Tag Archives: lifestyle

Life is Chess, You are a pawn

“I do not wish for immortal glory. Nor to have my name etched in histories unbreakable stone. All that I seek is keep moving forwards, to become better. Not the best, just better because it’s all I can do in this life.”
 
In response – “So why don’t you then?”
 
How many times have you heard people talk a good game only to 180 on their own altruistic and nobel words.
 
It’s easy to talk the talk, yet actually putting one foot in front of the other, well that’s where shit gets hard.
 
So many are ‘could have beens’ in this life.
 
They waste their natural gifts because it’s easier to embrace the fantasy of ‘what if’ or ‘if only’ instead of embracing the bitter reality of ‘what is’.
 
A lot of people I know talk about what they want, some even go as far as getting it and then upon the realisation that it doesn’t solve all their problems they react in one of two ways.
 
– Stagnation
– Regression
 
Those who fall in to the comfort zone of the first try to live of their minor achievement for the rest of their days, and for a time it works yet eventually people get tired of listening to stories of their glory days because they’re so far in the past they’re not longer relevant.
 
The people who sink in to the sands of regression.
 
It is for those people I truly feel for.
 
Getting that which they sought the most, hoping it would fix everything only to find it didn’t and that intact the problem wasn’t something they could fix externally and that it was something deep inside all along.
 
Something that was broken, that needed to be accepted and perhaps even leg go of, alas it’s too late for that now.
 
In a panic they try to regain what they now feel is lost and try to regress to their former self, yet all the end up doing is becoming a shadow of that and fall even deeper in to their own self cerated abyss and hell.
 
Life is always going to be about choice.
 
With choice comes a direction and all that we can hope is that it takes us forwards.
 
True enough some will take us sideways, yet even those are better than staying still, however none can lead us backwards because like the retro games of the past you can only move forwards and that which came before is now cut off forever.
 
Unlike a game though life has no reset button and you have to live with your decision, like it or not that’s how life goes.
 
How many times have you wanted to go back?
 
Once, twice, hundreds?
 
In any of these lamenting moments did you ever stop and ask yourself why you wanted to go back?
 
Was it because that pain and suffer was familiar and that you’d developed just enough coping mechanisms to allow survival or was it because of something else, cowardice & fear perhaps?
 
My dear people who read these ramblings, do you resonate with any of the above or is it just me in my madness who has felt this?
 
Either way take heed of my words, you can only move forwards and regardless of wether you do or you don’t everything else will because time waits for no one.
 
Remember this.
 
Enjoy,
Ross
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One coffee laden ramble

The internet being what it is can lead people to saying some rather bold things.
 
Some might not even be 100% accurate 🤯
 
Shocking, right?
 
That being said, we’d like to think that the majority of people are trying to be helpful however the might take looking past the endless ‘10% discount with code XXXX’.
 
In fitness everyone wants their slice of the pie.
 
Ironically though they end up doing the same things as everyone else and going for a very slim piece instead of actually trying to be an individual.
 
Despite all the memes about living your true life or becoming the best version of you, most follow the crowd.
 
Following the crowd can seem safe.
 
Safety in numbers and all that.
 
This however doesn’t give much room for reflection or growth though because let us say you read some of your older content and now know it’s complete horse shit.
 
What are you to do?
 
Have a follow up piece where you address past misconceptions and outdated information, or do nothing and not upset the apple cart.
 
Over the years I’ve personally done both.
 
In the salt decade or so it has been the former, however in much younger days the idea of being wrong or at least admitting it was a bitter pill to swallow however that attitude was grown out of.
 
One such topic that needed multiple revisions was nutrition.
 
As more knowledge as gained the simpler it became and despite the average person desperately hoping they had some sort of unique issue that was causing all their issues in truth it was just a lifestyle choice problem.
 
Talking about what you will do, want to do or could do is more than enough for most people to release a hit of dopamine so that they feel good.
 
^^ You know the chats you have while stuffing your face with delicious foods and alcohol and making all the bet promises of ‘starting tomorrow’, which for many never happens.
 
Taking control is hard for some people to do in their own life.
 
Same goes for info shared about fitness on the web.
 
It’s hard to admit that what might be shared could be missing some vital considerations and perhaps isn’t gospel.
 
This is where science/evidence comes in to play.
 
It backs up points, however it too can be abused and manipulated to suit a purpose/cause or prove a point.
 
Given this truth what is the average person to do in regards to knowing what is, what isn’t and what’s just complete turd?
 
Trial & error.
 
Yep, it sucks because there is rarely a definitive answer and you simply need to put time an effort in to things.
 
How much of each?
 
As much as you can spare and what you’ll find is that is just helps build a base, a foundation that everything else can be launched from.
 
You probably heard the old saying that ‘success leaves clues’.
 
^^ This is where listening to the anecdote of those who’ve achieved what you’re trying to is worth your time.
 
It doesn’t mean you need to apply it, however it can be useful to know provided you ask the right question.
 
Classically when you look at someone who is now the success you wish to be you end up asking what they re currently doing to be that successful and while it’s not a terrible question it’s the wrong one to be asking because you’re not in the same place they are.
 
The question you want to ask is this:
 
‘When you were in my position what did you do?’
 
^^ Ask for their original thoughts/avenues taken, problems, successes, sunken costs, wasted time and things they SHOULD have done yet didn’t because they felt at the time they knew better.
 
