times per week is plenty for everyone.

These days I’d urge people to look at doing 2 gym sessions a week.

If you feel the need to doing something daily and move, that’s not a bad thing as you can pick something to practice, be that 20min of yoga, kettlebell work, bodyweight skill or something else entirely.

There are many many options available to us and in all honesty you can do which ever you enjoy the most.

Just beware the little gym monster of addiction.

It sits on your shoulder and tells you that you’ll never be good enough, lean enough, big enough, strong enough, or worthy.

When you start having these thoughts it’s time to step back from the gym and reduce training frequency before it gets worse.

Just something to remember.

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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