How You Improve Yourself at FCF

I have a whole programming set up that I use with beginner clients.

Along with your goals there are certain levels I need you to reach to be able to do that.

If you come in from lying on the couch for 3 months then you can't really expect to be able to do a 60min session at 100% straight up...or ever really.

Most people have the same issues.

Fitness-wise they're on either side of the scale and pretty much fit into 2 categories.

On one side of the fence we have the interval group who have done a lot of short and hard interval work so their strong suit is being able to go hard for long periods of time and grind out more work when the going gets tough. Unfortunately they can't repeat this workload and each successive interval becomes less and less effective as the workout goes on.

On the other side of the fence we have the low intensity long duration group who can perform for a long time but a steady pace but they start to find the going tough when they need to even step it up a little bit.

Movement-wise everyone needs to learn to how to load their hips when bending rather then their knees, we need to learn how to use our back muscles and we also need to enter ranges of motion that we don't enter during everyday life.

With these common problems I have been able to develop a base session that I use for all clients upon their first session in the studio.

The session has 2 purposes:

#1 - My Assessment of the Client

#2 - Provide a Training Effect for the Client

Here's what it looks like.

Exercise Bike x 3 - 5mins

After being taught the ins and outs of diaphragmatic breathing then once you have the gist of it, do 10 - 20 breathes then in the same position move into some alternating heel drops, glute bridge isometric holds.

These first 3 movements are all leading into the final part of the movement prep portion of the session where we roll over onto our elbows and feet and perform breathing planks.

After a little drink it's onto the treadmill where you do a 2min run starting at the base speed of 8.0.

After another sip and after getting your breathe back a little we move into our first pairing.

We start back off with the glute bridges from earlier which leads into deadlifts. I have about 12 - 15 deadlift variations I use but we start with 1 dumbbell deadlifts from the an elevated surface which in our case is an aerobic step for 3 pairings.

Next up is a squat paired with the heel drops from earlier x 3 pairs.

Lastly we finish up with a threesome single leg exercise which on session 1 will be either step ups or split squats, cable rows and the breathing planks from earlier as well x 3 pairings.

Depending how fast you make it through the base workout section then we might use an extra pairing of push ups and pallof presses.

Lastly, we finish off with a 2 minute distance trial on the cross trainer starting at level 6.

By now most people have had enough and we finish up.

I have used this session for years now and it's pretty much perfect for a first session in my opinion.

You will have completed everything I asked of you during the session leaving and I feeling great about the initial session. You don't throw up and my carpet stays crystal clean.

Most of the exercises you probably haven't done a lot of or not the way I teach them so we'll be hitting different muscles or the same muscles differently (that made sense didn't it?). New stuff take more energy learn then to repeat stuff you already know.

Anything you do at this point will probably make you sore so I don't need you to end up in a position where you can't sit on the toilet tomorrow morning and barely make it through work. You'll get some soreness but I don't need to break you first up...or ever really (seems I'm on repeat).

Each exercise has it's own progression which again I all have upstairs so I can run these initial sessions quite easily in a group setting.

Instead of a 4 week program I have a "rolling" program as I've coined it.

Once you perform this session then you'll never do it again - every exercise will change somehow next session and the next session until eternity. At various points new exercises come in to replace others that builds on the level of difficulty of the previous variation. Some exercises will last 3 weeks, some 4 weeks and some 12 weeks depending on your limits.

My exercise progressions, depending on the actual exercise, is varied.

Some increase by 1 or 2 reps per session, some increase load each session for the same number of reps, some increase in duration per set and some increase in density per set.

For example for the cross trainer at the end you start at level 6 and let's say you reach .25 on the distance dial. Next session you repeat level 6 with the aim to beat 25 in the same 2min time span.

You beat that cos your a stud so next session we move up to level 7 with the aim again being to beat your 2min distance at level 6.

So if you beat it you've achieved 2 goals:

#1 - More Distance in the Same Time (Increased Density)

#2 - You Did That a Higher Level of Intensity

Most people will go all the way through to level 16 (the top of the mountain) and end up in the 50's, essentially doubling your distance in 2mins at twice the resistance from your very first night.

Yesterday I saw a Facebook post by some chick who used to be fit as a fiddle and looked every bit like it but over time and kids (they wreck everything god love'em), she now has a bit of cellulite were she never had it before but she is still very proud of how she can still do the things she used to be able to do such as hang off a stripper by 1 leg, even though she''s doesn't look as good.