Much like looking at top level body builders.
 
People want to know their training and nutrition they do now, even though those asking the question are 110lbs newbies.
 
They’d do well to ask what said pro’s did when they were 110lbs and go from there – just to reiterate the point.
 
Anyway just a bit of a ramble today based on some reflective thought.
 
Enjoy,
Ross

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Fitness & the Mid-Life Crisis

Do you wonder what your ‘mid-life crisis’ is going to look like?

Could it end up being the classic mixture of getting tattoos, a entirely new wardrobe to regain lost rebellious youth and maybe a bike too.

I guess you could be one of those who leaves their partner, home and comfortable life for someone 10+ years younger and partying on school nights.

Working in fitness you’ll find you see this happen a lot.

People getting results and aesthetic change often being the catalyst.

While we say looks don’t matter they do, as does the attention that comes with them.

True enough some very unique people get a lot attention and yet they never seem to hold on to a persona or settle down.

The sad reason why is because such people are often seen as a fetish, you know something that you want to do behind closed doors yet wouldn’t want to be seen in the light of day with.

This doesn’t mean they’re a bad person or not worth anything else other than being a fetish, however that’s just how it goes.

Sadly I’ve seen it happen many many times over.

Same is true for those who once upon a time were the object of everyones desire & attention, able to pick and choose at will.

Yea that fades over time and they too are cast to the margin bin. From all perspectives it can be quite the knock to a persons confidence.

It won’t change anytime soon and as such the mid-life crisis will always be a thing.

They usually reignite some of the embers of attention that was once a roaring flame, and to some that’s enough, for now.

Of course this too will die out eventually.

Once that happens you’ll be left with a bike you never ride, tattoos that you don’t like and a head full of bad memories.

I’m sure you know someone who has had, or perhaps is going through this time in their life, maybe it all started when they began going to the gym.

Who knows, just some food for thought.

If you do happen across people in this situation try to understand it from their point of view and more importantly why they feel as they do.

Knowing how someone feels can be the biggest step in helping them, especially if you get it too.

Hopefully it will also help you avoid the same pitfall.

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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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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Are you the average man or woman?

Do you want to train for health, performance and to feel better because if that is the case keep reading.
 
Three things in the gym you should ideally be able to do.
 
Ladies:
 
1 – 1x Double Bodyweight Deadlift
2 – 5x Chin Ups
3 – 1x 3/4 Bodyweight Press
 
Gentlemen:
 
1 – 1x Double Bodyweight Deadlift
2 – 10x Pull Ups
3 – 1x Bodyweight Press
 
None of the above requires astronomical strength.
 
Hit the above though and chicness are you’ll have some good base results.
 
Say you struggle to achieve these then it can mean a few things, such as you might have been injured one upon a time, have a legitimate medical excuse that makes you exempt etc.
 
If you have no aliments (real ones), then it may mean this:
 
– You’re too heavy
– You’re too weak
 
Now a lot of people will get the hump reading this.
 
Some will scream and shout about their not being any cardio goal however I shall explain why there are none.
 
CV is easy to build.
 
(I’d recommend a sport, like boxing, BJJ, skipping etc)
 
Think about it logically for one moment, please.
 
You can go from couch to 5k in a matter of weeks, perhaps even train to run a marathon within 6months (I’ve known people to go form never doing any fitness to that feat, it was most impressive).
 
Yet when it comes to building strength you’ll find that shit takes a long time, especially if you’re very de-conditioned.
 
Strength, or base strength has a universal crossover to life.
 
As does mobility, as such here are three other things you should be able to do:
 
– Sit in a full ROM squat pain free for 5min
– Lay down, stand up, crawl and climb things pain free
– Pass all minimum ROM tests (google this)
 
Many will see me as overly harsh, other will know my intentions are good though.
 
Like a post I shared a few weeks ago about being abel to haul around a sandbag of your own bodyweight.
 
Ideally you should be able to carry it for at least 1min without any real trouble. get it to your shoulder and even over head too with not too much soul crushing effort.
 
^^ All of this will build decent CV levels by the way.
 
(If you want to build strength and CV use kettlebells)
 
We’ve become so sedentary.
 
All of the above seems like truly huge feats and they’re not.
 
Not really.
 
Investing in your own strength, mobility and base levels of conditioning will help stave off meeting Charon too soon.
 
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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They’re only words after all.

Respect, admiration and praise.
 
Just a few things most people want.
 
While maybe not from the masses it will be desired from either specific peers or people of importance to you.
 
In the fitness realm you’ll often find in a somewhat ironic twist that the people you want these things from are the ones who’ll put you through all the ‘shit tests’.
 
We call them friends.
 
Not just any friends though, your honest ones that you might even consider your bestie’s.
 
It is a few simple words from this ilk that can make all the difference.
 
On that same token though all it needs is one jibe and you get cut deep because that’s how friendships work 🤔
 
You might have read the words above and feel these aren’t for you.
 
If so that’s cool, however do you know which ones do resonate?
 
What do you want from your training and more importantly why?
 
Many will come up with the reasons that sound go.
 
You know like being their best self and all similar things, however admitting that there is a side of you that wants things or emotional sustenance you might say is okay.
 
To have a world of unanimity it must start from your heart.
 
Be honest with yourself and to your true motivations.
 
It’ll feel like a weight has been lifted and progress can truly be made.
 
So my good people, do you resonate with the three words above or are your ones different?
 
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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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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