Month: May 2011

Motivational Coach Interviews Fat Loss Coach

Hey!

You might not have been reading the blogs the past few weeks…..if you missed out on why you need a power cage or squat rack you can read part 1 here, and if you want to find out why you need to pull more often then you push, and why my bootcamps are ‘COMPLETE’ – you can check out part 2 here.

Our Bootcamps are more than just running and press ups......

 

I have been really busy lately.  My days of training clients at the Village Health Club in Hull are officially over.  I am now the Strength and Conditioning Coach at Hessle Rugby Club and am itching to get into more training with the team!  The place has really brought an ace venue as the Bootcamps are really going down a treat. This past week we have been increasing the intensity, and the rest a little…………but keeping the dinsity pretty high with some strongman type work too. Just last night (on a Bank holiday Monday) we had regulars training hard and sweating loads.  This boost in metabolism will aid in burning fat for hours.  

One Bootcamper on Saturday actually measured this and his Heart rate was still 20 beats above resting heart rate ……..3 hours later!   We employ these intense intervals to prolong this effect hours and hours later.    In my opinion, hours and hours of low intensity exercise just wont cut it if you’re looking to only spend 3-5 hours a week training and enjoy life ……

Not the best way to burn a load of calories ....

 

Got Time to Listen to an Interview?

Russ Meyers, (Best selling author of DREAM BIG BIG DREAMS THAT ONLY A CHILD COULD DREAM), interviewed me last week.    Russ is a top inspirational Speaker, has his own motivational radio show and  recently quoted as one of Peter Levy’s best guests on his show.  You can check Russ out at www.russ-meyers.com.

Click the link below to listen to the Interview unfold (Opens in Youtube, 11min 30s  in length)

http://www.youtube.com/watch?v=cX0fjYz4KQA

Hope you enjoyed that.

Just a quick heads up…..if you didn’t know……Bootcamp has added a new night!!    Wednesday night at 6.30pm now offers another opportunity to get lifting, get sweaty and into fat burning mode………..under an experts supervision and with the accountability and support of other like-minded people.

Places are already going fast.  Could you do with something different, or that same old gym routine (that you know ‘off by heart’).

John

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Your Next Level Fitness in Hull – Part 2

Hey!! 

I hope you had time to chill out over the weekend, I have been super busy trying to go between 2 locations………..will be great to have everything in one place very soon 🙂

If you didnt read last weeks Blog Post ‘Your Next Level Fitness in Hull – Part 1’……click here to check it out or re-read WHY you need a power rack if you want to work your legs to get strong……and keep your hips and knees SAFE. 

 

 

So now you know we have that one thing that can make a huge difference to your training – here are some more!

Dumbells

Dumbells are probably the most important training tool of all.  Probably moreso than the power rack –  thats really important!!

These are Dumbells. They are your friends.

 

Why? 

1)  Well, they facilitate movement more fluidly than with a barbell, and so may be easier on the shoulders in terms of placement.  

2) They can make an exercise easier via a lower centre of gravity (compare barbell squats to a sumo dumbell squat).

3) They provide a pulling movement………….which is why our Bootcamp’s are the only COMPLETE BOOTCAMP around.  You might hear of these ‘army’ bootcamps, and they have dozens of press ups and burpees and then run you into the ground!   Let me ask you this: 

If you do a few hundred press ups a week  (mainly a ‘chest’ exercise) …….. and no upper back work……..

Do you think your shoulders might start hurting through an imbalance  caused by the training?  

Sooner or later.......there will be pain!

The bottom line?  You need to ‘pull’ as much as you ‘push’ – and what with all the sitting down we all do nowadays………….I would say to do more pulling that pushing!

Which brings me onto the next bit of equipment:

 

Pull up equipment

 

 

Pull ups/chin ups are simply AMAZINGLY GOOD YOUR YOU!! 

1) They can help stabilise the shoulder joint (helping back and shoulder pain……….or FUTURE back and shoulder problems)

2) They burn a load of calories.   As I wrote about in this article a few years ago (click to read) .  What will burn more calories?  Pulling your body weight, which could be 60+ kg………..or bicep curling a 15kg barbell?  Enough said.

3) They look badass.  

A woman who can do a chin up or 2? Impressive. 

A man who can bang out 10 chin ups with ease?  Also impressive. 

Unfortunately, the days when chin up bars were commonplace in schools have been relegated as ‘they’re too dangerous.’      Phooey.   I once heard a top coach say, ‘if you’re male and cannot do 1 pull up/ chin up….you’re either too weak or too fat!’   

Get practicing, and get eating right.

 

 

Olympic Bar with Bumper plates

Some gyms don’t like you to drop weights……….and I’m fine with that  (sometimes).  There is not a lot more annoying that someone who drops some heavy dumbells about 2 foot from you……….just to say:

 “Hey! Look at me and the weights I am lifting!”

