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Musings of Lockdown

Nutrition can be tricky at the best of times, in the current state of the world a lot are struggling to make good choices food wise.
 
While the reasons can be many, these are the common ones:
 
– Boredom
– Coping Mechanism
– Lack of Control
 
While some will get offended, others will seek to be educated in the above and for good reason.
 
You see the more we know the better our chances of success, whatever that means to you.
 
Stating the obvious here; no one would willingly choose to be morbidly obese, in poor health and happy about it.
 
When someone says that is their choice and they are happy it really just doesn’t make a lot of sense, chances are it’s something they’ve now learned to say to protect themselves from feeling ashamed.
 
Shame is quite interesting.
 
No one wants to feel it and will go to some extreme lengths to achieve a safe space where no shame can get them, that’s a topic for another day though.
 
Nutriton, or what we need to do in regards to it as an average person can be broken down as follows:
 
1 – Eat according to our TDEE needs (loss, gain, maintain)
2 – Consume non-processed foods (high nutrient density)
3 – Drink plenty of clear water
 
When people get bored they ignore numbers 1 & 2 by going after foods that will spike a rise in dopamine, these are usually high in refined carbohydrates and lack nutritional value.
 
Perhaps great for energy if you’re high active, otherwise they’re just empty calories that people want be they’re bored and need cheering up.
 
Coping mechanisms often blow 1,2 & 3 out of the water.
 
People won’t care about their choices of foods or beverage, they just want to ‘feel’ something and will use whatever they can to achieve that feeling.
 
This is the most dangerous because it is linked to a persons emotions are they won’t want to let that go, simply because when they feel the world is against them they can always good back to food or alcohol for their reprieve, not a good place to be in.
 
Lastly, lacking control, this can also effect 1,2 or 3 simply because there is no ‘off switch’ and little thought given to longer term consequences of what is consumed.
 
People are often aware they lack control, it’s a simple case that they just don’t care enough to do something about it.
 
Reading the above it’s not uncommon for people to feel attacked when these are addressed, often this will prompt one to ask –
 
“Why do you feel that way?”
 
So many times we are told to leave people alone to make their own choices.
 
Yet the same people that say this are the hypocrites that preach helming everyone with their problems etc etc.
 
The world only care when it needs to or has direct effects that compromise ‘insert persons’ life, otherwise they’ll be a roaring fan for all that is good paying lip service to it, with 0% chance of ever acting on their words.
 
People generally are very hollow these days.
 
As such nutrition is something that reveals a lot about a person and the place their in.
 
Even those who are ‘impeccable’ often do it because it gives them the mens elf absolute control over something, yet they then fall into that realm of neurotic and obsessive (coping mechanism), speaking from personal experience on that one.
 
What does nutrition mean to you on a personal level, meaning is it something simply to sustain life and you’re quite indifferent or is that more in it for you?
 
Taking some time in this lockdown to be 100% honest with yourself about why you walk the nutritional path you do can be quite revealing.
 
As such I will share my musing on this:
 
‘Simple means for a simple person, not afraid to eat what is enjoyed and won’t allow oneself to over eat because of the deeply intrenched fear of becoming obese.’
 
Yep, the last part is what really keeps my own nutrition fairly consistent.
 
The pain of being in such dire straits from being excessively overweight is a pain that doesn’t need to be, nor wants to ever be experienced again.
 
We can be anything we choose in this life, so why not be better than we used to be.
 
^ Something that stuck with me from childhood, being the skinny fat kid that got bullied n’all.
 
You should investigate this thoroughly.
 
Enjoy,
Ross

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Skipping & Strength – V1

Nothing fancy needed, just yourself a skipping rope & ideally somewhere to do pull ups.

You’ll be working on 5min intervals with 2.5min rest.

The interval is as follows:

10 seconds work – 20 seconds rest > 5min

Here is how it is applied –

Session 1 – W/U+C/D 5min each

A1 – Skipping 10(sprint)/20(slow skip – recover) x5min
Rest 2.5min
B1 – Pull Up 10sec (pull ups)/ 20sec (rest) x5min
Rest 2.5min
A1 – Skipping 10(sprint)/20(slow skip – recover) x5min
Rest 2.5min
B1 – Pull Up 10sec (pull ups)/ 20sec (rest) x5min
Rest 2.5min

Session 2 – W/U+C/D 5min each

A1 – Skipping 10(sprint)/20(slow skip – recover) x5min
Rest 2.5min
B1 – Push Up 10sec (pull ups)/ 20sec (rest) x5min
Rest 2.5min
A1 – Skipping 10(sprint)/20(slow skip – recover) x5min
Rest 2.5min
B1 – Push Up 10sec (pull ups)/ 20sec (rest) x5min
Rest 2.5min

Session 3 – W/U+C/D 5min each

A1 – Skipping 10(sprint)/20(slow skip – recover) x5min
Rest 2.5min
B1 – Squats 10sec (pull ups)/ 20sec (rest) x5min
Rest 2.5min
A1 – Skipping 10(sprint)/20(slow skip – recover) x5min
Rest 2.5min
B1 – Squats 10sec (pull ups)/ 20sec (rest) x5min
Rest 2.5min

Easy peasy.

