Tag Archives: longevity

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
Advertisements

Leave a comment

Filed under Fitness, Nutrition & Health

5 lifts that will make you mobile, strong & robust.

The lifts:
– Kettlebell Swings
– Sots Presses
– Front Squats
– Pull Ups
– *Overhand Deadlift to Zecher Carry
 
*If this is just too uncomfortable then a trap bar DL with carry is also a good alternative, or a Suitcase Barbell deadlift with carry.
 
Why these 5?
 
They offer a full complement of power, conditioning, strength, mobility and above all else are not done by many people, as such there will be a lot of room for progressions.
 
Here is an option on how to program these lifts based on training 3 days per week.
 
A1 – Kettlebell Swings 10×25
A2 – Sots Presses 10×1-3
B1 – Front Squats 8×2-3
B2 – Pull Ups 8×4-6 (weighted if possible)
C1 – Overhand Deadlift to Zecher Carry 10×1 + 10-20m carry
 
Add weight when you can complete all reps with solid form, if you want a starting weight use 70% of your max – if you don’t know this then go lighter than you think to allow for longer progression.
 
Repeat this and watch your body change for the better.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

3 Quick ways to build grip strength.

A strong grip is one of the signs of not only a healthy body but also a healthy nervous system.
 
Performance is also improved by your grip strength too.
 
Here are some easy methods to use to build your grip strength.
 
1 – Towel Pull Ups
 
Chuck a towel over a bar and off you go. Aim for as many eps as possible.
 
2 – Fat Grip Deadlifts
 
You can either buy some fat gripz or wrap a towel around the bar to thicken it up and start lifting.
 
Sets of 3-5 until you lose speed is optimal for this exercise.
 
3 – Farmers Walks
 
A classic that has stood the test of time. You can do this with dumbbells, kettlebells, barbells, plates, anything you can hold on to.
 
Simply hold the weight and walk until you can’t go any more, put said object down, rest then walk it back.
 
Do that 2-3 times a week and watch your grip strength soar.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

What’s old can be young again

You can’t stop the hands of time.
 
Eventually you will become old, withered and grey, or bald.
 
You can however delay the degradation of your body by lifting weights and making optimal nutrition choices.
 
Take some time and think.
 
Do you want to be 75+ and always in constant pain, with little to no ability to move and do things for yourself or do you want to be one of the 75+ that can still get out and about on their own and have the quality of life they did in their 50’s?
 
Regular training (lifting weights & cv work) will help, this is because if you don’t give your body a reason to stay healthy, it won’t.
 
It’s the whole ‘use it or lose it’ concept.
 
Funnily enough it’s quite an important one to keep in mind in regards to your body and ability to live an active life.
 
I’ve been lucky enough to work with a wide range of clients.
 
The biggest changes and appreciation of them comes from those in their later years of life 65+.
 
Why?
 
Simple, it gives them back a little of what they’ve lost.
 
I wish I could help them get it all back, however the damage was already done from years of neglect, sad yet true.
 
If your goal is sport, competitions or anything else, great, fill your boots, however give some forethought to the future and your body to come.
 
Here are five key points to remember that happen to us as we age:
 
(based on a typical untrained elderly person)
 
1 – Tonic muscles get shorter and tighter
2 – Phasic muscles get weaker (especially in the *PKC)
3 – Bone density goes down
4 – Resting heart rate elevates
5 – Your hormones are less than optimal
 
*Posterior Kinetic Chain
 
You can address these points in the following way (like today, don’t wait)
 
1 – Have a daily flexibility/mobility routine
2 – Kettlebell swings, loaded carries, Get Ups 2-5x P/W
3 – Lift weights 2-3xP/W, focus on compound movements
4 – Daily cardio can be useful, not HIT, simple LISS (walking)
5 – Nutritious food & some extra supplements daily
 
Now this is of course a massive topic to delve in to, however if you do the above, with a focus on health, movement and longevity – as opposed to being a gym bro or gym bunny, you’ll set the foundations for long term health.
 
Just because we get older it doesn’t mean we have to get old.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

Three things you don’t do that you should

Been away for a few days.
 
Did you all miss me?
 
….
 
Of course you didn’t hardly anyone reads these posts anyway 😂
 
Morning All,
 
There are a lot of underrated exercises out there.
 
The reason most people won’t do them is because they’re hard, put simply.
 
Not to mention everyone is caught up in doing all the standard isolation/mirror muscle work.
 
3 such movements that will literally change how your feel and perform are:
 
– Kettlebell Swings (Kettlebell snatch when you know it)
– Turkish Get Ups
– Loaded Carries
 
Let us take at look at all three, their benefits and how you can apply them in to your training.
 
Kettlebell Swings –
 
If you know me you’ll know I love these because they load your posterior chain, teach you how to hinge, improve your grip strength, VO2 max and are great for posture too.
 
Once you have the adequate skill requirements I would advise moving on to the kettlebell snatch, it offers all the same benefits with the added bonus of anti-rotation and shoulder stability/strength/ROM+Health.
 
They’re not easy when done properly.
 
That said, you should have them in your workouts, especially if you work at a desk.
 
10-20min per day will be enough to literally change your life.
 
Turkish Get Ups (TGU’s) –
 
A great way to warm up and start your workouts because they will mobilise and activate pretty much every muscle in your body.
 
