Tag Archives: thoughts

What needs to be done

Goals are interesting things.

Often they are arbitrary in their nature, just a means to an end, or rather a distraction.

Just things to keep one busy.

It is not uncommon for people to play a finite game and set goals that take them sideways in life, rather than forwards.

Perhaps because what they are aiming for is not of their own volition.

Instead of goals, wouldn’t it be novel if people did things based on their passion, desire or as some call it, the infinite game.

Those who tend to do this are the ones who just do what needs to be done.

You’ll find there is no distraction, just action.

A great many these ways will find things to stop them having to face real life as it were.

This happens year to year until eventually father time has almost run out and then they say things such as “I would have achieved this if is wasn’t for that.” or “If I had X, I would have gotten Y.” and maybe even “If I knew then what I knew now.” or other classics to justify their mundane life.

Not that this is necessarily a bad way to live, after all not everyone can see their own limitations and either do what needs to be done to keep moving forwards or admit that perhaps a different course of action is better.

If you look at the people who we can call successful you will see that they are not always what you expect.

They didn’t always have the best start, all the resources they needed, any of the desired opportunities and much more, however they are often the ones who stuck it out for the long haul and after years of paying their dues were finally rewarded.

Look at people in education.

They go to school, college, uni, then go on to doing further degrees, masters, PHD’s or similar, then end up not getting the position they want for a lack of experience, usually because they chose to stay distracted from the real world and accepting that to finish with not only all the bells & whistles, also experience they’d have to struggle, and I mean really struggle by working for a pittance in the field they want toe excel in so that when they came out the other end of the grinder they’d hit the ground running.

You’d be surprised how many will always have reasons as to why they didn’t achieve, yet very few ever look at what needs to be done, perhaps because their goals are arbitrary distractions, or worse, not even their own.

To find your own drive, your own passion.

That is the infinite game.

The one that will have you moving forwards, not sideways or in a circle on the spot.

It’s never easy to accept that things are often harder before they are better, especially when ‘harder’ isn;t a short term thing, it’s something that often lasts decades and even lifetimes.

Which will you be?

Will you create distractions to keep you busy or will you face the real challenge?

Just some food for thought.

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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To vegan or not to vegan, that is the question.

Should you go vegan?

Yes or no?

The choice is yours.

I’m not vegan, however I know plenty and they’re happy as Larry.

Fairly healthy too.

They’re also not the preachy kind either who try to force their beliefs on you, they’re like real sensible people who just want an easy sustainable life 🙂

Did you know there are a lot of reasons going vegan improves people health:

– They start eating more nutritious vegetables
– Processed food intakes takes a considerable dive
– A greater awareness of their food is gained
– Accountability, consistency and adherence suddenly appear
– Eating more nutritionally dense foods, yep this again

There are more reasons, however those are the initial ones.

Do I feel this is for everyone?

Nope.

However it’s not as terrible as some people make out, for starters you won’t waste away (unless you’re not planning your meals correctly and eating enough calories).

You will get plenty of protein.

The food options you’ll have are numerous.

All in all you’ll have little to none of the perceived issues that people say you will have, unless YOU aren’t planning your nutritional needs correctly, however that’s all on you, nothing to do with being vegan.

As with anything it’s a choice, be that for moral or perceived health reasons.

You often find when you get in to discussion with people about these topics they take one of two routes for some reason to convince you of their bias/point:

– argumentum ad passione (appeal to emotions)
– argumentum ad hominem (personal attacks)

Sometimes both.

Occasionally people draw in morality to the fray as well, usually rendering their points moot at best.

If you want to get a point across try to be reasonable and friendly, attacking someones morality or trying to emotionally blackmail them isn’t the most optimal route to take, just saying.

Now in our modern world we can live in any which way we choose, however it seems that people want to force others to conform.

If said people don’t conform all hell breaks loose.

When contemplating a choice try to gather the facts, the unbiased, non-emotionally charged facts.

Them look at the bigger picture and decide if it’s for you.

Say it is for you, great, fill your boots.

However perhaps it’s not, no worries, let go of that thought process and move on.

Seems simple enough, right?

If you’ve been toying with the idea or transitioning, do your research and perhaps give it a go, or don’t, it’s your choice after all.

Enjoy,
Ross

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Three things you need to stop immediately.

If you do I can guarantee you will feel much better.
 
1 – Worrying about he number on the scales.
 
In fact throw them out, literally. They serve no purpose other than to keep you in a narrow mindset and hold you back, remember a low umber on the scale doesn’t mean happens or health (physically, mentally & emotionally) it can often mean the opposite, sadly.
 
2 – Stressing over what you think other people are thinking.
 
I have some news for you, you don’t know what is going through other peoples heads, no, really, you don’t, so stop stressing yourself out about it.
 