Most people have an aesthetic goal which is fine but please understand, if you can only train for 20mins at a decent pace from poor fitness, or the exercise you can use is limited by a poor quality of movement, then you might need to train to be able to train.

That is no big deal either because as you an see above, you will be increasing your training and workload output each and every session so if you're diet is on point, your body will change regardless and once you reach the point where you can "train" then you can make huge strides quite dramatically.

WHAT A PT SESSION AT FCF LOOKS LIKE

A lot of the clients say that the toughest part is the stairs on the way in. There's only about 20 of them but it's a great accidental teaser for what's about to come!

You walk in and I'm there, writing away on my white board the workouts for each client that will be through tonight which is usually 3 - 6/evening.

As you can see I have my own language when I write these things up with all my abbreviations and shorthand but hey, time is money!

I don't really have hour blocks anymore but more so "I'll be there between 6 - 8pm and you get there when you can" type of thing. Depending on how tired you are you simply have to complete your program for the day which may take 45 - 50mins if you feel great or 60 - 70mins if you stayed up til 1am finishing that presentation for this morning - it doesn't matter.

So after you've transformed in the change rooms or popped your bag in the storage unit then it's onto the bike for 3 - 5mins of rolling the legs over to get the kegs moving a little and have a little chat about what's gone on with your day.

Included in that chat will definitely be the subject of the 6 - 7pm Vault on Gold 104FM which is hopefully in the golden age of music which we all know was 1986 - 1996.

After the bike you'll head down to the mat where you'll start with some diaphragmatic breathing to simply relax the body after a stressful day at work. The body doesn't work as well under stress then it does when it;s relaxed as stress is associated with tightening muscles and restricted range of motion - not exactly what we're after when we want to get active.

If you desire you can jump into some tennis ball and foam rolling work as well.

After the breathing there's generally a little prep circuit of core stability and glute activation work.

OK, now it's into the nuts and bolts and first up...the worst part.

To get it out of the way early we do a 60 - 120sec test on the cross trainer for distance. Starting at the base level you increase a level once you better your previous distance score. It's not unusual for a complete beginner get low 20's at level 6 then top out in the 50's at level 16 after a full run through.

Yep, results can be that good over time with consistency.

After a defibrillator it's all down hill from here I guess which is easy for me to say s I'm just watching you do stuff but anyway...

To make it easy to get around to everyone during the session I usually set circuits up in 3's which gives me enough time set everything up on the go but I can also see every exercise performed and correct what is needed.

Now I have a near 6 year old...boy...who won't sit still...and likes to talk about pooh all the time (of course) so all my yelling is reserved for him so the only increased volume you'll hear from me is some vocals along to the classic tune from 1991 in the background.

Anti Commando!

We'll roll through 2 - 3 these of circuits at a steady but doable pace. Like I said, if you're already tired then me making you more tired just to make me feel good about my personal training skills is what crappy trainers do.

I want you to complete what's on the board and that's it, no more and no less. Everything on the board is doable for you on that day. You've worked up to it in your previous sessions. Your technique is good. You're strong enough to do it as you lifted 2.5kgs less just last week, with ease. 

Everything is planned through specific progressions. I'm not a Youtube trainer - the dude that watched some wiz-bang exercise on Youtube then has all his clients try it the next day. The Grandma, the Mother of 4, the Executive, the Gardener even the homeless bloke he usually ignores.

At the end we will usually finish with a little treadmill as everyone hates running (don't they?) 

As you run along you can see the coming s of the Coles Express across the road, watching the line up of cars and thinking you should but a petrol station!

Well from what I've researched they only make on the food and drink and bugger all on the petrol so it might be as great in reality as it seems.  

After that you get to do a little stretch if you like and have a little lie down along a long foam roller which feels great and that's about it - but it feels great and relaxing.

I'll even ask what you you're having for dinner at this point cos I'ma great bloke.

You'll exchange your goodbyes with the other clients who you've had a joke or 2 with in the last hour, we'll confirm your next booking and off you go - all super and stuff.

And thata...is howa...itsa donea!!

Don't forget our 4 Week Summer Shape Up Program which starts on Nov the 5th, purposefully after the Spring Carnival so you can focus your efforts on this and this only! Pay up by Oct 25th for cheapo rate, do the program, look and feel great! (That was lame...)