The Pull/Push/Squat variation can be changed each time, so pistols, single arm push ups, towel pull ups and so on.

A quick 30min that you can also perform multiple times per day.

Enjoy,
Ross

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Consistency, not all it’s cracked up to be

Being consistent is said to be the most important element of making any headway in regards to training/progress.
 
Now this isn’t untrue, yet it’s merely a part of the equation.
 
You’ve also got to keep these elements in mind too:
 
– Optimal Training
– Appropriate Nutrition
– Clear Goal(s)
– Patience
 
There are plenty of consistent people in life, diligently doing their thing with little to show for it.

You’ll also find people that are inconsistent and yet get great results that stick around (due to nailing the other three of the four elements mentioned above), this frustrates many, yet it holds a valuable lesson – right is right. 

 
Fair enough some are not interested in the tangible side of progression and do it purely for the mental/social benefits, this is cool yet that’s not who we’re talking about here.
 
Think about it for a second, how many years have you been consistent?
 
Did it pay off as you’d hoped or was the end result now what you expected because mentally it just wasn’t really the right goal for you, or was something else off because knowing can help you move forwards.
 
Once you’ve achieved a goal it’d a good idea to sit and reflect on it.
 
Make a list of the things you learned.
 
What was good, great or went better than expected.
 
How many times did you find it getting hard and not really worth the effort that caused you to slip a little or have a wobble or two, because that happens and provides some valuable insight.
 
Learning to not only love the process, learning how to break it down is also crucial.
 
Honest introspection can reveal many things.
 
Was the training optimal, did you have the right nutrition for the task or did you find you’d put yourself under too much pressure to achieve something far faster than is actually possible?
 
All questions to ask yourself.
 
Essentially you’re doing an After Action Report.
 
Although after-action reports may vary, here are the main components you need to be sure to include:
 
Overview​.
Analysis.
Recommendations.
Improvement/action plan.
Conclusion.
 
You can hop on google for more detail on AAR’s.
 
To share some experience of my training and one key thing learned, consistency & patience have never been the issues my end personally.
 
The issue could be found in training, nutrition or the goal.
 
My common issues –
 
Training: doing too much and not willing to apply the appropriate methods for the proclaimed goal (fear or regression).
 
Nutrition: simply didn’t eat enough, always the issue.
 
Goal(s): rarely being sure what it was I actually wanted and letting ego dictate based on the opinions of others and what I thought I wanted, rather than sitting down and thinking about it properly.
 
^ The last one being the real element. A lot of us will pick goals that are not a representation of what we really desire, we simply pick them because other people have advised it, or it’s just a popular trend to follow.
 
It’d be great if you can share some of your reflections.
 
You can be the most consistent person in the world, yet constantly walking in the wrong direction is still walking in the right direction no matter which way you slice it.
 
Enjoy,
Ross

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2020 vs 2019

You suffer because you make bad choices.
 
Typically when shit hits the fan we can trace things back to that exact moment it all began, which is usually of our own doing.
 
As Christmas day approaches many are gearing up for a feast.
 
Gluttony will rule the day.
 
Don’t get me wrong, eat, drink, be merry, just be mindful as well.
 
It’s not uncommon that over the month of December 2019 to perhaps even mid Jan 2020 (when most people go back to work) the ‘rules’ go out of the window.
 
This can lead to people gaining up to 2 stone in weight, most of which is usually fat, not good.
 
It’s oaky though because in the new year they will become later focused and mike next year their bitch.
 
😂😂😂
 
Um, yea, no, no you won’t because you said that about 2019 and found every excuse imaginable to maintain the string of successive failures that have been accumulated over the last decade or more.
 
I guess at least in that way people are consistent.
 
It’s why new years resolutions are bullshit for the most part.
 
If someone truly wanted changed they’d already be well anther way to making it happen, as opposed to talking about it, making all the grandiose plans and then royally ballsing it ups within the first three weeks of the new year.
 
People just don’t want change, and that’s okay.
 
What gets me is who everyone talks about it, pats each other on the back and indulges one another bullshit.
 
