a quick one on training……..

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In order to achieve your health and fitness goals, you simply MUST train!

When it comes to training, rarely does one size fit all, and if you were to ask 10 people (who have got results) what they do, you may get 10 different answers…

How I train is specific to ME, how YOU train needs to be specific to YOU.

Training age/experience, injuries & limitations, personal likes & dislikes, frequency & time are just some of the factors that need to be considered when looking at what is the best approach for you to take.

There is no such thing as the ‘best exercise’, only the best exercise for you.

However, I do believe there are two factors that apply to ALL forms of training:

1) You must train with relative intensity.

Training ‘hard’ is all relative, but remember that training needs to place a stress on your body for it to change. Training NEEDS to be intense, otherwise we would all get in shape from simply going shopping or cutting the grass.

How do you know if you are training hard?

Ask yourself this:

When did you last truly step out of your comfort zone in the gym?

Or imagine this:

On a scale of 1 to 10, 1= laid on the sofa doing nothing, and 10=being sick out of your eyeballs (not literally ha) where would you currently place your sessions?

2) You must train progressively.

Put in very simple terms, you need to beat or improve what you do every time you train.

No matter what style of training you adopt, you need to log your workouts and come into the gym with a clear plan of action.

You need to log all reps and all weight lifted and create targets.

Your body will adapt very quickly to the stress of exercise, therefore progression is an essential factor in helping to ensure that your training continues to provide the correct stimulus for change.

Chances are you do this in all other areas of your life: for example, your relationships and work life both progress, this what keeps things moving forwards, this is how we grow and develop.

Please note that both of the factors above have nothing to do with age or the ‘amount’ an individual may currently be lifting.

e.g. – Lets say I’m lifting 100 kg on an exercise, but I’ve been doing so for the last 2 months, I haven’t increased in either weight or reps performed….

…..and Mrs Smith was lifting 3kg 2 months ago and is now lifting 6kg, then Mrs. Smith has progressed more than I have.

Where you start is irrelevant, intensity and progression is relative to you and your goals….

That’s all for today, until the next time, keep moving forward

Tristan ‘log book’ Buttle.

P.S – Adding weight to an exercise or increasing reps should NEVER be done at the expense of poor form!

P.P.S – If your performance isn’t progressing then you need to ask yourself why?

P.P.P.S – Give me a shout if I can help you out with any of the above.

I wanted to put my fist through the screen………

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I’ve been wrestling with technology this past week……

Computers are great aren’t they?

………when they work!

I managed to mess up my email lists on mailchimp.

After shouting at the screen, talking to myself, and at one point threatening to smash the monitor, I appear to have now resolved the issues………..

Turns out that the devil is in the detail and I was having bounce & omnivore issues (whatever that means)…which I’ve kind of been ignoring for a while….

I also hit my limit on total subscribers I can enter without upgrading to the premium version….

There’s some clear lessons here that you can apply to your health & fitness goals.

Don’t ignore the obvious signs that things maybe aren’t right. I had notifications, but I CHOSE to ignore them and just kept on hammering away; convincing myself it will be OK.

> Don’t do this with your body… if you are getting feedback listen to it…if you are experiencing regular pain (not just soreness), get it looked at by a professional.

> Don’t do this in life…..try not to ignore what needs addressing.

> The devil IS in the details…are you tracking what needs to be tracked for your goals? Your food diary & training logs are your friends, but only if you log accurately & consistently.

> Very often the ‘free’ or cheap version of things isn’t always your best option…try to think long term…

All too often, if it sounds too good to be true…you know the rest…..

Until the next time,

Tristan ‘mailchimp master’ Buttle.

P.S – if you are suffering with any pain, please do have it looked at, speaking from experience, you need to listen to your body. Life is too short to be living in pain.

I just embarrassed myself……………

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There I was working in the gym, catching up on some program writing, when in comes Donna, one of our top freelance instructors………

We got chatting with one of our of longstanding members/regular attendees of Fitness Pilates, about some rather challenging leg/glute class content……

This prompted me to rather stupidly ask:

‘What’s all this about?’

‘Is it tough?’…

First lesson here is be careful what you ask for my friend!

Next thing, I’m laid on my side doing allsorts of contorted movements, my leg up in the air, swinging around, kicking, squeezing & generally gasping for my breath all whilst Donna keeps calmly saying ‘8 more’!

It’s amazing what pain/discomfort can be inflicted using only your own body weight!

I freely admit, my hips are not the most mobile & I’m not the most flexible guy, but even so, this was tough!

After completing just one side, I was done!

Rolling around like a baby…………..embarrassing!

>If you apply this to yourself, when was the last time you did something for the first time?

>Tried a new approach to your training?

>Tried a new class?

>Changed your approach to your eating pattern?

Even the smallest, newest change can have a big impact………..

And these changes DON’T get easier…YOU get stronger…..

Until the next time,

Tristan ‘sore glutes’ Buttle.

P.S – Pilates, Yoga, & any class that promotes mobility/flexibility provides a great contrast to the usual ‘gym’ workout…It can actually help your gym progression, especially from a postural point of view…..