Month: August 2012

This Week, I Have Been Mostly…..


It’s near the end of the week – and I’ve been really busy this week with an array of both usual AND  unusual situations……….See how your week compares!

This week, I have been mostly doing (!) :


  • Matching Cravats at Bridesmaid Dresses? (No I didn’t sort this out!)
  • Attempting to keep up drinks wise in a mini-2nd stag and failing
  • Watching yet another ‘Don’t tell the Bride’ with Jen for any last minute ideas
  • Mastering the Torrential Rain at Wednesdays whirlwind Bootcamp


  • Writing my Groom Speech! (Still not polished, and probably won’t be until the last minute)
  • Dealing with an attempted theft from my car on Tuesday at 2 am ……where is it they chop off your hands for theft??!!
  • Reading up on some info everyday about food and exercise…….. Have you got 10 minutes to listen to an Interesting Interview? It’s a few years old but is still as relevant today. Strength expert Mark Rippetoe asked about fitness levels, and 3 things somone needs to get strong and fit.



Onward with another busy week!




PS If you didn’t catch last weeks Blog Post – I turned 29……..and so presented 29 of my random thoughts! (Click here to read)

29 Years Old – 29 Random Thoughts!


I turned 29 today, and how else to celebrate than spill 29 of my thoughts all over the internet for you to see into my brain  🙂


  1. Much like Homer, I love Sleep!  A few days on less than optimal sleep and I’m like a zombie.  We are all different – so measure your sleep pattern and see when you’re not feeling on top of your game – it could be your sleep.
  2. Want to know a top secret strategy that personal trainers use to get people looking in better shape?  Weight training! While It seemed like I spent an eternity at a bigger more mainstream gym in my early years as a Gym instructor – I honed my programming skills and resistance training always showed better results than cardio alone.  I found this out well before branching out on my own.
  3. Although Calories are a measure of heat (that can be transferable to body weight), I still feel that time spent counting calories could be better well spent preparing healthy food – be it shopping for it, cooking it, or eating it! Check my calorie conundrum article for the full read,  The Calorie Conundrum (CLICK)
  4. Its amazing what you can do with some time, effort, and a well-thought-out plan. Did you see the transformation that the gym at Hessle Rugby Club went through? 
  5. Speaking of transformations…….. These people have all done tremendously well (and many took photos to prove it) .  Oh, and they didn’t just starve themselves either – they lost fat and gained muscle. 
  6. High intensity Cardio intervals are much more time efficient than long hours of boring cardio. I also think this has to do with how much sugar is in our diets.
  7. Bodypump is a great class for beginners needing time with a barbell. Great exercises…… but poor programming. The only way to get stronger is to lift more weight on the bar. The tracks are just too long! You try upping your weights 33% and multiplying your set duration by 6-8 times and you will fail!! Confused? Click Here to not be!
  8. The more I drive, the more I realise I am lucky to not have to drive a lot for work. Over the past 6 months I have had to drive alot more – and my back aches from time to time. This article  along with some upper back and glute exercises have been great in keeping me from aching.
  9. You don’t NEED to train that much – but do try to train HARD and NEARLY EVERYDAY.
  10. I think its better to be stronger than you look – than weaker than you look.
  11. Logging your sets, reps, intervals etc on certain exercises will help you realise what you did before – and help you get better.
  12. Aerobics classes aren’t all that bad. Just make sure you’re getting your weights and intervals in, because if you only do aerobics (that includes zumba, combat, attack etc) You HAD BETTER BE DOING A LOT OF CLASSES PER WEEK to burn fat.
  13. Squats are probably the most effective exercise for getting strong, losing fat and improving mental toughness.
  14. If you want to get rid of fat – then training alone without changing your eating habits won’t help you much.
  15. Eliminating Fizzy drinks and alcohol are probably the most simple way to kickstart progress – some people can cut these and the weight falls off.
  16. Spices are your friends! Click Here to see when my fridge freezer broke and spices on omelettes and baked beans proved better than going out and smashing a take-away. (Which I may indulge in as a birthday treat!)
  17. Food should be enjoyed and you can still have treats and make progress – just be honest with yourself if your take-aways and sandwiches outnumber your quality protein and vegetable meals
  18. Pistachio nuts are more than moreish – count them out in a bowl and take the bowl with you. Because You WILL want more and not be able to stop yourself!
  19. If you saw my blog post on fasting (CLICK HERE) you will realise that it can be a gtreat strategy to lose fat
  20. Also, dont forget that the leanest people on the planet (bodybuilders) still tend to eat smaller meals every 3 hours. Both ways can work – it’s what you think will work for you!
  21. Coffee is my friend before training.………I know loads of people using fat burners etc and I hear stories of shakes, feeling hyper, not being able to sleep all the time. Coffee has been proven (and is in supplements too) – so enjoy it with hot water 🙂
  22. Water is probably the most important thing you can eat or drink…….I instantly feel better when I drink some if I was tired before.
  23. Facebook has got so time consuming lately – have you found that?  I find myself tuning out more and more as time runs out.
  24. Fraiser is fast becoming my favourite comedy of all time. That reminds that I havent watch Simpsons in ages.
  25. That also reminds me – laughter really can be the best medicine.

26. My wedding is coming up soon and I havent finished my speech yet!!!  (It could be worse though – like below)


27. I go to mexico and really cant wait. We’ve been saving for this massive holiday and wedding for ages – Il be glad as it’s been a while 🙂

28. Planning a Wedding is a nightmare! Thank god I have Jen to do 99% of it

29. The football season has started! What an exciting 20 years it has been for the Premier League. I was just 9 When it started in 1992 …..Football lovers Click here

That is one awesome set of clips 🙂



I wonder what else I will learn in the next 29 years…….










