Tag Archives: new years resolutions

A little lesson in effort.

Morning All,
 
When was the last time you really put any effort in to something?
 
I’m not talking about ‘kinda effort’.
 
The on being referred to is that which makes you so uncomfortable you don’t even want to start it because you know it’s going to be a struggle each and every time.
 
This is the kid of effort that changes you fundamentally as a person when you come out the other end.
 
A level of effort that make soy want to quit daily.
 
That is what I mean.
 
If you can’t think of the last time you experienced something like this then perhaps you’re coasting.
 
There can’t be peaks without valleys.
 
If you never have that gut wrenching dread of something you need to be doing then the chances are you’re not truly challenging yourself.
 
Of course this is not to say you won’t have those ‘good times’, you know the ones, where everything falls in to place and it’s all to easy.
 
That my friends is a peak.
 
You’re reaping the rewards from he fruit of your labour and because of the effort you put in, each bite of success tastes all the sweeter for it.
 
That is what we strive.
 
Many had a taste of that in it’s lowest form when they started going to the gym, lsat some weight, got hot and finally overcame a fear.
 
After this though people take their foot off the gas because they’re now happy, content, a cog in the machine of mediocrity, as it were.
 
You can spot someone of this ilk because they will get very offended by reading something like this and say arbitrary things such as:
 
“If you’re happy that’s what matters.”
 
“You shouldn’t care what anybody else thinks.”
 
Blah blah blah.
 
Mediocrity, that is what that is, big firmly in the comfort zone that sucks everyone in and won’t let them leave because if someone was to break out and start to better themselves and achieve more they’d make everyone else feel bad, and we can’t have that in our sensitive modern world.
 
Life is struggle.
 
Life is suffering.
 
Life is meant to be tough so that when the times are good you appreciate them so much more and become truly thankful for that which the mediocre take for granted.
 
No one owes you a damn thing, remember that.
 
So my good people who read these little rants, when was the last time you put in a real effort in to something?
 
The kind of effort that changed you at your core.
 
The kind that made you a better human.
 
The kind that makes life so much sweeter in the end.
 
I humbly ask you to leave a comment below, an honest comment, not one that you think sounds like what you should say, a comment that is what you want to say no matter how un-PC it sounds.
 
I look forward to reading them.
 
Enjoy,
Ross

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100 reps per lift for 100 days.

It’s beauty is in it’s simplicity.
 
The basic premise of what to do:
 
– 100 reps per lift
– (each 3rd micro-block drop the volume by 30-60%, if needed)
– Set a minimum rep limit, there is no max rep limit
– Have the following lifts (Main, Secondary, Accessory)
– Utilise a Legs, Push, Pull rotation
– Train 3 out of every 5 days
– Rest as needed
– Add load as needed
– You warm up sets are included in your 100 reps
 
A couple of options:
 
Pull Day
 
Main – Trap Bar DL
Secondary – Arm Over Arm Sled Pull
Accessory – Curl
 
Starting to get the idea?
 
There is nothing special about this style of training, it is simply a simple guideline that sets out some basics and has one thing that a lot of people miss.
 
A countdown.
 
Or you could call it a time specific focus, meaning the 100 total sessions, training 3/5 days will take you well in through a decent part of the year and if like many you’ve not been that consistent with your training before then you will see results just because of sticking at it.
 
As with anything this will take commitment, however that’s the point.
 
You don’t have to try this, and I don’t think many will because these days we lack the long term dedication to a cause.
 
Just an observation.
 
By the way, I’m doing the above because I needed to break my hair of low reps.
 
I made it a public announcement too, simply because it will keep me in line.
 
I can understand that most people will turn round and say the classic things such as “It does’t matter what others think” blah blah blah.
 
That’s bollocks, I can tell you that for nothing.
 
We do care and anyone who says differently is more than likely someone who cares far more than others, they just want to hide behind a wall.
 
That however is a topic for another day.
 
If you have yet to set your goal, be sure to set a time frame and also make yourself accountable by telling people your intentions.
 
Enjoy,
Ross

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Do this to achieve your NYR

I have the secret to achieving that new years resolution that thus far has cleverly alluded you.
 
This information is truly world breaking.
 