Just stop it.
 
Please.
 
You know as well as I do that you’ll do nothing, simply because you don’t really want to and with the modern narrative of body positivity, accepting every flaw in a person (so long as it fits the social, economical, political narratives of the day) and generally pretending everything is great we are encouraged to do so.
 
True you don’t need to change, yet you should want to.
 
What is the sense in remaining as we are when there is so much to gain in experience, enjoyment and a sense of purpose/achievement from making the conscious choice to become more than what we are?
 
I don’t know, maybe it’s just me.
 
After stagnating for so long, making all the excuses and avoiding the future I’ve finally become too tired to entertain my own bullshit anymore, much less anyone else’s.
 
Take a look back at all the NYR that you’ve not hit.
 
Now ask yourself why you didn’t achieve them.
 
Finally make a choice, you want to change or you don’t.
 
Simple really.
 
Don’t get suckered in by enjoying failure and what is brings (sympathy, people being nice, an excuse to be weak), choose change, choose to struggle to succeed and embrace all the negative shit that comes with it.
 
In the end it will be worth far more to you than you realise.
 
Enjoy,
Ross

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You probably won’t like this

Dear friends and even my enemies too, you also deserve to hear this.
 
Sadly I bring you a harrowing truth.
 
You’ll struggle to break you cycle of self-loathing, depression, anxiety and overall indifference if you continue to pose, filter, edit and photo shop every god damn picture you upload on social media.
 
Seriously people, why go to the hassle?
 
Is your ego that fragile that to truly expose the real you would leave you crushed under the wave of critics and trolls?
 
We create our of downfall you know.
 
I see so many people talking about being ‘the real them’ or ‘living their best life’ and it’s just such fucking bullshit because they don’t live up to their own ideals.
 
Please don’t do it to yourself.
 
The thoughts and feelings of the masses is nothing more than metal fodder or pointless words served to keep you in a specific place.
 
Yes words hurt, however they can only cause a true trauma if YOU allow them to and if you keep living a ‘fake real life’ or ‘real fake life’ (not sure which I prefer to say), you’ll always be cut down by the words, opinions, views and values of others.
 
In a world where how we look matters the more you try to turn yourself into to cold hard plastic to retain your youth the more unhappy you’ll be.
 
Why?
 
Because while looks matter, they only matter to those who have nothing else of substance.
 
How we come across to other people is a mere part of ‘us’ or the global ‘you’. As such you’ll find some of the prettiest people lose their shine once you really begin to know them.
 
Action define us, not words or in this case social media photos.
 
What are your own ideals?
 
Do you even have any?
 
As egotistical and foolish as it sounds, having something to live up to can make all the difference in how you feel about yourself.
 
^^ These can, and often will change over the years as you become older, wiser and more mature.
 
Often because you realise the shit you thought mattered really didn’t in the grand scheme of things.
 
Since I’m in one of this moods I’m going to share something I’ve shared before, listen to the words and 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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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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An old forgotten post from the drafts – New Year Pitfalls

Morning Guys,

With the new year in full swing there will be some common pitfalls ready to ensnare young hopefuls, to help you understand what they are and how to avoid them to the best of your abilities we will cover the 4 most common.
1 – Too Much Too Soon.
You’ve spent the best part of 2015 living on convenience foods and building forts on the sofa, but 2016 is where that will all change. In the first week of the new year there will be the familiar sight of hoards of newbies hitting the gym EVERYDAY, going hell for leather and literally pushing themselves to the point of feeling sick, just short of collapsing. It’s okay though, it’s meant to be like this, right?
After doing this for a week, maybe two a gym virgin will be utterly ruined. Walking normally will be a distant dream, sitting on the toilet will be like harder than climbing Everest, you get the idea.
Starting down the path of self improvement is great and I fully support those who want to make a change, what you need to remember is that doing too much won’t get you results faster. It will however leave you sore, frustrated and demotivated, all of which can cause a person to quite their endeavor and we don’t want that.
My advice for gym new comers would be to join a couple of classes 2-3 per week will be sufficient to get you progressing, enjoy your workouts and also making some new friends too. If you can afford it hire a trainer/coach as they will be able to teach you a lot of the things you need to know, not to mention correct exercise form.
Don’t rush, take your time and avoid doing too much too soon.
2 – No Patience.
Everyone wants to get results, the biggest issue is the fact that everyone wants their results by yesterday. This is a major problem. Results take time to achieve, occasionally a very long time and this can be frustrating for people.
In the modern world of health/fitness there are some unrealistic expectations of what is achievable, this is largely down to rampant PED (performance enhancing drugs) use and a reluctance to accept that the people many often admire have been training for a great number of years – 10+ in most cases.
Is it possible to lose 30lbs of fat in 12 weeks? Yes, however it would require extreme focus and dedication and sadly a lot of people don’t have that. This means you will be realistically looking at more like 24 weeks to achieve that goal, this for some people is too long to wait.
Results take time, learn some patience and don’t give up when you don’t have abs or are a size 8 after only one week in the gym.
3 – Your Nutrition is Wrong.
A simple subject made complex. Here is the basics of nutrition:
To gain weight – Eat more calories than you burn.
To lose weight – Eat less calories than you burn.
Simple right? So that being the case why do so many people struggle? The answer is obvious really… You are either eating too much or not enough. Seriously, for the majority of people that is the honest truth.
Okay, now for the slightly more interesting part.
Establishing how many calories to eat. There are literally hundreds of formulas/websites on the internet that will give you a rough estimate, with one of the best being the Harris-Benedict formula (I’m not writing this one down as it’s rather long and complicated). If you’re looking for a quick guide way to establish your potential daily calorie needs then use this *equation:
Weight Loss – Weight in Lbs (ideally your LBM-Lean body mass, meaning what portion of you isn’t fat) multiplied by 11-13. So, LBM in Lbs x 11-13 = calories for weight loss.

