The direction of virtual / online training is evolving at FiStrong with specific directions for the key areas I coach.
Generally the online membership has provided programs in a rotating periodisation. From a well rounded healthy program to a hypertrophy based program to a strength based program. The membership site also includes many random 10 minute works outs but honestly, I see no value in these. I gave into peer pressure to provide random acts of exercise. Haha
The rotating program periodisation works great in the gym under my supervision but I acknowledge that’s not the way many online customers want to train.
Moving onwards, I will be providing training programs, or products in three categories.
Health and movement focused.
Fat loss focused.
These will be thorough programs with updates as and when I see the need to update any methods or refinement.
These will be one time only purchases rather than a subscription.
The current online membership content will continue to be available for a one time only purchase. The content of this membership amounts to over 5 years on continual training at this point. That’s quite a volume of structured programming and still very valuable, but it’s not the direction I want to continue with.
To access the library of online membership programs, it can be found under ‘services’ tab on the main website menu. Click the button below to be directed to this site.
For many people they exercise, train, workout, whatever you want to label it; just to be physically healthy. They don’t really care about progressing or shooting for personal bests. For these people, sticking to their habit is the success – to these people, I salute you.
Other people want to see and feel noticeable, tangible outcomes. They want to see repetition numbers, KGs, KMs go up. There has to be progress.
However, sometimes this does not happen when expected, or results halt. There are some potential reasons that I want to list below. Some of these may be obvious but hear me out.
Top 10 Recovery Tips to Boost Your Training Results.
Not sticking to the plan. A plan only works when it’s followed and it is very surprising how many people can’t commit to a 4, 6 or 8 week program. Program hopping rarely favours results. Understand a plans expectations and follow it through.
Sleep. Aim and plan for 7 hours a night. 8 if possible. And try to make it good quality sleep. The sooner before midnight you can hit the sack, the better chance of catching better quality Zs.
Check out how much fun food you’re eating aka junk food – sweets, biscuits, that sneaky bar of chocolate that fell in the shopping trolley etc. cut it back.
Protein. Make sure you’re eating enough protein every day. Whether it’s animal or plant based, aim to eat 1.5 to 1.8g per kg of your lean weight. As a guide that’s about the same size as your hand x 3.
Eat like an Adult. I have mentioned junk food and protein, but vegetables and fruits really should be present in your daily nutrition. Sure you might not like a lot of what you see on the shelves, but find a selection you do like, and invent lots of ways of eating them… or just make a smoothy!
H20. Yes, water. Wash up, take a cold shower “brhhhhh”, but keep drinking water frequently during the day. If you struggle, here’s a tip. Every time you take a sip of water, take a second sip.
Health check ups. Get your blood tests done annually. Better to be sure.
Reduce your stress. Get outdoors, walk, job, bike ride. Choose something enjoyable that gets you out for an hour or so. If you like to potter around the garden like I do, do it. It feels good. All that Vitamin D is awesome for your immune system.
Move. You don’t have to train hard every day but moving gently every day is a blessing. If you can roll out the exercise mat and stretch, rock, roll, just belly breath, you’ll boost your recovery and probably have a great session the day afterwards. Check out these Mobility Videos.
Like a drink? While a wee glass with dinner is okay, finishing the bottle of Cab Sav isn’t. Reduce the alcohol to allow your body to metabolism body fat better, rest properly and enhance sleep, lower systemic stress and prevent dehydration. Pretty much all the other points above can be boosted by reducing the booze.
I did mention following plans to the end. How about weighing up these items to see how you could improve.
I’m here to help should you need to talk about it.
I’d really love to have a gym with a long line of kettlebells, all lined up numerically in military fashion… oh, wait… I do. Ah, but I train people, people in all shapes, sizes and abilities. I also train a handful remotely via this www thingy.
I use kettlebells for all the many benefits they bring and every single person starts their strength regime at a different point. For some (read many) no weights are involved to start with, as we build technique, movement proficiency and a solid foundation. Once ready, we move on with an appropriately sized kettlebell.
The key loaded movements that kettlebells excel with include pressing overhead, front squats, carries and naturally the kettlebell swing, clean and snatch.
For everything else, bodyweight movements prove optimal. I’ll not go into these details here but feel to ask.
One question I get a lot however is – ‘how many kettlebells do I need, and should I use two at the same time’?
This is one great question. I’m not a man for wasting money on things I will never use. If I end up with something in the gym that never gets used, I sell it on.
Regarding kettlebell training, is has proven good practice to have a small range of kettlebells that allow you to:
practice with great form and little distraction
practice with a focus on strength and grinding (safely)
practice with a medium effort.
For ladies this might equate to an 8, 10, 12kg or an 8, 12, 16kg and gents, a 16, 20 and a 24kg kettlebell.