Chances are they’re not looking at you, it’s just something you’ve conditioned yourself in to thinking.
 
How do I know this? Talk about irony.
 
I used to do it and in fact I still do it from time to time, trust me, people are rarely thinking about what you think they’re thinking about.
 
3 – Changing for everyone else.
 
It’s human nature to want to please others, however it’s not something that should cause you internal strife.
 
A lot of people want to change, which is not necessarily a bad thing, however it’s the reasons they want to change that could be very questionable.
 
Changing for reasons other than your own is a sure way to failure because the changes may not be something you want.
 
Take for example fat loss. Good for health, potentially yes, good to do so that others accept you or you attract that certain special someone, no, 100% a terrible idea.
 
Social pressure is a massive influence on people these days and the more you try to fit in with the crowds externally, the worse you end up feeling internally, then you look back when you’re a little wiser and realise it wasn’t worth it.
 
Make changes for your own personal reasons and you’ll be far happier for it.
 
There you have it.
 
Three things to stop doing.
 
Will this happen immediately?
 
No, probably not, however the first step in changing a behaviour (if it’s what you want to do), it acknowledging it, then accepting it, once they are achieved you can start towards the pace you want to be in, physically, mentally and emotionally.
 
Enjoy,
Ross

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5 Reasons people need a framework to succeed –

1 – Most don’t know what they need to do and as such need it clearly signposted

2 – It helps people feel less pressure, basically they can blame the structure for failure rather than themselves

3 – Things such as accountability and more responsibility become easier to administer

4 – Recorded data makes for a great confidence booster to show them how far they’ve come

5 – It teaches them how to achieve success on their own

Now there are those rare people who don’t need a framework to make their own success, if you’re one of them then we’ll see each other at the top. If that’s not you it’s not a problem, just ask for help and it will be yours.

Short & simple today.

Enjoy,
Ross

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Too good not to share

I came across this article while browsing through the inter webs for knowledge and it’s too good not to share.

https://www.t-nation.com/training/tip-get-ripped-with-4-rep-sets?utm_source=facebook&utm_medium=social&utm_campaign=article4844

Christian Thibaudeau is one of my favourite and his knowledge is phenomenal, you’ll enjoy this read.

I will certainly be giving this a go as I am currently short on time in my own training.

Ross

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Too hard, too often.

It’s not unusual for those who love training to go a little hard at the gym leaving nothing left in the tank and while it might seem like they will make progress this way, following this route will often leave you broken and without meaningful progress.
 
It’s an easy place to fall in to.
 
Back when what would breed the training of today was originally becoming popular (1800’s) there were two main schools of though:
 
– Daily practice of heavy lifting, near done to failure
– Cycling heavy, light and medium sessions
 
Both provided solid foundations of strength and built great physiques, as such there is a lot that we can learn from these teaching.
 
When it comes to those who like to lift heavy and often, picking 1-3 movements is all you need per session (focusing on those 1-3 for an extended period of time is also advised), it’s imperative you make sure you’re stopping well short of failure, as such this will mean each set is of limited repetitions and there is multiple sets (to get in the required volume to grow), you’ll leave the session feeling strong and potentially like you could have done more, don’t do more.
 
This style of training on the nerve can be quite taxing is you start chasing fatigue instead of performance, remember, you don’t want to start feeling tried/drained, if you do that means you’ve done too much and need to stop.
 
Take a deload every 3rd or 4th week, it will keep you lifting for longer.
 
The second option suit itself to many different goals, the former is more of a strength/performance method.
 
The use of H-L-M training sessions is a great way to train because it will allow you to have one session with maximal intensity, one that focuses on recovery and the last one that allows you to put ins one well needed work on volume/reps.
 
Some in the modern age call this method DUP (daily undulating periodisation).
 
The hardest thing about cycling is the temptation to make each session super hard and that’s not the idea, the light session is designed to let fatigue dissipate, hence why having it between the heavy and medium is ideal. You can also base your volume numbers off of your heavy day, for example:
 
H – worked up to a top set of 5
L – sets of 10 to increase blood flow and practice movement
M – 80% of the top 5 on heavy day for volume work to failure
 
You’d be surprised how well this works on either full body or split styles of training. The rep options you have for this are endless depending on your goal.
 
The reason the styles of method lost some favour over the years is because they didn’t fit in with the trend of ‘more is better’, it’s worth remembering that often times more is rarely better, it’s just more.
 
If you’re a little lost in your training give one of these a try, you’ll find not going for broke each session will not only keep you lifting longer but also give you focus and much needed progress.
 
Enjoy,
Ross

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A quote to think on

A quote from Dr. VM Zatsiorsky has always stuck with me:
 
“Train as heavy as possible, as often as possible, while staying as fresh as possible.”
 
Now this has multiple interpretations, today I will give you mine.
 
