Not Getting Results?

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.

  1. 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.
  2. 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.
  3. 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. 
  4. 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.
  5. 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!
  6. 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. 
  7. Health check ups. Get your blood tests done annually. Better to be sure.
  8. 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.
  9. 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.
  10. 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.

Jamie

How many Kettlebells do I need?

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:

  1. practice with great form and little distraction
  2. practice with a focus on strength and grinding (safely)
  3. 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.

Someone wise

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.

The Floor Project

My goal with the new Floor Project page is to encourage you to spend more time on the floor, as you rest, work, move and perhaps eat a meal or two.

Best Workout Ever

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!!!

Want a more personal service?

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.

EPT

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.

Intrigued?

Don’t kill time, love it

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. 

  • Turn up.
  • Do the work.
  • Don’t quit

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.

‘Express FitStrong’

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. 

Optimal Training

Does your fitness program embody the skills and strengths humans are designed to excel at?

  1. It goes without saying that if you do train, it must address a need.

2. If you don’t move well, fix it and learn how to move better.

3. If you’re weaker than a child, fix it and learn how to move stronger.

4. If you get out of breath carrying in the weekend groceries, fix it and build up your work capacity.

5. If you realise that your latter years are fast approaching, get stronger and more agile now and be prepared.

6. Observe the frail. What are they missing, what have they missed and do you want to prevent the same for yourself?

So, are you training to prepare yourself for a healthy and long life? I am trying not to use the word exercise these days as I despair over what modern gym life has become. I really don’t care how big you want your guns to be, how much you bench press or how much weight you can lift off the floor. If it’s fun for you, then it’s good. But, it must add to life now and going into the future.

If you can pick up and wheel a barrow full of soil to the end of your garden and do it again until 3 cubic metres of soil is shifted – I nod my head in praise. If you can still walk and operate the next day, then I am impressed. You are fit.

If you can go play footy with the kids for an hour, before heading home to clean the car, touch up the paint on the coving and make dinner, yes, you too are fit.

If you can practice getting down to the floor with a weight, traverse along an overhead bar, squat up a 40kg weight, heave it to your shoulder and walk for 40 metres before practicing it all again for 20 minutes – then you are practicing being fitter for life. I commend you.

We Homo sapiens have progressed so well and so far in the past millennia only to have lost our ways in the past 50 years or so. Convenience was never meant to take over so much in our lives but it has. We don’t have to or need to be physical any more, not to the extent of our grandparents and those before them.

However, if we all spent a little bit of time performing natural, maybe task orientated movements, we would be using our bodies as they evolved to be used. You can see the evidence of the contrary all around us. Obesity, terrible postures, over reliance on tech, poor movement and postures. As much as humans are living for longer, they are not necessarily doing so with longevity and life long health.

So, here’s a healthy real-world work-it-out session to have a go at:

  1. Warm up with a back to basics movement preparation session.

2. Carry out a round of the following:

  • Carry a weight in front of you for 20 steps.
  • Put it down and pull back up to your left shoulder and walk 10 steps.
  • Put the weight down and sit down without using your hands.
  • Get back up without using your hands.
  • Repeat the routine but carry the weight back on your right shoulder this time.
  • Maybe run through this again, faster, or more efficiently!

3. Carry out this routine:

  • Crawl for 10 steps on your hands and feet.
  • Crawl back with an inverted crawl and then stand up.
  • Hurdle step over a weight or a chair then step under a low hanging obstacle.
  • Step back under the low hanging obstacle and either hurdle step or jump safely over the weight or chair.
  • Repeat one more time.
  • Maybe run through this again, faster, or more efficiently!

4. Take a good rest and reflect on how simple this was but how much you worked at doing very natural human movements.

The human body can develop great strength and abilities to specialise in sports. if you’re not into specialised sports you still owe it to yourself to be physically capable and resilient for years. You were meant to move and are meant to move for a very long time.

If you want to practice living strong and fit in this style, please do get in touch. I will be developing personalised real-world routines and creating set routines soon to share with you all.

Yours in health,

Jamie

Get Up Challenge Updates

The challenge continues with every day explorations of our most commonly practiced get up drills at FitStrong.

Today I spent roughly 10 minutes after my main daily routine of Deadlifting and Pressing etc (ask if interested) playing with the ‘side bent sit get up’.

Here’s the time-lapse video.

And here’s a guide to the side bent sit get up:

Get Up Challenge

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.

Here’s the Strength Get Up

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:

I’ll post these when I can here, my private Facebook group (yes, I am back on FB but with limited purpose) and my Youtube channel.

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

Got any questions?

Celebrate the smallest of wins for long term success

‘What’s the smallest act of change you consider reasonable?’

I’ll ask a fat loss client to list the things that need to change, as they see it, in order to start losing unwanted body fat. (Yes, it’s called fat loss, not weight loss). We look a which of these changes score high on a resistance scale and score them out. By resistance I mean items on the list that raise some doubts of changing. Even the smallest of resistance will halt progress at some point. That low resistance item – that’s what we’ll work on first but, reducing it further into the most reasonable small act of change.

Whether the conversation is about eating fewer processed foods or taking up a new exercise habit, it starts best with the most reasonable small act of change.

Want to start walking but not sure if a 5km walk is going to be actionable? Start by putting your shoes on and walking outside. If you continue, success. If you come back in again, still a success. Next time, try a few more steps out the drive way, up the street, round the block. You can see how it can grow.  

You change best by feeling good

Success ‘is’ every single positive step forward, no matter how small. Each and every step forward deserves a celebration, because it feels good, not to show off and seek social media likes! That celebration can be a ‘YES’ inside your head, a smile, or a fist pump – it all feels good. Feeling good feels good.

Celebrate every single success no matter how small. It feels good and feeling good feels good. 

You change best by feeling good

Where’s your Head at?

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.

Every Day Is Training Day

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.

Jamie