4 WEEK FULL CIRCLE FITNESS SUMMER SHAPE UP PROGRAM!

As usual the year has gotten away from us and we've failed once again to look after ourselves!

Not to worry because you can pull a "reverse Nolte" ans in about 6 weeks from now you can have all of that taken care of.

Introducing the Inaugural FCF 4 Week Fitness Shape Up Bonanza Thingio!

It's not a challenge, it's not a competition, but what it is is an opportunity.

An opportunity for you to show yourself that you can do this.

This program is designed to help you find new limits to reach in regards physical fitness but not in a Commando type of way.

I don't yell - I have an almost 6 year old he I need to save that up for.

I don't "force" because being a small business owner with a child, 2 dogs, a cat and an ailing wife I know that energy resources are limited so you don't need to be trained to an inch of your life each and every session.

I also know that programs like these usually require you to be at peak physical fitness before you even start them, but not this one. It's largely pushed by you, how you feel that day and what you can give at that very point in time time - but by jeebus by the end of it you'll be surprised what in roads and improvements you can make in 4 short weeks!

So here's how it will work.

• 2 group training sessions per week in the studio on a Tuesday night 6 or 7pm and Saturday morning 10am that will take 45 - 60mins each. We could do the 3 if the group, or large portion of the group warrants it.
• You'll receive a workout book featuring various workouts that you are encouraged to do on your own but the full descriptions and the voice in your head from the studio sessions will feel like I'm right there (look in the tree's as I might be dressed as 1 of those clowns getting around).
• I won't set a diet but prior to the program you and I will personally go through your nutritional habits and see what major changes need to be made and then there will be weekly check ins as well to keep you on track. We will use an app to track nutrition though and we want to learn some things about nutrition so you can continue out in the real world.
• You'll have 24hr access to me via email and text (be reasonable - a mans's gotta sleep!) 
• We'll track weight and fitness throughout the program.
• The program will start Saturday November 5th and run until Saturday Dec 3rd.

So if this isn't enough for you here's some kickers:

• At the end of program for every kg you lose we'll return you $10 CASH! Drop 5kgs and get $50 - easy as that!
• You'll also receive the Montgomery Burns Award for Outstanding Achievement in the Field of Excellence...OK that was a Simpsons reference but we'll make a nifty poster of you and your achievements from the 4 weeks, highlighting all your hard work and results.
• For every friend you refer to the program you will get $50 off the price of the program

OK so to get your butt in gear here's how you can save:

• If you sign up and pay prior to Tuesday the 25th of October by 5pm - you can book your spot for just $250 of which there are 10 spots available at this price.
• If you procrastinate a bit and don't get your arse into gear until Tuesday the 29th of October by 5pm  - you can book your spot for a still modest $325 at which there are another 10 spots available at this price.
• Anytime after that will be the full $400 price tag cutting numbers off at 20 members.

NOTE: THE CUT-OFF DATES WILL BE ENFORCED!

Ill be doing a little mail drop next week around the local area for this so as part of our mailing list you get first dibs at this so do not hesitate to act!

Click this button below and you'll be booked in 2mins:

So get your friends together and make a pact to do 4 perfect weeks and see the huge difference it can make!

4 RITUALS THAT WILL MAKE YOU HAPPIER (MUST READ!)

This is a decent read, has a lot of big words and talks about parts of the brain us normals don't even know exist, but it's a very good read all the same and it might explain a little why you do the things you do.

The subject of the article is a neuroscience researcher Alex Korby (Korby to his mates) from UCLA.

I've dot pointed what I thought were the most interesting parts from it:

• Pride, shame and guilt all activate similar parts of the brain with pride being the most powerful of these at triggering activity in that region but it explains why guilt and shame are so big in our thoughts - it's actually part of our reward center
• If you worry a lot then in the short term your brain feels a little better because at least you're doing something about your problems and doing something is better then doing nothing
• Guilt and shame are horrible long term solutions so ask yourself "what am I grateful for" as gratitude boosts dopamine, a feel good hormone
• Gratitude towards others is also big making social interaction a very important part of one's life
• Being grateful also forces you to focus on your life's positive aspects which also increases serotonin
• Even if you can't find anything to be thankful for (c'mon, try harder), then simply searching for something is the main thing which is a form of emotional intelligence and here's the kicker - higher emotional intelligence means it simply takes less effort to be grateful
• Gratitude makes you happy and creates a positive feedback loop in your relationships
• When bad feelings completely overtakes you then you need to label negative feelings - is it sadness, anxiety, anger etc - which can then reduce their impact so do not suppress them!
• If something/s are causing you stress then make that decision, create intentions and set goals and you're brain can finally rest
• Make the decision but be sure that close enough is good enough
• You make a decision, your brain feels like it has control and this reduces stress
• When you make a decision on a goal and then actually achieve it, it gives you a far better boost then if it happens by chance (forced vs voluntary exercise benefits for example)
• Rejection doesn't just hurt like a broken heart, the brain feels it physically like a broken leg showing the importance of relationships but take this to a whole new level you need touch people (appropriately Donald!)
• Touching, like a pat on the back or a handshake, can make you more persuasive, increases ream performance, improves flirting and even boosts math skills
• Touching someone you love can actually reduce pain
• Long hugs! I actually read a few weeks back that a hug should last 20secs which may seem awkward but hey, the professionals are telling us to do so!
• 5 hugs a day for 4 weeks increases happiness big time
• If you don't have anyone to hug (what the?) then get a massage which can decrease stress hormones, help you create new habits, reduces pain, improves sleep and reduces fatigue
• When you're in a stressful situation then talking to loved ones feels a lot better then texting or emailing them
• Step 1 is to simply send someone a thank you email which can really start an upward spiral of happiness in your life

Here's the flow chart of all of this:

Gratitude - Better Sleep - Decreased Pain - Improved Mood - Improved Focus/Planning - Decision Making - Reduced Anxiety/Improved Enjoyment - Gives You More to be Grateful For - Keeps the Loop of Upward Spiral Going - Enjoyment Means You'll be More Social - Greater Happiness!!

This truly is one of best articles I've seen this year so take the time to give it a thorough read here.

FIND YOUR PAIN AND LOSE 50KGS IN 9 MONTHS

This headline seems a bit click bait-ish bit it's not.

This article looked a young girl who ballooned to 120kgs - a lot of weight in anyone's book.

As the weight stacked on at up to 10kgs per year, she still didn't see an issue with it.

She justified it with things such as she was never bullied about her weight, had lots of friends and her partner didn't care.

Her below par habits that blind Freddy could see still never caused a thought of concern - I have done the 2 dinners thing a few times myself though!

So all those things that we might be horrified with never bothered her and to make a change you really need to see that there's a problem.

Her pain ended up being not any of those issues above but the fact that her feet hurt so bad that she couldn't hold her weight up ans the pain was crippling.

Once she found her pain then all those other issues came to the front and all of the sudden you in deep.

Your pain might be physical (feel unattractive, over dress to cover up etc) or emotional (self sabotage through eating/lifestyle habits etc) but whatever it is you need to give into it and admit it. Only then can do something about it.

Now how she lost her 50kgs isn't really the issue here as anyone can do that - yes that anyone includes you - if they find their pain to fuel to do so.

Her first move of decreasing calories is definitely the first place to start a sit's easy to do now with all the calories app's available now and it cost next to nothing - just a wee bit of time each day.

And if you do the very first week correctly you can have huge confidence building weeks such as an 8kg weight loss.

That first week can keep you going for months so when you decide to start - see it through for an entire 7 days. Not 6 and half - 7!

Eventually you'll want, and need, to do more to keep betting results which is where exercise comes in.

So find your pain and that will allow you to make a start towards what you've always wanted.

You can read the full article here.

EXERCISE = BRAIN POWER!

This is a pretty interesting article actually that details a study showing that not exercise for as little we a week can have negative implications on cognitive skills as well as memory.

Activity increases blood flow which carries oxygen and fuel to the brain during it and also after it.

Now be sure that this isn't exclusive to gym training or otherwise, I would assume that any activity beyond a moderate level would be adequate so if you're on holiday then 1 single session for 20 - 30mins would be suffice to keep your brain well and truly oiled!

Check it out in detail:

http://www.nytimes.com/2016/09/28/well/move/after-just-10-days-of-rest-brain-benefits-of-exercise-diminish.html?smid=fb-nytimes&smtyp=cur&_r=1