The second part of that common question relates to double kettlebell training. This is an option for both pressing and squatting i.e. holding a kettlebell in each hand as opposed to single kettlebell training.
What’s the difference?
Single kettlebell training is, for most people, a great starting point. holding the kettlebell in one hand for an overhead press allows the user to focus on individual shoulder / arm strength, condition and form. A single kettlebell is great for the goblet squat to build the ‘shape’ of the squat and a foundation of strength. A single kettlebell is perfect to learn the hinge and snap of a kettlebell swing.
A single kettlebell held, racked on one shoulder will also expose asymmetries (imbalances) during a single kettlebell squat. It always surprises me and the user, when they goblet squat, say a 16kg with perfect, easy form, then rack it onto one shoulder to find they twist like a noodle!
Loading one shoulder will always expose weaknesses.
However, when one is relatively balanced and seeks strength, muscle building and a metabolically charging training program, then double kettlebell training is the solution.
Yes, you may still be pressing a 20kg kettlebell, but there is now 40kg on your frame, not just 20kg. No-one can argue that won’t make you stronger.
The same goes for cleaning the kettlebells to the shoulders. Cleaning a single 24kg bell is great, but a pair is magnificent. Racking up two 20-24kg kettlebells for front squats will vastly boost lower body strength.
Anyhoo, to conclude:
If you are a kettlebell enthusiast, a few kettlebells should inhabit your training space and ideally, doubling up is a great idea and investment.
Need help with your kettlebell training? Why not get in touch and we can chat about what you need and how I can help.
No one appreciates the values of strength until weakness becomes a reality of life. A straight-up statement but it’s based on the realities I see whenever someone decides to start training. I’ll hear some of the following… and you can fill in the blanks with any number of verbs. ‘I struggle with ____ing’. ‘I can’t … Continue reading Do You Value Strength?
Are you leaking strength?(90 second read) Stronger is not necessarily expressed by lifting bigger weights. Whilst I wholeheartedly adore strength training with barbells, kettlebells, pull up bars, other heavy stuff; it’s too easy to forget what made us strong in the first place and what still has a place to keep functioning better as adults. … Continue reading The 101 on Crawling for Adults
Starting April I’ll be running a short series of helpful mobility exercises to help everyone move better. Remember, when you move better you can express your strength, fitness and daily life physicalities more clearly and effectively.
I’d like to throw out an idea for your consideration; the idea of creating a training program with calisthenic movements that are contextual. The context I want to refer to (apart from a specialist strength or sport program) is the real world and the physical activities that stress our bodies on a daily basis or from time to time. If we are not preparing ourselves for our current and those potential physical activities and challenges we really are doing ourselves a disservice.
I totally get the reason for hitting up the local equipment packed gym with the intention of getting bigger muscles, to pull a bigger deadlift or to row a faster 5km. It feels good to see results. I’ve been there and (mostly / kind of) enjoyed the process.
You know what feels better though?
Being capable, competent and safely confident when met with physical challenges. I was reminded of this recently when a client spoke of a friend who goes to the gym frequently (and trains hard) but gets his kids to lift the shopping out of his car because… wait for it… he’s afraid of hurting his back!!!
I am a fan of purposeful training, much like I’m a fan of purposeful anything. Time is not for the wasting. Don’t get me wrong, I love to explore new things, but anything I do try out is for the greater cause and if it fails to benefit in any way, it’s gone.
So to recap, ideally the majority of our time exercising, training, practicing (whatever you want to call it) should be benefiting us.
Next, let’s look at traditional calisthenic movements. Calisthenics is defined as a form of strength training that uses our bodyweight as resistance and involves multiple muscles in full body movements. These range from pushing, pulling, gripping, squatting and hip hinging as well as jumping and climbing activities. Breaking these down to the usual suspects we have moves like:
Vertical and broad jumps
These form the basics and they are great. In fact, the FitStrong January program is built around ‘reviving’ foundations with these movements.
Street calisthenics has been a growing progression to calisthenics over the 15 years or so but really takes the concept of bodyweight training to a much more athletic or dare I say performance level. Do most of us need to do a human flag, levers, flips and spins? Whilst cool, I don’t agree that it’s what we need to do if our goal is to live stronger and for longer.
Real World Calisthenics
Most us of will have a life that requires rather similar physicality’s. Carrying in the shopping, gardening work, taking out the bins to the roadside, lifting our kids or elderly (it’s going to happen at some time), cleaning up the house and all those other household DIY jobs. And it’s all good. We are meant to move and do all of these plus more. Most of us don’t have to hunt and forage our food anymore, but we still have a huge capacity to manage many physical tasks – if we are prepared.
Prepare by practice.
I’ll now start to break down how we could practice or ‘train’ with real world calisthenics. Again, let me categorise our real world movements.