The Hulk would be impressed with the strength of the information I’m about to give you.
 
Anyway, without further ado, here it is.
 
To achieve the necessary change you desire the one thing you require to change is your behaviour.
 
Yep, it’s that simple.
 
Instead of writing a list of ‘things’ to do, take the time and write out a list of behaviours.
 
Let us say that this year is the year you’re going to get beach ready, despite your precious decades track record, this time it will be different.
 
You don’t need to even begin to work about sets, reps, load or exercise, oh no, first you need to look at one crucial behaviour that will help you tremendously in achieving this goal.
 
Actually going to the gym (or training) 2-3 times per week.
 
That is the first behaviour you need to adopt because without it your chances of success diminish greatly.
 
The ability to change is routed in our ability to change our behaviours.
 
You’ll often find people who are not married to theirs are those who are able to achieve the most in regards to progress and change, to others these people seem as mythical as unicorns, when in reality they’re just better at behaviour regulation/modification.
 
I have a task for you, write down your current behaviours, or you might know them as habits (same difference).
 
Then write down your new years resolution followed by the behaviours you believe (or know to be true) that someone who has already achieved said goal would have.
 
Compare their behaviours to yours.
 
See what needs to change and make a choice.
 
Change or change not, it’s up to you, ah the joys of being an adult.
 
Tomorrow I’m going to touch on another element that affects the above, Will Power.
 
Until then, please do as I’ve requested above and share them in the comments section below.
 
Have fun with that.
Ross

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In the wise words of Porky Pig

That’s all folks.

2018 is over.

2019, it awaits you.

Will this year be any different from those of previous?

Perhaps, there is no inherent need for that to be the case, however it is often the done thing.

You know, self improvement and all that good stuff.

Thinking back over my goals there have been a fair few that have been accomplished and their memories stored away safely.

Some of the changes lead to a long lasting impact, others were just because it gave something different to do for a while, this is what defines the importance of a goal.

We can easily work towards the ones that are nice, however the ones that are necessary, those are a bit tricker to tackle.

You might call those the long term goals.

Simply because they can’t be accomplished in just one year, as such perhaps focusing on a portion of ‘that’ goal would be rather sensible and over time you can add up the parts and finally put the entire goal together.

So far I’ve achieved all of this ones I had, that is those that didn’t require waiting on the singer of others or certain elements of the career based environment, those are sadly subject to things outside of my complete control, thus they will take a tad more patience.

Have you given any real thought to what you desire this year?

I have two main ones this year.

The first is something nice and simple, doing higher rep sets in my typical training as such I’ve made a pact with myself to do no less than sets of 10 if it can be helped (rest pause work, extended sets, drop sets etc are of course obvious exceptions which will total higher reps).

Nice easy to achieve and measure.

My second goal, I want to create something that people who are venturing in to the industry of fitness will find valuable, not for profit or anything so grandiose, more just to hopefully help at least one person out there.

Of course this wouldn’t be anything unique as there are already hundreds of these sorts of things out there and from some very good people too, however that doesn’t deter me from wanting to give something back to this industry which has been good to me.

As such I have a question for you who are just starting in the industry, what do you want to know?

Leave your thoughts below.

Enjoy,
Ross

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2018, almost done & dusted

The time is now.

Better start gearing up for some change, me thinks.

Looking back over your own personal 2018, what can you see?

– What was achieved
– How much progress got made
– Were any lessons learned
– Did it go as well as you’d hoped
– Are there mistakes you’d wish you’d avoided

Arbitrary questions, yet ones worth answering nevertheless.

I’d like you to share your notable thoughts of this year, along with any proof to go with it because while I will smile and give a nod to the words people say, as you know by now I only believe what I see, simply due to the internets room for creative adaptation.

Personally my year has been pretty standard because I’m boring like that.

The lifting has been steady as has my physique, yet nothing has really moved forwards.

One thing that has gained some traction is my growing love for that little thing called JiuJitsu, Rob, George & the young Steve can attest to this, in fact Rob might even have some epic fuck-ups on video 😂

All in all I’ve begun to drift away from being quite so dogmatic about my own training as there is just far more to be learned, while it was nice having a purely lifting based focus for a few years there was only so far I could take it, sad yet true.