Whats that? You didnt see me ? Well Im gonna make you HEAR me! ‘

 There is a time, and there is a place to drop weights…………………..and it should not be in a busy ‘plush’ gym, with grandma sat on the abductor/adductor machine about an arms length away!   It shouldnt be every set either.  At Your Next Level fitness, the bumper plates allow deadlifting, and olympic lifting to be done with high intensity, and we can also allow less soreness through some adaptations we can make.  We can drop them if we need to – but this is not every set and this is without annoying others, in a random environment.  Because let’s be honest, probably one full month never goes by without you having to change your path because of somebody else training nearby. 

At Your Next Level Fitness – it is appointment only.   Train hard – but train safe!

Look out for the final installment coming soon!
John
PS  By popular demand(!)…. there is a new bootcamp class on a wednesday night at 6.30pm.  This is another opportunity to train hard with like-minded people in fresh air, with different challenges to what you are used to.    Ask me questions at john@yournextlevelfitness.co.uk  😉 

 

 

 

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Your Next Level Fitness in Hull – Part 1

Hey,

I mentioned in this blog post(click) a couple of weeks ago that I had some BIG news for you.

Well, here it is:

 

Over the years of running my own personal training business out of the Village Hotel in Hull, (Click to see facilities)…. I have loved every moment helping tons of clients (check out their stories HERE).   From everyday people working 9 to 5, recreational triathletes….even helping an amateur rugby player make the England Team! (Click to read) 

From helping  unhealthy and overweight to strong and lean, lacking energy to full of ‘umph(!)’…………I have seen many types of client. 

As time has moved on I have seen my passion for ‘general’ fitness classes nosedive – yes – you read that correctly!!  Not because I am bored by them, or that they don’t work for a certain amount of time……………but simply because there is no LOGICAL PROGRESSION and people adapt to them really quickly.  I have developed my Fat Loss Bootcamp (Click to view) which addresses the shortcomings of most fitness classes and MY PASSION is BACK!  The beauty of these classes is that they can be modified to make it harder and keep results coming………….very hard to replicate with typical aerobics-based exercise classes. (Click here for more on the topic – my article called Are you a Class Junky) 

I have also noticed a ‘special’ type of atmosphere when doing personal training with 2 people, or 3 people together………….the atmosphere  is electric and this gives an edge to the time outside of sessions too.  Aswell,   training outdoors is an experience so different to the gym……….and I just love it.

So what does this matter?????

Well, for a long time I have been searching high and low for a location that could help………For me to train groups of people, to help each other and help themselves DO WHAT THEY CAME TO DOI want to help more people………and use the outdoors too!

I have now found it…………….

Your Next Level Fitness is something that can take you to YOUR NEXT LEVEL…….IF YOU STICK TO THE PLAN…..AND WORK HARD.

This has been seen time and time again in stories from clients both on the testimonials page, and many more not printed.

Your Next Level Fitness is located here:

So Why is Your Next Level Fitness Better than What I am Doing Now?

What we provide, and why it will help you lose fat, get stronger and quicker:

Power Cage

1. This is the daddy that you cannot do without if you want to work your legs properly.   (Legs are the biggest calorie burners…..and who doesnt want sexy legs?!)

2. The squat cannot be compared to the leg press for functionality – the control you have to have over your body in space in a full squat is phenomenol.  I’m talking about deep squats here too – not 1/4 squats.   If you can’t get past parallel without your heels lifting up – you need more flexibility work.

3. Many gyms nowadays don’t even have power cages.  They have smith machines!  These are possibly one of the worst things you can do mess up your natural movement pattern.  Yes your NATURAL movement pattern.  This site has a short but sweet summary of why they are inferior to free weights

http://stronglifts.com/why-you-should-always-squat-with-free-weights/

In the past 4-5 years, I have ONLY used the smith machine for mobility work, and short movement.  So….Chin ups, the odd shrug or partial tricep press and calf raises. Small movements are ok – but you do not want to mess up your shoulders hips and knees!  I don’t use the smith machine for typical bodybuilding movements – so I dont recommend my clients do (apart for what I just listed.)

Good morning achey knees and hips!

4. You might simply but a light barbell on your shoulders and start squatting – which is great start!  The majority of female clients I see will struggle to get 20-25kg+ overhead……………yet their legs can squat more than this.  This means you are not pushing yourself when it comes to your legs.   Also, If you re using heavy dumbells – the grip of the client will limit the load – again, your legs can handle more!  

5.  A power cage has safety bars in case you miss that last rep.  If you don’t know where your limit is……………how do you know if you’re working hard???!!!!

 

There are probably a dozen more reasons why a power cage is necessary.   Watch out for part 2 of this post on Your Next Level Fitness coming soon ……..

