Month: February 2013

Pain, Slim is Simple, And a 6 Pack Shortcut

Alright!

As you know, the internet is full of stuff (some good….some bad!) .  You’re here because you’re probably more informed than most individuals when it comes to food, exercise, supplements etc.

I thought I’d highlight some things for you to read or watch this week……

 

Let’s talk about pain:

 Don’t feel right when training?

Find out HERE if you’re experiencing ‘good’ pain…..or ‘bad’ pain.

SLIM is SIMPLE

This video is spot on.

I have many times said that it’s not JUST calories that are making us fat……….it’s the sugar and chemicals that are in stuff that resembles food.

Don’t overcomplicate things with calories in from food, calories out via exercise, calories from fat, carbs, proteins ………….JUST WATCH THIS VIDEO!

Something Funny

 Ever seen those videos on youtube where they promise you 6 pack abs and probably don’t even talk about food?

This video is quite similar…….

…in a fashion?!  (Click to watch!)

All these were posted on the Your Next Level Fitness Fan Page, If you are on Facebook – make sure you follow so you don’t miss out!

Enjoy!

Challenges – The 2 Reasons Why They Are Important

Alright!

How is your Lent challenge going?

If you can remember from last weeks blog post – my daily lent challenge is to do 50 pull ups  and 100 press ups.

I recorded day 1 – (Click the vid to view on YouTube)

 

Thursday I was as sore as can be – kind of like when someone has done bootcamp for the first time!

Soreness indicates something new being done – or hasn’t been done for a while.  Not being sore does not mean it was worthless. Remember that.

 

Days 2 and and 3 were hard, but getting easier each day (although it is tiring!).

 

Challenges are important because:

1. They make you re-evaluate something. – your strength, your fitness, your mental toughness.

2. They make you feel ALIVE.  When was the last time you felt ALIVE?  I

I just caught a youtube vid of ‘Michael Jordans 50 greatest plays’ (Click to see!) and remember what it was like to practise free throw upon free throw on my mam and dads drive. 


Can you remember practising something relentlessly that you got real good at it?

It could be anything.  

But it takes time.

It takes practice.

And it will be worth it to feel ALIVE again.

It will be worth it!

 

I am already glad I took on this challenge – and I am already thinking of the next one – but a more performance related one.

Like improving my clean and press, or deadlift……or a rower time, or running time etc.

I really think that the act of doing something daily changes you – and I ‘challenge’ you (see what I did there?!) to try to commit for a period of time that you think you can do.

 

Are you ready to feel ALIVE?!

Time to do it!

 

 

John Cammish

 

 

Hull Personal Trainer Throws Down The Lent Fitness Challenge!

Hey!

Lent is here on Wednesday, and it’s usually a time for sacrifice.

 

Its about 6 weeks – and a great time to challenge yourself.  

 

There’s just something about challenges. 

You see someone knocking out pull ups like they re nothing, or you see someone rowing for what seems like 10 minutes at a decent pace, or you see someone skipping effortlessly……….you wanna see how you might stack up.

 

You see people leaner than you, and you ask yourself “I wonder what they eat and drink at home – is that what’s holding me back?”

 

Last year, Bootcamper Darren made up his own ‘gut-buster challenge‘.  You can read all about it by clicking on the picture below:

 

He trained daily, easy or hard (but made sure he did it) and………..

 

Without getting complicated – I want you to have a go at something from the following dates:

Wednesday 13th February – Saturday 30th March

 

Here is the simple part!  (The hardest bit will be doing your own challenge)

1. Do you want to lose fat? If so then pick a nutrition-related challenge to support your fat loss efforts.

2. Do you want to improve your shape? Then pick a gym related challenge.

 

Check out the table below to give you some ideas!

 

Goal Exercise / food Ideas Equipment Limitations
Lose fat No alcohol

No sweets

No chocolate

No takeaways

No sugary drinks

 

 

 

 

 

 

 

Don’t  consume!

Don’t  consume!

Don’t  consume!

Don’t  consume!

Don’t  consume!

None

None

None

None

None

Body shape / fitness Press ups

Lunges

Squats

 

Burpees

 

Pull ups / recline rows

 

 

 

 

 

 

10 / 25 / 50 / 100 a day

10 / 25 / 50 / 100 a day

10 / 25 / 50 / 100 a day

 

10 / 25 / 50 / 100 a day

 

10 / 25 / 50 / 100 a day

None

None

None (added weight if already strong)

 

 

Pull up bar

You can even do a fitness challenge (eg 2000m on a rowing machine everyday etc) It doesn’t have to be something from the list – but to get any benefit, it needs to be harder than something you do already.

It need to challenge you.