To know when you’re beaten, so to speak, it’s something that both makes you smile and understand just where you stand int he grand scheme of things.

What do I mean by that?

I worked diligently to hit 210kg in the squat, that was 3xBW, and it was hard graft, I did some PL meets and do you know what, there were people at my weight and a couple of KG heavier that were opening with that.

Yep, my all time best was there opener, you’ve got to laugh about it, or cry, either is good.

Apart from the difference in strength there was also one other thing they all had that I didn’t.

No, it wasn’t genetics because some had far worse proportions than me for PL.

It was intent, heart if you will.

They wanted it, to them this was their everything and they’d do whatever it took to keep climbing that mountain, this is where I drew the line because I knew I just didn’t care enough.

The same thing happened with WL, I saw just, exactly where Is stood in the grand scheme of things and at best I was an average hobbyist, a valuable lesson to learn.

I could make a lot of logical and even rational excuses to protect my ego and other such things, however the truth is this, I wasn’t good enough and just didn’t have what it took to move past the point I was at.

I didn’t care enough, as such I enjoyed talking about it far more than actually doing it, I’m sure there are a few of you like that in here, it’s okay though, you don’t need to put your hands up or anything, just know you’re not alone.

The time is now, to be thankful for what we’ve learned.

As such my advise to anyone who hasn’t yet set a goal for 2019 would be this; pick a goal that means something to you, don’t follow a trend or what everyone else tells you to follow, pick something that means something to you otherwise it doesn’t matter, not really.

Arbitrary goals are just that when they have no real meaning to them.

So, what do you have in mid for next year?

I have another reflective post read for tomorrow which is unlike my normal, it will make sense when I pop it up, however until then I’d love it if you’d share your answers to the points above.

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How to make 2019 your year, no seriously this is how you WILL do what you haven’t for the last several.

2019 is fast approaching.
 
How will you make it your best year yet?
 
3 ideas that will lead to success in Fitness, Love & Life.
 
Morning all,
 
These sorts of posts will be rife unsocial media soon, so I felt I’d add in my two pennies worth as well.
 
One common pattern I’ve noticed is that almost everyone who saying things like –
 
“Next year is going to be my year.”
 
Only then to epically fail at making the year any different from previous ones all have this in common.
 
They don’t do anything differently, like nothing.
 
How can you expect change or a different results if you continue to perform the same things?
 
Now it might just be me who thinks this way, however that seems rather illogical, as such here is my views that you can choose to apply for change.
 
The tropes of “next year will be mine”
 
1 – Achieving a better body, no more XXL pants for me.
 
The reason internet guru’s and quick fix programs are still round is because people majorly suck at this part of the ‘best year yet’.
 
Why do they suck?
 
Many dislike the discomfort they have to endure to achieve anything notable, while I’d like to say you can make epic change without it, I can’t because it’s not true.
 
If this sounds like you then here is the answer you need.
 
Hire a trainer, a real one you can see face to face.
 
Before you say you don’t have the money, I’m sure you do, write down everything you spend on an average week and make note of what you don’t need, then chop it.
 
This is doubly true for things you WANT but don’t need because those funds can go towards a far better cause.
 
The money you invest in a good trainer will be worth it.
 
I can promise you that.
 
2 – I won’t let anymore deadbeats play with my heart.
 
Bahahahahahha, yea we both know that’s wishful thinking because you will go for the same type of person you always do, simply because they’re your type, obviously.
 
We get caught in this loop because of familiarity.
 
Deep in our subconscious we meet people we’ve met before, all because we know the subtle traits, which lets us to seek them out, and because they’re familiar we feel comfortable with them.
 
I bet you’re guilty of saying things like this “It’s like we’ve known each other for years, yet we only just met.” or the classic “We click, there’s a spark.”
 
Dear god pleas run.
 
Head for the hills immediately because this is only going to end one way, and you know it.
 
So, give the above how do you prevent this?
 
Go to places you’ve never been, step outside of your comfort zone, your circle of friends and venture out to make new circles and new friends.
 
If you go to the same places, do the same things you’ll always meet the sam people, trust me.
 