 

John

 

 

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You Need To Work For It!

You might have read on Facebook (click to log in) yesterday…………I was a Cheslea fan for the day.   Being a Liverpool fan, I don’t like seeing Man Utd win.

 

The thing was – It wasn’t that Man Utd were great (what they said on Match of the day 2)…………it was that Chelsea simply didn’t work hard – they didn’t show up!

 

So this week, I would like to again point out why you need to work hard if you want to be successful with your fitness, strength and weight loss goals.

(By the way, I just can’t bear to put a Man U pic on my site!!!)

When’s the deadline?

Have you got a holiday coming up? Maybe a wedding?  I’m actually going a few weddings this summer – I’m sure there’s quite a few women wanting to look their best.  If the time you want to look your best is say, Mid-June-July – you had better be smashing it right now – because the body you see then……….is made RIGHT NOW!

  

You’ve got to be willing to knock down walls to get to your next level. 

There is a world of difference between doing an hour a day, steady all the way on some cardio machine , going-through-the-motions ……….compared with busting a gut for 20-40 mins 3-4 times a week.   Nail your food choices, and that INTENSITY will help trump most aerobic routines.   Why?   It will make your body think ” Holy S**t!!!! If we don’t change (get stronger, able to handle more physical stress) then we’re gonna get crushed!!!

I have written about this INTENSITY in the past:

Prepared to work intensely?  http://www.yournextlevelfitness.co.uk/?p=97

Are you MAN Enough?…..Like these guys……             http://www.yournextlevelfitness.co.uk/?p=1028

I think we all now know that we need to work HARD as well as FREQUENTLY.

It really can be survival of the fittest

That pic said it all.  

FLY OR DIE!!!!!!

 

John

PS  Speaking of Intensity, Bootcamp is nearly full……..and the lads and lasses are killing it with hard work, short rest and are getting in top condition for their efforts. 

If you havent already – Take a look at the mens vid —–> http://www.youtube.com/watch?v=EjdbUnLN98w

You may want to think ahead . . . . .

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You Have A ‘Next’ Level

Hey,

Quick motivational one today – you know you need it just in time for summer 😉

You DO have a NEXT LEVEL you know.  Yes you do!

What do you train for? Is it for a sport?  Is it to look good?

Find out what it is THAT YOU REALLY WANT, and look at what the successful people do to get there.  Don’t feel bad to copy them!

If it’s performance like getting quicker, then train like a sprinter.   That could mean some agility for your sport and definitely some leg strength for speed.

I can tell you that I got a hell of a lot quicker from getting my legs quicker through squats and lunges, and then getting out and simply sprinting.

If you train for aesthetic purposes (looking more attractive), then train like who you think is attractive.  That means weights, high intensity work and big focus on diet.

Not what I would drink to get to the Olympics. . . . .

……….By the way, if a coach/personal trainer just says ‘eat less and do more’ …….just don’t talk to them again.  You can thank me for saving you years of pain in an email 😉    ……   

In fact Bootcamper Vicky (who’s words you can read about in this testimonials section), this weekend found she has lost 2 stone and is 2 dress sizes down since she started back in mid January.  That’s about 3-and-a-half months.   She hasn’t starved……………but she has made the sacrifices to really progress.   (Is it coincidence that Vicky has not missed one single Bootcamp since she started?  Also, she has become more creative in the kitchen – we could all learn a thing or 2 from her will power…………..and recipes!)

Picture when you want to get it by.  Is it realistic? Check out why your goals should be S.M.A.R.T.E.R. as I highlighted in this article many moons ago……(Free for members)

Goals should take you to that next level – and be so good that they are worth every ounce of sweat and effort it took to get there.  Another of my clients has lost 4 stone in less than 4 months, and last week a new client of mine going great guns in the gym blew away just under 11 lbs in 10 days!  Yes thats more than a pound a day. You can put your mind to it – and with the right tools (information) and effort (from you) you can do what you want to do – if you want it enough.  Stay tuned on this blog for these stories in future.  The bottom line remains………….make a big goal that might even scare you a little……….break it down……..and either think through obstacles – or just smash through them. 

Whether it is to break that ‘X’ stone barrier, to bench press 120kg or run a 11 second 100m……………..wherever you are – there is a ‘next level’ between WHERE YOU ARE NOW – AND WHERE YOU WANT TO BE.

Think about what it would mean to you, if you could say ” I’ve really taken it up a level”………because IF YOU WANT to LOOK LIKE YOU’VE GONE UP A LEVEL………………..YOU HAD BETTER BE EATING AND TRAINING ON THE NEXT LEVEL UP!!!!!

Stay tuned this weekend for some BIG NEWS for you and your goals.

John

PS  You do like being outside don’t you?  If you haven’t tried training outside…………..you might just like it 🙂

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