YOGA ATHLETE

Wednesday, 29 October 2014

Trial By Fire

My trial is by Fire. What is yours?

(Trail By Fire is a clubbell workout – 100 double swipes, 100 mills, 100 hammer swings. The swipes are 100 doubles (both arms at the same time), the mills are 100 in each hand (done separately) and the hammer swings are 50 in each direction).

7 full weeks remain until Christmas! I am going to be counting them down, as I have set myself a target, a goal, to achieve within that time. Why? Because so many people, most people will slack off in the run up until Christmas, and then wonder what on earth happened. Then the usual hard slog to fix it begins in January, which is twice as hard because of the lapse before Christmas. It invariably ends up as a disappointing failure.

Are you going to be that person, or are you going to be the person who gets a head start on everyone else? NOW is always the time for action! I started a plan 3 weeks ago, but if you didn't, you can start now! 7 weeks is more than enough time to make a habit, and make a change. Think of the difference it will make in January, if you arrive then healthy, fit and strong! You get to make that decision; nobody else, so join me. Do whatever you want to, but start now - set a goal to achieve, formulate a plan to get you there ON TIME and go for it!

If you need help with goal setting and planning, get in touch, book a consultation and together we can make it happen for you!

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Personal coaching can help you achieve the results you desire, as well as giving you the necessary effective tools you need to keep striving forwards, to keep changing and progressing on your journey.

Challenge everything, especially yourself.

Alex

Contact me for Kettlebell classes and Personal Training in Southend-on-sea.
Please visit our website: ALEXKAY

My First Muscle-Up!

On Monday I performed my first muscle-up. This is when you perform a pull-up, go up and over the bar, and then press yourself further up until your arms are straight and the pull-up bar is at your waistline. The funny thing is, I have not been doing any pull-ups lately. In fact, not really at all since last year. But what I have been doing is working with the clubbells, and also plenty of "movement" and flow drills. This combined with my understanding of the technique required for muscle-ups, allowed me to perform one just on a passing whim to try it.

When you focus on a holistic approach to your training; you develop certain things. The ability to move well, proprioception and the ability to properly engage tension in your body to deliver strength/power. Kettlebells, clubbells, maces and bodyweight exercises/flows will all develop your ability to move well, which helps with proprioception (the ability to sense how your body is positioned and to control it effectively). Lifting heavy weights with correct technique will teach your body how to properly engage tension and alignment to deliver force. This means that you can getting strong at one thing, and your general ability to be strong at something else will improve.

So what does this mean to you? Train your body to move and to move well. More isn't better, better is better. Lift heavy weights that really challenge you. It's the only for you to properly engage tension and alignment throughout your body. All of this, combined with an ability to FLOW seamlessly from one position to another using correct breathing patterns will give you a healthy, capable body that you can be proud of.

Wednesday, 3 September 2014

Is Muscle Soreness Good?

DOMS are the pain you feel in your muscles after strenuous activity. Many people like to gauge the effectiveness of their workouts by the intensity of the DOMS they experience in the following days.
DOMS are believed to be the result of micro tears in the muscle fibres. The eccentric contractions of the muscles (the negative phase, or the lowering of the weight during the exercise) is more responsible for DOMS than the concentric (positive phase, or lifting of the weight during the exercise). DOMS also result from more 'time under tension', or longer durations of exercise, or slower tempo in exercising. DOMS can also result from exercises that you just are not used to; so the good news is that as you 'grease the groove' and become more proficient by practising a movement pattern more often - the less DOMS you will experience.Is it good to have DOMS? Some people believe that muscle soreness is an indication of the effectiveness of their workout, and do not believe they've had a productive workout unless they ache the next day."I had such an awesome workout last week, I could barely move for days!" is something I hear, and I cringe every time I hear it. I want to ask that person if they are stronger, fitter, faster... BETTER in any way, as a result of them aching for days. Just because a workout leaves you in pieces, doesn't mean it has been effective. The test of whether your workouts are effective are by measuring if you are progressing towards your goals as a result of your workouts. Any idiot can design a tough workout that will leave you in pieces for days. I have been on the receiving end of such workouts and all they do is set me back. Do 100 burpees, then sprint 100 meters, then 100 sit ups and repeat constantly for 90 minutes. That will destroy you, but it certain won't progress you. Your workout should always GIVE more than it TAKES. This is why people employ personal trainers or coaches; so that they can reach their goals effectively, instead of just hammering your body every week and getting nowhere as a result.

Establish a method of testing the effectiveness of your workout. If strength is your goal; are you getting stronger? If fat-loss is your goal; are you getting leaner? Just because you're experiencing a great deal of muscle soreness DOESN'T mean you're getting closer to your goals.

Tuesday, 22 July 2014

Kettlebell class discount

Remember, you have to pay for BOTH classes for the ENTIRE month to qualify for the discount.