To find something you never knew you were looking for you need to go to places you’d never normally go, it is here you give yourself the chance to be happy by taking a leap of faith in to situations/places that you don’t know.
 
Go on, step outside your box and see the rest of the world, you never know who you might meet doing so.
 
Also, you might be better off on your own for a bit, another person might not give you what you think you need, if what you need is to be happy with who you are, in every aspect and element of ‘you’.
 
Sometimes moving forwards isn’t about doing it with someone else, sometimes it’s about knowing you’ll be alright doing it for yourself.
 
Better to be alone and be happy in yourself than to be with someone unhappily and change who you are for them because you can’t stomach the thought of not having someone in your life.
 
3 – I’m will do more things for me, time to be strong.
 
Admittedly this is more for those of you that are people pleasers.
 
You know who you are, basically door mats, mugs, that person everyone knows won’t object to anything asked of them because they fear being called a ‘bad friend’ or seen as ‘selfish’ and so on.
 
Don’t get me wrong, doing kind things and giving to other people is what makes life fulfilling, however there is a difference between doing this out of choice and some misplaced sense of obligation.
 
I’ve know a lot of people over they years who pride themselves on being that person people go to anything they need help, and bess them they’re too naive to see that their ‘friends’ are simply using them as a mean to and end.
 
Worst of all is that many who fall in to this description know this is the truth.
 
You know it too, don’t you….
 
Having some self-worth, some value in your time and not giving it away willy nilly to anyone who will abuse your generosity doesn’t make you a bad person, if anything it will derive more respect from people in the long run.
 
To stop being so scared of upsetting the world and it’s dog will be the first step to setting you free fro being everyones bitch.
 
Might sound harsh, however I’ve seen too many a good friend get drowned in this and not be abel to get themselves out, even with help.
 
The same thing happens in marriages too, so beware.
 
So apart from having more self-wroth and internal value, what else can you do?
 
Here is the biggest, and the hardest part of becoming free of this trope.
 
You ready?
 
Learning to say no, and actually mean it.
 
Your time is precious, you only have so much of it and by all means give it to people who appreciate it, who you truly care for, however don’t waste it being a dogsbody.
 
You’re a person too after all, you deserve as much respect and time as you give to others, never forget that.
 
There you have it, some things to consider for 2019.
 
If you have any questions please leave them below.
 
Enjoy,
Ross

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January is over, are your NYR over too?

“Choose your own goals wisely, otherwise you’ll find yourself trying to achieve someone else’s.” 
 
We are told to do things for ourselves, yet o the opposite side of that coin, if you do just this you’re called selfish.
 
It’s a classic situation where you will never win, nor will you be able to please everyone, that’s just life I’m afraid.
 
So keeping this in mind, you may as well please yourself because in the end that who will be with you in your last moments in this life.
 
Just you, only you.
 
Make sure you treat yourself well and don’t be afraid of self love, of being at peace with who you are, what you want and why you do what you do.
 
In fitness I’ve seen so many people trying to change based on the whims and foibles of others.
 
While there is nothing inherently wrong with this, there is at the change it’s not the most beneficial way to live your life, you can decide if you agree with that or not.
 
So, what should your goal be?
 
Aesthetic?
Performance based?
Health related?
 
What indeed?
 
The first thing to ask is this – what do you want & why?
 
Sit down, grab a pen and paper and write out what you want and how it will improve your life, be honest in your answers.
 
Next you will do well to write down the behaviours that you’ll need to implement to achieve said want, along with how long you will need to sustain these behaviours to keep your want (here is a hint, they might be forever, just saying).
 
These days the approach of reflection is something worthy of investigation.
 
We all have patterns, try as we might to deny this, we do.
 
Some are good, others not so much.
 
It is in this knowledge that we can learn the way.
 
It’s then down to us to decide if it’s worth taking one path or the other, simple really.
 
Being the 1st of February I truly hope the things you said you wanted for this year are well on their way to becoming a reality, I really do.
 
As such, if you have let some things slip, try not to worry about them because you might not have really wanted them in the first place, not really.
 
Look after yourself, accept the things you cannot change and change the things you can, before this though you must learn the wisdom to know the difference between the two.
 
Enjoy,
Ross

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Did you achieve your goal this year?