If you are really after it – pick one challenge from each category.  I would only do this though if you are confident you can have a good go at both of the challenges though.

If you’re in doubt, then make it a little easier.  Eg if you pick 50 press ups a day, and at the moment you can do 3 in one go………..then maybe pick 5 or 10 a day as a start.  Even though you think its making it too easy………bear in mind that about 6 weeks worth of press ups done daily without fail is tough.  Have a think about how long you can give to the challenge because some challenges will take longer than others.

My challenge!

Me?  I will be doing some usual strength training at normal levels or slightly less intensity and volumebut will be adding 100 press ups and 50 pull ups at the end of each session. I will train daily (I don’t usually), and if I am feeling tired I will just do the 100 press ups and 50 pull ups…..

….NOT in 1 set though!  😉

 

I want to hear your challenges!

If you are a FACEBOOK user, then CLICK HERE and comment on the YOUR NEXT LEVEL FITNESS FAN page, and tell me your challenge!

If you are not on Facebook – feel free to drop me an email me at john@yournextlevelfitness.co.uk – I will add it to everyones ideas.

 

 

Let your own challenge begin!

 

 

John

 

 

January is OVER! (Also Most Popular in 2012)

I have some NEWS for you.

January is over.

 

Yep that’s right – It’s February and It’s been 31 days of hard work, and you might have fallen away already – or still going strong.

Lets be real, that bunch of people that joined your gym 4-5 weeks ago and made it look crowded – many are gonna be there less than 3-4 times A MONTH

for the rest of the year.

 

What are you gonna do about it? Are you going to do the same?

Or are you pursuing a goal of your own and not saying “I haven’t got the time?

I firmly believe that if something like strength and health are important to you – you will find time….or you WILL MAKE TIME.  I don’t even think you need to find or make that much!

If you really cut away the less important exercises and hit one exercise really hard – you can be done in 5 minutes for fat loss.

Seriously.

I even had several people ring, text or facebook me about last weeks horizon episode about how 3 x 20 second bursts can have a big effect on several things.

It just so happened that I spoke about this a while back… (Click to read)

 

Training for Strength?

That might take a little longer (as you will need to warm up to your heavy weights, but you can still work up to a few sets of 3-5 reps in 10 mins. Do this most days on 1 big lift (bench press, squat, deadlift, shoulder press) and log your numbers.

Muscle?

Again, 10-20 minutes most days with press ups, pull ups and squats  and increase your numbers you will probably see a difference in a few weeks if your food is right.

Is 10 minutes optimal?

Probably not if you want to look amazing.

You will have to sacrifice some time-consuming things…..like Corrie, eastenders, the news,

…but you don’t have to miss it everyday.

Just enough that you see the results you want.

So this February – make some room, and keep going!

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3 Most popular article / blog posts of 2012.

 

Tony, a big Hull KR Fan (Hey, nobody’s perfect!) got healthy in 2012 and in the process went from about 29 and a half stone to under 20 stone. A 10 stone loss is pretty impressive….especially when you realise he didn’t do a ‘Biggest loser-style 4 hours in the gym 6 days a week and count calories!

Some  sessions were an hour, some were a lot less. Some were a walk with his family or friends.

You can re-live his story Here (Part 1)

and here (part 2)

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Becky went and lost about 5 stone from march to december – and totally changed her health, bodyshape and confidence.  I can remember her coming in for her first chat with me……but I can’t remember her weighing 17-18 stone?!  I can’t imagine her being that weight now – she has changed THAT much.

Check her story here

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Beauty In The Eye of the Beholder?

This post generated the most interest on my facebook page here  (Scroll down to November 8th 2012 – interesting comments too.)

3 girls, and all beautiful

 

 

…………Feel free to click the pic and add your comment.

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My Wedding and mexico blog!!

Yep, I was made an honest John Cammish on September 7th 2012.  Such a good day, and even managed to get Bootcamper Darryl to make a video of it all!

 

Click the pic to read the blog (and see a montage of our wedding).

If you’re getting married and need a videographer – drop me an email I will put you in touch.

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 You Have Several Options To Lose Fat  <— what can I say?  This is probably the most in depth- blog/article I have written.

 

No wonder it had so many hits, because it literally spells things out for you if you want to change your body.

Click the pic to read the best post your will read this week (apart from this one??!!!)

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2013 kicked off about a month ago and I’m seeing motivation in all bootcampers and clients – keeping this going is my aim and yes there will be times to sit back, relax, enjoy treats……but the goal needs to remain as the goal and we all want to be getting stronger and feeling better in ourselves 🙂

Small step every day – some will be tiny, some will be massive.

 Momentum is king – so use it!