Weight Gain – LBM in Lbs x 17-19 = Calories for weight (muscle gain).

*Disclaimer – this is a rough guide, if you want a more accurate number hire a trainer/coach to do all of this for you.
The next part from here will be establishing your Macro-nutrient ratios (protein/carbs/fat) Ideally this is based off of your LBM. There are a specific amount of calories in each macro-nutrient:
Protein – 4cals per gram
Carbohydrate – 4cals per gram
Fat – 9 Calories per gram
Grams of Protein = 1xLBM – of you weigh 150lbs of lean mass then you need 150g of protein.
Grams of Carbs = 1xGrams of Protein – 1×150=150g carbs (25-40g of this number should be fiber).
Grams of Fat = Add the calories from protein/carbs together then take it away from your established number of daily calories. What ever number that is divide it by 9 for your grams of fat, for example: 900cals remaining / 9 = 100g fat for the day.
In recent times you will hear people say that your choice of food doesn’t matter. Yep, you read that right. Provided you hit your macros/calories you can eat what ever you want, in theory… Would I personally advise this? No. Personally I would prefer people eat mostly whole foods (meat/veg, basically what is considered adult food, not sweets, cakes and convenience foods) this is for better for overall in health in my experience. True you will find people who throw science/theory at your proving it doesn’t matter but if I’ve learnt one thing it’s that everything works in theory but that’s about it.
The real secret to nutrition is to enjoy what you eat, don’t restrict yourself but don’t gorge either. Aim for the classic 80/20 split of whole foods to indulgence, hit your calories/macros and you will find you don’t go far wrong.
4 – You Don’t Put in Enough Effort (Mentally).
I am not going to sugar coat this fact.
The main pitfall that leads to people giving up is their mind is weak. The difference between fantasy and reality is purely desire, well, most of the time in the things we can control anyway.
Try to remember that you are in charge of your life. You control your actions, no one made you eat that cake, you wanted to eat it. Is that a bad thing? Hell no! If you want some cake then have some, just don’t eat the entire cake and feel guilty or blame someone else for eating it. So what if you were at a child’s birthday party? You didn’t have to eat it, you wanted to eat it. Accept your decisions and move one swiftly from the bad ones.
Everyone has the potential to achieve their goals, what most people lack is the patience, dedication and mental fortitude to keep going when it gets tough. There is no quick fix, the only way to get lasting results is to make a life long change. Remember that.
Have faith in yourself, I know you can do it.
Enjoy,
Ross

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More Energy in 2 Easy Tips

Typically when people feel lethargic they will jack up on things such as coffee, red bull or other forms or energy drink/supplement, however we will give you two tips that will not only perk you up but also reduce your need for the standard crutches.
 
It’s also worth remembering that energy drinks especially can contain a massive amount of excess calories that you and your waistline don’t need in your life.
 
1 – Drink More Water, adding in a dissolvable multivitamin is a good idea as well. Some ice cold water will also perk you up as well.
 
2 – Take 10second Breaths – in/out – remember to breath right tint o the depths of your diaphragm. This will help wake you up and also energise you in a surprising way, try it and be amazed.
 
Bouns – Eat less high sugar/low fibre foods. The typical high sugar snack for a quick perk of energy will leave you crashing with in the hour and seeking out more snack of the same kin, which also means more excess calories you don’t need.

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