New Years Eve…

Time to wave goodbye to 2017 in style.

Well, more like a blurry mess of alcohol fuelled rage.

Then it’s 2018 and all those goals that didn’t get achieved can be forgotten and new ones can be written down.

A little tip for your resolutions –

Write them out by hand in 300 words or less.

This will take less than 5minutes to do and hopefully give you some accountability.

In this 300 words you want the following:

– What the goal is
– Why you want to achieve it (feeling/emotion)
– The good behaviour you need to achieve the goal
– How you will make lifestyle changes to achieve the goal
– Which methods you will use to track your progress
– Time targets

Once you’ve done this print 3 copies.

One to be placed somewhere at home you will see it everyday.

One to be given to someone your trust to help you stay accountable.

One to be kept on your person at all times so you can give yourself a reminder of why you’re making a change.

By doing this little task you will give yourself some more accountability.

The funny thing about goals that people never tell you is that for them to actually stick, they have to give you an insurmountable amount of pleasure that can’t be drowned out by the pain of change.

Yep, people fear change because it’s painful.

All that aside, it’s in your hands now, it’s your play, try not to make it a tragedy.

Happy New Year 🙂

Ross

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How the early 1900’s can help you in 2018

Are you looking for a new year challenge?

It’s good for Strength, Fat Loss, Hypertrophy, Mental Toughness and much

I have a very simple one for you that you.

20 rep squats.

They’re glorious.

Say you’re training 3x a week, this would be perfect as you can have either 1,2 or 3 20 rep sessions, I’d probably go for 2 initially.

It might look like this:

Day 1 –

A1 – Squat – 1×20
B1 – Press – 25 total reps, rep/set method of your choice
B2 – Pull – 25 total reps, rep/set method of your choice
*C1 – Remedial movement of your choice – 50 rep total

Day 2 –

A1 – Hinge – 5-15 total reps, rep/set method of your choice
B1 – Press – 25 total reps, rep/set method of your choice
B2 – Pull – 25 total reps, rep/set method of your choice
*C1 – Remedial movement of your choice – 50 rep total

Day 3 –

A1 – Squat – 1×20
B1 – Press – 25 total reps, rep/set method of your choice
B2 – Pull – 25 total reps, rep/set method of your choice
*C1 – Remedial movement of your choice – 50 rep total

*Optional postural/remedial exercise if time is a plenty. Perhaps reverse flies, curls, tricep extensions, etc.

Simply marvellous 🤗

It also offers a great method of progression too.

You start at 50% of your current 1RM, so if that is say 120kg, you start at 60kg.

From the starting 50%, add 0.5-1kg every successful session.

When things start to get hard and say you only hit 13/20 reps, you keep the weight the same and focus on building those reps to a solid 20/20.

At this point you could drop the 20rep day to once per week and use one of the following set/rep protocols for the other squat day:

Rep/set protocol examples for the 25 rep goal:

– 5-3-2-5-3-2-5
– 5×5
– 5-5-3-3-2-2
– 3×8
– 8×3
– 5-4-3-2-1-10
– Ramp to heavy 3-5RM (alternate 3-4-5RM each time)

^^ You can imagine this goes a similar way for the 50 rep goal, so 5×10, 3×15 etc

Plenty of choice.

The seconds day also doesn’t need to be a back squat, it could be a front squat, a zecher squat, or any other variation, again this would be cycled, ideal spend 3-6 weeks on each variation before changing it, aiming to add a small amount of weight each session.

Personally I quite like changing the variation as it allows you to drop the overall intensity while keeping up the relative intensity, however that’s a chat for another day.

The same is true for the press/pull/hinge – you can stay with the same variation (bar, dumbbell, trap bar etc) for 3-6 weeks adding anywhere from as little as 0.5kg to as much as a whole 20kg plate each side, although the latter would mean you’re literally a god among mortals.

It might seem like 3 training session per week is not much, however if you follow this and apply the basic progressive overload as described above, you’ll find you can stay on this almost indefinitely.

If needed you could also do this program only twice per week, meaning you drop day 3. Very useful if you also have other goals, such as sports or martial arts.

I wish you all the gains for the new year.

Enjoy,
Ross

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