Best Olympic Athlete?


The Olympic’s has finished, and it was quite a spectacle, with us pride to be from yorkshire with medals coming thick and fast.


I thought I would mention some of the things we have learned from the Olympics – and a question for you to think about… it may well affect the way you train in a big, big way.


What We learned from The Olympics


  • Compete hard and  Train harder.  The Olympics showed how the human body can be pushed to achieve maximal strength, speed, endurance and skill in a range of sports.  While that event seemed tough  – you can bet that they have worked that hard – or harder… training.   They say that if you fail to prepare then you’re prepared to fail………….If you want to mix it at a high level on any day then you had better have done it several times in training.  CLICK HERE TO READ CHRIS HOYS WORDS ON HIS TRAINING


  • We all probably need to get stronger.  I once considered it strong to lift bodyweight overhead.  After seeing the women come close to, and some lifting double bodyweight for Clean and Press – I think we could all do with setting a benchmark of % bodyweight (even if its going from 20% to 30% etc) – if you work out what your can put above your head, I’m sure right now you ‘d be humbled. Make an effort to increase a lift – as the best athletes in most popular sports are the the fastest and the strongest.


  • Usain bolt is a freak.  So tall, so powerful, and maintains speed while everyone is decelerating due to fatigue. What else can I say?!


  • You will get setbacks – They’re inevitable  Thinking of  “Super Saturday”    still gives me goosebumps. The drama was so intense.  Yet there are athletes that train for months and years only to fall ill, get injured, and not compete.  Sometimes you get big knocks that will take a lot of character to come back and try again.
  • No matter the event – some people will just look silly.    Come on!  Sunglasses at night?!




The Question

I got asked an interesting question at bootcamp on Saturday.


” John, Which athlete impressed you the most?”


What a question! (And so many ways to look at it!)

You have Jessica Ennis, an all-rounder. She can run, jump, and throw to a great standard.

You have Usain Bolt, the fastest man on the planet.

You have  Iran’s Behdad Salimikordasiabi – The strongest Man.

Chris Hoy and Mo Farah – endurance athletes that they are just like machines.

How does this affect your training?

This brings to what do you want.

Do you want to be one of the best at _____X____?  Do you like to be known for being strong or fast or lean?

Or would you prefer to be a little of everything but not particularly excel? For example, be lean and strong enough to trump 90% of people in the street at press ups? Or do you want to compete to be the best at something.

Its a question I ask, as some people wish to be the best, or excel at this and that quality………but you cant be everything.  For example, Jessica Ennis won her 800m with a time of 208.65…………most top female 800m runners will do 1.55-2.00mins.

Either way – no decision is wrong or right………It’s what you think.

Tell me what you think by adding it to my Facebook comment ( if you’re my friend!)

Decide where you want to excel – and train for it!  It takes a lot to be good at everything, and sometimes the difference between good and great are hours and hours 🙂





PS  Hessle RUFC are gearing up for the new season with Kirk Dixon (former player and currently playing at Castleford Tigers) coming down on Thursday. Time is running out for new players joining the ranks – so if you’re a rugby player wanting to play at a good club with good banter CLICK HERE!! 



A Great Hour And Missing Breakfast?

Saturday night was an emotional rollercoaster – with Mo Farah, Greg Rutherford and Jess Ennis all winning gold within an hour or so.


Probably the best hour in GB athletics?  Watch it HERE (skip to 2 hrs 16)


I found it funny that only several weeks ago, some unnamed GB coach claimed that Jess Ennis was ‘too fat’.  If you have watched any of her heptathlon events this year – you’ll see this quote is insane.




Heavy? She may be.  Fat? Not a chance.  It still bewilders me that the difference between fat and muscle isn’t clearer.



Mo Farah is a running machine.

Yet most people would rather look like one of the sprinters than the distance runners ?????

Check out Ezekiel Kemboi compared to sprinter Yohan Blake.




I think most people training to look ‘more toned’ would benefit more from higher intensity exercise.



Did you see Horizon’s “Eat, Fast, and Live Longer”  episode?  ……….Notice the comma after fast 😉  .

If not you can catch it by clicking below:



I mentioned briefly in last years reflective blog post Resolutions For 2012, What I Have Learned in 2011 And More! …check out number 5 where I predicted this would be an area of interest this year.   This may not be great strategy for everyone (eg diabetics), but it provides quite a simple way of

1) Slowing / stopping inflammation

2) Reducing Sugar

3) Reducing calories


All while being not impossible.  I do feel that the first fast Michael Moseley did (3 days) was too much……..and more frequent fasting is more beneficial.  Might I add that frequency is nearly always better – just like with training.

For example,  I would rather have a client do 6 x 30 min sessions for 6 days of the week than do 2 x 90 minute sessions.


Let’s hope that this coach calling Jess Ennis too fat is literally eating his words now 😉




The Olympics

The Olympics are gearing up and there’s been some ups and downs already, I was particularly impressed with Zoe Smith’s efforts in the 58kg Women’s weightlifting.



I’m particularly looking forward to the other weightlifting, as well as the gymnastics


and of course………… the Athletics.


Today I thought I’d drop back to a post I did a while back – showing the benefits of bodyweight training.

You dont need fancy equipment to build a lean body…………just your body, real food, determination……..and some bodyweight exercises done regularly, pushing the difficulty 🙂


PS – Have a chuckle when they guy sees I’m going to copy his backflip 😉