Lifting and carrying
Getting down to the ground and back up again
Jumping over something, onto, off and across
Low to ground locomotion, aka crawl like manoeuvres
Mostly, these are rather similar to traditional calisthenics. With a thoughtful couple of minutes you can easily imagine how these fit potential physical eventualities.
How would a training program look?
First off, a great program doesn’t need to be sterile and void of fun. A great program also doesn’t need to take ages. A lot of benefit can be gained from 30 minute sessions, three or even twice per week. Each session could be used to work on a handful of movement skills in a circuit or over three 10 minute blocks. You could practice the same movement skills per session and gradually build up the effort, or reps or repeat efforts.
There are so many options.
What I will do next is provide two training sessions that demonstrate this idea of real world calisthenics. I’ll pop up a follow up video post to check out or follow along with.
If you like what you see, I will have a progressive program made available soon.
There’s nothing like getting to exercise in the comfort of your own home… well, except for having access to a huge number of programs to follow as well.
The FitStrong Online Membership has just that, ‘years’ worth of programs to follow along with. I update programs every month and the membership has a library of short ‘workouts’ too. Check it out and if interested, it’s just $1 a day!!!
2020 taught us many things. Learning how easy it is to teach sessions online with our laptops and smart phones was one. Now with the click of a button we can meet virtually anywhere together to work through a training session.
Whether you need to give your kettlebells a good workout or you want to get to grips with body weight training, live online personal training is a great solution.
Get in touch below to get started.
An even simpler solution if you are happy to train alone without the live online interaction is EPT.
‘Email Personal Training’ provides a detailed program for you to follow. With an extensive video library and customised videos just for you, I can quickly compile a program to meet your needs, provided straight to your inbox.
How many times do you hear people say they’re killing time in the gym or whatever else? Yeah, I know it’s just an expression but the underlying statement implies time can be just thrown around like some spare change.
However, time can’t be earned back. If you’re in the gym just doing stuff, you’re not spending time on other valuable agenda items. You know, things like spending time with your family, tending to your home, garden, preparing healthy meals and attending to your career. Actually, much like the last two points there, you don’t just go to the kitchen or work to kill time. You follow particular tasks to accomplish specific outcomes… and that leads me swiftly to my point here.
Use your time in the gym to accomplish specific outcomes.
Do the work.
Three mighty fine rules to live by in the gym, the kitchen, in your chosen career and family time.
If your goal is to move better, practice that. If you goal is get stronger and more useful, practice that. If you want to [enter the goal], do what must be done.
Now, for many people, they might not know for sure what the practice should be to move better, stronger etc.
That’s where the willing professional comes into play and this is where I make my offer to finish off 2020.
Well, I could have been more imaginative in the title, but in keeping with the message, it says what it is – express.
Express FitStrong offers the chance to get straight to the point with the minimum fuss. In these 30 minute sessions we’ll warm up and prepare very specifically for the following session. If you’re coming in to work on lower back pain issues – we’ll focus directly on that. If you’re coming in to work on your deadlift strength, explosive power or metabolic conditioning, we’ll get straight to that.
Our slightly longer sessions do of course focus on goals, but we always include the ‘other stuff’ for a very well balanced routine, but let’s consider the wealth of time for some people and just get to the job at hand.
In keeping with the theme of 2020, this is available both virtually via a choice of video platforms or in person.
If you’re keen to jump onboard, get straight to the point with express training, email ASAP.
Earlier this year I spent a few weeks and posts describing a variety of ‘get up’ exercises. For some, the act of exercising getting off the floor and back down again might seem odd, a waste of time (“what muscles does that work bro”?) or best directed to the circus performers, but really, you never know when it’ll come in handy.
Here’s an example. Let’s call our subject Jim. After much waiting, Jim finally got his triple hernia operation. I must add, his hernias arose from his employment demands, not the gym. Anyhoo, surgery went very well but Jim learned very quickly post surgery how the get up technique applied to getting out of bed. After having your abdominal wall poked around at by a surgeon, crunching up and getting out of bed is not a good choice. Using your hip to roll over to get up out of bed made perfect sense.
Back to the Challenge
If you are a kettlebell fan, you’ll probably be aware of the Turkish Get Up (aka TGU) but there many other forms of get up drills to help you develop mobility, strength, ‘fitness’ and to learn how to operate the one piece of hardware you’ll own until death – your body. If get ups do something great, it’s just that – building physical autonomy.
Over October I’ll be dedicating 10 to 20 minutes daily to practicing the following get ups:
To get going, here’s todays 10 minutes of Turkish Get Ups
Want to join in?
Study each or any of the above get ups and practice for 10 minutes a day. If that’s just Monday to Friday, sure that’s fine too. You’ll gain many benefits from frequent practice. Not killing yourself with huge efforts mind you, just simple, step by step practice.