Tuesday, 17 June 2014

QUICK SNACK RECIPE

Here is an awesome recipe for a quick, healthy meal that can serve as breakfast, or maybe even a quick replacement for lunch or dinner if you're pressed for time.

I found this delicious recipe on Mark's Daily Apple, a website I highly recommend you follow. I am a huge advocate of Mark Sisson and his Primal Blueprint. This particular recipe can be found originally through clicking here.

Ingredients:

1 ripe banana

2 eggs

1 pinch of cinnamon

A splash of vanilla

Butter (for cooking & topping)

1-2 Tbsp crushed pecans

Optional: fruit (berries), heavy cream, additional pecans

Instructions:

Add banana, eggs, cinnamon, vanilla and pecans to a medium bowl and mash together; the batter will be a little lumpy.

Grease skillet with butter and turn on stove to a medium heat.

Add the entire mixture to the skillet.

As the mixture cooks, continue to stir and mash.

Once fully cooked, remove from heat and place into a bowl.

Top with butter or optional ingredients.

Enjoy!

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Personal coaching can help you achieve the results you desire, as well as giving you the necessary effective tools you need to keep striving forwards, to keep changing and progressing on your journey.

Challenge everything, especially yourself.

Alex Kay

Contact me for Kettlebell classes and Personal Training in Southend-on-sea.
Please visit my website: ALEXKAY

Thursday, 5 June 2014

What Works - A Simple Guide

Here is a simple, 100% guaranteed method to achieving great results - better body composition (less fat, more muscle), greater capability (mobility & strength), and a better life (longevity, health, quality of life).

Nutrition – Follow The Primal Blueprint, or the Paleo diet.

These plans in a nutshell are to avoid anything processed. If you cannot find it in the wild, you cannot consumed it. Single ingredient food – a sweet potato contains ONE ingredient – sweet potato. Broccoli contains ONE ingredient – broccoli. Salmon contains ONE ingredient – salmon. You get the idea.

“Eighty percent of your ability to reduce excess body fat is determined by how you eat, with the other 20 percent is dependent on proper exercise, other healthy lifestyle habits and genetic factors.” - The Primal Blueprint by Mark Sisson.

Healthy nutrition is as simple as eating the right foods in the right quantities. The right foods being single ingredient foods, mostly plants and animals. The right quantities means portion control. Not more than you need, mostly protein, moderate fats and low carbs.

Exercise - Walk, Lift and Sprint. “Those who think they have not time for exercise will sooner or later have to find time for illness” - Lord Edward Stanley.

By walking (with intent/purpose, not just ambling) for 45min a day, lifting (heavy) weights (30min workout) twice a week and sprinting once a week (15-20min including rests) you can become incredibly fit & healthy.

Sample:

Monday – Walk briskly for 45min

Tuesday – Walk briskly for 45min, Lift heavy weights for 30min

Wednesday - Walk briskly for 45min,

Thursday - Walk briskly for 45min, Lift heavy weights for 30min

Friday - Walk briskly for 45min,

Saturday - Walk briskly for 45min, Sprint for 15-20min (incl. rest)

Sunday - Walk briskly for 45min.

On the days when you are lifting and sprinting, make sure you warm up properly focusing on mobility, cool down properly focusing on twisting stretches.

Lifestyle – Stress less and sleep well.

Quick guide:

Single ingredient food only. Mostly protein, moderate fats and low carbs.

Walk briskly every day for 45min.

Lift heavy weights two or three times a week for 30min.

Mobilise fully before exercise, stretch fully afterwards.

Sprint once a week for 15-20min including rest periods.

Sleep well and avoid stress.

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Personal coaching can help you achieve the results you desire, as well as giving you the necessary effective tools you need to keep striving forwards, to keep changing and progressing on your journey.

Challenge everything, especially yourself.

Alex Kay Grimmer

Contact me for Kettlebell classes and Personal Training in Southend-on-sea.
Please visit my website: ALEXKAY

Why Some People Achieve Results And Others Do Not

I have seen a very interesting phenomenon whilst coaching clients. I have had clients start with me who are almost identical in body composition, physical ability and goals, and both agree to the same frequency of personal training sessions. In the months that follow, one client has dropped 10% bodyfat, inches from their waistline, and has achieved a double bodyweight deadlift. The other hasn't changed body composition or size at all, and still cannot perform a single bodyweight deadlift. These are real clients, not just illustrative examples.

Why does one person achieve such outstanding results, and the other not?

Quite simply...

Person A applies themselves whole-heartedly during their sessions, ensures they do the homework activities set for them outside of their PT sessions, and they follow the nutritional advise without deviation.

Person B never puts any effort into their sessions, never ventures outside of their comfort zone, never does any exercise apart from their PT sessions, and quite obviously continues to eat and drink as they always have.

You can lead a horse to water, but you cannot make him drink.

A personal trainer is not a magician. They will design effective programs for you, provide technical & motivational coaching, give you nutritional advice, etc... but if you do not apply yourself or follow the advice, no personal trainer in the world will ever be able to help you.

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