They’re easy enough on paper, however once you start doing them and progressing to a heavier weight you’ll find this soon changes.
 
Balance, core strength, coordination, mobility, strength and most of all fun, that’s what TGU’s will be to you.
 
You might think that simply standing up and then reversing that movement is easy, you’re welcome to think that, even if it is incorrect, 😁
 
On a serious note, 10min of alternating side TGU’s as a warm ups will change how your workouts feel and make your body feel 10times better, or at least 7 times better.
 
If you want challenge in the 10min block aim to do 3 TGU’s consecutively before swapping arms.
 
Lastly we have a favoured movement of Strongmen the world over.
 
Loaded Carries –
 
Want to strip fat? Loaded Carries.
 
Want to build some muscle and an impressive back with an iron clad grip and legs that won’t buckle when the going gets tough? Loaded Carries.
 
Want to build mental resilience? Loaded Carries.
 
These are literally one of the most under utilised movements and it shows.
 
In daily life we are always having to pick things up and having to take them from point A to B, yet when people go to the gym the sit or lay down to move things.
 
Madness.
 
Did you know that in an idea world you should be able to carry your own bodyweight at least 100m?
 
^^ Okay, that’s not an absolute thing, however it’s a good test of your strength.
 
Picking things up and wandering around with them is primal and one of, if not the most effective movement/exercise you can do, especially if you’re short on time.
 
You have many various of loaded carries, you can hold something close to you, by your sides, over your head, one by your side one over head, with bars, bags, dumbbells, plates, anything, just pick it up ann move with it.
 
If you want to make yourself robust and strip fat, try doing 10-20min of carries at the end of your usual workout, trust me, you won’t regret it.
 
If you don’t do these three things, you should.
 
They will make you feel healthier and help protect your from injury.
 
If all you did was Swings (or snatches), TGU’s and a variety of Loaded Carries, you’d be strong, conditioned and look pretty dam awesome too.
 
Give it some thought.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

4 Movements you should be able to do.

Well you don’t have to be able to do these, however life will be much easier if you can.
 
1 – A full ROM overhead squat
2 – A full hinge
3 – A get up without the use of your hands
4 – A full ROM pull up
5 – A handstand – advanced
 
Why those 4?
 
In terms of general health you’ll find it’s these qualities people lose over time and as such their quality of life depreciates, however if you keep a good amount of strength in these movements you’ll find you age proof yourself throughout the years.
 
Let’s look at them all individually.
 
1 – A full ROM overhead squat.
 
Now this doesn’t have to be with maximal loads, it’s just a movement that will show your bodies potential limitations in ankles, hips & shoulders which are common because of daily life.
 
This skill can be linked to getting out of a chair or up from sitting on the floor. 
If you’re really strong you can do this on one leg too.
 
2 – A full hip hinge
 
This is in reference to a full hip flexion with minimal knee bend while not losing upper thoracic position, it will basically allow you to lift things correctly and minimise injury while firing up your hamstrings, glutes, erectors and musculature of the posterior chain.
 
It will also cross over in to picking something up and carrying it for a distance or time, a skill we NEED in everyday life.
 
3 – A get up without the use of your hands
 
If you’ve ever watched the difference between a elderly persona and a youth when it comes to getting up you will see the difference, however keeping the ability to get up without the use of your hands shows total body connection and strength which if kept in to old age can help keep you out of a retirement home.
 
The above being said, having the ability to perform a Turkish Get Up is also a great skill to have at any age.
 
4 – A full ROM pull up
 
Climbing is something we are meant to do. The ability to pull up your own body weight is an essential skill because it shows health & strength, plus if you’ve gotten in to your golden years and have slipped over and perhaps twisted your ankle the ability to grab something and lift yourself up will be most welcome.
 
5 – A handstand
 
Balancing on your hands was an old favourite in the days past and showed not only strength and total body connection along with wrist, elbow and shoulder health.
 
Inversion is a great skill as it requires concentration, bracing, controlled breathing and calm.
 
Now these movements are very useful for overall health and longevity, if you wish to specialise in a sport then you will have different needs which may go against the best interests of your health/longevity, this is the sacrifice you make.
Being able to move is also great for your mental health too.
 
If you want to work on these then you can either take up a movement class or perhaps some form of advanced yoga.
 
Being able to move is important, don’t lose it, the difference between a young body an old one is the ability to move.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

If you’re not doing this daily and getting one of these at least once per month, you’re missing out.

Those who consider themselves to be among the ‘hard core’ or ‘dedicated’ gym goer can often find that they start to have slight aches, pains, niggles and take just that little bit longer to recover than they did before.

Slower recovery does happen as we age, that’s just one of those unfortunate consequences of a long life, however, there are plenty of ways you can aid your recovery and keep your body younger for longer.

Longevity is the key and here are two ways on how to achieve if:

Do this daily – Foam rolling and some basic stretching. You could even take up a yoga class once per week.

Do this once a month – Have a full body massage.

If you do those two things you will find you recover faster, have less aches and pains, and generally feel better.

Before you say there is not time to foam roll/stretch in the day let me interject, you can do it when you’re watching TV. As for the mass you will need to take some time out and invest a little cash but it is 100% worth it.

Here are some useful links to get you started:

https://www.youtube.com/watch?v=bdzpKoEFGt4

http://www.sportsscience.co/…/whole-body-stretching-routine/

Do those and you will reap the rewards or longevity.

Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health