You can take from it what you will, however I’d encourage you to formulate your own.
 
To me this is a simple message –
 
Lift heavy, everyday if possible but always leave each session feeling strong, confident and ready for more.
 
Given the background of the good Dr being one of a weightlifting sports science one, it was in the interests of the Russian weightlifters/powerlifter to train as close as they could to the nerve without burning out.
 
High performance demands high intensity and high workload.
 
Now obviously there will be a point where a person needs a rest, the accumulation of volume/intensity coupled with high frequency will mean that physiologically you will eventually need to rest so the your body can adapt.
 
Personally I like the idea of training multiple times per day, multiple days in a row and learning to listen to your body.
 
I believe it was John Broz who said “How you feel is a lie.” or something similar.
 
Basically it means you can push through days where you feel sluggish because it’s in your head and your body can actually handle it.
 
Obviously this takes some time to achieve this level of awareness, however it is certainly something that is very real in the world of strength sport and performance, perhaps not so great for bodybuilding purposes but definitely for sport.
 
I’m sure you’d like to know how to apply this to your training.
 
Here is a list of movements you want to achieve:
 
Push, Pull, Squat, Hinge, Loaded Carry, Full Body
 
You might put the push/pull together, then have the squatting/hinging the day after, followed by a loaded carry day and then a full body movement day (clean & jerk or snatch for example).
 
Depending on your sporting needs you’ll plan what you need.
 
Now this isn’t for everyone.
 
I’d say pick a few movements and focus on them, work up to a heavy ish 1,2 or 3 for the day and the do some back off work if you feel up to it.
 
– Press ramp to heavy 2
– Back off 3-5x2x80% top weight
– Done
 
The high frequency will produce enough volume for the agains you desire, this is why you can have a fairly low volume on the day.
 
There is a lot of literature on training daily, if you want to know more look up John Broz, Dan John, Bulgarian/Russian weightlifting and make your own choice on giving it a go.
 
Enjoy,
Ross

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Butt Hurt to Commence in, 3…2…1…

Monday, Monday
So good to me
Monday morning
It was all I hoped it would be…
 
That means gym 7-8am, 2 meals already eaten, 2 articles written and a back tweak, yay for me :/.
 
Morning Guys,
 
I trust you all had a productive weekend, if you didn’t, well… shame on you.
 
There is a lot of protection for peoples ego/pride in the modern age and it seems to be having a negative effect because it is making people lazy, more lazy than they have ever been.
 
Obviously there are those who are the other end of the spectrum and are anything but, however those are not the majority, sadly.
 
What ever happened to tough love?
 
You know, people would see you fail in a catastrophic manor, give you a pat on the back with a few words of wisdom and then tell you to crack on and stop wallowing in the mud.
 
These days that approach would be considered insensitive, inconsiderate to peoples feeling, belittling, demotivating and not supportive of people. I’m all for helping people but wrapping them in cotton wool? Nope, not my style, it does nothing for building character or more importantly, resilience.
 
Now that’s a word from the past, resilience.
 
What happened to it?
 
It seems to have been forgotten in the channels of time along with – that’s life, get over it, better luck next time, toughen up and “perhaps you should try knitting”.
 
All joking aside, the kid gloves of the modern world are actually a very dangerous thing, they hold people back and give false expectations or rather, they give people a sense of entitlement and that is a very slippery slope, let me give you an example oh how this relates to fitness.
 
Person A – Works hard, does everything they should be doing to get their desired results, accepts set backs and take on board constructive critique on the chin for what it is (advice to help them grow) to allow progression. The they achieve results because they understand they have to work for them and that nothing ever comes easy. They earn their success. 
 
Person B – Works semi moderate to not really doing anything meaningful, does some of what they should do, feels life is against them and no one ever helps them, rejects critique because it hurts their feelings, stays in the comfort zone but feels they should get the same results as person A because they just should. Sadly results will happen initially then taper off fast, potential regress too and this is obviously not their fault at all… They feel entitled to success (this is not good). 
 
Now these are actually real examples of people, they haven’t been made up I am sorry to say.
 
Many of you know that nothing in life comes easy and chances are for the majority it never will, that’s just life. While I agree we need to be mindful of people and encourage them there also has to be a line where we say “Stop pissing about, the problem is you.” which we seem to be afraid to say nowadays.
 
Maybe it’s my attitude… It’s definitely my attitude, it doesn’t have time to waste on people who feel entitled, yep, that makes me an asshole but hey ho, we can either work hard or not, it’s that easy.
 
Which camp do you fall in to, honestly…
 
Work hard and you will achieve what you deserve in the end, accept life isn’t all sunshine and rainbows, become resilient and earn your success, don’t expect it all to be given to you on a plate, you’re not entitled to success, work for it, earn it, deserve it.
 
Enjoy,
Ross

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