You can still do your other training of course. Feel free to share your challenge on your own facebook etc but please use #fitstronggetups or even just post my sites link fitstrong.com.au
Head nods are some of the greatest restorative movements we can practice on a daily basis. Where the eyes go, the body follows but that can be inhibited by poor neck mobility. It’s not uncommon for me to see people increase their toe touch movement by just carrying out a series of head nods.
The vast majority of us live with occupations that sees us with a forward or dropping head posture… then we head home and do some more. Practicing restorative head nods isn’t necessarily going to improve our posture at work, but it goes a long way to feeling better, and feeling good feels good.
Additionally, the head hosts our vestibular system, our balance central. Every sensory system in the human body runs through the vestibular system and every muscle is guided by messages from the vestibular system. Good head movement, without restrictions helps to fine tune our vestibular system and thus our balance, coordination and senses.
Let’s look at head nods then:
Please get guidance from your physiotherapist / chiro / medical practitioner if you suffer from neck injuries, prior to commencing restorative neck movements.
Got any questions or feedback? Get in touch below.
Exercising to achieve some kind of benefit, whether strength, ‘fitness’, metabolic changes, recovery, rehabilitation, sport training and so on; rely on some set principles. Specificity, overload, recovery, safety and specialised variety are some key considerations. Failure to apply those principles equates to poor or negligible outcomes.
However, ‘opportunity’ is my favourite principle not mentioned above and probably not in the standard list of requirements for training adaptations.
Opportunity appears consistently. That’s the wonderful thing about health, strength, fitness and skill – you don’t actually need to the contrived 45 to 60 minutes of gym time to achieve goals. It sure helps with some goals, but overall, it’s just a convenience.
If a window of opportunity appears, don’t pull down the shade.
Tom Peters, Businessman and Author
Life can be busy, disruptive, random. Always expect the unexpected.
For the unassuming, disruptions to the ideal daily schedule can result in sacrificing that 45 minute training session. However, keep in mind that the standard 45 to 60 minute gym session is only a convenience and contrived. The reality is that the body hasn’t and doesn’t need an organised block of time to adapt to specific, overloaded movements / exercises to progress.
Labourers of the past with chiseled physics haven’t frequented a gym after work to build their physiques. They accumulated the specific and reasonably overloaded physical movements to carve out strong, useful and fit bodies.
I will never forget my neighbour when I lived in Carryduff, a quiet little (former farming) town in Northern Ireland. Neil was a professional painter, heavy smoker and a mighty fine fisherman at the weekend. Neil never went to the gym and found it odd that I made a living making people ‘do stuff’ in a gym haha. Neil however had calf muscles that the most seasoned bodybuilder would have been proud of. He had round, athletic shoulders and vascular forearms.
Note again that he never exercised at a gym, but his life provided all the opportunities his body needed to adapt to the specific demands of his occupation. Climbing ladders, painting, holding heavy tins of Baltic Mist and Beige Chiffon gave Neil his calves, shoulders and arms. I can guarantee he never counted reps or maxed out his brush strokes. He did a bit, rested a bit… repeat for the day and most days of the year.
The human body thrives on frequent, reasonable physical stress.
FitStrong Strength & Wellness
In the StrongFirst methodology of training we talk about strength being a skill. Skill takes practice, frequent practice. The same applies to health and fitness. Sports research demonstrates time and time again that frequent exposure to movements increases the skill and adaptation to the stresses involved. Mix this with good quality sleep, and ‘wham’, you’ve got results.
So, you find yourself without 45 minutes to train. Not a problem. You can still progress by practicing whenever the opportunity arises.
Everyday Is Training Day… or at least an opportunity to add to your bank of training practice.
‘But how do I train every day Jamie, won’t I overtrain’?
Training is practice… ok? Training is not; let’s be clear, NOT training hard every day. Not maxing out or even working beyond 70 or 80% of your maximum. Training is the practice of the requisites of progressing. Punching the clock. Turning up and putting in reasonable and thoughtful efforts.
Many programs exist that work on this premise. The 40 Day program aka Easy Strength by Dan John / Pavel Tsatsouline is one such program. This program is a 5 day a week strength program where you turn up, do the work, in this case 10 reps for each of 5 different strength lifts.
There are great movement skill programs too, that ask for daily practice to develop the required skills.
Many schedules can be drawn up to work with the ‘Every Day is Training Day’ principle.
One such schedule could look like this:
Monday – mobility routine
Tuesday – strength routine
Wednesday – mobility routine and walk
Thursday – strength routine
Friday – mobility routine
Weekend – hike, walk, play, have fun.
Yes, it could take other looks but this demonstrates a simple yet reasonable approach to practicing being healthy, strong and mobile every day.
If you are wondering how to build your daily training practice, why not get in touch to arrange an online, virtual solution.